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INNER SCULPTING  RECIPES

Who is going to do the healing during these 21 days?

There is an undeniable universal energy that runs through us, in and out at all times. This energy is the same energy that makes your hair grow, the same energy that circulates your oxygen, the same energy that moves blood and micronutrients to each of your organs. This is the same energy that makes sure you keep on breathing even while you are asleep or unconscious. This is the same energy that organizes the rods and cones in your retina so that you can see the beautiful colors of life. This is the same energy that also controls your digestion, cleanses your Lymphatic and Glymphatic  systems while you are sleeping. This same energy makes rain fall, flowers grow, and even generates the thoughts in your head. This is the energy of healing. 

Show this protocol to your doctor and get their approval before embarking on it, especially if you have ANY medical problems, take medication for high blood sugar or high blood pressure or if you are over the age of 70. You MUST talk to your doctor about fasting.  Medications to lower your blood sugar and blood may need to be adjusted by your doctor.  If you have any allergies to any of the recommended foods, you MUST avoid them.

 

FOR 21 DAYS WE WILL FOCUS ON THE RESTORATION OF OUR MITOCHONDRIA AND MICROBIOME

From today until Sunday is prep week (food shopping, cutting, preparing and storing food). This prep week is important because it will become part of your lifestyle routine. You may start as soon as you are ready. If you need more time to start, don't worry you can start at your own pace

 

Eating and fasting schedule:  Every day eat for 9 hour only and fast for 15 hours.

One of the secrets to success is to be consistent with practicing a 9-hour eating window. The time your personal eating window begins is up to you. The ideal is to eat all of your meals at any point within a 9 hours window and then you will have a beautifully effective 15 hours of fasting every day!  

Eat to satisfaction but not fullness.  Healthy snacks are allowed as long as it is inside your 9 hours eating window (raspberries - blueberries - some nuts, boiled egg, avocado .......... )

First 3 days:  Power-Wash soup 

for Breakfast. Lunch. Dinner

If you have any allergies to any of the recommended ingredients,  you MUST avoid them. If you don't tolerate traditional yogurt, please substitute with almond based or soy based yogurts.

This week on Sunday we begin the program with a very powerful and delicious soup. Only eat soup for the first 3 days. 

Ingredients for the 3 day power-wash soup:

2 cups of cauliflower stalk (set aside flowers for other use)

2 cups sliced carrots
3-5 tbsp extra virgin olive oil
1  1⁄2 cup chopped parsley including stems

2 cups chopped green onion, discard the white part

12 oz of broccoli stalks (set aside flowers)
3 oz baby kale chopped
2 tsp turmeric powder

1⁄4 tsp freshly ground black pepper
1⁄2 cup cilantro
salt to taste
3 tbsp shredded daikon radish (add raw in the serving bowl just before eating) 1 cup broccoli sprouts as a side dish (important)

Preparation:

Sauté carrots and cauliflower in olive oil on low for 10 minutes and then add the other vegetables and spices. Heat and stir for 1 additional minute and add 12 cups of water (bone broth). Bring mixture to a boil, stirring as needed. Cover and simmer for 20 minutes. Remove from heat and add cilantro. Finally, when the soup is served, add 1 tbsp freshly grated daikon radish per serving as a garnish (contains myrosinase). The daikon radish is always added to soup after already served in a bowl.

For beverages: you may consume lemon or herb (try mint, rosemary, or basil) infused water. Again, remember to exclude ingredients that you may have allergies to.

 

Food for after the 3 initial days.

Morning routine.

Start your day with a big smile and a 3 thoughts of gratitude for this new day that beguins. Think of simple things that you are grateful for.  Follow up with a warm glass of water and a 3 minutes box breathing practice. We will go over box breathing technique at our upcoming meeting this week on Thursday at 6pm. 

Next 7 days  (we start with dinner)

Dinner:  One bowl of raspberries with two spoons of plain yogurt  and one spoon of fiber (garden of life raw fiber)    Important: Go to sleep with 3 thoughts of gratitude for this day that is ending..

 

Breakfast: Monday to Sunday:  

-Two soft boiled eggs, one avocado Orin you don't tolerate avocado you can exchange for olives or any other vegetable 

- one pink color energy smoothie. (recipes are below)

Lunch: Monday to Sunday:  A good portion of grilled or cooked Salmon or any sea food you like. Top with a couple spoons of Chris's delicious and nutritious green sauce. Add a big bowl of one or more of your favorite vegetables. Steam veggies for 3 to 4 minutes add seasonings, salt, black pepper.  Other herbs are also welcome here.  What if I don't eat fish?  You may choose chicken or pork but less Omega 3 fatty acids.  What if I am vegetarian? You may have lentils, mushrooms or beans.

Dinner: You may alternate between our awesome microbiome booster dish and our amazing mitochondria booster dish. (scroll down for recipes)

   

 

Next 7 days: 

  • Morning routine.

  • Start your day with a big smile and a though of gratitude. Think of things you are grateful for this morning, follow up with a warm glass of water and a 3 minutes box breathing practice.

  • Breakfast:  

  • -Two soft boiled eggs

  • - A big bowl of mixed blueberries and raspberries add one tablespoon of bee pollen, one spoon of raw bee honey, two spoons of plain yogurt and juice of one lemon. Mix and enjoy!

  • Lunch: A bowl with our famous lentil and mushroom low inflammation soup and a bowl with our delicious mitochondria's booster salad.

  • Dinner: Monday to Sunday:  Seafood or grilled chicken with a big bowl of just one type of your favorite vegetable. Olives or asparagus are great here.

Last 3 days:

We finish this rejuvenating journey with  a repeat of the 3 days power-wash soup as in the beginning.

Power-Cleanse 3 day schedule. (Scroll up for the recipe )

What about exercise?

We will talk about exercise recommendations at our Sunday meeting.

Important:  if at any point, and for any reason you get off track, be kind to your self. DON'T make hard judgements on yourself.  Meet yourself where you are at. Don't worry too much. Getting off track it is completing normal.  But please let me know if you do and I will help you to get back on track.

 

RECIPES:

PINK ENERGY SMOOTHIE
INGREDIENTS:
1 red bell pepper
3 celery sticks
1⁄2 dragon fruit
Juice of 2–3 lemons
1 Shiitake mushroom
3 red radishes
2 tablespoons raw honey
5 mint leaves
Ice cubes and/or water to achieve desired consistency.

:

Chris's signature green delicious sauce

NGREDIENTS:
1 large bunch cilantro, fresh mint and fresh basil in ratio of 2:1:1 (if you don’t have all the greens, it can be done with just the cilantro in a pinch). The recipe is very forgiving!
1/3 sweet onion
1 jalapeño with seeds, if you like spicy
Couple shakes sesame oil, hot sesame if you like
1⁄2–1 teaspoon tahini paste or almond butter
Couple shakes soy sauce
Juice of 3 limes (or 1–2 lemons) 

DIRECTIONS:
Blend all ingredients together on the highest setting until smooth. Ready to serve. Put left over in a jar in fridge for later. 

Microbiome's Booster:

A mix of well-balanced raw vegetables designed to rebuild your mitochondria, lower blood
sugar, lower insulin levels, triglycerides and overall inflammation. You may add one
egg on top of this salad, if desired.
INGREDIENTS
1 cup broccoli
1 cup chopped carrots
1 cup red bell peppers
1⁄4 cup walnuts
1 cup cauliflower
1⁄4 cup parsley
1⁄4 cup cilantro
1⁄4 cup raisins or less
Handful chopped green onions
1 boiled egg
olive oil, optional


DIRECTIONS
1. Without the egg, place the other ingredients in a food processor an chop to an
appealing consistency. Or chop the ingredients by hand.
2. Place all the chopped veggies in a big bowl and mix. You may add extra virgin olive oil
for taste.
3. Salt pepper, a dash of curry powder and a dash of olive oil can be yummy additions.
4. Add a boiled egg or over easy egg to serve on top.
5. Bon appetit! Remember to exclude ingredients that you may have allergies to.

 

 

Mitochondria Booster

INGREDIENTS

1 medium red beet:  (precook until soft about 20 minutes)

1 medium yellow beet:  (precook until soft about 20 minutes)

1/2 sweet onion

2 cups of fresh spinach

1/2 cup cilantro

1 whole avocado

1/2 cup broccoli sprouts  (don't put in food processor)

1 soft boiled egg. (add on top of dish)

Juice of 1 lemon

sea salt and black pepper to taste

dash of olive oil

DIRECTIONS

1. Without the egg and sprouts, place the other ingredients in a food processor an chop to an appealing consistency. Or chop the ingredients by hand.

2. Place all the chopped veggies in a big bowl and mix. You may add extra virgin olive oil for taste

.3. Salt pepper, a dash of olive oil are yummy additions.

4. Add a boiled egg or over easy egg to serve on top. 

5. Bon appetit!  

Remember to exclude ingredients that you may have allergies to.

MUSHROOM/LENTIL SOUP: 

3 tbsp olive oil

2 cups dry lentils
(soak lentils in water for 30
minutes before cooking and drain off the water)

3 ½ cups mushrooms, sliced(cremini or shiitake or use different types of mushrooms)

10 cups bone broth. 

4 carrots, peeled and diced

4 stalks celery, diced

1 large onion, diced

6 cloves garlic, minced

1–2 sprigs fresh thyme

2 cups chopped tomatoes

1 ½ tsp salt (Himalayan or sea salt)-or to taste

½ tsp black pepper

2 tbsp Balsamic vinegar (optional)

Add lots of Parsley and cilantro before serving

 

DIRECTIONS:

Heat oil in a heavy large saucepan over medium heat. Add onions, celery, carrots, garlic, thyme, salt and pepper. Let the vegetables cook until they soften and begin to brown, stirring occasionally—about 20 minutes. Add the stock and diced tomatoes with any juice from the tomatos and bring to a boil. When it comes to a rolling boil, add the lentils and mushrooms. Reduce heat to medium–low, covered and simmer until the lentils are tender, about 30 minutes. Garnish with another drizzle of olive oil, black pepper and a drizzle of balsamic vinegar (if desired).

 

ONE SMOOTHIE A DAY WILL KEEP DISEASE AWAY. (optional smoothie)

 

1 cup fresh aloe vera 

1 red beet large size

Juice of 2 fresh lemons

½ inch of fresh ginger root. (add more ginger if you like.)

1 banana

2 shiitake mushrooms

A pinch of cinnamon on top of smoothie (cinnamon is optional)

 

DIRECTIONS:

  • Take the aloe vera leaves and cut the 2 ends and then cut each leaf into 3 equal sized pieces. Place the aloe vera pieces standing-up vertically so that the bottom end sits in 2–3 inches of water for about 12 hours. Rinse the aloe vera. (Prepare enough for the whole three day power cleanse.) 

  • Cut off the skin and extract the gel. Use one cup of aloe vera gel for one smoothie and refrigerate the remainder. You can freeze it if you like in small portions or an ice-cube tray.

  • Cut the beet (raw, washed, no need to peel), ginger and banana cut to size appropriate for your blender.

  • Combine with lemon, aloe, add ice and water and enjoy.

            REMEMBER, YOU ONLY LIVE ONCE.  MAKE THE MOST OF IT!  SEE YOU SUNDAY.

         Please use the zoom link below to our Sunday the 24 group meeting and for all our meetings.

​      https://us02web.zoom.us/j/6375521618?pwd=d013aS9qd1RSUVh6MTRTR3V1YWQyZz09 

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Mushrooms contain unique healing compounds

Our Microbiome's booster and Mitochondria's booster dishes are highly anti-inflammatory.

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