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Returns Policy

Returns accepted if product not as described, buyer pays return shipping fee; or keep the product & agree refund with SmilingBody.com. If the product you receive is not as described or low quality, SmilingBody.com promises that you may return it and receive a full refund. The return shipping fee will be paid by you.

Returns & Refund is a guarantee provided by Smiling Body

When you receive a product that was bought and paid for on our site, and you find it is not as described or is of low quality, you can contact us (james at Smilingbody.com) to resolve these problems.You will then be able to request a full refund and return the item, or keep the item and agree a partial refund with us.

Scope of Guarantee

All products on SmilingBody.com have the Returns & Refund guarantee. Any product bought through the site is protected if the items you received are not as described. Please be aware that all item because of the nature of the products are destroyed on receipt by us.

The following situations are not included:
1. An item you claim is not as described, but the seller can prove that it is.
2. Items are as described, but you no longer want them.

Guaranteed Protection Period

You can submit refund requests up to 15 days after your order has been completed. You can do this by contacting SmilingBody.com Please note that you can only open one dispute per order.

Return Shipping Fee

Buyer pays return shipping fee; or keep the product & agree refund with SmilingBody.com.

 

 

 

 

 

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Common Sense Meal Plan

Common Sense Meal Plan

You have taken the first major step toward reshaping your entire midsection. Now it is important to start right, in order to get the best possible results and unveil your new body!

If you are struggling with achieving a healthy weight this is the program for you This Common Sense Meal Plan includes an easy to follow nutritional plan as well as some simple recommendations for a cardiovascular program that will accelerate your results.

I’ve looked at many Crash diets, quick fix gimmicks, and endless other methods which give little to no results. So education and simple common sense advice is needed and is actually all you need.

I salute you for taking this first step.

Pay attention to your caloric in take!

Note:

  • 1 gram 0f Protein has 4 calories
  • 1 gram of carbohydrates has 4 calories
  • 1 gram of Fat has 9 calories
  • 1 gram of Alcohol has 7 calories

You should strive to eat a balanced diet and stay within your body’s Basal Metabolic Rate (BMR), which is the amount of calories your body needs to perform its daily functions. At the end of the day, your progress will be determined by the energy (calories) you take In from food, minus the energy (calories) you expend through exercise.

Another thing to keep in mind is that you should strive to eat every two to three hours. When you go much longer than that without consuming a meal, your body goes into starvation mode and your metabolism slows or shuts down in an attempt to burn as little energy as possible to keep you alive. . There are many formulas to calculate your BMR. A simple and accurate one is the Harris Benedict Equation. This accounts for about 60 to 70 percent of calories burned in a day and includes the energy required to keep the heart beating, the lungs breathing, the kidneys functioning, and the body temperature stabilized.

  • BMR For an adult male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) (6.8 x age in years)
  • BMR for an adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in indies) (4.7 x age in years)

After calculating your BMR, divide this into equal meals to be eaten every two to three hours, combining protein, carbohydrates, and healthy fat with your first few meals and then protein and vegetables, or protein and healthy fat with your final meals of the day. The reason for this is that carbohydrates are what your body chooses to burn first, so if you eliminate them late at night, your body will more readily rely on fat for fuel than if there is always a constant excess of carbohydrates in the body. If you have the carbohydrates your first few meals of the day, you should be fueled with more than enough glycogen to get through the day, and ‘go to bed with a lower glycogen level that in you were to ingest late night carbohydrates.

DAY 1

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk 14 cup of oatmeal with skim milk or water.
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • turkey Sandwich on 7 or 12 grain bread with vegetables, mustard or light mayonnaise

Meal 3:

  • 1 grilled chicken breast
  • half cup brown rice with vegetables

Meal 4:

  • 1 fist-sized serving of fish with mixed vegetables

Meal 5:

  • light salad (balsamic vinegar, and 1 tsp canola or olive oil with egg whites and a handful of nuts

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts, and salt),
  • 1 serving plain air popped popcorn (no butter).
  • A salad with balsamic vinegar/ 1 tsp olive or canola oil.
  • 1 serving of cottage cheese (see serving size on back of container)

DAY 2

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk 1/4 cup of oatmeal with skim milk or water
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • 1 whole grain or spinach wrap with tuna, turkey or grilled chicken, vegetables

Meal 3:

  • 1 salad with handful of almonds and

Meal 4:

  • 1 fist-sized piece of fish with 1 fist-sized sweet potato

Meal 5:

  • grilled chicken salad with canola or olive oil and balsamic vinegar

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts, and salt),
  • 1 serving plain air popped popcorn (no butter).
  • A salad with balsamic vinegar/ 1 tsp olive or canola oil .
  • 1 serving of cottage cheese (see serving size on back of container)

DAY 3

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1 serving cereal with skim milk
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • chicken salad sandwich on whole grain

Meal 3:

  • 1 salad with handful of nuts, balsamic vinegar.

Meal 4:

  • 1 grilled chicken breast with 1/2 cup of brown rice.

Meal 5:

  • 1 fist-sized portion of fish with mixed vegetables

Late night snack (PICK ONE):

  • 1 Tablespoon NATURAL peanut butter (ingredients on the back say peanuts, and salt).
  • 1 serving plain popped popcorn (no butter)
  • A salad with balsamic vinegar/ 1 tsp olive or canola Oil
  • 1 serving of cottage Cheese (see serving size on back of container).

DAY 4

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1 Serving bran flakes with skim milk 1 piece of fruit (apple, grapefruit, orange, berries).

Meal 2:

  • 1 spinach wrap with tuna and vegetables

Meal 3:

  • 1 salad with handful of nuts, balsamic vinegar

Meal 4:

  • 1 grilled chicken breast with 1 small baked potato

Meal 5:

  • 1 fist-sized portion of fish with mixed vegetables

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts, and salt),
  • 1 serving plain air popped popcorn (no butter)
  • A salad with balsamic vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see serving size on back of container).

DAY 5

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1/2 cup of oatmeal with skim milk or water
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • turkey sandwich on 7 or 12 grain bread with vegetables

Meal 3:

  • 1 fist-sized portion of fish with mixed vegetables

Meal 4:

  • 1 grilled chicken breast with 1 cup of brown rice

Meal 5:

  • light salad (balsamic vinegar, and 1 tsp canola or olive oil with egg whites and a handful of nuts

Late night snack (PICK ONE)

  • 1 tablespoon NAIURAL peanut butter (ingredients on the back say peanuts, and salt)
  • 1 serving plain air popped popcorn (no butter)
  • A salad with balsamic vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see sewing size on back of container)

DAY 6

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1/4 cup of grape nuts with skim milk
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • turkey sandwich on 7 or 12 grain bread with vegetables, mustard or light mayonnaise

Meal 3:

  • 1 fist-sized portion of fish with mixed vegetables

Meal 4:

  • 1 grilled chicken breast with V2 cup of brown rice with vegetables

Meal 5:

  • light salad (balsamic vinegar, and 1 tsp canola or olive oil with egg whites and a handful of nuts

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanut and salt)
  • 1 serving plain air popped popcorn (no butter)
  • A salad with balsamic vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see sewing size on back of container)

DAY 7

Meal 1

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1/2 cup of all bran with skim milk
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • turkey sandwich on 7 or 12 grain bread with vegetables, mustard or mayonnaise

Meal 3:

  • 1 light yogurt, crunchy vegetables in plastic bag

Meal 4:

  • 1 grilled chicken breast with 1/2 cup of brown rice with vegetables

Meal 5:

  • light salad (balsamic vinegar, and 1 tsp canola or olive oil with egg whites and a handful of nuts

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts and salt)
  • 1 serving plain air popped popcorn (no butter)
  • A salad with balsamic vinegar/ 1 tsp alive or canola oil
  • 1 serving of cottage cheese (see serving size on back of container)

DAY 8

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1/4 cup of oatmeal with skim milk or water
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • light yogurt with chicken salad

Meal 3:

  • 1 grilled chicken breast with 1/2 cup of brown rice with vegetables

Meal 4:

  • 1 fist-sized serving of fish with mixed vegetables

Meal 5:

  • light salad (balsamic vinegar, and 1 tsp canola or olive oil with egg whites and a handful of nuts

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts and salt)
  • 1 serving plain air popped popcorn (no butter)
  • salad with balsamic vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see serving size on back of container)

DAY 9

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1 small granola bar
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • 1 whole grain or spinach wrap with tuna, turkey or grilled chicken, vegetables

Meal 3:

  • 1 salad with handful of almonds

Meal 4:

  • 1 fist-sized serving of fish with 1 fist-sized sweet potato

Meal 5:

  • grilled chicken salad with canola or olive oil and balsamic vinegar

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts and salt)
  • 1 serving plain air Popped popcorn (no butter)
  • salad with balsamic Vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see serving size on back of container)

DAY 10

fchoice)

Meal 1:

  • 3 egg whites (or other protein choice) with 1 yolk.
  • 1 serving of bran flakes with skim milk
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • turkey sandwich on whole grain bread.

Meal 3:

  • 1 salad with handful of nuts, balsamic vinegar

Meal 4:

  • 1 grilled chicken breast with 1 small yam/sweet potato.

Meal 5:

  • 1 fist-sized portion of fish with mixed vegetables

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts, and salt),
  • 1 serving plain air popped popcorn (no butter)
  • salad with balsamic vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see serving size on back of container)

DAY 11

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1 serving of bran flakes with skim milk
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • 1 light yogurt with a low carb protein bar

Meal 3:

  • 1 salad with handful of nuts, balsamic vinegar

Meal 4:

  • 1 grilled chicken breast with 1 small baked potato

Meal 5:

  • 1 fist-sized portion of fish with mixed vegetables

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts, and salt),
  • 1 serving plain air popped popcorn (no butter) salad with balsamic vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see serving size on back of container)

DAY 12

Meat 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1 cup of oatmeal with skim milk or water
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • turkey sandwich on 7 or 12 grain bread with vegetables, mustard or light mayonnaise

Meal 3:

  • 1 fist-sized portion of fish with mixed vegetables

Meal 4:

  • 1 grilled chicken breast with 1 sweet potato with vegetables

Meal 5:

  • light salad (balsamic vinegar and 1 tsp canola or olive oil with egg whites and a handful of nuts

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts and salt)
  • 1 serving plain air popped popcorn (no butter)
  • Salad with balsamic vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see serving size on back of container)

DAY 13

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1 small bowl of morning cereal
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • turkey sandwich on 7 or 12 grain bread with vegetables, mustard or light mayonnaise

Meal 3:

  • 1 fist-sized portion of fish with mixed vegetables

Meal 4:

  • 1 grilled turkey breast, 1 cup of brown rice, mixed vegetables

Meal 5:

  • light salad (balsamic vinegar, and 1 tsp canola or olive oil with egg whites and a handful of nuts

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts, and salt),
  • 1 serving plain air popped popcorn (no butter)
  • salad with balsamic vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see serving size on back of container)

DAY 14

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1/4 cup of bran with skim milk
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • spinach wrap with sliced turkey and mixed vegetables, mustard or light mayonnaise

Meal 3:

  • light yogurt, crunchy vegetables in plastic bag

Meal 4:

  • 1 grilled turkey breast, 16 cup of brown rice, mixed vegetables

Meal 5:

  • light salad (balsamic vinegar, and 1 tsp canola or olive oil with egg whites and a handful of nuts

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts, and salt)
  • 1 serving plain air popped popcorn (no butter)
  • salad with balsamic vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see serving size on back of container)

Proteins: Chicken breast (grilled), turkey breast (grilled), LEAN steak, fish (salmon, trout, whiting, tilapia), egg whites / or lean protein shake with very low carb content. If you’re going to have a shake, try to limit yourself to ONE shake per day, preferably either at breakfast, or directly following your workout. Please, do NOT fry any of your foods!

Purpose of proteins: Protein repairs your muscle tissue. A muscle IS protein. Proteins also have no effect on your blood sugar levels. Therefore if you are hungry at NIGHT, protein would be a good food choice to have (as it doesn’t affect your blood sugar levels and body fat tends to be stored when you raise your blood sugar levels). You can also have a salad as well, if you don’t feel like having protein. Whatever you do, do NOT have any carbs late at night, when your goal will be to burn off excess fat while you sleep, so that when you wake up in the morning and do your cardio, you are burning even more stored

FAT for energy! You will burn the most fat when you have little to N0 carbs in your system! But at the same time, you need more complex carbs to fuel you throughout the day. I cannot stress how important all this is, and as time goes on, you will get to know your body a lot better.

Carbohydrates: Plain oats with water (if you can’t bear the water, have a small amount of skim milk with the oats, but LIMIT THE DAIRY, it will hinder your goals). yams, grits, brown rice, cream of rice, cream of wheat. If you are going to do cereals, try to stick with a cereal that is low in sugar and have a small amount of it.

Portion control is key with everything. carbohydrates are the most important of the food groups you will have to watch and understand. The closer you can stay to these choices for your carbs, the better off you will be. Stay away from bread, pasta and dairy as they will cause you to take longer to drop weight. Vegetables can be eaten ANYTIME. FILL yourself up on huge salads, with balsamic vinegar and garlic powder (or seasoning of your choice, e.g. Ms. Dash).

Purpose of Carbohydrates: Carbohydrates are divided into two types: Simple and complex. Simple carbs are short chains of sugars, which get broken down by your body easily. They typically come from sweet sources (candy, fruits, Gatorade). They don’t provide as long term sustenance as do their complex counterparts. The only time you should have simple carbs is some fruit for breakfast, or a Gatorade or PowerAde after your workout with a protein shake (this is known as your post workout meal and is VERY important). Complex carbohydrates are longer chains of sugars, which last a longer time in your body and provide more fulfillment, since you will be waiting between 2-3 hours in between meals. Complex carbs are typically NOT sweet (pasta, rice, potatoes, bread, etc).

Fat: Canola oil, olive oil, Udo’s Choice Blend, 1 small avocado, NATURAL peanut butter (check that the ingredients are just peanuts and salt; NOTHING else), almonds. (You can spray your pans with PAM, which will be much better than putting oil in there. . .it is thinner and won’t stick to you like the oil). The oil should preferably be taken orally instead of used with your cooking, as cooking changes the way it works with your body.

Purpose of fat: If you don’t give your body a certain source of calorie, it will go into ”starvation” mode for that food and will hold onto it. If you don’t eat enough fat, your body will HOLD ONTO fat, instead of burn it. Therefore you should be eating small amounts of fat throughout the day (no more than 809 in a day); to make sure that your body knows you are getting some, and then it will release excess fat into your bloodstream a lot easier. Also, unsaturated (healthy) fats are good for your heart and help a lot of other metabolic processes. Drink as much water as you can ALL day. It will only help you to drop water weight, by urination. One would think that drinking water would make you hold onto water, but it will ONLY do that if you eat T00 many carbs, or too much junk food. Otherwise, the purpose of it is to FLUSH salt and excess water from under your skin, thereby INCREASING definition. Remember this, and drink water all day!! Just make sure that you take a multi-vitamin, because when you urinate, you are excreting your minerals, which need to be replaced. Drinking a lot of water with the dandelion root will help you lose water weight more quickly. Green tea will help also. I drink a LOT of green tea, and it does wonders for your organs, body, mind, and helps to get rid of excess water weight. It is full of antioxidants which help light cancer.

Late night eating: this is one of the most important parts you must understand. The purpose of your time after 8PM is to maintain a low blood sugar level, in order to go to bed with little glycogen in your system. This means having NO Carbs late night, so that you can go to bed and burn fat while you sleep. Then, when you wake up and do cardio, you will be burning MORE fat!

Here are foods to have late night, if you are hungry (Try not to eat anything that’s not on this list): PLAIN air popped popcorn with NOTHING on it, your choice of protein (chicken breast, turkey, steak, fish, or egg whites). And of course you can have big huge salads (no heavy dressing, just balsamic vinegar, and garlic powder, lemon juice, garlic salt, a little canola or olive oil etc.) Just STAY away from the carbs!!

PLEASE, I cannot stress the importance of this enough, If you can ditch the late night carbs, you will see AMAZING results.

Structure of your Meals: Your meals for one week will consist of 1 serving protein and 1 serving of carbs for your first 3 or 4 meals. If you have anything else after those 4 meals, it should just be light protein and salad (no carbs). Keep your carbs earlier in the day, AFTER your cardio preferably. For those of you who can’t do your cardio on the morning, it’s Important to get cardio in later on in the day to burn that stored glycogen.

THE GLYCEMIC INDEX

You should also understand the glycemic index!! You can read about it here: