yonderfood.com 10-Day Quick Fix

The 10-Day Quick FixA weight loss jump start/detox plan.

Achieving your ideal weight is not accomplished by going on a latest

fad diet or by endless calorie counting. The only way to maintain

a healthy weight is to change your lifestyle. Healthy eating and

exercise have to be a part of your daily life.

This “Quick Fix” plan has been developed to help you jump-start a

new healthier lifestyle (or in some cases, it’s just about getting back

on track). This plan will not only help you to shed a few unwanted

pounds, but it will also detox your body, help to reduce your cravings

for sugar, while helping you to develop healthier eating habits.

Consult your physician before adding supplements to your diet or beginning a weight loss or detox regimen.

yonderfood.com 10-Day Quick Fix

The main premise of this plan is to eliminate all processed foods, sugars, grains and dairy from your diet for 10 days.

Foods to avoid

Foods to enjoyVegetables: any and all fresh organic vegetablesFish: wild or fresh caught or troll caught, no farmed, canned in water or olive oilMeat: lean red meat organic/grass-fed/grass-finished (limit to one serveing per week), chicken/poultry organic pasture raised Eggs: preferably organic, pasture raisedOlive oil (preferably extra virgin only room temp or slightly heated), coconut oil (unprocessed and for high heat cooking)Nuts: raw unsalted almonds, walnuts, macadamias and cashewsSeeds: raw unsalted sesame, pumpkin and sunflower seedsGreen tea, white teaWater: 8 – 8oz of water per day

AlcoholMilk products SugarCoffee (green tea ok)Grains: wheat (bread, biscuits, cakes, pasta), rye, barley, oats, spelt and rice Dried fruit

It’s only 10 days – YOU CAN DO THIS!!

Since this is a detox plan (as well a weight loss jump-start), please try to eat/use all organic, non-GMO foods,

(produce and spice/herbs …), and grass fed meats. Get creative with the allowed “cooking add-ins” so that

you don’t get bored. But remember – it’s only 10 days, so stay focused and committed!

yonderfood.com 10-Day Quick Fix

Tips For A Successful Detox:

Menu - Details on following Pages

Morning lemon juice with apple cider vinegar: This is a great way to kick-start your digestion and cleanses your system. Squeeze the juice of half a lemon & 2 tablespoons of Apple Cider Vinegar in a cup of warm water. Drink first thing in the morning before breakfast. (Add raw ginger and local raw honey for their anti-oxidant properties).

Raw vegetables: Try to reduce the cooking of vegetables. Raw veggies contain more nutrients and enzymes.

Chew: Try to chew each mouthful of food 10 to 12 times before swallowing. Eating slower and chewing more thoroughly at mealtimes will improve your digestion. It will also give you a sense of fullness without a need to overeat.

Drink water: Aim to drink 8 – 8oz of water daily. This will help in the detoxification of the lymph system and support health kidney function. Choose from lemon water and/or herbal detox teas.

Body brushing: Daily body brushing will support circulation and increase skin detoxification. Use a loofah or natural fiber body brush. Before showering, brush the skin with firm circular strokes. Starting at the feet and hands, moving up the legs and towards the arms, avoiding the delicate area of your throat and face, and any rash or sore spots. When finished, take a hot shower. Finish your shower with a 1-minute cold-water rinse, which brings the blood circulation to the skin.

Exercise: During detox try to exercise for 40 minutes 3-5 times a week, but make it a point to move daily/regularly with some walks and/or stretches. Your exercise days need to be vigorous exercise – something that makes you really sweat like some sprints, a brisk jog, walking uphill, hot yoga, or burst interval training. Vigorous exercise increases lymph flow and circulation to help sweat out toxins.

Upon Rising in MorningDrink an 8oz glass of warm (purified) water with freshly squeezed lemon juice & 2 tablespoons of apple cider vinegar. Optional add a slice of ginger and 1 tsp of local raw honey (if possible). Continue to drink water throughout the day - A total of 8 -8 oz. glasses with lemon, (as much as possible).

BreakfastChoose One of the Two Recipes Each Morning:You will alternate between the Wholesome & Hardy Detox Smoothie and the Egg & Veggie Scramble.

LunchSuper Salad with Protein:Greens and veggies are free, so don’t be shy - fill on up! Use as many different types of greens as you’d like. Add in lots of vegetables from the approved veggies list and top it off with

4-6 oz. of lean meat & 2 tablespoons of approved dressing.

DinnerCooked Veggies, Protein & Small Salad:Power greens side saladVeggie side dishChoose 4 – 6 oz. of protein

On-The-Go-Snacks in Between Meals• Yonder Bone Broth Collagen Protein Additional Snack options:• Raw sliced veggies (jicama, bell pepper, snap peas, broccoli,

radish… ) with hummus, tapenade, salsa, creamy tahini• or ¼ cup raw nuts or seeds

yonderfood.com 10-Day Quick Fix

BreakfastCHOOSE ONE OF THE TWO RECIPES EACH MORNING

WHOLESOME & HARDY DETOX SMOOTHIE

1.5 cups super greens like spinach, kale, (no stems), or chard etc.1/2 cucumber 2 stalks celery1 cup pineapple (frozen)1 ripe banana, (frozen works best)1/2 small lemon (rind optional)1 scoop Protein Powder flavor of your choice.1 Tbsp. chia seeds1 Tbsp. Hemp seeds1 Tbsp. almond butter (optional) ½ Tbsp. coconut oil/butter 1 cup unsweetened coconut or almond milk(Water and ice as needed for desired consistency)

Combine all of the ingredients in a blender (strong powerful blender like a Vitamix optimal) and blend on high for 2 minutes or until smooth. Add water if the shake is too thick.

EGG AND VEGGIE SCRAMBLE

2 Tbsp. chopped onion 1/4 c of red bell pepper – chopped 1/2 c spinach3 organic/cage-free eggs 1 Tbsp. coconut oil (optional)2 Tbsp. of chopped avocado

Sauté onion & red bell pepper in coconut oil in a frying pan on med-high heat. Once tender, reduce heat to medium add 3 eggs, scramble eggs (whisk eggs in a separate bowl, add the spices, then add to onions & peppers). When eggs start to set, reduce heat and add in the chopped spinach. Remove from heat once spinach has wilted. Top with 2 Tbsp. of chopped avocado. (I also sprinkle a dash of hot sauce on top).

See our complete approved grocery list of greens, vegetables, meats, oil, and cooking add-ins on page 8

yonderfood.com 10-Day Quick Fix

LunchSUPER SALAD WITH PROTEIN

Greens and veggies are free, so don’t be shy - fill on up! Use as many different types of greens as you’d like. Add in lots of vegetables from the “free” veggies list and top it off with 4 - 6 oz. of lean meat & 2 tablespoons of approved dressing.

*LEAFY GREENS Choose one or more of the following: Spinach, arugula, baby kale, mixed greens, Swiss chard. (You may add in romaine lettuce as long as you use another dark leafy green as well).

*VEGETABLES Choose at least 3 of the following veggies: Cucumber, celery, bell peppers (red, yellow or orange), onions (red or brown), cabbage, carrots, broccoli, radish, beets, cauliflower, jicama, mushrooms, snap peas, roasted or steamed asparagus, fresh: cilantro, parsley, mint, dill. (You may also choose any veggies from the “Dinner” veggie list as well).

*PROTEIN Choose 4 – 6 oz. of the following: Grass-fed or Free Range Chicken, turkey, or *beef, salmon (baked/grilled or canned), hard-boiled eggs. *Limit beef to once a week

*DRESSINGS Choose 2 Tablespoons of the following: olive oil with lemon juice & ¼ tsp fresh minced garlic and herbs; apple cider vinegar, olive oil, salt and pepper, tahini w/lemon juice, garlic, salt & pepper. But don’t stop at this list, get creative with dried or fresh herbs and spices mixed into the approved oils, vinegars and juices.

*See our complete approved grocery list of greens, vegetables, meats, oil, and cooking add-ins on page 8

yonderfood.com 10-Day Quick Fix

DinnerCOOKED VEGGIES & PROTEIN WITH SMALL SALAD

*SMALL SALAD Choose one or two of the following power greens to make into a small side salad: spinach, arugula, baby kale, Swiss chard, (top with any approved veggies and dressing).

*COOKED VEGGIES Choose one of the approved (non-starchy) veggies to either steam, lightly sauté’ or oven roast: Asparagus, broccoli, Brussel sprouts, cauliflower, bell peppers, onions …

*PROTEIN 4 – 6 oz. of (Baked, roasted or grilled), grass-fed/pasture raised meat or salmon, shrimp, or scallops, hard-boiled eggs, tofu.

*DRESSINGS Choose 2 Tablespoons of the following: olive oil with lemon juice & ¼ tsp fresh minced garlic and herbs; apple cider vinegar, olive oil, salt and pepper, tahini w/lemon juice, garlic, salt & pepper. But don’t stop at this list, get creative with dried or fresh herbs and spices mixed into the approved oils, vinegars and juices.

See our complete approved grocery list of greens, vegetables, meats, oil, and cooking add-ins on page 8

yonderfood.com 10-Day Quick Fix

After you are all done, try to keep up the eating lifestyle. Add in some complex

carbohydrates such as healthy grains like quinoa, or steel cut oats. Also, make sure

you add in foods like sweet potatoes, beans and legumes. Your body uses these

healthy complex carbohydrates as a fast energy source (that won’t give you the

highs and lows like processed sugars/foods do), they also help aid in your digestion.

Vegetables, oats, quinoa, beans, legumes, nuts, seeds, and fruit all contain an array

of good carbs that aid in mental focus and a healthy mood. You may also want to

consider adding in full fat organic dairy, (If dairy does well with you). If you are a coffee

drinker, you can go back to enjoying a cup of coffee, and if you enjoy alcohol, you can

add in a few drinks here and there. I personally love red wine and choose Pinot Noir

because it is lowest in sugar. (I enjoy a glass or two every so often). For dessert, I love

dark chocolate 80% cocoa or more, mixed with almond butter. Or a bowl of berries

with organic heavy cream poured over them. SO GOOD!

This is my daily eating lifestyle and I really do NOT feel deprived at all! I can enjoy

coffee here and there, complex carbs like sweet potato and quinoa, a nice glass of

wine, a nice steak, and some high antioxidant desserts. I LOVE FOOD and eat to

provide nutrients to my body, BUT I do not skimp on great taste!

Life is so GOOD when your body feels so good!

Collaboratively written by:

Sheri Geoffreys, Founder – Cancer Survivor

Gina Gallagher, Fitness Trainer

Dr. Scott Collie, Clinical Nutritionist – Chiropractor

What’s Next...

yonderfood.com 10-Day Quick Fix

Approved - Grocery ListCHOOSE ORGANIC, AS MUCH AS POSSIBLE

ArtichokesArugula AsparagusBaby Kale Bean SproutsBeet GreensBroccoliBrussel SproutsCabbageCauliflower Celery ChivesCilantro Collard GreensDandelion Greens EndiveFennel GarlicGreen BeansJicama Mushrooms Mustard Greens OnionsParsley Radishes Red, Yellow or Green Bell Peppers Romaine LettuceShallots Snap Beans Snow Peas Spinach Summer SquashSwiss Chard

TomatoesTurnip greens Watercress Zucchini

ApplesAvocadoBananasLemons LimesPineapple (Frozen)

Chicken Breast/TenderloinsEggs (Organic/Pasture-RaisedGround Turkey Lean BeefTofu

SalmonScallopsShrimp

Almond Butter or Natural Peanut ButterAlmondsCashewsChia SeedsFlax SeedsHemp SeedsMacadamiasPumpkin SeedsSesame SeedsSunflower SeedsWalnuts

Almond MilkApple Cider VinegarBalsamic Vinegar1-2 Tbsp. of Fresh Sqeezed Oragne, Grapefruit, Lemon or Lime JuiceCoconut MilkCoconut OilDijon MustardExtra Virgin Olive OilLocal Raw HoneyBone Broth & Vegetable BrothHummusTahiniTapenade

Black Pepper Cayenne Pepper Chili Powder CorianderCuminGarlic Powder Onion Powder Oregano ParsleyRosemary SageSea saltThymeTurmeric

Green TeaHerbal TeasWhite Tea

Vegetables & Greens

Fruits

ProteinsChoose grass-fed/pasture raised – clean meats

FishChoose wild or fresh caught or troll caught, no farmed, canned in water or olive oil.

Nuts & SeedsAny nut butter such as:

Oils/Vinegars/ Condiments Drinks

Dried Seasoning