2 WEEK DETOX. THE 6 RULES None of the following are allowed over the 2 week period!

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1 2 WEEK DETOX The 2 week detox is about breaking habits and eliminating certain foods and liquids out of our eating patterns. We are creatures of habit, so the key is to get you to realize what you really need and not what you think you need! This is an all or nothing detox. You either stick to it entirely or you don t try and do it at all! You need to create self discipline for 2 weeks. After the detox you will be able to see how dependant you were / are on certain areas of your food habits as well as change in body fat. 1. Alcohol None is to be consumed whatsoever! THE 6 RULES None of the following are allowed over the 2 week period! 2. Caffeine No coffee, tea, coke, red bull or any type of soft drink is allowed and that includes all Diet drinks 3. Sugar Cut out any form of simple sugar. This includes fruit and fruit juices, sweets of any kind, sugar based sauces and spreads such as jam etc Dairy No dairy is to be consumed! 5. Red Meat Cut out all types of red meat. 6. Carbohydrates after dark (none after 3pm) No carbs such as rice, bread, pasta, potatoes, couscous and noodles are allowed. 1. Alcohol No exceptions! EXCEPTIONS / ALTERNATIVES 2. Caffeine A recommended replacement is to have green tea, fennel tea and chamomile tea or any herbal tea 3. Sugar The only fruit allowed will be in the form of berries (blueberries, raspberries, strawberries) and is only allowed to be eaten at breakfast. 4. Dairy Eggs are the only form of dairy allowed. Eggs can be eaten scrambled, poached, boiled or in omelettes. 5. Red Meat Fish such as tuna, salmon, sardines, mackerel and white meats such as turkey and chicken breast should be your main supply of protein. 6. Carbohydrates after dark (none after 3pm) No exceptions! Dinners should be palm sized lean protein with colourful salads or vegetables.

2 3 MORE EXTRA GOLDEN RULES 1. Always leave a portion of food on the side of the plate at every meal 2. Only eat when sitting down at a table. That means NO eating on the sofa watching TV 3. Only eat off a plate, so NO eating straight out of the fridge, cupboards etc. Do these on a very regular basis and you will be surprised how much less food you will be eating BREAKFAST ON THE RUN Power Smoothie Throw a small handful of strawberries, blueberries or raspberries, 1 scoop of protein powder, 250ml of low fat milk and a handful of ice cubes into a blender. Quick wiz in the blender and there you have it. Breakfast Blend Throw in to the blender a handful of berries, a handful of oat bran, 1 egg, a touch of milk and a handful of ice cubes. A quick wiz in the blender and hey presto!! 5 MINUTE BREAKFAST WONDERS Pure Oat bran (mixed with water) with a small handful of nuts Boiled egg on 1 slice of soy and linseed toast Organic baked beans on multi grain toast Scrambled eggs (2 3 whites and 1 yolk) with smoked salmon Omelette (3 4 whites and 1 yolk) with ham, mushrooms, tomatoes and onions other ingredients you can add top your omelettes include avocado, spinach, salmon, tuna, turkey, shrimp, prawns, spring onions and peppers Poached egg with grilled tomato Protein Shake with berries Sunday Breakfast 2 lean grilled bacon rashers, 1 boiled egg, 1 grilled tomato with pepper, and a small handful of grilled mushrooms.

3 BREAKFAST RECIPES 1 tsp extra virgin olive oil 4 egg whites 2 whole eggs 1 cup fresh, uncooked spinach 1 tomato Fresh Spinach and Tomato Omelette Heat the olive oil in a medium frying pan. Mix eggs, spinach and tomato in a large bowl. Add ingredients to frying pan. Before the omelette is completely done, turn the heat off and finish cooking. (This way the omelette will cook without burning). Fold omelette over, cut in half and serve. 2 eggs lightly beaten 1 medium tomato, chopped 1 tbsp fresh parsley, chopped 1 Onion, peppers (all colours), chopped Veggie Scrambled Eggs Combine all ingredients into a microwaveable bowl. Cover with a paper towel and microwave for 1 ½ minutes on high, stirring once halfway through. 1 tsp extra virgin olive oil 1 garlic clove, chopped ¼ small red onion, finely chopped ¼ red pepper, finely chopped ½ small courgette, finely chopped 1 small tomato, diced 3 sprigs fresh basil, finely chopped 6 egg whites, 1 yolk, lightly beaten Omelette Heat the oil and add garlic, red onion, pepper, courgette and tomato. Cook on a low heat until tender. Add ¼ of the beaten egg, stir with a wooden spoon, bringing the cooked egg to the centre of the pan and allowing the runny egg to flow to the edge and cook. Fold over, tip onto a plate and serve.

4 SNACKS Snacks are essential to help regulate blood sugar and ensure that you don t go hungry. When you have prepared snacks to hand there is a good chance that you won t grab something you shouldn t. Pumpkin seeds: 10grams (palm size) Sunflower seeds: 10grams (palm size) Flax seeds / Linseeds: 10grams (palm size) Almonds: 8 10 Walnuts: 2 3 Brazil nuts: 4 6 Raw vegetable pieces (celery, carrots, cucumber, peppers) Organic hummus Hard boiled egg Cold slices of lean beef/chicken or turkey breast AVOIDING THE SANDWICH We have become a complete sandwich society and wherever we turn a new sandwich brand appears on the street corner. It s such an easy habit to fall in to such a hard habit to break. It s all about imagination and thinking out of the box, you do not have to have a sandwich for lunch every day. A Pret a Manger BLT has 493 calories (28.8 grams of fat), that s more than a McDonalds Quarter Pounder with cheese!! Buy a protein salad when in the sandwich shop, they all have them on offer Bring in your own food from home. The food you made the night before heated up or cold for a lunch Go to the supermarket or local shop and buy a bag of salad and a chicken breast How about some sushi a great alternative How about a bowl of soup and just add some extra protein to beef it up

5 GREAT PROTEIN SOURCES FOOD SERVE SIZE PROTEIN (grams) Oily fish (mackerel, sardines) 170g 30 White fish (there are so many) 170g 30 Chicken fillet, skinless, grilled 120g 34 Chicken thigh Average size 10 Diced chicken meat 115g 35 Turkey, lean, baked 120g 36 Fish, steamed 120g 36 Canned Tuna 100g 29 Eggs 1 medium 6 Nuts 60g 13 Baked beans ½ can 220g 11 Lentils, boiled 1 cup 16 Kidney beans, cooked 1 cup 26 SHOPPING LIST BREAKFAST Nature s Harvest Organic Muesli: 3 level tablespoons, 20 25gs Morflake Original Pure Oat bran: 3 level tablespoons, 20 25gs Strawberries, blackberries, blueberries Organic Omega 3 Eggs Vogel Bread, Burgen, Soy & Linseed, multigrain, spelt Organic Baked Beans NUTS AND SEEDS (great snacks or add to porridge) Almonds Pecans Brazil nuts Pine nuts Cashews Pistachios (unsalted) Chestnuts Pumpkin seeds Hazelnuts Sesame seeds Macadamia nuts Sunflower Seeds Walnuts OILS / DRESSINGS: 1 Teaspoon = 1 serving for cooking and dressing salads DRINKS Flaxseed Oil Balsamic Vinegar Extra Virgin Olive Oil Mustard Seed Oil Soy Sauce Herbs & Spices Worcestershire Sauce Nuts & Seeds Camomile Tea Green Tea Herbal Tea(s) Peppermint Tea Water PULSES / GRAINS (Lunch Time Only) Beans Sweet Potato Lentils Brown Basmati Rice Peas (chick, split) Whole wheat / Grain Pasta

6 VEGETABLES (the more colour on your plate the better) Artichoke Haricot beans Asparagus Leeks Avocado Lettuce Aubergine Mange Tout Beans (green, runner) Mushrooms Bean sprouts Onions Broccoli Parsnip Brussels sprouts Peppers (all colours) Cabbage Radish Carrots Seaweed Cauliflower Spinach Courgettes Swede Celery Tomatoes Eggplant Turnips Garlic Watercress Kale MILK Rice or Goats PROTEIN (organic) Chicken (skin removed) Omega 3 Eggs (boiled, poached & scrambled) Fish (mackerel, salmon, sardines, tuna, white fish) Sushi / Sashimi Turkey CUPBOARD ITEMS Fresh coriander Fresh parsley Fresh ginger Fresh chillies Tabasco or chilli sauce Chilli powder Worcestershire sauce Cumin powder Lemon juice Cayenne pepper Dried sage Curry powder Allspice Powdered ginger Black peppercorns Garlic salt Canned peas Organic peanut butter Cottage cheese Soya milk Fry light spray Cinnamon powder FREEZER FOOD Vegetables Berries Soup

7 LUNCH & DINNER RECIPES FAT BURNER SOUP Makes 900ml 1.2litres. Wash all the vegetables, but do not peel them. If you make a lot, then bung the rest in the fridge or freezer. 2 bunches of spring onions or 1 large onion / leek finely chopped 1 medium or ½ large cauliflower, divided into florets (include the green leaves) or 2 medium / 1 large head of broccoli 125g (4oz) spinach or ½ small cabbage, chopped 1 large red, green or yellow pepper, cored, de seeded and chopped 6 8 celery sticks 2 3 large carrots, thinly sliced 1 2 tsps each of crushed cumin and coriander seeds (optional) 1pt of chicken or vegetable stock, preferably home made 4 5 large tomatoes, quartered, or 440g (13oz) can tomatoes Juice of ½ large lemon or 1 lime Small handful of coriander or flat leaf parsley, roughly chopped 2 garlic glove, finely chopped or crushed (optional) ¼ ½ teaspoon cayenne pepper (optional) Place all vegetables except tomatoes in a large saucepan with the crushed spices. Add the stock plus extra water if necessary to cover. Heat gently until nearly boiling, and then add the tomatoes and the lemon or lime juice. Simmer the soup for minutes or until the vegetables are tender. If preferred, stuff the whole lot in a liquidiser and give a quick blast. To give it a protein kick, when you re re heating it chop up some protein of your choice and throw it in. 6 tbsp of brown basmati rice ½ orange pepper, sliced 6 small mushrooms, sliced ½ small red onion, sliced 2 tomatoes, chopped 1 tbsp extra virgin olive oil ½ tsp mixed Italian herbs + Protein source of your choice Protein & Brown Rice Salad Place vegetables into a bowl, add extra virgin olive oil and mixed herbs. In the meantime cook brown rice as stated on packet. Once cooked and drained, empty into bowl with vegetables, protein source mix together. Serve. 2 organic skinned chicken breasts 1 small broccoli floret 1 pack of baby corn 1 courgette Pinch of pepper and mixed herbs Chicken Breasts with Fresh Vegetables Place chicken breasts under the grill and season, cook until tender. Place vegetables into steamer and cook for 10 minutes and serve.

8 Chicken or Turkey Sesame 1 skinless chicken breast, cooked and diced 1 tbsp low fat mayonnaise 1 tbsp soy sauce ½ tsp ground ginger 1 tbsp slivered almonds 1 tbsp sesame seeds ¼ medium red pepper Preheat oven to 230C. Chop chicken into bite size pieces and bake until fully cooked. In a medium bowl, mix low fat mayonnaise, soy sauce, ginger, almonds and sesame seeds. Mix well. Stir in the chicken pieces and red pepper. Add pepper to taste. ½ red and yellow pepper 1 courgette 1 small red onion 8 cherry tomatoes 2 organic skinned chicken breasts 1 tbsp extra virgin olive oil ½ bag fresh mixed leaf salad Chicken and Vegetable Skewers Place chicken breasts under the grill and cook until tender. Meanwhile place vegetables into a roasting tin and cover with extra virgin olive oil. Cook until tender. Cut chicken into chunks and place on skewers with vegetables. Serve with mixed leaf salad. Home Made Chunky Protein & Vegetable Soup 1 leek, chopped 1 small cauliflower, chopped Medium size broccoli, chopped 1 chopped carrot 1 pint vegetable stock (see recipe) 1 tbsp extra virgin olive oil + Protein source of your choice Heat the oil in a medium frying pan. Add vegetables and cook for 5 minutes until brown. Stir in vegetable stock, cover and simmer for 25 minutes. Pour into a blender and blend for 2 3 minutes. Pour into a large saucepan and add in your cooked protein and heat. Serve 2 large onions 2 large carrots 1 leek 2 sticks of celery Salt and pepper 1 bay leaf Vegetable Stock Cut the vegetables into large pieces. Put them into a large pan and cover with cold water. Bring to the boil and simmer very gently for about 2½ hours. Add more cold water if necessary but do not dilute too much. Use immediately.

9 Spice encrusted beef fillet with veggies Preparation: 10 minutes / Cooking: 15 minutes / serves: 2 ½ tsp coriander seeds ½ tsp cumin seeds ½ tsp mixed peppercorns 2 fillet steaks (size of your palm) 1 tsp extra virgin olive oil Selection of steamed veggies 1 tbs chopped fresh coriander Place the spices in a dry frying pan and fry for 1 minute, then transfer to a mortar and roughly crush with a pestle. Press the steak into the spices to cover all over. Heat the oil in the pan, add the steaks and cook for 3 minutes on each side, or cooked until your liking. Steam your veggies and serve with your steak. Chicken and Avocado Salad with Toasted Seeds 2 palm sized organic chicken breasts 1 avocado, sliced 1 red apple, cored and sliced ½ punnet of mustard cress 75g mixed salad leaves 25g toasted mixed seeds (Such as pumpkin and sunflower) In a large bowl, toss all the salad ingredients together. Mix together well and serve with slices of wholegrain rye bread. Curried Red Lentil and Spinach Soup This warming soup freezes nicely. Make enough so you can freeze soup for a rainy day. It s a treat that is both spicy and soothing. 1 tbsp extra virgin olive oil 1 large onion, finely chopped 1 ½ cups red lentils 6 cups water 1 2 tsp curry powder 10oz frozen chopped spinach, thawed + Protein source of your choice Heat the oil in a large saucepan. Add the onion and sauté over medium heat, until golden brown. Add the lentils and water and bring to a simmer. Stir in 1 tsp curry powder, cover and simmer very gently for minutes. When the lentils are mushy, stir in the spinach, your protein and check the consistency. If the soup is too thick, add about ½ cup water. Add additional curry powder if desired. Simmer for another 5 minutes. If time allows, let the soup stand off heat for an hour or so to develop flavour. Heat through before Serving.

10 18oz halibut steak (or a fish of your choice) 12 medium mushrooms, sliced 6 cherry tomatoes, halved ¾ yellow pepper, sliced 2 tbsp freshly squeezed lemon juice Crushed pepper Fabulous Fish in Foil Place fish in the centre of a large piece of foil. Place mushrooms, tomatoes and yellow pepper around the fish. Fold up edges of foil and pour the lemon juice over the fish. Fold foil to seal tightly. Bake at 220C for minutes or until fish flakes easily with a fork. Open foil carefully to allow steam to escape. Sprinkle with pepper and serve. ½ red pepper ½ yellow pepper 1 tbsp extra virgin olive oil 1 tsp dried chillies 1 tsp medium chilli powder 1 small onion, peeled and chopped 1 garlic clove, crushed 2x 400g cans peeled plum tomatoes 1x 400g red kidney beans 1 red chilli, chopped Lean organic mince beef Homemade Chilli Heat the oil in a frying pan. Add onion, garlic, peppers, chillies, mince beef and cook for 3 minutes. Add tomatoes chopping with a spoon as they cook. Cook for 15 minutes and add pepper to taste. Sprinkle dried chillies, chilli power in and stir. Add kidney beans and cook for a further 10 minutes. Serve with a mixed leaf salad. 1 tbsp extra virgin olive oil 1 medium onion, chopped 1 garlic clove, finely chopped 1 medium yellow pepper 2 tbsp soy sauce + Protein source of your choice Protein Stir Fry + Protein Heat the oil in a medium frying pan. Add onion, garlic and cook for 3 minutes, then add in the protein and cook through. Add peppers and soy sauce and heat through.

11 1 200g can of tuna or salmon 2 eggs ½ 400g can of chickpeas, mashed 2 garlic cloves, finely chopped 1 onion, finely chopped 1 2 tsp of Penang curry powder 1 tblsp of finely chopped coriander 1 2 tsp of sweet chilli sauce Thai Fish Cakes Heat the oil in a non stick fry pan, add 1 garlic clove, onions and cook until brown. Mix together in a bowl all the ingredients listed above, adding the cooked onions and garlic last. Make fish cake patties to whatever size preferred and place them on the frying pan and cook until ready. Serve the fish cakes with a mixed salad. In The Wok 2 tblspn extra light olive oil 400 g cup mushrooms, chopped 1 red chilli, deseeded and finely chopped 2 finely chopped chicken breasts, beef fillet or pork tenderloin 5 green onions, thinly sliced 1 carrot 2 tblspn lime juice 1 tblspn fish sauce 1 Iceberg lettuce Heat wok over high heat until hot. Add oil, mushrooms, carrot and chilli. Stir fry for two minutes. Add finely chopped chicken/beef/pork and stir fry for 5 minutes. Add ¾ of the green onions, cook till brown. Reduce heat to medium low and simmer for 10 minutes or so. Stir through lime juice and fish sauce. Peal off lettuce leaves and place in a bowl, so it is a cup of lettuce then fill it with the stir fry. Sprinkle with remaining green onions. Serve immediately. DRESSINGS / MARINADES / SALSAS / DIPS Dressings Here are some healthy ingredients for putting together a salad dressing; balsamic Vinegar, mustard, olive or flax oil, garlic, soy sauce, freshly squeezed lemon or lime juice. Some helpful homemade dressing recipes to stimulate the taste buds: Basic Vinaigrette 1/2 C extra light olive oil 1 T lemon juice 1/2 tsp each oregano, thyme and mustard powder 1/4 tsp each black pepper and garlic powder dash of cayenne and salt Shake, chill and serve.

12 Red Onion/Shallot Dressing 1/2 C olive oil 1/4 C red wine vinegar 1 medium shallot, minced, or 2 tbsp red onion, minced 1/4 tsp garlic powder 1/4 tsp basil 1/4 tsp general purpose spice blend 1/4 tsp black pepper 1/4 tsp salt Combine in blender at top speed for about a minute, so that all of the onion or shallot is reduced. The result should be a creamy pink dressing. Chill overnight in refrigerator. The result is a mild, onion dressing with a slightly sweet edge. Basil Sesame Dressing 1/4 tsp garlic powder 1 2 tablespoon rice wine vinegar 1 tablespoon lemon juice 1/2 tsp dried basil 2 4 leaves of fresh basil 2 T chopped Italian or regular parsley 1/2 C extra light olive oil 1/2 tsp toasted sesame oil 1/4 tsp black pepper Combine in blender until thoroughly mixed. Chill and serve with a green salad. It's a spooky colour but tastes great. Omega 3 Mayonnaise 1 whole egg 1 tablespoon lemon juice ¼ teaspoon dry mustard ½ cup olive oil ½ cup flaxseed oil Put egg, lemon juice and mustard in blender and blend for 3 5 seconds. Continue blending and slowly add oils. Blend until the mayonnaise is thick. Scrape mayonnaise into a snap lock plastic container and refrigerate. The Mayonnaise should keep for 5 7 days. Guacamole ala Sacramento 3 ripe avocados 1 teaspoon fresh squeezed lemon juice 1 teaspoon coarse ground black pepper 1 teaspoon garlic powder 1 finely diced, de stemmed, de seeded jalapeno pepper Mash avocados together with a fork or potato masher until smooth and then stir in all other ingredients until well mixed.

13 SALADS: LUNCH OR DINNER AND WHY NOT BREAKFAST? Use a wide variety of vegetables, dressings and nuts when putting together salad combinations. Try and aim for more colour as this will increase the amount of anti oxidants you have in your salad. LETTUCE For those of you who complain that salads are always boring, here are some ways to add variety to your salad base. Try alternating with these different selections of lettuce: Iceberg, spinach leaves, young baby spinach leaves, rocket, cos, green leaf, butterhead or bib lettuce. SALAD IDEAS To be added to a salad base consisting of lettuce, cucumber, tomato, spring onions and shredded carrot. Tuna, mixed beans, cashew nuts and balsamic vinegar Avocado, grated ginger and beetroot Diced chicken breast, bean sprouts and sweet corn kernels Tuna, chick peas, red pepper and mushrooms Salmon or crab, avocado and sun dried tomatoes Red kidney beans, thin sliced lean steak fillet, sweet corn kernels and green beans Smoked tofu and avocado Smoked salmon, pine nuts and lemon juice Turkey breast, beetroot and raisins Diced celery, butter beans, sliced radish and sunflower seeds Boiled egg, chicken and toasted flaked almonds Tuna, celery, red pepper and walnuts Chicken, avocado and crushed walnuts PICK & MIX SALAD If you feel like experimenting with different combinations then the table below should be able to help you out. LETTUCE VEGGIE NUTS & SEEDS PROTEIN Choose 1 2 Choose 3 4 Choose 1 2 Choose 1 Spinach Rocket Cos Green / Red leaf Cos / Romaine Butterhead Young baby spinach Bibb FLAVOURS Tomato Spring onion Onion Carrot Beetroot Peppers Avocado Radish Celery Mushrooms Bean sprouts Cucumber Sun dried tomatoes Sugar snap / Snow peas Eggplant Pine nuts Pumpkin seeds Sunflower seeds Almonds Cashews Flaxseeds Walnuts Hazelnuts Chestnuts Pecans Macadamias Turkey Chicken Tuna Boiled egg Smoked salmon Crab Prawns Fish Wild meats Mackerel Other great low fat ways to increase flavour to your salads and meals is to use more herbs and spices. Some good ideas are lemon thyme, cinnamon, basil, oregano, bay leaves, coriander, lemon grass, ginger, chilli, tarragon, cumin, pepper and rosemary,