mandy fonville|real food recipe book|2017 · mandy fonville|real food recipe book these statements...

MANDY FONVILLE|REAL FOOD RECIPE BOOK|2017

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MANDY FONVILLE|REAL FOOD RECIPE BOOK



MY TRAINER MANDY

REAL FOOD RECIPE BOOK

Breakfast

BREAKFAST SMOOTHIE

Makes 1 serving

1 ½ cups nondairy milk or water

½ cup berries

1 cup spinach

1 handful parsley

1 tablespoon flax seeds

1 teaspoon vanilla extract

1 inch piece of ginger

Add Stevia to taste

WARM CHIA PUDDING

Makes 2 servings

2 cups non-dairy milk, unsweetened

2/3 cup chia seeds

½ teaspoon vanilla extract

½ teaspoon cinnamon

½ teaspoon nutmeg

Dash of turmeric (optional)

Stevia to taste (optional)

Assemble the night before. The night before you want the pudding for

breakfast, mix dairy-free milk, chia seeds, vanilla, cinnamon and nutmeg

in a bowl. If using a container with a lid, shake well and let it sit overnight

in the refrigerator.




The next morning. Transfer the chia pudding from the container to a pot

on the stove. Warm it for 2 to 3 minutes and serve it in a bowl.

Serving suggestion. Add Stevia. Top with shredded coconut or add an

extra boost of protein with your choice of protein powder.

HEALTHY MAGIC SMOOTHIE

Makes 1 serving

1 ½ cups nondairy milk or water

1 cup mixed greens

3 leaves basil

½ avocado

1 tablespoon flax seeds

1 teaspoon vanilla extract

Dash of cayenne

Add stevia to taste

CRANBERRY BLISS SMOOTHIE

Makes 1 serving

1 cup water (or almond, hemp, coconut milk)

½ cup of mixed berries, frozen

¼ cup cranberry juice concentrate, unsweetened

½ avocado

1 tablespoon ground flax seeds

1 tablespoon chia seeds

1 teaspoon ginger (optional)

1 teaspoon cinnamon

3 to 4 ice cubes (optional)




Lunch

MASSAGED KALE SALAD

Makes 2 servings

1 bunch kale, stems removed and leaves torn into 2-inch pieces

1 lemon, juiced

1 tablespoon extra-virgin olive oil

½ teaspoon sea salt

½ teaspoon black pepper

1/8 cup onion, thinly sliced

¼ cup cucumber, chopped

¼ cup red pepper, chopped

¼ cup carrots, shredded

¼ cup pumpkin seeds

Dash of turmeric (optional)

1 can salmon, BPA-free (Wild Planet is the brand I recommend)

Prepare the kale. Add kale to a large mixing bowl along with lemon juice,

garlic, olive oil, salt and pepper. Using clean, bare hands, massage the

kale until it is wilted (about 2 to 3 minutes).

Assemble the salad. Once the kale is ready, top your salad with onion,

cucumber, red pepper, carrots, and pumpkin seeds. Add a dash of

turmeric if desired. Toss and serve. No extra dressing is needed.

FRESH MARKET

Makes 2 servings

2 cups spinach

1 avocado

1 yellow pepper, chopped and diced

1 cucumber, chopped and diced

6 cherry tomatoes, sliced in half

4 ounces, grilled and diced chicken

1 orange, peeled and cut into segments




Combine all the ingredients into a bowl. Chop all the ingredients. Peel the

orange and then cut into segments. Top with sliced chicken and

avocado.

SWEET DELIGHT

Makes 1 serving

2 cups of spinach

4 celery stalks, chopped

½ avocado, cut into chunks

¼ cup blueberries, raspberries and/or blackberries

1 chicken breast, chopped and diced

DRESSING

4 tablespoons extra-virgin olive oil

1 tablespoon honey

¼ teaspoon sea salt

¼ teaspoon fresh ground black pepper

Place spinach, celery, avocado chunks and berries in a large salad bowl

and toss thoroughly. Top with chicken and dressing or simply use olive oil

and lemon.

SWEET & SOUR KALE WITH BERRIES

1 bunch kale (any variety), chopped

1 medium onion, thinly sliced

¼ cup blueberries, blackberries and/or raspberries

2 tablespoons apple cider vinegar



½ teaspoon black pepper

Prepare the vegetables. Wash and chop your kale into bite-sized pieces.

Peel and slice your onions into thin slices. Set aside and warm your pan.




Cook. Set a large sauté pan on medium-high heat and add 1 tablespoon

of extra virgin olive oil. When the pan is hot, add the sliced onions. Sauté

the onions until they are soft. Add the kale and chopped apricots. Sauté

until the kale is wilted and tender. Add the apple cider vinegar, sea salt,

and pepper. Coat the vegetables thoroughly. Turn off the flame and

allow the dish to marinate for five minutes before serving. Add your

berries. Enjoy!

Dinner

SUPERFOOD BERRY SALAD Makes 2 servings

4 cups spring mix or spinach

4 hard-boiled eggs, sliced in half

½ head cabbage, shredded and diced

1 avocado, diced

8 cherry tomatoes, cut in half

½ cup blueberries, raspberries and/or blackberries

2 tablespoons sesame seeds

TARRAGON MUSTARD DRESSING

½ cup extra-virgin olive oil

1 tablespoon Dijon mustard

1 lemon, juiced

1 large garlic clove, minced

1 tablespoon dried tarragon

¼ tablespoon sea salt

¼ tablespoon black pepper

Add your mixed greens and vegetables to the bowl. Add the avocado,

tomatoes and berries and toss with dressing. Garnish the salad with

sesame seeds.




SAUTÉED GREENS WITH AVOCADO

Makes 2 servings

1 yellow onion, sliced

1 clove garlic, minced

1 bunch of kale, washed and chopped into bite-size pieces

2 tablespoons of extra virgin olive oil

¼ lemon, juiced

½ cup broth (chicken or vegetable) OR water

Sea salt and pepper to taste (optional)

1 small avocado, halved

Sauté the onion. Warm olive oil over medium heat in a large pot or pan.

Add onions and cook for 3-5 minutes or until slightly translucent. Be sure to

stir the onions around once in a while so that they don't burn.

Assemble the greens. Add garlic and kale to the onions. Mix together with

onions. Allow garlic, kale, and onions to cook for one minute. Then add

broth and cover for 4-6 minutes. Cook for 5 minutes or until kale is tender.

Once kale is tender, add sea salt and just a few drops of lemon juice. Top

each avocado half with greens and serve.

LENTIL STEW

Makes 2 servings


¼ yellow onion, finely diced

1 carrot, chopped

1 parsnip, chopped

1 bay leaf

4 cups broth (chicken or vegetable) OR water

½ cup lentils, rinsed


Assemble the soup. Place a large pot over medium-low heat. Add olive

oil and onion. Sauté until tender (approximately 4 or 5 minutes). Add




carrot, parsnip and bay leaf. Cook for 15 minutes, stirring occasionally,

until onion is a deep brown color and carrots begin to soften.

Add ¼ cup broth and scrape browned bits from the bottom of the pot.

Add remaining broth and bring to a simmer. Stir in lentils and cook for an

additional 30 to 40 minutes until soft. Season with sea salt. This soup can be

enjoyed as is or blended

QUINOA & ASPARAGUS MELODY

Makes 2 servings

1 cup quinoa

1 cup light coconut milk

1 cup asparagus, chopped

½ red pepper, chopped

1 lemon, juiced

Pinch of cayenne

½ teaspoon thyme

Sea salt, to taste

Cook the quinoa according to the package directions. Once cooked,

start adding coconut milk to it, ¼ of a cup at a time, stirring until the

quinoa soaks it all up. You may not need the full cup. Meanwhile, steam

your asparagus and red pepper. When those are tender, add them to the

quinoa and coconut milk. Stir in juice of lemon, thyme, cayenne and salt.




A SOLUTION FOR YOU

I often find that most people who contact me are confused.

They are confused about what to eat to get healthy and lose

unwanted body fat, because even though we live in the age

of information, it seems we have too much. Possibly you are like

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personal experience.

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find which foods work for your unique body and create the

blueprint for you, thus saving you the time, stress, and expense

of what I went through. We will create a personalized plan that

works for your unique lifestyle. I will get to know you and

empower you to take charge of your health the right way. I am

passionate about coaching because I wish I would have had

somebody to support me in my journey and just say, “I get it,”

and then do the work to help me get better, beginning to heal

from the inside out. I now get to be that person for my clients!

Are YOU Ready to Reclaim YOUR Health & Vitality?

Are YOU Tired of Being Zapped of Energy?

Do YOU Desire to Lose 5+ Pounds?

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Do YOU Suffer From Any of the Following?

Fatigue & Lack of Energy




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Bloating & Digestive Issues

Poor Eating Habits

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PMS Symptoms

Excess Weight

Thyroid & Adrenal Issues

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Autoimmune Conditions

Poor Focus & Mental Clarity etc.

If you said “YES” to any of these questions, then I have the

solution for you!

GET READY FOR A NEW BEGINNING!

My programs are designed to kick start your weight loss and put

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immunity, and a more vibrant and healthy you! I can’t wait to

help you Achieve Your Goals & Feel Fabulous!

With My Programs You Can Expect To:

Reset your body & balance your hormones

Ditch the bloat by restoring your gut

Lose water weight & calm inflammation

Gain natural energy

Have awesome workout sessions & better recovery

Clear thinking & more stable moods




Eliminate sugar cravings

Get quality sleep

Heal your body from the inside out

These are just some of the amazing benefits to my program but

there are definitely more! Just imagine the self confidence you

will gain by working hard towards your goals and actually

getting the results you expect.

Check Out These Amazing

Transformations…




TRANSFORMATION PICTURES




LONG TERM CLIENT PROGRESS PICTURES




TESTIMONIALS

This journey has been more than just weight loss. I

have completely changed my eating habits

and my body now craves wholesome,

healthy, clean foods daily. A new way of

eating brought me to a new way of life.

It’s given me a healthier digestive system,

cleared up my acne, allowed me to get

off of certain medications and also

experience more restful sleep. Overall, I am

happier, healthier, and more confident in myself

and all my capabilities. I feel better today than I have

ever felt in my entire life! ~ Liana

Working with Mandy was one of the best

decisions I ever made. I lost over 75 pounds

with her program, which drastically

improved my life personally and

professionally. Her motivation and

encouragement always kept me going

through the hardest times. She is brilliant

and with all she taught me, I look forward to

remaining a healthier person! ~ Chris




I have had the pleasure of working with Mandy,

and I will tell you the knowledge she has

shared with me has truly saved my life! She

never made my situation uncomfortable

or wrong. She simply shared with me what

steps I needed to take in order to heal my

body. These changes are now how I live

my life. I will forever be grateful for her and

her ability to powerfully share her

knowledge in a way that is doable.

~ Renee Rivellini, Mom, Reality T.V. Star

WORK WITH ME

My name is Mandy Fonville and I

can’t wait to help you feel

Fabulous! As a Holistic Lifestyle,

Fitness & Nutrition Expert, I’m in

the business of showing people

(just like you) how to take back

control of their lives… from what

they eat and how they look, to

what they do and how they feel!

I talk a lot about Empowerment, because that’s at the root of what I do.

In fact, my business is rooted in these three essential truths:

1. When you acknowledge that YOU and only YOU are in charge of your

HAPPINESS, you do whatever it takes to take charge of your wellbeing.

2. When you understand that your health is YOUR responsibility and what

you put in and on your body has a dramatic effect, you listen to your heart

and make better choices.




3. And when you prioritize YOU and practice living with intention, you

open the door for positive transformation in everything from your

relationships, your career, your spiritual health, and your physical

wellbeing.

Now, you’ve gotten a sneak peek at what it likes to focus on the root issue

of your health and wellbeing by addressing your gut, imagine how you’d

feel if you learned how to incorporate this and so much more into your

lifestyle. That’s what you get when you do my full-on programs.

The results increase exponentially as you dive deeper into

cleansing your body of unwanted toxins and buildup.

Would You Like to Dive Deeper into Detoxing &

take Your Health, Life and Energy to the Next

Level?

CLICK HERE TO VISIT MY WEBSITE & LEARN MORE

ABOUT THE PROGRAMS I OFFER!

If you have any questions please feel free to contact me by

email at [email protected].

Don’t Forget to Follow me on Facebook at My Trainer Mandy

for more information on how to live a healthy lifestyle!

IG & Twitter - @mytrainermandy

I can’t wait to chat about how I can support you!

XOXO ~

Mandy Fonville

http://www.mandyfonville.com/

mailto:[email protected]

../AppData/Roaming/Microsoft/AppData/Roaming/AppData/Roaming/Microsoft/Dropbox/INFO%20FOR%20ERICA/Emotional%20Detox/www.facebook.com/mytrainermandy

MY TRAINER MANDY|REAL FOOD RECIPE BOOK|2017



FRIENDLY DISCLAIMER

Drawing on my background, training, skills, and life experiences, I support my

clients—spiritually, mentally, emotionally, and physically. I am not a medical

doctor, dietitian, or nutritionist. I do not hold a degree in medicine, dietetics, or

nutrition. I make no claims to any specialized medical training nor do I dispense

medical advice or prescriptions.

This content is not intended to diagnose or treat any diseases. It is intended to

be provided for informational, educational and self-empowerment purposes

ONLY.

Please consult your doctor or wellness team if you have any questions regarding

this whole foods program and then make your own well-informed decisions

based on what is best for your unique genetics, culture, conditions, and stage of

life.

As with most digital and print offerings from audio and eBook retailers, there are

no refunds on programs or products that can be downloaded, viewed, copied,

or stored in an electronic format. This is an industry standard. Therefore, this

program is non-refundable.

All materials are copyrighted and remain the property of their respective

owners. Materials made available to the private group forums by email or any

other means may not be distributed in any fashion, print or electronic, without

expressed written permission from Mandy Fonville DBA My Trainer Mandy. Thank

you for your professional understanding.

PLEASE NOTE: ALL CONTENT WITHIN THIS GUIDE IS BASED ON MY PERSONAL

KNOWLEDGE, OPINIONS AND EXPERIENCE AS A HOLISTIC HEALTH COACH.

PLEASE CONSULT YOUR DOCTOR REGARDING MEDICATIONS OR MEDICAL

ADVICE.

mandy fonville|real food recipe book|2017 · mandy fonville|real food recipe book these statements...

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