Welcome to the Reboot amazonaws com
Welcome to the Reboot GUIDE
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GET YOUR BODY READY TO BECOME THE NEW YOU! To give yourself the best chance of success, it is best to take your body back to ground zero by removing the nasties from your diet and giving yourself a clean-plate! 1. Swap out your white breads and grains by swapping them with brown 2. Remove all artificial sweeteners, confectionary, processed foods and snacks (swap for whole foods and raw ingredients), soft drinks and alcohol from your diet 3. Limit dairy intake 4. Portion control your protein to one meal a day of either red meat, poultry, fish or eggs 5. Increase vegetable to fruit ratio 3 to 1
TIP
Taste 8-12 buds on l d throu ays, if y y live for ou c gh th an g with e firs et o swee ut addin t 2 week g s t coul eners, yo sugars o d dra r u r c rav m beca use y atically r ings educ o u rt will b e ne aste bud e w ag ain! s
6. Drink more water, at least 8-10 glasses per day 7. Replace 1 meal a day with one of our quick shakes 8. Start the morning with a glass of warm water and the juice of half a lemon 9. Incorporate 3-5 cups of green tea into your day.
TIP
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BOOST YOUR METABOLISM! Don’t forget to get moving!
Include into your daily routine 10-30 minutes of added physical activity. Take the stairs, walk to the bus stop, take a walk during your lunch break or go shopping! Whatever it is, make it enjoyable and something you will like to do – then your activity won’t be a chore but fun, keeping you motivated to “move it, move it!”
BLUE COCONUT QUICK SHAKE INGREDIENTS ½ cup blueberries, frozen 1 cup sugar free coconut milk ½ tsp pure vanilla extract
1 scoop of OsoLean® Powder 1 scoop NutriVerus® Powder 1 GI-ProBalance Slim Stick
INSTRUCTIONS Add all the ingredients to a blender, blend until to desiredconsistency Serves: 1
Sunday
Saturday
Friday
Thursday
Wednesday
Tuesday
Monday
Baked Avocado Eggs
Warm Water with 1/2 juiced lemon
Choc Nut Smoothie
Warm Water with 1/2 juiced lemon
Breakfast Bliss Ball
Warm Water with 1/2 juiced lemon
TruHealth Signature Shake
Warm Water with 1/2 juiced lemon
Spicy Omelette
Warm Water with 1/2 juiced lemon
Quinoa Porridge
Warm Water with 1/2 juiced lemon
Berry Blast Smoothie
Warm Water with 1/2 juiced lemon
Morning
Small handful of natural nuts
Green Tea
Boiled Egg
Green Tea
Wholegrain Crackers with Avocado
Green Tea
Hummus with celery, cucumber or carrot
Green Tea
Plain Air Popped Popcorn
Green Tea
Banana Chips
Green Tea
Small Can of Tuna with Wholegrain Crackers and Capers
Green Tea
Snack
GET ACTIVE PLAN Apple with a smear of all natural peanut butter
Green Tea
Snack
Small Can of Salmon with Wholegrain Crackers Lemon Juice & Cracked Pepper
Green Tea
Immune Boosting Smoothie
Zucchini Frittata
Blue Coconut Smoothie
Cottage Cheese, Cherry Tomatoes on a Wholemeal Cracker
Green Tea
Celery with Almond Butter
Green Tea
Edamame
Green Tea
Fresh Berries with Natural Yogurt”
Roast Beef Pita Pocket Green Tea
Blue Coconut Smoothie
Half an Avocado with a drizzle of Balsamic Vinegar
Prawn Rice Paper Rolls Green Tea
Warm Winter Salad
Lunch
Chicken Zoodles with Avocado Cream Sauce
Soy & Ginger Salmon
Pork San Choy Bau
Teriyaki Chicken
Beef Burrito Bowl
Green Dream Smoothie
Rosemary & Garlic Chicken
Dinner
Rest Day
Cardio • 30 Minutes
Strength Training • 20 Minutes
Cardio • 30 Minutes
Strength Training • 20 Minutes
Cardio • 30 Minutes
Strength Training • 20 Minutes
Get Active
NDL
E
Wi n
B
U
oot
ter Reb
GET YOUR BODY READY TO BECOME THE NEW YOU! To give yourself the best chance of success, it is best to take your body back to ground zero by removing the nasties from your diet and giving yourself a clean-plate! 1. Swap out your white breads and grains by swapping them with brown 2. Remove all artificial sweeteners, confectionary, processed foods and snacks (swap for whole foods and raw ingredients), soft drinks and alcohol from your diet 3. Limit dairy intake 4. Portion control your protein to one meal a day of either red meat, poultry, fish or eggs 5. Increase vegetable to fruit ratio 3 to 1
TIP
Taste 8-12 buds on l d throu ays, if y y live for ou c gh th an g with e firs et o swee ut addin t 2 week g s t coul eners, yo sugars o d dra r u r c rav m beca use y atically r ings educ o u rt will b e ne aste bud e w ag ain! s
6. Drink more water, at least 8-10 glasses per day 7. Replace 1 meal a day with one of our quick shakes 8. Start the morning with a glass of warm water and the juice of half a lemon 9. Incorporate 3-5 cups of green tea into your day.
TIP
t, put enefi® lim b d e S dd For a roBalance or an f P x i I aG he m biotic into t m Stick oost of sy b s a nes ! extr good
BOOST YOUR METABOLISM! Don’t forget to get moving!
Include into your daily routine 10-30 minutes of added physical activity. Take the stairs, walk to the bus stop, take a walk during your lunch break or go shopping! Whatever it is, make it enjoyable and something you will like to do – then your activity won’t be a chore but fun, keeping you motivated to “move it, move it!”
BLUE COCONUT QUICK SHAKE INGREDIENTS ½ cup blueberries, frozen 1 cup sugar free coconut milk ½ tsp pure vanilla extract
1 scoop of OsoLean® Powder 1 scoop NutriVerus® Powder 1 GI-ProBalance Slim Stick
INSTRUCTIONS Add all the ingredients to a blender, blend until to desiredconsistency Serves: 1
Sunday
Saturday
Friday
Thursday
Wednesday
Tuesday
Monday
Baked Avocado Eggs
Warm Water with 1/2 juiced lemon
Choc Nut Smoothie
Warm Water with 1/2 juiced lemon
Breakfast Bliss Ball
Warm Water with 1/2 juiced lemon
TruHealth Signature Shake
Warm Water with 1/2 juiced lemon
Spicy Omelette
Warm Water with 1/2 juiced lemon
Quinoa Porridge
Warm Water with 1/2 juiced lemon
Berry Blast Smoothie
Warm Water with 1/2 juiced lemon
Morning
Small handful of natural nuts
Green Tea
Boiled Egg
Green Tea
Wholegrain Crackers with Avocado
Green Tea
Hummus with celery, cucumber or carrot
Green Tea
Plain Air Popped Popcorn
Green Tea
Banana Chips
Green Tea
Small Can of Tuna with Wholegrain Crackers and Capers
Green Tea
Snack
GET ACTIVE PLAN Apple with a smear of all natural peanut butter
Green Tea
Snack
Small Can of Salmon with Wholegrain Crackers Lemon Juice & Cracked Pepper
Green Tea
Immune Boosting Smoothie
Zucchini Frittata
Blue Coconut Smoothie
Cottage Cheese, Cherry Tomatoes on a Wholemeal Cracker
Green Tea
Celery with Almond Butter
Green Tea
Edamame
Green Tea
Fresh Berries with Natural Yogurt”
Roast Beef Pita Pocket Green Tea
Blue Coconut Smoothie
Half an Avocado with a drizzle of Balsamic Vinegar
Prawn Rice Paper Rolls Green Tea
Warm Winter Salad
Lunch
Chicken Zoodles with Avocado Cream Sauce
Soy & Ginger Salmon
Pork San Choy Bau
Teriyaki Chicken
Beef Burrito Bowl
Green Dream Smoothie
Rosemary & Garlic Chicken
Dinner
Rest Day
Cardio • 30 Minutes
Strength Training • 20 Minutes
Cardio • 30 Minutes
Strength Training • 20 Minutes
Cardio • 30 Minutes
Strength Training • 20 Minutes
Get Active
