Written-By-Lateesha-Burrell-1

FOOD

JOURNAL

HABBITS

THAT CAN HELP YOU LOSE WEIGHT

Table of Contents

Starting the Program ....................................... 03
Boost your Metabolism .................................... 04
Breakfast Ideas ............................................... 05
Lunch Ideas .................................................... 07
Dinner Ideas ................................................... 09

Getting Started

This guide is an important key to your success while
on our weight-loss program. The information outlined
are examples of the type of meals that you need to
consume feel free to add, subtract, or substitute items
to satisfy your palate. 

Before starting the program you must make sure that
your body has a proper pH balance, and your digestive
tract is primed and ready. To achieve this you need to
use one of the following:

1. Signature Skinny Alkaline Packs
2. Release
3. Salt Water Flush
4. Milk of Magnesia Cleanse

Do one of the cleanses listed above 3 days prior to
starting your Signature Skinny weight loss
supplement, on the fourth day take the recommended
daily dose of the capsule you purchased with at least 6
ounces of water. Be sure to consume breakfast within
30 minutes of taking your capsules.

IMPORTANT NOTES:
1- Be consistent: These are not magic pills, however,
they will work like magic if you follow use some of the
methods mentioned above.

2- Alternate capsules every two months. (see the 90
days to skinny program)

Boost your Metabolism

If you reach a plateau try one of the products, or methods listed below.

Take a Vtox multi-vitamin: This product consists of
every vitamin, mineral, as well as digestive
enzymes, fruit extract, omega 3-6-9, probiotics, and
fiber. All of these things help boost the body’s
metabolism so you lose weight faster.

Exercise: If you are not active then it is time to add
this to your weight loss regimen.  Our Personal
Trainer Tonya C. Outlaw at Love to Dance Fitness
recommends that you are active for 3-4 days per
week no more than an hour. This will help you build
muscle so your body burns fat while you rest.

Eat at least 4 hours before you go to bed.

Do not skip any meals: Skipping meals causes the
body to store fat for energy instead of burning it so
you reach your goal faster. The average adult
should consume 1600 - 2000 calories per day.

Add lean protein and healthy fat to your diet:
Protein feeds your muscle so your body burns the
calories that you consume faster. Healthy fats like
nuts, avocado, ect activate the fat blocking
mechanism in the capsules. You will notice that you
have more energy, feel lighter, and lose weight fast
when you add these two items to your diet.

•PICK ONE •

Breakfast!

IDEAS

Don't skip breakfast. A good breakfast is the most crucial part of any
healthy weight-loss effort, as it revs up your energy level and

metabolism for the full day. These items will help boost your metabolism
through-out the day so you can start off losing the most weight.

OATMEAL 1 cup of oatmeal or Irish oats
(measured after cooking) with
with a pieces of a fatty breakfast
protein.

For example:
- Grilled chicken
- Bacon (2 Slices)
- Fish
- Sausage (1 patty or 2 small links) 

Vegetarian Alternative: 2
tablespoons chopped walnuts and
1 cup of fresh or frozen berries. 

ON THE GO - 1 cup of high fiber cereal Grape-
Nuts or other high-fiber breakfast
cereal. (Fiber one, Raisin Bran,
check your cereal aisle for other
great high fiber cereals)
- English muffin or Crescent
breakfast sandwich with a fatty
meat. (skip the hash browns)

Consume plenty of ALKALINE
Water to assist in eliminating the
extra calories.

EGGS Two scrambled egg whites, with a
WITH carbohydrate (bread), and a meat
TOAST
Directions: Spray your frying pan
with fat-free Pam, mix up to two
eggs in a bowl, adding some meat
to the mixture will give your eggs
girth and help to sustain you
longer.

SMOOTHIE - 3 ounces vanilla yogurt.
YOGURT - 1 tablespoon almond butter or 
1/3 cup of cashews.
- 1/2 cup frozen blueberries.
- 1/2 cup frozen pineapple.
- 1 cup kale or spinich.
- 3/4 cup water or ice.

Add all ingredients to a blender
and process until smooth.  Serve
chilled or at room temperature.

- 1½ cups reduced-fat (2%) plain
yogurt
- 2 Tbsp. applesauce
- ½ cup bran cereal
- ½ cup fresh blueberries
- ½ cup fresh raspberries

Combine yogurt and applesauce in
a medium bowl; mix well. Place
one quarter of yogurt mixture in
two bowls or yogurt jars. Top with
cereal, and half of the blueberries
and raspberries. Place remaining
yogurt in each jar. Top with
remaining berries. Serve
immediately.

•PICK ONE •

Lunch!

IDEAS!

Lunch is the second-most-important meal of the day in your weight-loss
plan. It boosts your energy level and regulates your metabolism to keep

you on an even keel.

Fruit salad

- Washed baby spinach leaves. (or other dark green salad greens)
- 4 ounces of grilled chicken.
- 8-10 sliced red grapes.
- Sliced red onion
- 2 tablespoons slivered almonds.

Dress salad with fresh lemon juice and 2 teaspoons olive oil. Salad
Alternative: Serve above recipe with ½ of a 6-inch pita pocket.

Bagel

- Plain Bagel
- Lean protein (i.e. chicken, tuna, turkey)
- Dash of your favorie seasonings
- Lettuce
- ¼ of a sliced avocado
- 2 slices of tomato
- 2 slices of part-skim mozzarella cheese
- 1 teaspoon Dijon mustard
- 1 romaine lettuce leaf.

On the Go Lunch

- Subway type sandwich from a restaurant or from home.
- Grilled chicken sandwich from a fast food restaurant, with a side
salad (skip the fries) and a water.
- Ham or Cheese Burger from a fast food restaurant with a side salad
(NO FRIES) and a fruit drink.

NOTE: Add an alkaline packet to your drink to help eliminate the
extra calories.

•PICK ONE •

Dinner!

IDEAS

It is important to eat a well balanced meal for dinner because this has
an effect on how you feel in the morning. The body begins to fast while

you are resting, which causes the body's blood sugar levels to drop.
Skipping dinner will cause you to be ravenous in the morning which can

lead to poor food choices Be sure to consume your dinner at least 3
hours before bed. If you notice that you an hungry before you go to bed

consume a healthy snack or detoxification drink

* Fish

- 5-ounce piece of cod or other white flaky fish.
- ½ cup rice and a steamed vegetable
- 2 tea-spoons olive oil
- fresh lemon juice

Place fish in a baking dish, top with 2 tea-spoons olive
oil, fresh lemon juice and a pinch of sea salt and pepper.
Bake at 375 for 10-12 minutes, or until cooked through.

* Chicken

- 3 tablespoons fresh lemon juice
- 2 tablespoons extravirgin olive oil
- 2 garlic cloves, minced
- (6-ounce) skinless, boneless chicken breast halves
- 1/2 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper

Combine first 4 ingredients in a large zip-top plastic
bag; seal. Marinate in refrigerator 30 minutes, turning
occasionally. Remove chicken from bag; discard
marinade. Sprinkle chicken evenly with salt and
pepper.  Place chicken on grill rack coated with cooking
spray; grill 6 minutes on each side or until done. Serve
with a vegetable of your choice.

* Burger

- 4-ounce ground sirloin burger. (or lean ground tur-key
burger)
- Whole-wheat English muffin or bun.
- Mushrooms
- Onions
- Dark Green Leafy Salad
- Balsamic vinegar
- Olive oil

Enjoy a 4-ounce ground sirloin burger (or lean ground
tur-key burger) and serve it on a whole-wheat English
muffin topped with sautéed mushrooms and onions.
Serve bur-ger with a large mixed green salad dressed
with bal-samic vinegar (or a dressing of your choice)
and 1 tea-spoon olive oil.

* Steak (Beef)

- 1/4 tbsp olive oil divided
- 4-6 oz steak thinly sliced across the grain
- 3/4 cloves garlic minced
- 1/4 shallot finely chopped
- 1 green onions thinly sliced
- 1 cups broccoli florets about 2 small crowns
- 1/2 tbsp cornstarch
- 1/3 cup water
- 2 tablespoons of cup low-sodium soy sauce
- 2 tbsp coconut sugar or brown sugar*
- 1/4 tsp fresh ginger minced
- dash tsp crushed red pepper flakes

Heat the oil in a skillet over medium-high heat. Add the
beef and cook until well-browned, about 6-8 minutes.
Once well-browned, remove from pan and set aside.
In the same pan, add garlic, shallot and green onions to
the beef drippings. Cook one minute, stirring
frequently. Add broccoli and cover for 5 minutes.
In a small mixing bowl, combine water and cornstarch
and mix until no longer lumpy. Combine soy sauce,
brown sugar, ginger and red pepper flakes in a medium
bowl. Add cornstarch mixture and stir to combine. Set
aside.
Remove cover from pan and add sauce. Cook until
sauce starts to thicken, about 3-5 minutes. Add beef
and stir to combine, cooking an additional 2-3 minutes.
Serve over brown rice, if desired