Flax Granola (here) with ½ cup blueberries
Served with Silk Coconut Milk or Rice Dream
Carrot Ginger Soup (here)
Sautéed or steamed broccoli
Baby romaine with fresh herbs of choice and sunflower seeds, dressed with EVOO, lemon juice, and herbs of choice
1 medium-sized apple
Kale with Spicy Coco Sauce (here) with sunflower seeds
Beet and Carrot Salad (here) with pumpkin seeds, lemon juice, EVOO, and your choice of herbs
Flax Granola (here) with pear
Served with Silk Coconut Milk or Rice Dream
Carrot Ginger Soup (here) with sunflower seeds
Baby romaine with ¼ avocado, EVOO, lemon juice, and herbs of choice
Sautéed or steamed broccoli
Apple and almonds
Kale with Spicy Coco Sauce
Basmati rice with pumpkin seeds
Beet and Carrot Salad (here) with sunflower seeds, lemon juice, and EVOO
Flax Granola (here) with apple
Served with Silk Coconut Milk or Rice Dream
Baby romaine with grated carrots, ¼ apple, and sunflower seeds, dressed with EVOO, lemon juice, and herbs
Cream of Broccoli Soup (here)
Spicy Roasted Pumpkin Seeds (here)
Chicken with herbs or spices of choice
Roasted Vegetables (here)
Baby romaine with avocado, EVOO, lemon juice, and herbs
Flax Granola (here) with friendly fruit of choice (here)
Served with Silk Coconut Milk or Rice Dream
Roasted vegetables, reheated and served on a bed of baby romaine with pumpkin seeds, along with hard or soft goat cheese
Carrots with raw almond butter
OR
Trail Mix
Chicken with herbs or spices of choice
Baby romaine with carrots and avocado
Zucchini Pasta (here) with Sunflower Pesto (here)
TMP Smoothie (here)
Baby romaine with radicchio, grated raw beet, and pumpkin seeds
Cream of Broccoli Soup (here)
Carrots with raw almond butter
OR
Bare brand Apple Chips OR Apple Chips (here)
Chicken with Spicy Apricot Glaze (here)
Sautéed zucchini with onion, basil, lemon juice, and Manchego
Baby romaine with pomegranate
Flax Granola (here) with friendly fruit of choice (here)
Served with Silk Coconut Milk or Rice Dream
OR
Blueberry Compote (here)
Baby romaine with leftover zucchini, avocado, pumpkin seeds, and Manchego
Lemon Basil Escarole Soup (here)
1 ounce Bare Apple Chips OR Apple Chips (here)
OR
Trail Mix (here)
Your choice of grilled steak, lamb, wild whitefish (preferably halibut or flounder), or duck breast; OR eggs with kale and broccoli (portion sizes are here)
Roasted Vegetables (here)
Baby romaine with ¼ avocado and herbs of choice
Flax Granola (here) with friendly fruit of choice (here)
Served with Silk Coconut Milk or Rice Dream
OR
Apple Streusel (here)
Leftover roasted vegetables, reheated and served on a bed of baby romaine with almond slivers
Cream of Broccoli Soup (here)
1 ounce salt-free potato chips with Zucchini Noush (here) OR
Trail Mix (here)
Chicken with fresh herbs or approved spices (here) Sautéed vegetables: Broccoli, yellow squash, and scallions Baby romaine and grated carrots
TMP Smoothie (here)
Sautéed vegetables on a bed of baby romaine with almond slivers
Chicken Kale Soup (here)
Trail Mix (here)
OR
Spicy Roasted Pumpkin Seeds (here)
Test a new protein—beef, lamb, wild whitefish, duck breast, or eggs
Zucchini Pasta (here) sautéed with scallions and topped with grated Manchego
Baby romaine with grated carrot and herbs of choice
Flax Granola (here) with friendly fruit of choice (here)
Served with Silk Coconut Milk or Rice Dream
Sautéed kale with TMP Caesar dressing (here), avocado, apple, and pumpkin seeds
Lemon Basil Escarole Soup (here) or Carrot Ginger Soup (here)
Low-sodium potato chips (1 ounce)
OR
Trail Mix (here)
Any friendly protein (to help you choose, see “Rotate or React:
The Protein Story” here; portion sizes here) Leftover roasted vegetables
Baby romaine with grated carrots and herbs of choice
Flax Granola (here) with approved fruit of choice (see here)
Served with Silk Coconut Milk or Rice Dream
Cream of Broccoli Soup (here)
Baby romaine with almond slivers and carrots
Spicy Roasted Pumpkin Seeds (here)
OR
Trail Mix (here)
Your choice of a new protein: grilled steak, lamb, wild whitefish (preferably halibut or flounder), duck breast, venison, scallops, lentils, tempeh, or pinto beans on a bed of romaine; OR eggs
Sautéed kale, yellow squash with scallions, and grated Manchego
Flax Granola with approved fruit (see here)
Served with Silk Coconut Milk or Rice Dream
OR
Almond Grabbers (here) and approved fruit
Baby romaine with hard or soft goat cheese, carrots, and dried cranberries
Cream of Broccoli Soup (here)
Trail Mix (here)
OR
Low-sodium potato chips
Chicken with herbs of choice
Sautéed Zucchini Pasta (here) and Sunflower Pesto (here)
Baby romaine with radicchio and pomegranate
TMP Smoothie (here)
OR
Blueberry Compote (here)
Chicken Kale Soup (here)
Baby romaine with avocado and pumpkin seeds
1 ounce Bare Apple Chips OR Apple Chips (here) with optional Zucchini Noush (here)
OR
Trail Mix (here)
Any protein you have tested and found friendly
Test a new vegetable—sautéed, steamed, or baked
Sautéed zucchini, yellow squash, and scallions
Baby romaine and pomegranate
Flax Granola (here) with a friendly fruit (here)
Served with Silk Coconut Milk or Rice Dream
Leftover vegetables with sunflower seeds and apple on a bed of red leaf lettuce
Chicken Kale Soup (here)
Trail Mix (here)
OR
Low-sodium potato chips
Any protein that you have tested and found friendly
Baby romaine with grated carrots and herbs of choice
Sautéed kale and carrots
Any breakfast you have tested and found friendly
OR
Test bread with raw almond butter and apple
OR
Test Arrowhead Mills Spelt Cereal, with chia seeds and sunflower seeds (for portion, see here)
Chicken Kale Soup (here)
Baby romaine with sunflower seeds and carrot
1 ounce low-sodium potato chips
OR
Trail Mix (here)
Approved protein (see here)
Zucchini Pasta (here) with scallions, basil, and grated Manchego (for portion, see here)
Baby romaine with pear
Blueberry Compote (here)
OR
TMP Smoothie (here)
Cream of Broccoli Soup (here)
Baby romaine with grated raw beet and pumpkin seeds
Carrots with Vegan Creamy Kale Dip (here)
OR
Trail Mix
Chicken (here) with Indian Spice Rub (here)
Sautéed kale with onions and yellow squash
Baby romaine and pomegranate
Flax Granola with friendly fruit (see here)
Served with Silk Coconut Milk or Rice Dream
Chickpea option: Sautéed chickpeas with curry, carrots, and kale
Baby romaine with avocado and sunflower seeds
OR
Rice option: Sautéed kale with yellow squash with basmati rice, topped with pumpkin seed hummus (here)
Salad with grated beet and carrot
OR
Almond Grabbers (here)
Any protein you have tested and found friendly
Steamed, roasted, or sautéed vegetables you have tested and found friendly
Baby romaine with radicchio
Apple Streusel (here)
OR
Blueberry Compote (here)
Chicken Kale Soup (here)
Baby romaine with avocado, dried cranberries, and sunflower seeds
Spicy Roasted Pumpkin Seeds (here)
OR
Bare Apple Chips OR Apple Chips (here) and Zucchini Noush (here)
Friendly protein
Vegetable Timbale (here)
Baby romaine with grated beet and herbs of choice
TMP Smoothie (here)
OR
Blueberry Compote (here)
Roasted or steamed broccoli on a bed of baby romaine with carrots, goat cheese, and sunflower seeds
Lemon Basil Escarole Soup (here)
1 ounce low-sodium potato chips with ⅛ cup homemade guacamole (here)
Test a restaurant
OR
Choose any friendly dinner you have enjoyed.
Repeat your two favorite days so far.
Throughout The Plan, I recommend preparing big batches as often as possible so you’ll have lots of leftovers. I also recommend doing as much as you can ahead of time. (As a working mom, believe me, I know the value of time!) For instance, while you are gathering your supplies, try making all your soups and freezing them. After the first few days, you’ll be eating chicken every other day, so why not roast a chicken on Day 3 for the whole week? Voilà! Half your kitchen time is done already!
I promise that all of the recipes on The Metabolism Plan are real no-brainers. Remember, the Plan started in New York City, where people have kitchens the size of broom closets! If you ever want to get more elaborate, you can branch out to recipes in The Plan Cookbook. But again, for your first 30 days, let’s keep it quick and simple.
I want you to be totally confident you have everything you need, so let me answer some frequently asked questions to clear up anything you might be wondering about.
Adequate protein is crucial to your weight loss and overall health. For the first 20 days, you don’t need to do any calculating, because all the meals are carefully calibrated for you. But in case you’re curious, I have the day structured so that women have 10 to 40 grams of protein for breakfast, 15 to 25 grams of protein for lunch, and 25 to 60 grams of protein for dinner. Men have 15 to 50 grams for breakfast, 20 to 35 grams for lunch, and 40 to 70 grams for dinner. This is actually a very high-protein diet, but unlike traditional high-protein diets, it’s relatively low in meats and high in vegetarian proteins.
Proteins make up the majority of molecules in your body—not just muscle, but also hormones, including insulin, and vital biochemicals, such as enzymes. When you’re short on protein for even a single day, you slow your metabolism as your body converts other molecules like glucose and fat into amino acids, which are used to make more protein.
Continued lack of protein also means your body doesn’t produce enough enzymes, which causes decreased hormone levels. Enzymes catalyze the vast majority of metabolic reactions in your body—without them, life does not exist! Please support all these components of your body by making sure you get enough protein for the best weight loss and repair.
People ask me about this all the time. In an ideal world I would say eat everything organic. But sometimes organic food is not easy to procure or becomes too much of a budget drain. If buying 100 percent organic isn’t a viable option, here are a few suggestions.
• Check out the Environmental Working Group website (ewg .org), where you can find two wonderful lists: the “Dirty Dozen” and the “Clean Fifteen.” The first is a list of the most pesticide-laden foods—the ones you really should buy organic if you possibly can. The second is of the foods that are relatively clean, even when conventionally grown, so you don’t need to be as concerned with buying them organic. These lists change annually, so I suggest you check them once a year.
• Look online. The online market has exploded with organic foods that are inexpensive and can be shipped right to your door.
• Check out Costco and other huge discount stores, which often have an incredible array of organic, hormone-free, antibiotic-free, and wild foods at a fraction of the cost in specialty stores.
• Buy food in season when you can. When you can’t, rely on frozen items such as organic blueberries to keep your budget in check.
I definitely see people having reactions and gastrointestinal upset to farm-raised fish, which accounts for about 50 percent of the fish currently consumed in the United States. To be frank, the research on the health risks of farm-raised fish is pretty alarming. When you consider the way these fish are raised, that’s not surprising:
• They are given large amounts of antibiotics to avoid disease spreading in overcrowded pens.
• Their feed contains high levels of PCBs, a hazardous industrial compound.
• They have been shown to contain high levels of dioxins and mercury, also major toxins that burden your body, stress your thyroid, and overwork your immune system.
Incredible, right? Most people think fish are healthy, but now you know that farmed-raised fish are anything but!
What’s the solution? You can sometimes find affordable flash-frozen wild fish. I also buy wild fish when it’s on sale and freeze it myself.
For meat, the news is much better: Antibiotic- and hormone-free meat usually costs only a little more than conventional meat, and in the next 30 days you will be consuming a lot less meat than you’re probably used to. So even if the meat is a bit more expensive, you’ll spend about the same as you did before while also being kinder to the earth’s ecosystem. Sounds like a winning scenario to me!
Now, it’s not often, but I have seen it: If someone reacts to a particular food, they might also react to animals who eat that food. A prime example is when someone is reactive to corn—they might also be reactive to corn-fed beef, but not to grass-fed beef. It’s amazing how sensitive the body can be! This explains why so many people can do great eating grass-fed beef while having an inflammatory reaction to corn-fed. It’s not the beef—it’s what the beef ate.
Your takeaway: Choose organic and local, absolutely, if you can manage it. If that isn’t in your budget, there are a lot of great alternatives for you. Certainly, going antibiotic- and hormone-free is a step in the right direction.
Generally, it’s best to take supplements only when you need them. However, during the initial stages of The Metabolism Plan, you will be using a few supplements to help your body achieve its optimal noninflammatory state. If you need them, you might also be taking supplements in small doses through the whole 30 days. The goal is to take whatever you need when you need it, let the supplement do its job, then allow your body to heal on its own.
When you start your 30 days, you do want that little nudge, so here’s what I recommend.
• Liver detoxifier: The liver is responsible for over 500 functions, including regulating metabolism and synthesizing and secreting hormones. I’d love you to support your liver with a morning glass of water and lemon, plus one of the detoxifier choices that I post on my website (www.lyngenet.com). Don’t like taking pills? That’s okay, you can start with something milder, such as dandelion tea. Whatever you choose, please take it first thing in the morning and remember that if you have it as a tea, it counts toward your total water intake. The liver does a nice job of detoxing while you sleep, so giving it a little extra love in the morning is great for your hormones and your overall health. Once you finish your 30 days, you can let go of the supplement, but please do continue with your morning glass of water and lemon.
• MSM: Methylsulfonylmethane, a.k.a. MSM, is a natural form of sulfur that can reset your body’s entire histamine response while reducing your reactivity to foods. MSM is a building block of collagen, which you also need for healthy skin, nails, and hair.
If I were a songwriter, I’d write a love song for this fabulous supplement, which has made such a huge difference in my life and the lives of thousands of Metabolism Planners. I first found out about it when I was suffering from awful seasonal allergies that regularly triggered sinusitis and three-day migraines. Finally, I couldn’t deal with the pain anymore and did some research. When I discovered MSM, I was thrilled: I took it for six weeks and didn’t need to take it again for years. Five years later, I felt that awful pressure in my head and took one dose of 3,000 mg. The pain was gone again for a year! Now, every few years, I might need to take it for a day or two, and my body immediately resets.
It’s amazing how often I see people who are severely overweight also suffering from allergies. What’s the correlation? Weakened mucosa! We are one long mucosal chain from our sinuses down to our colon. If you have one weak link in the chain, such as asthma, you are likely to have other issues, such as more food sensitivities and weight gain. The major anti-allergy component of MSM works by creating a natural blocking interface between hosts and allergens. Here’s something else to consider: Excess histamine can cause anxiety and depression. Plus heightened levels of histamine in the brain stimulate the fight-or-flight response, which can also trigger anxiety. So you can take MSM in response to any of these conditions, and your body will thank you for it.
• Probiotics: A supplement that supplies friendly bacteria to replenish your gut. These bacteria are part of your microbiome, and they are crucial for your digestion, metabolism, mood, cognitive function, and overall health. Choose a probiotic with many different strains, but make sure it doesn’t contain FOS (fructooligosaccharides), which can cause gas and bloating and potentially feed yeast. Your microbiome is vulnerable to reactive foods, stress, insufficient sleep, infections, and any type of gut issue, so a good supply of probiotics will help you maintain optimal digestion and health.
Also, whenever you have a reactive response, a probiotic quickly helps to restore gastrointestinal balance. That means less inflammation and therefore less weight gain. Probiotics also help to ease the constipation that often occurs when you eat a reactive food. Finally, reactive foods promote the growth of yeast, so if you show signs of excess yeast, popping a probiotic is the way to go. The friendly bacteria will help to drive out the yeast, restoring a healthy balance in your gut.
Folks, this is not just a woman’s thing! Men have yeast, women have yeast, we all have yeast, which is a fungus that populates our gut.
But when yeast colonies start to overpopulate, you lose the balance of friendly bacteria and yeast, and then you can have issues with your weight, mood, and digestion. Too much yeast can “eat away” at your intestinal wall, allowing partially digested food inside your gut to leak into your bloodstream. Toxins can leak out of your gut, as well. As we have seen, this condition is known as leaky gut. Yeast’s contribution to leaky gut is a prime reason why obesity, depression, adrenal fatigue, and autoimmune diseases are on the rise.
This is pretty serious stuff, but what if you just have a mild case of yeast overgrowth, as is true for most people? Well, getting even mild yeast overgrowth in check is vital for balanced hormones and optimal digestion. When yeast is rampant, your weight loss stalls. You’re crabby, poochy, and craving carbs.
Let’s figure out if yeast is an issue for you. Since this fungus feeds primarily on sugar and fermented foods, I want you to do a yeast test the week before you start The Metabolism Plan. Have a nice dinner with some beer, wine, or sparkling cider. Enjoy a lovely salad with one of our vinaigrettes (see here), and then top it all off with your favorite dessert. The next morning, before you eat or drink anything, check your tongue in the mirror. If it’s coated white, you now know that yeast is an issue for you.
If you do have yeast, don’t fret: This is easy to handle, and it’s great that we’re addressing this now, right? Get some of the probiotics I recommend on The Metabolism Plan website and take them for a few days before you start The Metabolism Plan. You should also start taking MSM, which will prime your body for optimal weight loss and healing. Then, when it’s time to enjoy wine and chocolate on Day 4, you will be ready to join the party!
It is nothing short of incredible how much drinking water affects your ability to lose weight—and to heal. You need water for every metabolic and cellular process that keeps your body alive. When you don’t drink enough water, you divert your body’s energy from healing. It’s as though you are telling your body, “Hey, I’m facing a real drought here, so please stop all of the repair work you would like to do. What I need you to do instead is divert energy allocated for repair and instead extract as much water as you can from all the food I eat. Then I want you to hold on to this water in reserve inside my tissues, so I can stay alive.”
In other words, when you aren’t drinking enough water, you are retaining water. Sure, it’s just water weight, but what a lousy way to gain weight! Those pounds add up, too, while you feel miserable because your rings aren’t fitting and your pants won’t button.
You would be astonished if you realized how much weight gain is due to not drinking enough water. Every day I see someone short themselves by even 16 ounces of water and then retain half a pound of water or even more. The wonderful flipside is all the people I see losing 5 to 7 pounds in their first week, just by drinking the amount of water that is right for them!
So how do you determine how much water is right for you? It’s very simple. Divide your body weight in half and drink that many ounces each day. That’s your base. If you exercise, drink to quench thirst while working out, and in addition, drink your normal amount of water. You’re probably going to add about 8 ounces for every 30 minutes of exercise. If you have wine at night, add roughly 4 ounces of water during the day for each glass of wine.
Now, here’s your golden rule:
Never drink water after dinner.
Why? That’s because it hampers digestion, which means you might wind up stabilizing or even gaining weight. Gaining weight from drinking water is pretty depressing, so please avoid that if you can! I personally do a mental check-in at noon and at 5 p.m. to make sure I’m getting enough water. Then I make sure to finish my last pint at least 45 minutes before dinner. The good news about getting your water in so early? You won’t have to get up in the middle of the night to urinate! More sound sleeping means improved metabolism and better weight loss.
What about when it’s hot? Hot weather can be tricky, especially because some people retain water when they are out in the heat for too long. The basic rule would be an extra 16 ounces for every 90 minutes you are out being active.
Now, this isn’t one of those situations where if something is good, then more of it is better. Please don’t go over the recommended water amounts, because that can tax your kidney function, making your kidneys less able to process water. And that can mean… yes, you guessed it: water weight gain. So don’t think you’ll be teacher’s pet by drinking more. Stick with what your body needs.
Basically, no, and I’ll tell you why. Every single food on The Metabolism Plan is carefully chosen as the least reactive type and amount of food, as well as for its part in creating the most successful food combinations. So please don’t deviate. Seemingly small changes can have huge ramifications.
Here’s the example that surprises folks the most. I have seen people lose weight with broccoli but gain a pound with broccolini or broccoli rabe. If you thought you were just making a simple substitution and then you gained weight, it would throw off your whole understanding of what your body was doing.
Later on you can test anything you want, including various combinations and portion sizes. But in the beginning, it’s just not worth it to throw in extra variables. Let’s make sure we’re testing just one thing at a time.
No, and here’s why: I want you eating each meal until you are good and full so that you don’t need to graze throughout the day. Instead of adding more meals, don’t be shy with your portions!
Three meals and one snack is so much better than five or six mini-meals, for the simple reason that digestion diverts your body’s energy from repair. Your body has two choices: It can either digest, or repair itself. Digestion will always take priority. That’s why sleep is so important: a long, uninterrupted stretch of time when your body can repair itself without having to bother about digestion.
So, if you are snacking all day, you aren’t healing as much—and healing is when you lose the most weight.
Yes, you can. In fact, if you know you have a long day at work, this can work really well in your favor. Many people have trouble digesting large meals at the end of a stressful day, so try having your dinner meal at lunchtime and your lunch at dinner! Just don’t mix and match meals from different days, because the menu plan for each day is chemically balanced. In other words, you can swap Day 6’s lunch and dinner, but don’t do Day 6’s lunch and Day 5’s dinner. Stick with one day at a time.
Some people find they experience an energy dip when they have animal protein for lunch. So if you do swap a dinner and lunch on a day when animal protein is called for at dinner, pay attention to your energy levels. If you crash in the midafternoon, that’s a sign that animal protein at lunch isn’t ideal for you.
Also please avoid soup at night. It’s strange, but I always see it hampering weight loss—perhaps because of the water content. So if Cream of Broccoli Soup is called for at lunch and you want to switch your lunch and dinner, just have steamed or sautéed broccoli instead. Voila, problem solved!
Well.… during the cleanse, I’d kind of rather you didn’t, and here’s why. Coffee is mildly stressful for your body, so it’s nice to take a break during the cleanse and concentrate on total healing. Coffee is a great antioxidant, though, so you can bring it back on Day 4 and on with my blessing!
Also, remember how I wanted you to have your body functioning on its own without the use of outside aids? Well, coffee induces peristalsis, the process that enables you to have bowel movements. When your body becomes dependent on outside aids, it stops being as effective functioning on its own. So give yourself a three-day break for your body to recover its peristaltic function.
Worried about caffeine withdrawal? Have some black tea! I love a good Darjeeling in the morning, and that contains almost as much caffeine as coffee. Enjoy a cup or two of black tea, which will also count toward your total water intake, but please don’t have more than 2 cups a day, since that becomes more acid than your body wants.
Green tea may also be too acidic for you. I have seen it aggravate digestive issues and create acid reflux. Remember, hampered digestion can actually mean slowed weight loss. So for right now, let’s play it safe and stick with herbal teas like peppermint or chamomile, or good old black tea.
Will you be the worst Metabolism Planner ever if you break down and have a cup of coffee on Day 2? Well, no. After all, you are still doing so many amazing things for your body! And you know what? The second time you do the cleanse—and, trust me, you will want to—you shouldn’t have any issues with letting go of caffeine. This time around you are releasing decades’ worth of toxins. Next time it will just be the toxins you accumulated over a few months. So do what you can, and that’s all I can ask!
Stay away from bottled condiments—that is, mustard, ketchup, barbecue sauce, chutney, and the like. While they are all great for livening up a dish, many of the ingredients may be inflammatory. Avoid them during your 30-day Metabolism Plan, and you can test them later.
If you have a sensitivity or an allergy to any spice or herb listed in your 30 days, please feel free to omit it. Below are anti-inflammatory spices and seasonings that are highly unlikely to trigger a reaction, so use as much of them as you like.
Basil
Black pepper
Cardamom
Cayenne
Chives
Cinnamon
Cloves
Cumin
Dill
Garlic
Ginger
Maine Sea Seasonings Kelp with Cayenne or Dulse (a blend of seaweed, which is great for an underfunctioning thyroid; do not use if you are hyperthyroid, though)
Nutmeg
Onion
Oregano
Rosemary
Sage
Thyme
Turmeric
You do want to avoid some potentially inflammatory spices until you get a chance to test them, particularly paprika, and especially mild paprika. You find it in a lot of prepared spice mixes, so keep an eye out!
Chili powder
Fennel
Licorice
Paprika
Also avoid seasoning mixes that contain MSG, which triggers inflammation. Seasoning manufacturers are not required to disclose whether they include MSG, so steer clear of any spice mix that just says “spices” without listing the individual ingredients.
People often ask me whether they should include a spice that they already know is an issue for them. Please don’t! Remember, if it’s not healthy for you, then it’s not healthy. If garlic, onions, or cayenne are allergens, please omit them and use another spice that you have tested and found to be friendly to your body.
You have spent the last 10, 20, or 50 years trying to figure out what’s going wrong and why your body isn’t responding. I don’t want you spending one more day on beating yourself up and asking “Why?” Dedicate the next 30 days to you. You are worth this investment of time and energy. I know you are going to rock this!