1. Order Dr. Millers Holy Tea and Youthin.  Take as directed.

2. Choose the Right Carbohydrates: Simple carb foods can cause your insulin levels to spike up and down. This results in fat storage, malaise, and a general unhealthy feeling. Avoid sugary foods, avoid pasta, crackers, white bread, white rice, and potatoes. Here is a list of complex carb foods which will help you lose weight and make you look and feel healthy:

Yams
Squash
Steamed brown rice
Steamed wild rice
Oatmeal
Barley
Beans
Kidney beans
Corn
Strawberries
Melon
Cherries
Apple
Orange
Fat-free yogurt
Whole-wheat bread
High-fiber cereal
Whole grains

3. Protein: Eating lots of protein is the key to losing ONLY body fat and maintaining 100% of your bone and muscle tissue. Maintaining this precious bone and muscle tissue will keep your metabolic rate high and ensure lasting success. The following is a list of healthy lean proteins that you should put on your shopping list:

Chicken breast
Turkey breast
Lean ground turkey
Swordfish
Orange roughy
Haddock
Salmon
Tuna
Crab
Lobster
Shrimp
Top round steak
Top sirloin steak
Lean ground beef
Buffalo
Lean ham
Egg whites or substitutes
Trout
Low-fat cottage cheese
Wild-game meat
Tempeh
Seitan
Tofu
Texturized vegetable protein
Soy foods
Veggie burgers

4. Fat: Yes…eating FAT is good for you - as long as you are eating the right type of fats. There are fats that make you fat and fats that help you lose fat. Here is a list of fats that help you lose fat that you should put on your grocery list:

Avocado
Sunflower seeds
Pumpkin seeds
Cold-water fish
Natural peanut butter
Low-fat cheese
Low-fat salad dressing
Low-sodium nuts
Olives and olive oil
Safflower oil
Canola oil
Sunflower oil
Flax seed oil

5. VEGETABLES: Vegetables contain TONS of vital antioxidants that help aid in detoxifying the liver. They are essential to any weight loss program. Some of them that you should put on your shopping list are:

Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Tomato
Peas
Brussels sprouts
Artichoke
Cabbage
Celery
zucchini
Cucumber
Onion

6. Exercise: I know it's a pain, but try to exercise as often as possible. Exercise makes you feel good as well as accelerates weight loss.  Start by stretching, slow deep breathing and walking at your own pace.  Increase activity as you can.  CHALLENGE YOURSELF!

7. Visualize your success: I read an amazing story once. It was about a man who desperately wanted to lose weight. So he cut out a picture in a magazine of what was his ideal body. Each night before bed he visualized this body with his head on it. After following a healthy diet for 3 months with moderate exercise his results were astonishing. You literally couldn't tell the difference between his body and the body in the magazine that he had cut out.

Michaelangelo said it best with: "What I desire, I must first imagine. What I imagine, I create."

8. Choose “appropriate” portion sizes: USDA statistics show that because of increased portion sizes, the average total daily calorie intake has risen from 1,854 calories to 2,002 calories over the last 20 years. That increase—148 calories per day—theoretically works out to an extra 15 lbs. every year. Portion size is important to weight management. Employ a common sense approach, such as using the palm of your hand or your clenched fist for gauging the portion sizes of food.  

9. Plan meals ahead of time: You may even want to try different recipes and decide what works for you before you begin your training program. Experiment with different seasonings (such as Holy Tea bags!), try a variety of vegetables, and find which microwave settings work best for preheating food. By the time you're ready to start, you'll have the supplies you need and the confidence that you know what you're doing. Then, fix your meals in advance and freeze them. It's important to shop at least once a week. If you forget, you'll run out of good food and be tempted to cheat on your meals. Get containers to store your food. Purchase plastic storage containers, sports bottles, a water jug and a cooler to store and carry your food. Having nutritious meals within reach during a hectic day can keep you on track.

10. Find your “emotional reason” for staying on track: Researchers at George Washington University discovered that people who successfully transform their bodies are set in action by some sort of “emotional trigger” that helps to clarify their reasons for deciding to make change. In the study, researchers found that any event which elicited strong emotions such as alarm, embarrassment, shame and/or fear actually inspired people to transform their bodies for the better. Take a moment to consider your “emotional trigger” and use it to stay committed to your nutrition program. Strive for consistency, not perfection. You can be sure there will be the occasional meal or snack that's not on the recommended food list. When you get off track in this way, don't allow it to slow you down. Enjoy the divergence, recommit to your goal, and get back on track with your next meal.