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Weight Loss Cleanse

A whole foods cleanse that resets and reboots your body to help you feel better, look brighter

and heal your thyroid condition faster.

by Jen Wittman, CHHC, AADP

Copyright © 2016 Thyroid Loving Care/The Healthy Plate, LLC.

All rights reserved. No part of this publication may be reproduced, scanned, distributed or transmitted in any form, by any means, electronic or mechanical, without permission in writing from the publisher. Any telephone numbers, addresses, prices, offers and web sites listed in this document are accurate at the time of publication, but they are subject to frequent change.

Disclaimer: The content of the following document is based on research conducted by Jen Wittman, Thyroid Loving Care and/or The Healthy Plate, LLC, unless otherwise noted. The information is presented for educational purposes only and is not intended to diagnose or prescribe for any medical or psychological condition, nor to prevent, treat, mitigate or cure such conditions. The information contained herein is not intended to replace a one-on-one relationship with a doctor or qualified healthcare professional. Therefore, this information is not intended as medical advice, but rather a sharing of knowledge and information based on research and experience. Jen Wittman, Thyroid Loving Care and/or The Healthy Plate, LLC encourage you to make your own health care decisions based on your judgment and research in partnership with a qualified healthcare professional.

These statements have not been evaluated by the Food and Drug Administration. The information in this document and is not intended to diagnose, treat, cure or prevent any disease.

The Caterpillar Quick-Start Cleanse is not intended for minors, pregnant or nursing women, people with otherwise serious health conditions and those who are on prescription drugs. If you do fall into those categories, please consult with a medical professional before beginning the cleanse.

Jen Wittman, Thyroid Loving Care and/or The Healthy Plate, LLC accept no liability or responsibility for any type of physical or mental reaction experienced either before, during or after a juice cleanse. By participating in this program and by ordering the Caterpillar Quick-Start Cleanse from Thyroid Loving Care/The Healthy Plate, LLC, you accept full liability for your experience before, during and after.

Affiliate Disclosure: This document may contain affiliate links. If you purchase a product through an affiliate link, your costs will be the same but Thyroid Loving Care will receive a small commission. This helps cover some of the costs for all of the free resources provided by Thyroid Loving Care. We appreciate your support!

WEIGHT LOSS CLEANSE

TABLE OF CONTENTS

WHY CLEANSE?

THE QUICK-START CLEANSE IS…

THE QUICK-START CLEANSE WILL…

THE QUICK-START CLEANSE HELPS…

GET YOUR JUICES FLOWING

CLEANSING WITH EASE

WHOLE FOODS CLEANSE VS. JUICE CLEANSE

WHAT IF I DON’T HAVE A JUICER?

WARNING: THE NO-JUICE LIST

PRE-CLEANSE PLANNING

A COFFEE ENEMA…YES, THAT’S RIGHT

CLEANSE TIP

GO SHOPPING

DURING THE CLEANSE

EMOTIONAL PREPARATION

ASSISTING YOUR CLEANSE

PREPARING FOR YOUR BODY’S RESPONSE

REMEMBER WHAT PURITY FEELS LIKE?

YOUR CLEANSE PLAN

THE CLEANSE

RECIPES

SNACK ATTACK

POST-CLEANSE

CELEBRATE YOUR VICTORY

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WHY CLEANSE?

I know it’s cliché, so I’ll only say it once: You are what you eat.Now, think about it. Really think. What does that mean for you? Are you all wholesome goodness and natural deliciousness? Or are you double-stuffed, over-sugared and super-sized? Have you become drawn to the pre-packaged, processed meals that fill the middle of your grocery store?

Does your body crave sugar, sweets and salt?

And how do you feel?

Like most people struggling to manage their thyroid conditions, you are probably foggy-headed and tired. Maybe you feel sluggish, anxious, depressed and bloated. Maybe your skin is blotchy, splotchy and dry. Maybe, just maybe, you’ve lost your youthful glow, your bright energy, your smile.

What you put in your body may just be causing these circumstances. When we’re eating foods that don’t inflame, don’t trigger a thyroid or autoimmune response, and don’t cause blood sugar spikes and metabolic drops, we feel energized, focused and clean…not bloated, bogged down or lethargic.

That’s where I come in. My Caterpillar Quick-Start Cleanse is your guide to feeling better, looking brighter and healing faster.

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THE QUICK-START CLEANSE IS…A seven-day whole foods cleanse that includes tips, tricks and planning tools as well as recipes for a simple make-ahead breakfast, seven yummy lunch ideas — which you can also use for your family’s dinners — and seven delicious, energizing juices that will cleanse and reboot your system.

The Quick-Start Cleanse Will…

• Lower inflammation

• Begin gut repair

• Increase metabolism

• Balance your blood sugar

• Sustain your energy

The Quick-Start Cleanse Helps…

• Candida

• Belly bulge (and bloat!)

• Weight loss

• Fatigue

• Leaky gut

• Insomnia

• Fatigue

• Constipation

• And more!

Get Your Juices FlowingYour body is a sponge for the toxins in your environment. It soaks up all the chemicals, pollutants, hormones and impurities in the air, in household products, in medications, in the substances you choose to put into your body. It’s no wonder you feel so cruddy.

It’s time to replace the bad with the beneficial — and turn your body into a healing machine. How do we do that? One word: juice.

Juice is not just for sippy cups and brunch anymore. When you use cold-pressed organic juice to cleanse your body, you turn your systems into natural detoxifiers and you saturate your body with the powerful nutrients, vitamins and enzymes that are found in vegetables and fruits.

In goes the good stuff. Out comes the toxins.

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I can wax gleeful about the benefits of the Caterpillar Quick-Start Cleanse, but I’m also going to be upfront: It is a challenge, but the challenge is part of its power. When you begin your cleanse, you begin a commitment to your health and healing. You begin a commitment to your body and to your mind. And you commit to liberating yourself from your thyroid condition.

How can a cleanse trigger healing? Great question!

You’ll find that the Caterpillar Quick-Start Cleanse frees your organs from their usual digestive duties and processes. Drinking nightly juices means your body doesn’t need to constantly work to extract nutrients from solid food. It allows your systems to rest and recover. At the same time, you are flooding your body with nutrition. A whole foods-based and juice-centric diet not only delivers an inundation of vitamins and minerals, it also provides us with phytonutrients, which are like little cleansing and healing dynamos.

You detoxify. You heal your cells. You have more energy.

Cleansing with Ease

I brought Ease Oldham to our Caterpillar Cleanse party to share her delicious, powerfully cleansing juice recipes.

Ease is a Raw Food Chef and founder of Easy Living Foods Café & Juice Bar in Northern California. She is an expert in the benefits of juicing for healing and long-term health.

After being treated for Stage IV Throat Cancer in 2007, juicing was a lifeline for detoxing and rebuilding her immune system.

Ease’s gift is to create foods for health which are allergen friendly, organic and delicious, has brought healing to many.

While Ease personally follows and encourages a raw, vegan meal plan, my Caterpillar Cleanse will incorporate meat, fish and cooked vegetables to promote optimal gut healing.

Whole Foods Cleanse vs. Juice Cleanse

You may have come across cleanses that require you to consume solely juice. That’s not how I roll. I believe that only juicing is not the best way to get the results you need when you have a thyroid or autoimmune condition…and it can actually cause you problems.

Here are four reasons the Caterpillar Quick-Start Cleanse includes both a whole foods diet and juicing:

1. With thyroid patients, blood sugar balance is such a delicate matter that a juice cleanse or a fast can throw your blood sugar off and create tons of problems, like insulin resistance. The Caterpillar Quick-Start Cleanse ensures that your blood sugar levels stay balanced.

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2. A juice-only cleanse is deprivation. A whole foods cleanse offers your body plenty of calories, good fats and fiber, so you stay full and satisfied all the way through your cleanse.

3. A whole foods cleanse can boost your metabolism — while a juice cleanse can cause your body to go into starvation mode and actually cause a metabolic slowdown.

4. Get a taste for nature’s sweet, sweet spoils. When you do a whole foods cleanse, you begin to truly experience the deliciousness of all-natural nutrition. Your palate changes. When your cleanse is over, you won’t crave Taco Bell or sugary sweets. You will crave the feeling of being fueled by non-processed foods.

What If I Don’t Have a Juicer?

Don’t have a juicer? There is no need to spend a whole heap of cash on a new one. Yes, you can still be very successful during the Caterpillar Quick-Start Cleanse without a juicer. In fact, you can actually find organic fresh-pressed juices at Whole Foods and some Trader Joe’s stores. Or find your nearest juicery here. Some juiceries will customize your juice order, but if they have a standard juice menu, don’t fret. Just find a juice that’s similar to the recipes listed in this guide. We don’t need to be perfect here. Just getting in juice and going to bed without having to digest a large meal is going to do wonders for your sleep, silhouette and sanity.

If you happen to be in the market for a juicer, there is no better time than now! I always suggest that if you don’t have the cash, use your credit card points or miles. That’s how I got my juicer.

Warning: The No-Juice List

During your cleanse, avoid the foods that inhibit you from healing. We call these goitrogens, which hinder iodine metabolism and thyroid hormone production. Here are the goitrogen-containing foods you need to avoid:

Cruciferous vegetables, including:• broccoli

• cabbage

• kale

• brussels sprouts

• cauliflower

Soy foods, including:• soybeans

• peanuts

• linseeds

• pine nuts

Fruits, including:• peaches

• strawberries

• kale

• spinach

• turnips

• millet

• mustard greens

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PRE-CLEANSE PLANNING

You can dive into your cleanse — or you can progressively wade into it.

When it comes to detoxifying, I suggest you take the dip-your-toe-in-the-water approach. You’ll want some time to help your body acclimate to the changes. Otherwise, it can be a shock to your system.

As you take away sugars, caffeine and other processed foods, your body may have some adverse reactions (like headaches). That’s why pre-cleansing is a vital step to prepare your body and gradually immerse yourself into the process.

I recommend that you eliminate some items from your diet a few days before the juice feast begins:

• Three days before the cleanse, eliminate caffeine, tobacco, alcohol and refined and processed sugars.

• Two days before your cleanse, phase out all gluten and dairy.

• One day before, eliminate all other processed foods.

A Coffee Enema…Yes, That’s Right

You probably didn’t know it, but coffee enemas are an ancient healing technique. With the help of a coffee enema, your liver and gallbladder function better. It allows your cleanse to eliminate toxins. Skeptical? A sluggish liver is extremely common with hypothyroid, adrenal fatigue, autoimmune disorders, estrogen dominance and hormone imbalances, and coffee enemas stimulate your liver to more easily detoxify and get rid of the things making you so sick. A detox or cleanse releases toxins stored in the body but they don’t assist the liver in processing those toxins. Schedule a coffee enema before you start your cleanse.

Cleanse Tip

Start each day with some extra purification power. Right after you wake up, mix a small glass of room-temperature water with apple cider vinegar and lemon juice. This simple step can stimulate your liver and wake up your systems. And it’s a nice replacement for your daily cup of coffee.

Go Shopping

Fill your refrigerator and pantry with filtered water, raw foods, broths, other whole foods and ingredients for your juices. Don’t leave that box of candy in your office drawer; don’t leave your favorite snack food in arm’s reach. Do plan for the moments when you won’t have access to your pantry of cleansing goodies. Take your soup to go and have a bag of soaked almonds and pre-cut veggies on hand always. This will ensure you don’t grab any processed foods out of convenience.

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DURING THE CLEANSE

This is the first step to showing just how much you love your body and your health.While you are cleansing, I have some tips and advice to help your journey be as pleasurable and comfortable as possible.

First of all, drink and eat ALL of your recommended juices and meals each day. You need to fill up, so you feel satisfied and give yourself enough sustenance to maintain energy. You also want to drink at least 60 ounces of water each day. Hydration is always important, but it’s especially vital to cleansing.

Emotional Preparation

Most people do not realize the emotional connection they have with food, caffeine and sweets. When you can no longer rely on chocolate, cheese, ice cream, and processed carbohydrates to make you happy, you must find other, less harmful ways of dealing with stress, strain and, let’s just face it, life. During your cleanse, meditate, get a massage, practice yoga, take long walks and drink lots and lots of tea.Give yourself plenty of rest, listen to what your body is telling you and don’t push yourself too much. Your body is working hard under the surface to detoxify, so make sure you have plenty of energy for the process.

Assisting Your Cleanse

Sweating, taking baths, exfoliating, stretching, deep breathing and meditation will all help your cleanse be as effective as possible. Here are two of my favorite ways to maximize the cleansing process.

Your skin is your first line of defense against environmental toxins and a primary mechanism for getting toxins out. Fun fact: Your skin is responsible for nearly a quarter of your body’s detox processes in any given day. So during your cleanse, make your skin a priority.

Dry brushing stimulates the lymphatic system, removes dead skin cells and their toxins, and improves circulation, the immune system and digestion. It’s a lovely morning ritual to help you wake up and improve your lymphatic flow. You’ll also reduce cellulite. That’s a win-win (there might be more wins in there, but who’s counting?).

Find a good dry brush at most natural foods stores or on Amazon; just make sure it has a long handle (to reach your back) and natural bristles. Synthetic bristlers are sharp and rough on the skin.

Here’s how you do it: Start with your limbs, and brush toward your heart. Brush your stomach in a clockwise motion to work with your natural digestive flow, and brush down your back. I do this right before I shower or visit the sauna. Speaking of which…

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http://bit.ly/DryBrushDetox

Infrared saunas are not like wet or dry saunas. While a typical sauna heats the air, an infrared sauna heats your body below the skin’s surface. It raises your body temperature, improves your circulation and lymphatic flow without overheating the skin or respiratory system.

Infrared waves cause toxins to release from your cells into your bloodstream and then out through your sweat.

If you do want to purchase an infrared sauna, I suggest the because it emits zero EMFs and has a combination carbon/ceramic heater fan. Bonus: It was also designed by a doctor. If you aren’t ready to purchase a infrared sauna, you can certainly find a good dry heat sauna at your local gym, health club or rec center.

PREPARING FOR YOUR BODY’S RESPONSE

I’ve said it before: Detoxifying your body is no easy feat — but the discomfort is temporary and the effort is worth it. As they say, no pain, no gain. The key is to know what to expect, so you don’t let the side effects of cleansing knock you out of the race.

Headaches, fogginess, achiness and fatigue: I’m sorry, my friend, but you are experiencing withdrawal. Goodbye, morning latte, afternoon soda, nightly dessert. Sugar, caffeine and processed foods have held you hostage, and now you are freeing yourself from their clutches. Never fear, these symptoms shouldn’t last more than a day or two.

Tummy troubles: There are two likely scenarios here: You may feel the need to — ahem — go a lot, or you may feel constipated. Both reactions are normal, and in both cases, drink lots of water and herbal tea. You may also want to try aloe shots and chia seeds to get things moving. Ok, the poo talk is over.

Hunger pangs: I know, I told you that you would feel satisfied during this cleanse. And you will! But it may take a couple days to acclimate to your new habits. Again, drinks lots of water, lemon water and tea, and feel free to eat a snack (see below for ideas).Dizziness and nausea: When you are working to flush toxins from your body, it’s easy to get dehydrated. Drink lots of water, and even consider adding a bit of organic sea salt to your juices.

Over-abundance of energy: Congrats! You are feeling the effects of your cleanse. This is what happens when you give your digestive system a break. Regular meditation and exercise will help you harness your energy into the right places.

Skin problems: Another sign that the cleanse is working. These are the toxins leaving your body. Once again, drink water! Consider doing a ph-balancing facial or detox body wrap before you begin your cleanse.

As with all health-related situations, talk to a doctor if you are experiencing any significant effects. Pay attention to the signals your body is sending you…You don’t know what it’s trying to say until you listen.

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Remember What Purity Feels Like?

When you have successfully completed the first couple of days of detoxification, you will start to see the light — and it’s glorious. That’s what purity looks like. You will feel clear, calm and collected. You will be energized and well rested. You will feel confident and connected to your body. Let this be your motivation as you work toward completing your cleanse.

YOUR CLEANSE PLAN

It’s time. How are you feeling? Excited? Nervous? Hopeful?

Having a plan will help you evade some of the nervous energy as you start your cleanse. This menu plan is designed for maximum ease, ultimate time savings and minimum waste. You will notice that I repeat breakfasts and offer up recipes you can use for your family’s lunches and your dinners. This cuts down on prep time, menu stress and food waste.

Here’s my meal-planning philosophy: Enjoy a bountiful breakfast, a moderate lunch and juice for dinner. You know the age-old adage: Eat like a king (a whole foods-loving king, that is) for breakfast, a prince (or princess!) for dinner and a pauper for dinner.

I recommend preparing the first day’s food the night before. So for dinner that night, you (or whoever is on kitchen duty that night) will make dinner for everyone with the first day’s lunch recipe. That way, you can use the leftovers for your lunch.

If you’re accustomed to buying more processed foods than whole foods, you’re first trip to the grocery store with this menu may be a little pricier than what you’re used to. For help on managing your grocery budget, I recommend both the Paleo on a Budget Plan as well as The Ultimate Guide to Eating Organic on a Budget, which, while not strictly Paleo, will give you loads of tips and tricks for filling your cart without emptying your bank account!

Now, I advocate purchasing the highest quality products your budget will allow and avoiding chemical and processed foods at all costs; however, what’s most important is that you get whole foods that don’t create hardship for you. And hey, if any of this is a massive change for you, take it slow. You can even incorporate just one new meal a week. You don’t have to do all this at once. Go at your own pace. Also, if any of these ingredients are new to you, become friends with your local grocery staff; they’ll be happy to show you where these items are located in their store.

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For breakfast, I suggest you begin with a bowl of my super simple, mineral-rich chicken soup. For lunches, you’ll eat a full meal, and for dinners you’ll drink only juice.

I know your family members probably won’t be involved in your cleansing (or maybe they’ll join you in solidarity!). To help you with planning and ease, I suggest you make your lunch the night before and serve it for your family’s dinner. That way, the next day, you have your lunch all ready for you. Plus, your family will get to enjoy the amazing potential of a whole foods meal, and you won’t feel deprived.

Please note: All recipes serve four people so adjust your grocery list accordingly. The dinner meal is designed to be large enough for your family with one extra serving for you for lunch the following day.

Your seven-day Caterpillar Quick-Start Cleanse begins on the next page. Enjoy!

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THE CLEANSE

The Caterpillar Quick Start cleanse is simple and easy. That’s the goal, and that’s the best way to help you be successful during the process.

• Have soup with vegetables and protein in the morning.

• Eat lunch of leftovers from the night before.

• Drink 32 oz of juice for dinner.

Keeping my breakfast and dinner exactly the same (so chicken soup in the morning and green juice in the evening) helps simplify the process. And switching up lunches gives you some diversity, but if you’d like more variety, I’ve included a few different soup recipes here and juice recipes below.

And remember, if the lunch/dinner recipes below aren’t your cup of tea, you can find many delicious paleo recipes online. I list my favorite recipe resources in this post. Try to limit your red meat intake to two times this week at most.

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http://www.mynaturalfamily.com/recipes/paleo-recipes/25-paleo-soup-recipes/

http://yourbestthyroidlife.com/down-dirty-my-top-10-resources-for-paleo-gluten-free-recipes/

http://yourbestthyroidlife.com/down-dirty-my-top-10-resources-for-paleo-gluten-free-recipes/

Breakfast Lunch Dinner

MondayCrockpot Chicken

Soup

Chicken PiccataBalsamic Root Vegetables

32 ounces of Diego’s Green Juice

TuesdayCrockpot Chicken

Soup

“Spaghetti” and Meatballs32 ounces of Diego’s Green Juice or Core

Builder

WednesdayCrockpot Chicken

Soup

Salmon with Dill Cream

Green Beans32 ounces of Diego’s Green Juice or The

Purifier

ThursdayCrockpot Chicken

Soup

Shrimp Tacos with Mango Salsa

32 ounces of Green Juice or The Body

Booster

FridayCrockpot Chicken

Soup

Crockpot Turkey Meatballs with Spaghetti Squash

32 ounces of Diego’s Green Juice or The

Energizer

SaturdayCrockpot Chicken

Soup

Pork Tenderloin Rose-mary/Carrot Mash

32 ounces of Diego’s Green Juice or Clarifier

SundayCrockpot Chicken

SoupCitrus Beef Stir Fry

32 ounces of Diego’s Green Juice

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http://thyroidlovingcare.com/balsamic-glazed-root-vegetables

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http://thyroidlovingcare.com/shrimp-taco-mango-salsa

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http://thyroidlovingcare.com/roasted-port-tenderloin

http://thyroidlovingcare.com/rosemary-carrot-mash

http://thyroidlovingcare.com/rosemary-carrot-mash

RECIPES

CROCKPOT CHICKEN SOUPPrep Time: 10 min Cook Time: 8 hr

INGREDIENTS• Whole Chicken, Pastured or Organic

• Baby Carrots, 2 cups

• Onion, yellow,1/2 onion rough chopped

• Celery, 3 stalks, rough chopped

• Garlic, 3 cloves, whole

• Fresh Herbs (Thyme, Rosemary)

• Salt & Pepper

• Water

• *Apple Cider Vinegar, 1 tbsp (optional)

INSTRUCTIONS 1. Place the onion, carrots and celery in the bottom of the crockpot

2. Rinse chicken and pat dry with paper towel, place on top of vegetables in crockpot

*You can also remove the organ meats from the pouch and place those in crockpot as well for extra minerals

3. Stuff the cavity of the chicken with garlic and fresh herbs (you can also place the herbs and garlic outside of the chicken)

4. Salt and pepper the chicken

5. Pour enough water to fill the slow cooker to about 1 inch below the top

*Optional: add 1 tbsp of Apple Cider Vinegar to pull the minerals out of the chicken bones

6. Set the crock pot to cook for 8 hours on low.

NOTESI make the broth in the evening so that it’s finished cooking when I wake up in the morning but you can also start it in the morning to have it ready by dinner time as well!

Also, you can use a half (split) chicken to decrease the amount of meat and increase the amount of broth made. You can sip the broth throughout the day as a change of pace from water and tea.

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PALEO CHICKEN PICCATA

Serves 4 | PREP TIME: 5 mins | COOKTIME: 15 min | TOTAL TIME: 20 min

INGREDIENTS• 4 skinless and boneless chicken breasts, split in half and pounded (the butcher can do this)

• salt and ground pepper

• 2 tablespoons olive oil

• ¼ cup white wine (optional)

• 2 tablespoons capers

• Juice of 1 lemon

• 3 tablespoons butter

INSTRUCTIONS1.Flatten the chicken breasts by cutting them in half, putting between 2 layers of plastic

wrap, and then pounding with a mallet or rolling pin until 1/4 inch thick. Season with salt and pepper.

2. Add olive oil to a large skillet, place over high heat, then add as many of the chicken breast slices as will fit without overlapping. Brown for 2 minutes on each side, then set aside in a warm oven.

3. To make the sauce, reheat the skillet over medium heat. Add the wine and deglaze, reducing for about 2 minutes while constantly scraping the browned bits of the bottom of the pan. Stir in capers and lemon juice, then remove from heat and add the butter.

4. Stir until melted.

5. Pour the sauce over the chicken and serve.

By Jen Wittman

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“SPAGHETTI” & ITALIAN MEATBALLS


INGREDIENTS• 1 lb grass-fed ground beef

• 2 cloves garlic, chopped

• 1-2 tbsp rosemary chopped

• 1 tbsp dried oregano

• 1 tbsp olive oil

• Salt & Pepper – to taste

• Jar of Organic, low-sugar Tomato Sauce or biodynamic pressed tomatoes (even better!)

• 2 medium Zucchini, peeled into ribbons

• 2 medium Yellow Squash (Zucchini), peeled into ribbons

INSTRUCTIONS1. Mix beef, garlic, rosemary, oregano, olive oil, salt and pepper in a large bowl using your

hands

2. Heat stainless steel pan on medium

3. Form mixture into meatballs and place in pan (I don’t use any oil in the pan but you could use butter, olive oil or coconut oil)

4. Brown meatballs on all sides

5. Add tomato sauce and zucchini & squash ribbons

6. Cook for until meatballs are just cooked through

7. Plate zucchini/squash ribbons on bottom and top with meatballs

8. Sprinkle extra rosemary (or basil) if you have it on top. Voila!

By Jen Wittman

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SALMON WITH A DILL CREAM


INGREDIENTS• 4 salmon filets (4-6 ounces each)

• 1 cup Mayo (see recipe below)

• 4 tablespoon minced fresh dill

• 1 clove garlic, minced

• Celtic or Himalayan salt and fresh ground pepper, to taste

FRESH MAYONNAISE• 1 cup olive oil

• 2 eggs, yolks only

• 1 teaspoon lemon juice

• 1 teaspoon dijon mustard

• salt and pepper, to taste

Check out this video for step by step instructions from my long-time crush, Jamie Olive

INSTRUCTIONS1. Preheat oven to 450 degrees

2. Prepare mayonnaise

3. Place salmon filets skin side down on a parchment paper lined baking sheet.

4. In a bowl, mix together mayo, dill, garlic ,and salt and pepper

5. Divide the mayo mixture and spread it evenly on top of filets.

6. Place in oven and bake for 7-8 minutes.

7. Serve immediately.

8. Add all mayo ingredients to a tall container, place an immersion blender to the bottom and turn on. Once the mixture begins to become thicker, slowly pull the immersion blender up the container to make sure mixture mixes completely.

NOTESThis recipe from PaleOMG is just perfection. George Bryant and Juli Bauer are the authors of Paleo Kitchen. You can find it on Amazon or at the PaleOMG site. Get this book! It’s one for your kitchen library.

By Jen Wittman

Adapted from PaleOMG

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http://bit.ly/paleo-kitchen

http://paleomg.com/5-ingredient-10-minute-creamy-dill-salmon/

SHRIMP TACOS WITH MANGO SALSA


INGREDIENTS• 1.5 lbs wild-caught shrimp, peeled and de-veined

DRY INGREDIENTS• 2 cloves fresh garlic, chopped

• 2 tsp cumin

• 1 tsp coriander

• sprinkle salt & fresh ground pepper

Other ingredients

• 1 tbsp extra virgin olive oil

• Romaine Lettuce

• Avocado, diced

MANGO SALSA• 1 ripe mango, peeled, pitted, and diced

• ½ medium red onion, finely chopped

• 1 Jalepeño chile, minced (optional)

• 1 small cucumber, peeled and diced

• 3 tbsp fresh cilantro leaves, chopped

• 3 tbsp fresh lime juice (3-4 limes)

Salt and pepper to taste

INSTRUCTIONS1. Rinse shrimp with cold water and pat dry with paper towel.

2. Mix all the dry ingredients in a mixing bowl.

3. Add shrimp and toss to coat. Marinate shrimp in fridge while you prepare the salsa.

4. Prep all the salsa ingredients and mix them in a bowl. Season to taste with salt and pepper.

TO COOK SHRIMP1. Heat pan on medium high heat, add a drizzle of olive oil, cook the shrimp for 1 minute,

then flip over and cook the rest of the way until almost opaque in the center.

TO ASSEMBLE1. Top Romaine leaves with shrimp, then mango salsa and top with avocado. YUM!

By Jen Wittman

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CROCKPOT TURKEY MEATBALLS WITH PESTO & SPAGHETTI SQUASH


INGREDIENTS• 1 large spaghetti squash

• 1 ½ lb of ground turkey

• 2 cloves of garlic, chopped

• 2 tsp dried oregano, chopped

• 2 tsp fresh rosemary, chopped

• salt & pepper to taste

• 1 cup chicken broth or water

FOR PESTO• Basil, 2 cups

• Chard, 2 cups

• Lemon juice, from 1 lemon

• Pine Nuts, ¹/3 cup

• Olive Oil, about ¼ cup

INSTRUCTIONS1. Make sure you use a large 6 quart slow cooker for this recipe.

2. Cut your squash in half and scoop out the seeds.

3. Place your 2 squash halves face down into your slow cooker.

4. Add chicken broth or water to crockpot

5. Mix ground turkey, garlic, oregano, rosemary, salt & pepper and combine well.

6. Roll your ground turkey into meatballs, then fit as many as you can around the squash.

7. Cook on low for 5 hours.

8. Add basil, chard, pine nuts and lemon to food processor, pulse a few times

9. Add 3 tbsp of olive oil and puree pesto.

10. Use a large fork to pull the “spaghetti” out of your squash, then top with your meatballs and pesto sauce.

11. Add more oil until you reach desired consistency

By Jen Wittman

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ROASTED PORK TENDERLOIN


INGREDIENTS• 1 whole pork tenderloin, approximately 1 pound

• 1 lemon, zest finely grated

• 1 clove garlic, minced

• Sea salt & fresh ground pepper to taste

• 1 teaspoon olive oil or butter, melted

• 1 tablespoon chopped fresh cilantro leaves

• 1-2 lemons for fresh lemon squeeze

INSTRUCTIONS1. Preheat oven to 425

2. In a small bowl, mix lemon zest, garlic and salt and pepper.

3. Put tenderloin in a dish and rub mixture into meat.

4. Heat a pan on medium-high heat. When pan is warm, add a drizzle of olive and sear the tenderloin on all sides until they’re golden brown. Be careful not to over cook.

5. Transfer tenderloin to an oven safe pan and cook for 10-15 mins max or until the internal temp of the roast is 140. Again, be careful not to overcook.

6. Let roast sit for a few minutes to reabsorb juices and carryover cook.

Squeeze fresh lemon juice on top and garnish with cilantro.

NOTES*On a hot summer day, it’s great to grill the tenderloin instead of roasting it.

By Jen Wittman

Adapted from Alton Brown

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http://www.foodnetwork.com/recipes/alton-brown/grilled-pork-tenderloin-recipe.html

ROSEMARY CARROT MASH


INGREDIENTS• 6 medium (about 1 pound) carrots, ends removed, peeled, and cut into1-inch chunks

• 2 tablespoons pastured butter or olive oil

• ½ to 1 tablespoon chopped fresh rosemary, or to taste

salt and fresh ground pepper to taste

INSTRUCTIONS1. Bring a pot of water to a boil

2. Chop carrots and rosemary

3. Add carrots to boiling water and boil ‘til tender (about 10 minutes)

4. Drain carrots and put them in a bowl

5. Mash with potato masher or I whip mine with the hand/immersion blender

6. Add rosemary, butter, salt & pepper and stir.

7. Serve.

By Jen Wittman

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CITRUS BEEF STIR FRY


INGREDIENTS• 1 tbsp butter

• 1 lb tender beef cut into thin strips

• 1 sliced onion

• 2 minced garlic cloves

• 1 tsp fresh grated ginger

• 1 tsp lemon zest

• 1 tsp orange zest

• 1 tbsp lemon juice

• 1 tbsp orange juice

• A big bunch of spinach

• 1 zucchini, diced

• 1 carrot, diced

• 1 lemon, segmented

• 1 orange, segmented

INSTRUCTIONS1. Heat up wok or large saute pan and add butter.

2. Stir-fry the beef in butter. Remove the beef from the wok.

3. Make sure the wok regains its temperature, add more cooking fat (butter or olive oil) and stir-fry the onion, ginger and garlic for about 1 minute.

4. Add zucchini and carrot and saute fro 3 minutes.

5. Return the beef to the wok and add the orange and lemon juice. Bring to a boil and add the bunch of spinach. Cook until just wilted.

6. Serve on a bed of citrus with the segmented lemon and orange.

By Jen Wittman

Adapted from Paleo Leap

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http://paleoleap.com/quick-and-easy-paleo-stir-fries/

DIEGO’S GREEN JUICE

Time to prepare: 30 minutes to prep, juice, store & cleanup 32 oz Juice | 4 – 8 oz servings

SHELF LIFEBest within 3 days, some types of juicers allow a greater or lesser shelf life

EQUIPMENTJuicer, Glass Jars and Lids

INGREDIENTS• 3 cucumbers

• 6-7 celery stalks

• 6-8 leaves of chard

• 1 handful of parsley

• 4-5 apples

• 1-3 inch piece of fresh ginger (no need to peel)*

• juice of 1-2 lemons

INSTRUCTIONS1. Hand squeeze lemon juice into the juice container

2. Add all of the rest of the fruits and vegetables into juicer

3. Juice away & voila!

*Makes 2-3 days worth of juice for the family

NOTES*ginger adds a lovely warmth and spice to the juice. To make it less spicy, eliminate ginger or only add a 1-inch piece.

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CORE BUILDER JUICEby Ease Oldham | Easy Living Foods

The Core Builder is the strongest building block of Easy Living Foods Cold Pressed Juices. It’s the most potent Anti-Oxidant, Anti-Inflammatory, and Detoxifying Juice and has the highest Phytonutrient content. With no sweet veggies or fruits, the Core Builder is the top choice for people with serious illnesses.

Time to prepare: 30 minutes to prep, juice, store & cleanup. 32 oz Juice | 4 – 8 oz servings



INGREDIENTSWe have provided the weights of each ingredient for your shopping convenience at the grocery store. • 13 Celery Stalks (1.2 lbs.) • 2 Cucumbers, Large (1.5 lbs.)• 3 Chard whole leaves (4.5 oz)• 1 cup Parsley (2.5 oz)• 1 cup Dandelion whole leaves (2.5 oz)• ½ cup Turmeric Root chopped (2 oz) (or use 2 tsp of dried Turmeric)• ₁/₃cup Burdock Root Chopped (1.25 oz)

INSTRUCTIONS1. Wash and prep the ingredients by chopping into pieces that fit the juicer. No need to peel the

vegetables or roots. 2. Juice away!

a. If you use dried Turmeric, mix it into a small amount of finished juice and then add this to remainder of the juice. Otherwise it will clump.

3. Juice directly into the jars you’ll be storing the juice in. 8 oz. glass “Ball” jars make a good serving size. The juice will oxidize quickly and exposing it to less air will increase its longevity. Put the lids on the jars as soon as you can and of course, store this in the refrigerator.

NOTES1. For a more subtle taste with less stringency, add more celery and cucumber.

2. Want more fiber? Instead of a juicer use a blender if you’d like to have the fiber in your juice. I do both.

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CLARIFIER JUICEby Ease Oldham | Easy Living Foods

This juice is called the Clarifier because it is responsible for clearing the brain with loads of Anti-Oxidant and Ant-Inflammatory attributes.

Time to prepare: 30 minutes to prep, juice, store & cleanup

32 oz Juice | 4 – 8 oz servingsSHELF LIFE Best within 3 days, some types of juicers allow a greater or lesser shelf life

EQUIPMENT Juicer, Glass Jars and Lids

INGREDIENTSWe have provided the weights of each ingredient for your shopping convenience at the grocery store.

• 9 Carrots, medium (1.2 lbs) (use juicing carrots for lower cost but they often come in 10 lb bags)

• 4 Oranges (1.25 lbs)

• 3 Celery Stalks (4.5 oz)

• ½ Cup Fresh Ginger Root (2 oz piece) (or use 4 tsp of dried Ginger)

INSTRUCTIONS1. Wash and prep the ingredients by chopping into pieces that fit the juicer. No need to peel

the vegetables or roots. 2. Juice away!

a. If you use dried Ginger, mix it into a small amount of finished juice and then add this to remainder of the juice. Otherwise it will clump.


NOTESWant more fiber? Instead of a juicer use a blender if you’d like to have the fiber in your juice. I do both.

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PURIFIER JUICEby Ease Oldham | Easy Living Foods

Let’s Detox! This is Easy Living Foods’ daily Detox Cold Pressed Juice. Dandelion and flax detox in different ways and lemon is an anti-septic aiding in digestion. The ginger is a superfood for all of its benefits including being an Anti-Inflammatory, and the apple juice is the foundation as it balances out the blood sugar.


32 oz Juice| 4 – 8 oz servings




• 6 Apples (2.5 lbs.)

• 1 Lemon, large (3.2 oz)

• 1 Cup Fresh Ginger Root (3.5 oz piece) (or use 2 Tbsp. of dried Ginger)

• 1.5 Tbls Flax Oil

• ½ cup Dandelion whole leaves (1.5 oz)

•





NOTESWant more fiber? Instead of a juicer use a blender if you’d like to have the fiber in your juice.

I do both.

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ENERGIZER JUICEby Ease Oldham | Easy Living Foods

Need energy? The Energizer will certainly put a spring into your step. It is incredible for its Anti-Inflammatory, Anti-Oxidant, Detoxifying properties aiding in digestion and increasing metabolism. The Energizer is your go-to juice after a work-out.





• 9 Carrots, medium (1.2 lbs) (use juicing carrots for lower cost but they often come in 10 lb bags)

• 2 Apples, medium (14 oz)

• 5 Red Beets, 2 inch wide (14 oz) (juice the greens if you’re ok with adding bitter)

• ¼ Cup Fresh Ginger Root (1 oz) (or use 1 tsp of dried Ginger)

• 1 Lemon (2 oz fruit)

• Small Pinch Cayenne Pepper






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BODY BOOSTER JUICEby Ease Oldham | Easy Living Foods

Easy Living Foods sells two “Builder” Cold Pressed juices, they are the “Cleanup 4th Batter” power packed Juices. The Blood Builder Juice is an Anti-Inflammatory juice that supports the liver while cleansing and nourishing the blood.





• 10 Red Beets, 2 inch wide (1.8 lbs) (juice the greens if you’re ok with adding bitter)

• 7 Carrots, medium (15 oz) (use juicing carrots for lower cost but they often come in 10 lb bags)

• 3 to 4 Chard leaves (6 oz)

• 2 cups Parsley (4.5 oz)



Note: If you use dried Ginger, mix it into a small amount of finished juice and then add this to remainder of the juice. Otherwise it will clump.



In happiness, Ease of Easy Living Foods

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SNACK ATTACK

If you need a little extra something to keep you full during the cleanse, you can eat a snack mid-morning or mid-afternoon. Cleanse-approved snacks include a piece of fresh fruit, veggies and guacamole, red peppers and olive tapenade, homemade or raw trail mix, and baked chard chips.

POST-CLEANSENow is the time to dive right back into your old habits, right?!

Wrong. Now is the time to slowly shift your diet out of cleanse mode. In fact, the post-cleanse phase is just as valuable as the cleanse itself. Here’s how you tackle it:

PC Day 1: For the first day after your cleanse, replace your dinner meal with soups and smoothies. Continue to stay away from processed foods, sugars, dairy, alcohol and coffee (you don’t need that stuff anyway, right?).

PC Day 2: Look to a Paleo meal plan to keep your body clean.

PC Day 3: OK, have at it! Feel free to add back whole foods for dinners and breakfasts (although I personally still eat soup as my main breakfast every day). Continue to make healthy choices like making your pasta out of veggies. Maybe you’ll cut out the coffee all together and drink a ton more water. Maybe you’ll replace your dinners with juice more often. “Just eat real food,” as my buddy Sean Croxton says.

After your cleanse, I heartily encourage you to try out some of Ease Oldham’s Easy Living Foods’ Instant Soups and Meals – they are great for travel and on the go days because you Just Add Water! Ooh, and try the Paleo Veggie Wrappers, made from 85% grated veggies held together with sprouted chia and flax seeds. I use them all the time for my lunch and just swap fillings out throughout the week for some variety. They make a great base for lunches, party trays and snacks for the kids. You can find them on Easy Living Foods website here at http://easylivingfoods.com/store/

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http://easylivingfoods.com/store/

CELEBRATE YOUR VICTORY

Congratulations! Wow, you look fabulous. And I know from experience that you feel fabulous too.

But your journey isn’t over. Now that you’ve completed the Caterpillar Quick-Start Cleanse, the sky is the limit. Your body is energized. Your confidence is soaring. You know you can do anything (a week without coffee or wine…Yeah, you’re pretty much a superhero).

Most importantly, you’ve strategically targeted the conditions that bog you down, beat you up and bloat you out. Right about now, your body is thanking you.

If you would like to continue to get more energy, vitality and healing into your life, you may want to consider joining us for the Thyroid Health Club.

Please reach out and connect with us if you have any questions, need more resources or want more support. You are not alone. All of us at Thyroid Loving Care want you to live Your Best Thyroid Life, and we’re here for you.

With Love,

J en

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