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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.

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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.

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4 PCRM • Healthy Eating For Life

Approximately 80 percent of cancers are due to factors that have been identified and can potentially be controlled, according to the National Cancer Institute. Not only do we have the potential to prevent most cancers, we can also improve the survival rates of people who have cancer. Cancer starts when one cell begins to multiply out of control. It begins to expand into a lump that can invade healthy tissues and spread to other parts of the body. But this deadly disease can often be prevented and, when it occurs, can often be stopped in its tracks.

At least one-third of annual cancer deaths in the United States are due to dietary factors.1 A recent review of diet and cancer shows that much of our risk for colon, breast, and prostate cancer, among other types, is due to dietary factors.2,3 The link between diet and cancer is not new. In January 1892, Scientific American printed the observation that “cancer is most frequent among those branches of the human race where carnivorous habits prevail.” Numerous research studies have since shown that cancer is much more common in populations consuming diets rich in fatty foods, particularly meat and dairy products, and much less common in countries with diets rich in grains, vegetables, and fruits. One reason is that foods affect the action of hormones in the body. They also affect the strength of the immune system. While fruits and vegetables contain a variety of vitamins, minerals, antioxidants, and phytochemicals that protect the body, research shows that, by contrast, animal products contain potentially carcinogenic compounds that may contribute to increased cancer risk.

Established or Suspected
Obesity-Related Cancers4
Breast (postmenopausal)
Prostate (advanced)
Pancreas
Esophagus (adenocarcinoma)
Gastric Cardia (adenocarcinoma)
Endometrium
Colon and Rectum
Liver
Gallbladder
Kidney (renal cell)
Non-Hodgkin’s Lymphoma
Multiple Myeloma
Leukemia
Stomach (men)
Ovary
Uterus
Cervix

Another 30 percent of cancers are caused by tobacco. Lung cancer is the most obvious example, but it is by no means the only one. Cancers of the mouth, throat, kidney, and bladder are also caused by tobacco. Other factors, including physical activity, reproductive and sexual behavior, bacterial and viral infections, and exposure to radiation and chemicals, may also contribute to the risk of certain forms of cancer.

PCRM • Healthy Eating For Life 5 Building Your Strength Against Cancer

Some dietary changes have a preventive effect for many types of cancer. Boosting your intake of vitamin-rich vegetables and fruits, for example, strengthens your immune system and helps knock out cancer cells. To help prevent cancer, it is also smart to avoid meats, dairy products, and fried foods. Choosing fiberrich legumes, grains, vegetables, and fruits helps keep many types of cancer at bay. Plant foods also contain a wide variety of cancer-fighting substances called phytochemicals.

These facts all point to choosing a vegetarian diet to help prevent cancer and improve cancer survival. Studies of vegetarians show that death rates from cancer are only about one-half to three-quarters of those of the general population. Breast cancer rates are dramatically lower in countries such as China and Japan, where diets are typically based on rice, vegetables, and bean products, with very little use of meat, dairy products, or oily foods. When people from those countries adopt a Western, meat-based diet, their breast cancer rates soar.

Are you ready to start enjoying the powerful benefits of a vegetarian diet? See “The Three-Step Way to Go Vegetarian” on page 13.

Defending Your DNA From Harm

Let’s look at the steps we can take to build our general defenses. Oxygen is essential to life. But as oxygen is used in the body, some of the oxygen molecules become very unstable. These unstable molecules, called free radicals, can attack cell membranes and even damage the DNA (our genetic code) in the nucleus of the cell. Damage to DNA is the beginning of cancer.

Fortunately, the foods we eat can help protect our bodies. Antioxidants, including vitamin C, vitamin E, beta-carotene, selenium, lycopene, and others, can neutralize the damaging effects of oxygen. These powerful natural chemicals come to us in vegetables, fruits, grains, and beans. People who include fruits and vegetables in their daily diets have lower rates of many forms of cancer.

Smokers have provided dramatic demonstrations of the power of vegetables and fruits. A 55-year-old male smoker whose diet is low in vitamin C has a one-in-four risk of dying of lung cancer in the next 25 years. But if the smoker has a high intake of vitamin C, either through diet or supplements, his risk drops to 7 percent. Effects of antioxidants have even been seen in childhood. When children with brain tumors were studied, it was found that their mothers consumed less vitamin C during pregnancy, compared to other women.

To step up the antioxidant power of your menus, try a baked sweet potato, Low-Fat Guacamole, or baked corn chips with Colorful Corn Salsa (recipes on page 17).

Even with vegetables and fruits in the diet, damage to the cells’ DNA will occasionally occur, so the body has built-in repair machinery. Fixing damaged DNA, which could otherwise cause cancer, requires a B vitamin called folic acid, which is found in dark green leafy vegetables, fruits, peas, and beans. Recent evidence suggests that folic acid may be particularly important in preventing HPV-related cervical cancer.8

The Dietary Reference Intake for folic acid for adult women and men is 400 micrograms per day and increases to 600 micrograms per day for pregnant women. Beans and vegetables are rich in folic acid. Asparagus, black beans, black-eyed peas, chickpeas, lentils, pinto beans, and cooked spinach all have more than 200 micrograms in a 1-cup serving.

We are all exposed to cancer-causing chemicals despite our efforts to avoid them. Some people are smokers, and quitting smoking is a vital step for them. But all of us are exposed to chemicals in the air, water, food, and household products, in addition to the carcinogens produced within our bodies as a part of our metabolic processes. While trying to minimize our exposure to carcinogens, we can also shore up our defenses against these assaults by including generous amounts of vegetables and fruits in our diet.

Foods and Immunity

Even if we follow healthy lifestyles, cancer cells will arise in the body from time to time. Luckily, we have white blood cells that roam our bloodstreams looking for these troublemakers. Some white blood cells, called natural killer cells, seek out and destroy cancer cells and bacteria. They engulf and destroy aberrant cells before they can cause damage. The function of natural killer cells and other white blood cells is improved by as little as 30 milligrams of beta-carotene per day—the amount in two large carrots.

Although beta-carotene is safe, even in fairly substantial amounts, the best way to get beta-carotene is not in pills, but in carrots, winter squash, spinach, kale, and the other packages in which nature supplies it. Beta-carotene is only one of perhaps two dozen related substances called carotenoids that occur naturally in vegetables and fruits and have varying degrees of biological activity.

In a research review, cancer experts found significant evidence suggesting that carotenoids help protect against esophageal, lung, and mouth cancers

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CONGRATULATIONS

Thank you for downloading Raw Blend’s FREE Raw Food Recipes eBook and congratulations for being committed to improving your health and wellbeing.

Life in the fast lane, often leaves us all burning the candle from both ends as we place ourselves at the bottom of the ‘to do list.’ Busy, modern day lifestyles have us all searching for foods deemed “quick,” “easy,” and “cheap.” However, we often forget that sometimes these “easy” food choices are often packed with lots of nasties our bodies don’t need – like flavour enhancers, food colourings, chemicals and preservatives.

At Raw Blend we to encourage you to start eating more Raw Foods, a diet full of natural colour with lots of beautiful fresh produce. Supercharge your health by adding more fruit, more vegetables and more dark leafy greens into your diet with our delicious, yet nutritious recipes. Eating healthy doesn’t have to be boring – in fact it’s super tasty when you know how and the benefits you experience will help you make some positive health changes - that you will keep for life.

These Free Raw Food Recipes are full of delicious energy boosting breakfast recipes, easy and flavoursome lunch & dinner recipes, as well as some dangerously, delightful,dessert options that will leave you craving for more. A Vitamix or a similar high powdered blender is required for most recipes in this eBook.

Making changes to your existing diet can be very challenging so we recommend finding a blending buddy to share in your favourite recipes and the amazing health benefits you experience from eating cleaner, healthier food. We truly appreciate your feedback and comments so please come and say hi on our Facebook page and please let us know how you are enjoying our Free Raw Food Recipes. Happy Blending!

Tommy Nicholas

National Sales Manager

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Green Smoothies are jam packed full of goodness and are a fantastic way to ensure we get as many greens and nutrients into our diet as possible.

You would never sit down at breakfast and eat a bag full of spinach or kale - it would taste horrible and you would be chewing on it all day. However, if you mix greens with some sweet fruit in your blender it’s not only going to taste amazing, you will also get the nutrition your body is craving.

Here you will find a list of our favourite Green Smoothie Recipes. Happy Blending!

Show Signature Green Smoothie

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Makes: 1.5—2 Litres
Serves: 2-4

Ingredients

• 1 handful green seedless grapes
• 1 slice honeydew melon (with seeds)
• 1 orange (peeled)
• 1 whole green apple (quartered)
• 1 slice pineapple (with core)
• 1/2 banana (peeled)
• 1 stick celery (with leaves)
• 1-2 cups spinach leaves
• 1 handful parsley
• 2 cups ice

Method

1. Put all the ingredients into the Vitamix container in the order listed and secure the lid.
2. Select Variable 1. Turn the machine on and quickly increase speed to 10, then High.
3. Use tamper to press ingredients into the blades.
4. Blend for 60-90 seconds or until smooth and serve.

Notes

This recipe can be reduced by half and made in a Vitamix 0.9L Wet Container.

Avocado Green Smoothie

Makes: 0.5 - 1 Litre
Serves: 1-2

Ingredients

• 1 cup filtered water
• 1/2 avocado, no skin
• 1/2 green apple, with skin
• 1 banana (peeled)
• 1 orange (peeled)
• 1 lemon (peeled)
• 1/2 lime (peeled)
• 1 big bunch parsley

Method

1. Place all ingredients in your Vitamix in the order listed above.
2. Select Variable 1. Turn the machine on and quickly increase speed to 10, then High.
3. Use your tamper to push ingredients onto the blade.
4. Blend until smooth and serve.
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It’s Easy Being Green Smoothie

Makes: 1.5 - 2 Litres
Serves: 2-4

Ingredients

• 2 handfuls kale
• 2 handfuls parsley
• 2 handfuls baby spinach
• 1/2 cucumber
• 1-2 slices pineapple
(with core)
• 2 slices honeydew melon
(with seeds)
• 1 whole apple (quartered)
• 1 whole pear (halved)
• 1-2 cups ice cubes
• 1/2 cup water
Optional
• 1 tsp Spirulina
• 1 tsp organic honey
• 1 tbsp LSA mix

Method

1. Put all the ingredients into the Vitamix container in the order listed and secure the lid.
2. Select Variable 1. Turn the machine on and quickly increase speed to 10, then High.
Use tamper to press the ingredients into the blades if required.

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Seasonal, Fresh & Tay Healthy Everyday AN INITIATIVE OF

Sprout is a hands-on, totally interactive healthy cooking school, run by Accredited Practising Dietitian and personal trainer Themis Chryssidis and celebrity cook Callum Hann. We simply love food and love teaching everyone how easy it can be to enjoy fresh, flavoursome and healthy food! Our classes are fun, relaxed, informative and cater for people of all skill levels and dietary requirements. Our goal is to inspire people of all ages to cook and take control of their health. We firmly believe that the best way to learn is by giving it a go! Participants at our classes don’t just watch us cook but they also cook all of the demonstrated dishes. Participants learn by watching, trying and of course eating! We are super excited to be a part of the DAA’s Australia’s Healthy Weight Week and can’t wait to show all Australians how easy it is to enjoy healthy food. We hope you like the recipes and we would love to hear about you trying them at home! Leave us a message at facebook.com/sproutcooking or @sproutcooking on Twitter.

Happy cooking!

Themis and Callum

The Dietitians Association of Australia launched Australia’s Healthy Weight Week to help address overweight and obesity in Australia— which affects 63 per cent of adults and one in four children.

The week is an ideal time to kick-start better eating habits to be healthier and feel happier. Achieving and maintaining a healthy weight is crucial for reducing your risk of lifestyle-related conditions, such as type 2 diabetes, heart disease and some cancers. And being a healthy weight helps you to feel your best and live life to the full!

The Dietitians Association of Australia and dynamic duo celebrity cook Callum Hann and Accredited Pratising Dietitian Themis Chryssidis from Sprout, have put together this collection of quick and healthy main meal recipes. The cookbook showcases the simplicity of healthy cooking — and that everyone can cook tasty and healthy meals in the kitchen.

We hope you’ll agree that healthy eating just became a whole lot easier! Australia’s Healthy Weight Week encourages Australians to get the right support when it comes to nutrition. So we’ve also included nutrition tips from Accredited Practising Dietitians throughout the cookbook.

And we encourage you to visit www.healthyweightweek.com.au for more tips and tools to eat better, feel better and see an APD. We hope this cookbook gives you that little bit of extra inspiration to become a healthier you. Enjoy!

Liz Kellett AdvAPD
President
Dietitians Association of Australia
SERVES 4 (MAKES 8)
Nutrition Tip —

The key to healthy home cooking is being prepared. Plan meals for the week, make a shopping list and you’re ready to go. This helps to avoid food wastage and purchasing unhealthy products.

Try planning your meals around the seasons to prevent your grocery bill blowing out and to ensure your meals are full of flavour and nutrition.

— Themis Chryssidis

Accredited Practising Dietitian

BEEF CHILLI TACOS

with Mushrooms & Corn
1 Lebanese cucumber, diced
1 avocado, flesh scooped out and diced
3 spring onions, sliced finely on an angle
Juice of a lime
Salt, to taste
1 tablespoon canola oil
4 Portobello mushrooms, sliced thinly
2 cobs corn, kernels sliced off
8 wholemeal tortillas
Fresh coriander leaves, to serve
Beef chilli
1 1/2 tablespoon canola oil
500g lean beef mince
2 long red chillis, sliced
1 red onion, diced
2 medium red capsicum, deseeded, diced
4 cloves garlic, peeled, finely sliced
3 teaspoons paprika
2 x 400g can chopped tomatoes

Met hod

First, make the beef chilli. Heat canola oil in a large pan over medium-high heat. Add beef mince and allow it to brown without stirring too often. Once beef has browned, add the chilli, onion, capsicum and garlic. Stir until onion becomes translucent. Stir in paprika and tomatoes. Cook for 10–15 minutes or until sauce has thickened and slightly darkened in colour.

Combine cucumber, avocado, spring onions, lime juice and a pinch of salt in a bowl. Set aside to serve.

Heat a frying pan over high heat with the canola oil. Add mushrooms and cook, turning only once or twice, until golden on both sides. Add corn kernels, stir and cook for a further minute before removing from heat.

Spoon some of the beef chilli over the tortillas, top with mushroom and corn mixture, avocado salsa and coriander leaves. Serve immediately.

Ingredients

The key t o healt hy home c ooking
is bei ng prepared. P l an meals
for t he week, make a sho ppi ng
l ist and you’re ready t o go.
1 tablespoon canola oil
3 cloves garlic, finely sliced
½ long red chilli, finely sliced
2 tablespoons minced lemongrass
½ bunch coriander, leaves picked,
stems finely sliced
? cup roasted unsalted peanuts,roughly chopped
½ teaspoon tumeric powder
400g beef sirloin, porterhouse or fillet,
cut into thin strips
1 green capsicum, sliced
½ brown onion, sliced thinly
2 cups green beans, halved
2 cups snow peas
1 ½ tablespoons fish sauce
1 tablespoon brown sugar
? cup reduced-fat coconut milk
3–4 cups steamed brown rice, to serve

Met hod

Heat a wok or large frying pan over high heat. Add oil then garlic, chilli, lemongrass and coriander stems. Reserve coriander leaves for serving. Stir in ¾ of the peanuts and tumeric. Once fragrant and starting to change colour (1–2 minutes) add beef and onion. Cook until beef turns brown, then add capsicum, green beans and snow peas.

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So you're going to launch a new product/ website/ blog/ service online service online –– how do you make a big splash that gets how do you make a big splash that gets people on board and taking action? While this isn't people on board and taking action? While this isn't meant to be a stepmeant to be a step--byby--ststep primer, we have put together ep primer, we have put together what we think are the crucial nuts and bolts to any what we think are the crucial nuts and bolts to any successful launch.successful launch.

1. Know what you want. Know what you want. You can launch just about You can launch just about anything with a little creativity. But the first anything with a little creativity. But the first question you should be asking yourself is not what question you should be asking yourself is not what to lauto launch, but what you want to get out of a launch. nch, but what you want to get out of a launch. Do you want sales? Do you want to build a list? Do you want sales? Do you want to build a list? Positioning? Speaking engagements? Attracting Positioning? Speaking engagements? Attracting partners and affiliates? By knowing what you want, partners and affiliates? By knowing what you want, you'll be much more successful in figuring out how you'll be much more successful in figuring out how to get it.to get it.

2. FForget hype. Create an event.orget hype. Create an event. People are over run People are over run with hype and hoopla and the latest and greatest with hype and hoopla and the latest and greatest everything, which is why you don't want to add to everything, which is why you don't want to add to the noise. Instead, you want to cut through all the the noise. Instead, you want to cut through all the hype and turn your launch into an EVENT.

Think about it t –– despite how busy we all are, we despite how busy we all are, we still love holidays and birthdays and graduations still love holidays and birthdays and graduations and so forth. Why? Because they are events and so forth. Why? Because they are events –– they're things to look forward to and celebrate. they're things to look forward to and celebrate. That's why when you turn your marketing into an That's why when you turn your marketing into an event, you'll completely bypevent, you'll completely bypass all the other ass all the other marketing that's happening and you'll stand head marketing that's happening and you'll stand head and shoulders above the other distractions and shoulders above the other distractions competing for your prospects' attention.competing for your prospects' attention.
3. Create urgency.Create urgency. Whatever it is that you want Whatever it is that you want people to do people to do –– buy your product, get a freebie for buy your product, get a freebie for subscribsubscribing, join your membership, whatever ing, join your membership, whatever –– give give them a deadline or use an element of scarcity. For them a deadline or use an element of scarcity. For example, if people purchase during your launch example, if people purchase during your launch period (typically 2period (typically 2--7 days) then they get a special 7 days) then they get a special deal or extra bonuses or a lower price. Or your offer deal or extra bonuses or a lower price. Or your offer is only ais only available during the event vailable during the event –– after that it goes after that it goes away permanently.away permanently.

It's because you're running this special event that you can add in the scarcity element. Otherwise it's you can add in the scarcity element. Otherwise it's difficult to do it ethically difficult to do it ethically –– for example, those for example, those scripts that say the price will incrscripts that say the price will increase by midnight ease by midnight of the day the visitor hits the page are not only of the day the visitor hits the page are not only unethical unethical –– they may even be illegal.they may even be illegal.

And because of the scarcity –– the bonuses going the bonuses going away or the price increasing or the actual product away or the price increasing or the actual product no longer being available no longer being available –– you'll find there is a you'll find there is a surge in sales in the hours before the deadline. surge in sales in the hours before the deadline. Scarcity really is a powerful motivator.Scarcity really is a powerful motivator.

4. Introduce something in the middle of your event Introduce something in the middle of your event to spike sales.to spike sales. Let's say you're doing a five day Let's say you're doing a five day event. On day 1 sales will be high because people event. On day 1 sales will be high because people are primed to buyare primed to buy. But by day 3 sales will have . But by day 3 sales will have fallen off dramatically. That's why you need fallen off dramatically. That's why you need something to add excitement and make more sales. something to add excitement and make more sales. It might be an additional big bonus, or it could be a It might be an additional big bonus, or it could be a payment plan. Whatever it is, introduce it shortly before the halfway point. before the halfway point. You should see a sales You should see a sales spike in the hours immediately after your spike in the hours immediately after your announcement and again on the last day of the announcement and again on the last day of the event in the final hours before it closes.event in the final hours before it closes.

5. Your sales letter is not what you think. Your sales letter is not what you think. Sure, on the Sure, on the day of your big launch you've got a sales letteday of your big launch you've got a sales letter r ready to sell your product or sell whatever action ready to sell your product or sell whatever action you want them to take. But that's only the END of you want them to take. But that's only the END of your sales letter. Really your entire sales letter your sales letter. Really your entire sales letter begins with your first marketing message and begins with your first marketing message and continues all the way through the precontinues all the way through the pre--launch launch phase. phase.

What you're doing throughout your entire t you're doing throughout your entire prelaunch phase is introducing yourself to your prelaunch phase is introducing yourself to your prospects, letting them know that you suffered prospects, letting them know that you suffered from the same problem they have and you've found from the same problem they have and you've found solutions. You're telling your story, and as you tell solutions. You're telling your story, and as you tell your story you also your story you also share tidbits of really excellent share tidbits of really excellent information that they can use right away.