C L E A N T R A N S F O R M A T I O N

Guide

Table Of Contents

.............................2

Weight loss Principles ......................................................................................3

Why Toxic Bodies Can’t Lose Weight ..............................................................4

The IBODY Clean Body Detox Program...........................................................5

Program Guidelines ..........................................................................................6

Program Basics ................................................................................................7

Helpful Hints .....................................................................................................8

Food Choices ...................................................................................................9

The Rest of Your Life Program .......................................................................10

Eating Organic Foods The Smart Way ...........................................................11

Organic Food Guidelines ................................................................................12

.......................................................................................13

Healthy Recipes .............................................................................................15

Program Instructions ......................................................................................25

Suplement Schedule ......................................................................................26

• Low Energy• Food Cravings• Low Libido• Digestion Problems• PMS

• Fatigue• Weight Gain• Muscle/ Joint Pains • Skin Disorders• Elevated Cholesterol

• Reduced Mental Clarity• Mood Swings• Asthma/ Allergies• Frequent Colds/ Flu

1

INTRODUCTION TOBODY PURIFICATION

by Roberto Tostado MD

“Let food be thy medicine and medicine be thy food” –Hippocrates

Our purpose at The IBODY is to impact the lives of each client by showing how to live healthy and robust lives free from disease to expe-rience energy, vitality and wellness. Look good, feel good, be healthy.

the positive impact on their health and lives. Pharmaceuticals and pro-cessed foods are not about health and nutrition. Toxins in our food and a medical system that keeps people on drugs their whole life is not healthy living. Aging is not about disease, deterioration and pain which many have accepted as normal. It is about preservation, prevention and being pain free. By learning how food relates to our bodies we can maintain hormonal levels, liver function and fat metabolism in bal-

medicine inspired me to promote health and longevity by applying the simple idea of food being our medicine. My life long journey in medicine has brought me to the understanding that healing is found in nature and our awareness of this connection will nourish our mind, body and spirit.

2

WEIGHT LOSS PRINCIPLES

Liver cleansing eliminates the function of fat produc- .gninrub taf ot gnirots taf morf ydob eht mrofsnart ot noit

major problems developed with all of the gunk build

-ly until major problems developed like heart dis-ease, diabetes, cancer and autoimmune disease.

Losing weight through appetite suppressants, pre-packaged foods and portion-controlled products may allow you to temporarily lose weight but until the root cause of fat production is addressed, fat production and increased weight will continue to recur. The optimal solu-tion is a cleaner body, healthier systems and balanced hormones.

Excess fat is a symptom of an unhealthy sys-tem in our body. It is also a defense mechanism against stressors in our body like toxins and excessive cortisol. Fat envelopes toxins to protect us from their harm-ful effects. Excess fat is also a symptom that hormones are out of balance. Eating foods processed with pesticides, hormones and antibiotics place stressors in our bodies that create hormonal imbalances that ultimately increase fat production. Accumulation of toxins in our bodies produces

bodies we eliminate the function of fat and allow optimal weight loss that is easy to maintain. By removing the pur-pose of fat the body no longer needs to produce it.

Successful Weight Loss

Understanding Fat

3

WHY TOXIC BODIES CAN’T LOSE WEIGHT

One of the ways the liver deals with impurities is to increase body fat to enfold these

term weightloss because they don’t address the need to cleanse the body of impurities

Traditional Diets vs. Cleansing

Traditional Diet

Cleansing

Shed Pounds without the Rebound!

Fat stored to protect from impurities

Diet

Cleanse

Rebound

Maintenance

Fat stored to protect from impurities

Smaller body means increased percentage

of impurities

Impurities are released,so body sheds fat

Cleansing is a safe, healthy and natural way to achieve a leaner body.

Body senses increased level of impurities and

goes into emergency fat production - REBOUND!

Better overall healthwith less fat and

more lean muscle

4

DIET REBOUND

MAINTENANCECLEANSE

THE IBODY CLEAN BODY DETOX PROGRAM

The IBODY’s Clean Body Detox and Weight Loss Program you are about to embark on is a journey to health for your mind, body and spirit. Our unique program combines the 3 basic prin-

toxins from your body, support major organ sys-tems and maintain a healthy weight.

Food restrictions in this pro-gram is based on excluding foods that are known to cause food al-lergies/sensitivities and disruptions in the digestive process which can

-cess. Reintroducing foods after the

to determine and avoid foods that adversely affect your health. Liver function is optimized in order to trans-

form the body from carbohydrate burning to fat burning by enhancing the liver’s ability to pro-cess, store and utilize fat more effectively.

We are exposed to external toxins continually. Theses toxins can include pes-ticides, chemicals and pollutants that we in-gest, breathe and come across daily. Although our bodies are designed to naturally get rid of these toxins, our organs especially the liver can get overburdened. The presence of hundreds of different toxins in our bodies causes endocrine, immune, nervous and reproductive disruptions that can lead to symptoms and ultimately dis-

offer organ support and maximize the elimina-tion functions necessary to expel toxins out of the body and minimize weight.

How It Works Elimination of Certain Foods

Revitalize Liver Function

and Elimination Function

5

PROGRAM GUIDELINES

Upon completion of this program you will experience a state of health you may never have felt or at least since you were

as you will likely be craving all the old foods. Don’t give in! Take this time to ex-ercise extreme “self control”. After the 5th

-ishing and a newfound sense of well-be-ing. Generally by days 7-10 you are func-tioning at a higher plane and your body and mind are clearing.

Use these 21 days as a time of renewal, allow your body to learn and regenerate. Take time for introspection, creative outlets, and do some special things for yourself, such as luxurious baths (with special salts) or a massage.

It is possible that you may react nega-tively to foods you used to eat in the past as the body has now shifted into a high-er level of function and elimination. Take your time to reintroduce foods back into your diet to determine foods that do not agree with your body. It is prudent not to return to junk food. If you do, your body will slowly adapt by storing toxins again and shifting into a fat storing state. While you may not feel the immediate effects from the junk food, it will eventually affect your long term health.

Read this through and follow the program as directed with no variations.

6

PROGRAM BASICS

Drink at least ½ your body weight in

toxins and avoid constipation and head-aches. Spring or mineral water is best. You can add fresh squeezed lemon or lime to your water if you desire.

Exercise is critical to keep the toxins moving out of your tissues and out of your body. It is best if you exercise until you sweat. It is recommended to walk daily 20-30 minutes minimum for those new to physical activity. Daily walks are rec-ommended for everyone. Breathe deeply during your walks.

This allows your liver to rest and focus

organic, hormone free, cage free chicken

en. Grass fed beef and game allowed in moderation. Avoid pork.

Even though some of the shake rec-ipes say you can add fruit juice it is best to avoid all juice and sugary fruits to help stabilize normal blood sugar levels. If needed, you may add Stevia to sweeten

sweeteners are allowed.

They may temporarily mask your symptoms, but overall it adds to your toxic load, prolonging your cleansing process. The exception is anything pre-scribed by your physician. Please do not change any medications without consult-ing your physician.

Water

Exercise

No Animal Protein For First 10 Days

Eat frequently throughout the day – DO NOT skip meals.

7

HELPFUL HINTS

✓ Steam or stir fry vegetables for 4 minutes over low heat but best to consume half your vegetables raw. Your vegetable intake should be twice the amount of your fruit intake.

✓ If you desire more weight loss you may replace meal(s) with Detox Shakes.

✓toxins from your system more rapidly. To determine that you are drinking adequate amounts of water daily divide your weight in half and drink that amount in ounces per day.

✓ Make your Detox enjoyable by adding a variety of fresh herbs and spices. Prepare your meals in a variety of ways (soups, salads, grilling, stir frying, papillote, pan roasting etc.) to avoid monotony. Delight your eyes, nose and taste buds and discover new foods that you have never tried before. Open up your palate to new ex-periences.

✓ Avoid Alcohol, Caffeine, Tobacco and other stimulants. If you are a high caffeine user, sip 1 teaspoon of coffee to avoid withdrawal headaches – 3 days maximum.

NOTE: Individuals with joint pain should consider avoiding food de-rived from the nightshade family of plants (such as tomatoes, white potatoes, eggplant, peppers of all kinds (except black pepper), pa-prika, and cayenne) Store bought salad dressing is not permissible. Use homemade salad dressings.

8

FOOD CHOICES

Estrogen inducing foods are respon-sible for causing havoc to our health re-

mood disturbances, decreased sexual function and increased body fat. By intro-ducing anti-estrogenic foods into our daily eating habits we prevent disease and pro-mote health, energy and vitality. AVOID ESTROGENIC FOODS LIKE: Non-organic dairy and produce, soy and other soy-based products, processed foods.

Now that you have completed this journey to renewed health and nourishment of your body it is time to take a serious look at your food choices so you can continue to feed your body with whole foods, not chemicals!

Green Cruciferous Vegetables, Ome-ga 3 oils, Wild Caught Fatty Fish, Organic Dairy.

Prevention is always the best way to stay healthy. Make it a point to include

yearly health maintenance; think of it as spring cleaning for your body. Frequency would depend on how healthy your food choices are and the amount of exposure to environmental chemicals/ toxins.

Make the right food choices 80% of the time. Health is a lifestyle not a phase, allow yourself to enjoy life.

Anti-Estrogenic Foods

Anti-Estrogenic Foods Include:

Maintenance

9

THE REST OF YOUR LIFE PROGRAM

Many times we are unaware of the ef-fects of certain foods (i.e. dairy and gluten) because we eat them often. Sometimes symptoms do not manifest for 24 hours or more after a food is eaten so we do not make the connection between symptoms we may be feeling and these foods. By following the program and cleanse for 21 days, your system will be in a good place to reintroduce foods to see how they af-fect you.

• DairyThese food group includes animal milk prod-ucts, cheese, yogurt and butter. They are nutri-tionally dense and rich in protein and calcium.

• Grains

stripped of nutrients. grains like brown/ wild rice, stee-cut oatmeal, quinoa, barley , spelt

-mins.

Allergic reactions happen as the body’s immune system sees the food as something harmful while intolerance is a digestive system response to a part of the food that it can’t process. The body’s response to food intolerance is usually related to portion; a small amount provokes a smaller reaction and a large amount a bigger reaction. The body’s re-action to food intolerance can take place immediately or over a few days while an allergic reaction usually happens within minutes to hours after ingesting the allergen.

Reintroduce foods from one food group at a time to allow you to gauge how those foods make you feel and if they cause any problems.

If you eat a certain food and feel bloat-ed or gassy, headachy or feel any other symptom note it down. If the symptoms are not severe wait a few hours and try it again. Remember, reactions can occur anywhere from minutes to a few days af-ter ingestion of the food. Systematically reintroduce foods from one food group at a time to allow you to gauge how these foods make you feel and if they cause any problems.

Allergy vs. Intolerance

Systematically reintroduce foods

Let your body be your guide

These may include clams, mussels, shrimp etc. which are high in protein and iodine.

• Nuts and SeedsRaw nuts are preferred. Nuts and seeds good fats and protein but be mindful of your por-tions. A handful a day is usually plenty.

• EggsAn important source of protein, iron and B vi-tamins, eggs are a good essential for breakfast and snacks..

10

EATING ORGANIC FOODS THE SMART WAY

They can range anywhere from 20% to 100% higher than that of regular foods. Ultimately, it is hard to put a price on the health and safety of what you put in your body. The few extra dollars you may spend on quality organic foods vs. the thousands of dollars you will spend on medications or medical expenses down the line might make the few extra dollars well worth it, it is best to think of it as an investment on the quality of life you will have in your future.

Produce with the least pesticide res-idue, listed starting with the least pesti-cides: Onions, Avocados, Frozen sweet corn, pineapples mangoes, asparagus, frozen sweet peas, kiwi, cabbages, egg-plant, papayas, watermelons, broccoli, tomatoes and sweet potatoes.

You do not have to buy organic for every single food item. Absolutely buy dairy, meats and eggs organic. Dairy items can be substituted with non-dairy alternatives like coconut / almond / rice

-mendations on which organic foods to start on to help suit your budget. Ac-

Working Group you can review The Clean 15 and The Dirty Dozen below for a list of produce that carry the most and least amount of pesticide residue.

Produce with the most pesticides, listed starting with the most pesticides: Peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, imported grapes, carrots and pears.

Organic Foods Can Be Expensive Not Everything Has To Be Organic

11

ORGANIC FOOD GUIDELINES

The foods that you eat a lot of as eat-ing a large amount of those foods will increase the amount of ingested toxins incrementally. These foods will hold pes-ticides and hold toxins despite washing: Meats, Dairy, Milk, Eggs, Coffee

As a general rule, thick skinned fruits and vegetables do not necessarily need to be organic but always buy organic of the fruits and vegetables that you readi-ly eat the skin. (See Dirty Dozen listed on previous page. For full list of toxic fruits and vegetables go to www.foodnews.org)

There is no such thing as organic seafood; always buy wild caught versus farm-raised.

If your budget allows it buying organic Processed Foods may not be a bad op-tion.

You do not need to buy organic of the foods that you do not eat often. There is no such thing as organic seafood or water.

Numbers on labels of pro-duce can guide you with your choices: 4 digits (numbers) mean a conventionally grown pro-

a 9 mean organically-grown pro-

with an 8 mean genetically en-gineered produce (you want to avoid these).

All Organic

Fruits and Vegetables

Seafood

Sometimes Organic

Not Necessarily Organic

Helpful Tips on How to Read Labels

12

2

1Monday(Day 1)

Tuesday(Day 2)

Wednesday(Day 3)

Thursday(Day 4)

Friday(Day 5)

Morning Shake Shake Shake Shake Shake

Mid-Morning Snack

Lentil Hummus and Snap Peas

Asparagus Fries Kale Chips Sweet Potato Fries

Sweet Pear

Lunch

RoastedVeggie Salad

Balsamic Vinagrette

Arugula and Asian Pear Salad

Lemon Vinagrette

Lentil Lettuce Wraps

Guacamole SalsaSmall Salad with Choice of Dressing

Tomato Rice Soup

Cajun Crudites

Mid-Afternoon

Snack

Small Apple Avocado Dip with Cucumber Slices

Strawberry Coconut Smoothie

Veggie Slices with Salsa

Apple Beet Ginger Smoothie

Dinner

Shake Shake Shake Shake Shake

Portobello Burger with Beet Chips

Replace withVegetarian Stuffed Peppers Brown Rice

Vegetable Garbure

Heirloom Tomato Salad

Brown Rice Lemon Herb Risotto with Peas and Spinach

Garden Lasagna

Weekend Ideas

• Veggie Burgers (Lentil Protein Patties)• Zucchini Salad• Lentil Soup or Vegetable Soup

• Cinnamon Baked Apples and Salad• Snack - Kale Chips

Monday(Day 8)

Tuesday(Day 9)

Wednesday(Day 10)

Thursday(Day 11)

Friday(Day 12)

Morning Shake Shake Shake Shake Shake

Mid-Morning Snack

Sliced Jicama with Avocado Dip

Small Green Apple

Raw Asparagus Tips with Hummus

Sliced Cucumbers and Grape Tomatoes

Sliced Veggies

Lunch

Fennel Leek Soup

Beet Salad

Grilled Asparagus and Portobellos with Shallot Vinagrette

Tomato Soup

Zucchini Salad

Chicken Soup

Small Salad with Choice of Dressing

Grilled Asparagus with Portobello Salad

Mid-Afternoon

Snack

Kale Chips Sweet Potato Fries

Creamy Avocado/Date Smoothie

Asparagus Fries Endive with Hummus

Dinner

*Spaghetti Squash Pasta with Small Salad

Pomegranate Glazed Portobellos on Wilted Spinach

Asian Vegetable Stir Fry with Brown Rice

Parchment Wrapped Chicken with vegetables

Grilled Chicken with Pico de Gallo and Mexican Tomato Rice

Weekend Ideas

• Sweet Potato Fries• Kale Chips• Homemade Beef/Chicken Soup• Cinnamon Baked Apples and Salad

• Fruit Salad• Salmon with Mustard Dill Sauce• Stir Fry Chicken with Brown Rice• Poached Pears with Blackberries

13

3Monday(Day 15)

Tuesday(Day 16)

Wednesday(Day 17)

Thursday(Day 18)

Friday(Day 19)

Morning Shake Shake Shake Shake Shake

Mid-Morning Snack

Lentil Hummus with Cucumber

Kale Chips Roasted Brussels Sprouts

Roasted

Broccoli Florets

Sliced Avocados with Red Onion and Tomatoes - Choice of Dressing

Lunch

Lettuce-wrapped Salmon Tacos

Beet Salad with Mixed Green with Vinaigarette Dressing

Salsa VerdeLentil SoupMache and Pea Shoot Salad with Chervil Vinaigrette

Hearty Turkey Soup

Mid-Afternoon

Snack

Kale Chips Sweet Potato Fries

Sliced Cucumber Asparagus Fries Endive with Lentil Hummus

DinnerPan Roasted Chicken with Herb Chimchurri

Herb Salmon with Green salad

Collard Wrapped Chicken with Mango Salsa

Halibut with Grilled Snow Peas

Turkey Meatballs with Suateed

seiggeV lanosaeS

Weekend Ideas

• Kale Chips• Sweet Potato Fries• Lettuce Wrapped Organic Beef Burger• rilled Zucchini

• Braised Ba y Artichokes with li es• Fish Creole• Avocado and Papaya Salad with Lime Dressing• Crock Pott Layer Dinner

A smoothie is a great way to get your day started and an excellent snack during the day.Start with: 1 cup water/ coconut water or coconut milk + iceAdd 1-3 vegetable: spinach, carrots, tomatoes, avocado etc.Add 1-2 fruits: mango, apple, pear, orange, blueberries, strawberries, papaya or pineapple etc.Add 2 Tbsp Detox Powder. May season with: cinnamon, ginger or other seasoning as desired.Tips: You may use frozen fruits / vegetables for an instantly ice cold drink.

1 cup coconut milk½ cup blueberries1 cup spinach2 Tbsp Detox Powder

1 cup Coconut Water or Spring Water½ Banana1/4 Tsp cinnamon powder2 Tbsp Detox Powder*may add strawberries

Smoothie Basics

Coconut BlueberryCinnamon Banana

SHAKES & SMOOTHIES

14

HEALTHY RECIPES

15

2 large sweet potatoes,2 Tbsp olive oilsalt, pepper

Directions: Preheat oven to 450 degrees F. Line bak-ing sheet with parchment paper or aluminum foil. In large bowl place 2 large sweet potatoes, peeled/un-peeled cut into ¼ to ½ thick fries.Add 2 Tbsp olive oil, salt and pepper to taste and toss to coat evenly. Arrange in single layer and bake for 20 mins on lower rack. Transfer on upper layer rack for another 5-10 minutes longer until crispy.

1 bunch kale,2 Tbsp olive oil,Coarse sea salt

Directions : Preheat oven to 275 degrees F. Toss kale with olive oil. Sprinkle with sea salt and cook for about 15 minutes until crisp. Check constantly as oven tempera-tures may vary.

makes a great rice substitute.• Make your sauces and salad dressings ahead of time.• Herbs like mint, basil, parsley, cilantro, a variety of peppers, lemon/lime can wake up the

• Keep your refrigerator stocked with fruits and vegetables that you love

program

Kale Chips

Helpful Hints

Sweet Potato Fries

SNACKS

16

on a beautiful mélange of colors and you may just be surprised at how satisfying a great salad can be.

BASIC SALAD INSTRUCTIONS

17

SALAD DRESSING

2 tbs Olive Oil4 tbs White Wine Vinegar Juice of ½ meyer lemon

1 Tsp Dijon mustard1 Tsp honeySalt and freshly ground black pepper to taste

Variation: Mint Lemon Vinagarette

leaves with Meyer lemon Vinaigrette. Combine all ingredients together and refrigerate if not using immediately.

½ cup Extra-Virgin Olive Oil2 tbs Fresh Squeezed Lemon Juice1 tbs Balsamic Vinegar1 Tsp Fresh Basil1 Tsp Fresh Parsley½ Tsp Sea Salt½ Tsp Fresh Oregano

Use a blender to combine the oil, lemon juice, vinegars, basil, parsley, salt, and oregano. Blend for 1 minute or until the

½ cup Olive Oil¼ cup Balsamic Vinegar½ Tsp Dijon Mustard1 Tsp honey1/8 Tsp Black Pepper½ Tsp garlic or shallots1 Tsp honey

Hint: You can Substitute red, white or sherry Vinegar for Balsamic Vinegar. Add your favorite herbs as a variation.NOTE: When not in detox you can add 1 egg yolk to the recipe prior to tossing with your greens for a creamier dressing.

1 Avocado1 tbs Lemon Juice1 tbs White Wine Vinegar1 Tsp Dijon MustardSalt and Pepper to taste

Blend avocado pulp and remaining ingre-dients in a blender till smooth and creamy.

Avocado Dressing

Herb Dressing

18

SOUP BASICS

This is a light version of garbure, a French vegetable thick soup. With unlimited combina-tions you can make a different soup daily with one basic broth. It is easy to prepare, savory

vegetable combinations can be changed to suit your taste. While on detox you can multiply the recipe 3-4 X and freeze the broth for use at a later time. Try to choose vegetables that have a variety of texture like carrots, peas, cabbage, and broccoli.

Fresh Vegetable Garbure

For the broth:3 Tbsp Olive Oil2 Tbsp red wine vinegar1 Tbsp raw honey2 cups chopped leeks2 cups chopped onions2 cups thinly sliced carrots8 cups of Vegetable or Chicken Stock

Directions: Boil a large pot of water. When boiling, place vegetables one at a time, when vegetables turn a brighter color remove them so they stay crunchy and place on soup bowls. Most vegetables take about 90 sec-onds or less for blanching. Potatoes take a little longer, cooking times depend on the cut size, pierce with a fork to check for done-ness, be careful not to overcook.

Broth Directions: In a pot, sauté leeks, onions and carrots in olive oil on me-dium heat till they caramelize, about 5-10 minutes. Add broth and simmer for 25 minutes. Strain the broth to an-other pot and add the honey and red wine vinegar to strained broth. Simmer for another 10 mins. Use immediately or freeze for later use.

Sample vegetable combinations:The following are sample vegetables you can use: diced potatoes (red, purple, white), fresh English peas, cabbage, snow peas,

*REMEMBER TO TOP ANY VEGETABLE COMBINATION WITH PARSLEY LEAVES TO ENHANCE THE FLAVOR OF THE SOUP.

19

COOKED VEGETABLE GUIDELINES

Ingredients:1 small spaghetti squash,8 cloves minced garlic, 2 cups chopped yellow onions,4 cups chopped organic tomatoes ,½ cup chopped basil

Preheat oven to 400 degree F. Halve squash lengthwise and remove seeds. Brush with olive oil and place cut side down on baking dish. Prick the squash all over with fork. Bake for 30-40 min till tender. Shred with fork to spaghetti-like strands. Top with homemade marinara and fresh basil leaves. Add garlic sautéed mushrooms (if desired).

For the marinara sauce: Saute 8 cloves minced garlic till fragrant, add 2 cups chopped yellow onions and cook till soft and transluscent. Add 4 cups chopped organic tomatoes and cook for 30-45 mi-nutes on low simmer. Stir ½ cup chopped basil, turn off heat after 3 minutes. This can be stored in freezer and used for mul-tiple recipes.

Ingredients:1 lb. halved Brussels sprouts,2-3 Tbsp olive oil, 2 Tbsp fresh squeezed orange, ½ Tsp orange zest, ¼ cup pomegranate seeds,¼ cup slivered almonds (optional)

Directions: Preheat oven to 300 degrees F. In a bag combine brussel sprouts, olive oil, salt and pepper to taste and shake bag to combine. Place brussell sprouts in baking sheet and roast for about 30 minutes or until sprouts have reached your desired level of doneness. Do not over-cook, as the sprouts will be bitter. Remove from heat, toss with orange zest and fresh squeezed orange juice. Add salt and freshly ground pepper as needed. Serve and garnish with the pomegranate seeds and slivered almonds (Omit almonds when on the detox program).

Homemade Marinara SauceRoasted Brussels Sprouts with Pomegranate

20

To make dressing: Combine

1 Tsp rice vinegar1 Tsp honey2 Tsp water 1 Tbsp toasted sesame oil 1-2 Tsp lime juice , and salt to taste.

: Brush the portobellos and as-paragus with olive oil and grill (portobellos cap side down about 20 minutes, aspara-gus about 1 minute per side). Thinly slice portobellos and mushrooms and toss them with dressing. Sprinkle with toasted black sesame seeds and serve.

Ingredients: Juice of 1 lemon (zest the lemon and set aside)1 quart vegetable stock1 leek, diced

2 cloves minced garlic4 sprigs thyme1 cup rice (Japanese brown rice works well, or other short grain brown rice)1 cup English peas2 cups spinach4 Tbsp chopped basil

Directions: Warm vegetable stock in a pot. In another pot sauté leeks, onions until soft. Add thyme and garlic and sauté for another 2 minutes. Add the rice and lemon juice and cook until juices evapo-rate. Ladle vegetable stock and continue to add slowly as stock evaporates until stock is used up. Stir lemon zest, peas, spinach and basil. Season with salt and pepper and serve immediately.Servings: 2

Ingredients:1½ cup cooked lentils (black lentil pre-ferred)4 large cloves of minced garlic,1 cup diced yellow onions

12 minced sun-dried tomatoes (previously soaked in water)1 Tsp paprika½ Tsp cumin ¼ Tsp chipotle or cayenne pepper1 cup cooked brown rice2 Tsp miso paste (omit when on detox).Form into patties and refrigerate coveredfor at least 30 minutes.

To make patties: Combine all ingredi-ents in a bowl. Form into patties and re-frigerate covered for at least 30 minutes.

: Cook in a non stick pan with coconut or grape seed oil 4-5 minutes each side or until browned.Serving Suggestion: Wrap in lettuce leaves and serve with sweet potato fries

Veggie Burgerswith Peas and Spinach

21

4 red or green bell peppers2 cups grape tomatoes1 medium onion1 cup fresh basil leaves 3 garlic gloves2 Tsp olive oil1/4 Tsp real salt1/3 Tsp black pepper1/2 Cup cooked brown rice (optional)

Preheat oven to 425 degrees F. Lightly oil a large shal-low baking pan. Cut peppers in half (lengthwise) and remove seeds. Arrange peppers cut side up in bak-ing pan and lightly oil cut edges. Halve tomatoes and chop onion and basil. Finely chop garlic. In a bowl, toss tomatoes, onions, basil, garlic, olive oil, salt,pep- per and cooked brown rice (if using). Spoon equal por- tions of mixture into the pepper and roast in upper third of oven until peppers are tender, but not blacken-ed about 20 minutes.

in length)1/4 cup extra virgin olive oil2 cloves garlic, minced1½ cups ripe cherry of grape tomato cut in half

2 Tbsp chopped capers3 Tbsp chopped, fresh herb of choice (Parsley, Mint or Basil)2 Tbsp balsamic vinegar Salt and pepper to taste

Grilled Eggplant and Tomato SaladSlice the eggplant into ½ inch rounds. Lightly brush eggplant with a little olive oil. Grill until soft, but not blackened. Place eggplant in a serving platter, spread over the eggplants, the cherry tomatoes, onions, garlic, parsley and capers. Mix the remaining oil with the balsamic vinegar, and sprinkle over the dish. Season with salt and pepper, and mix the mixture lightly, being careful not to break up the eggplant. Serve warm or at room temperature.

22

Marinate chicken breast with your mari-nade of choice (asian, southwest, Med-iterranean etc) for at least 1 hour. Grill, chop and wrap in collard green (or lettuce wrap), top with mango salsa. Garnish with cilantro and avocado as desired.

For the mango salsa: Combine ½ cup coarsely chopped tomatoes, ½ cup red onion, ½ cup chopped ripe mango, 1/4 cup chopped cilantro, juice of ½ lemon, salt and pepper to taste. You may add one chopped Serrano pepper if you like it spicy.

For Vinaigrette:1 Tbsp Whole Grain Dijon Mustard 2 Tbsp red wine vinegar5 Tbsp olive oilSalt and Pepper to tasteWhisk all ingredients together and set aside

4 Organic Boneless Chicken Thighs or Breasts1 bunch asparagusHandful of cherry tomatoes1 fennel quartered1/4 cup chicken stockBasil Leaves

Collard Wrapped Chicken Tacos with Mango Salsa

Parchment Steamed Organic Chicken with Vegetables (En Papillote)Preheat oven to 400 degrees F.Lay 4 parchment paper packets. Divide the vegetables equally on each and top each with a chicken. Drizzle with vinai-grette and 4 Tbsp chicken stock then add 4-5 basil leaves. Fold packets in half and fold/seal edges then place on baking sheet. Cook until packets puff up approx-imately 25 to 30 mins. Open parchment wrap upon serving.

NOTE: For a Mediterranean inspired dish, substitute fennel with kalamata olives and steamed artichokes if desired.

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4 Tbsp fresh lemon juice Celtic Sea Salt and ground pepper1 Tsp olive oil3 Tbsp chopped fresh dill3 Tbsp chopped fresh basil

Directions: Heat broiler with rack 4 inch-es from the heat. Rinse salmon and pat dry with paper towels. Place salmon on a broiler pan and drizzle 2 tablespoons of lemon juice over the top. Season with salt and pepper. Broil until salmon is just cooked but still moist, 8 to 9 minutes. Remove the salmon’s skin. In a medium bowl, stir together, remaining 2 table-spoons lemon juice, oil, dill, and basil. Spoon the sauce over the salmon and serve immediately. Serve over a bed of brown rice , lentils or steamed vegetables

Fill half a wide shallow saucepan with wa-ter and bring to a boil. Line a steamer with

-utes depending on thickness Transfer the

Dressing.

Directionsthis dressing pureed or chunky.

*May serve with Brown Rice, sliced avocado or on a bed of greens.

For Vinaigrette:1/2 cup chopped tomatoes1/3 cup chopped red onion

1/2 cup chopped cilantro leaves1/2 to 1 jalapeno diced(adjust to your spice preference)juice of 1/2 limejuice of 1/4 lemon1 Tbsp rice vinegarSalt and pepper to taste

2 cups cilantro leaves2 Tbsp Olive Oil2 Tbsp grated lemon rindSea salt and black pepper to taste

-gredients in a food processor and pro-cess till smooth. Brush mixture on skin. for 3 minutes on each side or until cooked through.

For the Salsa Verde: Grill 5 Anaheim chi-lis for 3-4 minutes till blackened. Halve the chilis, remove seeds and chop. Com-bine with ½ red onion chopped, 1 peeled lemon (chopped), 1 Tsp honey, salt and pepper.

Herb Salmon

Steamed Fish with Spicy Asian Dressing

Crispy Fish with Salsa Verde

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Foods Allowed Foods To Avoid

Fruits All fruits allowedEat twice as muchvegetables vs fruit (2:1)

Canned or Dried Fruit

Avoid oranges/grapefruits, if allergic

Vegetables Unlimited amount FRESH vegetables Limit starchy vegetables (yam, potatoes) ½ serving per day

CornCanned vegetablesSoybean and soy based foods

Grains and Similar

Only these 2 grains are allowed: Lentils 1 cup or (2) ½ cup servings per dayORBrown Rice (1) ½ cup serving per day

Gluten containing grains- Wheat - Rye- Spelt - Oats- Kamut - Barley

Nuts and Seeds

½ cup Raw Almonds (starting Day 11)Sesame Seeds

Avoid Nuts/ Seeds especiallyPeanutsSoy Nuts

Dairy None- Use a non-dairy milk substitute likeCoconut Milk

All dairy based productsMilk/ CreamYogurt

Fats Extra virgin olive oilCoconut oilGrapeseed oilOrganic Butter (max 1 Tbsp)

Non-organic butterCooking SpraysHydrogenated oilsMayonnaise

Drinks100% vegetable juices Organic Herbal Tea, Green Tea

No Caffeine: Coffee, Black TeaAlcoholHigh Sugar Fruit juice

Spices and Sauces

Fresh Herbs and SpicesSoy Sauce, BBQ sauceKetchup

Other Alcohol, Caffeine, TobaccoFried Foods

*Animal Protein (Start Day 11)

Fish (wild-caught) not farm raisedChicken (organic)range free, hormone freeantibiotic free

- Non-organic Meats- PorkStarting with day 11, start with light

and game allowed 1-2 times per week after day 11

PROGRAM INSTRUCTIONS:WHAT YOU CAN EAT

SUPPLEMENT SCHEDULE

Supplements Breakfast Lunch Dinner

Clean Body Detox (Days 1 to 7) 4 caps 4 caps 4 caps

Clean Body Detox (Days 8 to 14) 6 caps 6 caps

Clean Body Detox (Days 15 to 21) 6 caps 6 caps

DETOX POWDER: 2 level Tablespoon (Scoop) in 8 oz. non-dairy liquid Recommended Servings Suggestions: Days 1-10 2 shakes per day Days 11-21 1 shake per day

* Tips: You may use coconut milk as a non dairy substitute or blend fresh fruit/vegetables with ice or frozen ones with water to make a frosty thick smoothie.* If more weight loss is desired you may substitute one protein shake in place of a meal.Detox shakes are an excellent nutrient source. There are no limits to the amount of shakes consumed.

NO ANIMAL PROTEINUNLIMITED FRUITS AND VEGETABLES No dried or canned, frozen ok, organic when possibleGRAINS: 2 servings - lentils or 1 serving brown rice (1 serving = ½ cup)High Quality OILS:Coconut oil, Extra-vir-gin olive oil, Grape seed oil, Fish oil

LEAN ANIMAL PROTEIN ALLOWED • Fish: deep sea (Salmon, Cod, Sea bass)

not farm raised• Chicken: organic, free range, hormone

and antibiotic free• Beef, Game: Grass fed, only 1-2 times a

week, no pork* No cured, smoked, or luncheon meats

• Alcohol, caffeine, tobacco, or stimulants• Nuts/seeds (almonds allowed on Day 11)• Dairy• Grains (except wild or brown rice)

• Drink lots of water: water is the key to eliminating toxins out of your body.

• Consume twice as much vegetables versus fruit (2:1 ratio),

• 50% Raw fruits and vegetables, preferred.

Diabetics can start animal protein by Day 3 if blood sugars are low. Please consult your

on Day 6. However, giving your liver a rest over 10 days will yield optimal results.

Day 1-10 Day 11-21

Remember:

Choices and Exclusions

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