WARNING: This ebook is for your personal use only. You may not give away, share or resell. this intellectual property in any way.

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2 WARNING: This ebook is for your personal use only. You may not give away, share or resell this intellectual property in any way. Copyright 2014 Maureen Garry, BA, Pn1, CTT. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review. Copyright 2014 Maureen Garry - All Rights Reserved. Page 2

3 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 Copyright 2014 Maureen Garry - All Rights Reserved. Page 3

4 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. Copyright 2014 Maureen Garry - All Rights Reserved. Page 4

5 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 precut 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 Copyright 2014 Maureen Garry - All Rights Reserved. Page 5

6 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. Copyright 2014 Maureen Garry - All Rights Reserved. Page 6

7 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. Copyright 2014 Maureen Garry - All Rights Reserved. Page 7

8 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 Copyright 2014 Maureen Garry - All Rights Reserved. Page 8

9 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! Copyright 2014 Maureen Garry - All Rights Reserved. Page 9

10 Menu Plan Days 1-5 Breakfast Day 1 Day 2 Day 3 Day 4 Day 5 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 1 hardboiled egg ½ cup cottage cheese 1 oz string cheese ½ cup cottage cheese ½ cup blueberries Free vegetables ½ cup strawberries, sliced Free vegetables 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 1 ounce string cheese 20 almonds 1 cup plain nonfat yogurt 1 hardboiled egg 10 baby carrots Free vegetables 10 baby carrots 1 cup broccoli ¼ cup frozen blueberries Free vegetables Dinner 1 cup Black Bean Turkey Chili 2 cups Sautéed Zucchini and Broccoli 1 Cajun Chicken Breast 2 cups steamed green beans 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 1 small orange 1 small apple ½ cup steamed yams with 1 tbsp butter Chocolate Banana Ice Cream Copyright 2014 Maureen Garry - All Rights Reserved. Page 10

11 Menu Plan Days 6-10 Day 6 Day 7 Day 8 Day 9 Day 10 Orange Creamsicle Smoothie Breakfast Orange Smoothie Health Nut Blueberry 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 Copyright 2014 Maureen Garry - All Rights Reserved. Page 11

12 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) Copyright 2014 Maureen Garry - All Rights Reserved. Page 12

13 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 Copyright 2014 Maureen Garry - All Rights Reserved. Page 13

14 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 Copyright 2014 Maureen Garry - All Rights Reserved. Page 14

15 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 Copyright 2014 Maureen Garry - All Rights Reserved. Page 15

16 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 Copyright 2014 Maureen Garry - All Rights Reserved. Page 16

17 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 Weight Before Day 5 Day 10 Total change! Waist Hips Copyright 2014 Maureen Garry - All Rights Reserved. Page 17

18 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 Copyright 2014 Maureen Garry - All Rights Reserved. Page 18

19 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 oz cans diced tomatoes 2 6-oz cans tomato paste 1 c chicken broth 2 15-ounce cans black beans Copyright 2014 Maureen Garry - All Rights Reserved. Page 19

20 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. Copyright 2014 Maureen Garry - All Rights Reserved. Page 20

21 DAY 2 Lime and Coconut Green Smoothie Juice of 1 lime ¼ cup coconut milk 1 scoop vanilla protein powder 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. Copyright 2014 Maureen Garry - All Rights Reserved. Page 21

22 DAY 3 Avocado Berry Smoothie ½ cup water 1/2 small avocado (about ¼ c) 1 cup fresh or ¼ c frozen spinach 1/2 cup plain Greek yogurt 1 tablespoon chia seeds 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 2 large onions, chopped 4 cloves garlic, chopped 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 Copyright 2014 Maureen Garry - All Rights Reserved. Page 22

23 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. Copyright 2014 Maureen Garry - All Rights Reserved. Page 23

24 DAY 4 Peachy Avocado Protein Smoothie 1 cup water 1 scoop vanilla protein powder 1/2 small avocado (about ¼ c) 1 tablespoon chia seeds 1 cup fresh or ¼ c frozen spinach 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 Salt and pepper to taste 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. Copyright 2014 Maureen Garry - All Rights Reserved. Page 24

25 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. Copyright 2014 Maureen Garry - All Rights Reserved. Page 25

26 DAY 5 Blueberry Pie Green Monster 2 cups spinach 1 scoop vanilla protein powder 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 large onions, chopped 4 cloves garlic, minced 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 Copyright 2014 Maureen Garry - All Rights Reserved. Page 26

27 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. Copyright 2014 Maureen Garry - All Rights Reserved. Page 27

28 DAY 6 Orange Smoothie ½ fresh peach (about ½ c) ½ cup fresh orange chunks 1 scoop vanilla protein powder 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. Copyright 2014 Maureen Garry - All Rights Reserved. Page 28

29 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. Copyright 2014 Maureen Garry - All Rights Reserved. Page 29

30 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 1 scoop vanilla protein powder 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. Copyright 2014 Maureen Garry - All Rights Reserved. Page 30

31 DAY 8 Orange Creamsicle Smoothie 1 scoop vanilla protein powder 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. Copyright 2014 Maureen Garry - All Rights Reserved. Page 31

32 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. Copyright 2014 Maureen Garry - All Rights Reserved. Page 32

33 DAY 9 Strawberry, Apple, Banana and Coconut Smoothie 1 scoop vanilla protein powder 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 4 cloves garlic, minced 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 Salt and pepper to taste Copyright 2014 Maureen Garry - All Rights Reserved. Page 33

34 Sauté onion, carrots and garlic in olive oil. Add chicken, corn, stock and seasonings and warm to serving temperature. Copyright 2014 Maureen Garry - All Rights Reserved. Page 34

35 DAY 10 Chocolate Mousse Smoothie 1 cup water 1 scoop vanilla protein powder 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 4 cloves garlic, chopped 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* Copyright 2014 Maureen Garry - All Rights Reserved. Page 35

36 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. Copyright 2014 Maureen Garry - All Rights Reserved. Page 36

37 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 support@flatbellybreakthrough.com. 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 Copyright 2014 Maureen Garry - All Rights Reserved. Page 37