Let's go over a basic skeleton meal plan. So you know how to do this. First of all, let's do breakfast first. That makes sense, right? Breakfast is where we get some seeds into us that have powerful anti cancer effects. Take a teaspoon of cheap ground chia seeds, a teaspoon of ground flax seeds, and a teaspoon of hemp seeds and adds up to a whole tablespoon of seeds. A tablespoon of ground seed is about a half an ounce of seeds and you want to have half an ounce of seeds with breakfast. It doesn't have to be a half a teaspoon of flax, a teaspoon of chi and a teaspoon hemp. It could be a tablespoon of just chia or a tablespoon just flax per tablespoon of just half. It could be one or one of the three but I generally mix all three together, but I don't have a teaspoon of each when I eat breakfast. I have a tablespoon of each when I eat breakfast I have more than I'm recommending you eat because I'm doing more exercise probably and I just need the extra calories. I'm adjusting the calories to my needs and you don't adjust them to your needs. But minimal of a minimum of a tablespoon of ground see today for breakfast. And then you want to have a cup of fresh fruit mostly berries and a cup. At least a cup of fresh fruit and mostly berries and I use a lot of frozen berries. I love frozen wild blueberries and like the healthiest frozen cherries, whatever. You can mix that with some mango or banana or anything but we want to get at least at least a cup. At least half of it to the berries but you can have a cup of berries and one other fruit two could adjust it. You could have a cup of berries and a banana cup of berries and a mango cup of berries and some pineapple a cup of berries and some of the dragon fruit a cup of tea but you want to have that cup of berries with the taste with the tea tablespoon of seeds at a minimum and then you could choose to have some grain with that like a third of a cup. A third of a cup to a half a cup of steel cut oats or rolled oats or quinoa or teff or amaranth or some cooked water cooked grain. You know we're not using dried cereals you know but also you could teach us plain uncooked oats and put two tablespoons of uncooked oats and you could put a little plant milk on top of it which and in five minutes will soak the oats and make them soft that's okay but the berries and put the seeds and you don't have to cook an oatmeal. It's even though it's really nice to do that overnight. You put the two tablespoons of oats in the bowl with the seeds enough and the plant milk I usually use unsweetened soy milk is most favorable for people who are overweight. Is the unsweetened slug on top of that you put that in the refrigerator the night before. When you pull it out in the morning it's all soft and mushy and the oats even without cooking are now come soft again. So breakfast is a light meal, a little grain, some fruit and some seeds will usually soil and you could follow one of the breakfast in the book but that's the breakfast I usually eat. Now lunch is always a giant salad here at the retreat. A big salad I'm taking a big chopping bowl like a not a I'm putting like a whole bunch of lettuce in there half lettuce and the other half I'm gonna put in maybe some arugula or cabbage or watercress or sprouts but usually some of the mix like baby kale or baby some some kind of mixture of other things besides lettuce, other green leafy stuff, at least half lettuce maybe it's a power mix that has peas and kale and bok choy baby but actually in there, you know that I'm adding always some scallion or red onion to it, which are super anticancer effects. And those are the two most important ingredients, the lettuce, the other greens and the scallion are on you know the most important ingredients and I could add like tomatoes and shredded carrots and beets and other things to it and cook mushrooms and do other things to it. Maybe vary that with peppers, whatever you want, but mostly it's the salad. And now pick a dressing made with nuts and seeds. And again, we're going to pick a dressing with about a half an ounce of nuts and seeds in the dressing per person per day. So we're going to make a dressing that has two ounces nuts and seeds in it. That's for two people for two salads for two days to get to so that way we're giving you about a half an ounce of nuts and seeds with each meal for a total of one and a half ounces per day of nuts and seeds.
is the amount that Seventh Day Adventist Health Studies to showed, maximally protected against heart attacks 40% reduction in heart attacks, comparing those having more than an ounce and a half a day compared to those having less than half an ounce a day. So the findings from the Adventist studies show that people cut all the fat out of their diet by eating no nuts and seeds have higher rates of cancer and higher rates of heart attacks and strokes. Want to put a little bit of nuts and seeds in but not a lot. A half an ounce with each meal comes to about an ounce and a half a day, which is the level in the studies have shown to be protected by more than that, but that's an ounce and a half is the minimum amount when you try to lose weight. I can eat two or three or four ounces and I'm not trying to lose weight but you'd gone for at least a half an hour with each meal which is an ounce and a half a day. You guys know that the Americans get their fats from most people in the modern world get their fats from oils and animal fats and US nutritarian ins get our fat from nuts and seeds because the more satiating they don't cause weight gain, and they protect against cancer and much better better for long term health. So we've got a healthy salad dressing on that salad and the healthy salad dressing is probably appealed orange or a piece of mango with some nuts blended with some vinegar. Or it might be some tomato sauce or rich tomato sauce. Perhaps some sun dried tomatoes that were organically grown unsalted or I put some tomato paste or tomato or 100 tomatoes in the tomato sauce to thicken it and maybe some roasted garlic in the end and maybe I'll put some almond butter almonds and sunflower seeds or almonds and hemp seeds or put some nuts to put some in a tomato sauce. So usually darker vinegar, maybe a black fig vinegar, or maybe a pomegranate balsamic vinegar in that in the dark with the red sauce so make us a dressing like that it's tomato base dressing. So I'll make so I'll pick easy all those hundreds of salad dress and you pick some salad dressing to put on a salad a healthy dressing mountain with no oil no salt. And then you we pick typically have for lunch a bowl of soup and a piece of fruit for dessert and a bowl of soup I make this big pot of soup on the weekends. I'm not going to follow some menu plan because I don't have time to make a different soup every day and make a difference to flavor the next day I want to make a big pot of soup and eat it for the whole week if I have to do so I want to make one giant pot of soup. So I'll put the soup and make the vegetable juices and put the beans in the mushrooms and the onions and the vegetables in that soup and I'll make a big pick one of the soup recipes you like and make a giant pot of soup and eat a bowl of soup every day with your big salad for lunch and a piece of fruit for dessert and that's your lunch. Go to the rest of the plans whether using the immunity plan or the weight loss plan or the emergency diet. Certainly the emergency diet and the aggressive weight loss plan. Give you most closest to what I'm saying right now. Because there because I'm but this is the way I eat too. I'm eating the same way I'm telling you to eat. I'm just eating a little more nuts, maybe an extra piece of fruit. And at dinner I'm having an X I'm just having a little extra food but it's the same food I'm giving you to eat. And for dinner. What do I do we have some raw vegetables again. I tried to pick different raw vegetables and the ones I had at lunch. So I put peppers in my raw red pepper in my salad for lunch. I'm not going to have raw red pepper for dinner. I'm going to pick carrots and beets and hiccama mine snow pea pods and bok choy stems for dinner. If I had the bok choy in my salad for lunch, maybe not the pepper, pepper slices and tomato slices and carrot sticks for dinner with a dip with a salsa dip maybe a spicy salsa dip or maybe a hummus dip and maybe a Caesar dressing that we made with tofu tofu Caesar or someone in the dressing using the book or maybe the same dressing leftover for lunch or use with my dip whereby one of the doctor firm and dressings off the website of the doctor firming Thai curry sauce and put it on your vegetables. So you'll do the same thing I'm doing so you have the raw vegetables first different raw vegetables I had from lunch because nutritional diversity makes you live longer and then I have a couple of vegetable dish with lots of green vegetables in it. And the cooked vegetable dish always has something green like broccoli, zucchini, asparagus string beans, Brussels sprouts broccolini is some kind of green vegetable cook right with and I put whenever I'm walking in the walk we can put mushrooms and credit cabbage in there and onion in there to wok it in a water-based wok or just the mushroom supply the water and I could put a couple of tablespoons of the tablespoon of the Thai curry sauce on top with some frozen and but um I started making that meal I started eating that meal I pulled out some frozen cherries or frozen mango from the freezer. The time I got to the end of the meal for the desert. The frozen mango with the frozen cherries were partially defrosted they weren't rock hard cold they were like semi cold and like an ice cream a chewy ice cream tastes really good for my basically because mostly for dessert at night I have some frozen fruit. I just gave you my dietary skeleton and what I eat. I'll change the vegetable dish, sometimes layering layering in on a cauliflower wrap or spaghetti squash or a little bit of quinoa or some we're doing something like putting the mixed vegetables on something else or changing it up a little bit or serving a bigger meal with a little bit of a shepherd's pie with a big asparagus swing beans mix together but it's still basically a mixture of vegetables mostly green vegetables for dinner. So, you can go with the with the these plans you've gotten open you can really have to have to understand what you're trying to do here and what the foundational principles are so you can so you can design your own plan and its view and remember the mantra is the salad is the main dish, which means that I want you to eat a large salad for lunch every day as a main dish at least once a day and also eat some salad vegetables and raw vegetables for dinner as well. You'll build back your immune system from the variety of high nutrient foods. This is a vegetable based diet, because they'll cause you I've said to you repeat the sentence over and over again write it down. raw vegetables have the most consistent and powerful association with a reduction of cancers of all types. can write it down again. It's always good to hear it again and reinforce it. raw vegetables have the most consistent and powerful association with the reduction of cancers of all types. When trying to get people eat a lot of vegetables, both raw and cooked with robust servings of raw vegetables. You can modify your weight loss you can control that because you know that greens and mushrooms and onions and peppers and eggplants are low super low in calories. So if you're not losing weight fast enough, then reduce some of the higher calorie foods like the grains and enhance more the low calorie foods so you never have to eat thimble sized portions you can just eat more foods that are low in calories. So you if you need to lose 60 pounds, I want to see you lose that 60 pounds within six months. If you don't get in those 60 pounds within six months and I don't think you're doing this right or doing it strict enough. You should adjust it accordingly. So we'll talk again right and you let me know if you lost your first month you should lose 15 to 20 pounds. And the second month at least 10 pounds. If you're not keep it up there let me know and print and let me see your meal plans to see how you're doing to see what you're doing.  And certainly you could follow any of the meal plans but you couldn't you adjust it to your need.