Level 1 Week One

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• Drink 24 or 32 ounces of water (choose) three hours after wake 2 days this week
• Eat a little something (piece of fruit, nuts or seeds) within 30 minutes of waking, everyday
• Eat a non-dairy smoothie and meatless salad before noon (salsmoo)
• Prepare two green smoothies this week (video)
• Eat prescribed breakfast at least once this week (photos)
• Eat prescribed lunch at least once this week (photos)
• Eat prescribed dinner at least once this week (video)

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• Hug to exchange good energy or to give good energy for 20 full seconds once this week
• Wedge core (psoas/Illiac) 10 minutes (video)
• Perform Dead bug exercise with hand/arm extension, 10 reps (video) preferably in morning
• Perform Pushup negatives, 10 reps (video)
• Perform Scapular retractions, 10 reps 3-0-5 tempo (video)
• Perform breathing exercise every night, 20 breaths (video)
• Everyday put .50 cent in a cup

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(before 28 days have expired)

• Eat 1 new fruit you have
• Clean 1 of your residence from top to bottom

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Ingredients

• 1 medium Pear, cut up
• 1/4 medium Cucumber, cut up
• 4 Mint Leaves
• Sprigs of Parsley
• 1 tsp. Ginger
• 1 Tbsp. Lime juice
• 8-10 ounces of Apple Juice, organic
• 1 cup of Ice

Instructions

1. In a blender combine all ingredients.
2. Blend until smooth.

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Ingredients

• 6 cups Kale, with coarse stems and ribs removed
• 1 med./large ripe Avocado, peeled and sliced thinly
• 1 cup fresh Strawberries, halved
• STRAWBERRY-APPLE CIDER VINAIGRETTE
• 2 cups Strawberries
• 1/4 cup Apple Cider Vinegar
• 3 Tbsp Agave
• 4 Tbsp Olive oil
• 3/4 tsp sea salt
• 3/4 tsp black pepper and/or black seed
• 2 Tbsp diced red Onions

Instructions

1. SALAD – Massage Kale with olive oil by hand. Add all ingredients (kale, avocado, strawberries).
2. VINAIGRETTE – Blend all ingredients till smooth. Tweak to taste.

[/vc_column_text][/vc_tta_section][vc_tta_section title=”Dinner” tab_id=”1549487811238-e33e7b83-8b20″][brando_section_heading brando_token_class=”brando_heading_1549401656-2-28″ brando_heading_type=”heading-style1″ heading_preview_image=”heading-style1″ font_weight=”900″ brando_heading=”Spelt Spaghetti”][vc_single_image image=”6659″ img_size=”800×400″ alignment=”center”][vc_column_text]

Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 30 minutes

Ingredients

• 1 ½ Tbsp. vegetable oil
• 1/2 onion, diced
• 1/4 pound mushrooms, diced
• 1/4 green bell pepper, seeded and diced
• 1 cup diced plum tomatoes
• 1 ½ tsp. dried rosemary
• 2 Tbsp. tomato paste
• 2 cups vegetable stock*
• 8 ounces uncooked spelt spaghetti
• Sea salt and black pepper to taste

Instructions

1. Heat the oil in a skillet over the medium heat, and cook diced onions until tender.
2. Mix in mushrooms, green bell pepper, and tomatoes. Season with rosemary, sea salt and pepper.
3. Stir in tomato paste and veggie broth.
4. Reduce heat to low, cover and simmer 15 minutes.
5. Bring a large pot of lightly salted water to a boil.
6. Add spelt spaghetti and cook for 8-10 minutes or until al dente then drain.
7. Serve sauce over the cooked pasta.

Notes

Prepare a broth that will be used this week in several dishes. This is a basic recipe that you can alter once you are comfortable with use of herbs, spices and seasonings.

• 2 bunches of leeks
• 2 peppers (any colors)
• 2 zucchini
• 2 squash
• 1 bunch of chives
• 1 tsp. of cayenne (optional)

In a large stock pot, place cut vegetables with 1 gallon of spring water.
Simmer for 45 minutes and strain. Use as stock cooking medium.
Freeze vegetables leftover.

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Wedge Kit

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Sal-smoo Recipe book

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Netjeru by the bottle, mason jar and/or powder

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