Day 9 support

Did you know the first recorded case of Myocardial infarction (Heart Attack due to clogging of the arteries) was in 1928 in the US? What do you suppose people ate back before the 1920's? Well, they ate butter, lard, eggs, meat and so on. What they didn't eat was margarine, corn oil, processed sugar, bleached wheat and pasteurized dairy. To top it off, they got quite a bit of exercise just going about their normal routine.

Heart Disease, cancer, diabetes and other diseases are all skyrocketing today. Of course stress is a major contributor to this, but we would do well to eat more like our ancestors and avoid the "bankrupt" foods being marketed to us today as 'healthy'. It is less expensive to eat well and certainly lends to greater health.

As always, be skeptical and do your own research. This is the only way to truly feel comfortable about ignoring 'trends' and sticking to the basics.

How Should I Feel Today?

There are usually no major developments around day 9. You should basically be feeling the same way you have for the past few days and probably will for the next few days.

Weight Loss

As you progress through this program, you may desire to add additional weight loss support products. You can do this during the purification program or afterwards. These products are available from your health care provider. Continuing on from our discussion yesterday, today we discuss the second body type.

If your weight is primarily in your belly (i.e. it sags over your waist), is on your shoulders, or you have a 'buffalo hump' you are most likely experiencing adrenal weakness.

Discuss the following protocol with your health care provider.

For Men:

Rhodiola & Ginseng Complex

2 tablets twice per day (two in the morning, two between 2pm and 4pm)

For Women:

Withania Complex

1 tablet three times per day

Reminders

Although it is best to make your shakes up fresh, you can also make a large enough batch to last you through the day. Just make sure to keep it refrigerated, and remix it as needed before pouring.

Recipe of the Day

Saturday Vegetable Soup (Makes about 6 servings)

Ingredients:

-	2 boxes Pacific Natural Foods brand Organic Vegetable Broth (8 cups)
-	1 – 16 oz. bag 365 Organic brand frozen organic vegetable blend (includes broccoli, cauliflower, carrot, green bean, & bell pepper)
-	1 – 10 oz. bag Cascadian Farm Organic brand frozen Chinese-style stir-fry blend (includes green beans, broccoli, carrots, red peppers, onions, mushrooms, & bamboo shoots)
-	4 cloves of organic garlic, minced (optional)
-	1/2 large organic onion, diced
-	1/2 organic green pepper, diced
-	1 bunch organic celery, diced
-	4 tbsp. organic, unsalted butter
-	Sea salt or Herbamare

Directions:

1.	Chop up the onion, green pepper and celery. Set aside in a bowl.
2.	In a large skillet, place butter over medium/high stove and heat until completely melted.
3.	Add the chopped onion, green pepper, and celery and sauté until soft.
4.	Sprinkle sea salt over the contents to taste.
5.	Stir in a splash of vegetable broth and lower heat to simmer.
6.	In a large slow cooker, add both bags of frozen vegetables.
7.	Pour 1 box of vegetable broth over the frozen vegetables (don't worry that the broth doesn't completely cover the vegetables).
8.	Add the contents of the skillet to the slow cooker.
9.	Pour in the remaining box of vegetable broth.
10.	Set the slow cooker to high stirring occasionally.
11.	Cook for about 2 hours or until vegetables are softened. DO NOT OVERCOOK

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 9

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.

Day 8 support

Welcome to Day 8 of the Purification Program.

Congratulations! You are done with the SP Cleanse capsules. Well, technically you should have 3 capsules leftover (go ahead and take those this morning). If you have more than that leftover, you probably just missed taking them at some point. Not to worry. Keep taking the SP Cleanse (7 capsules 3 times per day) until you have finished the bottle. However, you should also introduce the SP Green Food starting today as indicated in the Supplement Regimen section below.

How Should I Feel Today?

After 1 week on the program, you should be feeling good. You should not be hungry or feel like you don't have any energy. If you do, you are most likely not eating enough vegetables during the day. Also remember that you can do up to 5 shakes a day. A key point to remember is that as long as you are eating healthy vegetables, you can eat as much as you want, so you should not feel hungry.

Weight Loss

As you progress through this program, you may desire to add additional weight loss support products. You can do this during the purification program or afterwards. These products are available from Dr. Graves. Today we start a series of tips on what products to take for your body shape.

If your weight is generalized and you are heavy all over (typical hypothyroidism), the thyroid is most likely your weak endocrine gland. Discuss the following protocol with Dr. Graves.

Coleus Forte	1 tablet three times daily
Prolamine Iodine	3 tablets per day
Thyroid Complex	1 tablet three times daily

Reminders

If you have trouble taking all of the capsules each day you can try mixing them in with your shakes. The first 7 days this makes for a bit of an intense shake (mainly due to the cayenne in the SP Cleanse), however now that you have completed those, you might consider this if taking the pills is difficult for you.

Recipe of the Day

Ginger Lemonade

This is a perfect pick-me-up beverage if you feel hungry or tired.

Ingredients:

-	2 inches fresh ginger root
-	3 lemons
-	2 quarts of water
-	Stevia to taste

Directions:

1.	Wash and peel the ginger root.
2.	Grate it finely over a bowl.
3.	Squeeze the grated ginger mash with your fingers to extract the juice. Discard the dry mash.
4.	Bring water to a boil.
5.	Remove from heat and add ginger and juice of 3 lemons.
6.	Add Stevia and stir well.
7.	Drink hot or chill for iced ginger lemonade by adding ice cubes and a fresh slice of lemon.

Don't forget the new protocol today!

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 8

Core Products (Required)

SP Complete	2 scoops (tablespoons) twice per day minimum up to 5 shakes per day
SP Green Food - NEW	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:	Omega-3 Oil – 2 perles 2 times per day

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

Day 7 support

Welcome to Day 7 of the Purification Program.

Congratulations on reaching the 1-week mark! You are 1/3 of the way through your purification program.

How Should I Feel Today?

Today should be a continuation of yesterday. Your energy levels should remain high and as long as you are getting plenty of rest, you should be feeling quite good. During the purification program, you should get as much rest as possible. This allows your body to heal itself and facilitates the detoxification process.

Weight Loss

Make sure to eat frequently and don't eat too many sweet potatoes or too much rice. Although sweet potatoes and rice (wild or brown rice only) are approved for the program, if you are using these to fill up on you are probably not eating as many vegetables as you should. To get the most out of the 21 days, eat lots of cruciferous vegetables and remember to eat only one fruit to every two vegetables.

Reminders

Make sure that you are taking your supplements throughout the day and drinking a minimum of 2 SP Complete shakes. If you are having trouble remembering what to take when, don't forget to use the checklist at the bottom of this post.

Recipe of the Day

Tomato Cups (Recipe makes 12 cups)

Great for a side dish or for an excellent finger food use cherry or small tomatoes.

Ingredients:

-	6 medium tomatoes
-	½ small cucumber
-	2 sticks celery
-	½ medium red onion or 2 scallions chopped
-	½ cup fresh parsley
-	1 tablespoon fresh mint (optional)
-	1 clove garlic
-	2 teaspoons kelp
-	1 tablespoon lemon juice
-	1 tablespoon olive oil (optional)
-	Celtic salt to taste (optional)

Directions:

1.	Cut tomatoes in half and scoop out the center
2.	Add tomato pulp to the other ingredients
3.	Finely chop all ingredients, mix well and fill tomato halves

1 week down! Keep up the excellent work!

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 7

Core Products (Required)

SP Complete	2 scoops (tablespoons) twice per day minimum up to 5 shakes per day
SP Cleanse	7 capsules 3 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:	Fish or Krill Omega-3 Oil – 2 perles per day

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

Day 6 support

Welcome to Day 6 of the Purification Program.

Myth: To avoid heart disease, we should use margarine instead of butter.

Truth: Margarine eaters have twice the rate of heart disease as butter eaters.

- Source: (Nutrition Week 3/22/91 21:12)

For further reading, check out Myths and Truths About Nutrition

(Weston A. Price Foundation www.westonaprice.org)

Remember, butter is approved during the purification, however margarine is not. You should consider staying away from margarine even after you have completed the program. However, don't take our word for it. When it comes to nutrition, always feel free to be skeptical and investigate for yourself. Watch out for studies or marketing commissioned by the companies whose products are involved, as they often tend to be skewed.

How Should I Feel Today?

Your energy levels should continue to increase. Symptoms of detoxification such as headaches and backaches should continue to diminish.

Often patients begin to forget how they have been feeling and fail to realize that they are improving each day. This is known as 'symptom amnesia'. Take this opportunity to review your Daily Intake Journal (found in the Purification Program Handbook) to see how you have progressed so far with regards to your energy levels and any physical effects you may have experienced.

The key point to remember is that the purification program is a unique experience for each person, as your starting point is different from the next person's. As long as you are progressing, you are on the right track!

Weight Loss

In order to optimize weight loss, ensure you are getting a minimum of 2 shakes a day as well as including Whey Pro Complete for added protein.

Also, make sure you are controlling your cravings for carbohydrates: bread, candy, pasta, soft drinks, ice cream, desserts, etc. If you crave any of these, like most people do, Gymnema is the product for you! It will knock out your cravings and assist you in staying on track to lose weight during this program.

If you are not currently using Whey Pro Complete or Gymnema, contact Dr. Graves today at (509) 413-1530 and discuss adding these to your purification program.

Reminders

Keep in mind that SP Complete and Whey Pro Complete are food products. Therefore, unopened containers should be stored in a cool, dark place (such as a pantry) and once open, should be refrigerated.

Recipe of the Day

At this point salads should have become your friend. These 3 dressings should help add some flavor to those salads.

Basic Vinaigrette

Ingredients:

-	½ cup Organic Extra Virgin Olive Oil
-	3 tablespoons Organic Apple Cider or Vinegar without sulfites
-	1 teaspoon Oregano leaves
-	½ teaspoon Salt - preferably Celtic salt
-	1/8 Tsp. pepper

Directions:

1.	Mix ingredients together in a container.
2.	Refrigerate until you are ready to use.
3.	When you are ready to use the dressing, take it out of the refrigerator a few minutes ahead of time.
4.	Shake before serving.

Dijon Olive Oil Dressing

Ingredients:

-	½ cup Organic Extra Virgin Olive Oil
-	6 tablespoons Organic Balsamic Vinegar or Lemon Juice
-	6 tablespoons Water
-	1 tsp. Organic Dijon Mustard
-	1/8 tsp. Oregano
-	Salt and Pepper to taste
-	1 minced garlic clove

Directions:

1.	Combine all ingredients into an airtight jar or carafe.
	Tip: If you do not have an airtight container you can also use a whisk.
2.	Shake (or whisk) vigorously to blend.

Tahini Dressing

Ingredients:

-	2 tablespoons sesame tahini
-	Lemon juice

Directions:

1.	Mix 2 tablespoons of sesame tahini with desired amount of lemon juice to your own taste.
2.	Mix in a little water to achieve dressing consistency.

Enjoy those salads!

Day 5

This is the first time I've taken the detox diet on the road. I took the family for a short get-away to visit some friends. We are accustomed to taking our own food when we travel, so it wasn't too difficult. This time we just had to bring the blender. I packed each days supplements for the shakes into a couple of zip lock bags. I made our usual smoothies with apple or pear, frozen berries, a little banana, carrot, and even kale, the supplements and blended well. We brought some left overs and made one new meal of vegetable soup. An after dinner snack has been some cut up fruit with protein powder and coconut.

Then after getting back tonight, we were craving sushi so we had to make it. Cut veggies, avocado, homemade mayo, sweet brown rice, nori sheets, rice vinegar, soy sauce, and of course wasabi. I even put cooked yam in a roll.

Below is the email I received for day 5 support.

Welcome to Day 5 of the Purification Program.

Just a friendly reminder: corn is not a vegetable, it is a grain and there are no grains allowed on this program (with the exception of brown rice if allowed by Dr. Graves).

Also, remember that although something may be healthy (such as beans and nuts), it may not be allowed during the purification program due to other factors (such as potential food allergens). So, with this in mind, remember: no beans or nuts of any kind.

How Should I Feel Today?

You should be feeling more energetic today and the cravings should continue decreasing. Many have expressed that they have not only learned to 'tolerate' the shakes, but have even come to enjoy them. Yes, yes, it's true!

We mentioned yesterday that your sleep should be improving. You should find that you are able to fall asleep easier, enjoy more restful sleep, and are able to sleep through the night more often. The good news is that this should continue throughout the purification program and beyond (as long as you maintain some of your newly forming good habits).

Weight Loss

If you haven't started exercising yet during this program, now is an excellent time to use some of your returning energy and start. Remember, exercise is an essential part of losing weight during this program.

Reminders

Don't wait to get hungry. Waiting increases cravings, lowers your blood sugar level and can lead to fatigue. Try to have your SP Complete Shake with your Whey Protein first thing in the morning and keep some approved snack foods around to munch on to keep your blood sugar and energy levels up.

Recipe of the Day

Guacamole

Ingredients:

-	2 Organic Avocados- peeled and mashed
-	1 clove minced garlic
-	1 tablespoon finely chopped onion
-	½ chopped tomato (use less if diabetic)
-	Salt
-	1 tablespoon lemon juice

Directions:

1.	Mix all together thoroughly and put avocado seed back into bowl to prevent turning brown.
	Tip: although you can't have tortilla chips (always a favorite with this dip) you can enjoy a nice crudité with your guacamole by slicing up some raw vegetables (or using them whole if you prefer). Whole cherry tomatoes, sliced carrots and celery are always favorites.

21 Day Detox & Purification Day 1

After talking with my wife this evening about the devastation in her home state of Missouri, it almost seems trivial to blog about my little 21 day detox. That and learning about a 23 year old girl here in South Hill who had a bicycle accident last Friday and whose life now hangs in the balance. Her name is Bethany. Please pray for her and her family. Also pray for those not only in this country but those elsewhere who've lost everything and loved ones.

I should do a better job with mentioning the need for prayer and support with the 21 day program. This is not easy. Meaningful health change often requires divine intervention and that we not shoulder all the burden. Willpower is a muscle that we can exercise, but it helps to know:

¹³ No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it. (1 Corinthians 10:13, New International Version)

Today's meals went well considering the lack of prep that I recommend so highly. Breakfast was rushed having slept in because for some reason my alarm clocks (my girls) decided to play downstairs rather than wake me up as is their usual forte. Thankfully, just knowing I had to throw a smoothie together required less time than our usual breakfasts. My girls had to have some of course, along with their leftover oatmeal. The smoothie was a tad of frozen banana, pineapple, berries, apple, carrot, celery, parsley, a little fish oil, stevia, and supplements. I had a few bites of pineapple and was out the door. I brought an apple to work with me and thankfully my good wife dropped off some cut up bell pepper. I had a moment of temptation for the Standard Bars at the front counter but managed to make it home without passing out. Dinner was lentils, sweet brown rice, salsa, with red leaf lettuce, EV olive oil and balsamic vinegar, guacamole, and yam fries. Quite satisfactory. My sweet craving was fixed with an after dinner cup of shredded coconut, ground flax, inositol powder, cinnamon, a half of banana mashed with Vanilla Vegan Protein powder and a little water to blend it all with.

I wanted to make some suggestions. Those who seem to do best with this diet, pick a few key recipes to alternate with. Trying to follow a gourmet menu plan with new dishes every night will lead to burn out. Maybe spaghetti squash with butter and marinara one night, lentils and rice with salad or steamed veggies another, yam chips with guacamole and salsa and asparagus with mayo on yet another. Make enough for leftovers. "Rinse and repeat."

I should also mention that in addition to regular lentils, try the orange type, pea soup, and maybe even black-eyed peas. There are many varieties of brown rice so don't limit it to just plain old long grain. Try sweet brown, basmati, etc. Protein powder is a must. I am using Whey protein in my smoothies and then supplementing with a rice, pea, hemp protein blend that is sweetened with stevia and Lo Han and flavored.

If you don't have it yet, pick up some coconut oil. That is such good stuff. Cook with it, melt it into your curries, blend it in your smoothies. If in doubt, feeling like you are going to die or fall off the wagon... make a fruit smoothie with extra protein powder. Blessings.

Dr. G

The calm before the storm

Tomorrow is day 1 for me and the wife. Last weekend we managed to stock up with some produce for phase one of the 21 Day Detox and Purification. Produce options in Spokane this time of year are limited, at least if trying to keep a budget. I have a theory that you can eat cheaper with whole foods than with junk and fast food, especially if we are comparing micronutrients.

You just have to learn to cook. It's really about taking the time to follow some recipes and learn to season. After a while you can cook intuitively. Maybe that will take a year or two, but it is so much faster to pull out what's in the fridge and "begin with the end in mind." You chop, you mix, you add, you season. Have a few seasoning blends on hand: curry, mexican, italian, asian, thai, indian, chili powder; use oil to carry the flavor and satisfy the palate; and don't forget lemon and lime juice, apple cider vinegar, balsamic vinegar and high quality sea salt. Kelp powder is nice. Seaweed salad anyone?

We started with a 15 lb bag of carrots, beets, broccoli, red leaf lettuce, parsley, yams, butternut squash, avocados, apples, bananas, strawberries, a large papaya, pineapple, and an assortment of frozen berries. At home we have onions, garlic, celery, assorted herbs and spices, Redmond salt, coconut oil, EV olive oil, apple cider vinegar, and of course plenty of organic unsalted butter.

Here are a few things to remember. No eggs until day 11 and then watch for for any reactions. Try to stick to no more than the 1/2 cup serving of brown rice (or quinoa) per day and up to a cup of lentils per day. You will need to eat more frequently so prepare and plan accordingly. Consider carrying a small cooler with you if you are going to be out and about. Bring baby carrots, cut up fruit, celery and your Tupperware with leftovers. Make your own mayo and add dried onion and coriander and lemon juice for a creamy dip; or make a lentil "bean" dip.

Tomorrow the plan is fruit veggie smoothies, the Master veg and fruit salad, and Mexican for dinner with green salad, lentils, salsa, guacamole, and yam chips.

Days 1 -3 are the hardest, so don't despair and don't give up. Stay hydrated, don't overdo the fruit and take full advantage of your food processor. Protein powder is key to getting through the days before meat. Savor the flavor of the earth's bounty.