Phase One
Diet:
For the start of this diet, all you need is a blender and the recipes found here. Everything you eat this week will be blended. Blending allows you to easily integrate healthy ingredients (fiber, protein, fruits etc) into a recipe while also being cost-effective. Blending is quick and simple for those of you who don't cook or are always on the go.
Here is what you have to do:
How easy is that?
Exercise:
Starting this exercise plan is as simple as putting one foot in front of the other. In phase 1, all you need to do is walk 10,000 steps a day. You can purchase an inexpensive pedometer to wear that will count the steps for you.
Tips:
Are you wondering if blending is the same as juicing? Or doing a shake diet? Not at all. Blending involves using all fresh ingredients and conserves all of their nutritional value. Unlike a shake diet that may involve a powder, with blending you are seeing exactly what you are eating. As for juicing, a lot of the nutrients are lost in the pulp, which is typically thrown away.
If you own a smart phone, there’s no need to buy an extra pedometer to keep track of your 10,000 steps a day. Just download one of the many free apps that exist; some of them even tell you how many calories you’ve burned based on your personal body specifications.
When you are making a blended soup, it’s important you don’t just throw everything in at once and hit start. You always want to put the water in first and then add in the ingredients from most dense to least dense. Depending on your blender type and whether you want a thick or thin soup, blending time can vary.
Some blended recipes already include a good amount of dietary fiber (hummus and most bean dips) but others, just by nature of their ingredients, do not (spinach dip). For those, try adding psyllium fiber powder to any recipes lacking a protein – this will keep you eating healthy and curb your appetite. You can find psyllium fiber powder at most drug stores or pharmacies.
Dr. Jen’s Tip: Sitting for too long can contribute to problematic veins, so get moving to reduce your risks. Make sure you get up from sitting and take a short walk every 30 minutes for healthier legs.
For the start of this diet, all you need is a blender and the recipes found here. Everything you eat this week will be blended. Blending allows you to easily integrate healthy ingredients (fiber, protein, fruits etc) into a recipe while also being cost-effective. Blending is quick and simple for those of you who don't cook or are always on the go.
Here is what you have to do:
- Pick ONE blended recipe. That means either a smoothie OR a soup OR a dip counts as a whole meal.
- You are allowed 5 meals a day. Spacing them out will ensure that you are never hungry.
How easy is that?
Exercise:
Starting this exercise plan is as simple as putting one foot in front of the other. In phase 1, all you need to do is walk 10,000 steps a day. You can purchase an inexpensive pedometer to wear that will count the steps for you.
Tips:
Are you wondering if blending is the same as juicing? Or doing a shake diet? Not at all. Blending involves using all fresh ingredients and conserves all of their nutritional value. Unlike a shake diet that may involve a powder, with blending you are seeing exactly what you are eating. As for juicing, a lot of the nutrients are lost in the pulp, which is typically thrown away.
If you own a smart phone, there’s no need to buy an extra pedometer to keep track of your 10,000 steps a day. Just download one of the many free apps that exist; some of them even tell you how many calories you’ve burned based on your personal body specifications.
When you are making a blended soup, it’s important you don’t just throw everything in at once and hit start. You always want to put the water in first and then add in the ingredients from most dense to least dense. Depending on your blender type and whether you want a thick or thin soup, blending time can vary.
Some blended recipes already include a good amount of dietary fiber (hummus and most bean dips) but others, just by nature of their ingredients, do not (spinach dip). For those, try adding psyllium fiber powder to any recipes lacking a protein – this will keep you eating healthy and curb your appetite. You can find psyllium fiber powder at most drug stores or pharmacies.
Dr. Jen’s Tip: Sitting for too long can contribute to problematic veins, so get moving to reduce your risks. Make sure you get up from sitting and take a short walk every 30 minutes for healthier legs.
Phase Two
Food:
After a week of blending all of your meals, you will now be adding a solid meal for dinner every day. Here is what you have to do: Pick ONE blended recipe for 4 meals a day. That means either a smoothie OR a soup OR a dip counts as a whole meal for 4 meals a day. For the 5th meal, pick one of the dinner recipes supplied here. Please note, many of the recipes are for 2 servings. So make sure you only have 1 serving for each dinner.
Exercise:
In Phase 2, you will still walk 10,000 steps a day. Now, you will also incorporate 5 minutes of easy resistance training exercises three times a week. You can pick one of the 3 exercise circuits supplies here to do each time. These exercises target specific areas of your body that are especially visible during swimsuit season. All of these exercises can be done at home, any time of day, with standard exercising equipment (a mat, dumb bells, exercise ball).
Tips:
SKIN SURVIVAL - Need a soothing & fresh way to beautify your skin this summer? Stay cool by applying cucumber juice or thin cucumber slices to your skin. It's a natural skin smoother & astringent. Remember: if it's not pure enough to eat, don't use it on your face!
After a week of blending all of your meals, you will now be adding a solid meal for dinner every day. Here is what you have to do: Pick ONE blended recipe for 4 meals a day. That means either a smoothie OR a soup OR a dip counts as a whole meal for 4 meals a day. For the 5th meal, pick one of the dinner recipes supplied here. Please note, many of the recipes are for 2 servings. So make sure you only have 1 serving for each dinner.
Exercise:
In Phase 2, you will still walk 10,000 steps a day. Now, you will also incorporate 5 minutes of easy resistance training exercises three times a week. You can pick one of the 3 exercise circuits supplies here to do each time. These exercises target specific areas of your body that are especially visible during swimsuit season. All of these exercises can be done at home, any time of day, with standard exercising equipment (a mat, dumb bells, exercise ball).
Tips:
SKIN SURVIVAL - Need a soothing & fresh way to beautify your skin this summer? Stay cool by applying cucumber juice or thin cucumber slices to your skin. It's a natural skin smoother & astringent. Remember: if it's not pure enough to eat, don't use it on your face!
Everything here was copied straight from the website.