FLAT BELLY SOLUTIONS

  FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM 1 Copyright,  Legal  Notice  and  Disclaimer:     This  publication  is  protected  under ...
Author: Anna Cross
4 downloads 2 Views 2MB Size
  FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

1

Copyright,  Legal  Notice  and  Disclaimer:     This  publication  is  protected  under  the  US  Copyright  Act  of  1976   and  all  rights  are  reserved.    You  are  not  allowed  to  copy  or  republish   any  portion  of  this  eBook  or  to  give  or  re-­‐sell  this  report    to  another   party  without  explicit  permission  from  the  copyright  holder.  If  you   did  not  buy  this  e-­‐book  or  did  not  receive  it  from  Rachel  Ngom,  then   you  have  received  a  pirated  copy  –  please  email  the  author:   [email protected]     This  publication  is  based  on  personal  experience  of  the  author  and   the  author  assumes  no  responsibility  for  errors  or  omissions  or   injury  incurred  by  the  user.  Use  this  information  as  you  see  fit,  and   at  your  own  risk.       This  is  not  intended  to  replace  medical  or  other  professional  advice.    

Copyright  ©  2013  Rachel  Ngom  Fitness,  LLC.     All  rights  reserved  worldwide.      

 

FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

2

A  Letter  from  the  Author     Thank  you  for  getting  my  FREE  Flat  Belly  Solutions  eBook!  Take   these  next  seven  days  seriously,  give  it  your  all,  and  you’ll  be  on   your  way  to  having  a  flatter  belly!       Remember  that  you  will  face  plenty  of  challenges  while  participating   in  this  7-­‐Day  Diet.    You  will  need  to  push  yourself  but  not  make   yourself  crazy.    Do  the  best  you  can,  and  if  you  falter  get  right  back   on  track.  

Take  it  One  Day  At  A  Time!!  

  FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

3

Some  things  you  may  experience   from  detoxing:   • Headaches   • Fatigue   • Bloating  &  Gas  (this  will  subside  as  you  start  to  eat   cleaner)   • Lethargy  (in  the  first  few  days)   • Muscle  aches  and  pains  

  FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

4

A  BIG  ENOUGH  WHY!

 

You  need  a  big  enough  WHY  to  be  successful  for  these  next  7   days.    So  use  this  space  to  write  down  five  reasons  why  you   are  committing  to  Flat  Belly  Solutions.  What  habits  do  you   need  to  change?  How  would  this  help  you  change  your  life?    

  FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

5

Diet  Guide   This  is  a  guide  of  what  you  should  eat  for  the  next  7  days.   Please  don’t  be  super  strict  with  yourself.  You  do  not  have  to   be  perfect  and  measure  everything  out.  The  goal  for  the  next   7  days  is  to  focus  on  paying  attention  to  your  body,  listen  to   your  hunger,  and  stop  when  you’re  full.  Eat  without   distractions  (NO  TV  or  smart  phone!).  Sit  down  to  your  meal   and  really  pay  attention  to  how  your  body  is  feeling.  Eat  until   you  are  80%  full.  If  that  means  that  you  don’t  finish  what  is   on  your  plate  that  is  ok!  Hopefully  by  taking  the  suggested   meal  plan  here  you  will  learn  a  little  bit  more  about  how   certain  foods  make  you  feel  and  you’ll  be  inspired  to   incorporate  more  of  these  foods  into  your  daily  diet.  This  is   NOT  a  starvation  plan.  If  you  are  hungry,  by  all  means,  eat!    If   you  aren’t  hungry  for  a  snack,  feel  free  to  skip  it.    The  next   page  includes  foods  to  limit—because  they  cause  bloating,   gas  and  digestive  issues  in  many  people.  By  limiting  these   foods  you  should  feel  better!         FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

6

 

FOODS  TO  LIMIT     (Ok  in  moderation)   • Dairy  Products   • Caffeinated  Beverages  or  Supplements  containing  caffeine     • Refined  Sugars:  dextrose,  maltose,  sucralose,  white  sugar,   HFCS   • Condiments  sweetened  with  HFCS  or  sugar     • Fruit  Juice   • Artificial  Sweeteners  of  any  kind:  Gum,  Diet  Soda  or  drinks,  etc.  

 

FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

7

Simple  Quick  Eats  &  Snack  Ideas     Breakfast   • Toasted  whole  grain  bread  with  1  tbsp.  almond  butter   • ½  cup  oatmeal  with  ¼  cup  nuts   • Leftover  grain  (quinoa,  millet,  brown  rice)  with  2  tbsp.  nuts  and  ½   cup  berries   • Fruit  bowl  with  2tbs  nuts  (almonds,  walnuts,  macadamia  nuts,   sunflower  seeds,  etc.)   • 2  eggs  scrambled  with  2  slices  whole  grain  bread     Lunch   • Any  kind  of  organic  soup  –  Amy’s  brand  is  best,  look  for  low   sodium   • Huge  salad  of  veggies,  2  tbsp.  nuts  or  seeds  or  ½  an  avocado  and   top  with  tempeh  or  veggie  burger   • Corn  or  Brown  Rice  Tortilla  with  ½  cup  black  beans,  lettuce  &  salsa   • Sandwich  using  whole  grain  bread  with  avocado,  lettuce,  tomato,  &   onion  (load  up  on  those  veggies!)   • Smoothie  with  low  sugar  protein  powder  (Sunwarrior  brand  is   recommended),  ½  cup  frozen  berries,  1  tbsp.  almonds  or  flax  seed   and  stevia     FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

8

Snacks   • Sliced  apple  with  1  tbsp.  nut  butter   • Fruit  salad-­‐  1  cup   • Handful  of  nuts  or  seeds   • Guacamole  &  salsa  with  1  ounce  baked  blue  corn  chips  (1/3  cup   guacamole)   • Hummus  with  cucumbers,  carrots  or  rice  crackers  (1/4  cup   hummus)   • Trail  mix  –  unsweetened  &  raw,  ¼  cup   • Organic  edamame  with  sea  salt     Dinner   • Stir  fried  veggies  with  tempeh  over  ½  cup  quinoa  or  brown  rice   • Huge  salad  (see  lunch  options)   • Baked  sweet  potato  with  veggies  on  top,  drizzle  with  1  tsp.  flax  oil   and  nutritional  yeast   • ½  cup  brown  rice  &  ½  cup  beans  with  veggies   • Roasted  root  vegetables  with  1  serving  quinoa  or  millet   • **Shakeology  can  be  used  for  any  of  the  5  meals.    

 

FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

9

  FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

10

Sample  7-­‐Day  Guide   Day  1   Breakfast:  ½  cup  oatmeal  with  ¼  cup  nuts  (almonds,  walnuts,   cashews,  pecans)   Snack:  Fruit  salad-­‐  1  cup   Lunch:  Huge  salad  of  veggies,  ½  an  avocado,  top  with  tempeh  or   veggie  burger   Snack:  Shakeology  with  1  cup  almond  milk     Dinner:  Stir  fried  veggies  with  1  serving  tempeh  over  ½  cup  quinoa   or  brown  rice    

  FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

11

Day  2   Breakfast:  Toasted  whole  grain  bread  with  2  eggs,  scrambled   Snack:  Shakeology  with  1  cup  almond  milk     Lunch:  Corn  or  brown  rice  tortilla  with  ½  cup  black  beans,  lettuce  &   salsa   Snack:  ¼  cup  hummus  with  cucumbers  and  carrots     Dinner:  Baked  sweet  potato  with  veggies  on  top,  drizzle  with  1  tsp.   flax  oil  and  nutritional  yeast  

 

  FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

12

Day  3   Breakfast:  Leftover  grain  (quinoa,  millet,  brown  rice)  with  2  tbsp.   nuts  and  ½  cup  berries   Snack:  Fruit  salad-­‐  1  cup   Lunch:  Shakeology  with  1  cup  almond  milk  and  ½  cup  fruit   Snack:  Handful  of  nuts  or  seeds   Dinner:  Roasted  root  vegetables  with  1  serving  quinoa  or  millet  

  FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

13

Day  4   Breakfast:  2  eggs  scrambled  with  2  slices  whole  grain  toast  (Ezekiel   brand  is  best)  and  a  piece  of  fruit   Snack:  Trail  mix  –  unsweetened  &  raw,  ¼  cup   Lunch:  Shakeology  with  1  cup  almond  milk  and  ½  cup  berries   Snack:  Organic  edamame  with  sea  salt   Dinner:  Steamed  broccoli  with  Amy’s  organic  lentil  soup      

      FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

14

Day  5   Breakfast:  ½  cup  oatmeal  with  2  tbsp.  almond  butter  and  1  banana   Snack:  Carrots  with  hummus   Lunch:  Large  salad  (whatever  veggies  you  want!)  with  ½  avocado   and  2  tbsp.  organic  dressing   Snack:  ¼  cup  walnuts   Dinner:  Shakeology  with  almond  milk  and  ½  cup  fruit  

  FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

15

Day  6   Breakfast:  2  slices  whole  grain  toast  with  2  tbsp.  almond  butter  and   1  pear   Snack:  1  apple  and  10  almonds   Lunch:  ½  cup  pinto  beans,  ½  cup  cooked  brown  rice,  2  tbsp.  salsa,   ¼  avocado,  tsp.  cumin,  ¼  tsp.  salt,  1/8  tsp.  chili  flakes   Snack:  Shakeology  with  almond  milk     Dinner:  Stir  fried  vegetables  with  ½  tbsp.  coconut  oil,  2  eggs   scrambled      

  FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

16

Day  7   Breakfast:  1  tomato,  2  cups  spinach,  2  eggs  scrambled  in  1  tsp.   coconut  oil   Snack:  Celery  and  1  tbsp.  organic  peanut  butter   Lunch:  Huge  salad  with  ½  cup  black  beans,  ½  avocado  and  2  tbsp.   organic  salad  dressing   Snack:  Shakeology  with  1  cup  almond  milk   Dinner:  Roasted  vegetables  and  a  baked  sweet  potato    

  FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

17

7-­‐Day  Guide—Print  This  Out!   Day  1  

Lunch:  Shakeology  with  1  cup  almond  milk  and  ½  cup  

Breakfast:  ½  oatmeal  with  almond  milk  and  ¼  

berries  

cup  nuts  

Snack:  Organic  edamame  with  sea  salt  

Snack:  Fruit  salad-­‐  1  cup  

Dinner:  Steamed  broccoli  with  Amy’s  organic  lentil  soup  

Lunch:  Huge  salad  of  veggies,  2  tbsp.  nuts  or  

Day  5  

seeds,  top  with  tempeh  or  veggie  burger  

Breakfast:  ½  cup  oatmeal  with  2  tbsp.  almond  butter  

Snack:  Shakeology  with  1  cup  almond  milk    

and  1  banana  

Dinner:  Stir  fried  veggies  with  1  serving  tempeh  

Snack:  Carrots  with  ¼  cup  hummus  

over  ½  cup  quinoa  or  brown  rice  

Lunch:  Large  salad  (whatever  veggies  you  want!)  with  

Day  2  

½  avocado  and  2  tbsp.  organic  dressing  

Breakfast:  Toasted  whole  grain  bread  with  1  

Snack:  ¼  cup  walnuts  

tbsp.  almond  butter  

Dinner:  Shakeology  with  almond  milk  and  ½  cup  fruit  

Snack:  Shakeology  with  1  cup  almond  milk    

Day  6  

Lunch:  Corn  or  brown  rice  tortilla  with  ½  cup  

Breakfast:  2  slices  whole  grain  toast  with  2  tbsp.  

black  beans,  lettuce  &  salsa  

almond  butter  and  1  pear  

Snack:  ¼  cup  hummus  with  cucumbers  and  

Snack:  1  apple  and  10  almonds  

carrots    

Lunch:  ½  cup  pinto  beans,  ½  cup  cooked  brown  rice,  2  

Dinner:  Baked  sweet  potato  with  veggies  on  top,  

tbsp.  salsa,  ¼  avocado,  tsp.  cumin,  ¼  tsp.  salt,  1/8  tsp.  

drizzle  with  1  tsp.  flax  oil  and  nutritional  yeast  

chili  flakes  

Day  3  

Snack:  Shakeology  with  almond  milk    

Breakfast:  Leftover  grain  (quinoa,  millet,  brown  

Dinner:  Stir  fried  vegetables  with  ½  tbsp.  coconut  oil,  1  

rice)  with  2  tbsp.  nuts  and  ½  cup  berries  

egg  and  4  egg  whites  

Snack:  Fruit  salad-­‐  1  cup  

Day  7  

Lunch:  Shakeology  with  1  cup  almond  milk  and  ½   Breakfast:  1  tomato,  2  cups  spinach,  1  egg  and  4  egg   cup  fruit  

whites  sautéed  in  1  tsp.  coconut  oil  

Snack:  Handful  of  nuts  or  seeds  

Snack:  Celery  and  1  tbsp.  organic  peanut  butter  

Dinner:  Roasted  root  vegetables  with  1  serving  

Lunch:  Huge  salad  with  ½  cup  black  beans,  ½  avocado  

quinoa  or  millet  

and  2  tbsp.  organic  salad  dressing   Day  4  

Snack:  Shakeology  with  1  cup  almond  milk  

Breakfast:  2  eggs  scrambled  with  2  slices  whole  

Dinner:  Roasted  vegetables  and  a  baked  sweet  potato  

grain  toast  (Ezekiel  brand  is  best)  and  a  piece  of   fruit   Snack:  Trail  mix  –  unsweetened  &  raw,  ¼  cup  

FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

18

Flat  Belly  Essentials:     Your  Shopping  Guide    

**Always  purchase  organic  produce  when  possible     **Check  your  meal  planner—meals  can  be  repeated  therefore  you   do  not  need  to  purchase  all  the  ingredients!    Make  a  plan  so  you   know  exactly  what  you  need  at  the  store.       PROTEINS   •Edamame  (organic  only)   •Beans—black,  kidney,  chickpea,  pinto,  etc.     •Red,  green  or  brown  lentils,  dried   •Tempeh     •Nuts:  Almonds,  walnuts,  cashews,  macadamia  and  pecans   •Seeds  -­‐  Flax  Seed  (buy  whole  and  grind  at  home),  Chia  Seed   •Nut  or  seed  butters  -­‐  Almond,  peanut  butter,  (all  unsweetened  and   organic  when  possible)         FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

19

BEVERAGES   •Almond,  Rice,  Hemp  or  Oat  Milk  (Unsweetened)   •Teas       GRAINS/BREADS/CRACKERS   •Brown  rice     •Millet   •Quinoa   •Corn  tortillas  –  Sprouted  (no  white  flour  or  wheat)   •Baked  Blue  Corn  Chips  (organic)   •Gluten  free  or  whole  Grain  bread  (Ezekiel  brand  is  best)     •Gluten  free  or  whole  grain  breads  or  tortillas     HEALTHY  OILS   •Extra  Virgin  Olive  Oil  –  unfiltered,  first  cold-­‐press,  organic   •Coconut  Oil  –  Extra  Virgin,  RAW,  Unprocessed   •Flax  Oil  (use  in  salad  only,  do  not  heat)     PRODUCE     •Fruit:  berries,  all  kinds,  cherries,  peaches,  nectarines,  apples,     pears,  frozen  berries  for  smoothies  (always  buy  organic  &  seasonal   when  possible)   •Avocados   FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

20

•Artichokes   •Sprouts   •Sweet  Veggies  –  sweet  potatoes,  parsnips,  beets,  or  squash  (acorn,   butternut,  spaghetti)   •Greens  –  Swiss  chard,  kale,  arugula,  spinach,  bok  choy,  collards   •Cruciferous-­‐  brussel  sprouts,  cauliflower,  broccoli,  cabbage   •Carrots  –  buy  with  stem  attached  if  available  (organic  only)   •Celery     •Cucumbers   •Green  Beans   •Eggplant   •Organic  salad  bags     •Red  &  Yellow  Onions   •Garlic   •Shallots   •Tomatoes   •Fresh  Herbs  –  Dill,  Oregano,  Basil,  Thyme,  Rosemary     •Zucchini/Yellow  Squash   •Red/Yellow  Pepper     FREEZER  SECTION   •Frozen  Edamame  Beans  (organic  only)   •Veggie  Burgers-­‐  organic  when  possible   FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

21

•Frozen  organic  veggies:  spinach,  broccoli,  cauliflower,  etc.     •Frozen  organic  berries:  strawberry,  raspberry,  blueberry   •Gluten  Free  Waffles  (unsweetened  or  sweetened  with  fruit  juice  ok     OTHER   •Guacamole  –  Fresh/Organic  (if  available)   •Salsa  –  Fresh/Organic   •Hummus-­‐  check  ingredients  for  preservatives       SUPPLEMENTS  &  PROTEIN  BARS   •Non-­‐dairy  protein  powder  –  Hemp,  Brown  Rice  or  Pea  Protein   (gluten  free)-­‐  Vega  Brand  or  Sunwarrior  recommended   •Shakeology     •Lara  bars     SEASONINGS,  CONDIMENTS  and  SAUCES   •Balsamic  vinegar   •Sea  salt  and  fresh  pepper   •Natural  sweeteners  of  choice  –  Raw  Dark  Agave  Nectar,  Stevia,   Coconut  Sugar,  Palm     •Natural  Bottled  Salad  dressings:  Annie’s  or  Braggs  Brand  (sugar   free)     FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

22

HERBS,  SPICES  &  OTHER   Basic  spices   •  Garlic   •  Ginger   •  Oregano   •  Cinnamon   •  Cumin   •  Thyme   •  Basil   •  Cayenne   •  Chili  powder   •  Red  Pepper  Flakes   •  White  pepper   •  Black  pepper  in  a  grinder   •  Sea  salt  –  Himalayan  if  available   •  Nutritional  Yeast     •  Hemp  Seed   •  Ketchup  /  Mustard  (unsweetened)   •  Tomato  Sauce  (unsweetened)

FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

23

  FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

24

About  Rachel    

 

 

Rachel Ngom is a Lifestyle, Nutrition, Fitness Coach and Entrepreneur who utilizes her background in collegiate sports and nutrition to help her clients achieve success! It is her passion to help you know what it feels like to THRIVE from the inside out and to live the life of your dreams! To find out more about Rachel’s private coaching groups, visit www.fitandfabulouswithrachel.com FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM

25