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2 BEFORE YOU START, CONSIDER THESE GENERAL GUIDELINES: 1. Use stevia to satisfy your cravings for sweets and carbohydrate-rich foods. 2. Eat fruits alone on an empty stomach. 3. Eat a variety of foods you can tolerate to get all the nutrients and diversity your body needs. 4. Eat only organic foods. 5. Eat only grass-finished meats and wild caught fish if eating animal proteins. 6. Use fresh-pressed raw oils (never eat refined fats and oils again!). In the beginning you may not be able to digest fats until your liver is cleansed. 7. Plan your meals around these universal principles (see BE 7 Universal Principles Infographic : ~ 80/20 rule ~ acid/alkaline principle ~ expansion/contraction principle 8. Cook foods properly for healing (do not overcook meats; cruciferous vegetables should be fermented or lightly sautéed). 9. Plan for cleansings and unique times in your life when you may need to change what you are eating. 10. Drink 3 quarts of water a day but not with meals as that inhibits digestion. Use tea or coconut kefir instead. 11. Many people find they do well on sparkling mineral water. For many people it can help stimulate digestion. You ll have to experiment and decide if it works for you or not. A bit of fresh squeezed lemon and lime juice with Stevia makes a refreshing way to obtain your daily water intake, especially in the warm-weather months. I recommend you use the Gerolsteiner brand as it s a true mineral water and not manmade. Since it naturally comes up from the ground with the minerals it provides a refreshing and alkalizing drink. 2

3 12. Sip on good quality herbal teas, fermented drinks and bone broths throughout the day as desired. Use stevia to sweeten teas for a satisfying sweet taste after a meal. 13. In the afternoon when everyone is looking for a sugar pick me up, remember that your brain will be perfectly happy with some Vitality Super Greens, Super Spirulina, Pea Protein, Whey protein, a green smoothie, or some fermented coconut meat. IN BETWEEN MEALS Since it is best not to drink too much liquid during your meals (it dilutes your gastric juices), be sure to hydrate throughout the day. Besides the two glasses you drink when you first wake up, find time to drink about 6 more glasses of pure water throughout the day. Drinking half your body weight in ounces is a good place to start. Since your body will be busy detoxing, it s a good idea to increase your water intake at this time. EVENING/BEDTIME Be sure to plan your day for tomorrow to ensure your success! If you are going to be using a BE grain or almonds, be sure to soak them overnight. Smoothies can be made up ahead of time and are good for a couple days in the refrigerator. Make up water bottles so they are ready to grab first thing in the morning to begin hydrating yourself. Have a cooler ready and place your lunch in containers that are ready to go in the morning. Pack a shaker cup, stevia, and the Vitality SuperGreens, Super Spirulina Plus, or Pea Protein for an energizing pick me up in the afternoon. Limit blue light exposure from computers, TV s, CFL lights, and pass on stimulating shows that can interfere with sleep. Plan to start your bedtime routine early so you are in bed by 10:00 pm. 3

4 Morning GENERAL MEAL PLAN SCHEDULE (Adjust times to fit into your personal schedule) 6:00-7:00 am (or upon waking): Over the next minutes, drink 2-8 oz glasses of water. Suggestion: mix with ¼ tsp salt, lime juice and stevia to create a very hydrating and alkalizing start to your day. Hot lemon water is also a great way to stimulate peristaltic action in your intestines for a morning elimination. Take any empty tummy medications or supplements at this time 6:30 am: Drink a probiotic juice or enjoy a serving of sour fruit. To make a probiotic juice, or as we like to call it an Adrenal Tonic simply combine 8 ounces of young coconut kefir and 1 oz of a sour juice concentrate. Add stevia liquid to taste. It s a refreshing drink that provides an abundance of antioxidants for your body. (Examples of sour juice concentrate may include: black currant, pomegranate, cranberry, acai, sea buckthorn, noni, sour cherry or grapefruit). Genesis Today is one brand that makes a variety of pure juices from which to choose. 7:00 am: Drink a green smoothie or some miso soup or take it with you to sip on your way to work. Vitality SuperGreens is also an option and can be mixed with whey protein and stevia. (Unless you do physical labor, or have an enormous appetite upon waking, it s best to eat lightly upon waking. Wait until you have an appetite and have brunch). 8:00-11:00 am: Continue to sip on water throughout the day but not with meals. Snack/Brunch 10:00-11:00 am: If you have the time, it is ideal to have a fuller meal or brunch around 11:00 and then lunch around 2:00. Recognizing that most people don t have time or access to these options, we recommend choosing a mid-morning snack from the BE Snacks document. 4

5 Stage 1 Brunch Options: Grain Brunch: High water content snack such as a grain soup or grain porridge accompanied with vegetables. Add salt and herbs to taste. Serve with young coconut kefir and ocean vegetables. Animal Protein Brunch: Eggs (1 egg and 2 yolks) lightly scrambled, over easy in coconut oil or butter, or an omelet with cultured vegetables and sautéed vegetables and a few ounces of coconut kefir. Stage 2 Brunch Options: Fermented Soy (some people may be fine with these in stage one as well) Miso Soup: Wakame sea vegetable and other non-starchy veggies can be used in this soup making a very hardy meal in itself. Natto: Buy from Oriental markets without MSG and whip it in a bowl 50 times after adding cultured vegetables, finely chopped onion, mustard, wheat-free tamari, raw egg, etc. Fermented Milk Kefir: (introduce only after mucosal lining or inflamed gut has healed and dairy-loving bacteria have colonized). Add to 4-6 ounces of kefir: ~ 2 ounces of water and 1 TSP of flaxseed fiber makes balance with any organic oil including pumpkinseed, flaxseed or coconut oils, ground flax fiber, raw egg yolk, fermented beets, seed or nut meal, vanilla flavoring, stevia. ~ Fruit juice concentrates such as cranberry juice, pomegranate juice, black currant juice, pineapple juice or fresh strawberries, blueberries or blueberry concentrate. Lunch 12:00-2:00 pm: Lunch begins when you feel hunger or desire for solid food. The best times for digesting animal protein is typically between 11:00 am and 2:00 pm, but we assume most people have lunch between 12:00 pm and 2:00 pm. Animal protein is easiest to digest when it is rare. Remember animal protein combines with non-starchy vegetables, ocean vegetables, and cultured vegetables. 5

6 Stage 1 Lunch Options: Grain Lunch: (previously soaked) 20% grain served with vegetables (land, ocean, raw, or cooked); soups. If your digestion of grains is poor, take your grain brunch with an Assist enzyme from Body Ecology. Animal Protein Lunch: Protein/eggs (not over cooked - 20% of meal) served with non-starchy vegetables (cooked, raw, ocean land) such as a large salad with steamed vegetables and dressing made with unrefined oils. If digestion of animal protein is poor, use Assist HCL with pepsin, pancreatin and eat fermented foods with meals. Stage 2 Lunch Options: Snack Soaked and sprouted beans (best if cooked), with vegetables and salads. If digestion of dairy is poor use Assist for dairy. 3:00-4:00 pm: Snacks (see BE Snacks ). Begin drinking your third quart of water. Dinner 6:00 pm: Ideally eat a vegetarian meal for dinner. This will be best for the liver and help with hormone balance. It also helps ensure a better night s sleep. Stage 1 Dinner Options: Soaked BE grain dishes, soups made with veggies and grains, stir-fried grain and vegetables dishes, grain salads, raw salads, steamed veggies with unrefined If digestion is poor, use Assist enzyme to aid digestion Evening 9:00 pm: Some people find it helpful to keep blood sugars stable by having some Super Spirulina in the evening. This form of protein taken before bed will help to increase muscle mass. 10:00 pm: Lights Out! 6

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