DR. HARDICK S 7 DAY CLEANSE

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1 DR. HARDICK S 7 DAY CLEANSE

2 Copyright 2016 by Dr. B.J. Hardick. All rights reserved. No part of this book may be reproduced or transmitted in any form without prior written permission from the author. Dr. B.J. Hardick Canada August 2016 Health Disclaimer The following information is intended for general information purposes only. Individuals should always see their health care provider before administering any suggestions made in this book. Any application of the material set forth in the following pages is at the reader s discretion and is his or her sole responsibility.

INTRODUCTION Ten years ago, I was battling gastrointestinal and energy issues that easily could have been diagnosed as Irritable Bowel Syndrome and Chronic Fatigue.

Even though I was an avid runner, eating incredibly well, and, what some would coin in the best shape of my life, I felt horrible -- and there was no vitamin, diet, or regimen that seemed to bring me

As I document in my e-book Real Detox, I soon discovered that the solution to my problems would not come from adding in another vitamin or miracle food into the mix, but by getting rid of the toxic

3 INTRODUCTION Ten years ago, I was battling gastrointestinal and energy issues that easily could have been diagnosed as Irritable Bowel Syndrome and Chronic Fatigue. I d had a history of sleep and skin issues -- and all of this, alongside a very healthy lifestyle for the previous 30 years. Even though I was an avid runner, eating incredibly well, and, what some would coin in the best shape of my life, I felt horrible -- and there was no vitamin, diet, or regimen that seemed to bring me any help. As I document in my e-book Real Detox, I soon discovered that the solution to my problems would not come from adding in another vitamin or miracle food into the mix, but by getting rid of the toxic garbage that had accumulated in my system. At that time, testing revealed that my body s levels of mercury, lead, nickel and thallium were off the charts, causing my body s hormones driving metabolism, sleep, energy, fat burning and more were all skewed beyond livable measures. Having spent the past ten years detoxing my own self and studying the science of detoxification, I ll be the first person to tell you that there is no one-week solution to anything. There is NO such thing as a total cleanse, complete cleanse, total detox or whatever names you see lining the shelves of your health food store. Detoxification is an ongoing process that must be optimized perpetually to best enable your body to heal itself. There is NO other way the body becomes well other than through the removal of interference and allowing its own Innate wishes to take over. Your body knows what it needs. Remove the interference to let it take you where you need to be! Looking at the big picture, I am indeed a strong advocate for basic and advanced detoxification through the use of key supplements and lifestyle practices I ve outlined in my seminars, my website, e-books and other books. I personally will incorporate these practices for life. That said, one of the simplest, easiest and most effective ways to kick-start your body s detox pathways and eliminate the garbage you have bio-accumulated for years is to follow the plan outlined here in my 7 Day Cleanse. (continued on next page)

The 7 Day Cleanse is plant-based (though fish is allowed in moderation), designed to keep you full, and loaded with healthy fats, proteins, greens, probiotics and detox-stimulating foods

Juice fasts can mess with your blood sugar, deprive your body of healthy fats, protein, fiber and probiotics, and can cause your body to go into starvation mode, destroying your metabolism

If you lose weight, it s a natural outcome of eliminating processed food and enhancing metabolism, digestion and detoxification. The 7 Day Cleanse is also not exclusively a food plan!

If you re already taking supplements, keep on them! I trust you ll appreciate the added value of the activated charcoal I ve included as a daily supplement on the 7 Day Cleanse.

4 The 7 Day Cleanse is plant-based (though fish is allowed in moderation), designed to keep you full, and loaded with healthy fats, proteins, greens, probiotics and detox-stimulating foods and enzymes. It is designed to be something you can do once per month, sustainably, for life. In today s toxic world, I would recommend it! The 7 Day Cleanse is not a juice fast. Juice fasts can mess with your blood sugar, deprive your body of healthy fats, protein, fiber and probiotics, and can cause your body to go into starvation mode, destroying your metabolism once you reintroduce foods. The 7 Day Cleanse is not a weight loss plan. If you lose weight, it s a natural outcome of eliminating processed food and enhancing metabolism, digestion and detoxification. The 7 Day Cleanse is also not exclusively a food plan! I ve incorporated the daily practices of infrared sauna and epsom salt baths to ensure you are addressing more than one pathway of detox (that being digestion). If you re already taking supplements, keep on them! I trust you ll appreciate the added value of the activated charcoal I ve included as a daily supplement on the 7 Day Cleanse. So, if you are going to incorporate a cyclical detox into your life, along with other strategies outlined on my website and in my books, there is no doubt the 7 Day Cleanse is one you can do long-term, with added benefits every time. I m here for you every step of the way on your detox journey. It s all about healing from the inside-out. Dr. B.J. Hardick

5 CLEANSE COMPONENTS APPLE CIDER VINEGAR TURMERIC OIL PULLING GREEN JUICE RED JUICE PROBIOTICS CITRUS RAW FOOD PLANTS INFRARED SAUNA EPSOM SALTS ACTIVATED CHARCOAL SEA VEGETABLES HEALTHY FAT

6 Apple Cider Vinegar Alkalizes the body and enhances digestion. Tumeric Stimulates bile flow and cleanses the liver. Oil Pulling Collects fat soluble toxins and removes them from the body. Green Juice Supports liver detoxification and provide quality nutrients. Red Juice Neutralizes free radicals with rich antioxidants. Probiotics Support the microbiome to enhance digestion and elimination. Citrus Alkalizes the body and provides Vitamin C for liver function. Raw Food Supports digestion with live enzymes and fiber. Plants Minimizes stress on the body and maximizes nutrients. Infrared Sauna Stimulates detoxification to liberate toxins from body tissues. Epsom Salts Draw toxins out of the body with Magnesium Sulfate. Activated Charcoal Binds toxins and safely removes them from the body. Sea Vegetables Reduce chemical and radioactive toxicity. Healthy Fat Supports the cell membrane for exchange of toxins with nutrients.

7 SHOPPING LIST

Here s what you will need for your 7 Day Cleanse. Whenever possible, go organic.

Veggies and Greens Spices 2 large boxes of mixed greens 1 large box of spinach 5 heads of green kale 1 small head of purple

cilantro (1 large bunch) 1 bag of Dulse flakes 4 large cucumbers 2 heads of celery (15-17 stalks) 10 whole Brussels Sprouts 1

baby portobellos) 1 whole red pepper 1 head of garlic (12 cloves) Small jars of: Oregano Cumin Chili powder Chili flakes Cayenne

8 Here s what you will need for your 7 Day Cleanse. Whenever possible, go organic. I recommend you do all your shopping on Day Zero, which is the day you will do all your preparation for your 7 Day Cleanse. Veggies and Greens Spices 2 large boxes of mixed greens 1 large box of spinach 5 heads of green kale 1 small head of purple cabbage 1 container of alfalfa sprouts 1 stalk of ginger (4-6 ) 1 stalk of turmeric (4-6 ) Fresh parsley (1 large bunch) Fresh cilantro (1 large bunch) 1 bag of Dulse flakes 4 large cucumbers 2 heads of celery (15-17 stalks) 10 whole Brussels Sprouts 1 head of cauliflower 2 red onions 3 whole beets 1 small container of cherry tomatoes 3 pounds of mushrooms (cremini, button, or baby portobellos) 1 whole red pepper 1 head of garlic (12 cloves) Small jars of: Oregano Cumin Chili powder Chili flakes Cayenne pepper Pepper Himalayan Sea Salt Cinnamon 1 can of tomatoes 1 jar of unpasteurized sauerkraut medium to large carrots Fruits 3 avocados 2 large limes 12 large lemons 9 granny smith apples

Nuts and Seeds Other 1 bag of pumpkin seeds (6 Tbsp) 1 bag of hemp seeds (1 cup) 1 bag of sunflower seeds (6 Tbsp) 1 bag of pecans (6 Tbsp) 1 small bag

small jar of apple cider vinegar 1 small jar of coconut oil 1 pack of Nori Paper 3 bottles of kombucha (no sugar added) 1 large bag of epsom salts 1

1 can of chickpeas (1 cup) 1 can of black beans 1 can of red lentils (1.

If you are a meat eater, or if you can t stand the thought of going plant-based for a full week, there s nothing wrong with including fresh,

9 Nuts and Seeds Other 1 bag of pumpkin seeds (6 Tbsp) 1 bag of hemp seeds (1 cup) 1 bag of sunflower seeds (6 Tbsp) 1 bag of pecans (6 Tbsp) 1 small bag of almonds (2 Tbsp) 1 small bag of ground almonds (⅓1/3 cup) 1 bag of walnuts (2 cups) 1 small bag of ground flax (2 Tbsp) 1 jar of tahini (1 cup) 1 small jar of apple cider vinegar 1 small jar of coconut oil 1 pack of Nori Paper 3 bottles of kombucha (no sugar added) 1 large bag of epsom salts 1 bottle of activated charcoal capsules 1 box of baking soda 1 small bottle of peppermint essential oil Legumes 1 small bottle of lavender essential oil 1 can of chickpeas (1 cup) 1 can of black beans 1 can of red lentils (1.5 cups) 2 containers of vegetable broth (6 cups) Fish (optional) 3 pieces of wild caught fish Fish is optional on the 7 Day Cleanse. If you are a meat eater, or if you can t stand the thought of going plant-based for a full week, there s nothing wrong with including fresh, wild-caught fish in your 7 Day Cleanse, on alternating evenings for dinner. If you plan on incorporating fish into your 7 Day Cleanse, you ll want to scale back your shopping for mushrooms! Fish will often replace stuffed mushrooms on the 7 Day Cleanse meal plan.

10 THE 7 DAY CLEANSE

11 DAY 0 Remove Caffeine Sugar Alcohol Keep caffeine, sugar and alcohol out of your life throughout the entire 7 Day Cleanse. Stock up on your groceries on Day 0. Get ready for an amazing week of healing.

DAY 1 Morning Elixir Apple Cider Vinegar Shot Oral

Beverage Kombucha Lunch Raw Salad Green Salad with

Detox Tabbouleh and Black Bean Burgers Evening

12 DAY 1 Morning Elixir Apple Cider Vinegar Shot Oral Care Oil Pulling Morning Juice Green Juice Morning Beverage Kombucha Lunch Raw Salad Green Salad with Tahini Afternoon Beverage Lemon Water Cooked Dinner Detox Tabbouleh and Black Bean Burgers Evening Practices Infrared Sauna Epsom Salt Bath Evening Supplement Activated Charcoal

DAY 2 Morning Elixir Turmeric Shot Oral Care Oil Pulling

Lunch Raw Salad Probiotic Avocado Salad Afternoon

fish) with Red Lentil Tomato Kale Soup Evening Practices

13 DAY 2 Morning Elixir Turmeric Shot Oral Care Oil Pulling Morning Juice Red Juice Morning Beverage Ginger Switchel Lunch Raw Salad Probiotic Avocado Salad Afternoon Beverage Lemon Water Cooked Dinner Stuffed Mushrooms (or fish) with Red Lentil Tomato Kale Soup Evening Practices Infrared Sauna Epsom Salt Bath Evening Supplement Activated Charcoal

DAY 3 Morning Elixir Apple Cider Vinegar Shot Oral Care

Kombucha Lunch Raw Salad Green Salad with Tahini

Tabbouleh and Lentil Walnut Balls Evening Practices

14 DAY 3 Morning Elixir Apple Cider Vinegar Shot Oral Care Oil Pulling Morning Juice Green Juice Morning Beverage Kombucha Lunch Raw Salad Green Salad with Tahini Afternoon Beverage Lemon Water Cooked Dinner Detox Tabbouleh and Lentil Walnut Balls Evening Practices Infrared Sauna Epsom Salt Bath Evening Supplement Activated Charcoal

DAY 4 Morning Elixir Turmeric Shot Oral Care Oil

Switchel Lunch Raw Salad Probiotic Avocado Salad

and Tomato Soup with Black Bean Burgers Evening

15 DAY 4 Morning Elixir Turmeric Shot Oral Care Oil Pulling Morning Juice Red Juice Morning Beverage Ginger Switchel Lunch Raw Salad Probiotic Avocado Salad Afternoon Beverage Lemon Water Cooked Dinner Red Lentil and Tomato Soup with Black Bean Burgers Evening Practices Infrared Sauna Epsom Salt Bath Evening Supplement Activated Charcoal

DAY 5 Morning Elixir Apple Cider Vinegar Shot Oral Care

Mushrooms (or Fish) with Nori Sushi Hand Rolls Evening

16 DAY 5 Morning Elixir Apple Cider Vinegar Shot Oral Care Oil Pulling Morning Juice Green Juice Morning Beverage Kombucha Lunch Raw Salad Green Salad with Tahini Afternoon Beverage Lemon Water Cooked Dinner Stuffed Mushrooms (or Fish) with Nori Sushi Hand Rolls Evening Practices Infrared Sauna Epsom Salt Bath Evening Supplement Activated Charcoal

DAY 6 Morning Elixir Turmeric Shot Oral Care Oil

Ginger Switchel Lunch Raw Salad Probiotic Avocado

Lentil Walnut Balls with Steamed Cauliflower Evening

17 DAY 6 Morning Elixir Turmeric Shot Oral Care Oil Pulling Morning Juice Red Juice Morning Beverage Ginger Switchel Lunch Raw Salad Probiotic Avocado Salad Afternoon Beverage Lemon Water Cooked Dinner Lentil Walnut Balls with Steamed Cauliflower Evening Practices Infrared Sauna Epsom Salt Bath Evening Supplement Activated Charcoal

18 DAY 7 Day 7 is transition day. Now that you ve got the hang of things, I recommend you enjoy 1-2 raw meals, perhaps a green smoothie with quality protein, lots of lemon water, 1 cooked meal, and an epsom salt bath. You may re-introduce some healthy foods which have otherwise been eliminated during the 7 Day Cleanse, such as higher sugar fruits, organic chicken, grass fed beef, organic dairy or nut milks, and, if you desire, healthy oils such as extra virgin olive oil. Re-introduce some of your favourite foods gradually, as your body will have adapted to a leaner and cleaner intake over the past 7 days. Hold off until Day 8 (after your cleanse, completely) before re-introducing any caffeine, alcohol, or sugar.

19 RECIPES

20 APPLE CIDER VINEGAR SHOT On an empty stomach, shoot back 1-2 Tablespoons of raw unfiltered apple cider vinegar. If you find this is difficult on your stomach, try this variation: drhardick.com/apple-cider-elixir

21 TURMERIC SHOT 1 Tbsp fresh grated (or juiced) turmeric 1-2 Tbsp fresh squeezed lemon juice Pinch of cayenne pepper (optional) Directions Blend all ingredients and mix well. Shoot back on empty stomach.

GREEN JUICE 6-8 kale leaves (or 2 cups of spinach) 1

peeled 1-inch piece of fresh root ginger If you do not

in a raw, cold-pressed organic juice from the health

22 GREEN JUICE 6-8 kale leaves (or 2 cups of spinach) 1 cucumber 4 celery stalks 2 green apples 1/2 lemon, peeled 1-inch piece of fresh root ginger If you do not have a juicer, seek out a similar blend of ingredients in a raw, cold-pressed organic juice from the health food store. You can also use a green powder mixed with water.

RED JUICE 1 small beet, topped, rinsed and peeled 5-6 medium

of fresh root ginger Add a sprinkling of cinnamon when you

of ingredients in a raw, cold-pressed organic juice from the

23 RED JUICE 1 small beet, topped, rinsed and peeled 5-6 medium or large carrots 1 small or medium green apple 1-inch piece of fresh root ginger Add a sprinkling of cinnamon when you consume If you do not have a juicer, seek out a similar blend of ingredients in a raw, cold-pressed organic juice from the health food store. You can also use a red powder mixed with water.

GREEN SALAD WITH TAHINI 2-4 cups of organic mixed greens 2-3 raw Brussels sprouts, shredded

sliced thin 2 Tbsp raw organic pecans 1/3-1/2 cup of soaked and sprouted chickpeas, black

1 lemon, juiced, salt, pepper, 1-2 garlic cloves. Dilute with water if necessary.

24 GREEN SALAD WITH TAHINI 2-4 cups of organic mixed greens 2-3 raw Brussels sprouts, shredded 2 Tbsp raw pumpkin seeds 1 Tbsp raw hemp hearts 1/4 avocado, sliced 1/4 small red onion, sliced thin 2 Tbsp raw organic pecans 1/3-1/2 cup of soaked and sprouted chickpeas, black beans, lentils (or a combination) 1 Tbsp of dulse flakes, optional Dressing: 1/2 cup tahini, 1 lemon, juiced, salt, pepper, 1-2 garlic cloves. Dilute with water if necessary. Optional: Add in thinly sliced radish, shredded purple or green cabbage, sliced bell peppers and/or cucumbers.

PROBIOTIC AVOCADO SALAD 2-4 cups of organic kale, chopped, with the thick stems removed 2

cabbage 1/4 cup alfalfa sprouts 1/3-1/2 cup of soaked and sprouted chickpeas, black beans,

pieces Dressing: Mashed avocado, lime juice, pepper, chili flakes, garlic.

25 PROBIOTIC AVOCADO SALAD 2-4 cups of organic kale, chopped, with the thick stems removed 2 Tbsp raw sunflower seeds 1 Tbsp soaked raw sliced almonds 1/3-1/2 cup of shredded purple cabbage 1/4 cup alfalfa sprouts 1/3-1/2 cup of soaked and sprouted chickpeas, black beans, lentils (or a combination) 2-4 Tbsp sauerkraut 1 sheet of nori paper, sliced into smaller pieces Dressing: Mashed avocado, lime juice, pepper, chili flakes, garlic. Massage dressing into the kale and let it sit for at least 5 minutes (up to 12 hours!). Add other ingredients and toss.

26 LEMON WATER oz filtered water Juice of ½ to 1 whole fresh lemon Directions: Add lemon to water. Mix well and enjoy.

GINGER SWITCHEL 2 Tbsp apple cider vinegar 1 Tsp grated fresh ginger 1 cup

not juicing it.) Cover and refrigerate at least 2 hours and up to a day.

27 GINGER SWITCHEL 2 Tbsp apple cider vinegar 1 Tsp grated fresh ginger 1 cup water 1/2 lemon Liquid pure stevia, to taste Directions: Combine all ingredients in a jar or a glass. (If using fresh ginger, strain through a fine sieve or cheesecloth if you are not juicing it.) Cover and refrigerate at least 2 hours and up to a day. Shake or stir before serving. You may also pour this recipe over ice with soda water, if desired. Learn more: drhardick.com/ginger-switchel

RED LENTIL TOMATO KALE SOUP This recipe yields 2 meals 1 Tsp coconut oil 2 large garlic cloves, minced 1 onion, diced 3 celery stalks,

) 1 cup red lentils, rinsed and drained 2 handfuls of torn kale or spinach Salt and pepper, to taste Directions: In a large pot, sauté

Stir in the spices (cumin, chili powder). Stir in the can of tomatoes (including juice), broth, and lentils.

28 RED LENTIL TOMATO KALE SOUP This recipe yields 2 meals 1 Tsp coconut oil 2 large garlic cloves, minced 1 onion, diced 3 celery stalks, diced 1 Tsp ground cumin 2 Tsp chili powder 14 oz canned tomatoes, diced 5-6 cups vegetable broth (more if desired!) 1 cup red lentils, rinsed and drained 2 handfuls of torn kale or spinach Salt and pepper, to taste Directions: In a large pot, sauté the onion and garlic in oil for about 5-6 minutes over medium heat. Add in the celery and sauté for a few minutes more. Stir in the spices (cumin, chili powder). Stir in the can of tomatoes (including juice), broth, and lentils. Bring to a boil, reduce heat, and then simmer, uncovered, for about minutes, until lentils are tender and fluffy. Stir in kale or spinach and season to taste adding more spices if you wish.

DETOX TABBOULEH This recipe yields 2 meals ½ large cauliflower, leaves

5 cups cherry tomatoes, sliced 1/2 cup fresh parsley, minced 3/4 cups

sliced 2 Tbsp hulled hemp seeds Salt and pepper, to taste Dressing: Juice

29 DETOX TABBOULEH This recipe yields 2 meals ½ large cauliflower, leaves removed 1.5 cups cherry tomatoes, sliced 1/2 cup fresh parsley, minced 3/4 cups finely chopped celery 1/3 cup cilantro, minced 2 green onions, thinly sliced 2 Tbsp hulled hemp seeds Salt and pepper, to taste Dressing: Juice of 1 whole lemon Directions Grate cauliflower on a cheese grater. Mix all ingredients in a bowl. Top with juice of a whole lemon and salt and pepper to taste.

STUFFED MUSHROOMS This recipe yields 2 meals 1.

cup walnuts, roughly chopped 1 cup baby spinach, roughly chopped salt and pepper, to taste 1-2 Tbsp coconut oil 2-3 Tbsp vegetable broth Directions: Preheat the oven to 375ºF.

In a medium pan, over medium-high heat, add 2-3 tablespoons of vegetable broth and 1 tablespoon of coconut oil, to saute the onion and bell pepper, for approximately 3 minutes until they start to

30 STUFFED MUSHROOMS This recipe yields 2 meals 1.5 lbs of mushrooms 1/4 cup fresh parsley, roughly chopped 1 small red bell pepper, finely chopped reserve a little for serving 1 small red onion, finely chopped 2 cloves garlic, finely minced 3/4 cup walnuts, roughly chopped 1 cup baby spinach, roughly chopped salt and pepper, to taste 1-2 Tbsp coconut oil 2-3 Tbsp vegetable broth Directions: Preheat the oven to 375ºF. Remove the stems from the mushrooms, set aside to dice and add to the filling. Brush with coconut oil. Place in the oven stem side up and bake for 8-10 minutes. In a medium pan, over medium-high heat, add 2-3 tablespoons of vegetable broth and 1 tablespoon of coconut oil, to saute the onion and bell pepper, for approximately 3 minutes until they start to get tender. Add in the parsley, finely chopped mushroom stems and chopped walnuts. Cook another 2-3 minutes. Add in chopped baby spinach and allow it to wilt. Salt and pepper to taste. Remove the mushrooms from the oven, pour off any water that accumulates in the mushrooms. Spoon the filling into the mushrooms and bake for an additional minutes. Topped with fresh, raw diced red bell peppers and serve warm.

BLACK BEAN BURGERS This recipe yields 2 meals 15 oz canned black beans 1

Salt and pepper, to taste 1 Tbsp coconut oil Directions In a medium sized

Add in spices and onion and mix well. Form into 6 patties and set aside.

31 BLACK BEAN BURGERS This recipe yields 2 meals 15 oz canned black beans 1 Tbsp dried oregano 2 cloves of garlic, minced ¼ red onion finely chopped Salt and pepper, to taste 1 Tbsp coconut oil Directions In a medium sized mixing bowl, add black beans and mash with a fork. Add in spices and onion and mix well. Form into 6 patties and set aside. In a skillet, heat coconut oil over medium heat. Once hot, cook burgers until browned (about 5 minutes) on each side.

NORI SUSHI HAND ROLLS This recipe yields 2 meals Assembly: 2 sheets of nori ¼ cup mixed

thin ¼ cup alfalfa sprouts Parsley or cilantro leaves 2-4 Tbsp Hemp seeds To serve Mashed

Directions To assemble, just spread a layer of your ingredients on top of the sheet of nori

32 NORI SUSHI HAND ROLLS This recipe yields 2 meals Assembly: 2 sheets of nori ¼ cup mixed greens 1/2 avocado, pitted, peeled, and sliced 1/2 cucumber, sliced thin ¼ red onion, sliced thin ¼ cup alfalfa sprouts Parsley or cilantro leaves 2-4 Tbsp Hemp seeds To serve Mashed Avocado with lime and chili flakes and water to thin out. Directions To assemble, just spread a layer of your ingredients on top of the sheet of nori paper and top with a dollop of the Mashed Lime chili avocado. To eat, wrap edges of Nori paper around contents and seal with water if needed.

LENTIL WALNUT BALLS This recipe yields 2 meals 1/2 cup uncooked lentils 1 cup walnuts halves, finely chopped 2 teaspoons coconut oil 2

dried oregano 1 Tbsp lemon juice 2 Tbsp ground flax + 3 Tbsp water 1/3 cup ground almonds ½ Tsp sea salt, to taste Freshly ground black

Bring to a boil and then reduce heat to medium. Simmer for about 20 minutes, uncovered, adding more water if the lentils dry out.

33 LENTIL WALNUT BALLS This recipe yields 2 meals 1/2 cup uncooked lentils 1 cup walnuts halves, finely chopped 2 teaspoons coconut oil 2 heaping cups of finely chopped cremini mushrooms 3 large cloves of garlic, minced 1 cup of kale, finely chopped, stems removed 1/2 Tsp dried oregano 1 Tbsp lemon juice 2 Tbsp ground flax + 3 Tbsp water 1/3 cup ground almonds ½ Tsp sea salt, to taste Freshly ground black pepper, to taste Directions: Add lentils into a medium pot along with 2 and 1/4 cups water. Bring to a boil and then reduce heat to medium. Simmer for about 20 minutes, uncovered, adding more water if the lentils dry out. Once the lentils are tender to the fork, remove from heat and mash with a potato masher into a coarse paste with some lentil pieces still intact. Set aside. Heat oven to 350 F (continued on next page)

34 Lentil Walnut Balls Continued: In a very large skillet, add the oil along with the finely chopped mushrooms and garlic. Season with salt. Saute over medium-high heat for about 7-9 minutes, until most of the water cooks off. Then add the kale, walnuts, herbs, and lemon juice. Stir until combined and continue cooking for another few minutes until the kale is wilted. Remove from heat and stir in the mashed lentils when ready. In a small bowl, whisk together the ground flax and water. Stir for 10 seconds and then immediately pour into the skillet mixture. Stir to combine. Stir in the ⅓ cup ground almonds flour until combined. Season with salt and pepper to taste. The mixture should be fairly moist and sticky. If it s way too sticky, add a bit more ground almonds. If it s dry, add another Tbsp of water. Line a baking sheet with parchment paper. Shape lentil mixture into balls and pack tightly with your hands so they hold together. Place on baking sheet an inch or so apart. Repeat for the rest. If the mixture is too hot to handle, let it cool for a bit first and then proceed. Bake the lentil balls at 350 F for 15 minutes. Remove from oven, gently flip over, and bake for another minutes, until golden and firm on the exterior.

35 STEAMED CAULIFLOWER 1/2 head cauliflower Parsley and cilantro to taste Lime Juice Directions: Steam chopped cauliflower until tender. Add lime juice, parsley and cilantro. Toss together and serve.

36 DETOX PRACTICES

OIL PULLING What You Need Organic Coconut Oil Peppermint essential oil (optional) Directions Put 1-2 Tbsp of pure unrefined coconut oil in your mouth.

37 OIL PULLING What You Need Organic Coconut Oil Peppermint essential oil (optional) Directions Put 1-2 Tbsp of pure unrefined coconut oil in your mouth. Optional: Add 1-2 drops of peppermint essential oil. Swish around gently in your mouth for 20 minutes. Tip: do this while you are in the shower! Immediately afterwards, dispose of the oil, rinse your mouth out with warm water. Brush your teeth as normal. Learn more: drhardick.com/oil-pulling

38 EPSOM SALT BATH What You Need 1-2 cups of epsom salts 10 drops lavender essential oil (optional) 1 cup baking soda (optional) Directions Add all to a hot bath and soak for 20 minutes. Drink plenty of water while you are in the tub.

INFRARED SAUNA If you do not own your own infrared sauna, identify a spa or facility in your area that offers the use of their infrared sauna on a per-minute basis, or with a weekly membership.

39 INFRARED SAUNA If you do not own your own infrared sauna, identify a spa or facility in your area that offers the use of their infrared sauna on a per-minute basis, or with a weekly membership. Spend up to 45 minutes per day in the infrared sauna, up to 140. If you do not have or can not locate an infrared sauna, use any other sauna, or even a steam room. Although the infrared sauna is most effective for detox, the most vital piece of this practice is that you are sweating for minutes per day.

40 ACTIVATED CHARCOAL Activated charcoal works like a magnet to attract toxins and release them from your bodies. Consume 2-3 activated charcoal tablets or capsules before bed, always (and most importantly) at least 2 hours after your last meal. Do not take activated charcoal within 1 hour of other supplements or any medications. Learn more: drhardick.com/activated-charcoal

41 DR. B.J. HARDICK Discover healthy recipes, natural health information and articles on Special Thanks Amanda Browning, RHN Derek Gyssels Lin Hardick

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