Skinny Me Chicken Soup

I call this “skinny me soup” for a few reasons. 1) It is packed with nutrient and fiber dense vegetables. 2) The soup is filled with chicken which is packed with protein and will help repair muscle tissue. 3) The fiber and protein will keep you full on minimum calories. 4) It is super easy to make (not skinny but still a plus).

2 tablespoons of olive oil
2 cloves garlic, minced
1 large onion, chopped
2-3 bell peppers, chopped
2 large carrots, shredded
2 cups mushrooms, chopped
1 can diced tomatoes
6 boneless, skinless cooked chicken breast, shredded
4-8 cups chicken broth
Seasonings to taste: salt, pepper, anise seed, fennel seed, dried oregano, and dried basil


In a large saucepan, heat olive oil and add garlic until fragrant.
Add onion and season with salt. Heat the onions for about ten minutes , stirring constantly.
Add the bell pepper and heat until tender.
Add the shredded [...]

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Your Perfect 17 Day Diet (cycle One) Day


Veggie omelet: Whisk together one egg and three egg whites with 2 tablespoons each of sliced peppers, onions, mushrooms, and tomatoes. Pour mixture into a skillet over medium heat. Cook for about five minutes turning after three minutes. Season with salt, pepper, and a little hot sauce.

Chicken and broccoli: Combine steamed broccoli with a grilled chicken breast and top with a low sugar condiment such as soy sauce, hot sauce, or rice vinegar.

Grilled chicken salad: Top 2 cups of salad greens with chopped tomatoes, a slice pepper, mushrooms, and a sliced grilled chicken breast. Dress the salad with your favorite fat free balsamic vinaigrette.

Baby carrots dipped in a mix of nonfat plain yogurt, chopped garlic, and a multi spice seasoning.
1 serving nonfat plain Greek yogurt topped with 1 cup fresh or frozen berries.

Looking for similar meal plan ideas? We’ve released a meal plan app for [...]

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Greek Yogurt

The benefits of yogurt are overwhelming. Think probiotics you 17 day dieters. But if you haven’t joined the 28% of Americans who made the switch to greek yogurt, now is the right time.



The last great benefit of Greek yogurt is its versatility. Read on to find out all the ways to use it.

The obvious-eat it
Substitute  it for sour cream. Making a taco salad, use nonfat, plain Greek yogurt mixed with salsa for a dressing.
Recipe call for buttermilk? Use Greek yogurt instead just add a little water to thin it out.
Use it as a marinade like this recipe here
Use it instead of oil when baking. Next time you make banana bread skip the oil and use the yogurt.
Replace the fattening mayonnaise. Try this lighter version of a chicken salad sandwich.

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Benefits of Lemon Water

It’s no secret, I think lemons are great, beyond great. Lemons are amazing! The smell, the sweetness, and tartness they are a prefect little food packed with nutrients that cleanse, detox, and aid weight loss. The benefits of lemons are no secret either. Hello, there is actually a lemonade diet and the popular 17 Day Diet suggests drinking juice from half a squeezed lemon every morning before your first meal. But why? Read on to find out. . .
Benefits of Lemon Water
Drinking lemon juice in the morning detoxifies your liver and cleanses the kidneys by helping the body remove unwanted toxins.

Lemons improve digestion by keeping bacteria away. You can add freshly squeezed lemon juice to food or drink a glass of lemon water after each meal to stimulate the creation of stomach acid. They are also proven to give your regular bowel [...]

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17 Day Diet Fruit Chart

Find out what is in the allowed fruits for cycle one of the 17 Day Diet. Don’t be alarmed by the sugars as they all come from natural sources. Focus on the fiber, if you are lacking fiber in your diet reach for some blueberries. 
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* Fruit is measured as 1 medium piece of fruit or 1 cup fruit.

For more information on the 17 Day Diet, get the book written by Dr. Moreno!

For guidance while on the 17 Day Diet including personal support (we’ll answer your questions directly) see our app available on iPhone, Android phones and Kindle:
17 Day Diet Complete
iOS app on App StoreAndroid app on [...]
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Why Drink More Water?

Want to improve your skin, health, and aid your weight loss efforts? Drink more water. This tried and true method gets over looked too often. The popular 17 Day Diet suggests you drink at least 8 eight cups daily and during the jumpstart phase of the Flat Belly Diet, 8 cups of “sassy water” are mandatory. But can this tasteless liquid really live up to all its claims read on to find out…

Health Benefits of Drinking Water:

Healthier  Skin-Forget about  expensive creams or beauty treatments. Drinking water is the free way to hydrate your skin, prevent acne, and prevent wrinkles. 
Remove Toxins-Water flushes toxins from your body especially from your digestive tract. The kidney system is dependent on water to do its work. Water also helps get rid of excess nitrogen and ketones which is important when following a high protein diet.
Cushions and Supports [...]

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Healthy, Lean, & Vegan

I spent the morning hiking with a close friend who had just completed a month of veganism. She partook in the challenge to be “healthier & leaner.” Did it work? She reported back this morning that not only did she gain six pounds; she, also, felt too sluggish to workout. I of course had to ask what she was eating daily to make her gain weight and lose energy. The culprit: protein, well more lack thereof.

If you are unsure of why our bodies need protein, check out “Get Your Protein.” The short story is that protein repairs muscle tissue, keeps you full, and provides the body with needed energy. In my friends case, meat, eggs, and dairy had been her number one source of protein for years and she didn’t know what to supplement her diet with when she cut those things out. Cutting out animal products can be an excellent [...]

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Kale Heaven

Craving something crispy, salty, crunchy, and full of flavor? Put that potato chip bag down and reach for something 100 times better, Kale chips. Kale chips? You may ask. They satisfy every salty and crunchy craving you have and even if you don’t like kale give these a try. I promise you wont regret it like you will that potato chip bag.



Benefits of Kale

Low calorie, high in fiber, and has 0 fat. 1 cup only has 36 calories! 
High in iron: not sure what Popeye was thinking eating spinach.
Packed with antioxidants
Anti-inflammatory: 1 cup has 10% the RDA of omega-3 acids
High in vitamin A which is great for your skin, vision, and mouth health.

Not only are these chips a [...]

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This months challenge is based on the previous challenges that we have completed. We have done squats, pushups, and core workouts. So in the August Abs challenge we are bringing it to the next level (it might be a challenge for someone just starting out but you can always adjust it according to your level). August 1 starts with 50 crunches if you can’t do 50 crunches in a row, do as many as possible, rest and begin again until you do 50. Do the same with the bicycle crunches on August 2 and the preceding days. More rest will be required in this challenge as well. Your body is doing more work and it is important to give it rest so that your muscles can recover and rebuild, Sculpting a longer and leaner body.
absRead more

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Skinny-Jeans Brownies

It seems I have a sweet tooth. Last week, I made lemon bars and tonight I made brownies. And, if these were just any brownies, I wouldn’t be able to fit in my jeans tomorrow with all these delicious desserts running around my kitchen. Lucky for me, I have a recipe that keeps me in my skinny jeans and tames my sweet tooth. 

I love this clean eating recipe because you can adapt it to fit any eating style. There are variations for Gluten-Free , Paleo, and Vegan diets.


1/4 cup unsweetened cocoa powder
1/2 cup whole wheat pastry flour (oat flour, almond, or coconut flour)
1/4 tsp. each baking powder and salt
1/3 cup sugar
1/2 cup unsweetened applesauce
3 tablespoons Coconut OilRead more

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