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Spicy Tuna Salad

Spicy Crab Salad     Ingredients: One serving of crab, shredded Celery diced (optional) 1 tablespoon lemon juice 2 teaspoons apple cider vinegar 1 tablespoon Bragg’s liquid aminos 1 tablespoon finely minced red onion Dash of garlic powder Dash of [...]

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Cucumber Vinegar Salad

Cucumber Vinegar Salad Ingredients: 3-4 cucumbers 1/2 red onion 1/4 c. red wine vinegar (or apple cider vinegar) 1 tbsp Bragg’s liquid aminos 1 tsp. stevia, granules or SweetLeaf clear 1 tsp sesame seeds (PHASE 2 option) ½ tsp red [...]

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Apple Cider Vinegar Elixir

ACV Sinus Elixir INGREDIENTS 1/4 cup water 1/4 cup unfiltered apple cider vinegar ½ tsp. stevia (lemon flavor optional) 1 teaspoon cayenne pepper 1 wedge lemon DIRECTIONS Bring water to a boil. Combine hot water and apple cider vinegar in [...]

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Holiday Bound without the Lbs.

Tips to Skip Weight Gain During the Holidays:     What causes the dreadful 5-10 lbs that most American adults gain from October-January each and every year? The factors come down to the time of year when the sun goes down [...]

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How I Escaped Childhood Obesity

Shelby’s Story When I was fourteen years old, I weighed 194 pounds. I was only five and a half feet tall, but my size-12 jeans left prints on my belly, and there was no way I could ever shop at [...]

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2 Ingredient Protein Crepes

2 Ingredient Protein Crepes Ingredients: 1/2 cup egg whites 1 scoop (30 grams) vanilla protein powder Instructions Place a non stick skillet over medium high heat. In a bowl combine egg whites and protein powder and whisk until protein powder [...]

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Ground Chicken Patties

Ground Chicken Patties: Ingredients: 3 lbs chicken breasts, boneless, skinless & cut into cubes –(or ground chicken or turkey) 1 1/2 cups egg whites 1/2 small onion, cut in chunks 1 cup of homemade, sugar-free salsa pinch of salt, to [...]

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Glowing Detox Salad

Glowing Face Detox Salad Ingredients:  1 head cauliflower, roughly chopped (or riced cauliflower) (You may also add riced broccoli or shredded broccoli florets) 3 cups purple or Tuscan kale, finely chopped 2 cups red cabbage, finely chopped 1/2 cup green [...]

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Empty Nesters – Now What?

  Our last little chick took flight last month, making Jeff and I empty nesters.  Our son is off for two years to serve a mission for our church.  We went from watching him play multiple volleyball games per week, [...]

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Strawberry Daiquiri (Protein style)

Ingredients: 1/2 Cup fresh or frozen strawberries (only if allowed fruit during your phase) 1 Cup crushed ice 1 lime (juice and zest) 1 scoop MRM Strawberry or Vanilla Protein Powder 3 mint leaves 1/2 tsp TreLefia powder (or stevia [...]

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