24 day challenge success pictures real pictures….real...

24 Day Challenge Success Pictures

Real Pictures….Real Results

The journey will not be easy, but if you stick with it and complete the 24 Day Fat Loss Challenge…

I guarantee the most rewarding experience of your life! After all, if you don’t have your health, you have nothing. On the flipside, with excellent health you really do have everything, as you will see in just a few short weeks from now. The point of this little info pack is so you can find out more about the 24 Day Challenge and Advocare products. Plus, you will find several sections dedicated to helping you achieve the health and fitness goals you truly desire (like nutrition tips and hints). You will notice photos and testimonials in this booklet. Let these reassure you and inspire you. Each of these people will tell you, “If I can do it, absolutely you can do it, too!” The trick is just to get started and stay committed, which is why we came up with this. After all, everyone loves a challenge, right? I would like to invite you to be one of these success stories. Whether you think you can or you think you can’t, you’re right! We are looking for walking billboards so we can inspire others to take their health and wellness into their own hands.

This nutrition guide book was created by independent Advocare Distributors. Advocare International, L.P. will not be held liable and is in no way connected to the information contained within this book. Please consult your physician

before making any dietary and/or fitness modifications.

You only have ONE LIFE and you are only given ONE BODY Your Best Life and Your Best Body Begins here!

“Before I started the 24 Day Challenge, I was low on energy and needed to lose weight. I lost 15

pounds on the 24 Day Challenge and got that en-ergy I needed to get through the day. I was sur-prised at how easy it was to follow and that I ac-tually ended up saving money in the process. I have now lost a total of over 50 pounds and am

still going! “ Marie Azcona

Table Of Contents

Welcome Pg 3

Progress Form Pg 5

Taking Before/After pictures Pg 6

Understanding Nutrition Pg 7-8

Frequently Asked Questions Pg 9-14

Fat Fighting Foods Pg 15-16

Restaurant Guide Pg 17

My Fitness Pal Pg 18

Tips & Directions For Days 1-10 Pg 19-20

Nutrition & Directions Days 1-10 Pg 21-32

Directions & Tips for Day 11-24 Pg 33-34

Nutrition & Directions Days 11-24 Pg 35-48

Healthy Recipes Pg 48-56

More frequently Asked Questions Pg 57

What’s Next? Pg 58

Before and After Pictures Pg 59

RESULTS

Will YOU be Next?

24 Day Challenge Progress Form

Tips for Before and After Photos Appropriate Clothing

Wear the same type of clothing in the “before” and “after” photos Women: show off shoulders, arms, stomach, back and legs. Clothes should be

appropriate for public viewing. If you do not want to show your stomach, make sure you wear a tight top.

Men: No shirt is preferred but if you feel like you need to wear a shirt, wear a tight cut off or tight tank top along with shorts. --- Remember that if you’re covering up parts of your body it will be difficult to show your progress.

Wear the same type of clothing in the “before” and “after” photos Don’t cover your legs with long shorts or “cut” them out of the picture

Photos Professional photos aren’t necessary, but remember, the only way we can see your

transformation is with good, clear photos. We also recommend not using you phone to take the photos.

Take pictures again a plain (solid) background and Include your entire body, from head to toes. to fill the photograph with yourself and be same distance from the camera.

Stand with your arms at your sides in both the “before” and “after” photos. Try to fill the photograph with yourself. If your too far away, it may be hard to see

your results It’s recommended to hang the date you finished in the top left corner of the pictures Take the pictures in three positions; body facing forward, right and back. Make sure you clothing is in the same position and there is good lighting.

Taking Before & After Photos Say Cheese!

Understanding Nutrition #1 Rule For Weight Loss - Eat Right!

I hate to say it, but it’s so true; you are what you eat. And if you want to lose weight (or gain weight) stay off that treadmill and don’t touch those weights until you’ve first taken a long, hard look at what you eat. The trick to good nutrition (and therefore faster results) is to feed your body a combination of protein and carbohydrates every few hours, this ensure proper recovery from workouts AND optimal energy levels throughout your day. Well-balanced nutrition is the key. And believe it or not, for best results, you should eat 5-6 (small) meals each day instead of the “3 square meals” you’re used to. Here’s a quick “ingredients checklist” you want to stick to when creating your own meals from now on. The better you stick to this, the better your results will be over time…

Protein - Choose a portion of lean protein, such as chicken breast, ground turkey, fish or steak. Protein is essential for building toning and building muscle.

Carbohydrates - Choose a portion of complex carbohydrates,

such as a small sweet potato, a 1/2 cup of brown rice or a slice of whole-wheat bread. If your trying to cut body fat, we recommend adding another serving of vegetables (see keys for success on following pages)

Vegetables - Add a portion of vegetables with at least two

meals each day. Essential Fats - Consume one tablespoon of unsaturated oil

daily (olive oil is best) or 3 portions of salmon per week. Not all fats make you fat! Water - Drink at least 8-10 glasses of water each day.

Again, balanced nutrition is the key. You can do all the workouts in the world, but you just won’t

be maximizing your results until you fix the way you eat. That’s why you need to start with nutrition

first, because otherwise a lot of the time you spend exercising is wasted.

NOTE: If you are trying to CUT BODY FAT, know that we suggest sticking to lean

proteins, veggies, fruits, nuts, and healthy fats and minimize foods on the carbs/

grains list the entire 24 Days. More detailed information is on the following pages.

6 Foods That Will Make You Fat Fast (avoid like plague)

1. Alcohol 2. Soda 3. Trans Fat Foods 4. Fried Food 5. White Bread 6. Full-fat Milk & Yogurt I say “avoid like the plague,” but in reality these food are OK in moderation… Like once a week. If you’re a big consumer of any of these, it’s essential you cut down significantly for a better body, and better health.

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Here’s Some More Helpful Nutrition Tips For Speedier Results

Your Rumbling Belly Is Lying To You, You’re NOT Hungry: A lot of times when people feel hungry, they’re not. They’re just dehydrated. If you drink enough water, your body will be balanced and function the way that it’s meant to. This is very important to aid the release of stored fat. A good rule of thumb is 8-12 glasses per day. But If you live in a warmer, more humid climate or are on the heavier side (not for too much longer!), then you’ll need to drink even more. What “Catabolic” Really Means: When the body is breaking down its own tissue, this is referred to as a catabolic state. This happens when you don’t eat enough protein, you’re body essentially eats itself! Not a pretty picture. You MUST eat enough protein everyday so your body doesn’t have to eat itself! The Importance of Snacks Each Day: Most people have time to eat a good lunch and dinner, but it’s the snacks in between and getting a complete breakfast that are the most difficult - and the most important! That’s when having a good meal replacement product is recommended and why we choose Advocare. In choosing a quality meal replacement product, you’ll want to look for one that has a good balance in protein, high fiber, and a low glycemic index. Typically healthy shakes and bars are excellent for this, they’re convenient and give you all the good stuff, stock-up! Supplement Yourself: We got your covered in this department for at least 24 Days because the supplements are a part of the program. This is more of a general recommendation for a healthy lifestyle. When I talk about supplementation, I’m NOT talking about stimulants and artificial-type-products. Those are dangerous and should be avoided at all times. What I’m talking about are whole-food, natural, and organic nutrition-supplement-type-products. Things like multi-vitamin minerals, antioxidants, meal replacement, and exercise recovery products. These type of supplement products are essential to provide your body with the nutrients lacking in our food today. A USDA study showed that 97% of all Americans don’t get the nutrients they need from food alone, and this includes you! You must supplement to get complete nutrition today. There’s a lot to know and it’s a bit of a minefield if you don’t know what you’re doing. This is one reason we use the Advocare product line because they are safe and effective. Plan Your Meals: Planning is the key to your success. If you don’t have a plan, how can you measure how you’re doing? If you’re busy, like everyone, planning becomes even more important. Don’t skip this step, plan a week in advance and you will be successful. Track Your Intake: When you track and journal what you are eating, you become more accountable for what you’re eating. You’ll be less likely to eat that donut if you have to write it in your journal and see the calories in black and white. We suggest using My Fitness Pal as a tracker. There you have it. Those are some standard nutrition tips that will get you results faster and make your life easier as you begin the 24 Day Challenge. Don’t underestimate the importance of quality nutrition on your fitness goals. Remember these tips and you’ll see results sooner.

The REAL “big secret” to weight loss, and winning the Your Best Body Challenge

is simply excellent nutrition.

Frequently Asked Questions About The 24 Day Challenge

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What is the 24 Day Challenge all about? The 24 Day Challenge is a kick start for anyone looking to start a health and nutrition program. We are hoping it will inspire people to make exercise and proper nutrition a top priority in their lives. Lots of people know what they’re supposed to do, but they need a great incentive to get started. And what better incentive is there than for you to be able to build a better body, get you feeling great and change people’s lives. That’s what the 24-Day Challenge is all about. I’d like to accept the 24-Day Challenge, but I don’t know a lot about nutrition and training. How can I learn more? You can get lots of great information on nutrition and training right here in this booklet. In addition, you will also have a coach that has helped people just like you achieve results on this program and more tools that come with the program. I’m not sure if I’ll be able to reach my weight loss goal in just 24 days. Is it OK if I enter the 24 Day Challenge more than once? Absolutely. In fact, that’s a great idea to keep you motivated and on-track to achieving your goals. I admire those with the strength of character to keep at it. 24 Days is just the beginning. Remember this is a journey not just a one time event. Over time you will achieve success. We will give you some options of how you can continue making progress after the initial 24 days is over. We know this is just the start so we encourage most folks by helping them beyond the 24 Day Challenge. Why is it just 24 Days? What do you suggest doing after the 24 Day Challenge? Many folks like the idea that it is a short term program. When it comes to health and wellness, a short term program is emotionally and psychologically easier to get started on. It is important to know that this is just a wellness program and a step by step program to help develop the healthy habits to continue one. The nutritional supplements and nutrition plan are things that will HELP with changing your habits over a period of 24 Days. We recommend continuing on with the healthy lifestyle changes beyond the 24 Days. Do I have to keep track of my weight , inches and take a before picture? This is all about YOU! We want you to follow these directions as it has been proven to be a key component in helping people achieve results. The inches, weight, and before picture will be for you. This is what will allow you to actually see progress in a short period of time. Because Advocare is set up so that you can also share this same program with your friends and family, the results (weight and pictures) you have tracked will be a tool YOU can use to help you get others started on the same program.

Frequently Asked Questions : Nutrition Your Burning Questions Answered!

How can eating six meals per day actually help me lose fat?

It doesn’t make sense, right? Everyone thinks if you want to lose fat you go on a diet, you eat less. Frankly that’s baloney. And it’s dangerous. There are three reasons why eating frequently, in the range of five to six smaller meals and snacks per day, helps you lose weight. First, smaller meals are less likely to be stored as fat. Second, frequent meals help stabilize blood sugar levels and control insulin. This insulin control helps you stay in a fat burning state. Lastly, every time you eat, your metabolism is raised (meaning you use up more food as energy) due to a process called thermogenesis. Thermogenesis is simply the name for the process of your body burning calories during the digestion process. That’s right, it takes energy (calories) to digest food. So eating itself is like getting a “mini-workout” on the inside without all the sweating and groaning. So what about carbohydrates, I thought carbs make you fat?

There are “good carbs” and “bad carbs”. There are also carbs that fit somewhere in the middle. Bad carbs are highly processed and refined. This would include things like the refined flour found in cake, traditional pancakes, regular tortillas, white bagels, etc. These carbs elicicit a large insulin spike in the body and are easily converted to fat. These are called “high glycemic index” type carbohydrates. The carbs I recommend you eat are predominantly vegetables, fruits and whole grains. If your goal is to cut body, we recommend to minimize the whole grains and add more veggies. In addition, you’ll always be combining your carbs with protein sources when you eat. The protein diminishes the negative “insulin-spiking” effect of carbs. The lean proteins, combined with the fibrous carbs you’re eating will minimize or eliminate any negative effects of the whole grains and fruit. Phew! What a mouthful! As not What about alcohol, can I still drink during the 24 Day Challenge Program? In a word, no. Alcohol is like liquid fat. It will not help you’re fitness and weight loss goals. It’s essentially a toxin and as soon as you intake it, your body is working hard and fast to get it out. It interferes with your metabolism, will take you out of a “fat burning” state, and lower your body’s ability to produce those crucial muscle-building, fat-burning hormones that you’re working hard to build up. I recommend eliminating alcohol from your diet if you goal is get the FASTEST results. After the 24 Days, if you must, limit yourself to 1-2 drinks on the weekend only. But go with light beer or wine. What about eating out? For those times when you must eat out, don’t be afraid to ask for “special” preparation instructions for your food. A lean piece of fish or chicken, some “dry vegetables” (no added butter or oil) and a baked sweet potato or brown rice. Skip the desert and drink lots of water with lemon. No cocktails.

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How should I view eating during the day that will help me in this journey?

Always know that breakfast is KING, lunch is QUEEN, and dinner is PRINCE. If you go into each day with that mind set, your body will change. 70% of the average American’s daily calories come after 7:00pm at night. We know that getting most of what your body needs at Breakfast will help jumpstart your day. Since most people do not have time to eat Breakfast, which should be your most important meal of the day, we recommend the Adovcare Meal Replacement Shakes. They are packed with exactly the right protein, carbs, fats, and nutrients that the scientist say you would need in a “meal”. Eating a well-balanced, healthy breakfast will help boost your metabolism early in the morning and also fill in some of those gaps that your body need met each and every day. If you think in terms of KING, QUEEN, and PRINCE, hopefully your dinner will decrease in size which will help shrink your stomach. Do I really need to add supplements to my diet and why? There are many studies that point out the benefits of vitamins, minerals, and anti-oxidants to your body. Vitamins help store and release energy, maintain your bones, blood, and nerves. They also help you to digest food, protect you from heart disease, cancer, and other diseases. Minerals control the actions of certain hormones and enzymes in your body and provide the raw materials your body needs to build and maintain body parts. Antioxidants protect the body against cell damage as well as reducing the risk of certain forms of cancer. These are the foundations for a healthy body. Getting core nutrition helps your immune system, bones, and helps your body fight free radicals. The human body has trillions of cells that are replaced regularly. So we need to provide our bodies with the needed nutrients to replace each of the cells on a daily basis. Our bodies need approximately fifty or more nutrients in order to maintain good health. So why do you recommend the Advocare Nutritional Products over all the other companies out there? We can pick from any nutritional company in the world and with a lot of research we choose Advocare because we feel they are the safest and most effective nutritional products on the market. Advocare was founded back in 1993 and has an amazing Scientific and Medical Advisory Board second to none in the nutrition industry. This helps ensure the products are safe which is the first thing that we looked at when choosing a nutritional company to team up with. The other reason is because Advocare has over 150 non-paid endorsers that don’t get paid by Advocare but endorse the products because they benefit them and it helps their performance. The short answer to why they endorse Advocare products is because the Advocare products WORK. We have done the research and we feel that Advocare is the Nike of Nutrition. They align with what we think people need daily in terms of supplements to help live an optimal life.

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How much caffeine should I be taking in each day?

It is typically recommended to keep caffeine intake below 400mg per day, however, during your Challenge, in an effort to ensure proper hydration levels, we recommend staying below 250mg per day, which would be roughly your two daily servings of Spark.

How often should I get on the scale?

You will ONLY get on the scale on the mornings of Days 1, close to 10 and 24! You will weigh, measure and take your pics prior to eating or drinking anything on these days. PLEASE STAY OFF THE SCALE OTHER THAN THIS!

The scale is not moving as fast as I thought it would, but my clothes are definitely

looser. Am I doing something wrong?

The scale is the LAST place that will typically show results when it comes to “healthy” fat loss. Most commonly you will notice your clothes fitting looser, due to the density of fat versus muscle, first! This will be followed by family and friends noticing a change before the scale shows anything drastic in the way of number fluctuations. All too often the scale can actually be misleading as the body goes through changes on a daily basis. This is why you are not allowed on the scale until the days noted!

I got a slight headache during the Cleanse Phase. What could cause this?

This could actually be caused by a variety of things, none of which will be a major cause for concern and they should be gone altogether by Days 4 or 5! Some individuals do get minor headaches during the Cleanse caused by a decrease in daily caffeine consumption (which would mean there was a need for a decrease), some will simply not be drinking their daily required water intake and some may simply be going through a release of toxins (a good thing, and most likely much needed as well).

I take medications for different ailments; will they be affected by the Challenge?

We cannot and do not make any sort of medical claims, nor will your coach make any recommendations as it relates to your medication use or medical issues. Although what we do is based on good, solid nutrition, it is strongly recommended that you consult your physician directly.

I use some other supplements or vitamins that I already have during the Challenge?

Can you? Yes. Do we recommend it? No! This is not to imply that they are unfit for use, simply to say that we can only speak for results and the credibility of AdvoCare products and our recommendation is always to simply suspend the use of all non-AdvoCare supplementation solutions during the Challenge. This is simply to ensure that ONLY those products which we know are built to work synergistically together are used during the Challenge itself.

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Frequently Asked Questions : Supplements Your Burning Questions Answered!

Why do you recommend the Meal Replacement Shake for breakfast every morning? The Meal Replacement shake is the only way we can guarantee you get the right amount and ratio of protein to carbs in each morning with ample fiber included. This convenient, proven solution removes all excuses as it takes less than 1 minute to prepare! Can I mix the Meal Replacement Shake with milk, juice, or add fruit to it? No! Additions such as these change the protein to carb ratio as well as the caloric count! Only someone who is after weight gain would want to consider such an option and even then, we suggest you discuss this with your Challenge coach before implementing!

Can I use the Meal Replacement Shakes for lunch or dinner if I need to?

Yes, in a pinch, they can be used to replace a meal or snack; however, keep in mind whole food should be your first choice outside of your MRS at breakfast. If it came down to no meal versus having a shake, then yes, have a shake!

When should I take Catalyst and how many can I take a day?

Catalyst can be used upon waking, if your first meal of the day will not be eaten within 1 hour, as a mid-morning or mid-afternoon snack, immediately before or after a workout or right before bed, as your late-night snack. There is no real limit on Catalyst but most people will not need more than 4 servings per day as whole food is still the primary goal. If I am using ThermoPlus during Phase II as an add-on, how should I take it for best results?

You can take 1-3 capsules of ThermoPlus with each serving of Spark or within 30 minutes of exercise. Start out with 1 capsule per serving and gradually increase for higher response.

How many OmegaPlex can or should I be taking each day?

A minimum of two OmegaPlex capsules should be taken each day, but if you are battling obesity, high blood pressure, high cholesterol or diabetes, you may want to take as many as six to eight capsules per day!

In Phase II, do I still take OmegaPlex even though they are included in the MNS?

Depending on which MNS product you are using, you will have either one or two OmegaPlex capsules included. As noted above, you want to make sure you are getting a minimum of two capsules per day and if you are battling any of the noted illnesses or issues, maybe even more

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Frequently Asked Questions: Exercise Questions That Will Come Up When You Get Started

Do I have to exercise during the Challenge to get results?

No, you do not. The Challenge is designed to focus on filling your nutritional gaps, therefore make your body run more effectively and burn fat more efficiently. However, from an overall health and wellness standpoint, we obviously recommend that everyone get in at least 15 minutes of exercise each day! Not only will this increase your Challenge results, but it will do wonders for your overall well-being and extend your life expectancy if maintained as a part of your lifestyle! Do I need to go to a gym? No. If you choose to add exercise to your program, there are many forms of workouts that you can perform at home that can help you reach your personal goals. Something as simple as a brisk walk for 15-20 minutes, three to four times a week, can have a positive impact not only on fat loss, but cardiovascular health as well! Check out the Can You 24 DVD, Volume 1 & 2 to get a great workout right at home.

If I do some sort of resistance or weight training, how many days a week should I do so?

Quite honestly, you can get very good results with as few as three days a week dedicated to resistance training! Obviously, your personal goals will ultimately determine your individual needs, but for general overall wellness and lean muscle maintenance, three days a week, for 30-60 minutes each session, will work well.

I am doing both cardiovascular exercise and resistance/weight training in the same workout, which should I do first? Always do your resistance or weight training first! There are a number of reasons for this, but given the context of our FAQs and the 24 Day Challenge, assuming body fat loss is most important, you want to ensure that your body utilizes the proper sources of energy for each session, therefore cardio comes last!

Obviously, there are countless more questions that you may have during and after your Challenge and we could not possibly cover them all here! For this reason, please be sure to maintain constant communication with your Challenge coach, as they will be your single greatest tool for ensuring program success and lifestyle change! We’ve also listed additional Frequently Asked

Questions in the back of this booklet.

Remember, the 24 Day Challenge is NOT a diet! It is meant to teach you, throughout the program, just how easy reaching your goals can be, with the

proper plan

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A Big Fat List Of

Fat Fighting Foods!

Proteins Carbohydrates Vegetables Fats

Chicken breast Sweet potato Broccoli Avocado

Turkey breast Small potato Asparagus Sunflower seeds

Lean ground turkey

Yams Romaine Lettuce Pumpkin seeds

Swordfish Squash Carrots Cold-water fish

Orange roughy Pumpkin Cauliflower Natural peanut butter

Haddock Steamed brown rice

Green beans Low-sodium nuts

Salmon Steamed wild rice Green peppers Olives and olive oil

Tuna Pasta Mushrooms Safflower oil

Crab Oatmeal Spinach Canola oil

Lobster Barley Tomato Sunflower oil

Shrimp Beans Peas Flax seed oil

Top round steak Kidney beans Brussels sprouts

Top sirloin steak Corn Artichoke

Lean ground beef Strawberries Cabbage

Buffalo Melon Celery

Lean ham Apple Zucchini

Egg whites Orange Cucumber

Trout Fat-free yogurt

Low-fat cheese

Whole-wheat bread

Low-fat cottage cheese

High-fiber cereal

Wild-game meat Whole-wheat tortilla

Whole grains

If you can use one of each of these ingredients for your 3 “main meals” each day you’ll be off to a flying start with the 24 Day Challenge Program. Just add water to drink. If your trying to cut body fat, stick to proteins, veggies, nuts and good fats (See keys for success on the following pages) Fruit or vegetables will work for snacking in-between meals.

Vegetarian Proteins

Tempeh

Seitan

Tofu

Texturized vegetable protein

Soy foods

Veggie burgers

Fats to Avoid

Butter

Fried foods

Mayonnaise

Sweets

Whole-fat dairy products

A More Detailed List of

Fat Fighting Foods!

PROTEINS CARBS VEGETABLES FATS 1 egg, 2 egg whites 1 Yam asparagus 1 oz almonds 6 oz cottage cheese ¾ C sweet potatoes artichokes ½ C avocado 2 light string cheese ¼ C fiber one bamboo shoots ½ C sunflower seeds 6 oz Greek yogurt ¼ C oatmeal bean sprouts ¼ C pumpkin seeds 4 oz turkey ½ C brown rice bell peppers 2 T natural peanut butter 4 oz chicken ½ C wild rice broccoli ¼ C olives 4 oz tilapia ½ C basmati rice Brussels sprouts low-fat salad dressing 4 oz cod 1 whole wheat bread butternut squash safflower oil 4 oz blue hake 1 whole wheat tortilla cabbage canola oil 4 oz salmon ¼ C bran flakes carrots sunflower oil 4 oz walleye 2/3 C corn cauliflower 5 oz tuna 2/3 C peas celery 3 oz shrimp ½ C black beans collard greens 4 oz crab meat 1 apple cucumber 5 oz lobster 1 apricot eggplant 4 oz lean ham 1 C blueberries green beans 3 oz pork chops 1 C cherries lettuce 3 oz 95% lean beef 1 C cranberries mushrooms 4 oz prime rib ½ grapefruit onions 1 C grapes radishes 2 kiwi salad greens 1 nectarine snap peas 1 orange spinach 1 peach string beans 1 pear tomatoes 2 plums water chestnuts 1 C raspberries zucchini 1 C blackberries 1 C strawberries 1 banana ¼ C all bran

Restaurant Guide

The more you eat out, the more likely you are to be fat, say obesity experts who have stud-

ied the link between eating at restaurants and obesity — which are both on the rise. Howev-

er, life happens; on special occasions you might need some tips for eating healthily at a res-

taurant. Eating out can be challenging when trying to stay within your nutrition plan, but it’s

not impossible. With some specific instructions to your server, you can make healthier

choices. Again, eating out should not be a part of your regular, weekly nutrition plan.

Breakfast: Order an egg white omelet. Just say "no oil or butter.” You may add any vegeta-

bles. Request 1 or 2 slices of dry whole-wheat toast. Place jam on toast instead of butter.

Chinese: Order steamed chicken, shrimp, or scallops. Remember that you can ask for a mix

of shrimp and chicken. Request steamed rice and steamed vegetables. For spicy flavor, use

dry chili pepper flakes or use their plum sauce, ginger, or lite soy sauce.

Continental: Order grilled fish or chicken breast without butter, oil, or sauce. Have it cooked

with seasonings but no fat. Top with onions, tomatoes, or steamed spinach.

Italian: Order grilled fish like snapper or chicken breast; without butter, oil, or sauce, smoth-

ered in steamed spinach with garlic and tomato sauce on the side and steamed asparagus

or another vegetable.

Mexican: Instead of chips, ask for corn tortillas, and dip them in hot sauce. Order fish or

chicken breast rolled in Mexican spices and char-grilled with no fat. Smother the fish or

chicken in pico de gallo and get some steamed vegetables-on the side. Order grilled chicken

fajitas without the skin, butter or oil. Place the chicken breast in corn tortillas with onion, pico

de gallo, or salsa.

Seafood: Order a low fat fish, rolled in the same seasonings they blacken their fish with.

Ask for it to be char grilled without butter, oil or fat. Pico de gallo goes great over grilled fish.

Another great choice is ceviche or shrimp cocktail.

Steak House: Filet mignon has the least amount of fat of all the steaks, but order the petite

size. You may also order a grilled lobster tail without the butter.

Sushi: Order the shrimp or cucumber rolls, crab or California rolls made without mayo or fish

eggs. Other items that would be a great choice include scallops, snapper, flounder and tuna.

Be sure to use the light soy sauce for less sodium.

My Fitness Pal: Tracking Your Nutrition Keeping a food diary can help double a person’s weight loss according to a study from Kaiser Permanente’s Center for Health Research. We will use MyFitnessPal.com as a tool to track your daily food intake and exercise. MyFitnessPal is also available as an App on your mobile phone and tablet. We have found that MyFitnessPal is the easiest of all the websites and apps out there. It also has all of the Advocare products loaded in. Visit MyFitnessPal.com and click “Sign Up” in the upper right corner. Once you’ve initiated the sign up process, you’ll create a username and enter some basic information, including age and weight. MyFitnessPal will present suggested fitness & nutrition goals. For now, disregard this and hit “Get Started Now.” After you’ve clicked this button, you are signed up and you should be looking at the User Interface. From here we can access the entire site. For our purpos-es, we will focus on “My Home,” “Food,” and “Exercise.” Track Food & Beverages Navigate to the “Food” tab. Once there, select “Food Diary.” Select a meal (Breakfast, as an example) and click “Add Food.” Once we’ve searched for a food, we can select an op-tion, enter servings and serving size, then select “Add Food to Diary.” Beverages are added using the same method. The ONLY exception is when adding water. Directly below our Food Diary we have an input for adding water. It’s as simple as selecting a number of cups consumed. Track Exercise To track exercise, navigate to the exercise tab. By default your exercise diary will display. This system works the same way as food tracking. Simply select “Add Exercise” for either cardiovascular or weight training. Now search for an exercise and select the one that best corresponds to our search. We enter the amount of time exercised and add the exercise. Staying Accountable To communicate your diet and exercise journal with your coach, add them under the “Friend” section or print your MyFitnessPal entries. At the bottom of both the Food & Exer-cise Diary pages there is an orange button labeled “View Full Report (Printable)”. Click this button (for both Food & Exercise).

Success Tips for the Cleanse “Preparation” Phase Days 1-10 Lean and Green Phase

1. Drink plenty of water - at least ½ your body weight in ounces. 2. Preparation is KEY! Plan your meals and snacks ahead of time. Have Advocare products

on hand to help support you. 3. It all starts with NUTRITION

Nutrition Suggestions that will ENHANCE your results: Veggies - Salads during the day and streamed at night

Fruit - Fibrous and low glycemic choices (apples, berries, grapefruits) Lean Protein - Eating plenty of lean protein (anything that was once alive) to feed lean muscle so your body can burn stored fat for fuel. “Feed muscle/starve fat.” These help feed muscle and cut cravings. Fish like tuna and salmon will aid in the cleansing. Eggs/Chicken/Beef would be secondary options. Healthy Fats - Avecados, nuts, seeds, olives, olive oil Low Glycemic Carbs - Brown rice, Sweet Potatos, Old fashioned oat-meal Drink plenty of water - at least ½ your body weight in ounces. Nutrition to CUT out, avoid or minimize (we recommend cutting them out):

Alcohol, Cokes, Coffee and anything else. Replace these drinks with Advocare Spark & Rehydrate

Fried Foods, Refined Sugars, corn or White Starches (Ex. White bread, white pasta) Wheat products: bread, pasta, crackers, etc Dairy (Yogurt, cheese/cottage cheese, milk, etc.) Heavily Processed Foods 4. Communicate with your coach. This cannot be emphasized enough. The coaching and

support you receive is invaluable.

Advocare Products for Days 1-10 Catalyst, Herbal Cleanse, and Spark

Suggested/helpful Add-ons for Days 1-10. OmegaPlex and Meal Replacement Shake NOTE: Because of pricing, our

version of the 24 Day Challenge has the Catalyst in the basic bundle instead of the OmegaPlex. We do suggest having both with the program but have listed the Catalyst for those only choosing one product instead of adding both of them.

24 Day Challenge Days 1-10 Cleanse or “Preparation Phase” Days 1-3

Days 4-7

Days 8-10

MORNING FIBER DRINK – Mix contents of FIBER DRINK with 8 oz. very cold water and drink immediately. Follow up with an addi-

tional 8 oz. of water.

BREAKFAST Meal Replacement Shake –with 8-10 oz. very cold water.

(optional)

2-OmegaPlex See Program for other

options

MID-MORNING Healthy snack

LUNCH Eat sensibly including

leafy vegetables, lean proteins such as chicken, fish, eggs, etc. and whole grains.

Or Meal Replacement

Shake (optional)

MID-AFTERNOON SPARK – Mix contents of SPARK packet with

8-12 oz. cold water.

Approximately ½ hour after SPARK, eat fruit and.or protein oriented

snack.

DINNER 2-OmegaPlex w/

dinner

Eat sensibly includ-ing leafy vegeta-bles, lean pro-teins such as chicken, fish, eggs, etc. and whole grains.

BEDTIME Consume packet of tablets in HERBAL CLEANSE labeled

Herbal Cleanse”.

Recipe Suggestion: Combine FIBER DRINK packet with Meal Re-placement Shake in 10-

12 oz. very cold water.

Recipe Suggestion: Blend with ice for “Smoothy” con-sistency. Add flavor-ings, as desired.

Recipe Suggestion: When eating salads, put salad dressings on the side! Will save a “ton” of calories!!!

Recipe Suggestion: When eating salads, put salad dressings on the side! Will save a “ton” of calo-ries!!!

OOO OOO OOO OOO OOO OOO OOO

MORNING Consume packet of tab-lets in HERBAL CLEANSE labeled “ProBi-

otic RESTORE”.

Wait 30 minutes before

consuming Meal Re-placement Shake for breakfast.

BREAKFAST Meal Replacement Shake –with 8-10 oz. very cold water

optional).

2-OmegaPlex

See Program for other breakfast options

MID-MORNING Healthy snack

LUNCH Eat sensibly includ-

ing leafy vegeta-bles, lean pro-teins such as chicken, fish, eggs, etc. and whole grains.

Or Meal Replace-ment Shake

(optional)

MID-AFTERNOON SPARK – Mix contents of SPARK packet with

8-12 oz. cold water.


snack.


dinner

Eat sensibly includ-ing leafy vegeta-bles, lean pro-teins such as chicken, fish, eggs, etc. and whole grains.

BEDTIME Consume packet of tablets in HERBAL CLEANSE labeled

Herbal Cleanse”.

Recipe Suggestion: Blend with ice for “Smoothy” con-sistency. Add flavor-ings if desired.



OOOO OOOO OOOO OOOO OOOO OOOO OOOO

MORNING Consume packet of tablets in HERBAL CLEANSE labeled “ProBiotic RE-

STORE”.

Wait 30 minutes before

consuming Fiber Drink. FIBER DRINK – Mix con-tents of FIBER DRINK with 8 oz. very cold water and drink immediately. Follow up with an additional 8 oz.

of water.

BREAKFAST Meal Replacement Shake –with 8-10 oz. very cold water.

optional)

2-OmegaPlex

See Program for

other breakfast options

MID-MORNING Healthy Snack

LUNCH Eat sensibly includ-


Or Meal Replace-ment Shake

(optional)

MID-AFTERNOON SPARK – Mix contents SPARK packet with 8-

12 oz. cold water.


snack.


dinner

Eat sensibly includ-


BEDTIME

Recipe Suggestion: Combine Fiber Drink pack-et with Meal Replacement Shake in 10-12 oz. very

cold water.

Recipe Sugges-tion: Blend with ice for a “Smoothy” consistency. Add flavorings if de-sired.



OOO OOO OOO OOO OOO OOO OOO

https://www.advocare.com/01116032/Store/ItemDetail.aspx?itemCode=W4062&id=D&flavor=N


https://www.advocare.com/01116032/Store/ItemDetail.aspx?itemCode=T1251&id=A&flavor=B


https://www.advocare.com/01116032/Store/ItemDetail.aspx?itemCode=W2002&id=D



https://www.advocare.com/01116032/Store/ItemDetail.aspx?itemCode=A2912&id=E&flavor=l&size=C




https://www.advocare.com/01116032/Store/ItemDetail.aspx?itemCode=W3171&flavor=C&id=D


































Cleanse Phase: Step By Step Nutrition Tips & Plan

The Following Pages are only an example of a nutrition plan. We encourage you to use follow the nutrition guidelines on Page 19 of this book and to use MyFitnessPal to make sure

you are staying in your daily caloric numbers.

Get more tools, healthy recipe books, step by step directions and all the 24 Day Nutrition documents at www.TheChallengeTools.com.

Breakfast options: (pick one) Take 2 capsules of OmegaPlex with breakfast 1) Advocare Meal Replacement Shake (optional add –on) mixed in 12+ oz of water, add ice and blend

or shake 2) Oatmeal with raisins and scrambled egg whites (1 yolk per 3 whole eggs) 3) Vegetables and scrambled egg whites 4) Breakfast from Healthy Recipe Book ( www.TheChallengeTools.com ) Mid morning snack options: (these are just a few options but remember to add protein with each snack) 1) Apple with almonds 2) Advocare snack bar 3) Deli turkey meat with small veggies Lunch options: (pick one) 1) Large green salad with lean meat (chicken or tuna) Add in vegetables from food list Paul Newman’s

dressing 2) Lean protein with lots of veggies. 3) Any healthy recipe from Healthy Recipe Book ( www.TheChallengeTools.com ) Mid afternoon snack options: (these are just a few options but remember to add protein with each snack) 1) Small piece of fruit from food list with protein from list (deli turkey) 2) Broccoli w/hummus 3) Advocare snack bar Dinner options: (pick one) Take 2 capsules of OmegaPlex w/dinner 1) Steak salad from Healthy Meals Cook Book (found online in tools section) 2) Salmon Teriyaki with pineapple (Recipe on the following pages) 3) Lean meat from list (portion size of fist) 2 servings of fibrous vegetables from food list 4) Choose from many healthy recipes in the Healthy Recipe book ( www.TheChallengeTools.com ) Success keys: Drink plenty of water to help flush out toxins. Rule is 1/2 your body weight in ounces. Spark and rehy-

drate count as sugar free options. Get fully invested before you start. Have all of your Advocare products and your food ahead of time.

Preparation is a key to success. Cut out all alcohol, coke and coffee during the first 10 days! Spark will give you the energy and men-

tal focus you need. Whatever you give your body it will crave more of. Give it high quality nutrition and it will want more.

No fried foods, cut out refined sugars and white starches: white bread, white pasta, etc. Eat healthy fats such as avocados, nuts/seeds, olive/olive oil.

Eat plenty of lean protein to feed lean muscle so your body can burn stored fat for fuel. “Feed muscle/

starve fat”

NOTE: If you are trying to CUT BODY FAT, know that we suggest sticking to lean

proteins, veggies, fruits and healthy fats and minimize foods on the carbs/grains list

the entire 24 Days.

Meat/Fish & Proteins Pork tenderloin (lean only) 12 oz. Cod 8 oz. Swordfish 4 oz. Turkey Breast 12 oz. Shrimp 60 Chicken 24 oz. Tilapia 4 oz. Canned Tuna 2 cans Boars Head (Lower Sodium Turkey Breast) 1 pound Eggs 19 Almonds 132 Walnuts 12 oz.

Grains, Cereals, and Accompaniments Brown Rice 2 1/2 cup Plain oatmeal 1 1/4 cup

Frozen Foods Frozen mixed vegetables 1 cup Blue Berries 2 cup

Condiments Fat free Italian dressing 6 Tbsp. Prepared yellow mustard Light Miracle Whip 2 Tbsp.

Fruits & Vegetables Orange, medium 1 Apple, medium 6 Banana, medium 3 Peaches 2 ½ Tomatoes 3-4 Strawberries 1 cup Large garden salad w/tomato & onion 2 large Small garden salad w/tomato & onion 1 small Green beans 3 cups Asparagus 12 spears Sweet Potato 5 Baby carrots, raw 80 Cucumber 4 Celery stalks 12 Broccoli 3 cup Cauliflower 2 cup Green Peppers 4 Total

Simplified Grocery List for the Cleanse Phase (Days 1-10) These are general guidelines and recommendations of foods to have on hand during your 24 Day Challenge. Your list will vary slightly. Be sure to read carefully before making any purchases.

DAY 1

Immediately after waking up CAL CRB PRO FAT

FIBER DRINK 70 17 0 0

SPARK 45 11 0 0

3 CATALYST 0 0 0 0

Meal 1

1 egg, 2 egg whites 102 0 13.2 5.2

1/2 cup old fashioned oatmeal 150 27 5 2.6

1/4 cup frozen berries 17 11 0 .25

Meal 2

2 oz. boars head turkey 80 0 24 1

1 medium apple 72 20 0 0

30 minutes before Meal 3

SPARK (as desired) 45 11 0 0

Meal 3

3 oz tuna, 1 T light Miracle Whip 140 2 26 2.5

1 Sweet Potato 103 23.6 2.3 .2

1 green pepper 30 8 1 0

6 Almonds 34 1.3 1.3 3

Meal 4

1 hard boiled edd 70 1 6 5

½ C mixed berries 70 8 0 0

Meal 5

4 oz chicken 110 0 23 12

1/2 C brown rice 95 20 3 1

3/4 C green beans 30 6 0 0

Before bed

HERBAL CLEANSE TABLETS 0 0 0 0

Totals 1263 165

106.8 32

DAY 2



SPARK 45 11 0 0

3 CATALYST 0 0 0 0

Meal 1

Advocare Meal Replacement Shake 220 24 24 3

Meal 2

½ cup berries 70 8 0 0

12 almonds 82 3 3 7


SPARK 45 11 0 0

Meal 3

Lean meat (4 oz) 127 0 27 3

Large Salad 35 6 2 0

½ cucumber 16 4 0 0

Apple 72 20 0 0

Meal 4

Advocare Snack Bar 140 18 10 2

Meal 5

4 oz chicken 130 0 25 4

1 baked sweet potato 163 37 2 .2

½ cup mixed veggies 75 9 6 0

Before bed


Totals 1290 168 99 18

DAY 3

Immediately after waking up CAL CRB PRO FAT FIBER DRINK 70 17 0 0 SPARK 45 11 0 0 3 CATALYST 0 0 0 0 Meal 1 2 strips turkey bacon 70 0 4 6 2 scrambled eggs 140 0 12 12 1/2 sweet potato 65 13 3 0 Meal 2 Apple 72 20 0 0 10 Almonds 60 2 2 5 10 baby carrots 35 8 1 0 30 minutes before Meal 3 SPARK 45 11 0 0 Meal 3 4 oz chicken breast 130 0 25 4 1 green bell pepper 30 5.5 1 .2 4 slices tomato/veggies 14 3 1 0 1 tsp mustard 3 1 0 0 Meal 4 ½ cup peach slices 33 8 0.8 0.2 2 oz. boars head turkey 60 0 12 .5 10 almonds 60 2 2 5 Meal 5 4 oz fish (from choices) 120 2 20 3.5 1/2 C brown rice 95 19.5 2.5 1.5

1 C broccoli, carrots, cauli-flower 30 5 1 0

Before bed

HERBAL CLEANSE TABLETS 0 0 0 0 Totals 1210 128 88 39

DAY 4


NO FIBER DRINK SPARK 45 11 0 0

3 CATALYST 0 0 0 0

2 PROBIOTIC RESTORE 0 0 0 0

Meal 1

(Blender) Advocare Meal Replacement Shake Medium banana 325 48 25 3

Meal 2

1 medium apple w/ peel 81 20 0 0

1 tbsp peanut butter 95 4 3 8


SPARK 45 11 0 0

Meal 3

1 large garden salad w/tomato/onion 98 19 2.6 8

2 tbsp fat free Italian dressing 12 2 0 0

2 celery stalks 20 5 1 0

2 hard boiled eggs 125 1.4 12.3 8

Meal 4


Meal 5

4 oz chicken 110 0 25.5 0

¾ C sweet potatoes 100 21 1 1

¾ C green beans 30 6 0 0

Before bed


Totals 1181 155.4 80.4 30

DAY 5



3 CATALYST 0 0 0 0


Meal 1

1 egg, 2 egg whites 78 1 6 5

1/2 cup old fashioned oatmeal 150 29 5 2

1/2 cup frozen blue berries 17 4 0 .25

Meal 2

1 cup strawberries 46 11 1 0

2 oz. Boars Head turkey 60 3 11 1

6 almonds 34 1 1 3


SPARK 45 11 0 0

Meal 3

Mix 1 can tuna/lite mayo 115 0 25 1

& 1 boiled egg. Eat ½ 40 0 3 3

on Pita for lunch 128 26 5 1

1/2 cucumber 16 4 1 0

Meal 4

Eat 2nd

half of tuna salad 155 0 28 4

1 green bell pepper 30 8 1 0

Meal 5

4 oz lean meat (from options) 130 0 25 4

1/2 C brown rice 95 20 3 1

12 asparagus spears 44 5 3 0

6 almonds 34 1 1 3

Before bed


Totals 1217 135 120 29

DAY 6



3 CATALYST 0 0 0 0 2 PROBIOTIC RESTORE 0 0 0 0 Meal 1

(Blender) Meal Replace-ment 220 24 24 3

1 cup strawberries 46 11 1 0 Meal 2 6 almonds 34 1.3 1.3 3 1 medium apple w/ peel 81 20 0 0 1/2 oz peanuts 84 3 3 7 30 minutes before Meal 3 SPARK 45 11 0 0 Meal 3

1 can tuna, 1 T light Miracle Whip 140 2 26 2

1 red bell pepper 30 8 1 0 2 celery stalks 20 5 1 0 6 almonds 34 1.3 1.3 3

Meal 4 apple 72 20 0 0 2 oz deli meat 40 0 8 1 1/2 cucumber 16 3.8 0.6 0.2 Meal 5

4 oz lean meat (from choices) 130 0 25 4

1/2 C brown rice 95 20 3 2 1 C broccoli 30 4 1 0

Before bed

HERBAL CLEANSE TABLETS 0 0 0 0 Totals 1162 135 96.2 25

DAY 7



3 CATALYST 0 0 0 0

2 PROBIOTIC RESTORE 0 0 0 0 Meal 1


Meal 2 1 medium apple w/peel 81 21 0.3 0 1 tbsp peanut butter 95 4 3 8 30 minutes before Meal 3 SPARK 45 11 0 0 Meal 3 4 oz lean meat 130 0 25 4 1 large garden salad 98 19 2.6 8 10 almonds 60 2 2 5 Meal 4 4 oz turkey breast 110 0 23 1.5

Yellow bell 30 8 1 0 1/2 cucumber 16 3.8 0.6 0.2 Meal 5 4 oz chicken 130 0 25 4 ¾ C sweet potatoes 110 21 1 1 ¾ C green beans 30 6 0 0 6 almonds 34 1.3 1.3 3 Before bed


Totals 1219 125.6 108.4 37.7

DAY 8 CAL CRB PRO FAT

Immediately after waking up



SPARK 45 11 0 0

3 CATALYST 0 0 0 0

Meal 1


2 strips turkey bacon 70 0 4 6

1 cup strawberries 46 11 1 0

Meal 2

2 oz Boars Head turkey 60 3 12 1



SPARK 45 11 0 0

Meal 3

1 large garden salad w/tomato/onion 98 19 3 8



2 hard boiled eggs 125 1 12 8

Meal 4

3 oz. deli meat 75 3 14 1

Wrap lean meat around cheese stick 98 16.5 1.5 2.6

10 almonds 60 2 2 5

Meal 5

4 oz lean lean meat (from choices) 130 0 25 4

1 baked sweet potato 163 37 4 0


Totals 1330 163.5 93.5 40.6


Immediately after waking up 2 PROBIOTIC RESTORE 0 0 0 0 FIBER DRINK 70 17 0 0 SPARK 45 11 0 0 3 CATALYST 0 0 0 0 Meal 1

Advocare Meal Replace-ment Shake 220 24 24 3

1 cup strawberries blended in 48 11 1 0

Meal 2 1/2 Grapefruit 52 13 1 0

½ can tuna/lite mayo 113 0 25 1 30 minutes before Meal 3 SPARK 45 11 0 0 Meal 3 ½ can tuna/lite mayo 113 0 25 1 1 baked sweet potato 163 37 4 0 Apple 95 25 0.5 0.4 Meal 4 4 oz turkey breast 110 0 23 1.5 1 bell pepper 30 8 1 0 1 cup broccoli 30 4 1 0 1 tsp yellow mustard 4 1 0 0 Meal 5 4 oz chicken 130 0 25 4

1 garden salad w/tomato/onion 98 19 3 8



Totals 1422 188 145 19


Immediately after waking up



SPARK 45 11 0 0

3 CATALYST 0 0 0 0

Meal 1

1 egg, 2 egg whites 102 0 13.2 5.2

1/2 cup old fashioned oatmeal 150 27 5 .5

1/2 cup frozen blue berries 17 4 0 0

Meal 2

2 oz. Boars Head turkey 60 0 12 1


6 almonds 34 1.3 1.3 3


SPARK 45 11 0 0

Meal 3

4 oz chicken 110 0 23 2

1 bell pepper 30 8 1 0

4 slices of tomato 14 3 1 0

1 tsp yellow mustard 4 1 0 0

Meal 4

1 Greek Yogurt 140 20 14 0


Meal 5

4 oz fish 120 2 20 3

1/2 C brown rice 95 20 3 2

1 C broccoli 30 4 1 0

6 almonds 34 1 1 3

Totals 1201 156 96 19

Days 11-24 Success Tips for the Max “Burn” Phase There are different nutrition options after the first 10 Day Cleanse. We have found that the people looking for the quick results are the ones that continue to stay on the same nutrition plan as the first ten days. We have put a few other options for you on the tools page (www.TheChallengeTools.com) for those that may want to change. The key is that you continue to treat it like a Challenge and avoid most of the foods you should be avoiding and really sticking to healthy portions. Nutrition Suggestions that may ENHANCE your results: Veggies - Salads during the day and streamed at night Fruit - Fibrous and low glycemic choices (apples, berries, grapefruits) Lean Protein - These help feed muscle and cut cravings. Fish like tuna and salmon will aid in the cleansing. Eggs/Chicken/Beef would be secondary options. Healthy Fats - Avecados, nuts, seeds, olives, olive oil Low Glycemic Carbs - Brown rice, Sweet Potatos, Old fashioned oat-meal Drink plenty of water - at least ½ your body weight in ounces. Nutrition to CUT out, avoid or minimize: Alcohol, Cokes, Coffee and anything else. Replace these drinks with Advocare Spark & Rehydrate Fried Foods, Refined Sugars, corn or White Starches (Ex. White bread, white pasta) Wheat products: bread, pasta, crackers, etc Dairy (Yogurt, cheese/cottage cheese, milk, etc.) Heavily Processed Foods

Advocare Products for Days 11-24 and Beyond—These are the basic products that you would also continue taking on a day to day basis after the 24 Day Challenge. Metabilic Nutrition System (MNS), Meal Replacement Shake, Spark, Catalyst and OmegaPlex (Omegaplex is a suggested add-on with this program)

NOTE: If you are trying to CUT BODY FAT, know that we suggest

sticking to lean proteins, veggies, fruits and healthy fats and minimize foods on the carbs/grains list the entire 24 Days.

**The Following Pages are only an example of a nutrition plan. We encourage you to use follow the nutrition guidelines on Page 19 of this book and use MyFitnessPal to make sure you are

staying in your daily caloric numbers.**

Suggested add on product for Days 11– 24 OmegaPlex

Helpful Tip your first few days. Only wait 10-15 minutes before eating the first few days in-stead of waiting 30 minutes. This will give your body a few days to get used to the high quality vitamins and minerals. This product is to be taken on days 11-24. If I were able to take only one Advocare product the Metabolic Nutrition System (MNS) would be my choice. It is actually 5 different products in one which is why they call it a system. It is not a “diet pill” per say. It is high quality nutrition to bridge the gap between what you eat and what your body actually needs. It contains your multi vitamin, fish oil (omega fats), high powered anti oxidant, extra calcium, craving control (to curb fat and sugar cravings) and a time released energy product to keep you feeling balanced all day. (This product will replace any stand alone vita-mins you may have been taking in the past.) Continue to follow your nutrition plan but add this product in as recommended in the directions above. DO NOT starve yourself to try and help things out. You need to eat while on this program. Your body will crave more of the good nutrition that you give to it. I have almost all my clients on this prod-uct and the longer they stay on it the better it continues to work for them.

DAY 11


SPARK 45 11 0 0

3 CATALYST 0 0 0 0

MNS (COLORED PACK) 0 0 0 0

With Meal 1

MNS (2 WHITE PACKS) 0 0 0 0

Meal 1


1 cup strawberries 46 11 1 0.4

Meal 2

¾ C 1% cottage cheese 120 8 18 2

½ C Mixed Berries 70 8 0 0

6 almonds 34 1 1 3


SPARK 45 11 0 0


Meal 3

1 can tuna, lite Miracle Whip 140 2 26 2.5

1 slice whole wheat bread 69 12 4 1


1 medium orange 62 15 1 0

Meal 4

6 oz greek yogurt, 1 t dry ranch mix 100 12 18 0

10 baby carrots 35 8 1 0

Meal 5

4 oz chicken 130 0 25 4

1/2 C brown rice 95 20 3 2


6 almonds 34 1.3 1.3 3

Totals 1295 155.3 124.3 20.9

DAY 12


SPARK 45 11 0 0

3 CATALYST 0 0 0 0


With Meal 1


Meal 1

1 boiled egg 78 1 6 5

4 oz skim milk 43 6 4 1

¾ C Kashi GoLean 150 29 7 2

Meal 2

3 plain rice cakes 105 21 3 0

1 tbsp Peanut Butter 95 4 3 8


SPARK 45 11 0 0


Meal 3

4 oz turkey breast 110 0 23 1.5

1 slice whole wheat bread 69 11.6 3.6 0.9

½ cucumber cut in slices 16 3.8 0.6 0.2

4 slices of tomato 14.4 3.14 0.7 0.16

Meal 4


1 string cheese stick 80 1 8 6

Meal 5

4 oz chicken 110 0 23 1.5

1 baked sweet potato 163 37.2 3.6 0.27


Totals 1253.4 157.7 103.5 26.53

DAY 13


SPARK 45 11 0 0

3 CATALYST 0 0 0 0


With Meal 1


Meal 1


Meal 2


1/2 tuna, 1 T light Miracle Whip 140 2 26 2.5

½ oz peanuts 84 3 3 7


SPARK 45 11 0 0


Meal 3

4 oz chicken 130 0 25 0


1 cup broccoli 30 4 1 0

Meal 4

½ C 1% Cottage Cheese 80 5 7 2

6 almonds 34 1.3 1.3 3

1 Medium Apple 81 20 0 0

Meal 5

Large Salad w/tomato/onion 98 19 2.6 8

1/2 C brown rice 95 19.5 2.5 1.5

4 oz lean meat 130 0 25 4

2 Tbsp Fat Free Dressing 12 2 0 0

Totals 1323 139.4 121 31.9

DAY 14

Immediately after waking up CAL CRB PRO FAT SPARK 45 11 0 0 3 CATALYST 0 0 0 0 MNS (COLORED PACK) 0 0 0 0 With Meal 1 MNS (2 WHITE PACKS) 0 0 0 0 Meal 1 1 egg, 2 egg white 102 0 13 5 ½ C oatmeal 150 27 5 3 Meal 2 6 oz 1% cottage cheese 120 7.5 18 2.3 1 cup strawberries 46 11 0.96 0.43 6 Almonds 34 1 1 3 30 minutes before Meal 3 SPARK 45 11 0 0 MNS (COLORED PACK) 0 0 0 0 Meal 3

½ can tuna, w/ lite Miracle Whip, ½ boiled egg 155 0 28 4

1 slice whole wheat bread 69 11 4 1 2 celery stalks 20 5 1 0 6 almonds 34 1.3 1.3 3 Meal 4 2

nd ½ tuna salad 155 0 28 4

3 plain rice cakes 105 21 3 0 1/2 cucumber 16 3.8 0.6 0.2 Meal 5 4 oz beef burger 93% lean 153 0 24 5.6 1 whole wheat bun 110 21 5 1 3/4 C green beans 30 6 0 0 12 asparagus spears 30 6 0 0 Totals 1419 143.6 132.8 35.5

DAY 15


SPARK 45 11 0 0

3 CATALYST 0 0 0 0


With Meal 1


Meal 1


½ banana 45 12 1 0

Meal 2

½ banana 45 12 1 0



SPARK 45 11 0 0


Meal 3

4 oz turkey breast 110 0 23 1.5

2 slices whole wheat bread 138 23.2 7.2 1.8

4 slices tomato 14 3 1 0


Meal 4

6 oz 1% cottage cheese 120 7.5 18 2.3


6 almonds 34 1.3 1.3 3

Meal 5

4 oz chicken 125 0 25 4

1/2 C brown rice 95 20 3 2


6 almonds 34 1 1 3

Totals 1279 157 108.5 28.6

DAY 16


SPARK 45 11 0 0

3 CATALYST 0 0 0 0


With Meal 1


Meal 1

2 scrambled eggs 140 0 12 12

2 strips turkey bacon 70 0 4 6

1 slice whole grain bread 65 13 3 0

Meal 2

3 oz. deli meat 75 3 14 1

1 string cheese 80 1 7 5


SPARK 45 11 0 0


Meal 3

4 oz chicken 125 0 25 2


1/2 cucumber 16 4 1 0


Meal 4


½ C Peanuts 125 5 5 11

Meal 5

4 oz beef burger 93% lean 153 0 24 5.6

1 whole wheat bun 110 21 5 1


1/2 C brown rice 95 19.5 2.5 1.5

Totals 1386 127.5 120.5 46.1

DAY 17


SPARK 45 11 0 0

3 CATALYST 0 0 0 0


With Meal 1


Meal 1


Meal 2


6 almonds 34 1.3 1.3 3


SPARK 45 11 0 0


Meal 3

3 oz deli meat/1 slice cheese 120 5 14 5



Meal 4

6 oz greek yogurt,1 t. dry ranch mix 100 12 18 0


6 almonds 34 1 1 3

Meal 5

4 oz chicken 110 0 23 1.5

1/2 C brown rice 95 19.5 2.5 1.5


6 almonds 34 1.3 1.3 3

Totals 1082 135.7 90.7 20.9

DAY 18


SPARK 45 11 0 0

3 CATALYST 0 0 0 0


With Meal 1


Meal 1

1 egg, 2 egg whites 102 0 13.2 5.2


¾ C Kashi GoLean 150 29 7 2

Meal 2


Mixed Berries 70 8 0 0

6 almonds 34 1.3 1.3 3


SPARK 45 11 0 0


Meal 3

1 Large Salad w/tomato/onion 98 19 3 8

4 oz chicken 125 0 25 2


2 tbsp fat free dressing 12 2 0 0

Meal 4

2 Flavored Rice Cakes 90 20 0 0


Meal 5

4 oz chicken 125 0 25 2

1/2 C brown rice 95 20 3 2


6 almonds 34 1.3 1.3 3

Totals 1388 166.1 115.8 29.5

DAY 19


SPARK 45 11 0 0

3 CATALYST 0 0 0 0


With Meal 1


Meal 1


Meal 2

1 medium orange 85 21 2 0

2 hard boiled eggs 125 1.4 12.3 7.7



SPARK 45 11 0 0


Meal 3

4 oz beef burger 93% lean 153 2 26 2.5

1 baked sweet potato 163 37.2 3.6 0.27

1 cup brccli/crrts/cauliflwr 30 5 1 0

Meal 4


Peppers to dip in yogurt 24 6 0 0

1/2 cucumber 16 3.8 0.6 0.2

Meal 5

Large salad w/ tomatoes 98 19 2.6 8

1/2 C brown rice 95 19.5 2.5 1.5

4 oz chicken breast 110 0 23 1.5


Totals 1356 182.9 116.6 24.67

DAY 20


SPARK 45 11 0 0

3 CATALYST 0 0 0 0


With Meal 1


Meal 1


½ C oatmeal 150 27 5 3

Meal 2



6 almonds 34 1 1 3


SPARK 45 11 0 0


Meal 3

4 oz turkey 125 0 25 2


4 slices tomato 14 3 1 0


Meal 4

6 oz greek yogurt,1 t dry ranch mix 100 12 18 0


1/2 cucumber 16 4 0 0

6 almonds 34 1 1 3

Meal 5

4 oz beef burger 93% lean 153 0 24 6

1 whole wheat hamburger bun 110 21 5 1

1 cup broccoli/carrots/cauliflower 30 5 1 0

1 tsp yellow mustard 3 0.27 0.2 0.2

Totals 1428 182.2 118.2 25.2

DAY 21


SPARK 45 11 0 0

3 CATALYST 0 0 0 0


With Meal 1


Meal 1


Meal 2


½ C Mixed Berries 70 8 0 0

6 almonds 34 1 1 3


SPARK 45 11 0 0


Meal 3

1 can tuna, 1 T light Miracle Whip 140 2 26 2.5



6 almonds 34 1.3 1.3 3

Meal 4


6 almonds 34 1.3 1.3 3

Meal 5

4 oz chicken 110 0 23 1.5

1/2 C brown rice 95 19.5 2.5 1.5


6 almonds 34 1.3 1.3 3

Totals 1240 128.5 113 25.7

DAY 22


SPARK 45 11 0 0

3 CATALYST 0 0 0 0


With Meal 1


Meal 1

1 boiled egg 78 1 6 5


¾ C Kashi Go Lean 150 29 7 2

Meal 2




SPARK 45 11 0 0


Meal 3

4 oz turkey 110 0 23 1.5



1 tsp yellow mustard 3 0.27 0.2 0.2

Meal 4

6 oz greek yogurt,1 t dry ranch mix 100 12 18 0


1/2 cucumber 16 4 1 0

6 almonds 34 1.3 1.3 3

Meal 5

4 oz fish 120 2 20 3.5

1/2 C brown rice 95 19.5 2.5 1.5


6 almonds 34 1.3 1.3 3

Totals 1272 165.9 94.9 28.6

DAY 23


SPARK 45 11 0 0

3 CATALYST 0 0 0 0


With Meal 1


Meal 1


Meal 2




SPARK 45 11 0 0


Meal 3

1 large garden salad w/ veggies 98 19 3 3

4 oz lean meat 125 0 25 3


6 almonds 34 1 1 3

Meal 4


1/2 cucumber 16 4 1 0

6 almonds 34 1 1 3

Meal 5

4 oz chicken 110 0 23 1.5

1/2 C brown rice 95 19.5 2.5 1.5


Totals 1204 146 112.5 20.3

DAY 24


SPARK 45 11 0 0

3 CATALYST 0 0 0 0


With Meal 1


Meal 1


Meal 2

3 oz deli meat 75 3 14 1

1 String cheese 80 1 7 5


SPARK 45 11 0 0


Meal 3

Large salad w/onion/tomato 98 19 2.6 8

4 oz chicken 110 0 23 1.5



Meal 4

2 hard boiled eggs 125 1.4 12.3 7.7

1 medium apple 81 21.1 0.3 0

1/2 cucumber 16 3.8 0.6 0.2

Meal 5

4 oz chicken 110 0 23 1.5

1/2 C brown rice 95 19.5 2.5 1.5


Totals 1162 127.8 110.3 29.4

Strawberry Peanut Butter Smoothie 3/4 cup frozen strawberries ½ c. crushed ice 1 cup water 2 tsp. natural peanut butter 2 scoops AdvoCare Vanilla Muscle Gain* 1 tsp vanilla extract Blend together

Peanut Butter & Chocolate Shake 1 packet of Chocolate Meal Replacement 10 ice cubes 1/2 cup water 1/8 cup Splenda 1 Tsp. Peanut Butter **Optional: 1 tsp. instant coffee Blend together

Berry Creme Shake 1 packet of Vanilla or Berry Meal Replacement 10 ice cubes 1/2 cup water 1/8 cup Splenda 1 Tbsp. Simply Fruit Jam Blend together

Hot Mocha Chocolate Shake 1 packet Mocha Chocolate Meal Replacement Shake 9oz cold water Mix well & microwave until warm

Berry Slimming Shake 2 scoops of Vanilla Muscle Gain 1/4 cup of Pure Cranberry Juice 1 dash of Splenda/Stevia 1 1/2 cups frozen blueberries 1 tbs. flaxseed oil Add water till ingredients are covered Blend to desired consistency

Mediterranean Turkey Sandwich Serves 1 1 Tbsp. Hummus 1 whole wheat English muffin 3 oz. sliced smoked Turkey ¼ medium cucumber, thinly sliced ¼ small red onion, thinly sliced 4 spinach leaves Directions: Spread the hummus on the English muffin. Layer turkey, cucumber, onion, and spinach on muffin. Serve.

High Protein Pancakes Serves 1 ½ cup old fashioned oatmeal ¼ cup low fat cottage cheese (or Tofu) 4 egg whites 1 tsp vanilla extract ¼ tsp cinnamon ¼ tsp nutmeg Directions: Process the oatmeal, cottage cheese, egg whites, vanilla extract, cinnamon, and nutmeg in a blender until smooth. Spray a nonstick skillet with cooking spray. Add the batter and cook over medium

High Protein Oatmeal Serves 1 ½ cup old fashioned oatmeal ½ scoop muscle gain 1 ¼ to 1 ½ cups water (depending on how thick you like your oatmeal) ¼ - ½ tsp cinnamon 1 packet Splenda or favorites sugar substitute Directions: Blend water and protein powder to-gether. Stir all ingredients together in saucepan or microwave safe dish. Oatmeal can be made on the stove top or microwave by following directions on the box. Since the addition of protein powder can make the oatmeal more “gluey,” stovetop method is preferred. If using the microwave, make sure you stir halfway through cooking.

HEALTHY RECIPES There are more healthy recipes on the www.TheChallengeTools.com site.

Turkey and Spinach Manicotti Serves 4 8 uncooked whole wheat manicotti pasta shells ½ lb. lean ground turkey 1 medium onion, chopped (1/2 cup) 2 tsp. finely chopped garlic 1 cup fat free ricotta cheese 1 tsp. Italian seasoning 1 box frozen cut spinach, thawed, squeezed to drain 1 ½ cups low sodium Marinara sauce 2 Tbsp. finely shredded Parmesan cheese Directions: Heat oven to 375 degrees. Spray bottom and sides of 11 x 17 inch glass baking dish with cooking spray. Cook pasta shells as directed on box, omitting salt. Rinse with cool water; drain well. Spray 10 inch nonstick skil-let with cooking spray. Cook turkey, onion, and garlic over medium heat about 5 minutes, stirring frequently, until turkey is no longer pink. Remove from heat. Stir in ricotta cheese, Italian seasoning and spinach. Spoon turkey mixture into shells; arrange in baking dish. Spoon marinara sauce over shells. Bake un-covered 20 to 25 minutes or until hot and bub-bly. Sprinkle with Parmesan cheese.

Tuna with Pear Salsa Serves 6 Pear Salsa 1 large unpeeled pear, chopped 1 medium hot or mild yellow chile 2 medium green onions, chopped 2 Tbsp. chopped fresh cilantro 2 tsp. grated lemon peel 2 Tbsp. lemon juice ½ tsp. salt Tuna 6 small tuna or halibut fillets (1 ½ lb.) Directions: In small glass or plastic bowl, mix all pear salsa ingredients. Cover, refrigerate at least 1 hour to blend flavors but no longer than 24 hours. Set oven control to broil. Spray broiler pan rack with cooking spray. Place fish on rack in broiler pan. Broil with tops about 4 inches from heat about 5 minutes or until fish flakes easily with fork. Serve tuna topped with salsa.

HEALTHY RECIPES There are more healthy recipes on the 24DayChallengeTools.com site.

Spicy Parmesan Meatballs with Angel Hair Pasta Serves 6 3/4 cup Fiber One bran cereal 1 lb. extra lean ground beef ¼ cup shredded 2% Parmesan cheese ¾ tsp. Italian Seasoning ¼ tsp. garlic powder 1 can (8 oz) tomato sauce 1 can (14.5 oz) diced tomatoes with green pepper and onion, undrained 1/8 tsp ground red pepper 6 oz. uncooked whole wheat angel hair 1 to 2 Tbsp. chopped fresh parsley, if desired Directions: Place cereal in resealable food storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or in food processor). In large bowl, mix cereal, ground beef, ¼ cup cheese, Italian seasoning, garlic powder and ¼ cup of the tomato sauce until well blended. Shape into meatballs. Spray 12 inch skillet cooking spray. Cook Meatballs in skillet over medium heat 8 to 10 minutes, turning occasionally, until browned. Drain if necessary. Add remaining tomato sauce, tomatoes and red pepper to skillet; turn meatballs to coat. Cover, cook over medium-low heat 15 to 20 minutes, stirring sauce and turning meatballs occasionally, until meat-balls are thoroughly cooked and no longer pink in cen-ter. Meanwhile, cook and drain pasta as directed on package. Serve meatballs over pasta. Top each serv-ing with additional Parmesan cheese and parsley.

Low fat Granola Bars Serves 12

1 large egg white, lightly beaten 2 Tbsp. honey 2 tsp. Canola oil 1 tsp. vanilla extract ½ tsp. ground cinnamon 2 cups Bare Naked Granola ¼ cup raisins Directions: Preheat oven to 325 degrees. Coat a 9 inch square baking pan with cooking spray. Whisk egg white, hon-ey, oil, vanilla, and cinnamon in small bowl until blend-ed. Combine granola and raisins in a mixing bowl. Stir in the wet mixture until well coated. Press granola into the prepared pan with a wet rubber spatula. Bake until lightly browned, 15 to 20 minutes. Cool in the pan on a wire rack. Cut into 12 bars.

Guacamole Serves 2 2 ripe avocados, peeled and pitted 2 Tbsp. Lime juice 1/8 tsp. Salt ¼ cup chopped fresh cilantro ½ cup onions 1 cup cored chopped tomatoes ¼ tsp. Minced garlic ¼ tsp. Hot pepper sauce (optional) Directions: In a medium bowl, mash the avocados with the lime juice and salt. Stir in the cilantro, onions, tomatoes, garlic, and hot-pepper sauce. Cover with plastic wrap and refrigerate for 1 hour before serving. Pita chips: Cut a whole wheat pita open and cut into triangular wedges. Bake at 350 degrees for about 7 minutes or until crisp.

Orange Beef and Broccoli Stir Fry Serves 4 3 Tbsp low sodium chicken broth ½ cup orange juice 2 Tbsp. lite soy sauce 1 Tbsp. grated fresh ginger 2 tsp. cornstarch 1 tsp. toasted sesame oil ½ tsp. crushed red pepper flakes ¾ lb. beef sirloin, trimmed of all fat 2 tsp. EVOO 1 large bunch broccoli, cut into florets 1 bunch scallions, cut in diagonal slices 3 cloves garlic, minced 2 cups cooked brown rice Directions: In a medium bowl, combine the broth, orange juice, soy sauce, ginger, cornstarch, sesame oil, and red pepper flakes. Add the beef, tossing to coat. Let stand for 10 minutes. Heat 1 tsp. of the oil in large skillet over medium-high heat. Add the beef to the skillet, reserve the marinade. Cook the beef, stirring for 3 minutes, or until browned. Remove to a plate. Add the remaining 1 tsp. oil to the skillet. Add the broccoli, scallions, and garlic; cook, stirring, for 2 minutes Add the reserved marinade and cook, stir-ring for 3 minutes, or until the mixture boils and thick-ens slightly. Return the beef to the pan and cook, stirring for 2 minutes or until heated through. Serve over rice.


Roast Beef Wrap Serves 4 ¼ cup reduced-fat cream cheese 4 9”-10” flour tortilla ½ red onion, sliced 4 spinach leaves, washed 8 ounces sliced roast beef Directions: For each wrap, spread a small amount of the cream cheese over the surface of a tortilla. Layer the onion, spinach, and roast beef on top. Fold opposite sides of the tortilla toward the center about 1 ½ and roll up from the bottom.

Grilled Greek Chicken Sand-wiches Serves 2 Cucumber Sauce: ¼ cup Fat free plain yogurt 1/3 cup finely chopped seeded cucumber 1 medium green onion, sliced (1 Tbsp.) Dash salt and pepper Sandwiches: 2 tsp. lemon juice 1 tsp. EVOO ¼ tsp dried oregano leaves, Dash salt and pepper, if desired 2 boneless, skinless chicken breasts 1 whole wheat pita 1 small tomato, sliced 2 thin slices red onion Directions: Heat gas or charcoal grill. In a small bowl, mix sauce ingredients. Set aside (make 30 minutes or less prior to eating). In another small bowl, mix lemon juice, oil, and oregano. Brush lemon mixture over chicken, coating all sides. Sprinkle with salt and pepper. Place chicken on grill. Cover grill; cook over medi-um heat 15 to 20 minutes, turning once, until juice of chicken is clear when center of thick-est part is cut. Wrap pita halves in foil; place on grill 1 to 2 minutes or until warm. Place chicken, tomato, and onion

Blueberry Oatmeal Muffins Serves 12 1 cup fat free plain yogurt 1 cup old fashioned/quick cooking oats 1 egg or 2 egg whites, slightly beaten ¼ cup canola oil ½ cup packed brown sugar 2/3 cup all purpose flour 2/3 cup whole wheat flour 1 tsp. baking soda 1 tsp. ground cinnamon ¼ tsp. salt 1 cup fresh or frozen blueberries Directions: Heat oven 400 degrees. Place paper baking cups in 12 regular size muffin cups, or grease bottoms only of muffin cups. In small bowl, mix yogurt and oats. In large bowl, mix egg, oil and brown sugar. Stir in flours, baking soda, cinnamon, salt and yogurt mix-ture (batter will be lumpy). Gently stir in blueberries. Divide batter evenly among muffin cups. Bake 18 to 20 minutes or until golden brown. Immediately re-move from pan.

Grilled Chicken Tacos Serves 4 1 Tbsp. EVOO 1 Tbsp. Lime juice 2 tsp. chili powder 1/8 tsp. salt 2 boneless skinless chicken breasts 1 can (15oz.) low sodium black beans, drained 1/3 cup salsa 2 Tbsp. chopped fresh cilantro 8 whole wheat tortillas ¼ cup 2 % shredded cheddar cheese 2 Tbsp. fat free sour cream Directions: Heat grill. In shallow dish, mix oil, lime juice, chili powder and salt. Add chicken breasts, turning to coat. Place chicken on grill. Cover grill; cook over medium heat about 12 minutes, turning once, or until juice of chicken is clear when center of thickest part is cut. Remove from heat; slice crosswise into strips. Meanwhile, in 2 quart saucepan, heat beans, salsa, and cilantro over medium heat, stirring occasionally, until thoroughly heated. Divide chicken evenly half of each tortilla; top with beans, cheese, and sour cream. Fold tortilla in half over filling.


Avocado Mango Chicken Serves 4 1/4 cup Worcestershire sauce 1 tablespoon soy sauce 2 teaspoons adobo sauce (from canned chipotle chiles) 2 limes 4 boneless, skinless chicken breasts (4 oz each) 1 large mango, coarsely chopped 1 tablespoon finely chopped cilantro 1 tablespoon finely chopped onion ½ teaspoon sea salt Directions: Mix Worcestershire, soy and adobo sauces with juice from 1 of the limes in a bowl. Place chicken in a sealable plastic bag and pour in marinade. Refrigerate 30 minutes. Heat oven to 350 de-grees. Combine mango, avocado, cilantro, onion, salt and juice from remaining lime in a bowl, then refrigerate. Transfer chicken and marinade to a baking dish and cook until tender and no longer pink, approximately 20 minutes. Remove chicken from oven, place each breast on a plate and top with 1/4 of salsa. Serve with 1 tortilla each.

Beef Tenderloin Steak Serves 4

4 (4-ounce) filet mignon steaks, trimmed 1/4 teaspoon salt 1/4 teaspoon black pepper Cooking spray 3/4 cup port or other sweet red wine 2 tablespoons jellied cranberry sauce 2 Tbsp fat-free, less-sodium broth 1/8 teaspoon salt 1/8 teaspoon black pepper 1 garlic clove, minced 2 tablespoons crumbled blue cheese Directions: Heat a large cast-iron skillet over medium-high heat. Sprinkle steaks with 1/4 teaspoon salt and 1/4 teaspoon pepper; coat steaks with cooking spray. Add steaks to pan; cook 4 minutes on each side or until desired degree of doneness. Remove steaks from pan; keep warm. Add port, cranberry sauce, broth, 1/8 teaspoon salt, 1/8 teaspoon pepper, and garlic to pan, scraping pan to loosen browned bits. Reduce heat, and cook until liquid is reduced to 1/4 cup (about 4 minutes). Serve steaks with sauce; top with

cheese.

Salsa Chicken Sandwiches Serves 4 4 boneless skinless chicken breasts 4 whole wheat burger buns, split ¼ cup black bean dip ¼ cup garlic cilantro salsa, or your favorite salsa ½ cup shredded lettuce Directions: Set oven control to broil. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about ¼ inch thick. Place chicken on rack in broiler pan. Broil with tops 4 to 6 inches from heat 15 to 20 minutes, turning once ( add buns last 3 to 4 minutes), until chicken is no longer pink in center and buns are lightly toasted. Spread bottom half of each bun with 1 Tbsp. dip. Top each with chick-en breast; spread with 1 Tbsp salsa. Top each with 2 Tbsp lettuce and top of bun.

Sautéed Tilapia with Pan Seared Pep-percorn Sauce Serves 2 3/4 cup fat-free, less-sodium broth 1/4 cup fresh lemon juice 1 1/2 teaspoons drained brine-packed green pepper-corns, lightly crushed 1 teaspoon butter 1 teaspoon vegetable oil 2 (6-ounce) tilapia or sole fillets 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/4 cup all-purpose flour 2 teaspoons butter Lemon wedges (optional) Directions: Combine first 3 ingredients.. Melt 1 teaspoon of butter with oil in a large nonstick skillet over low heat. While butter melts, sprinkle fish fillets with salt and black pep-per. Place the flour in a shallow dish. Dredge fillets in flour; shake off excess flour. Increase heat to medium-high; heat 2 minutes or until butter turns golden brown. Add fillets to pan; sauté 3 minutes on each side or until fish flakes easily when tested with a fork. Remove fil-lets from pan. Add broth mixture to pan, scraping to loosen browned bits. Bring to a boil; cook until reduced to 1/2 cup (about 3 minutes). Remove from heat. Stir in two teaspoons of butter with a whisk. Serve sauce over fillets. Garnish with lemon wedges, if desired


Baked Salmon with Dill Serves 4 4 (6-ounce) salmon fillets (1 inch thick) Cooking spray 1 1/2 tablespoons finely chopped fresh dill 1/2 teaspoon kosher salt 1/8 teaspoon black pepper 4 lemon wedges Directions: Preheat oven to 350°. Place fish on a baking sheet lightly coated with cooking spray; lightly coat fish with cooking spray. Sprinkle fish with dill, salt, and pepper. Bake at 350° for 10 minutes or until fish flakes easily when tested with a fork or until desired de-gree of doneness. Serve with lemon wedges.

Yogurt Pops Serves 4 1 container (6oz) fat free yogurt 6 oz. unsweetened fruit juice concentrate Dash of vanilla or honey Directions: In a medium bowl, combine yogurt, juice, and va-nilla or honey. Pour into 4 -3 oz paper cups; freeze 1 hour or until partially frozen. Insert wood-en sticks into each cup and freeze an additional 4 hours or until solid.

Yogurt Parfait Serves 4 1 ½ cups of Yogurt 2 Tbsp. Of honey ½ tsp. vanilla extract 1 cup sliced strawberries 1 cup fresh blueberries 1 cup fresh raspberries 4 tsp. Of low fat granola Directions: In a mixing bowl, combine the yogurt, honey and vanilla extract. Beat with an electric mixer until fluffy and smooth. Place strawberries evenly among four dishes. Divide blueberries among 4 dishes and top each with 3 tablespoons of yogurt. Divide raspberries among 4 dishes and top each with remaining yogurt mixture. Garnish with tea-spoon of the granola.

Roasted Chicken with Peppers and Onions Serves 4

1/2 teaspoon freshly grated lemon zest 3 tablespoons lemon juice 2 tablespoons finely chopped garlic 2 tablespoons finely chopped fresh oregano or 1 tea-spoon dried 2 tablespoons finely chopped pickled jalapeno peppers 2 tablespoons extra-virgin olive oil 1/2 teaspoon salt 1 pound boneless chicken breasts 1 red, yellow or orange bell pepper, seeded and thinly sliced 1/2 medium onion, thinly sliced Directions: Preheat oven to 425°F. Whisk lemon zest, lemon juice, garlic, oregano, jalapenos, oil and salt in a 9-by-13-inch glass baking dish. Add tenders, bell pepper and onion; toss to coat. Spread the mixture out evenly; cover with foil. Bake until the chicken is cooked through and no longer pink in the middle, 25 to 30 minutes.

Steak Salad with Creamy Ranch Dressing Serves 4

Steak: 1/2 teaspoon garlic powder 1/2 teaspoon brown sugar 1/2 teaspoon ground red pepper 1/4 teaspoon salt 1/4 teaspoon black pepper 1 (1-pound) boneless sirloin steak, trimmed (about 1/2 inch thick) Cooking spray Salad: 2 cups grape tomatoes 1 cup halved and sliced cucumber 1 cup sliced red onion 1 (16-ounce) bag classic iceberg salad mix or chop your own 1/2 cup fat-free ranch dressing Directions: Heat a nonstick grill pan over medium-high heat. Preheat broiler. To prepare steak, combine the first 5 ingredients; rub evenly over both sides of steak. Coat grill pan with cooking spray. Cook steak 4 minutes on each side or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut steak diagonally across grain into thin slices. While steak stands, prepare salad. Combine tomatoes, cucumber, onion, and lettuce in a large bowl. Add dressing, tossing gently to coat. Di-vide salad evenly among 4 plates; top with steak.


Baked Salmon with Dill Serves 4 4 (6-ounce) salmon fillets (1 inch thick) Cooking spray 1 1/2 tablespoons finely chopped fresh dill 1/2 teaspoon kosher salt 1/8 teaspoon black pepper 4 lemon wedges Directions: Preheat oven to 350°. Place fish on a baking sheet lightly coated with cooking spray; lightly coat fish with cooking spray. Sprinkle fish with dill, salt, and pepper. Bake at 350° for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon wedges.

Yogurt Pops Serves 4 1 container (6oz) fat free yogurt 6 oz. unsweetened fruit juice concentrate Dash of vanilla or honey Directions: In a medium bowl, combine yogurt, juice, and vanilla or honey. Pour into 4 -3 oz paper cups; freeze 1 hour or until partially frozen. Insert wooden sticks into each cup and freeze an additional 4 hours or until solid.

Yogurt Parfait Serves 4 1 ½ cups of Yogurt 2 Tbsp. Of honey ½ tsp. vanilla extract 1 cup sliced strawberries 1 cup fresh blueberries 1 cup fresh raspberries 4 tsp. Of low fat granola Directions: In a mixing bowl, combine the yogurt, honey and vanilla extract. Beat with an electric mixer until fluffy and smooth. Place straw-berries evenly among four dishes. Divide blueberries among 4 dishes and top each with 3 tablespoons of yogurt. Divide rasp-berries among 4 dishes and top each with remaining yogurt mixture. Garnish with tea-spoon of the granola.

Asian chicken Salad Serves 4 2 tablespoons seasoned rice vinegar 1 tablespoon low-sodium soy sauce 1 tablespoon dark sesame oil 1 teaspoon bottled ground fresh ginger (such as Spice World) 1 teaspoon honey 6 cups gourmet salad greens 2 cups chopped cooked chicken 1 cup matchstick-cut carrots 1 cup snow peas, trimmed and cut lengthwise into thin strips 2 tablespoons sliced almonds, toasted Directions: Combine vinegar, soy sauce, sesame oil, ginger, and honey in a large bowl, stirring well with a whisk. Add salad greens, chicken, carrots, and snow peas; toss gently to coat. Sprinkle with almonds.

Shrimp Salad Serves 1 10 Cooked shrimp 1/3 cup avocado, sliced 1 Tbsp. slivered almonds 2 Tbsp. red onion, diced 2 Tbsp. carrot, diced 1 Tbsp. sesame dressing 2 cups of greens Directions: Toss all ingredients together and serve.

Chicken Salad Wrap

Serves 6 4 cups mixed salad greens (about 1/2 of 10-oz. bag) 1 pkg. (6 oz.) Fresh Grilled Chicken Breast Strips 1 medium tomato, chopped 1 medium red pepper, chopped 1/2 cup Fat Free Crumbled Feta Cheese 1/4 cup Fat Free Italian Dressing 1 pkg.(12.5 oz.) Whole Wheat Tortillas, warmed Directions: Toss salad greens with chicken, tomato, peppers and cheese in large bowl. Add dressing; mix lightly. Place about 2/3 cup of the greens mixture on each tortilla; roll up.


Tex Mex Beef Tacos Serves 10 Cooking spray 1 cup chopped onion 2 garlic cloves, minced 1 pound ground lean beef 1 cup frozen whole-kernel corn 1/2 cup water 1/4 teaspoon salt 1/8 teaspoon black pepper 1 (15-ounce) can drained black beans 1 (8-ounce) can tomato sauce 1 to 3 drained canned chipotle chiles in adobo sauce, chopped 10 (8-inch) Whole Wheat tortillas Directions: Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, garlic, and beef; cook 6 minutes or until browned, stirring to crumble beef. Stir in corn and next 6 ingredients (corn through chiles). Bring to a boil; reduce heat, and sim-mer 10 minutes. Warm tortillas according to package directions. Spoon 1/2 cup beef mix-ture into each tortilla.

Chicken Stir Fry Serves 4 1 lb. boneless skinless chicken breasts, cut into strips 2 Tbsp. Light Sun-Dried Tomato Dressing 1 cup small broccoli florets 1/2 cup small cauliflower florets 1/2 cup bell pepper strips 1/2 cup Light Sun-Dried Tomato Dressing 3 cups hot cooked brown rice Directions: Stir Fry chicken in 2 Tbsp. dressing in large skillet on medium-high heat 10 minutes or until chicken is cooked through. Add vegeta-bles; stir-fry an additional 10 minutes. Add 1/2 cup dressing; mix well. Cook until heated through, stirring frequently. Serve over rice.

Steak with Shiitake Mushrooms Serves 4 Steak: 1/2 teaspoon salt 1/4 teaspoon black pepper 1 (1-pound) flank steak, trimmed Cooking spray Sauce: 1/2 cup chopped onion 1 garlic clove, minced 2 cups thinly sliced shiitake mushroom caps (about 1/2 pound mushrooms) 1 cup less-sodium beef broth 1/3 cup dry white wine 1 tablespoon balsamic vinegar 1/2 cup minced green onions Directions: Preheat broiler. To prepare steak, sprinkle salt and pepper evenly over both sides of steak. Place steak on a broiler pan coated with cooking spray; broil 5 minutes on each side or until desired degree of done-ness. Remove the steak from oven; loosely cover with foil. To prepare sauce, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 1/2 cup onion and garlic; sauté 2 minutes. Add mush-rooms; sauté for 4 minutes. Add broth, wine, and vine-gar. Bring to a boil; reduce heat to medium, and cook until reduced to 1 1/4 cups (about 6 minutes). Add green onions, and cook for 1 minute. Slice steak diago-nally across the grain into 1/4-inch slices. Serve steak with mushroom sauce.

Chicken Pasta Skillet Serves 4

1 lb. boneless skinless chicken breasts, cut into bite-size pieces 1 green pepper, sliced 1 small onion, sliced 1-1/2 cups water 2 cups whole wheat rotini pasta, uncooked 1 jar (26 oz.) spaghetti sauce 1 cup Shredded Mozzarella Cheese Directions: Cook and stir chicken in large skillet sprayed with cook-ing spray on medium-high heat 5 min. Add vegetables; cook and stir 5 min. Stir in water. Bring to boil; reduce heat to medium-low. Stir in pasta, covering completely with water; cover with lid. Simmer 15 min. or until pasta is tender. Stir in sauce. Sprinkle with cheese. Reduce heat to low; cook, covered, 5 min. or until cheese is melted and mixture is heated through.


Orange Glazed Salmon Serves 4 4 (6-ounce) salmon fillets (1 inch thick) 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper Cooking spray 2 tablespoons minced shallots 1/4 cup dry white wine 1/2 teaspoon chopped fresh rosemary 3/4 cup fresh orange juice 1 tablespoon light maple syrup Directions: Sprinkle fillets evenly with salt and pep-per. Heat a large nonstick skillet over me-dium-high heat. Coat pan with cooking spray. Add fillets; cook 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from pan. Recoat pan with cooking spray. Add shallots; sauté 30 seconds. Stir in wine and rosemary; cook 30 seconds or until liquid almost evapo-rates. Add juice and syrup; bring to a boil, and cook 1 minute. Return fillets to pan; cook 1 minute on each side or until thor-oughly heated.

Muffin Frittata Serves 6 6 eggs ½ cup milk ¼ tsp. salt 1/8 tsp. pepper 1 cup 2 % shredded Cheddar Cheese ¾ cup chopped Zucchini ¼ cup chopped red bell pepper 2 Tbsp. chopped red onion Directions: Heat oven to 350°F. Beat eggs, milk, salt and pepper in medium bowl until blended. Add cheese, zucchini, bell pepper and onion; mix well. Spoon evenly into 12 greased muffin cups, about 1/4 cup each. Bake in 350°F oven until just set, 20 to 22 minutes. Cool on rack 5 minutes. Remove from cups; serve.

Additional Frequently Asked Questions More Of Your Burning Questions Answered!

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How many times can I use Spark in a given day? Common Spark use is twice per day, but if you were going to have an exceptionally long or tiring day, you could certainly get away with three with no concern at all.

What do I do after my Challenge is over? Very good question ... unfortunately, not one that can be answered in a FAQ response due to the individuality of each person and their goals. Our general recommendation for anyone completing their Challenge and either looking to lose a bit more or simply maintain is to repeat Phase II as their post-Challenge plan, but to be perfectly honest, you should be discussing your next step with your Challenge coach ASAP. They can help you make sure you get exactly, and more importantly, only what you need from an AdvoCare solutions standpoint, in order to reach your next health, fitness or wellness goal. Talk to them.

What is the difference between the MNS Max 3, C, and E? The variations of Metabolic Nutrition Systems are distinguished by their additional components. MNS Max E (Energy) and MNS Max C (Appetite Control) contain Metabolic Enhancer caplets for support of the body's natural metabolism.* When metabolism is optimized, an individual may experience increased energy, better weight management and improved body functions. * -MNS Max E is formulated to maximize energy along with metabolism in support of weight management with Thermo-P caplets.* Max E is intended for persons 18 years and older. -MNS Max C is designed to maximize appetite control along with increased energy and metabolism in support of weight management with a Thermo-T caplet and CitriSate (appetite suppressant caplet).* Max C is intended for individuals 18 years and older. - MNS Max 3 is formulated to support metabolism, appetite management and energy production with an ActoTherm® SR caplet which uses sustained-release technology, and BioTherm capsules.* In addition, Max 3 provides comprehensive nutrition with the inclusion of Calcium Plus

caplets, an Amplify A.T. softgel capsule and an additional OmegaPlex softgel capsule.* Max 3

contains approximately one-half the amount of caffeine contained in MNS Max E and MNS Max

C. Max 3 is intended for persons 12 years and older.

What are some of the “add-on” products that I should consider for greater results? There are a number of additional AdvoCare solutions that you could use in conjunction with your Challenge or certainly following your Challenge, depending on what your personal goals may be. Just to give you a few examples, we have included some of the most popular below.

Carb-Ease Plus, ThermoPlus, LeptiLean, FiboTrim, Slim, Rehydrate, Meal Replacement/

Snack Bars, Probiotic Restore Ultra, Muscle Gain (protein powder), Post-Workout Recovery

How do I get the Discount Membership and the 20-40% off my AdvoCare product?

AdvoCare’s Discount Membership is just like a Costco or Sam’s Club Membership and provides you with anywhere from 20% to a 40% Discount off ALL of your AdvoCare solutions use. Taking advantage of this Membership Program is truly a no-brainer as the Membership itself costs only $79, but AdvoCare actually sends you $50 in FREE Spark and Slam upon registration. Couple this with what could be major discounts or even potentially FREE personal product use each month as a Member, and you can see why the program is a win-win and chosen by most!

What’s Next? What’s After the 24 Day Challenge Continue with your new, healthy lifestyle! The first 24 days are designed to get you some much needed momentum and help you get a “jump start” on reaching your health and fitness goals. You have new habits that are now in place and have become part of your daily routine. Your new daily routine is what is going to guarantee continued success and turn this into a true lifestyle. This is not the time to let up and stop doing the things you have been doing. Continue to use this nutrition guide book to make good, healthy food choices. Continue on your Advocare supplement routine to fill in the gaps in your diet. You can continue to purchase products at the retail price or you can get a 20-40% discount on your products that you take moving forward. Ask the person who is helping you on the program to explain your options.

Two critical Advocare products for you to continue consuming are: · Spark · Metabolic Nutrition System Max 3, E, or C.

These two products are what you need to maintain high energy levels and mental focus, as well as continue to feed your body the core nutrition it needs to keep up with an active lifestyle, quality relationships, and your health and overall wellness. Additional Advocare products for you to obtain optimal health and wellness are available. As you have found, nutrition is crucial to your long term success. Focus on what you eat, continuing on your Advocare supplements and an exercise program that works for you. Imagine where you will be after a full 90 days of following this program!

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24 day challenge success pictures real pictures….real...

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