11
08 Fall
Prepared by Tay Sweat | Sweat for Life LLC
LIFEST
READY TO BEGIN?
FOR 15 DAYS OF FRUIT
These 15 days are crucial to resetting the body and starting the process of healing and regeneration. I recommend starting these 15 days before doing a full 3-day fast. You can and should be working out during these 15 days, be sure to get in lots of water( at least 1 gallon) each day. These fruits and vegetables can be mixed many ways, Its up to you to find the taste and consistency that you like, get creative.
BREAKFAST: Consumed at 11:00am Green Smoothie consisting of: at LEAST 30-64 ounces with Magic Moss
• 2-4 hand fulls Kale/Collards/Spinach • 1-2 Apple/pear/Lemon/Lime • Feel free to add other fruits and vegetables from the list
LUNCH: Anytime between 12:30pm-2:30pm
• Green smoothie- at LEAST 30-64 ounces • Choose any of the following fruits
o Protein Supplement (2-4 servings) Optional o Apple/Pear o Melon o Berries o Feel free to add other fruits from the list
DINNER: Anytime between 4:00pm-7:00pm
• Choose any of the following fruits (juice, smoothie or eat solid) o Protein Supplement (2-4 servings) Optional o Apple/Pear o Melon o Berries
Prepared by Tay Sweat | Sweat for Life LLC
3-DAY FAST THINGS YOU WILL NEED
• A 32-64 ounce bottle for water consumption throughout the day • Magic Moss- I use this as my Plant based Multi-Vitamin (including B12), Energy,
Detoxification & Appetite Suppressant, www.themagicofsol.com • Lemon/Lime for Flavoring and Detoxing
BREAKFAST: Consume in the morning 5:00-9:00am
• Warm water with Fresh lemon juice. 16-32 ounces of water With Magic Moss • Warm water on stove (16-32 ounces) • Squeeze half of lemon in water (Must come from a real lemon not lemon juice) • Add Magic Moss to the warm water and mix until it dissolves
FASTING PERIOD: Between 10am-Bedtime During these times you will be fasting. Here are some helpful tips to help with this period.
• Drink 16-32 ounces of water every 2-3 hours • Stay busy with work, family and even a light workout each day • If hunger continues have another serving of Magic Moss • Choose any of the following fruits for juicing (For hunger emergencies only)
o Apple o Pear o Melon o Berries
During these three days of Water fasting you will be helping the body reset itself, which also helps to kill cravings. The goal is to drink at least a gallon of spring water each day
during these three days. You will not miss food after a few hours. Stay strong, YOU CAN DO THIS! Remember you are in control!
Prepared by Tay Sweat | Sweat for Life LLC
Eating for Non-Training day 19-Until
These days will be lighter on food quality and quantity. Why? This is because on rest days/Non Training days, you will not be burning or in need of many calories. This should become you lifestyle, so notice “until” this means to keep this schedule and style of eating as long as you desire great health.
BREAKFAST: Consumed at 11:00am Green smoothie consisting of: at LEAST 20-40 ounces with Magic Moss
• 2-5 Kale/Collards/Spinach • 1-2Apple/pear/Lemon/Lime • Feel free to add other fruits and vegetables from the list
LUNCH: Anytime between 12:30pm-2:30pm
• Green Juice- at LEAST 20-40 ounces • Choose any of the following fruits (juice or solid)
o Protein Supplement (2-4 servings) Optional o Apple/Pear o Melon o Berries o Feel free to add other fruits from the list
DINNER: Anytime between 4:00pm-7:00pm
• Meal – consisting of either of the following: o 1/3 cup of Grains from the list below o ½ cup Beans/Legumes from the list o 2-5 hand full of Greens
Prepared by Tay Sweat | Sweat for Life LLC
Eating for Training days 19-Until
These days will be more relaxed on food quality and quantity. Why? This is because on
workout days you will be burning or in need of more calories. As stated before This should become your lifestyle, so notice “until” this means to keep this schedule and style
of eating.
BREAKFAST: Consumed at 11:00am Green Juice consisting of: at least 16-32 ounces
• Feel free to use any fruits from the list • You may also eat the fruit in its whole form
LUNCH: Anytime between 12:30pm-2:30pm
• Smoothie/Juice at least 20-32 ounces with Optional 2-4 servings of Protein supplement of choice -AND-
• Snack foods – choose one of the following (1 cup) o Sunflower seeds o Pumpkin seeds o Almonds/Cashews o Hemp Seeds
DINNER: Anytime between 4:00pm-7:00pm
• Meal of choice: Try adding these to the meal o 3-5 hand full of Greens o ½ cup Quinoa/millet/spelt/rice/etc. o ½-1 Cup Beans/Lentils/etc. o On this day Feel free to add wraps, salsa, sauces low in sugar to make
dinner enjoyable
Prepared by Tay Sweat | Sweat for Life LLC
FOOD LIST
SWEET no canned or seedless fruits
• Apples • Berries • Bananas • Elderberries • Cantaloupe • Cherries • Currants • Dates
• Figs-Seeded • Grapes-seeded • Limes • Mango • Melons(seeded) • Orange • Papayas • Peaches
• Pears • Plums • Prunes • Raisins-seeded • Coconuts • Melons • Sour sops • Apples
NON-SWEET
• Avocado • Asparagus • Cucumber • Okra Olives • String beans • Zucchini • Chayote • Squash • Tomato • Bell Peppers
GREENS
• Amaranth greens • Callaloo • Cactus flower • Cactus leaf • Izote • Spinach • Kale • Turnip
• Dandelion • Mustard greens • Poke salad - greens • Bay leaf • Basil • Cilantro • Dill • Oregano
• Marjoram • Sweet basil • Tarragon • Thyme • Letter (all except
Iceberg)
Prepared by Tay Sweat | Sweat for Life LLC
NUTS/GRAINS/LEGUMES/PROTEIN Nut butters also
• Raw Almonds • Almond butter • Hemp/Chia
Seeds • Raw Sesame
“Tahini” Butter • Walnuts
• Hazelnut • Amaranth • Kamut • Quinoa • Rye • Spelt • Wild Rice(black)
• Lentils • Navy Beans • Garbanzo beans
(chick peas) • Black beans • Pinto beans
SWEET FLAVORS/TEAS
• 100% Pure Maple Syrup (Grade B Only)
• Maple “Sugar” • Date “Sugar”
• 100% Pure Agave Syrup
• Alvaca • Anise • Chamomile • Cloves
• Fennel • Ginger • Lemon grass • Red Raspberry • Magic Moss Tea
Food not listed above may only be consumed in moderation (2-3 times a week)
Prepared by Tay Sweat | Sweat for Life LLC
Cheat Day
You will pick ONE day per MONTH (Optional, you don’t have to have a cheat day) and one day only to eat whatever you want as long as it fits into your Macros above. If you cannot fit the food within this day, throw it away or save it for next weeks cheat day.
You will still eat between 11am-7pm, I recommend this cheat day being on a Saturday or a day that you are off and can eat what you want. This will allow more fat loss during
other days, this will also allow you to still have the foods you crave. Enjoy!
Motivation To Continue
Note: These food combinations below will be Ideal for adding/mixing into your smoothies you will be making during your plan. Studies show that these foods have been proven to improve the preventable Dis-eases (not being at ease) many people are dealing with.
Vitamin/Mineral Deficiencies
Food/Herbs that have been shown to improve Minerals: Cellulite, low energy, and mental fog(to name a few) have been shown to link to mineral deficiencies and organ malnutrition. My number 1 mineral supplement that I personally take is Magic (Sea) Moss has all 92 of your needed minerals. Other things that compliment this is: Chlorella, Seaweed, Dulse, and other sea vegetables Foods that can cause Mineral deficiencies: Processed sugar, flour, junk food and Meats, as meat are not easily digested. This causes meat to sit in the intestines for weeks/months/years, resulting in the poop backing up into the bloodstream. This blocks the passages that normally pull in the minerals.
Prepared by Tay Sweat | Sweat for Life LLC
Sample Recipes Here I have added a few of my personal favorite recipes,
they are very simple, tasty and made the way nature intended. Feel free to add your own flavor and hey, if you make something good be sure to share. Thanks! ENJOY!!
Green Apple Protein Blast Ingredients
• 3-5 Apples or 12-20 ounces of fresh pressed/juiced apple juice • Elite Green Protein(Chlorella and Spirulina)
o Juice the 3-5 apples o Strain any of the pulp remaining(optional) o Add 2-4 servings of protein to the apple juice o Enjoy
§ 370-677 Calories § 32-64g of clean green protein § 58-99g Carbs § 2-6g of fat
Sweet Drink Ingredients
• 2 Bananas • 4-8 dates(pitted) • ¼-1/2 Cup of hemp seeds • 16-24 ounces of water • Cocoa power optional( makes it chocolaty)
o Add the hemp seeds and water to your blender o Blend until it looks like a smooth milk o Add the dates and bananas and blend o Enjoy
§ 656-1092 Calories § 14-26g of clean protein § 131-205g Carbs § 14-29g of fat
Prepared by Tay Sweat | Sweat for Life LLC
Berry Blast Ingredients
• 1 cup of Blueberries • 1 cup of blackberries • 1 cup of raspberries • 8-16 ounces of water)
o Add berries and water to your blender o Feel free to add Magic Moss o Blend and Enjoy
§ 211 Calories § 4g of clean protein § 49g Carbs § 2g of fat
Tropical Love
Ingredients • 3 cups of pineapples • 1 mango • Optional Elite green Protein(1-2 serings) • 8-16 ounces of water
o Add pineapples, mango and water to your blender o Feel free to add Magic Moss and/or elite grren o Blend and Enjoy
§ 382 Calories (558 with Green protein) § 4g of clean protein (35g with green protein) § 99g Carbs (107g with green protein) § 2g of fat (4g with green protein)
Prepared by Tay Sweat | Sweat for Life LLC
Raw Sweet Tooth
Ingredients
• 2 apples of pineapples • 8 dates(pitted) • Magic Moss(for consistency and added mineral) • ½-1 cup of water
o Add dates, Magic Moss and water to your blender(works really good with a food processor)
o Blend until it becomes a paste(add cinnamon as a option) o Peel/skin and dice apples into small cubes o Mix the apples into the paste and Enjoy
§ 662 Calories § 4g of clean protein § 177g Carbs § 0g of fat
