Breakfast:

Fresh vegetable juice (50% carrot, 20% celery, 10% beet, 20% apple, small slice of fresh ginger)
Optional: add 1 oz of fresh wheat grass or Paleo Greens. Note: Diabetics:  PaleoGreens or Phyto-Aloe Powder or Wheat Grass only.  No fruit or carrot juice.
or/and

Liver Clearing Protein Shake: Ultra Clear pH/Metagenics or for a better taste
((PaleoMeal/Designs for Health) with Detox Formula/Vital Nutrients)

Add 1 Tablespoons of PaleoGreens (anabolic) or 1/2 teaspoon Phyto-Aloe/Mannatech
Add 1-2 leaves of Kale and Spinach for rich organic minerals, antioxidants and chlorophyll
Add rice milk or make your own fresh almond or tahini milk
Add the fruit of your choice-follow Fruit Combining Charts

Cereal if needed: Rice, Millet Flakes, Kasha, or Rice and Shine Hot Cereal

Mid Morning: Colon Plus/Biotics Powder for detoxification. Mix with clean water.
Optional, add 2 oz of Juice (apple juice) for taste.
Use FiberSmart /Reniew Life for sensitive intestines (Crohn's Disease, IBS, etc.)

Lunch:   (Add Protein)

Salad with vegetables.  No head lettuce.  Use Leaf, Romaine or Spinach.

Seed and Bean Sprouts, Sauerkraut, Avocado, Hummus, Soaked raw nuts, Raw Crackers-flax and nuts.  (Rice crackers or Wasa crackers can be used-Hummus can be spread onto crackers)

Salad Dressings:  Organic first press olive oil in the can or glass bottle.  Organic Apple Cider Vinagar-1-2 tablespoons. Other fresh raw dressings are acceptable.

Mid-Afternoon Snack :

Healthy snacks are great to help keep the blood sugar stable.  It is best to combine a protein and complex carbohydrate together to keep the insulin and blood sugar from spiking.

Dinner:   (Add Protein) Same as lunch.   

Dinner is a good time to add cooked food, such as brown rice and beans, stir fry or steamed vegetables or your favorite soup.

Healthy Snacks:

PaleoGreens(anti-catabolic), fresh vegetables with raw dressing, soaked almonds, raw crackers-flax or nut (rice crackers or Wasa crackers can also be eaten), apply almond butter or hummus to crackers, fruit-only granny smith apple, protein shake (Nutri-Clear/Biotics or InsuLeanWhey/Xymogen), Fresh vegetable juice (60% carrot, 20% celery, 10% beet, 10% apple, small slice of fresh ginger, 1 tablespoon-PaleoGreens).  A granny smith apple can be added for taste.

NO-NO’s:

No sugar, artificial sweeteners or flavors, pasta, potatoes and breads.  No dairy, including milk, cheese with exception of 7 Stars or Goat yogurt. No soy in male and female reproductive related organ imbalances. No pork or scavenger fish.

Healthy Tips:Vegetables need to be eaten fresh, ripe and raw for optimum vitality. Once vegetables are heated above
112 F, the live enzymes are destroyed. Enzymes are necessary to trigger receptor sites for metabolic and digestive functions. They are the taxi-cabs that transport food to the proper cells. Enzyme Therapy programs are available at the Integrative Wellness Center, call for an appointment.

Good Proteins: Lamb, fish (scavenger free), turkey, chicken. Cage free, (no farm raised or grain fed animals). Eat animals that have been fed and grown in their own environments if possible.

Good Fats: Avocado, Coconut Butter or Oil, Flax Seed Oil, Extra Virgin Cold Pressed Olive Oil, Raw nut butters-Almond or Tahini, Soaked Raw nuts-Almonds

Follow food combining charts.

Examples of my favorite healthy recipes

Spicy Tahini Dressing: Store in the refrigerator

1/2 cup of Raw Tahini

1/2-cup olive oil

1/2 cup of clean water

1 clove of garlic or onion

1 teaspoon of cumin

Quarter size of fresh ginger

Fresh peppers or other seasonings can also be added for taste

Mix in Vita-mix or blender.

Kale Guacamole

3-5 leaves of Lacinato Kale

1-2 avocado

1-3 cloves of garlic

1 lime squeezed

2 teaspoons of Nama Shoyu soy sauce or 2 teaspoons of Braggs Liquid Amino Acids, or Celtic Salt to taste.

Place all ingredients into the food processor and mix until smooth.  Serve immediately.

Hummus

1 cup of Garbanzo beans soaked for 12 hours and then sprouted for 2-3 days.  Rinse twice daily.  Should make approximately 3 cups of Garbanzo beans once fully sprouted.

Place into food processor with other ingredients and blend.

6 cloves of garlic

1/4 cup of olive oil

2 tablespoons of Raw Tahini

2 tablespoons of cumin

1 teaspoon of Celtic salt

1 cup lemon juice fresh squeezed  (3-4 lemons)

1/2 cup of pine nuts

Shiitake Mushroom Soup:  (Yields 5 servings)  Shiitake Mushrooms are known for their anti-cancer properties in the orient.

4 teaspoons grapeseed oil

4 ounces uncooked free-range chicken cut into bite size pieces

1 cup diced onion

1 cup diced carrot

1 cup diced celery

2 cups thinly sliced shiitake mushrooms caps (remove stems)

1 1/2 cups water

32-ounce carton of free-range chicken broth

1/2 cup uncooked brown rice or barley

1 tablespoon chopped fresh sage

1/4 teaspoon of Celtic salt

1 bay leaf (optional)

Heat oil in a large Dutch oven over medium high heat.  Add chicken and cook for 10 minutes.  Add carrots, onions, celery, and cook for 5 minutes.  Add mushrooms, cook 2 minutes or until tender.  Add remainder of ingredients and bring to a boil.  Cover, reduce heat to medium low and simmer for 45 minutes or until barley or rice is tender.  Discard bay leaf before serving.

Disclaimer: The Food and Drug Administration have not evaluated the statements enclosed herein. The products mentioned on this site are not intended to diagnose, treat, cure, or prevent any disease. Information and statements made are for education purposes and are not intended to replace the advice of your family doctor. Integrative Wellness & Research Center, Inc. does not dispense medical advice, prescribe, or diagnose illness. We design individual nutritional programs that allow the body to rebuild and heal itself.