FLAT BELLY SOLUTIONS WWW.FITANDFABULOUSWITHRACHEL.COM
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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
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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!!
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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
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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?
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Diet Guide Note that your daily calorie limit is 1300-‐1600. This is a fairly low number—and it is not advised to go below 1200 calories/day long term. Keeping your calories at this level will help jump start your weight loss, and help break a plateau. If you are hungry, feel free to add more vegetables! The more vegetables, the better!
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FOODS TO AVOID • 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.
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Simple Quick Eats & Snack Ideas
Breakfast • Toasted whole grain bread with 1 tbsp. almond butter • ½ 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.) Lunch • Any kind of organic soup – Amy’s brand is best • Huge salad of veggies, 2 tbsp. nuts or seeds 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
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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.
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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, 2 tbsp. nuts or seeds, 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
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Day 2 Breakfast: Toasted whole grain bread with 1 tbsp. almond butter 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
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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
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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
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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
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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, 1 egg and 4 egg whites
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Day 7 Breakfast: 1 tomato, 2 cups spinach, 1 egg and 4 egg whites sautéed 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
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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
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Flat Belly Essentials: Your Shopping Guide
**Always purchase organic when possible for all foods, especially produce. **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
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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
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•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
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•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
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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)
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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
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