Day 11 support

Welcome to Day 11 of the Purification Program.

Congratulations! You are on the downhill side of your 21 days. As mentioned yesterday, if you are going to introduce lean protein into your program, today is the day!

Remember, the portions should be the size and depth of your palm. You can have up to two portions per day, if desired. Once you start eating meat again, you can reduce or eliminate the whey protein. As always, consult with your practitioner before changing your protocol. Also, remember to still eat plenty of vegetables (twice as many as fruits).

How Should I Feel Today?

You should be sleeping really well and for the most part feeling energetic. Many of your previous symptoms should now be gone. If you have any lingering symptoms that concern you, please contact Dr. Graves to discuss your concerns.

Weight Loss

Have you been exercising? If not, remember that exercise is a key component of losing weight on the purification program. Unless you are older and/or have not been exercising, then it is recommended that you get a minimum of 20 to 30 minutes of exercise every day, up to 6 days per week.

Reminders

If you are introducing fish into your diet, remember, it should be deep-sea fish such as salmon, cod or sea bass. Also, you should avoid farm-raised fish. For more information on wild vs. farm-raised fish, check out this article.

http://www.whfoods.com/genpage.php?tname=george&dbid=96

Recipe of the Day

Chicken Cacciatore

Ingredients:

-	½ cup plus 2 tablespoons extra virgin olive oil
-	2 garlic cloves, pressed
-	2 tablespoons Balsamic vinegar
-	1 teaspoon crushed red pepper flakes
-	3 teaspoon fresh rosemary, 5 sprigs stripped and leaves chopped
-	4 large portabella mushroom caps, wiped clean
-	1 ½ pounds – 4 boneless, skinless breasts
-	Coarse black pepper
-	Kosher salt
-	2 thinly sliced and seeded Italian light green peppers - cubanelle
-	1 medium red onion, thinly sliced
-	1 28-oz. can fire roasted diced or crushed tomatoes – (lightly drained)
-	Handful flat-leaf (Italian) parsley, chopped
-	Worcestershire

Directions:

1.	Heat a grill pan or outdoor grill to high heat. You can also use a heavy bottom pan on the stove for both the chicken and mushrooms.
2.	In a large bowl, combine balsamic vinegar, Worcestershire, crushed red pepper flakes and rosemary. Then whisk in about ½ cup extra virgin olive oil.
3.	Run the mushrooms through the marinade and transfer to a plate to reserve.
4.	Add chicken to the remaining marinade and coat evenly. Let sit for 2-3 minutes.
5.	Season one side of the chicken with salt and pepper.
6.	Season the cap of mushroom with pepper only until done grilling, then add salt.
7.	Place both mushrooms and chicken season side down.
8.	Place a heavy skillet on the mushroom caps to cook quickly, approximately 3-4 minutes per side until dark, tender and well marked.
9.	While chicken and mushrooms cook, add 1 tablespoon olive oil into a hot skillet.
10.	Add garlic, pepper and onions to skillet and season with salt and pepper.
11.	Cook and toss frequently for approximately 7-8 minutes.
12.	Add tomatoes and parsley and heat through, approximately 1 minute.
13.	Remove from heat.
14.	Thinly slice mushrooms and chicken and arrange on platter.
15.	Cover with the sauce mixture and serve.

Enjoy your fish and chicken!

What if I have Questions?

If you have questions about how you are feeling please remember that Dr. Graves is available throughout this program and can be contacted by phone at (509) 413-1530.

Supplement Regimen for Day 11

Core Products (Required)

SP Complete	2 scoops (tablespoons) twice per day minimum up to 5 shakes per day
SP Green Food	5 capsules 2 times per day
Fiber	Whole Food Fiber (powder): 1 scoop (tablespoon) 3 times per day in your shakes OR Gastro-Fiber: 3 capsules 3 times per day

Suggested Supplements (Optional)*

Protein:	Whey Pro Complete – 2 scoops (tablespoons) twice daily
Cravings:	Gymnema – 1 tablet 3 times per day or 2 tablets twice per day
Omega-3:	Tuna Omega-3 Oil – 2 perles 2 times per day

* Dr. Graves will work with you to identify which products best meet your needs.