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TH E H E A LTHY EATIN G G UI D E

by

TIPS,
SHOPPING LIST
AND HEALTHY
RECIPES
INSIDE
WEEKLY SHOPPING LIST: OUR SKINNYMINT TIPS:
NON STARCHY FRESH VEGETABLES: artichokes, asparagus, bean sprouts, 1 Always start a meal with a glass of water - it will fill you up quicker and
broccoli, cabbages, carrots, coleslaw, cauliflower, celery, cucumber, leeks, prevent you from overeating.
lentils, lemons, lettuce, mushrooms, onions, peppers, radishes, spinach,
zucchinis. 2 Make a few simple swaps at every meal (eg brown rice or pasta instead
of white).
FRESH FRUITS: apples, bananas, berries, grapes, kiwis, melon, oranges,
pears, pineapple.
3 Be diligent with portion control (measure out snacks beforehand instead
of eating from the packet and use smaller plates at meal times).
FRESH HERBS: basil, chives, parsley.

4 Dont drink your calories: sodas wont fill you up, but are packed with
WHOLE GRAINS: brown rice, whole wheat pasta and bread, bulgur, calories.
quinoa, oats, unsweetened shredded wheat, barley.
5 Dont starve yourself: if youre hungry, opt for fruit or nuts.
CANNED: tomato sauce, black beans, vegetables, white tuna.

6 Have a piece of dark chocolate- it is loaded with antioxidants and good


NUTS AND SEEDS: almonds, hazelnuts, pine nuts, walnuts, cashews, for you when eaten in moderation.
sunflower seeds, sesame seeds.
7 Exercise. Even just 15 minutes per day will help you kickstart a healthier
DAIRY: full-fat milk, regular soy milk or unsweetened almond milk, eggs, lifestyle.
plain Greek yogurt, low-fat tofu.
8 Eat a light and early dinner. Eating too much too late can cause
MEAT AND SEAFOOD: skinless chicken breast, turkey breast, lean digestion and sleep issue.
ground beef, fat free ground turkey, lean pork chop, tuna fillet, salmon,
cod, shrimp, scallops. 9 Get more sleep. If youre too tired, youll be tempted to skip exercise.

SEASONING AND CONDIMENTS: extra virgin oil or coconut oil, 10 Reward yourself - remember that everyone needs a treat now and again!
vinegar, mustard, teriyaki sauce.

CLEAN EATING SNACKS WHAT TO CUT DOWN


Don't starve yourself. Graze on these snacks instead of nibbling on We strongly recommend you to try and completely eliminate the
unhealthy treats: following whilst on your Teatox:
Apple slices Greek yogurt with raspberries Wheat Artificial sweeteners
Hard-boiled egg Cashews White sugar Alcohol
Pineapple spears Grapes and walnuts Processed food Cheese
Handful of almonds Oatmeal and blueberries
HEALTHY
HEALTHY BREAKFAST
BREAKFAST RECIPES
RECIPES
Healthy eating is essential for everyone - to help you to feel
confident and feel good about yourself and your body.

BANANA
AND OATS
- 60g rolled oats
- 250 mL full-fat milk
- 1 small banana, sliced POACHED EGGS

RASPBERRY AND - 2 slices rye bread, toasted


NUT SMOOTHIE - 1 egg, poached
- avocado
- cup full-fat milk
Directions:
- cup frozen raspberries 1 Fill a shallow pan with boiling water from the
kettle, add a pinch of sea salt and then bring it
- banana to a simmer on a medium heat
- 1 tbsp natural almonds
YOGURT, BREAD - 1tbsp agave nectar
2 Crack the egg into a shallow cup and then
gently pour it into the water in one smooth

AND KIWI
movement.
Directions:
3 Depending on the depth of your pan the egg
1 Place the milk, raspberries, banana, natural should reach the 'soft poached' standard in
- 1 slice of whole wheat bread, almonds, and agave nectar in a blender. around 2 minutes
10g of peanut butter 2 Blend until smooth and frothy. When ready remove it and add some pepper
4
- cup of greek yogurt and salt, then serve with the smashed avocado
on toasted bread.
- 1 kiwi
HEALTHY LUNCH & DINNER RECIPES

SALMON AND
CHICKEN AND RICE SALAD
VEGETABLE PASTA - 150g salmon, cooked
- 10g olive oil
- 100g wholemeal pasta
- 90g brown rice, cooked ( cup)
- 10g olive oil
- 60g asparagus, steamed ( cup)
- 1 clove garlic, diced
- 60g peas, steamed ( cup)
- 100g crushed tomatoes
- 100 chicken breast, raw (equiv. 80g cooked)

LEMONY LENTIL AND POACHED EGGS


CHICKPEA SALAD WITH SPINACH AND
WITH RADISH PINE NUTS
AND HERBS - 2 eggs, poached*
- Baby spinach, chopped
SALAD: - 20g toasted pine nuts, chopped
- 1 cup dried black beluga lentils or French
- 10g olive oil
green lentils
- 1 clove garlic, diced
- garlic clove, halved lengthwise
- 40g mushrooms ( cup)
- can cooked chickpeas, rinsed and drained
LEMON DRESSING:
- bunch of radishes, sliced thin and roughly *Add a small dash of vinegar to a pan of steadily simmering water, crack eggs individually into a
- cup fresh lemon juice- 1/2 tbsp olive oil
chopped ramekin or cup, create a gentle whirlpool in the water to help the egg white wrap around the yolk
- teaspoon Dijon mustard and slowly tip the egg into the water, white first and leave to cook for three minutes.
- fresh, leafy herbs, chopped (combination of
mint and dill recommended) - teaspoon honey or agave nectar
1 LUNGES 2 SQUATS
To start, stand up straight with your Stand with your head facing forward, place
hands on your hips. Take a big step your feet shoulder-width apart or slightly
forward with one leg, bending at the wider. Extend your hands straight out in front
knee, until your knee is at a 90 degree of you to help keep your balance. Sit back and
angle. Step back. down like you're sitting into an imaginary chair.

Repeat 15 to 20 times with each leg. Lower down so your thighs are as parallel to
the floor as possible, with your knees over your
ankles. Press your weight back into your heels.

Repeat it 15 times.

3 HIP-THIGH RAISE
6 BURPEES HOW TO Lie on your back on the floor with your knees bent and
your feet flat on the floor. Brace your core, squeeze
GET A your glutes, and raise your hips so your body forms a
straight line from your shoulders to your knees Pause

PERT for 3 to 5 seconds squeezing your glutes tightly the


entire timethen lower back to the start.
Begin in a standing position. Drop into a squat position
with your hands on the ground. Kick your feet back,
while keeping your arms extended. Immediately
BOOTY And start again. Repeat 10 to 15 times.

return your feet to the squat position and jump up


from the squat position. Repeat 10 times

5 KNEE UPS
Start by placing the bench horizontally in front of
4 ON YOUR MARKS
you. Place your hands by your side, firmly plant your
Start on all fours, hands under shoulders and
entire right foot on the bench making sure your knees
back flat. Step left foot forward on floor by left
are not more forward than your toes. Straighten your
hand, left knee bent 90 degrees. Extend left
right leg, but ensure than your knee remains
leg behind you, raising it as high as you can,
soft.Make sure that you focus on pushing through the
toes pointed.
heel so that you work your glutes and hamstrings,
rather than pushing through your toes. Reverse this Quickly return left foot to floor by left hand.
pattern back to the floor, starting with your right leg. Repeat 15 to 20 times, then switch sides and
repeat.
Repeat it 15 to 20 times (10 times each leg).
1 MOUNTAIN CLIMBER 2 LEGS LIFTS
Place both hands on the floor slightly wider Lay down with your hands to your sides
than shoulder width. Your body should form a for support.Raise your legs so they are
straight line from your shoulders to your ankles. off the ground, keeping the abdominals
tight. Slowly raise your legs 90 degrees,
Keep your left foot on the floor, bend your right contracting the abdominal muscles.
knee and lift your leg in towards your chest.
Slowly return to starting position. Do
Return to the starting position and repeat with not touch the floor with your feet.
your left leg, 20 times with each leg.
This is one rep. Repeat it 20 times.

6 V-UP 3 PLANK
Start by lying fully on your back with SIMPLE
your legs extended and arms Start by placing your forearms on the floor. Raise your
outstretched behind you on the ground.
In one motion, tighten your abs and sit
PROVEN hips and torso off of the ground and rest on the balls of
your feet, ensuring that your elbows are directly below
up while lifting and keeping your arms
and legs in a straight athletic position.
EXERCISES TO your shoulders.

Brace your abdominals and ensure that your body


Your body should resemble the letter
V from the side. Remember to keep GET KILLER remains in one straight line from head to toe, as shown.
Keep the position during 1 minute.
your back straight and not curved. Hold
a few seconds and slowly lower back to
original position.
ABS
This is one rep. Repeat it 15 to 20 times.

5 CRUNCHES 4 SIDE PLANKS


Lie on your back with your knees bent and feet flat
Lie on side on mat. Place forearm on mat under
on the floor, hip-width apart. Place your hands
shoulder perpendicular to body.
behind your head Curl up and forward so that your
head, neck, and shoulder blades lift off the floor. Place upper leg directly on top of lower leg and
straighten knees and hips. Keep the position for
Hold for a moment at the top of the movement and
30 seconds.
then lower slowly back down.

This is one rep. Repeat it 20 times.


H AV E N T T R I E D U S Y E T ?
Heres what our customers think about us. . .

90% Would recommend SkinnyMint to a friend

82% Agreed they felt less bloated

81% Agreed the Night Cleanse flushed them out

76% Agreed SkinnyMint was a good detox

84% Enjoyed the taste of our tea


*Survey results from a survey sent in June 15 to1094 customers who have tried the SkinnyMint 28 Teatox