Companion Guide

COMMITMENTS

You Must KEEP Your Commitments To Yourself! Everyone HAS a Purpose IN LIFE and it is Your Responsibility to SEEK out

solutions IN order To MANIFEST Your Purpose. IF You have Concerns, Doubts, LACK of SELF-ESTEEM, SELF-Sabotaging

Behaviors AND other Factors THAT ARE KEEPING You AWAY From Fulfilling Your True Purpose, Do Something About IT Without

DELAY!

My Revivify Story

I grew up in rural Upstate NY along with my grandparents, parents, uncles, aunts, siblings and cousins. I remember my grandmother, although still quite young, was morbidly obese and needed assistance with getting up out of the bed just to start her day. The simple tasks, like preparing meals, were not done without my grandmother receiving help from one of her many grandchildren. When I was twenty-nine years old, my grandmother passed away. She died of heart failure due to being overweight. I vowed to never let something as simple as maintaining a healthy weight stop me from living a full and vibrant life, and that obesity would not be my story.

As an active individual, mother of four and now grandmother of seven, maintaining my health is very important to me.

Over the years, I have remained conscious of my weight and have struggled to keep my weight at a healthy level. Eventually, I had enough of my rollercoaster weight loss and gain. I was sick of the crash diets, exercising without results, and weight loss programs.

Many years passed and I reached my highest weight of 170 pounds! During my son’s 21st birthday celebration we decided to go horseback riding and I had a picture taken of me on a horse. Looking back at the picture a week later, I was astonished by the sight of all the weight I had put on over the years. I felt bad for the horse that had to carry me! I can only joke about this now.

At the age of 62, I asked God for a better option to stay healthy. I stumbled across Dr. A.T.W. Simeons’ manuscript “Pounds and Inches: A New Approach to Obesity”. After intensive research on the manuscript that described the human Chorionic Gonadotropin (hCG) protocol, I decided not to go back to the yo-yo lifestyle of losing and then regaining weight. I found that Dr. A.T.W. Simeon had a divine gift to help people develop a new way of living, not just another quick weight-loss regiment that leads to quickly regaining weight after the diet ends. This meant a total transformation and lifestyle evolution for me.

Human Chorionic Gonadotropin (hCG) is a natural hormone produced in large quantities during pregnancy to ensure proper nutrients are available to a developing baby. HCG is what triggers the hypothalamus gland to mobilize stored fat into the bloodstream to be used as “food.” It is believed to reset your metabolism, to protect your body’s good fat and keep muscle tissue from breaking down (which occurs in low calorie diets without the use of hCG).

I found an excellent homeopathic lab right here in the United States that is approved and regulated by the FDA and manufactures hCG. I started the journey of transforming my body by strictly adhering to the protocol as prescribed by Dr. Simeons. I decided to test his research by becoming my own guinea pig and following the protocol. While on it, I released 22 1/2 pounds in three weeks!

Any journey must come with a lot of commitment and soul searching. In my experience, I had to be in alignment or in agreement with four things:

1. Telling myself the truth about why I wasn’t able to release weight in the past.

2. Taking responsibility for my behavior.

3. Making a commitment to do what it takes to change.

4. Having the inner strength to make it all happen.

After witnessing and loving my personal transformation as well as maintaining the same weight for nearly two years, I made a bold decision to share my experience with others. This weight release process is not just a diet; it is a shift in Mind, Body and Spirit! With this revelation has come the birth of the hCG-Revivify Weight Release Method through Mind, Body and Spirit.

I now have the privilege of coaching others to reaching their success in this transformation journey. I am living a fulfilling and purpose-driven life by being of service to others who struggle with weight release and never thought they could maintain their desired goal weight.

Revivify helps to transform and “Renew You.” Everything your heart desires will be added unto you through divine guidance.

Love and Blessings Always,

Coach Shani

Your Success Keys to Weight Release Honesty

You must be honest with yourself about who you are and why you do the things you do. Stop looking at

others and look at yourself; we are always at pains to truly know ourselves. It is not just about weight

release. It is also about self-discovery, and those who go through the process change not only the

behaviors that previously kept them from altering their bodies, but the behaviors that hindered their lives in

other ways, too.

Responsibility

Examination of self is just the first step to building a sound emotional foundation. It all comes down to

you; responsibility for your life is yours and yours alone. You are in control of your actions, and likewise,

in control of restructuring your Mind, Body and Spirit. Ask yourself, “What kind of life do I want? What

does it look like in the next 10 years and beyond? Do I desire to be Fit, Fine and Fabulous?” Define it for

yourself. Work for it and then seize it as though your life depends upon it!

Commitment

Successful people keep commitments. They show up on time, they don’t make excuses, they don’t miss

appointments, and they don’t break promises. They keep their commitments to themselves. I see

among people who struggle with their weight that they honor all kinds of commitments to others but

always forget to put themselves on the list. Do you keep the promises you make to yourself? Do your

part in being good to yourself first!

Inner Strength

If you’re like most people, who struggle with weight, many of your decisions have become routine

reactions, not conscious choices. But the ability to impose your will on self to accomplish what you want is

what separates those who succeed in any area of life from those who don’t. The key to inner strength is

making conscious decisions.

You need willpower – no matter what you might think. I like to refer to it as “inner strength” because

those words describe where willpower actually comes from; the power within self. Whether we choose

to use it, is strictly within our control!

Contents

My Revivify Story.... 3

Your Keys to Weight Release.... 3

Prepare To Release .... 8

Phase 1 ……... 21

1. Preparation 2. Success Tips For Phase 1 3. Shopping List 4. Phase 1 Recipes 5. Supporting Supplements 6. Plateau Breakers for Phase 1 Apple Day Cantaloupe Plateau Breaker

7. Moving To Phase 2 8. Weight Charts

Phase 2 ............ 36

1. Success Tips for Phase 2 2. Phase 2 Recipes 3. Moving To Phase 2 4. Weight Charts

Phase 3 ............ 49

1. Phase 3: The Rest of Your Life

Resources ….... 50

PREPARE

“WHEN I BEGAN THE PROTOCOL I WAS TAKING A NUMBER OF MEDICATIONS. AFTER PHASE 1, I HAD RELEASED ABOUT 20 POUNDS

AND I FOUND THAT I NO LONGER NEEDED TO TAKE ALL OF THOSE MEDICATIONS! THIS PROTOCOL AND COACH SHANI HAVE MADE A

SIGNIFICANT DIFFERENCE IN MY QUALITY OF LIFE BY HELPING ME TO START RELEASING WEIGHT, AND HEALTH ISSUES THAT WERE

TERRIFYING ME.”

NANCY S., SYRACUSE, NY

Prepare To Release

In order to safely release the abnormal fat you should strictly adhere to the protocol as written.

Take 5 drops 4 times per day under the tongue and hold for 30-60 seconds. Do not eat or

drink anything for 15-30 minutes. The measurements must not exceed the required

amount.

Digital Bathroom Scale

You must weigh yourself each morning without clothing after you empty your bladder.

Digital Kitchen Scale

Must weight 100 grams or 3.5 ounces of protein per meal

Stevia

A natural non-caloric sweetener that is available in powder or liquid that can be used daily

without limitation permanently.

All-Natural Seasonings

Purchase seasonings that are dry or fresh only. Read all labels before purchasing to assure

that you are not buying any seasonings that contain chemicals or artificial sweeteners

Vegetables

During Phase 1, choose only one vegetable per meal from the shopping list and make sure

the measurements are correct. Any vegetables cooked in advance should not exceed ½-1

measuring cupful. The best way to make sure is to cook all vegetables raw and then measure

for future reference.

Fruit

During Phase 1 only eat the allowed fruits listed on the shopping list.

Bread

The carbohydrates are strictly limited during Phase 1 and 2. You are allowed Melba toast or

rounds, and Grissini breadsticks only.

Beverages

During Phase 1 Spring or Distilled water, coffee, and teas that are non-caloric are allowed.

Meat

100 grams of protein only per meal allowed daily. Do your best to buy meats that are

hormone free and 94% fats free.

Fish and Seafood

Only eat allowable seafood on shopping list

Constipation

If you experience constipation use Smooth Move Tea or Mag07 colon cleanser every 4-5 days.

Success Tips for Phase 1

Drink 1/2 of your body weight of Spring/Distilled water daily or a maximum of 128 ounces;

try your best to consume the water between the hours of 6:00 a.m. and 9:00 p.m.

Get at least 8 hours of sleep daily. Sleep between the hours of 10:00 p.m. to 6:00 a.m.

It really makes a difference!

As a reminder set your cell phone to ring 4 times per day to take drops; preferably between 6:00

a.m.-9:00 p.m. If you are not able to take the drops at the scheduled time you can always double the dosage.

Get on the scale daily in the morning and record your weight

Do your best not to deviate from the protocol during Phase 1 and 2.

Read all of the information provided to you and ask questions.

Adhere to the protocol as written to receive the incredible results of the process.

Please use kitchen scale to accurately measure proteins

Microwave cooking not allowed; only use to heat food.

Minimize your beef intake during Phase 1 and do not eat for dinner meal

No massages

Check all lotions, skin and body products for perfume or chemicals (see recommended list)

If you must have gum use only gum sweetened with 100% all natural Xylitol

If possible use 100% organic products or be very selective with choices.

Limit use of farm-raised fish. They are fed massive amounts of drugs and chemicals to

increase growth and production

No MSG (Monosodium Glutamate) it is a flavor enhancer and preservative.

No oil, butter, Pam, store bought dressings of any kind.

No makeup (except Lipstick, Mineral powder makeup, Powder blush, Eyeliner pencil)

No Truvia, Agave or other artificial sweeteners

No high fructose corn syrup, corn syrup, sucrose, dextrose, honey or molasses.

Success Tips for Phase 2

D o . . . Increase your caloric intake to 1200-1500 calories per day. NO SUGAR AND NO STARCH!

Read all labels on bottles and cans to make sure there is no modified sugar, starch, and artificial

ingredients

Eat slowly and consciously chew food thoroughly

If you cannot pronounce it then it means that that you should probably not eat it.

Always eat a big salad with lunch and dinner; add fresh hot peppers and cinnamon to foods it assist naturally with suppressing your appetite.

Gradually add to your daily foods other vegetables and fruits

Increase your exercise routine without limitation; aerobics, cycling, weightlifting and walk

for 30-45 minutes 3-5 times per week. Your metabolism has increased at least 30% and you will burn more calories.

Use Olive/Canola/Coconut oils and butter for cooking in moderation.

Definitely continue to take your food based multivitamin daily by 11:00 a.m.

Eat smaller portions throughout the day and only eat if you are hungry.

Drink at least 16 ounces of spring/distilled water before you have breakfast

Drink ½ of your body weight in water daily

Keep a journal of your caloric intake

Use the website of your choice that will allow you to count calories (see recommended sites)

Sit at a table and be relaxed when eating a meal; NOT in front of the TV, in the car or

standing up

Use stevia as your sweetener

Use 1-2 teaspoons of organic apple cider vinegar in 16 ounces of water daily as an energy booster before your workouts.

Sleep 7-8 hours per night; ideally going to bed at10:00 p.m. and arising at 6:00 a.m.

Success Tips for Success Phase 2

Limit or Avoid Use... Avoid lotions, creams, and body care products with propylene glycol or sodium laurel sulfate

Avoid MSG (monosodium glutamate) it is a flavor enhancer, yes, but it will make you fat!

Avoid farm-raised fish

Limit the use of bananas and grapes as your fruit

Limit use of microwave to only heating food

Avoid... No Food from fast food restaurants

No Trans fats, including hydrogenated or partially hydrogenated oils

No Nitrate

Do Not Use Without Exceptions...Sugar Artificial Sweeteners Starch

Dextrose Aspartame Bread

Sucrose Sucralose Pasta

Honey NutraSweet Wheat product

Molasses Splenda White rice

High fructose corn syrup Saccharin Potatoes

Corn syrup Equal Yams

Sweetener

hCG Shopping List

Herbs, Spices, Seasonings (allowable seasoning- only purchase what you will be using)

Allspice Apple Cider Vinegar Basil Bay Leaf Black Pepper

Cayenne Pepper Chinese 5 spice Cilantro Cinnamon Cumin

Dill Garlic Cloves Garlic Powder Ginger Ground Celery

Mint leaves Nutmeg Onion Powder Paprika Parsley Flakes

Peppercorns Poultry Seasoning Rosemary Sea Salt

Thyme

Thyme Leaves Turmeric White Pepper

Mrs. Dash Seasonings Creole

Seasoning

Chicken Broth (100% fat free – low/no sodium – Organic)

Vegetable Broth (100 fat free – low/no sodium – organic)

Vegetables Asparagus Fennel Tomatoes (fresh) Swiss Chard

Cabbage

(Savoy, green, Napa)

Celery

Turnip Greens

Mustard Greens

Kale Greens

Cucumber

Bok Choy

Spinach Romaine Lettuce

Onion

(Vidalia, Spanish or Sweet)

Radishes

Collard Greens

Fruits Small Apple Orange Strawberries Lemon (1 fresh lemon per day is allowed)

1/2 Grapefruit* (1/2 Grapefruit is equivalent to 1 fruit per meal....the Jamaican Grapefruit recipe is

excellent!)

Miscellaneous Grissini (Italian bread sticks), Melba toast (rectangular or round – check for servings size on box)

Stevia (only purchase the flavors that you plan to use) Clear Liquid Stevia Apricot Nectar Stevia Grape Stevia Lemon Stevia

Cinnamon Stevia English Toffee Stevia Vanilla Crème Stevia Root Beer Stevia

Orange Valencia Chocolate Raspberry Stevia

I love the liquid but you can also purchase the packets of stevia and only get “pure Stevia” that has no

maltodextrin. The liquid stevia is great for all of the beverage recipes, coffee, or your personal carbonated

drink if you like soda. A must have is: clear liquid stevia.

Beverages Spring or distilled water, Coffee, Tea (Green, Chamomile, Yerba Mate, Wu Long), and Milk (1 tablespoon per

day)

Meat Beef (steak lean, ground sirloin 93% fat free), Chicken, turkey, (breast/ground 99% fat free), and Veal

You can quicken your weight loss by eating less beef and more chicken or allowable fish/seafood.

Fish and Seafood Sea/Striped Bass, Flounder, Grouper, haddock, mahi-mahi, ocean perch, snapper, tilapia, walleye, whiting,

Lobster, shrimp, scallops, crab legs, and crabmeat (imitation crabmeat is not allowed due to sugar content.)

Organic Smooth Move Tea If you have any problems with releasing your bowels during Phase 1, please use this tea if you do not have

a bowel movement every 4-5 days. It is completely safe to use during the entire protocol.

Safe Products to Use

Most women and men find it hard to believe that fats, oils, creams, and ointments applied to the skin are

absorbed and interfere with weight reduction by HCG just as if they had been eaten. This almost

incredible sensitivity to even such very minor increases in nutritional intake is a peculiar feature of the

HCG method. - Dr. ATW Simeons

As you begin losing weight your body with begin to crave fat, it will search high and low for it to consume

for energy via Ketosis. During this time it is important to make sure that you are not consuming or adding

any fats into your body so that your own fat reserves can be depleted with the maximum effectiveness.

This means cutting out any “hidden” fat and oils that may be absorbed through your skin from products

like lotion, makeup, deodorant and the like. The following is a list of products approved for use on the

HCG Diet.

Be sure to check all product labels for any hidden oil or sugars. With a little extra effort in the aisle you

can find products that are safe to use, take the time it will pay off at the scale. Remember, your skin is

the largest organ of your body and whatever you put on it will absorb into your body. These products are

safe to use while on the diet:

Vitamins

I have found the food- based multivitamins by “Rainbow Light” to be excellent for men, women and

active seniors. Being food food-based, it doesn’t have the added sugar and starches that tend to interfere

with weight release. And, you only need one a day without adding any other vitamins.

Cosmetics Deodorants Face Soaps /

Make -up Removers Toothpaste

Any Oil-free base /

foundation lines Bare Essentials Max Factor

Pancake Raw Mineral Based Makeup

Baking Soda

Crystal Deodorant Spray Crystal Deodorant Stick Thai Deodorant Stick

Arbonne - All Botanical

Based Skin Care Neutrogena Oil Free Cream Cleanser

Witch Hazel

Baking Soda

Spry Toothpaste Tom’s of Maine Toothpaste

Skin / Lip Moisturizers Shampoos / Conditioners Soap Sunscreen Oil Free

Alba Oil Free Facial

Moisturizer

Aloe Vera 100% Gel Baby

Oil (basically mineral oil)

Coconut Oil (cold pressed,

not expeller pressed)

Corn Huskers Lotion

Curel Continuous Comfort,

Fragrance Free

Fiji Organic Virgin Coconut

Oil for Body, Massage and

Hair

Kiss My Face Oil-Free

Moisturizer

Mineral Oil

Neutrogena Oil-Free Facial

Lotion

St. Ives Vanilla Lotion

Aubrey Organics Fiji Organic Virgin Coconut

Oil for Body, Massage and Hair Life Extension Magik Botanicals Oil Free

Shampoo and Conditioner Mastey Products Natures Gate Aloe Vera

Baking Soda Dial Ivory

Jason’s Zest

Aveeno Sunscreen Clarins Oil Free Sun Care Spray

SPF 15 Coppertone Oil Free Sun Block for Faces SPF 30 Coppertone Oil Free Sun Block

Lotion Ocean Potion Sport Xtreme Sun Block Water and Sweat

Sport Xtreme Sun Block Thomas Roth Ultra Lite Oil Free sun products

Zia Sunscreen SPF 15

FAQ Information for the hCG Protocol

What is HCG?

Human Chorionic Gonadotropin (HCG) is a natural hormone produced in large quantities during

pregnancy to ensure proper nutrients to a developing baby. HCG is what triggers the hypothalamus to

mobilized stored fat into the bloodstream to be used as “food”. It is believed to reset your metabolism

and to protect your body’s good fat and keep muscle tissue from breaking down (which occurs in low

calorie diets without the use of HCG). Our product is a professional grade homeopathic HCG weight loss

product that is made in the USA.

Who can use HCG for weight loss?

We recommend that you consult your physician before starting this weight loss transformation plan. Our

program is directly from the manuscript entitled “Pounds and Inches: A New Approach to Obesity”,

authored by A.T.W. Simeons. Thousands of test patients and years later, Dr. Simeons had perfected his

medical discovery. The results were astonishing. The observations included improvement in various

medical conditions. Patients with diabetes dramatically improved, or were totally cured of their diabetes.

Rheumatism, arthritis, high cholesterol, and high blood pressure and many other profound cures are

reported. We urge you to download the complete manuscript available you through our website

How Does HCG work?

The HCG-Revivify plan consists of daily drops in prescribed dosages, combined with a very strict and

specific food consumption plan. The specific foods used causes chemical reactions in the body, combined

with the HCG to activate the hypothalamus gland into releasing the secure abnormal fat reserves causing

dramatic weight loss without the loss of muscle or structural fat. The amount of food consumed is

approximately 500 calories per day. The reason for the very low caloric intake is that the body will only

release the abnormal fat reserves after it has burned the consumed calories. It is important for you to

strictly follow the exact procedures to the letter in order for you to experience the amazing results of

eliminating food cravings, reshape your body, increase your energy, burn fat deposits in all problem

areas, and keep excess weight off for the rest of your life and that is forever!

Does the weight loss protocol get rid of cellulite?

In most cases, absolutely yes! If you are very strict and fully commit to all of the dos and don’ts in Phases

1 – Phase 3, the appearance of cellulite can vanish completely in a six- to- twelve month period of time.

Must I gorge for the first two days in Phase 1?

Yes. Dr. Simeons states that a person will not be comfortable on the 500 calorie diet unless their normal

fat reserves are reasonably well stocked. It is for this reason that in every case a person must eat to

capacity the most fattening food they can get down for the first two days in Phase 1. We highly

recommend a gain of 4-7 pounds before starting the 500 calories per day plan.

Will I be hungry during the strict calorie phase?

You may have slight hunger between one and seven days. Do not be fearful of this transformation

because you are horrified at the thought of enduring hunger. Like the hundreds of other people who

have gone through this protocol, you will find the process relatively easy. We have a support system

that will assist you 24/7.

FAQ Information for the hCG Protocol

How do I measure the 100 grams of protein?

Use a highly accurate digital small kitchen scale. Always weight the protein raw. The amounts must be

extremely accurate.

What about substituting food items on the diet?

No. You must be very strict in following the diet exactly if you want to achieve results. Dr. Simeons

stated that the diet used in conjunction with the HCG must not exceed 500 calories per day. If it is

not on the list do not eat it.

What is the Hypothalamus Gland?

The hypothalamus is the master gland of the brain that regulates metabolism. It is also the gland that

regulates physiological hunger. The problem is, when the hypothalamus gets in an abnormal state, it

abnormally puts fat in these secure abnormal fat reserves at a much higher rate than normal. It must be

reset and normalized in order to eliminate intense and constant physical hunger. The weight loss cure

protocol will once and for all correct his problem.

How can I survive on 500 calories a day?

When you are doing the diet combined with the HCG drops, your body is being flooded with over 2500

calories of nutrition from the releasing of the abnormal fat reserves. This is one of the reasons that during

Phase 1, consisting of the diet and HCG drops, you are not hungry and have an increase in energy levels.

What if I just did the diet without HCG?

If you just did the diet in Phase 1 without the HCG drops, you will in fact, lose weight. The problem is

during the diet you will be hungry and tired; most importantly, you will be losing muscle and structural

fat; you will not lose any of the abnormal fat deposits in the problem areas. Your body will not be

reshaped and you will gain all of the weight back and more. The HCG-Revivify will assure your success

and completion.

What type of results can be expected?

You can expect to lose an average 1 - 2 pounds per day. Almost everyone is guaranteed 10-30 pounds in

30 days by being intentional.

My doctor says this is not safe?

If your doctor has not personally treated patients using the Simeons “weight loss cure protocol” exactly and

precisely as instructed, how would he or she know whether the protocol was effective and safe? Thousands

of medical doctors around the world have treated hundreds of patients and the success rate is almost

100%. Please ask your doctor if there are any contraindications to the drops from any medications that

you being prescribed for any medical treatments.

Can I take HCG while using birth control?

HCG has not been shown to interfere with birth control.

FAQ Information for the hCG Protocol

Should women start taking HCG while on their menstrual cycle?

It is safe for you to take the drops without interruption. I recommend drops be stopped during the

heaviest period of your menstrual cycle because you are already producing more than enough hormones.

The drops can be stopped up to 3 days without any hunger pains.

Must I eliminate cosmetics, moisturizers, lotions and creams during Phase 1?

Yes. Dr. Simeons stated that most people find it hard to believe that the fats, oils, creams and ointments

applied to the skin are absorbed into the body and interfere with the weight reduction by HCG. Many

modern cosmetics contain hormones which interfere with endocrine regulations in the body and must be

avoided. No propylene glycol or sodium laureate sulfate. Make sure your shampoos, conditioners,

moisturizers, soaps, lotions, and creams do not contain these chemicals. If you must use these items,

please read the ingredients and do your best to use 100% organic products. No cosmetics other than

lipstick, eyebrow pencil, and facial powder should be used. Remember, whatever you put on the skin is

absorbed into the body just as though you ate it. Please see recommended list of skin products within

this booklet.

PHASE 1

“THIS HAS BEEN THE BEST GIFT I HAVE GIVEN MYSELF. I AM HEALTHIER, HAPPIER AND FEEL

MORE CONTENT WITH MYSELF THAN I HAVE IN A LONG, LONG TIME. I HAVE A NEW LEASE ON

LIFE.”

ALLYSHA B., MANCHESTER, GA

500 Caloric Intakes per Day Guide

For breakfast have only: black coffee, green tea, Yerba Mate tea, Wu Long tea, Chamomile tea, Spring

or Distilled water as much as you want throughout the morning. You are allowed only 1Tablespoon of milk throughout the day. Use Stevia as your sweetener.

For lunch eat 100 grams (weighed raw) of grilled or boiled (no oil or fat) Organic or 94% fat free of beef, veal, skinless chicken breast or ground chicken and ground turkey breast, Chilean sea bass, flounder, sole, halibut, fresh white fish, lobster, crab or shrimp. All visible fat must be carefully removed before cooking.

Use minimal amounts of salt

One handful of a vegetable to be chosen from the following (or use according to recipe card): spinach, chard, green salad, large tomatoes, beet greens, celery, fennel, white, yellow or red onions, red radishes,

cucumbers, asparagus or cabbage. All vegetables can be eaten raw, steamed, grilled or boiled.

Use minimal amounts of salt. You are allowed 1 lemon fresh lemon per day as a seasoning or placed in your water or tea. One breadstick or one piece of Melba toast (4 rounds or 1 rectangular shape)

Eat one small apple, orange or 1/2 grapefruit, or a handful of strawberries. You may eat the fruit in between meals instead of with the meal if you choose.

The fruit or the breadstick/melba toast may be eaten between meals instead of with lunch or dinner, but not more than four items listed for lunch or dinner may be eaten at one meal.

Dinner: same but Do not, have 2 meals exactly the same in the same day. Must change

the proteins (includes not having fish and shrimp on the same day), vegetables and

fruits

Every food item in the list is gone over carefully, continually stressing the point that no

variations other than those listed may be introduced.

All things not listed are forbidden, and be assured that nothing permissible has been left out.

The 100 grams of meat must he scrupulously weighed raw after all visible fat has been removed. To do this accurately you must have a kitchen scale

Vegan/vegetarian plans provided upon request with limited selections of protein.

1. Weigh yourself daily first thing in the morning every morning.

2. Weigh your meats raw 100 grams per meal or 3.5 ounces

3. At least 2 cups of vegetables that are green only strictly adhere to the food list provided

4. Drink at least 1/2 gallon of spring or distilled water

5. You are allowed 1 lemon per day.

6. Please use the salad dressings recipes for all your salads

7. Cook your meals in water , 100% fat free chicken broth or vegetable broth

8. you are not allowed any oil, sugar, or starch

Quick Start Guide

Daily, upon rising and after emptying the bladder and/or bowels, weigh immediately without clothes.

Record your weight and text me your weight every morning.

Take hCG Revivify drops 4 times per day between the hours of 6:00 a.m. and 9:00 p.m. Wait at

least 15-30 minutes before you eat or drink anything following each dosage. You can eat or

drink anything before taking the drops. Drops are not to be on your eating regiment.

PRE-LOADING DAYS (GORGING)

Days 1 and 2: TAKE DROPS DURING LOAD DAYS! Gorge yourself and eat as much food as you

can throughout the day. Make sure you include fatty snacks. DO NOT try to limit your food during these

days; the fattening food is necessary for the diet to work correctly, and to re-establish the structural fat

while eliminating the abnormal fat. You should gain 4-7 pounds on the preloading days. Fatty foods like

fried chicken, French fries, pancakes, sausage, bacon, eggs, cakes, pies, milkshakes, cheeseburgers, onion

rings, sundaes, cheesecake, ice tea and limit your water intake.

On days 3- 45: Begin the 500 caloric intakes per day weight-release protocol. Only eat items on the food

shopping list without exceptions. Remember, hCG Revivify is providing more than enough fat and nutrients

to meet your daily needs. Don’t be afraid of hunger – you are not going to starve! Total calories from

eating two meals each day should be in the 500 calorie range, as in the plan you are also given amounts

of protein, vegetables, fruit, carbohydrates and water. Each meal should contain 100 grams of protein and

up to 2 cups of one type of vegetables, fruit and Melba toast or breadstick.

Plateau Breakers and Daily Loss Rate Maximizers

Increase water intake to 2 -3 quarts per day

Try adding a glass or two of green tea to your daily routine.

Don’t eat 2 apples for the two fruits or cut down on the size of the apples

Cut American beef down or out of your protocol completely.

Check all condiments for any form of sugar. “Garlic Salt” may list sugar as an ingredient. Any seasoning salt or seasoning product must be carefully checked,

If mixing vegetables, STOP!

If having trouble with constipation, try Smooth Move tea – most people find this to be very effective. Check in the specialty tea section of your grocery store or a local health food store. You can also purchase online through Amazon.com, drugstore.com or vitacost.com.

Try leaving out one or both of your carbohydrates (breadstick or melba toast) per day

Most Common Errors During Phase 1

Not loading enough fat during load days (first two days of HCG). This might explain hunger and

associated crankiness during the first week of HCG low calorie phase.

Mixing vegetables at a meal. Dr. Simeons clearly states one vegetable. While many people lose quite

satisfactorily when mixing vegetables, it is a place to review if losing slows.

Eating gum, mints, etc. allowed during the VLCD (very low calorie diet phase). Again, some lose quite

satisfactorily when violating this directive, but it is a place to review if losing slows.

Drinking diet drinks including Crystal Light, diet soda or other diet drinks. Drink only water, teas,

coffees, and mineral water. Remember, you get one lemon to use each day.

Eating too much beef. American beef is noted as significantly fattier than the beef Dr. Simeons refers

to. Veal is a suggested replacement. Many participants can quicken weight loss by eating less beef and in particular more chicken or allowable fish and seafood.

Basing weight of protein on post cooked food Your weight of protein is to be based on PRECOOKED

weight, not post cooking – this can make quite a difference in the prescribed serving with certain proteins. YOU MUST HAVE A SCALE TO WEIGH ALL PROTEIN WITHOUT FAIL!

Eating the same protein for both lunch and dinner. Food selections are to be varied.

Not drinking enough water. You should be drinking at least 1/2 gallon or 1/2 of your body weight per day.

Weighing yourself with clothing on or not around the same time each morning. Try to weigh without

clothing around the same time each morning (before eating or drinking) in order to avoid confusion or false appearance of weight gain/loss.

Eating at restaurants. Do not do this because a large degree the meats have been “juiced” or

manipulated to be more flavorful, tender or juicy with a multitude of processes that could easily slow you

Phase 1 Recipes

“TODAY, I AM 141.2 POUNDS, WHICH IS 39 LBS LIGHTER THAN I WAS WHEN I STARTED. THE HCG PROTOCOL HAS CHANGED MY LIFE DRASTICALLY. I HAVE MORE

ENERGY THAN I’VE HAD IN YEARS. MY KIDS LOVE IT AND I FEEL HEALTHIER. I GIVE

LOTS OF THANKS TO COACH SHANI FOR BEING MY “MOTHER OF HCG...”

DEMETRICE J.

500 CALORIES PER DAY

FRUITS - PHASE 1

Apple Cobbler: 1 sliced apple, 1/8 t. cinnamon, 1 packet stevia; Topping: 2 classic flavored Melba toast, Cinnamon ¼ packet

stevia. Toss the ingredients; and heat in skillet for 2 minutes and then sprinkle with crumbled Melba toast rounds and heat for an

additional 2 minutes. Servings: 1 fruit, 1 starch

Jamaican Grapefruit: ½ grapefruit, cinnamon, 1-2 packets stevia. Sprinkle w/cinnamon and stevia heat in microwave on high

for 2 minutes. Servings: 1 fruit

Strawberries & Crème: 7-10 s/m strawberries, 1 T. milk, 1 drop Vanilla Crème or clear stevia ; 1 packet stevia. Slice

strawberries and toss w/packet of stevia to taste; measure milk into separate bowl and stir in liquid stevia; pour over strawberries.

Servings: 1 fruit, l milk

Apples w/Strawberry Sauce: ½ apple; 3-5 S/M strawberries, 3 drops Vanilla Crème stevia. Slice apple and arrange on plate;

mash the strawberries with a fork and add vanilla crème or clear stevia to make a sauce; pour over the apple slices.

Servings: 1 fruit

Cinnamon Baked Apple: 1 red or green apple 1 Tbsp. of Ground Cinnamon, ½ tsp. of Ground Nutmeg, Dash of Cloves, Pinch of

sea salt, stevia to taste. Peel and slice apples in cubes; place apple chunks into small baking dish and sprinkle with seasonings and

stevia, to taste. Bake at 350 degrees until soft. Prepare several apples and place in freezer. Servings: 1 fruit

Strawberry Jam with Melba toast: 1 Melba toast, 3-5 (handful) Strawberries, stevia to taste. Puree fresh strawberries with

Stevia and serve on top of allowed Melba toast or sprinkle crushed Melba toast over strawberry puree for a crunchy texture.

Variations: add a little vanilla or cinnamon to the crushed Melba toast for additional flavor. Servings: 1 Melba toast, 1 fruit

Apple Chips: 1 Apple, dash of cinnamon, stevia to taste. Pre-heat oven to 250 degrees. Slice apple as thin as possible and place

on baking sheet. Add desired amount of cinnamon and stevia. Bake at 250 degrees until apples become crispy. Estimated

banking time is 35-40 minutes. Servings: 1 fruit

Iced and Spiced Orange Slices:1 orange, sliced or segmented, 2 tablespoons lemon juice, ¼ teaspoon cinnamon, ¼ teaspoon

powdered vanilla, pinch of nutmeg, powdered cinnamon and ginger to taste. Powdered stevia to taste. Mix powdered spices and

stevia together. Dip orange slices in lemon juice and dredge with spice mixture. Freeze until firm. Variations: Substitute with

strawberries or apple slices. Serving: 1 fruit

Strawberry Sorbet/Pops: 4-6 medium strawberries, 4 cubes of ice, liquid clear stevia to taste, ½ teaspoon vanilla, 2 tablespoons

lemon juice, ¼ cup water. Blend ingredients together until smooth. Pour into a dish or Popsicle molds and freeze until firm.

500 CALORIES PER DAY

BEVERAGES-PHASE 1

Orange Slushy: ¾ c. crushed ice, 1 orange, 5drops Valencia Orange flavored stevia. Mix in blender until smooth; pour into glass

and serve. Servings: 1 fruit

Strawberry Orange Smoothie: ¾ c. crushed ice, 1 orange, 1 c. fresh strawberries, 5 drops clear stevia, 5 drops Valencia orange

stevia, 5 drops vanilla crème stevia. Mix in blender until smooth; pour into glass and serve or free to make shaved ice. Servings:

2 fruits

Strawberry Lemonade: ½ c. crushed ice, 1 c. water 1 T. fresh lemon juice, 7-10 s/m strawberries, 25 drops lemon flavored

stevia, 10 drops clear stevia Mix in blender until smooth; pour into glass and serve or freeze to make shaved ice. Servings: 1 fruit

Frozen Cappuccino: 1 c. crushed ice, 1 T. milk 5 drops vanilla crème stevia, and 5 drops English toffee stevia, 5 drops clear stevia Mix in blender until smooth; pour into glass and serve. Servings: 1 milk

Orange Julius: ¾ c. crushed ice, 1 orange, 5 drops Valencia Orange flavored stevia, 5 drops Vanilla Crème flavored stevia. Mix

in blender until smooth; pour into glass and serve. Servings: 1 fruit

Lemonade: 1 c. water, 1 T. fresh lemon juice, 5 drops clear stevia, 15 drops lemon stevia. Stir in glass and add ice to serve or

free to make shaved ice. Servings: 0 fruit (Allowed the juice from 1 fresh lemon per day.)

Apple Green Tea Sparkler: 1 Apple, juiced, ½ cup brewed green tea chilled, ¼ cup sparkling mineral water, 1 tsp Vanilla

Stevia, pinch cinnamon. Combine juice of 1 apple, green tea, cinnamon, vanilla stevia together. Add crushed ice and sparkling

mineral water. Garnish with apple curls and lemon wedge. Servings: 1 fruit

Lemon or Strawberry Ice Cubes: 4-6 strawberries or 1 lemon juiced, ¼ cup water, mint, chopped and stevia to taste (optional).

Puree strawberries with water and stevia or juice lemon and mix with water and mint. Pour fresh juice of lemons or pureed

strawberries into ice cube trays and freeze. Add to cold drinks, recipes and teas for added flavor. Serving: 1 fruit (15 calories

lemon and 30 calories strawberries)

Virgin Sparkling Mojito: Fresh Mint leaves, crushed, Juice of ½ lime, peppermint or plain powdered stevia, 6 ounces sparkling

mineral water, 1 cup crushed ice. Crush mint leaves to release the flavor. Add liquid or powdered stevia and lime juice. Add

sparkling mineral water and crushed ice: Serving: 0 fruit (less than 10 calories)

500 CALORIES PER DAY

EASY SALADS - PHASE 1

Crunchy Chicken Salad: 100 grams chicken breast, ½ chopped apple, 1-2 stalks chopped celery, Spray or spoon on vinaigrette,

lemon or citrus dressing. Servings: 1 protein, 1 vegetable, ½ fruit

Chicken Apple Salad: 2 c. raw spinach or romaine lettuce, ½ c. chopped apple, 100 grams chicken breast, Spray or spoon on

vinaigrette, lemon or citrus dressing. Servings: 1 protein, 1 vegetable, ½ fruit

Strawberry Chicken: 2 c. raw spinach or romaine lettuce, 3-5 small/medium sliced strawberries, 100 grams chicken breast,

Spray or spoon on vinaigrette dressing. Servings: 1 protein, 1 vegetable, 1 fruit

Spicy Taco Salad: 2 c. romaine lettuce, 100 grams 93% fat free ground beef, ¼ t. chili seasoning, and 2 onion flavored Melba

toast rounds. Spray or spoon on Vinaigrette dressing and Sprinkle w/crumbled Melba toast rounds. Servings: 1 protein, 1

vegetable.

Asian Chicken Salad: 2 c. romaine lettuce, ½ chopped orange, 100 grams chicken breast, ¼ t. Chinese Five Spice, 1/8 t. garlic

powder, ¼ t. sea salt, 1 packet of stevia, 2 sesame flavored Melba Toast rounds. Sprinkle w/crumbled sesame rounds. Spray or

spoon on Citrus Dressing. Servings: 1 protein, 1 vegetable, ½ fruit

Shrimp-Spinach Salad: 2 c. raw spinach or romaine lettuce, 100 grams grilled shrimp, dash of garlic powder and sea salt. Spray

or spoon on vinaigrette dressing. Servings: 1 protein, 1 vegetable

Cucumber Salad: 1 large cucumber, 4 T. apple cider vinegar, 1/4 t. garlic powder, 1/8 t. pepper, 1/2 t. onion powder, 1/2 sea salt,

1 T. parsley, 1 packet stevia (optional liquid stevia) Combine vinegar with spices and stevia. Toss cucumbers with vinegar mixture

and refrigerate for at least 1 hour. Servings: 1 vegetable

Asparagus Salad: 2 c. asparagus, vinaigrette dressing, 100 grams cooked chicken or seafood (optional) Steam asparagus, cool,

then cut in 1 inch pieces, toss in Vinaigrette dressing and chill. For a complete meal, add chicken or seafood. Servings: 1

vegetable, 1 protein (optional)

Cucumber Apple Salad: 1/2 chopped apple, 1 sliced cucumber, 2 T. apple cider vinegar, 1 T. water, garlic powder, salt , pepper

and stevia (optional) Chop apple and thinly slice cucumber, Combine vinegar and water. Season with garlic powder, salt, pepper

and stevia to taste. Servings: 1 vegetable, 1/2 fruit.

500 CALORIES PER DAY

CHICKEN ENTREES - PHASE 1

Baked Garlic Chicken: 4 100 gram pieces of chicken breast, 3 t. crushed garlic cloves or powder, 2 T.

water, ½ t. oregano, ½ t. basil; dash of sea salt and pepper to taste. Put the water into microwave for 20

seconds and add garlic; add salt, pepper, and herbs to form a paste; adding more water if needed; rub all over

the chicken pieces, lay the chicken pieces in a baking pan and bake on 425 for 30 minutes.

Servings: 4 proteins

Blackened Chicken: 100 grams chicken breast, 1/8 t. sea salt, 1/8 t. garlic powder, 1/8 t. ground black

pepper, 1/8 t. white pepper, 1/8 t. onion powder, ¼ t. ground cumin, 1/8 t. cayenne pepper, 1/8 t. paprika. Pound chicken breast to about 1/3” thick; combine seasoning mix ingredients in a small bowl; just before

cooking piece of chicken, moisten with water and sprinkle the fillet evenly with the seasoning mix, patting it

in with your hands; immediately place the fillet flat in a hot nonstick skillet; if you are making more than

one serving, place each fillet in the skillet before seasoning another one. Cook uncovered over the same

high heat until the underside forms a crust, about 2 minutes; turn the fillet over; cook just until meat is

cooked through about 2 more minutes; serve the chicken fillet crustier side up while piping hot..

Serving 1 protein

Mock Egg Roll: 2-3 big cabbage leaves, 1 c. shredded cabbage, 1/8 t. onion powder, 1/8 t. sea salt, 1/8 t. garlic powder, 1/8 t. Chinese Five Spice, ½ packet stevia, 2 sesame flavored melba toast rounds, 100 grams

cooked chopped chicken or shrimp. Steam big cabbage leaves for 5 minutes; move leaves over to side of

steamer to make room for shredded cabbage; steam both for 5 minutes, remove shredded cabbage to a

mixing bowl; add chopped chicken or shrimp and spices; mix and then wrap in big cabbage leaves; garnish

with Melba rounds. Have an additional cup of shredded cabbage uncooked with the vinaigrette dressing

(slaw) Servings: 1 protein, ½ vegetable or 1 vegetable with slaw

Chicken Fajitas: 2 T. apple cider vinegar, 1 t. minced garlic, 1 T. fresh lemon juice, 1 t. cumin 1 t. pepper,

1 t. sea salt, ½ t. onion powder, ½ t. celery powder, 3 drops of clear stevia, 2 100 gram chicken breast pieces.

Slice raw chicken into strips; mix ingredients for marinade and place in a sealable bag with chicken strips,

refrigerate for about 8 hours, turning occasionally; pan fry chicken in a nonstick pan; arrange chicken strips

on place and top with citrus tomato salsa (optional)

Servings: 1 protein, 1 vegetable (optional)

Fried Chicken: 100 grams chicken breast, 1 T. milk, 1 grissini breadstick, sea salt and pepper to taste. Put

breadstick in a plastic bag and crush with a rolling pin or any round container (can or plastic glass); dip

chicken in milk and coat with bread crumbs; cook in a nonstick pan.

Servings: 1 protein

Grill-a Batch of Chicken: 6 -100 gram pieces of chicken breast, southwest, classic poultry, and Cajun

poultry seasonings. This is a good way to get stocked up for the week; make 4 versions of grilled chicken

and freeze in snack size baggies. Moisten chicken pieces; sprinkle the top of two of them with a different

seasoning; place the chicken on the grill with the spice-side down; spice the top side of the breasts and let

them cook for 30 min. to an hour, checking occasionally. They will be really juicy and flavorful. Servings: 6

proteins

Chinese Chicken: 100 grams chicken cut in 3/4 in cubes (shrimp or a lean steak) 5 T. chicken bouillon

base, cabbage, 1 minced clove garlic, 1/8 t. onion powder, 1/8 t. Chinese five spice, 1/2 packet stevia, salt

and pepper to taste. Slice cabbage thin; sauté minced garlic in 1 T. of base; add 2 T. of base and cabbage

and stir fry; remove while crunchy, combine 2 T. of base, onion powder, spice and stevia; pour into pan with

meat; stir fry; throw cabbage in for 1-2 minutes until heated. Servings: 1 protein, 1 vegetable

500 CALORIES PER DAY

CHICKEN ENTREES - PHASE 1

Spicy Baked Chicken: 4 100 gram pieces of chicken breast, 1 onion, 2 cloves garlic, Cajun seasoning.

Season chicken and place in baking pan; cut onion as desired and place in baking pan; mince garlic and add

to baking pan, cover with aluminum foil; bake 35 minutes at 375 or until done. Servings: 4 proteins, 1

vegetable (if you eat the onion)

Baked Garlic Chicken: 4 100 gram pieces of chicken breast, 3 t. crushed garlic cloves or powder, 2 T.

water, ½ t. oregano, ½ t. basil; dash of sea salt and pepper to taste. Put the water into microwave for 20

seconds and add garlic; add salt, pepper, and herbs to form a paste; adding more water if needed; rub all over

the chicken pieces, lay the chicken pieces in a baking pan and bake on 425 for 30 minutes. Servings: 4

proteins

Blackened Chicken: 100 grams chicken breast, 1/8 t. sea salt, 1/8 t. garlic powder, 1/8 t. ground black

pepper, 1/8 t. white pepper, 1/8 t. onion powder, ¼ t. ground cumin, 1/8 t. cayenne pepper, 1/8 t. paprika;

Pound chicken breast to about 1/3” thick; combine seasoning mix ingredients in a small bowl; just before

cooking piece of chicken, moisten with water and sprinkle the fillet evenly with the seasoning mix, patting it

in with your hands; immediately place the fillet flat in a hot nonstick skillet; if you are making more than

one serving, place each fillet in the skillet before seasoning another one. Cook uncovered over the same

high heat until the underside forms a crust, about 2 minutes; turn the fillet over; cook just until meat is

cooked through about 2 more minutes; serve the chicken fillet crustier side up while piping hot. Servings: 1

protein

Shake and Bake Chicken: 4 100 gram pieces of chicken breast, ¼ t. cracked black pepper, ¼ t. sea salt, ¼

thyme, ¼ t. rosemary, 1 packet stevia, 1 seasoning bag. Combine all dry spices inside seasoning bag and

shake well; add chicken pieces, one at a time, and shake well until breasts are well seasoned; place chicken

on grill cooking on both sides until well browned and done. Servings: 4 proteins

Middle Eastern Spiced Chicken: 100 grams chicken, 1 ½ fresh chopped tomatoes, ½ cup chicken broth or

water, 3 tablespoons lemon juice, 1 tablespoon minced onion, 1clove garlic, crushed and minced

1/8 teaspoon fresh grated ginger, ¼ teaspoon allspice, dash of cinnamon, Salt and black pepper to taste

Combine spices with liquid ingredients. Bring to a boil. Add tomatoes and chicken to the sauce. Simmer

for 20-30 minutes and serve. Serving: 1 protein, l vegetable

Szechwan Chicken with Cabbage: 100 grams chicken breast, 1 ½ cups cabbage, chopped, 1 cup chicken

broth or water, 2 tablespoons Bragg's liquid aminos,1 teaspoon hot sauce, Pinch of crushed red pepper

flakes, Pinch of fresh or powdered ginger,1 clove garlic, crushed and minced, 1 tablespoon green

onions, chopped, Stevia to taste. Brown chicken in Bragg's and a little water. Add chicken broth and

spices. Simmer for 5 minutes. Add the cabbage and allow to cook for 10 minutes or until cabbage is

tender. Add additional water if necessary. Top with additional green onions for garnish and sprinkle with

lemon juice. Serving: 1 protein, 1 vegetable

Chicken Apple Sausage: 100 grams ground chicken breast, 2 tablespoons apple, minced, 1 serving

Melba toast crumbs (optional) 2 tablespoons chicken broth or water. 2 tablespoons apple juice ,1

tablespoon onion, finely minced, Dash of garlic powder, Dash of onion powder, Dash of cinnamon, ,

Dash of cayenne to taste, Stevia to taste (optional), Salt and black pepper to taste, Combine ground

chicken, diced apple, and dry spices in a small bowl. Add in the minced onion and apple juice and mix

thoroughly. Form into 2-3 round patties and fry in chicken broth until fully cooked and lightly brown.

Deglaze periodically with a little water to intensify the flavors and keep the patties moist.

Chicken Asparagus Bake: 100 grams chicken, cubed, 1 ½ cups asparagus, chopped, ½ cup chicken

broth or water, 1 Melba toast, crushed (optional), 1 clove of garlic, crushed and minced, 2 tablespoons

onion, chopped Dash of paprika Sa]t and pepper to taste . Place chicken, asparagus, liquids, and spices

into small baking dish. Bake at 375 degrees for 30 minutes or until bubbly and hot. Top with crushed

Melba toast crumbs and sprinkle with paprika. Servings: 1 protein, 1 vegetable

500 CALORIES PER DAY

BEEF ENTREES-PHASE 1

Beef Lettuce Cups: 100 grams lean ground sirloin steak; 1 T. water, 1 shake ginger, ½ clove crushed garlic,

1 pinch Chinese Five Spice, 1 shake chili seasoning, 2 crisp lettuce cups

Place steak in a bowl; add water, ginger, garlic, five-spice powder and chili seasoning; mix well, then cover

and marinate in refrigerator for 1 hour; add beef mixture to non-stick pan and stir-fry for 2-3 minutes;

stirring all the time. Serve at once; spooning beef mixture into lettuce cups; eat with fingers. Servings: 1

protein, 1 vegetable

Italian Beef: 100 grams 93% fat free ground beef, 1 large or 2 small tomatoes chopped, 1 minced clove

garlic, ¼ t. garlic salt, ¼ t. Italian seasoning, 1 packet stevia

Prepare ground beef in skillet or grill; sauté garlic in a little juice from the tomato; toss crumbled beef

w/other ingredients and add to sauté pan. Remove from stove when heated; before tomatoes cook down too

much. Servings: 1 protein, 1 vegetable

Spicy Beef Kabobs: 100 grams lean beef sirloin; ½ clove chopped garlic 1/8 t. paprika, 2 shakes cayenne

pepper, 1/8 t. cumin (roasted), 1/8 t. salt, 1/8 t. ground pepper, 1 T. vinegar, 12-inch metal skewers, 1 sweet

onion or 1 large tomato (optional)

Cut beef into 1 ½ inch cubes; combine spices and vinegar, place meat in a sealable plastic bag with the

marinated; squeeze excess air from bag; place in refrigerator for 4-hours, turning once or twice; after 4

hours, remove meat and place on metal skewers leaving a little space in between; grill on medium heat about

12 minutes (allow 3 minutes for each of the four sides); remove to aluminum foil and wrap; allow to cool 3-

4 minutes for serving; for a complete meal, add chunks of sweet onion to the kabob and on the side.

Servings: 1 protein, 1 vegetable (optional)

Mongolian Beef with Cabbage: 100 grams sliced beef, 2 cups cabbage, cut into fine strip, 1/2 cup beef

broth or water, 1 tablespoon apple cider vinegar, 3 tablespoons orange juice (optional), 2 tablespoons

lemon juice, 2 tablespoons Bragg's liquid aminos, 2 cloves garlic, crushed and minced, 1 tablespoon

green onions, chopped teaspoon chili powder or to taste Salt and pepper to taste, Stevia to taste

Combine spices into liquid ingredients. In frying pan or wok, stir fry on high heat to combine flavors and

cook beef and cabbage. Add additional water if necessary to keep dish from burning. Add additional

Orange slices for added sweetness if desired. Serving: 1 protein, 1 vegetable

Thai Beef Soup: 100 grams beef, 2 cups of celery, 2 cups of vegetable broth, 2 tablespoons Bragg’s liquid

aminos, 1 tablespoon green onion, chopped, 1 clove of garlic, crushed and minced, fresh cilantro chopped, ½ teaspoon fresh ginger, grated, 1/8 teaspoon chili powder or red pepper flakes, 1 bay leaf, pinch of cinnamon,

salt, pepper and stevia to taste. Heat broth. Add dry spices, bay leaf, Bragg’s, garlic, and onion, and bring

to a boil. Reduce heat and simmer for 5 minutes. Add beef and celery and cook for 35 minutes until soft.

Add salt, pepper and stevia to taste. Serving: 1 protein, 1 vegetable

500 CALORIES PER DAY

SOUPS-PHASE 1

Beef Onion Soup:

2 c. chicken bouillon base, 1 whole sliced sweet onion; 100 grams 93% fat free ground beef. Prepare ground beef in

skillet (use 2 T. of bouillon base or spring water to cook); simmer combined ingredients on low for 1 hour. Servings:

1 protein, 1 vegetable

Chicken Soup:

2 c. chicken bouillon base; 3 stalks coarsely chopped celery, 100 grams chopped cooked chicken breast. Cook

combined ingredients on medium until celery is tender. Servings: 1 protein, 1 vegetable

Tomato Beef Soup:

100 gram 93% fat free ground beef, 1 large or 2 small tomatoes 1 clove garlic 1 ½ packets stevia, 1/8 t. onion powder,

and sea salt to taste. Combined chopped tomatoes, minced garlic, spices and crumbled ground beef; Sautee until

heated through. Servings: 1 protein, 1 vegetable

Chicken or Beef Cabbage Soup:

2 c. chicken bouillon base, 100 gram chunked cooked chicken breast or beef, 2 c. chopped cabbage 1/8 t. sea salt.

Cook combined ingredients on medium until cabbage is tender. Servings: 1 protein, 1 vegetable

French Onion Soup:

2 c. chicken bouillon base, 1 whole sliced sweet onion. Simmer on low for 1 hour; Servings: 1 vegetable

Chicken Bouillon Base:

6 100 gram pieces of chicken breast, 8 c. water ¼ t. garlic powder, ¼ t. onion powder, ¼ t. celery powder, ¼ t. poultry

seasoning ¼ t. black pepper, 1 ½ t. sea salt. Combine ingredients n soup pot and cook until chicken is done. Remove

chicken and refrigerate or freeze to use at a later time (6 servings). Also freeze bouillon base for future cooking. Put

2 cups to make soups or 4 T. to sauté vegetables.

Tomato Soup:

1 c. chicken bouillon base, 1 large or 2 small tomatoes, 1 clove minced garlic 1/2 t. onion powder, 1/2 t. of Sea salt,

1/2-1 packet stevia, 1/2 t. basil, ground pepper to taste Sautee garlic in 1 t. of bouillon base and set aside; puree

tomatoes in blender and then cook over medium heat to a boil stirring frequently; turn heat to low; add remaining

bouillon base, salt, garlic, onion powder, stevia and tomatoes. Cover and simmer for 10 minutes; stir in basil and

sprinkle w/ ground pepper to serve. Servings: 1 vegetable.

Chicken Asparagus Soup:

100 grams chicken breast, 2 c. chicken bouillon base, 8 oz. fresh asparagus,

2 t. fresh ginger, 1/2 t. onion powder, 1/2 sea salt, 1/2 apple thinly sliced (optional). In a large saucepan, combine

chicken bouillon base, asparagus, ginger, salt, and onion powder. Bring to a boil, then reduce heat; cover and simmer

until asparagus is tender-crisp, about 10 minutes. Add chicken and heat through; to serve, float apple slices on top.

Servings: 1 protein, 1 vegetable, 1/2 fruit (optional)

Fish Soup with Garlic:

100 grams of cod cut into 1 inch cubes; 1 minced clove garlic; 1/2 t. oregano; 1/2 t. thyme, 1 large or 2 small

tomatoes, 2 c. chicken bouillon base, sea salt, and pepper. Combined chopped tomato, minced garlic, spice, and

crumbled ground beef prepared in skillet. Sautee until heated through. Servings: 1 protein, 1 vegetable. Sautee garlic

in 2 T. of the bouillon base; add the rest of the bouillon and chopped tomatoes; after coming to a boil, reduce heat to

simmer. Add herbs, salt and pepper to taste. Add fish cubes and cook for 5-7 minutes or until fish is cooked (shrimp is

an option).

Servings: 1 protein, 1 vegetable.

500 CALORIES PER DAY

VEGETABLE RECIPES-PHASE 1

Red Chard, Apple and Cinnamon: 6 T. water, 1/4 t. cinnamon, pinch of nutmeg, allspice, salt and pepper,

4 drops cinnamon stevia, 2 c. chopped red chard leaves, 1/2 apple sliced thin. Add spices to heated water.

Fold the chard and apples gently into the mixture and cook over medium heat for about 5 minutes. Servings:

1 vegetable, 1/2 fruit.

Lemon Garlic Chard: 2 c. chopped Swiss chard, 1 large or 2 small sliced garlic cloves, 4 T. water, fresh

lemon juice, sea salt and pepper. 1 T. water in non-stick pan; Sautee garlic until tender and set aside. Pour

remaining water into pan and add chard. Cook over medium heat for about 5 minutes, tossing occasionally.

Drain off excess juice and return to pan adding in sautéed garlic. Before serving, give a squirt of lemon juice

and a shake of salt and pepper. Servings: 1 vegetable

Citrus Tomato Salsa: 1 large or 2 small tomatoes, 1 T. fresh lemon juice,1/8 t. celery salt, 1/8 t. chili

powder, 3 drops clear stevia, 1 t. chopped fresh cilantro, 1/8 t. garlic powder, 1/8 c. Vinaigrette dressing

Chop tomatoes. Combined dressing, lemon juice, spices and stevia. Toss in tomato and refrigerate for an

hour.

Cream Spinach: 4 T. vegetable bouillon base, 2 drops Vanilla Crème flavored stevia, 3 c. raw spinach. Heat

bouillon base and stevia on medium to just prior to boiling. Add spinach and sauté a few minutes until

tender. Servings: 1 vegetable

Creole Cucumbers: 2 c. sliced cucumbers, 1/8 t. Creole seasoning. Mix and serve. Servings: 1 vegetable

Minted Cucumbers: 1 large cucumber, 1 minced garlic clove, 2 T. fresh lemon juice, 2 T. chopped fresh

mint or 1/2 t. crushed dried mint leaves. Cut cucumbers in 1/2 lengthwise, remove seeds and slice. Mix

cucumber with garlic, lemon juice and mint. Season w/onion salt and pepper. Refrigerate for 45 minutes.

Toss before serving

Slaw: 2 c. shredded cabbage or lettuce, vinaigrette dressing, toss cabbage w/dressing. Chili for 10 minutes

Servings: 1 vegetable

Baked Vidalia onion: 1 Vidalia onion (or any sweet onion) sea salt, and pepper Remove the outer layers

and roots from the onion. Wrap the onion in foil. Bake a preheated oven at 350˚ for at least 1 hour (medium

size onion). Remove from foil and season w/salt and pepper. Servings: 1 vegetable

Collard Greens: 4 T. chicken bouillon base, 2 c. chopped greens, dash of onion powder, and sea salt to

taste. Cook greens in base until tender and sprinkle with onion powder and salt to taste. Servings; 1

vegetable

Lemon Zest Asparagus: 1/3 lb. of asparagus, 1 T. fresh lemon juice, sea salt and ground pepper Prepare the

asparagus by rinsing thoroughly and breaking off any tough, white bottoms. Cut into 1-2 inch sections,

slicing the asparagus at a slight diagonal. Fill saucepan halfway with water and bring to a boil. Add the

asparagus for exactly 2 minutes. Drain the hot water. While the asparagus are still hot, toss them in a bowl

with lemon juice. Salt and pepper to taste. Serve warm or room temperature. Servings: 1 vegetable

Grilled Onions: 1 whole sweet onion, sea salt Slice sweet onion and place on grill or skillet; sprinkle w/sea

salt. Grill or pan fry for 4-5 minutes until onions are tender and juice. Note: grilling or pan frying w/ any

meat will deliciously flavor both the onions and the meat. Servings: 1 vegetable

500 CALORIES PER DAY

SEASONINGS-PHASE 1

Cajun Dry Rub: 8 T. paprika, 3 T. cayenne, 6 T. ground black pepper, 4 T. garlic granules or 2 T. garlic

powder, 3 T. onion granules or 1 1/2 T. onion powder, 6 T. sea salt, 2 T. ground cumin, 4 T. dried oregano,

4 T. dried thyme Combine all the ingredients, blending well; store in an airtight container away from heat

and light. Dry rub seasonings can be rubbed into meat, fish, or poultry or added to gumbos, pastas, or almost

any dish that you want to spice up. Makes about 2 1/2 cups

Cajun Poultry: 2 T. paprika, 3/4 T. cayenne, 1 1/2 T. ground black pepper,3 T. garlic granules, 1 1/2 T.

onion powder, 1 1/2 T. sea salt, 1/2 T. ground cumin, 1 T. dried oregano, 3 T. dried thyme leaves, 2 T. dried

sage leaves, crumbled or whole, 2 T. dried parsley leaves Store seasoning blends in an airtight container,

away from heat and light; for blest flavor, use within 3 – 4 months. Makes 1 1/4 cups

Southwest: 1 T. chili powder, 1/4 t. garlic powder, 1/4 t. onion powder, 1/4 t. dried oregano, 1/2 t. paprika, 1

1/2 t. ground cumin, 1 t. sea salt, 1 t. black pepper In a small bowl, mix together all ingredients; store in an

air tight container away from heat and light

Classic Poultry: 1 T. onion powder, 1 Y. garlic powder, 2 T. dried sage leaves, crumbled or whole, 2 T.

dried thyme leaves, 2 T. dried parsley leaves Combine all of the ingredients in a bowl and blend; put in

container with a tight lid and store away from heat and light; shake or sir to re-blend before each use; This

tangy blend of herbs is just right for roast chicken where you want flavor – not heat. Makes 2/3 cups

All Purpose: 1 T. Sea salt, 1 T. garlic powder, 1 T. onion powder, 1/2 T. black pepper Combine in a small

bowl and store in an airtight container, away from heat and light.

500 CALORIES PER DAY

SALAD DRESSINGS & DIP RECIPES-PHASE 1

Vinaigrette: 1/4 c. apple cider vinegar, 1/2 c. water, 1 t. of celery powder, 1/4 t. sea salt, 1 t. onion powder,

1/2 t. ground pepper, 20 drops or 3 packets of stevia Combine and refrigerate for an hour.

Asian Ginger: 2 packets of stevia, 1/8 c. Braggs Amino Acids, 1 1. Minced fresh garlic, 1/4 c. water, 2 1.

Minced ginger powder Combine and refrigerate for an hour; you can also marinate meat with this dressing

and then grill or broil.

Sweet Mustard: 1/4 c. red wine vinegar, 2 t. Dijon mustard (no starch, check label), 1/4 c. water, 1 packet

Stevia, 1/2 t. sea salt Mix or shake it up.

Creamy Italian: 1 1. Milk, 1 1. Apple cider vinegar, 1/2 1. Basil, 1/2 1. Oregano, 1 pinch hot pepper flakes,

1 pinch stevia, 1 dash sea salt and pepper Mix together; the vinegar will slightly thicken the milk; you may

adjust the sweetness to your taste.

Spicy Mustard Sauce: 1 1. dry hot Chinese mustard powder, 1/4 t. ginger powder, 1 t. apple cider vinegar,

1 1. Soy sauce or liquid Braggs, dash stevia, 1 1. Water Combine all ingredients; let sit for 5 minutes to

allow flavors to blend, this makes a spicy dip for meats including chicken and beef.

Creamy Dill: 1 1. Low-fat milk, 1 1. Apple cider vinegar, 1 1. Dry dill or 1 pinch of fresh dill, 1 pinch

stevia, 1 dash sea salt Mix together; the vinegar will slightly thicken the milk; you may adjust the sweetness

to your taste. Approximately 15 calories per serving.

Lemon 1/4c apple cider vinegar, 1c water 1 fresh lemon juice, 25 drops of stevia combine and refrigerate for

an hour.

Citrus: 1/4c apple cider vinegar 1 c water 1 fresh lemon juice, 15 drops stevia, 10 drops apricot nectar

flavored stevia, 1/3t garlic powder. Combine and refrigerate for an hour.

Lemon/Lime: 1 lime juice, 1 lemon juice, 1 packet of stevia Mix all 3 ingredients well and add to salad;

particularly good on salad with shrimp on it.

500 CALORIES PER DAY

BEVERAGES RECIPES-PHASE 1

Orange Slushy: 3/4 c. crushed ice, 1 orange, 5drops Valencia Orange flavored stevia. Mix in blender until

smooth; pour into glass and serve. Servings: 1 fruit

Orange Julius: 3/4 c. crushed ice, 1 orange, 5 drops Valencia Orange flavored stevia, 5 drops Vanilla

Crème flavored stevia. Mix in blender until smooth; pour into glass and serve. Servings: 1 fruit

Strawberry Orange Smoothie:3/4 c. crushed ice, 1 orange, 1 c. fresh strawberries,5 drops clear stevia, 5

drops Valencia orange stevia, 5 drops vanilla crème stevia. Mix in blender until smooth; pour into glass and

serve or free to make shaved ice. Servings: 2 fruits

Lemonade: 1 c. water, 1 T. fresh lemon juice, 5 drops clear stevia, 15 drops lemon stevia. Stir in glass and

add ice to serve or free to make shaved ice. Servings: 0 fruit (Allowed the juice from 1 fresh lemon per day.)

Strawberry Lemonade: 1/2 c. crushed ice, 1 c. water 1 T. fresh lemon juice, 7-10 s/m strawberries, 25

drops lemon flavored stevia, 10 drops clear stevia Mix in blender until smooth; pour into glass and serve or

freeze to make shaved ice. Servings: 1 fruit

Iced Raspberry Coffee: 1 1/2 c. crushed ice, 1/2 c. strong coffee, 1 T. milk, 5 drops chocolate raspberry

stevia, 10 drops vanilla crème stevia. Mix in blender until smooth; pour into glass and serve.

Servings: 1 milk

Frozen Cappuccino: 1 c. crushed ice, 1 T. milk 5 drops vanilla crème stevia, and 5 drops English toffee

stevia, 5 drops clear stevia Mix in blender until smooth; pour into glass and serve. Servings: 1 milk

Hot Chocolate: 8 oz. hot water, 5 drops Chocolate stevia, 2 drops Vanilla Crème stevia. Servings: 0 fruit

Hot Raspberry Chocolate: 8 0z hot water, 4 drops Chocolate Raspberry stevia, 3 drops vanilla crème stevia

Servings: 0 fruit

Cinnamon Dolce: 1 c. crushed ice, 1 T. milk, 5 drops vanilla crème stevia, 5 drops English toffee stevia, 5

drops clear stevia, 5 drops cinnamon stevia Mix in blender until smooth; pour into glass and serve.

Servings: 1 milk

500 CALORIES PER DAY

SEAFOOD RECIPES-PHASE 1

Italian Dill Fillets: 4 -100 gram pieces of fish, 1/2 c. vinaigrette dressing, and 1 t. dried dill weed Preheat oven to

400°; pour the vinaigrette into a measuring cup, stir in the dill; arrange the fillets in a baking dish; pour the sauce over

the fish and bake, uncovered, until the fish is opaque throughout and flakes easily with a fork, 8-12 minutes. Place

fillet on serving plate and spoon some of the dressing over the fish. Servings: 4 proteins

Greek Red Snapper: 1 large snapper, 2 T. water, 1 t. oregano, 1 t. salt, 5 T. fresh lemon juice, 1/3 t. pepper, 1 crushed

garlic clove, dash of paprika Place the fish in foil and broil for 5 minutes, then turn. Cook another 3 minutes; in a bowl

mix all ingredients. Brush fish every 3 minutes or until done, approximately 30-35 minutes; take out and sprinkle with

lemon juice. Servings: 3 oz. cooked fish = 1 protein

Baked Tilapia: 1 fresh clove chopped garlic, 3 slices of lemon, 1 T. fresh squeezed lemon juice, 2 T. apple cider

vinegar, 1/2 t. of basil, 1 pinch pepper, and 3-5 pieces cherry tomatoes cut in half. Put fish in foil and add all

ingredients on top; close foil and place in 350° oven for 20 minutes Servings: 1 protein (3.5 oz. serving of tilapia)

Seafood Gumbo: 100 grams seafood (any combination of shrimp, scallops, lobster or white fish), 1 clove chopped

garlic, 2 large chopped roam tomatoes, 1/4 t. onion powder, 1/4 t. Creole seasoning, 1/8 t. garlic powder, 1/8 t. celery

powder, 1/8 t. ground cayenne pepper, 1-2 packets stevia Sauté seafood with chopped garlic over high heat until

lightly browned; add remaining ingredients and simmer on low heat for 15 minutes. Servings: 1 protein, 1 vegetable

Marinated Grilled Shrimp: 110 grams large shrimp, 1 1/2 t. parsley, 1 T. fresh lemon juice, 1/2 clove minced garlic,

1/4 t. oregano, 1/8 t. sea salt, 1/8 t. ground black pepper, skewers Mix together parsley, lemon juice, garlic, oregano,

salt and black pepper. Pour marinade into a small reseal able bag with shrimp; seal and marinate in the refrigerator for

2 hours; preheat grill or oven; thread shrimp onto skewers, piercing once near the tail and once near the head; cook

shrimp for 5 minutes per side or until opaque. Servings: 1 protein

Vegetable Steamed Lobster: 1 T. salt per 1 quart water added; one 2 lb. lobster, 1/2 roughly chopped medium onion,

1 roughly chopped stalk celery, 1/2 t. cracked peppercorns, 1 bay leaf, whole branches of fresh dill (Substitute:

tarragon or parsley). Cover vegetables and seasonings with 1 1/2 inches of water and bring to a boil; the vegetables

will not be eaten, just used to make the lobster flavorful; add the steamer basket with the lobster in it and over tightly;

cook for 15 minutes, making sure there’s still enough water in the bottom of the pot, If you do add more water, it is

not necessary to add more salt, because only the water evaporates; check for doneness with one of the small legs.

After removing from the pot, weigh out 3 oz. of lobster for the HCG dieter. Servings: 3 proteins

Garlic Shrimp: 3/4 lb. shrimp in their shells, salt, Spanish paprika, 4 T. chicken bouillon base, 4 sliced garlic cloves,

1/4 t. crushed red pepper flakes, 1 T. fresh lemon juice, 2 T. minced parsley. Shell the shrimp and sprinkle w/salt and

paprika; heat the base, garlic and pepper flakes in a skillet; when garlic begins to brown, add shrimp and cook for

about 1 minute or until just done and firm to the touch; stir in the lemon juice and parsley. Serve immediately.

Servings: 3 oz. cooked shrimp = 1 protein

Allowable fish: sea/striped bass, flounder, grouper, haddock, mahi-mahi, ocean perch snapper, tilapia, walleye,

whiting – raw, not pickled or dried

500 CALORIES PER DAY

SEAFOOD RECIPES-PHASE 1

Allowable Seafood: Lobster, shrimp, and crab (Imitation crabmeat is not allowed due to sugar content)

Lobster & Asparagus: 100 grams lobster (about a 5 oz. tail including the shell), 2 c. asparagus, garlic powder, sea

salt Put lobster tail in steamer with asparagus; sprinkle w/garlic powder and sea salt. Servings: 1 protein, 1 vegetable

Steamed Crab Legs: 100 grams crab (about 7 oz. of crab legs including the shells), steam about 4 minutes; remove

from shells Servings: 1 protein

Simply Broiled Scallops: 100 grams scallops; garlic powder, fresh lemon juice Rinse scallops and place in a shallow

baking pan; sprinkle with garlic salt and lemon juice; broil on medium 6-8 minutes; do not overcook. Servings: 1

protein

Rosemary Fish & Asparagus: 100 grams white fish (ex. Orange Roughy, Tilapia, etc.), Italian Herb seasoning,

rosemary, ground pepper, sea salt, fresh lemon juice, 2 c. asparagus, garlic powder Sprinkle both sides of fish with

spices; place fish on one side of preheated grill; top with a squeeze of fresh lemon juice; place asparagus on the other

side, sprinkled with garlic powder, turn fish over after 2 minutes and give it another squeeze of lemon. Fish is done

when flakes easily with fork. Servings: 1 protein, 1 vegetable

Spicy White Fish: 100 grams white fish; chili powder, paprika, garlic powder, sea salt Sprinkle both sides of fish with

spices; place on preheated grill or oven at 450°; turn over after 2 minutes; fish is done when flakes easily with a fork.

Servings: 1 protein

Sea Scallops with Fennel: 1-2 heads fennel, 1 T. apple cider vinegar, V t. fresh rosemary leaves or V t. dried, 4 drops

Valencia orange stevia, 100 grams scallops, 1 clove chopped garlic, onion powder, sea salt and pepper Cut fennel into

quarters, remove core, and steam until tender (about 15 minutes); heat vinegar, rosemary and stevia; set aside; sauté

scallops with chopped garlic over high heat until lightly browned on both sides; arrange scallops in center of place

surrounded with fennel; sprinkle fennel with onion powder, sea salt and pepper; pour vinegar sauce over scallops.

Servings: 1 protein, 1 vegetable

Fish in a Bag: 4 sheets of parchment paper, 2 100 gram pieces of allowable fish (ex. Tilapia); 4 c. fresh spinach; 4 T.

vinaigrette, lemon or citrus dressing, all-purpose seasoning Cooking fish in a parchment bag results in a moist, flaky

fish; place 2 c. spinach in the center of each of 2 of the parchment paper pieces; top each spinach stack with 1 T.

dressing; place one piece of fish on top of the spinach mixture; sprinkle w/seasoning and top with 1 T. dressing; place

one sheet of the parchment on top of each piece of the fish; crimp the two sheets of parchment paper like a piecrust

until the bottom and the top are completely sealed. Place the bags of tilapia onto a cookie sheet and cook in a

preheated 400 ° oven for 15-20 minutes. Place the bag onto a plate and slice the parchment open at the table to enjoy

Servings: 2 proteins, 2 vegetables

The Plateau (Phase 1 only referred to as: “Apple Day”)

A plateau lasts 4-6 days and frequently occurs during the second half of full course, particularly in

customers that have been doing well and who’s overall average of nearly a pound per effective drops has been maintained. Those who are losing more than the average all have a plateau sooner or later. A plateau always corrects itself.

If you get worried, we consider it permissible, for purely psychological reasons, to break up the plateau. This can be done by a so-called “apple day” or cantaloupe day as follows:

Apple-day begins at lunch and continues until just before lunch of the following day.

Eat 6 large apples and eat 1 whenever you feel the desire though 6 apples are themaximum

allowed. Most clients can only eat up to 4 apples the entire day. ONLY DRINK WATER TO

QUENCH THIRST!

During an apple-day no other food or liquids except plain water are allowed; only

drinkjust enough to quench an uncomfortable thirst if eating an apple still leaves you

thirsty. Most customers feel no need for water and are quite happy with their 6 apples.

Your HCG drops must be continued during an apple-day

The apple-day produces a gratifying loss of weight on the following day, chiefly due to the elimination of

water. This water is not regained when the customer resumes the normal 500-calorie diet at lunch, and on the following days you will continue to lose weight satisfactorily.

It is useless to give an apple-day unless the weight has been stationary for at least 4 days without any

dietary error having been committed.

Plateau Breaker with Cantaloupe Phase 1 and 2

An hCG Revivify user shared with me the following plateau breaker that is effective for Phase 1 and 2:

Eat same diet during Phase 1 (500 calories) after you have stalled for 2 days; then take ½

cantaloupe (freshly cut) and eat it right before you go to bed with 16 ounces of water. The next

morning you will see a significant weight release….”this deviation from the restricted plan should

only be applied if you have stalled for 2 days”…and then you immediately go back to the restricted

food list.

During Phase 2 you can apply it as much as you need while restricting your caloric intake to 800

calories for the day.

PHASE 2

“I AM MORE CONFIDENT IN EVERY ASPECT OF MY LIFE NOW, MORE THAN I’VE EVER BEEN BEFORE. I REALLY

APPRECIATE COACH SHANI FOR ENCOURAGING ME EVERY STEP OF THE WAY. SHE IS TRULY A BLESSING AND I’M

GLAD THAT I KNOW HER. THANK YOU SO MUCH SHANI FOR BEING AN EXCELLENT EXAMPLE OF A TRUE BRICK

HOUSE.”

NIKI M., ATLANTA, GA

Quick Start Guide for Phase 2

Stop the drops and remain on the 500 calories for an additional 3 days (72 hours) before

starting Phase 2, 21 days at 1200-1500 (maximum) caloric intake per day. NO SUGAR AND

STARCH!

Daily, upon rising and after emptying the bladder and/or bowels, weigh immediately without clothes.

Record your weight and text me your weight by the end of the day.

This is an important phase of the treatment. Successfully following the instructions in this phase should

result in a resetting of the body weight set point and hypothalamus gland. This is the phase that resets

metabolism to a high normal state, eliminates future intense and constant hunger, and prevents the

abnormal future storing of fat in the secure problem area fat reserves in the body. This phase is

relatively simple. For 21 days immediately following the last day of the Phase 1 restricted diet you are

allowed to eat 1500 calories per day of any foods with the exceptions of NO SUGAR AND STARCHES.

(See Tips for Success for Phase 2)

During this phase, you may resume having breakfast and you may add eggs to your allowable proteins.

You may eat more than one vegetable per meal. However, nothing you eat or drink should

contain sugar or starch.

STEAK DAY IF YOU EXCEED 2 POUNDS OF YOUR WEIGHT RANGE:

1. Breakfast – Lunch: Drink the appropriate amount of water as required. In addition to water,

drink as much tea as you want without limitation throughout the day from 6:00 a.m. until 6:00 p.m.

2. Dinner: Eat the biggest steak you can; preferably organic, grass-fed beef. The steak can be grilled

or fried with oil and seasoned with pepper and herbs, but no salt. You may have either a large raw

tomato or apple. This is the only food allowed.

Phase 2 Recipes

“I STARTED THE HCG PROTOCOL TO HELP MY HUSBAND WHO WAS DIAGNOSED WITH

HIGH CHOLESTEROL AND BORDER LINE DIABETES. AFTER TWO WEEKS IN THE PROTOCOL, I WENT FROM A SIZE 10 TO A SIZE 6. I NO LONGER TAKE THE HYPERTENSION

MEDICATION THAT I’VE TAKEN FOR MORE THAN TEN YEARS. MY SKIN AND BODY ARE

ENERGIZED. IF YOU ARE LOOKING TO ENHANCE YOUR LIFE, HCG REVIVIFY IS THE

ANSWER!”

BERNICE H.

PHASE 2 RECIPES

MEATLESS -PHASE 2

Chilled Cucumber Avocado Soup: This chilled creamy soup is great for hot days. It is filling and very low in calories. Perfect for a light lunch or as a

dinner starter. 1 chilled cucumber, 1 avocado, 2 scallions, chopped,Y4 cup mint leaves, chopped (can be left out), 1/2

cup well-shaken buttermilk, 1 1/2 cups cold water, salt and pepper to taste. Cut cucumber into 3 equal pieces, then

coarsely chop 2 of the cucumber pieces. Coarsely chop half of the avocado. Blend together the chopped cucumber and

avocado and the mint leaves, scallions, buttermilk, and water until smooth. Taste and season with salt and pepper as

needed. Chill soup, uncovered, 15 minutes. Cut remaining cucumber and avocado in Y4 inch pieces and stir into soup.

Number of Servings: 4

Easy Salsa: 1 tomato, chopped,1 tablespoon lemon juice,Y4 teaspoon cumin,Y4 teaspoon oregano,1 teaspoon onion powder, ~⁄8

teaspoon cayenne, 2 cloves garlic, crushed fresh chopped cilantro, salt and pepper. Put all ingredients in a food

processor and pulse until desired consistency is reached. Chill and serve as a condiment to accompany chicken, steak,

or seafood. Number of Servings: 1 1/2 cups

Hearty Roasted Tomato Soup:

5 plum tomatoes, cut into quarters, 1 small onion, finely chopped, 1 teaspoon curry powder, 5 garlic cloves,

minced, 2 handfuls baby spinach, salt and pepper Preheat oven to 350°. Place tomato wedges on a baking

sheet lined with foil. Bake for 15 minutes or until tender and lightly browned. In a large nonstick skillet

over medium high heat, add the onion and sauté 3 minutes. Add the curry and garlic; sauté for 3 minutes.

Add tomato wedges and water, and bring to a boil. Reduce heat, and simmer 10 minutes. Stir in spinach, and

cook for 2 minutes or just until spinach wilts. Place ingredients in a blender and puree until smooth. Return

to pan, season with salt and pepper, and serve.

Strawberry Banana Soft Serve (dessert):

1/2 cup Fat Free Cottage Cheese,1 cup Strawberry Banana Fruit Blend Frozen,~⁄8 cup ,Fat Free Skim

Milk,1/4 tsp Premium Quality Pure Vanilla Extract,1 tbsp. Granular (Stevia). Note: instead of the pre-mixed

frozen fruit blend, you can make your own. If you are using the mix, skip to step 2.

1. Peel and chop a small banana along with 1/2 c of strawberries so the fruit will be easier for

your food processor to handle. Freeze the chunks in a plastic bag for several hours or, preferably,

overnight.

2. Once the fruit is frozen, add the chunks to a food processor along with the cottage cheese.

3. Blend all the ingredients together until the desired consistency is reached. If the mixture is

too thick, add a little nonfat milk or even water to help it along. You can blend the ingredients more

or less, depending on whether you like little bits of frozen fruit in your "soft serve”.

Number of Servings: 1

PHASE 2 RECIPES

SEAFOOD-PHASE 2

Salmon with Summer Tomato Salsa:

4 (4 ounce) fillets salmon, skin removed, 1 cup chopped fresh tomato, 1/2 Hass avocado, chopped1 garlic

clove, crushed, 1 Tbsp. balsamic vinegar. 1 tsp olive oil, 1/2 cup cooked corn kernels, 1/4 cup minced red

onion, 1/4 cup chopped fresh cilantro, salt and pepper, to taste1 lime -cut in wedges. Preheat oven to 325 °.

Combine all ingredients (except salmon fillets and lime) in small bowl and refrigerate for 30 minutes. Bake

salmon for 15-20 minutes, or until cooked thoroughly. Serve salmon surrounded by the salsa and lime

wedges. You can serve salmon either hot or cool. Serving cool salmon with salsa is a great summer recipe;

just refrigerate until cool, makes 4- 4 oz. fillets Number of Servings: 4

Shrimp and Strawberry Salad:

2 tablespoons lemon juice, 200 grams shrimp, cooked, 1 handful strawberries, sliced, 1/4 cup sliced celery,

1/4 cup sliced green onions, lemon wedges, sea salt. In a large bowl, mix the lemon juice and shrimp. Let sit

5 minutes. Add the strawberries, celery, and green onions to bowl; mix gently. Spoon shrimp mixture onto

plates. Place lemon wedges alongside. Add juice from lemon wedges and sea salt to taste.

Number of Servings: 2

Basil Shrimp Pouches:

1 regular-size foil oven bag, 1/2 cup diced tomato, 1/4 cup sliced green onions 1/2 teaspoon grated lemon

zest, 1 tablespoon fresh lemon juice,1/4 teaspoon salt 1/4 teaspoon black pepper, 200 grams large shrimp,

peeled and deveined 1/4 cup chopped fresh basil. Preheat oven to 400 °. Place the oven bag on a large

shallow baking pan. Place the next 8 ingredients in a bowl and toss. Pour into the oven bag and fold edge of

bag over to seal. Bake for 10 to 15 minutes, or until the shrimp are cooked through. Cut open bag with a

sharp knife, and peel back the foil. Number of Servings: 2

Shrimp and Scallop Ceviche:

1 medium tomato, diced, 1/2 red onion, diced, 1/2 bunch chopped fresh cilantro 1/4 cup fresh grapefruit

juice, 1/2 tablespoon red pepper flakes,1/2 teaspoon sea salt 1/4 teaspoon pepper, 100 grams medium

shrimp, peeled and deveined,100 grams bay scallops. Combine first 7 ingredients in a large bowl; let stand

30 minutes. Cook shrimp and scallops in boiling water 45 seconds. Drain and plunge shrimp and scallops

into ice water; drain. Add shrimp and scallops to onion mixture. Cover and chill 2 hours. Number of

Servings: 2

Shrimp Lettuce Wraps:

200 grams shrimp, 4 medium green Boston lettuce leaves,1 tablespoon apple cider vinegar, 2 tablespoons

grapefruit juice,1 garlic clove, 1/4 teaspoon ginger powder 1/4 teaspoon garlic powder, salt and pepper to

taste. Sauté the shrimp in a medium nonstick skillet until cooked through, about 5 minutes. Combine the

next 6 ingredients in a bowl and toss in the shrimp. Serve wrapped in the lettuce leaves.

Number of Servings: 2

PHASE 2 RECIPES

SEAFOOD-PHASE 2

Crab Cakes:

200 grams crab meat, 2 Melba toasts, pureed into crumbs, 1 teaspoon fresh chopped parsley, 1/2 teaspoon

lemon juice, 1/2 teaspoon tarragon, 1/2 teaspoon paprika, 1/2 teaspoon dill, 2 tablespoons Dijon mustard. In

a bowl, combine crab meat and remaining ingredients. Mix well and form into patties. Brown in nonstick

skillet over medium heat for 3 minutes on each side. Number of Servings: 2

Mediterranean Baked Fish:

This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower

in fat and salt. 2 teaspoon olive oil ,1 large onion, sliced, 1 can (16 oz.) whole tomatoes, drained (reserve

juice) and coarsely chopped, 1 bay leaf , 1 clove garlic, minced , 3/4 cup apple juice , 1/2 cup reserved

tomato juice, from canned tomatoes ,1/4 cup lemon juice 1/4 cup orange juice ,1 tablespoon fresh grated

orange peel ,1 teaspoon fennel seeds, crushed ,1/2 teaspoon dried oregano, crushed, 1/2 teaspoon dried

thyme, crushed , 1/2 teaspoon dried basil, crushed black pepper to taste,1 lb. fish fillets (sole, flounder, or

sea perch). Heat oil in large nonstick skillet. Add onion, and sauté over moderate heat 5 minutes or until

soft. Add all remaining ingredients except fish. Stir well and simmer 30 minutes, uncovered. Arrange fish in

10x6" baking dish; cover with sauce. Bake, uncovered, at 375 ° about 15 minutes or until fish flakes easily.

Number of Servings: 4 Serving Size: 4 oz. fillet with sauce

Crab Margarita Salads:

Coarse sea salt,1 lime, 2 margarita glasses,1 stalk celery, thinly sliced,1/2 teaspoon cumin, 1/2 teaspoon chili

powder,1 large tomato, diced, 200 grams lump crabmeat, 2 tablespoons grapefruit juice. Pour the salt onto a

dinner plate. Slice the lime into two wedges, and rub one wedge around the rim of each of the margarita

glasses. Twist each glass rim in the salt, causing the salt to stick to the lime juice. Mix the cumin and chili

powder together in a small bowl. Fill the bottom of one glass with a few slices of celery, then sprinkle 1/4

teaspoon the seasoning blend onto the celery. On top of the celery, spread 1/4 of the diced tomatoes. Spread

approximately 1/4 of the crabmeat on top of the tomatoes and sprinkle with 1 teaspoon of grapefruit juice.

Create a second layer in the same glass, repeating steps 3 and 4. Repeat in the remaining glass. Number of

Servings: 2

Crab and Tomato Salad:

2 tablespoons chopped fresh parsley, 6 tablespoons cider vinegar, 1/4 teaspoon sea salt, 2 garlic cloves,

minced, 200 grams jumbo lump crab meat, 1/2 cup diced tomato, 1/4 cup chopped red onion

Combine the first 4 in a medium bowl; stir with a whisk until well-blended. Add crab and remaining

ingredients, and toss gently. Cover and chill. Number of Servings: 2

Red Snapper Veracruz:

2 -100 gram fillets of red snapper, 3 tablespoons fresh lemon juice,1 clove garlic, minced, 1 teaspoon

paprika,1 tablespoon red pepper flakes,10 cherry tomatoes, halved, 2 green onions, chopped, Sea salt and

pepper. Preheat oven to 400 °. Mix lemon, garlic and paprika in a small bowl. Place snapper fillets in a

shallow baking dish and coat with lemon mixture. Sprinkle the pepper flakes, tomatoes, and onions over top

of the snapper. Season with salt and pepper and cover with foil. Bake for approximately 15 minutes, until

the fish is white and flaky. Number of Servings: 2

PHASE 2 RECIPES

SEAFOOD-PHASE 2

Pan Grilled Sea Bass or White Fish:

2 -100 gram fresh sea bass steaks, sea salt and pepper, Italian seasoning blend juice of 1/2 lemon. Season

the steaks on both sides with salt, pepper, and seasoning blend. Place a large nonstick grill pan over high

heat. When the pan is hot, add the bass and cook, turning once, until browned on the surface and flaky in the

center, 4 to 5 minutes total. Remove and sprinkle with lemon juice. Serve with steamed vegetable of choice.

Number of Servings: 2

Lemon Pepper Flounder or White Fish:

2 tablespoons grated lemon zest, 1/4 teaspoon coarse black pepper, 1/2 teaspoon sea salt, 2 garlic cloves,

minced 2 -100 gram flounder fillets, lemon wedges. Preheat oven to 450 °.Combine first 4 ingredients.

Place fillets on a nonstick baking sheet. Rub garlic mixture evenly over fillets. Bake for 8 minutes or until

fish flakes easily when tested with a fork. Serve with lemon wedges, if desired. Number of Servings: 2

Broiled Salmon Burgers:

3 tablespoons grapefruit juice, 2 tablespoons minced shallots, 2 tablespoons Dijon mustard, 1 garlic clove,

minced, 200 grams skinless salmon fillets, ground 2 Melba toasts, pureed into fine crumbs, sea salt and

ground pepper. Preheat broiler to high. Combine all ingredients and mix well. Season to taste with salt and

pepper. Form into 2 patties, and place on a baking sheet. Broil for 5 to7 minutes on each side or until the

burgers are just cooked through. Be careful when flipping the burgers so they do not break apart. Serve with

steamed vegetables of your choice. Number of Servings: 2

Baked Sole Hobo Packs:

1 tablespoon cider vinegar, 1/2 teaspoon onion powder,1/2 teaspoon dried chopped rosemary, 2 -100 gram

skinless sole fillets, 4 green onions, sliced,1/2 radish, thinly sliced, 1/2 cucumber, finely chopped. Preheat

oven to 400 °. Combine vinegar, onion powder, and rosemary stirring well. Cut 2 (6-inch) squares of

aluminum foil; place a fish fillet in center of each square. Spread the green onions, radishes, and cucumber

evenly over each fillet, then drizzle the vinegar mixture evenly over the vegetables. Fold foil over fillets to

make packets, and seal edges tightly. Place fish packets on a baking sheet and cook for 10 minutes. Number

of Servings: 2

Blackened Snapper

1/4 cup fresh lemon juice, 2 tablespoons dried thyme, 2 tablespoons dried basil 1/4 teaspoon coarsely ground

black pepper, 1/2 teaspoon dried crushed red pepper 1 teaspoon sea salt, 2 -100 gram red snapper fillets,

skinned, chopped parsley lemon wedges. In a medium saucepan over low heat, add the first 6 ingredients.

Cook over low heat for 10 minutes; pour into shallow dish. Place fillets in baking dish, pour mixture over

the fish to coat, cover and chill at least 1 hour. Heat a nonstick grill pan over high heat until a drop of water

sizzles in the pan. Add the fillets, and cook 2 minutes on each side or until fish flakes with a fork. Keep

cooked fillets warm. Repeat procedure with remaining fillets. Garnish with parsley and serve with lemon

wedges. Number of Servings: 2

PHASE 2 RECIPES

CHICKEN-PHASE 2

Stewed Chicken:

100 grams of ground chicken (or turkey) 2-3 cans of stewed/crush tomatoes

(w/o sugar or starch), 3-4 garlic cloves, crushed. Season with parsley, cumin,

basil, rosemary, salt, red pepper flakes. Brown chicken with seasonings and then add tomatoes. Simmer

for 10 minutes. Number of Servings: 1

Lime Curry Chicken and Spinach:

100 grams of chicken, 2 cups spinach, 2 t. onion powder, 1 garlic clove (minced), 1/2 cup chicken broth, 1/4

t salt, 1/4 t pepper, 1 lime,1 T. curry powder. Mix chicken and all seasonings and 1⁄2 the lime and cook

chicken through. Number of Servings: 1

Creole Tomato Chicken Salad:

5 cups water, 200 grams skinless, boneless chicken breasts, cubed, 1/2 cup chopped fresh basil, 1 tablespoon

apple cider vinegar, 1 garlic clove, minced, 1/2 cup halved cherry tomatoes, 1/2 teaspoon Cajun seasoning

blend, salt and pepper to taste. Bring the water to a boil in a medium saucepan. Add chicken; cover, reduce

heat, and simmer 20 minutes or until chicken is cooked through. Remove chicken using a slotted spoon; set

aside. Cool slightly, and coarsely chop. Place the chicken in a large bowl, stir in the basil and next 5

ingredients. Cover and refrigerate at least 2 hours or overnight. Number of Servings: 2

Mustard Chicken and Greens:

1/4 cup whole grain mustard, 2 -100 gram skinless, boneless chicken breast halves 1 bunch beet greens,

washed and dried, salt and pepper. Coat the chicken in the mustard and let marinate for 1 hour in

refrigerator. Preheat broiler. Remove chicken from dish, place chicken on broiler pan and cook for 6 minutes

on each side, until cooked through. Steam the greens until soft. Divide evenly among between 2 plates and

top each serving with chicken. Season to taste with salt and pepper. Number of Servings: 2

Boneless Hot Wings:

100g chicken breast tenders, 1/4 c vinegar, 1/4 c water, 1-2 T cayenne pepper 1-2 T chili powder (adjust as

needed). In small bowl, mix vinegar, water, and cayenne pepper; Add chicken to marinade and refrigerate

for 1-2 hrs. Preheat oven to 350°; Add chili powder to a small dish and dip chicken in chili powder. Place on

rack in baking pan or skillet (for cooking on top of stove – approximately 10 mins.); Bake 15-20 mins. Serve

immediately with some homemade buffalo sauce and cut up celery. Number of Servings: 1

Barbecue Chicken and Fennel Salad:

1 teaspoon onion powder,1 teaspoon paprika,1 teaspoon chili powder 3/4 teaspoon salt, divided, 2 -100

gram boneless, skinless chicken breast halves 1/2 cup thinly sliced fennel, steamed 1/4 cup coarsely chopped

celery, 1/4 cup thinly sliced red onion, 1 tablespoon cider vinegar. Preheat oven to 350°. Combine onion

powder, paprika, chili powder, and 1/2 teaspoon salt; sprinkle over chicken. Heat a large nonstick skillet

over medium-high heat. Add the chicken, and sauté 2 minutes on each side or until browned. Place in oven

and bake 10 minutes or until done. Remove from pan; refrigerate until chilled. Chop into bite-sized pieces.

Number of Servings: 2

Chicken Piccata:

2 -100 gram boneless, skinless, chicken breasts, pounded until thin, Sea salt and pepper, 1/4 cup all natural,

low sodium chicken stock, 1 shallot diced,2 tablespoons fresh lemon juice, 5 asparagus spears, cut into 1/2-

inch pieces, 2 tablespoons parsley, chopped

PHASE 2 RECIPES

CHICKEN-PHASE 2

Greek Garlic Chicken:

2 -100 gram chicken breasts, 3 tablespoons minced garlic, 1/4 cup lemon juice 1 tablespoon dried oregano,

1/4 tablespoon coarse ground pepper, 1/2 tablespoon sea salt, 2 tablespoons chopped parsley, 1 bulb fennel-

halved and grilled. Preheat oven to 350 °.Place chicken in a small baking dish. In a bowl, mix minced

garlic, lemon juice, oregano, pepper, and salt. Smear garlic mixture evenly over chicken. Bake until cooked

through, about 30 minutes, basting once. Transfer to a serving platter and garnish with parsley and fennel.

Number of Servings: 2

Chicken Oregano with Sweet Peppers:

1.5 lbs. chicken pieces, skin removed, 1/4 teaspoon salt, 1/4 teaspoon ground pepper, cooking spray, 1 clove

garlic, chopped, 1 lemon, sliced, 1 tomato, chopped, 1/4 cup onion, chopped, 1/4 cup fresh parsley, chopped,

1 tablespoon fresh oregano (or one teaspoon dried), 3/4 cup low sodium chicken broth 1 medium, sweet

green pepper, cut into strips, 1 medium, sweet red pepper, cut into strips

Jamaican Jerk Chicken:

1/2 cup chopped white onion, 25 ml cider vinegar, 1 teaspoon allspice,1 teaspoon dried thyme, 1/2 teaspoon

cinnamon, 1 teaspoon sea salt,1 teaspoon ground cloves 2 -100 gram chicken breasts, Coarse sea salt.

Combine the first 7 ingredients in a blender and purée to form a smooth, thick paste. Using gloves, rub the

jerk seasoning onto both sides of the chicken breasts. Refrigerate and marinate overnight. Preheat the grill to

400 °. Season each chicken breast with coarse sea salt. Cook 5 to 7 minutes on each side until cooked

through. Number of Servings: 2

Grilled Chicken Fajitas:

1/2 teaspoon ground cumin, 1/2 teaspoon onion powder,1/4teaspoon garlic powder 1/4 teaspoon chili

powder, 2 teaspoons salt, 1/4 cup water,2 -100 gram skinless boneless chicken breast -sliced thinly, 1

medium onion-thinly sliced and sautéed, 2 tablespoons fresh lime juice. In a zip-top plastic bag, combine

the first five ingredients. Add the chicken. Refrigerate one hour or overnight. Heat a large nonstick skillet.

Empty the contents of the bag into the skillet and cook over medium heat, stirring occasionally, until the

meat is cooked to desired doneness, about 8 minutes. Remove from the heat. Serve immediately. Number

of Servings: 2

Swiss Chard Chicken:

2 -100 gram skinless boneless chicken breast halves, 1/4 teaspoon sea salt, 1/4 teaspoon black pepper, 1

garlic clove, minced, 1 teaspoon whole grain mustard, 1 apple, peeled, cored and pureed, 1 bunch chopped

Swiss chard. Sprinkle chicken with salt and pepper, and add to a hot nonstick skillet. Cook 5-6 minutes on

each side or until well browned. Remove to plate, and keep warm. Add next 3 ingredients to pan; bring to a

boil. Reduce heat and simmer, stirring often, for 3 minutes. Return chicken and juices to pan. Cook, stirring

occasionally, until sauce thickens and the chicken is cooked through, about 3 minutes more. Add the chard

to the pan and toss until wilted, about 1 minute. Season to taste with salt and pepper. Number of Servings: 2

Phase 3

HAVING A COACH TO GUIDE YOU THROUGH MAKES A BIG DIFFERENCE AND THE CONFERENCE CALLS ARE A

BIG HELP. JUST TO SEE AND HEAR WHAT OTHERS HAVE ACCOMPLISHED AND ALSO TO HEAR THE

CHALLENGES. I AM SURE SOMEONE ON THE CALL IS ABLE TO LIFT THAT PERSON AND HELP THEM GET BACK

ON TRACK. TRYING TO DO SOMETHING LIKE THIS ON YOUR OWN WOULD NOT BE EASY.

VANESSA S., ATLANTA, GA

Phase 3: The Rest of Your Life!

CONGRATULATIONS! You have completed successfully Phases 1 and 2, and are ready to start living

intentionally for the rest of your life the “Revivify Way!” This transformational journey can be and

should be a life-changing experience for you through Mind, Body and Spirit! You have finally

discovered your “true self” and one of the goals of life which is to take good care of yourself. I am

counting on you to do it as though your life depends on it!

How Can We Maintain the Weight Released for the Rest of Our Lives?

1. Practice what you have learned in P2 and P3: Use the information you have gathered about your

body and your individual reactions to foods, your personal calorie intake and nutrient percentage,

and how to best deal with weight gains to manage your eating.

2. Find substitutes for items that caused problems, if possible: For example, there are many

types of flour available. If plain white or wheat flour causes you problems try some of the

alternatives such as almond or coconut flour.

3. Develop a new collection of recipes that you love and that appeal to your taste buds but do not

cause weight gain. If you love cheesecake, go find a low-carb recipe that you like. Use spices and

herbs to add flavor to food. Try new things.

4. Have a plan for dealing with “food” events. Know what types of events you must attend and

plan how you will deal with them BEFORE the time comes.

5. Be vigilant – Watch the scale!

6. Develop your personal plan for dealing with weight gains. Find what works best for you and

what your personal preferences are for dropping the weight and DO IT IMMEDIATELY when

you have a gain of more than 2 lbs. A steak/protein day is always an option. So is cutting your

calorie intake for a few days until you drop the extra pounds.

7. Live Well: Enjoy your family! Enjoy your health! Find new hobbies and enjoy old ones! Find

ways to give to your family friends, and community that will feed your spirit and bring joy to

your life! Savor each new day, each bite you take, and each moment that you live!

Tips for Healthy Living

Your daily diet should be a balance of carbohydrate and protein. As a guide, your plate should

contain twice as many carbs as protein.

Base each of your meals on a complex carbohydrate such as potato, whole meal bread or brown rice,

and include vegetables. Finish the meal with fruit, and this should ensure you get a balance of

complex and simple carbohydrates.

Use high fiber wholegrain cereals as part of your breakfast, and use whole meal bread for your toast.

For lunch, choose lean protein such as fish or chicken with only a small amount of

carbohydrate to get you through the afternoon.

Large carbohydrate meals will make you slow and sleepy so save your big pasta meal for the

evening.

Cut down on the amount of refined white flour products in your diet such as white bread, pizza and

white pasta and rice. The refining process produces simple carbohydrates and many vitamins and

minerals are lost.

Fruit is naturally high in sugar, which means so are fruit juices and smoothies. In liquid form these

sugars can damage your teeth, but these drinks count towards your five a day and contain fiber,

vitamins and minerals. To avoid tooth decay, it’s best to drink them with a meal.

You just don’t want to release weight; you want to release the extra weight permanently, forever. While

releasing weight does take focus and dedication, it’s important to remember that releasing weight isn’t

really a start-and-end process. Sure, you have a weight-release goal to reach, but once you get there,

you don’t just stop eating right and working out. No way! You keep it up because it’s a healthy lifestyle

that’s livable and lovable—and it makes you feel great.

So whether you’re just starting out on your weight-release journey or if you’ve reached your goal weight,

follow these top strategies to keep the weight off for good.

Get Moving and Stay Moving

Being active is extremely important for keeping weight off—not to mention it has a slew of other great

health benefits, including helping cholesterol ratios, reducing blood pressure, improving mood and well-being, and strengthening the heart. Be sure to get active doing something you love; whether it’s

dancing, walking, biking, or playing sports—life is too short to do something you don’t like! Shoot for at least three days of cardiovascular exercise a week and two days of resistance training. Sessions should be at least 20 to 30 minutes each with your heart rate up to 60 percent to 85 percent of its max.

Tips for Healthy Living

Journal

Studies show that people who track or journal the foods they eat release more weight and keep it off for

the long haul. In fact, the National Weight Control Registry, which tracks more than 3,000 people who have lost an average of 50 pounds and kept it off successfully for five years, has found that logging foods is one way to stay on track well after they’ve released the weight. In another study published in the

American Journal of Preventive Medicine, those who used a food diary while dieting released twice as much weight as those who didn’t.

Eat the Foods You Love

To have a truly livable healthy lifestyle, you should include small treats in your diet. Always remember to eat in moderation. If you like cakes, pies and ice cream eat it by and stay mindful of your decision to remain true to yourself for the rest of your life. It is not worth the pounds and inches that you will gain by

eating too much of a good thing. Follow the rule of “NO SECONDS ALLOWED.”

Drink Enough H20

Ask any successful weight-release maintainer and I guarantee they do one thing—drink at least 8 glasses

of water a day. Water helps support your metabolism, aids in removing fat from the body, can help cut cravings and is just darn good for you. So drink up! Drink water that is alkaline, spring or distilled.

Get Support

Whether you rely on a friend, family member or weight release coach, having a support system is key. Support doesn’t have to come from a face-to-face interaction, you can use online socialization.

Keep Challenging Yourself

Even if you’re already at your goal weight; never stop setting smart goals to your daily eating plan.

Whether it’s adding more weight to your strength training routine, walking or running a bit faster, fitting more fruits and veggies in your diet or simply saying “no” when Aunt Myrtle tries to guilt you into having

that second piece of pie, keep setting weekly, monthly and yearly goals to keep you focused and challenged. And be sure to reward yourself. Go dancing, enjoy a massage, and buy new clothes...reward yourself with good stuff when you reach your goals! Rewards can sometimes be the best motivator of all.

Tips for Healthy Living

Switch Things up

Make a point every month to try something new. Whether it’s a new exercise class, a change in your

workout, a different recipe or a food you’ve never tried, changing things up regularly will keep things fun

and engaging. After all, no one likes to eat the same meal or do the same workout day after day.

Remind Yourself

I encourage many of my clients to place a photo of themselves at their heaviest or unhealthiest somewhere

that they can see it. You don’t have to look at it every day, but once a week it’s good to remember where

you were and how far you’ve come. Keeping a photo of your past self in your wallet also comes in handy

when you’re tempted to skip a scheduled workout or tempted to make an unhealthy option while dining

out.

Track Your Weight

Weigh yourself at least 3 times per week, if not daily. Making this a practice will keep the extra pounds at

bay. While sometimes the scale can be a beast of a burden especially when you are gaining muscle and releasing fat, it’s important that you continue to monitor and track your body to see if the weight is

staying off. Whether it’s the scale or making sure you can fit in a certain pair of jeans, track your size regularly.

Embrace the Lifestyle

After a few weeks of eating right and working out, you shouldn’t just look better. You should feel better,

too! Releasing weight is about improving your life, not restricting it. So be sure that you’re focusing on the positive and embracing your healthy choices each day. After all, it is a choice—and you’ve chosen to be

healthy and happy!

Love and Blessings,

Coach Shani

Resources

“THE PROMISE THAT I NOW MAKE TO MYSELF IS TO STAY CONSCIOUS OF MY THOUGHTS

AND ACTIONS TO PRODUCE THE BEST OUTCOME POSSIBLE FOR MYSELF ON THIS AND

EVERY JOURNEY I UNDERTAKE, I’VE DECIDED THAT I AM LOOKING FOR THE GOOD IN

EVERY SITUATION I ENCOUNTER.”

DARLENE R.

Resources

D’Adamo, (1996). Eat Right 4 Your Type: The Individualized Diet Solution to Staying Healthy, Living Longer

& Achieving Your Ideal Weight by Books & Media. Putnam.

Trudeau, K. (2007). The Weight Loss Cure They Don’t Want You to Know About. Elk Grove Village,

IL: Alliance Publishing Group, Inc.

Simeons, A., T. W. (1976). Pounds & Inches: A New Approach to Obesity. [Brochure]. Private Printing.

Free Websites to assist you with calorie counting and recipes for Phases 2 and 3:

www.myfitnesspal.com

www.caloriecount.about.com

www.fitday.com

www.webmd.com

www.mypyramid.gov

www.livestrong.com

www.nutritiondata.com

www.fatsecret.com

Sites to purchase body products, vitamins, stevia, and equipment:

www.Vitaminshoppes.com

www.sweetleaf.com

www.drugstore.com

www.vitacost.com

www.amazon.com

Please support your local grocery stores for purchasing seasonings, meat, seafood,

vegetables, fruits and Melba toast. You should try to purchase reasonably priced organic

products at your local or specialty stores, and certainly support your local farmers’

market or international food markets as well.

ShaVura IHD, LLC

www.Revivifyyou.com

Email: revivifyyou@gmail.com

678-782-5763