To Bring Your Body to It S Perfect Weight

MAGIC METHOD

TO BRING YOUR BODY TO IT’S PERFECT WEIGHT

Are you . . .

·  feeling a little stuck with your progress?

·  At a plateau with releasing weight?

·  Simply want some delicious new recipes and a plan to take you from where you are to where you want to be?

This could be the magical easy and simple eating plan to empower you rock your mission and exceed your goals.

Releasing weight is NOT simply about calories in and calories out however, when you are feeling stuck or at a plateau it can be a time to change things up. This program will do that for you.

This is an magical eating program to bring your body to it’s perfect weight so you can feel magical inside and out.

The Magical Method –

Guidelines and serving sizes to empower you to bring your body to it’s perfect weight:

Vegetables – All Vegetables can be eaten in unlimited quantities as long as they are organic.

Fruit - 1 individual piece of fruit per day – Choose from - apples, pears, bananas, and oranges; 1 cup for small fruits like berries or grapes; 1 cup for chopped or cubed fruit like melons.

Enjoy up to 1 serving per day. Make sure your fruit is organic.

Whole Grains - 1⁄2 cup cooked. Enjoy up to 1 cup daily.

Legumes & Beans – 1⁄2 cup cooked. Enjoy up to 1 serving daily.

Meat – 2 or 3 – 4 ounce (18 grams) portions daily. Vegans and vegetarians can eat more beans for protein and avoid soy at all costs.

Nuts & Seeds - 1 small handful. Enjoy up to 1 handful daily.

Oils - 1 tablespoon. Enjoy up to 2 servings daily.

Non-Dairy Milks - 1 cup. Enjoy up to 2 servings daily.

SKINNY PLATE SUCCESS

·  Fruits and Veggies - Fill your plate with fruits or veggies first then add the side items. Remember to eat a rainbow! Fruits and veggies should be 50% of your plate.

·  Plate Size - Eat on 9 or 10-inch plates to keep your portions in check.

·  Protein - Don’t obsess over protein. Make 20% of your plate protein.

·  Grains - Grains should be 20% of your plate.

·  Fat - Fat should be 10% of your plate.beautiful

This plan could be your ticket to a brand new you . . .

HEALTHY AND DELICIOUS RECIPES

Pick out your favorite 10 recipes and make a weekly plan based on your favorites.

BREAKFASTS

Berry Clean Detox Shake

·  4 tablespoons Organic Protein Powder – I like Garden of Life Raw Fit

·  1 cup Organic Unsweetened Almond Milk or Coconut Milk

·  1⁄4 cup Organic Fresh or Frozen Blueberries

·  1⁄4 cup Organic Fresh or Frozen Raspberries

1.  Place all ingredients in a blender and blend for 2 minutes to ensure ingredients are properly mixed. Enjoy!

Sinful Slimming Choco-Cleanse Shake

·  4 tablespoons Organic Vegetarian Protein Powder

·  1 Tbsp raw cacao nibs

·  1 cup Coconut Milk

·  1 cup coconut water or filtered water

·  1/2 banana

·  1⁄4 cup frozen blueberries

1. Place all ingredients in a blender and blend for 2 minutes to ensure ingredients are properly mixed. Enjoy!

Tropical Tango Toxin Buster

·  4 tablespoons Organic Vegetarian Protein Powder

·  1 cup Almond Milk

·  2 cups of cubed Organic Mango, Pineapple, and Papaya blend (buy these frozen)

·  1⁄4 cup of Organic Coconut Milk

Place all ingredients in blender and blend for 2 minutes to ensure ingredients are properly mixed. Enjoy!

Citrus Sunshine Salad

·  1 cup of a selection of citrus fruits (navel oranges, blood oranges, tangerines, grapefruit, Meyer lemons, mandarins, minneolas, kumquats or clementines)

·  ½ Avocado

·  2 Tbsp Ginger Mint-Lime Syrup

1.  Prepare syrup (see recipe below)

2.  While the syrup is cooling, slice the citrus

3.  Arrange fruit on a plate or bowl and pour syrup over top. Top with avocado. You can cut the fruits in advance and use over a few days.

Ginger Mint Lime Syrup

(this can be made ahead of time and stored)

·  1⁄4 cup water

·  3 slices fresh ginger

·  2 Tbsp fresh lime juice

·  4 – 6 fresh mint leaves, chopped

·  Liquid stevia, honey, coconut nectar or maple syrup to taste

1.  Place all ingredients in a saucepan.

2.  Bring to a boil.

3.  Reduce heat and let simmer for 1-2 minutes.

4.  Remove from heat and let cool.

Coconutty Pancakes

·  4 eggs

·  3 tablespoons coconut flour

·  Pinch of salt Stevia, honey, maple syrup or coconut nectar to taste

·  1⁄2 -1 teaspoon of cinnamon

·  Coconut oil, ghee, or butter for frying

1. In a large bowl mix eggs, coconut flour, salt, and optional cinnamon and stevia until smooth and thick. Heat the coconut oil in a large pan.

2. When hot, carefully spoon batter into pan. Smaller pancakes are easier to flip. When set, flip and cook the other side.

3. Serve topped with butter, ghee and/or Homemade Nut Butter.

Easy Sausage Patties

(prepare 3 hours in advance or overnight)

Prep and cook time: 15 Minutes Serves 3-6

·  2 lbs. organic ground turkey or a combination of 1lb. organic ground turkey and 1 lb. organic ground pork

·  1 teaspoon cinnamon

·  1⁄2 teaspoon nutmeg

·  1 teaspoon garlic powder

·  1 teaspoon dry thyme

·  1-2 teaspoons Himalayan Pink Sea salt

·  1 tablespoon fresh sage, chopped (optional)

·  2-3 tablespoons coconut oil or butter, divided

1.  In a large bowl combine all ingredients except coconut oil. Using your hands, mix all the ingredients together. Cover and refrigerate for at least 3 hours, or overnight if time allows.

2.  When you are ready to cook patties shape the mixture into 8-10 balls then press between your palms to form patties.

3.  Heat coconut oil in a large pan over medium heat. Place 4 patties in heated pan and cook 3-5 minutes on each side until fully cooked through. Cook remaining patties. Save leftover to enjoy throughout the week.

Energy-Boosting Breakfast Wrap

Prep and cook time: 10 minutes Serves 1

·  2-3 scrambled organic eggs

·  1⁄2 tablespoon coconut oil, grass-fed butter or ghee

·  1⁄2 ripe avocado

·  1 handful of greens

·  1 Paleo Wrap

·  Himalayan pink salt to taste

1.  In a small bowl beat eggs with a pinch of salt. Heat oil or butter in a pan and add eggs; stir to scramble.

2.  Place everything in the paleo wrap and enjoy!

Gut Thrive Pancakes

Makes about 1-2 servings (12 small pancakes)

·  1⁄4 cup coconut flour

·  1 tablespoon grass-fed gelatin

·  4 eggs, at room temperature

·  1.5 tablespoons butter, softened

·  1/3 cup coconut milk

·  salt to taste

·  butter or coconut oil, for the pan

1.  Season a skillet over medium heat.

2.  Whisk together the coconut flour and gelatin. Stir in the eggs, beating until a smooth paste forms. Stir in the butter/coconut oil until combined, then add the coconut milk.

3.  Add coconut oil/ghee to the heated skillet and spoon small amounts of batter into the pan. Cook until edges and center are done, then flip and continue cooking on the other side.

4.  Remove from pan when done, season to taste and top with butter.

Variations:

• Add Homemade Nut Butter • Add a side of berries or 1⁄2 cup of a resistant starch (green bananas or plantains)

Plant Protein Smoothie

Prep time: 5 minutes Serves 1

·  1 cup unsweetened almond milk, coconut milk, or water

·  1⁄2 ripe avocado

·  2 tablespoons hemp seeds

·  1-2 scoop plant-based protein powder

·  1 large handful kale or spinach

·  1 tablespoon coconut oil

Variation:

• add a resistant starch: 1⁄2 - 1 green banana or 1/3 raw plantains (see how your body reacts)

1. Blend all ingredients in a Vitamix or blender until smooth and well-blended.

Popye’s Scramble

Serves 1

·  2-4 eggs

·  1 tablespoon of butter or ghee

·  3-4 cups spinach

·  Your choice of herbs

·  Salt and pepper

1.  Beat the eggs in a small bowl and set aside.

2.  Heat the butter or ghee in a frying pan. Add spinach and herbs, cover, and cook on medium heat until begins to wilt.

3.  Add the eggs, salt and pepper to taste, mix well and cook until eggs are done.

Variation:

• Top with Dill Butter Spread

Scrambled Eggs and Greens

Prep and cook time: 15 minutes Serves 1

·  2-3 pastured eggs

·  1 tablespoon coconut oil

·  1⁄2 leek, chopped into small pieces (use only the white part)

·  1 clove garlic, minced

·  1 carrot, diced

·  1 cup chopped spinach, dandelion, watercress, or chard

1.  Beat the eggs in a small bowl and set aside. Heat the oil in a frying pan and sauté leek for 3 minutes. Add garlic and sauté for one minute. Add carrots, cover, and cook 5 minutes on low heat until carrots are softened.

2.  Remove vegetables and put on a plate. Add a little oil to the pan. Add the eggs and cook over medium heat for 3 minutes until eggs are mostly cooked.

3.  Add greens and other vegetables back into pan. Stir all ingredients together until eggs are completely cooked. Add salt and pepper to taste and serve.

The Breakfast Smoothie Everyone Loves

Prep time: 5 minutes Serves 1

·  1 cup frozen organic berries

·  1 cup unsweetened almond or coconut milk

·  1-2 scoops plant based protein powder

·  1 tablespoon ground flaxseed

·  1 teaspoon hemp seeds

·  1 tablespoon raw organic coconut oil

Blend and enjoy!

If you don't mind the flavor, you can add 1 teaspoon of powdered greens, such as Vitamineral Green, to enhance the nutritional value of your smoothie.

Citrus Sunshine Salad

Serves 1

Note: adjust quantity and ingredients based on your hunger level.

·  6 oz. of unsweetened coconut or almond milk and/or filtered water

·  1⁄2 cup of coconut flesh or shredded coconut

·  1-2 scoops of hemp or other vegetable based protein (if you react to protein powders, omit them and increase gelatin

·  1 scoop of gelatin

·  Handful of raw macadamia or brazil nuts

·  1⁄4 - 1⁄2 teaspoon of cinnamon (helps maintain sugar levels stable) and Nutmeg

·  Pinch of salt

·  1 tablespoon of ghee or coconut oil, softened.

·  Stevia to taste

Add a Resistant starch: 1⁄2 green banana or 1⁄4 plantain

Do not combine grains or pea protein with fruit. Coconut products can be combined with fruits, grains or pea protein.

Blend everything together until desired consistency. Add more unsweetened coconut milk or filtered water if necessary.

Chocolate Strawberry Oats Cereal

·  1 cup cooked gluten free steel cut oats

·  1⁄2 cup of fresh strawberries, sliced

·  1⁄2 tbsp. raw cocoa powder unsweetened

·  1/4 cup chopped dates

·  1⁄2 cup almond or coconut milk, unsweetened

1.  Place oats in a bowl

2.  Add in cocoa powder and dates and mix well.

3.  Top with fresh strawberries

4.  Add almond milk and enjoy!

Pina Colada with a side of Green Smoothie

4 servings

·  1⁄2 cup coconut milk

·  1 cup unsweetened coconut water or filtered water

·  2 handfuls spinach

·  2 kale leaves

·  1 cup mango

·  1 cup pineapple

·  1 banana

·  1 orange, peeled

1. Toss ingredients into a Vitamix or blender.

2. Blend for 2 – 3 minutes and enjoy!

Beautifying Breakfast Cereal

·  4 Tbsp. raw sunflower seeds

·  1 Tbsp. Flax Seeds

·  3 Tbsp. sliced almonds

·  1⁄4 cup blueberries

·  1⁄4 cup strawberries

·  1 tsp. cinnamon

·  1⁄2 cup coconut milk

Combine flax seeds, sliced almonds, and berries in a bowl and pour coconut milk over them. Top with cinnamon and serve!

Zucchini Multigrain Muffins

·  1 3⁄4 cup Almond Flour

·  1⁄4 cup cooked quoina

·  3/4 cup gluten free oat flour

·  1 teaspoon salt

·  1 teaspoon baking soda

·  1 teaspoon baking powder

·  2 1/2 teaspoons ground cinnamon

·  1/4 teaspoon ground nutmeg

·  3 eggs

·  1/2 cup coconut oil

·  1/2 cup unsweetened applesauce

·  1/2 cup coconut milk

·  2 ripe bananas

·  1⁄4 cup brown rice syrup

·  1⁄4 cup honey

·  2 teaspoons vanilla extract

·  1 cup shredded zucchini

·  1 cup shredded carrots

1.  Preheat oven to 400 degrees F (200 degrees C).

2.  Lightly grease 24 muffin cups.

3.  In a bowl, sift together the almond flour, quinoa flour, oat flour, salt, baking powder, baking soda, cinnamon, and nutmeg. In a separate bowl,

4.  Beat together eggs, vegetable oil, applesauce, honey, brown rice syrup and vanilla. Mix the flour mixture into the egg mixture.

5.  Fold in the zucchini and carrots.

6.  Scoop into the prepared muffin cups.

7.  Bake 18 to 20 minutes in the preheated oven, until a toothpick inserted in the center of a muffin comes out clean.

8.  Cool 10 minutes before transferring to wire racks to cool completely.

LUNCH/DINNER RECIPES

Power Up Black Rice Salad

·  1 cup cooked black rice

·  1-1⁄2 cups cold water

·  1 clove garlic (diced)

·  1⁄2 cup chopped bell peppers

·  1⁄2 cup cherry or grape tomatoes (sliced)

·  1⁄4 cup red onions (diced)

·  1⁄4 cup mushrooms

·  1⁄4 cup cucumber (diced)

·  1⁄4 cup almonds

·  sea salt & freshly ground pepper to taste

1.  Place rice in a bowl and add all other ingredients.

2.  Stir to blend the ingredients well and serve!

3.  Makes 3-4 servings.

Summer Salad

4 servings

·  4 cups arugula

·  2 cups cooked chickpeas or 1 (15 oz.) can chickpeas, drained and rinsed

·  1 medium red bell pepper, sliced

·  1 cucumber, diced

·  1 medium tomato, diced

·  1⁄4 red onion, sliced thinly

·  1⁄2 avocado