RESET and Beyond!
DISCOVER A NEW YOU!
Fit, Healthy, and HAPPY – at Last!
RESET and Beyond!
Guide and Resource Manual
Begin with a 5-Day RESET then GO BEYOND
to 28 Days of Rejuvenation and Renewal.
You’ll Learn How to Eat for Health!
Lose Weight Alleviate Headaches
Eliminate Carbohydrate Cravings
Promote Metabolic Stability and Health
With FREE Weekly
And Support Groups!
The Resources in this Manual provided by:
Upline Support and Networking Alliance
A Team of Independent USANA Associates
For more information contact the person who
referred you to this program.
Updated February 1, 2010
It is suggested that you take these products to your physician and secure his/her advice if you intend to change
your diet, begin an exercise program, are pregnant, are lactating, have allergies, are taking medications, or are
under the care of a physician. These statements have not been evaluated by the Food and Drug Administration.
The components of the RESET and RESET and Beyond! programs are foods and are not intended to diagnose,
treat, cure, or prevent any disease. As with any health or fitness program, a sensible eating plan and regular
exercise are required in order to achieve long-term results. These programs lower your daily caloric intake and
recommend moderate exercise for best results. Typical results are 4.5 lbs. in 5 days. Results will vary. Children
under the age of 18 should not participate in these programs, except on the advice of their physician and/or
RESET and Beyond!
Lead by Tonja Hillebrant, Ruby Director
The Challenges to Physical Health
Our bodies are constantly facing the challenges of a toxic environment. We are aware of
some, others my not be as obvious. Examples of external toxins include: Exhaust fumes,
cigarette smoke, cosmetics, perfumes, dry-cleaning chemicals, household cleaners and
air-fresheners, industrial pollution, waste, radiation, heavy metals, and pesticides.
Unknowingly we consume many toxins that are prevalent in the processed foods we eat
and the poor food choices of the typical American diet. Food is a major contributor to our
body’s toxic load due to unnatural additives, preservatives, dyes, artificial sweeteners,
excessive salts, and residual pesticides.
This results in a free-radical attack on the body’s cellular and autoimmune system and
leads to many symptoms that are often difficult to both diagnose and treat including:
Allergies, fatigue, digestive problems, bad breath, headaches, joint pain, skin rashes and
acne, irritability and mood, difficulty concentrating, brain fog, trouble losing weight and
The Proactive and Preventative Approach
RESET and Beyond is a proactive and preventative approach to improving and
maintaining optimal physical health and well-being. By participating in Reset and
Beyond you will learn how the use of nutrition and antioxidants, deliberate healthy eating
choices, exercise and lifestyle changes is necessary to help effectively eliminate the
toxins from your body.
RESET and Beyond frees up your body’s energy system for more effective healing,
increased vitality, improved digestion, clearer thinking, reduced irritability, improved
mood, healthier skin, and more. It can also jump-start a weight loss program and help to
eliminate addictive food cravings including carbohydrates (wheat, chocolate, and sugars),
coffee, soft drinks, alcohol, and fats. Detoxifying your body by taking a break from these
foods and replacing them with healthy food choices helps to break the cycle of cravings
How It Works
RESET and Beyond starts with a 5-Day RESET using USANA’s Nutritionals and
Nutrimeals (meal- replacement shakes) with fresh fruit and vegetable snacks. Because it
includes both macronutrition (carbohydrates, proteins, and beneficial fats) and
micronutrition (vitamins, minerals, and antioxidants), it is one of the most nutritionally
complete meal-replacement programs available today. The program is simple—every day
you replace your meals with USANA’s low-glycemic meal-replacement shakes plus
healthy fruit and vegetable snacks.
RESET and Beyond uses only USANA’s Gluten Free Nutrimeal and Fibergy. During the
5-Day RESET your three daily meals are made by mixing two scoops of Nutrimeal and
one scoop of Fibergy in a blender with water and ice – add any fruit you desire for a great
tasting smoothie! Between meals, snack on any fruits or veggies.
After the 5-Day RESET Program you’re ready to GO BEYOND! On Day 6 you begin a
28-Day Detoxification. This is basically a Gluten, Dairy, and Sugar Free Whole Food
Diet (meaning food in its natural state). There’s no measuring or restriction of the amount
of food you eat. You can have all the fruits and vegetables you want - except corn.
Chicken, turkey, lamb, fish and lean beef (sparingly) along with nuts (no peanuts) and
legumes. This allows the body time to cleanse and detoxify itself and remove harmful
toxins that prevent good digestion and vitality. Energy and health are greatly improved
and most lose over 10 pounds or more during the thirty-three days. RESET and Beyond
also provides Education, an Action Plan and Group Support to assure success
Education: It’s no secret that the key to success is making positive changes in diet and
lifestyle habits. In weekly educational sessions you’ll learn how the use of nutrition and
antioxidants, deliberate healthy eating choices, exercise and lifestyle changes help
eliminate the toxins from your body.
Action Plan: With the necessary education you’ll develop an Action Plan for success
using the information, tips and tools gained in the weekly training. Meal and exercise
plans will be implemented giving you a jump-start to a healthy, new lifestyle as personal
goals are achieved.
Group Support: Responsibility, accountability, encouragement, and support will be
available from like-minded individuals as you implement your plan. You won’t be alone.
With weekly Group Support you’ll finally be able to live your life the way it was meant
The Next Step is Phase 1 or Phase 2 of USANA’s RESET Follow-up programs:
Phase 1: Weight-Loss Program
Continue to make healthy habits a way of life and keep up the momentum after you
complete RESET and Beyond! You can begin to reintroduce low- to moderately-low
glycemic foods grains, breads, cereals, rice pasta, and potatoes. Achieve your ideal
weight and Transform your body
Phase 2: Healthy Maintenance Program
The Maintain Phase is the healthy regimen you will follow for the long-term. Not only
will you look great, the USANA® Nutritionals, including the Macro-Optimizers, can
help you feel great when used consistently every day.
Treat yourself to an activity or other nurturing reward at the end of your RESET and
Beyond program as a way of congratulating yourself for making your new healthy
lifestyle a priority.
Although it may be tempting to end the RESET and Beyond program by having a feast
of all the things that you have cut out of your diet, stay aware and go easy to avoid
adopting your “regular, old” eating habits which caused many of the problems. You
certainly don’t want to re-toxify your healthy body. You may discover that you no longer
crave certain foods, and may be surprised at the impact that a couple of weeks has on
your taste buds!
RESET AND BEYOND COMMITMENT
I, ____________________________, DO HEREBY ACCEPT THE CHALLENGE TO, ONCE
AND FOR ALL, DO EVERYTHING WITHIN MY POWER TO IMPROVE MY PHYSICAL HEALTH
AND WELL-BEING BY PARTICIPATING IN THE RESET AND BEYOND! PROGRAM.
I UNDERSTAND THAT A LIFESTYLE CHANGE IS NOT A SHORT-TERM COMMITMENT AND
THAT SUCCESS DEPENDS ON MY WILLINGNESS TO DO WHATEVER IT TAKES TO SUCCEED.
I HEREBY ACCEPT THAT RESPONSIBILITY AND AGREE TO:
• PARTICIPATE IN THE PROGRAM FOR A FULL 90 DAYS
• BE AN ACTIVE PARTICIPANT IN A GO BEYOND SUPPORT GROUP HELPING
OTHERS TO ACHIEVE THIS SAME OBJECTIVE.
• LEARN, UNDERSTAND AND COMPLY, TO THE BEST OF MY ABILITY, WITH THE
PRINCIPLES AND INTENT OF RESET AND BEYOND!
• PARTNER WITH ANOTHER PARTICIPANT FOR DAILY ACCOUNTIBILITY AND
SUPPORT AS NECESSARY
ATTESTED TO THIS _______ DAY OF ________________, 20 _____.
RESET and Beyond!
Online Presentations and Support
Free ongoing weekly training and support is available to all participants in the
RESET and Beyond Program via Online Tele-Seminar Presentations and Go Beyond
Support Group Conference Calls.
Weekly RESET and Beyond Online Tele-Seminar presentations are held every
Saturday Morning to introduce prospective participants to the program. The 15-20
minute introductory presentation is followed a weekly training presentation. The line is
then open to each Go Beyond Support Group leader who shares the progress and
experience of their group for the week. The seminar then ends with a Question and
Answer session. All RESET and Beyond participants are encouraged to attend all
Saturday presentations for at least 12 weeks.
Go Beyond Support Groups of no more than six members meet at least weekly
(or more frequent by team consensus) to encourage and support one another in reaching
individual goals maintaining compliance to RESET and Beyond! All Groups meet 30-
minutes before the Weekly Online Tele-seminar to give a weekly accountability report to
their group leader and then join the Online Tele-Seminar for weekly training.
RESET and Beyond!
Online Tele-Seminar Presentation
EVERY SATURDAY MORNING
11 AM EST – 10 AM CST – 9AM MST – 8 AM PST
Dial-in: 1-218-339-2626 – Access Code: 404-2906#
(Phone required to listen. Presentation Slides can be viewed online by clicking the Online Presentation
Link found in the Online Training & Support link on the Upline Support Calendar for the date involved.
Click-on the Upcoming Events calendar at www.uplinereset.blogspot.com.)
Go Beyond Support Groups
Weekly Conference Call
EVERY SATURDAY MORNING
10:30 AM EST – 9:30 AM CST – 8:30 AM MST – 7:30 AM PST
Dial-in: 1-218-339-2626 – Access Code: See Below
(This 25-minute call must end at 5 minutes before the hour so everyone can join the above call.)
ALL Groups use the same Dial-in number. Your access code depends on which group
you are a member of. The Group Leader will inform you of your Group Number.
Go Beyond! Conference Call Access Codes
Common Dial-in Number: 1-218-339-2626
Group Code Group Code Code
Go Beyond 1 932-6229# Go Beyond 5 624-3036# 329-2692#
Go Beyond 9
Go Beyond 2 407-2921# Go Beyond 6 836-5994# 234-8300#
Go Beyond 10
Go Beyond 3 490-1092# Go Beyond 7 767-9829# 925-1352#
Go Beyond 11
Go Beyond 4 607-5375# Go Beyond 8 709-8387# 294-2509#
Go Beyond 12
(All lines are available 24/7 for unlimited number of impromptu support group meetings.)
RESET and Beyond!
Foods to Avoid
• Gluten: wheat, barley, rye, • Artificial Sweeteners: all
oats, spelt types
• Dairy: milk, cheese, ice • Sugar
cream, yogurt, butter, etc • Sweets: chocolate, baked
• Eggs: if you have allergy goods
issues • Soda and Sport Drinks
• Corn • Fruit Juices
• Alcohol • Processed Foods
• Coffee/Black Tea: decaf and • Hydrogenated Oils and
caffeinated Trans Fats
• Fresh Fruits & Vegetables • Lean meats: chicken, turkey,
• Fresh Vegetable Juices lamb, buffalo, beef
• Rice (wild brown), quinoa, sparingly
millet, amaranth • Almond, hemp, rice,
• Beans and lentils: canned Coconut milk
with no preservatives okay • Herbal, non-caffeinated teas
• Fish/Shellfish • Cooking Oil: olive, coconut,
• Nuts and Seeds safflower, flax, and walnut
• Nut and Seed Butters • Honey, maple syrup, agave
(tahini, almond, cashew) nectar - sparingly
Increase Your Intake
• Whole Foods – foods in their natural state that you can picture growing
somewhere – they do not need a label or box because it’s obvious what
they are. Shop the outside aisles (produce, fish, etc,) at grocery stores,
bulk bins, farmers markets.
• Fruits & Veggies – eat as many fresh vegetables and fruits as you can.
Frozen fruits and vegetables are convenient for making smoothies, stir-
fries, etc. Aim for two times as many vegetables as fruits.
• Beans & Lentils – including kidney beans, lentils, adzuki beans, white
bean, garbanzos, mung beans, black beans, etc. Canned beans that are
preservative free are okay.
• Nuts & Seeds – walnuts, almonds, pecans, macadamia nuts, cashews,
sunflower, pumpkin, and sesame seeds
• Nut & Seed Butters – almond butter, cashew butter, tahini and
macadamia nut butter. Be sure they don’t contain hydrogenated oils.
• Protein powders – whey rice, hemp. Use in smoothies.
• Other Rice – Brown, basmati, or wild rice, millet, quinoa, and amaranth
– these are often also available as pastas. If you must eat bread, try and
alternative flour such as rice, tapioca, potato, etc. – including xanthan
gum in the flour will give the bread a nice texture. Gluten-free oats are
available at some stores. Oats do not contain gluten naturally, but they
are often contaminated because they are processed on equipment that is
also used for wheat and other grains.
• Avocados and olives are a great source of healthy monounsaturated
fats. The best oils for browning, frying, sautéing (up to 375*F) are
coconut oil and macadamia nut oil, as they are the most stable oils at
high temperature. Sesame and olive oils can withstand medium heat
(325* and baking). Flax and walnut oils are best left unheated, as they
are not very heat-stable. Use them for condiments or salad dressing.
Safflower, sunflower, and pumpkin oils are okay with low heat (212*F)
and baking up to 325*F
• Water, almond milk, rice milk hemp milk, and coconut milk (diluted
with water) can be used in place of cow’s milk.
• Avoid adding sugar, but if you must, stick to small amounts of natural
sweeteners such as Stevia, raw unfiltered honey, real maple syrup,
agave nectar. Sugar alcohols like xylitol & erythritol are sugar-free
sweeteners that work for some people (can cause diarrhea in others).
RESET and Beyond Shopping List
> USANA Products
• The Essentials plus whatever else you use
• Nutrimeal: Two Bags (soy or whey)
• Fibergy: Two Cans
• Hormone Free Chicken and Turkey ( if possible)
• Cold Water Fish (wild salmon, cod, tilapia, trout, whitefish, snapper, halibut)
• Lean grass fed beef (organic preferable)
• Frozen turkey burgers or sausage
• Canned are okay (no added sugar/preservatives) or soak and cook dried beans
• Lentils, kidney, adzuki, white, garbanzos, mung, and black beans.
• Almond milk, rice milk, hemp milk (comes in cartons on shelf)
• Coconut water or milk (in cans)
• Herbal Teas (Lemon/ginger, chamomile, fruit teas)
> Gluten Free Grains, etc.
• Quinoa, millet, amaranth, buckwheat in bulk
• Brown, white, or wild rice
• Cereals: Nutty Rice, Bob’s Red Mill hot rice cereal or gluten free oats,
• Gluten Free Frozen Waffles
• Homemade waffles or pancakes with gluten free mixes
• Brown rice pasta (tinkyada is best brand) or quinoa Pasta
• Gluten free brown rice bread (in freezer section in natural foods part of Fred
Meyers) or make your own using gluten free flour mixes.
• Rice Cakes
• Gluten Free Crackers (Glutino) or Brown Rice Crisp Crackers
> Oils and Fats
• Extra virgin olive oil for light sautéing and baking
• Coconut oil for high heat cooking
> Fruits and Vegetables (except corn)
• Canned or boxed healthy soups are available – Amyu’s and Imagine are the two
such brands. Look at the ingredients list to make sure there isn’t thnythin you
aren’t suppose to have (dairy, gluten corn)
• In a pinch, Amy’s brand makes some healthy frozen dinner options (look for
those that are dairy, gluten, corn free)
RESET and Beyond!
NAME: _________________ Date: ___________ Weight: ____________
ACTIVITY MON TUES WED THUR FRI SAT SUN
30 Minutes Minimum
Proper Ratio Meal
Fruit or Veggie
Proper Ratio Meal
Fruit, Veggie or Protein
Proper Ratio Meal
6 to 8 Glasses (enter #)
DO NOT EAT 3 HOURS PRIOR TO BEDTIME
RESET and Beyond!
33-DAY MEAL PLAN
DAY BREAKFAST SNACK LUNCH SNACK DINNER
Vanilla Nutrimeal & Vanilla Nutrimeal & Vanilla Nutrimeal &
Carrots, Celery and 1 Cup Celery and
1 MON Peach Mango Peach Mango Peach Mango
an Apple Cauliflower
Fibergy Shake Fibergy Shake Fibergy Shake
Vanilla Nutrimeal & Vanilla Nutrimeal & Vanilla Nutrimeal &
2 TUE Peach Mango Apple and Almonds Peach Mango Steamed Broccoli Peach Mango
Fibergy Shake Fibergy Shake Fibergy Shake
Vanilla Nutrimeal & Vanilla Nutrimeal & Vanilla Nutrimeal &
3 WED Peach Mango Peach Mango Yam Peach Mango
Fibergy Shake Fibergy Shake Fibergy Shake
Vanilla Nutrimeal & Vanilla Nutrimeal & Vanilla Nutrimeal &
4 THU Peach Mango Peach Mango Small Salad Peach Mango
Fibergy Shake Fibergy Shake Fibergy Shake
Vanilla Nutrimeal & Vanilla Nutrimeal & Vanilla Nutrimeal &
5 FRI Peach Mango Grapefruit Peach Mango Peach Mango
Fibergy Shake Fibergy Shake Fibergy Shake
Mixed Salad Greens w/
Sprouts, Cucumber, and
Bob’s Red Mill Parsley w/ Vinaigrette
Cereal (Gluten Vanilla Nutrimeal & Dressing. Baked Cod
Chicken Fruit Avocado Turkey w/ Avocado Salsa, ½ C
6 SAT Free) w/Apples & Peach Mango Cooked Quinoa sautéed
Bananas – Fibergy Shake in Olive Oil and Garlic
Rice/Soy Milk Sprinkled with Sea Salt
if Desired. Fruit Cup of
Lean Roast w/ Onions,
Vanilla Nutrimeal & Cauliflower, and Red Celery with Almond Chef Salad with
Potatoes s/ skins in
7 SUN Peach Mango Orange Crock Pot in morning w/ Butter & Carrot Fruit in light syrup
Fibergy Shake ½ C Water and spike Sticks (rinsed)
seasonings or your
RESET and Beyond! Week Two Meal Plan
Green Salad w/ Leaf
Lettuce, Raw Chicken Stir Fry.
Vanilla Nutrimeal & Mushrooms, Tomato,
Apple and Raw Carrots and Celery Mandarin Oranges
8 MON Peach Mango Avocado, Scallions,
Almonds Chickpeas, Chicken or Sticks rinsed in hot water
Turkey. Italian Salad then chilled.
Avocado with Baked Chicken
Vanilla Nutrimeal & hormone free deli Four Bean Salad on Breast in
Apples and Raw
9 TUE Peach Mango Turkey Slices. Slice a bed of Lettuce. Garlic/Tomato sauce,
thin and roll around Almonds Veggie Pilaf, Grapes
Fibergy Shake Strawberries.
Avocado Slices. and Apples.
Vanilla Nutrimeal & and salad, fruit cup
Celery Sticks w/ Tortilla, baked
10 WED Peach Mango w/ Banana, Orange and Nuts
Almond Butter Vegetables, frozen
Fibergy Shake Strawberries,
Grapes or Cherries
Vanilla Nutrimeal &
Frozen Fruit Asian Kiwi Chicken Deli Turkey Steamed
11 THU Peach Mango
(lightly thawed) Salad Avocado Wrap Asparagus, Festive
Pan Grilled Ground
Black Bean Soup, Buffalo or Beef Burger
Vanilla Nutrimeal & chopped Cabbage Gluten Free Water (mix garlic salt and sea
Grapes and Nut
12 FRI Peach Mango Salad with Chicken Crackers and salt in before forming
Cup patties). Mixed roasted
Fibergy Shake and Apple Cider Hummus, Fruit Cup
Vegetables, Garlic, and
Vinegar Red Potatoes with skins.
Grilled Chicken w/
Grapefruit, Veggie Garlic Pesto,
and Bean Cucumber Slices Chicken Wrap Celery and Almond Yummy Crunchy
13 SAT Scramble, shredded and Cauliflower Oranges Slices Butter Salad, Steamed
Yam Hash Browns Carrots, Apples and
Vanilla Nutrimeal &
Fruit Cup Oriental Chicken
14 SUN Peach Mango Frozen Fruit Minestrone Soup
(leftover fruits) Salad
RESET and Beyond! Week Three Meal Plan
Wile Rice Pilaf,
Vanilla Nutrimeal &
Apples and Carrot Naked Bean Burrito Celery with Almond Four Bean Salad,
15 MON Peach Mango
Sticks Pineapple Butter Italian Style
Meatloaf, and Fruit
Vanilla Nutrimeal & Split Peas Soup,
16 TUE Peach Mango Apples and Nuts Frozen Cherries Steamed Carrots,
Fibergy Shake Lettuce Salad
Roasted Squash and
Vanilla Nutrimeal & Chicken Chili, Vegetables, Turkey
Avocado and Burger with Lettuce
17 WED Peach Mango Orange and Nuts Cabbage Salad,
Turkey Roll and Tomato Pears in
Fibergy Shake Grapes and Apples light syrup rinsed in
hot water and cooled.
Baked Yam or Poultry Paradise,
Vanilla Nutrimeal & Grilled Vegetables,
Steamed Sweet Potato Rice Crackers with
18 THU Peach Mango Lettuce Salad. Pears
Vegetables sprinkled with salt Crab Salad in light syrup rinsed in
and oil, Salad hot water and cooled.
Vanilla Nutrimeal & Lean Chili, Green
Chicken Fruit Apple Walnut
19 FRI Peach Mango Grapefruit Beans, Lettuce
Skewers Chicken Salad
Fibergy Shake Salad, Pineapple
Gluten Free Quinoa and Rice
Pancakes with fruit Carrot and Celery Stuffed Squash,
20 SAT Greek Salad Orange and Nuts
and nut butter, Sticks baked Tilapia with
Shredded Yams Garlic, salt & pepper.
Vanilla Nutrimeal & Marinated
Leftover Chili and Chicken Fruit Mushrooms, Broiled
21 SUN Peach Mango Grapefruit
Salad Skewers Zucchini, Salmon Filet
Fibergy Shake and Cabbage Salad
RESET and Beyond! Week Four Meal Plan
Vanilla Nutrimeal & Leftover Salmon Chicken, Roasted
Carrots and Celery
22 MON Peach Mango and Cabbage Salad Apple and Nuts Fall Vegetables,
Fibergy Shake with Fruit Spinach-Strawberry
Vanilla Nutrimeal & Bean and Celery Italiano, Marinated
23 TUE Peach Mango Salad and Leftover Frozen Fruit Cup Mushrooms, Carrots
Strawberries and Snow Peas, w;
Fibergy Shake Chicken Oranges
Wild Rice Pilaf
Vanilla Nutrimeal & Leftover Chicken, Vegetables Salad,
Grapes and Celery and Almond
24 WED Peach Mango Cabbage Salad, Zesty pleasing
Sunflower Seeds Butter
Fibergy Shake Pineapple Slices Pork, Stuffed Acorn
Vanilla Nutrimeal &
Apples and Mixed Oriental Chicken Mandarin Oranges Chicken, Steamed
25 THU Peach Mango
Nuts Bowl in light syrup, Nuts Carrots, Kiwi Fruit
Vanilla Nutrimeal & Breast with Cilantro
26 FRI Peach Mango Fruit Cup Orange and Nuts Salsa, French Beans
Tomato with Celery, Carrot
sticks, Fruit Cup
Turkey Sandwich w/ Spaghetti Squash &
Grapefruit w/ Bob’s Gluten Free Bread, sauce, Spinach
Red Meal Cereal Avocado with Lettuce, Sprouts, Avocado Salad w/ low
27 SAT Orange
and Soy or Almond Chicken Roll up Nasoya Sandwich fat dressing,
Milk Spread & Tomatoes. Bananas &
Pears in light syrup Strawberries
Vanilla Nutrimeal & Chicken Stir Fry
Cauliflower and served over Brown or
28 SUN Peach Mango Grapefruit & Nuts Greek Salad
Carrots Basmati Rice, Fruit
Fibergy Shake Cup
RESET and Beyond! Week Five Meal Plan
Vanilla, Chocolate, Old Fashioned
OR Strawberry Hearty Beef Stew,
Curried Chicken Peanut Butter
29 MON Nutrimeal w/ Peach Chickpea Snacks Orange Lentil
Mango OR Almond and Apple Salad Crunch Bar
Salad, Fruit Yogurt
Fibergy Shake Parfait
Bean Salad, Healthy
Tuna Stuffed Lettuce Salad, Beef &
30 TUE Nutrimeal w/ Peach Roasted Almonds Orange
Mango OR Almond Tomato Broccoli Stir fry,
Vanilla, Chocolate, Broccoli Soup,
Asian Kiwi Chicken Apples and Yummy Crunch
31 WED Nutrimeal w/ Peach Grapefruit
Mango OR Almond Salad Almonds Salad, Stuffed
Fibergy Shake Apples
OR Strawberry Turkey and Swiss
Granola with a Mandarin Oranges Chicken Stir Fry,
32 THU Nutrimeal w/ Peach Sandwich, Fruit
Mango OR Almond Crunch and Nuts Fruit Parfait
Bananas and Peanut Butter Tortilla Bean Pie,
33 FRI Nutrimeal w/ Peach Greek Salad
Mango OR Almond Strawberries Crunch Bar Fruit Cup
Roasted Yam Fajitas,
Chicken and Almond Dijon
34 SAT Flaxseed Pancakes Raspberry Spinach Apple and Almonds Chicken, Lettuce
Roll up Salad, Almost
Salmon - Roasted
Vegetable Omelet, Cauliflower & Chicken Fruit Red Lentil Soup,
35 SUN Vegetables, Lettuce
Fruit Bowl Broccoli - Steamed Skewers Pears in light syrup
Salad, Fruit Cup
RESET and Beyond!
Detox Meat Recipes
Turkey Meat Loaf
(Use after detox)
1 6oz can tomato paste ½ water
1 clove garlic, minced ½ tsp dried basil leaves
¼ dried oregano leaves ¼ tsp salt
16 oz ground turkey breast 1 cup old fashioned oatmeal
¼ cup liquid egg substitute 1 cup shredded zucchini
Preheat the oven to 350. Combine the tomato paste, water, garlic, basil, oregano, and salt in a small sauce pan.
Bring to a broil and reduce the heat to low. Simmer, uncovered for 15 minutes, set aside. Combine turkey
oatmeal egg substitute, zucchini, and ½ cup of tomato mixture in a large bowl. Mix well. Shape into a loaf
and place into an un-greased loaf pan. Bake for 45 minutes. Discard drippings. Pour ½ cup of remaining
tomato mixture over top of loaf. Bake for an additional 15 minutes. Place on serving platter. Cool for 10
minutes before slicing. Serve the remaining tomato sauce on the side. (Serves 8)
Italian Style Meat Loaf
1 6 oz can of no salt added tomato paste 1 cup water
1 tsp minced garlic ½ tsp dried basil leaves
½ tsp dried oregano leaves ¼ tsp salt
12 oz lean ground beef 12 oz ground turkey breast
1 cup fresh whole wheat bread crumbs ½ cup shredded zucchini
¼ cup cholesterol free egg substitute or 2 egg whites
Preheat oven to 350. Combine tomato paste, water, garlic, basil, oregano and salt in a small saucepan. Bring
to a boil and reduce heat to low and simmer, uncovered for 15 minutes and set aside. Combine beef, turkey,
bread crumbs, zucchini, egg substitute, and ½ cup reserved tomato mixture in a large bowl. Mix well. Shape
into loaf and place in un-greased 9x5x3-inch loaf pan. Bake 45 minutes. Discard drippings. Pour ½ cup
remaining tomato mixture over top of loaf. Bake an additional 15 minutes. Place on serving platter. Cool 10
minutes before slicing. Garnish as desired.
Almond Dijon Chicken
4 small boneless chicken breasts 2 Tbls Nayo (mayo)
2 Tbls Dijon mustard ¼ cup slivered almonds
Place chicken in lightly greased 13x9 inch baking pan. Mix Nayo and mustard until well blended. Spread top
side of each chicken breast half with 1 Tbls of the mustard mixture; Sprinkle evenly with almonds. Bake
chicken at 375 for 20 to 25 minutes, or until cooked.
Baked Chicken Breast in garlic/tomato sauce
2-3 boneless chicken breast halves 4 cloves garlic chopped
1 small onion chopped 1 15 oz can diced tomatoes
2Tbls chopped parsley 2 tsp oregano
Sauté onion and garlic in olive oil, add tomatoes-do not drain-and herbs, pour over uncooked chicken breasts,
cover with aluminum foil and bake 30 minutes at 350.
Naked Bean Burrito
Cubed cooked chicken, black beans or pinto beans, grilled vegetables, tomato salsa & guacamole or
avocadoes served on a bed of lettuce
Oriental Chicken Bowl
Heat coconut oil in a skillet or wok and stir fry chicken & broccoli. Season to taste and serve with Basmati
rice and soy sauce.
Zesty Pleasing Pork
1 tsp chili powder ½ tsp salt divided
2 cups diced tomatoes ¾ cup thinly sliced celery
½ cup chopped onion 1 tsp dried thyme leaves
1Tbls hot pepper sauce 2Tbls finely chopped parsley
1 ¼ lbs lean pork chops well trimmed of fat Non-stick cooking spray
1 cup chopped red, green, or yellow pepper
Rub chili powder and ¼ tsp salt evenly over pork shops. Combine tomatoes, bell pepper, celery, onion, thyme
& pepper sauce in medium mixing bowl: stir to blend. Lightly coat a 12 inch nonstick skillet with cooking
spray and heat on medium-high heat, until hot. Add pork chops, seasoned side down: cook 1 minute. Turn
pork: top with tomato mixture. Bring to a boil and reduce heat and simmer, covered, 25 minutes or until pork
is tender and mixture has thickened. Transfer pork to serving plates. Increase heat: bring tomato mixture to a
boil and cook 2 minutes or until most of the liquid has evaporated. Remove from heat: stir in parsley and
remaining ¼ tsp salt and spoon over pork.
½ lb chicken breast 1 lb extra lean ground beef or buffalo
3 stalks celery 1 red or green pepper chopped
1 cup chopped onion 1Tbls Worcestershire sauce
1 clove garlic minced ½ cup chopped onion
1 Tbls salt ½ tsp black pepper
3 cups sliced carrots 3 cups cubed red potatoes
2 ½ cups pearl onions
In a heavy sauce pan heat olive oil and brown meat. Add 2 cups water, Worcestershire sauce, garlic, onion,
and other spices, to personal taste. Cover and simmer for 1½ hours, stirring occasionally to prevent sticking.
Add carrots, potatoes, and onions: cover and cook 30 minutes more or until vegetables are tender.
6 boneless chicken breast halves 1½ tsp fresh rosemary (minced) or ½ tsp dried
2 cloves garlic, minced ¾ tsp black pepper
½ tsp salt 1Tbls olive oil
¼ cup good quality balsamic vinegar
Rinse chicken and pat dry. Combine rosemary, garlic, pepper & salt in small bowl, mix well. Place chicken in
large bowl; drizzle chicken with oil & rub with spice mixture. Cover & refrigerate overnight. Preheat oven to
450. Spray heavy roasting pan or iron skillet with nonstick cooking spry. Place chicken in pan: bake 10
minutes. Turn chicken over, stirring in 3-4 tablespoons water if drippings begin to stick to pan .Bake about
10 minutes or until chicken is golden brown and no longer pink in the center. If pan is dry, stir in 1 to 2 Tbls
of water to loosen drippings. Drizzle balsamic vinegar over chicken in pan. Transfer chicken to plates, stir
liquid in pan & drizzle over chicken. Garnish if desired.
Baked Cod with Avocado Salsa
Bake cod in covered dish. Chop 1 avocado, 1 tomato, ½ cup sweet onion, ¼ tsp fresh cilantro, ½ tsp cumin,
1/8 tsp. cayenne pepper, & 2 Tbs. lime juice. Mix together and serve fresh with baked cod.
Red Snapper with Salsa
4 red snapper fillets 2 large tomatoes, diced
4 tsp olive oil 2 scallions, chopped
1 tbsp lime juice 1tbsp cilantro, chopped
1 tbsp cilantro 1 clove garlic, minced
Salt and pepper 1 tbsp olive oil
Salsa 2 tsp fresh lime juice
Mix all ingredients in a bowl. Preheat oven to 400 degrees. Brush 1 tsp olive oil on baking sheet and place
fish, skin side down. Combine olive oil, lime juice and cilantro. Brush on each fillet. Sprinkle with salt and
pepper. Allow to sit for 15 minutes`` then bake for 20 minutes. Garnish with salsa.
Oriental Baked Cod
2Tbls reduced-sodium soy sauce 1 tsp crushed Szechuan peppercorns
2Tbls apple juice 4 cod fillets (about 1 lb)
1Tbls finely chopped fresh ginger 4 green onions thinly sliced
2 cloves garlic minced
Preheat oven to 375 & spray roasting pan with nonstick cooking spray. Combine soy sauce, apple juice,
ginger, garlic, and Szechuan peppercorns in small bowl; mix well. Place cod fillets in prepared pan; pour soy
sauce mixture over fish. Bake about 10 minutes or until the fish is opaque and flakes easily when tested with
fork. Transfer fish to serving dish; pour pan juices over fish and sprinkle with green onions. Makes about 4
Wish-Bone Marinade Italiano
¾ cup wish-bone Italian dressing 2½ to 3 lbs chicken pieces
In large shallow baking dish pour ½ cup Italian dressing over chicken. Cover, and marinade 3 to 24 hours, in
the refrigerator; turning occasionally. Remove chicken from marinade; discard marinade. Grill or broil
chicken turning once and brushing frequently with remaining dressing, until chicken is no longer pink.
Roasted Rosemary Chicken
¼ cup finely chopped onion ¼ tsp black pepper
2Tbls Smart Balance 2 cloves garlic minced
1Tbls chopped fresh rosemary, or 1 tsp dried 4 chicken legs (about 1 ½ lbs)
rosemary ¼ cup chicken broth
½ tsp sea salt
Preheat oven to 375. Combine onion, rosemary, salt, pepper, & garlic in small bowl: set aside. Run finger
under skin to loosen. Rub onion mixture under and over skin. Place chicken skin side up in small shallow
roasting pan. Pour broth over chicken. Roast chicken 50-60 minutes or until chicken is browned and juices
run clear, basting oven with pan juices.
Lentil Spaghetti Sauce
1 large onion chopped 1 can diced tomatoes with juice (19 0z)
2 stalks celery, chopped 2 cans tomato paste (5.5 0z)
3 cloves garlic chopped 2 Tbsp parsley, chopped
1 Tbsp olive oil 1 tsp dried oregano
1¼ cups dried red lentils, rinsed and drained 1 tsp salt
3 cups water ¼ tsp cayenne pepper
Heat the oil in large pot over medium high heat. Add onion, celery, & garlic and sauté for about 5 minutes, or
until tender. Add lentils and water, Cover and cook on low for about ½ hour or until lentils are tender. Stir
often. Add tomatoes, tomato paste and seasonings. Cook covered for about 15 minutes, or until lentils are soft
and mushy. Add more water (up to 1 cup) if sauce becomes too thick. Serve over cooked spaghetti squash or
gluten free spaghetti.
Turkey Mexican Scramble
Brown ground turkey in garlic with a dash of cayenne pepper and sauté green pepper and onion. Mix peppers
and onions with turkey and serve over basmati or brown rice or quinoa and top with salsa, avocado, and
Roasted Yam Fajitas
6-8 whole wheat tortillas, 7-8 inches
3 med yams or sweet potatoes, peeled and 1/3 cup orange juice
cut into fries 1 tsp lime grated
2 carrots, julienned 2 Tbs. lime juice( from one lime)
1 each-medium red & green pepper, cut into 1 Tbs olive oil
strips 1 Tbs garlic, minced
1 med. sliced onion 1 tsp dried oregano
2 Tbs olive oil 1 tsp ground cumin
Salt & pepper to taste ¼ tsp hot pepper flakes
Preheat oven to 350, place baking sheet in oven while preheating. Filling: toss yams, carrots, peppers, &
onion with oil. Place on baking sheet, Sprinkle with salt & pepper to taste. Bake at 350 for 20-25 minutes or
until tender but not mushy. Sauce: In a large bowl, combine orange juice, lime zest, & juice, oil, garlic,
oregano, cumin & hot pepper flakes. Add roasted vegetables & toss until coated. Place vegetables in centre of
tortillas & wrap.
Tortilla Bean Pie
2 Tbs olive oil 1 can black beans, rinsed & drained
1 can corn kernels drained 1 cup tomato salsa
½ med. onion chopped 1 tsp chili powder
2 cloves garlic, minced 1 tsp ground cumin
1 large red bell pepper, chopped 1 ½ cup low fat cheddar cheese, grated
1 can kidney beans, rinsed & drained 4 flaxseed tortillas, 8 inch
Preheat oven to 375. Spray 8 inch spring-form pan with cooking spray. In med sauce pan, heat 1 tsp of olive
oil over med heat. Add corn & cook until browned, 6-7 minutes. Remove corn and set aside. In remaining oil,
sauté onion, garlic, & red bell pepper 6-7 minutes & set aside .Blend beans, salsa, chili powder, & cumin in a
food processor or with hand-held blender until smooth. Place one tortilla in the bottom of an 8-inch spring-
form pan. Top with a third of the bean mixture, then a third of the vegetable mixture, then a quarter of the
cheese mixture. Repeat layering of the tortilla, bean, vegetables and cheese twice more, cheese being the last
ingredient on top. Cover with foil & bake 40-45 minutes until heated through & cheese is melted. Remove
side of spring-form pan. Cut pie into wedges & serve.
Old Fashioned Hearty Beef Stew
2 Tbs olive oil 2 lbs lean stewing beef, cut into cubes
2 cloves garlic, minced 2 med. onions chopped
2 cups beef stock 2 med. carrots, peeled & cut into ¼ inch
3 stalks celery chopped 1 can diced tomatoes
3 sm red potatoes, peeled & sliced 1 bay leaf
1 Tbs Worcestershire sauce ¼ cup fresh parsley (2 Tbs dried)
1 cup frozen peas salt & pepper to taste
Heat oil in large frying pan over med heat. Add beef, garlic, and onions & brown for about 5 minutes.
Remove from heat & place mixture in a slow cooker. Add stock carrots, celery, potatoes, & tomatoes (with
juice), bay leaf, Worcestershire sauce & parsley; stir to combine. Cover & cook on low for 8-10 hours or on
high for 4-6 hours, until vegetables are tender & stew is bubbling. Remove bay leaf & discard. Add peas 20
minutes before serving. Cook on high until slightly thickened and peas are heated through. Season to taste
with salt and pepper.
Beef and Broccoli Stir Fry
¾ lb beef, thinly sliced, use round sirloin 1 tsp waster
2-3 cups broccoli, cut into bit sized pieces 1 tsp sesame oil (optional)
1-2 Tbs oil Sauce:
1 Tbs fresh ginger, finely chopped 1/3 cup stock or water
3 cloves, garlic, finely chopped 1-2Tbs soy sauce
Marinade: ½ tsp sugar
1 Tbs soy sauce 1 Tbs cornstarch
Marinade: Whisk together the sauce, water, & sesame oil. Toss with beef strips to coat. Refrigerate. Sauce:
Whisk together stock, soy sauce, sugar, & cornstarch. Set aside. In a wok or large frying pan, heat the oil over
med high heat. Swirl gently to coat the sides of the pan. Cook the ginger & garlic in hot oil for 10 seconds.
Add the beef & stir –fry 2-3 minutes until almost cooked through. Add broccoli and continue to stir-fry for 5-
7 minutes. Add the sauce & continue to stir-fry until thickened.
Tuna Stuffed Tomato
Albacore Tuna ,water packed & drained, mixed with diced celery, pickle relish ( sweet or dill), onion, black
olives, sliced grapes, & sliced apples mixed with low-fat mayonnaise & covered with sunflower seeds.
Chicken Stir- Fry
3 Tbs olive oil 2 Tbs water
2 Tbs soy sauce (low sodium) ½ lb skinless chicken breast
1 pkg frozen vegetables 10 oz fresh spinach
Heat in a large skillet or wok until water sizzles & then add 1 ½ tsp of oil & coat pan. Be sure to not heat this
so much that your oil smokes. Then add chicken breasts & stir fry 2-3 minutes. Add the rest of the oil and
pour in the vegetable mix. Stir fry for an additional 4-5 minutes and then add water & soy sauce. Continue to
stir-fry for another 2 minutes and then add the spinach. Cover the skillet or wok and steam for 2 minutes over
med heat. Gently turn the spinach and steam for another 2 minutes and then serve.
Chicken Rice Tortilla
Cooked chicken, lettuce, tomatoes, olives, black beans, & salsa. Roll up inside a rice tortilla.
Grilled Chicken with Garlic Pesto
2 cloves garlic minced 1 tsp dried chopped basil
1/8 cup olive oil
Mix and spread on chicken breasts and allow to marinade while preparing rest of dinner. Grill or bake chicken
Several Romaine lettuce leaves, torn into bite sizes
1 chopped cucumber 1 chopped tomato
½ cup red onion sliced 1/2 cup reduced fat feta cheese
2 tablespoons of olive oil 2 Tablespoons of lemon juice
1 teaspoon dried oregano leaves ½ teaspoon of salt.
Combine the lettuce, cucumber, cheese, tomato, and onion in a large bowl. Mix the oil, lemon juice, oregano
and salt in a smaller bowl and pour over the lettuce mixture. For the detox just omit the cheese. Add olives,
walnuts or avocado instead.
On a bed of lettuce add sliced hard boiled egg, cauliflower, cucumber, carrots, frozen peas thawed, tomato,
chopped ham and mozzarella or Swiss cheese. Use dressing of your choice. When doing the detox, omit the
egg and cheese.
Cubed skinless chicken breasts ,diced celery ,sliced grapes ,chopped walnuts or pecans, (mix all together)
then add: 2 tablespoons of low fat mayo, 1 capful of lemon juice. Pour over chicken mixture and serve on a
bed of lettuce. When doing the detox use Nayo in place of the mayo.
4- Bean Salad
2/3 cup vinegar 1 teaspoon salt
1/3 cup oil ¼ tsp pepper
½ cup sugar (fructose) ½ cup chopped sweet onions, optional
Mix all this together and pour over: 1 can red kidney beans drained, 1 can garbanzo beans drained, 1 can
black beans drained, 1 can pinto beans drained. Then put in the refrigerator for a couple of hours.
Strawberry Spinach Salad and Dressing
9 cups of torn spinach 2T fructose
1 pint of fresh strawberries 2T vinegar
½ cup slivered almonds ¼ tsp paprika
1 T chopped onions 1 tsp sesame seeds
1/8 tsp Worcestershire sauce
¼ cup olive oil
Combine salad ingredients: Leaf lettuce, raw mushrooms, tomato, avocado, scallions, chickpeas, chicken or
turkey and use Italian salad dressing
Italian salad dressing: 2 parts extra virgin olive oil, 1 part red wine vinegar (can substitute for fresh lemon
juice) crushed garlic, sea salt, pepper to taste
Asian Kiwi Chicken Salad
¾ lbs. skinless boneless cooked chicken breast ¼ tsp ground ginger
2 tsp. grated lime zest 8 cups romaine lettuce
¼ c fresh lime juice 2 kiwi peeled halved lengthwise &
2 T honey thinly sliced crosswise
2 T. reduced sodium soy sauce 1/2 cup canned water chestnuts
¼ cup sliced scallions
Steam the chicken until cooked through (10-12 min.). Transfer to a plate and cool. Reserve any juices that
collect on the plate. (Note: you can also use leftover chicken for this) In a small bowl combine the lime zest,
lime juice, honey, soy sauce, ginger and any reserved chicken juices. Pour 1/3 cup of this dressing over the
chicken slices and set aside to marinate for at least an hour. Line the individual plate with shredded lettuce.
Arrange the kiwi and water chestnut slices around the outside and mound the chicken in the center. Sprinkle
with scallions. Drizzle the remaining dressing over the salad, including any left in the bowl from marinating
Spinach and Mandarin Salad
Torn Spinach leaves raw sunflower seeds
Strawberries (cubed) cubed apples
Canned mandarin oranges Brianna’s Home Style poppy seed dressing
Mix all ingredients together and drizzle 1 Tablespoon of dressing over salad
Chopped Cabbage Salad
Chop green or purple salad, bake palm size piece of chicken drizzled with olive oil. Cut chicken into slices
and mix with chopped cabbage, 1Tbl black sesame seeds and 1Tbl of apple cider vinegar. Drizzle with flax or
walnut oil and sprinkle with sea salt. Mix thoroughly.
Yummy Crunchy Salad
¾ cup wild rice ¼ cup raw sunflower seeds
1 can organic chickpeas 5 stalks celery
1 large lemon 1 large apple
Mixed Italian spice 1 clove minced garlic
Herbal vinaigrette dressing or Tahini dressing
Cook wild rice and strain. Set aside to cool. Squeeze lemon juice in a bowl and scoop out seeds. Chop apple
and celery. Dice garlic, open can of garbanzo beans and combine all the ingredients in mixing bowl and mix
thoroughly. Yummy fresh, crunchy and satisfying!
Spicy Cabbage Salad
½ head of purple cabbage, shredded 1 cup shredded carrots
1 cup bean sprouts ½ cup minced green onions
½ cup raisins 3 cloves minced garlic
Dressing: you will have to experiment with ratios to find a consistency you like.
½ cup almond butter 1 tsp sesame oil
Rice vinegar (to desired taste and texture-start 1 tsp maple syrup (if needed)
with 1Tbs) 1Tbs black sesame seeds
Mix all ingredients in mixing bowl.
Everyday Health Salad
Organic spring mix ½ small avocado
Beets (cut into small pieces, boiled or roasted Organic cherry tomatoes
ahead of time) Red onion slivers
Walnuts or pecans (garnish) Shredded cabbage
1/3 cup of legumes (garbanzo beans, lentils, Organic baby carrots
kidney beans, or pinto beans) Salad dressing (balsamic vinaigrette works well)
Chicken or Fish
If you are preparing the salad ahead of time, put the beans on the bottom of the bowl and coat then with salad
dressing. This keeps the moisture at the bottom of the bowl and prevents the greens and veggies from getting
soggy, so that your salad is fresh. Next, pile in the greens, veggies, nuts, and other ingredients. When it is
time to eat the salad, mix the beans, dressing up from the bottom of the bowl and toss the salad until evenly
4 cups shredded cabbage 2 medium carrots, grated
(About half of a medium cabbage) ½ cup onion finely chopped
Combine carrots, cabbage, & onion in a medium bowl.
1 Tbsp flaxseed oil 3 Tbsp white vinegar
1 tsp sea salt 1 tsp honey
Mix together the vinegar, salt & honey in a small bowl and pour over salad. You can also try the orange
vinaigrette dressing as a zesty alternative.
Curried Chicken & Apple Salad
1 Tbsp olive oil 1 Tbsp curry powder
1/3 cup purple onion diced 2 Tbsp lemon juice
2 Tbsp sweetener of choice ¼ tsp salt
1/3 cup Nayo 1/3 cup low fat plain yogurt
2 cooked chicken breasts 3 stalks of celery thinly sliced
½ cup red bell pepper, chopped 1 med. apple cut in ¼ inch cubes
6 dried apricots diced Salad greens
Dressing: Heat oil in a small sauce pan over med. high heat. Add curry powder and onion. Sauté 1 to 2
minutes or until onions are tender. Add lemon juice, sugar, & salt. Simmer over medium heat until sauce
begins to thicken, about 1 minute. Remove from heat and stir Nayo and yogurt into cooled sauce; set aside .In
large bowl toss together chicken, celery, red pepper, apple & apricots. Add dressing and gently toss until
evenly coated. Serve chicken mixture on a bed of salad greens. Garnish with chopped apricots and red pepper
Chickpea Mango Cilantro Salad
1 can chickpeas (drained & rinsed) 2 tsp sesame oil
1 bunch cilantro (finely chopped) 2 T apple cider vinegar
1 mango (chunks)
Mix together in a bowl.
Quinoa & Black Bean Salad
1 cup Quinoa 1 ½ cups water
2T olive oil 1 tsp paprika
1 large onion (finely chopped) 2 garlic cloves minced
1 tsp ground cumin 1 tsp ground coriander
2 red bell peppers, diced ¼ tsp hot pepper flakes
1 T cilantro chopped 1 can garbanzo beans drained
1 can black beans drained 1 large tomato diced
1 small can of black olives ½ cup pine nuts toasted (optional)
¼ cup lemon juice Salt and pepper to taste
In a sieve, rinse quinoa under running water and drain. Heat 1 Tbls oil in a saucepan. Add Paprika and stir
constantly for 1 minute. Add quinoa and water, cover & bring to a boil. Lower heat and simmer 15- 20
minutes or until water is absorbed & quinoa is tender, yet a bit chewy. If you prefer quinoa with a firmer
texture use 1 cup of water.
Heat 1 Tbls oil in a frying pan. Sauté onion, garlic, cumin & coriander until onions are translucent. Stir in red
bell peppers, hot pepper flakes & cilantro and sauté for 5 more minutes. Add cooked quinoa to sautéed
vegetables. Stir in the garbanzo beans, black beans, tomato, olives, pine nuts, lemon juice, salt & pepper.
Transfer to a bowl and refrigerate until ready to serve.
Bean and Celery Salad
1 can small white beans rinsed & drained 2-3 Tbs chopped cilantro
1 can pink beans rinsed & drained 3 Tbs olive oil
1 can black beans rinsed & drained 3 Tbs vinegar
2 large ribs of celery (chopped) Salt & pepper to taste
1-2 jalapeno peppers (seeded & minced)
Put beans, celery, jalapeno peppers, & cilantro in mixing bowl. Combine other ingredients in a cup and pour
over bean mixture. Toss and let sit 30 minutes before serving. Check seasonings and adjust as needed.
Oriental Chicken Salad
1 chicken breast cooked & cubed ½ tsp chicken seasoning
½ toasted sesame seeds ½ cup vinegar
1 cup smashed rice noodles 2 finely chopped green onions
2 oz shaved toasted almonds 1 head cabbage shredded
Combine chicken seasoning, vinegar, oil. Pour over noodles and almonds and broil for 5 minutes or until
lightly toasted. Cool, and then mix in green onions and cabbage.
1 pkg crab 1 tsp lemon juice
1 green onion chopped 1 cup nayo
1 ½ Tbs Worcestershire sauce 3T fructose or sugar of choice
Mix Worcestershire sauce, sugar, lemon juice and Nayo together. Rinse and flake crab. Add onions and sauce
to crab and mix. Chill and serve.
Makes 2 cups
½ cup dried cranberries 2 cloves crushed garlic
1 Tbsp olive oil ½ tsp salt and pepper
½ cup orange juice ¼ cup balsamic vinegar
¼ cup flaxseed oil (or olive oil)
In a frying pan, place cranberries, garlic, oil, salt and pepper and cook over medium heat. Stir constantly.
When ingredients come to a boil, reduce heat and cook for 2 minutes. Transfer to a bowl. Add orange juice,
balsamic vinegar and oil. Let cool while preparing salad. Pour over salad and toss well.
Herbal Vinaigrette Dressing
1.5 tsp ground black pepper 9 cloves garlic
1.5 tsp sea salt 4.5 tsp of Dijon mustard
¾ cup balsamic vinegar 1¼ cup finely chopped fresh basil
2.5 cups extra virgin olive oil
Put all ingredients except oil in medium sized bowl, using wire whisk, add oil in a thin, steady stream and
store in a glass container.
2 cups olive oil Sea salt to taste
1 cup red wine vinegar Pepper to taste
3 cloves crushed garlic
Combine all ingredients.
Dressing for Oriental Chicken Salad
3 T honey 1 ½ T red wine vinegar 1 tsp Dijon mustard 1/8 tsp sesame oil
¼ c Nayo
Mix in a bowl and combine in a refrigerator.
Orange Vinaigrette Salad
Makes 1 cup
2 cloves crushed garlic ¼ cup fresh parsley, chopped or 1Tbls dry
¼ cup white vinegar ½ cup orange juice
¼ cup flax oil 2 tsp sweetener of choice
½ tsp salt freshly ground pepper to taste.
In a small jar or blender, add garlic, parsley, vinegar, orange juice, oil, sweetener, salt and pepper to taste,
Hearty Lentil Soup
2 cups green lentils 8 to 10 cups water or stock
1 head garlic, peeled and finely minced or pressed 2 bay leaves (remove before serving)
2 med. onions finely chopped 1 T finely chopped parsley
1 1/2 T olive oil 1 tsp. thyme
1/2 bunch celery chopped into 1/2 inch pieces 1 tsp. oregano
4-5 carrots sliced into 1/2 inch pieces Salt and pepper to taste
4 medium potatoes cut into 1 inch cubes
Zucchini Peas Mushrooms Green beans
Corn Asparagus Bell peppers Tomatoes
Sauté onions and garlic in olive oil over medium heat for about five minutes or until soft. Add onions and
garlic to stock pot with water or stock. Add remaining ingredients and simmer, stirring occasionally for at
least 1 hour. Like most soups of this type, this one will taste even better the second day when the flavors have
had a chance to develop
Carrot Ginger Soup
4-5 carrots Olive Oil
1 container almond milk Herbs de Provence (available at all grocery stores)
Ginger root Sesame Oil
1 onion Salt & Pepper
Chop carrots. Add carrots and milk to a large pot and boil until done. While cooking, dice onion and grate
ginger finely. Sauté with olive oil, herbs de province, and a little sesame oil. When carrots are done cooking,
add carrots and milk to blender and puree. Put back in pot and add onion mixture. (You may need to add extra
milk to thin to proper consistency). Add salt and pepper to taste.
14 oz vegetable broth 1 onion, sliced into rings
2 cup water 1 tsp salt
1 pound broccoli ½ to 1 tsp coarse ground black pepper
1 cup sliced carrots
Combine broth and water in pot over high heat. Boil and add vegetables. Add salt and pepper. Simmer until
vegetables are tender (30 min or so). Blend in a blender briefly for a creamier soup. Try adding rice or
coconut milk to make it super creamy.
Butternut Squash Soup
Use 1 large butternut squash or 2 bags frozen butternut squash-already peeled and cubed. This saves a lot of
time b/c the skin of the squash is very tough and hard to cut through, unless you cook it first and then peel it.
1 medium sized red potato chopped 1 tbsp honey (optional)
1 medium onion chopped 1 to 2Tbl Olive Oil or coconut oil
1½ cups of diced carrots Salt and pepper to taste
4-5 celery stalks chopped Cinnamon and or nutmeg (optional)
5-6 cloves of garlic diced
Coat the bottom of a stock pot with coconut oil. Turn on heat to medium-low. Add the garlic and onions and
sauté for a few minutes, stirring occasionally, until onions start to get translucent. Add the celery and carrots
to the pot and mix. Let these cook with the onion and garlic for a few minutes. Add some water to the pot. At
first just add about 4 cups. Then add the butternut squash and potatoes. Add more water, so that the water
level is just above all of the veggies, and all veggies are happily ‘submerged’. You could use a vegetable
stock instead of water. Add honey to the pot (optional). Add a pinch of salt and pepper. Turn the heat up to
high and bring the mixture to a boil. Once it reaches a boil reduce heat to med.-low.
• Cover the pot and let everything cook for about 20-25 minutes, stirring once or twice. If the carrots and
potatoes are tender, it is ready.
• Turn off the heat and let it cool for a bit.
• Set aside a large bowl or container that you will use to store the blended soup in. Use a small bowl to
scoop the soup out of the pot and transfer it to a blender in batches. Make sure to get enough liquid with
each batch so it’s easier to blend. It usually takes about 3 batches.
• Once all of the batches have been combined together, make sure to stir the blended soup to make sure all
of the ingredients are evenly dispersed. Sprinkle some cinnamon and nutmeg into the soup.
• After it has cooled a bit more, taste it and see if you want to add more salt or cinnamon. Don’t be too
worried about the exact amounts of the spices etc because it is hard to ‘ruin’ this soup. The squash is very
yummy and forgiving.
• Chop 1 medium yam, 1 butternut squash (or 2 bags of diced squash), 1 cup carrot. Spread in glass baking
dish with 2 tbsp olive oil or coconut oil and bake at 350 until potatoes are almost done.
• Chop 1 medium onion, 5 cloves of garlic, 5 stalks celery and add to the baking mixture when potatoes are
almost done (this avoids overcooking these veggies and retains their flavors).
• Continue baking until the potatoes are cooked through, then remove pan from oven and let it cool.
• Scoop the baked mixture into a blender and add enough of water to just cover the veggies, puree in
batches until it’s all smooth. It should have the consistency of a thick, creamy soup.
• Once all veggies are blended, add a bit of honey and salt to taste.
• Optional: add ginger to baking mixture. Flavor soup at end with nutmeg or cinnamon.
Southwestern Chicken Soup
(After detox or delete corn)
½ lb boneless chicken breast cut into ½ inch cubes 1 10 0z can diced tomatoes w/green chilies
1 can whole kernel corn, drained (during detox use ¼ finely chopped onion
garbanzo beans) 1 Tbsp olive oil
1 can black beans, rinsed and drained 1 tsp cumin, ½ tsp salt, ½ tsp chili powder, & 1/8
1 14 oz can chicken broth (I use 32 oz cab tsp cayenne pepper)
organic) 2 cloves garlic
Cook chicken, onion, & garlic in oil until chicken is lightly brown and onion is tender. Stir in corn, beans,
broth, tomatoes, & seasonings. Bring to a boil: reduce heat, cover and simmer for 10-15 minutes. Garnish
with yogurt and cilantro.
Black Bean Soup
2Tbl olive oil 2 stalks celery, chopped
1 large onion, chopped 3 med. carrots chopped
3 cloves of garlic finely chopped 1Tbs ground cumin
1 can diced tomatoes 6 cups water
2 cans black beans, rinsed & drained 1 tsp salt
¼ tsp hot pepper flakes
In a large pot, sauté celery, onion, carrots, & garlic in the oil until softened. Stir in cumin & sauté 1 minute
longer. Stir in tomatoes, water, & black beans. Bring to a boil and reduce heat. Cover & simmer for 30
minutes. Add salt & hot pepper flakes to taste. Optionally served, topped with fresh salsa. This soup keeps up
to 4 days in the fridge or 4 months in the freezer. Any 19 ounce can of beans, will replace the black beans. For
a smoother texture, ladle out a portion of soup & mash with a potato masher or puree in a blender or food
processor and stir back into the soup.
Split Pea Soup
1Tbs olive oil 1 onion chopped
3 carrots shopped 3 stalks celery chopped
2 cloves garlic minced 2 cups green or yellow split peas
½ tsp dried thyme 4 cups vegetable broth
3 cups water 1 tsp salt
1 tsp black pepper
In a large pot heat the oil over medium heat. Sauté onion, carrots, celery and garlic in oil until softened. Add
the spit peas, thyme & stock. Bring to a boil and reduce heat. Cover & simmer for 1½ hours, until peas
tender. Add salt, pepper and other seasonings as needed. For phase 2, add ½ cup water & more water if
1Tbs olive oil 1 large onion chopped
3 med. carrots sliced 2 stalks celery, chopped
1 cup chopped cabbage chopped 1 red potato, peeled & diced
3 cloves garlic finely chopped 1 can kidney Romano beans
1 can tomatoes 6 cups water or beef broth
1 tsp dried oregano 1 tsp dried basil
½ cup gluten free noodles, uncooked salt & pepper to taste
In a large pot, sauté onions, carrots, celery & garlic in oil until tender. Drain & rinse the beans. Add the
cabbage, potato, beans, tomatoes, water, & oregano. Bring to a boil and reduce the heat. Cover & simmer for
30 minutes or until vegetables are tender. Add pasta and cook over low heat for 15 minutes or until pasta is
tender. Add salt, pepper & other seasonings to liking. For extra protein add ½ pound lean ground beef.
White Chicken Chili
1Tbs olive oil 1 can garbanzo beans (with liquid)
1 can navy beans (drained) 1 can pinto beans (drained)
2 cups chicken broth 2 chicken breasts (cooked & cut)
1 red onion, chopped & sautéed with garlic clove Salt & pepper to taste
Cook in crock pot 6-8 hours on low or 3-4 hours on high
Onion flakes to equal to large onions 2 6 oz cans tomato paste
4 lbs ground turkey (lean ground beef) rinsed & 3Tbs chili powder
drained in colander 1 tsp cumin
½ tsp cloves 1Tbs oregano
2 1 lb cans whole tomatoes, with liquid low 2 1 lb cans vegetarian baked beans
sodium 2 15 0z can pinto beans, rinsed & drain
Brown turkey; add onion & garlic and 1Tb water. Add blended tomatoes, tomato paste, baked beans & spices.
Simmer partially covered 2 hours, stirring often. If too dry add a little water as mixture cooks. Stir in kidney
beans & pinto beans. Cook 30 minutes longer, makes about 16 cups.
Quinoa, Spinach & Walnut Stir-fry
1 cup quinoa 1Tbls olive oil
1tsp minced garlic ½ tsp sea salt
2 cups chicken broth 5 oz baby fresh spinach
1 cup grape or cherry tomatoes (halved) Basil leaves
½ cup walnut pieces toasted ½ cup freshly grated parmesan cheese
Place quinoa in a sm. bowl & add water to cover & swish to rinse. Pour into fine mesh strainer & drain well.
Heat oil in a large skillet and add quinoa. Cook stirring over med. heat until golden about 10 minutes. Add
garlic & cook stirring 1 min. Add salt & 2 cups of broth. Bring to a boil, reduce heat, cover & cook over
medium low until broth is absorbed, about 15 min. Add spinach and tomatoes. Cook over med. heat until
spinach is almost wilted & tomatoes are warmed, about 1 minute. Stir in walnuts & cheese. Garnish with basil
leaves. Serves 4
Festive Wild Rice
Crock pot method: Place 3 cups of water in crock-pot with ½ tsp salt. Add 1 cup rice and cook on high for
approximately 1 hour.
Peel and shred 1 yam. Chop ¼ onion, 1 clove garlic and sauté in olive oil until onions are tender. Place 2Tbs
olive oil and shredded yams in fry pan. Add onions and garlic. Cover and cook for about 15 minutes, turning
Mixed Roasted Vegetables
Turn oven on to 375. Combine chopped cauliflower, broccoli, Brussels sprouts & onions. Add olive oil &
sprinkle spices for taste like; basil, sea salt, rosemary, & oregano. Place on pan and roast for about 30
Wild Rice Pilaf
1½ cup chopped mushrooms 1 ½ cup cubed winter squash
2 med. onions chopped ½ cup green pepper
2 cloves of garlic 2Tbs olive oil
3 cups cooked wild rice ½ cup chicken broth
1Tbs soy sauce ½ tsp. dried savory
¼ cup almonds
Sauté mushrooms, squash, onions, green peppers, and garlic in olive oil for 5 minutes. Stir in rice and add
broth, soy sauce, and savory. Then add almonds.
1 cup julienne carrots 1 cup fresh snow peas
½ water 1 lemon
2 cups small mushrooms 2/3 cup white wine vinegar
2Tbs fructose 2tbs extra-light olive oil
1 clove garlic, minced 2 T chopped fresh garlic
1Tbs chopped fresh thyme
Combine carrots and peas in 1-quart microwavable dish: add ½ cup water. Cover and microwave at High 4
minutes or just until water boils. Do not drain. Remove several strips of peel from lemon with vegetable
peeler. Chop peel to measure 1 tsp. Squeeze juice from lemon to measure 2tsps. Combine peel, juice and
remaining ingredients in small bowl. Pour over carrot mixture. Cover and refrigerate at least 3 hours. To
serve, remove vegetables from marinate with slotted spoon. Place in serving dish: Discard marinade.
Broiled Zucchini Halves
2Tbs diced pimento 2Tbs chopped ripe olives
4 small zucchini (sliced lengthwise) 1Tbs olive oil
Preheat broiler, place oven rack 6 inches below heat source. Combine pimento and olives in small bowl and
set aside. Brush both sides of zucchini halves with oil; arrange on broiler pan lined with foil. Broil 5 minutes
or until fork-tender. Serve immediately.
Quinoa & Rice Stuffed Squash
4 acorn Squash 1 tsp coconut oil
1 medium onion, chopped ½ cup chopped celery
2 cups vegetable broth ¾ cups rice, rinsed & drained
1Tbs fresh sage, chopped or 1 tsp dried sage ¾ cup quinoa, rinsed well & drained
1/3 cup dried apricots (without sulfites) ¼ cup dried cranberries
¼ cup pecans chopped salt & pepper
Preheat oven to 350 degrees. Rinse squash & pierce with fork several times. Set squashes in baking pan. Add
water to ½ inch and cover pan with foil. Bake 45-60 minutes, until squash is tender. Meanwhile, in large
saucepan, heat coconut oil over moderate heat. Add onions & celery, cook until onions are translucent, about
6 minutes. Add broth, wild rice & sage; bring to a boil over high heat. Cover, reduce heat & simmer for 40
minutes. Stir in quinoa, cover & simmer for 15-20 minutes more, until grains are tender. Stir in apricots,
cranberries & pecans. Add salt & pepper to taste. When squash is cooked cut ¾ inch of tops from lids. Scoop
out and discard seeds. If needed, trim off squash base so that they sit level and mound grain-stuffing into
squash. Set lids on filling and serve. Serves 4
Oven Roasted Vegetable
2 large carrots 1 large onion ¼ tsp black pepper
2 butternut or acorn squash ½ green cabbage (quartered)
2Tbs olive oil ¼ tsp sea salt
Preheat oven to 400 degrees. Slice carrots & onions into 2 inch pieces. Cut unpeeled potatoes into 4-6 inch
pieces each. In a large bowl toss vegetables with oil & seasonings to coat. Place in shallow baking dish. Bake
30-40 minutes until potatoes are tender. Toss 2-3 times during baking to roast evenly. Serves 4
SNACKS, APPETIZERS, and SALSAS
Chop: 1 avocado, 1 tomato, ½ red onion, ¼ bunch fresh cilantro and add ½ tsp cumin, 1/8 tsp cayenne, and
2Tbs. lemon juice. Mash avocado, dice tomato and mix all other ingredients together. Serve fresh.
1 can garbanzo beans 2 lemons
1-2 fresh garlic cloves 1½Tbs Tahini paste (sesame seed)
4-5 pitted kalamata olives, save juice olive oil (optional)
Drain garbanzo beans and add to blender. Squeeze lemons (remove seeds) and add juice to blender. Add
kalamata olives, fresh garlic & 1Tbs of olive juice. Blend to continue to add olive juice as needed until you
obtain desired consistency. A bit of olive oil can be added for a smoother texture.
½ large grapefruit, sectioned & 1/8 tsp hot pepper flakes 1 cup fresh or thawed
diced 1 tsp honey blueberries
2 Tbs finely chopped red onion 1Tbs lemon juice 2 tbsp. chopped cilantro
Mix gently and serve immediately. (Great served over fish or chicken)
Black Bean Salsa
1 (19 oz) can black beans, drained & rinsed 2 Tbsp vinegar or lime juice
1 sm can garbanzo beans drained and rinsed 3 tbsp cilantro or parsley, finely chopped
2 diced tomatoes 2 cloves garlic, minced
1 sm onion, finely chopped ¾ tsp cumin powder
1 Tbsp olive oil ½ tsp salt
Black pepper to taste
Gently toss together and serve.
With a food processor or hand mixer combine:
1 can chickpeas, drained 2 green onions chopped
3 cloves garlic, chopped ¼ cup fresh lemon juice
¼ cup Tahini paste or almond butter ½ cup low fat plain yogurt
½ tsp ground cumin ½ tsp salt
Pepper to taste
Blend well. Serve chilled or at room temperature with raw vegetables & pitas bread. Garnish with chopped
onions, tomatoes, or parsley.
1-2 cups raw almonds 1 egg white beaten
Add various seasonings to taste such as: chili seasoning, Cajun seasoning, sugar, cinnamon, spicy Dijon
mustard. Preheat oven to 325. Whip egg white in bowl with whisk; add almonds. Coat well and divide into 4
portions. Add spices to taste to make a variety of flavors. To keep flavors separate, make aluminum foil trays
by folding up the sides to resemble shoebox lids. Add flavored nuts. Bake 2 minutes.
BREADS, SNACKS, and MISC.
(Healthy but not during detox)
2 Can chickpeas, drained & rinsed ½ tsp turmeric
1Tbs olive oil ½ tsp ground coriander
1 tsp salt ½ tsp chili powder
½ tsp ground cumin ½ tsp garlic powder
Preheat oven to 400. In a large bowl toss chickpeas with oil & spices. Spread onto large baking sheets in a
single layer. Bake 45 minutes to 1 hour, turning a few times during baking. Chickpeas will be golden brown
when done. Remove and let cool.
24 cups old fashioned oats (whole canister) 1 cup maple syrup
2 cups coconut 1 cup grape nuts cereal
1cup almonds & 1 cup pecans ½ cup brown sugar
¼ cup canola with omegas ½ cup splenda brown sugar
¾ cup applesauce
Spread evenly on 3 cookie sheets. Bake at 250 for 1½ hours stirring every ½ hour. Leave on cookie sheet to
1/3 cup canola oil 11/4 tsp cinn.
2/3 cup brown sugar (Splenda) 1 tsp salt
2 large eggs 11/2 cup mashed ripe bananas
1 tsp vanilla ½ cup finely chopped pecans
13/4 cup bob’s red mill all purpose baking flour ½ cup raisins
2 tsp baking powder
Preheat oven to 350. Grease 9x5 inch non-stick pan. Cream together oil, sugar, eggs, & vanilla in a large
bowl with electric mixer. Add flour, xanthan gum, salt, baking powder & cinnamon to egg mixture,
alternating with bananas. Beat until smooth. Stir in nuts & raisins. Batter will be somewhat soft. Transfer to
pan & bake for 1 hour. Serves 10.
1/3 cup vegetable oil 2 cups bob’s red mill flour ½ tsp ground cloves
1 cup brown sugar (splenda) 2½ tsp baking powder 2 cups finely grated Zucchini
2 large eggs 2 tsp cinnamon ½ cup chopped pecans
1/3 cup applesauce 1½ tsp xanthan gum ¼ cup dark raisins
1 tsp vanilla ¾ tsp sea salt
Preheat oven to 350. Coat two 8x4 nonstick pans with cooking spray. In a large bowl cream oil, sugar, eggs,
applesauce & vanilla together with electric mixer until very smooth. Add flour, baking powder, cinnamon,
Xanthan gum, salt, & cloves. Mix on medium speed until thoroughly combined. Quickly stir in zucchini nuts
and raisins. Batter will be somewhat thick. Turn batter into prepared pans. Bake for 60-65 minutes. Place foil
over bread during final 20 minutes of baking to reduce over-browning. Cool in pan for 10 minutes, then turn
out onto wire racks.
Black Bean Bread
Mix and Rise: Then add:
1½ cups warm water ¼ cup dry milk
¼ cup honey ¼ cup canola with omega
Start adding wheat:
Grind: 1 T sea salt
4½ cups wheat 1 T dough enhancer (Kitchenkneads.com)
1 cup black beans 2 t gluten
This will be stickier than normal, let rise in bowl. Punch down and make loaves and rise in pans. Bake at 350
for 30 minutes.
11/4 cup whole wheat flour 1 Tbs baking powder
½ cup ground flaxseed 13/4 cup skim milk
1Tbs cinnamon 1 egg
1Tbs sugar 1 tsp vanilla extract
In a large bowl, mix whole wheat flour, ground flaxseed, cinnamon, sugar, & baking powder. Set aside. In a
medium bowl whisk together skim milk, egg, & vanilla. Pour wet mixture into flour mixture and stir until
combined. Heat a large non-stick frying pan over medium-high heat. Spray with oil before spooning batter
into pan. Reduce heat to medium-low. When tiny bubbles appear on top side of pancake, flip & cook for
approximately 2 more minutes or until golden & cooked through. Serve with toppings such as fresh fruit, no-
sugar jams, or tsp peanut butter or almond butter.
Gluten Free Pancakes
1/2 cup ground cashews 1 tsp baking powder
1Tbs rice syrup 2Tbs
11/2 cups amaranth, quinoa or rice flour ¼ tsp salt
11/4 cups water
Combine dry ingredients in medium bowl. Combine liquid ingredients in small bowl, mix well and lightly stir
into dry ingredients. Cook pancakes on preheated, non-greased, non-stick griddle or frying pan. When bubbly
& brown, turn. As batter thickens, add water, a tablespoon at a time to keep cakes thin.
Apple Bran Muffins
¾ cup all-bran cereal ½ tsp cloves
1 cup skim milk 11/2 cups oat bran
2/3 cup whole wheat flour 2/3 cup raisins
1/3 cup brown sugar 1 large apple, peeled and cut into ¼ inch cubes
2 tsp baking powder 1 egg, lightly beaten
½ tsp baking soda 2 tsp canola oil
¼ tsp salt ½ cup applesauce (unsweetened)
1 tsp allspice
Preheat oven to 350. Mix the All-Bran and skim milk in a bowl and let stand for a few minutes. In a small
bowl, combine egg, oil & applesauce. In a large bowl, mix flour, sugar, baking powder, baking soda, salt &
spices. Stir in the oat bran, raisins and apple. Add the All-Bran mixture and the applesauce mixture to the dry
ingredients. Spoon onto an oil sprayed 12-muffin pan. Bake 20 minutes or until lightly browned.
Peanut Butter Crunch Bars (low glycemic snack)
1 cup natural peanut butter 1/3 cup non-hydrogenated ½ cup sunflower seeds
1/3 cup brown sugar, lightly margarine ½ cup raisins
packed 2 tsp vanilla ¼ cup ground flaxseed
½ cup honey 3 cups slow cooked oats ½ cup almonds, sliced
½ cup coconut ½ cup chocolate chips
Preheat oven to 350. Cream peanut butter, brown sugar, honey, margarine and vanilla together until smooth.
Add oats, coconut, sunflower seeds, raisins, flax meal, almonds, & chocolate chips. Mix well. Pat into oiled
13x9 baking dish. Bake 20-25 minutes. Cool on a rack and cut when cool.
Mini Pita Fruit Snack
¼ apple or pear chopped 1 whole wheat pita
Pinch cinnamon 2 tsp low-fat cheddar or mozzarella cheese, grated
Cut slit in pita for opening. Sprinkle chopped fruit with cinnamon. Spoon fruit onto top of pita. Top with
8 8-inch flour tortillas Seasoning of choice (Italian, garlic and chili,
1 Tbs olive oil lemon and herb)
Preheat oven to 375. Lightly brush olive oil on top of each tortilla. Stack 4 tortillas, then with kitchen scissors
or a long knife, cut into eight wedges. Place on a cookie sheet. Sprinkle with seasonings and parmesan cheese
and bake for 15 minutes. Be careful not to over brown.
Millet and Quinoa Cereal
11/2 cups millet
1 cup quinoa
Rinse and drain all grains and nuts/seeds in a fine strainer. Toast grains (millet, rice, quinoa) in one of two
Preheat oven to 350. Spread grains on a cookie sheet and toast in oven until they give off a nutty aroma (12-
Place washed grains in a large skillet on burner and toast on medium heat, stirring constantly, until grains give
off nutty aroma (5-8 minutes)
Let toasted grains cool and store in sealed containers. You can toast a big batch of several different grains at
one time and store them in separate jars. For the best nutrition, grind grains just prior to using in small electric
grinder or food processor. Once a grain is ground it begins to lose its nutrition 24 - 48 hours. Store the whole
toasted grains in labeled, sealed containers and grind the amount you need before cooking. To cook ground
grains into cereal use 1/3 cup ground cereal and 1 cup water per person. Combine cereal and water in a pot,
bring to a boil. Reduce heat to low and simmer, covered for 10-12 minutes.
RESET and Beyond!
WHAT IS IT – WHY WE NEED IT
To understand detoxification, we must first understand what toxins are and where they
come from. Toxins are potentially harmful substances that pollute and irritate our bodies,
putting a strain on the efficiency of our vital organs. Toxins bombard us every day. Not
only are they produced naturally in the body, but they can enter the body in the air we
breathe, from pollutants in the atmosphere and our environment, and in the food, drinks,
and medications that we consume. Toxic chemical substances are also absorbed through
the skin from cosmetics, toiletries and household products, including everyday materials
such as paint, glue and electrical products. In fact, unless you live in a sterile bubble, it is
impossible to avoid everyday exposure to toxins.
Our environment is full of toxins. Pollutants in the air include car exhaust fumes,
cigarette smoke, fumes from industrial waste, air-conditioning and heating systems,
cleaning fluids, air fresheners, paints, detergent, deodorants and hairsprays. Our water
supply contains toxins from chemicals we put in the soil. Agricultural land is treated
with fertilizers, crops are sprayed with pesticides and growth regulators, and animals and
farmed fish may be fed antibiotics. All of these practices can leave artificial chemical
residues either on or in our food. Preservatives are added to prevent the food spoiling, to
protect against contamination and to increase the shelf life. Colors, flavoring, flavor
enhancers and sweeteners are added, and, although only some people may be sensitive to
certain additives, the combined effect adds up to a considerable intake, of which we don’t
really know the effect over a long period of time.
Let’s look at some of the effects the food we eat actually has on our bodies. Wheat and
dairy products are frequently suspected and sometimes identified as causing bloating,
abdominal pain and gas in susceptible individuals. Irritable bowel syndrome is the most
common bowel disorder in the Western world. Celiac disease is caused by a permanent
adverse reaction to gluten. Dairy products can lead to excess mucus in the sinuses and
nasal passages, so if you suffer from a persistent stuffy or runny nose or congested
sinuses, dairy foods could be the culprit.
The body can get hooked on certain foods that are eaten frequently and suffer withdrawal
symptoms when they are not eaten. Symptoms include fatigue and mood swings and
binging on the culprit food, which can then cause weight gain. Food can also be the
cause of skin problems. Common complaints include rashes, eczema and spots, and
although acne is generally a teenage problem, it can strike as late as middle-age. Sweet
snacks, caffeine, alcohol and chocolate can all play havoc with your energy levels giving
you a quick energy boost followed by a rapid fall in sugar levels and an energy dive.
Drowsiness may also sometimes be due to food intolerance such as sensitivity to grains,
particularly wheat. Headaches may be triggered by food sensitivity, additives used in
certain process foods, or by consuming excessive amounts of caffeine, which alters the
blood supply to the brain. Other known food related problems include mood swings and
depression, PMS, and joint pain. As you can see, food is a very powerful substance.
Our body is equipped with natural detoxifiers. Your health is often governed by your
digestive system. Everything you eat travels from the stomach to the intestines where
nutrients are absorbed and waste is eliminated by way of the bowel. Food is broken
down by digestive enzymes and ‘friendly’ bacteria in the gut. If these are out of sync,
due to poor diet, stress, over-use of antibiotics, food intolerances or toxin overload, the
food remains semi-digested and problems such as constipation, leaky gut, irritable bowel
syndrome, nausea and bloating arise. Food itself can also become toxic if not digested
The liver is the most complex human organ and it is responsible for handling almost
everything that enters the body. It has hundreds of functions including the removal of
toxins from the bloodstream. It is the body’s main detoxifier, removing and neutralizing
poisons, drugs, alcohol and nicotine. Once made ‘safe’, these substances can then be
eliminated from the body by way of the kidneys, lungs and bowel.
The liver also converts the energy from food into the metabolic nutrients that are needed
for cells to function efficiently. Optimum health depends on the efficient functioning of
the liver. If it becomes overloaded with toxins, these are not eliminated and are instead
stored in the liver and in fat cells throughout the body. When this happens, your body
will not release fat because by releasing the fat it also releases the toxins stored there.
Your body has a natural response to protect the vital organs from the toxins. Because of
this your body will not allow you to release any fat and you will be unable to lose weight.
Signs that may indicate an unhappy liver range from: headaches, irritable bowel
syndrome, poor digestion, bloating, depression and mood changes to the more serious
problems of hepatitis and cirrhosis. If we cleanse the toxins from our body, the liver and
other organs can again function properly.
The kidneys basically act as filters to clean the blood. They are responsible to remove
toxic waste from the liver. Kidneys reabsorb useful nutrients and recycle them for further
use. It is very important to drink plenty of water at all times to help the kidneys carry out
their function efficiently.
The lymphatic system carries toxins, unwanted waste, dead cells and excess fluid to the
lymph nodes, where the waste is filtered before being passed into the bloodstream. Poor
circulation and a weakened immune system may be signs that the lymphatic system is not
functioning efficiently. Higher levels of toxins are believed to slow down your lymphatic
The skin is the largest organ of the body. Every pore eliminates waste and sweat, and
the sebaceous glands help to remove toxins. The skin reflects what is happening inside
our bodies. It is important that we use products on our skin, such as the Sense products,
that are free of harsh chemicals and preservatives which are absorbed into our bodies and
are extremely toxic.
Benefits of Detoxification
This all sounds a bit scary, and in all reality, it is. However, if we take the opportunity to
detoxify our bodies we can certainly enjoy the benefits of better health. Let’s review
some of the benefits that we can enjoy with the RESET and Beyond! Program:
Benefit #1: Better Health
As well as helping to relieve bothersome ailments like headaches and bloating that may
be due to food intolerances, the detox diet, including a full spectrum of antioxidants and
minerals, can also help to boost your immune system.
Benefit #2: Improved Appearance
A diet that is rich in vitamins and minerals, with plenty of fruits and vegetables, and that
avoids alcohol and cigarettes, will improve the condition of your skin, hair and nails and
can help to slow down the aging process. Overall skin health also depends on proper
hydration, so drinking plenty of water helps to promote clearer skin. Regular exercise
boosts the circulation, delivering oxygen to all body cells, and giving the complexion a
Benefit #3: Improved Mood and Inner Calm
By choosing nutrient-rich foods, your body is better equipped for coping with stress.
You will feel calmer and more relaxed and better able to concentrate and think clearly.
Regulating blood sugar levels will help you to avoid mood swings. Complementary
therapies, such as visualization and meditation, are excellent for helping to de-clutter the
mind and induce a relaxed sense of well-being. Feeling happy, optimistic and having a
positive outlook on life all help to boost your confidence and self-esteem and promote
good health, and a long life span.
Benefit #4: Restful Sleep
Alcohol, cigarettes and caffeine drinks all interfere with sleep patterns and can cause
insomnia. As these should all be eliminated during your detox, you will begin to have a
better night’s sleep. Also, you will not be eating highly processed junk foods that tend to
be high in fat and difficult to digest, especially if they are eaten late at night. Regular
exercise and many of the complementary relaxation therapies will also help you to sleep.
Benefit #5: Increased Energy
Fatigue can be made worse by not eating the right foods and therefore not getting enough
nutrients to promote sustained energy and vitality. Maintaining good nutrition by eating
a wide variety of fruits and vegetables along with the USANA Essentials, combined with
more sleep and a better ability to cope with stress through complementary relaxation
techniques, all help to banish tiredness and replenish your energy levels.
Benefit #6: Weight Loss
Because you are choosing healthy foods and cutting out foods that are high in fat and
sugar, you will naturally consume fewer calories and are therefore able to lose weight.
Also, regular exercise will encourage weight loss as well as improving muscle tone.
With RESET and Beyond! you can continue to enjoy the benefits of weight loss until you
reach your desired healthy weight.
RESET and Beyond! is a wonderful way to initiate healthy changes in your life, allowing
you to reach your full potential for wellness of mind, body, and spirit.
RESET and Beyond!
The ordinary tasks of daily living no longer provide us with enough exercise to develop
and maintain good muscle tone, recommended body weight, or cardiovascular fitness.
We have the same kind of body that was created for our ancestors – one that required 12-
14 hours a day of hard labor just to stay alive. Unfortunately, our world no longer
demands fitness, and inactivity on the part of many of us has resulted in a national
physical fitness problem.
Edson Sower began running at age 60 to improve his health. He began running only a
quarter of a mile a day and slowly increased the distance he could run. At 80 years of age
he had run more than 40 marathons and in addition had won Iron Man competitions. It is
never too late to start exercising.
Use it or lose it. A typical person will begin to lose muscle in their mid 20’s to
somewhere around 30. Per pound, muscle burns far more calories than fat. The natural
result of muscle loss is weight gain, because your body simply doesn’t require as many
calories as it replaces lost muscle with fat. So what do we do about it?
There are so many reasons to exercise:
• Fewer reports of anxiety and depression or increased ability to cope with stress
• Stronger heart (if you decrease your resting heart rate by 10 beats per minute, you
save 5 million beats per year. Your heart does not have to work as hard, and you
will live longer-years longer).
• Reduces the incidence of heart disease.
• Body fat decreases as well as the amount of fat circulating in your blood.
• Your circulatory, respiratory, digestive, and nervous systems function better.
• You feel better and have more energy!
• You will be passing on a valuable lifestyle to your kids and grandkids. You want
them to be healthy, right?!
These are only a few reasons. Are you convinced?
Here are some of the basic recommendations for fitness in adults:
1. Frequency of Training: 3to5 days a week
2. Intensity of Training: 60-90% of your maximum heart rate (MHR). Find your
maximum heart rate by taking 220 minus your age. Multiply this number by .6
and .9. If you counted your pulse for a minute after exercise, you want that
number to fall within this range of 60-90% of your MHR. You can also check
your pulse for 10 seconds and multiply by six to get your beats per minute. For
example, someone who is 40 years old would do the following:
220 – 40 = 180
180 X .6 = 108
180 X .9 = 162
180 is the Maximum Heart Rate or MHR. This individual should have a range
between 108-162 heartbeats per minute while exercising for cardiovascular
benefit. If they take their pulse for 10 seconds, the pulse rate should be between
18 and 27.
3. Duration of Training: 30-60 minutes. This depends on the intensity of your
workout. If you’re not working that hard, you may need to work out a little
longer. If you are doing a high intensity workout, you may only need to exercise
for 30 minutes.
4. Mode of Activity: Any activity that uses large muscle groups, that can be
maintained continuously and is rhythmical and aerobic in nature. Some examples
are running, walking, hiking, swimming, biking, cross-country skiing, jumping
rope, aerobic dance, etc.
Don’t forget the importance of strength training. Working your major muscle groups,
even just once a week with a set of dumbbells can maintain a reasonable amount of
strength and muscle. For example, you could do 3 sets of 10 of the following exercises
once or twice a week: squats, lunges, push-ups, arm curls, shoulder press, and triceps
So now what?
There are several things to consider when putting together an exercise program. Include
activities that you enjoy. Don’t feel like you have to be a runner if you hate running.
This may take some experimentation and time to find your groove. Don’t give up the
search. Think about what you need to really make a regular exercise program reality:
• Will you feel more committed if you have a gym membership?
• Do you need a workout partner? Do you need to call a friend and report each day
when you’ve completed a workout?
• What if you had a piece of exercise equipment and could watch your favorite TV
show at night or in the morning while you worked out on it?
• Would you enjoy the convenience and affordability of having several workout
DVD’s to choose from?
• Do you need to write it on your calendar as an appointment you cannot miss and
be willing to schedule other things around it?
Be patient with yourself and give the habit time to form. Eventually it will be as much a
part of your life as eating and sleeping and will likely become something you look
You can do it!
RESET and Beyond!
Many of us learn that food can bring comfort, at least in the short term. As a result we
often turn to food to heal our emotional problems. Eating becomes a habit preventing us
from learning skills that can effectively resolve our emotional distress. Depression,
boredom, loneliness, anger, anxiety, frustration, stress, problems with interpersonal
relationships and poor self-esteem can result in overeating and unwanted weight gain. By
identifying what triggers our eating, we can substitute more appropriate techniques to
manage our emotional problems and take food and weight gain out of the equation.
Situations and emotions that trigger us to eat fall into five main categories.
1. Social: Eating when around other people. For example: excessive eating can
result from being encouraged by others to eat; eating to fit in and/or feelings of
inadequacy around other people.
2. Emotional: Eating in response to boredom, stress, fatigue, tension, depression,
anger, anxiety, and/or loneliness as a way to fill the void. Do you feel like eating
a great big chocolate candy bar when you are mad at someone? When you are
stressed does it feel good to sit down to a bag of chips and salsa?
3. Situational: Eating because the opportunity is there. Such as being at a
restaurant, seeing an advertisement for a particular food, or passing by a bakery.
Also eating may be triggered by watching TV or having a party, going to the
movies or a sporting event. Think of ways that you can substitute healthy foods
to replace the high glycemic ones.
4. Thoughts: Eating as a result of negative self-worth or making excuses for eating.
For example: scolding or being critical of oneself for looks or lack of will power.
Positive statements that you create to read to yourself every day will be very
helpful in changing the negative thought process. Have a goal to work towards
and a mental picture of what that goal looks like.
5. Physiological: Eating in response to physical cues. For example: increased
hunger due to skipping meals or eating to cure headaches or other pain.
The body has many natural responses that can be very difficult to control if you do not
understand them. Remember the impulse you feel when you have to go to the bathroom?
The urge is very strong. A similar response is true if you become “truly hungry.” Your
natural cravings to want to eat will win out. In fact your brain knows high glycemic
foods will give you quick energy so that is the first thing you will look for. It is very
important to eat often and always have healthy foods readily available to snack on. It is
critical that you systematically clean-up your environment and remove all the highly
processed carbohydrates from your home, office, and car and anywhere else you may be
tempted to eat them.
The Food Diary
To identify what triggers excessive eating keep a food diary that records what and when
you eat. Identify and make note of what stressors, thoughts, or emotions you experience
as you eat. Eating is primarily an unconscious habit. If you don’t think about it and you
just eat food quickly, it really does not count. When you consciously write it all down, it
may be shocking to discover exactly what and how much you are truly eating.
By journaling what you are eating, you are taking much of the unconscious eating that we
do every day and making it conscious. This allows you to be honest with yourself and
actually improve. Through the concept of behavior modification you replace old poor
lifestyles with new healthy lifestyles. It takes about 30 days to develop a new habit. The
goal is to develop a healthy lifestyle that has a side effect of fat loss, a lifestyle that has
total freedom from previous unhealthy addictions.
How Do I Break Old Habits?
Identifying eating triggers is the first step; however this alone is not sufficient to alter
eating behavior. Usually, by the time you have identified a pattern, eating in response to
emotions or certain situations has become a habit. Now you have to break that habit.
When you start to reach for unhealthy food in response to a trigger, use one of the
following activities instead. Have a list of alternatives on your refrigerator so when you
are feeling that need to eat, you can quickly come up with an alternative. These may
• Read a good book or magazine • Play cards or a board game
• Meditation • Talk to a friend
• Go for a walk or jog • Listen to Good Music
• Take a bubble bath • Journaling
• Do deep breathing exercises • Write a letter
• Relaxation exercises • Drink a large glass of water
Or do any other pleasurable or necessary activity until the urge to eat passes. As you
practice these principles soon your body will naturally crave the things that are good for
you. And you will find yourself feeling so much better.
FOR YOUR REFRIGERATOR
“Nothing tastes as good as being
strong and healthy feels!”
Read a Book or Magazine
Listen to Good Music
Go for a Walk or Jog
Take a Bubble Bath
Play a Game
Call a Friend
Write a Letter
Drink a Glass of Water
Have a Veggie Snack
RESET and Beyond!
After Detox What?
Introducing Low-Glycemic Foods into Your Healthy Eating Plan
I became interested in the Glycemic Index many years ago when it was not a cool buzz
word. In fact, the Glycemic Index was controversial within the medical community.
Ten years ago I became interested in low glycemic foods after my daughter at the age of
8 was diagnosed with Insulin Resistance (a pre-diabetic state in which the body has
trouble using and disposing of blood sugar in the cells). We worked with many doctors
and yet my daughters’ condition was getting worse. I began researching USANA Health
Sciences, Dr Ray Strand and the metabolic syndrome. When I first approached the
doctors at the University of Utah Center for Diabetes with my desire to go forward with a
low glycemic diet, vitamins, and exercise, they were apprehensive, yet they went along
with us. My daughter Kalley experienced significant weight-loss success and has became
a case study because our new, healthy way of eating.
Fast forward to today: We just met with doctors at the University of Utah. Kalley will
be 18 years old next month and has been seeing them for 10 years. We have had our ups
and downs but have continued on with our healthy lifestyle – which has always included
the USANA Essentials, exercise and a low-glycemic diet rich in whole foods. Our visit
with her doctor was very positive. Kalley’s labs results are looking great and we will be
reducing her medication in half with the goal of being medication free once again within
4 months. She is told that she will go on to have children, which is a concern when
Insulin Resistance is out of control for females often causing Polycystic Ovarian disease.
As I ponder the last 10 years I have watched many diet trends come and go. I am grateful
for the knowledge that my family has gained in creating a healthy way of eating for a
lifetime and setting the example of “doing it right” even though it may not have always
been the fast, easy way.
What the Glycemic Index Really Means
The Glycemic Index was first introduced in the 1970’s. It’s actually easy to understand –
that’s what first attracted me to the concept. I needed a kid-friendly program! We don’t
count calories or measure food. Simply put, there are High Glycemic Index foods with a
70 or above point value, Medium Glycemic Index foods with a 56 to 69 point value, and
Low Glycemic Index foods with a point value of 55 or less.
High Glycemic Index foods (70 or above) produce large rises in blood sugar – donuts,
cakes, white bread, processed rice, potatoes, and bagels are good examples – all of these
foods rapidly spike the blood sugar. Eating a slice of white, processed bread is like
eating tablespoons of pure sugar. These foods tend to be highly processed, especially the
grains, and are the main enemy in spiking blood sugar.
High Glycemic Index foods also leave you hungry almost instantly after eating them.
Virtually every time we eat we experience a rise in blood glucose as the food is digested
and sugars enter the blood stream. When we eat big meals, rich in simple sugars and
starches, blood sugars tend to rise very fast and high. In response, our body produces
large amounts of insulin to drive that sugar into our cells where it can be used for energy.
As this happens, our blood sugar then drops rapidly, often to below pre-meal levels.
This method of eating makes us hungry and stimulates a self-perpetuating cycle. In the
short-term this frequent and broad fluctuation in blood sugar levels leads to over-eating,
mood swings, and weight gain. In the long-term they are risk factors for insulin
resistance, diabetes, heart disease, and other chronic disorders. The phrase for the potato
chip is true: “You can’t eat just one!”
Completing the Reset and Beyond Detox program helps eliminate these foods and
allowing you to experience more energy. After completing the full RESET and Beyond
Detox you will be reintroducing whole grains and whole cereals back into your diet.
When eating these foods again, it is critical that they are made from WHOLE grains and
not REFINED grains. You should also cut down the quantity of this type of carbohydrate
because you do not need a side-dish with every meal. I grew up this way and know it’s
hard to change, but just add another veggie instead.
When shopping for food, take extra time to read labels carefully! Food companies know
what buzz words to put on products to make you buy them. They may say whole grain
and yet still be highly processed. My favorite one is a hot chocolate that Kalley likes.
Although it is the same brand, one kind says sugar free and other says diet. The diet one
has 2 sugars per serving and the sugar free one has 7 sugars per serving, tricky! Watch
my blog for more information on reading labels.
Low Glycemic Index foods (55 or less) produce a small to modest rise in blood sugars.
These foods are digested slowly and produce a gradual rise in blood sugar which provides
sustained energy. They are comprised of good carbohydrates, such as whole fruits and
vegetables, and are ideal after detox, in the maintenance phase. You should eat eight to
twelve serving of whole fruits and vegetables a day! Good carbohydrates are the main
source of vitamins, antioxidants, and minerals. They are the fuel source – glucose – that
the body prefers. You should also included proteins and fats found in vegetables,
legumes, and nuts, foul, game, and lean, red meats. Whole grains and whole cereals are
also included – be very careful to cut down the quantity and make sure they are not
processed, as previously discussed. By completing RESET and Beyond you are getting
used to this many servings of fruits and vegetables and they are becoming a habit.
Always ask yourself what the food you are about to eat will do to your blood sugar, with
the goal of keeping the Glycemic Index at 55 or less.
Here are a couple of things we have learned along the way: Everyone asks me how much
is too much? You will find that when eating Low Glycemic Index foods you will feel
full longer and faster. Publications indicate that if you are eating this way you will
consume 80% fewer calories. Kalley put this to the test recently and decided to count
calories – which we have never done – she tried to get to 1600 calories a day eating the
way we do and found it very difficult. She was well below 1600 calories! We actually
discovered that she should be eating more often. Eating more often helped boost her
Be Prepared: The hardest thing about this lifestyle is having everything available and
ready to eat. Create a day to day menu, having all the supplies on hand. Use the
Crockpot to have meals ready, so you’re not tempted to go through the closest drive
through on the way home from work. I like to go to Costco – with my blinders on – and
just go to the produce section and buy enough fruit and veggies for 2 weeks. I put the
fruit in bowls on the counter and table so it’s easy for everyone to grab and take.
Our favorite fast food is a roasted chicken from the store and a salad – I splurge and buy
dressing from The Olive Garden – with lots of veggies. We use the USANA products
because they are healthy, low glycemic, quick and easy to take on the go. We make sure
that we always eat breakfast – we’re up and out of the house by 6:10AM. If it were not
for USANA shakes and fruit I don’t know how we would survive! I mix my shake and
put it in a to-go mug and drink it all morning at work, in between answering phones.
Is it expensive? There are many isles in the store that I don’t go down because I don’t
buy a lot of processed foods. How much are you spending on eating out? How much are
you spending at the doctor’s office and on medications because you don’t feel good?
Pick your battles!
Go to http://www.uplinereset.blogspot.com and you will find a wealth of information.
The RESET and Beyond Manual has day-to-day menus and recipes. There are links to
the Sonoviv Cookbook, Glycemic Index values for many foods, and the resources of Dr.
Ray Strand who specializes in Nutritional Medicine.
In closing, I love the RESET and Beyond program because it sets you up for great success
as you learn a new and healthy way of eating! Remember this is a journey to a new
lifestyle. It will take time and effort. You will be glad that you made the investment in
yourself. In 90 days you’ll be amazed at the changes you’ve made and proud of what
Written by Pam Ellis
RESET and Beyond!
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