Breakfast: 1/2 cup whole grain cereal and soy or rice milk with ¾ cup of fruit of your choice or 1 cup of Toasted Apple cinnamon cereal and almond milk  with ½ cup fruit of your choice.
Lunch: fruit dip (slices of apple, banana, orange) 1/3 serving Natural Vega, 1/3 serving Chocolate Vega Whole Food Health Optimizer, ½ tbsp hemp seeds. Mix Vega and hemp seeds together, dip fruit in and eat.
Snack: 3 fresh dates with hemp butter
Dinner: 3 cup mixed greens, with ½ cup broccoli, ¼ chick peas, ¼ avocado and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar (or ginger papaya salad dressing).and dulse strips.
Snack: 1 apple, 1/3 serving of Vega with ½ cup cold water

Breakfast: ½ serving Chocolate Vega Whole Food Health Optimizer blended with ½ a pear, ½ a banana and ¼ cup soaked almonds. Blend with about 450 ml of cold water.
Lunch: 3 cup mixed greens, with ½ a grated carrot, ¼ cup soaked green lentils, ¼ avocado and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar (or ginger papaya salad dressing).
Snack: 1 apple and ¼ cup walnuts or 1 Vega Bar.
Dinner: Stir Fry: ½ cup extra firm tofu, ¼ cup bean sprouts, ½ cup cauliflower, 1/4c snow peas, ¼ cup water for stir frying with ½ tsp cumin and ½ tsp curry powder, 2tsp hemp oil (to be added after) 1/2c brown rice or soaked quinoa. For best results stir-fry with coconut oil.
Snack: ½ serving of Vega with roughly 190ml of water

Breakfast: ½ serving Natural Vega Whole Food Health Optimizer blended with ½ pear, ½ banana, 1 tbsp fresh ginger root. Blend with about 450 ml of cold water.
Lunch: spinach with other mixed greens, ¼ cup soaked almonds, hemp oil and balsamic vinegar.
Snack: 1 Mango ¼ pecans
Dinner: ½ sweat potato (steamed),1 cup mixed greens and 1 ½ cup stir fried extra firm tofu. or 2 cups of Coconut Lime Curry (recipe in Thrive).
Snack: ½ serving of Vega with roughly 190ml cold water

Easy Italian Antipasto Salad Ingredients

• romaine lettuce, cut into bite-size pieces
• iceberg lettuce, cut into bite-size pieces
• salami slices (1 serving about 4-5 slices – check serving size on package)
• peperoni (1 serving about 4-5 slices – check serving size on package)
• shredded cheddar cheese (I use about 1/4 cup)
• Combine all of the ingredients in a large bowl and toss it up.
• Italian dressing (1 serving size or add to taste) I recommend putting the salad dressing on the side and dipping your salad, because you will eat less dressing by doing this, but if you prefer to mix it in then feel free to do so.

Easy Antipasto Salad

Build Strong Obliques

Do you want to build your obliques? Watch this free work out video tutorial from GotFitnessOnline.com

Learn how to build your cardio with this Free Kick Boxing combo video from Got Fitness Online

• For a strater lower your calorie intake by 500 calories, if that doesn’t work then take another 200 calories off.
• Don’t go under 1,000 calories total for the day.
• Get all the measuring tools you need to measure or weigh your food.
• Fruit is good but be careful how much you consume because they are still calories and some are very high in sugar.
• Dont forget  about your vegetables.
• Make a chart that has 3 meals and 3 snacks, also factor in your protein, carbs, fat, and calories, at the end of the day get  a total of them all.This will help you keep track of how many calories, protein, carbs, and fat you can have in your day.

example – coming soon

protein                carbs               fat             total  calories

breakfast

snack

lunch

snack

dinner

snack

NOW Magnesium

Now Gaba

Now Melatonin

• NOW Magnesium Citrate, 250 Tablets
• NOW GABA, 750mg/100 Vcaps
• NOW Melatonin, 3mg/180 Capsules

Now GABA 1000mg | Now Magnesium 200mg | Melatonin 3mg

I take: 400mg of Magnesium, 1500mg of GABA and 6mg of Melatonin every night before I go to bed, and it has helped me beat my insomnia. Read my story below and I hope it can help you get some real sleep.

Do you have problems with sleep or do you suffer from insomnia?

I have been suffering from insomnia almost all of my life, and I finally found a way to get some sleep at the age of 31 years old, I guess it’s better late than never. If you suffer from insomnia and would like to try an alternative way from the typical medication that most doctors like to throw at you, then read this article.

My Story of Insomnia Hell

If you have insomnia, and you have tried many different things to get some sleep, maybe you should give this a shot. I have had problems with my sleep or insomnia since I was a young kid, and I have seen a few doctors about my sleeping disorder only to  be told that I was experiencing depression, but I did not feel depressed. By the time I was 18 years old I had lost all hope in doctors and just thought this would be something that I would have to deal with for the rest of my life, because I was constantly being told the same thing over and over by these so called doctors. Every time I went to a doctor they would just want to prescribe some type of medication; usually it was the newest and most popular medication being pushed by the doctors. I tried ambien when I was younger and it had an opposite effect on me, it made me feel wired and wide-awake. More recently, I started taking trazodone in my thirties, and this actually did work for me, although I felt like a zombie during the day, and after a while I had built up a tolerance and had to keep increasing the dosage. Finally at the age of 31 my doctor called me in to his office and said he had done some research and he recommended that I try taking natural supplements, so of course I was totally in agreement with him, because I do not like taking medications. My doctor who to this day is my savior and has provided me with the only prescription that is still working to this day. I feel no side effects and actually get a good nights sleep; oh yeah and I actually have dreams now. My doctor told me to take GABA 1000mg, Magnesium 200mg and Melatonin 6mg every night about 1 hour before I go to bed, and that was it, I have been sleeping good for almost two years now. I have had a few rough nights, but I get good sleep 95% of the time. I had an extreme case of insomnia before I have gone 4 days with no sleep and on averages I would get no more than 2 hours of consecutive sleep, so I get a lot more sleep these days compared to before.

I hope this helps someone out there, because I know what it’s like, and it can be hell getting no sleep.

Please try this, and if it works for you spread the word.  No one should have to go through insomnia it is a horrible and torturous experience.

Share your comments below.

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