THE COOKING LIGHT 3 -DAY DETOX SAFELY DETOX YOUR DIET WITH THESE SIMPLE, DELICIOUS MEALS.

THE COOKING LIGHT 3 -DAY DETOX SAFELY DETOX YOUR DIET WITH THESE SIMPLE, DELICIOUS MEALS.

THE 5 PILLARS OF THE DETOX ELIMINATE ADDED SUGARS The average American consumes an estimated 9 2 teaspoons of added sugar daily about 35 empty calories that may contribute to weight gain and that research suggests increases cardiovascular disease risk. Added sugars may give you a quick burst of energy, but they also cause a drastic spike and dip in blood sugar levels. 2 CHOOSE WHOLE OVER PROCESSED Get more nutrients and give your body a break from added dyes and preservatives by choosing or minimally processed foods. For this detox, the term foods refers to foods in the state in which they grew (an onion or pear) or foods that have had minimal processing such as trimming or packaging for safety or convenience. 3 FOCUS ON VEGETABLES Make vegetables the center of your plate; then supplement with lean protein, starch, or grains and heart-healthy fats. You ll end up with a meal that s more filling, thanks to fiber, and a more balanced plate when it comes to carbs, protein, and fat. 4 DIVERSIFY YOUR CARBOHYDRATES Carbs aren t bad; they re key to survival. What has given them a bad name is that most Americans overeat carbs and don t get them from the recommended food sources. Focus on carbs from vegetables, fruits, legumes, and beans, with a light addition of grains. 5 AVOID ALCOHOL Give your liver a break and cut some calories by skipping the booze for three days. If you re used to a glass of wine with dinner, this may be hard, but consider how much more you ll appreciate that glass of wine after three days of cleansing. PREP AHEAD Taking the time to prep these items in advance will make mealtime quick and easy the next three days. ZUCCHINI NOODLES (USED ON DAY 2 AND DAY 3) Cut 3 zucchini into noodles using a spiralizer, or cut into ribbons using a vegetable peeler to yield 3 cups; cover and refrigerate until ready to use for separate 2-cup applications. QUINOA (USED ON DAY AND DAY 3) Bring cup water to a boil; stir in 2 cup quinoa. Cover, reduce heat, and simmer 5 minutes or until liquid is absorbed. Fluff with a fork. Cover and refrigerate. CITRUS OLIVE OIL DRESSING (USED ON DAY, DAY 2, AND DAY 3) Active: 5 min. Total: 5 min. Homemade dressing comes together in minutes, and is far healthier, cheaper, and fresher than bottled dressings that have added sugars, chemicals, and fillers. Make it ahead and store in a covered or jar in the refrigerator. tablespoon juice from lemon tablespoon juice from orange 2 teaspoons Dijon mustard 2 teaspoon minced garlic 2 tablespoons olive oil Dash black pepper. Juice lemon and orange. Whisk together olive oil, lemon juice, orange juice, Dijon mustard, minced garlic, salt, and pepper. Refrigerate in airtight. Shake well before using. YIELDS 5 tablespoons PER TABLESPOON: CALORIES 52; FAT 5.4 (0.8g sat, 3.9g mono, 0.6g poly); PROTEIN 0g; CARB g; FIBER 0g; SUGAR 0g; CHOL 0mg; IRON 0mg; SODIUM 78mg; CALC mg 0 40000 62058 7

THE COOKING LIGHT 3 -DAY DETOX DAY Hummus, Walnuts, Grapes, and Cucumber RETHINK DAIRY Most detox diets eliminate dairy, but unless you have a dairy allergy or intolerance, research doesn't conclusively show that eliminating it improves your health. Our plan includes dairy, but in small amounts. Mango- Avocado Smoothie Tuna- Quinoa Toss Easy Herbed Pork Tenderloin Spinach Salad with Roasted Sweet Potatoes Hummus, Walnuts, Grapes, 2 of Cucumber, DAY :,554 Total Calories Mango-Avocado Smoothie Tuna-Quinoa Toss Easy Herbed Pork Tenderloin with Spinach Salad with Roasted Sweet Potatoes

DAY MANGO-AVOCADO SMOOTHIE Active: 5 min. Total: 5 min. Smoothies are a quick way to get extra fruits, vegetables, and fiber in your day if you re smart about ingredients. Avoid juices and powders with added sugars or sweeteners; instead choose, ripe fruit to add a sweet touch naturally. It s also important to incorporate a protein source to help keep you fueled all morning. You ll enjoy this smoothie again on Day 3, so wrap the leftover avocado half tightly in plastic wrap and store in the refrigerator. 2 cup juice from orange (from 2 oranges) 2 cup spinach leaves ( 6 of ) 2 cup nonfat plain Greek yogurt ( ) 2 ripe avocado ( 2 of ) 2 of mango cup ice cubes 4 cup water. Juice oranges. Place all ingredients in a blender; process until smooth. SERVES (serving size: about 2 4 cups) CALORIES 264; FAT 5.3g (sat 2.3g); PROTEIN 20g; CARB 58g; FIBER 3g; SUGARS 40g (est. added sugars 0g); CHOL 7mg; IRON mg; SODIUM 79mg; CALC 54mg TUNA-QUINOA TOSS Active: 0 min. Total: 0 min. A -grain bowl is the perfect solution when lunch needs to be quick, tasty, filling, and healthy. Quinoa offers almost double the protein, fiber, iron, and calcium compared to other grains. packet red wine vinegar 2 teaspoon juice from lemon (from lemon) 2 packet Dijon mustard 2 cup cooked quinoa ( 2 of when cooked; cook all in prep step) 4 cup chickpeas, rinsed and drained ( 2 of ) 4 cup chopped cucumber ( ) tablespoon crumbled feta cheese ( ) 5 cherry tomatoes, halved (5 from ) solid white tuna ( ) 2 cup green beans ( 3 of ) 2 teaspoons extra-virgin olive oil Dash freshly ground black pepper tablespoon water. Combine vinegar, lemon juice, mustard, oil, salt, and pepper in a bowl, stirring well with a whisk. 2. Combine quinoa, chickpeas, cucumber, feta, tomatoes, and tuna in a bowl. Drizzle with dressing; toss gently to coat. 3. Meanwhile, place beans in a small microwave-safe bowl with tablespoon water; cover with plastic wrap. Pierce plastic wrap once to vent. Microwave on HIGH for 4 minutes or until crisp-tender. Serve green beans with quinoa salad. SERVES (serving size: 3 4 cups salad and 2 cup green beans). CALORIES 52; FAT 8.9g (sat 4g); PROTEIN 33g; CARB 62g; FIBER 4g; SUGARS 5g (est. added sugars 0g); CHOL 43mg; IRON 2mg; SODIUM 605mg; CALC 87mg HUMMUS (WHOLE CONTAINER) WALNUTS (WHOLE CONTAINER) GRAPES ( 2 OF CONTAINER) CUCUMBER (WHOLE CONTAINER) CALORIES 98; FAT 8.7g (sat.4g); PROTEIN 5g; CARB 29g; FIBER 2g; SUGARS 9g (est. added sugars 0g); CHOL 0mg; IRON 3mg; SODIUM 34mg; CALC 37mg EASY HERBED PORK TENDERLOIN Active: 30 min. Total: 35 min. Pork tenderloin is lean, versatile, and quick cooking. It s also a great source of absorbable iron and B vitamins. teaspoon dried rosemary ( ) teaspoon dried thyme ( ) teaspoon minced garlic ( ) Pork tenderloin ( ) tablespoon olive oil Dash freshly ground black pepper Cooking spray. Combine olive oil, rosemary, thyme, and garlic in a ziplock plastic bag. Add pork; turn to coat well. Refrigerate 30 minutes. 2. Preheat oven to 400 F. 3. Remove pork from bag; discard marinade. Sprinkle pork with salt and pepper. Place pork on a foil-lined baking sheet coated with cooking spray. Add sweet potatoes (see recipe at right) to other side of pan. Bake at 400 F for 20 minutes or until desired degree of doneness and internal temperature reaches 45 º F, turning over after 0 minutes. 4. Let pork stand 5 minutes. Thinly slice. Reserve half of pork for Day 2 Lunch. SERVES (serving size: 3 ounces pork) CALORIES 229; FAT 5.8g (sat 2.5g); PROTEIN 8g; CARB 3g; FIBER 0g; SUGARS 0g (est. added sugars 0g); CHOL 55mg; IRON 5mg; SODIUM 90mg; CALC 5mg SPINACH SALAD WITH ROASTED SWEET POTATOES Active: 6 min. Total: 40 min. 2 cups sweet potato chunks ( ) 8 teaspoon minced garlic ( 8 of ) 2 cups spinach ( 2 3 of ) 2 tablespoons Citrus Olive Oil Dressing teaspoon olive oil 8 teaspoon salt Cooking spray. Preheat oven to 400 º F. 2. Combine sweet potatoes, oil, salt, and garlic in a bowl; toss to coat. Arrange in a single layer on a foil-lined baking sheet coated with cooking spray. Coat potatoes lightly with cooking spray. Bake at 400 º F for 25 minutes or until potatoes are crisp on the outside but tender on the inside, stirring once. Combine spinach and dressing; toss to coat. Arrange spinach mixture on a plate; top with half of sweet potatoes. Refrigerate and reserve remaining sweet potatoes for Day 2 Breakfast. SERVES (serving size: 2 cups) CALORIES 35; FAT 6.g (sat 2.7g); PROTEIN 5g; CARB 50g; FIBER 8g; SUGARS 0g (est. added sugars 0g); CHOL 0mg; IRON 8mg; SODIUM 463mg; CALC 75mg 0 40000 62059 4

THE COOKING LIGHT 3 -DAY DETOX Apple with Almond Butter DAY 2 Sweet Potato Home Fries with Scrambled Eggs Winter Salad with Easy Herbed Pork Tenderloin Pan-Seared Salmon with Rosemary Zucchini Noodles Medium apple (, cut into slices) Almond butter ( 2 Tbsp. or [.5-oz] packet) DAY 2:,269 Total Calories CUT CAFFEINE Ideally, you should eliminate caffeine for these three days. If you can do it, go for it. If not, aim for one cup of coffee or tea per day. A splash of milk is fine, but no sugars or sweeteners, including artificial ones. Pan-Seared Salmon with Rosemary Zucchini Noodles Sweet Potato Home Fries with Scrambled Eggs Winter Salad with Easy Herbed Pork Tenderloin

DAY 2 SWEET POTATO HOME FRIES WITH SCRAMBLED EGGS Active: 0 min. Total: 0 min. With the potatoes already roasted the day before, this is ready in a flash. cup roasted sweet potatoes (remaining from Day Dinner) Dried thyme (optional) orange Cooking spray 2 large egg whites large egg. Heat a medium skillet over medium-high heat; coat with cooking spray. Add sweet potatoes; sauté 4 minutes or until heated through. Remove from heat; keep warm. Return skillet to medium heat. Coat pan with cooking spray. Combine egg whites, egg, and salt; stir well with a whisk. Add eggs to pan; cook 3 minutes or until eggs are soft-scrambled. Serve with potatoes. Sprinkle with thyme, if desired. Serve with orange. SERVES (serving size: cup potatoes, about 2 3 cup egg mixture, and orange) CALORIES 365; FAT 5.3g (sat 2g); PROTEIN 9g; CARB 63g; FIBER 9g; SUGARS 22g (est. added sugars 0g); CHOL 2mg; IRON 4mg; SODIUM 45mg; CALC 03mg WINTER SALAD WITH EASY HERBED PORK TENDERLOIN Active: 5 min. Total: 5 min. Kale and spinach provide a hearty salad base for herb-seasoned pork tenderloin, tangy feta, sweet grapes, and a bright olive oil dressing. If you re packing lunch for the office, assemble greens, cheese, and grapes in a large plastic. When ready to eat, add warmed (or cold) pork and dressing, and shake with top on to evenly distribute the dressing and ingredients. 2 cups spinach ( 2 3 of ) 2 cups kale ( 2 of ) 4 cup grapes, halved ( 4 of ) 2 tablespoons Citrus Olive Oil Dressing tablespoon crumbled feta cheese ( ) Remaining Easy Herbed Pork Tenderloin (from Day Dinner). Combine spinach, kale, grapes, and Citrus Olive Oil Dressing in a bowl; toss to combine. Top with cheese and pork. SERVES (serving size: 3 cups salad and 3 ounces pork) CALORIES 307; FAT 5.7g (sat 4.g); PROTEIN 22g; CARB 6g; FIBER 2g; SUGARS 0g (est. added sugars 0g); CHOL 68mg; IRON 8mg; SODIUM 402mg; CALC 68mg MEDIUM APPLE (WHOLE CONTAINER, CUT INTO SLICES) ALMOND BUTTER ( 2 TBSP. OR WHOLE [.5-OZ] PACKET) CALORIES 27 ; FAT 6.3g (sat 2g); PROTEIN 7g; CARB 29g; FIBER 7g; SUGARS 8g (est. added sugars 2g); CHOL 0mg; IRON 0mg; SODIUM 2mg; CALC 9mg PAN-SEARED SALMON WITH ROSEMARY ZUCCHINI NOODLES Active: 20 min. Total: 20 min. Zucchini noodles' pasta-like strands have a mild taste that allow the lower-carb veggie to be prepared in a variety of ways. salmon fillet ( 2 of packet) 4 cup sliced red onion ( 2 of ) 2 teaspoon minced garlic ( 2 of ) 2 cups zucchini noodles ( 2 of zucchini, spiralized) 5 cherry tomatoes, halved (5 from ) teaspoon juice from lemon (from lemon) 4 teaspoon dried rosemary ( 4 of ) cup green beans (remainder of ) 2 teaspoons olive oil, divided 8 teaspoon salt, divided Dash freshly ground black pepper tablespoon water. Heat teaspoon olive oil in a medium skillet over medium-high heat; swirl to coat. Sprinkle salmon with a dash of salt and pepper. Add salmon to pan, skin side down; cook 4 minutes. Turn salmon over; cook 2 minutes or until desired degree of doneness and internal temperature reaches 45 º F. Remove from pan; cool slightly. Flake salmon into large pieces; discard skin. Return skillet to mediumhigh heat; add remaining teaspoon oil to pan; swirl to coat. Add onion and garlic; sauté 4 minutes or until onions are tender. Add zucchini, tomatoes, juice, rosemary, and remaining salt. Cook 2 minutes or until warmed through. Top with salmon. 2. Place green beans in a small microwave-safe bowl with tablespoon water; cover with plastic wrap. Pierce plastic wrap once to vent. Microwave on HIGH for 4 minutes or until crisp-tender. SERVES (serving size: about 2 2 cups zucchini mixture and cup green beans) CALORIES 326; FAT 8.g (sat 4.5g); PROTEIN 20g; CARB 25g; FIBER 8g; SUGARS g (est. added sugars 0g); CHOL 45mg; IRON 0mg; SODIUM 24mg; CALC 39mg TRY GLUTEN-FREE Gluten is a protein found in wheat, barley, and rye; it's a trendy diet component to eliminate. "Gluten-free" doesn't automatically equate to healthy but it can if it means you're replacing refined-flour foods with foods such as vegetables, fruits, legumes, and gluten-free grains. While it's not essential to eliminate gluten unless you have celiac disease or a wheat allergy, research suggests that some people have a gluten sensitivity that may contribute to issues like bloating or headaches. This 3-Day Detox is glutenfree, so use this time to see if you notice any changes in how you feel. 0 40000 62060 0

THE COOKING LIGHT 3 -DAY DETOX DAY 3 Mango-Avocado Smoothie HYDRATE Reach for water throughout the day; don't wait until you feel thirsty. Add a squeeze of lemon or lime to your glass, or toss in cucumber slices for added flavor if you struggle to get plain water down. Mango- Avocado Smoothie Greek Zucchini Toss Roasted Salmon with Kale-Quinoa Salad Hummus, Walnuts, Grapes, 2 of Cucumber, DAY 3:,55 Total Calories Hummus, Walnuts, Grapes, and Cucumber Greek Zucchini Toss Roasted Salmon with Kale-Quinoa Salad

DAY 3 MANGO-AVOCADO SMOOTHIE Active: 5 min. Total: 5 min. Smoothies are a quick way to get extra fruits, vegetables, and fiber in your day if you re smart about ingredients. Avoid juices and powders with added sugars or sweeteners; instead choose, ripe fruit to add a sweet touch naturally. It s also important to incorporate a protein source to help keep you fueled all morning. 2 cup juice from orange (from 2 oranges) 2 cup spinach leaves ( 6 of ) 2 cup nonfat plain Greek yogurt ( ) 2 ripe avocado (remaining 2 of ) 2 of mango cup ice cubes 4 cup water. Juice oranges. Place all ingredients in a blender; process until smooth. SERVES (serving size: about 2 4 cups) CALORIES 264; FAT 5.3g (sat 2.3g); PROTEIN 20g; CARB 58g; FIBER 3g; SUGARS 40g (est. added sugars 0g); CHOL 7mg; IRON mg; SODIUM 79mg; CALC 54mg GREEK ZUCCHINI TOSS Active: 20 min. Total: 20 min. Zucchini is a great lower-calorie, lower-carb alternative to pasta. It s a neutral tasting veggie that absorbs all the flavors of this simple skillet. Be sure to toss well to coat every strand. The end result is a veggie-based meal in a bowl that you can quickly throw together a nice alternative to salads when you re wanting to fill up on vegetables. 4 cup sliced red onion (remaining 2 of ) 2 teaspoon minced garlic ( 2 of ) 3 cup chickpeas, rinsed and drained 4 teaspoon dried thyme ( 4 of ) 6 cherry tomatoes, halved (remainder of ) 2 cups zucchini noodles ( 2 of zucchini, spiralized) cup spinach, torn ( 3 of ) 2 tablespoons feta cheese ( ) orange teaspoon olive oil. Heat oil in a medium skillet over medium-high heat. Add onion and garlic; sauté 4 minutes or until onions are tender. Add chickpeas, thyme, and tomatoes; cook minute. Add zucchini noodles, spinach, and salt; toss gently to combine. Cook 2 minutes or until spinach is just wilted. Sprinkle with cheese. Serve with orange. SERVES (serving size: 2 cups zucchini mixture and orange) CALORIES 289; FAT 0.2g (sat 3g); PROTEIN g; CARB 45g; FIBER 0g; SUGARS 22g (est. added sugars 0g); CHOL 3mg; IRON 9mg; SODIUM 344mg; CALC 202mg HUMMUS (WHOLE CONTAINER) WALNUTS (WHOLE CONTAINER) GRAPES ( 4 OF CONTAINER) CUCUMBER (WHOLE CONTAINER) CALORIES 72; FAT 8.7g (sat.4g); PROTEIN 4g; CARB 22g; FIBER 2g; SUGARS 3g (est. added sugars 0g); CHOL 0mg; IRON 3mg; SODIUM 33mg; CALC 34mg ROASTED SALMON WITH KALE-QUINOA SALAD Active: 5 min. Total: 20 min. The American Heart Association recommends eating salmon or other fatty fish twice a week to reap the cardiovascular benefits that the omega-3 fatty acids provide. Salmon is also a great source of high-quality protein, phosphorus, and selenium. Grapes add a bright, naturally sweet pop of flavor to this hearty salad. salmon fillet 2 cups kale (remaining 2 of ) 2 cup cooked quinoa ( 2 of when cooked; cook all in prep step) tablespoon Citrus Olive Oil Dressing 5 grapes, halved Cooking spray teaspoon olive oil 8 teaspoon salt 8 teaspoon freshly ground black pepper. Preheat oven to 425 º F. 2. Place salmon on a foil-lined baking sheet coated with cooking spray. Rub evenly with oil, salt, and pepper. Bake at 425 º F for 0 minutes or until salmon flakes easily with a fork and internal temperature reaches 45 º F. 3. While salmon cooks, combine kale, quinoa, dressing, and grapes in a bowl; toss to combine. Let salad stand 5 minutes. Top salad with salmon. SERVES (serving size: about 2 cups salad and 5 ounces salmon) CALORIES 430; FAT 20.3g (sat 4.3g); PROTEIN 2g; CARB 36g; FIBER 4g; SUGARS 3g (est. added sugars 0g); CHOL 45mg; IRON 0mg; SODIUM 279mg; CALC 28mg EXERCISE OR DON'T It's fine to continue your usual workouts if the roughly,00 to,500 daily calories included in our cleanse aren't much lower than what you usually consume. However, if you have significantly higher calorie needs, you may want to avoid strenuous workouts and choose light activities like walking or yoga for the three days of this detox. Bottom line: Do what feels right for your body, and get what you need out of these three days. For some, this may mean focusing on eating habits and getting motivated to start exercise at the end of the cleanse. 0 40000 6206 7