30 Day Weight Loss Challenge Worksheet

Dr. J's 3-4 week "Jumpstart" Healthy Weight Reduction Strategy

For best results, print and fill out the 30-Day weight Loss Challenge Worksheet

The main staples of your program are the alkalizing soup and cruciferous veggies. So be sure to include broccoli and cauliflower. Raw, steamed, or roasted are best.

During your second and third weeks add 2-4 oz of protein (chopped chicken or beef) to your soup. Vegetarians may substitute one-third cup of grain (such as rice) AND one third cup beans (to make a complete protein.)

Take the LifesMiracle CaraFast Ultra (for appetite control) and take 1-2 Tri-Zyme Plus Enzymes before each meal. (Especially prior to eating the vegetable soup).


Please do not deviate from this recipe for maximum results. Enjoy!

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Healthy Alkalizing Soup


  • 2 large cans V8 juice
  • 1/2 c water
  • 1 med head cabbage chopped
  • 1 bag shredded carrots or 4 carrots chopped
  • 4 stalks celery chopped
  • 1 med onion chopped
  • 2 cans diced tomatoes
  • 1 pkt dry onion soup mix
  • 1 beef bouillon cube or 1 tsp bouillon granules/powder
  • Garlic or red pepper flakes
  • Other herbs, other vegetables
  • No additional salt as soup mix, bouillon, and V8 all contain salt.


Healthy Weight Reduction Strategy

Drink unsweetened green tea, cranberry juice and water. Severely limit alcohol and eliminate all soft drinks.

Moderate exercise 20 minutes a day will also burn more calories and help you lose weight and gain muscle. (See workout below.)

Eat all the Alkalizing Soup you want each day!

Day 1: Eat all the fruit you want except bananas.

Day 2: Eat all the fresh, raw, or cooked vegetables of your choice, (includes salad, but use only spray dressing.) Stay away from dry beans, peas, and corn. Reward yourself at end of day with a large big baked potato and butter. (Mashed is also acceptable, but either way be reasonable on the butter)

Day 3: Combine days one and two, but no baked potato. Eat one hard boiled or poached egg.

Day 4: Eat as many as 8 bananas and drink as many glasses of skim milk as you like. Eat one hard boiled or poached egg. This day is supposed to lessen your desire for sweets.

Day 5: Eat up to 20 oz. of your choice of beef, chicken breast or fish. Baked, grilled, poached, or boiled. Eat a large can of tomatoes or up to 6 fresh tomatoes. Drink lots of water to wash out uric acid.

Day 6: Eat up to 20 oz. of your choice of beef, chicken breast or fish. Baked, grilled, poached, or boiled. All the vegetables you want. (see day 2) No baked potato.

Day 7: Eat all the slow-cooked brown rice you want, unsweetened fruit juice and vegetables you want. (We suggest you add the rice to your soup)

Repeat Daily Menu for 4 weeks

20 Minute Aerobic Workout

Using this workout 20 minutes a day will help you burn more calories, stimulate fat burning hormones, and increase your metabolic rate, helping you to lose weight, and gain muscle.

You can choose any exercise you wish, such as running, skipping rope, working with light weights, etc. The beauty of this workout is that you decide, based on your fitness level, how hard you can push yourself. You estimate your own levels based on your fitness. (All the levels are approximate.)

  • Your level 1 is 10% of effort you can exert.
  • Your level 2 is 20% effort and so on for the other levels.
  • Your level 10 is 100% of the effort you can safely exert for your fitness level.

This 20 minute workout has only 4 minutes of relative discomfort, where you're near your upper limits. So, not only is it a safe aerobic workout, but as your stamina and endurance increase, the relative scale of the levels you set for yourself will gradually go up. You will love the flexibility and results of this workout!

  • Minutes 0 through 2: Warm up to level 5
  • Minutes 3-5, 7-9, 11-13, & 15-17: Work gradually from level 5 to level 8 in these three minute periods
  • Minutes 6, 10, & 14: Hold at level 9 for one minute
  • Minute 18: Hold at level 10 for one minute
  • Minute 19: Cool down to level 5 for one minute

4 Minute Aerobic Workout

This is similar to the workout above but it requires only 4 minutes per day! As above, you can choose any exercise you wish, such as running, skipping rope, working with light weights, etc.

The way this exercise works is, you alternate 20 seconds of all-out effort with 10 seconds of rest! Even with this short cardio exercise you will feel great, while stimulating fat burning hormones that increase your BMR and your ability to burn fat, even while you're at rest!

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