The Fresh Reset by Meg Sylvia

RECIPE BOOK

hello and welcome to the fresh reset! This is the first step in your journey to kicking your sugar and carb addiction to the curb. Throughout this guide, I will walk you step-by-step through exactly how to prepare for the next 14 days to ensure you have the most successful cleanse possible. Preparation is so unbelievably important to accomplishing a successful cleanse. Jumping into anything in life unprepared is a recipe for failure, and because you invested in your health, you should do everything within your power to ensure that this investment pays off. “If you fail to plan, you are planning to fail”—Benjamin Franklin Understand something right off the bat; you are 100 percent capable of doing this. By completing The Fresh Reset, you’ll have complete control over your cravings and live a healthier and happier life because of it. But we know it’s not going to be easy. These next 14 days may be relatively intense. However, every day of this cleanse is going to make you stronger, both mentally and physically. You can stare cravings in the face and say, “NO MORE... ENOUGH IS ENOUGH!”

the formula for success We know this will be an amazing and successful experience for you because the formula we use is the one from our extremely successful Smart Diabetes Solutions 21 Day Jumpstart Challenge. After working with more than 10,000 people on developing healthy habits to help with blood sugar levels and weight loss, we modified the formula for the Fresh Reset to focus exclusively on sugar and carb cravings and addiction. THE FRESH RESET | PRE-CLEANSE STARTER GUIDE

THE SUCCESS FORMULA COMBINES KNOWLEDGE, GUIDANCE AND SUPPORT. )) First, we give you the exact knowl-

edge you need to fully understand the effects that the foods and drinks you consume on a daily basis have on your overall health. Knowledge is power, and the more you know the better decisions you’ll make for yourself.

)) Second, we provide you with the path

to a successful cleanse. You’ll know what to do every morning, noon, and night to ensure you stay on track.

)) Lastly, and the key to our programs, is

the around-the-clock support you’ll have from the Facebook group. This means that any questions you have about how to tweak a certain recipe, what to do if you’re on the go or if you need some extra encouragement to get you through a tough day, the team and your fellow participants are here to help.

the week before STEP 1: READ THE INFORMATIONAL MATERIAL Preparing for the cleanse begins with reading all the informational material. You can find this in the Knowledge is Power Guide. The information provided is a combination of university, independent and private research studies focusing on foods, biochemistry, emotions and brain functions. It’s extremely readable and relatable so you won’t feel overwhelmed and confused. You will essentially have the Cliff Notes version of hundreds of pages of research. The goal of reading the Knowledge Is Power Guide is to start making some connections with the things you consume and how you feel afterwards. As you read, think back to the times you felt low on energy, had mind fog or were in a bad mood for seemingly no reason. Connect how you felt with how and what you ate at those times. Were you eating for emotional reasons like stress and anxiety or maybe just binging late night?

The reason why this is so important to do is that it will allow you to understand how cravings or addiction might have contributed to why and what you ate. It will help reveal how eating that way too often created a negative health cycle that led you to where you are now. Once we break the chains of addiction and take the cravings out of the equation, you will be able to make better food decisions in the future with ease. To do that, you need to connect the information to your own personal lifestyle.

THE FRESH RESET | PRE-CLEANSE STARTER GUIDE

why meal plan? Let me begin by being honest... Yes, meal planning does require time and effort that you don’t usually allot to your meals. It may take some extra time at first to learn the steps in order to become efficient. However, the benefits of meal planning far outweigh the costs. It will save you hours during the week and change the way you think about food. This chapter is an outline of the many benefits of meal planning. This will help you can understand just how much time, money and stress it’s going to save you and your family in the long run.

#1: REDUCES STRESS: NO MORE NAGGING “WHAT’S FOR DINNER?” By the time 5 o’clock rolls around, the entire household is hungry and wondering when dinner’s going to hit the table. If you usually scrape dinner together at the last minute, you’re all too familiar with this daily cycle. When dinner time approaches, you begin feel the effects of low blood sugar levels. You browse through the fridge waiting for inspiration to hit you. When it doesnt, you throw together the quickest dinner you can think of, which often may not be a healthy one. Maybe you order takeout when you’re feeling too tired to step into the kitchen at all. With meal planning, these issues magically disappears. I can’t tell you how much stress and time having a plan saves me on a daily basis. The thought “What should I make for dinner?” used to pop into my head hourly throughout the day. Each day, I would browse the Internet looking for recipes that would suit everyone’s needs and preferences. I’d estimate I spent a good hour each day just thinking about dinner and searching for the perfect idea. What a waste of time and energy! With meal planning, all I have to do is spend a few minutes picking out one of my pre-made weekly meal plans on Sunday afternoon. I pick a plan that has recipes I haven’t made in a while, or one that has recipes I’ve been craving lately. With my menu in hand, I no longer have to worry about what I’m going to make each day; it’s all in the plan! Knowing I have a plan lifts a weight off my shoulders. Can you imagine how great this will feel for you? THE FRESH RESET | PRE-CLEANSE STARTER GUIDE

spend more money than you originally budgeted for the week.

#5: CUTS DOWN ON CLEANING!

#4: ENSURES GOOD NUTRITION AND A VARIETY OF DELICIOUS MEALS

By preparing the ingredients for the entire week’s worth of meals at once, you only have to clean after your prepping once instead of every day!

We designed the meal plans with your health as our number one concern! You can rest assured that by following our meal plans, you will only eat meals that nourish your body, encourage weight loss and help keep your blood sugar levels more stable. Sticking to a meal plan created just for you is the perfect way to ensure that you’re staying on a healthy track. The best part is that you don’t have to stress about counting calories or thinking about the right foods to eat. All you have to do is follow the plan. We also created these recipes based on suggestions from our readers’ favorites. We took your favorite homestyle meals and reworked them to make sure they’re not only healthy, but also taste great. Following a meal plan allows you to eat delicious meals every single day of the week.

Think of the mess you make when preparing a meal: getting out the cutting board and knives, cleaning and chopping ends off produce, mixing marinades, etc. With meal prepping, even if you don’t pre-cook the meals, you cut down on that entire process every day. All you need to do is pull out your containers from the fridge, dirty a pot, pan or baking sheet and put the containers into the dishwasher.

Finally, meal plans help encourage variety. If you’re anything like me, without a plan you would literally cook pasta three times a week, simply because it’s what you have on hand and all you can think of after a long day. I remember growing up, my mom would cook grilled chicken almost every night because it was just so simple to throw together. We used to call it dinner at the “Chicken Again!” restaurant. With a meal plan, a variety of delicious meals are pre-worked into your week. You know that when you open the fridge, everything you need for the night’s meal is sitting there waiting for you to cook it. Variety helps keep food interesting and enjoyable!

THE FRESH RESET | PRE-CLEANSE STARTER GUIDE

approved foods list This chart uses the Cleanse Guideliness to categorize individual ingredients to show you exactly what is acceptable during the cleanse.

APPROVED FOODS VEGETABLES »» Artichokes/sunchokes »» Asparagus »» Broccoli »» Brussels sprouts »» Cabbage »» Cauliflower »» Celery/celery root »» Chard »» Collards »» Cucumber »» Eggplant »» Garlic »» Ginger »» Green beans »» Horseradish

»» »» »» »» »» »» »» »» »» »» »» »» »» »» »» »» »»

Jicama Kale Leeks Lettuce, all leafy greens Mushrooms Onions Parsnips Peppers, all varieties Radicchio Radishes Rutabaga Snow/snap peas Spaghetti squash Spinach Turnips Yellow squash Zucchini

FRUITS »» Acai Berries »» Blueberries »» Blackberries »» Elderberries »» Goji Berries »» Cranberries »» Raspberries »» Red Plums »» Grapefruits

FATS »» Avocados, avocado oil »» Olives, olive oil »» Coconut oil »» Flax oil »» Sesame oil GRAINS »» Quinoa »» Basmati Rice »» Wild Rice

THE FRESH RESET | PRE-CLEANSE STARTER GUIDE

DAIRY »» Cottage Cheese »» Greek yogurt/kefir, plain MEAT & FISH »» Chicken (white meat) »» Turkey (white meat) »» 90%+ lean ground beef »» Tuna, Salmon, Trout »» Oysters, Mussels »» Crab, Lobster NUTS & SEEDS »» Nuts/Seeds »» Walnuts »» Almonds »» Brazil nuts »» Cocoa/cacao (100%), nibs »» Chia seeds »» Coconut, all unsweetened »» Hazelnuts »» Flax seeds »» Hemp seeds »» Macadamias »» Pecans »» Pistachios »» Pumpkin seeds »» Sunflower seeds »» Sesame seeds, tahini »» Unsweetened nut milks 19

LIMIT FOODS The following foods are okay in small amounts. VEGETABLES »» »» »» »»

Sweet Potatoes Peas Carrots Tomatoes

MEAT & FISH »» »» »» »» »» »»

Bacon Pork Lean Steak Pepperoni Sausages Wild Sardines

FRUITS »» Un-ripe Bananas (Green Tips) »» Sweet Cherries (Raw) »» Peach »» Prunes »» Pears »» Apples, with skin »» Strawberries »» Grapes

GRAINS

FATS »» Organic Butter, Ghee

»» Dairy milk »» Non-Processed Cheeses

»» »» »» »» »» »» »»

Brown Rice Rolled Oats Barley Buckwheat Bulgur (Cracked Wheat) Farro Millet

DAIRY

NOT APPROVED FOODS FRUITS PROCESSED FOODS »» Oranges »» French Fries »» Mango »» Milk Chocolate »» Kiwi, w/skin »» Soda »» High Fructose Corn Syrup »» Papaya »» Microwave Popcorn »» Apricot »» Microwave meals »» Raisins »» Pizza »» Cantaloupe »» Potato Chips »» Pineapple »» Store Bought Ketchup »» Watermelon »» Store Bought Dressings »» Honeydew Melon »» Ice Cream »» Ripe Bananas »» Baked Beans »» Protein Bars DAIRY »» Protein Shakes »» Processed Cheeses »» Meal Replacements VEGETABLES »» White Potatoes »» Beets »» Corn

FATS »» Fried Foods »» Lard »» Margarine »» Seed & Vegetable Oils

THE FRESH RESET | PRE-CLEANSE STARTER GUIDE

MEAT & FISH »» Processed Deli Meats »» Ham »» Fatty steak

GRAINS »» Cornbread »» Corn Tortillas »» Couscous »» Crackers »» Flour Tortillas »» Grits »» Pasta (all kinds) »» Pitas »» Pretzels »» Ready-To-Eat Breakfast Cereals »» White Bread, Sandwich Buns And Rolls »» White rice 20

pre-cleanse timeline checklist The purpose of this timeline checklist is to walk you step-by-step through the precleanse week and the 14-day cleanse period to ensure you know exactly what to expect and exactly how to succeed. Follow these steps closely, and you will without a doubt have a successful cleanse experience!

TIMELINE AT A GLANCE -7 DAYS Re-Commit )) Join the Facebook Group ))

))

Tell Friends and Family

))

Begin the Home Prep Process

-4 DAYS )) Print/Write Motivational Phrases )) Read Knowledge is Power Guide

))

-2 DAYS )) Remind Friends and Family )) Finish Home Prep

))

-1 DAY )) Water, Plenty of It! )) Finish Meal Prepping )) Finish Trigger Setup

Set Up Triggers )) Print Meal Plan and Shopping List

Finish Trigger Setup )) Grocery Shop and Meal Prep

Finish Reading Cleanse Materials )) Get a Good Nightâ&#x20AC;&#x2122;s Sleep ))

O DAYS - CLEANSE BEGINS!

THE FRESH RESET | PRE-CLEANSE STARTER GUIDE

booster foods checklist The ingredients and foods in the list below are intended to add an extra boost to this cleanse. They will further accelerate the detoxification of your liver, kidneys and GI tract, which, in turn, will allow your body to run more smoothly and fight disease going forward. Try to get as many of these foods in as possible during the next 14 days of the cleanse. Many of these foods are already included in the cleanse recipes, but you may go through the list and check off anything you want to try. Start with the list of Superfoods, as many are also be packed with antioxidants.

SUPERFOODS I broke superfoods into two categories: everyday foods that you can enjoy on a daily basis, and ones that are a bit more rare or expensive (“once a week superfoods”). Take a look at the “Superfoods” section in Knowledge Is Power guide to learn more about why superfoods are so…super! Everyday Superfoods FF Avocados

FF Spinach

FF Salmon

FF Apple Cider Vinegar

FF Kale

FF Almonds

FF Greek Yogurt

FF Asparagus

FF Ginger

FF Green Tea

FF Beans

FF Ginger

FF Garlic

FF Quinoa FF Cranberries FF Blueberries

FF Cauliflower FF Broccoli

FF Lentils

Once a Week Superfoods FF Acai Berries

FF Oysters

FF Hemp seeds

FF Blackberries

FF Edamame

FF Watercress

FF Bok Choy

FF Sunflower seeds

FF Shiitake mushrooms

FF Spirulina

FF Sprouts

FF Turmeric

FF Collard Greens

FF Flaxseed

FF Cocoa nibs

FF Olives (Green/ Kalamata)

FF Chia Seed

FF Bee pollen

THE FRESH RESET | PRE-CLEANSE STARTER GUIDE

definitions We have included three icons throughout the recipe book to mark recipes that meet certain dietary guidelines.

V DF

GLUTEN-FREE Gluten is a type of protein found in wheat. Since this cleanse strictly limits carbs, almost all recipes in this book are gluten-free and wheat free.

VEGETARIAN Vegetarian recipes contain no animal meat or eggs. They may contain animal products such as milk or cheese.

DAIRY-FREE Dairy-free recipes contain no animal milk or cheese. They may contain dairy-free nut milks like almond or coconut milk.

THE FRESH RESET

BREAKFAST RECIPES

chocolate coconut chia breakfast pudding SERVES: 1

INGREDIENTS

DIRECTIONS

1 cup low-fat milk 2 tablespoons full-fat coconut milk 2 tablespoons chia seeds 1 tablespoon unsweetened cocoa powder 1 teaspoon vanilla extract

Add all ingredients to a bowl and whisk well, about 1-2 minutes. Pour into a serving dish such as a mason jar and allow to refrigerate overnight.

In the morning, simply remove from the fridge and enjoy as is. It’s that easy!

THE FRESH RESET

green smoothies

ALL RECIPES SERVE: 1

Smoothies make a quick and delicious breakfast for people that don't like to cook or don't have time to cook first thing in the morning. To make: first, add the spinach or kale to a blender with the water or milk. (If using kale, remove stems). Blend for 30 seconds to break up the greens. Add in the rest of the ingredients, and blend until smooth, about 30-60 seconds depending on your blender.

raspberry mango breeze

pineapple banana colada

INGREDIENTS

1 cup fresh baby spinach 1/2 cup water 1/2 cup fresh or frozen mango chunks 1/2 cup fresh or frozen raspberries 1/2 cup 0% fat plain Greek yogurt 1/2 cup ice

1 cup fresh baby spinach 1 cup low-fat milk 2 tablespoons unsweetened canned coconut milk 1/2 cup fresh or frozen pineapple chunks 1 small banana, sliced and frozen 1/2 cup 0% fat plain Greek yogurt

THE FRESH RESET

LUNCH RECIPES

salad nicoise SERVES: 2

INGREDIENTS

DIRECTIONS

1/2 pound green beans, trimmed 1 cup cherry tomatoes, halved 1/2 cup black olives, sliced thin 1/2 medium red onion, sliced thin 2 boiled eggs, sliced thin 2 cans tuna, packed in water, drained

Add about an inch of water to a medium saucepan with a steamer basket and bring to a boil. Add in green beans and reduce to medium heat. Steam for about 5 minutes or until green beans are tender. Transfer to a bowl.*

For the dressing: 2 tablespoon olive oil 2 tablespoon red wine vinegar 2 teaspoons dried parsley 1/2 teaspoon garlic powder pinch of salt pinch of pepper

Lay the lettuce onto a serving plate and top with the tomatoes, olive onion, egg, tuna, and steamed green beans (once they have cooled slightly.) To make the dressing: Add all dressing ingredients to a small bowl and whisk. Or, add all ingredients to a mason jar, cover and shake until emulsified. Drizzle over salad and enjoy! Notes: *To save time, you may microve the green beans rather than steam them. Add green beans to a microwave safe bowl, add a 1/2” of water in the bowl, cover with plastic wrap and microwave for 1-2 minutes, until tender.

THE FRESH RESET

raw veggie pad thai SERVES: 2

INGREDIENTS

DIRECTIONS

1 small zucchini 1 small summer squash (yellow zucchini) 1 red bell pepper 1/2 cup fresh cilantro 1/2 cup shredded carrot 1/4 cup roasted peanuts, chopped

Use a spiralizer to make noodles out of the zucchini and summer squash. Slice red pepper into thin strips and roughly chop the cilantro. Add zucchini, squash, red pepper, cilantro, and shredded carrot to a large bowl and gently toss to mix.

For the dressing: 2 tablespoons peanut butter 1 tablespoon hot pepper jam 1 tablespoon soy sauce 1 tablespoon lime juice 1 teaspoon garlic powder 1 teaspoon ground ginger

To make the dressing: Add all dressing ingredients to a small bowl and whisk. Or, add all ingredients to a mason jar, cover and shake until emulsified. Drizzle over salad and enjoy! To assemble: Pour dressing over your veggies, stir well to ensure each piece is coated and allow to marinate in the fridge to 1530 minutes. Sprinkle with chopped peanuts, serve and enjoy!

THE FRESH RESET

build a salad

SERVES: 1

To make, layer ingredients onto a plate or to-go container and drizzle over the dressing when you are ready to enjoy!

leafy greens

lean protein

healthy fat

3-5 CUPS

6 OZ.

1-2 SERVINGS

Any lettuce but iceberg: Romaine Baby spinach Field greens Kale Arugula A mix of these works too!

Low-salt, low-fat deli turkey or chicken* Grilled boneless, skinless chicken breast Grilled shrimp, white fish, or salmon Canned tuna fish in water Tofu Two whole boiled eggs

1/2 medium avocado 1/4 cup low-fat shredded cheese of choice or feta 1 ounce chopped nuts such as walnuts, slivered almonds, sunflower seeds, etc.

toppings UNLIMITED! Cucumbers Cauliflower Bell peppers Radicchio Shredded cabbage Fresh mushrooms Zucchini Celery Snow peas Tomatoes Artichokes marinated in vinegar not oil, with no added sugar 30

*Make sure to purchase the most natural deli option, such as Boar’s Head. The extra expense is worth it to have less additives and artificial ingredients.

dressing 1 SERVING One of the recipes in this book 1 tablespoon each olive oil and balsamic vinegar Stay away from store bought dressings, even if they claim to be fat-free or low-sugar

THE FRESH RESET