By: Massiva Ouali BA, LSH, CRTS

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Molly Poole
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1 Satisfied Slim Down By: Massiva Ouali BA, LSH, CRTS

Hello, my name is Massiva, I am a mother of three energetic boys in San Francisco, CA. I went through a lot of ups and downs with my weight during each pregnancy.

2 Hello, my name is Massiva, I am a mother of three energetic boys in San Francisco, CA. I went through a lot of ups and downs with my weight during each pregnancy. Now I am in a great shape and I want to give you the tips that helped me lose weight after each birth. I hope you will enjoy learning and applying them to reach your weight loss goals effortlessly. Most people think weight loss is about deprivation and struggle. They feel it is a stressful challenge that is overwhelming. I really believe that setting your mind to lose weight and following a routine can be effective. I am offering you successful tips that can help you lose weight without being hungry or being chained to your kitchen.

3 Sleep at least 8 hours a day, because lack of sleep makes you hungry and affects your appetite. Leptin and Grehlin hormones get out of balance with lack of sleep signaling your brain to eat more even when you are not truly hungry. Also the immune system will be lowered making you more prone to illness and lowered metabolism. Envision your success: you can make your own goals as real as possible by visualizing yourself succeeding in particular scenarios, like making the right choices when dining out. Revisit these scenarios often, and think about how good you'll feel about achieving your goals. It is a good idea to put photos up of when you felt your best and visualize yourself at that size again for a few minutes everyday. This can help reprogram your brain to make it happen. Protein: This is one of nature s most satisfying foods. Each one of your meals should include a protein source (grass fed meat, wild fish, pastured eggs). When you do this you will have a lot less cravings for sugars and carbs. Eat about 4-6 oz of protein at each meals for weight loss success. Eat Healthy Fats: I has been proven that healthy fats support brain health and give sustained energy. Choose clean sources a fat source (grass fed butter, tallow, olive oil, avocado oil). Try to have 2 tablespoon per meal to lower hunger and flavor food. Green Plate Special: This can be leafy greens or cruciferous vegetables. I try to make them the base of every meal because they are full of fiber and provide antioxidants. A good system is to fill half your plate with vegetables each meal that will help detox your body to support metabolism.

4 Walk: Walking should be a daily routine that you will implement for the rest of your life. Get out of the noise and traffic and go in a park or to the beach. I got a step counter that really helps me to stay active. Lift Weights: Once you have added more walking try to include weights. I found weightlifting to be the best exercise for a humans body, because by growing your muscles, you get your whole body strong and lose fat. It can be a great way to boost metabolism and lower your body fat percentage. Another side benefit is that it always make boosts my self esteem. Cut Grains and Gluten: This can be very overwhelming at first but what I found was if you create similar recipes to the ones you use to eat but with your new healthy alternative ingredients, your mind and body will be satisfied. Gluten can be very inflammatory for the digestive system which can increase stress hormones, which can cause weight gain. Also many people eat bread instead of more nutrient dense foods that will help to reduce cravings. When someone is full of bread they won t have room for foods like grass fed butter, liver, or wild salmon. Sub the Sugar: Instead of sugary snacks try whole low glycemic fruits such as berries, apples, pears. Also dark chocolate can be a healthy snack such as 85% cocoa. I also use stevia as a natural sweetener. After a few weeks of these swaps you will find your craving going away and your waistline being slimmer. Many experts agree that eating below 150 grams of carbohydrate will contribute weight loss. The average American eats over 300 grams of carbs and so lets cut it in half for great results. Drink Water: lots of water and make your own electrolytes drinks using. Make sure to use filtered water that is free of fluoride and chlorine that can clog the liver making weight loss harder. Find Support: Have you noticed that birds of a feather flock together? Don t listen to anyone that is unsupportive. Negativity doesn t help anyone get healthy and can even sabotage your hard work. Try to a friend with similar outlook and goals so you can lift each other up.

5 Bring Your Own: Take with you your own food when invited to parties. I have done it and and my friends really responded to it in a positive way and adopted the idea of trying it themselves. Get Rid of Your Scale: It may be tempting to step on a scale whenever you see one, but if it's making you feel bad, then give it a break. Keep in mind that the number is not going to change overnight. Allow yourself weekly weigh-ins, but remember that your weight isn't always the most accurate measure of success. You could be building fat-burning muscle and be losing inches instead of pounds. Revamp Your Medicine Cabinet: Switch to holistic health care if possible. Toxins that overburden the liver can make you store fat. Visit my blog ( for more DIY, healthy eating and learn how to use essential oils to enhance your health and wellness. Protein: This is one of nature s most satisfying foods. Each one of your meals should include a protein source (grass fed meat, wild fish, pastured eggs). When you do this you will have a lot less cravings for sugars and carbs. Eat about 4-6 oz of protein at each meals for weight loss success. Eat Healthy Fats: It has been proven that healthy fats support brain health and give sustained energy. Choose clean sources a fat source (grass fed butter, tallow, olive oil, avocado oil). Try to have 2 tablespoon per meal to lower hunger and flavor food. Give It Time to Work: Remember that weight loss is not a short-term project, it all depends on your body s metabolism response to the new routine are trying out.

6 I will teach you how to navigate the grocery store in a hurry

Meat- 4-8 oz per meal Grass Fed Beef (all kinds) Grass Fed lamb (all kinds) Organic Free Range Poultry Pastured (all kinds) Wild game (all kinds) Fish- wild is best

7 Meat- 4-8 oz per meal Grass Fed Beef (all kinds) Grass Fed lamb (all kinds) Organic Free Range Poultry Pastured (all kinds) Wild game (all kinds) Fish- wild is best Shellfish- wild or Farmed in USA (all except imitation crab meat) Organic Deli Meat (watch labels gluten and nitrate free) Eggs- Organic, Free Range, Pastured, Soy Free

Orange Bell peppers Tomatoes Cucumbers Brussel Sprouts Radishes Celery Mushrooms Lettuces

8 Non- Starchy Veggies- Organic 4 to 6 cups daily,cauliflower, Artichokes Spinach, Asparagus Jicama Broccoli Yellow Squash Zucchini Okra Spaghetti Squash Onions Green, Red, Yellow and Orange Bell peppers Tomatoes Cucumbers Brussel Sprouts Radishes Celery Mushrooms Lettuces Cabbage- all Kale, chard, Peppers (jalapeño, etc.) Pumpkin Snow Peas/ green beans Turnips Eggplant

9 Starchy Veggies- 1-2 serving per day Butternut squash Yams/Sweet potatoes Acorn squash Japanese squash Yucca, Plantains, beets

10 Seasonal Fruit: 1 piece/serving per day Berries- Best choice apples olives avocados Lemons and Limes Melon

11 Oils- only these Olive oil- not heated Organic extra virgin coconut Ghee Grass fed Butter Fats from high quality pastured animals Coconut milk- native forest brand bpa free Sesame oil- occasional

12 Dairy: If tolerated, with no sensitivity Raw, full fat, organic- 4-8 ounces per day

13 Misc: help yourself Fresh herbs- parsley, cilantro, basil Spices- cumin, cinnamon, turmeric Garlic- fresh and powdered Fermented foods like Sauerkraut, Kim- chee, kvass 2 tbsp per meal to improve digestion, Mustard- gluten free

14 Exclude- beans, soy, grains, gluten for 30 days

15 How about a one week meal plan to get you started? Ready?

16 Day 1 Food Swaps Breakfast 3 Eggs omelette, Zucchini and onions, 1 tbsp coconut oil, 1 tbsp rawsauerkraut Lunch Roasted chicken breast, sautéed mushrooms and asparagus in olive oil, salt and pepper Dinner 4-6 oz steak and mushrooms with a spinach salad, 1 cup broccoli and 1 tbsp butter, 2 beets Snack-if needed ¼ cup walnuts, ½ blueberries

17 Day 2 Breakfast Steak leftovers 2 eggs, 1 cup cabbage in coconut oil 1 tbsp raw sauerkraut Lunch 6 oz Red Snapper with butter and lemon, 1 cup Spinach, 1 tbsp coconut oil Dinner 6 oz chicken with lettuce, ½ cup butternut squash, with 1 tbsp coconut oil and cinnamon Snack-if needed Pumpkin seeds ¼ cup, 2 cups melon

18 Day 3 Breakfast 2-3 eggs scrambled in coconut oil and ½ avocado, 1 tbsp raw sauerkraut Lunch Beef Kefta (See Recipe on blog) mixed green salad with lemon and olive oil Dinner 6 oz Halibut filet, 1 cup steamed cauliflower with sea salt and grass fed butter Snack-if needed 2 tbsp. Almond butter, Organic apple

19 Day 4 Breakfast 1 cup Raw Milk, 1 cup raspberries, Flax seeds, 1 tbsp almond butter (blend), 1 tbsp raw Sauerkraut Lunch Stir fry, coconut aminos, ginger, with 4 oz shrimp and veggies Topped with 2 tbsp sesame seeds Dinner cauliflower casserole with béchamel sauce ( see recipe on the blog) 3 ounces canned crab over salad Snack-if needed sea weed, raw flax crackers and ½ avocado

20 Day 5 Breakfast 1 cup full fat organic cottage cheese 1 pear, ½ avocado Lunch Spinach, walnut and 2 oz organic feta, salad with grilled chicken breast, olive oil and lemon juice dressing Dinner 1 cup green beans steamed topped with ¼ cup nutritional yeast wild salmon steak 4 oz Snack-if needed 1 cup Greek yogurt, ½ cup Raspberries 2 tbsp ground flax

21 Day 6 Breakfast 6 oz Lamb or beef sausage (gluten free), ½ cup sauteed green vegetables with olive oil Lunch Sauteed chicken liver with spices and garlic, 1 cup steamed broccoli, 1 tbsp olive oil Dinner Paleo seafood soup (see recipe on the blog), ½ cup berries Snack-if needed I can wild sardine in olive oil with cucumber slices

22 Day 7 Breakfast Frittata with sautéed vegetables topped with raw feta cheese ½ avocado Lunch 6 oz chicken breast with paprika and cumin, cooked in a pan with avocado oil, spinach salad Dinner 6 oz halibut fillet sautéed with lemon and butter, mashed cauliflower, 1 tbsp coconut oil Snack -if needed 3 ounces raw cheese, baby tomatoes

23 Day 8 Breakfast 2 baked chicken thighs, 1 baked sweet potato, grass fed butter, cinnamon Lunch Tuna, boiled eggs, olives, over butter lettuce with olive oil and lemon. Dinner Baked chicken, broccoli and 1 tbsp grass fed butter, medium baked sweet potato Snack-if needed 2 oz 85% dark chocolate bar kombucha 16 oz

24 When you incorporate these changes into your life you will find that digestion, sleep and body composition will improve. Over time a slimmer and healthier version of yourself will be staring back at you with a smile. Eating real food, lowering stress and adding efficient exercise will make all the difference in your mood and dress size. Thank you for taking time to read me. I am so excited to hear your success stories. If you want to learn more about how I take care of my health living a holistic lifestyle, food recipes and DIY creating visit my blog at: If you need to start shopping for your list, here is a link to my holistic store: In Health! Massiva

I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body.

Introduction I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body. You can do the most intense workouts ever created, but if you