Table of Contents Chapter 1: Why Energy Management > Time Management..............3 Coming to Terms With Energy Management................4 Our Strategy for Boosting Energy4 Chapter 2: This is Where Everything Changes..5 Why You’ve Failed to Get Into Shape...........5 Deciding What Matters...............7 Chapter 3: Kaizen – The Small Changes That Will Supercharge Your Energy Levels.............8 Chapter 4: How to Enhance Your Sleep to Enhance Your Day..........11 Waking Up Full of Beans............12 Get Up on Time Every Time.......12 Why You Feel Ill in the Morning12 CBT for Getting to Sleep............13 Chapter 5: Ride the Tide................14 Why Your Body Has Energy Cycles.............14 How to Manage Your Energy Levels...........15 Finding a Routine for Optimum Performance.............16 Chapter 6: The Devastating Effect of Stress...17 How to Prevent Stress From Destroying Your Energy Levels........18 Chapter 7: Training for Energy......19 A Basic Training Program to Boost Your Energy..........20 Why the QUICK Routine is Effective.........21 How to Get Abs.......21 How to Write Goals and Increase Adherence................22 Chapter 8: Fuel.............23 Why Nutrients Matter...............23 Now Take This Information and Run With It…24 Sample Content Preview Either way, you could be working. You could be working on that amazing novel. The issue is not your time at all but rather it is your energy. And this isn’t to say that you’re in some way lazy, or that you could be making better use of your time right now. Instead, it is to say that you’re simply pushing yourself too hard and too far – and it should come as no surprise that you’re not achieving as much as you hope as a result. Energy is something that most of us ignore: ‘I have a few hours tonight,’ we say, ‘I’ll do it then!’. The only problem is that if you don’t have the energy, then you’re not going to do it. Your energy is finite, it can only go so far, and if you ignore that fact then you’re going to run out of steam and not accomplish the things you want to change. Coming to Terms With Energy Management There’s a good chance that you may be reading this and considering energy management properly for the very first time. Perhaps it’s something you never really thought about before – you wouldn’t be alone in that! But even at this early stage in the book, you’ve hopefully learned a valuable lesson. Simply acknowledging that energy is probably what’s holding you back is one of the very best things you can do to start making life easier. Once you come to terms with this, you can start to think more logically and realistically about what you can achieve in a day. That means you can remove item from your agenda – knowing full well that you won’t be able to accomplish them – and thus actually get more done as a result and come home with more energy left over. When thinking about whether you’re going to walk home tonight or drive, be realistic and accept that driving may be easier. When planning to complete a long list of chores this evening, be honest with yourself and ask how likely you are to really complete that list. Did you manage to finish everything you set out to last time? Give yourself a break and organize your day sensibly. Our Strategy for Boosting Energy So what is our overall strategy for boosting energy? It actually comes down to a few things. The first is management: managing our time better and thinking about how much energy we’re likely to have in a given day and what we actually want to do with it. And by finding ways to avoid wasting energy, we can save more for the things that we ultimately decide really matter. The next step is to start small and not be too ambitious. That’s true with the other things we’re trying to achieve and it’s also true of the lifestyle changes we’re introducing in this book. Simply put? You’re not going to transform your energy levels and your health overnight – and you shouldn’t try! Work up to it slowly and be smart about how you’re raising your energy. We’re going to introduce the concept of ‘kaizen’ here, which means that we’re introducing small changes with the aim of eventually seeing big results. Kaizen is a Japanese concept that basically means any journey is best accomplished with lots of little steps. And finally, we’re going to change everything. We’re going to look at our health and our lifestyles holistically. We’re going to acknowledge that to boost energy, it is not good enough that we simply introduce one new lifestyle habit, or start drinking smoothies. We need to rethink everything. This book will be your guide and by the end the aim is for you to be crackling with energy. You should feel like a coiled spring ready to explode. And then you can achieve some truly amazing things! Chapter 2: This is Where Everything Changes At the end of the last chapter, we mentioned that we had to change everything. That’s a pretty tall order but using the aforementioned ‘kaizen’ approach, we should see that it’s relatively possible to gradually introduce change that starts small and eventually becomes all encompassing. But before we go on, perhaps I should explain what I mean by ‘change everything’. Why do you need to change everything if all you want to do is get a little more energy? Let’s take a look at one example and use that as a microcosmic example of why it doesn’t work to try and change one aspect of your health and lifestyle in a vacuum. Why You’ve Failed to Get Into Shape If you’re like an awful lot of people, then at some point you have probably tried to get into better shape. That might mean you joined a gym, or perhaps you paid for a training program to get written for you. And if you’re like an awful lot of people, then you may well have failed to stick at the training program or to see the results you wanted. Why is that? Probably, it comes down to the simple fact that the training program was too ambitious. Very often, a training program will involve working out three, four or five times a week at a gym. As a standard rule, workouts will be somewhere between 40-60 minutes.

Table of Contents Side Dishes Crispy Potato Skin Wedges...........6 French Fries...7 Potato Croquettes..8 Potatoes au Gratin.9 Rosemary Russet Potato Chips............10 Roasted Winter Vegetables........11 Appetizers Fried Meatballs in Tomato Sauce..........12 Bacon Wrapped Shrimp13 Cheddar Bacon Croquettes......14 Crispy Fried Spring Rolls15 Crab Croquettes..16 Feta Triangles...........17 Korean BBQ Satay.............18 Jerk Chicken Wings...........19 Moroccan Meatballs with Mint Yogurt............20 Pigs in a Blanket.....21 Stuffed Garlic Mushrooms..........22 Entrees Chimichurri Skirt Steak..23 Roasted Heirloom Tomato with Baked Feta24 Portabella Pepperoni Pizza.........25 Mushroom, Onion and Feta Frittata...26 Roasted Rack of Lamb with Macadamia Crust........27 Salmon with Dill Sauce...28 Teriyaki Glazed Halibut Steak...29 Cajun Shrimp..........30 Kids Meals Cod Fish Nuggets31 Country Chicken Tenders...........32 Grilled Cheese.......33 Mini Cheeseburger Sliders.........34 Desserts Peanut Butter Marshmallow Fluff Turnovers..........35 Chocolate Cake...36 Apricot Blackberry Crumble.....37 Vanilla Soufflé.........38 Frequently Asked Questions.........39 Sample Content Preview Crispy Potato Skin Wedges ACTIVE: 40 MIN | TOTAL: 1 HR 25 MIN | SERVES: 6 6 medium russet potatoes 2 tablespoons canola oil 1½ teaspoon paprika ½ teaspoon black pepper ½ teaspoon salt 1. Scrub the potatoes under running water to clean. Boil potatoes in salted water for 40 minutes or until fork tender. Cool completely (approximately 30 minutes) in the refrigerator. 2. In a mixing bowl combine canola oil, paprika, salt and black pepper. Cut cooled potatoes into quarters and lightly toss in the mixture of oil and spices. Preheat the AirFryer to 390°F. Add the potato wedges to the cooking basket and place skin side down, being careful not to overcrowd. Cook the wedges for 14-16 minutes or until golden brown. French Fries ACTIVE: 10 MIN | TOTAL: 1 HR | SERVES: 4 6 medium russet potatoes, peeled 2 tablespoon olive oil 1. Peel the potatoes and cut them into 1/4 inch by 3 inch strips. Soak the potatoes in water for at least 30 minutes, then drain thoroughly and pat dry with a paper towel. 2. Preheat the Airfryer to 360°F. Place the potatoes in a large bowl and mix in oil, coating the potatoes lightly. Add the potatoes to the cooking basket and cook for 30 minutes or until golden brown and crisp. Shake 2-3 times during cooking. Note: Thicker cut potatoes will take longer to cook, while thinner cut potatoes will cook faster.

Sample Content Preview Makes 4 serves Ingredients - 2 cloves garlic, peeled - 2 cups mint leaves - 1 cup low-fat Greek yoghurt - 1 Lebanese cucumber, grated and squeezed of extra moisture - 400g lean beef mince - 2 tsp ground cumin - 2 tsp ground coriander - 1 tsp ground cinnamon - 1 brown onion, peeled and quartered - ½ cup flat leaf parsley - freshly ground or cracked black pepper, to taste - 2 Lebanese cucumbers, extra, cut into 1cm dice - 2 tomatoes, cut into 1cm dice - 1 red capsicum, cut into 1cm dice - 2 spring onions (including green tops), sliced - 4 wholemeal or wholegrain wrap bread Method Finely chop garlic and mint or place them into the bowl of a food processor and process until finely chopped. Transfer ? of garlic and mint mixture to a small bowl and mix with grated cucumber and yoghurt to make tzatziki. Set aside. Add onion and parsley to garlic and mint mixture and chop or process finely then combine with mince, spices and season with pepper. Use clean hands to divide into 8 portions, shape each into a 12cm long sausage. Spray a barbeque, chargrill or griddle with oil and heat on high. Cook kofta for 8 minutes or until cooked through, turning every few minutes. In a medium sized bowl, combine cucumber, tomatoes, capsicum and spring onion. To serve, divide Lebanese bread, salad and tzatziki on plates and add 2 kofta skewers to each.

Table of Contents Introduction 04 Chapter 1: What Social Media Marketing is and What it Isn't 14 Chapter 2: 8 Reasons Why You Need to Do Social Media Marketing 20 Chapter 3: You Need to Modify Your Social Media Marketing Campaign 31 Based on Your Online Business Type Chapter 4: The Classic Way to Do Social Media Marketing and Why it is a Waste of Your Time 37 Chapter 5: 10 Steps to Faster and Easier Social Media Marketing 43 Chapter 6: How to Do Niche Research and Targeting the Right Way 46 Chapter 7: Content Curation: Your secret Social Media Marketing Weapon 51 Chapter 8: Reverse Engineer Your Competitors' Top Content 58 Chapter 9: Fine Tune Your Payload Content 64 Chapter 10: Market Your List Right 70 Chapter 11: Unlock the Power of Repurposed Content 79 Chapter 12: Use Automatic Content Sharing 83 Chapter 13: Scale Up Your Targeting 88 Chapter 14: Sell to Your List Differently 93 Chapter 15: Reinvest Your Profits the Right Way 103 Conclusion 110 Sample Content Preview What am I getting at? Well, the secret to effective social media marketing is an inverted pyramid. It looks like a funnel. That is the metaphor you should have in your mind when thinking of ways to get traffic from social networks and social media platforms and turning that into cold, hard cash in your bank account. I need you to keep this idea of an inverted pyramid in your mind. It should have a wide base at the top. The top of that pyramid is heavy visibility. It has to be there. You need to be visible on the four major social media platforms. I'm talking about Facebook, Twitter, YouTube, and Pinterest. Taken together, the traffic volume you can get from these four platforms is mind blowing. They can potentially pump a tremendous amount of traffic. But that's just part of the equation. That's just the top of the funnel. Potentially, you can push a lot of traffic from the top. That's how wide the top of the funnel is. This training will focus on these four platforms, but you can pretty much use the tips that I'm going to share with you and modify them to market on other platforms since many of these principles easily apply. You might need to modify them a little bit. For example, if you are thinking of marketing on Instagram, a lot of the things that I will teach you about Facebook, Twitter, YouTube, and Pinterest, can be tweaked to work well on the Instagram platform. Now that you have a clear idea of the heavy visibility that you can achieve with social media, keep in mind that visibility does not mean traffic or clicks to your site. This is a myth. The visibility that I'm talking about means visibility on those platforms. When people share your content within those platforms, you can enjoy a tremendous reach within such platforms. But this does not automatically mean that when you share content on Facebook, people who see your link on the materials shared by their friends would automatically click them. Get the idea out of your head that raw visibility, or as Facebook terms it, "reach," automatically translates to traffic. It doesn't work that way. Instead, you need to start with heavy content visibility on each platform. People must see your stuff there. You must achieve a wide enough reach. People may not necessarily click on through to your site, but that's secondary. At this point, you just want your brand to be visible. You just want people to become familiar with your brand. So what's the big deal about visibility anyway? You may be thinking, since visibility doesn't mean actual visitors to your website, what good is it? Think about it this way, when was the last time you saw an ad for the first time and automatically clicked it? If you're like most other people, you probably would want to see the ad show up a few times for you to become familiar with it. You might glance at if from time to time, you might read the description from time to time, but after enough showings, you might seriously think of clicking through. The same applies to your content on social media platforms. Don't expect that just because you come up with catchy titles and nice, attention-grabbing graphics that this is enough for you to expect a tremendous amount of clicks to your website. It doesn't work that way. People have to be comfortable enough. Your content has to become familiar enough for them to click on it. When audience members click on the content you share through your social media accounts, they get a chance to like your page, follow your Twitter feed, pin your posts, or subscribe to your YouTube channel. They still stay on the platform, but they get a chance to subscribe to your account or follow you. This is the second stage of the social media funnel or inverted pyramid. You have to develop some sort of in-platform credibility. Your content is not just this random material that came out of nowhere. Even if people don't click on it, they see enough similarity in terms of branding, graphics, as well as other content cues so that your brand stands apart from everybody else's. Again, they may not necessarily be motivated to click, but with enough repetition through social media channels targeting certain topic categories and hashtags, your brand doesn't remain an unknown quantity. Once you have people checking your content out through your social media accounts, you can then send them "call to action" content (CTA). This content recruits people to your mailing list. This social content that you're sharing offers some sort of incentive.

Table of Contents Notes to Readers 2 Introduction. 3 Modifying Recipes ....... 4 Breakfast Items and Breads Blueberry Multigrain Pancakes....... 7 Biscuits .....8 Corn Bread.......9 Whole Wheat Bread......10 Simple Ways to Shake Your Salt Habit 11 Soups Crab and Corn Bisque .. 14 Crock Pot Vegetable Gumbo.15 Salmon Corn Chowder..16 Tips for Cancer Prevention ......17 Salads and Sides Home Cooked Black Eyed Peas.....19 Potato Salad ...20 Tuna Macaroni Salad.....21 Broccoli Casserole..22 Cajun Style Collard Greens ..23 Spicy Sweet Potato Coins......24 Three Cheese Baked Macaroni .....25 Two-Cheese Spinach Bake ....26 Tips for Increasing Physical Activity .27 Main Dishes Black Eyed Peas & Greens ....30 Chicken, Vegetable & Rice Bake..31 Crispy Baked Chicken ...32 Dirty Rice.......33 Hoppin’ John .34 Pan-Fried Catfish ...35 Pork Chops with Orange Sauce ....36 Keep Your Food Safe to Eat: Everyday Food Safety Tips 37 Desserts Fried Apples ...40 Fruit Salad ......41 Fudgy Whole Grain Brownies .......42 Peach Cobbler43 Sweet Potato Pie ....44 Additional Resources.45 Sample Content Preview Modifying Recipes Choosing healthy foods every day is important for your overall health. Many of the leading causes of death, including heart disease and cancer, can be managed or prevented with some simple changes to your diet. These changes will be easier if you learn how to make your favorite recipes healthier instead of giving up all of the foods that you love. The following is a list of some ways that you can give your recipes a healthy makeover. Reduce the Amount of Fat, Sugar, and Sodium You can often reduce the amount of fat, sugar, and sodium in a recipe without losing the flavor. By cutting fat and sugar, you also cut calories, which is important for weight management. Here are some general ways to do this: • Fat. Use half the amount of butter, or oil; replace the other half with unsweetened applesauce, mashed banana, or prune puree. If a recipe calls for 1 cup of shredded cheese, use 1/2 cup instead. • Sugar. Reduce the amount of sugar by one-third to one-half of the amount required. Try adding or increasing the amount of seasonings that enhance the sweetness of foods, like spices (such as cinnamon, cloves, allspice and nutmeg) or flavorings (such as vanilla or almond extract). • Sodium. Reduce salt by one-half in baked goods that do not require yeast. However, for bread products made with yeast, 1/4 teaspoon of salt per cup of flour is necessary for adequate rising of dough. For most main dishes, salads, soups, and other foods, you can reduce the salt by onehalf or eliminate it completely. Omit an Ingredient In some recipes, you can omit an ingredient altogether. • Skip the high calorie toppings like frosting, whipped cream, coconut, and chopped nuts. • Leave out optional condiments like pickles, olives, butter, mayonnaise, syrup, jelly and mustard, which add unnecessary sodium, fat, sugar and/or calories. Use a Low Fat Cooking Method Sometimes, changing the cooking method of a recipe can significantly reduce calories and fat. This is especially true in the case of deep frying, which adds a lot of unnecessary fat and calories to a recipe. • Choose recipes that rely on baking, broiling, poaching, braising, grilling, and steaming instead of frying. • For recipes that are usually fried, try baking instead. Lightly spraying the top of the food with a non-stick cooking spray may help to give food the crispier crust you would have achieved with the deep-frying method. • For recipes that require sautéing, try using a smaller amount of oil, or substitute with a fat-free liquid such as broth, or non-stick cooking spray. Using good non-stick pans also helps to minimize the amount of fat needed to prevent sticking. • For recipes that require basting the meat or vegetables in oil or drippings, baste with wine, fruit juice, low sodium vegetable juice, or low-sodium broth instead. Reduce the Portion Size Some recipes are difficult to modify, and as a result, may still be high in sugar, fat, or sodium despite all of your efforts to change them. In this case, simply choose to eat a smaller portion. Remember that balance is important, so when you do serve a high fat or high calorie item, offer plenty of healthy accompaniments, like fresh vegetables and fruit with the meal. Make a Healthy Substitution Healthy substitutions not only reduce the amount of fat, calories, and/or sodium in your recipes, but they can also boost the nutritional content. Here is a more comprehensive list of some healthy substitutions. Not every substitution will work in all recipes, but they are helpful options.

Table of Contents Table of Contents Guidelines for Healthy Food and Beverages for Adolescent Health Programs 4 • Replace Sweetened Drinks with Water and Low Fat Milk 4 • Serve More Fruits and Vegetables 5 • Increase Consumption of Whole Grains 6 • Provide Fewer High Fat or Sugar Foods and More Nutrient 7 Rich and High Fiber Foods • Serve Healthier Fast Food Choices 8 • Why Do Portion Sizes Matter? 9 Tips for Successfully Implementing Healthy Food and Beverages Guidelines 11 • Utilize Local Resources to Support Nutritious Eating 11 • Establish Agency Wide Nutritious Food Policies 11 • How to Deal with Challenges Associated with Costs 11 • Involve Youth in Choosing Nutritious Meal Options and Food Preparation 12 • How to Deal with Challenges Associated with Limited Facilities 12 • Lead By Example 12 • Suggestions for Healthier Food and Beverage Choices 13 • Healthier Vending Machine Options 14 • Quick Tips for Reading Labels 14 • Sample Menu Suggestions 15 Sample Recipes 16 • Tasty Healthy Chicken Nuggets 16 • Mini Veggie Pizzas 17 • Very Veggie Mac and Cheese 18 • Pyramid Pockets 19 • Mixed Goodie Bag 20 • Heart Healthy Hummus 21 • Vegetable Macaroni Salad 22 • Mexican Pinwheels 23 • Broccoli Buffet Salad 24 • Crunchy Bananas 25 • Peachy Pops 26 • Fruit Cobbler Crunch 27 • Sweet Chips 28 • Apple Cinnamon Wrap and Roll 29 • Super Fruity Smoothie 30 Related Online Resources 31 Acknowledgments 32 Sample Content Preview Mini Veggie Pizzas Ingredients: 5 whole grain English muffins (or mini bagels) 1 small zucchini 1 green or red bell pepper 8 – oz. package part-skim mozzarella cheese 8 – oz. can of tomato sauce ½ teaspoon dry oregano Directions: 1. Slice English muffins in half. Place them on a baking sheet, and toast lightly in oven or toaster oven. 2. Wash zucchini and bell pepper. Grate zucchini. Chop pepper into small pieces. 3. Grate mozzarella cheese. 4. Top each muffin in half with 1 tablespoon of tomato sauce. Add grated zucchini, chopped pepper and grated cheese. Sprinkle with oregano. 5. Broil in oven until cheese is melted (about 2 minutes). *If concerned about your daily sodium intake, try preparing this recipe with low salt or no tomato sauce Yields 10 pizza muffins Very Veggie Mac and Cheese Ingredients: 2 cups uncooked elbow macaroni 4 Tablespoons all-purpose white flour 2 cups fat-free milk 2 cups shredded low-fat cheddar cheese ½ teaspoon black pepper 2 cups cooked chopped broccoli Be creative: Add a drained can of diced tomatoes and/or chopped, cooked carrots instead of broccoli. Directions: 1. Cook macaroni, following the instructions on the package 2. Drain the cooked macaroni and return to the pan. 3. While the macaroni is still warm, sprinkle the flour and stir thoroughly. 4. Over the medium heat, slowly stir the milk into the macaroni. 5. Add the cheese and pepper. 6. Stir over medium heat until the milk and cheese thicken into a cream sauce—approximately 7-10 minutes. 7. Stir in the broccoli, heat thoroughly. 8. Taste; then add a small amount of salt, if needed. Yields about 6 servings

Table of Contents 1.0 Journey To Massive Commissions ........ 2 2.0 How To Get Started ........ 3 3.0 Why Affiliate Marketing? . 5 4.0 Super Affiliate Mindset .... 8 5.0 The ‘C.R.A.F.T.’ Strategy .................... 10 6.0 Affiliate Marketing Myths ..................... 14 7.0 How To Choose The Best Selling Product? .............. 18 8.0 Criteria Of The Best Product ............... 21 9.0 Killer Promo Secrets ..... 24 10.0 Writing Review Article . 26 11.0 How To 3X Your Commission ........... 28 12.0 Bonus Technique ........ 30 13.0 Types Of Killer Bonuses .................... 34 14.0 Free Traffic Hacks With Your Social Media ............. 41 15.0 Wrapping It All Up ....... 48 Sample Content Preview Through affiliate marketing, you are able to accomplish three things for three different people. First, you are making yourself feel good for earning a commission. Second, you’re helping a company or other people to gain new customers that they don’t already have. Finally, you are making a new satisfying experience to your customers. They would discover a product from you that can really be helpful and desirable. Let’s make it clear. Our expenses doing affiliate doesn’t have to be expensive and complicated. In fact, it can be done quickly with a profitable outcome. You don’t need for a big email list to drive traffic to the offer and a huge budget. So, without having to need those things, what should you have to make extra commissions from affiliate marketing? Personally, I would say a sense of creativity and a good work ethic will take you a long way when you apply them to the proper strategies. The thing about affiliate is how we don’t have to make our own products for this business to run. Yes, you know that you don’t have to go through the trouble of actually coming up with ideas and the labor of producing something. Instead, you’ll be selling other people’s products. You are, in short, an online sales agent. Your main task is to make sales but to do so, you have to be creative with your approach to your potentials. That is why on further chapters, I will break down the steps you need, to scout for the potential killer products! On another note, you don’t have to provide customer support for the products you sell. All enquiries or complaints will be directed to the product’s vendor. The vendor is responsible for its products and customer care. They will bear the brunt and grunts if anything goes wrong. However, should that happen, your reputation and credibility would be affected too, but not as severe as the vendors’. I’m sure some of us have gone through this experience at some point. So, always keep that in mind. What’s more, most of us neglect even the very basics of affiliate skills when we first started. So, what are those mistakes you’ve been doing all this while that you are unaware of? These could be the very reason why you can’t seem reach the breakthrough you’ve always wanted for your commission. The thing that you could’ve been doing unknowingly is not building your own mailing list. This is an exceptional no! Your buyers’ list is the very foundation of your affiliate marketing endeavor. It is the very basic of it all and you should always regard it with the highest importance. You might think I’m joking but there are some of us who neglect the need to follow-up with their list! Another folly of a common affiliate marketer is not knowing how to generate traffic at its fullest. You have your own way of doing this, of course, but are you truly maximizing the number of potentials that you should have been generating?

Table of Contents Introduction – Why Set Goals? ......................................... 3 How To Set Goals You Can Reach? ................................... 4 How To Actually Reach The Goals You Set ........................ 5 Get Motivated To Reach Your Goals ............................... 12 Sample Content Preview Will this report help me achieve my life goals? Yes! If you put it into practice. It really does teach you how to reach your goals, but only those that you're ready and willing to reach. This report walks you through each step of how to put in the time and effort required to achieve your goals in life. However, you must put in that time and effort. You have to take action and implement these effective strategies! How To Set Goals You Can Reach? All of us desire a better life. Everybody has dreams. Wishes are objectives, but objectives with pop, crackle, and snap. While goals offer a path to your desired destination, they frequently lack the motivation to get you there. Wishes are unique. As opposed to being struck by a lightning bug, they have an impact. You are allowed to dream. They allow you to fly. They enable you to access an endless well of potential and energy, giving you the strength to achieve things you might never have dreamed of. Think about fulfilling your wishes rather than setting goals if you want to bring about change in your life. You must choose what you wish for before you can make your wishes come true. The good life is something that many people daydream about as they slog through one work week after another, but they rarely have a clear understanding of what that "good life" should look like. What you truly want for yourself, not what you're supposed to want or what someone else wants for you. Every wish comes with a cost. If you are willing to pay the price, you can have whatever you want. Time, cash, or effort may be the cost. It might be in what you have to give up to achieve your goals. You have the ability to make your wish come true if you are willing to pay the necessary price. You have a 100% chance of success if you are 100% willing to pay the price. If you are willing to pay, your wish will be granted. How To Actually Reach The Goals You Set Step 1: Increase your desire. Desire is the foundation and the first step in achieving your goals. Have you ever tried to accomplish personal or professional goals but failed? This is an important question: WHY? The reason is straightforward: We lacked sufficient desire. Some people might contest that. However, despite my strong desire, I was unable to arrive. I'm sorry, but the desire was still insufficient. How do you recognize passionate, intense desire? It is what drives people to work nonstop and stay up late. The desire rules speech, thought, and deed. Think for a moment about the objectives you've set for yourself. How devoted are you to realizing these objectives? What circumstances would you give up? What if you could substantially boost your motivation to accomplish these goals? What if you knew for certain that you would never, ever give up because you wanted them so badly? You transition from hoping to knowing when you are genuinely 100% committed to achieving your goals. Quitting is never an option when you want something so badly. Either you create a solution or find one. You must pay the price, no matter what it is. You can achieve the unattainable dream by indulging your most intense desire.

Table of Contents The 10-Day Detox Diet Roadmap . . . . . . . . . . .2 5 Tips to Eliminate Belly Fat . . . . . . . . . . . . . . .7 Recipes – Breakfast . . . . . . . . . . . . . . . . . .10-15 Recipes – Lunch . . . . . . . . . . . . . . . . . . . . .16-21 Recipes – Dinner . . . . . . . . . . . . . . . . . . . . .22-33 Recipes – Snacks and Treats . . . . . . . . . . .34-39 Sample Content Preview MY EXCLUSIVE APPROACH My 10–Day Detox Diet program and companion cookbook will show you what food to eat, the proper portion sizes to enjoy and the important lifestyle practices to incorporate into your daily routine so you melt away the fat and restore health to your whole body, mind and spirit. I use the science and principles of Functional Medicine, which is the future of medicine–available now. It seeks to identify and address the root causes of disease, and views the body as one integrated system, not a collection of independent organs divided up by medical specialties. It treats the whole system, not just the symptoms. Through my Functional Medicine training, I was taught to treat the patient, not the disease. By shifting the traditional disease-centered practice of medicine to a patient-centered approach, Functional Medicine practitioners address the whole person, not just an isolated set of symptoms. We look at the interactions among genetic, environmental and lifestyle factors that can influence long-term health and complex, chronic disease. In this way, Functional Medicine supports the unique expression of health and vitality for each individual. While each of you is biologically unique, all of us share common foundations comprising an optimal functioning system. I’ve based this program off of specific commonalities I’ve observed from years of clinical practice and research and made them available to you in my systematic, easy-to-follow 10–Day Detox Diet. THE 10–DAY DETOX DIET ROADMAP HERE’S WHAT TO EAT DURING EACH PHASE OF YOUR DETOX WHAT TO EAT DURING THE PREP PHASE (THE 2 DAYS LEADING INTO YOUR 1O-DAY DETOX) PROTEIN Low-toxicity animal- or plant-based protein such as: halibut, mussels, wild salmon (canned or fresh), sardines, sable, shrimp, scallops, grass-fed beef, lamb and organic chicken, and nuts and seeds if you want to focus on plant-based proteins FATS High-quality fats and oils such as: Avocado oil, coconut oil, olive oil, expeller pressed sesame oil VEGETABLES Low-toxicity vegetables, including sweet potatoes and winter squash starches FRUIT Low-toxicity fruits. See Dirty Dozen and Clean Fifteen from www.ewg.org SWEETENERS None. Not even artificial sweeteners like aspartame, Splenda or stevia DAIRY High-quality, full-fat organic dairy (this is eliminated in the 10-Day Detox Diet) GRAINS OR BEANS Whole–kernel grains such as: black rice, brown rice, qinoa, buckwheat Avoid pasta and other flour-based products Beans are ok, if you tolerate them, however not sweetened baked beans BEVERAGES Purified water, unsweetened herbal tea, seltzer, or mineral water (in moderation) Taper off caffeinated beverages, by cutting intake of coffee/tea in half on Day One of prep; on Day Two, cut Day One’s intake in half again. This will help reduce withdrawal symptoms No soda, diet soda, sports drinks, fruit juice or alcohol THE 10–DAY DETOX DIET ROADMAP WHAT TO EAT DURING THE DETOX (10 DAYS) PROTEIN Poultry: chicken, turkey, duck, pheasant, Cornish game hen, look for hormone and antibiotic free Seafood: anchovies, clams, cod, crab, flounder/sole, herring, small halibut, mussels, wild salmon (canned or fresh), sardines, sable, shrimp, scallops, trout Eggs: Up to 8 per week, organic or omega 3 eggs only Red or Wild Meat: lamb, beef, bison, venison, ostrich, deer, elk Soy: tofu or tempeh, organic non-GMO only Nuts & Seeds: Nuts: almonds, Brazil, cashews, hazelnuts, macadamia, pecans, pine, pistachios, walnuts, raw cacao Seeds: chia, flax, hemp, pumpkin, sesame, sunflower Nut/Seed Butters: Almond, cashew, pecan, macadamia, walnut Nut Flours: almond meal, coconut flour FAT Oils: For cooking with high heat: coconut, grapeseed, avocado For cooking with moderate heat: olive, grapeseed, unrefined sesame For cooking without heat: flaxseed, extra virgin olive Nuts & Seeds: (See above) Fish: salmon (canned or fresh), sardines, trout, herring, anchovies Produce: avocado, olives, raw cacao, coconut NONSTARCHY VEGETABLES Artichokes, arugula, asparagus, avocado, bean sprouts, beet greens, broccoli, Brussels sprouts, cabbage, cauliflower, celery, chives, collard greens, cucumber, dandelion greens, eggplant, endive, garlic, ginger root, green beans, hearts of palm, kale, kohlrabi, lettuce, mushrooms, mustard greens, onions, parsley, peppers (bell, chili, etc.), radicchio, radish, rutabaga, seaweed, shallots, snap beans, snow peas, spinach, summer squash, Swiss chard, tomatillos, tomatoes, turnips, turnip greens, watercress, zucchini FRUIT Blackberries, blueberries, cranberries, kiwi, lemons, limes, raspberries SWEETENERS None. Not even artificial sweeteners like aspartame, Splenda or stevia

Table of Contents BREAKFAST Crunchy Oatmeal, Creamy Oatmeal, Apple Cinnamon Oatmeal, Tofu Scramble, p.1 SALAD DRESSINGS AND DIPS Creamy Dill Dressing, Vinaigrette Dressing, Oriental Salad Dressing, Balsamic Vinaigrette p. 2 Piquant Dressing, Raspberry or Blackberry Vinaigrette, Easy Bean Dip, Hummus, Colorful Chili Dip, p. 3 Spinach Dip, Red Pepper Dip, Low-Fat Guacamole, p. 4 Tofu Mayo, p. 5 SALADS AND SIDES Easy Bean Salad, Veggies in a Blanket, Steamed Asparagus with Raspberry Sauce, p. 5 Broccoli with Vinaigrette, Spicy Black Beans and Tomatoes, Spinach Salad with Fruit Flavors, Colorful Corn Salsa, p. 6 Garlicky Green Beans, Yams with Cranberries and Apples, Hoppin’John Salad, Asian Fusion Salad, p. 7 Curly Pasta Salad, Zippy Yams and Bok Choy, p. 8 Roasted Sweet Potato Wedges, Broccoli with Kasha and Black Bean, Mashed Grains and Cauliflower, Mushroom Gravy, p. 9 Garlic Spinach, Braised Collards or Kale, Sesame Kale, p. 10 Kwick Kale, Broccoli with Fat-Free Dressing, Broccoli with Sun-Dried Tomatoes, Home style Squash and Pinto Beans, p. 11 SOUPS AND STEWS Vegetable Broth, Gazpacho, Minestrone, p. 12 Almost-Instant Black Bean Chili, Curried Lentil Soup, Red Lentil Soup, p. 13 Spicy Noodle Soup, Mushroom Barley Soup, Autumn Stew, p. 14 Pumpkin Soup, Velvet Corn Chowder, Split Pea Soup, p, 15 Mayan Black Bean Soup, p. 16 MAIN DISHES Tofu Tacos, p. 16 Quick Bean Burritos, Missing Egg Sandwich, Pita Veggie Burger-wich, p. 17 Pan-Seared Portobello Mushrooms, Bean Burgers, Quickie Quesadillas, p. 18 Pasta e Fagioli, Zucchini Corn Fritters, Barbeque-Style Baked Tofu, p. 19 Sweet and Sour Stir-Fry, Chunky Ratatouille Sauce, p. 20 Simple Marinara Sauce, “That’s-a Delicious!” Pasta Primavera Sauce, Spanish Bulgar, p. 21 Red Beans and Rice, Tamale Pie, p. 22 Easy Stir-Fry , Buckwheat Pasta Seitan, Sure-Fire Roasted Vegetables, Italian Seasoning Mix, p. 23 Mexican and Indian Seasoning Mix, p. 24 DESSERTS Baked Apples, Summer Fruit Compote, Strawberry Applesauce, Peach Smoothie, p. 24 Strawberry Smoothie, Chocolate Banana Smoothie, Gingered Melon, “Un” Apple Pie, Chocolate Pudding, p. 25 Sample Content Preview Creamy Oatmeal Makes 1 serving Adding cold water makes a creamier and softer oatmeal. 3/4–1 cup cold water 1/2 cup oats cinnamon, to taste fruit, to taste (optional) Mix together oats and water and bring to a boil. Reduce heat to very low and let simmer for 3 to 5 minutes, depending on desired consistency. Add cinnamon and fruit, if desired. Per serving: 156 calories; 2.6 g fat; 0.5 g saturated fat; 14.8% calories from fat; 0 mg cholesterol; 6.5 g protein; 27.2 g total carbohydrates; 0.6 g sugar; 4 g fiber; 6 mg sodium; 27 mg calcium; 1.8 mg iron; 0 mg vitamin C; 0 mcg beta-carotene; 0.3 mg vitamin E Apple Cinnamon Oatmeal Makes 2 1-cup servings 1 cup old-fashioned or quick-cooking oats 2/3 cup apple juice concentrate 1 1/3 cup water 1/2 teaspoon cinnamon 1/2 cup raisins or currants (optional) Combine oats, apple juice concentrate, water, and cinnamon in a saucepan. Bring to a simmer, then cover and cook three minutes. Remove from heat and stir in raisins or currants, if using. Let stand three minutes before serving. Per 1-cup serving: 312 calories; 2.9 g fat; 0.5 g saturated fat ; 8.4% calories from fat; 0 mg cholesterol; 7 g protein; 66 g carbohydrate; 32.9 g sugar; 4.7 g fiber; 29 mg sodium; 51 mg calcium; 2.8 mg iron; 2.1 mg vitamin C; 0 mcg beta-carotene; 0.3 mg vitamin E Muesli Makes about 6 1/2-cup servings Muesli, a European breakfast standard, is made from uncooked grains traditionally soaked in fruit juice overnight. Try this updated morning treat with rolled oats that can be eaten right away. 2 cups rolled oats 1/4 cup chopped almonds 1/2 cup chopped dried fruit (apples, figs, apricots, etc.) 1/2 cup raisins Combine oats, almonds, dried fruit, and raisins. Leave whole or grind in a food processor for a finer cereal. To serve, mix with hot or cold fortified soy- or rice milk, fruit juice, or applesauce. Top with fresh fruit if desired, and let stand a few minutes before serving. Store in an airtight container in the refrigerator. Per 1/2-cup serving: 196 calories; 4.6 g fat; 0.5 g saturated fat; 21% calories from fat; 0 mg cholesterol; 6.1 g protein; 35.2 g total carbohydrates; 13 g sugar; 4.6 g fiber; 5 mg sodium; 43 mg calcium; 1.8 mg iron; 0.5 mg vitamin C; 79 mcg beta-carotene; 1.8 mg vitamin E Tofu Scramble Makes 4 servings 1/2 cup vegetable broth, divided 1/2 cup chopped celery 1/2 cup chopped onion 1 1/2 cup chopped bell pepper 1 cup chopped carrots 1 cup chopped fresh kale 16 ounces low-fat tofu, drained and crumbled 1/4 teaspoon salt 1/4 teaspoon black pepper 1 teaspoon dried basil Heat 1/4 cup broth in a skillet over medium-high heat. Add celery, onion, bell pepper, and carrots. Cook until softened. Add remaining 1/4 cup broth and kale. Cover skillet and cook until kale is wilted. Add tofu. Cook until firm and lightly browned. Add salt, black pepper, and basil. Per serving (1/4 of recipe): 161 calories; 6.9 g fat; 1 g saturated fat; 38.5% calories from fat; 0 mg cholesterol; 13.5 g protein; 14.9 g total carbohydrates; 3.8 g sugar; 6.5 g fiber; 308 mg sodium; 116 mg calcium; 4.4 mg iron; 25.3 mg vitamin C; 4125 mcg beta-carotene; 0.9 mg vitamin E Salad Dressings and Dips Creamy Dill Dressing Makes about 1 1/2 cups This rich-tasting, creamy dressing has no added oil. Its creaminess comes from tofu. 1 12.3-ounce package firm silken tofu 2 tablespoons lemon juice 3 tablespoons seasoned rice vinegar 1 tablespoon cider vinegar 1 teaspoon garlic granules or powder 1/2 teaspoon dried dill weed 1/4 teaspoon salt Combine all ingredients in a food processor or blender. Blend until completely smooth, 1 to 2 minutes. Store any extra dressing in an airtight container in the refrigerator. Per 1 tablespoon serving: 12 calories; 0.4 g fat; 0.1 g saturated fat; 28.8% calories from fat; 0 mg cholesterol; 1 g protein; 1.2 g total carbohydrates; 0.9 g sugar; 0 g fiber; 60 mg sodium; 5 mg calcium; 0.2 mg iron; 0.4 mg vitamin C; 1 mcg beta-carotene; 0 mg vitamin E