Dr. Oz Total 10 Rapid Weight Loss Plan Overview

Well it is that time of year again and hopefully many of us are still going strong on our New Year Resolutions. Of course every year many people make the decision to commit to a weight loss plan as part of their New Year Resolution, for some reason this isn’t the time of year I usually am motivated to loose weight, but when we recently moved my eating took a turn for the worse. It wasn’t all bad I managed to completely avoid fast food cheeseburgers, but it was expensive and I am ready to get it together.

Seems like everywhere I look I am hearing about the new weight loss plan featured on Dr. Oz. If you are looking to loose a few pounds quickly you have probably heard about it as well. You can read all about this plan on the Dr. Oz site HERE, I took a look and it looks pretty similar to other detoxes I have seen with a couple of key differences.

Let’s start with what you eat:

smartandsavvymom.com - Dr. Oz Total 10 Rapid Weight Loss Plan What you EatI’m not sure if I am going to try this, but if I do I need something visual that I can use so I made this up for those of us who need the super visual. I feel like this list of things you can and should eat is very reasonable. Probably the most reasonable I have seen for a detox promising so much weight lost in so few days. Greek yogurt, fruit, chocolate protein shake unlimited broth and vegetables, and really you’re only eating 12 hours a day so there is little chance to be hungry. It is only for 14 days and I saw an interview where he said it was okay to cheat every 2 days.

So far this looks completely doable for me, even though I am a busy homeschooling mom of 4. There are a lot of things on the “What to Eat” list that I recognize as being beneficial for weight loss and metabolism and so it is making sense to me already.

We already knew that you were going to have to go without some things so I’m not too surprised to see some of my favorites missing (like chocolate, gasp!) but I guess I will just have to save that for my cheat days. I’m thinking about doing this at the beginning of next month so that I can be feeling slimmer in time for a certain romantic holiday. I have commitment issues though and I’m not sure if I want to do something so restrictive. I’ve read previously that losing a lot of weight in the beginning of a weight loss push is a good motivator to keep you going.

Dairy is allowed and grains! Be still my heart, I do believe Dr. Oz has heard the request of my heart!

Let’s move on to what you can not do. Don’t worry this list is pretty short.

smartandsavvymom.com - Dr. Oz Total 10 Rapid Weight Loss Plan What you EliminateIf you have heard anything about Dr. Williams Book Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back To Health (available on Amazon) then you already know the dangers of the wheat that is commercially available to the average consumer, and it’s off the menu for the 2 week duration of Dr. Oz’s Rapid Weight Loss Plan. Of course, processed food and alcohol, and also artificial sweeteners (including diet soda) and refined white sugar is not going to be an option for the 2 week period either. I gave up soda about 10 years ago so that is not going to be too hard for me, but muffins and quick breads are a weakness for me, but I know that the less you eat sweets the less you crave them so I get excited when I see an opportunity like this. Hopefully cutting these things out of my diet entirely for 2 weeks will allow me to introduce them back in a moderate way. It be nice for chocolate to be a once in a while treat instead of a necessary stress reliever i use to get through EVERY day.

Interesting note for me was the elimination of eating after 8pm. I usually stay up pretty late so I would have to make an effort to go to sleep much earlier or spend a lot of hours being hungry. Also, no dairy, with the exception of the optional serving of unsweetened Greek yogurt.

Lastly, Dr. Oz is asking his participants to add a couple of things to their daily routine.smartandsavvymom.com - Dr. Oz Total 10 Rapid Weight Loss Plan What you Do - Other Things To DoI was definitely expecting this portion of the plan to be a lot more demanding, but the plan only requires you to add 2 things to your routine for the duration: a detox bath and a multivitamin. No sunlight requirements, no exercise, just a bath and a multivitamin. I would imagine that if you are already exercising and continue to do so during your 2 weed rapid weight loss commitment you could see even better results.

I have done a 10 day detox in the past and found that getting the bath in was the absolute most difficult to achieve consistently. The bath is supposed to last 30 minutes but by the time I got all the children to their beds, I just wanted to go to sleep not draw a bath and soak for 30 minutes. I don’t know about everybody else, but unless my house is impeccably clean, taking a bath gives me mommy guilt. The detox bath for me is something I think I could only realistically do about half of the days, but I always like to start a plan with the best intentions so I would try to do the bath 6 out of 7 days if or when I do this.

I love hearing all the success stories no matter what weight loss plan is used. I think everyone needs something that just clicks for them. This Rapid Weight Loss Plan seems like something the average person can do, and I like that about it.

smartandsavvymom.com - Dr. Oz Total 10 Rapid Weight Loss PlanThe Dr. Oz site has shopping list and recipes to make the plan easier and it seems like they have really thought of everything to help you be successful. You have got to check out the Snack Recipes on the Dr. Oz site, honestly some of these look down right delicious. Squash Chips, almond butter balls, vegetable dip, even if I don’t end up doing the weight loss plan I will definitely be trying a few of those recipes!

Please leave a comment if this article has helped you in any way. I would also love to hear from anyone who has already tried the 2 week weight loss plan. Good luck to all of you with your weight loss goals, hopefully we all are looking fabulous in 2015.


Strawberry, Banana, Almond Smoothie
(My Go To Detox Smoothie)

I had great success with the,10 Day Diet Detox, I decided to try it again for a few reasons. One of those is that after the move and the holidays, my eating habits had really taken a turn for the worse. I did my best to make healthy choices, but some days were easier than others. I know a lot of of you are looking at doing something like a detox in the new year, and I certainly like the idea of it to help with cravings. A plan I can commit to that does not make allowances for any of the things I tend to abuse. I reviewed the Almond Strawberry Smoothie from the 10 Day Diet Detox HERE. It was simple which was good, but taste wise it was lacking for me, so I altered it a bit and wanted to share that altered version with you in case you were looking something delicious to have on your detox. I drink this smoothie all the time even when I’m not detoxing.

Here’s my smoothie recipe. I could easily drink this every day of the detox, and this time around, I had it 8 of the 10 days.


Just add it all in and blend, pretty simple. Hope you enjoy it.

I think it is prettiest just before you add all the liquid, so here it is in all it’s glory. Includes ginger and cinnamon to help naturally detox you, so made sure to leave those in. :)

strawberry, banana, almond detox smoothie, 10 day diet detoxHere’s the ingredients I used, some variations to the original recipe were budget based, for example, I didn’t use the protein powder or soaked walnuts. I tried to stick to the original recipe as much as I could, but I know that the coconut milk has cane sugar in it (and I’m okay with that) but you could easily find unsweetened coconut milk. I tried to do the canned coconut milk, but I’m new to healthy eating and that stuff was unsightly.

strawberry, banana, almond detox smoothie ingredients smartandsavvymom.com 10 day diet detox - Dr. Mark HymanIngredients included Kroger Brand Chia Seeds, MaraNatha No Stir Almond Butter, Banana, Frozen Strawberries, Filtered Water, avocado, cinnamon, Ginger Past (by Gourmet Garden, keeps longer and it is much less work. Also, So Delicious brand coconut milk, which in this case is intended to be coffee creamer, they also make coconut whip that is delicious, you should try it.


Hope you enjoy your smoothie, please leave a comment letting me know what you think!



Review: 10 Day Diet Detox: Almond Strawberry Smoothie

almond strawberry detox smoothie dr. mark hyman 10 day diet detoxThere it is in all it’s glory. That awful shake I drank every morning. Day 1 I made it just how the book said and it was awful. I did omit the raw walnuts, but I cannot imagine that would have helped this much. My daughter has a tree nut allergy so just to do the detox I already was buying lots of things we don’t normally even keep in our house.

The ingredients for the Almond Strawberry Detox Smoothie are as follows:

1 cup water

1/4 avocado

3 Raw Walnuts (soaked overnight)

1/2 cup frozen strawberries

1 T Almond Butter

1 T Flax Seed

1/2 t Ginger

1/4 t Cinnamon

4 or 5 Ice Cubes

On day 2 I added 2 Tablespoons of coconut milk and that seemed to help some, but still it was not great. Also, grating fresh ginger every morning is turning out to be more trouble than it is worth. I will invest some time into freezing the proper portion because the health benefits of ginger are pretty outstanding. I played with it some, but my favorite variation was: sub banana for berries and add 2 T of french vanilla coconut milk.

After a couple weeks I have resorted to just making it (without the walnuts) plus a banana. Of the recipes for breakfast smoothies available in the book, this one seemed to have the least “extra” ingredients that would need to be purchased. Just a jar of Almond Butter (about $6) and ginger and we were all set.

Do you have a favorite detox smoothie? I looked up quite a few, but no dairy and no sugar or artificial or natural sweeteners was a hard (if not impossible) to find.

10 Day Diet Detox
My Results

smartandsavvymom.com 10 day diet detox results

Left: Day 0 (day before I started detox) Right: Day 10

Can I tell you that I did not think that this was going to work?! My sister and brother-in-law had amazing results, but I’m always very skeptical of this sort of thing. Plus, I was not able to stick as close to the plan as I would have liked.

But on day 10 I was shocked to see that I had lost 10 whole pounds and an inch around my chest and waist! I felt great, I was not starving, and best of all I could see the difference in the mirror and the way that my clothes fit me.

As far as what I was eating I kept pretty close to Step 2: Out with the Bad, however Step 4: Add Simple Life Practices was all but lost on me. Still every morning the scale said I weighed less than the day before. I can’t believe it but I am anxious to try it again and see if I stick closer to the plan what kind of results I might have.

Having the Detox Smoothie in the morning was a little pricey and time consuming, but now I’ve been making it most mornings for 2 weeks and it is no big deal. I just drink it while I feed the baby her bottle and make the kids breakfast. I also drank a zeal wellness vitamin drink (which does have caffeine in it, but like I said I didn’t stick to it 100%) and that kept me full most of the day. I don’t recommend it, but a couple days I didn’t even eat lunch because I was just full.

We (My husband did the detox with me and lost 12 pounds!) tried to cook the meals that were listed in Dr. Hyman’s book for the most part. We made shish ka bobs 3 nights and twice we had unwiches from Jimmy John’s (gasp!). We also tried deviled eggs from and chicken soup and everything was delicious.

Overall, I liked the detox. It is not something I could do for a very long time, I need bread and chocolate in my life. If you are at a plateau in your weight loss this is definitely worth trying!

Have a great week!

Detox Update and
Review of Step 4

Step 4- 10 day diet detox dr. mark hyman - Add Simple Life PracticesMy 10 days is almost up. And shockingly it is not as awful as I initially thought it was going to be. I think that as a stay at home mom of 4 kids age 5 and under it is not practical to try and follow the detox 100% despite the books recommendations. We have to remember after all that Dr. Hyman is trying to sell us supplements and journals and the like so I am just doing the best I can with the tools I have available to me.

Step 4 as reviewed here on the Dr. Oz show website has been the most challenging as it is the most time consuming I mean, after all, I was already preparing food for myself, this is the extra stuff. The more than just your diet stuff and it is not as simple as it sounds.

Here is a list of the things you are supposed to do in addition to taking your measurements, cutting out the “bad” food and consuming the good food.

  • Sleep 7-8 hours a night
  • Do deep breathing for five minutes a day
  • Drink 8-10 glasses of water a day
  • Do 15 minutes of journaling daily (measurements will be taken at this time)
  • Walk or do another physical activity for at least 30 minutes a day
  • Take fiber before every meal to cut cravings and help balance blood sugar
  • Take a good multivitamin, 2000 U of vitamin D3 and 2 grams of fish oil a day
  • Take a detox bath each day

Well I am sleeping about the right amount of hours but never consecutively. I have yet to do any deep breathing, I’m doing so so on my water consumption, I have been taking my measurements but that is all for the journaling. I injured my knee a couple of weeks ago and haven’t been able to do much physical activity. I am not taking fiber, however I do take a vitamin drink daily that I am using for the multivitamin in this scenario.

As bad as that sounds I still lost 10 pounds! Kind of unbelievable. I am actually considering doing another 10 days directly after this 10 days is up. I am not hungry (although the detox shakes leave something to be desired taste wise, but I’ll leave that for another post) I feel great and losing a few pounds gives me a much needed self esteem boost.

I’m hoping to try again and do a little better on step 4. The detox bath seems to be the most time consuming. I enjoy a good run and was planning for a 5k when I hurt my knee so I’m curious to see how much better this could go if I could workout in a meaningful way. I really want this to be the kick start to a lifestyle change. Not worth working this hard just to go back to the way of eating that made me unhappy and overweight in the first place, but more on that later. Have a great day all!


Going for it
Day 1 of my 10 day Detox

Well my sister has officially sold me on the 10-Day Detox Dietby Dr. Mark Hyman.

10 day diet detox dr. mark hymanIn the past I have been able to lose weight by making healthier choices, counting calories and exercise. This time around after my 4th baby in less than 5 years it is not possible for me to count calories. I have tried and I just don’t have the few moments a day it would take to record everything, perhaps in the future but right now that does not seem to be a practical solution for me. I am still exercising and making better choices with my diet but I am continuing to have a difficult time losing past a certain point.

Recently my sister told me about this detox diet and after reading the jumpstart guide I was sure that it would work (cutting calories, no junkfood, add exercise and sleep, no brainer) however I was uncertain if I would personally be able to stick to something so drasticallly different than how i normally eat.

However, hearing the results of my sister and brother-in-law tell me how much weight they had lost in such a short amount of time makes me want to try it immediately to see if I could have similar results. I mean it is only 10 days after all?

So I began yesterday. My husband went to pick up the groceries for 10 days of detox eating and came up a little bit short, hopefully we will be able to do better after a trip to the store today. I admit that I will not be following it to the letter as the book suggest but I will be doing my best do it in an affordable way. Also I have small children and I am sure I will not be able to complete everything each day.

Outside of changing your eating habits, Dr. Hyman also wants you to get 20 minutes of sun (preferably first thing in the morning) 30 minutes of exercise, five minutes of relaxing breathing, 30 minute Epsom salt and lavender bath soak and 5 minutes with a heating pad to increase your core temperature. Plus, no convenience of eating out to save on time! Sounds like a lot, but if my results are nearly as good as most of the people reviewing it on Amazon it will be worth it.

Toady is the morning of the second day and as per the requirement of the detox I got on the scale first thing this morning and was surprised. I didn’t weigh myself yesterday (oops!) but I had weighed myself the day before and today the scale said 3 pounds less. No matter how many times or different ways I stood on it. I am still really skeptical, but what could be the harm in eating healthy for a few weeks, maybe changing my whole life?

Made this handy tracker to keep all the required stats, thought I would share it here in case it helps somebody! Probably handy in any type of healthy eating/ weight loss initiative.

PDF 10 day detox daily tracker click on this link to view the pdf

detox pdf img

Thinking About A Detox?

At the risk of being oh so trendy I admit I am intrigued at a recent detox my sister told me about. Apparently she is thinking of trying it and though at first glance this seems impossible to do while taking care of 4 small children and my slightly injured husband and training for a 5k, there still is that one lingering possibility.

I mean after all, it is only for 10 days. I can survive without overnight oats that long can’t I? I think that I will spend a few more days researching what types of meals that are involved in this 10 day detox, but I admit I like the sound of it. I don’t think that this would be a lifestyle change for me. I think I need to wean myself off of unhealthy carbs. I can’t do it cold turkey.

But for anyone out there who has seen the 10 Day Detox on Dr. Oz made popular by Dr. Mark Hyman. Here is a colorful visual for step 2, which is what scares me the most I suppose. I have seen a few of the recipes on Dr. Hyman’s website and some of those things look delicious although it is not clear to me if they all fall into this detox plan.

I’ll be back to tell you about steps 1 and 3 until then I leave you with this step 2 to mull over.
10 day detox hyman

Smart and Simple Swaps
Turkey Breakfast Sauage

Okay here is another great breakfast swap. I hope you are eating breakfast, I think we all know that you need to start your metabolism for the day with a healthy meal and I would like to suggest the next time you do, you try some turkey breakfast sausage.

This is seasoned sausage so (to me at least) I think that it is an easy swap, as it taste very similar. I featured my 3 favorite Turkey Breakfast Sausage products above. I swap them for pork sausage and I have never been sorry.

A few things to know:

  • Turkey Sausage has less than half as many grams of fat when compared to pork sausage! This is really shocking to me. Especially in the case of Jimmy Dean where according to the nutrition information found on their site, their original sausage has a whopping 19g of fat. No thank you. I will just stick with Turkey variety for just 4g.
  • Prices are comparable – If you are thinking that cutting calories means raising costs than this is the swap for you. Turkey sausage is often the same price as its pork counterpart, and for the fat and calorie savings you get, you really shouldn’t pass up this deal!
  • Protein in the Morning Good for Your Health – According to Live Strong there are many benefits to eating protein in the morning. It can help you build more muscle, burn more calories and feel full throughout the day.

Any of you having Turkey Sausage for breakfast already?

Healthy Recipes to Try
Roman-Style Chicken

This Week: Roman-Style Chicken from famous Food Network chef Giada De Laurentiis

This recipe is about 330 calories per serving and is delicious.

I am not much of a chef but I do okay in the kitchen. Seems like I never have time to cook but since it turns out is necessary I am always trying to find something healthy that is not too far out there. I am inching my way to healthy eating, trying to move away from all tacos and burgers but I cannot jump straight to cauliflower salad.

I will be cooking this recipe next week and I will let you know how it turned out. Going to try to serve it over some type of vegetables since it is very saucy.

Next week I will have the results of this recipe and another recipe to try. Hope you like it!

30 Day Self Challenge 2
Eat Well

Okay, another challenge. I didn’t think there was a point of completing a fitness challenge if I was not going to be watching what I ate a lot more carefully.

So another 30 day self challenge. Why 30 days? Because I think it will be neat to see how far I can go in just one month and also because I am hoping 30 days will be just enough to form a good routine or a new habit. So again I am tracking 10 thing to measure my success in this area. Hey, my graph had 10 columns already so why not.

Here is the Plan:
(feel free to join me)

1. Consume Less than 2.000 calories a day – I am aiming for 1,800 to start, but will consider anything under 2k a success for this month.

2. Burn 1,500 calories a Week, through purposeful workouts.

3. Drink 64oz (8 glasses) of water daily.

4. ConsumeĀ  4 Servings of Fruits and Veggies daily

5. No Junk Food! – Hoping to commit to this one 6 days a week. Don’t want to torture myself to the point of failure.

6. Eat Protein in The Morning – I’ve read some articles that state that research shows that people who eat protein as part of their breakfast can more easily control their appetitie throughout the day. I have not sen the research, but I am willing to try it for 30 days and see where I end up.

7. Keep a Food Journal – Going to use SparkPeople.com for this hopefully, I like the idea of being able to look back and see what I was eating when I was successful. (daily)

8. Read Books & Articles – And recipes, going to have to learn some new things if I am going to make this work. (25 of 30 days)

9. Eat at home – Usually I am pretty good at this, but lately IĀ  have been struggling. Time to get back on track. Aiming for 26 of 30 days on this one.

10. Plan Meals Ahead – this could be as much as an hour ahead of time, just want to make sure that I plan for success. I am the type of person who will eat junk while I am thinking of what healthy lunch to have. I will need to plan ahead to have the best shot at doing this.

Goal: Lose weight feel great! Adding these challenges to my daily prayer list. I can do all things through Christ, after all.

I will keep you updated! Wish me luck!