Duggar [Company Name] Dr. Jerald Duggar D.C. & Tammie Duggar C.N.E.
Participant Guide Book Duggar Dr. Jerald Duggar D.C. &1 Tammie Duggar C.N.E. [Company Name] www.iamwellness.com idealbody cleanse Dr. Jerald Duggar D.C. Tammie Duggar C.N.E. Copyright © 2014 JW Duggar, Inc. All Rights Reserved. Published by JW Duggar, Inc. A Utah Corporation No part of this publication may be reproduced in any form by any electronic or mechanical means without the permission of the publisher, except by a reviewer who may quote brief passages in a review. While the author and publisher have taken every precaution in preparing this booklet, the author and publisher assume no responsibility for errors or omissions, or for damages resulting from the use of the information contained herein. The author and publisher do not make any claims that these dietary protocols will prevent, treat or cure any known or unknown medical diseases. No suggestions contained in this work should overshadow personal medical advice given to the reader from a competent health practitioner. www.iamwellness.com 2 idealbody cleanse Table of Contents Introduction…………………………………………………………………………………………………………4 Why Do We Need to Detoxify?.................................................................................5 What is a Toxin Anyway?..........................................................................................5 The 5 Detoxification Systems……………………………………………………………………………….6 Supportive Detox Modalities………………………………………………………………………………..9 Understanding Detox Symptoms………………………………………………………………………..12 The Role of Diet and Nutrition……………………………………………………………………………12 The Detox Food “Rules” What to Eat………………………………………………………………………………………………13 What to Avoid…………………………………………………………………………………………..17 Rules to Live By…………………………………………………………………………………………18 Menu Plan Overview………………………………………………………………………………………....20 Allowed Foods and Foods to Avoid Chart……………………………………………………………22 Prepare Phase: Menu Plan and Shopping List………………………………………………….….23 Purify Phase: Menu Plan and Shopping List………………………………………………………..25 Process Phase: Menu Plan and Shopping List………………………………………………..……28 Recipes……………………………………………………………………………………………………………….30 What Happens Next?..............................................................................................60 www.iamwellness.com 3 idealbody cleanse Introduction - Welcome to the idealbody cleanse Congratulations! Are you ready to press the “reset” button on your health? We hope so! We are so excited to facilitate this process for you. Detoxification programs and “cleanses” have been a part of human health throughout history. Purification rituals have been found in virtually all cultures of history. It only seems “trendy” in our culture because we have lost touch with our roots and our connection to our ancestor’s practices and habits. In addition, we’ve created such a toxic environment that it has become imperative to periodically focus our attention on cleansing the body and the mind. Whether you are an experienced “detoxer” or the mere idea of detoxifying your body evokes images of misery, this program is guaranteed to restore vital energy and wellbeing that is your birthright!? This process of cleansing is going to take you on a journey. For some, the path will be challenging. Others will sail through without missing a beat. Whichever road you take, the rewards will be worth it. The purpose of this cleansing program is to teach you a well-balanced approach to detoxification. You will learn about the importance of proper food balancing, modified fasting, elimination, movement and exercise, relaxation and meditation and additional “at-home” practices that you can add to your routine lifestyle to continue these benefits for the rest of your life. 21 Days to a Cleaner, Less Toxic Body The idealbody cleanse is a 21 day process divided into three phases. During the initial 7 days, the focus will be on preparing your body to efficiently cleanse and easing you into dietary changes. The second week, we will be “amping” up the detox process by making your diet even more nutrient-dense. If your plan includes the supportive detox supplements, you will begin taking them during this phase. The final week will be a continuation of the supplement protocols and the diet will begin a return to the same list from week 1. Prepare Phase (week 1) – Begin cleansing diet and optional detoxification modalities Purify Phase (week 2) – Shift to full detox diet (optional 3 day “juice fast”), add supplements Process Phase (week 3) – Return to cleansing diet and continue with supplements www.iamwellness.com 4 idealbody cleanse Why Do We Need to Detoxify and Cleanse? According to researchers, our environment contains over 80,000 man-made chemicals and in 1989, the Kellogg Report showed that over 1,000 newly synthesized compounds are introduced each year. That amounts to 3 new chemicals created each day! The EPA estimates a grand total of over 5 Billion pounds of toxic chemicals are released into our environment by industry each year. Organophosphate pesticides alone have been reported to cause 220,000 deaths worldwide. Pesticide-related illness in America is estimated to occur up to 300,000 times per year, causing life-long neurological damage. Regardless of where you live, your body is being exposed to thousands of dangerous chemicals and environmental pollutants. One prominent expert, Dr. Walter Crinnion famously stated, “Today’s physicians are faced with a dilemma unlike any previously encountered: the challenge of patients non-responsive to regular therapies because of internal burdens of multiple toxic environmental compounds. This environmental poison is no longer confined to poorly protected workers in toxic industries; but affects all who breathe, eat and drink, as these are now potentially toxic activities.” Although some pollutants are commercially synthesized, many are naturally occurring and on the rise, especially in metropolitan areas. Add this to the additives in our foods and water supplies, the over-use of antibiotics and other prescription drugs and our over indulgence of food, alcohol and tobacco abuse and our increasing stress loads, and you have a recipe for a health disaster. Our exposure to toxins can be both internal and external. Our bodies absorb and then excrete the water-soluble chemicals to which we are exposed. The fat-soluble chemicals are absorbed, but not easily excreted. They can accumulate in our tissues and cells and disrupt the delicate chemical reactions that we require for optimal health. We now know that this increasing burden of internal toxicity lies at the root of many debilitating health conditions that plague our society such as: headaches, muscle/joint pain, fatigue, irritability, depression, mental confusion, fibromyalgia, GI tract disorders, heart disease, weight problems, allergies, autoimmune diseases, cancers, and neurological diseases such as Alzheimer’s and Parkinson’s disease. As profoundly all-encompassing as this list seems, it is by no means complete. When one understands just how these dangerous internal toxins impact our basic cellular health it becomes obvious that we need to learn how to efficiently remove them from our bodies. What is a Toxin Anyway? I know we’ve already tossed the word around a lot in the first pages. So what exactly are we even talking about? For our purposes, the simplest definition is that a toxin is a chemical compound that has a harmful effect on our cell function or structure. www.iamwellness.com 5 idealbody cleanse As we’ve mentioned before, some of these compounds are found naturally in our environment. An example of naturally occurring toxins may include Heavy Metals like Lead, Mercury, Cadmium, Arsenic, Nickel and Aluminum. In addition to the naturally occurring toxins that human kind has been exposed to for eons, our modern lifestyle has introduced thousands of chemicals into our environment such as solvents, cleaning solutions, formaldehyde, pesticides, herbicides, food additives, plastics and pharmaceutical drugs and antibiotics. Still another source of toxins that many people don’t consider are the poisons “created” inside of us by our own biological processes and the waste products from the bacteria and yeast microbes in our gut (more on that later). Over 50 million Americans are currently suffering from overload of nasty gut microbes. The 5 Detoxification Systems System #1 - The Gut When it comes right down to it, the majority of interactions with our outside environment take place in our digestive tract. In fact, because the gut is really a sophisticated hollow tube, you could make the claim that the things that are contained within its walls aren’t really a part of us at all. They travel through us but until they cross that gut barrier and enter into our blood and tissues, they are just moving through. Unfortunately, this crazy, unbalanced world that we live in has done a number on our digestive systems. I rarely see anyone, including children, who aren’t dealing with some level of gut imbalance. Whether it is from antibiotics, antiinflammatory drugs, chlorinated and fluoridated water, devitalized processed foods or overwhelming emotional stress, the sensitive balance of all of our digestive organs can easily become dysfunctional. Restoring normal function to the gut requires a multi-faceted approach. During with idealbody cleanse, we are going to be helping the digestive system improve in a few ways. First, by cleaning up your diet, you will be eating foods that are more easily digestible. Unprocessed veggies and fruits are loaded with enzymes that help in the digestive process. WE will be eliminating many of the top food allergens from your diet and that will decrease the “stress” that your gut has to deal with. If you elected to register for the PLUS or COMPLETE versions of the program, the targeted supplementation will also support the removal of harmful microorganisms like yeast and fungus and the restoration of the healthy probiotic organisms that should colonize our intestinal tracts. In addition, several ingredients in the supplement formulas are targeted to heal and repair the damage to the cells that line the intestinal wall. www.iamwellness.com 6 idealbody cleanse System #2 - The Liver If we had to use one word to define the entire objective of cleansing it would be, Biotransformation. That means taking a chemical that is highly toxic and turning it into something that is harmless and easily transported from the body. So, just where and how does our body make that process happen? In our livers, of course! Your liver is simply amazing. Science has identified over 500 separate and distinct chemical processes that take place in the liver. That is an astounding amount of work for such a weird and ugly organ. You may already be aware that one of the primary jobs of the liver is to filter the blood. When toxic chemicals in the blood enter the liver there is a two-phase process that takes place to “transform” that chemical into something else less harmful. It is obviously a complex process but to better understand it, we’re going to just simply call these stages “phase 1” and “phase 2”. Two-Phase Detoxification Let’s breakdown these two processes into something easy to understand. Whenever I think of the detoxification process I am reminded of one of the most famous TV moments in history. There was a very funny episode of the I Love Lucy show, starring the incomparable Lucile Ball. In this episode, Lucy and her friend Ethel took a job working on an assembly line at a chocolate factory. The supervisor was a hard-nosed, crotchety woman with high expectations. After a brief training on how to wrap each chocolate with paper and replace it on the conveyer belt, the supervisor signaled the assembly line to begin and she left the room. At first, the two women were doing fine, in fact, they even felt that it was easy. But after a moment or two, the chocolates began coming faster and faster. Lucy began to fall behind and in true fashion made the audience roll with laughter as she stuffed chocolate pieces into her mouth, under her hat and even down her dress to hide her inability to perform the job from the supervisor. The scene ends as the supervisor comes to inspect their work only to see that all of the chocolates are gone from the belt. Assuming that the comedic heroines were having no problems, she yells, “Speed it up!” The liver detoxification process is much like this conveyor belt analogy. An assembly line requires that each worker to do his or her job correctly and at the right pace. In order for detoxification to be effective, the different phases must be functioning at equal efficiency The success or failure of your body to detoxify can really be defined by your ability to regulate phase 1 and phase 2 liver “biotransformation”. It is as simple as that. System #3 - The Skin According to the Environmental Working Group the average woman in America is exposed to 168 different chemicals per day from what she chooses to put on her body in the form of personal care and cosmetics! In an effort to increase beauty and the “appearance” of health, www.iamwellness.com 7 idealbody cleanse many of us are actually causing accelerated ageing and toxicity. While men don’t use as many of these products, they are certainly not exempt from toxicity from personal care products. What we choose to put on our bodies in the form of cosmetics, lotions, deodorant/antiperspirants, soaps and cleansers to the water we bathe and shower in. Many of the chemicals in these products can pass right into our bodies and enter our blood stream. We highly advocate taking a long, hard look at each of the items that you put on your body and try to find less toxic versions. This process may take some time but if you are persistent, you will realize that there are great alternatives available. Our skin, in addition to being the largest organ in our body, plays a significant role in the process of cleansing. Together with the lymphatic system, the skin can assist detoxification as we sweat. When the pores of the skin are clogged with toxins and dead cells, it may block the release of sweat. One of the most interesting cleansing activities that we advocate during the idealbody cleanse is “dry skin brushing”. Skin brushing is a simple process that takes between 5 and 10 minutes and will help to exfoliate the skin, promote circulation of lymph and blood to the surface of the skin and invigorate your whole body. All you need is a simple brush with soft, natural bristles (not synthetic). There are several “techniques” out there and we’ll show you our favorite in the support video section on the website. System #4 - The Lymph The lymphatic system is like the ugly stepchild of our body. It is so important but the average person has little to no knowledge of it. Time to change that. While we don’t need to all be experts, we do need to know a few basics. First, we need to know that there is more fluid in the lymphatic system than we have in the circulatory system. In other words, it is an important regulator of fluids in our bodies. When we feel “puffy” or “swollen” we are usually feeling the effects of fluid retention in the spaces between our cells. The lymph system is supposed to gather that fluid and remove it from those spaces so if it becomes congested and blocked, we get stagnation in the system. Second, we need to know that, unlike the circulatory system with its built-in pump, the lymphatic system requires our bodies to move in order to flush things along. In fact, as we flex and contract our muscles to move our bodies, we are actually “squeezing” the lymphatic fluid through our bodies. That is one of the primary benefits of exercise and remaining physically active. There are a variety of things that we can do to promote lymphatic health and detoxification on a regular basis: Dry skin brushing www.iamwellness.com 8 idealbody cleanse Exercise – particularly things like Yoga and mini-trampoline “rebounding” Lymphatic Massage treatment Far Infrared Sauna Herbal body wraps System #5 – The Lungs Last but certainly not least are the lungs. In fact, in terms of shear volume, our lungs are the most prolific organs of detoxification. Each exhalation of CO2 is in fact a removal of a chemical that is toxic to our bodies. We have become a nation of “shallow breathers”. As stress and tension build we tend to only take small shallow breaths, never really expelling the full contents of our lungs. Research has suggested that even slowing down for a few minutes to take several deep breaths will decrease our stress hormones, lower our blood pressure and give us a sense of calm. During the idealbody cleanse, we will be reminding you to prioritize your life in such a way so as to have 5 minutes per day to relax and breathe deeply. There are many different “breathing techniques” available so we’ll show you our favorites but we encourage you to further investigate on your own. Supportive Detox Modalities Foundation #1 - The Detox Diet During this 21-day process we will be focusing on cleaning up the diet; eliminating foods that are highly processed, highly allergenic and pro-inflammatory. We will be structuring meals and snacks that are friendly to your blood sugar stability and that will allow for easy digestion. Each meal will contain ingredients that have a high nutrient availability. As you can imagine, it is quite impossible to create a diet plan that is appropriate for everybody. IF YOU KNOW THAT YOU ARE SENSITIVE TO ANY FOOD, even if it is on our “allowed” list, PLEASE AVOID IT! Foundation #2 - Detoxification Supplementation True detoxification is a nutrient-dependent process. One of the reasons that we are so burdened with toxins and poisons in our bodies is that we have become depleted in these key nutrients. www.iamwellness.com 9 idealbody cleanse In addition to cleaning up the diet, we highly recommend utilizing concentrated formulas of high-power super foods and herbs that have been formulated specifically to aid the liver, kidneys and digestive tract in eliminating dangerous chemicals. Professional Grade Formulas All supplement formulas included in the idealbody cleanse are manufactured by Xymogen, Inc., one of the leaders in the field of pharmaceutical-grade supplements for physicians and pharmacies. We have selected Xymogen due to their quality and their trusted clinical results in our busy wellness clinic. You can be assured that these are the highest quality products available. OptiCleanse GHI The OptiCleanse GHI formula is a true workhorse in our office. It is designed to not only support balanced detoxification through the liver but also has key nutrients to nourish the cells of the gut and decrease inflammation throughout the digestive tract. OptiCleanse GHI is a phenomenal hypoallergenic protein powder. You can blend it up into your Power Smoothie or just mix it with some water for a mid-morning or afternoon snack. It packs an amazing 26 grams of vegan protein and is low glycemic, meaning it won’t spike your blood sugar levels. Use 1 scoop per serving, up to 2 servings per day. ProBioMax Daily DF Restoring the balance of the microflora (microorganisms that reside inside of our gut) is a HUGE part of overall health in general. When we lose the protection of the normal friendly microorganisms (probiotics) our immune system can become dysfunctional, leading to allergies, autoimmune diseases and a host of digestive symptoms. Most people aren’t aware that over 80% of our immune system resides in and around the gut. If we can’t maintain balance here, the entire immune system can fall apart. We highly advocate taking a broad-spectrum probiotic supplement on a daily basis for life. The ProBioMax Daily formula contains 30 billion live probiotic organisms from 4 highly researched strains. You will be hard pressed to find a more potent and supportive probiotic anywhere. Take one capsule per day for 30 days. Candicidal In addition to putting in the “friendly” bacteria, it is super smart to take some natural, herbs to kill off any of the “harmful” microorganisms, like yeast, fungus and parasites that are already in side of you. Candicidal is formulated with key herbal compounds that have thousands of years of historical use as well as modern scientific validation in their ability to safely eliminate the overgrowth of these populations of organisms. Take 1 capsule twice a day for 30 days. www.iamwellness.com 10 idealbody cleanse Foundation #3 - Detox Assisting Modalities There are some amazing techniques that can be added to further encourage your body to release toxins that are stored in the tissues of the body. Here is a brief description of some of the most supportive habits and a more detailed explanation of each of these modalities is found in the Supportive Modalities section of this guide. Water - Water assists in the detoxification process by allowing the dilution of chemicals and the elimination of toxins through the elimination pathways. According to many experts, the “gold-standard” water is water that has been ionized, micro-clustered and alkalinized e.g. Kangentm water. If you have access to this water, use it. If you don’t, that’s okay. Just remember to always choose the most pure, filtered water available for drinking or bathing. Massage – Particularly lymphatic drainage massage can facilitate the movement of toxins stored in the lymphatic system. Exercise – Mild to moderate exercise is encouraged during the cleansing process to aid in the elimination of toxins through the sweat. Yoga, moderate intensity interval training and resistance training can all be appropriate during a cleanse program. CARE SHOULD ALWAYS BE TAKEN NOT TO OVERTRAIN during periods of reduced caloric consumption. Herbal Body Wraps – Fairly new to the US marketplace, these body wraps utilize herbal preparations that will draw out toxins held in the fat, lymph and skin. Dry Skin Brushing – The skin is an essential detox organ and needs careful attention. Brushing your skin with a dry natural bristle brush encourages improved blood circulation, lymphatic drainage and the elimination of toxins. Breath Work – Your lungs actually are responsible for the elimination of more toxins than any part of your body. Each time you breathe, you are taking in life-giving oxygen and expelling toxic carbon dioxide. In our fast paced, stressful lives, some of us have forgotten how to take a deep breath. Detox Bathing - Relaxing in a hot bath with Epsom salts and essential oils can be a great way to end the day and encourages detoxification through the sweat glands. Far Infrared Sauna - As already mentioned, the skin is a powerful detoxification organ through the millions of sweat glands. Far Infrared saunas promote sweating without the need for strenuous exercise. Some research suggests that sweat from this particular type of sauna has a higher concentration of toxins that regular sweat from vigorous activity. Sleep - The best hours of sleep for your body are the hours of 10pm – 6am. This is a deeply engrained biological program set in our genetic ancestry due to our relationship www.iamwellness.com 11 idealbody cleanse with the sun and the 24-hour circadian rhythm. During this time the body is designed to be in a state of rest, repair, detoxification and recovery. Understanding “Detox” symptoms – The Healing Crisis It is vital that you understand and properly interpret the symptoms and changes that may occur when beginning a detoxification or cleansing program. During this program you will utilize foods and supplements of a higher quality and potency than you may have ever been exposed to in your former diet. These foods contain high amounts of amino acids, minerals, vitamins, trace elements, carbohydrates and phytonutrients and are capable of initiating a healing response in the tissues of your body. Have you ever noticed that when you set out to clean a messy room in your house, that it tends to get even more disorganized before it gets back in order? The cleansing process is similar. The dietary and lifestyle changes will “stir up” the toxins that are already “hiding” within. The second aspect of cleansing is the actual conversion of those toxins into safe compounds that can be eliminated. If we ever “stir up” more than we can eliminate, we may have some vague and temporary symptoms like headaches, fatigue, aches and pains, skin problems, bowel sluggishness or diarrhea, frequent urination fever, and mental depression or irritability. These symptoms are caused by the body’s inability to eliminate the amount of toxins that are being prepared for elimination. The onset of these symptoms is usually rapid. The worst of the symptoms may last as little as a few hours or as long as three or four days. The entire period usually lasts about seven days or so and is followed by an increase in strength, vitality and greater wellbeing. Weakness felt during this time is not true weakness, but rather a prioritization of energy to the repair of vital internal organ function. If you are experiencing these healing crisis symptoms, there are a number of things you can do for yourself. The goal is to help the body find a balance without unbearable suffering but also without interfering with the process. This is a time when a variety of detox modalities can be employed to assist in elimination. Specifically things like dry skin brushing, Epsom salt baths, homeopathic drainage formulas, chiropractic adjustments, massage and essential oils are great remedies. Avoid taking medications to treat these symptoms if at all possible. If the symptoms persist or are especially intense, consult with a trusted health care practitioner, especially one that has had some experience with holistic healing and cleansing. The Role of Diet and Nutrition It is estimated that a full 95% of all illness is related to cumulative negative stresses that we experience. It is no secret that “stress” changes the way we eat. Most people under stress tend to eat foods high in sweets and starches that convert to sugar quickly in the bloodstream. This quick fuel can keep us going in emergencies, but too frequently becomes our fuel of choice for www.iamwellness.com 12 idealbody cleanse non-emergency times as well. If you have any chronic health concern, it is wise to address your diet as a key component to your healing. In addition, when we are under stress predictable physiological changes occur in which the mechanisms that control blood sugar levels are taxed. The food plan included in this program is designed to counteract this trend and improve your body’s functioning while under stress by maintaining blood sugar levels. Blood Sugar Balance The goal is to keep your blood sugar balanced throughout the day so that you avoid the highs and lows that can add to your stress levels. If you eat properly you can maintain your blood sugar and maintain even energy throughout the day. Please follow the food plan closely. As your health improves, certain foods may then be returned to your diet and their effect on your sense of wellbeing observed. The object is to learn what balance of foods makes you feel best. The closer you follow this plan, the quicker your body will heal. The quicker you heal, the quicker you may experiment with re-introduction of foods into your diet. The 4 Keys to this food plan are 1. Eating moderate amounts of protein, evenly spread throughout the day. 2. Eating lots of lower carbohydrate vegetables. The allowed food list will give you an idea of great veggie choices. 3. Eating frequently. You should go no longer than 2-3 hours without some food. 4. Staying completely away from the foods that are on the “avoid” list until it’s time to reintroduce them. Benefits The most common “side benefits” to this way of eating include: Feeling less physical pain because of the reduction of inflammation in the body. Having more fixed energy throughout the day. Losing weight if you are overweight. Noticing that cravings decrease and or may disappear altogether. Experiencing greater mental and emotional stability. Improvements in the quality of your sleep. Improvements with Hypoglycemia and Diabetes. The Detox Food “Rules” What to Eat: Foods to Eat and Enjoy Most people have lost their “connection” with food. They can no longer decipher what foods make them feel good and what ones make them feel poorly. We would encourage you to become more aware of the changes you are experiencing in your body and listen to your body. www.iamwellness.com 13 idealbody cleanse Pay careful attention to how you are feeling and what symptoms are improving. This new awareness of your body will be your feedback tool when you move ahead to reintroduce foods into your diet. It’s a great idea to keep a “Food Journal” where you can write about the food you eat, how they taste and how they make you feel, both positive and negative. Proteins It is very important that you eat adequate protein throughout the day. The variety of protein sources (e.g. eggs, fish, poultry, beef, nuts, seeds and legumes) and the quality (e.g. organic, hormone-free, free-range and grass-fed) are very important to consider. Use only fresh meats, not those that are processed and packaged. Red Meat: Eat as desired, with attention to quality, free-range organic raised. Eat only 3-5 oz. per serving. Pork: Reduce to a minimum the intake of pork chops and pork roast. Eliminate ham, bacon and sausage, they contain chemical additives. Fish: Use a variety of wild caught fish, those caught in their natural habitat. In the farmraising of fish, the fish are fed foods that they would not normally eat in the wild and it changes their fatty-acid and protein make-up to a less advantageous form. Prepare it grilled, steamed, baked or poached. Avoid canned fish. Poultry: Pay attention to quality, free-range, organic, and antibiotic free. Use a variety of chicken and turkey, dark meat and white meat. Prepare grilled, steamed, baked or roasted, do not bread or deep fry. Eggs: Limit to 3 serving per week per week, and eat every other day. Some people may have a sensitivity to eggs that they may not notice if they eat them every day. The yolk has nutrients that are denatured when cooked through. It is recommended to have eggs soft boiled, sunny-side up or over easy as often as you can. Pay attention to quality by purchasing cage free (non-vegetarian) eggs. Chickens are omnivores and naturally eat a diet rich in protein. If you have access to farm fresh eggs they are far above any store bought egg. Nuts & Seeds: Limit to 2-3 ½ cup servings per day. Raw nuts and seeds provide us with healthy omega fatty acids as well as many nutrients and protein. Raw nuts and seeds are best eaten after they have been soaked. This allows the enzyme inhibitors naturally found in nuts to be neutralized allowing for us to digest them and absorb their nutrients. Avoid roasted, salted or flavored nuts and seeds. Vegetables The key to this food plan! Nutrient rich vegetables provide an abundance of the vitamins and minerals that sustain your body. Vegetables should make up the largest portion of your meal. www.iamwellness.com 14 idealbody cleanse Again, quality and variety is the key. Your body is most nourished with organic produce. Seasonal organic vegetables that is grown locally is your best option. Frozen vegetables that was grown organically, locally and picked in season is your next best choice. There are many therapeutic nutrients such as anti-oxidants and flavonoids are in the properties that give vegetables their color. Look in your shopping cart and at your meals and ask, “Do I have a rainbow of colors here?” Green Vegetables: Unlimited, eat an abundance of these! Include Swiss chard, kale, collard greens, bok choy, beet greens, spinach, broccoli, cabbage, asparagus, sprouts, green beans, zucchini and salad greens and fresh herbs, which are packed with both phytonutrients and medicinal properties. Root Vegetables, Onions and Garlic: Include carrots, beets, celery, sweet potatoes, turnips, radishes, (use sweet potatoes sparingly). Do Not include any other variety of potatoes during the program. Squashes: Include winter squash, butternut squash, pumpkin, acorn squash and spaghetti squash. Vegetable Fruits: Include tomatoes, peppers and cucumbers. Fruits As with everything mentioned before quality and variety is the key. Your body is most nourished with organic produce. Seasonal organic fruit that is grown locally is your best option. Frozen fruit that was grown organically, locally and picked in season is your next best choice. Whole fresh fruits are allowed with the following exceptions: avoid bananas, grapes, melon and dried fruits (they can play havoc with your blood sugar and may contain harmful preservatives). Berries, Apples and citrus is allowed in moderation unless you are allergic to any of these. Eliminate all fruit juices, unless you are juicing yourself. Grains and Beans Many people are carbohydrate intolerant and will notice that having grains in the morning causes a craving for sweets and/or more grains throughout the day. Also, some people notice that having the grains also lends to a sleepy feeling, either immediately or up to several hours later. To have your grains with the evening meal reduces the chance of these responses. It is recommended to leave these grain carbohydrates to the evening meal for a minimum of two weeks in order to monitor your body’s response as you then add them back in. Grains that contain gluten will be eliminated for the duration of this program. These grains include, wheat, rye, and barley. There will also be a portion of the program where all grain are eliminated to ease the burden of digestion and allow healing to take place in the gut. www.iamwellness.com 15 idealbody cleanse Beans are to be used in balance with protein & vegetables. Be aware of any digestive issues and/or sugar cravings that occur as you add them back into your food plan, eliminating them for now if any symptoms re-appear. Fats and Oils It is important to have some fat at each meal and, as with all food groups, it is important to give your body a variety. Quality is key when choosing sources of fat. We need to be eating healthy fats that contain essential omega fatty acids that our body needs. The primary sources of oil that we will be using on this plan are Organic Extra Virgin Cold-Pressed Olive Oil and Organic, extra virgin cold pressed coconut oil. In our opinion these oils should be the main and primary oil staples that you use to prepare your meals. Use olive oil for salad dressings and when cooking on medium or low heat. Use coconut oil for baking, grilling, sautéing and other high heat process. Avoid all margarines, hydrogenated and partially hydrogenated oils. Beverages Water is your best choice, ideally drinking one quart per 50 pounds of body weight every day. Our bodies are 70% water and is considered an essential nutrient, optimizing digestive function as well as elimination of toxins from your body. Drink the best possible water that is available to you. Fresh Herbal Teas: We have included a few delicious digestive tea recipes that will become fast favorites. The recipes use fresh and whole spices prepared using a process called infusion. This Tisane, as it is properly called are being consumed for their medicinal properties first and wonderful flavors second. During the program avoid pre-made tea bags because they can include additives and herbs or spices that may not be organic and might contain harmful chemicals. Sea Salt Sodium Chloride and Trace Minerals, the components of salt as it exists in nature, are very necessary and needed ingredients for our bodies. Our body fluids very much resemble the ocean in its consistency. This is contrary to what the medical media would have you believe. Generic table salt (the salt with the cute little umbrella girl), however, does not fit the bill. It is highly processed, bleached, stripped of its trace minerals and has added anti-caking agents to make it pour smoothly. Dextrose (sugar) is also often added. We recommend natural salt. Our first choice is Redmond Real Salt. Why Redmond Real Salt? There are several reasons, but let’s start with: It’s local! It’s an American product and even more than that, a Utah product. Redmond Real Salt is mined from an ancient sea bed in Redmond Utah. It has over 60 trace minerals, no additives or anti-caking agents are added, it has a nice pleasant almost sweet flavor. Because it is mined from ancient dead sea bed it has www.iamwellness.com 16 idealbody cleanse not been exposed to our modern day environmental pollutants, unlike modern Celtic sea salt that is harvested from evaporation ponds off the coast of France. We would secondly recommend Himalayan (Pink) salt because it too is mined from ancient dead sea beds. For more information about Redmond Real Salt visit, www.realsalt.com Contrary to modern recommendations we would encourage you to salt your food to taste, cook with salt and add salt to your water especially during periods of excessive exertion or exercise, ¼ tsp. per quart of water. What to Avoid: Foods that will interfere with detoxification NO Gluten or Gluten containing products are allowed. This includes wheat or wheat products both whole wheat and white flour products such as pasta, breads, crackers, etc. and barley and rye. NO Soy products are allowed including Soy Sauce. Many people are allergic to soy, especially in concentrated forms such as tofu, Tempe, soy protein powders, and protein bars. Soy is one of the most genetically modified (GMO) products in our country. NO refined sugar, high fructose corn syrup, agave nectar or crystalline fructose. The only sweeteners that are allowed are raw, unpasteurized local honey, and stevia leaf powder that has no other ingredients added to it. NO Artificial Sweeteners (Equal, Sweet ‘n Low, Aspartame, Splenda, etc.) are allowed. They disrupt brain chemistry, blood sugar and have many reported side effects, including neurological symptoms and damage. Dairy products. Leave all cow dairy products out for duration of the program and pay attention to how you feel. Do you have less mucus, feel less joint pain and have more energy. Some people are sensitive to dairy and might not even realize how it effects their health until they remove it from their diet and then reintroduce it again. Beverages that are not beneficial. It is important to eliminate the following beverages for the duration of the program, you will see maximum results when these beverages are eliminated for 6 weeks. Caffeine: Caffeinated drinks including coffee, energy drinks, soda and green or black tea should be eliminate coffee during the program. Caffeine interrupts the blood sugar mechanism that we are looking to re-set. Caffeinated drinks have a diuretic effect on the body, this means they are actually dehydrating. This disrupts the liver as it works on dumping excess toxins from our body. Alcoholic drinks, including beer and wine, are to be eliminated during the program because of as the high sugar content and the rate at which alcohol is absorbed into your body disrupts your blood sugar. Like caffeinated drinks alcohol also dehydrates that body and negatively effects the liver. Some alcoholic beverages are made from grains that contain gluten and can lead to an inflammatory response in the body. www.iamwellness.com 17 idealbody cleanse Fruit juices: Avoid all fruit juices unless you are juicing yourself, and then limit this to one eight ounce juice per day, with the exception of the prescribed, but optional, 3 day juice fast in the program. Processed and pasteurized fruit juices are more sugar than nutrient. They will cause us to gain weight and reduce our appetite for nutrient dense foods. If you have any sleep disturbances, depression, irritability and/or anxiety ─ caffeine and alcoholic drinks can be one of the major factors in creating these feelings in the body. People are often amazed at how their mood, sleep and energy shifts in a positive way when they significantly reduce and/or let go of these beverages altogether, saving them for the special occasion. You may experience some initial withdrawal symptoms (from 1 day up to 2 weeks) depending on how big a role these items have played in your lifestyle. For those of you who have been using caffeine in significant quantities, you may choose to reduce the caffeine intake over a period of several days in order to reduce the withdrawal symptoms. Rules to Live By Maintaining Stable blood sugar: Eat a balanced meal that includes protein within an hour of getting up. Eat every 2-3 hours (wear a beeper watch or set an alarm on your phone. Be prepared. Always carry a snack with you (in your car, briefcase, at your desk or in your purse). Eat before you become hungry (if you are hungry, your blood sugar is already low). Create a positive environment: Eat meals in a relaxed environment and take time to sit down and be present with yourself and your body and those sharing the meal with you. This will enhance the digestive process, we do not digest well when we are stressed. Stock your kitchen well and keep it stocked with only healthful choices. We will eat what we bring into our home. Approach each new food experience with the attitude that, “this meal is taking me closer to health than further away from it.” Helpful Hints for the Holidays/Parties: Eat before you go to the party (Don’t go on an empty stomach, especially if it is cocktails, appetizers or desserts that are being offered). Chew your food slowly (Doing so will increase the body’s acknowledgement of the foods coming in and more quickly signal the brain of the contents of your consumption). Make your contribution to the Potluck a healthy choice that way you will have a good choice for yourself and may start a trend! Planning ahead is the key to success: When cooking meat make extra for leftovers or to include in the next day’s dinner plan. www.iamwellness.com 18 idealbody cleanse Prepare vegetables ahead of time making them easy to grab - i.e. celery sticks, broccoli, cauliflower, carrots, etc. Prepare your own salad dressings and spice mixes when you have some free time in the kitchen so that they will be ready when you need them. Use some time during the weekend to plan, shop and prepare for the upcoming week. Use some time in the evening to plan and prepare for the following day. Make lunch for the next day. Make things easier for your digestive system: Chew food thoroughly. Eat small portions and avoid overeating. Increase water consumption to one quart per 50 pounds body weight per day, preferably between meals. Drinking a lot of water with your meal will dilute your digestive juices. When emotionally upset, eat less. Eat a variety of raw vegetables. Avoid distractions while eating, such as TV, radio, reading, and driving. Set your table and engage in conversations with family or friends. Be a wise consumer: Read labels! This is the most important thing in avoiding harmful ingredients. Be adventurous. Learn to enjoy a wide variety of foods. There’s a whole world of new foods to try. Limit your consumption of sweet treats. Prepare wholesome snacks that will satisfy those cravings. Avoid “junk foods” containing high fats, loads of sugar and empty calories. Take Care of YOU! Lower the outside stresses in your life. Try Yoga, meditation or taking a nice walk outside. Make time for yourself and do something you love every day. Be good to yourself. Your decision to improve the quality of your life through healthier food choices and meal planning is a very significant step towards better health. You are in control. Be proud of yourself, trust yourself! www.iamwellness.com 19 idealbody cleanse Menu Plan Overview There is a specific pattern to the way the meal plan has been created for you. You are free to create your own meal plan, in fact I have left two days in week one and week three for you to do just that. You can make your own favorite meal, enjoy left-overs from a previous day or create something new. Just remember to follow the specific guidelines for foods that are allowed and not allowed on the program as well as during specific times in the program as outlined below. On the following pages we have provided you with a balanced and delicious meal plan, a complete shopping list and a preparation guide to save you time during meal prep. Remember it is impossible to create a meal plan that fits everyone’s tastes, time frame and sensitivities. If this meal plan does not meet your needs you are free to create your own. Just keep in mind that this one is balanced to help maintain steady blood sugar levels, and stimulate and nourish the body during the cleansing process. Keep in mind if you choose to create your own meal plan or modify the one provided you will get optimal results by following the specific guidelines outlined in the next few pages. Prepare Phase: Week One Week one is a time of preparation. You are preparing your body for week two, when the most detoxifying and cleansing will take place in your body. During this first week you will eliminate specific foods from your diet. These foods include: Dairy Gluten: wheat, rye, barley Soy Corn Sugar: refined sugar, HFCS (high fructose corn syrup), agave, pure maple syrup, molasses, artificial sweeteners, etc. If you are following your own menu plan make sure that your meals meet these guidelines and that you also follow the Allowed/Not Allowed chart on the following page. Purify Phase: Week Two Week two begins a deeper process, a purifying process as the body begins to eliminate toxic compounds through the 5 detoxification systems. We will be aiding your body in this www.iamwellness.com 20 idealbody cleanse purification process by eliminating foods that are harder for the body to process during this time. If you have chosen to take the supplements to aid you detoxification you will begin that protocol now. During week two you will eliminate certain food groups from your diet in a systematic way. On day 5-7 there is an optional juice fast planned. Day 1-3 Avoid beans and legumes Day 4 Avoid beans and legumes Avoid grains Day 5-7 Juice Fast, optional Avoid beans and legumes Avoid grains Avoid nuts and seeds Avoid meat The Juice Fast is designed to give your digestive system a break. Without the fiber attached the nutrients in the juice are immediately absorbed into your blood stream. During the juice fast you will drink 6 juices, in the order listed on the menu plan. If you are including the detox supplement Opti-Cleanse GHI you should mix 1 scoop in your first juice and 1 scoop in your last juice of the day. *If you choose not to juice during days 5-7 then your meals should be simple and easy to digest. Following the list of foods to avoid for these three days, thoroughly cook all foods and blend them into soups or enjoy clear broths and fresh brewed tea. Process Phase: Week Three Week three begins the final stage of processing and eliminating toxins. Continue taking your detoxification supplements as prescribed. During this week we will gradually begin adding back into your menu plan allowed foods that we eliminated last week. These foods will be reintroduced in a systematic way as follows: Day 1-2 Avoid beans and legumes Avoid grains Avoid nuts and seeds Avoid meat Day 3 Avoid beans and legumes Avoid grains Avoid meat Day 4 Avoid beans and legumes Avoid grains Day 5 Avoid grains Day 6-7 No more restrictions, except for items on the Not Allowed chart on the following page. www.iamwellness.com 21 idealbody cleanse Food Group Allowed Foods Meat and Legumes Free range organic poultry and eggs, grass fed organic beef, wild caught fish, all legumes, beans and lentils Pork, cold cuts, processed & canned meats, shellfish and farmed raised fish. No soy products. Dairy Products Dairy alternatives: unsweetened almond milk, unsweetened coconut milk. Dairy products including, buttermilk, cheese, ice cream, pudding, yogurt, etc. Soy milk products. Grains Quinoa, Brown/Wild/Basmati Rice, Amaranth, Millet, Buckwheat, Gluten Free Oats All gluten containing grains (wheat, spelt, kamut, barley and rye) Corn, white rice. Vegetables All Vegetables (except potatoes) Organic vegetables either fresh or frozen are best. Canned vegetables. Potatoes in all their varieties (sweet potatoes are allowed) All Fruits (preferably low-glycemic). Organic fruit either fresh or frozen (unsweetened) is best Canned fruits. Bottled fruits, jam, jelly or syrups. Dried fruit containing added sugar and sulfites. Highglycemic fruits, especially grapes, banana and melon. Extra virgin cold pressed olive oil, unrefined cold pressed coconut oil, avocado oil, organic butter, raw nuts (except peanuts) and raw seeds. Any refined oils, hydrogenated oils (vegetable, canola, sunflower, safflower oils, margarine, shortening, commercial salad dressings and spreads and mayonnaise) Nut butters with added oil and sugar. Roasted nuts or seeds. Clean filtered water, freshly homeprepared vegetable juices, homeprepared fresh fruit juice diluted 50/50 with water. Home-prepared fresh herbal teas. Dairy beverages, coffee, prepared teas/tea bags, soda, sweetened beverages, commercially prepared fruit or vegetable juices, alcoholic beverages. Stevia powder (no other added ingredients) and raw honey Refined sugar (cane/beet), pasteurized honey, molasses, maple syrup (pure or imitation), agave, HFCS and all other artificial sweeteners. Celtic, Sea, Himalayan or Redmond’s Real Salt, Fresh and dried herbs, spices (organic is best) Iodized salt, commercially prepared herb and spice mixes (they generally have added sugars and preservatives) Home-prepared with allowed foods. Packaged, boxed foods and bottled condiments. Fruits Oils, Nuts and Seeds Beverages Sweeteners Herbs and Spices Prepared Foods www.iamwellness.com 22 Foods to Avoid idealbody cleanse Prepare Phase: Week One Menu Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Begin each morning with a Lemon Tonic pg. 30 to flush your cells and stimulate your digestive system! Power Smoothie pg. 30-31 Super Power Porridge pg. 33 Almond Milk pg. 32 Power Smoothie pg. 30-31 Snack Apple with Sun Butter pg. 52 Berry Pudding pg. 53 Cleansing Tea pg. 56 Protein Goodies pg. 53 Apple Shakers pg. 53 Cleansing Tea pg. 56 Protein Goodies pg. 53 Lunch Power Salad pg. 34 Poppy Seed Vinaigrette pg. 34 Cucumber Sandwiches pg. 35 Powered Up Hummus pg. 36 Left over Chunky Fajita Chili Left over Bean Salad Power Salad pg. 34 Sweet Lemon Vinaigrette pg. 35 Celery Sun Butter pg. 52 Awesome Crackers pg. 54 Powered Up Hummus pg. 36 Powered Up Hummus pg. 36 Veggie Sticks Spicy Kale Chips pg. 55 Bean Salad pg. 41 Sirloin Salad pg. 46 Lemon Pepper Salmon pg. 43 Ratatouille Special pg. 44 Trail Mix pg. 52 Dinner Veggie Scramble Pg. 32 Snack Breakfast Power Smoothie pg. 30-31 Roasted Chicken pg. 37 Steamed Broccoli Quinoa Herbed Pilaf pg. 39 Chunky Fajita Chili pg. 40 Super Green Salad pg. 41 Prep. for tomorrow Use this section to take notes for items that you may need to prepare in advance. This will help save you time. Prepare Chicken or Vegetable stock, after evening meal. Pg. 37-38 Soak Sunflower seeds in the morning for sun butter recipe. www.iamwellness.com Wash Kale and allow to dry for afternoon snack Soak steel cut oats and almonds over night for porridge and almond milk in the morning. 23 idealbody cleanse Week One Shopping List The following is a list of ingredients that corresponds with the outlined menu that we have created for week one. This is just a list of ingredients. You may already have some of the staples on hand. If you are following the meal plan or using some of the recipes provided make sure that you read through the recipes and make a shopping list that reflects the quantity of items that you will need to purchase for the week. Fruits/Veggies Nuts/Seeds/Beans Apple Strawberries Lime Lemon Pineapple Blueberries Raspberries Orange Cherries Avocado Cucumber Roma tomatoes Cherry/grape tomatoes Romaine lettuce Red leaf lettuce Green leaf lettuce Spinach Kale Swiss chard Red cabbage Parsley Cilantro Fresh Basil Sprouts Carrots Cauliflower Broccoli Celery Turnip Leek Asparagus Beets Green onion Onion Zucchini Red pepper Butternut squash Crimini mushrooms Jicama Ginger Garlic Raw cashews Raw walnuts Raw pecans Raw almond Pine nuts Almond butter Raw sunflower seeds Raw pumpkin seeds Raw sesame seeds Flax seeds Chia seeds Hemp hearts Poppy seeds Tahini Garbanzo beans Cannellini beans Kidney beans Great Northern beans www.iamwellness.com Meat/Poultry/Fish Free range ground beef Whole chicken Eggs Wild caught salmon Grains Quinoa Steel Cut oats Rolled oats Brown Rice Miscellaneous Braggs™ Raw Apple Cider Vinegar Extra Virgin Cold Pressed Olive Oil 24 Extra Virgin Cold Pressed coconut Oil Raw honey Vegetable/Chicken Stock* Pure vanilla extract Coconut water Unsweetened organic apple sauce Raw cacao powder Herbs/Spices It is always best to have whole spices and grind them when you are ready to use them. Grind with a coffee grinder or mortar & pestle. Bay leaf Black pepper Cayenne Celery seeds Chili powder Cardamom Cinnamon, ground & Sticks Cloves Coriander Cumin Curry Dried mustard Fennel seeds Marjoram Garlic powder Onion powder Oregano Paprika Redmond Real salt (sea salt) Red pepper flakes Rosemary Thyme idealbody cleanse Purify Phase: Week Two Menu Begin taking Detoxification Supplements this week as prescribed on page 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Begin each morning with a Lemon Tonic* to flush your cells and stimulate your digestive system! Breakfast Veggie Scramble Pg. 32 Power Smoothie pg. 30-31 Super Power Porridge Pg. 33 Almond Milk Pg. 32 Power Smoothie pg. 30-31 Snack Trail Mix pg. 52 Apple Sun Butter pg. 52 Cleansing Tea Pg. 56 Protein Goodies pg. 53 Lunch Power Salad pg. 34 Poppy Seed Vinaigrette pg. 34 Left over Creamy Broccoli Soup Morning Satisfaction pg. 57 Berry Pudding pg. 53 Morning Energizer pg. 57 Morning Energizer pg. 57 Morning Energizer pg. 57 Veggie Lettuce Wraps pg. 35 Pumpkin Pesto pg. 36 Left over Roasted Butternut Squash Soup Taste Bud Tango pg. 58 Taste Bud Tango pg. 58 Taste Bud Tango pg. 58 Cucumber Sandwich pg. 35 Pumpkin Pesto pg. 36 Immune Booster pg. 58 Immune Booster pg. 58 Immune Booster pg. 58 Daily Digest pg. 59 Daily Digest pg. 59 Daily Digest pg. 59 Daily Detox pg. 59 Daily Detox pg. 59 Daily Detox pg. 59 Wash all fruit and veggies for juice in the morning. If you choose not to juice your meals should be simple and easy to digest, and follow the list of foods to avoid for these 3 days. Thoroughly cook all foods and blend them into soups or enjoy clear broths and fresh brewed tea. Trail Mix pg. 52 Celery Sticks Sun Butter pg. 52 Dinner Morning Satisfaction pg. 57 Snack Morning Satisfaction pg. 57 Spicy Kale Chips pg. 55 Creamy Broccoli Soup pg. 44 Awesome Crackers pg. 44 Mediterranean Millet Salad pg. 45 Roasted Butternut Squash Soup pg. 46 Use this section to take notes for items that you may need to prepare in advance. This will help save you time. Preparation: Prepare Trail mix and crackers the night before or in the morning. Soak Sunflower seeds in the morning for sun butter recipe. Soak almonds for almond milk in the morning. www.iamwellness.com Prepare all of your juices for the day first thing in the morning. Label the jars and drink one every 2-3 hours. Italian Burger Wraps pg. 42 BHC Salad pg. 42 Soak pumpkin seeds in the morning for pesto. Wash all fruit and veggies for juice in the morning. 25 Wash all fruit and veggies for juice in the morning. idealbody cleanse Week Two Shopping List The following is a list of ingredients that corresponds with the outlined menu that we have created for week two. This is just a list of ingredients. You may already have some of the staples on hand. If you are following the meal plan or using some of the recipes provided make sure that you read through the recipes and make a shopping list that reflects the quantity of items that you will need to purchase for the week. (See next page for 3 day juice fast ingredients.) Fruits/Veggies Nuts/Seeds/Beans Apple Strawberries Lemon Pineapple Blueberries Raspberries Orange Cherries Avocado Cucumber Roma tomatoes Cherry/grape tomatoes Romaine lettuce Spring Mix Green leaf lettuce Spinach Kale Red cabbage Jalapeno Parsley Cilantro Fresh Basil Sprouts Carrots Cauliflower Broccoli Celery Green onion Red Onion Onion Zucchini Red pepper Butternut squash Green Beans Ginger Garlic Raw cashews Raw walnuts Raw pecans Raw almond Pine nuts Almond butter Raw sunflower seeds Raw pumpkin seeds Raw sesame seeds Flax seeds Chia seeds Hemp hearts Poppy seeds www.iamwellness.com Meat/Poultry/Fish Free range sirloin steak Eggs Grains Quinoa Steel Cut oats Rolled oats Brown Rice Millet Miscellaneous Braggs™ Raw Apple Cider Vinegar Braggs™ Liquid Aminos Extra Virgin Cold Pressed Olive Oil Extra Virgin Cold Pressed coconut Oil Raw honey Vegetable/Chicken Stock* Pure vanilla extract 26 Coconut water Unsweetened organic apple sauce Raw cacao powder Maca powder Black olives Canned organic unsweetened coconut milk Dijon mustard Spike or Mrs. Dash, salt free seasoning mix Herbs/Spices It is always best to have whole spices and grind them when you are ready to use them. Grind with a coffee grinder or mortar & pestle. Black pepper Cayenne Chili powder Cardamom Cinnamon, ground & Sticks Cloves Coriander Cumin Curry Dried mustard Fennel seeds Marjoram Nutmeg Garlic powder Onion powder Oregano Paprika Redmond Real salt (sea salt) Red pepper flakes Rosemary Thyme idealbody cleanse Week Two Juice Fast Shopping List The following is a list of ingredients that corresponds with the outlined three day juice fast that we have created for week two. This is a list of ingredients and quantities for one person to process all juices for the three days. The Juice Fast is designed to give your digestive system a break. Without the fiber attached the nutrients in the juice are immediately absorbed into your blood stream. During the juice fast you will drink 6 juices, in the order listed on the menu plan. If you are including the detox supplement Opti-Cleanse GHI you should mix 1 scoop in your first juice and 1 scoop in your last juice of the day. There are 6 juices that you will be drinking throughout the day. Follow the outlined menu for week 2 and drink the juice in the order listed. Label your jars 1-6 according to the recipes. As a reminder it is best if you can purchase organic produce for all of you juice recipes. Remember the nutrients from the juice are going to enter straight into your blood stream and we don’t want to add any more toxic substances that your body will need to get rid of. If you don’t have a juicer and don’t have access to a juicer you can use a high powered blender to blend your fruits and veggies into juice. Add about ¼ cup water and blend until smooth. Then drain the juice through a fine sieve to extract the pulp. 3 orange 1 pineapple 1 bunch kale 1 bunch celery 5 oz. spinach 2 bunches parsley 1 bunch cilantro 2 cucumbers 6 carrots 3 beets 9” ginger root 1½ cups fresh mint Miscellaneous 3 cups raw almonds Cinnamon Hemp hearts Pure vanilla extract Redmond Real Salt, sea salt 3 dates, medjool Spirulina powder Fruits/Veggies 15 apples 10 lemons 3 grapefruit www.iamwellness.com 27 idealbody cleanse Process Phase: Week Three Menu Continue taking Detoxification Supplements this week as prescribed on page 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Power Smoothie Pg. 30-31 Power Smoothie Pg. 30-31 Power Smoothie Pg. 30-31 Power Smoothie Pg. 30-31 Veggie Scramble Pg. 32 Snack Allowed Seasonal Fruit Veggie Sticks Berry Pudding Pg. 53 Apple Sun Butter Pg. 52 Power Smoothie Pg. 30-31 Lunch Power Salad Pg. 34 Sweet Lemon Vinaigrette Pg. 35 Left over Veggie Delight Stew Left over Tomato Basil Soup Power Salad Pg. 34 Poppy Seed Vinaigrette Pg. 35 Left over Wild Rice Wraps Spicy Kale chips Pg. 55 Spicy Kale Chips Pg. 55 Cucumbers Pumpkin Pesto Pg. 36 Powered Up Hummus pg. 36 Veggie sticks Cleansing Tea Pg. 56 Protein Goodies Pg. 53 Veggie Delight Stew Pg. 48 Super Green Salad Pg. 41 Tomato Basil Soup Pg. 48 Veggie lettuce Wraps Pg. 35 Powered Up Hummus Pg. 36 Snack Breakfast Begin each morning with a Lemon Tonic* to flush your cells and stimulate your digestive system! Dinner Wild Rice Wraps Pg. 49 Black Bean Fiesta Salad Pg. 51 Cilantro Ranch Dressing Pg. 50 Use this section to take notes for items that you may need to prepare in advance. This will help save you time. Preparation: Prepare Vegetable Stalk prior to today. Wash kale and allow to dry before making chips. www.iamwellness.com Soak pumpkin seeds in the morning for pesto. Prepare cilantro Ranch dressing in the morning or at lunch. 28 idealbody cleanse Week Three Shopping list The following is a list of ingredients that corresponds with the outlined menu that we have created for week three. This is just a list of ingredients. You may already have some of the staples on hand. If you are following the meal plan or using some of the recipes provided make sure that you read through the recipes and make a shopping list that reflects the quantity of items that you will need to purchase for the week. Fruits/Veggies Nuts/Seeds/Beans Herbs/Spices Apple Strawberries Lime Lemon Pineapple Blueberries Raspberries Orange Cherries Avocado Cucumber Roma tomatoes Cherry/grape tomatoes Romaine lettuce Red leaf lettuce Green leaf lettuce Spinach Kale Red cabbage Parsley Cilantro Fresh Basil Fresh thyme Sprouts Carrots Cauliflower Broccoli Celery Green onion Red onion Yellow onion Zucchini Red pepper Sweet potato Tomatillo Jalapeno Ginger Garlic Pine nuts Raw sunflower seeds Raw pumpkin seeds Flax seeds Chia seeds Hemp hearts Garbanzo beans Black beans It is always best to have whole spices and grind them when you are ready to use them. Grind with a coffee grinder or mortar & pestle. www.iamwellness.com Meat/Poultry/Fish Organic chicken breast Eggs Grains Wild Rice Miscellaneous Braggs™ Raw Apple Cider Vinegar Extra Virgin Cold Pressed Olive Oil Extra Virgin Cold Pressed coconut Oil Raw honey Vegetable/Chicken Stock* Coconut water Unsweetened organic apple sauce Rice wine vinegar Sesame oil 28oz. canned organic tomatoes Sundried tomatoes Maca powder 29 Basil Black pepper Cayenne Celery seeds Chili powder Cardamom Cinnamon, ground & Sticks Cloves Coriander Cumin Curry Dill Fennel seeds Italian seasoning Marjoram Garlic powder Onion powder Oregano Paprika Redmond Real salt (sea salt) Red pepper flakes Rosemary Thyme White pepper idealbody cleanse Breakfast Recipes Lemon Tonic ½ fresh lemon 8 oz. warm water ⅛- ¼ tsp. Cayenne pepper 1 tsp. raw honey, optional Squeeze juice of ½ of lemon into a glass. Add warm water, cayenne pepper to taste and raw honey if desired, stir and drink. A Tonic is defined as: a medicinal substance taken to give a feeling of vigor or well-being. Not only will this give you a “feeling” it will actually do the job! The Lemon tonic will boost your immune system, help balance your pH by bathing your cells with an alkaline flush, stimulate your digestive system, flushes out toxins and will begin to hydrate and prime the lymph system. Following the Power Smoothie Guidelines will help you have great tasting smoothies every time. Mix and match your leafy greens and green veggies. The fruits listed are approved for the duration of the Ideal Body Cleanse. Once you have completed the cleanse feel free to add any other fruits that you would like. The following recipes will help get you started. www.iamwellness.com 30 idealbody cleanse Very Berry Power Smoothie 2 cups unsweetened coconut milk 2 cups spinach 1 cup strawberries 1 cup pineapple ½ cup blueberries ½ cup raspberries 1 tsp. vanilla Super Food Additions In a blender combine coconut milk and spinach and blend for 30 seconds. Add in remaining ingredients and blend until smooth. Serves 2 Rainbow Power Smoothie 2 cups water 1 cup spinach 1 carrot, scrubbed clean 1 stalk celery ½ cup purple cabbage, shredded ½ cup blueberries ½ cup pineapple 1 cup strawberries 1 orange, peeled Super Food Additions In a blender combine water, spinach, carrot and celery and blend for 30 seconds. Add in remaining ingredients and blend until smooth. Serves 2 Energy Power Smoothie 2 cups coconut water 2 kale leaves ¼ bunch of parsley 1 stalk celery 1 apple, cored 1 lemon, peeled 1 cup cherries, pitted Super Food Additions In a blender combine coconut water, kale, parsley and celery and blend for 30 seconds. Add in remaining ingredients and blend until smooth. Serves 2 www.iamwellness.com 31 idealbody cleanse Almond Milk 1 cups almonds 4 cups water 1 Tbsp. vanilla, optional Soak almonds overnight. Drain and rinse almonds and place in blender. Add water and vanilla and blend until smooth. Place a mesh milk sack or fine mesh sieve into a large glass bowl. Pour almond mixture into milk sack and allow milk to drain into the bowl, squeeze and “milk” the sack to get all of the liquid out. Milk can be stored in a glass mason jar in the refrigerator for 2-3 days. Veggie Scramble 1 Tbsp. coconut oil ½ cup zucchini, thinly sliced ½ cup green onions, chopped ½ cup red pepper, julienne 1 clove garlic, crushed 4 eggs ½ cup cooked quinoa Sea salt and fresh ground black pepper to taste 4 grape/cherry tomatoes, halved. In a skillet over medium heat, melt the coconut oil. Add the zucchini, green onions, red pepper and garlic. Sauté in oil until veggies are tender crisp. In a mixing bowl combine the eggs, cooked quinoa, parmesan cheese, sea salt and pepper. Whisk together until well combined. Pour over veggies in the frying pan and cook until eggs are done, stirring occasionally. Stir in the tomatoes and heat for about 1 minute. Serve immediately. Serves 2 www.iamwellness.com 32 idealbody cleanse Super Power Porridge 3 cups water ¼ tsp. sea salt 1 cup steel cut oats, soaked overnight 2 Tbsp. ground flax and or chia seeds 1 Tbsp. raw honey ½ - 1 tsp. cinnamon ¼ cup chopped nuts (pecans, walnuts, almonds, cashews) optional 1 apple, cored and diced ½ cup fresh or frozen blueberries 1 cup unsweetened almond milk Over medium high heat, bring water and sea salt to a boil in a medium sauce pan. Stir in the steel cut oats. Reduce heat to low and cover pan with a lid. Allow to cook for 10-20 minutes (depending on how chewy you like your cereal). Make sure to stir it every few minutes. Remove from heat. Stir in the ground flax and chia seeds, raw honey, cinnamon, chopped nuts, diced apple, and blueberries. Place porridge into 4-6 bowls. Top each serving with an equal amount of almond milk. Serves 2 www.iamwellness.com 33 idealbody cleanse Lunch Recipes Power Salad 4 cups greens: Romaine, spinach, red leaf, green leaf, Spring Mix (any combination of these) 1 cucumber, diced 1 cup sprouts: sunflower or broccoli 1 cup veggies: carrots, cauliflower, broccoli, celery, mushrooms, purple cabbage, jicama, beets, zucchini, etc. ¼ cup olives or ½ of an avocado ½ cup beans: garbanzo, cannellini, kidney, Great Northern, etc. ¼ cup raw sunflower or pumpkin seeds In a large bowl combine all ingredients and toss together. Add in ¼ cup dressing and toss well. Be creative with this salad and make a new combination each time you prepare it. Serves 2 Poppy Seed Vinaigrette ¾ cup olive oil ¼ cup Braggs™ Raw Apple Cider Vinegar ¼ tsp. paprika ½ tsp. onion powder ½ tsp. dry mustard 1 tsp. raw honey 2 large strawberries, fresh or frozen 1 tsp. sesame seeds 1 Tbsp. poppy seeds (Raw apple cider vinegar provides enzymes and minerals that aid in digestion) Combine the olive oil, raw apple cider vinegar, paprika, onion powder, dry mustard, raw honey and strawberries together in a blender. Blend until smooth and creamy. Add the sesame seeds and pulse for 30 seconds. Stir in the poppy seeds. Dressing can be stored in the refrigerator in an airtight glass jar. Contents may separate after being stored; shake well before servings. www.iamwellness.com 34 idealbody cleanse Sweet Lemon Vinaigrette Juice and zest of 2 lemons ½ cup olive oil 2 Tbsp. honey ¼ tsp. pepper ¼ tsp. thyme Blend all ingredients in a blender until creamy. Store in the refrigerator in an airtight glass jar. Contents may separate after being stored; shake well before servings. Cucumber Sandwiches 1 large cucumber, washed and sliced into ½” circles 1 carrot, grated Powered Up Hummus (recipe below) Spread Powered Up Hummus onto sliced cucumber and top with shredded carrots. Serves 1 Veggie Lettuce Wraps 2 large Romaine Lettuce leaves 1 Carrot, grated 1 cucumber, cut into long thin slices Sprouts, sunflower or broccoli ½ avocado, cut into thin slices ¼ cup Powered Up Hummus (recipe below) Wash and dry the lettuce. Prepare carrots and cucumber. Spread hummus onto lettuce and top with avocado, cucumber, carrots and sprouts. Roll in the sides like a taco and enjoy! Serves 1 Powered Up Hummus www.iamwellness.com 35 idealbody cleanse 2 cloves garlic, peeled ½ cup water* 1½ cups cooked garbanzo beans (or 1 can rinsed & drained) Zest and juice of 1 lemon 1 cup raw pumpkin seeds ¼ cup raw sunflower seeds 1 Tbsp. tahini 1 medium zucchini, sliced ½ avocado 3 Tbsp. olive oil ½ tsp. paprika 1½ tsp. cumin ½ tsp. sea salt 1 Tbsp. ginger root, grated *3 Tbsp. garlic water In a small sauce pan bring the ½ cup water to a boil, add in the garlic and boil uncovered for 3 minutes. Take garlic out of water and set aside to cool. Reserve water from boiling garlic. In a food processor or blender combine all ingredients and process until smooth. Transfer to a serving bowl and serve with veggies or crackers. Pumpkin Pesto 1 cup raw pumpkin seeds, soaked ½ bunch cilantro, washed ½ bunch parsley, washed 2 cloves garlic, peeled and minced 2 Tbsp. fresh lemon juice 1 jalapeno, minced (seeded for less heat) 2 Tbsp. olive oil 1 tsp. salt Water if needed Soak pumpkin seeds for at least 2 hours. Drain and rinse Place all ingredients in a food processor and process until desired consistency. If you need a little more liquid add in water 1 Tbsp. water as needed while processing. www.iamwellness.com 36 idealbody cleanse Dinner Recipes Roasted Chicken 1 whole chicken Fresh ground pepper & sea salt Preheat oven to 425° Rub chicken inside and out with sea salt and pepper. Roast in oven for 45-55 minutes, basting frequently with its drippings. Chicken will be golden brown and very juicy, and leg will move easily when it is ready. Chicken Stalk 2-3 full chicken carcasses 64 oz. cool water 1 Tbsp. raw apple cider vinegar 1 small onion 1 large carrot 1 large stalk celery 1 Tbsp. sea salt 1 tsp. thyme 1” fresh ginger, grated 2 cloves garlic, peeled and sliced in half ½ bunch parsley Place chicken carcass in a large stock pot. Pour in water and add vinegar. Let sit for 30 minutes to allow acid to allow nutrients to become more available. Prepare vegetables. Cut root end off of onion, remove outer paper of onion, cut into quarters. Wash and cut celery and carrots into three pieces. Add vegetables sea salt, thyme and ginger to the pot. Bring to a boil. Cover and reduce to a simmer for 8-24 hours. The longer it simmers the richer the flavor will be. During the last 30 minutes of simmering add in the parsley and garlic. Remove from heat and cool slightly. Strain with a fine mesh sieve to remove all bones, vegetables and herbs. Store in glass jars in the refrigerator for up to 5 days or freeze for later use. www.iamwellness.com 37 idealbody cleanse Vegetable Stalk 1 Tbsp. coconut oil ½ lb. crimini mushrooms 64 oz. cool water 1 small onion 6 large stalk celery 6 large carrot 1 small turnip, peeled 2 leeks 2” fresh ginger, peeled and sliced 1 tsp. sea salt 1 tsp. whole peppercorns 5 sprigs fresh thyme 5 sprigs fresh rosemary 1 bay leaf 4 cloves garlic, peeled and sliced in half 1 bunch parsley In a medium skillet over medium heat melt the coconut oil. Sauté the mushrooms until they begin to soften and releasing juices. Place mushrooms in a large stock pot. Pour in water. Prepare vegetables. Cut root end off of onion, remove outer paper of onion, cut into quarters. Wash and cut celery, carrots, turnip and leeks in fourths. Add ginger, sea salt, peppercorns, thyme, rosemary and bay leaf to the pot. Bring to a boil. Cover and reduce to a simmer for 8-24 hours. The longer it simmers the richer the flavor will be. During the last 30 minutes of simmering add in the parsley and garlic. Remove from heat and cool slightly. Strain with a fine mesh sieve to remove all vegetables and herbs. Store in glass jars in the refrigerator for up to 5 days or freeze for later use. www.iamwellness.com 38 idealbody cleanse Cooking Quinoa Step 1: Most quinoa on the market is now pre-rinsed, if you are unsure you’ll want to start off by soaking your quinoa for 15 minutes. After soaking, rinse for two or three minutes using a fine metal strainer. Even if I am using pre-rinsed quinoa I still rinse it for 2-3 minutes. Step 2: Add one part quinoa and one and a quarter parts liquid. Bring to a boil and then reduce to simmer. Cover and cook 10-15 minutes, depending on the consistency you want. The longer you let it simmer the fluffier the quinoa will be. Remove from heat and let sit covered for an additional five minutes. Fluff with a fork and serve. Quinoa Herbed Pilaf 1¾ cups chicken or vegetable stalk 1½ cup quinoa 1 Tbsp. coconut oil 1 clove garlic, minced 1 green onion, minced 2 tsp. dried thyme ¼ tsp. dried marjoram 1 tsp. sea salt ½ tsp. fresh ground black pepper ¼ cup fresh parsley, minced or 2 tsp. dried Prepare the quinoa according to “Cooking Quinoa” directions. In a skillet over medium heat, combine the coconut oil, garlic and green onion. Sauté for about 2 minutes, then add thyme, marjoram, sea salt and pepper. In a serving bowl combine the prepared quinoa and sautéed mixture. Stir in the fresh parsley. Serves 6 www.iamwellness.com 39 idealbody cleanse Chunky Fajita Chili Fajita Spice Mix 1 can Great Northern Beans 4 cups water 1 cup butternut squash, cubed 1 tbsp. coconut oil 1 medium onion, chopped 1 red pepper, diced 1 clove garlic, minced 2 Tbsp. Fajita Spice Mix 4 cups organic chicken stalk 1 large carrot, sliced 1 medium zucchini, cubed 2 cups left over Roasted Chicken 2 cups Roma tomatoes, seeded and chopped 2 cups spinach, chopped ½ cup Fresh cilantro, chopped Juice of 1 lime 1 avocado, diced 1 Tbsp. cumin ¼ tsp. garlic powder ¼ tsp. onion powder ½ tsp. fresh ground black pepper 1 tsp. dried oregano ½ tsp. sea salt ½ tsp. cayenne pepper Mix all of the above ingredients together and store in an airtight container. Rinse and drain beans, set aside. In a stock pot add the water and butter nut squash. Bring to boil and cook for 10 minutes, until squash is tender. Remover squash and 1 cup water and place in blender. Add 1 cup cooked beans and blend until smooth. Set aside. In a frying pan over medium heat melt the coconut oil. Add the onions, garlic and red pepper and Fajita Spice mix, sauté until tender and golden. Add the chicken stalk to the pureed squash and blended mixture and bring to a boil. Add in the carrots, zucchini, and sautéed mixture. Boil for 5 minutes. Reduce heat and simmer. Simmer until veggies are tender, about 10 minutes. Dice chicken and add it to the pot. Stir in tomatoes, spinach, cilantro, and remaining beans and simmer 10 minutes. Stir in lime juice and serve garnished with diced avocado. Serves 4-6 www.iamwellness.com 40 idealbody cleanse Super Green Salad 1 head Red Leaf Lettuce 2 cups spinach 1 bunch asparagus 1 cup sunflower sprouts 3 Tbsp. olive oil 1 Tbsp. fresh lemon juice ¼ - ½ tsp. sea salt Fresh ground black pepper to taste Wash lettuce and spinach and set aside to dry. Cut tough ends off of asparagus, cut stalks into 1” pieces. Bring a sauce pan of water to a boil. Place asparagus in sauce pan and blanch until bright green, about 3-5 minutes. Remove from water and plunge into cold water and drain. In a salad bowl break lettuce and spinach into bite-sized pieces, toss in the asparagus and sunflower sprouts. In a small bowl whisk together the olive oil, lemon juice and sea salt and pepper. Toss into salad. Serves 2-4 Bean Salad 1 can Black-eyed Peas, drained 1 can Great Northern beans, drained 1 can Kidney beans, drained 2 green onions, diced 1 medium zucchini, diced 1 cup grape tomatoes, quartered 2 cloves garlic, minced 2 Tbsp. fresh basil, minced 1 tsp. dried oregano 2 Tbsp. fresh parsley, minced 1 avocado, diced Zest and juice of 1 lemon 3 Tbsp. olive oil 1 tsp. sea salt ¼ tsp. fresh ground black pepper 2 cups coarsely chopped spinach www.iamwellness.com 41 idealbody cleanse Drain beans and place in a large serving bowl. Prepare green onions, zucchini and tomatoes and toss into beans. Add minced garlic, basil, oregano, parsley and avocado. Zest lemon and squeeze juice over avocado and gently toss. Drizzle in olive oil, add sea salt and pepper and spinach and toss. Serves 4-6 Italian Burger Wraps 1 pound ground organic free range beef 2 Tbsp. pine nuts, finely chopped ½ tsp. sea salt 1 tsp. dried oregano 1 clove garlic, minced ¼ tsp. fresh ground black pepper In a large bowl combine the ground beef, pine nuts, sea salt, oregano, garlic and pepper. Using a fork, gently combine the beef and seasonings. Divide meat and form into four patties. Grill for 4 to 6 minutes. Turn and cook for 4 to 6 more minutes. Serve wrapped in large Romaine lettuce leaves. Garnish with Roma tomatoes and avocado. Serves 4 BJC Salad (Beet-Jicama-Carrot) 3 medium beets 1 medium jicama 3 medium carrots ¼ - ½ cup Italian Dressing (recipe below) Wash and peel beets, jicama and carrots. Grate beets, jicama and carrots, place in a salad bowl and toss in Italian Dressing. www.iamwellness.com 42 idealbody cleanse Italian Dressing ¼ cup Raw Apple Cider Vinegar ⅔ cup olive oil ¼ tsp. raw honey 2 Tbsp. water 1 Tbsp. garlic powder 1 Tbsp. onion powder 2 Tbsp. oregano, dried 1 tsp. pepper ¼ tsp. thyme, dried 1 tsp. basil, dried 2 Tbsp. parsley ¼ tsp. celery seed 1 tsp. sea salt ¼ tsp. red pepper flakes Combine all ingredients together into a blender and blend until smooth and creamy. Store in the refrigerator in an airtight container. Contents may separate after being stored; shake well before serving. Lemon Pepper Salmon 4 (6 ounce) wild caught salmon fillets 4 Tbsp. coconut oil, melted Zest and juice of 1 lemon 1 tsp. fresh ground black pepper ½ tsp. sea salt ½ tsp. thyme ½ tsp. dill weed Preheat oven to 350° Wash and pat salmon dry, set aside. Place coconut oil in a glass baking dish. Place in oven and allow oil to melt. Spread oil around to coat the entire dish. Place salmon in the dish, flip over and brush to ensure it is coated with melted coconut oil. Don’t worry if the oil starts to harden. Sprinkle fish with the lemon zest, pepper, sea salt, thyme and dill weed. Squeeze lemon juice evenly on each fillet. Bake for 8-10 minutes, turning once, until fish flakes easily with fork. Serves 4 www.iamwellness.com 43 idealbody cleanse Ratatouille Special 1 small butternut squash 2 Tbsp. coconut oil 1 medium onion, thinly sliced 1 clove garlic, minced 8 crimini mushrooms, diced ½ tsp. curry powder ½ tsp. cumin ½ tsp. coriander 1 Tbsp. Braggs Liquid Aminos™ (Liquid protein concentrate containing essential amino acids, great alternative to Soy Sauce) 1 medium zucchini, cubed 1 bunch Swiss chard, wash and slice into thin strips Preheat oven to 400° Line a baking sheet with parchment paper. Peel and dice butternut squash into small ½” cubes, about 3 cups. Place prepared squash on parchment paper and roast in the oven for 20 minutes while you prepare the rest of the ratatouille. Heat a medium skillet over medium heat. Add the coconut oil and allow to melt. Sauté the onion, and garlic until onion is tender. Stir in the spices and the mushrooms and sauté until soft. Add the zucchini and sauté until bright green. Reduce heat to low. Remove the squash from the oven and toss into pot with other vegetables, the squash should be tender. If it isn’t allow to cook in the pot. Stir in prepared Swiss chard and Braggs Liquid Aminos™ allow to simmer for 5 minutes. Serves 4-6 Creamy Broccoli Soup 2 cups water 1½ cups raw cashews 1 Tbsp. coconut oil 1 onion, diced 2 cloves garlic, minced 2 stalks celery, diced 2 carrots, sliced 4 cups broccoli, florets and stalks 4 cups vegetable stock ¼ tsp. cayenne pepper ½ tsp. sea salt 1 tsp. maca, optional (Root plant known as Peruvian Ginseng, as an adaptogen it aids with hormone function and enhances energy.) 1 large handful of spinach www.iamwellness.com 44 idealbody cleanse In a large bowl combine water and cashews and allow to soak with preparing the soup. In a large stock pot over medium heat, melt the coconut oil. Sauté the onion and garlic until onions are golden. Add in the celery and carrots and sauté until celery is bright green. Add in the broccoli, vegetable stock, cayenne, sea salt and maca bring to a boil. Cover and reduce heat to low, simmer for about 10 minutes. Add cashews and water to soup. Place soup in a blender and blend in batches until all soup is smooth and creamy. Serves 4-6 Mediterranean Millet Salad 1 cup cooked millet 1 Tbsp. coconut oil 2 medium zucchini, cut into ¼ inch slices 1 tsp. dried basil 1 tsp. dried oregano 1 head green leaf lettuce 2 cups spinach or arugula, coarsely chopped 1 cup sprouts, sunflower or broccoli ½ cup black olives, sliced 3 Tbsp. olive oil 1 Tbsp. fresh lemon juice ¼ - ½ tsp. sea salt Fresh ground black pepper to taste Prepare millet. Rinse ½ cup millet, place in a medium sauce pan with 1¼ cups water. Bring to a boil. Reduce heat cover and simmer about 20 minutes. In a medium sauce pan over medium heat melt the coconut oil. Sauté the zucchini with the basil and oregano just until zucchini turns bright green. Allow to cool slightly. Prepare greens and olives. Break lettuce and spinach into bite-sized pieces, toss in a large serving bowl. In a small bowl whisk together the olive oil, lemon juice and sea salt and pepper. Toss into salad with the zucchini. Serves 2-4 www.iamwellness.com 45 idealbody cleanse Roasted Butternut Squash Soup 1 butternut squash (4 lbs.) 2 red onions, quartered 2 stalks celery, sliced 2 carrots, sliced 2 Tbsp. coconut oil, melted 2 apples, cored and quartered 4 cups organic chicken stock 4 cups water 2 tsp. cinnamon ½ tsp. fresh ground nutmeg 1 tsp. curry powder 1 Tbsp. fresh ginger, minced 1 clove garlic, minced 1 tsp. maca, optional (Root plant known as Peruvian Ginseng, as an adaptogen it aids with hormone function and enhances energy.) 1 can organic coconut milk, unsweetened 1 tsp. sea salt Preheat oven to 400° Peel squash, slice lengthwise and remove seeds. Cut into cubes. In a large bowl add the cubed squash and prepared, onions, celery and carrots. Drizzle with olive oil and toss until coated. Line a baking sheet with parchment paper and spread veggies onto the baking sheet. Bake in the oven for 20 minutes. Remove from oven toss in the prepared apples and bake for 20 more minutes. While veggies are roasting combine the chicken stock, water, cinnamon, nutmeg, curry powder, ginger, and garlic into a large stock pot and bring to a boil. Reduce heat to simmer. Add in the roasted veggies and simmer 20 minutes. Stir in the coconut milk and sea salt. In small batches blend until smooth. Serves 6 Sirloin Salad Garlic Green Beans (See recipe below) 12 oz. sirloin steak 2 tsp. coconut oil 1 small red onion, sliced 4 cups Spring Mix 2 cups baby spinach 3 large button mushrooms, cut into matchsticks www.iamwellness.com 46 idealbody cleanse Dijon Dressing (see recipe below) Prepare Garlic Green Beans and set aside. Prepare Dijon dressing and set aside. While beans are cooking, grill the steak according to taste. Cut steak into thin diagonal strips and set aside. In a small skillet, over medium heat melt the coconut oil and sauté the onions until they are tender and golden. In a large serving bowl combine the spring mix, spinach and mushrooms. Add the prepared steak and Garlic Green Beans. Toss together. Drizzle ½ cup Dijon Dressing over salad. Toss well. Serves 4 Garlic Green Beans 2 Tbsp. coconut oil 1 tsp. garlic, minced 4 cups fresh green beans cut into 2-inch pieces ½ tsp. dried thyme ½ tsp. sea salt, seasoned salt, or salt-free seasoning Fresh ground black pepper 2 cups organic vegetable stalk 1 cup water 1 Tbsp. fresh lemon juice In a medium saucepan over medium-high heat, add coconut oil, garlic and beans. Sauté beans while stirring constantly. Cook until beans turn bright green. Stir in the spices, stalk and water. Bring to a boil, cover tightly and reduce heat to mediumlow. Allow to simmer for 20-30 minutes or until beans are tender. Remove from heat, drain stalk and toss beans with lemon juice. Dijon Dressing ¾ olive oil ¼ cup fresh lemon juice 1 tsp. Dijon mustard ¾ tsp. Spike, salt free seasoning ¼ tsp. sea salt & fresh ground black pepper In a small bowl, whisk the olive oil and lemon juice together until well blended. Add remaining ingredients and whisk until combined. Toss into salad. www.iamwellness.com 47 idealbody cleanse Veggie Delight Stew 1 Tbsp. coconut oil 1 clove garlic, minced 1 medium onion, diced 2 stalks celery, diced 2 carrots, diced 1 medium zucchini, diced 1 tsp. dried thyme 1 tsp. dried basil 1 tsp. sea salt ½ tsp. fresh ground black pepper 1 tsp. maca, optional (Root plant known as Peruvian Ginseng, as an adaptogen it aids with hormone function and enhances energy.) 4 cups vegetable stock 1 cup kale, finely chopped In a stock pot over medium heat melt coconut oil. Sauté onion and garlic until onion is golden. Add celery and celery until it turns bright green. Add carrots, zucchini and spices and sauté until zucchini turns bright green. Add vegetable stalk. Bring to boil. Reduce heat and simmer for 10 minutes or until all veggies are tender. Stir in kale just before serving to allow it to just wilt. This soup is also wonderful blended until creamy, for those of you who don’t enjoy chunky soup. Serves 4-6 Tomato Basil Soup ¼ cup + 2 Tbsp. coconut oil 16 ripe Roma tomatoes 6 garlic cloves, peeled 1 Tbsp. sea salt 1½ tsp. freshly ground black pepper 2 medium yellow onions chopped ¼ cup pine nuts ¼ tsp. crushed red pepper flakes 1 (28-ounce) canned tomatoes, with juice 4 cups fresh basil leaves, packed 1 tsp. fresh thyme leaves ¼ cup sundried tomatoes 1 tsp. maca, optional (Root plant known as Peruvian Ginseng, as an adaptogen it aids with hormone function and enhances energy.) 4 cups chicken stock or vegetable stock www.iamwellness.com 48 idealbody cleanse Preheat the oven to 400° Place ¼ cup coconut oil in a glass baking dish. Place in oven and allow oil to melt. Slice tomatoes in half lengthwise and scoop out seeds. Place tomatoes in a large bowl. Add the peeled garlic, ¼ cup melted coconut oil, sea salt, and pepper. Line a baking sheet with parchment paper. Spread the tomatoes mixture in 1 layer on a baking sheet and roast for 45 minutes. In a large stockpot over medium heat, add the 2 Tbsp. Coconut oil and sauté the onions with the red pepper flakes until the onions start to brown. Add pine nuts and sauté until golden. Add the canned tomatoes, basil, thyme, sundried tomatoes, maca and stock. Stir in the oven-roasted tomatoes and garlic, including the liquid on the baking sheet. Bring to a boil and simmer uncovered for 40 minutes. Serves 6 Wild Rice Wraps 1 head of Romaine lettuce, washed and dried 2¼ cups water 1 cup wild rice 4 boneless, skinless organic chicken breasts, diced 1 Tbsp. rice wine vinegar 1 Tbsp. Braggs Liquid Aminos™ (Liquid protein concentrate containing essential amino acids, great alternative to Soy Sauce) 1 tsp. toasted sesame oil 2 Tbsp. coconut oil 1 tsp. minced fresh ginger 1 clove garlic, minced 3 minced green onions, bulb only ¼ tsp. red pepper flakes 1/8 tsp. white pepper 1 tsp. raw honey ½ cup chicken stalk 1 Tbsp. Braggs Raw Apple Cider Vinegar (Raw apple cider vinegar provides enzymes and minerals that aid in digestion) ½ tsp. sea salt ½ cup fresh cilantro, chopped Prepare the rice: In a medium sauce pan bring water to a boil, add wild rice. Bring to boil again, cover, lower heat, and simmer 60 minutes or until liquid is all absorbed. In a medium mixing bowl add the diced chicken, rice wine vinegar, Braggs Liquid Aminos™, www.iamwellness.com 49 idealbody cleanse toasted sesame oil. In a skillet over medium heat add the coconut oil and stir in the chicken mixture. Stir-fry until chicken is opaque. Add in the ginger, garlic, green onions, red pepper flakes and white pepper. Stir in honey, chicken stalk, raw apple cider vinegar and sea salt. In a serving bowl combine the chicken mixture and the prepared wild rice and stir in cilantro. Fill large romaine lettuce leaves with chicken and wild rice filling. Serves 6 Cilantro Ranch Dressing 1 cup raw cashews, soaked ½ cup water 1 tsp. Zest & 1 Tbsp. juice of 1 lime 2 tomatillos, husked and cut into quarters 1 clove garlic, minced 1 jalapeno pepper, diced (remove seeds for less heat) 1 tsp. Italian seasoning 1 tsp. onion powder 1 tsp. dill ½ bunch cilantro, stems removed ½-1 tsp. sea salt In a large bowl place cashews and cover with water. Soak for two hours or more. Drain off water and rinse cashews. In a blender combine soaked cashews, ½ cup water, zest and juice of lime, tomatillos, garlic, jalapeno, Italian seasoning, onion powder and dill. Blend until smooth and creamy. Add more water by Tbsp. if needed. Add the cilantro and pulse to gently chop, don’t over blend it. Salt to taste. Store in an airtight jar and allow to chill so flavors can combine. www.iamwellness.com 50 idealbody cleanse Black Bean Fiesta Salad 2 Tbsp. coconut oil ½ red onion, finely chopped 2 cloves garlic, minced 1 tsp. cumin 1 tsp. coriander ¼ tsp. red pepper flakes ¼ cup water 1 medium sweet potato, peeled and diced into tiny cubes 1 can black beans, drained and rinsed 1 tsp. sea salt 1 head red leaf lettuce 1 large handful of spinach 1 cup grape tomatoes, halved Cilantro Ranch Dressing (see recipe above) Heat a large skillet over medium heat. Melt coconut oil. Sauté onion until soft. Add in the garlic and spices and sauté for a couple minutes to release flavors. Stir in the water and diced sweet potato. Cover and cook about 10 minutes, stirring every few minutes until sweet potato is soft. Uncover, stir in the black beans and sea salt. Turn off heat, allow to slightly cool while you prepare the salad. Wash and dry lettuce and spinach and tear into bite sized pieces. In a large serving bowl combine the greens and prepared tomatoes. Toss in the bean mixture and serve drizzled with Cilantro Ranch Dressing. Serves 4 www.iamwellness.com 51 idealbody cleanse Snack Recipes Sun Butter 3 cups raw sunflower seeds, hulled 2 Tbsp. coconut oil, melted ½ tsp. sea salt Preheat oven to 350° Spread sunflower seeds onto a baking sheet in a single layer and roast in oven for 10-15 minutes, stirring every 5 minutes until seeds are golden. Remove from oven and allow to cool slightly. Place roasted seeds in a food processor and blend/pulse for 10 minutes. You may need to scrape down the sides and continue blending. While blending slowly drizzle in oil and sprinkle in salt. If needed you can add more oil. Store in an airtight container for up to 2 weeks. Roasted Trail Mix 1 Tbsp. coconut oil, melted 2 Tbsp. raw honey 1 tsp. cinnamon 3 cups raw nuts (cashews, walnuts, pecans and/or almonds) 2 cups raw seeds (pumpkin and/or sunflower) 1 cup freeze dried apples (without added sugar and sulfites) ½ tsp. sea salt Preheat oven to 350° Line a baking sheet with parchment paper. In a small sauce pan over medium low heat melt the coconut oil. Add the honey and cinnamon and whisk together until melted and well combined. In a large bowl mix together the nuts, seeds and dried apples. Drizzle in the Coconut mixture and toss until well coated. Spread mixture evenly onto parchment paper lined baking sheet and sprinkle with sea salt. Bake in the oven for 10-15 minutes. Remove from oven and allow to cool before eating. www.iamwellness.com 52 idealbody cleanse Apple Shakers 1 apple Juice of ¼- ½ of a lemon ¼ tsp. cinnamon Wash and cut apple into wedges. Place in a bowl and squeeze in lemon juice and sprinkle with cinnamon. Gently toss until apples are coated. Berry Pudding 1½ cups Almond Milk (see recipe in breakfast section) 2 Tbsp. chia seeds 2 Tbsp. flax seeds 2 Tbsp. unsweetened organic apple sauce 1 Tbsp. raw honey 1 tsp. vanilla ½ cup fresh or frozen berries, any kind If you don’t have a high powered blender pre-grind your chia and flax seeds in a coffee grinder. Place all ingredients into a blender and blend until smooth. Pour pudding mixture into 4 small serving bowls, about ½ cup per serving. Place in refrigerator and allow to set for 1 hour. Protein Goodies 1 cup almond butter 2 Tbsp. raw honey 1 tsp. vanilla 1 Tbsp. water 1 cup rolled oats 2 Tbsp. flax meal 2 Tbsp. unsweetened shredded coconut 1 Tbsp. raw cacao powder, optional 1 tsp. cinnamon, optional In a small sauce pan over low heat add the nut butter, vanilla, honey and water. Allow to soften and stir until blended. Stir in the rolled oats, flax meal, coconut, cacao powder and cinnamon and mix well. www.iamwellness.com 53 idealbody cleanse Remove from heat and roll into tablespoon sized balls, be careful it’s not too hot to touch. You can roll in more shredded coconut, cacao powder or cinnamon mix with some more flax meal to coat the outside of each ball if desired. Place on a parchment lined plate and chill for 1 hour in the freezer. Place in an airtight container and store in the freezer. When you're ready to enjoy a treat remove two Goodies and allow to thaw for a few minutes before eating. Serving Size = 2 Goodies Awesome Crackers 2 Tbsp. coconut oil, melted ½ cup water 2 Tbsp. chia seeds 1 cup cooked brown rice 1 cup cooked quinoa ¼ cup raw sunflower seeds, soaked for at least 1 hour ¼ cup raw pumpkin seeds, soaked for at least 1 hour 2 Tbsp. hemp hearts 2 Tbsp. flax seeds 2 Tbsp. sesame seeds 1 tsp. sea salt ½ tsp. fresh ground pepper 1 tsp. thyme, optional 1 tsp. oregano, optional Preheat oven to 350° Line a baking sheet with parchment paper. Place coconut oil in an oven safe dish and allow oil to melt while oven preheats. Place 1 Tbsp. chia seeds in the water and allow them to begin absorbing the water and forming a gel. Place the remaining ingredients along with remaining 1 Tbsp. chia seeds into a food processor and blend until smooth. When coconut oil is melted slowly pour in while processor is blending on low speed. Scrap down the side a couple of times allowing everything to blend together well. Put batter on prepared baking sheet. Cover with another sheet of parchment paper and use your hands or rolling pin to spread batter evenly on the baking sheet. Bake on center rack for 20 minutes. Remove from oven and score into 48 crackers. Bake for 15-20 more minutes until crackers begin to turn golden brown. If edges get done first remove them from pan and place on a cooling rack. Rearrange remaining center crackers evenly on pan, turn off oven and allow the remaining crackers to brown in the oven until oven is cool. Let crackers cool completely and store in an airtight container. www.iamwellness.com 54 idealbody cleanse Spicy Kale Chips 1 bunch Kale 1 Tbsp. coconut oil, melted ¼ tsp. cumin ¼ tsp/ garlic powder ¼ tsp. chili powder Pinch of cayenne ¼ tsp. sea salt 1 tsp. fresh lemon juice Preheat oven to 350° Line 2 baking sheets with parchment paper. Wash and thoroughly dry kale. Pull leaves off of the center ribs and place into a large mixing bowl. Place coconut oil in a glass bowl and melt in the oven. Whisk in the spices. Pour over the kale and massage with your hands until all leaves are well coated. Spread kale leaves onto the parchment paper in a single layer. Bake one pan at a time for 10-15 minutes until crisp, but still green. Store in an airtight container. Eat like potato chips or crush and sprinkle over salads or sandwiches. www.iamwellness.com 55 idealbody cleanse Tea Recipes Peppermint Ginger Tea 4 cups water 1 cup packed fresh mint leaves, stems removed. 2” piece of ginger peeled and sliced into quarters. Raw honey, optional In a medium sauce pan add the water and bring to a boil. Tear and crush the mint leaves with your hands and add to the boiling water along with the sliced ginger. Cover and remove from heat. Allow tea to steep for 20-30 minutes. . Pour tea through a sieve and into a mug. Stir in 1 tsp. honey per serving. Four 8 oz. servings. Smooth Digest Tea 4 cups water 1 cup packed fresh mint leaves, torn and crushed with your hands 3” piece of ginger peeled and sliced into thin circles 1 Tbsp. fennel seeds 4 cinnamon sticks (Allow cinnamon sticks to dry out, use in 1-2 more batches of tea.) Raw honey, if desired In a medium sauce pan add the water and bring to a boil. Add in the mint leaves, sliced ginger, fennel seeds, cinnamon sticks. Cover and remove from heat. Allow tea to steep for 20-30 minutes. Pour tea through a sieve and into a mug. Stir in 1 tsp. honey per serving. Four 8 oz. servings. Detox Tea 4 cups water 1 tsp. whole cumin seeds 1 tsp. whole fennel seeds 1 tsp. whole coriander seeds 1 tsp. cardamom seeds 1 tsp. whole cloves Raw honey, if desired In a medium sauce pan add the water and bring to a boil. Add in the mint leaves, sliced ginger, fennel seeds, cinnamon sticks. Cover and remove from heat. Allow tea to steep for 20-30 minutes. Pour tea through a sieve and into a mug. Stir in 1 tsp. honey per serving. Four 8 oz. servings. www.iamwellness.com 56 idealbody cleanse 3 Day Juice Cleanse Recipes #1 Morning Satisfaction ½ cup soaked almonds ¾ cup water 1 date, pit removed ¼ cup hemp hearts 1 tsp. vanilla 1 tsp. cinnamon Pinch of sea salt Soak almonds overnight. Drain and rinse almonds and place in blender. Add water and blend until smooth. Place a mesh milk sack or fine mesh sieve into a large glass bowl. Pour almond mixture into milk sack and allow milk to drain into the bowl, squeeze and “milk” the sack to get all of the liquid out. Rinse out blender and return strained milk to the blender along with remaining ingredients. Blend well. Transfer milk into a pint-sized mason jar with a lid. Label the lid with the number 1. Give it a gentle shake before drinking. Serves 1 #2 Morning Energizer 1 apple 3 kale leaves 2 ribs of celery 1 large handful of spinach ½ of a cucumber ⅓ of a bunch of parsley 1 lemon 2 Tbsp. water Thoroughly wash all produce, trim off any decaying areas. If your lemon is organic you can juice with the peel, if not carefully cut off the peel leaving as much of the pith (the white part) as possible. The bunch of parsley will be for 3 different juices during these three days. Juice produce into a container that will hold about 4 cups. Juice produce in the order listed. (The water gives your juicer a little cleanse.) Transfer juice into a pint-sized mason jar with a lid. Label the lid with the number 2. Give it a gentle shake before drinking. Serves 1 www.iamwellness.com 57 idealbody cleanse #3 Taste Bud Tango 1 grapefruit 1 orange 1 lemon 2 Tbsp. water 1½ tsp. Spirulina powder Thoroughly wash all produce, trim off any decaying areas. If your produce is organic you can juice with the peel, if not carefully cut off the peel leaving as much of the pith (the white part) as possible. Juice produce into a container that will hold about 4 cups. Juice produce in the order listed. (The water gives your juicer a little cleanse.) Place spirulina a pint-sized mason jar and add the juice and lid. Shake well to mix in the spirulina. Label the lid with the number 3. Give it a gentle shake before drinking. Serves 1 #4 Immune Booster 2 carrots 1 apple 1 beet 2” piece of ginger root 1 lemon 2 Tbsp. water Thoroughly wash produce, trim off any decaying areas. If your lemon is organic you can juice with the peel, if not carefully cut off the peel leaving as much of the pith as possible. Juice produce into a container that will hold about 4 cups. Juice produce in the order listed. (The water gives your juicer a little cleanse.) Transfer juice into a pint-sized mason jar with a lid. Label the lid with the number 4. Give it a gentle shake before drinking. Serves 1 www.iamwellness.com 58 idealbody cleanse #5 Daily Digest ¼ of a pineapple, peeled and cored ½ cup fresh mint springs, lightly packed 1” piece of ginger 1 apple 2 Tbsp. water Thoroughly wash produce, trim off any decaying areas. Juice produce into a container that will hold about 4 cups. Juice produce in the order listed. (The water gives your juicer a little cleanse.) Transfer juice into a pint-sized mason jar with a lid. Label the lid with the number 5. Give it a gentle shake before drinking. Serves 1 #6 Daily Detox 2 apples ⅓ bunch of parsley ⅓ bunch of cilantro 1 lemon 2 Tbsp. water Thoroughly wash produce, trim off any decaying areas. If your lemon is organic you can juice with the peel, if not carefully cut off the peel leaving as much of the pith as possible. Juice produce into a container that will hold about 4 cups. Juice produce in the order listed. (The water gives your juicer a little cleanse.) Transfer juice into a pint-sized mason jar with a lid. Label the lid with the number 6. Give it a gentle shake before drinking. Serves 1 www.iamwellness.com 59 idealbody cleanse What Happens Next? As you complete your idealbody cleanse process, we hope that you have taken the time to reflect on your experience. What did you like most about it? What would you do differently next time? Do you feel that you engaged fully? What are the habits that you feel you could implement into your lifestyle? We’ve tried to make it a point to remind you often that the exposure to toxins from our environment is an ongoing problem. This isn’t a “one and done” event. You need to continue to improve your health habits so that you can enjoy an “ideal” life. Healthy Options for You There are several ways that you can continue to gain value from Dr. Jerry and Tammie. Jump Start to Wellness program – a 28 day guide to balanced, healthy living, this eBook and self-directed program is a perfect follow up to the idealbody cleanse. We will continue to expand your health horizons with a nutrition and exercise approach that is geared to be a sustainable model for daily living. Connect with Tammie! Tammie teaches live and on-line cooking classes, offers personal 1-1 mentoring. For more healthy eating inspiration and resources along with more AMAZING recipes go to www.TammieDuggar.com Connect with Dr. Jerry! If you have a health situation that is bothering you and you would like to have a consultation with Dr. Jerry, go to www.iamwellness.com and learn more about the services that are currently available in our office. Dr. Jerry regularly works with patients throughout Utah, Idaho, Nevada and in several other States and consults via phone with patients in Canada and Europe. Whatever you do, we encourage you to take this momentum and continue to focus on your health! We’ll be here cheering you on! Remember… “Your health is your greatest wealth.” –Virgil “Know ye not that ye are the temple of God, and that the Spirit of God dwelleth in you? If any man defile the temple of God, him shall God destroy; for the temple of God is holy, which temple ye are.” – 1 Corinthians 3:16-17 www.iamwellness.com 60 idealbody cleanse
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