24-Day Challenge HELP!

FIRST TEN DAYS

(THE CLEANSE)

SECOND 14 DAYS

(The MAX Phase)

First 10 Days (The Cleanse)

The Tips and Recipes in this section can be used throughout the challenge and are great options even

beyond the challenge.

BASIC TIPS

Spaghetti Squash (This is by far the best, healthiest way to get your pasta fix without all the

carbs)

Tomato Basil Sauce (This is a perfect addition to the Spaghetti Squash Recipe)

*WARNING* Store Bought Marinara Sauce Contains Vinegar! Which is NOT Challenge Friendly

Cauli-Rice (This is a rice alternative and great healthy filler)

Chicken Cacciatore (This can be added to the Spaghetti Squash or Cauli-Rice)

Chicken Tortilla Soup

Guacamole (Use For Dip, Salad Dressing, or a Cabbage/Lettuce Wrap alone or with Protein)

Oven-Roasted Brussels Sprouts and Carrots

Chicken and Avocado Salad

SMOOTHIES!

Detoxification is quite possibly the single most important

thing we can do to improve our life. When done correctly, it

removes all that stands in our way of pure energy, joy, and

ideal physical experience. When we share space in our

body with substances that do not belong there (created by

an unfit diet-lifestyle), we give away our clarity,

authenticity, and inner power. When we “de-toxify”

(meaning we remove these harmful substances), we find

ourselves in unfettered wholeness and thrive.

BASIC TIPS for the FIRST 10 DAYS

SNACK IDEAS – Hungry? Don’t Worry…Try These Healthy Snacks! Piece of Fruit (Size of Baseball or Smaller)

Berries (Up to 1 Cup)

Natural Peanut or Almond Butter (Up to 2 Tbsp.)(Try with any raw veggie)

Unsalted Cashews or Almonds (1 to 2 Oz. / 12-24 Almonds / ¼ Cup)

Hardboiled Egg (1 to 2)

If you get bored of these things, have a juicer, and want some awesome juice recipes give me a

Buzz! I’ve been using “Juicing for Life” for years and it has the best juice recipes ever!+

FRIED FOODS

REFINED SUGARS

CORN OR WHITE STARCHES

BREAD

WHEAT PRODUCTS

DAIRY

ALCOHOL

COFFEE, JUICE, SODA (ONLY WATER OR SPARK!)

DELI MEATS

HONEY

MUSHROOMS

VINEGAR/SOY SAUCE

SALAD DRESSING (Use Olive Oil with Spices,

Citrus Juice and Zest, Stevia, or Salsa)(Try

Smashing Half an Avocado with some Lemon

Juice and Garlic or Stevia in the Bowl then Toss

with Salad)

NO Looking at the Scale! (Only on days 1, 11, and

24 to track progress)

VEGGIES (Salads During the Day and Steamed at

Night will Scrub Your System)

HEALTHY FATS (Avocado, Nuts/Seeds,

Olives/Olive Oil)

FRUITS (Fibrous and Low Glycemic Choices:

Apples, Grapefruit, Berries)

CLEAN PROTEINS (Tuna and Salmon will aid in

cleansing; Eggs, Chicken, and Beef are Secondary

Options)

CLEAN CARBS (Rice, Hummus, Oatmeal)

3 TIMES MAX – FIRST 10 DAYS

Stevia/Splenda (Stevia is native to sub-tropical

and tropical South and Central America, it is an

herb extract from the plant stevia rebaudiana.

It’s estimated to be between 2-300X sweeter

than sugar. It’s used as a dietary supplement for

the treatment of blood glucose levels and

alleviating high blood pressure.)

WATER

WATER

WATER! (3 TO 4 LITERS

DAILY)

Salsas, Pico de Gallo, or Guacamole make a

great substitution for salad dressing. They are

flavorful, colorful and healthy.

Spaghetti Squash

About This Recipe "This recipe can be substituted in ANY pasta sauce or recipe, and it can be eaten hot or cold. Very versatile main or side dish - and very hard to screw up."

Ingredients o 1 spaghetti squash

o 1 head garlic

o salt

o pepper

o olive oil

o vegetable oil

o vegetables or meat or cheese

Directions 1. Preheat oven to 350-375.

2. Halve raw spaghetti squash with a sturdy sharp knife, scoop out, and discard the squash poop with a spoon.

3. Place halves onto an oven safe cooking dish face up.

4. Clean head of garlic and thinly slice garlic, (the larger pieces of garlic brown nicely, and offer a wonderful layer of complexity to the dish).

5. Spread garlic into the bowl like shape of the squash, salt and pepper vigorously, drizzle with a 50/50 mixture of olive oil, and vegetable oil (get the oil everywhere inside the squash).

6. Place onto the upper middle rack of the oven for about 30-40 minutes. (You will know it is ready when the squash separates with little resistance from the skin).

7. Remove from oven, and place in coldest location possible for at least 20 minutes, before separating from skin.

8. Use a fork to scoop and separate squash strands, add any other ingredients you like at this point.

9. WARNING **** If you use a loose tomato based sauce DO NOT add it immediately to the squash; this makes the squash runny, mushy, and unpalatable. Instead garnish the dish with a little bit of sauce atop the squash, and then offer more sauce on the side, in a separate dish.

Roasted Tomato-Basil Sauce

Ingredients: 3 Pounds Plum Tomatoes (Quartered Lengthwise)

1 Large Sweet Onion

2 Garlic Cloves (Minced)

¾ Teaspoon Salt

½ Teaspoon Dried Oregano

¼ Teaspoon Black Pepper

6 Large Fresh Basil Leaves (Torn)

Directions:

1. Place racks in upper and lower thirds of oven. Preheat oven to 375⁰F. Spray 2 large non-stick

baking pans with olive oil spray.

2. Divide tomatoes, onion, and garlic evenly between prepared pans. Sprinkle evenly with salt,

oregano, and pepper. Lightly spray with olive oil spray. Toss to mix well.

3. Roast, stirring one or twice, until tomatoes and onions are lightly browned and give off an

intense, sweet aroma, about 50 minutes, rotating pans after 25 minutes.

4. Let vegetables cool slightly. Pulse in food processor, in batches, until slightly chunky. Use or

refrigerate in covered contatiner for up to 5 days. (Also can be frozen for up to 2 weeks)

Cauli-Rice

Ingredients: ½ Head of Cauliflower

Directions:

1. Put the cauliflower through your food processor using the shredding blade. (This gives a texture

that is remarkably similar to rice)

2. Steam or Microwave in water until tender. In microwave, place in microwave safe dish covered,

add a couple tablespoons of water and cook on high for 7 minutes. (Careful not to overcook!)

This yields approx. 3 cups (3-4 servings)

Chicken Cacciatore

Ingredients: 6 Skinless Chicken Leg and Side Quarters (about 3 lbs.)

2 Cups “Roasted Tomato-Basil Sauce”

½ Cup Chopped Onion

1 Green Bell Pepper Diced

2 Cloves Garlic, Crushed

¼ Cup Red Wine *Skip This in First 10 Days of Challenge*

Directions:

1. Place all ingredients in slow cooker. Stir to mix. Cover

2. Cook on LOW for 7 Hours

3. After time is up, remove chicken with tongs and place in serving dish. Ladle sauce over chicken.

4. Serve over “Cauli-Rice” or “Spaghetti Squash”

This yields approx. 6 Servings

Chicken Tortilla Soup

Ingredients 2 whole Boneless, Skinless Chicken Breasts

1 Tablespoon Olive Oil

1-½ teaspoon Cumin

1 teaspoon Chili Powder

½ teaspoons Garlic Powder

½ teaspoons Salt

1 Tablespoon Olive Oil

1 cup Diced Onion

¼ cups Diced Green Bell Pepper

¼ cups Red Bell Pepper

3 cloves Garlic, Minced

1 can (10 Oz. Can) Rotel Tomatoes And Green Chilies

32 ounces, fluid Low Sodium Chicken Stock

3 Tablespoons Tomato Paste

4 cups Hot Water

2 cans (15 Oz. Can) Black Beans, Drained

FOR THE GARNISHES:

Diced Avocado

Diced Red Onion

Salsa Or Pico De Gallo

Cilantro

Preparation Instructions Preheat oven to 375 degrees. Mix cumin, chili pepper, garlic powder, and salt. Drizzle 1 tablespoon olive

oil on chicken breasts, then sprinkle a small amount of spice mix on both sides. Set aside the rest of the

spice mix.

Place chicken breasts on a baking sheet. Bake for 20 to 25 minutes, or until chicken is done. Use two

forks to shred chicken. Set aside.

Heat 1 tablespoon olive oil in a pot over medium high heat. Add onions, red pepper, green pepper, and

minced garlic. Stir and begin cooking, then add the rest of the spice mix. Stir to combine, then add

shredded chicken and stir.

Pour in Rotel, chicken stock, tomato paste, water, and black beans. Bring to a boil, then reduce heat to a

simmer. Simmer for 45 minutes, uncovered. Check seasonings, adding more if needed—add more chili

powder if it needs more spice, and be sure not to undersalt. Turn off heat and allow to sit for 15 to 20

minutes before serving.

Guacamole

Ingredients: 1 Large Hass Avocado, Halved and Pitted

2 Tomatoes, Chopped

½ Small Onion, Chopped

¼ Cup Fresh Cilantro

1 Small Jalapeño

1 Tbsp. Lime Juice

½ Tsp. Salt

¼ Tsp. Pepper

Directions:

1. Scoop Avocado into Bowl and Loosely Mash

2. Add Remaining Ingredients

3. Gently Mix Until Combined to Desired Consistency

4. Serve Immediately or Press Plastic Wrap Directly onto Surface

Yield 1.5 Cups (6 Servings)

Oven-Roasted Brussels Sprouts and Carrots

Ingredients: 3 Carrots, cut lengthwise in half then diagonal into long slices

2 Cups Brussels Sprouts, trimmed and halved (quartered if large)

1 Tbsp. Olive Oil

Salt & Pepper to Taste

Directions: 1. Preheat Oven to 425⁰F

2. Toss together all ingredients in large shallow baking pan.

3. Spread vegetables into single layer.

4. Roast, stirring every 10 minutes, until brown and tender (~40 minutes)

Chicken and Avocado Salad

Ingredients: 3 Tbsp. Olive Oil

2 Tbsp. Lime Juice

1 Tbsp. Chopped Cilantro

1 Head of Romaine

2 Medium Tomatoes

1 Medium Cucumber, Peeled, Seeded, Sliced

1 lb. Cooked Chicken Breast, Shredded

1 Avocado, Pitted, Peeled, Sliced

Salt & Pepper to Taste

Directions: 1. Whisk together oil, lime juice, cilantro, salt and pepper in small mixing bowl

2. Combine lettuce, tomatoes, and cucumber in large mixing bowl

3. Toss with half of the dressing and season to taste with salt and pepper; divide among 4 plates

4. Toss chicken with 1 tbsp. of dressing and divide among salads. Top with avocado slices, drizzle

with remaining dressing and serve.

Cleanse Smoothies (Also On Refuel Days for Bkfst/Lunch – Not Snack or Dinner)

*MILK in RECIPES REFERS to SOY or ALMOND MILK*

PEACH and APPLE SMOOTHIE

1 Cup Milk

½ Cup Diced Green Apple (No Skin)

½ Cup Fresh Diced Peach (No Skin)

BLEND BANANA BERRY SMOOTHIE

1 Cup Milk

½ Cup Blueberries

½ Cup Rasberries

1 SMALL Banana

BLEND STRAWBERRY MANGO SMOOTHIE

1 Cup Milk

½ Cup Strawberries

½ Cup Mango

BLEND

HIPPY ALERT!

A Great addition to any smoothie is Chia Seeds!

Grown primarily in Mexico and Bolivia, Chia, like fish, is rich in Omega-3

Fatty Acids. It also has antioxidants, protein, and fiber. It’s the Flax seed

of the future, without the rancid taste.

Frutti di Bosco Salad

Ingredients: Quartered Strawberries

Blueberries

Raspberries

¼ Cup Walnuts

Sprinkle of Shaved, Dried, Unsweetened Coconut

Juice of 2 Lemon Wedges

Directions: 1. Mix Strawberries, Blueberries and Raspberries in a bowl

2. Roughly Chop Walnuts and Sprinkle over Berries

3. Toss on Coconut Shavings

4. Squeeze Lemon Wedges over Top

Second 14 Days (The Max Phase)

The Tips and Recipes in this section can be used for the remainder of the challenge.

NEW TIPS

Veggie Scrambled Eggs

Quinoa & Brown Rice

Meal Replacement Shake Variations

NEW TIPS! (Breathe A Little)

You can “Wine” a little now if you want (While alcohol is not recommended for the 10

day cleanse, a glass of wine during the 14 day MAX Phase is ok!)

Utilize the addition of starchy carbs on your refuel days. (Breakfast or Lunch)

Continue to stay away from soda’s and energy drinks

You can have herbal teas or decaf coffee (Try to stick to water and Spark)

Make sure to take your MNS-MAX Packets with at least 10 oz. of water. And make sure

to consume the whole pack before lunch.

Experiment with different spices! Use them on your meats, carbs and veggies. Just stay

away from anything with sodium contents over 600grams/serving.

WATER!

WATER!

WATER!

Cleansing the body completely changes one’s life

experience; it’s like the difference between going

through life carrying a lead pack and cruising

through with wings on our heels. The one holds us

down; the other uplifts and propels us forward!

Veggie Scrambled Eggs

Ingredients: 2 Large Eggs

2 Large Egg Whites

½ Tbsp. Olive Oil

¼ Red Bell Pepper, Chopped

½ Cup Broccoli, Chopped (Pre-Steam if you want less crunch)

1 Scallion, Diced Small (Easy Alternative is ¼ Cup of Diced Onion)

¼ Tsp. Thyme (Dried, Not Fresh)

Salt & Pepper to Taste

Directions:

1. Beat together eggs, egg whites, and a pinch of salt.

2. Heat oil in large skillet over high-heat. Add bell pepper, broccoli, scallion/onion, thyme, pinch of

salt and pepper. Cook until veggies have softened (about 5 minutes).

3. Reduce Heat to Medium, and pour egg mixture into skillet. Cook ingredients into a scramble

(about 4 ½ minutes).

Serves 2

Refuel Day Starches

Since starchy carbohydrates are only recommended for breakfast or lunch on refuel days, these are a

few quicker options than making brown rice or quinoa from scratch. Both are ready in 90 seconds

(microwave), all natural, 100% whole grain, and challenge friendly. I purchased these at Costco, but visit

http://www.seedsofchange.com for other retailers.

Breakfast Starches: All-Brand Cereal

Kashi-Cereal

Multi-Grain/Whole Wheat Bread

Ezekiel Brand is Fantastic

Fruits

Lunch Starches: Sweet Potato

Brown Rice

Black Beans

Lentils

Quinoa

Multi-Grain/Whole Wheat Bread

Whole Wheat Pasta

LIMIT 1 CUP OF STARCHES PER MEAL

Meal Replacement Shake Variations

A delicious way to have the meal replacement shakes is to combine the

shakes with ice cubes in a blender; Six ounces of water for a thick shake,

Eight ounces for a thinner shake.

If you don’t like the “frothiness”, simply shake powder and nine ounces

of water a shake mixer. (Available at any Vitamin Store or Here from

JennySpark.com for $7 Under Accessories)