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Becoming a Good Team Leader

Discuss the most essential qualities and characteristics that define a good team leader within the [industry/field], and provide examples of how these traits can be demonstrated, cultivated, and assessed in a professional context.

Identify the key challenges and opportunities associated with transitioning from an individual contributor to a team leader role within the [industry/field], and suggest strategies for managing this change effectively, building credibility, and earning the trust and respect of your team.

Examine the role of communication, feedback, and active listening in becoming a good team leader within the [industry/field], and provide tips and best practices for establishing open, honest, and constructive dialogues with your team members, peers, and supervisors.

Explore the importance of delegation, empowerment, and accountability in becoming a good team leader within the [industry/field], and suggest strategies for assigning tasks, setting expectations, and monitoring performance without micromanaging or undermining your team's autonomy and motivation.

Discuss the potential of coaching, mentoring, and skill development initiatives in becoming a good team leader within the [industry/field], and propose strategies for identifying, supporting, and nurturing the talents, growth, and aspirations of your team members.

Identify the most effective ways to manage conflicts, disagreements, and performance issues within a team, and provide guidance on how a good team leader within the [industry/field] can address these situations proactively, fairly, and constructively, without damaging morale or cohesion.

Examine the role of goal-setting, planning, and prioritization in becoming a good team leader within the [industry/field], and discuss how these processes can help align your team's efforts, resources, and milestones with the organization's strategic objectives and performance targets.

Explore the importance of adaptability, resilience, and continuous learning in becoming a good team leader within the [industry/field], and suggest strategies for staying informed, embracing change, and fostering a culture of innovation and improvement within your team.

Discuss the potential of diversity, inclusion, and equity initiatives in becoming a good team leader within the [industry/field], and propose strategies for creating a more welcoming, supportive, and representative work environment that respects and values the unique perspectives, backgrounds, and contributions of all team members.
Identify the key success factors and performance indicators that can help evaluate the effectiveness and impact of a team leader within the [industry/field], and provide guidance on how these metrics can be used to inform ongoing feedback, development, and recognition initiatives.

Examine the role of emotional intelligence and empathy in becoming a good team leader within the [industry/field], and discuss how these skills can help you understand, manage, and respond to the emotions, needs, and concerns of your team members more effectively and compassionately.

Explore the importance of building a strong team culture and fostering a sense of belonging in becoming a good team leader within the [industry/field], and suggest strategies for promoting shared values, goals, and expectations, and encouraging collaboration, camaraderie, and engagement.

Discuss the potential of leveraging technology and digital tools in becoming a good team leader within the [industry/field], and propose strategies for using these resources to streamline communication, coordination, and decision-making, and enhance productivity, transparency, and accountability.

Identify the most effective ways to manage remote or hybrid teams, and provide guidance on how a good team leader within the [industry/field] can support their team members' work-life balance, well-being, and performance in a more flexible and distributed work environment.

Examine the role of ethical decision-making, integrity, and social responsibility in becoming a good team leader within the [industry/field], and discuss how these principles can help guide your actions, choices, and relationships, and set a positive example for your team and organization.

Explore the importance of networking, relationship-building, and stakeholder management in becoming a good team leader within the [industry/field], and suggest strategies for creating and maintaining strategic partnerships, alliances, and connections that can benefit your team, your projects, and your career.

Discuss the potential of time management, productivity, and organization skills in becoming a good team leader within the [industry/field], and propose strategies for optimizing your schedule, tasks, and priorities, and helping your team members do the same.

Identify the key factors that contribute to a healthy work environment and provide guidance on how a good team leader within the [industry/field] can create and maintain a positive, safe, and respectful workplace that supports the well-being, satisfaction, and retention of their team members.

Examine the role of creativity, problem-solving, and critical thinking in becoming a good team leader within the [industry/field], and discuss how these abilities can help you identify, analyze, and address challenges, opportunities, and innovations more effectively, and encourage your team to do the same.

Explore the importance of celebrating successes, recognizing achievements, and expressing gratitude in becoming a good team leader within the [industry/field], and suggest strategies for acknowledging your team members' contributions, rewarding their efforts, and creating a culture of appreciation and recognition.

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Many Biggest Loser contestants come to the ranch from a steady diet of fast food laden with salt, fat, and tons of calories. At the ranch, they learn to love and appreciate the taste of clean eating--fresh veggies and fruit, whole grains, and lean protein. To help you reach your weight loss goals, we created this printable reference guide with the Biggest Loser healthy eating rules, expert tips, plus delicious recipes for breakfast, lunch, dinner, and dessert. Losing weight never tasted so good!

1 Serving of Extras

You’re allotted 200 calories a day for healthy fats and condiments. Spend these calories on smart choices like olive oil or avocado.

2 Servings of Whole Grains

Whole grains undergo very little processing, so they retain nutrients. Buy breads with at least 2 g of fiber per serving and cereals with at least 5 g.

3 Servings of Protein Foods

Choose from three types of protein: animal, vegetarian, and low-fat or fat-free dairy. Aim for a serving at meals and half a serving with snacks.

4 Servings of Fruits and Vegetables

At least half of your servings should be veggies, the rest fruits. Eat a salad most days and enjoy at least one fruit and one veggie daily.

12 WAYS TO EAT LIKE A BIGGEST LOSER

1. Keep precut vegetables such as bell peppers, celery, broccoli, and jicama in your fridge for easy snacking at home or work.

2. Limit starchier vegetables such as pumpkin, winter squash, and sweet potatoes to one or two servings per week since they are higher in calories and carbs.

3. Eat fruit for dessert! Many Biggest Losers who have a sweet tooth use this strategy to curb their cravings.

4. Choose whole fruit rather than fruit juices. Fruit juice contains less fiber, so it’s not as filling as whole fruit. When you do choose juice, remember that a serving size is 4 ounces (1?2 cup).

5. Read the label when choosing bread products. If it says “enriched,” the product probably contains white flour—meaning it’s low in fiber and nutrition.

6. Choose cereals with fewer than 5 grams of sugar and at least 5 grams of fiber per serving.

7. Choose lean cuts of meat, such as pork tenderloin and beef round, chuck, sirloin, or tenderloin. USDA Choice or USDA Select grades of beef usually have lower fat content.

8. Ask for white meat when buying ground chicken or turkey.

9. Eat seafood rich in omega-3 fatty acids such as herring, mackerel, salmon, sardines (water packed), trout, and tuna.

10. Try meals with vegetarian proteins including beans, nuts, seeds, tofu, and edamame.

11. Choose olive oil, canola oil, flaxseed oil, or walnut oil for salads, cooking, and baking.

12. When adding fat to a sandwich, use reduced-fat mayonnaise or a little mashed avocado.

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Airfryer Introduction

We all want to eat healthier but don’t want to give up the flavor, texture and taste of our favorite foods. That’s why Philips has created the Airfryer! With its unique Rapid Air Technology, the Airfryer grills, bakes, roasts and fries with little to no oil, making it the perfect solution for fast and healthy meals and snacks.

This recipe book features just some of the food that you will be able to cook in your Philips Airfryer. From French fries to chicken wings to muffins, the Airfryer’s ability to fry, roast, bake or grill is almost unbelievable: that is until you’ve tried it.

We hope that you will enjoy using the Airfryer as many others have around the world and the recipes inside inspire you to cook healthy, well-balanced meals for you and your family.

www.philips.com/airfryer

11 Tips for Using the Philips Airfryer

1. When making smaller items such as fries, wings and croquettes, shake the basket once or twice during cooking. This ensures the food is cooked evenly.

2. Don’t overcrowd the cooking basket. This impacts how well the air circulates around the food, increases cooking time and causes sub-optimal results.

3. Oil sprays and misters are excellent choices to evenly apply oil to food prior to cooking. They can also be used to spray the bottom of the mesh cooking basket to ensure food does not stick.

4. Preheat the Airfryer for 3 minutes. This is sufficient time for the Airfryer to reach the desired temperature.

5. To loosen any food particles that remain on the cooking basket after use, soak the cooking basket in soapy water prior to scrubbing or placing in the dishwasher.

6. When cooking foods that are naturally high in fat, such as chicken wings, occasionally empty fat from the bottom of the Airfryer during cooking to avoid excess smoke.

7. When cooking foods that have been marinated or soaked in liquid, pat food dry before cooking to avoid splattering and excess smoke.

8. For foods that require breading, coat in small batches to ensure even application. Press breading onto food to ensure it adheres. If breading is too dry, pieces may become airborne causing excess smoke or becoming trapped behind exhaust filter.

9. A variety of pre-made packaged foods can be cooked in the Airfryer. As a guide, lower the conventional oven temperature by 70 degrees and reduce the cooking time by half. Exact times and temperatures will vary by food.

10. When using parchment paper or foil, trim to leave a ½ inch space around bottom edge of the basket.

11. Consuming raw or undercooked meats, poultry, seafood, shellfish or eggs may increase your risk of foodborne illness.

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Makes 4 serves

Ingredients

- 2 cloves garlic, peeled
- 2 cups mint leaves
- 1 cup low-fat Greek yoghurt
- 1 Lebanese cucumber, grated and squeezed of extra moisture
- 400g lean beef mince
- 2 tsp ground cumin
- 2 tsp ground coriander
- 1 tsp ground cinnamon
- 1 brown onion, peeled and quartered
- ½ cup flat leaf parsley
- freshly ground or cracked black pepper, to taste
- 2 Lebanese cucumbers, extra, cut into 1cm dice
- 2 tomatoes, cut into 1cm dice
- 1 red capsicum, cut into 1cm dice
- 2 spring onions (including green tops), sliced
- 4 wholemeal or wholegrain wrap bread

Beef kofta with tzatziki
Nutrition information
Average Quantity
per Serving
Average Quantity
per 100 g
Energy 2007 kJ 431 kJ
Protein 31 g 6.6 g
Fat, total 13.5 g 2.9 g
— saturated 6.1 g 1.3 g
Carbohydrate 52.6 g 11.3 g
— sugars 18.2 g 3.9 g
Sodium 498.1 mg 107 mg
Fibre 10.6 g 2.3 g
Want to liven up your BBQ with
something different and tasty.
Try this Middle Eastern/Indian
specialty with your next BBQ.
Serve with some BBQ corn and/
or mushrooms to boost your
vegetable serves to fill half your plate. Left overs are great for a tasty lunch next day.
Mary du Heaume
Dietitian APD
HBF Member Health Coach

Method

Finely chop garlic and mint or place them into the bowl of a food processor and process until finely chopped. Transfer ? of garlic and mint mixture to a small bowl and mix with grated cucumber and yoghurt to make tzatziki. Set aside. Add onion and parsley to garlic and mint mixture and chop or process finely then combine with mince, spices and season with pepper. Use clean hands to divide into 8 portions, shape each into a 12cm long sausage. Spray a barbeque, chargrill or griddle with oil and heat on high. Cook kofta for 8 minutes or until cooked through, turning every few minutes. In a medium sized bowl, combine cucumber, tomatoes, capsicum and spring onion. To serve, divide Lebanese bread, salad and tzatziki on plates and add 2 kofta skewers to each.

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Introduction

Good food is one of the great pleasures of life and is often at the center of family traditions and gatherings. This is true for most cultures, including African Americans. Unfortunately, the foods that are often found to be the most “comforting” and which are often present at social gatherings can also be high in fat, calories, and salt. Great food that is comforting and enjoyable does not have to be unhealthy. This is an important fact since 4 out of the 5 leading causes of death among African Americans: heart disease, cancer, diabetes and stroke, can be prevented or managed with some simple lifestyle changes, including choosing healthier foods and making a point to be more active (CDC, 2005).

The goal of this cookbook is to bring you a variety of traditional African American recipes that have been “made-over” to contain less fat, sugar, and sodium. The recipes have been gathered from members of the African American community in Lancaster County, including local cookbook author Phoebe Bailey. This cookbook is not only about the food, it’s about leading your family down a path towards better health. Helpful tips about making healthy changes in your eating habits and lifestyle are included throughout the book.

Good food can still be at the center of your family traditions and gatherings, just in a healthier form. Adapting your recipes and making a point to be more active will ensure that you have many more healthy, vital years to spend with your loved ones creating new traditions to pass down through the generations! The information in this cookbook is geared toward the general public of adults and children over age two. It is not intended as a substitute for consulting with your physician or other qualified healthcare professional.

Lancaster General Health

African American: Favorite Traditional Recipes Made Healthy,Tasty and Easy

Modifying Recipes

Choosing healthy foods every day is important for your overall health. Many of the leading causes of death, including heart disease and cancer, can be managed or prevented with some simple changes to your diet. These changes will be easier if you learn how to make your favorite recipes healthier instead of giving up all of the foods that you love. The following is a list of some ways that you can give your recipes a healthy makeover.

Reduce the Amount of Fat, Sugar, and Sodium You can often reduce the amount of fat, sugar, and sodium in a recipe without losing the flavor. By cutting fat and sugar, you also cut calories, which is important for weight management. Here are some general ways to do this:

• Fat. Use half the amount of butter, or oil; replace the other half with unsweetened applesauce, mashed banana, or prune puree. If a recipe calls for 1 cup of shredded cheese, use 1/2 cup instead.

• Sugar. Reduce the amount of sugar by one-third to one-half of the amount required. Try adding or increasing the amount of seasonings that enhance the sweetness of foods, like spices (such as cinnamon, cloves, allspice and nutmeg) or flavorings (such as vanilla or almond extract).

• Sodium. Reduce salt by one-half in baked goods that do not require yeast. However, for bread products made with yeast, 1/4 teaspoon of salt per cup of flour is necessary for adequate rising of dough. For most main dishes, salads, soups, and other foods, you can reduce the salt by onehalf or eliminate it completely.

Omit an Ingredient

In some recipes, you can omit an ingredient altogether.

• Skip the high calorie toppings like frosting, whipped cream, coconut, and chopped nuts.

• Leave out optional condiments like pickles, olives, butter, mayonnaise, syrup, jelly and mustard, which add unnecessary sodium, fat, sugar and/or calories. Use a Low Fat Cooking

Method

Sometimes, changing the cooking method of a recipe can significantly reduce calories and fat. This is especially true in the case of deep frying, which adds a lot of unnecessary fat and calories to a recipe.

• Choose recipes that rely on baking, broiling, poaching, braising, grilling, and steaming instead of frying.

• For recipes that are usually fried, try baking instead. Lightly spraying the top of the food with a non-stick cooking spray may help to give food the crispier crust you would have achieved with the deep-frying method.

• For recipes that require sautéing, try using a smaller amount of oil, or substitute with a fat-free liquid such as broth, or non-stick cooking spray. Using good non-stick pans also helps to minimize the amount of fat needed to prevent sticking.

• For recipes that require basting the meat or vegetables in oil or drippings, baste with wine, fruit juice, low sodium vegetable juice, or low-sodium broth instead.

Reduce the Portion Size

Some recipes are difficult to modify, and as a result, may still be high in sugar, fat, or sodium despite all of your efforts to change them. In this case, simply choose to eat a smaller portion. Remember that balance is important, so when you do serve a high fat or high calorie item, offer plenty of healthy accompaniments, like fresh vegetables and fruit with the meal.

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Guidelines for Healthy Food and Beverages for Adolescent Health Programs

Replace Sweetened Drinks with Water and Low Fat Milk

Why? Sweetened beverages like soda and juice drinks are high in calories but low in nutrients. As a result they can cause weight gain and tooth decay. The body does not recognize calories in liquids the same way it does in solid foods. Therefore, the more high-calorie sweetened drinks youth have in a day, the more likely it is they are taking in a higher number of total calories.

What to do? Instead of sweetened drinks, youth should be offered water or low fat milk. These drinks are more nutritious and will not increase daily caloric intake as much as sweetened drinks. It may also be a good idea to provide young people with 100% juice products as a healthy alternative, since it can contribute a whole serving of fruit. However, youth should be cautious with this, because it is easy to over-consume 100% fruit juices and they contain a higher amount of calories than water or low fat milk products.

Quick Recipe: Refreshing Pineapple Fizz
(Makes 4 Servings, 8oz each)
2 cups unsweetened pineapple juice
2 cups seltzer
4 lemon slices

In a bowl or pitcher, mix the juice and seltzer together. Add the lemon slices and chill in the refrigerator.

Did You Know??

Did you know that over half of the body is water?

Water is the main ingredient in blood which travels through your body carrying nutrients. When you’re hot, water helps keep the body cool.

Drink water even when not thirsty. It helps hydrate the body and boost energy.

Put a variety of fruits in a blender to create a heart healthy and delicious smoothie.

$ Money Saving Tips $

$ Encourage youth to drink tap water! It’s often fluoridated and many bottled waters are not. Fluoride protects teeth from tooth decay (cavities) and helps heal early decay.

$ Have youth use reusable bottles instead of plastic.

Serve More Fruits and Vegetables

Why? Fruits and vegetables contain nutrients, such as vitamins, minerals and fiber, which are necessary for healthy growth in youth. Fruits and vegetables are also low in calories. They are great because they can be cooked and prepared in a variety of ways. This can help make them more appealing to youth. Fruits are sweet and can often be substituted for a dessert, providing a healthy alternative while still satisfying a sweet tooth.

What to do? It is essential that youth eat vegetables and fruits each day. In order to adhere to this recommendation, the U.S. Department of Agriculture has replaced the food pyramid with a more understandable “MyPlate”1 graphic (see below). They recommend that half of the plate be fruits and vegetables. Vegetables and fruits can be varied by eating a lot of dark green and orange vegetables as well as dry beans and peas. Also, buying fresh vegetables and fruits in season and stocking up on frozen vegetables and fruits that are easy to prepare and will not spoil makes accomplishing this goal easier.

1 USDA “MyPlate” illustrates the five food groups using a familiar mealtime visual, a place setting and replaces the food pyramid. For more information, visit www.ChooseMyPlate.gov.

Quick Recipe: Fast Fruit Salad
(Yields about 8 servings)
2 apples
2 bananas
2 oranges
1 small can of pineapple chunks in juice

Wash, core and chop apples. Peel and slice bananas and oranges. Mix all fruits in a large bowl and enjoy!

Try using different combinations of fresh or canned fruit or use ½ cup of frozen lemonade concentrate.

Vary Your Veggies!

Offer rich-colored rainbow of veggies… Flavor veggies with fresh herbs and lemon juice instead of butter…Cook veggies only until done, when they lose color, they lose vitamins and don’t taste as good.

Focus On Fruits!

Serve fresh or frozen fruits rather than those canned in syrup…. Eat whole fruits which provide nutrients and are high in fiber.

$ Money Saving Tips $

$ Provide fresh fruits and vegetables when they are in season, such as collard greens, cherries, strawberries and peaches in July and tomatoes, kale, apples and watermelon in September.

$ Bring your students to a farmers’ market or a bodega to select their own snacks at a good price!

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Introduction – Why Set Goals?

Let's begin by using an old case study to lay the groundwork for how goals are among the most crucial components you need to have in order to be successful in almost anything you set out to do.

To find out how many Yale's graduating seniors had clear, written goals for the future, researchers polled the class of 1953. The response is only about 3% did. Researchers then surveyed the Class of 1953 survivors 20 years later and discovered that the 3% with goals had amassed more personal wealth compared to the other 97% of the class put together!

The lesson to be learned here is:

Goals do work.

They are hardly ever used.

I'm assuming that you already desire more from life than you currently experience and are looking for a way to do so. You'll discover exactly that in this short report: a means of obtaining it, regardless of your background, age, or situation.

There are three main sections in this report:

How to set goals

Reach the goals you set

Motivational strategies

Will this report help me achieve my life goals? Yes! If you put it into practice. It really does teach you how to reach your goals, but only those that you're ready and willing to reach.

This report walks you through each step of how to put in the time and effort required to achieve your goals in life. However, you must put in that time and effort. You have to take action and implement these effective strategies!

How To Set Goals You Can Reach?

All of us desire a better life. Everybody has dreams. Wishes are objectives, but objectives with pop, crackle, and snap. While goals offer a path to your desired destination, they frequently lack the motivation to get you there.

Wishes are unique. As opposed to being struck by a lightning bug, they have an impact. You are allowed to dream. They allow you to fly. They enable you to access an endless well of potential and energy, giving you the strength to achieve things you might never have dreamed of.

Think about fulfilling your wishes rather than setting goals if you want to bring about change in your life.

You must choose what you wish for before you can make your wishes come true. The good life is something that many people daydream about as they slog through one work week after another, but they rarely have a clear understanding of what that "good life" should look like.

What you truly want for yourself, not what you're supposed to want or what someone else wants for you.

Every wish comes with a cost. If you are willing to pay the price, you can have whatever you want. Time, cash, or effort may be the cost. It might be in what you have to give up to achieve your goals.

You have the ability to make your wish come true if you are willing to pay the necessary price. You have a 100% chance of success if you are 100% willing to pay the price.

If you are willing to pay, your wish will be granted.

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Welcome to The 10-Day Detox Diet! I’m so glad you are ready to take back your health and applaud you for jumping on board. If you are curious about the role your food choices play in your health, then you are on the right track. I have spent my career researching the effect of food on health, and the evidence is clear that food is medicine and what you put on your fork has everything to do with how you look and feel! The 10-Day Detox Diet is about rethinking your approach to food, and helping you understand that food is way more than just calories, it is information. In fact it is the most powerful medicine to heal and achieve an ideal weight. That is if you choose the right information. And that is what The 10-Day Diet Diet is all about. It promotes healthy, sustainable weight loss and lifelong health and wellness. I created this Roadmap as a companion to The 10-Day Detox Diet Cookbook. It is meant to be a quick reference sheet to help you become comfortable with the healthy, wholesome and delicious ingredients you will be using for the next 10 days. It provides a clear guide to portion size and to the frequency of your meals and snacks. I hope this Roadmap helps you get started on your journey and that it comes in handy when you need a quick reminder that you can do this! Enjoy the ride!

ABOUT THE 10–DAY DETOX DIET

The 10-Day Detox Diet was created so I could teach you how easy, fast and delicious it can be to lose weight and create health. Just follow this scientifically proven program, and in 10 days not only can you lose up to 10 pounds, but you can also put an end to chronic health problems including type 2 diabetes, asthma, joint pain, digestive problems, autoimmune disease, headaches, brain fog, allergies, acne, eczema and even sexual dysfunction. How is that possible? Because what makes you sick makes you fat, and what makes you fat makes you sick. It’s all connected. You know when your computer freezes up? What do you do? You reboot. Well, the 10-Day Detox Diet does the same thing for your metabolism—by following my scientifically proven diet and lifestyle practices, we can reset your metabolism to function as it was designed to. You’ll lose weight without going hungry, and clear up a whole list of health symptoms without fad diets or dangerous pills. And all it takes is 10 days.

IT’S NOT HOW MUCH YOU EAT, IT’S WHAT!

What if everything you ever learned about weight loss was wrong? What if losing weight has nothing to do with calories— counting them or cutting them out by sheer willpower? What if, in fact, most health professionals have been giving you the wrong advice—advice that has been making you fat and sick? Could it be we have had it all wrong? Yes! There has been one fatal flaw in our thinking that the amount of calories we eat is more significant to weight management than the quality of those calories. It’s true that, in a vacuum, all calories are the same. A thousand calories of soda and a thousand calories of broccoli burned in a laboratory will release the same amount of energy. But all bets are off when you actually consume the soda or the broccoli. These foods trigger very different biochemical responses in the body—different hormones, neurotransmitters and immune messengers. The same amount of calories has a profoundly different effect on the body. Eating a high-carb, low-fat diet slows down your metabolism. If you restrict your calories, you will end up triggering very ancient biological adaptions that protect us from starvation. You will slow your metabolism and get a lot hungrier. Don’t worry about how much you eat, because you will never be able to control that. Rather, focus on what you eat—the quality of the food and the composition (high in fiber, good quality protein and fat, low in starch and sugar). When you do, you won’t be hungry and your body will shift from fat storage mode to fat burning mode. And, you will prevent most chronic disease—including heart disease, type 2 diabetes, cancer and dementia.

MY EXCLUSIVE APPROACH

My 10–Day Detox Diet program and companion cookbook will show you what food to eat, the proper portion sizes to enjoy and the important lifestyle practices to incorporate into your daily routine so you melt away the fat and restore health to your whole body, mind and spirit. I use the science and principles of Functional Medicine, which is the future of medicine–available now. It seeks to identify and address the root causes of disease, and views the body as one integrated system, not a collection of independent organs divided up by medical specialties. It treats the whole system, not just the symptoms. Through my Functional Medicine training, I was taught to treat the patient, not the disease. By shifting the traditional disease-centered practice of medicine to a patient-centered approach, Functional Medicine practitioners address the whole person, not just an isolated set of symptoms. We look at the interactions among genetic, environmental and lifestyle factors that can influence long-term health and complex, chronic disease. In this way, Functional Medicine supports the unique expression of health and vitality for each individual. While each of you is biologically unique, all of us share common foundations comprising an optimal functioning system. I’ve based this program off of specific commonalities I’ve observed from years of clinical practice and research and made them available to you in my systematic, easy-to-follow 10–Day Detox Diet.

THE 10–DAY DETOX DIET ROADMAP

HERE’S WHAT TO EAT DURING EACH PHASE OF YOUR DETOX

WHAT TO EAT DURING THE PREP PHASE (THE 2 DAYS LEADING INTO YOUR 1O-DAY DETOX)
PROTEIN Low-toxicity animal- or plant-based protein such as: halibut, mussels, wild salmon (canned or fresh),
sardines, sable, shrimp, scallops, grass-fed beef, lamb and organic chicken, and nuts and seeds if you
want to focus on plant-based proteins

FATS High-quality fats and oils such as: Avocado oil, coconut oil, olive oil, expeller pressed sesame oil
VEGETABLES Low-toxicity vegetables, including sweet potatoes and winter squash starches
FRUIT Low-toxicity fruits. See Dirty Dozen and Clean Fifteen from www.ewg.org
SWEETENERS None. Not even artificial sweeteners like aspartame, Splenda or stevia
DAIRY High-quality, full-fat organic dairy (this is eliminated in the 10-Day Detox Diet)

GRAINS OR BEANS

Whole–kernel grains such as: black rice, brown rice, qinoa, buckwheat
Avoid pasta and other flour-based products
Beans are ok, if you tolerate them, however not sweetened baked beans
BEVERAGES Purified water, unsweetened herbal tea, seltzer, or mineral water (in moderation)
Taper off caffeinated beverages, by cutting intake of coffee/tea in half on Day One of prep; on Day Two, cut
Day One’s intake in half again. This will help reduce withdrawal symptoms
No soda, diet soda, sports drinks, fruit juice or alcohol

THE 10–DAY DETOX DIET ROADMAP

WHAT TO EAT DURING THE DETOX (10 DAYS)

PROTEIN Poultry: chicken, turkey, duck, pheasant, Cornish game hen, look for hormone and antibiotic free
Seafood: anchovies, clams, cod, crab, flounder/sole, herring, small halibut, mussels, wild salmon (canned or fresh), sardines, sable, shrimp, scallops, trout
Eggs: Up to 8 per week, organic or omega 3 eggs only Red or Wild Meat: lamb, beef, bison, venison, ostrich, deer, elk
Soy: tofu or tempeh, organic non-GMO only

Nuts & Seeds:

Nuts: almonds, Brazil, cashews, hazelnuts, macadamia, pecans, pine, pistachios, walnuts, raw cacao
Seeds: chia, flax, hemp, pumpkin, sesame, sunflower
Nut/Seed Butters: Almond, cashew, pecan, macadamia, walnut
Nut Flours: almond meal, coconut flour

FAT Oils:

For cooking with high heat: coconut, grapeseed, avocado
For cooking with moderate heat: olive, grapeseed, unrefined sesame
For cooking without heat: flaxseed, extra virgin olive

Nuts & Seeds: (See above)

Fish: salmon (canned or fresh), sardines, trout, herring, anchovies
Produce: avocado, olives, raw cacao, coconut

NONSTARCHY VEGETABLES

Artichokes, arugula, asparagus, avocado, bean sprouts, beet greens, broccoli, Brussels sprouts, cabbage, cauliflower, celery, chives, collard greens, cucumber, dandelion greens, eggplant, endive, garlic, ginger root, green beans, hearts of palm, kale, kohlrabi, lettuce, mushrooms, mustard greens, onions, parsley, peppers (bell, chili, etc.), radicchio, radish, rutabaga, seaweed, shallots, snap beans, snow peas, spinach, summer squash, Swiss chard, tomatillos, tomatoes, turnips, turnip greens, watercress, zucchini FRUIT Blackberries, blueberries, cranberries, kiwi, lemons, limes, raspberries SWEETENERS None. Not even artificial sweeteners like aspartame, Splenda or stevia

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Breakfast

Crunchy Oatmeal

Makes 1 serving
Combining oats with warm water results in a crunchier oatmeal.
3/4–1 cup water
1/2 cup oats
cinnamon, to taste
fruit, to taste (optional)
Bring water to a boil. Mix in oats and let simmer on low heat for 3 to 5 minutes, depending on desired consistency. Add cinnamon and fruit, if desired.
Per serving: 156 calories; 2.6 g fat; 0.5 g saturated fat; 14.8% calories from fat; 0 mg cholesterol; 6.5 g protein; 27.2 g total carbohydrates; 0.6 g sugar; 4 g fiber; 6 mg sodium; 27 mg calcium; 1.8 mg iron; 0 mg vitamin C; 0 mcg beta-carotene; 0.3 mg vitamin E
Recipe from Dulcie Ward, R.D.

Creamy Oatmeal

Makes 1 serving
Adding cold water makes a creamier and softer oatmeal.
3/4–1 cup cold water
1/2 cup oats
cinnamon, to taste
fruit, to taste (optional)
Mix together oats and water and bring to a boil. Reduce heat to very low and let simmer for 3 to 5 minutes, depending on desired consistency. Add cinnamon and fruit, if desired.
Per serving: 156 calories; 2.6 g fat; 0.5 g saturated fat; 14.8% calories from fat; 0 mg cholesterol; 6.5 g protein; 27.2 g total carbohydrates; 0.6 g sugar; 4 g fiber; 6 mg sodium; 27 mg calcium; 1.8 mg iron; 0 mg vitamin C; 0 mcg beta-carotene; 0.3 mg vitamin E
Recipe from Neal Barnard, M.D.

Apple Cinnamon Oatmeal

Makes 2 1-cup servings
1 cup old-fashioned or quick-cooking oats
2/3 cup apple juice concentrate
1 1/3 cup water
1/2 teaspoon cinnamon
1/2 cup raisins or currants (optional)
Combine oats, apple juice concentrate, water, and cinnamon in a saucepan. Bring to a simmer, then cover and cook three minutes. Remove from heat and stir in raisins or currants, if using. Let stand three minutes before serving.
Per 1-cup serving: 312 calories; 2.9 g fat; 0.5 g saturated fat ; 8.4% calories from fat; 0 mg cholesterol; 7 g protein; 66 g carbohydrate; 32.9 g sugar; 4.7 g fiber; 29 mg sodium; 51 mg calcium; 2.8 mg iron; 2.1 mg vitamin C; 0 mcg beta-carotene; 0.3 mg vitamin E
Recipe from Healthy Eating for Life to Pre vent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Muesli

Makes about 6 1/2-cup servings
Muesli, a European breakfast standard, is made from uncooked grains traditionally soaked in fruit juice overnight. Try this updated morning treat with rolled oats that can be eaten right away.
2 cups rolled oats
1/4 cup chopped almonds
1/2 cup chopped dried fruit (apples, figs, apricots, etc.)
1/2 cup raisins
Combine oats, almonds, dried fruit, and raisins. Leave whole or grind in a food processor for a finer cereal.
To serve, mix with hot or cold fortified soy- or rice milk, fruit juice, or applesauce. Top with fresh fruit if desired, and let stand a few minutes before serving.
Store in an airtight container in the refrigerator.
Per 1/2-cup serving: 196 calories; 4.6 g fat; 0.5 g saturated fat; 21% calories from fat; 0 mg cholesterol; 6.1 g protein; 35.2 g total carbohydrates; 13 g sugar; 4.6 g fiber; 5 mg sodium; 43 mg calcium; 1.8 mg iron; 0.5 mg vitamin C; 79 mcg beta-carotene; 1.8 mg vitamin E
Recipe from Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond,M.S., R.D.

Tofu Scramble

Makes 4 servings
1/2 cup vegetable broth, divided
1/2 cup chopped celery
1/2 cup chopped onion
1
1/2 cup chopped bell pepper
1 cup chopped carrots
1 cup chopped fresh kale
16 ounces low-fat tofu, drained and crumbled
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon dried basil
Heat 1/4 cup broth in a skillet over medium-high heat. Add celery, onion, bell pepper, and carrots. Cook until softened. Add remaining 1/4 cup broth and kale. Cover skillet and cook until kale is wilted. Add tofu. Cook until firm and lightly browned. Add salt, black pepper, and basil.
Per serving (1/4 of recipe): 161 calories; 6.9 g fat; 1 g saturated fat; 38.5% calories from fat; 0 mg cholesterol; 13.5 g protein; 14.9 g total carbohydrates; 3.8 g sugar; 6.5 g fiber; 308 mg sodium; 116 mg calcium; 4.4 mg iron; 25.3 mg vitamin C; 4125 mcg beta-carotene; 0.9 mg vitamin E
Recipe from Brie Turner-McGrievy, M.S., R.D.

Salad Dressings and Dips

Creamy Dill Dressing
Makes about 1 1/2 cups
This rich-tasting, creamy dressing has no added oil. Its creaminess comes from tofu.
1 12.3-ounce package firm silken tofu
2 tablespoons lemon juice
3 tablespoons seasoned rice vinegar
1 tablespoon cider vinegar
1 teaspoon garlic granules or powder
1/2 teaspoon dried dill weed
1/4 teaspoon salt
Combine all ingredients in a food processor or blender. Blend until completely smooth, 1 to 2 minutes. Store any extra dressing in an airtight container in the refrigerator.
Per 1 tablespoon serving: 12 calories; 0.4 g fat; 0.1 g saturated fat; 28.8% calories from fat; 0 mg cholesterol; 1 g protein; 1.2 g total carbohydrates; 0.9 g sugar; 0 g fiber; 60 mg sodium; 5 mg calcium; 0.2 mg iron; 0.4 mg vitamin C; 1 mcg beta-carotene; 0 mg vitamin E
Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Sample Content Preview

Makes 15 (50g each)

Ingredients

330g raw whole almonds
60g chocolate pea protein powder
16 fresh dates, pitted
2 tablespoons cocoa powder
1 tablespoon vanilla extract
½ teaspoon ground cinnamon
Desiccated coconut for rolling (approximately 3 heaped tablespoons)

Method

1. Place almonds, protein powder, cinnamon and cocoa into blender for 15 seconds.
2. Add dates and vanilla extract and process for 15 seconds or until mix starts coming together.
3. While mixing, add a splash of water (10 ml), so that mixture is soft and will form a soft ball.
4. Divide into 15 lots of 50g portions and form the balls.
5. Roll in coconut.
6. Serve, or store in the fridge for up to 4 weeks.

These little power balls are a high energy, low saturated fat, low salt snack to have with your morning or afternoon coffee. Make sure you have a small coffee as each of these balls pack a 909kJ energy kick into your day. As part of a healthy diet, snacks should be between 400 and 600kJ. If you are looking to maintain your weight or find it hard to achieve your 30 minutes a day of moderate intensity physical activity you maybe want to have half a protein ball at morning tea and save the rest for the afternoon.