Don't Stuff and Starve!

Nutritional Cleansing requires you to consume food throughout the day.  You should bookend your day with food.  Consume something soon after you wake and save a bit of something to eat after dinner.

 Actually you should NEVER go 5 or more waking hours without food.  Why you ask?  If a person waits more than 5 hours between eating. their liver will automatically start releasing glycogen it has stored.  It can release more than you would normally eat at a meal or snack.  To prevent the liver from overfeeding, you must beat it by eating. Blocking excess liver release of of sugar is a big part of controlling insulin release.

Cabbage Soup

This is a wonderful recipe for those days that you want to eat more quanity.  Very nutritious and ver low in calories!

STANDARD RECIPE Ingredients:

1. 2 large green onions.
2. 2 green peppers.
3. 3 large cans diced tomatoes.- 16oz
4. 1 bunch of celery.
5. 2 TBSP Better Than Bullion either Beef or Vegetable Flavor (see pic below)
6. 1 large head of cabbage.- chopped
7. Container of fresh sliced mushrooms
8. 1 or 2 packages Dried Onion Soup Mix
9. 3 cans green beans
10. 3 large carrots - optional

Diet Verses Exercise

I always advise my clients to NOT start a strenuous new exercise regime at the same time they start Nutritional Cleansing.  Why you ask?  Because if you hit your body with too many changes all at once, it will rebel and hang onto every last calorie AND you will likely get burned out quickly.

Step 1 - get rid of the weight!  Get close to your weight goal and then start up your program to tone!  You did not gain the weight all at once, let your adjust to the changes so they will become permanent changes!!

Step 2 - Take a long look at your thinner body and evaluate the areas you want to work on.  Start slow.  I like to see my clients start on a treadmill walking.  Slowly increase the speed and incline.  You do not have to run but you should walk 5 out of 7 days.

Step 3 - Seek professional trainer help - especially if you are going to work with weights!

Reminder.  Whatever activities you are doing when you start Nutritional Cleansing - keep doing them.  Just like you cannot reward yourself with food, you also can not reward yourself with less activity!

Cloud Bread

Ridiculous Amount of Ingredients:

• 3 eggs, separated
• 3 Tablespoons cream cheese
• ¼ teaspoon baking powder (or cream of tartar)

• Optional ingredients: 1 TBS Honey or your favorite natural sweetener, salt, garlic powder, rosemary and other fav spices/herbs

Directions

• Preheat oven to 300 degrees Fahrenheit (150 degrees Celsius)
• Separate the eggs, there must be no yolk in the white.
• In one bowl, mix together the egg yolks, cream cheese and honey until smooth.
• In the second bowl add 1/4 teaspoon of baking powder (or cream of tartar if you prefer, I just didn’t like the taste of cream of tartar) to the whites and beat the whites on high speed until they are fluffy, form a nice peaks and hold their peaks.
• Slowly fold the egg yolk mixture into the egg whites and mix carefully, you don’t want to break the fluffiness of the egg whites too much.
• Do this as quickly as possible or the mixture may start melting – Spoon the mixture into 10-12 even rounds onto lightly greased baking sheet, sprinkle with rosemary or your favorite spices and put it in the oven.
• Bake for 17-20 minutes on the middle rack. Then broil (cook the top) for 1 minute and watch it until they become nice and golden brown. At this point make sure you watch them so they don’t burn
• Remove from the oven and let cool and enjoy!

Storage

They can be stored in the container on your counter-top for 3 days. They can also be stored in the refrigerator for 7 days and they can also be stored in the freezer. If you decide to toast them, set the timer for 1 minute or the sides may burn.

Chicken Avocado Burgers

Use ground chicken but ground turkey will work in a pinch.  (consider increasing  your garlic, salt and pepper when using ground turkey to kick up the flavor a bit).

Meat

• 1 lb Ground chicken

Produce

• 1 Avocado, large ripe
• 1 chopped clove Garlic
• 1 Poblano or jalapeno pepper (optional)

Baking & Spices

• 1/3 cup almond meal
• 1/4 tsp Pepper
• 1/2 tsp Salt

• Cook these on a grill pan indoors, it helps keep the meat moist…but you can certainly grill these outdoors.  Just be careful not to overcook.
• When mixing the avocados and forming the patties – go gently to keep the avocado chunks intact.  Using a more firm avocado will help as well.
• These will keep for several days in your fridge and can even be frozen and the avocado holds up really great!  Wrap individually and store in freezer safe ziploc bag.
• Great add in is chopped Poblano (for a little heat) or chopped Jalapeno (for more heat!)