THE 72 HOUR RESET PLAN Reset, Refresh and Recharge Your Body in 3 Days

Life Is Crazy Good. ™

Imagine taking a weekend to reset, refresh and recharge and

showing up at work on Monday feeling lighter, brighter and in an overall better mood? That’s right, in just 72 hours, 3 days or

simply put, in just one weekend you do all of that and give

your metabolism a “do - over”. Don’t misunderstand, by no

means am I suggesting that in 3 days the fat will just melt away and you’ll be your desired weight or dress size, but with this

simple weekend plan you will be well on your way!

The information I am going to share with you is not a substitute for medical advice. You are strongly encouraged to always consult with your doctor before modifying your diet or

beginning a workout regimen.

If you have any questions, comments or concerns or would like

to work with Nissi , please visit my website at

www.nissitravis.co m

Wishing you all the best of success on your journey to loving

the life you live…. And as always…

Life Is Crazy Good.

Let’s face it, God really knew what He was doing when He designed us. Our bodies are amazing machines! In theory, you really shouldn’t NEED a detox, eating correctly on occasion and even just a little exercise keeps the body in surprisingly good working order. However, there are times when you just feel crappy. Maybe life has just been super busy and before you know it you’ve been living on potato chips, cookies, lemonade and shh…vodka! No judgement. No guilt. No condemnation. I’ve been there, more times than I can count! Maybe you’ve overindulged during the holidays or you’re constipated after that well - deserved girl’s weekend in New Orleans, I mean who couldn’t eat too much there?! Man!... beignets, gumbo and hurricanes! See, told you -

been there, done that, got the t - shirt AND the Pat O’Brien’s souvenir glass!

Nonetheless , now it is time to get back to reality and back on track and the good news is it’s a lot easier than you think and in just 72 hours you can quickly recharge your body’s fat burning system with smoothies and a little exercise.

Benefits of a Quick Detox

- Less bloating/gas ( cuz that’s soo not sexy, right?!)

- More energy

- Improved regularity and digestion

- Brighter skin

- Flatter tummy

- A few pounds lighter

I am not a drill sergeant, and this is not boot camp. This is a simple rapid solution to get things moving in the right direction and help you feel much better in 3 days.

So , fret not… Ya girl Nissi got’chu ! A quick detox is just what the doctor ordered! So , let’s “cut to the chase”, shall we ?!

How easy is it ?

Very. Enjoy a smoothie for breakfast and another for any other meal of your choice, either lunch or dinner. You should have one regular meal full of fiber and protein. I suggest a salad, that way, your greens are on double duty! The best part is you can mix and match your smoothies throughout the weekend. Or if you find one or two that you really like stick to those! Again, this is supposed to be quick and easy. Do what makes you feel good, to feel good! And don’t forget to drink water!

I like salads because not only are they quick and easy, but they won’t add a whole lot to your shopping list. . Two of my favorite salads are copycat recipes; one from Panera Bread and the other from Corner Bakery. The Panera Bread salad is the Fuji Apple Chicken Salad. Now, I am an extremely picky eater, so I always make and order mine with extra greens and without the gorgonzola cheese and tomatoes… I just don’t like either. Yuck !

The Corner Bakery Salad I simply fell in love with, is also modified, but it’s the Shrimp Power Caesar Salad. My modifications are extra greens and Olive Garden Light dressing (if I make it) and the Corner Bakery House Dressing (if I order it) - both are vinaigrettes .

Of course, you can make any salad you like, or you can have light healthy meal like grilled chicken breast or salmon and steamed broccoli. The point is that if you replace two meals with smoothies and drink water throughout the day (preferably room temperature water with lemon) a light meal will be all you need. Plus, you want to chew some food and chew slowly. When you chew your body expects to get full. Your gut suppresses a hormone called ghrelin, which controls hunger, while also releasing fullness hormones. These hormones tell your brain that you have eaten, reducing appetite, making you feel full, and that helps you stop eating .

Place all ingredients in a blender until smooth. and enjoy immediately.

*I prefer oat milk only because it’s more versatile, but coconut milk will give you that island vibe. Also, other companies make coconut milk, those are just the two I’ve used in the past and I don’t have a preference. If you use oat, soy or almond milk you can add coconut extract to taste.

Preparation

½ cup frozen pineapple

1 kiwi peeled and diced.

1 handful of spinach and/or kale (I buy them mixed)

cup of coconut milk* (like Silk or So 1

Delicious brand) just make sure it is from a carton NOT a can

½ teaspoon of pure vanilla extract

8 - ice cubes 10

Ingredients

5 minutes • Makes 1 serving

Green Tiki Hut Smoothie

Tip: Goes great with Razzle-

Dazzle Natural

Cocktail™

Optional ingredients:

These ingredients are totally optional but help with satiety. So, you can add some or all and it will only cost you a few more calories without changing the taste.

2 teaspoons ground flaxseed

2 teaspoons chia seeds

4 tablespoons of rolled oats

1 teaspoon of matcha green tea powder

A Chocoholic’s (Green) Dream

Bonus recipe: swap the protein powder for a handful of your favorite frozen berries and you’ll have a Chocolate Covered Straw,

Blue or Rasp berry Smoothie!

5 minutes • Makes 1 serving

Ingredients

1 cup of chocolate milk alternative (I used Silk Protein Chocolate Pea, Almond & Cashew Milk)

½ frozen banana or two dates

2 tablespoons of cacao powder

1 scoop of chocolate (or cookies and cream) whey protein powder

1 handful of spinach and/or kale

2 teaspoons of chia seeds

½ teaspoon of coffee extract or vanilla ) (

6 - 8 ice cubes

1. Place all ingredients in a highspeed blender and blend until smooth and creamy.

Pro Tip: Mix in 1 scoop of Magic Potion or Cloud 7

Natural Cocktail™

Add all ingredients to blender and blend until smooth.

Optional ingredients:

These ingredients are totally optional but help with satiety. So, you can add some or all and it will only cost you a few more calories without changing the taste.

teaspoons ground flaxseed 2

2 teaspoons chia seeds

Scoop of Razzle-Dazzle Natural Cocktail™ 1

Preparation

1 container nonfat peach Greek yogurt Like Activia

1 cup frozen peaches

1 handful spinach and/or kale

1 teaspoon vanilla extract

1 / 4 cup old fashioned oats

1 4 / teaspoon cinnamon

1 tablespoon of orange juice

½ cup of milk of your choice

Ingredients

minutes • Makes 1 serving 5

Granny’s Green Peach Cobbler Smoothie

My preference is oat milk but if your jam is whole milk

or another milk alternative…then Go for it!

Place all ingredients in a blender until smooth and enjoy immediately.

Preparation

1 cup whole leaf aloe vera juice 2 tablespoons ground flaxseed 1 cup frozen blueberries 1 frozen ripe banana 1 tablespoon grated ginger

/2 cup of baby spinach 1 6 - ice cubes 8

Ingredients

5 minutes • Makes serving 1

Green Island Belly Burner Smoothie

Tip: Oat milk will make this

smoothie extra creamy but will

add a few more calories

Optional ingredients:

These ingredients are totally optional but help with satiety and will give you an extra boost!

2

teaspoons chia seeds

4 tablespoons of rolled oats

1 Scoop of Girl Power Natural Cocktail™

Peach - Mango Tango Smoothie

Bonus recipe: swap the peaches for pineapple and the almond milk for coconut milk and you’ll have a Piña Colada Smoothie!

5 minutes • Makes 1 serving

Ingredients

¾ cup frozen peaches

½ cup frozen mango

½ frozen banana (or two dates )

1 handful of spinach and/or kale

1 cup of almond or oat milk

¼ cup of rolled oats

1 container nonfat peach Greek yogurt (I used Activia )

Place all ingredients in a highspeed blender and blend until smooth and creamy.

Make this a breakfast smoothie by adding 1 scoop of

Razzle-Dazzle Natural Cocktail™ and you’ll be ready

to seize the day!

Place all ingredients in a blender until smooth and enjoy immediately .

Preparation

1 cup of oat or almond milk

½ teaspoon of ground cinnamon

¼ cup of rolled oats

1 banana or three dates

1 tablespoon maple syrup

1 handful spinach and/or kale

1 teaspoon vanilla extract

1 /8 teaspoon butter extract

Ingredients:

5 minutes • Makes 1 serving

Green Sticky Bu n Smoothie

Tip: Adding a few ice cubes and 1

scoop of Cloud 7 Natural

Cocktail™ will make this an

extra creamy, cold and relaxing

afternoon treat!

Optional ingredients:

Adding 2 teaspoons of chia and flax seeds help with satiety and won’t

change the taste.

What to Do?

Give Your Metabolism a Shock Treatment with Cardio!

Some exercise is especially important when you’re detoxing. Think about it this way - the whole point of detoxing is to rid your body of unwanted toxins, right? Exercise, specifically cardio, will help your lymphatic system

and bowels flush those toxins. Cardio gives your blood a fresh burst of oxygen and gets your large muscle groups working and improves your mood.

Now you don’t have to run for miles but at least 30 minutes per day should be included in your weekend reset program - even if you must break those 30 minutes up in 10 - minute increments throughout the day. If you have workout equipment, great! But if you don’t, bodyweight exercises will get your heart rate up just the same. Here are just a few suggestions:

You can take a brisk walk

You can do some housecleaning

You can jump rope

You can stream a workout playlist and dance (like nobody’s watching!)

You can do Jumping Jacks

You can do pushups or sit ups

Again, consult your physician before beginning or changing any exercise

program.

If you’re looking for low impact cardio exercises YouTube is a great

resource.

What to Do?

Sleeping Beauty

Last but certainly not least, getting enough sleep is so very important in

your weekend detox. You’ve heard it a million times, you need 6 - 8 hours of quality sleep per night, and while it’s not always possible, it is true.

Sleep has many benefits, including helping the body repair, regenerate, and recover. Sleep is even beneficial to the immune system; some research shows how better sleep quality can help the body fight off infection. And another study in the Proceedings of the National Academy of Sciences of the United States of America said that healthy sleep patterns affect the

hormones responsible for appetite, so getting a good night's rest can help you consume fewer calories during the day .

So, take this weekend and make sleep a priority this weekend!

That’s it! 72 hours later, good food, some exercise and some much -

deserved rest… and Voilà! Metabolism is reset! Go out and conquer the world. Or at least feel better trying!

If you would like more information about how to work

with me you can find me at www.nissitravis.com or

follow me on Instagram at dr.nissi.wellness.coach