My EASY 30 Day Plan to Better Health & Weight Loss

Why?

• Simple to do

• Lose weight, achieve optimal BMI

• Lower cholesterol

• Lower blood pressure

• Lower blood sugar

• Decrease your risk for hypertension, diabetes, heart disease, certain cancers

Here are my daily recommendations for this plan:

1. Daily Smoothie

   1. Frozen banana, blueberries, strawberries, unsweetened almond milk, flax seed (1-2 tablespoons)

   2. Prep individual bags for the week on Sunday.

   3. Smoothie can be made the night before and kept in an insulated cup in the fridge

2. Daily Salad

   1. Bagged pre-washed greens (spinach, arugula, kale), balsamic vinegar, nuts/seeds, any other vegetables

   2. Eat as your first course at dinner or add ingredients to salad to eat as your dinner

3. Daily Bowl

   1. Brown rice, beans, quinoa, hummus, greens, salsa, small amount of meat

   2. Make batches of brown rice and quinoa on the weekend and keep in the fridge, open cans of beans and keep in a container in the fridge 

   3. Easy to make the night before to bring to work for lunch

4. Daily Snack

   1. Carrots with hummus

   2. Handful of almonds

5. Drink 64 ounces of water daily

6. Exercise daily (walk, jog, bike, home workouts)

   1. Down Dog App (free trial available)

   2. Peloton App (free trial available)

   3. Youtube HIIT workouts (free) - I like Heather Robertson’s channel https://www.youtube.com/channel/UCOpsZxrmeDARilha1uq4slA

7. Eat within a 12 hour window (7 am to 7 pm, 8 am to 8 pm)

8. Track your progress

   1. Apple watch fitness tracker, Fitbit

   2. Streaks App

   3. Journaling

9. Try to limit your “cheat” days/meals

   1. The more you follow this the better your results and these will become habits you enjoy following. 

(These recommendations come from my personal experience and from hundreds of hours of research reading and listening to health books by the top experts, podcasts, medical research articles, lectures.)