Level 3 – Vibrant Health & Healing

Apply “Include Daily” and “Avoid” to all levels 1, 2, 3, and 4
Please note if you are under doctor supervision always consult with your doctor.

Include Daily: Remember H=N/C ( Health=Nutrient /Calories intake).  Drink 20 ounces of filtered water upon rising.  One large raw vegetable salad eaten with at least 1 ounce of raw nuts or seeds to receive up to 10 times the nutrient benefits in the salad (avoid unhealthy dressings).  At least a half cup serving of beans or legumes in soup, salad or a main dish.  One serving of fresh fruit.  At least one large serving of cooked green vegetables either steamed or in soup.  Chew all food until it is liquefied before swallowing.

Blended Green Smoothies:
Add spinach and or kale along with 4 tablespoons flaxseed or Chia seed
No fruit greens only (only fruit avocado and cucumbers).
Fill with filtered water and blend for 30 seconds.  Drink 64 ounces per day 34 to 40 ounces in the morning and two bottles 16 ounces one before lunch and one before dinner.

Here are the Clean 15, these are conventional fruits and veggies that you can eat because they are not sprayed as heavily with pesticides.

Clean 15:
Onions, Avocado, Sweet Corn (watch for GMO), Pineapple, Mango, Sweet Peas, Eggplant, Cauliflower, Asparagus, Kiwi, Cabbage, Watermelon, Grapefruit, Sweet Potatoes, Honeydew Melon

Avoid:
Barbequed, fried and microwaved foods, processed and cured meats and commercial red meat.  Dairy (replace dairy with almond, coconut, or hemp milk etc).  Soft drinks, sugar, artificial sweeteners and white flour products.

Here are the dirty dozen and the top 12 fruits and veggies that I most highly recommend you purchase organic:

Dirty Dozen:
Apples, Celery, Tomatoes, Cucumbers, Grapes, Nectarines, Peaches, Potatoes, Spinach, Strawberries, Blueberries, Sweet Bell Peppers
Also: Green beans and kale are moving up on the most sprayed list as well.

(Add to level 1 and level 2 the following)
Nutrition: Eat as listed in “Include Daily” and “Avoid” plus limit animal foods to fish, skinless chicken or turkey and eggs to no more than 2 servings per week. Increase raw vegetable consumption. Purchase primarily organic and non-GMO foods.
Introduce living foods by consuming foods sprouted in sprouting jars for enhanced oxygen, vitamins, mineral and phytonutrients available.
Eat 3 meals per day without snacking to allow body to rest and enter into a healthy catabolic phase between meals.
Reduce the consumption of gluten, salt, all refined oils, all sweeteners including honey, maple syrup and agave, coffee, caffeinated beverages and alcohol by 90%.

Exercise: Move your body a minimum of a 1/2 hour 5 times per week and include resistance training as at least two of the workouts.