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21 Day Detoxification Protocol1 Page
Congratulations on your decision to become the best that you can be! Whatever your BIG WHYmay be, we are excited to be a part of it. This program is an important step in the process ofmaking your BIG WHY become a reality.You are going to receive an abundance of wonderful and healthful benefits throughout thecompletion of your journey to wellness. A new YOU is waiting. We are going to reach yourgoals and meet that new YOU together!If we have ordered any diagnostic testing, it is important to do them as soon as possible. Thesetests are necessary to provide the whole picture of what is going on with your body. The resultswill provide valuable information that will help us devise the appropriate treatment protocolsand procedures to speed your progress and “leave no stone unturned”.Once you have completed any diagnostic testing i.e. Saliva, you will begin step one of yourEmpower U program. The goal in this detoxification process is to cleanse the liver and digestivesystem, allowing your body to function at its fullest.We hope you will find this protocol easy to understand and follow. If you ever have anyquestions, or suggestions, don’t hesitate to speak up. We want your input to help us betterserve you and to improve care for all our patients. We feel the more you know, the better youwill be.You are going to quickly realize that we do things differently at Enhanced Wellness Living. Ourgoal is to be extraordinary! Prepare yourself for a wonderful journey to a lifetime of health,vitality and wellness. Prepare to RECLAIM YOUR LIFE!!Yours in health,Enhanced Wellness ProvidersThe following diet plan is a sample plan. It does not have to be followed exactly, but is provided as a guideto the right way to eat during this stage. It is important that you avoid the foods that should be avoidedand take in the proteins, carbohydrates and fats as suggested. However, it can be altered and “movedaround” to fit your needs. Be diligent, take control of your health and enjoy the benefits.2 Page
5 COMPONENTS OF RCISEHORMONE BALANCESTRESS MANAGEMENTAt Enhanced Wellness Living we believe in helping you identify and understand the root cause of yoursymptoms or disease state. We want to get to know you literally inside and out.no seriously by walkingthrough a complete health history and completing appropriate testing based on your symptoms,potential disease states and of course your goals we can help guide you through a process of addressingthe five pillars of health that will help you not only meet but sustain your health goals. The five pillars ofhealth nutrition, detoxification, mobility, hormone balancing and managing your stress response are allkey components that drive profound changes in the way you feel and function. So let’s dig in and talkabout why this is so important. have you ever tried to improve your health through diet and exerciseor by taking hormone replacement therapy, only to find your efforts stall, become stagnant or maybeeven your symptoms got worse? This is unfortunately a common story that we hear. Simply put, there isso much information out there today it is almost impossible to know what is best for you without carefulconsideration to your genetics, current nutritional state, your body’s ability to manage your stressresponse, your body’s ability to manage toxins. without that knowledge making lifestyle changes thatgive you results and are sustainable can feel like a guessing game. We strive to help you take theguesswork out of what your body needs in order to get to optimal function. Your body has an amazingcapacity to heal and we want to empower you to partner with us and take charge of your health.So let’s explore specifically the five pillars of health.3 Page
NUTRITION:We implement a “food first” approach to healing, the quality of your food is 80% of the process. That’sright 80%, if you can learn what your body needs in the way of food you will be amazed at how yourbody will respond. The food you eat has the potential to be the best form of medicine or a slow form ofpoison. So the decisions you make everyday add up to either be building you up or tearing you down. Ifwe can keep your food choices that simple the process of making the necessary changes becomes mucheasier. Food should ultimately be to sustain life, provide energy, and promote growth and repair oftissue. The Standard American Diet may provide short term energy, but it also leads to blood sugarimbalance, hormone imbalance, fat production and weight gain, and ultimately poor health. The bottomline is the Standard American Diet is highly inflammatory.In order to acquire optimal health proper nutrition is fundamental. Regardless of the style of eating,Paleo, Mediterranean, Keto, Histamine Balancing, Low Amylose, low FODMAP, or others we alway wantto promote whole food based, quality food. We will be providing you guidance along the way withrecommendations for great recipe books and websites that can help you make the necessary changes areality.DETOXIFICATION:I know detoxification is a big word and may be a little intimidating but honestly your body is constantlytaking substances you are exposed to and through an amazing biological process biotransforming thosesubstances so they can be excreated and do not cause harm to the body. When you hear the worddetoxification some people automatically think “bowel cleanse” but that’s not what I’m talking about,the liver is your main organ of detoxification but your kidneys, bowel, sweat glands and lungs alsoparticipate in the detoxification process. The problem comes in when our incoming toxic exposure isgreater than your body can manage at any given time. Under these circumstances, your body will storethese toxins in your bodies tissues and organs. This will lead to symptoms like fatigue, insomnia,headaches, poor hormone balance, irritability and often poor digestion. So essentially we are anaccumulation of everything we have been exposed to our entire life. Factors that contribute to ouroverall toxic load include our nutrition status, genetic tendencies and as mentioned our incoming toxicexposure. Everything we eat, breathe or put on our skin as the ability to contribute to that toxic burden.If we stick to the basics of clean air, clean food and clean water we will go a long way to help your bodyminimize the incoming toxic load and then we will help you develop some lifestyle practices that willsupport your bodies ability to detoxify.4 Page
MOBILITY: MOTION AND EXERCISE:Your body was made to move. In the world of Functional Medicine, if you can preserve vision, memoryand mobility you have done amazing things to keep yourself functional and independent as you age. If Icould bottle up all the known, documented research on the benefits of exercise and had it in apill.everyone interested in their health would want to take it. The truth is, if we are not using ourmuscles, we are losing our muscles. Developing a way of consistently moving your body will go a longway to helping you feel and function your best. Your plan for mobility needs to be something you will doand preferably something you actually enjoy doing. The process of finding the right thing for you willrequire an open mind and possibly a shift in your daily priorities but I promise you it will be worth it. Youplan for the type of movement will be dependent on how your body is dealing with stress or your stressresponse for instance if you are struggling with fatigue and your hormones are not balanced we maysuggest a more gentle approach to movement to start out with, our goal is to have the movement youchoose support your overall health goal.HORMONE BALANCE:Your hormones are your bodies chemical messengers, there are over 600 in the body and hormonesprovide a way of communication within your body. In our modern day world, your hormones’ ability tobalance and stay balanced is challenged. Not only are we subjected to the age related hormone declinebut more problematic is the inflammatory environmental influences of our western way of life.Hormones are responsible for regulating most bodily functions, when we think of hormones we oftenonly think of our sex hormones but hormones are responsible for so much more and work as asymphony within the body. That means if you have one hormonal imbalance your body will attempt tocompensate and a cascade of hormonal imbalance can develop. For this reason we understand theimportance of a thoughtful hormonal assessment we are not only recommend assessing your hormonelevels but also your genetics, your levels of inflammation and your key nutrients that support hormonebalance. With this information we can implement a plan for true, sustainable hormone balance.STRESS MANAGEMENT/ NEURO/ENDOCRINE:I will start by saying.your body keeps score. Just like we are an accumulation of all the bacteria, viruses,toxins, chemicals that we are exposed to over our lifetime we also develop internal patterns ofresponding to stressors. What starts out as being an internal protective response can turn into a patternthat keeps the Neuro/endocrine system from resetting. Your body cannot determine the differencebetween a physical stressor, chemical stressor or an emotional stressor and will respond to a perceivedstressor in a very predictable way. In order to develop a lifestyle of resilience we must help youunderstand your stressors and develop a plan to resolve as many of those stressors as possible and todevelop strategies to implement in your lifestyle that can help you mediate past or ongoing lifestressors.5 Page
By developing a lifestyle that incorporates these key elements you are not only giving your body what itneeds to heal but you are setting an example for your friends and family. Lifestyle change has thepotential to not only improve your health but the health of those around you. It is said that you becomean average of the five people you spend the most time with.be the change that you want to see inothers. The gift of health is one this keeps giving and giving.6 Page
WHAT IS FUNCTIONAL MEDICINEFunctional Medicine determines how and why illness occurs and restores health by addressingthe root cause of disease for each individual. Functional medicine is an individualized, patientcentered, science based approach that empowers patients and practitioners to work togetherto address the underlying cause of disease and promote optimal wellness. It requires a detailedunderstanding of each patient’s genetic, biochemical, and lifestyle factors and leverages thatdata to direct personalized treatment plans that lead to improved patient outcomes.By addressing root cause, rather that symptoms, practitioners direct each patient to becomeaware of the complexity of the particular disease state. There may be one condition withmultiple causes or one cause may result in multiple disease states or conditions. As a resultfunctional medicine treatment targets the specific manifestations of disease in each individual.What this means for you as a patient is that careful attention will be paid not just to thebothersome symptoms that brought you into the practice but to an understanding of the rootcause of those symptoms. At Enhanced Wellness Living the mission of our team is torevolutionize traditional wellness by integrating a medical approach with education, guidance,and inspiration to promote healthy lifestyle transformation. We accomplished this with a “foodfirst” approach to lifestyle transformation. It doesn’t matter where you are in that process ifyou have been a lifelong seeker of health and wellness or if you are just getting started on yourjourney, we meet you where you are and help you develop an individualized plan of care thatyou can start implementing right away. The result is a proactive and preventative approach tohealth and wellness. and many healthy, happy, and energetic patients!7 Page
DETOXIFICATIONOnce you have completed the detoxification program you will be able to start adding the“avoided” foods back into your diet. This is found under “step 3” at the end of this protocolsummary.PROTEIN SUPPLEMENTSProtein supplementation is a vital part of your Empower U program. During the detoxification phase,we ask that you use a specific type of protein for your program and lifestyle. The type of proteins wenow recommend are plant based and will be recommended based on your specific needs.SERVING SIZESNuts – ¼ cup (per serving); seeds- 2 TbspMeat – palm size (your hand)Beans - ½ cup (no canned; may use frozen in water or dry beans)THE FOLLOWING VEGGIES – ½ CUPSTARCHY VEGGIES Beets, winter squash Carrots Rutabaga, turnips, parsnips Sweet potatoes or yams ½ medium baked Yukon Gold, new or red potatoes – ½ mediumTHE FOLLOWING VEGGIES ARE UNLIMITEDNON-STARCHY VEGGIES Artichokes, asparagus, bamboo shoots Bean sprouts Broccoli, brussel sprouts Cabbage, cauliflower, kohlrabi Celery, cucumber Eggplant, green beans Greens Leeks, onions, chives, scallions, garlic Lettuce/mixed greens Mushrooms, okra, radishes Sea vegetables (kelp, etc) Snow peas, snap peas Squash – zucchini, yellow, summer, spaghetti8 PageCRUCIFEROUS VEGETABLES (UNLIMITED) Arugula Bok choy Broccoli Brussels sprouts Cabbage Cauliflower Chinese cabbage Collard greens Daikon radish Horseradish Kale Kohlrabi Land cress Mustard greens Radish Rutabaga Shepherd's purse Turnip Watercress
FOODS TO EAT DURING 21 DAY CLEANSE Drink plenty of fresh water (1/2 of your body weight in fluid ounces daily), organicherbal teas, organic green tea, unsweetened nut milksEat as much fresh cruciferous vegetables as you wantFresh fruits (NO MANGOES OR BANANAS: SEE FRUCTOSE GUIDE), vegetables, beans,peasFish, chicken, turkey if cold cuts- (Organic /no servatives i.e. “Boar’s Head, Applegate, Hormel etc.” USDA Certifiedorganic is best or Farmer’s Market Produce)Olive oil, flaxseed oil, coconut oil, avocado oil (ORGANIC, UNREFINED, COLD PRESSED,GLASS CONTAINER)All-natural seasonings, sea salt, black pepperFOODS TO AVOID DURING THIS PHASE All Grains (including rice)Any food that you know you are allergic or sensitive toDairy (milk, cheeses, yogurt, butter), eggs, margarine, shorteningFoods prepared with Gluten-containing cereals like wheat, oats, rye, barley, thoseingredients normally found in breads, pasta, etc.Tomatoes and tomato sauces, corn (GMO), peanutsAlcohol, caffeine (coffee, black tea, soda), artificial and real sweeteners (includinghoney, maple syrup, agave, molasses); Note: 100% Stevia in raw and monk fruit are okSoy products, beef, pork, conventional cold cuts (Oscar Mayer), bacon (Organic turkeybacon ok), hot dogs, canned meat, sausage, shellfish, meat substitutesFried food, dried fruit or fruit juices9 Page
8 FOOD SENSITIVITIESThese are the top most common food sensitivities that we do not want you to consume duringthe detox.CORNThis product has been heavily subsidized and used in every single possible way you can imagine. TheSAD (Standard American Diet) is riddled with corn. 75% your grocery store is CORN. One of the top foodsthat is genetically modified on a regular basis.EGGSAnother over-consume product that is highly processed, fed growth hormones, anti-biotics and are keptcage with no sunlight roaming unless specified, pasture raised or Organic.SHELLFISHShrimp, Lobsters, Crabs, Oysters cause the greatest number food reactions. This allergy is usuallydeveloped later in life.SOYUsed in nearly every product. It is difficult to get rid of this substance but we ask you to reduceconsumption as much as you can. Sometimes companies use different names for Soy, such as: Monodiglyceride, Soya, Soja, Yuba TSF or TSP (textured soy protein), TVP (textured vegetable protein), Lecithinor MSG. Genetically modified on a regular basis.TOMATOAnother product has been heavily used in our diets as well. We consume tomatoes regularly and allthroughout the year. It has become a high food sensitivity throughout the years -using it in our diets.Genetically modified on a regular basis.PEANUTSFound a large amount of frequent used products. Nearly a hundred Americans die a year from thisallergy. Usually infested with pesticides unless purchased organic. (Alternatives - Almond Butter,Sunflower Butter).MILKAs many as 50 million Americans are lactose intolerant. Not necessary for human consumption. Tracesof DDT and toxic “banned” pesticides are STILL found in conventional milk. Alternatives - Almond Milk,Coconut Milk.WHEAT/GLUTENCommon examples are wheat, barley, rye, and oat. Like Dairy and Soy, gluten is in a myriad of groceryproducts. So, beware of aliases such as flour, spelt, cake flour, couscous, matzoh, matzah, kamut, andgraham. A new study suggests that Genetically Modified Wheat could cause liver failure. Please beaware of what you eat, it could absolutely save your life.10 P a g e
THIS IS A GUIDERECIPES FOLLOWING CAN BE USED THROUGHOUT Fruit can be eaten throughout1 lean protein/ mealMay have 1 starch at lunch & dinner(minimal 1 starch/day)Unlimited non-starchy veggies21 DAY LIVER DETOXIFICATION PROTOCOLDAYS 1 TO 4PREPARATION PHASE 1 - SAMPLE MENUCLEARVITE - 1 serving before breakfastBreakfast - 1 serving: Turkey or Chicken OR Protein powder mixed with 40 calorie Almond MilkMorning Snack - (Not mandatory) Nuts, animal protein and/or protein supplement shakeLunch - Fresh green or spinach salad with Olive oil dressing (You can use this throughout theprogram)Fish – broiled or bakedSteamed/ raw/grilled/baked vegetablesAfternoon Snack - (Not mandatory) Nuts, animal protein and/or protein supplement shakeDinner - 1 serving: Turkey or Chicken Breast or Fish – broiledSteamed/ raw/grilled/baked vegetables, beans or peas, SaladNighttime Snack - (Not mandatory) vegetable, almond butter or a small protein shakeDAYS 5 TO 7PREPARATION PHASE 2 - SAMPLE MENUCLEARVITE - 1 serving before breakfastBreakfast - 1 serving: Turkey or Chicken OR Protein Shake powder mixed with 40 calorie AlmondMilkMorning Snack – (Not mandatory) nuts, animal protein or protein supplement shakeLunch - Fresh green or spinach salad with Olive oil dressing (You can use this throughout theprogram)Fish – broiled or bakedSteamed/ raw/grilled/baked vegetablesAfternoon Snack – (Not mandatory) Nuts, animal protein or protein supplement shakeCLEARVITE- 1 serving before dinnerDinner - 1 serving: Fish or Chicken or TurkeySteamed/ raw/grilled/baked vegetables or beans/peas, SaladNighttime Snack – (Not mandatory) vegetable, almond butter or small protein shake11 P a g e
DAYS 8 TO 14DETOXIFICATION PHASE 2 - SAMPLE MENU(****No animal protein****)CLEARVITE- 1 serving before breakfastBreakfast - Protein Shake or another approved nutritional powder mixed with 40 calorie AlmondMilkMorning Snack – Carrot sticks or celery and protein shakeCLEARVITE - 1 serving before lunch (Plus 1 serving Protein powder)Lunch - Salad with nuts, seeds, avocado/Olive Oil DressingSteamed/ raw/grilled/baked vegetablesAfternoon Snack – Fresh fruit or nuts and protein shakeCLEARVITE - 1 serving before dinner (Plus 1 serving Protein powder)Dinner - Baked Potato or Baked Sweet PotatoSteamed/ raw/grilled/baked vegetables, beans, peas, Salad, red potatoesNighttime Snack – (Not mandatory) vegetable, almond butter or small protein shakeSUGGESTIONS FOR NO ANIMAL PROTEIN WEEK Soups Coconut Oil – add an extra teaspoon to smoothies/shakes & cooking Almond Butter or another nut butter - unsweetened Potatoes – ½ medium Protein shakes x 3DAYS 15 TO 17COMPLETION PHASE 1- SAMPLE MENU(****NOTICE PROTEIN IS RE-INTRODUCED****)CLEARVITE- 1 serving before breakfastBreakfast - 1 serving: Turkey or Chicken OR Protein Shake another approved nutritional powdermixed with 40 calorie Almond MilkMorning Snack - (Not mandatory) Nuts, animal protein or protein supplement shakeLunch - Green or spinach salad with chicken breast/Olive Oil DressingSteamed/ raw/grilled/baked vegetablesAfternoon Snack - (Not mandatory) Nuts, animal protein or protein supplement shakeCLEARVITE - 1 serving before dinnerDinner - 1 serving: Fish or Chicken breast or TurkeySteamed/ raw/grilled/baked vegetables or beans/peasGreen saladNighttime Snack - (Not mandatory) vegetable, almond butter or small protein shake12 P a g e
DAYS 18 TO 21COMPLETION PHASE 2- SAMPLE MENUCLEARVITE- 1 serving before breakfastBreakfast - 1 serving: Turkey or Chicken OR Protein Shake another approved nutritional powdermixed with 40 calorie Almond MilkMorning Snack - (Not mandatory) Nuts, animal protein or protein supplement shakeLunch - Fresh green/spinach salad with Olive Oil dressingSteamed/ raw/grilled/baked vegetablesFish – broiled or bakedAfternoon Snack - (Not mandatory) Nuts, animal protein or protein supplement shakeDinner - 1 serving: Fish or Chicken breast or Turkey– broiled or bakedSteamed/ raw/grilled/baked vegetables or beans/peas, SaladNighttime Snack - (Not mandatory) vegetable, almond butter or small protein shakeSHOPPING GUIDE CLEARVITEHerbal Tea/Green tea (organic)Turkey Breast (organic if possible)Chicken Breast (organic if possible)Fish- (Wild Caught: Please be aware of mercury levels in the fish you eat: see seafood watchguide following)Any Fruit ***NO MANGOES OR BANANAS*** SEE FRUCTOSE GUIDE FOLLOWINGANY nuts and seeds (Raw nuts and seeds, non-GMO, organic are best)*Any green vegetable*Salad otsOnion GarlicPotatoSweet Potato (Preferred * try to eat this instead of the conventional potato)Beans **NOT OUT OF CAN** frozen in water or dryPeasNut milks: almond, coconut, cashew, hemp (UNSWEETENED & NO CARAGEENAN- ones out ofcold section are usually best)Salad dressings: make your own with olive oil, lemon juice, & fresh herbs ORBrianna’s Salad Dressing (Real French Vinaigrette)Tessemae's Salad Dressing (Vinaigrette)13 P a g e
WHY YOU MUST RESTRICT FRUCTOSE CONSUMPTION IF YOU WANT TO AVOID OR TREAT DIABETESIf you want to successfully address your diabetes, or avoid it in the first place, you simply must addressyour fructose consumption. Your body metabolizes fructose differently from glucose and fructose alsoincreases your insulin levels, interfering with the communication between leptin and yourhypothalamus, so your pleasure signals aren’t extinguished. Your brain senses starvation and promptsyou to eat more.All of this also sets the stage for over indulgence and hence overweight, and puts you on the pathtoward both obesity and diabetes. I strongly advise keeping your fructose consumption below 25 gramsper day.FruitServing SizeGrams of FructoseLimesLemonsCranberriesPassion fruitPruneApricotGuavaDate (Deglet Noor kberriesStar fruitCherries, sweetStrawberriesCherries, sour1 medium1 medium1 cup1 medium1 medium1 medium2 medium1 medium1/8 of med. melon1 cup1 medium1 medium1 cup1 medium101 cup1 cup1 slice(3.5" x .75")1/2 medium1 cup1 medium1 .84.0PineappleGrapefruit, pink or redBoysenberriesTangerine/mandarin orangeNectarine14 P a g e4.04.34.64.85.4
PeachOrange (navel)PapayaHoneydewBananaBlueberriesDate (Medjool)1 medium1 medium1/2 medium1/8 of med. melon1 medium1 cup1 medium5.96.16.36.77.17.47.7FruitServing SizeGrams of FructoseApple (composite)PersimmonWatermelonPearRaisinsGrapes, seedless (green or red)MangoApricots, driedFigs, dried1 medium1 medium1/16 med. melon1 medium1/4 cup1 cup1/2 medium1 cup1 cup9.510.611.311.812.312.416.216.423.015 P a g e
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STEP 3: CONGRATULATIONS AGAIN!Now that you have reached this point, you have accomplished some major victories in regaining yourhealth and vitality. You have completed Steps 1 & 2. You may not realize it, but you have:1) Eliminated common food sensitivities that may up-regulate the neuroendocrine-immune axis2)3)4)5)and lead to disease;Detoxified your system of accumulated toxins, heavy metals, metabolic debris, sludge & wasteproducts;Established a more functional environment for body systems;Cleared pathways for better digestion, filtration, elimination, & receptor activity;Prepared your body for better metabolism, weight management, & nutritional utilization.Now you can begin to add foods back into the diet one at a time. Wait 3-4 days between addingdifferent foods and be aware of any reactions you may have.For the next month, keep a dietary journal (the 24-Hour Daily Nutrition Summary) of what you eatincluding meals, snacks and beverages. Use the food guide or go to www.myfitnesspal.com. It is veryimportant to “feed” your body good whole foods on a consistent basis (3-4x/day). Your body needs theappropriate caloric intake on a daily basis for your metabolism to work to optimum levels. You shouldnow know that weight loss is not as simple as calories in-calories out. Many patients actually don’t eatenough. By keeping this log, we can ensure you are getting what your body needs. Bring the logs in forreview each week. Also record how you feel with the food that was eaten. Keep a record of your dailyexercise routine.If supplementation is prescribed, it is for a specific reason. Be sure to follow the prescribed regimen.Additionally, a daily dose of CLEARVITE SF may be beneficial to your program and overall health.Drink one serving of CLEARVITE just before breakfast, or as a mid-morning snack.Remember, you now have a daily nutritional and exercise program and a care plan to provide your bodywith optimum nutrition, function, repair, recovery and wellness. This is part of your lifestyle now. Eataccording to the plan laid out for you. Drink plenty of fresh water. Include nutritionally rich foods. Loveand care for your body and it will respond the way you want.You have already come a long way and laid the foundation to the new YOU. Great job! Let’s keep yourprogress going full steam ahead. If you have any questions, ask! Remember, we are a team and we are inthis together for the entire journey to wellness.17 P a g e
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MEATSCHICKEN AND ZUCCHINI POPPERSINSTRUCTIONS1-pound ground chicken breast2 cups grated zucchini (leave peel on)3-4 tablespoon cilantro, minced1 teaspoon salt½ teaspoon pepper(optional: ¾ teaspoon cumin)olive oil, for cooking (or coconut oil,avocado oil, or ghee)Toss chicken with zucchini, green onion, cilantro, garlic, salt, and pepper (and cumin, if using). Mixturewill be quite wet.TO COOK ON THE STOVETOPHeat a drizzle of olive oil in a medium pan over medium heat. Use a small scoop or a heaped tablespoonto scoop meatballs into the pan. Cook 8-10 at a time for about 5-6 minutes on the first side. Flip andcook an additional 4-5 minutes, or until golden brown and the centers are cooked through.TO BAKEDrizzle a bit of olive or avocado oil onto a baking sheet. Scoop meatballs onto the greased pan. Drizzle abit of additional oil over the meatballs. Bake at 400 degrees 20-25 minutes, or until cooked through. Ifdesired, place under the broiler for an additional 2-3 minutes or until browned on top.Serve with guacamoleCROCK POT FAJITASINSTRUCTIONS1-pound boneless skinless chicken breast halves2 large red bell pepper, cut into thin strips1 small can of green chilies1-2 cups organic chicken broth or veggie broth1 packet of old el paso original taco seasoning (Gluten Free)1 tablespoon Coconut Oil**Choice of garnishes (Cilantro, Avocado, greens)**Can be served in lettuce wraps, on top of spring mix green salad or can be served alone.19 P a g e
GRILLED SALMON WITH AVOCADO SALSAINSTRUCTIONS2-pounds salmon, cut into 4 pieces1 tablespoon olive oil (I used light extra virgin olive oil)1 teaspoon paprika powder1 teaspoon onion powder½ teaspoon chili powder1 teaspoon black pepper1 teaspoon salt1 teaspoon ground cuminAVOCADO SALSAINSTRUCTIONS1 avocado, sliced½ small red onion, slicedJuice from 2 limes1-2 tablespoon finely chopped cilantro (depending on how big of a cilantro lover you are)Salt to tasteMix the salt, chili powder, cumin, paprika, onion and black pepper together, rub the salmon fillets witholive oil and this seasoning mix. Refrigerate for at least 30 minutes. Preheat the grill. Combine theavocado, onion, cilantro, lime juice, and salt in a bowl and mix well, chill until ready to use. Grill thesalmon to desired doneness. (about 5 minutes). Top with avocado salsa and enjoy!ROASTED FISH FILLETS WITH FRESH HERBSINSTRUCTIONS4 fish fillets, 4 – 6 ounces each, skin on Juice of 1 lemonSalt and ground black pepper to taste1 clove garlic, crushed1/2 cup of chopped fresh herbs – parsley, dill, garlic, oregano, basil – pick your favoritesExtra virgin olive oilLemon wedges, optionalPreheat oven to 375 degrees Moisten the fish with lemon juice Season with salt and pepperMix together the garlic, herbs and a little extra virgin olive oil to hold the herbs together. Spread theherb mixture evenly on the fish fillets. Place the fillets skin side down on a lightly oiled baking sheet and20 P a g e
roast in the oven until cooked (they should flake easily with a fork and be opaque), about 12 – 15minutes depending on the thickness of the fish. Serve with additional lemon wedges if desired.ROASTED SALMON WITH MUSTARD AND DILLINSTRUCTIONS4 fillets of salmon, 4 – 6 ounces each, skin on1 - 2 tablespoons of stone ground mustard - enough to sufficiently coat the salmon, do not coat the skinsideExtra virgin olive oil for drizzling1/4 teaspoon garlic powderSalt and pepper2 tablespoons of fresh dill or 1 tablespoon dried dillJuice of 1 lemonDrizzle with extra virgin olive oil. Sprinkle with salt, pepper and garlic powder. Spread the mustardevenly over the top of the salmon, sprinkle the dill over the mustard, coating the salmon generously.Place the salmon skin side down on a lightly oiled roasting pan and roast in the oven till salmon is forktender and flakes easily, abou
21 Day Detoxification Protocol . 2 Page Congratulations on your decision to become the best that you can be! Whatever your BIG WHY may be, we are excited to be a part of it. This program is an important ste
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