copyright 20...calories: 206, total carbohydrates: 3g, protein: 40g, total fat: 4g this recipe works...

Copyright 2020 Glow Natural Wellness. All rights reserved.

No portion of this manual may be reproduced or transmitted in any form or by any means, electronic or mechanical. This includes, but is not limited to faxing, photocopying, recording or any digital information storage and retrieval system, except for the following exceptions:

A purchaser may photocopy pages for personal use.

DISCLAIMER Not all programs are appropriate for everyone. Consult your doctor before starting this program. This manual and program are not intended as medical advice and do not take the place of medical advice or treatment from your doctor. The authors shall not be held liable or responsible for any misuse of this information or any loss, damage, injury caused or alleged to be caused directly or indirectly by any of use of this information or these workouts. This information is not intended to diagnose, treat, cure or prevent any disease or illness.

Note: Due to recent statements from the FTC, it is required that we identify what a "typical" result is. The harsh truth is that most people never do anything with the products they buy, so most of the time, their typical results are zero. You are the main element of your success! Our patients have seen major results such as: increased energy, fat loss, improved mood, clearer skin, sharper minds and reduction in digestive symptoms using this system. The people that show even greater success worked hard, and earned their results. As with any wellness program, obtain the consent of your doctor before starting.

For further information and additional services please see our website www.glownaturalwellness.com.

Welcome To Your 7 Day Hormone Recharge!

These next 7-days will be used to prepare your body and mind and set you on the path to your desired wellness goals. Motherhood is tough and it can certainly drain your battery and your hormones.

During this next week, you will notice a significant increase in energy, improved moods, mental clarity and loss of fat, especially around your middle, hips, thighs and arms. And this is the momentum we’re going to carry into the next few weeks and beyond!

Now if you’re thinking, “Can I possibly change my body in just 7 days?”…

The answer is yes!

In fact 95% of most successful clients started on this exact 7-Day Hormone Recharge you’re about to begin.

Now I’m not going to lie to you and tell you that you’re going to lose 30 pounds and completely change your life in just a week… That would be silly and probably illegal to promise such a thing!

But if you follow this proven plan to a T, you can expect to:

• Decrease abdominal bloating, gas and digestive distress• Lose 3-5 pounds of fat• Improve moods, mental clarity and confidence• Dramatically increase your energy and well being• Significantly boost productivity, so you can get more done in less time• Increase sex drive and improve relationships• Improve skin clarity and tone for a fresher more youthful glow

These are promises that I can make and if you follow this program for the next week, you’ll have built a massive amount of momentum to skyrocket you to your ultimate wellness goals.

WARNING: If your intentions are to follow this plan for only 7 days without continuing on to a long term wellness solution - you will be wasting your time and you should stop reading right now…

But if you do intend to follow this program to get amazing results and keep the momentum going there after - you will be pleasantly surprised and I will help guide you along your fitness journey.

So let’s get into the details of the 7 Day Hormone Recharge.

If you have any questions, contact us at [email protected]

7-DAY HORMONE RECHARGE

Glow Natural Wellnesscopyright 2020

Every bite you take, every move your make, and thought you have impacts hormones

Nutrition Breakdown

The meal plan in this cleanse is composed of 4 components.I. Warm Lemon Water (3 cups daily)II. Morning SmoothieIII. Lunch SaladIV. Hi-protein Dinner

I. Warm Lemon WaterIf you drink lemon water on a regular basis, it will decrease the acidity in your body, which iswhere disease states occur. It removes uric acid in your joints, which is one of the maincauses of inflammation.

Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract, it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating. And lemons contain pectin fiber, which assists in fighting hunger cravings.

II. Morning SmoothieBreakfast is the most challenging meal to get right. Between all the fattening options atStarbucks and your morning rush to work, making sure you get all your hormone balancingnutrients in is not likely to happen.

Until now. These smoothies pack a nutrient punch, they’re quick and easy to prepare and theytaste delicious. I’ve programmed a breakfast smoothie every day for the next 7 days. I have provided you my favorite recipes and you may choose to try a different smoothie each day or stick to your favorites.

III. Lunch SaladDo feel the after lunch energy crash? This is usually caused from eating a lunch high inprocessed carbohydrates (breads, pastas, crackers). Sticking to fresh veggies and protein willnot only give you extra energy to get through the second half of the day, you’ll also feel lighterand more balanced.Like your morning smoothies, I’ve provided you with my favorite salad recipes that you canexperiment with or stick to the ones you like best.

Optional add-ons: If you have a bigger appetite, you may add in extra protein and healthy fats to your salad (see the list of healthy foods).

IV. Hi-Protein DinnerGet ready for your favorite part of the cleanse - dinner time! Dinner time is where you get torelax and enjoy a delicious healthy meal. Each of the recipes are high in protein and designedto switch on your bodies fat burning engines while you sleep. These dinners are designed to help balance blood sugar and allow for restful and restorative sleep.

7 - D AY HORMONE RECHARGE


Mind & Body Preparation

Besides following the Recharge nutrition protocol, we are going to be preparing your bodyand mind with these 2 components:

I. Daily Exercise & Stretching

II. Gratitude Journaling

I. Daily Exercise & StretchingSince I want you to focus most of your energy on the nutritional part of this program, your dailyexercise prescription is easy and enjoyable.

Every day, you will be required to walk for 30 minutes in the morning before going to work… Yes, I said walk, not run. Whether you’re currently exercising or not, you will still just walk.

There’s 3 important reasons I want you to walk first thing in the morning:

1. Take back your mornings. You probably start your day with STRESS. Taking the first45-60 minutes of each day for yourself will increase your mood, circulation anddramatically cut down on the stress you’ll experience at work. Decide RIGHT NOW totake your mornings back and begin to change the daily stress cycle. (FYI: Stress is one of the biggest causes of hormone imbalance)

2. Rev up your metabolism. Sitting at your desk for 8 hours doesn’t burn much fat. Butstarting your day with exercise does. Studies show that people that got in as little as 20minutes of exercise first thing in the morning kept weight off longer than those thatexercised in the evening.

3. Develop success habits. The #1 reason I hear for people not reaching their goals isthat they lack motivation. Motivation isn’t a feeling. Motivation is about creatingautomatic positive habits - like brushing your teeth. Simply by waking up a little earlierthan you used to and going for a simple walk, will begin to program your brain to instillthe habit of moving. Once the habit is developed, the hard part is behind you.

II. Gratitude JournalingChances are right now, you’re not very happy with your body and or energy level… I totallyunderstand it. But did you know your negative feelings toward your body, regardless of it’s shape, can actually be sabotaging your success? It’s true. My ultimate goal for you is that you find energy, strength and happiness in the next 30 days.

And the secret is, you don’t have to wait to be a certain size or lose a certain number of pounds to begin to feel happy and fulfilled.



Happiness is an area I do a lot of studying in and I’ve found that there’s only 3 reasons as to why we feel unhappy.

1. Our expectations do not match our reality. This is such a simple concept, it’sstrange how much pain it brings us. Have you ever experienced thoughts of not havingachieved enough in your life? Usually these thoughts creep up on our birthdays,holidays or some other milestone.

When we begin to compare our lives with some unachieved standard, the only possibleway to feel is sad, regretful and resentment. And when you feel down on yourself,motivation to clean up your eating and stick to your workout plan is the last thing you’llfeel like doing.

But here’s the biggest shocker of all - our brains are so complex that as a survival mechanism, to keep us away of danger and pain, your brain will actually, subconsciously, drive you towards food, substances and activities that will numb your feelings. And those things are generally junk food, alcohol, drugs, TV, gambling and other unhealthy patterns; making it nearly impossible to stick to any healthy plan.

So the next time you begin to beat yourself up about not being or having enough, remember to:

• Be kind and fair to yourself• Be grateful for the awesome things you already possess

2. We make the problem worse than it is. There’s problems… and then there’sPROBLEMS! It’s unfortunate that it takes a major tragedy or life-scare to remind us ofwhat’s really important to us. Is your unhappiness being driven by making your molehills into mountains?

Think about it. If tomorrow, your doctor told you, you only have 6 months to live; how quickly would the issues causing you stress go away?

It’s my guess 80-90% of your worries would automatically disappear into thin air and your focus would go to the things that truly matter: your family, your kids, your legacy.

Don’t wait until it’s too late. Put your mole hills into perspective and focus on the good stuff.

3. We forget to be grateful. One of my mantra’s I use when I need to change my mentalstate is: “All the strength/love/happiness I need is inside me NOW!”I repeat this out loud over and over again until I remember it’s true.

Focus on the positive things in your life. What you do have. Take joy in the fact thatyou can move, that you get to eat healthy foods, that you have family and friends, thatthe sun is shining


Renew, Reset and Revitalize Your Body copyright 2020

Fill you mind with all of the abundant positivity around you.

Everything you need to feel happy, to feel confident, to feel strong… is already within you.

Even if you have 50 pounds to lose, or a chronic health condition, find happiness inyour daily progress NOW, even if it is in baby steps at times. This way you won’t have to wait til “someday” to experience the joy at the end of the rainbow :)

Quickstart Checklist

✓ Schedule your beginning. Decide when you will start the program. Having a dateset and making these preparations is the first thing you can do to ensure yoursuccess!

✓ Read through the entire 7-Day Hormone Recharge QuickStart program

✓ Plan your meals for the first 7-days using the Meal Plan and customize any choices

✓ Write your grocery list for the week, based on menu selections.

✓ Go shopping and get grocery items.

✓ Set your alarm to wake you up 45 minutes earlier to drink your warm lemon water +do your morning walk + gratitude journal.

✓ Watch Natural Healing Made Simple to get a better understanding of your healthand healing potential and learn the 5 simple steps to optimal health no matter howbad you feel or how many doctors you have seen.



BREAKFAST LUNCH DINNER DAILY ROUTINE

MStrawberry Ginger Zinger Smoothie Cobb Salad

Simply Grilled Salmon+Your Choice ofVeggies

Every morning When You Wake:

✓Warm Lemon Water✓30 Minute Movement✓5 Minute Journal AM

:30 mins Before Lunch Drink:

✓Warm Lemon Water

:30 mins Before Dinner Drink:

✓Warm Lemon Water

Before Bed:

✓5 Minute Journal PM

SNACK OPTIONS

๏Apple Slices + 1 tbspAlmond Butter

๏Greek Yogurt (full fat)Berries

๏1-2 oz of cheese10 Baby carrots

๏15 walnuts

15 Blueberries๏15 Almonds

1 Pear๏5 Strawberries

1 tbsp raw nut butter๏2 scoop Organic

Protein powder

T Glowing GreensSmoothie

Bacon Lettuce and Tomato Salad

Garlic Ginger Chicken+Your Choice ofVeggies

W Berry Glow Smoothie

Hayley’s Chicken Salad

Salmon Cakes+Your Choice ofVeggies

Th Tropical FruitSmoothie Greek Salad

Garlicky Bacon & Avocado Burgers+Your Choice ofVeggies

F Beginners LuckSmoothie Grilled Chicken Salad

Fajita Lettuce Wraps with Chipotle Aioli+You Choice ofVeggies

SaFree Radical Fighting Smoothie

Grilled Ahi Niçoise Salad

Cilantro Lime Skirt Steak+You Choice ofVeggies

SuYour Choice Favorite Smoothie

Your Choice Favorite Salad

Your Choice Favorite Dinner


“Take care of your body. It's the only place you have to live.” -Jim Rohn

http://stevedlt.biotrust.com/Shop.asp?s=&View=Item&Product=2409



DAY 1 DAY 2

WA K E U P WA K E U P

• 12 oz Warm Lemon Water• 30 Minute Walk + Stretch• 5 Minute Journal


B R E A K FA ST B R E A K FA ST

• Strawberry Ginger Zinger Smoothie • Glowing Greens Smoothie

LU N C H LU N C H

:30 mins before: 12 oz Warm Lemon Water

• Cobb Salad


• Bacon Lettuce and Tomato Salad

D I N N E R D I N N E R

30 mins before: 12 oz Warm Lemon Water

• Simply Grilled Salmon• Your Choice of Veggies


• Garlic Ginger Chicken• Your Choice of Veggies

S N AC K O P T I O N S S N AC K O P T I O N S

you may have 1-2 snacks a day

• Apple Slices + 1 tbsp Almond Butter• Greek Yogurt (full fat) + Berries



D R I N K O P T I O N S D R I N K O P T I O N S

drink half your bodyweight in ounces of water daily

• Green Tea• Herbal Tea• Coffee (w/ coconut milk or almond milk)



Renew, Reset and Revitalize Your Body copyright 2020


DAY 3 DAY 4





• Berry Glow Smoothie • Tropical Fruit Smoothie

LU N C H LU N C H


• Hayley’s Chicken Salad


• Greek Salad



• Salmon Cakes• Your Choice of Veggies


• Garlicky Bacon & Avocado Burgers• Your Choice of Veggies











7 - D AY RECHARGE

Glow Natural Wellness copyright 2020


DAY 5 DAY 6





• Beginners Luck Smoothie • Free Radical Fighting Smoothie

LU N C H LU N C H


• Grilled Chicken Salad


• Grilled Ahi Niçoise Salad



• Fajita Lettuce Wraps with Chipotle Aioli• You Choice of Veggies


• Cilantro Lime Skirt Steak• Your Choice of Veggies











7 - D AY H O R M O N E RECHARGE


GLOW NATURAL WELLNESS copyright 2020

DAY 7 K E E P T H E R E S U LTS G O I N G

WA K E U P


Congratulations on finishing your 7 Day Recharge!

Now that you’ve successfully finished your Recharge, it’s time to move on to a long termwellness solution.

Our most successful clients enroll in our customized natural medicine program - The Glow Protocol, andcontinuing seeing great results week after week, month after month.

As a special gift for completing your 7-Day Recharge, we would like to gift you with a free one month trial of The Glow Protocol.

Click here to schedule yourFree 10 minute private consultation with Dr. Michelle Sands, to see if The Glow Protocol is a good fit for you and claim your Free 1-Month Trial.

B R E A K FA ST

• Your Choice Favorite Smoothie

LU N C H


• Your Choice Favorite Salad

D I N N E R


• Your Choice Favorite Dinner

S N AC K O P T I O N S



D R I N K O P T I O N S




GLOW NATURAL WELLNESScopyright 2020


5 Minute Journal

Every morning…

I am grateful for:

1.

2.

3.

What would make today great?:

1.

2.

3.

Daily Affirmation:

I am…

Before bed…

3 Amazing things that happened today:

1.

2.

3.

How could have I made today better?

Copyright 2016 All rights reserved Glow Natural Medicine

No portion of this manual may be reproduced or transmitted in any form or by any means, electronic or mechanical. This includes, but is not limited to faxing, photocopying, recording or any digital information storage and retrieval system, except for the following exceptions:

A purchaser may photocopy pages for personal use.

DISCLAIMER Not all programs are appropriate for everyone. Consult your doctor before starting this program. This manual and program are not intended as medical advice and do not take the place of medical advice or treatment from your doctor. The authors shall not be held liable or responsible for any misuse of this information or any loss, damage, injury caused or alleged to be caused directly or indirectly by any of use of this information or these workouts. This information is not intended to diagnose, treat, cure or prevent any disease or illness.

Note: Due to recent statements from the FTC, it is required that we identify what a "typical" result is. The harsh truth is that most people never do anything with the products they buy, so most of the time, their typical results are zero. You are the main element of your success! Our clients have lost thousands of pounds of fat, increased lean muscle and increased their performance using this system.The people that show even greater success worked hard, and earned their results. As with any exercise program, obtain the consent of your doctor before the initiation of any physical training program.

For further information and additional services visit our website at www.glownaturalmedicine.com

If you need support, email our team at [email protected]


“All you need to heal, grow and thrive can be found in nature, the universe and within yourself" Dr. Michelle Sands

Welcome To Your 7-Day Recharge Recipes!

Here you’ll find all 18 recipes used in your 7-Day Hormone Recharge. These recipes are acompilation of my favorite healthy fat burning and hormone balancing recipes. All recipes arefree of: gluten, grain, dairy, soy and added sugar - making them inflammation proofed.

Besides being healthy, these recipes are delicious!

The most common question I get about the 7-day Meal Plan is:

“Do I have to eat every meal as is?”

The answer is no. For this meal plan, I have given you 18 different options (6 for each meal). What most of my clients do and what I suggest you do is, pick 2-4 recipes that you want to try for each meal, and stick to those.

Sticking to a simple plan is the easiest path to success.

Of course, if you’re feeling adventurous, feel free to try out every recipe in your 7-Day

Recharge Meal Plan!

copyright 2020Glow Natural Wellness

http://www.fitproinferno.com/paleorecipes

http://www.fitproinferno.com/paleorecipes

S T R AW B E R RY G I N G E R Z I N G E R G R E E N S M O OT H I E

• 2 cups almond milk• 2 cups baby spinach• 2 cups strawberries• 1 banana• 1 tablespoon grated ginger, to taste

I N G R E D I E N T S

1. Blend spinach and almond milk until smooth.2. Add remaining ingredients, and blend until smooth.

Enjoy!3. Use at least one frozen fruit to make the green

smoothie cold.4. Any berry can be substituted here – blackberries are

particularly nice. Don’t like ginger? You can leave itout or add another favorite spice, like cinnamon.

NOTES: __________________________________________________________________________________________________________________________________________

PREP TIME: 5 MINS | SERVES: 2

B E G I N N E R ’ S L U C K


D I R E C T I O N S

• 2 cups spinach, fresh• 2 cups water• 1 cup pineapple• 1 cup mango• 1 banana• 1/2 cup ice (optional)


1. Blend spinach and water until smooth. Next, add theremaining fruits and blend again. Add ice as desired

D I R E C T I O N S

NOTES: __________________________________________________________________________________________________________________________________________

Recipe variation - omit the banana and replace with avocado

Recipe variation - omit the banana and replace with avocado

http://simplegreensmoothies.com

http://simplegreensmoothies.com

T R O P I C A L F R U I T S M O OT H I E

• 1/2 cup unsweetened cranberry juice• 1/2 cup fresh chopped mango• 1 kiwi, skin removed• 1/2 cucumber• 2 springs of mint• 1/2 cup ice


1. Blend and enjoy

NOTES: __________________________________________________________________________________________________________________________________________


GLOWING G R E E N S S M O O T H I E


D I R E C T I O N S

• 1 cup coconut water• 1 large handful of spinach• 1/2 cup frozen blueberries• 1/2 banana• Dash of cinnamon


1. Blend spinach and coconut water until smooth.2. Next add the remaining ingredients and blend

again.*

D I R E C T I O N S

NOTES: __________________________________________________________________________________________________________________________________________

BERRY GLOW S M O OT H I E

• 2 cups kale, fresh• Handful of spinach• 1/2 cucumber• 1/2 cup of frozen berries• 1/2 cup unsweetened cranberry juice


1. Blend kale, spinach and juice until smooth.2. Next add the remaining ingredients and blend

again.*

NOTES: __________________________________________________________________________________________________________________________________________


F R E E R A D I C A L F I G H T I N G S M O OT H I E


D I R E C T I O N S

• 2 cups spinach, fresh• 1 sprig of mint, fresh• 1 cup water, optional• 2 cups cantaloupe, ripe and rind removed• 1/2 cup blueberries• 1 apple• 1/2 lime, fresh squeezed


1. Blend spinach, mint leaf and ripe cantaloupe untilsmooth. You do not need to add a liquid-base to thisrecipe because of the high water content in ripecantaloupes.

2. Next add the remaining fruits and blend again.*Use at least one frozen fruit to make the greensmoothie cold.

D I R E C T I O N S

NOTES: __________________________________________________________________________________________________________________________________________

May use blueberries, strawberries, raspberriesand black berries.

Glow Natural Wellness | copyright 2020

C O B B S A L A D

For the Dressing:• 1/4 cup Extra Virgin Olive Oil• 1/2 Lemon, juice only• 1/2 tsp Salt• 1/2 tsp Black Pepper

For the Salad:• 3 Egg• 2 Tbsp Organic Coconut Oil• 1/2 lb Chicken Tenders• 1 cup Ham, cubed• 1 Roma Tomato, diced• 1/2 cup Cucumber, diced• 1 Avocado, diced• 1 head green leaf Lettuce, chopped

PREP TIME: 15 MINS | START TO FINISH: 20 MINS | SERVES: 2


I N S T R U C T I O N S

For the Dressing:1. Place the eggs in a saucepan with cool water. Bring the water to a boil, and cook the eggs for

10 minutes at a soft boil.2. Remove the saucepan from the heat, pour off the boiling water, and replace with cool water

and ice. Allow the eggs to cool.3. Meanwhile, in a heavy skillet, heat the coconut oil over medium-high heat.4. Add the chicken tenders to the skillet, and cook for 8-10 minutes, flipping occasionally to cook

evenly.5. Allow the chicken to rest for 5 minutes. Then, dice it, and set it aside.6. Cube the ham, and dice the tomato, cucumber, and avocado. Set aside.7. Chop the green leaf lettuce, and divide it equally between two large bowls.8. Peel the eggs, and set them aside.9. Top the lettuce with the chicken, ham, tomato, cucumber, avocado, and hard boiled egg.10.In a small mixing bowl, make the dressing by whisking the olive oil, lemon juice, salt, and

pepper. Pour the dressing over the individual salads.

NOTES: __________________________________________________________________________________________________________________________________________

1 SERVING: Calories: 754, Total Carbohydrates: 9g, Protein: 47g, Total Fat: 57g

**Double or triple prep this recipe and for easy to assemble meals when time is short.

B AC O N L E T T U C E A N D TO M ATO S A L A D

• 3 pieces Bacon, cooked and crumbled• 2 cup Spring Mix Salad Greens Lettuce• 1 Tbsp Cilantro, torn• 1/4 cup Kalamata Olives• 1 Kumato Tomato, sliced thin




1. Cook bacon in cast iron skillet over medium heat until crispy.2. Remove bacon from skillet, allow to cool, and crumble.3. Assemble salad with mixed greens, sliced tomato.4. Crumble bacon over salad.5. Top with kalamata olives and torn cilantro leaves.

NOTES: __________________________________________________________________________________________________________________________________________

Calories: 236, Total Carbohydrates: 12g, Protein: 3g, Total Fat: 19g

* Be sure to use uncured nitrate-free bacon.

H AY L E Y ’ S C H I C K E N S A L A D

• 8 skin on Chicken Thigh, bone in and skin on• 1/4 cup Garlic and Rosemary Aioli*• 1 tsp Salt and Pepper

For the Garlic and Rosemary Aioli• 1 cup Mayonnaise (click for recipe)• 1 Tbsp Garlic, minced• 1 Tbsp fresh Rosemary, minced




1. Preheat oven to 425°F.2. Roast chicken thighs in a baking dish for 45 minutes.3. Remove from oven and allow to cool.4. Separate the meat from the skin and bones.5. Shred the chicken meat with a pair of forks.6. Toss the shredded meat with the rosemary garlic aioli*, adding more bit by bit until the

desired creaminess is achieved.7. Sprinkle with salt and pepper to taste.8. Serve atop large leaves of Bibb or red leaf lettuce.

For the Garlic and Rosemary Aioli1. Mince garlic and rosemary.2. Add garlic and rosemary to 1 cup mayonnaise.3. Blend in a high-speed blender or food processor until smooth.

NOTES: __________________________________________________________________________________________________________________________________________


Vegan? Substitute diced Tofu for the shredded chicken in this recipe

G R E E K S A L A D

• 1 cup Cucumber, sliced• 1 Green Bell Peppers, thinly sliced• 1/2 cup Black Olives, or Kalamata• 1/2 Red Onion, thinly sliced• 1/4 cup Capers• 3 Roma Tomato, sliced• 5 cup Spring Mix Salad Greens Lettuce• 2 Tbsp Greek Salad Dressing*For the Greek Salad Dressing• 1 Lemon, juice• 1/4 cup Extra Virgin Olive Oil• 1 clove Garlic, minced• 1 tsp dried Oregano• 1/2 tsp Salt• 1/2 tsp Black Pepper• Super Gyro Seasoning, (1 tsp oregano, 1/2 tsp

salt, 1/2 tsp pepper)




1. Toss spring greens with Roma tomatoes, green bell pepper, red onion, and sliced cucumber.2. Top salad with capers and olives.3. Serve with Greek salad dressing

For the Greek Salad Dressing1. Squeeze the juice of 1 lemon into a small mixing bowl.2. Whisk in olive oil, minced garlic, and oregano.3. Add salt and pepper to taste.4. Toss with Greek salad.

NOTES: __________________________________________________________________________________________________________________________________________


Add 3 ounces of grilled chicken, beef or fish, if desired

G R I L L E D C H I C K E N S A L A D

• 1 Celery, stalk, chopped• 1 head Broccoli, chopped• 1 Tomato, cubed• 1/2 Cucumber, chopped• 1/2 Red Onion, thinly sliced• 1/2 Jicama, julienned• 1/3 cup Black Olives• 2 Chicken Breast, sliced• 5 cup Spring Mix Salad Greens Lettuce




1. Preheat grill to medium-high heat.2. Grill chicken breasts for 7–10 minutes per side on medium-high heat, flipping once.3. Slice chicken into 1/4-inch strips, set aside.4. Rinse and chop all vegetables.5. Toss vegetables with spring salad greens.6. Top with grilled chicken, drizzle with dressing, and serve.7. Serve with a Balsamic Vinaigrette.

NOTES: __________________________________________________________________________________________________________________________________________


This recipe works great for leftover grilled chicken. You may also sub any other protein such as sliced steak, pork, shrimp, or cubed tofu.

G R I L L E D A H I N I Ç O I S E S A L A D

• 4 beets, small, red, boiled and quartered• 1 cup French-Style Green Beans, steamed• 2 Egg, hard boiled• 8 oz Ahi Tuna Steak, grilled• 1/4 tsp Salt• 1 tsp Black Pepper• 2 Tomato, quartered• 14 Kalamata Olives• 2 tsp Capers• 4 cup Spring Mix Salad Greens Lettuce• 1/4 cup Extra Virgin Olive Oil• 1/4 cup White Balsamic Vinegar• 1 Tbsp Spicy Brown Mustard




1. Place beets in a medium sized soup pot, and boil until fork tender.2. While beets are boiling, steam green beans until fork tender as well.3. Place two eggs in a small sauce pan, and cover with water. Bring water to a boil, and boil

eggs for 10 minutes. Immediately immerse in an ice bath, peel, and allow to cool completely,and then cut into quarters.

4. While eggs, green beens are cooling, preheat grill to high heat. Immerse beets into a icebath and slip skin off. Cut into quarters

5. Sprinkle tuna steak on both sides with salt and pepper.6. Grill tuna steak 2-2 1/2 minutes per side. Remove from grill and slice.7. Place salad greens in a large bowl, 2 cups per bowl.8. Add egg, tomato, beets, and green beans to the salad greens.9. Top with olives (7 per salad), and capers (1 tsp per salad).10.Carefully place the sliced tuna on top of the salad.11.In a small mixing bowl, whisk together olive oil, vinegar, mustard, and salt.12.Drizzle dressing over salad, and serve.

NOTES: __________________________________________________________________________________________________________________________________________


S I M P LY G R I L L E D S A L M O N

• 1 lb Wild Caught Salmon Filet• 1 tsp dried Basil• 1 tsp dried Oregano• 1 tsp Black Pepper• 1 tsp Salt• 1/4 cup Extra Virgin Olive Oil• 2 cloves Garlic, minced• 1 Lemon, juice

PREP TIME: 1 HRS | START TO FINISH: 1 HRS 10 MINS | SERVES: 4



1. Rinse salmon under cold water, pat dry with a paper towel, and cut into 4 equal-sizedportions.

2. In a glass jar, combine olive oil, fresh lemon juice, garlic, basil, oregano, salt, and pepper.3. Seal jar and shake vigorously to combine.4. Place salmon in a container to marinate, pour marinade over salmon, and toss to ensure the

salmon is fully coated in the marinade.5. Marinate in the refrigerator for up to 1 hour prior to grilling.6. Preheat the grill to medium-high heat.7. Grill salmon 4 minutes a side over medium-high heat.

NOTES: __________________________________________________________________________________________________________________________________________


Serve with roasted or steamed veggies.

G A R L I C G I N G E R C H I C K E N

• 4 whole Chicken Leg Quarter• 2 Tbsp Unsalted Butter• 5 cloves Garlic, smashed and minced• 1 Tbsp Ginger Root, minced• 1/4 cup Coconut Aminos• 1/4 tsp Fish Sauce• 1 tsp Black Pepper• 1 tsp Salt




1. Preheat the oven to bake at 425.2. In a small sauce pan, melt butter on low heat.3. Turn heat to medium and add the ginger, garlic, fish sauce, and coconut aminos to the butter.4. Allow mixture to come to a bubble, and allow to bubble while stirring for a minute or two, then

remove from heat.5. Place chicken legs in an oven save baking dish.6. Pour sauce over each chicken leg.7. Sprinkle each leg with salt and pepper.8. Bake chicken at 425 for 45 minutes.9. Allow chicken to cool for 30-45 minutes and then enjoy.

NOTES: __________________________________________________________________________________________________________________________________________


Serve with roasted or steamed veggies and a big green salad.

S A L M O N C A K E S

• 12 oz Canned Salmon• 3 Egg Yolk• 1 /2 tsp Sea Salt• 1 tsp Black Pepper• 1/2 tsp Paprika• 1 clove Garlic, minced• 1/4 Vidalia Onion, minced, you want to have about

1/2 cup of the minced onion• 3 Tbsp Duck Fat, Grass fed butter or Ghee

use more or less depending on size of skillet beingused to fry salmon cakes




1. Preheat the oven to bake at 350 degrees.2. Line a baking sheet with parchment paper.3. In a large mixing bowl, combine the salmon, egg yolks, salt, pepper, and paprika.4. In a mini chop food processor, mince the garlic and onion.5. Pour the garlic and onion into the salmon mixture, and stir to combine all ingredients.6. Using your hands, form the salmon mixture into 2 ounce patties, and place each cake on the

parchment lined baking sheet.7. Bake salmon cakes for 15 minutes.8. Remove the cakes from the oven, and heat the duck fat in a cast iron skillet over high heat.9. Fry the cakes for about a minute on either side in the duck fat, or until they are golden brown

and crispy on the outside.10.Serve with a squeeze of lemon.

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Serve with roasted or steamed veggies and a big green salad.

G A R L I C K Y B AC O N & AVO C A D O B U R G E R S

• 8 pieces Bacon, thick-sliced• 1 1/4 lb Ground Beef, 80-85% lean• 2 Tbsp Tessemae's brand Slow Roasted Garlic

Spread• Salt and Pepper, to taste• Tessemae's brand Ketchup, to taste• 1 whole Avocado, sliced• 1 bunch Romaine Lettuce, or red leaf lettuce




1. In a large skillet, over medium-high heat, cook the bacon until crisp. Transfer to a papertowel-lined plate.

2. Heat grill to medium-high. Divide the beef into 4 patties.3. Make a deep indent in each piece and fill each with ½ tablespoon of Slow Roasted Garlic.4. Gently fold the meat over the garlic and shape each piece in to a thin, flat patty.5. Season patties with salt and pepper.6. Oil the grill and cook the patties about 3 minutes a side for medium. Do not flip them if they

are sticking, cook a little longer on the first side until they un-stick, then cook a little less onthe second side.

7. Serve the burgers on lettuce with the avocado, bacon, and organic ketchup.

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FA J I TA L E T T U C E W R A P S W I T H C H I P OT L E A I O L I

• 1 tsp Chipotle Powder• 1 Tbsp Smoked Paprika• 1 Tbsp Onion Powder• 1 Tbsp Garlic Powder• 1 tsp Salt• 2 tsp Black Pepper• 2 Tbsp Ghee (Clarified Butter)• 1 Red Bell Pepper, sliced• 1 cup White Mushrooms, sliced• 1 Yellow Onion, thinly sliced• 1/2 lb Flank Steak, thinly sliced• Mayonnaise• 1 head Iceburg Lettuce• 1 Avocado




1. In a small mixing bowl, combine 1/2 tablespoon chipotle powder, the smoked paprika, onionpowder, garlic powder, salt, and black pepper. Set aside.

2. Melt 1 tablespoon of ghee in a large skillet over medium-high heat.3. Add the red bell pepper, mushrooms, and onions to the skillet and sauté, seasoning liberally

with the spice mixture.4. When the onions and peppers are soft, transfer the vegetables to a bowl, and set aside.5. Season the steak with the spice blend. Add the steak to the hot skillet, and cook 4-6 minutes.6. Season the mayonnaise with 1 teaspoon of chipotle powder, and whisk to combine.7. Place the steak and vegetables in a lettuce cup, and top with avocado and Chipotle Aioli to

serve.

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Glow Natural Wellness | copyright 2020

C I L A N T RO L I M E S K I RT S T E A K

• 1/4 cup Extra Virgin Olive Oil• 1 Lime, juice• 2 Tbsp Cilantro, chopped• 1 Green Onion, thinly sliced• 1 clove Garlic, pressed• 1 pinch Himalayan Pink Salt• 1/4 tsp Ground Fresh Black Peppercorns• 1 lb Skirt Steak




1. Begin by mixing all of the marinade ingredients (everything except the steak) in a smallmason jar. Shake vigorously and set aside.

2. Using a meat mallet, pound your skirt steak with the knurled side until it is uniformly thick. Thethinner you get it, the easier it will be to eat.

3. Place the steak into a ziplock bag, cover with the marinade, and mix around to evenly coatthe meat. Refrigerate for at least 30 minutes, up to 90 minutes. During this time, you shouldalso soak your wooden skewers, about 12-15 of them.

4. Remove the steak from the bag, place on a cutting board, and cut into 1/2" strips against thegrain of the meat. This will also help it be less chewy. (refer to the included recipe images, ifneeded).

5. Weave the meat onto the skewers.6. Place the skewers onto your grill, with the handles over the cool zone so they do not char.

Cook for approximately 3-4 minutes per side.7. When cooked through (about 8 minutes, maybe a little more depending on how thick they

are), remove from heat. Allow to rest 5 minutes, then serve!

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copyright 20...calories: 206, total carbohydrates: 3g, protein: 40g, total fat: 4g this recipe works...

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