WEEK 2 - MODULE 3...The 6 Week Hashimoto’s Transformation Program Page 7 Hi there, and welcome to...

WEEK 2 - MODULE 30

The 6 Week Hashimotorsquos Transformation Program

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e2

Limits of LiabilityDisclaimer of Warranty

The author Brad Shook has made their best effort to produce a high quality and informative

reference The author makes no representation or warranties with respect to the accuracy

applicability fitness or completeness of the contents of this program They accept no liability

of any kind for any losses or damages caused or alleged to be caused directly or indirectly

from using the information contained in this book This book is not intended for use as a

source of any legal or medical advice The publisher wants to stress that the information

contained herein may be subject to varying international federal state andor local laws or

regulations The purchaser or reader of this publication assumes responsibility for the use of

these materials and information All information is intended for your general knowledge only

and is not a substitute for medical advice or treatment for specific medical conditions You

should seek prompt medical care for any specific health issues and consult your physician

before starting a new fitness dietary or supplement regimen


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e3

Week 1 Module 1 ndash Understanding the Problem Module 2 ndash What is Causing Your Thyroid Problems

a Dr Shookrsquos Thyroid Workshop b The Unregulated Supplement Industry c 29 ldquoNon-Thyroidrdquo Labs You Need That No-One Has Ordered d BONUS Reducing Your Toxic Burden

Week 2 Module 3 ndash Finding Your ldquoWhyrdquo and the Dietary Plan

a Program Overview

b Finding Your ldquoWhyrdquo and Our Built-in Support System c Positive Goals

d Weekly Dietary Plan Overview (Calendar)

e Foods to Eat and Avoid Lists

f Two-week Sample Menu and Shopping List

g Two-week Sample Menu Recipes

h Healing Broth Recipes

i Snack Ideas

j Portion Guide

k Food Quality Guide

l Dirty Dozen and Clean Fifteen

m Recommended Seafood Guide

n Cooking with Fats

Module 4 ndash Planning Organization and Things We Love a Determining Your Schedule b Meal Preparation and Planning

c Essential Components for Eating Healthy Meals

d Kitchen Cooking and Organizational Things We Love


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e4

Week 3

Module 5 ndash Heading Off Common Problems a Withdrawal Symptoms b Dealing with and Preventing Constipation c Before You Eat Prime The Digestive System

Week 4

Module 6 ndash Healing Your Body

a Decreasing Inflammation b Calming Down the Immune System c Supporting Red Blood Cell Health d Balancing Blood Sugar e Healing the Digestive Tract (Leaky Gut) f Supporting Adrenal Health g Other Considerations

Week 5

Module 7 ndash Reducing Stress and Improving Sleep

a Getting Your Body Out of ldquoFight or Flightrdquo Mode b Techniques and Tools to Reduce Stress

Module 8 ndash Exercise and Movement

a The Key is The Right Type of Exercise at The Right Time b Types of Exercise to Consider

Week 6

Module 9 ndash What to Do Next

a Start reintroducing foods into your diet b Continue this program c Begin ldquoThe Hashimotorsquos 6 Week Hashimotorsquos Detoxification Programrdquo d Speed up your results and get help from Dr Shook

Module 10 ndash Advanced Testing Getting to The Cause


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e5

Welcome

In this Module 3 Guide I have provided you with some information to assist you with the dietary and lifestyle changes

that you will be making

Program Overview

Finding Your ldquoWhyrdquo ndash page 7

Positive Goals Page ndash page 8

Weekly Dietary Calendar ndash page 9

Foods to Eat and Avoid Lists ndash pages 10 and 11

Two-week Sample Menu and Shopping List ndash pages 12 - 15

Two Week Plan Recipes ndash pages 16 - 48

Healing Broth Recipes ndash pages 49 and 50

Snack Ideas ndash page 51

Portion Guide ndash page 52

Food quality guide ndash page 53

Dirty Dozen and Clean Fifteen ndash page 54

Recommended Seafood Guide ndash pages 55 and 56

Cooking with fats ndash page 57

Menu and shopping list are only meant as guides to get you started You can vary your diet greatly within your ldquoDo Eatrdquo

list Many recipe ideas are available online at no charge


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e6

ldquoJust when the caterpillar thought the world was

over it became a butterflyhelliprdquo ndash Proverb


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e7

Hi there and welcome to the 6 Week Hashimotorsquos Transformation Program dietary guide

This is Module 3 which is loaded with great information

This week is where you start getting organized and you do that through planning I call it

architecting your lifestyle or designing your lifestylehellip you get the idea we are going to

determine exactly ldquowhatrdquo you are going to do and ldquohowrdquo you are going to do it

But before we get into ldquohowrdquo and ldquowhatrdquo you need to do letrsquos cover the most important

aspect of improving your healthhellip

You must first determine ldquoWhyrdquo you want your health back

Forget the ldquoHowrdquo if your ldquoWhyrdquo is big enough

you will figure out the ldquoHowrdquo

FACT The people that have been the most successful improving their health have emotional

goals and a good support system

If you are married or have a significant other let me share some insight with youhellip

I have been able to determine outcomes for most of my patients and clients on the first

appointment by observing their significant other (if they come with them) When the

significant other is supportive and actually cares that person has a great chance of getting

betterhellip but when they are closed off and either donrsquot care or donrsquot believe that their (letrsquos

say wife) REALLY is sick their poisonous attitude and unwillingness to listen and be

supportive (especially with dietary and lifestyle changes) will 100 sabotage their success

If you are not married or donrsquot have a significant other then having a support system can be

very helpful This is why we have Secret Facebook Groups for ourrdquo ldquoHashimotorsquos

Transformationrdquo and ldquoHashimotorsquos Detoxificationrdquo programs These groups are NOT the

ldquoGreater Hickory Thyroid Support Grouprdquo but rather secret groups (different from private

groups these canrsquot be seen at all unless you are added to them) and are just for people going

through or that have gone through these programs The good news is that no matter what

your support system is like we have created one for you

HERE IS A GREAT JOURNAL I PERSONALLY USE Gratitude Journal (The Five Minute Journal httpbitly1SYxVGt)


Pag

e8

Weekly Dietary Overview Guide


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e9

Notes

Foods to Avoid on the Hashimotorsquos Transformation Program

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e10

Sugars including

agave candy chocolate corn syrup fructose high fructose corn syrup honey maple syrup molasses sucrose

High Glycemic Fruits including

bananas canned fruits dried fruits mango pineapple raisins watermelon and melons of all kinds

ALL Grains including amaranth barley buckwheat bulgur corn couscous kamut millet oats quinoa rice (all kinds) rye spelt wheat amp wheat germ

ALL Nuts and seed including

almonds peanuts sunflower seeds sesame seeds

Gluten-containing compounds including

barbecue sauce binders bouillon brewerrsquos yeast

cold cuts condiments (safe only if labeled as gluten-free)

emulsifiers fillers gums hot dogs hydrolyzed plant and vegetable

protein ketchup soy sauce lunch meats malt and malt flavoring malt

vinegar matzo modified food starch monosodium glutamate

nondairy creamer processed salad dressings seitan some spice mixtures stabilizers teriyaki sauce textured vegetable protein

ALL Eggs All Milk amp Dairy products including

butter ALL cheeses cowrsquos milk cream frozen desserts goatrsquos milk margarine mayonnaise sheeprsquos milk whey yogurt

Soy including edamame miso soy milk soy protein soy flour soy sauce tempeh tofu NOTE soy lecithin is allowed

Fungi edible fungi and all mushrooms

Alcohol all alcohol

All Beans and Legumes including black beans lentils peanuts peas pinto beans soybeans

Nightshade foods including

eggplant paprika peppers of all kinds (even in salsas tabasco) potatoes (not sweet potatoes or yams) tomatoes amp tomatillos

Other canned foods coffee processed foods artificial sweeteners (splenda equal

NutraSweet)

Adapted from Dr Datis Kharazzian

Foods to Eat on the Hashimotorsquos Transformation Program

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e11

Most organic vegetables including

anise artichoke asparagus avocado beets bok choy broccoli cabbage (all kinds) carrot cauliflower celery chives cucumber garlic kale kohlrabi leeks lettuces (all kinds) mustard greens collard greens onions parsley radish rhubarb shallots spinach squash (all kinds) sweet potatoes water chestnuts watercress yams zucchini

Fermented foods

Kombucha tea Pickled ginger Sauerkraut -- ldquoBubbiersquosrdquo is the best Live Culture pickles Coconut Kefir

Low Glycemic organic fruits

apples apricots avocados berries cherries grapefruit grapes lemons

oranges pears plums coconut kiwi

Meats including

beef and pork chicken fish -- Fish should be ocean-caught (not farmed)

with a low mercury content See the seafood buy guide further down

shrimp lamb turkey Choose hormone-free and antibiotic-free chicken

turkey and lamb Choose beef amp pork that is grass-fed hormone-

free and antibiotic-free

Coconut including

coconut butter coconut cream coconut milk coconut oil unsweetened coconut flakes

Noodles

brown shirataki yam noodles

Herbs and spices including

basil black pepper cilantro coriander cumin ginger lemongrass mint parsley sage non-iodized sea salt

Herbal teas - herbal teas without any caffeine or licorice such as

chamomile peppermint rooibos

Apple Cider Vinegar - Braggrsquos is good

Olive oil amp Olives


Two Week Meal Plan and Shopping List

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Sample Meal Plan

Breakfast Lunch Snack Dinner

Sunday Squash Apple Breakfast Mash Nitrate- Free Bacon

Turmeric Roasted Cauliflower

Thai Coconut Lime Steak

Kale Chips

Lemon Chicken Soup Rosemary Apple and Yam

Monday Breakfast Turkey Patties Strawberries

Lemon Chicken Soup

Carrot Slices Rosemary Apple and Yam Artichoke Stuffed Chicken

Tuesday Lemon and Thyme Salmon Apple

Cilantro Lime Cauliflower ldquoRicerdquo Steak Kabobs with Cilantro Lime Sauce

Berry Mint Salad Chicken Salad Artichoke Stuffed Chicken

Wednesday Breakfast Turkey Patties

Blueberries

Roasted Garlic and Artichoke Chicken

Salt and Vinegar Zucchini Chips Cilantro Lime Chicken Cilantro Lime Cauliflower ldquoRicerdquo

Thursday Squash Apple Breakfast Mash Nitrate- Free Bacon

Cilantro Lime Chicken

Salt and Vinegar Zucchini Chips Lemon Ginger Chicken Tagine

Friday Lemon Thyme Salmon Apple

Kale Apple Salad Sauteacute

Kale Chips Summer Vegetable Sauteacute Steak Kabobs with Cilantro Lime Sauce

Saturday Breakfast Turkey Patties Strawberries

Summer Vegetable Sauteacute Chicken Salad

Berry Mint Salad Lemon Ginger Chicken Tagine Kale Apple Salad Sauteacute


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e13


Sunday Squash Apple Breakfast Mash

Nitrate Free Bacon

Roasted Carrot Fries Sweet Potato Salad

Kale Chips

Crockpot Chicken with Apple and Sweet Potato

Monday Stuffed Acorn Squash Crockpot Chicken with Apple and Sweet Potato

Roasted Carrot Fries Lemon Basil Grilled Pork Chops

Tuesday Squash Apple Breakfast Mash

Nitrate Free Bacon

Lemon Basil Grilled Pork Chops Garlic Rubbed Roasted Cabbage Steaks

Kale Chips

Sweet Potato Salad

Wednesday Lemon Garlic Salmon

Grilled Sausage and Summer Squash

Garlic Rubbed Roasted Cabbage Steaks

Orange Rosemary Chicken

Thursday Squash Apple Breakfast Mash Nitrate Free Bacon

Orange Rosemary Chicken Bacon Wrapped Butternut Squash Bites

Baked Salmon with Rosemary Garlic and Olive Oil

Friday Stuffed Acorn Squash Grilled Sausage and Summer Squash

Kale Chips Saffron Chicken with Orange Reduction

Saturday Lemon Garlic Salmon Saffron Chicken with Orange Reduction

Bacon Wrapped Butternut Squash Bites

Grilled Sausage and Summer Squash with Herbs Capers Kalamata Olives and Lemon


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e14

Sample Shopping List Week One


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e15

Sample Shopping List Week Two

Great item to buy in larger size since you will want this in your pantry for future recipes You may find buying larger sizes at stores like Samrsquos Club or Costco saves money in the long

run

Can also be home made Recipes for each will be included If you purchase your broth make sure you check that the ingredients are safe for your dietary recommendations You can

usually keep homemade broth in the refrigerator for 3- 4 days


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e16

Squash Apple Breakfast Mash

Serves 4

Ingredients

1 2 cups cooked butternut squash

2 1 cup full fat organic coconut milk

3 18 tsp salt

4 1 tsp cinnamon

5 12 tsp ground ginger

6 frac12 tsp of ground coriander (optional)

7 1 apple finely chopped or grated (peel on)

8 4 Tbsp toasted coconut

Instructions

1 Add to a food processor the apple butternut squash coconut milk salt and spices Blend until smooth about a minute

2 Add to a saucepan and bring to a simmer stirring often Cook for about 10 minutes Serve warm and top with about a tablespoon of

toasted coconut for each serving Will last in fridge for 4 days


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How to Toast Coconut

Directions

STOVE TOP METHOD

1 Place desired amount of coconut flakes in a large skillet

2 Cook over medium heat stirring frequently until the flakes are mostly golden brown

3 If the coconut is sweetened it tends to brown faster so it will take less time

OVEN METHOD

1 Preheat oven to 325degF

2 Spread coconut flakes on a baking sheet in a thin layer and bake in preheated oven The flakes will toast very quickly and wont take

more than 5-10 minutes

3 After a few minutes stir the coconut to help ensure even color Remember sweetened flakes will take less time because sugar speeds the

toasting process


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e18

Roasted Turmeric Cauliflower

Ingredients

Half of a large cauliflower 2 teaspoons of Turmeric 2 teaspoons of salt 2 tablespoons of Avocado Oil or Coconut Oil

Instructions

1 Preheat oven to 350F 2 Pull off florets from the cauliflower 3 Combine the cauliflower florets with the Turmeric salt and Coconut oil 4 Place in baking dish 5 Bake for 75 minutes


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e19


Ingredients

frac12 cup coconut milk

2 teaspoons lime zest

2 tablespoons lime juice

2 teaspoons Coconut Aminos

2 teaspoons grated ginger root

1 pound beef skirt steak preferably grass fed cut into 4- 5 inch lengths

frac12 teaspoon coarse kosher salt

Instructions

1 Hand mix coconut milk lime zest lime juice coconut aminos and ginger in a small bowl Place skirt steak in a baking dish

or mixing bowl Pour marinade over the steak Cover dish Refrigerate the steak 4 to 12 hours

2 Preheat grill to high heat

3 Drain steak and discard marinade Pat steaks dry and sprinkle with salt Oil grill rack and immediately place steaks on the

grill Cook 2 minutes and turn a quarter turn to create hash mark Continue cooking 30 to 90 seconds more on first side

Flip steaks over and continue cooking 2 frac12 to 5 minutes on the second side to desired doneness 5 to 8 minutes total

depending on thickness of the steaks

4 Let steaks rest on carving board at least 4 minutes before cutting lengthwise across the grain


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e20

Kale Chips

Ingredients

1 Bunch of Kale

1 Tablespoon Olive Oil or Coconut Oil

1 Tsp Salt

Directions

1 Preheat an oven to 350 degrees F (175 degrees C) Line a non- insulated cookie sheet with parchment paper

2 With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces Wash and thoroughly

dry kale with a salad spinner Drizzle kale with olive oil and sprinkle with salt

3 Bake until the edges brown but are not burnt 10 to 15 minutes


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e21

Lemon Chicken Soup

Ingredients

1 4 cups of cooked shredded chicken

2 6 cups bone broth

3 1 bunch of kale

4 3 lemons

5 2 Tbls fresh lemon juice

6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions

1 Wash kale and working in two batches stack the kale leaves and slice in 12 inch strips Set aside

2 Add 2 cups of stock the chopped onion and olive oil to blender Blend for a minute or two or until it is completely smooth

3 Add that to the crock pot and add the remaining 4 cups of broth kale shredded chicken zest of all three lemons and the 2 tlbs of

fresh lemon juice Add a pinch of salt

4 Let cook for 6 hours on low crock pot setting stirring once or twice


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e22

Rosemary Apple and Yam

Serves 5-7

Ingredients

3 sweet potatoes or yams cubed

3 pink lady apples seeded and cubed

frac14 cup melted coconut oil

1 tablespoons finely chopped fresh rosemary

salt to taste

Instructions

1 Preheat oven to 400 degrees

2 Cut yams and apples into cubes and place on a parchment paper lined baking sheet

3 Pour coconut oil over the yams and apples along with rosemary and salt Toss with hands to fully coat

Place in oven and bake for 35-40 minutes or until yams are soft and cooked through


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e23

Breakfast Turkey Patties

Ingredients

1 1 pound ground turkey

2 1 heaping Tbls fresh tarragon chopped

3 frac12 onion finely chopped

4 2 tsp apple cider vinegar

5 2 tsp coconut aminos

6 pinch salt

Instructions

1 In a bowl mix all the ingredients

2 Form into 3 inch sized flat patties and place on a parchment lined cookie sheet

3 Cook in a 350 degree oven until turkey reaches an internal temperature of 160 degrees (about 20-25 minutes) When they reach 170

degrees (use oven thermometer) take them out


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e24

Artichoke Stuffed Chicken

Serves 6

Ingredients

1 head roasted garlic 2 cups of artichoke hearts 1 tsp coarse grain sea salt (12 tsp for fine grain salt) 1 cup flat-leaf parsley (folded and packed) frac14 cup Coconut Oil melted (or Avocado Oil) 6 boneless skinless chicken breasts a few handful of organic baby spinach additional pinch of sea salt

Instructions

1 If you are going to use bamboo skewers to secure the chicken soak them in room temperature water while the recipe is prepared They will catch on fire on the grill if they arent fully soaked

2 Add the cloves from a heads worth of roasted garlic along with the artichoke hearts sea salt and flat-leaf parsley into a food processor

3 Pulse a couple times to break down the ingredients stream in the melted coconut oil while pureeing the mixture 4 Butterfly six boneless skinless chicken breasts 5 Scoop equal amounts of the artichoke mixture and spread into the pocket on the butterflied chicken breast Top the mixture with

a small handful of raw baby spinach 6 Carefully fold the chicken breast back together and secure the open side with the soaked bamboo skewers 7 Add a sprinkle of additional sea salt to the top of the chicken 8 Preheat the grill to medium-high or about 400degF then place the chicken down in a single layer 9 Grill each side for 5 to 7 minutes 10 Serve warm with additional chopped flat-leaf parsley if desired


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e25

Lemon and Thyme Salmon

Ingredients

1 32 oz piece of salmon

2 1 lemon sliced thin

3 1 tbsp capers

4 Salt and freshly ground pepper

5 1 tbsp fresh thyme

6 Olive oil for drizzling

Instructions

1 Line a rimmed baking sheet with parchment paper and place salmon skin side down on the prepared baking sheet Season salmon

with salt and pepper Arrange capers on the salmon and top with sliced lemon and thyme

2 Place baking sheet in a cold oven then turn heat to 400 degrees F Bake for 25 minutes


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e26

Cilantro Lime Cauliflower Rice

Ingredients

1 tbl coconut oil 1frac14 lb cauliflower florets (4 packed cups once riced) 1 can full fat coconut milk 1 cup shredded coconut frac14 cup lime juice (about 2 limes) 4 tsp lime zest (about 2 limes) frac12 cup fresh cilantro minced

Instructions

1 PREP Add the coconut oil to a large pan over low-medium heat While it is warming up use the S blade of your food processor to rice the cauliflower by pulsing the florets into rice-sized pieces You will need to do this in at least 2 batches so that you dont get mush at the bottom of your bowl

2 FRY Add the riced cauliflower to the pan and stir through to coat with the coconut oil Cook for about 5 minutes to get rid of some of the excess moisture in the cauliflower

3 SIMMER Stir in both the coconut milk and shredded coconut Add about three quarters of the lime juice Bring to a simmer and turn the heat down slightly so that the pan doesnt come to a boil Simmer until tender and the liquid has been absorbed about 10 minutes

4 SEASON Pour in the last of the lime juice along with the lime zest and fresh cilantro Season to taste with salt Stir through and cook until the lime juice has been absorbed


Pag

e27

Steak Kabobs with Cilantro Lime Sauce

Ingredients

6-7 garlic cloves peeled 1 cup fresh parsley leaves 1 cup fresh cilantro leaves

1 tablespoon kosher salt Freshly ground black pepper 2 tablespoons lemon juice 1 cup melted coconut oil (or Avocado oil) plus 3 tablespoons 3 pounds skirt steak

Preparation

In a food processor pulse the garlic until minced Set aside 1 teaspoon

To the garlic remaining in the processor add the parsley cilantro 1 teaspoon of the salt and a few grinds of pepper

Pulse until chopped With the motor running add the lemon juice then 1 cup of the oil in a steady stream

Pour into a bowl Cover and refrigerate

Cut the steak into 1-inch strips

Place in a plastic bag with the remaining 3 tablespoons of oil the remaining salt the reserved minced garlic and a grind of pepper

Seal and refrigerate 1 hour

Soak bamboo skewers in water for 30 minutes

Heat broiler

Thread the meat on the skewers

Broil for 2 to 3 minutes per side

Serve at room temperature with the sauce


Pag

e28

Berry and Mint Salad

Serves 4

Ingredients

1 2 Cups Strawberries chopped

2 1 Cup Blueberries or Raspberries

3 2 Cups Cucumber chopped and skinned

4 frac12 Cup Kale sliced into thin ribbons

5 12 Cup Fresh Mint

6 2 Tbsp EV Olive oil

7 pinch salt

8 1 Tbsp fresh lemon juice

Instructions

1 Skin and chop cucumbers Chop berries kale and mint Add everything to a bowl and toss before serving


Pag

e29

Chicken Salad Prep Time

45 min

Ingredients

1 3 cups shredded chicken

2 2 cups diced apples

3 6 cups finely shredded purple cabbage

4 12 cup packed mint torn into pieces

5 5 pieces Nitrate- Free crispy bacon chopped

6 12 cup extra virgin olive oil

7 pinch salt

8 1 tbls lemon juice

9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken

2 Slice core out of apples and dice apples into 12 inch sized pieces

3 Slice cabbage in half and cut away white core Cut in half again and very thinly slice cabbage

4 Trim stems off of mint and finely shred leaves with your hands

5 Bake bacon in oven on a cookie sheet at 400 degrees until crispy You will need a cookie sheet that has a rim around the whole thing

so the bacon grease wont drip

6 For Dressing Add avocado olive oil pinch salt lemon juice and zest Blend until smooth about 1 minute in blender

7 In a big bowl add cabbage mint apple and bacon chicken Toss well Then add all of dressing and toss again


Pag

e30

Salt and Vinegar Zucchini Chips

Serves 1-2

Ingredients

1 lb (about 4 cups) thin sliced Zucchini frac14 tsp salt frac14 tsp pepper frac12 tsp melted coconut oil or Avocado oil 1 tsp apple cider vinegar

Instructions

1 Preheat oven to 250 degNote 2 In a medium bowl whisk salt pepper vinegar and oil 3 Add medium to thinly sliced zucchini (thinly sliced will cook faster and be crispier) 4 Toss with the ldquodressingrdquo to coat 5 Put in oven for 35-45 minutes


Pag

e31


Ingredients

2 small limes

14 cup chopped cilantro

12 tablespoon freshly minced garlic

1 teaspoon salt

12 teaspoon pepper

4 pounds chicken drumsticks

Instructions

Juice the limes into a 6 quart slow cooker Add 14 cup chopped cilantro 12 tablespoon freshly minced garlic 1 teaspoon salt

and 12 teaspoon pepper Stir to combine

Add the chicken drumsticks and stir to coat the chicken

Cover and cook on HIGH for 2 12 hours without opening the lid during cooking time

Preheat the oven to 500degF Line a cookie sheet with foil and using tongs place the drumsticks on the foil Bake in the oven for

about 10 minutes until nicely browned Turn the drumsticks halfway through baking time Serve with juices from the slow

cooker


Pag

e32

Lemon Ginger Chicken Tagine

Ingredients

1 1 tablespoon butter ghee or coconut oil

2 1 whole (5-pound) chicken cut into 8 pieces

3 1 medium white onion diced

4 2 teaspoons minced garlic

5 12 cup chopped fresh parsley

6 2 tablespoons chopped fresh cilantro

7 fine sea salt

8 ground black pepper

9 1 pinch saffron

10 4 cups Chicken Broth

11 2 lemons

12 3 ounces fresh ginger

13 1 recipe Cauliflower Couscous for serving

14 14 cup chopped fresh cilantro for garnish

Instructions

1 In a large stockpot melt the fat over medium heat Brown the chicken in the fat about 10 minutes

2 Add the onion garlic parsley cilantro a pinch of salt and pepper and the saffron and sauteacute for 5 more minutes until the

onion is translucent

3 Add the chicken broth to the pot and cover until the mixture comes to a boil Remove the lid and simmer for 20 minutes

4 Cut the lemons and ginger into thin slices and add them to the pot Continue to cook for another 20 minutes uncovered

5 Serve over the cauliflower couscous Garnish with the cilantro


Pag

e33

How to Make Cauliflower Rice or Couscous Makes 6 servings (about 1 cup each)

Ingredients

1 head cauliflower any size

1 tablespoon olive oil or butter optional

Salt optional

Instructions

1 Cut the cauliflower into large pieces Cut the head of cauliflower into quarters and then trim out the inner core from each quarter Break

apart the cauliflower into large florets with your hands If the core is tender you can chip it into pieces and add it with the florets

2 Transfer the cauliflower to a food processor Transfer the cauliflower to a food processor Dont fill the food processor more than 34

full if necessary process in two batches

3 Pulse the cauliflower until completely broken down Process the cauliflower in 1-second pulses until it has completely broken down

into couscous-sized granules (Alternatively grate the florets on the large holes of a box grater)

4 Pull out any unprocessed pieces Some florets or large pieces of cauliflower might remain intact Pull these out and set them aside

Transfer the cauliflower couscous to another container and re-process any large pieces

5 Serving raw cauliflower couscous Cauliflower couscous can be used raw tossed like grains into a salad or in a cold side dish

6 Cooking cauliflower couscous Cooking makes the cauliflower more tender and rice-like Warm a tablespoon of olive oil or butter in a

large skillet over medium heat Stir in the couscous and sprinkle with a little salt Cover the skillet and cook for 5 to 8 minutes until the

couscous is as tender as you like Use or serve immediately or refrigerate the couscous for up to a week

Recipe Notes

Freezing raw cauliflower couscous The couscous can also be sealed in airtight containers or bags and frozen for up to three months

Thaw on the counter for a few minutes before using or cooking


Pag

e34


Ingredients

1 large bunch kale any kind cut into thin slices zest of 1 lemon 2 tablespoons lemon juice 1 clove garlic smashed and minced sea salt to taste 3 tablespoons extra virgin olive oil plus more for cooking 1 shallot peeled and sliced 4 crisp apples cored and cut into 12 inch slices

Directions

1 Prep the kale set in a large bowl and toss with lemon zest 2 To make the vinaigrette use a fork to whisk the garlic into the lemon juice Add a generous pinch of sea salt Drizzle in 3

tablespoons olive oil whisking until emulsified 3 Drizzle half the dressing over the kale leaves and massage with fingers Set aside while you prep the toppings 4 Set a large cast iron skillet over mediummedium-high heat Add a drizzle of olive oil and the shallots Sauteacute stirring

occasionally until shallots have browned about 10 minutes Meanwhile slice apples toss in the skillet and cook just until apples are warm and have lost their bite 5 ndash 7 minutes Remove shallots and apples from heat

5 Fold the warm apples and shallots into the prepared kale leaves Taste for salt levels and adjust if needed Serve immediately or cover and refrigerate for up to a day


Pag

e35

Summer Vegetable Sauteacute

Ingredients

1 tablespoons extra virgin olive oil

14 cup red onion diced

3 cloves garlic minced

8 oz zucchini cut into julienne strips

8 oz yellow squash cut into julienne strips

4 oz (1 medium) carrot cut into julienne strips)

salt and fresh cracked pepper to taste

Directions

1 Heat a large nonstick skillet over medium heat

2 When hot add the oil onions and garlic and cook until fragrant about 1 to 2 minutes

3 Increase heat to medium-high and add the remaining vegetables season with salt and pepper to taste and cook about 1 minute

4 Give it a stir to mix everything around and cook another 1 to 2 minutes or until the vegetables are cooked through yet firm Adjust

salt as needed and serve hot


Pag

e36

Sweet Potato Salad

Ingredients

1 2 big sweet potatoes

2 12 cup chopped green onions

3 14 cup apple cider vinegar

4 1 tbls bacon fat

5 smoked salt to taste

6 8 oz nitrate- free bacon

Instructions

1 Chop sweet potatoes into one inch sized pieces Bake on parchment lined cookie sheet in oven at 350 until tender (40- 50 minutes)

Toss with spoon while cooking a few times

2 Bake bacon in oven also on a cookie sheet Place in oven for about 40 minutes on 350 until brown and crispy

3 In saucepan add vinegar and bacon fat Cook on medium heat for about 10 minutes

4 Chop bacon into tiny pieces Set aside Trim off bottoms of green onions and chop into thin slices Measure out 12 cup and set

aside

5 In a bowl add cooked sweet potatoes chopped bacon and green onions Pull vinegarbacon fat off of heat and carefully pour over

sweet potato mixture Add a few pinches of smoked salt Mix gently with spoon to incorporate the sauce into the salad

6 Serve immediately


Pag

e37

Roasted Carrot Fries

Ingredients

2 pounds fresh organic washed and cut into fries 14 cup coconut oil fresh ground sea salt and pepper to taste

Directions

1 Heat your oven to 350 You could also do this on the grill 2 Wash your carrots I usually donrsquot peel them I just scrub them with my veggie brush Cut them into fry-like strips 3 Toss your carrots in a large bowl with the coconut oil until the carrots are all coated with the oil 4 Spread the carrots on a sheet pan Pour any excess coconut oil over them 5 Generously coat with the sea salt and pepper 6 Roast in the oven for 45 minutes without opening the door Then open and stir the carrots (see note) 7 Cook for another 30 minutes or until the carrots are soft brown and some of the smaller ones are crispy 8 Remove from the heat and serve


Pag

e38


Ingredients

2 sweet potatoes peeled and cut into 1-inch chunks 1 pound boneless skinless chicken breasts cut into 1 inch cubes Sea salt + cracked black pepper 2 cloves garlic finely minced frac12 cup chopped red onion 1 cup unsweetened apple sauce or homemade pureacuteed apples 2 teaspoons apple cider vinegar 1 tablespoon cumin frac12 teaspoon ground ginger

Instructions

1 Layer the sweet potato chunks and chicken breasts in the bottom of a slow cooker 2 Season with salt and pepper 3 In a small bowl stir together the garlic red onion apple sauce cider vinegar curry powder and ginger 4 Pour the mixture over the chicken and sweet potato chunks 5 Cover and cook on low for 6-8 hours until the chicken and sweet potatoes are tender 6 Serve alone or over rice


Pag

e39

Stuffed Acorn Squash

Ingredients

1 large acorn squash

1 lb ground beef

1 onion

1 apple any variety

6 slices bacon

1 tbsp fresh rosemary chopped (or 1 tsp dried rosemary)

2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions

1 Preheat oven to 375ordmF (185ordmC) Line a baking sheet or dish with foil or parchment paper 2 Cut the squash in half and scoop the seeds out Place on the baking sheet and roast until the flesh is tender approximately 45 minutes 3 Remove and allow to cool to the touch 4 While the squash is baking prepare the stuffing 5 Dice the apple and onion into medium-sized pieces 6 Slice the bacon into pieces 7 In a large skillet over medium heat brown the bacon Add the onion and cook for 5-10 minutes until softened and translucent Add the apples

and cook for another 5-10 minutes Remove the bacon onion apple mixture to a large bowl 8 In the same skillet over medium-high heat brown the ground beef 9 Add all spices and herbs rosemary thyme fennel seeds sage pepper cinnamon salt and nutmeg Pour the ground beef into the same large

bowl Stir to combine 10 When the squash is cool to the touch use a spoon to scoop out some of the flesh and mix into the beef 11 Use a spoon to fill the squash boats with the beef mixture 12 Return the squash to the oven and bake another 15 minutes at 375ordmF (185ordmC) until everything is heated through


Pag

e40

Lemon Basil Grilled Pork Chops

Ingredients

1 4 thick-cut boneless pork loin chops

2 2 tablespoons olive oil

3 1 cup fresh basil leaves minced

4 3 tablespoons minced garlic

5 3 tablespoons lemon juice

6 1 teaspoon sea salt

7 34 teaspoon pepper

Instructions

1 Add olive oil basil garlic lemon juice salt and pepper to a bowl and mix well

2 Spread both sides of the pork chops with the mixture and let the chops set for about 20 minutes

3 Grill chops over direct heat for about 5-6 minutes per side or until the internal temperature reaches at least 145

degrees

4 Let rest for 5 minutes before serving


Pag

e41


Ingredients

1 (approx 2lb) head of organic green cabbage cut into 1 thick slices 15 tablespoons olive oil 2 to 3 large garlic cloves smashed kosher salt freshly ground black pepper Coconut Oil

Instructions

1 Preheat oven to 400F and cover cookie sheet with Coconut Oil Pull outer leaf off cabbage (its usually dirty and nasty

looking) cut cabbage from top to bottom (bottom being root) into 1 thick slices

2 Rub both sides of cabbage with smashed garlic

3 Use a pastry brush to evenly spread the olive oil over both sides of the cabbage slices

4 Finally sprinkle each side with a bit of kosher salt and freshly cracked black pepper

5 Roast on the middle rack for 30 minutes Carefully flip the cabbage steaks and roast for an additional 30 minutes until

edges are brown and crispy Serve hot


Pag

e42

Lemon Garlic Salmon

Ingredients

3 oz Butter 1 t Coarse Salt Zest of 1 Lemon 1 T fresh Parsley chopped 1 t fresh Dill chopped 1 Garlic Clove minced Dash of White Pepper 4 Salmon Fillets about 4-5 oz each

Instructions

1 Place all ingredients except for salmon in a small bowl and melt in the microwave for 30-45 seconds 2 Stir until combined 3 Place the salmon fillets on a parchment lined baking sheet 4 Using a pastry brush coat the salmon with the lemon herb butter evenly spreading it over the tops of each fillet 5 Bake in an oven preheated to 400 degrees on the top or second to top rack for 10-12 minutes or until salmon is cooked through and

flakes easily with a fork 6 Alternately the fish can be broiled on mediumhigh on the second to top rack for 8-10 minutes or until cooked through This method

will give you a bit crunchier caramelized crust


Pag

e43


Ingredients

1 12 lbs zucchini andor yellow summer squash cut into same size pieces

2 T + 2 tsp olive oil

salt and fresh ground black pepper to taste

1 lb turkey chicken or pork Italian sausage

2-3 Tbsp chopped mint

3-4 Tbsp chopped parsley

13 cup pitted Kalamata olives cut in half

1 Tbsp capers

juice of 1 lemon

Instructions 1 Preheat gas or charcoal grill to medium-high heat If using a grill pan to cook the squash let it preheat on the grill

2 Wash squash cut off stem and flower ends then cut squash into same-size pieces I cut the squash into 1 inch thick slices and

then cut the bigger slices in half Put squash into a small bowl and toss with 2 Tbsp olive oil plus a generous amount of salt and freshly ground black pepper If youre using low- fat turkey or chicken sausages place them in a flat bowl and brush with the 2 tsp olive oil

3 Cook sausage and squash for 15-20 minutes or until squash is tender-crisp and sausage is lightly browned firm and cooked

through

4 While squash and sausage cook wash dry and chop mint and parsley Drain Kalamata olives and cut in half Put chopped herbs olives and capers into a bowl large enough to hold all the squash and sausages

5 When sausage is done take it off the grill and cut into 1 inch slices Put sliced sausage and cooked squash into the bowl with the chopped herbs olives and capers and toss

6 Season to taste with salt and freshly-ground black pepper and squeeze lemon juice over then toss again Serve hot


Pag

e44


Ingredients

6 whole chicken legs approximately 35 lbs

2 large oranges

2 tsp garlic powder

2 sprigs of fresh rosemary leaves removed from stems and chopped finely

Salt and pepper to taste

Instructions

1 Preheat oven to 400F 2 Zest the orange and set aside the fruit Add the orange zest dried garlic and fresh rosemary to a small bowl and mix together Set aside while

you prepare the chicken 3 Lay the chicken legs out on a lined baking tray Separate the skin from the meat while still leaving it attached at the base of the drumstick 4 Divide the orange zest mixture evenly between the chicken legs pressing it against the meat gently Slide the chicken skin back over the meat

and add salt and pepper to taste 5 Use a serrated knife to cut away the remaining orange skin or pith Slice the oranges in half then each half into 8 half-moon shapes Arrange

the oranges around the chicken legs 6 Roast in the oven until the chicken is cooked through to at least 155F and the edges of the orange slices are beginning to caramelize about 35

minutes 7 Rest for 10 minutes before serving


Pag

e45

Bacon Wrapped Butternut Squash

Ingredients

2 12 squash 1 teaspoon kosher salt 2 teaspoons olive oil Freshly ground black pepper 4 pieces of bacon

Instructions

Heat the oven to 450degF and arrange a rack in the upper third In a large bowl toss 12 ounces of peeled seeded large-dice

squash (about 2 12 squash) with 1 teaspoon kosher salt 2 teaspoons olive oil and freshly ground black pepper to taste

until evenly combined Slice 4 (1-ounce) pieces of bacon in half lengthwise Place the bacon strips on a flat surface and roll

a piece of squash in each strip until the bacon is wrapped around the squash like a belt (you want it to overlap slightly)

Cut the bacon place the squash bite seam side down on a baking sheet and repeat to wrap all of the squash (you should

have about 40 bites) Roast until the squash is knife tender and the bacon is crisped about 15 to 20 minutes


Pag

e46

Baked Salmon with Rosemary Garlic and Olive Oil Ingredients 12 Oz Wild Alaskan Salmon Fillet

1 lemon halved crosswise

1 Tbsp 100 Pure Olive Oil

2 Tbsp bunched rosemary leaves Chopped

1 Tbsp Peeled Garlic minced

12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions

1 Heat oven to 425degF 2 Spray large baking sheet with nonstick spray 3 Place salmon on baking sheet skin-side down 4 Squeeze one lemon half for 2 to 3 teaspoons juice Cut remaining half into very thin slices set aside 5 Combine juice with oil rosemary garlic salt and pepper spread over top of salmon 6 Bake salmon 12 to 15 minutes or until color turns from translucent to opaque Do not over-cook 7 Top with lemon slices and serve immediately


Pag

e47

Saffron Chicken with Orange Reduction

Ingredients 11 lbs 500gm bone-in skin off chicken thighs 1 medium onion sliced into half- moons 12 Tbsp Coconut Oil frac12 tsp ground saffron Juice of 2 large oranges 1 cup240 ml chicken broth (preferably homemade) Sea salt (to taste) Freshly cracked black pepper (to taste) Fresh parsley to garnish

Instructions 1 Add the ground saffron to frac14 cup (60ml) of just boiled water to make saffron tea stir and set aside 2 Add the chicken broth plus the orange juice to a medium saucepan 3 Reduce the liquid stirring frequently until it reduces down to about ⅓12 cup (80ml) 4 Remove from the heat cover and set aside 5 Heat a large skillet (one big enough to hold all your chicken thighs) on medium heat and add in 1 Tbsp of ghee 6 Add in the onion and sauteacute until softened and golden in color 7 Remove the onions to a separate plate 8 Season both sides of each piece of chicken thigh with sea salt + black pepper 9 Add in another 1 Tbsp of ghee into the skillet if necessary 10 Add in the chicken thighs and cook for about 67 minutes per side 11 Once the chicken pieces are fried on both sides sprinkle over the onions 12 Pour over the saffron tea 13 Rinse any leftover saffron with another frac14 cup water and pour that over the chicken 14 Pour the orange reduction over as well and stir to mix carefully 15 Cover the skillet with a lid and reduce the heat down to a simmer 16 Cook for about 20 minutes or until the chicken is cooked through 17 Serve the chicken as you like with a sprinkling of fresh parsley to garnish


Pag

e48

Bacon Wrapped Pears

Ingredients

2 Pears skin on quartered

8 slices of bacon

Instructions

Preheat oven to 400deg Cover a large rimmed baking sheet with parchment paper

Wrap each quarter with a slice of bacon and place on the baking sheet

Bone Broth

Pag

e49

Slow Cooker Beef Bone Broth

Ingredients

2 carrots chopped medium 2 celery stalks chopped medium 1 medium onion chopped medium 7 garlic cloves smashed 35 lb of beef bones 2 bay leaves Kosher salt 2 tablespoons of apple cider vinegar water

Instructions

1 Dump the vegetables in the bottom of a 6-quart slow cookerhellip 2 Drop in the beef boneshellip 3 Add the bay leaves sprinkle on a wee bit of salt drizzle the vinegar on the bones 4 Add enough water to cover everything 5 Program the slow cooker to cook on low for 8-10 hours 6 When itrsquos ready pour the broth through a strainer and discard the solids 7 You can ladle out some to drink now or store the liquid in a large Corning Ware or glass container for later

Scrape off fat as needed

The broth will keep in the fridge for a few days and in the freezer for several months

When yoursquore ready for a steaming cup of the stuff just scoop the meaty Jell-O into a small saucepan and bring to a boil

Bone Broth

Pag

e50

Chicken Stock (Bone Broth)

COOK TIME 14 hours 30 minutes mins TOTAL TIME 34 mins

Ingredients

12 cups filtered water 3 pounds bone-in chicken parts and gizzards 1 tablespoon apple cider vinegar 1 yellow onion peeled and quartered 3 large carrots cut into large dice 4 cloves garlic smashed 2 stalks celery with leaves 2 bay leaves 1 teaspoon sea salt 12 teaspoon cracked black pepper 1 bunch fresh parsley

Instructions

1 Place the water and chicken parts in a slow cooker and cook on high for 2 hours Skim off any foam from the surface and remove the chicken Shred the meat off the bones and set the meat aside Return the bones to the pot

2 Reduce slow cooker to low Add all the remaining ingredients except the parsley to the pot and cook on low for 12 hours or on high for 6 hours Turn off the pot skim the fat off the top stir in the parsley and cover for 30 minutes

3 Strain the broth through a fine-mesh sieve or cheesecloth Store in the refrigerator or freezer for later use Scoop off any solidified fat before using

Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon

Beef Jerky Buffalo Jerky

Cold leftover meat

Kale chips

Zucchini Chips

Sweet potato chips

Olives

Smoothie with berries pea protein powder and coconut milk

Fruit with coconut milk Creamed Coconut andor shredded coconut (good with spices added eg mint coriander ginger or

cinnamon)

Homemade pork rinds

Homemade Sweet potato fries

Bacon Wrapped Squash (recipe attached)

Bacon Wrapped Asparagus

Cucumbers or Carrots (or vegetable of choice) dipped in Avocado Cilantro Lime Dressing

(1 can of coconut milk 2 ripe avocados handful fresh cilantro juice of 1 lime 1 small shallot Puree all ingredients)

Meatballs

Sardines

Sweet Potato Kale Bites (recipe attached)

Bacon Wrapped Pears (recipe attached)

Cinnamon Carrot Fries (recipe attached)

Pag

e52

Visual Aid for Proportions and Portion Sizes

The Hashimotorsquos Transformation Program

Approved Veggies and Approved Complex Carbs

Meats and Oils Approved Fruits

H 2 O

Approximately eight 8oz servings (+-) in addition

to or in combination with coconut milk or non-

caffeinated herbal tea

Herbal Teas

(caffeine-free only)

The proportions on a small plate at each meal should resemble the ldquoplaterdquo below The ldquoplaterdquo

demonstrates the proportion percentages you should strive to meet throughout each day

3 meals and 3 snacks per day

Serving Size of meat =

Oil

= 1 serving size of oil = 1

Tablespoon

3 oz =

(see complete list on ldquoFoods to Eatrdquo list)

Pag

e53

Food Quality Guide

Food quality is important This guide will educate you about the best quality foods you can buy

However just making the dietary changes will be a huge step toward good health Donrsquot allow labels to

overwhelm you Do whatever you can within your means This information is to help you understand

some of those labels and make the best choices you can

Your health will benefit if you avoid the following

Added Nitrates

Added Phosphates

Non-Organically grown foods

Meat from animals treated by antibiotics or growth hormones (rBGH free rBST free)

Fish high in mercury

Absolutely avoid

Artificial Food Coloring

MSG

Artificial Sweeteners

Foods on your ldquoFoods to Avoidrdquo list

Labels to look for

Pasture-raised

Free range

Cage free and free range

USDA organic

Labels to be aware of

Cage free (only)

o Means animals are uncaged inside a building but there is not usually access to the

outdoors

Natural

o Means minimally processed Technically all meat is minimally processed This is different

than ldquoNaturally Raisedrdquo which indicated that no growth promoters or unnecessary

antibiotics were used

No Added Hormones

o It is against Federal law to use hormones in poultry and pork so if this in on your

package of chicken it was likely used for marketing purposes

Vegetarian Fed

o Not federally regulated This is often seen on chicken or egg packaging but chickens are

not vegetarians so this just means they are not eating a natural diet

Pag

e54

The Dirty Dozen and Clean Fifteen

wwwewgorg

This guide will help you know what is best to buy organic and what is safest to buy non- organic The ldquoDirty Dozenrdquo list contains foods that have been determined to be most affected by pesticide use Itrsquos best if you can buy these organic Go to wwwewgorg to purchase a more extensive list You are welcome to cut out this guide and take it with you when you shop Remember that you still need to avoid foods that are on your ldquoFoods to Avoidrdquo list until advised to add them back in

Pag

e55

Guide to Buying Fish

These are recommendations from wwwewgorg Remember if shellfish is on your ldquoFoods to Avoidrdquo list

you still need to avoid it until you are advised to add in back in

EWGS

BEST BETS

Very High Omega-3s Low Mercury Sustainable

WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL

One or two four-ounce servings a week of these fish have little mercury and optimum levels of omega-3 fatty

acids for pregnant or nursing women and people with heart disease

GOOD CHOICES

High Omega-3s Low Mercury

OYSTERS

ANCHOVIES

POLLOCKIMITATION CRAB

HERRING

These species have favorable concentrations of omega-3 fats One four-ounce serving provides at least 25

percent of the weekly recommended omega-3 consumption A pregnant woman of average weight could eat

three four-ounce servings per week without ingesting too much mercury These species do not necessarily

come from sustainable sources

LOW

MERCURY

But Also Low Omega-3s

SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS

PANGASIUS (BASA SWAI OR TRA)

These varieties can be healthy sources of protein and other nutrients but an adult would have to eat five to 20

four-ounce portions to meet the omega-3 recommendation for pregnant women and people with heart disease

Pag

e56

MERCURY

RISKS ADD UP

Pregnant Women And Children Should Limit Or Avoid

CANNED LIGHT AND ALBACORE TUNA

HALIBUT

LOBSTER

MAHI MAHI

SEA BASS

These fish contain too much mercury to be part of the regular diet of pregnant women and children How much

you can safely eat depends on your age weight and health status Use EWGs Seafood Calculator to gauge how

often you can eat them and to find healthier options

AVOID

Mercury Levels Too High To Eat Regularly

SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN

BLUEFIN AND BIGEYE TUNA STEAKS OR SUSHI

ORANGE ROUGHY

High-mercury seafood should never be eaten by pregnant women and children according to EWGs analysis

and federal government warnings Everyone else should eat these species infrequently or not at all

FDAEPA advisories recommend that pregnant women and children never eat these species

EWG analysis concludes these species are high in mercury

Pag

e57

Cooking with fats

The following is a list of recommended fats to cook with and temperatures they can be safely cooked at

Saturated fat is good These oils are the most stable to cook with The smoking point tells you how hot

you can get the oil without damaging it

Safer For High Heat Cooking

Oil Smoke Point

Coconut unrefined 350deg

Coconut refined 450deg

Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg

Avocado Oil refined 500deg

Avocado Oil unrefined 375deg

Safer For Lower Heat Cooking

Oil

Smoke Point

Extra Virgin Olive Oil 375deg

Pag

e58

The Next Stephellip Now that we have covered the dietary changes the next step is getting organized We are going to review how I schedule and eat and the tools you may want to consider to help make this process easier in Module 4 Go to Module 4 inside the membership area and watch the video next


Pag

e2

Limits of LiabilityDisclaimer of Warranty

The author Brad Shook has made their best effort to produce a high quality and informative

reference The author makes no representation or warranties with respect to the accuracy

applicability fitness or completeness of the contents of this program They accept no liability

of any kind for any losses or damages caused or alleged to be caused directly or indirectly

from using the information contained in this book This book is not intended for use as a

source of any legal or medical advice The publisher wants to stress that the information

contained herein may be subject to varying international federal state andor local laws or

regulations The purchaser or reader of this publication assumes responsibility for the use of

these materials and information All information is intended for your general knowledge only

and is not a substitute for medical advice or treatment for specific medical conditions You

should seek prompt medical care for any specific health issues and consult your physician

before starting a new fitness dietary or supplement regimen


Pag

e3




a Program Overview







i Snack Ideas

j Portion Guide




n Cooking with Fats





Pag

e4

Week 3


Week 4



Week 5





Week 6





Pag

e5

Welcome



Program Overview

















Pag

e6




Pag

e7





























Pag

e8



Pag

e9

Notes


Pag

e10

Sugars including


















Alcohol all alcohol





NutraSweet)



Pag

e11



Fermented foods





Meats including






Coconut including


Noodles










Pag

e12

Sample Meal Plan





Kale Chips



Lemon Chicken Soup






Blueberries













Pag

e13



Nitrate Free Bacon


Kale Chips





Nitrate Free Bacon


Kale Chips

Sweet Potato Salad














Pag

e14



Pag

e15



run




Pag

e16


Serves 4

Ingredients



3 18 tsp salt

4 1 tsp cinnamon





Instructions





Pag

e17


Directions

STOVE TOP METHOD




OVEN METHOD





toasting process


Pag

e18


Ingredients


Instructions



Pag

e19


Ingredients








Instructions










Pag

e20

Kale Chips

Ingredients

1 Bunch of Kale


1 Tsp Salt

Directions






Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e3




a Program Overview







i Snack Ideas

j Portion Guide




n Cooking with Fats





Pag

e4

Week 3


Week 4



Week 5





Week 6





Pag

e5

Welcome



Program Overview

















Pag

e6




Pag

e7





























Pag

e8



Pag

e9

Notes


Pag

e10

Sugars including


















Alcohol all alcohol





NutraSweet)



Pag

e11



Fermented foods





Meats including






Coconut including


Noodles










Pag

e12

Sample Meal Plan





Kale Chips



Lemon Chicken Soup






Blueberries













Pag

e13



Nitrate Free Bacon


Kale Chips





Nitrate Free Bacon


Kale Chips

Sweet Potato Salad














Pag

e14



Pag

e15



run




Pag

e16


Serves 4

Ingredients



3 18 tsp salt

4 1 tsp cinnamon





Instructions





Pag

e17


Directions

STOVE TOP METHOD




OVEN METHOD





toasting process


Pag

e18


Ingredients


Instructions



Pag

e19


Ingredients








Instructions










Pag

e20

Kale Chips

Ingredients

1 Bunch of Kale


1 Tsp Salt

Directions






Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e4

Week 3


Week 4



Week 5





Week 6





Pag

e5

Welcome



Program Overview

















Pag

e6




Pag

e7





























Pag

e8



Pag

e9

Notes


Pag

e10

Sugars including


















Alcohol all alcohol





NutraSweet)



Pag

e11



Fermented foods





Meats including






Coconut including


Noodles










Pag

e12

Sample Meal Plan





Kale Chips



Lemon Chicken Soup






Blueberries













Pag

e13



Nitrate Free Bacon


Kale Chips





Nitrate Free Bacon


Kale Chips

Sweet Potato Salad














Pag

e14



Pag

e15



run




Pag

e16


Serves 4

Ingredients



3 18 tsp salt

4 1 tsp cinnamon





Instructions





Pag

e17


Directions

STOVE TOP METHOD




OVEN METHOD





toasting process


Pag

e18


Ingredients


Instructions



Pag

e19


Ingredients








Instructions










Pag

e20

Kale Chips

Ingredients

1 Bunch of Kale


1 Tsp Salt

Directions






Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e5

Welcome



Program Overview

















Pag

e6




Pag

e7





























Pag

e8



Pag

e9

Notes


Pag

e10

Sugars including


















Alcohol all alcohol





NutraSweet)



Pag

e11



Fermented foods





Meats including






Coconut including


Noodles










Pag

e12

Sample Meal Plan





Kale Chips



Lemon Chicken Soup






Blueberries













Pag

e13



Nitrate Free Bacon


Kale Chips





Nitrate Free Bacon


Kale Chips

Sweet Potato Salad














Pag

e14



Pag

e15



run




Pag

e16


Serves 4

Ingredients



3 18 tsp salt

4 1 tsp cinnamon





Instructions





Pag

e17


Directions

STOVE TOP METHOD




OVEN METHOD





toasting process


Pag

e18


Ingredients


Instructions



Pag

e19


Ingredients








Instructions










Pag

e20

Kale Chips

Ingredients

1 Bunch of Kale


1 Tsp Salt

Directions






Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e6




Pag

e7





























Pag

e8



Pag

e9

Notes


Pag

e10

Sugars including


















Alcohol all alcohol





NutraSweet)



Pag

e11



Fermented foods





Meats including






Coconut including


Noodles










Pag

e12

Sample Meal Plan





Kale Chips



Lemon Chicken Soup






Blueberries













Pag

e13



Nitrate Free Bacon


Kale Chips





Nitrate Free Bacon


Kale Chips

Sweet Potato Salad














Pag

e14



Pag

e15



run




Pag

e16


Serves 4

Ingredients



3 18 tsp salt

4 1 tsp cinnamon





Instructions





Pag

e17


Directions

STOVE TOP METHOD




OVEN METHOD





toasting process


Pag

e18


Ingredients


Instructions



Pag

e19


Ingredients








Instructions










Pag

e20

Kale Chips

Ingredients

1 Bunch of Kale


1 Tsp Salt

Directions






Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e7





























Pag

e8



Pag

e9

Notes


Pag

e10

Sugars including


















Alcohol all alcohol





NutraSweet)



Pag

e11



Fermented foods





Meats including






Coconut including


Noodles










Pag

e12

Sample Meal Plan





Kale Chips



Lemon Chicken Soup






Blueberries













Pag

e13



Nitrate Free Bacon


Kale Chips





Nitrate Free Bacon


Kale Chips

Sweet Potato Salad














Pag

e14



Pag

e15



run




Pag

e16


Serves 4

Ingredients



3 18 tsp salt

4 1 tsp cinnamon





Instructions





Pag

e17


Directions

STOVE TOP METHOD




OVEN METHOD





toasting process


Pag

e18


Ingredients


Instructions



Pag

e19


Ingredients








Instructions










Pag

e20

Kale Chips

Ingredients

1 Bunch of Kale


1 Tsp Salt

Directions






Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e8



Pag

e9

Notes


Pag

e10

Sugars including


















Alcohol all alcohol





NutraSweet)



Pag

e11



Fermented foods





Meats including






Coconut including


Noodles










Pag

e12

Sample Meal Plan





Kale Chips



Lemon Chicken Soup






Blueberries













Pag

e13



Nitrate Free Bacon


Kale Chips





Nitrate Free Bacon


Kale Chips

Sweet Potato Salad














Pag

e14



Pag

e15



run




Pag

e16


Serves 4

Ingredients



3 18 tsp salt

4 1 tsp cinnamon





Instructions





Pag

e17


Directions

STOVE TOP METHOD




OVEN METHOD





toasting process


Pag

e18


Ingredients


Instructions



Pag

e19


Ingredients








Instructions










Pag

e20

Kale Chips

Ingredients

1 Bunch of Kale


1 Tsp Salt

Directions






Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e9

Notes


Pag

e10

Sugars including


















Alcohol all alcohol





NutraSweet)



Pag

e11



Fermented foods





Meats including






Coconut including


Noodles










Pag

e12

Sample Meal Plan





Kale Chips



Lemon Chicken Soup






Blueberries













Pag

e13



Nitrate Free Bacon


Kale Chips





Nitrate Free Bacon


Kale Chips

Sweet Potato Salad














Pag

e14



Pag

e15



run




Pag

e16


Serves 4

Ingredients



3 18 tsp salt

4 1 tsp cinnamon





Instructions





Pag

e17


Directions

STOVE TOP METHOD




OVEN METHOD





toasting process


Pag

e18


Ingredients


Instructions



Pag

e19


Ingredients








Instructions










Pag

e20

Kale Chips

Ingredients

1 Bunch of Kale


1 Tsp Salt

Directions






Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e10

Sugars including


















Alcohol all alcohol





NutraSweet)



Pag

e11



Fermented foods





Meats including






Coconut including


Noodles










Pag

e12

Sample Meal Plan





Kale Chips



Lemon Chicken Soup






Blueberries













Pag

e13



Nitrate Free Bacon


Kale Chips





Nitrate Free Bacon


Kale Chips

Sweet Potato Salad














Pag

e14



Pag

e15



run




Pag

e16


Serves 4

Ingredients



3 18 tsp salt

4 1 tsp cinnamon





Instructions





Pag

e17


Directions

STOVE TOP METHOD




OVEN METHOD





toasting process


Pag

e18


Ingredients


Instructions



Pag

e19


Ingredients








Instructions










Pag

e20

Kale Chips

Ingredients

1 Bunch of Kale


1 Tsp Salt

Directions






Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e11



Fermented foods





Meats including






Coconut including


Noodles










Pag

e12

Sample Meal Plan





Kale Chips



Lemon Chicken Soup






Blueberries













Pag

e13



Nitrate Free Bacon


Kale Chips





Nitrate Free Bacon


Kale Chips

Sweet Potato Salad














Pag

e14



Pag

e15



run




Pag

e16


Serves 4

Ingredients



3 18 tsp salt

4 1 tsp cinnamon





Instructions





Pag

e17


Directions

STOVE TOP METHOD




OVEN METHOD





toasting process


Pag

e18


Ingredients


Instructions



Pag

e19


Ingredients








Instructions










Pag

e20

Kale Chips

Ingredients

1 Bunch of Kale


1 Tsp Salt

Directions






Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e12

Sample Meal Plan





Kale Chips



Lemon Chicken Soup






Blueberries













Pag

e13



Nitrate Free Bacon


Kale Chips





Nitrate Free Bacon


Kale Chips

Sweet Potato Salad














Pag

e14



Pag

e15



run




Pag

e16


Serves 4

Ingredients



3 18 tsp salt

4 1 tsp cinnamon





Instructions





Pag

e17


Directions

STOVE TOP METHOD




OVEN METHOD





toasting process


Pag

e18


Ingredients


Instructions



Pag

e19


Ingredients








Instructions










Pag

e20

Kale Chips

Ingredients

1 Bunch of Kale


1 Tsp Salt

Directions






Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e13



Nitrate Free Bacon


Kale Chips





Nitrate Free Bacon


Kale Chips

Sweet Potato Salad














Pag

e14



Pag

e15



run




Pag

e16


Serves 4

Ingredients



3 18 tsp salt

4 1 tsp cinnamon





Instructions





Pag

e17


Directions

STOVE TOP METHOD




OVEN METHOD





toasting process


Pag

e18


Ingredients


Instructions



Pag

e19


Ingredients








Instructions










Pag

e20

Kale Chips

Ingredients

1 Bunch of Kale


1 Tsp Salt

Directions






Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e14



Pag

e15



run




Pag

e16


Serves 4

Ingredients



3 18 tsp salt

4 1 tsp cinnamon





Instructions





Pag

e17


Directions

STOVE TOP METHOD




OVEN METHOD





toasting process


Pag

e18


Ingredients


Instructions



Pag

e19


Ingredients








Instructions










Pag

e20

Kale Chips

Ingredients

1 Bunch of Kale


1 Tsp Salt

Directions






Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e15



run




Pag

e16


Serves 4

Ingredients



3 18 tsp salt

4 1 tsp cinnamon





Instructions





Pag

e17


Directions

STOVE TOP METHOD




OVEN METHOD





toasting process


Pag

e18


Ingredients


Instructions



Pag

e19


Ingredients








Instructions










Pag

e20

Kale Chips

Ingredients

1 Bunch of Kale


1 Tsp Salt

Directions






Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e16


Serves 4

Ingredients



3 18 tsp salt

4 1 tsp cinnamon





Instructions





Pag

e17


Directions

STOVE TOP METHOD




OVEN METHOD





toasting process


Pag

e18


Ingredients


Instructions



Pag

e19


Ingredients








Instructions










Pag

e20

Kale Chips

Ingredients

1 Bunch of Kale


1 Tsp Salt

Directions






Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e17


Directions

STOVE TOP METHOD




OVEN METHOD





toasting process


Pag

e18


Ingredients


Instructions



Pag

e19


Ingredients








Instructions










Pag

e20

Kale Chips

Ingredients

1 Bunch of Kale


1 Tsp Salt

Directions






Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e18


Ingredients


Instructions



Pag

e19


Ingredients








Instructions










Pag

e20

Kale Chips

Ingredients

1 Bunch of Kale


1 Tsp Salt

Directions






Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e19


Ingredients








Instructions










Pag

e20

Kale Chips

Ingredients

1 Bunch of Kale


1 Tsp Salt

Directions






Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e20

Kale Chips

Ingredients

1 Bunch of Kale


1 Tsp Salt

Directions






Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e21

Lemon Chicken Soup

Ingredients


2 6 cups bone broth

3 1 bunch of kale

4 3 lemons


6 1 cup onions

7 12 cup olive oil

8 Salt to taste

Instructions







Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e22


Serves 5-7

Ingredients





salt to taste

Instructions






Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e23


Ingredients






6 pinch salt

Instructions






Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e24


Serves 6

Ingredients


Instructions






Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e25


Ingredients



3 1 tbsp capers




Instructions





Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e26


Ingredients


Instructions






Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e27


Ingredients



Preparation









Heat broiler





Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e28


Serves 4

Ingredients





5 12 Cup Fresh Mint


7 pinch salt


Instructions



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e29


45 min

Ingredients







7 pinch salt


9 12 avocado

10 1 tsp lemon zest

Instructions

1 Shred chicken









Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e30


Serves 1-2

Ingredients


Instructions



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e31


Ingredients

2 small limes



1 teaspoon salt

12 teaspoon pepper


Instructions







cooker


Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e32


Ingredients







7 fine sea salt


9 1 pinch saffron


11 2 lemons




Instructions








Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e33


Ingredients



Salt optional

Instructions













Recipe Notes




Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e34


Ingredients


Directions






Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e35


Ingredients








Directions







Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e36

Sweet Potato Salad

Ingredients




4 1 tbls bacon fat



Instructions






aside



6 Serve immediately


Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e37


Ingredients


Directions



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e38


Ingredients


Instructions



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e39


Ingredients


1 lb ground beef

1 onion

1 apple any variety

6 slices bacon


2 tsp dried thyme

2 tsp fennel seeds

1 tsp ground sage

1 tsp black pepper

frac12 tsp cinnamon

frac12 tsp sea salt

frac14 tsp nutmeg

Instructions





Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e40


Ingredients








Instructions




degrees



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e41


Ingredients


Instructions









Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e42

Lemon Garlic Salmon

Ingredients


Instructions





Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e43


Ingredients








1 Tbsp capers

juice of 1 lemon





through





Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e44


Ingredients


2 large oranges

2 tsp garlic powder



Instructions







Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e45


Ingredients


Instructions








Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e46






12 Tsp Kosher Salt

12 Tsp Black Pepper

Instructions



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e47





Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58



Pag

e48

Bacon Wrapped Pears

Ingredients


8 slices of bacon

Instructions



Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58


Bone Broth

Pag

e49


Ingredients


Instructions





Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58


Bone Broth

Pag

e50



Ingredients


Instructions




Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58


Snack Ideas

Pag

e51

Snack Ideas

Fresh Fruit

Fruit Salad

Smoked salmon



Kale chips

Zucchini Chips

Sweet potato chips

Olives



cinnamon)

Homemade pork rinds






Meatballs

Sardines




Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58


Pag

e52





H 2 O




Herbal Teas






Oil


Tablespoon

3 oz =


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58


Pag

e53

Food Quality Guide






Added Nitrates

Added Phosphates




Absolutely avoid


MSG



Labels to look for

Pasture-raised

Free range


USDA organic


Cage free (only)


outdoors

Natural




No Added Hormones



Vegetarian Fed



Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58


Pag

e54


wwwewgorg


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58


Pag

e55




EWGS

BEST BETS


WILD SALMON

SARDINES

MUSSELS

RAINBOW TROUT

ATLANTIC MACKEREL



GOOD CHOICES


OYSTERS

ANCHOVIES


HERRING





LOW

MERCURY


SHRIMP

CATFISH

TILAPIA

CLAMS

SCALLOPS




Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58


Pag

e56

MERCURY

RISKS ADD UP



HALIBUT

LOBSTER

MAHI MAHI

SEA BASS




AVOID


SHARK

SWORDFISH

TILEFISH

KING MACKEREL

MARLIN


ORANGE ROUGHY





Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58


Pag

e57

Cooking with fats





Oil Smoke Point



Lard 375deg

Bacon Fat 375deg

Duck Fat 375deg




Oil

Smoke Point


Pag

e58


Pag

e58


Date post:	14-Jul-2020
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WEEK 2 - MODULE 3...The 6 Week Hashimoto’s Transformation Program Page 7 Hi there, and welcome to...

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