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Reasons to Make Breakfast the Virgin Diet Shake

Convenience is a huge factor in The Virgin Diet. Many diets provide elaborate meals that require hours in the kitchen or arcane ingredients you have to drive around town to look for. Who has time for that? Juggling your ever-expanding to-do list while picking up your kids from soccer practice and fielding your boss’s ever-urgent voice mails doesn’t leave you much time to prepare meals. That’s where The Virgin Diet Shake comes in. In just minutes, you can prepare a fast, filling, delicious shake that lets you get on with your day.

Breakfast makes an ideal time to make The Virgin Diet Shake. “I don’t have time” and “I’m not hungry within an hour of waking up” (my clients’ two top excuses for skipping breakfast) go out the window here. You certainly have five minutes to whip together The Virgin Diet Shake.

(By the way, surely you saw the study in the American Journal of Clinical Nutrition that showed a higher-protein breakfast suppresses hunger and helps you burn fat better.)

Likewise, I hear people say they sometimes skip lunch. They’re bogged down at the office, for instance, and just can’t stop to eat.

Again, The Virgin Diet Shake to the rescue. You can prepare one just about anywhere in minutes. You’ll be getting the protein, good fat, and fiber to keep you full and focused for hours. Traveling? I do that a lot, and I always have The Virgin Diet Shake in my bag along with my favorite accessory, the Magic Bullet. Talk about saving money over those $20 continental breakfasts and substandard airport food!

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Here are five reasons I recommend The Virgin Diet Shake for fast, lasting fat loss and steady, sustained energy all morning:

1. EASY. Manufacturers know reaching for a box of cereal with

skim milk takes less effort than fixing a mixed-vegetable omelet. They also know among the franticness of looking for your keys and getting the kids ready for school, you’re most likely to take the path of least resistance at breakfast. A protein shake offers you the same convenience without cereal’s empty carbs that spike and crash your blood sugar.

2. LASTING ENERGY. That low-fat muffin and latte raises

your insulin levels, which means you’re due for a mid-morning crash that will leave you running for the nearest bagel cart. A protein smoothie, on the other hand, gives you sustained energy for hours. That means no 11 a.m. Krispy Kreme cravings and no snapping at your coworkers once your blood sugar levels crash.

3. INEXPENSIVE. Tally up how much you spend on breakfast

biscuits, muffins, or whatever else counts for breakfast. Surprised? A protein shake provides a cost-effective alternative. For the price of a large coffee, you get high-quality, fat-burning protein that keeps you full and focused for hours.

4. FAST You know that time excuse for not having breakfast? It doesn’t work with a protein shake. In about the time it takes to pour cereal and milk, you can toss all your ingredients in a blender for a filling, delicious breakfast.

5. HEALTHY. Sure, they’re convenient and offer a little protein

and nutrients, but those so-called healthy breakfast bars and canned shakes come loaded with sugar, artificial sweeteners and flavors, and other things that don’t constitute a smart breakfast. On the other hand, you can custom-load a protein shake with good fat, fiber, antioxidants, and of course high-quality protein that boosts your metabolism and helps burn fat. A study in the International Journal of Obesity showed that protein shakes “can safely and effectively produce significant sustainable weight loss and improve weight-related risk factors of disease.”

References: Blom WA, et al. Effect of a high-protein breakfast on the postprandial ghrelin response. Am J Clin Nutr. 2006 Feb;83(2):211-20. Mierlo CA, et al. Weight management using a meal replacement strategy: meta and pooling analysis from six studies. Int J Obes Relat Metab Disord. 2003 May;27(5):537-49.

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What to Look for in a Shake

Replace a meal a day with a healthy shake to support at loss, optimal nutrition and ideal body composition

Choose a high quality protein base: • Plant based: pea, chia, chlorella or rice proteins • Defatted grass fed beef protein

AVOID: Soy, whey, egg or milk protein powders, artificial colors and sweeteners such as aspartame and sucralose.

LOOK FOR: GMO-free and hormone (rBGH) free. Your protein powder must be low in sugar - stick with a very small amount of natural sweetener or sugar alcohol (ie stevia, xylitol, monk fruit, chicory, inulin, erythritol, rice syrup, evaporated cane juice syrup) 4-5 grams per serving max. Ideally look for 1 gram of sugar or less.

Creating the Perfect Shake is Easy 1. Select your protein 2. Add your fiber 3. Add your fruit* 4. Add your spinach or kale 5. Add liquid, ice and blend!

*not for Cycle 2 of The Sugar Impact Diet

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My Favorite Shakes

Virgin Diet All-in-One Shakes

The Virgin Diet All-in-One Shake lives up to its name. Blended with either plant-based or grass-fed beef protein (yes, de-fatted beef protein from Swedish grass-fed cows; it has a high biological value similar to egg protein, but without egg’s potential reactivity), this premium powder contains optimal amounts of vitamins, minerals, enzymes, probiotics, whole food complexes (antioxidants) and fiber with no added sugar. Start every morning with The Virgin Diet All-in-One Shake and you’ll stay full, focused, and burning fat for hours. Available in chocolate, vanilla, or my favorite, chai. Both All-in-One Shakes follow the parameters of all cycles of the Virgin Diet and the Sugar Impact Diet*

Great Additions

Virgin Diet Extra fiber My favorite way to meet your 50-gram daily fiber quota, Extra Fiber contains 12 different types of soluble and insoluble fiber naturally derived from fruits, vegetables, roots, seeds, and tree extracts, with added friendly bacteria and prebiotics. Antioxidant-rich and free of phytates, lectins, gluten, and other harsh ingredients found in some fiber products, Extra Fiber is unsweetened and mixes easily into shakes and other liquids.

Virgin Diet Green Balance This unique fiber/green powder blend provides serious nutrition in a delicious lightly stevia-sweetened orange-cranberry flavor. Every serving of Virgin Diet Green Balance combines 5 grams of high-quality fiber with alkalizing grass juices, the prebiotic inulin, vegetables, fruits, and berries. The blend of natural soluble and insoluble fiber comes from fruits, vegetables, roots, seeds, and tree extracts with added friendly bacteria and prebiotics. Antioxidant-rich Virgin Diet Green Balance mimics whole, nutrient-rich, high-fiber plant foods and makes an ideal way to meet your fruit and veggies quota.

And Don’t Forget Your Daily Pack!

Virgin Diet Daily Essentials Who has time for sorting or counting? Virgin Diet Daily Essentials combines a full-spectrum multivitamin/mineral and essential fatty acids formula in easy-to-take, carry-anywhere packets. Highlights of this multi include Albion chelated minerals, high levels of B vitamins, high gamma tocopherol vitamin E, and nutrients not normally found in regular multis like alpha lipoic acid, TMG, fruit bioflavanoids, choline, and inositol. Virgin Diet Daily Essentials also contains a high potency EPA/DHA formula with added lipase to support absorption. *The Sugar Impact Diet coming November 2014

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THE RECIPES

Note all recipes are good for any Cycle of The Virgin Diet and for Cycles 1 and 3 of The Virgin Sugar Impact Diet Shakes that are appropriate for Sugar Impact Diet Cycle 2 will have this icon

The Basic Virgin Diet Shake Makes 1 serving

2 scoops Virgin Diet All-In-One Shake 1 serving Virgin Diet Extra Fiber 1 serving frozen fruit (we recommend organic berries) Handful of fresh or frozen spinach or kale Liquid (water, unsweetened coconut water or coconut milk*) *note we recommend So Delicious unsweetened coconut milk.

Add-ins: 1 tablespoon of nut butter 1 tablespoon chia, or freshly ground flaxseed meal 1 scoop Virgin Diet Green Balance powder

I Like My Shake Thinner! 2 scoops Virgin Diet All-In-One Shake 1/2 cup frozen fruit 10 ounces liquid 1 cup frozen spinach or kale

I Like My Shake Thicker! 2 scoops Virgin Diet All-In-One Shake 1 serving Virgin Diet Extra Fiber 1-2 servings chia, hemp or freshly ground flaxseeds 1 cup frozen fruit 8 ounces liquid Ice cubes

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The Basic Sugar Impact Shake Makes 1 serving

2 scoops Virgin Diet All-In-One Shake 1 serving Virgin Diet Extra Fiber 1 tablespoon chia seeds ½ small avocado or 1 tablespoon nut butter 8-10 ounces unsweetened coconut, cashew or almond milk* 4-5 ice cubes

Combine the shake mix, Extra Fiber, chia seeds, coconut milk, nut butter and ice cubes in a blender. Mix on high until smooth. Thin with additional cold water if desired. Sugar Impact Diet Cycle 1 & 3 variation, add 1 serving low or medium SI fruit .

*note we recommend So Delicious unsweetened coconut and almond milk

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My Favorite Add-ins Virgin Diet Extra Fiber

Virgin Diet Green Balance Spinach leaves

Kale

Ginger

Cinnamon Vanilla

Nutmeg

Coffee powder

Cayenne or chili powder Avocado

Raw cacao nibs

Glutamine powder

Nut Butter (not peanut) Chia seeds

Freshly ground flaxseed meal Hemp seeds

Shredded unsweetened coconut

Coconut butter MCT oil 8

High Fiber Frap

2 scoops Virgin Diet All-InOne Shake Chocolate 1 serving Virgin Diet Extra Fiber Coconut milk Espresso powder (try Starbucks VIA)

Dash of cinnamon Ice to desired thickness

High Fiber Cap

2 scoops Virgin Diet All-In-One Shake Vanilla 1 serving Virgin Diet Extra Fiber 1 serving Chia seeds Coconut milk Espresso powder (try Starbucks VIA) Dash of cinnamon Ice to desired thickness 9

Caramel Apple Chai Karen Kidd

2 scoops Virgin Diet All-InOne Shake Chai 1 cup unsweetened almond milk 1 tablespoon ground flax seeds 1/4 tablespoon chia seeds 1 tablespoon almond butter 1/2 apple Add ice if desired

Chocolate Coconut Joy

2 scoops Virgin Diet All-In-One Shake Chocolate 1 serving Virgin Diet Extra Fiber Coconut milk 1 tablespoon almond butter ¼-½ teaspoon almond extract Ice to desired thickness

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Pumpkin Almond Chai Shake Karen Kidd

2 scoops Virgin Diet All-In-One Shake Chai 1 cup coconut milk 1/2 cup canned pumpkin 1 tablespoon almond butter 1 tablespoon flax seed, ground 1/2 teaspoon chia seeds 1/4 teaspoon cinnamon 1/4 teaspoon freshly ground nutmeg Dash allspice Ice Blend. Add water if too thick

50/50 Bar

2 scoops Virgin Diet All-In-One Shake Vanilla 1 serving Virgin Diet Extra Fiber Coconut milk Peeled orange 1 tablespoon freshly ground flaxseed meal Ice to desired thickness 11

Black Cherry Desire

2 scoops Virgin Diet All-In-One Shake Chocolate 1 serving Virgin Diet Extra Fiber Coconut milk ½ -1 cup frozen dark cherries 1 serving chia seeds Also try with blackberries!

Nutter Butter

2 scoops Virgin Diet All-In-One Shake Vanilla 1 serving Virgin Diet Extra Fiber Coconut milk 1 tablespoon almond butter Ice to desired thickness 12

Turkish Coffee Chai Shake Christy Coutts Darden

2 scoops Virgin Diet All-In-One Shake Chai 5 ounces unsweetened coconut milk 5 ounces coffee 1 teaspoon chia seeds 1 tablespoon raw sunflower seeds 1/4-1/2 teaspoon cardamom

Sprinkle additional cardamom on top for extra flavor. Chocolate Orange

2 scoops Virgin Diet All-In-One Shake Chocolate 1 scoop Virgin Diet Extra Fiber 1 peeled orange – or 2 peeled tangerines Dash of cinnamon Coconut milk

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Strawberry Blast

2 scoops Virgin Diet All-In-One Shake Vanilla 1 serving Virgin Diet Extra Fiber Coconut milk 1 cup frozen strawberries

Virgin Lemon Ginger Chai Catherine Jaspersohn

2 scoops Virgin Diet All-In-One Shake Chai 1 serving chia seeds 1 cup unsweetened coconut milk 1/2 lemon, medium, peeled, remove seeds 1 tablespoon raw ginger root 15 grams walnuts 1 cup ice cubes

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Thin Mint Chai Lynn Bostrom

1 scoop Virgin Diet All-in-One Shake Chai 1 scoop Virgin Diet All-in-One Shake Chocolate 8-10 ounces unsweetened coconut milk 1 tablespoon almond butter Handful of fresh mint leaves (may substitute 1/4 teaspoon pure mint extract)

Greens Apple Shake

2 scoops Virgin Diet All-In-One Shake Vanilla 1 serving Virgin Diet Extra Fiber 1 chopped apple 1 scoop of Virgin Diet Green Balance Coconut milk

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Kiwi Chai Mark Holmes

2 scoops Virgin Diet All-In-One Shake Chai 1 cup unsweetened coconut milk 1 kiwi (peeled) 1 tablespoon chia seeds 1/2 avocado 1 tablespoon coconut oil 1/2 teaspoon cinnamon 1/2 cup kale 2 ice cups + 1/4 cup water 1/2 teaspoon vanilla This is fairly thick - thin to your liking. Double Chocolate Zing

Imported Valrhona Pure Unsweetened Cocoa Powder (cacao) adds deep color and extra rich, intense chocolate flavor to this chocolate shake.

2 scoops Virgin Diet All-In-One Shake Chocolate 1 serving Virgin Diet Extra Fiber Coconut milk 1 heaping tablespoon of Valrhona unsweetened Cocoa Powder (or other raw cacao powder) Pinch of cayenne pepper (to taste) 13 ice cubes

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Peach Almond Berry Bliss

2 scoops Virgin Diet All-In-One Shake Vanilla 1 serving Virgin Diet Extra Fiber ½ cup frozen peaches ½ cup frozen berries Unsweetened almond milk ¼ teaspoon of no-sugar added vanilla extract

Chocolate Covered Cherries Jubilee Sharon Hall McNeil

2 scoops Virgin Diet All-In-One Shake Chai 1 cup almond milk 1/2 cup frozen organic cherries 1 tablespoon ground flax seed 1 handful of organic spinach 1 tablespoon chopped unsweetened coconut 1 teaspoon raw cacao

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Strawberry-Chocolate Protein Shake Gloria Philpott

1 cup almond milk 1 cup strawberries 2 scoops Virgin Diet All-in-One Shake Chocolate 1 tablespoon almond butter 1 tablespoon ground chia seeds 4 ice cubes

Note: if using frozen strawberries, you will not need to add ice cubes.

Lemon Zinger

2 scoops Virgin Diet All-In-One Shake Vanilla 1 serving Virgin Diet Extra Fiber Coconut milk 1/4-1/2 bunch organic parsley
 3/4 cup blueberries
 (or other low glycemic fruit)

¼ to ½″ ginger root, sliced thin One 1/4" slice of lemon, seeded, but with the peel.

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Put in a high-speed blender and mix well. If you do not have a high-speed blender, omit the lemon peel.

Pear Spice Smoothie Shirley Megan Doner

2 scoops Virgin Diet All-In-One Shake Chai 8 ounces unsweetened coconut milk 1 pear, cut up and frozen the night before 3 shakes cinnamon 1 tablespoon chia seeds 1 handful ice Blend until smooth Rise and Shine Mocha Espresso Protein Shake The Virgin Diet Cookbook

2 scoops Virgin Diet All-In-One Shake Chocolate 1 cup unsweetened almond milk 1 tablespoon raw or homemade almond butter 1 to 2 tablespoons freshly ground flax meal 1 teaspoon instant espresso or coffee powder 1/8 teaspoon ground cinnamon 1/4 teaspoon vanilla extract 1/4 cup cold water Add a few ice cubes before blending to make a thicker shake.

*If you don’t have instant espresso or coffee powder on hand substitute 1/4 cup of strong brewed coffee

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Pumpkin Pie Protein Shake Jeanne Peters, RD

½ cup coconut milk ½ cup canned pumpkin 1 teaspoon pumpkin pie spice 1 teaspoon vanilla extract 2 scoops of Virgin Diet All-In-One Shake Vanilla 1 serving Virgin Diet Extra Fiber ¼ cup cold water approx 3/4 c crushed ice cubes or 8-10 ice cubes Zesty Cool Cucumber Chai Shake Vicki Parry

2 scoops Virgin Diet All-In-One Shake Chai 1/2 cup unsweetened coconut milk 1/2 cup water 1 cup fresh spinach 1 cup peeled and chopped cucumber 1 teaspoon chia seeds 1/2 teaspoon flax seeds 1/8 teaspoon ground red pepper 1/8 teaspoon ground black pepper 1/8 teaspoon ground Celtic sea salt (optional) 2 drops hot sauce (optional) 1 cup ice

Combine all of the ingredients but the ice in a blender, and blend on high until the drink is smooth. Pour the drink over ice into a glass OR add the ice to the blender, blend until smooth, and pour into one 12 ounce glass. 20

NON-SHAKE RECIPES

Protein Power Oatmeal

Be sure to buy gluten free long cooking or steel cut oats

Prepare oatmeal as directed for 1 serving Towards the end of cooking add: 1 teaspoon cinnamon

Remove from heat and add: 1-2 tablespoons chopped nuts (almonds, pecans, walnuts) 1 scoop Virgin Diet All-In-One Shake Vanilla liquefied in ¼ cup water (or coconut milk) Stir well. Can add more water if needed for desired consistency. Cycle 2 Approved with no berry garnish

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Mocha

Add to espresso: ¼ cup heated unsweetened coconut or almond milk 1/2 scoop Virgin Diet All-In-One Shake Chocolate

Mix the protein powder in with the heated coconut or almond milk, add to espresso. (add more or less shake mix to your taste and desired consistency)

Cappuccino

Add to espresso: ¼ cup heated unsweetened coconut or almond milk ¼-1/2 scoop Virgin Diet All-In-One Shake vanilla (add more or less shake mix to your taste and desired consistency)

Mix the protein powder in with the heated coconut or almond milk, add to espresso and sprinkle cinnamon on top

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Hot Cocoa

1/2 scoop Virgin Diet All-In-One Shake Chocolate 1 cup of unsweetened almond or coconut milk

Heat up the milk, add the shake mix and mix thoroughly. (add more or less shake mix to your taste and desired consistency) Nutty Bars

1 cup nut butter, room temperature or slightly warmed 2 scoops Virgin Diet All-In-One Shake Vanilla 2 teaspoons cinnamon 2 cups mixed raw nuts-walnuts, pecans, almonds ½ cup unsweetened shredded coconut

Combine nut butter, Virgin Diet All-In-One Shake and cinnamon and stir until thoroughly mixed. Add nuts and coconut and put into baking pan. Cover and refrigerate. Serving size is 1" by 2" rectangle

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Warm “Shake” Berry Pie

1 cup frozen berries (any type) and/or dark cherries 1 teaspoon cinnamon ½ cup coconut milk 1 scoop Virgin Diet All-In-One Shake Vanilla 1 tablespoon chia seeds, 1 tablespoon chopped walnuts

Warm cherries/berries and coconut milk over medium heat until fruit is warm. Pour off a few tablespoons of liquid and combine with the Virgin Diet All-In-One Shake and whisk until smooth and add back to mixture. Stir in chia seeds and chopped walnuts. Chocolate Coconut Popsicles

2 scoops Virgin Diet All-In-One Shake Chocolate 12 ounces unsweetened coconut milk Shake in a shaker cup or blend. Pour into popsicle molds and freeze. Make extras because kids and adults will love these!

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Mock Nutella

Stir 1 tablespoon water into 2 tablespoons Virgin Diet All-In-One Shake Chocolate until it looks like chocolate sauce. Mix in 1 tablespoon nut butter & enjoy on apple slices.

Coconut Chai Chard (CCC) Ice Cream Sandy England

2 scoops The Virgin Diet All-In-One Shake Chai 2 cups coconut milk 5 leaves of chard (stems removed) 1 tablespoon almond butter 1 vanilla bean or extract

Blend until very smooth, and put in your ice cream maker until it freezes (about 20-30 minutes).

The chard turns it green, so it would make a fun St. Patty's Day treat :-)

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Chai Pudding Katherine de Barrueta

Make your shake with coconut or almond milk and add chai seeds.

You will need to leave this to sit in the fridge over night but it is WORTH it. The next day you will see that the seeds have absorbed the liquid and you have a yummy, thick Chai Pudding. Option: Pop it in the microwave and you have warm chai pudding! Cycle 2 Approved with no berry garnish

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For more information visit

www.TheVirginDiet.com Copyright © 2014 JJ Virgin & Associates, Inc.. All rights reserved. No part of this document may be reproduced in any form, including photocopying or transmission electronically to any computer, without the prior written consent of JJVA. The information contained in this document is proprietary to JJVA, and may not be used or disclosed except as expressly authorized in writing by JJVA.

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The content, strategies, forms, checklists and strategies contained herein are for illustrative purposes only. JJVA does not render medical advice.

This workbook offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read in this book. The use of any information provided on this site is solely at your own risk.

This information has not been evaluated by the FDA and is not intended to treat, diagnose, cure or prevent any disease. This information is not intended as a substitute for the advice or medical care of a qualified health care professional and you should seek the advice of your health care professional before undertaking any dietary or lifestyle changes. The material provided herein is for educational purposes only. Photos are for illustrative purposes, they are not actual photos of recipes.

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www.TheVirginDiet.com

You’ve read The Virgin Diet, so you know I want you to have 5-10 servings of veggies each and every day! I realize that this can be a BIG challenge, so I’ve created Green Balance to help you make up the difference. You will get the phytonutrients of powerfuls greens along with the beneficial blend of 12 different soluble and insoluble fibers in Green Balance. If you struggle to get greens and plant fibers in, you’ll really thank me for this because the flavor is mild and enjoyable, unlike those “pond scum” green drinks that you have to pinch your nose to get down.