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Copyright © 2014 – Maureen Garry - All Rights Reserved. Page | 2

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Copyright © 2014 – Maureen Garry, BA, Pn1, CTT. All rights are reserved. You may not

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Welcome to the Flat Belly Breakthrough 10 Day Fat Fix

Congratulations on taking action toward getting the body you want

and deserve. I’m proud of you already!

Once you’ve taken the first step, then finding an expert you can trust will

guide you to your goal. You can trust me to stay with you.

I want you to succeed!

You’ll need to focus, but my job is to keep you on the right course without

adding any confusion. I aim to make this path simple, easy to follow and

effective.

I study the latest in fat loss science and know how to keep you losing fat

without yo-yo dieting. But fear not, I won’t get into any of the nitty-gritty

with you because I know you don’t want theory. You want RESULTS.

Follow the rules and you’ll do just fine. And after the 10 days are over, keep

following the rules and your fat loss will continue. It doesn’t get much

sweeter than that.

Let’s get going on your fat fix!

Your fat loss cheerleader,

Maureen Garry, BA, Pn1, CTT

Certified Nutritionist and Trainer



Disclaimer

The information presented in this work is not intended as medical

advice or as a substitute for medical counseling. The information

should be used in conjunction with the guidance and care of your

physician.

You must consult your physician before beginning this program as you

would with any exercise or nutrition program. This program is designed for

healthy individuals 18 years and older. The dietary recommendations in this

program are not intended as a substitute for any regimen that may have

been prescribed by your physician.

If you are taking any medications, you must talk to your physician before

starting any nutritional program. If you choose not to obtain the consent of

your physician and/or work with your physician throughout the duration of

your time using the recommendations in the program, you are agreeing to

accept full responsibility for your actions.

You must have a complete physical exam if you are sedentary, if you have

high cholesterol, high blood pressure or diabetes, if you are overweight, or

if you are over 30 years old.

By continuing with the program you recognize that despite all precautions

on the part of Maureen Garry, there are risks of injury or illness which can

occur because of your use of the aforementioned information and you

expressly assume such risks and waive, relinquish and release any claim

which you may have against Maureen Garry or her affiliates as a result of

any future physical injury or illness incurred in connection with, or as a

result of, the use or misuse of the program.



10 Day Fat Fix to Jump Start Your Fat Loss

You are going to rock these 10 days and get fantastic results, because I’m

going to tell you everything to eat—and when to eat it—each and every

day.

AND I promise no theory, only simple directions with perhaps a wee-small

sentence of explanation, the “why.” So without further adieu, let’s review

your six simple “rules to live by”:

Rule #1: Fill up on veggies

If you feel hungry but have already eaten the entire allotted meal or snack,

go for the “free” foods and eat until you are satisfied. Have a big bin of pre-

cut raw veggies in the fridge to grab easily and ALWAYS prepare extra

vegetables when cooking so you have plenty of variety. It’s okay to use a

small amount of oil when cooking your free foods, if that’s what will make

them appealing to you.

Use your big pots and pans! Eat them in abundance!

Artichokes

Arugula

Asparagus

Beans, green

Bell peppers

Bok choy

Broccoli

Brussels sprouts

Cabbage

Cauliflower

Celery



Chard

Collard greens

Cucumbers

Eggplant

Kale

Lettuce

Mushrooms

Onions

Radishes

Snow peas

Spaghetti squash

Spinach

Sprouts

Tomatoes

Turnips

Water chestnuts

Zucchini

Any non-caloric natural beverage, such as tea, coffee, water with

lemon, stevia-sweetened beverages (These are not on the shopping

list, so buy what you like and drink up! At least 8 glasses of plain,

filtered water is always easy and a wise choice.)

Herbs; spices; vinegars; hot sauce; salsa; Bragg’s aminos; pure

stevia; vanilla, almond and mint extracts (Likewise, these are not on

the shopping list. Buy what you like and use liberally.)

Why?

Losing fat is not about feeling deprived, but about making better choices.

You are learning how to eat for long-term leanness, not yo-yo dieting.



Rule #2: Commit yourself to a daily 12 hour fast

All meals should be eaten within a 12 hour window so you have at least 12

hours without eating anything. Let’s say you finish your last bit of dinner at

7:00 p.m. Following this rule means you will not eat anything before 7:00

a.m. You can have water and other non-caloric beverages, but no food.

However, if not eating for this long makes you weak, overly-fatigued or

foggy-headed, please listen to your body and shorten the fasting window by

an hour. If you can still function fairly well and you’re just hungry, stay

strong and drink some water! Your body is adjusting.

Why?

Controlled fasting helps to get your body out of sugar burning mode and

into fat burning mode, which is where you want to be.

Rule #3: Drink a high protein smoothie with some healthy

fat for breakfast

All the simple smoothie recipes in the 10 Day Fat Fix have a good source of

protein along with healthy fats and limited carbohydrates. Not only are they

quick and easy, most of them even have vegetables in them! (Who can

argue with vegetables at every meal?) Don’t be scared, it’s only a small

amount of spinach and you can’t even taste it. Feel free to add more!

Why?

Protein and fat keep your appetite satisfied much longer than

carbohydrates, smooth out your blood sugar and keep your energy even.



Rule #4: Don’t skip meals

Eat all your meals, but if you’re not hungry at snack or meal time it’s okay

to save the food until later. However, you must NOT eat it during your

fasting time! You should go to bed slightly hungry.

Why?

Skipping meals usually leads to binging later, so don’t starve yourself

thinking it will work faster. You’ll end up regretting it.

Rule #5: Periodically eat more than normal

Your body is an interactive and adaptive organism, constantly adjusting to

its environment. If your daily caloric intake drops too low for too long, your

body adapts and needs less food. The unfortunate side-effect is that going

back to eating normally will cause you to gain weight.

Don’t despair. You can still cut calories to lose weight, but the trick is to

periodically eat more calories to keep your body’s vigilance center

convinced you’re not starving to death.

When the biological alarms are quiet again you go back to cutting calories,

and losing fat. Day 5 of the Fat Fix has a bigger dinner than normal, which

follows this strategy.

Why?

Eating a big meal every 4-7 days will re-set your body into higher-calorie

burning mode.

Rule #6: Get up and move every day

As mentioned above, your body adapts to its environment. To be sure you

maintain your muscle, aim for some challenging physical activity at least



three days per week. The Flat Belly Breakthrough Manual has all you need

to begin a smart exercise program. If that’s too much for you right now, at

minimum take a 30 minute walk every day.

Why?

Muscles burn far more calories than fat, even while resting, which allows

you to eat more without gaining weight.

Pretty simple, isn’t it?

I think you’re ready. Take a look at the menu plan, print out the shopping

list and plan your start date.

Oh, and don’t forget to weigh yourself and take some measurements. It will

be exciting to see the changes you can make in just 10 days.

You’re going to do GREAT!



Menu Plan Days 1-5

Day 1 Day 2 Day 3 Day 4 Day 5

Breakfast

Chocolate Banana

Peanut Butter

Smoothie

Lime and

Coconut Green

Smoothie

Avocado Berry

Smoothie

Peachy

Avocado

Smoothie

Blueberry Pie

Green Monster

Smoothie

Snack

½ cup cottage

cheese

½ cup blueberries

1 hardboiled

egg

Free vegetables

½ cup cottage

cheese

½ cup

strawberries,

sliced

1 oz string

cheese

Free vegetables

½ cup cottage

cheese

½ cup

blueberries

Lunch

1 serving Mother’s

Day Frittata

1 cup cucumber

slices

10 cherry tomatoes

1 cup black

bean turkey chili

2 cups Sautéed

Zucchini and

Broccoli

Cajun Chicken

Breast

2 cups steamed

green beans

2 cups Quick

Spaghetti-

Squash

Spaghetti

1 small apple

1 serving

Stovetop Pesto

Mahi Mahi

1 cup Sautéed

Kale and

Onions

Snack

20 almonds

10 baby carrots

1 ounce string

cheese

Free vegetables

20 almonds

10 baby carrots

1 cup broccoli

1 cup plain

nonfat yogurt

¼ cup frozen

blueberries

1 hardboiled

egg

Free vegetables

Dinner

1 cup Black Bean

Turkey Chili

2 cups Sautéed

Zucchini and

Broccoli

1 small orange

1 Cajun

Chicken Breast

2 cups steamed

green beans

1 small apple

2 cups Quick

Spaghetti-

Squash

Spaghetti

1 small orange

Stovetop Pesto

Mahi Mahi

1 cup sautéed

kale and onions

2 cups Curried

Butternut

Bisque with

1 cup cooked

chicken

½ cup steamed

yams with 1

tbsp butter

Chocolate

Banana “Ice

Cream”



Menu Plan Days 6-10

Day 6 Day 7 Day 8 Day 9 Day 10

Breakfast

Orange Smoothie

Health Nut

Blueberry

Smoothie

Orange

Creamsicle

Smoothie

Strawberry

Apple and

Banana

Smoothie

Chocolate

Mousse

Smoothie

Snack

½ cup cottage

cheese

½ cup blueberries

1 hardboiled

egg

Free vegetables

20 almonds

10 baby carrots

1 cup broccoli

1 hardboiled

egg

Free vegetables

½ cup cottage

cheese

½ cup

blueberries

Lunch

2 cups Curried

Butternut Bisque

Free vegetables

½ small apple

1 Beef Burger

with

Caramelized

Onions and

Blue Cheese

1 red bell

pepper

Chicken in a

Slow Cooker -

2 cups chicken

with veggies

½ cup peas with

1 tsp butter

Blackened

Salmon

1 cup sautéed

onions and

spinach

Easy Chicken

Soup – 2 cups

½ cup peas with

1 tsp butter

Snack

20 almonds

10 baby carrots

1 cup broccoli

1 cup plain

nonfat yogurt

¼ cup frozen

blueberries

1 cup plain

nonfat yogurt

¼ cup frozen

strawberries

1 cup plain

nonfat yogurt

¼ cup frozen

blueberries

1 hardboiled

egg

Free vegetables

Dinner

1 Beef Burger with

Caramelized

Onions and Blue

Cheese

1 cup Sautéed

Mushrooms and

Chard

Chicken in a

Slow Cooker -

2 cups chicken

with veggies

½ cup peas with

1 tsp butter

Blackened

Salmon

1 cup sautéed

onions and

spinach

Easy Chicken

Soup – 2 cups

½ cup peas with

1 tsp butter

Quick Beef,

Bean and

Cabbage Curry

– 2 cups

http://hungryhannahs.wordpress.com/2013/01/29/blood-orange-smoothie/

http://www.eatingbirdfood.com/2012/12/health-nut-blueberry-smoothie/



http://www.katiescucina.com/2013/01/strawberry-apple-banana-smoothie/






Shopping List Days 1-5

These lists contain quantities sufficient to make one recipe and feed one

person for all the breakfasts and snacks, in addition to making the recipes

outlined.

If you are feeding other people, increase the quantities accordingly.

Stock the pantry, spice drawer and freezer for all 10 days in the beginning

so you don’t have to think about it again later.

Pantry Items

Cocoa powder – 1 container

Almond butter – 1 jar

Almonds – 8 ounces

Black Beans - 2 cans

Black olives – 1 can

Chia seeds – 1 small bag

Chicken broth - 3 quarts

Chipotle peppers in adobo sauce - 1 can

Coconut milk - 2 cans reduced fat

Coconut oil – 1 small jar

Coconut, unsweetened shredded – 8 ounces

Flax seeds, ground – 1 small bag

Garbanzo beans - 2 cans

Marinara sauce, 1 32-ounce jar, all-natural

Olive oil – 1 bottle

Peanut butter – 1 jar all-natural (no sugar or hydrogenated oils)

Protein powder, vanilla – 1 canister (look for brands with a natural

sweetener, such as stevia)



Tomato paste - 2 cans

Tomatoes, diced - 2 cans

Walnuts – 4 ounces

Seasonings

Basil

Bay leaf

Black pepper

Cajun seasoning blend

Cayenne

Chili powder

Cinnamon

Cumin

Curry powder

Dill weed

Garlic powder

Ginger

Onion powder

Oregano

Paprika

Rosemary

Sage

Sea salt

Stevia

Thyme

Vanilla extract

Worcestershire sauce



Freezer Items

Bananas, ripe, peeled and sliced – 4

Blueberries – 1 bag

Corn – 1 bag

Peas – 1 bag

Spinach (if not purchasing fresh) – 1 bag

Strawberries – 1 bag



DAYS 1-5: Fresh items

Animal Products

Butter – 1 cube

Cheese, Cheddar – 8 ounces

Cheese, cottage, low fat - 1 pint

Cheese, mozzarella string – 1 package

Cheese, Parmesan – 4 ounces

Chicken breasts – 4

Eggs - 1 dozen

Mahi mahi – 4 fillets

Pesto – 1 jar

Turkey, ground – 3 pounds

Yogurt, plain Greek – 1 cup

Produce

Note: (This is the MINIMUM needed for the recipes. Buy and eat lots of

FREE veggies!)

Apples – 2 small

Avocado – 1

Bananas - 2

Basil, fresh (optional)

Beans, green - 2 pounds

Bell peppers, red – 2

Broccoli - 2 heads

Carrots, baby – 1 bag

Cilantro, fresh (optional)

Cucumber – 1

Garlic -2 heads



Kale - 3 bunches

Lettuce, butter- 1 head

Lime - 1

Mushrooms – 22 whole

Mushrooms – 8 ounces

Onions - 7

Oranges - 3

Peach – 2

Spinach (if not frozen) – 8 cups (about 3 large bunches)

Squash, butternut – 1 large

Squash, spaghetti – 1 large

Tomato – 2 large

Tomatoes, cherry – 1 pint

Yams - 1

Zucchini - 4

DAYS 6-10: Fresh items

Animal Products

Cheese, cottage, low fat - 1 pint

Beef, lean ground - 2 pounds

Yogurt, plain nonfat – 2 cups

Eggs - 1 dozen

Cheese, blue - 2 ounces

Chicken - 1 whole

Salmon – 4 filets



Produce

Note: (This is the MINIMUM needed for the recipes. Buy and eat lots of

FREE veggies!)

Apples – 2

Avocado – 1

Banana - 1

Broccoli -1 head

Cabbage, green – 1 head

Carrots, baby– 1 bag

Carrots, large – 9

Celery - 1 bunch

Chard – 2 large bunches

Garlic – 1 head

Onions – 4

Orange - 1

Spinach – 2 large bunches

Tomato – 1 large

Measurements

Before Day 5 Day 10 Total

change!

Weight

Waist

Hips



Recipes

DAY 1

Chocolate Banana Peanut Butter Smoothie

1 cup water

½ fresh or frozen banana

1 tablespoon chia seeds

1 tablespoon peanut butter

1 scoop vanilla protein powder

1 cup fresh or ¼ c frozen spinach

A dash of cinnamon

1 tablespoon cocoa powder

Pinch of sea salt

3-6 ice cubes

Mother’s Day Frittata

My teenage boys created this frittata for me on Mother’s Day, and it was

delicious.

4 servings

1 tbsp olive oil

½ large onion, finely chopped

¼ red bell pepper, finely chopped

2 tbsp fresh basil, finely chopped, or 1 tsp dried

2 tbsp fresh cilantro, finely chopped (optional)

8 whole eggs

¼ tsp dried oregano

¼ tsp dried dill weed

Salt and pepper to taste

2 tbsp water



1/3 c shredded cheddar cheese

In a medium skillet over medium heat, sauté onion and bell pepper in olive

oil. While they’re cooking, beat the eggs with seasonings and water in a

small bowl. When onion is translucent pour the eggs over the vegetables.

Let eggs cook until middle begins to set. Sprinkle cheese over top and cover

pan until cheese melts. If you’d like a browned top you can put it under the

broiler for a couple minutes, but it’s delicious straight from the stovetop as

well.

Note: Make the frittata for dinner the night before starting the 10 Day Fat

Fix, then you will have it available for lunch on Day 1.

Black Bean Turkey Chili

Smoky chipotle peppers add a tasty kick to this healthy chili recipe.

8 servings

1 tbsp olive oil

3 tbsp chili powder

1 tbsp ground cumin

1 tbsp dried oregano

3 canned chipotle peppers in adobo sauce, diced

2 large onions, chopped

2 large red bell peppers, chopped

6 cloves garlic, chopped

2 lb lean ground turkey

10 mushrooms, sliced

2 medium zucchini, sliced

2 14.5-oz cans diced tomatoes

2 6-oz cans tomato paste

1 c chicken broth

2 15-ounce cans black beans



Heat oil in a large pot, add chili powder, cumin and oregano and toast,

stirring frequently, for one minute. Add chipotle chilis, onions, bell peppers

and garlic and cook for a few minutes. Add turkey and cook until meat is

browned throughout, breaking into small pieces as it cooks. Add remaining

ingredients and heat thoroughly until all vegetables are cooked.

Sautéed Zucchini and Broccoli

2 servings

1 tbsp olive oil

1 yellow onion, minced

2 cloves garlic, minced

2 zucchini, chopped

2 cups broccoli, steamed

Salt and pepper

Heat oil in skillet over medium heat and add onion and garlic. When onion is

partially translucent, add zucchini and continue to sauté. When zucchini is

partially cooked add broccoli and warm thoroughly. Season with salt and

pepper.



DAY 2

Lime and Coconut Green Smoothie

Juice of 1 lime

¼ cup coconut milk


1/2 frozen banana

2 cups of spinach

Pinch of sea salt

5 ice cubes

Cajun Chicken Breasts

Put on some blues and whip up this quick and flavorful taste of Louisiana.

4 servings

4 chicken breasts

3 tbsp pre-mixed Cajun seasoning

2 tsp salt

2 tbsp olive oil

Heat oil in a large skillet over medium high heat. Sprinkle half of the

seasoning and salt over one side of the chicken breasts. Carefully place

chicken in hot oil and sprinkle remaining seasoning and salt over breasts.

Cook until bottom side is dark brown, about 8 minutes. Turn and continue

cooking chicken until other side is also dark brown and the meat is cooked

through.



DAY 3

Avocado Berry Smoothie

½ cup water

1/2 small avocado (about ¼ c)


1/2 cup plain Greek yogurt


2 teaspoons coconut oil

1/4 teaspoon cinnamon

1/2 cup fresh or frozen berries

Pinch of sea salt

Ice

Quick Spaghetti Squash “Spaghetti”

4 servings

1 large spaghetti squash, halved and seeded

2 c water

2 tbsp olive oil



12 mushrooms, washed and sliced

1 pound ground turkey

1 large bunch kale, finely chopped

1 32-oz jar marinara sauce

10 black olives, sliced

Put squash and water in a large pot over high heat, cover and bring to a

boil. Turn down heat and steam squash until tender, about 15 minutes.

In the mean time, sauté onions, garlic and mushrooms in oil over medium



high heat until onion is translucent. Add turkey and cook until brown

throughout, breaking into small pieces. Add kale, cook until soft. Add

marinara and olives and heat through. When squash is tender, tease it from

the shell with a fork and top with sauce.



DAY 4

Peachy Avocado Protein Smoothie

1 cup water


1/2 small avocado (about ¼ c)



½ small fresh peach (about ½ c)

1/4 teaspoon cinnamon

A pinch of sea salt

Ice

Stovetop Pesto Mahi Mahi

Any firm white fish can be used in this quick and easy recipe.

4 servings

4 mahi mahi filets

1 tbsp olive oil

1/3 c pre-made pesto

¼ c chopped walnuts


In a skillet over medium heat, spread olive oil in a thin layer and add fish to

pan. Spread pesto evenly across filets. Top with chopped nuts, salt and

pepper. Partially cover the pan, resting the cover on the edge of the pan

leaving a 1” gap to allow steam to escape but keeping heat in. Cook until

fish is white throughout, about 10 minutes.



Sautéed Kale and Onions

4 servings

1 tbsp olive oil

1 large onion, chopped

2 large bunches kale, finely chopped

Salt and pepper

Heat oil over medium heat and add onion and kale. Sauté until onion is

translucent and kale is tender. Season with salt and pepper.



DAY 5

Blueberry Pie Green Monster

2 cups spinach


½ tsp vanilla

¼ ripe banana

¼ cup frozen blueberries

1 tbsp ground flaxseed

¼ c plain Greek yogurt

Dash of cinnamon

Pinch of sea salt

5 ice cubes

Curried Butternut Bisque

A bowl of this warm and creamy bisque hits the spot on a chilly night.

6 servings

2 tbsp olive oil



2 tbsp curry powder

1 tsp powdered ginger

1 tsp salt

1/8 tsp cayenne pepper (optional)

1 large butternut squash, peeled, seeded and chopped

8 cups water or low-sodium vegetable broth

1 can reduced-fat coconut milk

Heat oil over medium high heat, add onions, garlic and seasonings and cook

until onion is translucent. Add squash and water, cover and bring to boil.

Reduce heat and simmer until squash is tender, about 20 minutes. Add



coconut milk and blend with immersion blender, or transfer to food

processor in smaller batches, and puree until smooth. Adjust seasonings

with salt and pepper, as desired.

Chocolate Banana “Ice Cream”

1 frozen banana, cut in chunks

½ cup coconut milk

1-2 tbsp cocoa powder

1tsp vanilla extract

Place all ingredients in blender and blend on “high” until smooth. Add

additional milk as desired for consistency.



DAY 6

Orange Smoothie

½ fresh peach (about ½ c)

½ cup fresh orange chunks


1 tbsp coconut oil

1 cup water

Pinch of sea salt

Ice

Beef Burger with Caramelized Onions and Bleu Cheese

These burgers can easily be made on the BBQ. Just slice the onion into1/2”

thick slices, brush with olive oil and grill alongside the burgers.

4 servings

1 lb ground beef

½ tsp onion powder

½ tsp garlic powder

2 tbsp Worcestershire sauce

1 tsp sea salt

1 medium onion, finely chopped

¼ c blue cheese crumbles

4 tomato slices

4 large butter lettuce leaves

Mix beef with onion, garlic, Worcestershire and salt. Form into patties. Place

patties on a hot skillet and let cook, undisturbed, until deep golden brown.

Add onion to pan in four even piles, flip patties onto onion and continue to

cook until the onions are caramelized and patties are cooked through.

Remove patties to a plate and top each with 1T blue cheese. Serve topped

with a tomato slice and wrapped in a lettuce “bun.”

http://hungryhannahs.wordpress.com/2013/01/29/blood-orange-smoothie/



Sautéed Mushrooms and Chard

4 servings

1 tbsp olive oil

8 ounces mushrooms, sliced

2 large bunches chard, stems and leaves sliced

Salt and pepper

Heat oil over medium high heat. Add chard stems and sauté until tender.

Add mushrooms and cook down until liquid is evaporated. Add chard leaves

and stir, cooking briefly until leaves are limp. Season with salt and pepper.



DAY 7

Health Nut Blueberry Smoothie

½ small frozen banana

½ cup frozen (or fresh) blueberries

1 cup water

1 cup fresh spinach

1 Tablespoon natural almond butter

1 Tablespoon unsweetened dried coconut


Pinch of sea salt

3-5 cubes of ice

Chicken in Slow Cooker

I remember when slow cookers came on the scene way back when, and my

mom used ours regularly. There’s a reason they’ve stayed around for so

many decades: they really do create delicious meals with very little work.

1 whole organic chicken, giblets removed

2 chopped onions

3 large carrots, chopped

4 stalks celery, chopped, or 2 tsp celery seeds

2 tsp thyme

1 bay leaf

1 tbsp sea salt

½ tsp black pepper

4 cups water

The night before, rinse chicken, chop vegetables, and put all in a bag with

seasonings. Store in the refrigerator. In morning, put contents in slow

cooker with water on low and come home to a cooked chicken at the end of

the day. Save the stock for chicken soup.



DAY 8

Orange Creamsicle Smoothie


1 cup water

1 cup Greek yogurt

½ cup fresh orange chunks

1 tbsp coconut oil

Pinch of sea salt

Ice

Blackened Salmon

The fattiness of the fish stands up well to the strong flavors of this classic

recipe.

4 servings

2 tbsp paprika

1 tsp cayenne pepper

1 tbsp onion powder

2 tsp sea salt

1 tsp pepper

¼ tsp dried thyme

¼ tsp dried basil

¼ tsp dried oregano

4 boneless salmon fillets

2 tbsp olive oil

Mix spices in a small bowl. Brush both sides of salmon fillets with oil and

sprinkle evenly with spice mixture. Drizzle remaining oil over one side of

each fillet. In a heavy skillet over high heat, cook salmon oil side down until

blackened, about 3-5 minutes. Flip fillets and continue cooking until the

other side is blackened and the fish is easily flaked with a fork.



Sautéed Onions and Spinach

2 servings

1 tbsp olive oil

1 large onion, thinly sliced

4 cups fresh spinach

Salt and pepper

Heat oil and onion over medium high, stirring occasionally until onion is

translucent. Add spinach and cook briefly, just until wilted. Season with salt

and pepper.



DAY 9

Strawberry, Apple, Banana and Coconut Smoothie


1 cup water

1/4 cup frozen strawberries

1 tbsp coconut oil

¼ apple, chopped (Gala apples are especially tasty)

¼ small frozen banana

1 tbsp chia seeds

Pinch of sea salt

Ice

Easy Chicken Soup

Although it’s not necessary to have the chicken be cooked in a slow cooker,

preparing it this way provides a distinct texture and flavor, along with fresh

chicken stock.

6 servings

2 c chopped onion

6 medium carrots, chopped


1 tbsp olive oil

2 c chicken (cooked in slow cooker), shredded

1 c corn kernels

8 c chicken stock

1 tsp sage

½ tsp rosemary, finely chopped

½ tsp oregano





Sauté onion, carrots and garlic in olive oil. Add chicken, corn, stock and

seasonings and warm to serving temperature.



DAY 10

Chocolate Mousse Smoothie

1 cup water


½ small avocado (about ¼ cup)

1 tbsp chia seeds

1 tbsp almond butter

1 tbsp unsweetened cocoa powder

1 tsp vanilla extract

Pinch of sea salt

5 ice cubes

Quick Beef, Bean and Cabbage Curry

When my 14 year old son complimented me on this recipe, thrown together

in a pinch, I knew I had to include it here. If you have an onion in the

house and the inclination to chop it, using it would boost the nutrition over

using the onion powder. That said, granulated onion powder is a quick and

convenient way to add a savory boost to many foods so I keep it as a

staple.

6 servings

1 lb ground beef

1 tsp granulated onion powder


1 large head cabbage, chopped

1 ½ tbsp curry powder

1 tsp sea salt

2-15 ½ oz cans garbanzo beans, drained

3 tbsp shredded coconut

2 large bunches of chard, leaves only, chopped*



In a large pot, cook the ground beef, onion powder and garlic over medium

high heat until the beef is browned throughout. Add cabbage, curry powder

and salt; cover and let cook until cabbage is soft. Stir in garbanzo beans

and coconut.

In another pan, cook the mixed greens briefly over medium heat, just until

thoroughly wilted.

*Save the chard stems and sauté in olive oil and onion on another day.



Congratulations!

You’ve completed a full 10 days of eating and exercising for rapid fat loss.

How do you feel? Awesome, I hope.

Don’t forget to weigh yourself and take your measurements tomorrow

morning, before you eat anything. Then you can see the true results of all

your efforts.

Let me know how you did! I love to hear stories of how the program works.

You can reach me at [email protected].

So now, if you’re motivated, take another higher calorie day to recharge

your batteries and bring your body back to believing food is plentiful. Then

repeat the 10 Day Fat Fix again. Once you get the idea of how to eat, open

up your options with different recipes and snacks.

As you know, this is a re-training and hopefully the beginning of a long,

lean and healthy phase of your life.

“Now this is not the end. It is not even the beginning of the end. But it

is, perhaps, the end of the beginning.”

- Winston Churchill

Enjoy the journey

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