How Chiropractic Can Help With The FLU

The medical community is in unanimous agreement that the secret to fighting the flu is a healthy immune system. Unfortunately you can’t buy a healthy immune system and you can’t pop a pill and get a healthy immune system. A healthy immune system comes about as a result of having a fully functioning nervous system & body. Supporting the immune system is important to wellness. The most effective method is a comprehensive approach that involves exercise, stress management, diet, nutritional supplementation, plant-based medicines, and chiropractic care.

The flu season begins in November and is at its height between December and March. According to the Centers for Disease Control and Prevention, 1 out of every 5 Americans will get the flu this year. The flu is another name for influenza. Considered contagious, it is a viral infection of the respiratory passages, which often causes fever, severe aching and/or intestinal infection. The flu is often mistaken for symptoms of the common cold. Colds are usually due to bacterial infection that overwhelms the body, often resulting in fatigue, coughing, sneezing, mucous build-up and drainage, fever and sometimes body aches. Are you prepared for the flu season?

Chiropractic care may be your answer to a clean bill of health this season. Chiropractic has been shown in hundreds of research articles to improve the function of the body’s immune system. If your immune system is working at 100%, especially because you get the benefits of chiropractic care, versus people who don’t use chiropractic, you have greater ability to be healthy and not suffer from as many cold’s and/or flu as the general population does. Chiropractic can give your immune system a boost with a spinal adjustment. Chiropractic care can help raise your natural resistance to disease by removing a serious interference to your proper body function: Vertebral subluxations. Remember, an elevated temperature (fever) is one of your body’s defense mechanisms, helping you to destroy infection. Lowering a mild to moderate fever reduces this defense against this illness condition. Likewise, other symptoms of colds and flu are the body’s attempts to clear itself of bacterial and viral influences that attack the body. Here are some facts and a recent study about chiropractic and the flu: A study shown in the Journal of Vertebral Subluxation Research in 1997 showed chiropractic care to be effective in treating the flu. Over 2,800 individuals received regular chiropractic care and the result was an average 15% decrease in the incidence of colds and the flu.

According to the World Chiropractic Alliance, spinal adjustments can help your immune system function better. An adjustment by a Doctor of Chiropractic corrects what are called vertebral subluxations, which can cause interference of the nervous system. When an adjustment is performed, it releases pressure on the nerves and allows more efficient interaction between your body’s nervous system and immune system. When your immune system is healthy it is better prepared to prevent or combat the flu.

Regular chiropractic care is beneficial to the body. Preventing the flu is just one of the many positive side effects of regular chiropractic maintenance. Do you really need a flu shot? Or could great flu-fighting benefits accrue from taking a healthier and more natural approach to fighting the flu? And of course eating right, exercising, and having a healthy body are all-important issues in combating the flu as well. The mind, emotion, and stress have a huge impact on immune function. Stress depresses the activity of white blood cells, the soldiers of the immune system that directly combat infection. Stress stimulates the sympathetic nervous system that is responsible for the fight or flight response. When the sympathetic nervous system is active, the immune system is not as stimulated and deep sleep is disrupted. The immune system appears to work at its best when we are happy. If you want a happy immune system, then you need to laugh often and view life from an optimistic point of view.

If you would like to learn more about utilizing chiropractic to combat the flu during the upcoming flu seasons, please give Hands on Chiropractic and Wellness a call. We’re here to help!

SHAKES, SOUP, & SUCH!

Green Smoothies for Beginners

Basic Balance -Yields 2 quarts
1 mango
1 cup kale
1 cup water
Yields 1 quart
Rocket Fuel Smoothie
2 cups green or red seedless grapes
3 golden kiwis, peeled
1 ripe orange, peeled, seeds removed
1 small leaf of aloe vera, with skin
5 leaves red leaf lettuce
2 cups water

Morning Zing Smoothie - Yields 2 quarts
½ bunch dandelion greens
2 stalks celery
½ inch fresh ginger root
2 peaches
½ pineapple

Parsley Passion Smoothie - Yields 2 quarts
1 bunch fresh parsley
1 cucumber, peeled
1 Fuji apple
1 ripe banana
1–2 cups water


Savory Green Smoothies and Soups

Mediterranean Soup - Yields 3 quarts
3 cups spinach
3 stalks celery
1 sprig oregano
1 sprig thyme
1 red bell pepper
1 large avocado
1 cucumber
1 jalapeño pepper
1 lime, juiced
2 cups water
Enjoy with dulse leaves or flakes

Soup Gazpacho - Yields 2 quarts
3 leaves kale, stems removed
1 bunch basil
3 large tomatoes
2 stalks celery
1 red bell pepper
1 large avocado
1 lime, juiced
1 cup water

Thai Soup - Yields 2 quarts
2 cucumbers
1 large avocado
1 lime, juiced
3 cloves garlic
6 leaves curly kale, stems removed
½ teaspoon dried turmeric powder
½ inch fresh ginger root
2 cups water

Cucumber Dill-icious Soup - Yields 2 quarts
2 cucumbers
½ bunch dill
1 large avocado
5 leaves dinosaur kale, stems removed
2 stalks celery
1 lime, juiced
3 cloves garlic


Green Puddings

Kent Mango Bliss - Yields 3 cups
2 Kent mangoes
1 bunch chard, stems removed
1 pear
1 banana
Serve with kiwi.

Green Pudding - Yields 2 cups
1 bunch fresh parsley
5 grape leaves
½ pineapple
1 Abbot pear
1 orange, peeled
1 cup water

Persimmon Pudding - Yields 2 cups
3 fuyu persimmons, peeled, seeds removed
3 cups baby spinach
1 ripe banana
Yields 2 cups
The Pear-fect Smoothie
2 d’Anjou pears
7 leaves purple kale, stems removed
1 leaf aloe vera
1 banana

Applesauce - Yields 3 cups
4 apples
1 banana
1 head romaine lettuce
½ teaspoon cinnamon
2 cups water

Green Smoothies for Body Care

Aloe Facial Cleanser - Yields 1 cup
½ cucumber
½ avocado
1 large leaf aloe vera, with skin
Apply on skin as a sunscreen, or after sunburn, or to improve overall skin health. Keep on skin 10–30 minutes, then rinse off.


Super Green Smoothies

Victoria’s Favorite Dark Green - Yields 2 quarts
1 bunch dandelion greens
4 Roma tomatoes
3 cups water
Heavy Metals Be Gone - Yields 2 quarts
1 bunch cilantro
2 cups stinging nettles
1 bunch fresh parsley
3 stalks celery
1 lemon, juiced
2 mangoes

Green Smoothie Monster - Yields 2 quarts
4 leaves kale, stems removed
4 leaves chard, stems removed
½ bunch fresh parsley
1 leaf aloe vera
½ bunch dandelion greens
3 pears
1 banana
3 cups water

Dark Green Love - Yields 2 quarts
1 bunch dandelion greens
1 medium cucumber
3 cups water

Green Smoothies for Adventurous Souls

O-mega Aphrodisiac - Yields 2 quarts
3 cups wild purslane
1 small watermelon
3 limes, juiced

Grape Goodness
6 young grape leaves (they contain resveratrol, which triggers longevity genes) - Yields 1 quart
3 leaves dinosaur kale, stems removed
2 mangoes
1 pint strawberries
2 cups orange juice

Summer Splendor Smoothie - Yields 2 quarts
4 leaves chard, stems removed
3 stalks celery
1 head fresh parsley
6 apricots
3 peaches
½ vanilla bean

“Bitter Delight” Cocktail - Yields 1 quart
1 large leaf aloe vera, with skin
4 leaves chard, stems removed
3 cups chickweed
1 banana
1 peach
1 pear

Green Smoothies for Children

Miner’s Lettuce Smoothie - Yields 2 quarts
3 cups wild crafted miner’s lettuce (wild edible)
2 ripe pears
½ pint blueberries
2 cups water
Yields 2 quarts
Coco-Tango
Thai coconut, meat and water
5 leaves kale, stems removed
2 nectarines
2 peaches
1 mango

The Laughing Gorilla - Yields 2 quarts
½ head romaine lettuce
2 ripe bananas, peeled and frozen
2 oranges, peeled, seeds removed
1 mango
2 cups water
Warning: consumption of smoothie may
result in spontaneously occurring, extremely
contagious gorilla laughter

Emerald Applesauce - Yields 3 cups
4:5 apples
1 bunch fresh parsley
½ inch fresh ginger root

Little More...

 Spiced Carrot Smoothie1/2 cup apple juice
 1 cup cooked, chopped carrots
 1/4 cup applesauce
 1/4 inch piece of gingerroot, peeled
 1/4 tsp ground cinnamon
 1/4 tsp salt, or to taste
 1/8 tsp cayenne pepper, or to taste
Combine apple juice, carrots, applesauce, gingerroot and cinnamon and blend from low to high until creamy smoothie. Season with salt and cayenne pepper to your taste.

Broccoli Blueberry Smoothie1 cup of frozen blueberries
1/2 cup of steamed broccoli
1 cup of 100 percent cranberry juice
1/2 cup of low-fat plain yogurt
Blend and combine to make 1 smoothie. Add strawberries or blackberries for an additional burst of nutrition.

Sweet Veggie Smoothie1 cup apple juice
1 cup of sliced apple (sweet tasting apples are better)
1/4 cup applesauce
1/2 cup sliced carrots
1/2 cup of cucumber (peeled and sliced)
2 cups of ice
a dash of nutmeg or cinnamon (optional)
Blend this vegetable smoothie until smooth. Adding the nutmeg and cinnamon will give it great fragrance.

Berry, Berry Good Smoothie
1/2 raspberries
1/2 cup strawberries
1/2 cup blueberries
1 cup 2% milk
1 cup apple juice (unsweetened)
2 cups ice
1 small carrot
Blend until the nutrients are singing.

Tomato Smoothie2 cups (chopped) tomatoes
1/2 cup tomatoe juice
1/4 cup apple juice
1/2 cup carrots
1/4 cup (chopped) celery
Tabasco or hot sauce to taste
2 cups ice
Blend this vegetable smoothie until smooth.

Green Smoothie Popsicle2 cups spinach
2 cups frozen berries (your choice)
2 bananas
1 cup water
Blend until creamy smooth, pour into Popsicle molds, freeze and enjoy a healthy snack as a treat. Going green never tasted so good!

Spirulina Power Smoothie1/2 cup mixed berries (frozen)
1/4 cup orange juices
1 cup plain low-fat yogurt
1 tbsp Spirulina powder
Place the berries, orange juice, plain yogurt and Spirulina powder in your blender and blend for a minute or until green and smooth. If you feel it still needs a bit of sweet try adding a 2 teaspoons of honey.

Healthy Green Coconut Smoothie2 bananas, frozen
2 HUGE handfuls spinach (you won’t even taste it)
1 cup milk (almond or soy is even better than moo juice)
1/4 teaspoon cinnamon
1 teaspoon vanilla
1 tablespoon coconut oil
Add all ingredients into a blender. Blend until mixed. Serve in tall glasses and enjoy.

Ginger Winter Green Smoothie
1 cup organic frozen berries (any kinds, but I prefer a good mix with blueberries)
2 cups fresh spinach
2 cups water
1/4 inch ginger-root, or to taste (I will usually grate mine into the blender first.)

Some more reasons you may wish to increase your ginger consumption.
* Enhances natural resistance for cold and flu.
 * Reduces inflammation.
 * Contains at least 12 anti-aging constituents that inactivate free radicals.
 * Supports blood platelet health and cardiovascular function.
 * Twenty-two known constituents inhibit inflammatory 5-lipoxygenase, supports prostate health.
Ginger is a good source of Dietary Fiber, Vitamin E, Vitamin B6, Iron, Magnesium, Potassium and Selenium, and Manganese. Find out more about ginger at The University of Maryland Medical Center.

Green Julius1 1/2 cups orange juice
2 large mangoes
2 cups fresh parsley or spinach
2 cups of ice
Blend well and drink your healthy green smoothie. Yields 4 cups or 2 servings, as I feel 16 ounces is one serving for a smoothie.

Veggie Smoothie 1/2 cucumber
 1/2 red pepper
 1/2 lemon
 1/4 avocado
 1 celery stick
 1 carrot
 Handful of parsley
 Handful of cilantro
Chop coarsely, and toss in your blender.  Then add about 1 cup of liquid (either water or apple juice).  I also add an optional 1 teaspoon of lemon flavored fish oil (for Omega 3′s).  Occasionally I throw in a few dried cranberries. Lately, I’m tossing in two scoops of Aria Protein Powder (Vanilla Flavor).

Banana Carrot Smoothie1 Banana (ripe is best - frozen if desired)
1 cup Apple Juice (or apple slices and water)
1-2 cups Baby Carrots (or chopped carrots)
1 cup Plain Non-Fat Yogurt (or any yogurt you like)
Steps: Place all ingredients in blender and blend until smooth Enjoy.

Green Slime Smoothie1 Banana, cut in chunks
½ Apple, cored and chopped or sliced
1 cup White Grapes
1 cup Fat-Free Vanilla Yogurt (or Plain Yogurt and ¼ teaspoon vanilla)
1-2 cups fresh Spinach Leaves
Steps: Place all ingredients in blender and blend until smooth Enjoy.

Go Green Smoothie2 pears (cored and sliced or chopped - as ripe as possible)
2 cups fresh Spinach leaves
Steps: Place all ingredients in blender and blend until smooth Enjoy.

Green Smoothie TipsANY fruit smoothie recipe can be made "green" (into a fruit and vegetable smoothie.) Try adding a little spinach or other green, leafy vegetable to your favorite fruit smoothie recipe.
The trick is to start with the fruit and add the greens to taste.
Start teaching your kids early that "green is good." Read them "Green Eggs and Ham" if you have to and then dare them to try it!

21 Day Purification Program: SHOPPING LIST

For a helpful Shopping List copy & paste this site.

http://www.standardprocess.com/display/displayFile.aspx?docid=369&filename=/Public/Lit/Miscellaneous/shoppinglist.pdf

21 Day Purification Program: ENTREES, SOUPS, DIPS & SNAKS

Meals

 

Entrees

Herb Salmon

• 4 salmon fillets, about 6 oz. each
• 4 Tbs. fresh lemon juice
• Celtic Sea Salt^® and ground pepper
• ½ cup Dijon mustard
• 1 tsp. extra-virgin olive oil
• 3 Tbs. chopped fresh dill
• 3 Tbs. chopped fresh basil

Heat broiler with rack 4 inches from the heat. Rinse salmon and pat dry with paper towels. Place salmon on a broiler pan and drizzle 2 tablespoons of lemon juice over the top. Season with salt and pepper. Broil until salmon is just cooked but still moist, 8 to 9 minutes. Remove the salmon's skin. In a medium bowl, stir together the mustard, remaining 2 Tbsp. lemon juice, oil, dill, and basil. Spoon the sauce over the salmon and serve immediately.

Fresh Spring Rolls

• 2 romaine leaves, stems removed and cut in half lengthwise or 4 raw spring roll wraps
• 12 whole basil leaves
• 12 whole spearmint leaves
• 40 bean sprouts
• ½ avocado or meat of 1 young Thai coconut cut into thin strips (divided into 4)
• ½ lb. sunflower greens

Place the romaine halves (or spring rolls) on a cutting board. Close one end of each leaf. Place 4 basil leaves, 4 spearmint leaves, 10 bean sprouts, 1/4 of the reserved avocado, and 1/4 of the greens. Roll up the ingredients and place a toothpick through the middle to hold it together. Place the rolls upright on a plate. Enjoy!

Primavera Vegetables

• 2 medium zucchini, sliced
• 2 stalks celery, diagonally sliced
• 1 red pepper, seeded and cut into strips
• 1 yellow pepper, seeded and cut into strips
• ½ green pepper, seeded and cut into thin strips
• 1 ½ cup broccoli florets, fresh or frozen
• 2 Tbs. olive oil
• 3-4 garlic cloves, sliced
• ¾ cup fresh basil leaves or 3Tbs. dried
• 1 cup flat leaf Italian parsley, slightly chopped
• 1 (15 oz.) can fire roasted or regular crushed or diced tomatoes
• Salt and pepper to taste
• Parmesan cheese (sprinkle sparingly if recommended)

Prepare all the vegetables. Heat pan or wok over high heat. Add olive oil and sliced garlic. Stir fry 1 to 2 minutes. Add zucchini, celery, and broccoli while constantly stirring just until vegetables soften approximately 6-7 minutes. Add the peppers, basil, parsley, salt, pepper, and entire can of tomatoes. Cover and reduce heat to medium high for 2-3 minutes.
Remove from heat and sprinkle with parmesan cheese. Serve as a side dish or top on fish, chicken, or cooked and shredded spaghetti squash.

Garlic Shrimp

• 12 garlic cloves, cracked away from skins
• 2 Tbs. extra-virgin olive oil–spread around pan
• 2 Tbs. butter, cut into small pieces
• ¾ tsp. crushed red pepper flakes
• 1 ½ pounds jumbo shrimp, peeled, and deveined
• 1 tsp. Celtic Sea Salt^®
• Black pepper

In food processor, finely chop the garlic. Add oil and butter then garlic and crushed pepper to a heated skillet over medium heat. Season shrimp with salt and toss to coat. Add shrimp to the pan and cook stirring frequently. Shrimp should turn pink and curl when cooked through. Add pepper to taste and serve immediately.

Chicken Cacciatore

• ½ cup plus 2 Tbsp. extra virgin olive oil
• 2 garlic cloves, pressed
• 2 Tbs. Balsamic vinegar
• 1 ½ Tbs. Worcestershire sauce
• 1 tsp. crushed red pepper flakes
• 3 tsp. fresh rosemary, 5 sprigs stripped and leaves chopped
• 4 large portabella mushroom caps, wiped clean
• 1 ½ pounds 4 boneless, skinless breasts
• Coarse black pepper
• Kosher salt
• 2 thinly sliced and seeded Italian light green peppers-cubanelle
• 1 medium red onion, thinly sliced
• 1 28-oz. can fire roasted diced or crushed tomatoes – (lightly drained)
• Handful flat-leaf (Italian) parsley, chopped

Heat a grill pan or outdoor grill to high heat. You can also use a heavy bottom pan on the stove for both chicken and mushrooms. In a large bowl, combine balsamic vinegar, Worcestershire, crushed red pepper flakes, rosemary then whisk in about ½ cup extra virgin olive oil. Run the mushrooms through the marinade and transfer to plate to reserve. Add chicken to remaining marinade and coat evenly. Let sit for 2 - 3 minutes. Season 1 side of the chicken with salt and pepper. Season the cap of mushroom with pepper only until done grilling then add salt. Place both mushrooms and chicken season side down. Place a heavy skillet on the mushroom caps to cook quickly, approximately 3 - 4 minutes per side until dark, tender, and well marked.
While chicken and mushrooms cook, add 1 Tbls. olive oil into a hot skillet. Add garlic, pepper and onions to skillet and season with salt and pepper. Cook and toss frequently for approximately 7-8 minutes. Add tomatoes and parsley and heat through, approximately 1 minute. Remove from heat.
Thinly slice mushrooms and chicken and arrange on platter. Cover with the sauce mixture and serve.

Soups

Creamy Red Pepper Soup

• 1 red pepper
• 1 cup warm water
• ½ large avocado
• 5 baby carrots
• ¼ cup hemp seeds
• 1 tsp. onion, chopped
• ½ tsp. garlic, chopped
• 1 tsp. raw honey
• ½ tsp. jalapeño pepper
• ½ tsp. Celtic Sea Salt^®

Blend all ingredients for about 5-10 minutes until thick, smooth, and slightly warm.

Vegetable Soup

• 1 cucumber
• 1 young coconut water
• ½ bell pepper
• ½ avocado
• 2 celery ribs
• 3 green onions
• 2 large chard leaves (or 4 small)
• 1 tomato (for garnish)
• Juice from 1 lime
• Small combination of herbs
  (suggestions include cilantro, mint, and rosemary)
• Small portion of Dulse seaweed (optional)

In a blender combine the coconut water, 1/2 cucumber, avocado, celery, chard leaves, one green onion, lime juice, cayenne pepper, and seaweed. Blend on high. Next add the bell pepper, the rest of the cucumber, two remaining green onions, and the herbs. Pulse until herbs are chopped up. Garnish the soup with avocado, tomato, green onion, fresh herbs, and bell pepper.

Lentil Soup

• 1 onion, chopped
• ¼ cup olive oil
• 2 carrots, diced
• 2 stalks celery, chopped
• 2 cloves garlic, minced
• 1 tsp. dried oregano
• 1 bay leaf
• 1 tsp. dried basil
• 1 (14.5-ounce) can crushed tomatoes
• 2 cups dry lentils
• 8 cups water
• ½ cup spinach, rinsed and thinly sliced
• 2 Tbs. vinegar
• Celtic Sea Salt^® and ground black pepper to taste

In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes. Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat and simmer for at least 1 hour. When ready to serve, stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with Celtic Sea Salt^® and pepper, and more vinegar if desired.

Dips and Snacks

Asparagus Fries

• Asparagus, however much you like
• 1 Tbs. olive oil per lb. of asparagus
• Celtic Sea Salt^®

Cut off woody end of asparagus. Line a pan with foil and preheat broiler. Lay out the asparagus in a line on the lined pan and sprinkle with olive oil first, then Celtic Sea Salt^®. Broil for 7-9 minutes, very close to the broiler coil, then turn the asparagus over and broil for another 3-5 minutes (time depends on thickness of the stalks).

Salsa Fresca

• 2 cups ripe tomatoes, chopped
• 1 cup Vidalia onions, chopped
• 1 cup green bell pepper, chopped
• 2 Tbs. fresh lime juice
• 1 jalapeno, finely diced
• 1 tsp. Celtic Sea Salt^®
• Chopped fresh cilantro for garnish

Combine the tomatoes, onion, pepper, lime juice, jalapeno, and salt in a big bowl and stir to combine. Leave out at room temperature for 1 hour or place in the refrigerator for about 8 hours. Bring up to room temperature before eating. Spoon off any excess liquid, gently mix in the cilantro and Celtic Sea Salt^® to taste.

Heirloom Cherry Tomato Salsa

• 6 cups heirloom cherry tomatoes, sliced into halves
• 1 ½ cups finely diced celery (save the celery hearts for garnish)
• 1 small bunch parsley (about 2 cups)
  leaves only, roughly chopped, plus additional sprigs for garnish
• 3 jalapeños, seeded and finely minced
• 4 to 5 scallions
  the white part and 1 inch of green, sliced very thin
• 1 Tbs. red-wine vinegar
• 1 Tbs. extra-virgin olive oil
• 1 tsp. Celtic Sea Salt^®

Place all the ingredients in a bowl and toss until evenly mixed.

Kale Chips

• 1 bunch kale
• 1 Tbs. olive oil
• 1 tsp. Celtic Sea Salt^®
• 1 tsp. cayenne pepper

Preheat oven to 350°. Line a non-insulated cookie sheet with parchment paper. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite-size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with Celtic Sea Salt^®. Bake until the edges brown but are not burnt, 10 to 15 minutes.

21 Day Purification Program: SALAD & SALAD ACCENTS

Create salads with a touch of flair, or spruce up any everyday salad

Salads

Beet and Orange Salad with Citrus Vinaigrette

• 1 Tbsp. lemon juice
• 2 tsp. balsamic vinegar
• ½ tsp. salt
• Freshly ground black pepper
• 1 Tbsp. extra-virgin olive oil
• 4 medium beets, stems trimmed to 1 inch
• 1 large navel orange
• 8 large Boston lettuce leaves
• 1-2 Tbsp. diced red onion
• ¼ cup orange juice

Arrange beets in one layer in steamer. Cover tightly and set pot over high heat. When water boils, reduce heat and simmer beets 45 minutes. Transfer beets to plate and let cool just enough to handle. Cut tops and root tip off beets. With your fingers, pull and slide off beet skin. Cut each beet crosswise into 6 slices. Grate 2 teaspoons zest from orange and set aside. Cut off top and bottom of orange. Setting orange on one of its cut sides on your work surface, slice off peel in strips, letting knife follow the curve of the fruit. Cut orange crosswise into 8 slices.
To assemble, line 4 salad plates with lettuce. On each plate, arrange 6 beet slices and 2 orange slices on top of lettuce. Sprinkle each with one-fourth of onions.
For dressing: In a small bowl, whisk together orange and lemon juices, vinegar, salt and pepper until salt dissolves. Whisk in oil and add zest. Spoon dressing over the salad. Serve immediately.

Green Bean Salad

• 2 ¼ cup of green beans, cut in 2-inch pieces
• 2 ½ tsp. fresh lemon juice
• ½ tsp. fresh mint, minced
• 2 tsp. olive oil
• ½ tsp. dried dill
• 1 cup of celery, sliced diagonally in ¼-inch pieces
• Sea salt
• Freshly ground pepper
• 2 tsp. fresh parsley, chopped
• 1 ripe tomato, cut in wedges

Steam-cook green beans until crisp-tender. Run them under cold water to stop the cooking process; set aside. Combine lemon juice and mint; reserve. In a large skillet heat olive oil and stir-cook dill for 20 seconds. Add green beans, celery, and salt and pepper to taste; saute for 2 minutes. Transfer vegetables to a bowl, stir in the lemon/mint mixture and parsley; refrigerate. Before serving, garnish with tomato wedges.

Salad Accents

Fruit Toppers

Top your salad with pureed fresh or frozen raspberries, freshly squeezed lemon, or other fruit to add zing to your greens.

Garlic Flax Oil Dressing

• 2 cloves of organic garlic
• ¹⁄₈ tsp. Celtic Sea Salt^®
• Juice from half of a freshly squeezed lemon
• ¹⁄₃ cup flax oil

Mash garlic cloves with Celtic Sea Salt^®. Squeeze lemon juice into the mixture. Taste–if needed, add more salt, garlic, or juice. Add flax oil.
Mix all ingredients together and pour over salad.

Apple Cider Vinaigrette

• 3 Tbs. organic apple cider vinegar
• ½ cup extra-virgin olive oil
• ¼ tsp. Celtic Sea Salt^®
• 1 tsp. oregano
• ¹⁄₈ tsp. freshly ground pepper

Mix all ingredients together and refrigerate in a sealed container. Let dressing sit out for a few minutes before using.

Vinaigrette Dressing

• ²⁄₃ cup olive or flax oil
• 1 Tbs. Dijon mustard
• ¼ cup balsamic vinegar or lemon juice
• 1 clove garlic, minced
• ¼ cup water
• Herbs to taste

Seasonings

The Standard Process Purification and Post-Purification Programs were designed so you are able to taste food in its natural state. If you choose to incorporate seasonings, use only fresh organic herbs and spices.

21 Day Purification Program: SHAKES

Shake up your taste buds with these delicious SP Complete^® recipes. SP Complete^® Dairy Free can be substituted for SP Complete^® in any of these recipes.

Original Recipe

• 8 oz. water (increase for desired consistency)
• 1 Tbs. high-quality oil (e.g. flaxseed oil)
• 1-1 ½ cups of your favorite fresh or frozen fruit or vegetables* (optional)
• 2 rounded Tbs. (scoops) of SP Complete

Strawberry Twist

• 1 cup strawberries
• 1 cup freshly juiced carrots*
• 1 Tbs. flaxseed oil
• 2 rounded Tbs. of SP Complete
• Ice cubes or cold water

Triple Delight

• ½ cup fresh pineapple chunks
• ½ banana
• ½ cup frozen peaches
• 2 rounded Tbs. of SP Complete
• Ice cubes or cold water

Carrot Shake

• 1 cup freshly juiced carrots
• 1 tsp. roasted sesame oil
• 2 rounded Tbs. of SP Complete
• Ice cubes or cold water

Raw Soup

• 1 pear (cored and peeled)
• 1 apple (cored and peeled)
• 2 Tbs. of your favorite oil
• 1 cucumber (peeled)
• 1 head of parsley chopped
• 1 lemon (juiced)
• 2 rounded Tbs. of SP Complete
• 2 cups cold water

Dr. Agocs Special

• 1 banana or ¾ cup strawberries (or both)
• 40-50 grams freshly ground flaxseeds
  (1.5 Tbs. pre-ground)
• 2 rounded Tbs. of SP Complete
• 1 cup water

The No-Milk Shake

Makes 2 servings.

• ½ or 1 sliced ripe banana
• 1 cup frozen peaches (or other frozen fruit)
• 2 Tbs. high lignan flaxseed oil
• 2 Tbs. cod liver oil
• 4 rounded Tbs. of SP Complete
• 2 cups cold water

Citrus Berry Splash

• ½ cup blackberries
• ¼ cup blueberries
• ½ cup strawberries
• ½ banana (optional)
• The juice from 2 freshly squeezed oranges
• 2 rounded Tbs. of SP Complete
• Ice cubes or cold water

Banana Berry Blast

• ½ cup blueberries
• ½ cup strawberries
• ½ banana
• 2 rounded Tbs. of SP Complete
• Ice cubes or cold water

Flecks o' Flax

• 1 small or ½ large banana
• A handful of sweet grapes
• ½ ripe pear or apple (cored & peeled)
• 1 cup water
• 2 heaping Tbs. of organic milled flaxseed (not oil)
• Add 2 rounded Tbs. of SP Complete and pulse blender 4-5 times for a smooth consistency

Triple Berry Banana Bliss

• ½ cup sliced ripe banana
• 1 cup organic berries (mixture of blueberries, raspberries, & huckleberries)
• ½ Tbs. flaxseed oil
• 2 rounded Tbs. of SP Complete
• Ice cubes or cold water

Dr. Malmed's Frozen Fruit Blend

Makes 2 servings.

• ½ sliced ripe banana
• 1 whole ripe nectarine, cut up
• 2-3 frozen strawberries
• Several slices of frozen peaches
• Small handful of frozen blueberries
• 4 rounded Tbs. of SP Complete
• 1 Tbs. flaxseed oil

 

Directions for all shakes

Thoroughly blend all ingredients together, adding ice cubes or cold water until the shake reaches desired consistency. You may make a large enough batch to last you through the day, but make sure to keep it refrigerated, and remix it as needed before pouring.

Tips for your shake:

• Use frozen fruit and eliminate water/ice for a frosty, thick smoothie
• Mangos or peaches give your shake a nice zing
• Slice extra ripe bananas and freeze for easy use
• Increasing fruit will increase the sweetness, but will also increase the calories and may interfere with weight management

*If vegetables are used, there is no restriction regarding the quantity. When blending vegetables, it is recommended to use a high-performance commercial drink blender.

Certain individuals may require additional protein during the program. Please consult with your health care professional about adding Whey Pro Complete to any SP Complete shake.

Standard Process 21 Day Purification Program

Purification is merely the internal cleansing and detoxification of your body. Think of it as "spring cleaning" for your insides.

Why do I need purification?

Purification, also known as detoxification, can help you remove natural toxins from your body and help maintain a healthy weight. We are exposed to external toxins everyday, including pollutants, pesticides, and chemicals. Internally our bodies produce waste byproducts as a result of normal metabolic function. Although your body is designed to rid itself of these toxins naturally, it can become overburdened. Purification offers your body additional support to expel natural toxins and minimize your weight, which is important to maintaining your health and vitality.

Toxins can contribute to a wide range of conditions:

• Stuffy head
• Fatigue or difficulty sleeping
• Digestion and other gastrointestinal problems
• Food cravings and weight gain
• Reduced mental clarity
• Low libido

How do I determine my toxic load?

Your toxic load is the amount of toxins that your body needs to process. By answering the following questions, you may gain some insight as to your current toxic load.

Yes No

Do you or have you eaten processed foods?

Yes No

Do you eat non-organic fruits and vegetables?

Yes No

Do you eat meat and poultry that are not free range?

Yes No

Do you consume genetically altered food?

Yes No

Do you or have you ever used artificial sweeteners?

Yes No

Do you drink soda?

Yes No

Do the foods you eat have preservatives, additives, dyes, or sweeteners added?

Yes No

Do you eat fast foods and/or eat out regularly?

Yes No

Do you charbroil or grill foods?

Yes No

Do you drink coffee regularly?

Yes No

Do you drink alcohol?

Yes No

Do you drink tap water?

If the majority of your answers are "yes", then it is likely that your diet contributes significantly to your toxic load. Beyond diet, many external toxins, such as perfumes, cleaners, and pollution, add to your load. Your health care professional can help you assess your toxic load.

What are the benefits of purification?

A purification program can have a significant, positive effect on the biochemistry of the body while allowing natural toxins and byproducts of daily metabolism to be eliminated. By participating in a purification program, you may notice the following:

• Improved weight management results
• Increased energy/vitality
• Better digestion
• Less bloating
• Clearer skin
• Shinier hair
• Better sleep
• Clearer thinking
• Disappearance or lessening of past conditions†

How is purification different than any other diet?

The Standard Process Purification Program is not a diet. It is a program that helps you live a healthier life by purifying, nourishing, and maintaining a healthy body and weight.

Our purification program emphasizes supplements and whole foods, particularly fruits and vegetables, while limiting high-calorie, refined foods and saturated fats. Nourishing yourself with nutrient-rich foods will provide the complex combination of vitamins, minerals, and antioxidants that are needed to protect the body and promote optimal health.†