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Welcome tothe 10-DayDay GreenSmoothieDetox!Now, I only have two things in mind when I createany problem.This detox is unlikeanything you’ve everdone before, because youactually get to eat REALfood.You see, all the detoxesand cleanses out there thatare filled with smoothiesand other juices don’treally help you. Becausethe second you start eatingreal food again, you startgaining weight.Instead, when you do thisthe right way, you cancleanse your body anddrop a few pounds withoutthe worry of reboundweight gain.1. It MUST be simple.I’m not going to sit here and write 100 pages about a 10-day detox. Youdon’t have time to read that, and it’s simply way too much information.I like to get straight to the point, so you can get the results you desirewithout spending all day figuring out what to eat.That’s why I’m going to keep this short and sweet :)2. It MUST produce results FASTThat’s really all that matters, right?The truth is, you can burn a lot of fat and lose weight very quickly basedsimply off what you’re eating.You do not need to exercise during this 10 day program, however if youcan if you’d like.I look at it as a bonus that can help speed up your results. But it’s notnecessary.Below you will find the 10-Day Green Smoothie Detox program.It’s very simple and straightforward to follow.It combines Intermittent Fasting with healthy smoothie recipes andeven healthier meals.If you have any questions, just send me an email atIf you have any questions, just send me an email [email protected] Got This!Derek Wahler, CTT1

GreenS moothie DetoxDays 1-10As I mentioned before, I like to keep things as simple as possible.Which is why I made this a “mix and match” program.What that means is, below you will find green smoothie recipes, along with regular meal recipesFor the next 10 days, the “rules” are simple:1. Fast in the morning, which basically just means skip breakfast2. Have a Green smoothie for lunch (recipes below, choose one each day)3. Have a healthy high-fat dinner (recipes below, choose one each day)That’s all there is to this :)Step #1Fast in the Morning (Aka Skip Breakfast)The first step of this program is to practice intermittent fasting inthe morning. Fasting simply means going for a certain period oftime without eating.When you do this, your body burns through all the stored sugar inyour body. Once it’s burned through all the sugar, it then turns toyour body fat and burns that for energy.Fasting also decreases your insulin levels. Insulin is the #1 fatstorage hormone in the body. And the reason most people areoverweight is because they have too much insulin floating around.When you fast, insulin levels are basically zero because you’re noteating anything (insulin is released in your body when you eatfoods, especially high carb/sugar foods).Fasting also helps repair your cells, can increase fat-burning, andcan increase your metabolism.For this program, we’re simply skipping breakfast in the morning.2

Step #2Green Smoothie for LunchBelow you’ll find the green smoothie recipes. Simply pick one tohave for lunch each day.After you drink your smoothie, wait 20 minutes.If you’re still hungry, you can have one of the approved snackslisted below.Approved Lunch Snacks1-2 hard boiled eggsVeggies & Guacamole (broccoli or cauliflower are the best)Black olivesCoconut oil1 ounce raw nuts (macadamia, almonds, walnuts)Coffee (1 tbsp. heavy whipping cream or coconut oil)Tea (1 tbsp. heavy whipping cream or coconut oil)I’d start with the tea or coffee because healthy fats in the heavywhipping cream or coconut oil fill you up FAST!Step #3Healthy High-Fat DinnerFor dinner, simply pick one of the recipes below.Or if you want to keep things simple, you can follow the dinnermeal plan in the 10-Day Fat Flush Main Manual.The main focus with dinner is eating lots of healthy fats, someprotein, and plenty of veggies.You don’t have to count calories or measure your portion sizes.Simply eat until you’re satisfied and not overly stuffed.Bonus Trick: Eat a little more fat for dinner, it’ll hold you overwhen you’re fasting the next morning.Add a little extra butter to your meal, or have a cup of coffee afterdinner with 1 tbsp. of coconut oil, add a little extra avocado oil toyour veggies.It really helps keep your body satisfied for longer periods of time.3

Green Smoothie RecipesC h o s e O n e D a i ly f o r L u n c hGreenie CoconutSmoothieIngredients:2 handfuls baby spinach1/2 cup unsweetened coconut milk2 tablespoons almond butter1 cup plain Greek yogurt1/2 cup ice1 tsp. coconut oil4

Green DreamIngredients:2 handfuls kale½ avocado1 cup plain Greek yogurt1 teaspoon vanilla extract1 tsp. sageGreen EnergizerIngredients:2 cups frozen collard greens2 handfuls baby spinach1/2 cup frozen blackberries1 cup unsweetened almond milk2 tsp. ground gingerGreen Fat-BurnerIngredients:1 cup water½ avocado1 tbsp.coconut oil1 handful spinach2 tbsp. hemp seedsJuice from 1 lemon½ cucumberBlend all ingredients in a high-speedblender until smooth.5

Green Low CarbIngredients:1.5 cups unsweetened almond milk1 handful spinach½ cucumber1 celery stalk½ avocado1 tbsp. coconut oil1 tbsp. chia seeds10 drops liquid stevia (optional)Blend all ingredients in a high-speedblender until smooth.Mint ProteinSmoothieIngredients:½ avocado1 handful spinach1 scoop egg protein powder½ green apple½ cup unsweetened almond milk¼ tsp. peppermint extract1 cup iceBlend all ingredients in a high-speedblender until smooth.6

Keto Green SmoothieIngredients:1 cup cold water1 handful spinach½ cup cilantro1 inch ginger peeled½ cucumber1 cup frozen avocado½ lemon (peeled)Blend all ingredients in a high-speedblender until smooth.Kale & CoconutSmoothieIngredients:1 cup unsweetened almond milk½ cup full-fat canned coconut milk4 cups chopped kale¼ cup ground coconut(unsweetened)1-inch piece of ginger, peeled¼ teaspoon sea saltBlend all ingredients in a high-speedblender until smooth.7

Dinner RecipesC h o s e O n e D a i ly f o r D i n n e rGinger Cod with Zucchini NoodlesPreparation time: 20 minutes Cooking time: 10 minutes Marinating time:40 minutes (optional) Serves: 4Ingredients:3 large zucchini, spiralized700g fresh cod fillets2 inches fresh ginger, finely chopped3 tablespoons tamari sauce2 tablespoons apple cider vinegar1 green onion, chopped1 garlic clove, minced1 cup vegetable broth1 bunch fresh parsley, finely choppedInstructions1. Use a spiralizer, mandolin, julienne or vegetablepeeler to turn the zucchini into noodles.2. Combine the chopped ginger, garlic, tamari sauce,vegetable broth, green onions and vinegar in amedium bowl.3. Chop the cod fillets into strips and put them in thebowl with the mixture.4. Turn the strips over to ensure they are fully coated inthe mixture and let them marinate for 40 minutes.5. Heat a large nonstick frying pan over a medium heat,add some olive oil and cook the cod for about 4minutes on each side. Add the marinade to the pan,bring to a boil and then immediately remove from theheat.6. Divide the noodles into four portions, add the codon top and pour the sauce over the fish. Sprinklechopped parsley on top and serve right away.8

Broccoli with Dressing and BurgersServes 2-4Ingredients:320g Broccoli2 cloves Garlic crushed2 tbsp Ginger fresh grated1 tsp fresh Chili Peppers red finely chopped2 tbsp Lemon juice, fresh4 tbsp Perilla oil2 tbsp Coconut amino sauce InstructionsInstructions1. Steam the broccoli for 5-8 minutes untilslightly tender (if you don’t have a steamer,you can place the broccoli in a large sieve,place it on a pot with water, bring the waterto the boil and steam that way).2. Mix garlic, ginger, chilli peppers, lime, perillaoil and coconut amino sauce and pour itover the broccoli.BurgersServes 4Ingredients:400g Ground beef2 tbsp Parsley fresh, chopped1/2 tsp Himalayan salt1/2 tsp black Pepper, ground4 cloves Garlic raw1 heaped tsp Mustard, wholegrain2 tbsp Coconut oil InstructionsInstructions1. Mix all the ingredients with the raw meat andmassage the whole mixture with your hands.2. Shape 4 palm sized burgers and fry them in thecoconut oil (approximately 6 minutes each side)until cooked through.9

Venison Steak FennelServes 4Ingredients:4 Venison steaks (approx 150g each)2 sprigs Thyme, fresh1 tbsp Mustard, wholegrain3-4 Fennel bulbs, cored and thinly sliced1 large Onion, sliced2 cloves Garlic, chopped6 tbsp Olive oil, extra virgin4 tbsp Coconut oilInstructions1. Make a marinade with thyme and mustard; addsalt and pepper (Juniper berries work great, too)to taste. Rub into venison and put into fridge forat least 30 minutes.2. In a large frying pan, gently heat olive oil and frylightly salted onion and garlic until translucent.3. Add fennel slices and cook for 10 minutes,turning occasionally.4. Cover, reduce heat to lowest setting and stewgently for 10 minutes. Season with salt, pepperand a bit of lemon juice.5. While the fennel is cooking, heat the coconut oilin another pan. When the oil is sizzling, put thevenison steaks into the pan, fry at high heat forabout 30 seconds on each side until brown.Turn down the heat to low, cover and let cook for3 minutes. Then, turn the venison onto the otherside and cook for another 3-4 minutes. Fryingtime may slightly vary depending on thickness ofsteak.Mediterranean Vegetables with Chicken ThighsServes 4Ingredients:4 Chicken thighs with skin (organic)1 tsp Mustard1 tsp mixed PaprikaSalt and Pepper to taste2 zucchini roughly chopped2 small Onions, chopped into wedges2 Bell Peppers red/yellow, roughly chopped4 Garlic cloves, unpeeled6 tbsp Coconut oil10

Instructions1. Preheat the oven to 180C/350F.2. Mix mustard, paprika, rock salt and pepper withthe mustard and rub it onto the chicken thighs.Place in a roasting tin.3. Place all the vegetables in a separate roasting tin(the softened garlic cloves will squeeze out aftercooking).4. Put the coconut oil on top of the vegetables andplace the 2 trays in the oven. Stir the vegetablesafter about 5 minutes when the coconut oil hasmelted.5. Bake for approximately 45 minutes, stirringhalfway through to turn the vegetables. Whenthe chicken is ready (juices should run clear),take both trays out of the oven and serve.Chicken Caesar SaladIt is handy to make a bigger portion of this anyway even if you don’t need to cook dinner for 4. You canalways use it as a snack or for a meal on another day. It is a good alternative for children’s lunch boxes.Caesar Salad Serves 4Ingredients:4 cloves Garlic6 tbsp fresh Lemon juice1/4 tsp Himalayan salt4 tsp Nutritional Yeast1/4 cup Water1/4 cup Coconut Cream1/2 cup Olive oil, mild1 head Romaine Lettuce, shredded400g Roast Chicken Thighs (leftovers)Instructions1. Put all ingredients apart from olive oil into ablender and whizz (coconut cream is the solidpart of the tinned coconut milk).2. Once it is smooth, add the olive oil and blend atlow speed until you have a smooth dressing.3. Pour the dressing over the lettuce and chicken.11

Bacon, Mushroom and TomatoIngredients:4 tbsp Coconut oil4 pieces Nitrate Free Bacon2 whole Portobello mushrooms2 Roma Tomatoes, halvedInstructions1. Heat the coconut oil in a frying pan.3. Eat in a lettuce wrap2. When oil hot enough, put in bacon andvegetables and fry for about 5 minutes, turningoccasionally.Scrambled Eggs with Ham &SpinachIngredients:3 tbsp Coconut oil2 cups Spinach4 large Eggs, organic or free range2 slices organic Ham (Optional)Instructions1. Melt coconut oil in a frying pan and gentlyfry spinach until wilted.2. Meanwhile, crack the eggs into a bowl, cutthe Parma ham into small pieces and mixwell with eggs.3. Pour the egg/ham mix over the spinach andcook both sides for 2-3 minutes each.12