Due to the interest in the topic, “shrinking our waistline”, I decided to follow-up with Part 11, Nutrition and Relaxation. Here is a menu that has helped my clients get fast results:


Begin the day with a nutrition-packed smoothie. Spinach or kale; combined with your favorite fruit and topped with flax seeds and nuts. You won’t be hungry for hours and you’ll feel totally energized and healthy. You will need a Nutri-Bullet.

Salad of greens, tomatoes, cucumbers, avocado, sprouts and carrots tossed with 1 teaspoon of olive oil + ½ teaspoon lemon juice. Top salad with grilled or baked chicken breast or fish.

One cup of your favorite soup: vegetable, gazpacho or bean. Check out my soup recipes.

Treat yourself to a cup of delicious tea. Have tea anytime, mid-morning or mid-afternoon. It’s relaxing and satisfying.

This is a high-nutrient, low-fat and low-calorie menu, not typical American fare, but neither will be the results you will get. Instead of gaining belly fat, feeling lethargic and jeopardizing your health, you will be healthier, leaner, more energetic and happier with your body. You will lose your appetite for processed foods, sweets, baked goods, meat and alcohol. Note that your last meal is the lightest. You want to consume most of your calories before 5 p.m., when the body starts winding down to get ready for rest.



Sit quietly at home or office for 5, 10 or 30 minutes a day. When practiced daily, meditation will help you feel calmer and more alert. You will notice that cravings will diminish. If they do come, you will be able to preempt them by breathing and using an affirmation such as I am satisfied, I am full, I am calm, I am relaxing. The craving will slowly dissolve.

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