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Thisbookisnotproposedasasubstituteformedicalguidancefromadoctor.The
readershouldregularlyconsultadoctorinallmattersrelatingtohisorherhealth,
particularlywhenthereareanysymptomsthatmayrequirediagnosisormedial
attention.
Copyright©2015SvelteLLC
Allrightsreserved.Nopartofthispublicationmaybereproduced,distributed,ortransmittedinany
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Allrightsreserved2016
Malibu,California
SvelteLLC©2016 3
Table of Contents
Introduction 4 Step 1: Setting Yourself Up For Success 11 Why Do I Need A Detox? 13 What Am I Eating In This Detox? 16 Metabolism Minerals -Key Players 17
Days 1-3 Slimming Detox: 20 Day 1 20 Day 2 24
Day 3 27 How Should I Feel After The Detox? 30 The Silent Killer:FightBellyBloatingInflammation! 31
RecipesDays4-10 33-51
WorkWakeUpLeanIntoYourLife 52
AvoidRestaurantDisaster 55
10-DayBlueprint(OutlineOfYourDays) 57
10DaysDONE…NowWhat? 58
InsiderTips 59
BONUS:FatBurningSnacks 60
FAQs 62
SvelteLLC©2016 4
Introduction Heyyoumadeit!
Ijustwantedtocongratulationyouforbeinginthetop1%ofpeople
takingactiontolosefat,reduceinflammationandpursueahealthier
life!
Now,IwantedtoreintroducemyselfandtellyouwhyIlovedoingwhat
Ido…
Soasyouhopefullyknowbynow,mynameisMeredithShirkandIhave
beeninthehealthandfitnessindustryforoveradecade.Duringthis
timeIhaveworkedwithhundredofrealmenandwomenjustlikeyou,
tohelpthemovercomeweightlosshurdles,gainconfidenceandmake
positivechanges,thathavesinceinfluencedmassivechangesintheir
lives.
IjustwantyoutoknowhowtrulyexcitedIamtosharethesecretsand
principlesandofWakeUpLeanwithyou.
Withthis10-Dayblueprint,youaregoingtogoingtonotonlyfeel
amazing,butyouwillbeabletovisibleseeresultsfasterthanyouever
thoughpossible.
Beforewegetstarted,Iwantedtosharewithyouaninspirationalstory
thatreaffirmsmypassionandtheloveforhelpingothersachievetheir
goals.
“WhenIstartedtheWakeUpLeanProgramIhadbeenacareerdieter
havingalwaysbeenonsomedietplan
sinceateenager.
Ihadjustcomeoffofaveryintensive
workoutprogram,whichprovidedsome
progressformeinmyphysicalstamina
butthescaledidnotmovemuch.Iwasbecomingdepressedbythelackofresults
andIhadpurchasedanumberoftheseprogramslookingforplanthat
wouldworkforme.
SvelteLLC©2016 5
Ionlyglancedthroughthematerialatfirstbutitwaswhenyoufirst
contactedmebyemail,Meredith,thatmadeallthedifference.Iwastired,bloatedandmybloodsugarlevelsskyhigh.
Reviewingmyeatingplanitwaseasytoseehoweasyitwouldbeforme
tomakethosesmallchangesthatwouldbringmeintotheWakeUp
Leanprogram.
Commitmentwaseasytomakewiththesupportthatyouprovided
Mere.AfterthefirstpartoftheprogrammyenergyincreasedandIfelt
morerestedandverysatisfied.Iwasnotdeprivedorfeelingmoody.
ActuallyitwassuchaneasyfitintomylifestyleandIstartingtoenjoy
mylifemoreandgotmoredone.
Mystartingweightwas227pounds.Aftermyfirst10daycycleIweighed213pounds...!!!YES14lbsin10days!!!
Talkaboutincredible!!!Myfavoritepantshavestartedtocircleatmy
hipssotheinchesarecomingoff.Ihaveneverfeltbetter!!!
IcoulddothisalloveragainandhavingMeredithasmysupportand
advisorinthisprocessmakesmefeelevenmoreincontrolofmyplan.
Theplaniseasytofollowandtheexerciserecommendationsare
challengebuttotallydoable.
IamexcitedeverydaytoseewhatprogressIhavemade.TheWUL
programistotallyawesome!!!!
SashaC.,SuperMomBermuda
Soasyoucanseeinjust10days,Sashawasabletolose10lbs,regain
herconfidenceandeveneraseherpainofcarpaltunnel.Youwantto
knowthebestpartofSasha’saccomplishments?
Shewasabletonotjusttransformherbody,buthermind.
SvelteLLC©2016 6
Youseeonthroughoutyourjourneytoaleaner,healthierandhappier
you,therewillbechallenges,roadblocksandtimeswhereyoujustfeel
likequitting..BUTthisistheexactmomentwhereyouoweittoyourself
tokeeppushingforward.
Youdeservetobeyourbestyouandthisisexactlyhowyouaregoingtodoit…
2-Steps To Gaining Control
Steponeofthe10-DayWakeUpLeanBlueprintisallaboutsettingyou
upforsuccess,bystartingfromtheinsideout.Duringthefirst3-days,
youaregoingtocleanseyourinternalsystems,bynourishingitwitha
nutritiouswholefoods“detox”,orwhatIliketocalla“tune-up.”
Beforeyougetpanickedaboutputtingyourselfthroughsomecrazy
juicecleanse,Iwantedtoshareanotherstorywithyou…
“Hi,mynameisAllison…I’mturning40thisyear–Ihaveoneadolescent
boyofalmost13,andanadolescenthusbandolderthanI(Ilovehim
dearly!),plusanamazingpooch.
Tobeclear:Iamjustsharingmyjourney.
Second,Idonotsharetoreceivejudgment…
Iamnota“workout”kindofgirl,preferred
theoutdoors–biking,hiking,hittingthe
powderyslopesoftheskihillsthatareinmy
backyard.I’vebeenglutenandredmeatfree
forcloseto15years.
Flashback–4yearsago:balancingfamily,
stressloadedcareer…Perhapssomeifthiswillsoundfamiliar.
Overthenext4yearsitwasnotpretty–experiencinghairloss,massive
digestiveissues,chronicconstipation,weightgain,chronicfatigue,
cryingalot,skinbreakouts,hives,muscleachesandpain,lackof
motivationorzestforlifeorpursuingthethingsthatbroughtme
SvelteLLC©2016 7
personaljoy,injuriesthatkeptmefromtheskihillanddidn’tknowhow
torecoverproperly,notsleeping.
TwoyearsagoIwenttoaDoctor,hadmysystemchecked–bloodwork
forhormones,thyroid,thefullgambit.TheresultscamebackfineandI
wastoldtotakemorevitaminD.
AnotheryearlaterandIhittheproverbialwall,mybodywasscreaming
atme“wakeupsister”,Ididn’tlisten,didn’tknowhow,andIburntout.
Broken,mentally,emotionally,physically,spirituallybroken.Icried
straightforthreedaysandwassenthomefromwork,
IlookedupmysymptomsandgoogletoldmeIwaseitherdepressedor
enteringperi-menopause.BythispointIamnoticeablylosingmyhair,
havegained30pounds,chronicstomachinflammation–5monthspregnantlookingonadailybasis-menstrualcycleoutofwhack,
menstruatingfor6weeksattimes,Icanbarelygetenoughenergyto
walkthedogletalonebepresentformyfamily–wholeotherhostof
issues.
Ontopofallthis,I’vealienatedmyselffrommydearest,mostamazing
friends.Iwenttoanotherdoctor,hadthebloodworkdoneagain,andI
was“fine”.
Don’tgetmewrong,thereisatimeandaplaceforeverything,butwesternmedicinewasnotdoingthetrick.
OverthispastyearI’vestillbeentacklingthefatigue,foggybrainandbellybloat.AnyoneknowwhatImean?Youwakeupsemiokinthemorning,thenhalfhourlater,thedailyenemythatisthestomachrears
it’suglyhead,bloatstillit’spainful,uncomfortable,needSpankstofitit
intoaskirtforwork.I’vebeensofrustrated!!!
ThencomestheWakeUpLeanprogram.IdohavetosaythatIam
thankfulthatwhenIsignedmyselfuptocommittotheprogram.The
programwastotallymanageable,easytofollowonceIcommitted
myselfandjust…started.Idohaverenewedenergyandmotivation…
SvelteLLC©2016 8
Myonegoalwiththisprogramwasbeatingtheinflammation;Ireallyhadnoexpectations,justalotofhopeandenoughdrivetodragmyself
outofthefogthathasbeenmylifeforthepastfouryears.
Iamonmywaytoanewme,babysteps,doingwhatmakessensefor
me,andeveninspiringmyfamilytoeatcleanandpotentiallymotivatethemselvestoachievea
healthybalanceintheirlives.
Bothofmyboysenjoyedthemeals
thatareapartoftheprogram,which
isgood,becausecanyouimagine
makingseparatemealseveryday!
Forgetit!
ThanksagainMeredithforsharingyourprogram,yourcoachingand
insight.Ithankyou,myfamilythanksyouandmypoochtoo!”
-AllisonF.,MotherOfOneSon&Wife.Alberta,Cn.
ByusingthisspecificallyengineeredWakeUpLeanProgram,Allison
wasfinallyableto“beattheinflammation”andmeltawaystubborn
poundswithoutstarving,damagingordeprivingherbody.
Followingthe3-daytoxinflush,youwillenterintotheanti-inflammationstageoftheWakeUpLeanprogram.Unlikemostother
“diets”,WakeUpLeanisnotabout“exercisingmoreandeating-less,”
butmoreabouteliminatingyourinflammationenzymessothatyoucan
seeandfeelaleanerbellywithoutsacrificingyoursanity!
Believeme,Iamnotinterestedinstarvingyouormakingyoufeellike
thewalkingdead,zappedofenergyandliveliness.WhatIam
interestedin,iseliminatingtherootproblemofyourbellyfat,brainfog
andlowenergybyintroducingpowerfulmetabolismmineralsandanti-
inflammatoryfoodsintoyourlife.
IwantyoutolistentowhatTiffanyhadtosayaboutherexperiencewith
theWakeUp10-DayBlueprint…
SvelteLLC©2016 9
“MynameisTiff,Iamahappilymarriedmomof2incredibledaughters
andammarriedtoperhapsthebestguyontheplanet.Aretiredhorse
trainerwithalaundrylistofoldinjuries,Ihad
foundmyselfresignedtobeinginpainasIage.
AddtothataC-Sectionin2005thatresultedin
anentrappednerveandpainfulpostsurgical
adhesionsandIthoughtthingswouldonlyget
worse.
Itwasadepressingprospecttosaytheleast.
Overthelast10years,Ihad4surgeriesto
removethoseadhesionsandhadrecently
contactedmyDr.toschedulesurgery#5whenMeredithreachedoutto
mewithauniqueeatingprotocoltominimizeinflammation.
ItwasadirectionthathadlongresonatedwithmebutIlackeda
compasstonavigatethecomplicatedworldofnutrition,especially
havingadestructiverelationshipwithfoodanddietingforalmostmy
wholelife.
Iembarkedonthisnewjourneywithnothingtolose,exceptperhapsto
20poundsIhadgainedoverthelastfewyears.ThefirstthingInoticed
wasthatIwasbecomingawareofwhatingredientsweregoingintomy
mealsandwhyMeredithincludedtheminthisformula.
Forthefirsttimeinmylife,Ibeganseeingfoodasbothatoolandanally
ratherthantheenemy.Myskinclearedandbrightenedandpeople
askedwhatIwas“doing”tomakesuchachangeinmyappearance.
Mostofall,mypainwascompletelygone.
Asitalwaysdoes,lifehasawayofthrowingacurveballandstressled
mebacktomyoldhabits.Thepainandabdominalbloatreturnedand
leftmelayinginmybedbytheendoftheday,theonlywaytoalleviate
thediscomfort.Thistimearoundthough,insteadofthinking“Poorme”,
IturnedmythoughtstohowIwouldcombatthepainthenextday.
MyfoodmotivationhadnothingtodowithmyweightorhowIthought
mybodylookedandhadeverythingtodowithhowfoodcouldmakeme
feel.
SvelteLLC©2016 10
ThepanicIhadpreviouslyfeltatthethoughtofgainingweightwasreplacedbyknowingthatIcanmakefoodchoicesthatwillalleviatemypain.
DoIstillscrewup?YoubetbutIalsoknowthatIwillalwaysreturnto
thisprotocolbecausenowthatIknowhowbeingpainfreefeels,Idon’t
wanttoevergoback.Perhapswhatmeansthemosttomeisthat
insteadofhidingthefactthatIwasdietingtomypreteendaughters,I
canopenlytalkabouthowImindfullyusemyfoodtoplanhowIwantto
feel.
Oh,andIhavelost10poundswithouttrying.ButIamnotonetocountanymore.”TiffM.,MotherOfTwo&WifeCalabasas,Ca.
StorieslikeSasha’s,Allison’sandTiff’sarethereasonwhyIamso
passionateaboutwhatIdo.IhavebeenfloodedwithcountlessWake
UpLeansuccessstoriesandIcannotwaituntilIhearfromyou.
Iknowyouwillbesuccessfulbecauseyouhavechosentoreadthisfar…
Nowwithalittledriveandatonofloveandapassiontomakealasting
change,itistimetobeginyourtransformation!
Iamheretoguideyou100%ofthewaybecauseyoursuccess,trulyismysuccess.
Step 1: Setting You Up For Success
SvelteLLC©2016 11
Mostofushaveneverinourlifetaken3consecutivedaystoputnothing
inourbodiesbutdelicious,wholecleanfood.Suremaybewe“eat-
clean”foradayortwo,butforthemostpartthemajorityofourdiets
arefarfromwholesome.
Iknowyoucanspare3daystoresetyourbody…Iamnottalkingabout
a30dayfast…Iamtalking72hours,that’sit!Iamsureyouare
wonderingwhatthis3-daysisallabout…welltobeopenandhonest,it’s
adetox.
Youshouldnotbescaredoftheworddetox…infactadetoxshouldreallybecalledatune-up.Thetruthis,everyoneisunhealthyinsomeaspectoranother.Someofussleeptoolittle,don’texerciseenough,eatcrappy
food,arestressedoutor,mostcommonly,acombinationofallofthose
things.Themainthingthatallofusareguiltyofisnotevertakingthe
timetocheck-inwithourmostimportanttool…ourbodies.
Inadditiontoallthebadstuffthatwedotoourbodies,wereallydolive
inatoxicenvironment.Smog,smoke,exhaust,pesticides,GMOs…And
thelistgoeson.ThisiswhatIlearnedsoquicklywhiletravelingto
remoteplacesinthejungle…theyareconsumingall-allnatural,highly
effectivenutrientsthatarenottaintedby“firstworldadvancements.”
Sothereisplentyreasontopartakeinthis3-Daydetox.Thinkofitasisnothingmorethanavacationforyourbody.Avacationfromallthebad
stuffthatwedotoit!
WhatYouCanExpectForYour3-DayDetox:
1. Simple, delicious whole foods
Wholefoodsandpowerhouseherbsareallthatyouwillbe
consuming.
2. Plenty of water
Itissuggestedthatyoudrinkatleast8-8oz.glassesofwhateach
day.
3. Plenty of Sleep
SvelteLLC©2016 12
6-8hoursofsleepisamustduringthis3-dayperiod.Don’tfight
meonthisone…sleepisessentialtoyourhealth!
4. Some reflection time
Take2minuteseverymorning,beforeyoudoanything,tomentallyprepareyourselffortheday.
Takeafewbreathsinthroughyournoseandoutfromyour
mouth…andjustrelax.Nocellphone,nocomputer,justyouand
yourthoughts…don’tbescared!
SvelteLLC©2016 13
Why Do I Need To Detox?
Withwhatweputourbodiesthroughtodaydetoxingisdefinitely
worthwhileforanumberofreasons.Justexistinginnormallife,we
subjectourselvestoallkindsoftoxinsfromsmog,tosmoketosmall
particulateintheair.Thatisjustwhatwearelivingin,nottomention
whatweactuallyputinourbodyonadailybasis.
Let’sfaceit…notallofusarehealthpros24/7/365.Fromtimetotime
whodoesn’tloveanice-coldbeerandapizza?Someofushowever
partakeinthenotsohealthyoptionsmorethanothers.
Withthatbeingsaidthesearethetop5reasonsforawhole-bodydetox.
1. Remove Toxins That Have Accumulated in Your Body From The Environment
LikeIhadmentionedearlier,weareexposedtoanumberoftoxinsona
dailybasisbyjuststeppingoutside.Environmentaltoxinslikesmoke,
smogandotherairpollutantshavebeenlinkedto,neurological
diseases,heartdiseaseandevenformsofcancers.
2. Boost Your Immune System
Aregulardetoxcandowondersforyourimmunesystem.Thinkabout
thelasttimeyouhadabenderofanightorweekorfewweeks…
Didyougetsickshortlyafter?Wellthereisareasonforthat.When
yourbodyishitwithharmfulchemicalsandpollutantslikeexcess
alcohol,lackofsleepandcrappyfood,itisunderanextremeamountof
stress.Bodilystressleadstoacomprisedimmunesystemanda
compromisedimmunesystemleadsto…yepyouguesseditgetting
SICK!
Aquickandeasydetoxcanbolsteryourimmunesystemsothatyoucan
besuretokeephealthyevenafterafewroughdays!
SvelteLLC©2016 14
3. Fight Premature Signs of Aging
Haveyoueverlookedatasmoker’smouthbefore?Sorryforthatvisual,
butIamsureyouknowwhatIamtalkingabout…wrinkles,saggingskin
andifyouweretolookinsidetheirmouthyouwouldbehorrified
Thisisnotananti-smokingpitch…wellIguessitisinaway.
ThereasonIbroughtupwhatasmokersmouthlookslikeisbecauseit
isaperfectexampleofwhathappenstoyourbodywhenyouexposeit
tounnaturalchemicals.Nowimagineallthethingsthatourbodygoes
throughonadailybasis…Airpollutants,pesticidesandamyriadof
othertoxins.
Nowpicturethesmoker’smouthagainandthinkaboutalltheother
toxinsgoingintoyourbodyonadailybasis…Soundsbadright?Wellit
is.Thepotentialdamageofthesetoxins(freeradicals)canleadtopre-
maturesignsofagainanddegradationofhealthycells.
Aregulardetoxcanhelptofightfree-radicaldamageandconsequently
combatpre-maturesignsofagingontheinsideandtheoutsideofyour
body!
4. Feel Like A Rock Star
Aregulardetoxcanhelpyouandyourbody,operateonthehighest
mostefficientlevelmakingyoufeellikeyouarefiringonallcylinders.
Youknowthefeelingafteradaywhenyouwakeupearly:
• Haveagreatsmoothieorjuice• Gotothegymorforalongwalk• Havealightrefreshinglunch• Playwithyourkids…andthenfinishthedayoutwithagreatall-naturalhome-cookeddinner…
Didn’tyoujustfeellikeamillionbucks?!?Everythingfelteffortless:
Yourmindwasclear,youeyeswerebrightandfulloflife,plusyouhad
sustainedenergy.
SvelteLLC©2016 15
Well…thatdaywasbasicallylikeaminidetox,aspadayandvacationfor
yourbody.Whenyoufillyourbodywithnutritiousfoodsandgiveitthe
loveitdeserves,youfeellikeacompleterockstarinsideandout.
Youmaythinkyouhaveacleandietandtakecareofyourbody…butif
youhaveneverhadadetoxyoumightevenknowwhatyouroptimal
levelis!
5. Keep Your Body’s Delicate Systems Balance In-Line
Youknowwhatanoldcounterweightlookslikeright?Twotraysthat
areoppositelystrungbyachainofsomesortwithafixedpostinthe
middle,usuallygoldorsilver.Whenonetraybecomesalittleheavier
thewholesystemisbecomesoutofbalance.Thatisexactlyhowyour
bodyfunctions…inaverysensitivebalance.
Ourbody’scoresystemslikeourdigestive,nervous,andhormonal
systemsweredesignedtoworkincongruencetoachieveoptimum
healthandfunctioning.
Whenweoverloadourbodywithenvironmentalpollutants,unhealthy
foodsandexcessalcoholwecauseittogetwayoutofbalance(plusadd
unwantedflabtoourbellies)!Alittledetoxcanhelpkeepthatdelicate
systemincheck,helpingtorestoreanyimbalanceintheyoursystem.
SvelteLLC©2016 16
What Am I Eating In This Detox? Agooddetoxisnotsomethingyoushouldfear,butsomethingyou
shouldlookforwardtoo!
Rememberwhatwehadtalkedaboutbefore…onadailybasisweare
notonlyexposedtoenvironmentalpollutants,butingestedtoxinsas
well(intheformofprocessedfoodsandpesticides)!
Aneffectiveandsustainabledetoxisonethatinvolvesfresh,organic
andwholefoodsthatpromotehealthandwellness.Someofthesefoods
includethingslike:
• Spinach• Arugula• Romaine• Carrots• Celery• Radishes• Berries• BrazilNuts• Melons• Grapes• Tropicalfruitslikepineappleandmango• Dates• WildSalmon• OrganicChicken
Therearealsoanumberofincredibleherbaladditionslike:
• Moringa• Maca• Turmeric• Spirulina• Ginger• Cayenne
SvelteLLC©2016 17
Metabolism Minerals –Key Players
Everyfoodandherbusedinthisdetoxisapowerhouseofnutrients,but
Iwantedtosharewithyousomeoffavorites!BelowyouwillfindwhatI
liketocallsome“keyplayers”andwhyIthinktheyareamazing…
Brazil Nuts Chalkfullofthesupermineralselenium,Brazilnutshavebeenresearchedatlengthandhavebeenproventoimproveyoursexual
performance,protectagainstcancer,boostyourmetabolism,andfight
harmfulinflammation.Researchnotesthataninfluxofseleniuminto
thebody,mainlyselenoproteins,playsanimportantroleinreductionofinflammation;increaseinimmunityapromotionofnaturaland
balancedweightloss.
Brazilnuts,inparticular,haveaspecificparticularwayofconverting
inactivethyroidhormone,T4,intoitsactiveT3form….OkinEnglish
thismeansthesetastytreatscanrevupyourmetabolismbyaidingin
thehealthofyourfatburningmotor(akayourthyroid!)
Bytaking13secondsoutofyourday,byjusteating3Brazilnuts,youcanloadyourbodywithenoughseleniumtofightoffharmfultoxinsin
yourbodyPLUSgiveyourmetabolismanamazingallnaturalboost.
Arugula
Alongwithbeinganexcellentdigestivesupportduetoitsbittertaste
thatpromotesstomachacidproduction,arugulacanalsodowondersin
thebedroom!Thisleafygreenhashistoricallybeencalledthe“love
drug,”duetothevastamountsoftracemineralsfoundinnutrientmake-
up.Thesemineralshelptostoptheabsorptionoflibido-lowering
contaminantsintothebody,thereforeprotectingthereproductive
organs.
SvelteLLC©2016 18
Spinach Spinachisanextremelynutrient-densefoodandanamazingsuper-food
aphrodisiac!You’llnotonlybefuelinguponimportantsexhormone
inducerslikevitaminB6,folicacidandzincbutahealthyamountof
fiberaswell!
Almonds
Ahistoricalsymboloffertility,almondshaveasweetfragranceand
delicatetaste.Wellknownforbeingoneofthehealthynuts,almonds
serveasrichsourceofomega-3-fattyacidsneededforhormone
production,reproductiveactivityandavigorouslibido.Inadditionto
theirfeminineshapeandsweetsmell,oneounceofalmondsprovides
35percentofourdailyneedsforvitaminE.Alittleknownfactisthat
vitaminEisanothersexhormonechampion,aswellasapowerful
antioxidantthathelpspreventarteriesfromcollectingplaque;oneof
thetopcausesofpoorbloodflowleadingtoerectiledysfunctionand
heartattacks.Evenbetter,thatsameounceofalmondsprovidesalarge
amountofmagnesiumandpotassium,bothofwhichareprovento
protectagainstfreeradicaldamageaswellasheartdisease.
Moringa
InMarchof2010,ScienceDailydeemedMoringaasthe“world’smostusefultree."
HaveyoueverheardofMoringa?Ifnot,youaregoingtobefascinated
bythismiracletree!
Moringa(MoringaOleifera)israpid-growthdeciduoustreeaccustomed
toheartytropicaloraridweatherpatterns,growingnaturallyinAsia
andAfrica.Packingastorehouseofnutrients,theMoringaleaves,fruit
flowersandseedpodsofthetreecontainimmensenutritionalvalue.Delicateinflavorandrichinprotein,beta-carotene,vitaminC,
potassiumandcalcium,theleavesmakeanexcellentgreenvegetable,
andcanbeeatenrawinsaladsorsmoothiesorsteamed.
SvelteLLC©2016 19
However,Moringaoffersmuchmorethanajustamildflavor.Studies
haveshownthemiracletreetohavemedicinaleffectssuchas:
• AphrodisiacMoringahasbeenusedasanadditiveinsexualvirilitydrugsto
treaterectiledysfunctioninmenandincreasesexdrive(asan
aphrodisiac)inwomen.
• BoostsenergylevelsLoadedwithvitaminsandmineralslikevitaminC,potassiumand
calcium,Moringaisagreatalternativetotypicalenergy
supplements.
• ActasanantioxidantMoringacontainsquercetinandkaempferol,whicharepowerful
flavonoids.Flavonoidsarecompoundswithantioxidantaction
thathavetherapeuticqualities.
• ImprovedigestionMoringa’sampleamountofBvitaminsaidsinthedigestion
process.BVitaminsaremainlyinvolvedingettingenergyfrom
thefoodyoueatintoyourcells,averyimportantactivity!
• ImproveimmunesystemfunctionWiththeimpressiveamountofvitaminA,calcium,potassium,
vitaminE,ironandproteinitisnowonderthatMoringacangive
yourimmunesystemaboost.
• Protectthestomachlining&TreatstomachulcersStudieshaveshownthatMoringaleafextractmayworkina
numberofwaystoreduceandtreattheinstanceofstomach
ulcersincluding:reducingtheinflammationcausedbyan
excessivebuild-upofHelicobacterpylori(harmfulstomachacid),
increasingresistancetothesetypeofdamagingbacteriaaswellas
actingasaantioxidanttoeliminatefreeradicalsinthesystem
• Purifywater&ActasanantibacterialagentAproteininMoringaseedhastheabilitytobindtoimpuritiesin
thewatercausingthemtoclumptogether,allowingthebacterial
andotherwiseharmfulclusters,tobeeffectivelyremoved.
SvelteLLC©2016 20
Sun Warrior Protein Powder Althoughthisproteinpowderisnotrequiredinyourdetox,Ihighly
recommendusingitnotonlyduringyourdetox,butalsothroughout
yourentireprogram.HereiswhatSunWarriorisallabout:
“ClassicProteinreliesonthesimplepowerofrawwhole-grainbrown
rice,includingtheendospermandbran,tocreateagentleproteinthat
stillstacksuptothecompetitioninthegymwhereitmattersmost.
Classiccontainsalltheessentialaminoacidsyourbodycravesina
perfectlybalancedprofile,won’tslowyoudown,andistheperfectfitfor
anyoneandanylifestyle.”
SunWarriorsbrownriceblendprovides“plentyofproteinandfiberwhilebeinggentleonthedigestivesystemandkindtothosewithallergies.Thiswhole-grainsuperfoodisraw,sprouted,andreadytotakeyourworkoutstonewlevelswithalltheaminoacidsagrowingmuscleneeds.”
Days 1-3: Slimming Detox *TrybesttouseALL-organic,non-GMO,pesticidefreeingredients.*Drink6-8–8oz.glassesofwatereachday*Get6-8hoursofsleep*Take2minutesofreflectiontimeeachmorning.
Day 1: What you will need for the day: Vegetables: 1cupbabyspinach
1cuparugula
½cupromaine
¼cupcarrots
¼cupcelery
¼cupradishes
¼cupgreenonion
SvelteLLC©2016 21
2tbsp.jicama
Fruit: 4oz.lemonorlime-juice
½cupblueberries,frozenorfresh
1mango,(½fresh-halffrozen)
1cupgrapes
1banana
¼cupraisins
Protein (meats, eggs, nuts, seeds): 3BrazilNuts
1-scoopSunWarriorproteinPowderor1tbsp.almondsbutter1hardboiledegg
Herbs / seasoning: 1tbsp.freshginger
2tsp.turmeric
1-2tsp.cayennepepper
1tsp.garlicsalt
Other ¼cupvinegar(balsamicorredwine)
1tbsp.mustard(naturalstoneground-varietypreferred
Breakfast:PowerShot
BoldandBeautifulSmoothie
Power Shot: ½tbsp.freshginger,chopped
1tsp.turmeric,ground
½-1tsp.cayennepepper(changedependingonlevelofspicinesspalate
canhandle)
1oz.lemonorlime-juice
2oz.water
Instructions: Mixtogetheringredientsanddrink.
*Foranextrakick,chewthegingerinsteadofswallowingitrightaway.
SvelteLLC©2016 22
Bold and Beautiful Smoothie:½cupblueberries,frozenorfresh
1-cupbabyspinach
1banana
½mango,freshorfrozen
1-scoopSunWarriorproteinPowderor1tbsp.almondbutter1-cupcoldwater
Instructions: Blendandserve
Mid morning snack: 3/4cupsgrapes
3BrazilNuts
Lunch: Tropical Arugula Salad 1-cuparugula
¼mango,diced
2tbsp.jicama,diced
½cupromainelettuce
¼cupcarrots,chopped
¼cupcelery,chopped
¼cupradishes,chopped
¼cupgreenonion,chopped
1hardboiledegg,chopped(withyolk!)
¼cupraisins
Dressing:¼cupvinegar(balsamicorredwine)
1tbsp.mustard(naturalstoneground-varietypreferred)
1tsp.garlicsalt
Mixingredientsthoroughly
Instructions: Mixchoppedsaladingredientsandusedressingasdesired
Dinner: PowerShot
GilledChicken&SpicyVegies
Power shot:
SvelteLLC©2016 23
½tbsp.freshginger,chopped
1tsp.turmeric,ground
½-1tsp.cayennepepper(changedependingonlevelofspicinesspalate
canhandle)
1oz.lemonorlime-juice
2oz.water
Instructions: Mixtogetheringredientsanddrink.
-Foranextrakick,chewthegingerinsteadofswallowingitrightaway
Gilled Chicken & Spicy Vegies: 4oz.chickenbreast(bonelessandskinless)
½yellowzucchini,chopped
4oz.broccoli,roughlychopped
4oz.cauliflower
2cupsbabyspinach
1jalepeño,chopped(seedsremovedifyouwouldlikelessspicy)
1tsp.paprika
1tsp.salt
1tsp.pepper
1tbsp.chiliflakes(optional)
Instructions: 1. Patchickenbreastdry2. Sprinklepaprika,saltandpepperonthebreast3. Grillfor3-4minutespersideonmedium-highheat(oruntildone)4. Inamediumnon-stickpan,combineallvegiesbutspinach.5. Letcookfor2minutesmakingsuretostir6. Add1ozwaterandplacetoponpan(tosteamvegies)7. Allowtosteamfor30seconds8. Removetopandaddspinachandchiliflakes9. Cookforanother2minutesstirring10. Platethegrilledchickenandvegiessidebyside
SvelteLLC©2016 24
Day 2: What you will need for the day: Vegetables: 1-cupbabyspinach
1-cupromaine
1-cuparugula
4oz.carrots,chopped
4oz.greenzucchini
¼redonion
Fruit: ½cupcherries
½cuppeaches,freshorfrozen
3dates(takeoutpit)
½cuppineapple,
½cupmango,
½cupblueberries
1-cupslicedmelon(orMameySapote)
1banana
¼cupgojiberries
Protein (meats, eggs, nuts, seeds): 2-scoopSunWarriorproteinPowderor2tbsp.almondbutter4-6ozsalmon
Herbs / seasoning: 1tbsp.freshginger,chopped
1-2tsp.cayennepowder
1tsp.macapowder
1tsp.Moringapowder
Other: 4oz.coconutwater
4oz.freshorangejuice
SvelteLLC©2016 25
Breakfast: ReadytoRockShot
SignatureSmoothie
Ready to Rock Shot: ½tbsp.freshginger,chopped
½-1tsp.cayennepepper(changedependingonlevelofspicinesspalate
canhandle)
2oz.coconutwater
2oz.freshorangejuice
Instructions: Mixtogetheringredientsanddrink.
*Foranextrakick,chewthegingerinsteadofswallowingitrightaway
Secret Signature Smoothie: ½cupcherries,frozenorfresh
½cuppeaches,freshorfrozen
½banana,freshorfrozen
1-scoopSunWarriorproteinPowderor¼cuprawalmonds1date(takeoutpit)
1-cupbabyspinach
1tsp.macapowder
1tsp.moringapowder
½cupcoldwater
Instructions: Blendandserve
Mid morning snack: 1cupslicedmelonorMameySapote
¼cupgojiberries*TryandfindMameySapoteinyourlocalsupermarket.MameySapatoeisCentralAmericannativefruit,butcanbefoundsometimesinlocalstores….Itlookslikeapapayabuthasthefleshcolorofasweetpotato.
Lunch: Simple Smoothie ½cuppineapple,frozenorfresh
½cupmango,freshorfrozen
½cupblueberries,freshorfrozen
SvelteLLC©2016 26
½banana
1-cupromainelettuce
1-scoopSunWarriorproteinPowderor1tbsp.almondbutter2dates(takeoutpit)
½cupcoldwater
Instructions:
Blendandserve
Dinner: ReadytoRockShot
SalmonBake
Ready to Rock Shot: ½tbsp.freshginger,chopped
½-1tsp.cayennepepper(changedependingonlevelofspicinesspalate
canhandle)
2oz.coconutwater
2oz.freshorangejuice
Instructions: Mixtogetheringredientsanddrink.
-Foranextrakick,chewthegingerinsteadofswallowingitrightaway
Salmon Bake: 4-6oz.freshofsalmon
1-cuparugula
4oz.carrots,chopped
4oz.greenzucchini
¼redonion
Saltandpeppertotaste
Instructions: 1. Preheatovento375degrees2. Placevegiesonnon-stickbakingtrayandleavespaceforsalmononthattray(leavesalmonseparatefornow
3. Bakevegiesfor15minutes4. TaketrayoutandaddSalmon5. Bakeforanother15-20minutesoruntildesireddoneness
SvelteLLC©2016 27
6. Removeandplatebothsalmonandvegies7. Saltandpeppertotaste
Day 3: What you will need for the day: Vegetables: 2-cupbabyspinach
1½cupsromaine
¼cupsundriedtomatoes
2oz.cornichonschopped
8oz.romainelettuce,
¼cupfreshcucumber,
¼cupsundriedtomatoes
2oz.cornichonschopped
¼cupfreshcucumber
2oz.redonion
Fruit: ½cupblueberries,frozenorfresh
¼cupcherries,freshorfrozen
½banana
¼cupstrawberries
¼cupblackberries
¼cupraspberries
2dates
½cupraisins
1tbsp.gojiberries
1apple
Protein (meats, eggs, nuts, seeds etc.): ¼cupgarbanzobeans,drained
2-scoopSunWarriorproteinPowderor2tbsp.almondbutter3Brazilnuts
1tbsp.chiaseeds
Herbs / seasoning:
SvelteLLC©2016 28
1tbsp.freshginger,chopped
4tsp.turmeric,ground
¼tsp.anchochilipowder
¼tsp.cayennepowder
1tsp.spirulina
4tbsp.applecidervinegar
Breakfast: BoosterShot
GoodN’GreenSmoothie
Booster Shot: ½tbsp.freshginger,chopped
2tsp.turmeric,ground
2tbsp.applecidervinegar
2oz.water
Good n’ Green Smoothie: ½cupblueberries,frozenorfresh
¼cupcherries,freshorfrozen
½banana
1-cupbabyspinach
½cupromaine
1tsp.spirulina
2dates(takeoutpit)
1tbsp.gojiberries
1-scoopSunWarriorproteinPowderor1tbsp.almondbutter½cupcoldwater
Instructions: Blendandserve
Mid morning snack: 1apple
3Brazilnuts
¼cupraisins
Lunch: Chopped Chicken Salad 4oz.skinlesschickenbreastbaked
¼cupsundriedtomatoes,diced
SvelteLLC©2016 29
2oz.cornichonschopped
8oz.romainelettuce,chopped
¼cupfreshcucumber,diced
¼cupgarbanzobeans,drained
2oz.redonion,diced
1tbsp.redwinevinegar
¼tsp.anchochilipowder
¼tsp.cayennepowder
¼oz.pinenuts
Instructions: 1. Preheatovento400degrees.2. Sprinklebothsidesofthechickenbreastwithsaltandpepper.3. Placeinabroilerpanandbakefor10minutes.4. Flipchickenandcookabout15minutes,untilnolongerpinkinthecenter.
5. Placethelettuce,chickenandremainingingredientsinamediumsizebowl.
6. Sprinklepinenutsontopofthemixture.7. Serve
Dinner: BoosterShot
FeelGoodBlend
Booster Shot: ½tbsp.freshginger,chopped
2tsp.turmeric,ground
2tbsp.applecidervinegar
2oz.water
Feel Good Blend: 1-cupsbabyspinach
¼cupstrawberries
¼cupblackberries
¼cupraspberries
½banana
¼cupraisins
1-scoopSunWarriorproteinPowderor1tbsp.almondbutter½tbsp.chiaseeds
SvelteLLC©2016 30
¼cupcoconutwater(chilled)
¼cupcoldwater
Instructions: Blendandserve
How Should I Feel After These 3 Days?
Afteryoufinishyour3-DayDetox,youshouldfeelamazing!Let’srecap
allofthereasonswhyyoustartedthisdetox:
1. YouNeededToRemoveToxinsThatHadAccumulatedInYour
BodyFromTheEnvironment
2. YouWantedToBoostYourImmuneSystem
3. YouWantedToFightPrematureSignsOfAging
4. YouWantedToFeelLikeARockStar
5. YouWantedToMakeSureThatYourBody’sDelicateSystem
BalanceWasIn-Line
Sowiththose5reasonsinmindIwantyoutothinkaboutthisscenario
3-Daysfromnow:
Youwakeupbeforeyouralarmgoesoffonthedayafteryouhave
completedthe3-DayDetox.
Insteadoffeelinggroggy,youpopoutofbedandimmediatelyfeellikea
weighthasbeenliftedoffyourshoulders.Asyouintothebathroomto
washyourfaceyoupeerintothemirror.
Youreyesarebright,yourfacelooksrefreshedyourskinisglowing.
Asyougetdressedtobegintheday,youhavingamomentofpure
clarity;nohazythoughtsnoclutter.
SvelteLLC©2016 31
WhatIamsayingisthatafterthis3-DayDetoxyouwillfeellight,
refreshed,energized.Icannotguaranteethisforeveryone,butwhatI
cansayisthatthisdetoxwilldefinitelysetthestageforahappyand
healthybody…
Andahappy,healthyandbalancedbodytranslatetoahappy,healthy,
balancedyou!
The Silent Killer- Fight Belly Bloating Inflammation!
Themainstream“Americandiet”hasledtoanepidemicofchronic
inflammation—theunderlyingcauseofdiseaseslikeobesity,cancer,
heartdisease,allergies,asthma,arthritis,diabetes,andAlzheimer’s.
Weoftenhearaboutinflammationasbeingagoodthing,quotingthe
textbookdefinitionas:“Apartofthebody'sdefenseagainstbacteriaand
viruses;Inflammationisalsoinvolvedinthenormalhealingprocess.”
Forexamplewhenyoucutyourfinger,yourbodysendswhiteblood
cellsmacrophagesor,“soldiercells,”totheinjurysite,tofightoff
harmfulbacteriaenteringyoursystem.Usuallytheareaonyourfinger
becomesredandswollen,butwhathappensafterafewdays…?The
swellinggoesawayyoufingerturnsbacktoitsoriginalcolor…Thisis
knownas“acuteinflammation,”whichisanintegralpartofourbodies
healingsystem.
Chronicinflammationhowever,doesnotbehaveliketheacute
inflammationthatprotectsandhealsyourbody.Insteaditactsto
breakdownourowncells.
SvelteLLC©2016 32
Intheirquesttofightoffforeigninvaders,thosesame“soldiercells”
actuallyturnsthebodyonitself,tellingbloodvesselstothicken,causing
bloodcellstogettacky(cloggingarteries)andscartissuetoform,
decreasingthefunctionalityofkeyorgans.
Evenworse,accordingtoPeterLibby,chiefofthedivisionof
cardiovascularmedicineatBrighamandWomen’sHospitalinBoston
andaprofessoratHarvardMedicalSchool,fatcells(especiallyvisceral
fat)“actlikesmallfactoriestochurnoutmolecules”keymoleculesthat
setchronicinflammationintomotion.
Interestinglyenough,thisvisceralfatislinkedtoincreasedlevelsofan
importantinflammatorymolecule,interleukin-6(IL-6).LuigiFontana,
M.D.,Ph.D.,assistantprofessorofmedicineatWashingtonUniversityin
St.Louis,statedthathighlevelsofIL-6inthe“portalvein”(theveinthat
circulatesbloodtotheliverfromthespleen,stomach,pancreas,and
intestines),stronglycorrelateswithhigherconcentrationsofan
inflammatorysubstancecalledC-reactiveprotein(CRP)inthebody.
SamuelKlein,M.D.,theDanforthProfessorofMedicineandNutritional
Science,isquotedassaying,thatdatasupports“thenotionthatvisceral
fatproducesinflammatorycytokinesthatcontributetoinsulin
resistanceandcardiovasculardisease.”
Inessence,astheautoimmuneinflammationgetsworse,fatcells
becomenotjuststoragehouses,butalsolittleinflammationfactories,
causingmoreinflammationandevenmoredevastatingsideeffects.
SvelteLLC©2016 33
AccordingLisaM.Davis,PhD(inaccordancewithJohnsHopkinsSchool
ofPublicHealth'sCenterforHumanNutrition)ongoinginflammationis
oneofthereasonsthatseeminglyhealthypeopledevelopheart
diseaseanddiabetes,andexpertsestimatethatchronicinflammation
maybebehind15percentofallcancers.
Thesilentkillerhasalsobelinkedtoautoimmunediseases—prevalent
inwomen—suchasrheumatoidarthritis,lupus,andthyroiddeficiency.
Specificplantsandplant-basedproductslikeantioxidantsand
polyphenolshavebeenusedtoreduceinflammation,stimulatehealth,
andpromoteenergeticperformanceinvariousculturesandreligions
forcenturies.
Unfortunately,our“first-worlddiet”filledwithpollutants,genetically
modifiedfoods,pesticides,refinedsugars,harmfulpreservativeand
toxicchemicalshavecreatedapopulationriddledwithdisease…It’s
timetocombattheproblemheadon…
DAY 4 GreenVeggieScrambleBroccoliisincrediblyanti-inflammatoryinnature,onemainreasonduetoitshigh
contentofanimportantflavanol,kaempferol.Thiscompoundworkstodecreaseinflammationinthedigestivetract,improvingournutrientabsorptionand
decreasingourchancesoffoodsensitivities.Thisbreakfastscrambleissuperquick
andeasy,andwillgetyourdaystartedoffright.
Serves1
SvelteLLC©2016 34
Ingredients:
1tbsp.coconutoil
2-3eggs
1/4onion,finelychopped
1/2cupzucchini,chopped
1/2cupbroccoli,chopped
6freshbasilleaves,chopped
1/2tbsp.oregano
1/2tsp.drymustardpowder(optional)
Saltandpeppertotaste
Instructions:
• Inasautépan,heatyourcoconutoilovermediumheat.Oncehot,addyour
onionsandallowtocookforafewminutes,stirringuntilsoft.
• Addtherestofyourvegetablesandstiruntilalmostcooked(lesstimeifyou
preferthemcrunchierandviceversa).
• Now,addyoureggs,oregano,mustardpowder,saltandpepperandscramble
everythingtogetherwithaspatula.Allowtocookuntileggsarefullycooked.
• Topwithextrabasilleavesforgarnish,ifdesired.
WildfishWrap
Wildcaughtfishishighinanti-inflammatoryomega3fattyacids,whicharecrucial
notonlyforcalmingsystemicinflammation,butforcognitivehealthandmood
support.Sardinestopthelistintermsof
omega3fattyacidcontent,butifyou
stronglydislikethetaste,youcanreplace
themwithanotherwildfishofyourchoice,
orevenshreddedchickenororganic,
nitratefreedelislicedturkey.
Serves:1
Ingredients:
1canwildsardinesorotherwildcaughtcannedfish
1scallionorredonion,thinlysliced
1/2jalapenopepper,diced(optional)
1/2ripeavocado
1/2lemon
Saltandpeppertotaste
2lettuceorkaleleaves
Instructions:
SvelteLLC©2016 35
• Inasmallbowl,placeyoursardines,scallions(oronion),jalepenopepper,abit
oflemonjuice,saltandpepper.Mixtogetherthoroughly.
• Inanotherbowl,mashyouravocadotogetherwiththerestofyourlemonjuice
andapinchofsaltandpepper,makingasimpleguacamole.
• Stirguacamoleandtunamixturetogether,andplaceinthemiddleofyour
lettuceorkaleleaves,wrappingupforadelicious,anti-inflammatorylunch.
Mid-AfternoonSnack:1/2slicedavocadosprinkledwithseasalt
GroundBeefChiliGrassfedbeefhashighlevelsofkeyanti-inflammatorynutrientsbeta-carotene,
vitaminE,seleniumandzinc.Thischiliisacomfortingandmuchhealthierversion
ofmanychilirecipes,andwillleaveyoubothsatisfiedandhavingdoneyourbody
someseriousnutritionalfavors.
Serves2-4(makesleftovers)
Ingredients:1lb.groundbeef(grass-fedif
possible)
1onions,chopped
1largegreenbellpepper,chopped
3garliccloves,minced
116oz.cantomatopuree
18oz.cantomatosauce
1cupbrothorwater
2tbsp.chilipowder
1tbsp.cumin
1/2tsp.garlicpowder
1/2tsp.onionpowder
1tsp.pumpkinpieseasonings(or1tspcinnamon+1tsp.nutmeg)
½tsp.cayenne(optional)
Seasaltandpeppertotaste
1tbsp.coconutoil
Instructions:
SvelteLLC©2016 36
• Heatcoconutoilinasouppotovermedium-highheat,andaddyouronionsand
bellpepper.Allowtocooktogetherforabout5minutes,stirringoccasionally.
• Next,addyourgroundbeefandgarlicandcookuntilslightlybrowned,about5-6
minutes.
• Addtomatosauceandpuree,broth(orwaterinstead)andallspices.Bring
everythingtoaboil,andthenlowertoasimmer.
• Allowtocookforaboutanhour,andserve.Thischilifreezeswellandmakes
excellentleftovers.
DAY 5 GreenSmoothieSpinachispackedfullofmagnesium,a
keymineralthatmanypeopleare
depletedin,asitisusedupintimesof
stress.Magnesiumiscrucialfor
relaxationandcoolinginflammation,and
isfoundindark,leafygreenvegetables.
Serves1
Ingredients:
2handfulsspinach
1/2cupblueberries,raspberriesorblackberries
1/2cupunsweetenedcoconutoralmondmilk
1tbsp.groundflaxseeds
1scoopproteinpowder(grassfedwhey,hemporpeaprotein)
Waterandiceasneededfordesiredconsistency
Instructions:
• Simplymixtogetherandenjoy!
SteamedVeggieMedleyItdoesn’tgetmuchmoreanti-
inflammatorythanthis!Steaming
vegetablesisanexcellentwayto
preservetheirnutrientcontent,and
reapthemanyanti-inflammatory
benefitsthatanarrayoffreshveggies
provides.
SvelteLLC©2016 37
Serves1
Ingredients:
1carrot,chopped
1/2cupbroccoli,chopped
1/2cupcauliflower,chopped
1/2bellpepper,chopped
1cupkale,de-stemmedandchopped
4-5oz.organicchickenbreast
1tbsp.coconutoil
1/2tbsp.turmericpowder
Saltandpeppertotaste
Instructions:
• Useasteamerbasketifyouhaveone,orifnotsimplyplaceaboutaninchof
waterintoapot.Setallofyourvegetableseitherinthebasketordirectlyontop
ofthewater.Bringtoaboilandthenlowertoasimmer,covered.
• Allowyourveggiestocookuntiltheyarefork-tender,approximately10minutes
(longerifyouprefersofterveggies,shorterifyoupreferthemcrunchier).
• Whileveggiesarecooking,diceyourchickenbreast.Heatthecoconutoilina
sautépan,andaddchicken.Stirfrequentlyuntilcooked,roughly10minutes.
• Addcookedveggiesandchickentoabowl
orplate,andtopwithturmeric,saltand
pepper.Mixalltogetherandserve.
Mid-AfternoonSnack1apple(thegreenvarietyhaslesssugar)with
1tablespoonalmondbutter
PortobelloMushroomBurgersJustonecupofPortobellomushroomcontains15differentminerals,vitaminsand
phytonutrients.Thiscreativeandtastyrecipereplacestheinflammatorywhite
breadtypicallyusedforhamburgerbunswithanutrientdensePortobello
mushroom.Lowerincarbohydratesandhigherinanti-inflammatorycompounds.
Serves1
Ingredients:
SvelteLLC©2016 38
Patties
1/2lb.grass-fedgroundbeefororganicgroundturkey
1egg
1clovegarlic,minced
Saltandpeppertotaste
Mushroom“bun”
2largePortobellomushrooms
1tbsp.extravirginoliveoil
1garlicclove,minced
Saltandpeppertotaste
Instructions:
• Inamixingbowl,placeyourground
meat,egg,garlic,saltandpepperandmixtogetherthoroughly.
• Form2pattiesandcookthemeitheronagrillorinasautépanwithjustabitof
coconutoroliveoil.Cookuntildone,about4minutesoneachside.
• Next,removeyourmushroomstemsandwashanddrythemushrooms.Coat
theminoliveoil,saltandpepperandplaceitonaheatedsautépanorgrill,
cookingalsoforabout5minutesoneachside,oruntilsoft.
• Placeyourpattiesontopofthemushrooms,makingtwoopenfaced“burgers.”
Addslicedtomatoandlettuceifyou’dlike,andserve.
DAY 6 EggsandSauerkrautRawsauerkrautisessential
formaintaininghealthylevels
ofgutflora,asitispackedfull
ofprobioticbacteria.
Includingrawsauerkrautin
yourdailydietcanmakea
hugedifferenceinlevelsof
gutinflammation,andmakea
hugedifferenceinyour
digestion.
Serves1
SvelteLLC©2016 39
Ingredients:
2eggs(pastureraisedifpossible,ororganic)
1/2cuprawsauerkraut
Handfulofmixedgreens
1/2avocado,sliced
1tbsp.coconutoil
Saltandpeppertotaste
Instructions:
• Heatyourcoconutoilinasautépanovermedium-highheat,andcookyoureggs
inwhicheverstyleyouprefer.Ifeggsarepastureraised,keeptheyolksjustabit
runnyforevenmorenutrientavailability.Seasonwithabitofsaltandpepper.
• Onceeggsarecooked,simplyservewithsauerkraut,greensandslicedavocado.
Simpleanddelicious!
BurritoBowlWhosaidaburritobowlneededtobeunhealthy?Thiseasyrecipeprovidesanti-
inflammatorypropertiesfromapplecidervinegar,immuneboostingbenefitsfrom
garlic,andhealthy,inflammation-coolingfatsfromoliveoil.Insteadofheadingto
yourlocalfastfoodjointorMexicanrestaurant,trytomakeyourownburritobowl
athome.
Serves1
Ingredients:
1garlicclove
1tbsp.oliveoil
1tsp.chilipowder
1tsp.applecidervinegar
Juicefrom1/2lemon
Pinchofsaltandpepper
1/2tsp.paprika
4-6oz.boneless,skinless
chickenbreast,diced
1/2cupquinoa,cooked
(optional)
1cupromainelettuceor
spinach,chopped
Salsa:
1/2tomato,diced
SvelteLLC©2016 40
1/4onion,diced
2tbsp.choppedcilantro
Squeezeoflemonjuice
Instructions:
• Tomakeyourchipotlesauce,firstblendtogetheryourgarlic,oliveoil,chili
powder,vinegar,lemonjuice,paprika,saltandpepperuntilsmooth(ideallyina
blender).Usethissaucetomarinateyourchickeninaziplockbagfora
minimumof30minutes.
• Whilechickenissetaside,mixtogetherallofyoursalsaingredientsinabowl.
• Cookthechickeninasautépanuntilthoroughlycookedthrough,about10
minutes.
• Servethebowlonabedoflettucewithchickenandsalsaontop.Addcooked
quinoaifdesired.
Mid-AfternoonSnackSlicedveggiesofyourchoicewith
hummusorpesto
StuffedAvocadowithTunaAvocadoscontainanimpressivelistof
anti-inflammatorynutrients,suchasvitaminsEandC,manganeseandawide
varietyofphytonutrients.Also,avocadosofferhearthealthyandsatiatingfatsthat
cankeepusfromcravingrefinedsugarandcarbohydrates,reallysettingusupfor
weightlosssuccess.
Serves1
Ingredients:
1avocado,halved
1-2tbsp.onion,choppedveryfinely
1canwildtuna
Saltandpeppertotaste
Instructions:
SvelteLLC©2016 41
• Scoopoutthefleshofeachavocadohalf,leavingathinlayerofavocadostillin
theskin.
• Inamixingbowl,combinetheavocado,onion,tunaandsaltandpepper.Adda
dashofcayennepepperifyouwantsomespice.
• Placeaheapingscoopofyourtunamixturebackineachavocadohalf,andserve.
DAY 7 PumpkinPieSmoothiePumpkinandotherwintersquashesareveryanti-inflammatory,andonecup
actuallyoffersawhopping340milligramsofomega3fattyacids.Thissmoothieisa
comfortingandsweettreat,whilestillprovidingalonglistofkeynutrients.
Serves1
Ingredients:
1/4cuppumpkinpuree(cannedisfine)
1/4cupnonfatplainGreekyogurt,or
substituteunsweetenedcoconutor
almondmilk
1servingproteinpowder(grassfed
whey,peaorhemparethebestoptions)
1/2banana
1tsp.pumpkinpiespice
Splashofvanillaextract
Iceandwaterasneededfordesired
consistency
Instructions:
• Blendandserve!
SalmonSaladItdoesn’treallygetmuchmoreanti-
inflammatorythansalmon,withan
impressivelyhighomega3fatty
acidcontent.Alongwithcooling
chronicinflammation,salmonalso
workstosupportbrainhealth,
improvemood,nottomention
offersaslewofcardiovascular
benefits.
SvelteLLC©2016 42
Serves1
Ingredients:
4-6oz.wildsalmon,cooked
3cupsmixedgreens
1/2cupzucchini,diced
1/2cupstrawberries,sliced
1tbsp.balsamicvinegar
1tbsp.oliveoil
Saltandpeppertotaste
Instructions:
• Sauteeyourzucchiniinaheatedpan
with1/2tbsp.ofoliveoil.Onceitis
soft,addyourcookedsalmonand
allowtoheat,addingabitofsaltand
pepper.
• Assembleyoursaladonabedof
greens,toppedwithsalmon,zucchini,
strawberries,oliveoilandvinegar.
Addmoresaltandpepper,ifneeded.
Mid-AfternoonSnack3Brazilnutsandapieceoffruit
SpicyChickenand“Fries”Thissatisfyingdinnerprovidesthe
tastinessofFrenchfriesinamuch
healthierversion,withcarrotsand
sweetpotatoes!Usehearthealthy
oliveoil,organicchickenbreastand
brightredtomatoeshighin
antioxidants,andyou’vegotyourself
asatisfyinganddeliciousmeal.
Serves1
Ingredients:
SvelteLLC©2016 43
Fries:
1largecarrot
1/2yamorsweetpotato
1/2tbsp.tacoseasoning
Saltandpeppertotaste
1/2-1tbsp.oliveoil
Chicken:
4-5oz.chickenbreast,cutintostrips
1/2tbsp.honey
1/2tbsp.tacoseasoning
Pinchofsalt
ketchup(optional)
Salsa:
2smalltomatoes,diced
1/2onion,diced
2tbsp.cilantro,diced
Juicefrom1/2lemon
1/2jalapeno,diced(optional)
Saltandpeppertotaste
Instructions:
• Preheatyourovento400degrees,andwhileit’sheatingcutyourcarrotand
sweetpotatointostrips.Combinethemwitholiveoil,tacoseasoningandabitof
salt,andplacethemonabakingsheet.Allowthemtocookintheovenuntil
crispy,about30minutes.Removeoncetoturn.
• Whileyourfriesarecooking,heatoliveoilinapanandaddyourchicken.Sauté
withthehoney,tacoseasoningandketchup(ifusing).Cookuntilchickenisfully
done.
• Prepareyoursalsabysimplychoppingallingredientsandmixingtogetherwith
lemonjuice.
• Arrangeallingredientsonaplate,andserve.
SvelteLLC©2016 44
DAY 8 BreakfastSaladSaladforbreakfast?
That’sright,and
there’snomore
nutritiousandanti-
inflammatorywayto
starttheday.Eggs
areacompleteand
satiatingprotein
source,andwhen
combinedwithan
arrayofnutrient
packedvegetables,
youarepreparing
yourselfforadayof
healthyeatingto
come.Serves1
Ingredients:
2cupsspinachormixedgreens
1/4redonion,thinlysliced
1/2tomato,diced
1-2eggs,poached
1tbsp.oliveoil
1tbsp.balsamicvinegar
1tbsp.freshlemonjuice
Saltandpeppertotaste
Instructions:
• First,cookyouregg.Ifpoaching,heatwaterinasmallpotovermediumhigh
heat,andaddatouchofvinegar.Onceboiling,crackyoureggintothewater,turn
heatoffcompletely,andallowtheeggtositinthewaterforabout4-5minutes.If
poachedisn’tyourfavorite,youcanalsoopttohardboilyouregg.
• Now,combineallofyoursaladingredientsinabowl,andtosswithoil,vinegar
andlemonjuice.Addpoachedegg(s)ontop,andenjoy.
SvelteLLC©2016 45
LeftoverGroundBeefChili+SideSaladServes1
**Seeday1forchili,youshouldhaveplentyofleftovers!
Saladingredients:
2cupsromainelettuce
1tomato
1greenonion
1/2cupraspberries
1tbsp.balsamicvinegar
1tbsp.oliveoil
Saltandpeppertotaste
Instructions:
• Assembleallsaladingredients,andtosswithoil,vinegar,saltandpepper.Serve
alongsideyourreheatedchilifromMonday,andenjoyaneasyandnutrient
denselunch!Leftoversareanexcellentwaytomaximizeyourtimeinthekitchen
andreapthebenefitsmorethanonce.
ChickenFajitasChicken(especiallyif
pastureraised)isa
leanandanti-
inflammatoryprotein
sourcethatcanbe
preparedinawide
varietyofways,
dependingonyour
personaltaste
preferences.Thistasty
recipeoffersspicyand
uniqueflavor
combinationsthatare
suretosatisfy.Try
uppingtheingredients
inthisrecipetoserve
morepeople,asit’sdefinitelyacrowdpleaser.
Serves1
SvelteLLC©2016 46
Ingredients:
4-6oz.boneless,skinlesschickenbreast,cutintostrips
1bellpepper,sliced
1/2onion,thinlysliced
1/2tbsp.oregano
1/2tbsp.cumin
1/2tbsp.chilipowder(moreorlessdependingonlevelofspiciness)
2garliccloves,minced
Juiceof1lemon
1tbsp.coconutoil
Romainelettuceforserving
1/4cupchoppedtomatoandafewslicesofavocadofortopping
Instructions:
• Inabowl,mixtogetheryourchicken,onion,pepper,garlic,allspicesandlemon
juice,combiningthoroughly.
• Heataskilletwithcoconutoilandcookeverythinguntilchickenisthoroughly
cookedandonionsaretender.
• Usinglettuceleavesinsteadoftortillas,placeyourchickenmixtureontopof
yourlettuce,andtopthatwithtomatoandavocado.Enjoy!
DAY 9 SausageandEggsWhodoesn’tloveajuicybreakfast
sausageinthemorning?Contrary
topopularbelief,anorganicand
nitratefreesausageoptioncan
actuallybeagreatadditiontoan
anti-inflammatorydiet.Trya
sausagemadefromorganic
chickenorgrassfedbeef,which
youcanfindatanylocalhealthfoodstoreorco-opthatsellsmeat.Apre-packaged
versionisApplegateOrganics.
Serves1
Ingredients:
1-2breakfastsausages
SvelteLLC©2016 47
1-2eggs(pastureraisedororganic,ifpossible)
1/2tbsp.coconutoil
1/2cuprawsauerkraut
Handfulofmixedgreens
Instructions:
• Ifsausagescomepre-cooked,simplyheatinaskillet.Or,cookuntildone,turning
occasionallyforapproximately10minutes(timedependsonsausage,checkfor
done-ness).
• Inthesameskilletoranother,heatyourcoconutoilandcookyouregg(s)toyour
liking,eitherscrambled,sunnysideuporovereasy.
• Servealltogetherwithsauerkrautandgreensontheside.
SpinachSaladSpinachisknownforitsexceptionallyhighandanti-inflammatoryphytonutrient
profile,nottomentionispackedfullofmagnesium,akeynutrientforstress
managementandrelaxation.Thisuniquesaladwillleaveyoufeelingbothrefreshed
andsatisfied.
Serves1
Ingredients:
2cupsspinach,washedandde-
stemmed(babyspinachworks,too)
1/2tomato,diced
1/4cucumber,diced
1/4yellowonion,finelysliced
1/2avocado,sliced
1-2tbsp.cilantroleaves
1-2hardboiledegg
1tbsp.oliveoil
Juicefrom1lemon
Saltandpeppertotaste
Instructions:
• Everyonehastheirownmethodofhardboilinganegg,butaneasyandeffective
wayissimplyaddingtheeggandwaterinasmallpotandbringingthewatertoa
boil.Oncethewaterisboiling,setatimerfor5minutes,andthenturnoffheat
andletyoureggsitincoldwaterforafewminutesbeforepeeling.
• Addallsaladingredientstoabowlwithyourchoppedegg,andtosstogether
withoil,lemonjuice,saltandpepper.
SvelteLLC©2016 48
Mid-AfternoonSnack1smallbananawith1tbsp.almondbutter
StuffedSweetPotatoThisisanutritiousdinner(orlunch)optionthatcanbepreparedaheadoftime,and
takenonthego.Sweetpotatoesprovide218%oftheRDAforvitaminA,andhave
beenwellstudiedforbothcoolingalready-existinginflammation,andpreventing
futureinflammation.Getcreativewiththisrecipeandexperimentwithyourfavorite
fillings.
Serves1
Ingredients:
1mediumsweetpotato
4-6oz.grassfedgroundbeef
1/2bellpepper,chopped
1/4tomato,diced
1/4onion,diced
1clovegarlic,minced
Bitofshreddedlettuceforgarnish
1tbsp.oliveoil
1/2groundcumin
1/2chilipowder
Saltandpeppertotaste
Instructions:
• First,you’llneedtobakeyoursweetpotato.Feelfreetobakemoreifyou’dlike
tosavethemforfutureuse.Preheatyourovento400degrees,andpokeholesin
yoursweetpotatowithafork.Washitthoroughly,andplaceitonabakingsheet.
Bakeuntiltotallysoft,anywherefrom40-60minutes.Removeandallowtocool.
• Whileyourpotatoisbaking,heattheoliveoilinaskilletandaddonionand
garlic,allowingtocookforafewminutes.Then,addalloverveggies,groundbeef
andspices.Cookalltogetheruntilmeatisdone,stirringfrequently.
• Cutyourpotatoinhalf,andmashdownaspaceinthemiddletoplaceyour
filling.Placeaheapingspoonfulofyourgroundbeeffillingineachhalf,andtop
withshreddedlettuce.
• Servewithhomemadesalsaorhotsauce,ifdesired!
SvelteLLC©2016 49
DAY 10 YogurtandFruitGoodqualityyogurt(notthekind
packedwithaddedsugars)isan
excellentwaytodecreasegut
inflammation,asitisanexcellent
sourceofprobiotics(goodbacteria).
OptforaGreek,plainoption,andadd
yourownflavors.Cinnamonaddsan
extrabloodsugarbalancingbenefit,
too.
Serves1
Ingredients:
1cupnonfat,plainGreekyogurt
1pieceofseasonalfruit,chopped
1tbsp.rawalmonds,chopped
1tbsp.groundflaxseeds
1tsp.,cinnamon
Pinchofrawhoney,ifneededforsweetness
Instructions:
• Simplymixallingredientsinabowlandenjoy!
BakedSalmonLunchBoxAsdiscussedbefore,salmon
isoneofthebestanti-
inflammatoryfoodsin
existence,andshouldbe
incorporatedasmuchas
possible(ifitiswildcaught,
farmedsalmonisadifferent
story).Thislunchisquick
andeasy,andthesidescanbe
replacedwithotherfruitsor
veggiesyouhaveonhand.
Serves1
SvelteLLC©2016 50
Ingredients:
Salmon:
14-6oz.wildsalmonfilet
1/2tbsp.coconutoil
1garlicclove,minced
1tbsp.gradeborcmaple
syrup(orreplacewith
honey)
Saltandpepper
Sides:
1kiwi,sliced
1/2apple,sliced
1carrot,sliced
1stalkcelery,sliced
1tbsp.rawalmondsorothernuts/seedsofyourchoice
Instructions:
• Preheatyourovento350degrees.Placeyoursalmononabakingsheetlined
withparchmentpaper,andtopwithmeltedcoconutoil,mincedgarlic,maple
syrup,andsaltandpepper.Rubthesalmonwithallingredients.
• Bakesalmonuntildone,anywherefrom15-30(ish)minutes,dependingonthe
thicknessofyourfilet.
• Whendone,allowtocool.Assemblesalmonalongwithallsidesinalunchboxor
Tupperware,andyou’resetforanutrientdenselunch!
Mid-AfternoonSnack1/2avocadosprinkledwithseasaltandpepper
QuickandEasyGreenCurrySure,somecurriescouldtakehourstoprepare,butnotthisone!Insteadofwaterin
thiscurryrecipe,tryreplacingitwithhomemadevegetableorbonebroth,whichis
oneofthemosthealingandanti-inflammatoryfoodsontheplanet.Thiscurryis
packedfullofantioxidantrichveggiesandturmeric,anincrediblypotentanti-
inflammatoryherb.
Serves:2(orsaveforleftovers)
Ingredients:
SvelteLLC©2016 51
1tbsp.coconutoil
1/2onion,chopped
3garliccloves,minced
1tbsp.cuminpowder
1/2tbsp.chilipowder
(moreorlessdepending
onspicinessdesired)
Pinchofsalt,ortotaste
1/2tsp.turmeric
1-16oz.cancrushed
tomatoes
8oz.chickenbreast,cut
intochunks
1/4cupwater(or
broth)
3cupsfreshorfrozen
greenbeans,trimmed
andhalved
Instructions:
• Inasmallbowl,combineallofyourspices,includingsalt.
• Inalargepot,heatyourcoconutoilandaddonion,stirringoccasionallyuntil
soft.Addgarlicforthelastcoupleofminutes.Onceonionsaresoft,addinyour
spicecomboandallowtocookwiththeonionsandgarlicforjustundera
minute,stirringconstantly.
• Addcannedtomatoes,waterorbroth,andchicken,bringingeverythingtoaboil.
Onceboiling,reducetoasimmerandallowtocook,covereduntilchickenis
done,about10minutes.
• Attheveryend,addinyourgreenbeans,allowingtocookforjustafewminutes.
Serve!
SvelteLLC©2016 52
Work Wake Up Lean Into Your Life Ok,soyouhavereadthroughyour10-DayWakeUpLeanprogramand
youarefeelingoverwhelmed…Don’tworry,youarenotaloneandI
havesomethingthatwilleaseyouranxiety.
TheAdjustedVersionoftheWakeUpLeanBlueprintisdesignedforthosewhohavethepassionanddrivetocompletetheWakeUpLean
Blueprintbutarehavingahardtimecommitting.
Withtheadjustedversion,youwillstillexperienceweightlossandthe
anti-inflammatorybenefitsofWakeUpLean(lessthanthecontinuous
10-DayBlueprint),butwithasmallercommitmentoverall.
Herearesomeguidelinesforan“AdjustedWakeUpLeanBlueprint.”
GothroughtheWakeUpLeanBlueprintandpick1mealfromeachday.Thiswillbeyouranchorfortheday….Onceyouhavepickedameal,itistimetodialinyournutritionfortherestofyourday.Todo
that,herearesomeguidelines.
1.BlendItIfYouAreInARushJ
SmoothiesareaPERFECTwaytothenutrientsthatyouneedwhenyou
areinarush.Makesureyouareaddingaproteinsourcelikeprotein
powder,nuts/nutbutters,seedsornon-fatplainGrreekyogurtaswell
asahandfulofgreens,likespinachorkale.Useaplainunsweetened
almondorcoconutmilkforarichersmoothie.
2.AlwaysWorkInSomeGreens&Protein!
Takecarewhenpreparing/orderingyoursalad.Alwaysaskorleave
thedressingontheside(askforavinegarinsteadofpremixed
dressings)andoptinforproteinsourcessuchasbakedorgrilledfish,
turkey,chickenorleanredmet.
SvelteLLC©2016 53
3.StickToSteamingGrillingorBaking.
OneoftheeasiestmealstomakeitwhatIliketocall“BakeItTillYou
MakeIt.”ItissosimpleandSOdelicious.
• Lineabakingsheetwithtinfoilandsprayorwipewithcoconutoil.
• Loadthebakingsheetwithasmanyvegiesasyoucan,leavingroomforapieceofproteinlikesalmonorchicken.
• Sprinkletheentiresheetwithanydryseasonyoulike• Bakefor20-25minutesdependingontheproteinsourceused.• #YUM
4.StayAwayFrom…
Fried/refried,processedandrefinedsugars.BellyBloatersdisguisedas
“healthyfoods,”include:Gluten-freecracks,cereals,“all-natural”chips
andsugarcoatedtrailmix.
5.AvoidTemptationsByPre-Planning
Ifyouknowyouareacandylover,avoidgoingtothecandystorewith
yourkids!Iknowitseemsobvious;howeverifyouwanttosetyourself
upforsuccess,thenyouneedtomakesureyouareincontrol!
Packsomehealthysnackstokeepyourselfincheck(seepage51for
somequickandeasysnacks).
ThebestpartabouttheAdjustedWakeUpLeanBlueprint,isthatyoucanmakethisalifestylethatfitsyourbusyschedule,notsimplya“program.”
Avoid Restaurant Disaster
SvelteLLC©2016 54
10-Day “Wake Up Lean” Blueprint:
SvelteLLC©2016 55
Thisisanoutlineofhowthenext10-daysshouldlookforyou.Keepin
mindthatyoucanalterwhich5-MinuteLeanBodyBurstworkoutsyou
performeachday.
Formaximumsuccess,makesurethatyouutilizeatleast2-3workoutsperday.Pleaserefertoyouroriginaldownloadpagetoaccessthe5-
MinuteLeanBodyBursts.Thereyouwillalsofindanaccountability
trackeraswellasamovementchecklist.
10-Day “Wake Up Lean” Blueprint: Assoonasyouwakeup…Drink6oz.coldwaterDrink6oz.blackcoffeeortea(nosweetenerormilk!)
• Ifyoudonotnormallyconsumecaffeinethendisregardthisstep
(Days1-3)MorningShot(Power,ReadytoRock,Booster)
QuickMorningBurn• Perform5MinuteLeanBodyBurstSvelteFlow&ArmsModules
o Theseworkoutscanbefoundonyouroriginaldownloadpage
Breakfast:(RightAfterYourMorningBurn)
(Days1-3)MidMorningSnack:(2HoursAfterBreakfast)
Lunch:(Between11am&1pm)
SvelteLLC©2016 56
(Days4-10)MidAfternoonSnack:(2HoursAfterLunch)
QuickAfternoonBurn
• Perform5MinuteLeanBodyBurstCore&LegsModuleso Theseworkoutcanbefoundonyouroriginaldownloadpage
(Days1-3)EveningShot(Power,ReadytoRock,Booster)Dinner:(Between530pm&630pm)
QuickEveningTightenUp• Perform5MinuteLeanBodyBurstHIITModule
o Thisworkoutcanbefoundonyouroriginaldownloadpage.
**Rememberthisisatemplateforyoutofollow.Feelfreetointegrateyournormalexerciseroutineintoyou
10-DayWakeUpLeanBlueprint.However,alwaysstartthemorningwithatleastone5-MinuteLean
BodyBurst!**
SvelteLLC©2016 57
10 Days DONE… Now What? OkYOUMADEIT!
Ijustwanttosaycongratsontakingactionandreallytakingyour
destinyintoyourownhands.IamreallyPROUDandexcitedthatyou
areapartoftheWULRockStarClub(WULRSC).
Sowhat’snext?HowareyougoingtogetleanerandSTAYlean?You
haveafewoptions…
1.Youcancontinueonwiththe21-DayPhase2LeanBellyProgram
(Emailmefordetailsifyouarenotalreadyapartofthisphase)
2.Youcanrepeatthe10-DayWULprogram,leaving2-4daysIn
betweenuses.This“break”isawaytogettoknowyourbodyandsee
howyoucaneventuallymakeWULalifestyleandnota“program.”
3.YoucanintegratebitsandpiecesontheWULprogramintoyour
normalroutine.Tryonemealadayfromtheprogramandadjustas
needed
4.Youcancontactmeforprivate1on1orgroupcoachingtopushyourresultsoffthecharts…interested?Emailmedirectlyat
SvelteLLC©2016 58
Wake Up Lean Insider Tip: Takeashowerafteryour“QuickEveningTightenUp”
Showerasusual;howeverendyourshowerwith20-30secondsofCOLDwater.
Thiscoldexposurehasaninfluenceonyourbody’sfatcellactivation.
Thereare2differentkindsoffats:
BrownfatandWhitefat.
WhiteFatbuildsupwhenweconsumemorecaloriesthanweexpend.
Thisleadstostorageorwhitefat(BADFAT)aroundoutwaist,hips,
thighsandbellyL.
AccordingtoaStudydoneby
JoslinDiabetesCenter,aHarvard
MedicalSchoolaffiliate,“Brownfatisthegoodfat,whichgeneratesheattokeepourbodieswarm,andisactivatedwhenexposedtoextremecold.”
EndyoureachnightofyourWakeUpLeanBlueprintwithacoldshower
toactivateyourbody’sfatburningfurnace!
SvelteLLC©2016 59
Keys To Your 10-Day Wake Up Lean Blueprint:
• Drink6-8,8oz.glassesofwaterthroughouttheday.
• Gotobedbefore11pm.
• Turnoffyourcellphoneandcomputeratleast30minutesbeforebed.
• Stayconsistentwithyourplanandapositivemindset!
• Neverquit!Youcandothis…Iknowyoucan!!
• AskQuestions!IamheretohelpyouthroughthisprocessJ.
SvelteLLC©2016 60
BONUS: 20 Fat-Burning Snacks
1.1oz.almonds,walnutsorothernuts(about1smallhandful)
2.Fruitsalador1pieceoffruit(seasonalandorganic,ifpossible)
3.Smokedsalmon
4.Grassfedororganicbeeforsalmonjerky
5.Nitratefreedeliturkeybreastrolledupwithasliceofavocado
6.Kaleorsweetpotatochips
7.1/2-1canwildsalmonortunawithchoppedtomato
8.1plain,non-fatyogurtwithabitofchoppedfruitand1tbsp.ofhoney
9.Smoothiewithhemp,peaorwheyproteinpowder,fruitand1handful
spinach
10.Choppedveggieswithpestoorhummus
11.Seaweedsnacks
12.Roastedpumpkinseeds
13.Choppedapplewith1tbsp.ofalmondbutter
14.Larabars
15.1oz.rawcheese
16.1/2sweetpotatowith1tbsp.grassfedbutterorcoconutoil
17.Slicedcucumberwith2tbsp.guacamole
18.1oz.darkchocolate(70%orhigher)
SvelteLLC©2016 61
19.1cupmixedberrieswith2tbsp.ofplainnon-fatGreekyogurt,add1
tbsp.ofhoneyifdesired
20.Classicant-on-a-log:celerysliceswithorganicpeanutoralmond
butter,toppedwithraisins.
SvelteLLC©2016 62
Frequently Asked Questions
Q.IamaVegan/Vegetarian…
Notaproblem!Ihaveputtogetheravegan/vegetarianguideonyour
maindownloadpage.
Q.The“Shots”AreWayToSpicy,CanIAdjusttheIngredients?
Yes,youcancuttheingredientsinhalfinordertostomachthespice.
Cutdownsmallamountsandseewhatagreeswithyouthebest.
Q.IAmHavingGas/AmFeelingBloated,IsThisNormal?
Yes,inthefirstcoupleofdays(withinthedetoxperiod),digestiveside
effectsincludebloating,cramping,andflatulence.Thedegreeofgas,
bloatingandcrampingyouundergoduringadetoxcleansedependson
theoverallconditionofyourcolonandhowyouatepriortoengagingin
thedetoxdiet.Todecreasesymptoms,tryconsuminggingerroot(teaor
capsule).
Q.WillMyFaceBreakOutDuringDetoxing?
Youmaynoticeincreaseinbreakoutsduringthebeginningperiodsof
thedetoxparticularlyifyouarenothavingregularbowelmovements.
Theskinisthebody’slargestorganandoneofmostprominentavenues
thatthebodywillusetogetridofwasteproducts,especiallyifthey’re
notleavingfastenoughthroughthecolonorthekidneys(i.e.
constipation).Thesesymptomswillsubsideasyourbodyreleases
toxins,usuallywithin2-3days.
Q.IAmOnDay3AndIFeelABitLethargic,WhatShouldIDo?
Dependingonyournormaldiet,feelinglethargicwithinthedetox
periodisnormal.Thisisyourbodyadjustingtoacleanerandless
processeddiet.Youwillfeeltheseeffectsevenmoreifyouwere
SvelteLLC©2016 63
consuminglargeamountofsugarandorprocessedfoodspriortothe
WULprogram.
Q.HowMuchWaterShouldIBeDrinking?
Pleasetryanddrinkaminimumof6to8–8oz.glassesofwateradayto
ensurethatyouarehydrated.Dependingonyouractivitylevelandheat
exposure,thismayvary.
Q.Ican’tfindMoringaPowder,whatcanIsubstituteitwith?Moringapowderisnottypicallyhardtofind,howeverspirulinacanbe
usedinstead.
Q.CanIDoMoreThanJust2LeanBodyBurstsPerDay?
YES!Themoreyoucandothefasteryourresultswillbe☺Youcan
stackall5workoutstogetheroryoucanspacethemouthoweveryou
wish.
Q.IAlreadyHaveAWorkoutProgramHowCanIIntegrateTheLeanBodyBursts?
Tryanddoaleast1LeanBodyBurstWorkoutaday.Iloveusethemas
awarmuporaworkout“afterburner.”
Q.ICannotJumpOrHoldUpMyOwnWeight…DoYouHavedifferentExercisesICanDo?YESofcourseJSeethe“exercisemodification”PDFinyourLeanBodyBurstdownloadarea.
Q.IDidn’tCompleteTheProgram,CanIStartOver?Youarehumanright???
TheimportantthingisthatyougetbacktoitJTheWULprogramismosteffectivewhenusedfor10-consecutivedays,howeverevenifyou
SvelteLLC©2016 64
justimplementsomeoftheserecipesintoyourlife…youWILLseeand
feeladifference.
Questions?Shootoveranemail!
InterestedinExclusive1on1Coaching?Emailmeat:
