Rules
Eat 70 percent or more water based natural foods.
Eat 30 percent or less packaged foods.
No eating after 12 hours from waking up.
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Keep in Mind
No regrets.
Three bites of desserts should suffice.
Eat 2/3 of food in the first nine hours of the day.
Eat Slower.  Chew More.
No more than two eggs per day.
Forgive Yourself.  Love Yourself.

Guidelines
Am I going to regret eating/doing this?
If it doesn’t taste good, three bites maximum.
If it tastes divine, three bites maximum.

Water
Drink half of your weight in ounces every day.
Add flavor such as lemon/lime, raw cranberry juice or cucumbers.
 
Supplements
Know the source of Vitamins.
General Health Vitamins.
Customized Vitamins based on individual body need.
Digestive enzymes.
Double Check body needs for Vitamin D, A and K2.

Stretch
Stretch in bed. Neck, Legs, Back, and Hands.
 
Breathing
Breath in < - > tummy should inflate out ;  breath out <-> tummy should deflate in.
Active one minute breathing prior to each meal or snack.
Active breathing for body detoxification.
 
Sleep
Sleep a minimum of eight hours a night. Consistently.
Utilize sleep music.
Utilize guided meditation/music for sleep.
No electronics three hours prior to sleep.
Routines are important. (Hot Bath, Read a Book, etc.)
Essential Oils (Lavender).
Active 4-7-8 (breath in, hold, breath out) breathing prior to sleep.
 
Exercise
Use step monitoring device— measure steps on a daily basis
Cardio— three to five days per week.
Weight training— two days per week.
 
Food Tracking Tools
Weight Watchers App
MyFitnessPal App
FatSecret App

Affirmations
I’m open to all the health the universe has for me.
I am receiving.  I am receiving now.
I am receiving all the health the universe has for me.
 
Vitality is my divine right.
 
I am a confident, disciplined person and will achieve anything I want.
 
Eating fresh, wholesome foods makes me look and feel great.
 
I love my life and every day of it is a blessing.
 
I have a charmed life and I have abundance of all things necessary to be happy and healthy.
 
Bathroom
Consistent time to poop everyday.
Observe urine color.
Observe stool texture.
 
Flossing
Can be done during the day at any opportunity, such as while driving.

Menu Options
Pre-Breakfast options:
(At wake up)
1 Cup of hot water with lime/lemon.
 
Breakfast options:
(Within 30 minutes of wake up)

1. Eggs

• 2 eggs any style
• 1 tsp oil
• 1-2 serving of veg.

 
     2.  Green Smoothie

• One to two servings of fruit or frozen fruit.
• One to two servings of vegetables.
• Protein Powder.
• Almond milk, yogurt, or water.
• Kale or Spinach.
• Saffron.
• Bee Pollen.
• Chia Seeds.
• Flaxseed Oil.

 
     3.  Lentils

• Recipe: Soak for 24 hours.  Stir fry onions first.  Add one cup of lentils to three cups of broth or water.  Boil until ready to eat.

• Hot Cereal covered with Honey or Fruit.

 
Mid-Morning Snack options:
(2-3 hours after breakfast)

1. Ten RAW (not roasted) Nuts with one fruit serving.
2. Cottage Cheese with fruits.
3. 0.5 oz. of Pumpkin Seeds.
4. 1 oz. of any RAW Nuts (Almonds, Walnuts, etc.)
5. 5-6 Macadamia Nuts.
6. Yogurt with cucumbers.
7. Greek Yogurt with Fruit.
8. Two tablespoons of nut butter with celery.

 
Lunch options:
(2-3 hours after Mid-Morning Snack)

1. Protein with Salad and/or Vegetables or Soup:

       a.  Pamper yourself with dressings or sauces.
       b.  Treat yourself to ½ cup of rice/quinoa grain.
 
Afternoon Snack options:
(2-3 hours after Lunch)

1. Greek Yogurt with Veggies (Cucumber, Spinach, etc.).
2.  One cup of Edamame.
3. Green Smoothie.
4. Two Hard Boiled Eggs (Can not have if breakfast was eggs).
5. Cottage Cheese with Nuts.
6. Up to 12-Tortilla Chips and Salsa (Not the best option, doesn’t hold you over).

 
Dinner options:
(2-3 hours after Afternoon Snack)

1. Protein with Salad and/or Vegetables or Soup:

       a.  Pamper yourself with dressings or sauces.
       b.  Treat yourself to ½ cup of rice/quinoa grain.
 
After Dinner Option:
(If necessary- Not preferred)

1. One Serving of Fruit or Endless Servings of Vegetables.