10 Day Jumpstart!
*Drink 6-8 oz of water
with lemon immediately upon waking.
*Eat breakfast within 30
minutes of waking.
*Space meals/snacks every
3 hours apart. (journaling helps keep track)
*Plan your meals, snacks and
*You may add more veggies
to any meal/snack if you’re hungry.
*Aim for 8-10 8oz water
*Drink 1-2 cups Green Tea
*You may use olive oil,
apple cider vinegar, lemon, balsamic vinegar on salads or to season.
*Choose yogurt with less
than 10g of sugar. (I like Oikos Triple Zero)
*Veggies can be whatever
you like: broccoli, spinach, salad greens, cucumbers, green beans, cauliflower,
bell peppers, Brussel sprouts, zucchini, carrots, radish, celery, onion,
(corn, peas and potatoes are carbs. NOT to be used as a veggie.)
*Be sure your nut butter
is 100% natural. I recommend Krema brand.
*No juice, pop, sports
drinks, alcohol, sweetened drinks, coffee creamers.
*You may drink herbal teas
or up to 2 cups coffee daily.
*Use Stevia as a
sweetener, or 1-2 tsp natural honey per day.
*Take a Detox bath 2-3
times a week. Hot water/baking soda/Epsom salt/oils.
*NO sugar or processed
*Aim for a solid 7-8 hours
of sleep a night. (sleep is crucial for a healthy metabolism)
*Journal daily-write down
1 positive affirmation about yourself and 2 things you are thankful for daily.
(emotional health is very important for weight loss)
*Exercise: 30 minutes of moderate
cardio daily for the full 10 days.
*On the first day of the Jumpstart, weigh yourself first thing in the morning before you eat. Wait to weigh yourself again until day 10. Always do morning, without clothing, before you eat or drink anything.
*Measure around your waist, across the belly button with a soft tape measure on the first and last day, along with the weigh in.
*Follow program for 10
days to reboot your metabolism, boost energy, boost immune system, banish
cravings and feel great again! This is a great way to begin a healthy, new lifestyle!
one food from each category)
5 egg whites ½ c oatmeal (1c
1c greek yogurt 1 slice 100% whole grain bread/English
1c cottage cheese 1 whole fruit or 1 cup chopped
2 eggs ½ cup sweet potato topped w/cinnamon
*Add 1 cup any veggie to your breakfast.
Lunch: (choose one food from each category)
4 oz chicken ½ c brown/wild
4 oz turkey ½ c quinoa or
4 oz tuna ½ sweet potato
*Add 2 cups of any veggie to your lunch.
(choose one from each category)
4 oz chicken/turkey ½ avocado
4 oz salmon/steak ¼ c raw nuts(almonds/walnuts)
6 oz fish (not
breaded) 2 TBS natural nut butter
*Add 2 cups of any veggie to your dinner.
(include 1 cup veg with all snacks)
Small apple/1 string
cheese 3 oz chicken or
turkey/ 10 walnuts
½ c yogurt ½
c cottage cheese/ ½ avocado
1 rice cake/ 1 TBS nut butter 2 boiled eggs
*Snacks and meals are spaced every 3 hours apart. The amount of snacks you eat daily will depend on what time you get up in the morning and the spacing of your meals that day. Most people will eat 2 a day.
*OPTIONAL LATE NIGHT
SNACK: (MUST BE 3 HOURS AFTER DINNER)
~2 TBS hummus/veggies
~½ c plain nonfat greek
~1 string cheese/veggies
**NOTE! ALWAYS consult your
health care provider before starting ANY nutrition or fitness program. Pretty
Healthy, Denette Kirschner, is not responsible for any health issues or
injuries sustained from this or any other program, diet or fitness plan. You
are responsible for your own health.