3 Day Metabolism Reboot. Recipe Book. Jeannine Moran IIN Certified Holistic Health Coach

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1 3 Day Metabolism Reboot Recipe Book Jeannine Moran IIN Certified Holistic Health Coach Page 1

2 wake up & start your metabolism Have this firs thing in the morning each day, and also if you re in need of a refreshing drink throughout the day. This Lemon Ginger Metabolism Boost Drink is a cooling beverage that offers the additional bonus of providing your body with a natural cleanse that helps to flush fat away. Its two main ingredients are the perfect powerhouses to boost your metabolism and will have you feeling as light as this drink tastes! Ginger is a powerful cleansing ingredient that helps to kick start your metabolism. Sipping a ginger infused beverage will have your metabolism on the rise throughout the day, allowing you to flush fat even as you take in your daily meals. Added bonus -- you will also burn extra calories as you workout. Lemons are a natural diuretic which will help your body to more easily shed unwanted toxins. It s a great way to hydrate while enjoying some vibrant, natural flavor! Lemon Ginger Metabolism Boost 1 12-ounce glass water, at room temperature Juice of 1/2 lemon 1/2 inch knob of ginger root Add the lemon juice to the glass of water. Finely grate the ginger by using a zester, add to the glass of water. Stir and enjoy! Page 2

3 breakfast (aka brekkie) Metabolism Reboot Smoothie This citrus fruit helps boosts the digestive tract while the Chlorophyll rids the body of environmental toxins and pesticides. The flax and/or chia seeds are a great source of protein & Omega-3's. And the herbs (parsley or cilantro) rid the body of mercury and other harmful toxins Note: I recommend organic apple, kale and celery be used for this recipe 1 organic apple with peeling, cored Juice of 1 lemon 1 cup kale 1 stalk or rib of celery 1/3 cup flat leaf parsley or cilantro 1 tablespoon ground flax seeds or chia seeds 1/4 teaspoon ground cinnamon 1 1/4 cups chilled water If using a juicer: Add all ingredients and enjoy! If using a blender: Add all ingredients to a blender and blend until smooth. Pour over ice. Green & Glorious Brekkie Smoothie 2 cups raw spinach 1 banana 1 cup coconut milk (preferably organic) Blend until smooth and enjoy! Page 3

4 Green Brekkie Juice This healthy breakfast blended juice helps to keep sugar cravings at bay 2 celery stalks, chopped 1 small cucumber, chopped 2 kale leaves 1 handful spinach Handful of fresh parsley or cilantro 1 lemon peeled 1 apple, seeded, cored and chopped If using a juicer: Add all the above ingredients to a juicer and juice. If using a blender: Add all the above ingredients to a blender along with 1 cup chilled water. Add ice if desired. Blend until smooth. If no pulp is desired, strain smoothie through a fine mesh strainer before drinking and enjoy! Page 4

5 snacks mid morning & afternoon Snacking on veggies & nuts are perfect for preventing hunger pains and staying on track with your healthy eating plan. Perfect for taking to work too! Tip: Prepare these grab and go snacks the night before Veggies & Nuts 1 carrot, sliced 1/2 cucumber, sliced 1 stalk celery, sliced 8 raw walnut halves or 8 raw almonds, 2 tablespoons raw pumpkin or sunflower seeds (optional) Rinse the veggies and keep in the refrigerator until ready to serve OR Warm Green Bean & Zucchini Salad 2 teaspoons extra-virgin olive oil 1 cup broken green beans, remove strings 1 zucchini, sliced 1/2 cup bean sprouts 8 almonds, sliced 2 cloves garlic, minced Juice of 1/2 lime or lemon 1/2 teaspoon dried oregano 1/2 teaspoon black pepper Sea salt to taste Combine all ingredients in a medium skillet, sauté over medium heat just until heated through, about 5 minutes. This side salad makes a yummy afternoon snack, either hot or cold. Drizzle with additional lime juice and serve. For added protein sever over a bed of quinoa. Page 5

6 lunch Garden Salad with Lemon & Oil Dressing 1 cup baby spinach or large spinach leaves torn into bite size pieces 1/2 avocado, chopped (refrigerate the other half for another salad) (optional) 1/3 red onion thinly sliced (refrigerate the remaining 2/3 for another salad) 1/2 cucumber, sliced 1 carrot, grated 8 almonds, sliced 1 cup beans sprouts 1/2 cup fresh parsley 1 tomato, diced Note: Optionally add 2 Tablespoons of Chia Seeds as a crunchy topping in place of almonds DRESSING: Juice of 1 lemon 1 tablespoon extra-virgin olive oil 1 teaspoon dried oregano 1/4 teaspoon black pepper Salt, to taste Add the salad ingredients to a large bowl and toss to combine. In a small bowl whisk together dressing ingredients and drizzle over salad. Note: This recipe can easily be made into a family salad by increasing the ingredients. It's easy to prepare this salad for tomorrow's lunch by simply preparing your veggies the night before and adding to separate zip-lock bags. When it's time for lunch, toss all the veggies in a bowl, add almonds or Chia Seeds and drizzle with dressing. Page 6

7 dinner Packed with nutritional powerhouses such as sweet potato, spinach, garlic, carrots, and tomatoes, this soup truly flushes the fat away by restoring acidalkaline and sodium-potassium balance to the body s organs and glands. It is a warming and deliciously comforting treat that has the added bonus of boosting your metabolism and adding much needed nutrients. The superfoods in this soup are packed with antioxidants and fiber and aid with flushing toxins and, subsequently, fat from the body. Safe, effective, and good for you, this soup is a wonderful way to kick start any healthy lifestyle changes. Metabolism Reboot Vegetable Soup [3 Servings] Prepare this soup once to last for all 3 dinner servings 1 medium sweet potato, peeled and cut into 1" cubes 3 carrots, peeled and sliced 1 stalk celery, diced 1 small yellow onion, diced 1 clove garlic, minced Pinch of Kosher or sea salt, more or less to taste 1/2 teaspoon black pepper 1/8 teaspoon allspice 1 teaspoon paprika 1 bay leaf 2 (15 ounce) cans black beans, drained and rinsed 4 cups vegetable broth, low-sodium 1 (14.5 oz.) can diced tomatoes (no salt added) *diced tomato is an optional soup ingredient 4 cups baby spinach, loosely packed 1 tablespoon plus 1 teaspoon extra-virgin olive oil *optional for each serving drizzle 1/2 teaspoon on top of soup bowl Slow Cooker Directions: Add all ingredients, except spinach and olive oil, to the slow cooker. Cover and cook on low 6 to 8 hours, or until the vegetables are tender. Add spinach, stir and continue cooking just until wilted, approximately 5 minutes. Serve and enjoy! Page 7

8 Tip: If you prefer a thicker soup, after 5 hours of cooking, simply remove 1 cup of soup, along with ingredients, mash ingredients with a fork, return to the slow cooker, stir and continue cooking 1 to 3 hours. When serving, optionally drizzle a little olive oil over each bowl of soup. Note: Olive oil helps the body absorb nutrients more efficiently and supports a healthy digestive system. Stovetop Directions: Follow the same instructions above for preparation, cover, and simmer until veggies are tender, approximately 2 hour. Stir every 15 minutes to prevent sticking. Add spinach at the end of cooking time, remove from heat, cover and allow spinach to wilt before serving. dessert Chia Seed Pudding [3 Servings 1 each day] 1 ¼ almond or coconut milk (preferably organic) 4 tablespoons chia seeds 1 teaspoon ground cinnamon While it is not recommended for the 3 day metabolism program, if others wish to enjoy this delicious dessert, you may choose to add a natural sweetener such as 1 tablespoon of raw honey or maple syrup, or stevia if you prefer. This is a dessert the entire family will enjoy! In a large jar, combine all of the ingredients and shake well. Pour the mixture into 3 small bowls or glasses and refrigerate overnight, or until it thickens into a pudding like consistency. This is a delicious treat and keeps for up to a week, covered in the fridge. Page 8

9 after dinner drink Chamomile Tea Prepare fresh and drink daily. The purpose of this calming drink is to help with getting a better night s sleep 1 chamomile tea bag 1 cup boiling water Boil jug and pour one cup of water into your favorite mug. No jug, no worries - Add one cup water to a small saucepan, bring to a simmer, remove from heat. Add one chamomile tea bag. Allow tea to steep for 5 minutes. In a quiet place, sip tea slowly and allow your body to relax without any distractions Disclaimer: The Three Day Metabolism Reboot plan is for informational purposes only and is not intended as a substitute for advice from a physician or other healthcare professional. The Three Day Metabolism Reboot plan has not been officially evaluated by the Food and Drug Administration nor have the results of the Three Day Reboot Plan been established as medical fact. Consult a physician regarding the applicability of the Three Day Metabolism Reboot plan with respect to your individual health. Your physician should be aware of all medical conditions that you may have as well as the medications and supplements you are taking. Page 9