Sassy Water Recipe

2 Liters water (8 1/2 cups)

1 teaspoon freshly grated ginger root

1 medium cucumber, peeled and thinly sliced

1 medium lemon, thinly sliced

12 mint leaves.

Combine all ingredient in a large pitcher, chill in the refrigerator, and let flavors blend overnight.

The Metabolism Boost Weekly Plan

Week 1
- Days 2, 4 and 6 - 10 reps
-Lunge Press

Week 2
- Days 2, 4, and 6 - 15 reps
- Squat Curls

Week 3
- Days 2, 4, and 6 - 2 sets, 10 reps
- Side Lunge & Raise

Week 4
- Days 2, 4, and 6 - 2 sets, 15 reps
- Pushup Rows


Week 1
- Days 1, 3, and 5 - 10 reps
-Bicycle

Week 2
- Days 1, 3, and 5 - 15 reps
-Hover

Week 3
- Days 1, 3, and 5 - 2 sets, 10 reps
- Roll-Up

Week 4
- Days 1, 3, and 5 - 2 sets, 15 reps
- Arm & Leg Extension

One-Month Walking Plan

---Week 1----

Day 1
30 Mins.

Day 2
25 Mins.

Day 3
30 Mins.

Day 4
25 Mins.

Day 5
30 Mins.

Day 6
25 Mins.

Day 7
REST

---Week 2---

Day 1
45 Mins.

Day 2
35 Mins.

Day 3
45 Mins.

Day 4
35 Mins.

Day 5
45 Mins.

Day 6
35 Mins.

Day 7
REST

---Week 3---

Day 1
60 Mins.

Day 2
45 Mins.

Day 3
60 Mins.

Day 4
45 Mins.

Day 5
60 Mins.

Day 6
45 Mins.

Day 7
REST

---Week 4---

Day 1
60 Mins.

Day 2
45 Mins.

Day 3
60 Mins.

Day 4
45 Mins.

Day 5
60 Mins.

Day 6
45 Mins.

Day 7
REST

Additional Recipes

Breakfast

-Nutty Fruit Muffins
-Pumpkin Spiced Oatmeal
-Southwestern Double-Corn and Pecan Muffins

Lunch/Salads/Sandwiches/Soups

-Wasabi Salmon Sandwiches
-Tuna Bruschetta
-Fresh Pea Soup with Mint
-Asian Soup with Shrimp Dumpling
-Turnip and Carrot Soup with Parmesan
-Cucumber and Melon Salad with Watercress, Herbs, and Feta
-Sugar Snap Pea and Fennel Salad with Apple Cider Vinaigrette
-Crab Salad with Avocado and Pomelo
-Spinach Salad
-Curried Potato Salad

Dinner

-Seared Wild Salmon with Mango Salsa
-Thai Sweet-Hot Shrimp
-Vietnamese Beef Salad
-Broccoli and Tofu Stir-Fry with Toasted Almonds
-Stir-Fried Broccoli and Mushrooms with Tofu


Desserts

-Chocolate Strawberries
-Oatmeal Cookies with Cranberries and Chocolate Chips
-Chocolate Pudding with Bananas and Graham Crackers
-Citrus Ricotta Cannoli
-Double Chocolate Chip Oatmeal

Recipes for 28 Day Flat Belly Diet

Breakfast

-Apple-Almond Oatmeal
-Banana Split Oatmeal
-Banana Waffle
-Breakfast BLT
-Cashew Crunch
-Banana-Pecan Oatmeal
-PB&B
-Peanut Butter Toast & Yogurt
-Vanilla Macadamia parfait
-Fruit & Nut Cereal

Lunch

-Chicken Lettuce Wraps I or II
-Chilled chicken Pasta
-Cheesy Spinach Ziti
-Crunchy Tuna Melt *
-Ham & Blue Cheese Salad
-Southwest Veggie Burger
-Tuna Pita
-Tuna Salad
-Turkey Cranberry Muffin
-Waldorf Pita

Snack

-PB&A Oatmeal
-Pineapple Sundae
-Apple Pie Smoothie
-Cheesy Black Bean Dip
-Open-Faced Turkey Sandwich

Dinner

-Chicken Caesar
-Chicago-Style Hot Dog
-Cheesy Veggie Pasta
-Grilled chicken Salad
-Pineapple-Ham pizza
-Ricotta Calzone
-Salmon Sandwich
-Mexicali Salad
-Slaw Dog
-Shrimp and Snow Pea Sesame Pasta

Four - Day Anti-Bloat Menu, Day 4

Breakfast

-1 packet instant Cream of Wheat
-1 cup skim milk
-1/4 cup roasted or raw unsalted sunflower seeds
-2 dried plums
-Glass of Sassy Water

Lunch

-4 oz organic deli turkey, rolled up
-1 cup steamed baby carrots
-1 low-fat string cheese
-Glass of Sassy Water

Snack

-Strawberry Smoothie: Blend 1 cup skim milk and 1 cup frozen, unsweetened strawberries in blender for 1 minute. Transfer to glass and stir in 1 tbsp cold-pressed organic flax seed oil, or serve with 1 tbsp sunflower or pumpkin seeds.

Dinner

-1 cup yellow squash sauteed with 1 tsp olive oil
-3 oz grilled chicken breast
-1/2 cup cooked brown rice
-Glass of Sassy Water

Four - Day Anti-Bloat Menu, Day 3

Breakfast

-1 cup unsweetened cornflakes
-1 cup skim milk
-1/4 cup roasted or raw unsalted sunflower seeds
-2 tbsp raisins
-Glass of Sassy Water

Lunch

-4 oz organic deli turkey, rolled up
-1 low-fat string cheese
-1 pint grape tomatoes
-Glass of Sassy Water

Snack

- Peach Smoothie: Blend 1 cup skim milk and 1 cup frozen, unsweetened peaches in blender for 1 minute. Transfer to glass and stir in 1 tbsp cold-pressed organic flax seed oil, or serve with 1 tbsp sunflower or pumpkin seeds.

Dinner

-1 cup cooked green beans
-3 oz grilled or baked turkey break cutlet
-1/2 roasted red potatoes drizzled with 1 tsp olive oil
-Glass of Sassy Water

Four - Day Anti-Bloat Menu, Day 2

Breakfast
-1 cup Rice Krispies
-1 cup skim milk
-1/4 cup roasted or raw unsalted sunflower seeds
-4 oz pineapple tidbits canned in juice
-Glass of Sassy Water

Lunch
-3 oz chuck light tuna in water
-1 cup steamed baby carrots
-1 low-fat string cheese
-Glass of Sassy Water

Snack
-Pineapple Smoothie: Blend 1 cup skim milk, 4 oz canned pineapple tidbits in juice, and a handful of ice in blender for 1 minute. Transfer to glass and stir in 1 tbsp cold pressed organic flax seed oil, or serve with 1 tbsp sunflower or pumpkin seeds.

Dinner
-1 cup fresh cremini mushrooms sauteed with 1 tsp olive oil
-3 oz grilled chicken breast
-1/2 cooked brown rice
-Glass of Sassy Water

Anti - Bloat Four Day Menu - Day One

Breakfast
- 1 Cup Unsweetened Cornflakes
- 1 Cup Skim Milk
- 1/2 Cup Unsweetened Applesauce
- 1/4 Cup Roasted or Raw Unsalted Sunflower Seeds
- Glass of Sassy Water

Lunch
- 4 oz Organic Deli Turkey, rolled up
- 1 low-fat string cheese
- 1 pint fresh grape tomatoes
- Glass of Sassy Water

Snack
- Blueberry Smoothie: Blend 1 cup skim milk and 1 cup frozen unsweetened blueberries in blender for 1 minute. Transfer to glass and stir in 1 tbsp cold-pressed organic flax seed oil, or serve with 1 tbsp sunflower or pumpkin seeds.

Dinner
-1 Cup cooked green beans
-4 oz grilled tilapia
-1/2 cup roasted red potatoes drizzled with 1 tsp olive oil
-Glass of Sassy Water

Shopping List for Four Day Anti-Bloat Jumpstart

·2 pints grape tomatoes
·1 pint fresh or frozen green beans
·2 large red potatoes
·10 oz bag baby carrots
·Half pint cremini mushrooms
·1 large yellow squash
·4 medium cucumbers
·4 medium lemons
·½ gallon lactose-free skim milk
·1 package low-fat string cheese
·10 oz bag of frozen unsweetened blueberries
·10 oz bag of frozen unsweetened peaches
·10 oz bag of frozen unsweetened strawberries
·10 oz box unsweetened corn flakes
·12 oz box of Rice Krispies
·12 oz box of instant Cream of Wheat
·14 oz box instant brown rice
·24 oz jar unsweetened applesauce
·8 oz can pineapple tidbits canned in pineapple juice
·1 cup bulk (or 1 small package) roasted or raw unsalted sunflower seeds
·8 oz bottle cold-pressed organic flaxseed oil
·8 oz bottle olive oil
·15 oz package raisins
·7 oz container dried plums
·1-2 knuckles fresh ginger root
·2 bunches fresh mint
·2 packages organic deli turkey
·¼ pound tilapia
·1/3 pound boneless skinless chicken breast
·¼ pound turkey breast cutlet
·3 oz chuck light tuna in water
·Original and Italian medley Mrs. Dash salt-free seasoning blends