Bondi Beach Tea Co. Diet, Exercise and Recipes Plan Jan 2019 PDF

Bondi beach Tea Co.
Diet, Exercise and recipes

Plan 2019
Contents
• LET’S BEGIN!
• WHAT TO AVOID?
• WHAT TO EAT?
• WHAT TO DRINK?
• PUTTING THE PIECES TOGETHER!
• INCORPORATING EXERCISE!
• DIET PLANS
• EXERCISE PLANS
• DIRECTIONS FOR TEA
• RECIPES
Let’s Begin
In conjunction with consuming our teas, the team at Bondi Beach Tea
Co. have designed a diet and exercise plan to maximise your results.
We take pride in helping our customers achieve their health goals.
Our three primary objectives are to reduce inflammation, promote

cleansing and detoxification and allow the body to heal. At the same
time, we aim to increase your metabolism, without the harmful
additives and stimulants you find in other teas.
We have handpicked some of the best

herbs, exercises, and diet plans to help you
to achieve this level of detox, leaving you
feeling fresh, energised and ready to take on
anything!
We’ve incorporated a combination of

centuries worth of knowledge and countless
medical studies in our teas, to ensure we
have the right ingredients to help cleanse
toxins and wastes through your lungs,
kidneys, bowels and the skin.
Let’s Begin
Our program and teas are designed to be gentle on your
body. As well as this, with no laxatives in our teas, you can
be sure to avoid an internal disturbance of electrolyte and
mineral balances, severe dehydration, organ damage and
laxative dependency, all of which can occur with other tea
brands.
Don’t forget that we are all different, so every individual will

experience a different rate and effectiveness of the detox
process. Many of our customers see an increase in vitality
and health that often includes:
 Flattening of the tummy

 Healthier skin
 Better and deeper sleep
 An increase in energy
 Enhanced immune
system
 Improved stamina
* N.B. for additional health ideas and tips, don’t forget to visit our
Facebook and Instagram pages.
Let’s Begin
Whether you have decided it is time to kick yourself into shape,
prepare to be ‘bikini beautiful’, or simply give your body the boost it
deserves, there is no better time to start than now! Starting is often
the hardest part of anybody makeover or new health regime. The
right guidance and advice provides you the best chance possible of
being successful and maintaining motivation.
The tips you will find throughout this e-book are not only designed for
weight loss. We have planned this guide around helping you to fight
the bulge as well as live a happier and healthier lifestyle. Because
there is more to losing weight, getting into shape and feeling great
than just your changing diet and packing in extra exercise.
So, grab a cup of your favourite Bondi Beach Tea Co. blend and soak
up the expert advice our team have gathered to make your journey as
smooth and as successful as possible.
What to Avoid on our Program?
If you have ever dipped and dived through the dieting and exercise
pool, you will know there are some typical roadblocks that can hinder
desired results. To be victorious with your battle against the bulge (or
your new health regime) the first rule of importance is to rid your body
of the standard nasties such as processed snacks, sweets and fatty
foods. However, for ultimate success, it is vital to be wary of the foods
that can plain and simply wreak havoc on your metabolism.
Listed below are foods we recommend you avoid on our Bondi Beach
Tea Co. plan and those which we like to refer to as ‘metabolism death
foods’.
Sugar
The number one rule on our program is to avoid eating SUGAR!
Too much sugar can be more detrimental to your health regime
than eating fat.
Often, ‘sugar’ is disguised under names you would not necessarily
associate. Some of the sugars incognito
are called:
• corn syrup
• dextrose
• fructose
• juice concentrate
• maltodextrin
• raw sugar
• brown sugar
* Sharon P. Fowler, Ken Williams, Roy G. Resendez, Kelly J. Hunt, Helen P. Hazuda, Michael P. Stern
Fueling the Obesity Epidemic? Artificially Sweetened Beverage Use and Long-term Weight Gain August 2008
http://onlinelibrary.wiley.com/doi/10.1038/oby.2008.284/abstract
Sugar
Sugar in the form of sweet drinks and snacks such as soft drinks,
flavoured drinks, flavoured milk, cordial, chocolate bars, some
cereals and muesli bars, fast food and of course lollies need to be
avoided at all costs. Also, watch out for the hidden sugars in items
such as health foods, including granola bars, protein bars, fruit juices
and salad dressings.
Check the label first.

Artificial sweeteners may also be linked to weight gain, high blood
pressure and even diabetes.
There is plenty of new research that draws attention to the significant

health benefits from quitting sugar.
*Quick tip: If your cravings for something sweet are

unbearable, swap out your usual quick-fix sweet snack with fruit
instead. A maximum of two (2) servings of fruit per day can be
consumed. Raw honey may also be swapped for sugar if needed,
but this too is a form of sugar and should be enjoyed in strict
moderation.
* Sharon P. Fowler, Ken Williams, Roy G. Resendez, Kelly J. Hunt, Helen P. Hazuda, Michael P. Stern
Trans Fats and Vegetable oils
Responsible for raising cholesterol and
playing a role in the development of heart
disease*,
Trans fats can be found in vegetable

shortening (found in some crumbly breads
and cakes), chocolate bars, margarine,
pastries (e.g. cookies, doughnuts and
pizza), pre-packaged snack foods (such as
chips, pretzels and some popcorn) as well
as fried foods and takeout meals.
Canola oil and other vegetable-based oils should also be avoided

as they are traditionally known for hindering fat loss with a potential
to store away unwanted body fat. Any genetically-modified
hydrogenated oils may promote inflammation, cellular toxicity and
increase calorie intake.
*Quick tip: coconut oil is a good replacement for

vegetable oils. You may also like to consider butter derived from
grass-fed supplies instead of regular butter.
Salt
Table salt in large amounts can cause high blood pressure, heart disease and
strokes. Sea salt or Himalayan salt is an excellent alternative and can be
attributed to boosting hydration, lowering blood pressure, strengthening
bones and balancing hormones .
* Quick tip: Himalayan or sea salt can be added into a salt

grinder and used as you would normally do, in cooking or to flavour
meals at the table (in moderation).
Sharon P. Fowler, Ken Williams, Roy G. Resendez, Kelly J. Hunt, Helen P. Hazuda, Michael P. Stern
Ascherio A, Hennekens CH, Buring JE, Master C, Stampfer MJ, Willett WC. Trans-fatty acids intake and risk of
myocardial infarction. Circulation. 1994; 89:94-101.
Some Dairy Products
Not all dairy products are bad, but we recommend the
following as a guideline.
Swap hard cheeses for cottage cheese or brie. Soft cheeses are
usually lower in calories, can be digested easily and contain
calcium, iron, magnesium, phosphorus, potassium, sodium,
selenium and zinc.
Substitute cow milk with almond milk. Almond milk is easily

digested by the body and has numerous health benefits.
Wheat
As with sugar, all wheat products should be avoided while
detoxing.
Wheat flour is usually heavily processed, stripping it of its

nutritional benefits. Food such as pasta, bread, breakfast
cereals and baked goods all contain flour, despite boasting at
times to be “healthy options”.
This detox calls for no wheat what so ever; and cutting wheat
out is an important lifestyle change to make. You can expect
more energy, a reduction of any bloated feeling, improved
mood and better digestion .
*Quick tip: coconut flour is a weight loss-friendly

alternative to other varieties of flour. If baking up some heathy
snacks, look for recipes that use coconut flour instead.
Sharon P. Fowler, Ken Williams, Roy G. Resendez, Kelly J. Hunt, Helen P. Hazuda, Michael P. Stern
Ascherio A, Hennekens CH, Buring JE, Master C, Stampfer MJ, Willett WC. Trans-fatty acids intake and risk of
myocardial infarction. Circulation. 1994; 89:94-101.
Nuts, Seeds and Wholegrains
Nuts and seeds should be consumed in moderation only. They contain
a very high calorie and fat content and can cause weight gain when
consumed in more than one snack-sized serving.
Although they seem innocent enough, wholegrains may hinder

metabolism. The three key compounds in grains are gluten, starch and
phytic acid.
• Gluten: causes inflammation
• Starch: transforms rapidly into sugar
• Phytic acid: binds to minerals, which can make your body mineral-
deficient
*Quick tip: avoid roasted or toasted nuts. Heat damages the

natural oils in nuts which makes them rancid. Instead, enjoy nuts in their
raw form (e.g. untoasted walnuts, cashews and almonds) and seeds like
pumpkin seeds, sunflower seeds, linseeds and chia seeds.
As a good source of protein, following is a guideline to how nuts should
be consumed in one day.
A serving size of 28g (20g fat) is equivalent to:

• 20 almonds – they contain healthy fat, fibre, protein, magnesium and
vitamin E
• 6 walnut halves – they contain folate, melatonin, omega-3 fats, and
antioxidants
• 14 cashews – they contain vitamins E, K, and B6, as well as minerals
like copper, phosphorus, and iron
• 3 Brazil nuts – they contain calcium, magnesium, and potassium
•
* Quick tip: replace your intake of grains with fresh fruit and
vegetables. As a bread alternative, opt for sourdough or one piece of
sprouted grain bread.
*.William David, MD, Wheat Belly http://www.wheatbelly.com/

Processed Food
Processed foods are loaded with unhealthy fats and sugars and are linked with
weight gain, insulin resistance, and high cholesterol. The majority of canned,
packaged and frozen food, chocolate, doughnuts, chips, biscuits, microwave
popcorn, peanut butter, margarine, jams, ice cream and fruit spreads are all
processed.
* Quick tip: make simple substitutes such as fresh fruit instead of lollies, baked
chickpeas instead of popcorn, smoothies instead of frappuccinos, banana and egg
mix instead of pancake batter, hummus instead of mayonnaise or baked veggies
instead of potato chips to vastly improve one’s wellbeing.
Alcohol
With 150 calories in one regular 150ml glass of wine, or 195 calories in one
standard schooner of beer, it’s no wonder alcohol is a huge contributor to weight
gain and has a snowball effect on health issues. Wines, beers, spirits, etc. should
be eliminated, especially considering that many alcoholic beverages are wheat
based and contain gluten proteins.
Coffee
During your detox, avoid or limit yourself to 1-2 cups per day of black coffee with
little to no unsweetened almond or rice milk. Coffee influences your metabolism
rate and may affect the results of your detox program when you are aiming for a
flatter tummy and overall weight loss.
* Quick tip: a cup of matcha green tea has just a hint of caffeine to give you
a gentle boost and is a healthier alternative to drinking coffee.
Additional Tips
• Get enough sleep (aim for 7 to 9 hours
every night), as lack of sleep can cause
significant changes in the body and
increases the risk of more serious health
issues. A European study concluded that
those who generally sleep for less than six
hours a night are 12% more likely to
experience a premature death.*
• 20 minutes of yoga per day can potentially

aid in weight loss while rejuvenating
mental positivity and improving posture.
• Drinking lemon water (added sugar free)

can help boost metabolism rates.
• Use a high quality exfoliating body scrub to

improve skin health.
• If you are on medication, always consult

your general practitioner before starting a
cleanse. If you have recently been unwell,
do not begin the detoxification process as it
may further strain your body. Instead, give
yourself a few weeks to recover.
* Francesco P. Cappuccio, MD, FRCP, Lanfranco D'Elia, MD, Pasquale Strazzullo, MD,2 and Michelle A.
Miller, PhD Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective
Studies https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/
What to Eat?
Once you have mastered the removal of
the ‘metabolism death foods’ and others
that should be discarded from your diet,
focus on the foods which are metabolism-friendly
and full of added benefits. Try to enjoy some protein,
fibre and healthy fat as part of every meal.
Vegetables, Sprouts and Herbs

Besides starchy vegetables, such as corn, peas, parsnips,
potatoes, pumpkin and yams, all other raw and steamed
vegetables should ideally be consumed in nine (9) servings each
day.
Vegetables in their raw form provide a high-level of vitamins
and minerals, which regulate metabolic function and offer vital
support for your organs, in particular, healthy thyroid functioning.
Following are some additional nutritional facts about fresh
vegetables, herbs and sprouts that should be considered as part
of your healthy eating plan.
Kale
This leafy green provides 1.3g of fibre in addition to a hearty helping
of iron and calcium. For every cup of raw. kale, you only consume
34 calories. Did you know, a serving of kale has more absorbable
calcium than a small carton of milk and is easily absorbed in our
body.*
*Quick tip: spinach is another healthy, beneficial green leafy

vegetable that you can consider as an alternative to kale.
* Heaney RP1, Weaver CM. Creighton University, Omaha, NE 68178. Calcium absorption from kale.
https://www.ncbi.nlm.nih.gov/pubmed/2321572
** Vasanthi HR, Mukherjee S and Das DK. Potential health benefits of broccoli- a chemico-biological overview. Mini
Rev Med Chem. 2009 Jun;9(6):749-59. 2009.
What to Eat?
Paw Paw Leaf tea
Paw paw, also known as papaya
or papaw, has traditionally been
used for hundreds of years as a
health tonic.
The leaf of the paw paw is high in
papain, an enzyme which may
help improve digestion and
alleviate constipation.
Paw paw may also help break down carbohydrates in the digestive
tract, improve important nutrient absorption and support a healthy
immune system*.
Kale
This leafy green provides 1.3g of fibre in addition to a hearty helping
of iron and calcium. For every cup of raw. kale, you only consume
34 calories. Did you know, a serving of kale has more absorbable
calcium than a small carton of milk and is easily absorbed in our
body.*
*Quick tip: Spinach is another healthy, beneficial green
leafy vegetable that you can consider as an alternative to kale.
Broccoli
Well-known for being high in fibre, broccoli contains less than
30 calories per serving regardless of being steamed or raw. Packed
with weight loss boosters, broccoli is very high in Vitamin C, making
1 cup of broccoli the equivalent of an orange!
*Quick tip: Cabbage, cauliflower, fresh asparagus and
carrots are also favoured vegetables here at Bondi Beach Tea Co. If
you want to eat your vegetables cooked, steam them or stir fry
them briefly in coconut oil.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3757281/
What to Eat?
Sprouted Seeds
Sprouted seeds, such as flaxseeds, chia seeds and hemp seeds, all
contain high amounts of healthy fibre which can help to support
weight loss. These food items are also high in protein and contain
omega-3 fats, which can help you to feel fuller for longer, and
ultimately assist a good metabolism.
* Quick tip: Include seeds such as chia, flaxseeds or hemp
seeds into a healthy fruit smoothie or use as extras in your baking.
Green Tea
This wonder drink has been proven through Penn State University
research to burn more calories when taking EGCG (the compound
in green tea) in conjunction with a high-fat diet, as compared to a
high-fat diet without the green tea supplement. Results equally
indicate that weight gained throughout this research was slower
when EGCG was consumed. Most of our Bondi Beach tea range
contains green tea, perfect for boosting weight loss!
Did you know green tea has other beneficial properties, such as
carrying antioxidants which are great for skin and playing a part in
the reduction of bad cholesterol? As well as this, the antioxidant
Catechin found in green tea is known to destroy bacteria, and
Theanine, which is also found in green tea, is thought to provide
mental tranquillity and reduce depression.
Vasanthi HR, Mukherjee S and Das DK. Potential health benefits of broccoli- a chemico-biological overview. Mini Rev Med Chem. 2009 Jun;9(6):749-59. 2009.
Anirban Chatterjee, Mini Saluja, Gunjan Agarwal, and Mahtab Alam Green tea: A boon for periodontal and general
health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3459493/
What to Eat?
Fruits and Berries
Look for organic, seasonal, non-tropical and non-citrus fruits to
snack on. However, some citrus exceptions are lemon, lime and
grapefruit as they contain properties beneficial for helping to
cleanse the liver.
Berries are one of the best sources of vitamins and antioxidants and
are excellent for weight loss.
Listed below are some of our favourite fruits and berries and their
various benefits.
Also remember that when consuming carbohydrates like fruit, it is
more beneficial to have them in the morning and around work-out
sessions.
Blueberry
One cup of blueberries contains 4g of fibre and only 80 calories.
Blueberries are also traditionally known for their anti-aging
properties.
A study authored by Dr Elizabeth Devore of Brigham also proposed
that eating at least one serve of these low-fat berries a week slowed
cognitive decline (or memory loss) by several years.
Raspberry
One cup of raspberries contains 8g of fibre and only 65 calories, and
is therefore perfect for sweetening oatmeal, yoghurt and water.
Raspberries contain a diverse amount of antioxidants, with
properties that serve as anti-inflammatories.
Watermelon
The amino acid Arginine, which is found in watermelon, can lower
your body fat and accelerate the rate of the healing of wounds .
Did you know that you can eat watermelon rind too? It contains
plenty of healthy components including chlorophyll, which is
responsible for building and repairing blood. The rind even contains
more of the amino acid Citrulline than the pink flesh.
*Quick tip: try blending or juicing watermelon rind with a
little lemon and ice for a refreshing, body-boosting treat.
• Lynne Bell, Daniel J. Lamport, Laurie T. Butler, and Claire M. Williams Cognitive Effects Following Acute Flavonoid-
Rich Food Supplementation https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690090/
• **Merimee, T.J., Lillicrap, D.A. & Rabinowitz, D. (1965) Effect of arginine on serum-levels of human growth-hormone
Lancet, Volume 2, issue 7414, (pp. 668-670)
What to Eat?
Grapefruit
The Journal of Medicinal Food has found that those who
consume half a grapefruit before every meal over 12 weeks
can shed 1.6kg more than those who don’t. Grapefruits are
also traditionally known to lower insulin levels and prevent
the storage of fat.
Containing at least 90% water and being a good source of
vitamin C, grapefruits fill you up and share their nutritional
benefits with you at the same time.
*Quick tip: as a vitamin C-enriched snack with
added benefits for your metabolism, add some grapefruit
slices to a salad of spinach and kale leaves. Alternatively,
throw some grapefruit into a juice smoothie to help you
lose weight faster!
Avocado
This fruit is packed with fibre, protein, and good fats.
Fortunately, the oleic acid, which is found in avocados, is a
healthy monounsaturated fat that can kerb hunger quickly.
The recommended daily intake for weight management is a
quarter to half of an avocado.
Did you know that avocados contain more potassium than a
banana? One avocado contains approximately 975mg of
potassium, while a banana contains just half of that, at
487mg.
*Quick tip: avocados taste great in smoothies too – next
time try adding a quarter of an avo instead of a banana to
your favourite blend.
Avocados are the perfect partner to a good salad.
Alternatively, for a great snack on the go, enjoy some
freshly mashed avocado with raw carrot sticks, broccoli and
celery.
Merimee, T.J., Lillicrap, D.A. & Rabinowitz, D. (1965) Effect of arginine on serum-levels of human growth-hormone
Scripps Clinic, La Jolla, California 92130, USA. fujioka.ken@scrippshealth.org Division of Endocrinology, Department of
Nutrition and Metabolic Research, https://www.ncbi.nlm.nih.gov/pubmed/16579728
What to Eat?
Apple
Those famous “an apple a day…” sayings aren’t just there for
fun. Apples are excellent low-calorie snacks. They are high
in the antioxidants that are known to prevent metabolic
syndrome or excess belly fat, which is a typical cause of the
‘pear shaped’ body (go figure).
*Quick tip: stewed, mashed apples are great to use in
baking as a sugar substitute.
Merimee, T.J., Lillicrap, D.A. & Rabinowitz, D. (1965) Effect of arginine on serum-levels of human growth-hormone
Scripps Clinic, La Jolla, California 92130, USA. fujioka.ken@scrippshealth.org Division of Endocrinology, Department of
Nutrition and Metabolic Research, https://www.ncbi.nlm.nih.gov/pubmed/16579728
Grains and Legumes
Kidney Beans
Kidney beans contain more than 5g of protein and fibre per serving
while being rich in resistant starch. Also, just half a cup of kidney
beans will deliver almost 2g of carbs. They are also an excellent
source of folate.
Chick Peas
Chick peas are a great source of fibre, protein and healthy fats and
contain approximately 4g of resistant starch in a single cup.
Brown Rice
Compared to white rice, brown rice packs a heartier meal with 3.4g
of resistant starch in every cup. White rice quickly converts to sugar
in the body, and we want to avoid any sugar spikes in our blood to
ensure weight loss is achieved.
*Quick tip: white rice quickly converts to sugar in the
body. On this detox plan, it is important to avoid any sugar spikes in
your blood to optimal ensure weight loss is achieved. Brown rice is a
better alternative
Quinoa
Relatively low in carbohydrates and loaded with 8g of protein and
5g of fibre per cup, quinoa is recommended for those who would
like to control their sugar levels. Quinoa contains quercetin and
kaempferol, which are plant compounds responsible for controlling
inflammation.
Black Beans
At 15g of protein per cup and no saturated fat, black beans contain
fibre, potassium, folate, vitamin B6 and phytonutrient content. All of
these minerals are essential for healthy digestion, cardiovascular
health and cholesterol control.
Lynne Bell, Daniel J. Lamport, Laurie T. Butler, and Claire M. Williams Cognitive Effects Following Acute
Flavonoid-Rich Food Supplementation https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690090/
Nuts and Seeds
Nuts and seeds should be consumed in moderation. They
contain a very high calorie and fat content, and can cause
weight gain when consumed in more than one snack sized
serving.
Try to avoid roasted or toasted nuts, as the heat damages

the oils making them rancid. Instead, go for raw nuts (e.g.
walnuts, cashews and almonds) and seeds (e.g. pumpkin
seeds, sunflower seeds, linseeds and chia seeds).
Although they are a good source of protein, here’s a

guideline to how they should be consumed in one day:
Serving size of 28g (20g fat) is equivalent to:
• 20 Almonds: contain healthy fat, fibre, protein, magnesium

and vitamin E.
• 6 Walnut halves: contain folate, melatonin, omega-3 fats,
and antioxidants.
• 14 Cashews: contain vitamins E, K, and B6, as well as
minerals like copper, phosphorus, and iron.
• 3 Brazil nuts: contain calcium, magnesium, and
potassium.
What to Eat?
Salmon
This essential food is what keeps your body’s metabolism up,
improves your cardiovascular health, has the potential to reduce
depression and can, to an extent, prevent arthritis. Full of
monounsaturated fats, salmon is the healthier alternative to red
meat.
Eggs
Louisiana State University has found that people who eat scrambled
eggs in the morning felt fuller for longer afterward, meaning less
snacking and less of a chance for weight gain. Eggs are an excellent
source of protein and are inexpensive and quick to make. More than
half the protein of an egg is found in the egg white, along with
vitamin B2 and lower amounts of fat and cholesterol than the yolk.
The whites are rich sources of selenium, vitamin D, B6, B12 and
minerals such as zinc, iron, and copper.
Greek Yoghurt
Plain, unsweetened and full-fat yoghurt is the way to go. Greek
yoghurt is one of the best foods to get your protein and fat-fighting
calcium intake. It is a healthy snack with double the protein, half the
carbs and half the sodium of the regular variety of yoghurt! Add in
some berries and a few nuts and you’ve just created a small meal!
*Quick tip: add some berries and a few raw nuts into
Greek yoghurt to create a small, flavour-packed, healthy meal.
Dark Chocolate
A relief for all chocolate lovers! Unlike white and milk chocolate,
dark chocolate is loaded with monounsaturated fats which increase
metabolism and burn more calories. Satisfying your cravings for salt,
sweet or fats, this antioxidant-rich treat will leave you feeling fuller
for longer. Please make sure that you choose dark chocolate with a
low sugar content.
What to Drink?
Water
The most important drink to have during your Bondi Beach Tea Co. program is
water. And, lots of it! Keep yourself hydrated with 1.5L – 2L every day. You can
even add fresh lemon, lime or grapefruit juice to aid digestion and enhance the
flavour.
Bondi Beach Tea blends
Drinking your Bondi Beach Tea without milk or sugar is an integral part of the
program to help increase your metabolism and the ability to cleanse your body.
Juice
Wheatgrass, spirulina and chlorella drinks can be found easily and taken as a
liquid supplement. In addition to those, fresh pressed vegetable juice (e.g. carrot,
beetroot, cucumber, spinach, etc.) and super juices (e.g. aloe vera, acai berry, etc.)
are great to be consumed as long as they are sugar-free, preservative-free and
additive-free.
Shakes and Smoothies

Protein shakes and smoothies make quick and easy alternatives to meals. They
work well with the detoxification process as long as they do not contain cow’s
milk, sugars, artificial sweeteners and other additives.
Stevia, erythritol, and xylitol are acceptable sweeteners, used in moderation.
Coconut Water
Coconut water is packed with natural electrolytes which are essential for gut
health. “It is refreshing and has a thermogenic effect on the body,” says Lola Berry
of the 20/20 Diet. No added sugar or flavour needed for this drink!
*Quick tip: consider freezing some coconut water in summer for a
sweet, guilt-free icy treat. And instead of artificially-flavoured energy drinks, make
up a bottle of juice-infused coconut water to enjoy during your next workout
session. But with a subtle, pleasant taste, coconut water can be enjoyed straight
up too!
* Anirban Chatterjee, Mini Saluja, Gunjan Agarwal, and Mahtab Alam Green tea: A boon for periodontal and general
health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3459493/
Bonus Health and Wellbeing Tips!
The following information provides additional benefits for your body and overall
wellbeing while detoxing. We recommend you take all of these bonus tips into
consideration.
Sleep
Get enough sleep. Aim for 7 to 9 hours every night. Lack of sleep can cause
significant changes in the body and increases the risk of more serious health
issues. A European study concluded that those who generally sleep for less than
six hours a night are 12% more likely to experience a premature death.
Yoga
Just 20 minutes of yoga per day can potentially aid in weight loss while
rejuvenating mental positivity and improving posture.
Lemon or Grapefruit Water

Drinking water infused with lemon or grapefruit juice (freshly squeezed fruit with
no added sugar) can help boost metabolism rates. We recommend you enjoy a
glass of room temperature lemon or grapefruit water first thing in the morning,
prior to any exercise.
Exfoliate
Did you know that, typically, 90% of the dust within a home comprises of dead
skin cells (yuck!). Using a high-quality exfoliating body scrub will help to improve
your skin health while detoxing and keep your home skin cell-free! Exfoliating
helps to remove dead skin cells which gives your skin a healthy all-over glow.
Moreover, when you look good, you feel so much better too.
Avoid Scale-Dependence
When you are trying to get healthy and kick weight, the scales are not necessarily
going to be your best friend. Getting fit and healthy often means that you gain
more muscle. Muscle weighs more than fat. Scale-dependence can be
misleading, so if you want to track your progress, try taking body measurements
instead.
Francesco P. Cappuccio, MD, FRCP, Lanfranco D'Elia, MD, Pasquale Strazzullo, MD,2 and Michelle A. Miller, PhD
Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective Studies
Stock Pile
It may sound basic, but stockpiling healthy snack foods at home is a good
measure to avoid temptation should hunger pangs set in. Before you start your
health regime, eliminate bad foods from the pantry or fridge and replace them
with healthy snacks. Make sure you have plenty on hand to grab and go. Avoid
stopping into the shops or the local fast food driveway while out and about, and
don’t ever shop on an empty stomach!
Keep a stash of pre-washed, fresh fruits in a glass bowl on the benchtop. Visibility
means they are more likely to be eaten instead of avoided. We like to call this the
“see no evil, eat no evil” method.
Eat Slowly
Your stomach takes around 20 minutes to register that it is full and while chewing
your food, your brain processes that you are indeed eating. Enzymes are released
in your saliva during this time, which is the process required for digestion.
Chewing slowly not only helps to enjoy the flavours of your food, it eases
digestion in that your brain catches up with your body. Ultimately, this can help to
consume less calories as your body registers that it is satisfied before over eating.
If you are known for eating fast, just put down your fork between bites and take a
little break.
Downsize Meals
Known for over-eating? Just plate up on a smaller-sized dinner plate.
Intermittent Fasting
When detoxing especially, when you eat is almost as important as what you eat.
So, to boost your weight loss regime you might also like to try intermittent fasting.
Fasting can be defined as a time when you choose to abstain from, or reduce
some of your food and drink intake.
Intermittent Fasting
When detoxing especially, when you eat is almost as important as what you eat.
So, to boost your weight loss regime you might also like to try intermittent fasting.
Fasting can be defined as a time when you choose to abstain from, or reduce
some of your food and drink intake.
As a guide, our team suggest trying the 16:8 method – fasting for 16 hours and
eating within an eight (8) hour window of the day. Most people who follow this
method will either fast by skipping breakfast, having a late breakfast, or by
skipping dinner. Intermittent fasting involves having the same amount of calorie
intake for the day, but rather than spreading it out, intake is squeezed it into a
smaller window across the day.
An example meal plan (if you skipped breakfast) could be as follows:
10.30am: A cup of Bondi Beach Tea Co. tea

12pm: Quinoa and lentil salad with plenty of spinach and leafy greens
2.00pm: An afternoon snack of fresh fruit and raw nuts
5.30pm: Dinner of grilled salmon fillet with sautéed vegetables and sweet
potato mash
6.15pm: Greek yoghurt and fresh fruit
6.30pm: A cup of Bondi Beach Tea Co. tea
Reward Yourself
A new health plan or regime can be tough to keep up. When you have done great
work, it is good to give yourself a reward. But rewarding yourself with something
from the naughty list has the potential to undo all of that good. Instead of doing
so, treat yourself with non-food related spoils instead. Perhaps you can splurge a
little on the sporting equipment you have had your eye on. Or, treat yourself to a
massage for all your hard work.
Reintroduction of Wheat and Sugar Post-Detox
Take note that after detoxing, you should re-introduce wheat and sugar slowly
and look out for symptoms like digestive distress, aching joints, bloating or
sluggishness. If you do notice any of these symptoms, it could be caused by
sensitivity towards gluten or sugar. In this case, these foods may need to be
limited on a long-term basis. Consult a health care professional for advice.
If you are on medication, always consult your general practitioner before starting
a detox. If you have recently been unwell, do not begin the detoxification process
as it may further strain your body. Instead, give yourself a few weeks to recover
before starting your new regime.
Putting the Pieces Together!
If you want to reduce inflammation in
the body, increase your metabolism
and cleanse your body, the most
important thing you can do while on
this program is to cut out sugar and
wheat, and drink our teas.
Combined with a balanced diet,

plenty of water and an increased fibre
intake, this gives you the best chance
to get rid of the sluggish, bloated, fat
feeling fast!
Now that you have all of this valuable nutritional

information, what is the best way to create a healthy menu?
Following are some options that our team at Bondi Beach
Tea Co. have gathered as a guide to help you out. 😍
Sample Healthy Menu
 Egg white omelette consisting of 3 egg whites and one egg
yolk cooked with some sautéed onion and capsicum.
 Poached or boiled eggs, spinach leaves and avocado. (No
bread)
Breakfast
 Oats with almond or rice milk, frozen berries.
 Fresh fruit with natural Greek yoghurt.
 Breakfast smoothie (introduce some chia seeds, hemp seeds or
cacao), frozen berries, Greek yoghurt.
 Sashimi and brown rice sushi.

 Green salad with cherry tomatoes, chopped capsicum, raw
pumpkin seeds, sprouts and if you want meat, add a grilled
salmon.
 Vegetable, bean or lentil soups.
Lunch  Roasted beetroot salad with baby spinach leaves, walnut
halves and finely chopped green apple.
 Nori wraps filled with shredded mixed vegetables and avocado
spread.
 Quinoa salad with blanched broccoli, corn kernels, pine nuts,
lemon, and parsley. (Cumin may be added for extra flavour.)
 Poached chicken salad.

 Stir fried vegetables and brown rice.
 Mexican grilled chicken with fresh salsa, guacamole, and black
beans.
Dinner
 White fish with steamed vegetables and brown rice.
 Roast vegetables with olive oil and balsamic vinegar.
 Vegetable balls with a green salad.
 Vegetable, bean or lentil soups.
 Nuts and seeds (do not exceed 28g a day).

 Apple with a few raw almonds or a tablespoon of almond
butter.
Snacks
 Carrot sticks with hummus.
 Homemade guacamole (recipe: avocado, lemon juice, red
onion, salt, pepper and Greek yoghurt) or fresh salsa.
Incorporating Exercise!
Bondi Beach Tea Co’s detox plans are
focused on cleansing your body from the
inside. As part of this journey, it is vitally
important not to neglect the benefits of
exercise.
When the blood and lymphatic system
are working properly, nutrients and
oxygen are absorbed efficiently in the
body helping toxic wastes to be
discharged from the cells faster. Correct
exercise can bring a whole new level of
effectiveness to the detoxification
process.
Although it may seem tempting to start
with, the first rule to remember is to not
overdo any exercise. This runs the risk of
distracting the body from undertaking its
important internal processes, which can
result in a reabsorption of toxins. Start
gently.
Light exercises can include a long walk, a
swim, yoga, Bikram yoga and even light
weight training programs. The most
important focus for each exercise is
breathing. Cut the length of long runs to
20 to 30-minute jogs only. If your body is
telling you that it is tired, take a break and
focus on some gentle, deep breathing.
Bikram yoga is one of our preferred recommended exercises while

detoxing. This form of yoga is a much slower-paced exercise and is
carried out in a room heated between 37 to 40 degrees with 40%
humidity. The warm conditions encourage sweating, which is
essentially flushing impurities through the skin and warms the
muscles to allow for deeper stretching. When enjoying Bikram,
remember to relax, stretch, lengthen the body and massage the
internal organs as well.
Don’t have any gym equipment? Can’t
afford the added expense of a gym
membership? Don’t have a surplus of
time to put aside for a new exercise
regime? None of this is a problem. The
personal trainers here at Bondi Beach
Tea Co. have designed a few home
workout exercises for you to do in short
periods of time, at low or no cost at all!
These exercises are designed to be

simple enough to master while you are
cooking dinner, taking a quick time out
from that assignment, or after you have
put the kids to bed. Squats, plié squats,
jumping jacks, lunges, donkey kicks,
planks, skipping rope, step ups, switch
kicks, burpees, push ups, dips, leg raises,
V-sit ups, crunches, toe touches and
other basics, are all effective ways to
shape the body and get your muscles
pumping. Pulling all of these together,
we have compiled a routine for you to
do every second day, alternating with
other types of exercises such as walking
or jogging. This routine should be done
in reps of 20 for three (3) to five (5) sets
each and, as mentioned previously,
make sure you rest.
We recommend taking a break in

between sets for at least a minute. Your
routine should consist of squats, push
ups, dynamic/jumping lunges split into
10 per leg, bicycle crunches split into 15
a side and finish with some dips.
Incorporating other forms of exercises in your
workout is a good idea if you have the time and
the budget to do so. Sport is one of the best ways
to keep fit and flex your social skills. You can try
rock-climbing, dancing, Zumba, rollerblading,
Pilates and so on. Why not head to your local
community centre or gym to see what is on offer?
These forms of exercises don’t just target specific
muscles. They target a majority of the muscles
throughout your body, which boosts overall
muscle growth and metabolism.
If you are already doing strenuous exercises like

High-Intensity Interval Training, power lifting,
CrossFit or Bootcamp, you may want to try to
replace or reduce these types of exercises to a
maximum of 10 to 20 minutes a day. It is not
recommended to overwork your body during the
program because it has been designed to ‘gently’
stimulate the body, cleansing from the inside.
Therefore any additional external stress may
cause more harm than good, and that’s not what
we want for you.
Bonus Exercise Tips!
In addition to the above exercise plan, which is an essential
part of detoxing, we have included these bonus exercise tips
to help power-up your detox.
What is the Best Way to Stay on Track of Exercise and Keep

Motivated?
To keep yourself on track and accountable, we suggest
scheduling your workouts.
Pencil workout sessions into your daily planner or set a

reminder in your smartphone. Reminders like this help to
keep you accountable and provide a gentle nudge to get
your sweat on!
Break it Up
This tip is particularly helpful for those who have limited time
to fit in long workout sessions. If you simply don’t have the
time, break it up into shorter sessions throughout the day. Try
doing a quick cardio session before breakfast in the morning,
a 10-minute walk during your lunch break at work, and a post-
dinner weight session as you enjoy your favourite show on
the television. Weight training helps to tone your muscles,
speed metabolism and polishes off a workout session.
If you happen to be travelling and away from home for a night

or two, just pack a resistance band into your luggage so you
can exercise while on the go.
Burst training may also help to get you great results on

limited time. Burst training is interval training that combines
quick, high-intensity bursts of exercise with slow recovery
phases. This is said to help your body burn fat quickly as your
metabolism stays elevated for the 48-hours post-exercise.
Following is a quick example of a four-minute workout session incorporating
some burst training. After a warm-up and stretch, these exercises would be
done in bursts of 40 seconds, followed by 20 seconds of rest time between
each.
• Sprint on an exercise bike

• Do a set of fast push-ups
• Do pulsing squats with a shoulder press
• Do squat thrusts
• Plank or spider walk
• Do lunges on both legs with a shoulder press
Repeat the above set two (2) to three (3) times.
For more information and training tips on burst training, check out some of the
burst training videos available on YouTube.
There is no rule to say you need to pack everything into one session on our
program. Have some fun with it and do it as you can.
Variety is the Spice of Detox!

Keep your muscles guessing a little by cross training and doing a variety of
workouts. Don’t stick to the same thing every day. Variety will encourage new
muscle groups to do some work and help you to beat any boredom too.
Doing an activity that you don’t favour so much will make you less likely to stick
with your exercise regime. So, if there is an exercise that simply rubs you up the
wrong way, don’t force yourself to do it. Just change it up for something else
that you fancy a little more. Working out should not be a chore, it should be
something you look forward to getting stuck into regularly.!
Set Some Goals
Setting yourself a fitness goal gives you something additional to strive
for and satisfaction when you achieve it. Along your journey, try
setting some realistic expectations for yourself; jog 5km non-stop,
master a tough pose while doing yoga, complete a 3-minute plank
without failing. Whatever it be, large or small, goals help to get you
another step forward and go for something bigger next time!
Remember the Weekend

As tempting as it may be to have the weekend off, don’t undo all of
your good by skipping routine at the end of the week. How about
using some of the extra time you have over this period to squeeze in
an extra exercise, or an activity that takes a little longer than the
weekday workouts. An extra-long walk on the beach with your fury
friend. Or, get savvy in the kitchen and take the time to meal prep for
the week ahead.
Use the weekend to your advantage, not your disadvantage.

Tea Directions for maximum results
For maximum results, we
recommend taking 1 cup of
the Bondi Slim Tea in the
morning, preferably before
breakfast, and 1 cup in the
afternoon 3 hours before
dinner. A level teaspoon is
enough per cup.
We also recommend taking 1

cup of the Colon Cleanse Tea
(1.5 level teaspoons only) in
the evening, 1 hour before
bedtime, on the same days.
A total of 3 cups per day

while on the 14 or 28-day
program to help cleanse the
body.
For program tips and

directions, please go to our
FAQ website product page.
Good Luck on your Journey
Bondi Beach Tea Co. wishes you the best on your journey to a
cleaner lifestyle and a healthier you. Remember to stay
hydrated, get enough rest and do not give up!
Success ultimately comes down to you and how well you
plan your destination. A balanced diet, our detox teas and a
well-scheduled exercise program will help you get there
faster.
Good luck.
“I do my best to eat healthfully without depriving myself of

the things I love. ‘Everything in moderation’ is a mantra that
works for me. I also find that doing food elimination cleanses
or juice cleanses when the seasons change helps to reset my
body. For me, it’s about balance and budgeting calories. If I
have a splurge one day, I’ll be sure to be strict about my
calories the next.”
Kate Hudson
Finally, well done on making it to the end of our eBook.

As a special gift from us, use the code: DEREBOOK30
when checking out from www.bondibeachtea.com.au
and
get 30% off your order!!!
Diet Plans
Breakfast Lunch Dinner Snacks Water
Monday Fruit Salad Roasted Nori sheets A Small 1 2

with a small vegetable spread with handful of raw
3 4
serve of salad (red avocado, nuts.
unsweetened capsicum, filled with 5 6
coconut beetroot, red grated carrot,
yoghurt. onion & julienned 7 8
Brussels cucumber & Glasses
sprouts grilled
sprinkled with chicken. (Mark as
olive oil, you go)
oregano and
baked
pumpkin
sprinkled with
cinnamon).
Tuesday Chia seeds Beef and Steamed Hemp protein 1 2
soaked vegetable vegetables shake.
3 4
overnight with soup. (Brussels
coconut water sprouts, 5 6
and coconut broccoli,
milk topped snow peas & 7 8
with cinnamon carrots) Glasses
& blueberries. topped with
a little olive (Mark as
oil, cracked you go)
pepper and
salt and
boiled egg.
Wednesday Frittata with Grilled Pumpkin Veggie sticks. 1 2
red capsicum chicken salad soup.
3 4
and sweet (mixed lettuce,
potato with cherry 5 6
the option of tomatoes,
additional sliced red 7 8
smoked onion, grilled Glasses
salmon or or steamed
trout. asparagus (Mark as
spears). you go)
Diet Plans
Thursday Grilled Lettuce wraps Salmon Strawberries & 1 2
zucchini, using iceberg burgers with blueberries.
3 4
mushrooms lettuce filled a small serve
and tomatoes. with diced of sweet 5 6
tomatoes, potato mash
grated carrot, and a garden 7 8
bean shoots, salad. Glasses
avocado and
grilled lamb. (Mark as
you go)
Friday Scrambled Cauliflower A Small piece Apple. 1 2
eggs with cut into small of grilled
3 4
chives, flat leaf florets & fresh salmon
parsley and baked with a with fresh 5 6
the option of little oil, cumin coleslaw
additional powder, dressed with 7 8
smoked cumin seeds, olive oil, Glasses
salmon or coriander lemon juice,
trout. powder, salt and (Mark as
Hungarian pepper to you go)
sweet paprika, replace
chilli powder mayonnaise.
and salt. Serve
over a garden
salad.
Saturday Zucchini Grilled fish Prawn and Boiled eggs or 1 2
fritters made with a garden vegetable a tin of tuna.
3 4
with coconut salad (lettuce, stir-fry.
flour and tomato, red 5 6
grilled onion, grated
tomatoes. carrot and red 7 8
capsicum). Glasses
(Mark as
you go)
Sunday Poached eggs Roasted Boiled eggs Red raw 1 2
with spinach vegetables or a tin of capsicum
3 4
and with small tuna. sticks and 2
mushrooms. amount of tablespoons of 5 6
lean roast homemade
beef or guacamole. 7 8
chicken. Glasses
(Mark as
you go)
Exercise Plan
Standard 14 Day Detox Plan
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Yoga Light 30-min REST Bikram PiYo 60-min

Weights Walk Yoga (Pilates & Walk
Yoga)
Weight
Week 2 Body REST Swim Yoga 45-min REST Bikram

Weight Walk Yoga
Exercises
Weight
Standard 28 Day Teatox Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Yoga Light 45-min REST Bikram 30-min Light

Weights Walk Yoga Walk Weights
Weight
Week 2 Body REST Swim Xtend 45-min REST Bikram

Weight Barre Walk Yoga
Exercises
Weight
Week 3 Body Swim Light REST Bikram Body 60-min

Weight Weights Yoga Weight Walk
Exercises Exercises
Weight
Week 4 REST Yoga Aerial Yoga Light REST Body 60-min

Weights Weight Walk
Exercises
Bondi Beach Tea Recipe Ideas
Crunchy Papaya Salad with Prawns
This meal contains legumes, namely bean sprouts.
Unlike nuts and seeds, bean sprouts contain a high
percentage of water and fibre which are rich in nutrients.
This is because bean sprouts are in fact just sprouts and
not the entire bean. Not only that, bean sprouts contain
many essential nutrients, especially Vitamin C. This dish
also includes sweet papaya that goes well with sprouts,
as well as together with some prawns for protein. Put
simply, it is a straightforward and easy meal for you to
enjoy.
Crunchy Papaya Salad with Prawns
Servings 4, Preparation 15 mins, Cook time 6 mins.
Ingredients
Small cut papaya chunks 4 cups
Green onions thinly sliced 2
Fresh coriander 1 bunch
Bell pepper thinly sliced 1
Cooked shrimp .5kg
Fresh bean sprouts 1½ cups
For vinaigrette
Extra virgin olive oil ½ cup
Coconut aminos 2 tablespoons
Lemon made to juice and zest 1
Minced garlic 2 cloves
Sea salt To your liking
Freshly ground black pepper To your liking
Sriracha sauce (optional) 1 teaspoon
Directions
1. Add ½ cup of water to saucepan
2. Add bean prouts
3. Cover and cook over med-high heat for 6 minutes.
4. Strain beans to remove the liquid.
5. Prepare vinaigrette according to the recipe above, season to taste and
give a good stir in a bowl.
6. Mix all remaining ingredients and pour vinaigrette in a large salad bowl by
stirring.
Refrigerate for 30 minutes minimum before serving.

Vegetable Curry
This side dish is far from boring. Full of flavour, you have
yourself a distinctive dish that does not take any longer
to cook than other roasted vegetable recipes. This dish
works well when accompanied with grilled white meat or
even an omelette. It does not require heavy monitoring
which means you can even do half your clean-up while
waiting for it to be cooked.
Vegetable Curry
Ingredients
 Eggplant cut into cubes 1
 Chopped large zucchini 1
 Seeded bell peppers cut into cubes 2
 Onion thinly sliced 1
 Curry powder 2 teaspoons
 Olive oil 2 tablespoons
 Sea salt To your liking
 Freshly ground black pepper To your liking
 Maple syrup (Optional) 1 tablespoon
Directions
1. Preheat oven to 190 °C.
2. Whisk olive oil, curry powder and maple syrup (optional) in a bowl.
3. Spread vegetables on a baking sheet.
4. Drizzle curry oil over vegetable followed by tossing and seasoning until
everything is well coated.
5. Bake for 15 to 20 minutes.
Cranberry Avocado Salad
For those of you who think that salads are bland, here’s
one that will change your mind! The flavour and texture
from those sweet-tart cranberries, creamy avocado,
vinaigrette and crunchy slivered almonds combined with
healthy fats from avocado slices and olive oil will change
your concept of salads. Although some ingredients may
seem unique, they are easy to access from any major
grocery store. For final touches, you may even add some
salmon, steak or roast chicken to make it a wholesome
meal.
Cranberry Avocado Salad
Servings 2 to 4, Preparation 15 mins, Cook time N/A.
Ingredients
 Mixed baby spinach, greens and/or rocket 340g
 Sliced medium avocados 2
 Roasted almonds ¾ cup
 Dried cranberries ¾ cup
For dressing:
 Extra virgin olive oil 2/3 cup
 Poppy seeds 1 tablespoons
 Dried mustard 2 teaspoons
 Minced sweet onion 1 tablespoon
 Paprika ½ teaspoon
 White balsamic vinegar ¼ cup
 Sea salt To your liking
 Raw honey (Optional) ¼ cup
Directions
1. Mix dressing ingredients according to the recipe above, season and stir in a bowl.
2. Mix the vegetables with avocado and dried cranberries in a large bowl.
3. Pour ¼ of dressing over the salad and toss gently.
4. Sprinkle the almonds over the salad.
5. Serve with dressing.
Detox Apple Coleslaw
Apple is already known to give better skin health, control
weight, boost the immune system and so on. One other key
ingredient is celery, which is also well known for its
medicinal effects. Combine these two powerhouses and
compliment it with the rest of your healthy ingredients and
you have an ideal snack.
Detox Apple Coleslaw
Servings 2 to 3, Preparation 20 mins, Cook time N/A.
Ingredients
 Chopped small cabbage ½
 Chopped large celery stalk 1
 Grated or chopped Granny Smith apple 1
 Chopped medium bell pepper 1
 Olive oil ¼ cup
 Juiced medium lemon 1
 Sea salt ¼ teaspoon
 Celery seed 1 teaspoon
 Raw honey 2 tablespoons
Directions
1. Toss cabbage, celery, apple and bell pepper together in a large bowl.
2. Whisk the remaining ingredients in a separate bowl.
3. Drizzle and toss the whisked ingredients over the coleslaw.
Wild Rice and Roasted Butternut Squash Casserole
This savoury meal’s secret lies in good quality wild rice mixed
perfectly with Daikon radish seeds and black barley. It is a hearty
and tasty meal that will leave you more than satisfied.
Wild Rice and Roasted Butternut Squash Casserole
Ingredients
 Wild rice medley 1 cup
 Chopped small yellow onion 1
 Medium butternut squash 1
 Ground turkey 450g
 Baby spinach leaves 1 bunch
 Ground cinnamon 1 teaspoon
 Fresh parsley 1 tablespoon
 Fresh thyme 1 tablespoon
 Salt 1 teaspoon
 Apple juice/broth/water 1 cup
 Real butter 1 small slab
Directions
1. Preheat oven to 200°C.
2. Cook rice according to directions but less 10-15 minutes as it will be further cooked in
the oven.
3. Cut squash in half lengthwise, remove seeds, pour apple juice into a roasting pan with
squash face down and roast in the oven for 20 minutes. (You may cut into cubes to get
it firm but don’t overcook)
4. Brown the turkey over med-high heat in a non-stick skillet, add chopped onions and
sauté for 3 more minutes. Followed by chopped spinach and cook until wilted (approx.
2 minutes) and remove from heat.
5. Remove skin from squash and cut into 1-in cubes.
6. Mix rice, turkey mixture, squash, herbs and spices into prepared casserole dish and
bake for another 30 minutes.
Sprinkle cheese and bake for another 5 to 7 minutes before serving.

Pan-Fried Lemon Chicken
This simple and easy meal is cooked using the least fatty part
of your chicken, being the breast. But that’s not all! Lemon juice
is full of benefits, such as through maintaining a pH balance in
your body, aiding in your food digestion and also preventing
kidney stones. Simple yet effective!.
Pan-Fried Lemon Chicken
Servings 2, Preparation 40 mins, Cook time 610mins.
Ingredients
 Chicken breast 1
 Lemon juice and zest 1
 Olive oil/Coconut oil 1 to 2 teaspoons
 Sea salt ¼ teaspoon
 Black pepper ⅛ teaspoon
Directions
1. Use a zip-lock plastic bag to mix all the ingredients, press all the air out and seal it.
2. Use a meat pounder/rolling pin or equivalent to evenly flatten the chicken breast.
3. Allow the chicken to sit and marinate for at least 30 minutes for best results (optional).
4. Use a med-high heat to cook the chicken over a skillet for 4 to 5 minutes per side or until
completely cooked through.
5. Add more fat of your choice (i.e. coconut oil or olive oil).
6. Let the meat rest for 5 minutes minimum before slicing and serving.

Bondi Beach Tea Co. Diet, Exercise and Recipes Plan Jan 2019 PDF

Загружено:

Сведения о документе

Оригинальное название

Авторское право

Доступные форматы

Поделиться этим документом

Поделиться или встроить документ

Параметры публикации

Этот документ был вам полезен?

Это неприемлемый материал?

Авторское право:

Доступные форматы

Bondi Beach Tea Co. Diet, Exercise and Recipes Plan Jan 2019 PDF

Загружено:

Авторское право:

Доступные форматы

Bondi beach Tea Co.

Diet, Exercise and recipes

• PUTTING THE PIECES TOGETHER!

• DIRECTIONS FOR TEA

We take pride in helping our customers achieve their health goals.

Our three primary objectives are to reduce inflammation, promote

We have handpicked some of the best

We’ve incorporated a combination of

Don’t forget that we are all different, so every individual will

 Flattening of the tummy

Check the label first.

There is plenty of new research that draws attention to the significant

*Quick tip: If your cravings for something sweet are

Trans fats can be found in vegetable

Canola oil and other vegetable-based oils should also be avoided

*Quick tip: coconut oil is a good replacement for

* Quick tip: Himalayan or sea salt can be added into a salt

Substitute cow milk with almond milk. Almond milk is easily

Wheat flour is usually heavily processed, stripping it of its

*Quick tip: coconut flour is a weight loss-friendly

Although they seem innocent enough, wholegrains may hinder

*Quick tip: avoid roasted or toasted nuts. Heat damages the

A serving size of 28g (20g fat) is equivalent to:

*.William David, MD, Wheat Belly http://www.wheatbelly.com/

• 20 minutes of yoga per day can potentially

• Drinking lemon water (added sugar free)

• Use a high quality exfoliating body scrub to

• If you are on medication, always consult

Vegetables, Sprouts and Herbs

*Quick tip: spinach is another healthy, beneficial green leafy

Try to avoid roasted or toasted nuts, as the heat damages

Although they are a good source of protein, here’s a

• 20 Almonds: contain healthy fat, fibre, protein, magnesium

Shakes and Smoothies

Stevia, erythritol, and xylitol are acceptable sweeteners, used in moderation.

Lemon or Grapefruit Water

An example meal plan (if you skipped breakfast) could be as follows:

10.30am: A cup of Bondi Beach Tea Co. tea

Combined with a balanced diet,

Now that you have all of this valuable nutritional

 Sashimi and brown rice sushi.

 Poached chicken salad.

 Nuts and seeds (do not exceed 28g a day).

Bikram yoga is one of our preferred recommended exercises while

These exercises are designed to be

We recommend taking a break in

If you are already doing strenuous exercises like

What is the Best Way to Stay on Track of Exercise and Keep

Pencil workout sessions into your daily planner or set a

If you happen to be travelling and away from home for a night

Burst training may also help to get you great results on

• Sprint on an exercise bike

Repeat the above set two (2) to three (3) times.

Variety is the Spice of Detox!

Remember the Weekend

Use the weekend to your advantage, not your disadvantage.

We also recommend taking 1

A total of 3 cups per day

For program tips and

“I do my best to eat healthfully without depriving myself of

Finally, well done on making it to the end of our eBook.

Monday Fruit Salad Roasted Nori sheets A Small 1 2

Week 1 Yoga Light 30-min REST Bikram PiYo 60-min