Shake Days

You need to have at least 2 shake days before you begin deep cleansing – many people will do 3, 4 or 5 shake days first – no need to rush – giving your body a chance to adjust to the shakes is a good thing!!

First thing when you wake up

1 serving of Ionix Supreme (1 scoop) -try it hot like a tea or cold (you can add stevia to Ionix or shakes as desired)

Breakfast

1 serving Isalean shake (2 scoops) AND 1 natural accelerator capsule

Mid morning

150 calorie healthy snack-FOOD (try to have it include protein – there is a snack & meal idea document on Dana’s Healthy Living Group in the files section)

Lunch

1 serving Isalean shake (2 scoops) OR a 400-600 calorie meal*

Mid afternoon

150 calorie healthy snack-FOOD (try to have it include protein) AND

1 natural accelerator capsule

Dinner

400-600 calorie meal OR 1 serving (2 scoops) of Isalean shake*

Bedtime

1-2 Isaflush capsules if needed

*Just remember that you have 2 shakes a day and 1 meal per day. You can switch up which up your meals – either lunch or dinner. Additional calories are needed if you are exercising. (go to Dana’s Healthy Living FB group – type Shake Days in the search and an article from isagenixhealth.net called Customizing your Shake Days will show - this is a great resource!)

Cleanse Day Schedule

Water intake: ½ your body weight in ounces

8am - Ionix Supreme (1 scoop power or 1 oz. liquid)

9am - Cleanse For Life drink (2 Scoops powder or 4 oz liquid or 2 ready to go bottles)

10am - 1 IsaDelight

11am - 2 IsaSnack Wafers and 1 Natural Accelerator capsule

12pm - Cleanse For Life drink (2 Scoops powder or 4 oz liquid or 2 ready to go bottles)

1pm - 1 IsaDelight

2pm - 2 IsaSnack Wafers and 1 Natural Accelerator capsule

3pm - Cleanse For Life drink (2 Scoops powder or 4 oz liquid or 2 ready to go bottles)

4pm - 1 IsaDelight

5pm - 2 IsaSnack Wafers

6pm - Cleanse For Life drink (2 Scoops powder or 4 oz liquid or 2 ready to go bottles)

7pm - 1 IsaDelight

8pm - 2 IsaSnack Wafers (Only if needed)

Bedtime - 2 IsaFlush capsules

Foods to Avoid and Foods to Enjoy! By Kjersti Cote Foods to ENJOY- ▪ Anything Isagenix ▪ Apples ▪ Asparagus ▪ Avocado ▪ Bananas (in moderation) ▪ Berries (blueberries, cranberries, strawberries, raspberries, blackberries) ▪ Broccoli ▪ Carrots ▪ Cauliflower ▪ Chicken- organic ▪ Citrus- lemon, lime, oranges in moderation ▪ Cooking oils (non-hydrogenated coconut, olive, sesame) ▪ Cucumbers ▪ Dark, leafy greens (spinach, chard, kale) ▪ Eggs (whites cooked and yokes runny) ▪ Extracts- for shake flavors- ALL natural and organic! ▪ Fish (various coldwater fish) ▪ Greek yogurt- organic plain ▪ Green beans ▪ Herbs- thyme, basil, oregano, sage, mint, etc ▪ Herbal teas ▪ Lentils/beans ▪ Lettuce (all varieties) ▪ Long grain brown rice ▪ Mushrooms ▪ Onions- leeks, green, sweet, yellow, etc ▪ Peas ▪ Peppers (green, red, yellow, orange) ▪ Potatoes (in moderation) red, white, sweet and yams ▪ Quinoa ▪ Radish ▪ Raw almonds, pecans, walnuts, cashews, pepitas, sunflower seeds- all raw ▪ Sea salt and pepper ▪ Sea vegetables (kelp, kombu, hijiki and nori) ▪ Sprouted breads or 100% whole- wheat bread ▪ Sprouts ▪ Squash ▪ Tomatoes ▪ Vinegar- apple cider, balsamic ▪ Zucchini Foods to AVOID- ▪ Alcohol ▪ Artificial colorings ▪ Artificial flavorings ▪ Artificial sweeteners

▪ Black teas ▪ Bread ▪ Chips and crackers ▪ Cold cuts (nitrates) ▪ Coffee ▪ Cooking oils (safflower, sunflower, corn, canola, peanut) ▪ Deep-fried foods ▪ Enriched foods ▪ Enriched pasta ▪ Excessive Salt ▪ Fast food ▪ Fruit juice ▪ High-fat cheese ▪ Instant, packaged foods ▪ Margarine ▪ Pork products (including ham and bacon) ▪ Preservatives ▪ Processed food ▪ Refined carbohydrates ▪ Shortening ▪ Soda pop ▪ Soy proteins ▪ Sugar (including brown, powdered and confectioner’s) ▪ White flour ▪ White rice

Snack and Meal Ideas (by Julie Burke)

By Lisa Koch on Thursday, June 12, 2014 at 10:45pm

30 DAY PROGRAM SNACK AND MEAL IDEA LIST by Julie Burke

*For your Snack, always mix a carb and protein (keep around 150 calories)*For Non Shake Meal

(lunch or dinner) you can have protein, carb, fat (keep between 400-600 calories)

Protein (Organic is preferred)Tuna Skinless, Boneless chicken Fillet or Sirloin Steak Cottage

cheese Eggs and Egg Whites Any Fish (salmon, tilapia, etc)Lean cuts of pork Lean ground

turkey or lean ground beef (80/20 or higher)Cheese (Natural)Shrimp Quinoa Kidney beans,

Black beans, Chili beans, Garbanzo beans, etc Organic Greek Yogurt w/stevia and some granola

Carbs (Organic is preferred)Brown Rice Oatmeal (plain) (try steel Cut Oats)Whole wheat

pasta Whole wheat bread/gluten free bread (sammi’s bakery)rye Whole wheat tortilla shells/corn

tortilla Apples Grapefruit Blueberries Strawberries Raspberries ANY FRUIT Gluten free

Waffles (Vans is a really good brand)Kale, spinach, broccoli, asparagus, or any green mix Sweet

Potatoes (yams)White Potato (only half)Pickles (only 5 calories per pickle)Whole grain or oat

bran cereal

Fats Olive Oil Flax oil Avocado (also under fruit/veggies)Flax Meal Wheat Germ Natural

Peanut Butter Nuts: Almonds, Cashews, Walnuts, Pecans (preferably plain or lightly

salted)Sunflower seeds, Pumpkin seeds

Sauces and Condiments (Organic is preferred)Mustard Natural Salad dressings…non creamy

based .Reduced Sodium Soy Sauce Reduced Sodium Teriyaki Sauce Balsamic Vinegar Salsa

Ketchup (Natural)Hot Peppers and Hot Sauce Chili powder Chili Paste Extracts (vanilla, almond,

etc )Low Sodium beef or chicken broth Plain or reduced sodium tomatoes sauce, puree,

paste)Pasta Sauce (try to make sure low in Sugar and Sodium if possible) Newman’s Own is a

great brand

Snack Ideas that consist of 150 Calories• Isagenix IsaLean Bars cut in half, Fiber Snack Bar or

Slimcake w/peanut butter• Organic Apple with natural peanut butter• Natural Peanut butter and

Jelly on 1 slice of whole wheat bread.• Tuna with whole grain crackers• Egg salad made with

little mayo..make sure it’s natural…or mustard. I make a big batch of eggs because I love egg

salad. So if I boil 10 eggs...I remove the yolks of 5 of the eggs so it's less fat and mix with the

other 5. I then add a teaspoon natural red. fat mayo, pepper, onion powder and garlic powder.•

Organic Greek Yogurt good carb/protein mix. Add some fruit and low fat granola if you like.•

Natural String Cheese and handful of almonds or fruit. Try and stay away from bananas and

grapes…lots of sugar.• 1/2 turkey sandwich on slice of whole wheat bread w/1 slice Swiss• Half

cup Steel cut oatmeal with 1 tsp all Natural Peanut Butter. Add natural sweetener if you like

(Stevia). This is my favorite…keeps you full for hours• Hard boiled egg with strawberries or

scrambled egg whites• Hummus with raw veggies and turkey slices (natural lunch meat).• Small

salad with raw veggies and some protein added...use natural based dressing..nothing creamy.

Newman’s own makes an awesome Lite Garlic Balsamic dressing and a Lite Raspberry Walnut.

Remember if you do this as a snack it has to be small...if you chose to do for lunch you can eat a

bigger portion.• Whole Grain Waffle with tsp. Natural peanut butter, jelly and

cinnamon..(Another favorite)• Trader Joes carries a California veggie burger by Dr. Prangers in

the frozen section..I broil it…It’s about 150 calories and very good.• Split Pea soup, lentil

soup,…any kind of non-creamy soup is good…again make sure it has a good mix of

carb/protein. Amy’s brand soups are very good because they are Non GMO and all Natural.

Dinner Ideas:• Pasta Primavera – Whole wheat pasta, Chicken/Shrimp, veggies of your choice.

Marinate olive oil and garlic with your protein. You can add a little Smart Balance low fat butter

if you like. Add your veggies to the pan and toss with pasta. Top off with fresh shaved Parmesan

cheese.• Chili – Make your favorite chili with organic sirloin or turkey meat. Try to use low

sodium tomatoes or sauce…however you make it. Also, the kidney beans come with No Added

Salt…another good option. Flavor your chili with real spices…not the added salt that comes in

the can.• Salmon, Tilapia..any kind of fish…NOT Fried. • Sloppy Joes. Cook Organic Turkey

Meat, green pepper, small sweet onion and spices. Add all Natural BBQ Sauce of your choice.

Trader Joes has a good one. Simmer on low. Add to Whole Wheat Bun.• Fresh Sushi..not

Tempura• Chicken Breast marinated in an all Natural Marinade. Serve with whole grain rice or

sweet potato and veggies.• Tacos – Sirloin Beef or Turkey Meat. Try to use Natural Seasoning

Packet. Use hard or soft corn tortillas. Add all the veggies and salsa you like. Either pick cheese

or sour cream…don’t have both. Use sparingly.• Turkey or Sirloin Burgers with natural cut

frozen Sweet Potato Fries (Alexia Chipotle SP Fries are awesome). Use whole wheat bun for

burgers and healthy toppings of your choice.• Have a Big Salad – Mixed Greens, raw nuts,

Granny smith apple chopped, lite Gorgonzola or blue cheese chunks, Newman's Own Lite Rasp.

Walnut Vinaigrette. Add chicken, shrimp or tuna if desired.• Spaghetti and Organic Chicken

Sausage or turkey meatballs. Heat chicken sausage and cut into pieces. Use Natural based pasta

sauce…most are natural but check label. Make your whole wheat pasta and toss in chicken

sausage, sauce and fresh Parmesan cheese. I’ve also add red peppers and onions to this as well!

*Gluten Free is always another great option when it comes to Bread, Pasta, Crackers etc

Dana’s Staples

1) Frozen Packages of vegetables that you can steam in microwave (Green Giant or Birds Eye) 2) Other fresh veggies- broccoli/cauliflower/green beans 3) Rice Cakes – unsalted 4) Avocados for guacamole 5) Yams/sweet potatoes 6) Almonds 7) Almond Butter (good with rice cakes) 8) Butterball Turkey Burgers (lightly seasoned – comes in a box of 6) 9) Chicken breast and/or tenderloins 10) Salmon or any White fish (frozen) 11) Gluten free or Rice pasta 12) Olive Oil 13) Corn Tortillas 14) Salsa 15) Lettuce 16) Chicken Breast Strips (found in deli already packaged) 17) Brown Rice (Birds Eye that you just steam in microwave) 18) Strawberries/Apples/Blueberries 19) Cucumbers/tomatoes/peppers 20) Cottage cheese 21) Plain greek yougurt (add shaved walnuts or fruit and a some stevia – yummy) 22) Stevia If I have these items in the house, I can grab a turkey burger for the grill or fish for baking (about 10-12 minutes) and then pop in a bag of frozen veggies, and add a rice cake with almond butter or guacamole. Or I might steam some brown rice instead. OR add a yam/sweet potato. OR I can make a grilled chicken salad add some fresh veggies and add a corn tortilla with salsa or guacamole. OR I can add the chicken to the corn tortillas with veggies, add some plain greek yogurt with cumin (in place of sour cream), maybe add a salad with oil/vinaigrette dressing and some fruit. OR I can make gluten free pasta add some olive oil, make a salad or bag of veggies, and add some fruit. So these are my staples pretty much and they keep me on track! Most of these meals only take about 10-15 minutes to prepare and are yummy.