Try to avoid eating for at least 12-hour period each 24-hour cycle. For example, have your EPIC Green Smoothie 7:00 AM and your last meal of the day completed by 7:00 PM (or at least three hours before bed). 

EPIC CLIENT NOTE: 

If you are working with an EPIC Health Coach and weight stabilization is one of your SMART goals, you may have been assigned an 11:00 AM to 7:00 PM (or similar) Intermittent Fasting Protocol (for instance, Metabolic Reconditioning).  If this is the case, your “breakfast” (at 11:00 AM) is simply the EPIC Green Smoothie

HYDRATION:

You should be drinking pure water up to the recommended amounts each day. For most women this is 100 ounces, and for most men, this is 125 ounces.

Daily EPIC Green Smoothie: 

• 1 cup Greens (any, but don’t use Spinach every day due to the higher oxalate concentration)
• 1 - 2 cups of Cruciferous Vegetables (any)
• ½ + cup of Berries (preferably raspberries, blackberries, strawberries or berries with seeds on the outside of the fruit)
• 1+ TBSP of Lemon Juice (or other “acid”) 
• Bottled Organic 100% Lemon Juice is another good alternative to fresh lemons
• A handful of Parsley and/or Cilantro
• Water to texture

Breakfast:

The above EPIC Green Smoothie should be your “breakfast” - but to create a “meal”, feel free to add in:

A Healthy Fat, like an avocado or some organic cold-pressed olive or coconut oil; and

A Healthy Protein; often healthy protein powders work well here - but be sure to get one like Bulletproof Collagen Protein Powder or DFH Unflavored PurePea (both are dairy free and also free of almost all ingredients, let alone the most common allergens; the Bulletproof product contains animal-based collagen; and the PurePea product is completely vegan

Morning Snack:

Unlimited: Any veggies (not mandatory)

Lunch:

Fresh mixed greens or spinach salad, EPIC Olive Oil/ACV dressing (organic cold-pressed olive oil (or similar oil) mixed with desired amount of apple cider vinegar (ACV), organic lemon juice, and any cooking herbs/spices)

Add: One serving of any cruciferous vegetables

Add: One serving of any colorful vegetables

Add: One serving: Protein of your choice - Atlantic wild-caught fish/seafood is recommended at least 3-5x weekly (again, rotate your foods)

PM Snack/Before Dinner:

Daily EPIC Green Smoothie as above and feel free to add in:

A Healthy Fat, like an avocado or some organic cold-pressed olive or coconut oil; and

A Healthy Protein; often healthy protein powders work well here - but be sure to get one like Bulletproof Collagen Protein Powder or DFH Unflavored PurePea (both are dairy free and also free of almost all ingredients, let alone the most common allergens; the Bulletproof product contains animal-based collagen; and the PurePea product is completely vegan

Dinner:

NOTE: Many people report feeling full (from the above EPIC Green Smoothie, especially if they have added fat and protein). If this is the case, we often recommend to our own clients to eat small servings or just consider the smoothie “dinner” - you will learn to eat to your body’s best needs and listening to our body’s signals (e.g., of hunger or satiation) is a great place to start

One small serving: Protein of your choice - Atlantic wild-caught fish/seafood is recommended at least 3-5x weekly (again, rotate your foods)

One small serving of any cruciferous vegetables

One small serving of any colorful vegetables

Unlimited greens