Clean Eating Challenge Guide, Study notes of Nutrition

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Clean Eating Challenge Guide

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DISCLAIMER

The information contained in this Packet (the “Packet”) is presented solely for informational purposes so that you may learn more about the subject.

Nothing contained in the Packet is intended to constitute, nor should it be considered, medical advice or to serve as a substitute for the advice of a physician or other qualified health care provider. Always consult your doctor or physician before you begin any diet or weight loss program.

DISCLAIMER

The information provided in this Packet should not be considered complete, nor should it be relied on to suggest a course of treatment for a particular individual, nor is it intended to refer you to a particular medical professional or health care provider. It should not be used in place of a visit to, consultation with or the advice of a physician or other qualified health care provider.

The material in the Packet is made available with the understanding that we are not engaged in providing professional advice. Information in the Packet is not exhaustive and does not cover all diseases, ailments or physical conditions or their treatment. Should you have any health care related questions, call or see your physician or other qualified health care provider promptly. You should never disregard medical advice or delay in seeking it because of something you have read in the Packet. Results from this diet assistance program may vary. No promises are being made that the information in the Packet will be error free, or that it will provide specific results.

The Packet is provided “AS-IS” without any warranty, and the use of the Packet is solely at your own risk. Before relying on material in the Packet, users should independently verify the accuracy, the completenes s, and the relevance for their purposes, obtaining professional advice when appropriate or applicable as the material in the Packet may include opinions, recommendations, or content from third parties, which may not reflect your views.

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This material has been produced by independent consultants, for independent consultants. It has not been produced by Arbonne International.

FIVE KEY AREAS OF FITNESS

“Health is not valued until sickness comes.” – Dr. Thomas Fuller

Many people don’t realize the fatigue, foggy thinking, poor sleep, excess weight (especially around the stomach, hips and thighs) and even aging skin indicate nutritional deficiencies that can be reversed. Adopting a healthier lifestyle for you and your family can be easy to talk about but difficult to get started without a plan. The 30 Day Clean Eating Plan is simple to follow and therefore, simple to complete.

Focus on Five Key Areas of Fitness

1. Eat Clean
2. Increase Nutritional Intake
3. Eliminate Allergenic, Addictive, & Acidic Foods
4. Balance Blood Sugar
5. Support Elimination Organs

*All 5 areas are supported by ARBONNE’S whole food nutritional line that is certified

vegan and free of gluten, dairy, soy, and artificial colors, flavors and sweeteners!

1. Eat Clean

This plan focuses on eating organic, non GMO foods free of preservatives, additives, pesticides, hormones, antibiotics, artificial flavors and all other toxins. Food is either fuel or poison. Simply put, anything that can’t be used as energy in the body is a toxin. Organic fruits and vegetables contain up to 40% more antioxidants than those conventionally grown. This plan will help you learn how to fuel your body for optimal health by eating clean, close to nature and TOXIN FREE!

2. Increase Nutrient Intake

Due to the overabundance of pre-packaged and fast food, many people today are overweight yet malnourished. They carry toxic fat while their bodies are starving for real nutrition. This condition can be reversed by eating whole foods and supplementing with nutrients to fill in possible deficiencies created by mineral deficient farm soils.

Arbonne Essentials Power Packs for Men and Women are formulated for maximum absorbency and nutrient uptake. They include a cornucopia of nutrients including: green tea, grape seed extract, cranberry extract, pomegranate extract, bioflavonoid, vitamins, minerals, herbs, antioxidants, digestive enzymes and probiotics. In addition, they boast an extremely high ORAC (Oxygen Free Radical Absorbent Capacity) score 10,000. That’s equivalent to eating 16-20 antioxidant packed fruits and vegetables. Use: 1 packet per day - Women #2053 or Men #

Arbonne GREENS Balance is formulated with alkaline forming fruits and vegetables. This superfood powder delivers a full color coded assortment of fruits and veggies rich in phytonutrients & antioxidants. It supports GI health. Has an alkalizing effect & offers 1 serving of vegetables per scoop. Use: 1 scoop to your protein shake or water daily.

3. Eliminate Allergenic and Addictive Foods

Many people experience symptoms of premature aging or poor health and have no idea that the solution may be as simple as removing possible food allergens & sensitivities. This plan includes removing possible allergenic foods like gluten, dairy, soy and processed sugars. If you cringe at the thought of removing a certain food, chances are, you are allergic to it. Generally speaking, the food you crave is the food that’s killing you.

Gluten: is a family of proteins found in grains. They are thick and gooey and make things stick together when baked instead of falling apart. It is estimated that 50% of the population has difficulty breaking down gluten in their intestines.

When the immune system recognizes gluten in the gut as a “foreign protein”, it attacks and damages the intestinal wall, which in turn causes the intestines to swell with water creating bloating and/or a “pot belly”. Eventually, the intestinal wall thins (leaky gut) to the point that it starts absorbing things that should have been blocked cause an array of problems including:

Allergies: the tips of the villi in the intestines produce the enzyme that digests the lactose in milk. Since they’re the first to go, the very first symptom of gluten intolerance that you see may be a “milk allergy” that manifests itself as a stuffy nose and post nasal drip that occurs whenever you consume dairy products.

Immune Function: the constant load on the immune system as it fights off foreign proteins in the digestive tract impairs its ability to do its job elsewhere. Meanwhile, clogged sinuses and unhealthy intestinal walls create a perfect home for harmful bacteria to multiply.

Adrenal Function: the constant adrenal load created by chronic inflammation of the intestines eventually leads to adrenal insufficiency or even adrenal exhaustion. As the adrenals become impaired, many other symptoms manifest themselves, including allergies, slow weight gain and a loss of energy.

Dairy: despite the widespread notion that milk is healthy, drinking pasteurized milk is frequently associated with a worsening of health. Sally Fallon of the Weston Price Foundation states, “ pasteurization destroys enzymes, diminishes vitamin content, denatures fragile milk proteins, destroys vitamin B12 and vitamin B6, kills beneficial bacteria, promotes pathogens and is associated with allergies.” Only 30% of the calcium in a cup of milk gets absorbed, you would get twice as much calcium from a cup of broccoli. Many green leafy vegetables are loaded with calcium.

SIDE NOTE: Candida (Yeast) Overgrowth

Candida overgrowth in your body will cause you to suffer from sugar cravings. Candida yeast loves sugar just as much as you do, and its love of this empty, non-nutritional food causes you to want it more.

4. Balanced Blood Sugar

The 30 Day Clean Eating Program encourages eating low on the glycemic index for many reasons. The high, moderate and low “glycemic index” is a measure of how a given food affects blood-sugar levels, with each food being assigned a numbered rating. The lower the rating, the more gradual the infusion of sugars into the bloodstream and the more balanced the blood sugar.

High glycemic meals cause you to feel hungry soon after you eat. Eating low glycemic meals reduces hunger cravings. When blood sugar goes up in response to a high glycemic meal a process called “glycation” takes place, which promotes thinning of the skin, wrinkles and wrinkles. It’s not just candy bars and cupcakes that elevate blood sugar. Pasta, bread, potatoes, white rice and other high glycemic fruits are also responsible.

Arbonne Essentials Fizz Sticks can be used between meals to curb appetite without elevating blood sugar. These effervescent sticks are a combination of green tea and herbs that have been clinically proven to boost metabolism and sustain energy. They promote proper pH which aids detoxification. They are free of sugar and artificial sweeteners and contain only 10 calories per stick. Recommend: Combine 1 stick with 8-16 ounces of water and drink between meals

Arbonne Essentials Daily Fiber Boost enhances your daily dietary fiber intake with 12 grams of fiber that account for nearly half of the recommended daily amount. This flavorless blend of soluble fiber can be added to all foods and beverages, including the Chocolate or Vanilla Protein Shakes. Fiber Boost is derived from fruit, grains and Vegetables. In addition it soothes the colon, helps you feel satisfied longer and supports balanced blood.

Recommend ½ to 2 scoops a day. START WITH ½ AND SLOWLY INCREASE

BALANCED BLOOD SUGAR AND YOUR HEALTH

Scientists have established that anything that causes a rise in our blood sugar results in inflammation

on a cellular level, and I believe that inflammation is at the basis of virtually every disease process

such as cancer, Alzheimer’s disease, heart disease, and wrinkled skin. In addition, when our blood

sugar goes up rapidly and continually, the sugar can actually attach to the collagen in our skin,

making it stiff and inflexible. When your collage is cross-linked by sugar, you end up with stiff and

sagging skin. I believe that 50% of aging of the skin is the result of this reaction

• Dr. Nicholas Perricone

5. Support Elimination Organs

As good as the 30 Day Clean Eating Program is, it would be incomplete if it did not support the body’s FOUR elimination pathways: the liver, kidneys, intestines and your largest detoxifying organ, your skin. It is nearly impossible to avoid the toxins we come in contact with on a daily basis. If toxins enter your body faster than they are removed, you will experience signs of toxicity. If, on the other hand, you give your body the support it needs to eliminate these toxins, it will perform optimally.

LIVER, KIDNEY, AND INTESTINAL SUPPORT

We wouldn’t think about going a day without brushing our teeth, let alone years and years. Because we can’t see our liver, kidneys, and intestines we forget the important role they play in detoxification. The liver has over 500 functions and the kidneys filter 200 quarts of blood per day. You can hold 5-25 lbs. of waste in your large intestine (colon). All elimination organs need a “tune up” and proper maintenance.

Arbonne Essentials Herbal Detox Tea assists the daily cleansing of the liver and kidneys by helping the body to filter and clear toxins. This in turn regulates cholesterol, balances blood sugar and promotes weight loss. Many are unaware that liver dysfunction is more closely related to obesity than any other single factor. An overburdened liver is one of the reasons people plateau during weight loss. (you will be eliminating the detox tea while on your 7 day body cleanse) Use: Drink one or two cups a day.

Arbonne Essentials 7 Day Body Cleanse helps cleanse and detoxify the system and support the liver, kidneys and gastrointestinal (GI) tract. A variety of sea botanicals assists with the gentle elimination of heavy metals and other environmental toxins over a 7 Day Period. Use: Combine contents of 1 packet with 32 ounces of water and drink an additional 32 ounces of water throughout the day. You may add Fizz Stick for flavor. Start on day 14.

SKIN SUPPORT

Arbonne SeaSource Detox Spa Purifying Sea Soak is a combination of rich mineral salts and trace elements found in Atoligomer, sodium-free, spray-dried seawater. Soaking 30 minutes in this bath of seawater literally draws toxins and heavy metals through the pores of the skin. Aches and pains will melt away and you’ll find yourself sleeping better at night. For thousands of years people have enjoyed and healing benefits of sea water. Use: Place packet in bathwater and soak twice a week.

26 Seconds

Your skin is your largest detoxifying organ. It is designed to both absorb nutrients and release toxins. Many people are very careful about what they put in their mouth but don’t consider the toxins they are putting on their skin every day. It ta kes only 26 seconds for the toxic ingredients in skincare to find their way into every organ of your body.

For over 35 years Arbonne has formulated botanically based skincare free of artificial dyes, fragrances, animal by -products and other chemicals that can enter your body and affect your health. Arbonne’s personal care products support a healthy lifestyle by reducing the number of toxins entering the body and reversing the damage caused by a poor diet. Ask your Arbonne consultant for a 3 day sample of Arbonne’s anti-aging skincare system. You’ll see and feel the difference in as little as 24 hours.

A SAMPLE DAY

Wake-up Cup of Detox Tea Digestion Plus Fizz Stick (if you need caffeine first thing)

Breakfast Protein Shake made with unsweetened coconut, or almond milk Add fresh or frozen berries or veggies and 1 tsp. of almond butter Add ½ to 1 scoop Fiber Boost Take Arbonne Essential Power Pack

Snack Fizz Stick, if you need something else, have a small handful of raw nuts, seeds or a teaspoon of almond butter

Lunch Protein Shake prepared as above or a wholefoods lunch fist size of lean protein, non-starchy veggies, brown rice or other high fiber carbohydrates small amount of healthy fat (if extremely active or not looking to lose weight)

Snack (see above)

Dinner Fist size lean protein, non-starchy veggies, brown rice or other high fiber carb, small amount of healthy fat.

DO NOT eat after 7PM – have a cup of Detox Tea after dinner

Recovery Shake If you workout intensely for an hour or more, make sure you have a recovery shake within 30 minutes of completing your workout. Your next meal will be within 4 hours or when you become hungry. The recovery shake is in addition to your healthy meal plan.

Side Note: When planning your meals think of how you would place food on a plate. Portion Size Guide... 1/12 of the plate – Healthy Fats ½ of the plate – Non-starchy Vegetables ¼ of the plate – Lean Protein (fist size) or Arbonne Protein Shake 1/6 of the plate – High Fiber Carbohydrates and Low Glycemic Fruits

WHOLE FOOD CHOICES

Lean Protein Arbonne Protein Shake; lean chicken; lean turkey; wild cold water fish (salmon, halibut, cod, mackerel, sardines ); grass-fed, lean red meats (1x per week) ; lamb; game; cage-free and organic eggs

Healthy Fats Raw nuts, seeds (no peanuts), macadamia nuts, freshly ground flaxseed, olive oil, olives, flaxseed oil, code liver oil, avocado, coconut milk, almond milk, almond butter

High Fiber Carbs Squash ( acorn, butternut, winter ), artichokes, leeks, lima beans, okra, pumpkin, sweet potato or yam, turnips, legumes (black lentils, Adzuki beans, dow peas, chick peas, French beans, kidney beans, lentils, mung beans, navy beans, pinto beans, split peas, white beans, yellow beans) , brown rice, quinoa, hummus, millet

Low GI: blackberries, blueberries, boysenberries, elderberries, raspberries, strawberries, sour green apple

Fruit Glycemic Index Moderate GI: cherries, pears, apricots, melons, oranges, peaches, plums, grapefruit, pitted prunes, apples, avocados, kiwi, lemons, limes, nectarines, tangerines, passion fruit, persimmons, pomegranates

High GI : (avoid during weight loss except after a workout) bananas, pineapples, grapes, watermelon, mango, papaya

Non-starchy arugula, asparagus, bamboo shoots, bean sprouts, beet greens, bell Vegetables peppers, broad beans, broccoli, brussel sprouts, cabbage, cassava, carrots, cauliflower, celery, chayote fruit, chicory, chives, collard greens, cucumber, jicama (raw) , jalapeno peppers, kale, kohlrabi, lettuce, mushrooms, mustard greens, onions, parsley, radishes, eggplant, endive, fennel, garlic, ginger root, green beans, hearts of palm, radicchio, snap beans, snow peas, shallots, spinach, spaghetti squash, summer squash, swiss chard, tomatoes, turnip greens, watercress

WHOLE FOOD SHOPPING OVERVIEW

Lean proteins

Organic cage-free, hormone-free and free-range meats are found in meat markets, health food stores or sometimes even at COSTCO. only buy organic grass-fed beef and organic chicken. As for fish, purchase wild (never farmed) fresh or canned (in water).

Free Range eggs come from hens that are allowed to grow and peck the ground. They are fed grain, seeds, and greens that contain a higher level of essential fatty acids than non-free range hens. Free range hens do not eat feed that has been treated with antibiotics and other chemicals.

Healthy fats

Use Extra Virgin Olive Oil (EVOO) in salad dressings and for low heat sautéing. Use coconut Oil for high heat sautéing. Olive oil turns rancid (becomes toxic) under medium high heat, whereas Coconut oil maintains its integrity when heated. Coconut oil is solid at room temperature. It is most often sold in jars alongside all the standard bottled oils. Avoid high-oleic safflower, corn and canola oils as they are highly processed. Enjoy small servings of avocado, coconut milk, raw nuts and seeds.

High fiber carbohydrates

DRY PACKAGED Legumes and grains such as brown rice are often packaged and sold in ethnic or health food sections of grocery stores. Trader Joe’s even has vacuum-sealed packaged cooked brown rice (add diced veggies and EVOO for a delicious grain salad).

FROZEN look for cooked squash, artichoke hearts, lima beans and other vegetables.

CANNED Watch out for high sodium. Read labels and compare beans, artichoke hearts (in water), Organic soups and organic broths.

REFRIGERATED hummus (no canola oil), salsa (no vinegar), rice tortillas, cooked lentils, grain salads and pesto.

Why Grass Fed Beef?

Grass-fed beef is naturally Leaner than grain-fed beef. The Omega 3 content in beef that Feed on grass is 7% of the total Fat content, compared to 1% in grain-only fed beef.

Grass-fed beef has the Recommended ratio of omega 6 To omega 3 fats (3:1).

Grass-fed beef is loaded with Other natural minerals and Vitamins, plus it’s a great Source of CLA (conjugated Linoleic acid) a fat that reduces the risk of cancer, obesity, Diabetes and a number of Immune disorders.

Meat production of non-grass Fed beef includes hormones, Tranquilizers, pesticides and Antibiotics (40% of all the Antibiotics produced in the United States are fed to Animals). We eat those animals and those chemicals become a part of us. The overuse of antibiotics in our food production is one of the reasons antibiotic resistant diseases are on the rise.

6 SIMPLE STEPS TO GET STARTED

1. Day One

Weigh yourself and record your waist I am hungry.

Q + A

measurements (at belly button and 2” below belly button) Take before photos

2. Go shopping and get prepared Get rid of all the temptations in your cabinets and fill your kitchen with healthy choices. Let your friends and family know what you are doing so they can support you for the 28 days!! Post on Facebook too!
3. Water is your best friend Drink at least ½ your body weight in oz. of water per day. If you get hungry drink between meals, (Fizz sticks or Detox Tea).
4. Eat every 4 hours No snacking except Fizz Sticks, 1 teaspoon of almond butter or small handful of almonds. An exception is the “after workout recovery” shake to nourish your muscles. If having an after workout shake, your next meal is when you feel hungry. Do not go more than 6 hours without having a meal.
5. Do not obsess!! Don’t obsess over weight Only weigh yourself 1 time per week – NOT EVERYDAY!! Have only healthy cleansing foods in your home/office.
6. Do not over eat when eating meals. Fill your plate with veggies. Add fist size protein and grains. Enjoy tour food! Take your time eating.

Make sure you are getting a fist size of protein at every meal. If your protein source is a shake, make sure you eat an abundance of non- starchy vegetables. Make sure you are drinking enough water Drink your snacks – have some water with fiber, Fizz Stick, Detox Tea or vegetable broth

I am not losing weight.

Some people will not lose any weight until the third week – Stay with it! Be sure you are not loading up calories in your shakes. Eat plenty of non-starchy vegetables

Why do I feel bloated after my shakes?

Sprinkle a Packet of Digestion Plus in your shakes Reduce the amount of Fiber Boost you are using

I am losing weight and don’t want to.

Add more calories and fat to your shakes Eat any fruit you desire Add a starchy carbohydrate to your meals (brown rice). Put an extra scoop of protein in your shakes

I am constipated.

Make sure you are drinking enough water throughout the day at least ½ your weight in oz Make sure you are getting enough vegetables Don’t skip your Digestion Plus or Power Packs. Add ground flax seed and selium Try Arbonne’s Herbal Colon Cleanse

Do I need the Multi/Vitamin Power Pack?

Yes! The process of detoxifying can make you feel sluggish, physically and mentally. It’s not unusual to feel worse before you feel better. The nutrition and digestive support you will receive from these Power Packs will assist your body in eliminating toxins at a more rapid rate.

POST PROGRAM

After the 30 days

Introduce the restricted foods (i.e. gluten, wheat, dairy) back into your diet slowly; one food at a time. On day one you may want to eat dairy products for an entire meal. Then see how you feel. Within 30 minutes to an hour you may determine the effect it has on your body. Wake up the next morning and weigh yourself. If you have gained a pound or two overnight you are most likely sensitive or allergic to the food you reintroduced. Your body reacts to allergenic foods by filling your tissues with water thus the weight gain.

Some foods may have no impact, others may make you irritable, disrupt your stomach, make you lethargic, etc. As you begin to gain an understanding of what the various foods do to your system through an isolated introduction, you will be able to choose the most optimal food for your fuel.

Adopting a whole food lifestyle

We recommend applying the 80/20 after completing the program. 80% of the time follow the plan 20% indulge. Although focusing on eating whole foods and balanced meals of lean protein, carbohydrates and non-starchy vegetables is highly recommended. The objective of the program is to help you obtain a healthy lifestyle & mindset around food, without a hiring a nutritionist, or spending a lot of money on products that make false claims or don’t produce lasting results.

Special Delivery

It’s simple to maintain your newfound health by signing up for Arbonne’s Special Delivery Program. You choose the day you want your products delivered and you’ll receive your monthly maintenance order every 30 da ys without ever having to leave your home, put gas in your tank or even pick up the phone. You may change or chancel your order at any time.

Sharing with others

When you start experiencing improved health, mental clarity, emotional balance and physical fitness you’ll naturally share your results with others. We have an amazing referral program & your new healthy lifestyle has the potential of creating a residual income for you and your family. Ask the person who shared this packet with you to tell you more.

SHOPPING GUIDE

Trader Joe’s

UNREFRIDGERATED

PRODUCE

' Cherry tomatoes ' Sour apples ' Organic lemons ' Avocados ' Zucchini ' Ginger ' Garlic

REFRIGERATED PRODUCE

FROZEN SECTION

' Frozen organic berries ' Frozen organic veggies ' Frozen wild shrimp ' Frozen wild salmon, halibut, mahi mahi ' Frozen buffalo burgers ' Frozen brown rice

DRY GOODS

' Brown rice

MILK ALTERNATIVE

SECTION

' Unsweetened almond milk, and coconut milk

CANNED GOODS ' Coconut milk ' Wild salmon ' Pumpkin, sweet potatoes or squash puree

VITAMIN/SUPPLEMENT SECTION OILS ' Organic Extra Virgin Olive Oil

REFRIGERATED MEATS

' Free range whole chicken ' Free range ground turkey

Bagged lettuces Sliced mushrooms

Brown rice pasta Canned organic tomatoes ' Steamed beets ' Stevia ' Cooked lentils ' Herbs and spices ' Broccoli slaw ' Sea salt ' ' '

Shredded cabbage Sugar snap peas Butternut squash

Almond butter with Roasted Flaxseeds Olive oil ' Sweet potatoes spears (great as fries with olive oil and sea salt) ' Cauliflower ' Green beans ' Parsley ' Dill ' '

Chives Veggie Chop (a bunch of veggies chopped up already) great on salads and in quinoa

Section 1: Shake Recipes

The Basics of How to Make a Shake

x 2 scoops Arbonne Protein Shake

(Chocolate, Vanilla or both)

x ½ to 1 scoop Fiber Boost

x Ice (optional)

x ¼ cup berries (optional)

Or

x ¼ cup spinach or squash (optional)

x Mix with your choice of the following

liquids:

1 cup water

½ - 1 cup coconut milk, or

unsweetened almond milk

x Add 1 serving of fat:

1 tsp. almond, walnut, flax or coconut oil

almond butter (no peanut butter)

¼ cup coconut milk or coconut water

1 tbsp ground flax

1 tbsp nuts

¼ avocado

Feel free to experiment with the consistency and

ingredients in your shakes to your liking.

Helpful Hints for Shakes

x NutriBullet works great to blend shakes.

Sold at Bed, Bath & Beyond or Costco.

x Freeze fresh fruit and veggies for future.

Add fresh spinach to shakes (won’t taste it!)

Chocolate Almond Shake (Version 1)

x 2 scoops Chocolate Protein Shake

x 1 Tbsp almond butter, ice, water or

almond milk

Chocolate Almond Shake (Version 2)

x 2 scoops Chocolate Protein Shake

x 1 scoop Fiber Boost

x 1 tbsp almond butter

x liquid

x Ice

Chocolate Berry Shake

2 scoops Chocolate Protein Shake, ¼ cup

strawberries, 1 scoop Fiber Boost, ice, water

Chocolate Shake

2 scoops Chocolate Protein Shake, 1 scoop

Fiber Boost, water, ice

Chocolate Strawberry Shake

1 scoop Chocolate Protein Shake

1 scoop Fiber Boost

Fresh organic strawberries to taste

water and ice

Chocolate Vanilla Combo Shake

1 scoop Chocolate Protein Shake

1 scoop Vanilla Protein Shake

1 scoop Fiber Boost

water and ice

Chocolate Vanilla Chai Shake

1 scoop each of Chocolate and Vanilla Protein

Shake, almond milk, pumpkin pie spice

Pumpkin Pie Shake

2 scoops Vanilla Protein Shake, 4 oz pumpkin

puree, 1 cup almond milk, pumpkin pie spice,

1 Tb. pecans, Fiber Boost

Savory Shake

Heat any veggies (broccoli, zucchini, cauliflower,

squash). Puree. Add Protein Powder, Fiber Boost,

cooked grain, whole grain milk or broth. Blend.

Vanilla Berry Shake

2 scoops Vanilla Protein Shake, ¼ cup frozen

mixed berries, Fiber Boost, ice, water

Vanilla Fruit Smoothie

1 scoop Vanilla Protein Powder

1 scoop Fiber Boost

Add mixed berry blend to taste

Fresh strawberries

water and ice

Section 2: Whole Food Recipes (alphabetical order)

3 Egg Omelet w/Beans, Bell Pepper & Onions

Crack 3 eggs into a bowl, beat well. In a skillet

(preferably cast iron), sauté onions and bell

peppers until soft and fragrant. Add a scoop of

your premade beans, heat through. In a non-

stick skillet, heat some EVOO. Add beaten eggs;

allow egg to cook on the bottom and around the

sides. Add bean, pepper and onion mixture to

one side of the eggs and then fold over the other

side on top. Allow to cook for 1 minute more. If

you wish, serve with some salsa on top.

Baby Greens, Pecans, Apple & Chicken Salad

Top a bed of baby greens with chopped pecans,

apples and some leftover roasted chicken. Toss

with EVOO & lemon juice, season with salt and

pepper.

Chicken Vegetable Brown Rice Soup

Can or cooked organic chicken

Organic chicken broth (fresh, canned or bouillon

cubes). Add brown rice (cook until soft). Fresh

vegetables (carrots, onions, green beans, etc). Cook

until brown rice is soft.

Brown Rice Sushi

(You can do it!) In nori sheet, roll rice, seared

ahi, avocado, sesame seeds.

Butternut Squash Soup

Boil peeled and cubed butternut squash in

organic chicken broth. When soft and

mushy blend squash and broth in a blender

until smooth. Put mixture back on the stove

top and add coconut milk until creamy. Add

sea salt, pepper, and cayenne pepper to

taste.

Add carrots, celery, the leftover chicken and

brown rice. Boil until veggies and rice are

cooked. You can also use this broth as a

base for a butternut squash soup.

Chicken Vegetable Brown Rice Soup

Can or cooked organic chicken

Organic chicken broth (fresh, canned or

bouillon cubes ). Add brown rice (cook until

soft). Fresh vegetables (carrots, onions,

green beans, etc). Cook until brown rice is

soft.

Dill Salmon w/Stir-fried Veggies and

Brown Rice

Put the frozen package of salmon in the

fridge the morning you want to cook it and it

will defrost safely. When you are ready to

cook, season the fillets with a little bit of dill

and fresh lemon or lime. While I am not big

on nonstick pans, this is one thing I do use

a nonstick pan for. I heat up some olive oil,

then I put the salmon fillets in “upside

down” (always purchase the salmon with skin

on), cover the pan and cook for about 5

minutes, then flip the salmon and cook for

another 5 minutes, then flip the salmon and

cook for another 5 minutes, on medium to

high heat. This is wonderful with some stir-

fried vegetables and brown rice.