3-Day Detox

Starter Guide

Developed by Megan Gilmore, C.N.C.

Founder of Detoxinista.com
1
 The information contained in this e-book is based on the experience and research of
the author. It is not intended as a substitute for consulting with your physician or other
health-care provider. Any attempt to diagnose and treat an illness should be done
under the direction of a health-care professional. Megan Gilmore is not responsible for
any adverse effects or consequences resulting from the use of any of the suggestions,
preparations, or procedures discussed in this book.

Copyright © 2016 -2017 by Megan Gilmore. All rights reserved.

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 Detoxing

Made Easy
Are you ready for a healthy eating kick-start? Over the next 3 days you’ll be enjoying an
abundance of whole foods while resetting your taste buds and streamlining your digestion.
Contrary to popular belief, you don’t have to avoid eating your favorite foods or count calories
or carbs to reach your health goals. In fact, I think you’ll find this approach to detoxing quite
energizing and enjoyable!

In this guide I’ll be sharing some of my favorite tips and tricks to help you look and feel your
best. There’s no such thing as a one-size-fits-all diet, so to make this guide as accessible as
possible, I’ve included options for a variety of tastes and preferences, accommodating vegans,
vegetarians, and omnivores alike.

Because I know everyone has a busy schedule, the recipes included in this guide are also as
easy to prepare as possible. You’ll be working with natural ingredients that are easy to find,
and the only special equipment required is a basic blender or food processor.

Are you as excited as I am to get started? Let’s get to it!

3
 Nutrition Tips for

Maximum Results
Healthy eating should be enjoyable, and it’s easier than you think. Scientists have considered
calorie counting to be an obsolete and ineffective approach for over a decade, thanks to a
study done by the Department of Kinesiology at Indiana University.1 Consistently eating whole
foods is the key to reaching and maintaining your ideal weight, and the following three tips can
help to expedite the process.

1. Eat whole foods in their natural state. When you enjoy foods that are as close to their natural
state as possible, you’re feeding your body foods that it can easily recognize and assimilate,
while also crowding out the refined and packaged varieties. Eat a wide range of colors and
nutrients to help naturally support your body’s detox organs, including the skin, liver, and kid-
neys. No need to do anything drastic!

2. Enjoy naturally sweetened treats. Naturally satisfy your sweet tooth with fresh fruit and
nutrient-rich sweeteners. Treat yourself to a healthy “milkshake” made with frozen bananas
(see page 28), or a date-sweetened snack(on page 20) loaded with nutrients. You won’t miss
any of your favorite tastes or textures with these delicious and healthier alternatives.

3. Simplify your meals. Studies have shown that humans have a tendency to overeat when we
are offered a wide variety of foods during a meal.2 So, by simplifying our meals, we will natu-
rally eat less, without counting calories or worrying about portion sizes.

To make meal planning easier, pick just one category of food (such as animal protein, starches,
or fresh fruit) to enjoy at each meal, then fill the rest of your plate with non-starchy vegetables.
For example, if you’re craving a steak, enjoy a reasonable portion with a large salad and a side
of steamed broccoli instead of adding a baked potato or dinner roll to your plate. Or, if you’re
craving a plate of pasta, skip the cheese and meat toppings and toss it with marinara and loads
of vegetables, instead. This practice, known as food combining, will help you naturally balance
your plate. No calorie counting needed!

I’ve included the Food Combining “Cheat Sheet” from my new book, No Excuses Detox, on the
following page for your reference.

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 Food Combining

Cheat Sheet
at each meal choose to eat from one of the following
four categories:
Any of these categories may
starches be combined with “neutral” leafy
greens and raw or cooked non-
Acorn Squash • Amaranth • Barley • Beans • Buckwheat • Butternut starchy vegetables to complete
your meal. As an easy reference,
Squash • Squash • Cereals • Cooked Corn • Kabocha Squash • Lentils most vegetables that you can
Millet • Oats • Pasta • Quinoa • Rice • Rye • Spelt • Sweet Potatoes enjoy raw, such as broccoli, car-
rots, lettuce, zucchini, and more,
Wheat • White Potatoes • Yams • Young Thai Coconut Meat
can be considered neutral. A
small condiment also won’t have
a huge impact on your digestion,
so feel free to add a pat of butter
Fresh Fruit to your baked potato or a splash
Animal Protein
of almond milk to your porridge
anytime.
Apples • Avocados
Cheese • Eggs • Fish
Bananas • Berries Wait three to four hours before
Ice Cream • Milk • Pork
Grapefruit • Grapes • Kiwi switching categories, but feel free
Poultry • Red Meat • Yogurt to snack on neutral vegetables at
Mango • Melons • Nectarines
any time of the day.
Oranges • Papaya • Peaches
Pears • Pineapple

But, there are exceptions

to the rule:
Bananas usually digest well with
Nuts / seeds / dried fruit
nuts, seeds, and dried fruit

Almonds • Brazil Nuts • Cashews • Chia Seeds

Avocados can digest well with
Coconut (dried and mature) • Dried Fruit • Flax Seeds • Hazelnuts fresh fruit, dried fruit, or starches.
Hemp Seeds • Macadamia Nuts • Pecans • Sesame Seeds
Spaghetti squash is hydrating
Sunflower Seeds • Walnuts enough to be considered neutral.

Peanuts and soy nuts are not rec-

ommended due to their potential
exposure to pesticides and mold.

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 Detox-Friendly Guidelines
Over the next 3 days you’ll be enjoying plenty of whole foods while optimizing your
digestion using the tips we just discussed. To makes things as easy as possible, I’ve
included a complete detox-friendly meal plan on the following pages, but feel free to
customize your meals as you see fit using the guidelines below.

Foods to Enjoy in Abundance: Foods to Enjoy in Moderation:

Leafy green vegetables and herbs, like
romaine, spinach, butter lettuce, kale, Fresh fruit
arugula, mustard greens, beet greens, fresh Avocados
basil, oregano, thyme, rosemary, and so
on. (Raw or cooked) Starchy vegetables, like sweet potatoes, but-
ternut squash, acorn squash, kabocha squash,
Nonstarchy vegetables, like zucchini, pumpkin
broccoli, cauliflower, green beans, Brussels
sprouts, cabbage, bok choy, scallions, Nuts, Seeds & Dried fruit, like almonds, Brazil
garlic, onions, carrots, beets, celery, nuts, cashews, hazelnuts, pecans, walnuts,
spaghetti squash, and so on. flax seeds, chia seeds, pine nuts, hemp hearts,
(Raw or cooked) sesame seeds, tahini, almond butter, raisins,
currants, and so on.
Cold-pressed extra-virgin coconut and olive oils

Raw apple cider vinegar

Foods to Reduce or Eliminate: Whole grains
Caffeine Beans and lentils
Alcohol Pastured or grass-fed butter
Refined sugar All-natural, full-fat dairy*
Refined flour and baked goods High-quality eggs (preferably pasture-raised and
Zero-calorie sweeteners organic)

Processed and fried foods High-quality animal protein (wild fish,

organic poultry and/or red meat)

*Always choose full-fat dairy products to avoid the added fillers, sugar, and stabilizers often used
in their low-fat counterparts. Studies published in The American Journal of Clinical Nutrition have
shown that conjugated linoleic acid, a fat naturally found in milk, is associated with a lower risk
of cancer,3 and that the regular consumption of full-fat dairy products has been associated with
weight loss in women.4

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 3 Day Detox Meal Plan
The following sample meal plan is intended to make your food choices easier, but keep in mind
that these are only suggestions. Feel free to modify however you like, whether it’s repeating a
favorite meal, or substituting a different meal entirely to fit your own tastes and dietary needs.
If you’re only cooking for one, you may want to enjoy the same meals two days in a row—saving
you time and preventing food waste. As written, this meal plan is vegan and the lunches can all
be made-ahead for an easy packed lunch for work or school. I’ve also included extra options for
those who prefer a more Paleo approach. Feel free to mix and match the meals, and add more
protein, fat, or carbs, to make you feel your best.

The recipes in this meal plan can be found at the end of this guide, but you can find hundreds
of more options on my website or in my cookbooks, Everyday Detox and No Excuses Detox. If
you ever need to satisfy your sweet tooth after dinner, feel free to indulge in a few pieces of 70%
(or higher) dark chocolate for a lower-sugar treat.

A Note About Portion Sizes

When eating more vegetable-centric meals, you may be surprised by the quantity
of produce you’ll need to eat to feel full. A dinky side salad for lunch isn’t going to
cut it! Try making your salads out of an entire head of romaine or a whole bunch
of kale, then piling on the shredded carrots, bell peppers, zucchini, or whatever
other vegetables sound appealing to you at the moment. (Or for a warmer option,
simply sauté all of your favorite non-starchy veggies for a comforting stir-fry.) If
you’re dining out, you may need to order a double portion of salad along with a
side of steamed vegetables in order to get a meal-sized amount of food.

Whatever you do, don’t go hungry!

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 Day One
Breakfast: Chocolate Banana Protein Shake (pg 28)
Snack: A piece of fresh fruit
Lunch: Make-Ahead Quinoa Lunch Bowls (pg 15)
Snack: Carrots with leftover dressing
Dinner: Stuffed Kabocha Squash (pg 13)

Day Two
Breakfast: Blended Green Lemonade (pg 24)
Snack: A piece of fresh fruit
Lunch: Chilled Lentil Salad (pg 19)
Snack: Date Energy Ball (pg 20)
Dinner: Easy Lentil & Sweet Potato Curry (pg 17)

Day Three
Breakfast: Almond Butter & Spinach Shake (pg 26)
Snack: A piece of fresh fruit
Lunch: Quinoa Pasta Salad (pg 22)
Snack: Two dates filled with almond butter
Dinner: Mediterranean Chickpea Flour Pizza (pg 11)

Paleo-Friendly Meal Alternatives

(click on links below for recipes)
Chicken & Vegetable Soup Spaghetti Squash Enchilada Boats
Mexican Chicken Soup Cajun Zucchini Noodle Pasta
Cauliflower Fried Rice Quick Pumpkin Curry
Pizza Stir Fry Sweet Potato Noodles with Red Pepper Sauce
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 Recipes

9
 Mediterranean Chickpea Flour Pizza
Makes one 12-inch flatbread, about 2 meal-size servings
Ingredients
Roasted Vegetables:
1/2 a zucchini, sliced into 1/2-inch
half moons
1 large tomato, sliced
1/2 red onion, thinly sliced
1 tablespoon extra-virgin olive oil
or coconut oil
Sea salt & Pepper
Flatbread:
1 cup garbanzo bean flour
1 cup water
2 tablespoons extra-virgin olive
oil
3/4 teaspoon fine sea salt
Quick Hummus Spread:
1 1/2 cups cooked chickpeas, or 1
(15 oz.) can, rinsed and drained
1/2 teaspoon salt
1/2 teaspoon ground cumin
1 tablespoon fresh lemon juice
1 to 2 cloves garlic, to taste
1 tablespoon olive oil
2 tablespoons water
Fresh spinach or arugula, for top-
ping
Note: If you can’t find
garbanzo bean flour (or
chickpea flour) in your
local store, you can grind
dried garbanzo beans in
a food processor, blend-
er, or coffee grinder to
make your own.
Directions
1. Preheat the oven to 400F, and line a large baking sheet with parch-
ment paper. Arrange the sliced vegetables into a single layer on the
lined baking sheet, and drizzle the top with olive oil, salt and pepper.
Set in the oven to roast for 30 minutes.
2. As soon as you get the veggies in the oven, start making the flat-
bread batter. Combine all of the ingredients in a large bowl and use
a whisk to stir them together, making sure that there are no lumps.
This mixture should have the consistency of pancake batter. Gener-
ously grease a 12-inch skillet (I like to add a piece of parchment paper
on the bottom, too, to make sure the crust is easy to remove later)
and pour the batter into the skillet. Shake the skillet to make sure the
batter covers the entire bottom. Place the skillet into the oven with
the roasting veggies to cook for the remaining 20 minutes left on the
timer.
3. While everything is cooking, combine all of the ingredients for the
Quick Hummus Spread into a small food processor, starting with just
one clove of garlic, and blend until smooth. Add more garlic, if de-
sired, and adjust any other seasoning to taste. Set aside.
4. When the veggies and flatbread are cooked, flip the flatbread out
of the skillet onto a large plate and top with the hummus spread, a
sprinkling of fresh arugula or spinach, and then arrange the roasted
vegetables over the top. Season with additional salt and pepper if
desired, and any other toppings you like.
You can return the flatbread to the oven to warm it up for an addition-
al 10 minutes, until everything is heated through, or you can serve it
right away– which is what I opted for on a busy weeknight. Leftovers
can be stored in an airtight container in the fridge for up to 4 days.
Serve with a side salad to complete this meal
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11
 Stuffed Kabocha Squash
Ingredients
1 Kabocha squash, cut in half
with seeds removed
¼ red onion, diced
1 cup zucchini, diced
½ cup bell pepper, diced
1 tablespoon extra virgin olive oil
2 teaspoons fresh rosemary,
minced
Salt and pepper, to taste
Serves 2
Directions
1. Preheat the oven to 350F and line a baking sheet with parchment
paper. In a large mixing bowl, combine the diced onion, zucchini, bell
pepper, olive oil and fresh rosemary, and season with salt and pepper
to taste. (I used about ¼ teaspoon each.)
2. Arrange the squash halves cut-side-up on the baking sheet. If they
are wobbly, you can slice the rounded bottoms off to give them a flat
bottom to them stand up straight-- you don’t want them to fall over
with the filling inside! Bake at 350F until the squash is fork-tender,
about one hour, then serve warm.
3. If you’d like to spice up these squashes a bit, feel free to add your
favorite dressing or sauce. I added a drizzle of Creamy Caesar Dress-
ing (from Everyday Detox ) in the photo, but you could also use the
Creamy Italian Dressing on page 10.
Serve with a side salad to complete this meal.
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13
 Make-Ahead Quinoa Lunch Bowls
Ingredients
Bowls
2 cups dry quinoa, soaked for 15
minutes and rinsed
1 pound leafy greens, such as
arugula, spinach, or romaine
1 large cucumber, chopped
1 or 2 bell peppers, chopped
1 pint cherry tomatoes, sliced in
half
2-3 radishes, thinly sliced
Green onions, chopped, for gar-
nish
Cooked beans (optional)
Creamy Italian Dressing
1/2 cup water
1/2 cup raw tahini
1/2 teaspoon salt
1 teaspoon raw apple cider vin-
egar
1/4 cup freshly squeezed lemon
juice
2 cloves garlic
1/2 teaspoon onion powder
1/2 teaspoon dried oregano
Makes 6 bowls
Directions
1. Drain the quinoa and transfer it to a saucepan over high heat with
4 cups of fresh water. Bring it to a boil, then lower the heat to a sim-
mer and cover to cook until the quinoa is tender and the water is
absorbed, about 15 minutes. Fluff with a fork and set aside.
2. While the quinoa is cooking, chop the vegetables and prepare the
dressing. I like to store each vegetable individually in its own glass
container in my fridge, because then they can double as salad top-
pings each night. (In that case you may want to double the amount
of veggies you chop so that you don’t run out during the week!) You
might also want to roast your vegetables for variety, such as roasted
red onions, zucchini, or beets. The options really are endless.
3. To prepare the dressing, simply add all of the dressing ingredients
to a blender and blend until completely smooth. Do be sure to use
raw tahini, as the toasted one that is more commonly found in stores
tastes much stronger and more bitter to me. The final result should
taste closer to Ranch or Italian dressing!
4. Once everything is chopped, blended, and cooked, all you need to
do is assemble your bowl. I like to start with about 1/2 to 3/4 cup of
cooked quinoa, 2 to 3 cups of leafy greens, and then a handful of each
of your favorite chopped toppings. Smother the top with your favorite
dressing and dig in!
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15
 Easy Lentil & Sweet Potato Curry
Serves 4

Ingredients Directions

1 1/2 tablespoons coconut oil 1. Heat the oil in a large pot over medium heat. Saute the onion until
1 cup diced onion tender. Add the lentils, potato, carrot, and spices and stir to combine.
1 cup dried red lentils
1 medium sweet potato, cut into 2. Add the water or broth and bring to a boil. Reduce the heat to a
1-inch cubes simmer and cook for 25 minutes, or until the lentils and sweet potato
1 large carrot, chopped are tender. Stir in the ½ cup of coconut milk and serve warm, over a
1 tablespoon curry powder bed of cooked rice, quinoa, or cauliflower “rice.”
1 teaspoon ginger powder
1/2 teaspoon sea salt 3. Curry will keep for up to 4 days in an airtight container in the fridge.
Freshly ground black pepper
3 1/2 cups water
1/2 cup coconut milk

Cooked rice, quinoa, or cauli-

flower “rice,” for serving

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17
 Chilled Lentil Salad
Ingredients
Dressing:
1/4 cup olive oil
1/4 cup raw apple cider vinegar
1 tablespoon stone-ground
mustard
2 small cloves garlic
2 teaspoons fine sea salt
Salad:
2 pounds cooked brown lentils
(about 6 cups cooked)
1 1/2 cups diced cucumber (1
english cucumber)
1 1/2 cups diced red onion (1
large red onion)
1 1/2 cups diced red bell pep-
per (1 large bell pepper)
3 celery stalks, diced
1 cup golden raisins (optional)
1 cup sliced almonds (optional)
Arugula, for serving (optional)
Black pepper, to taste
Serves 8 to 10
Directions
1. To prepare the dressing, combine all of the dressing ingredients in a
blender and blend until completely smooth. The dressing will be very
salty and acidic, so I don’t recommend tasting it until after you’ve
poured it over the huge amount of vegetables in this salad, which will
dilute the flavor significantly. (You can adjust any seasonings to taste
later.)
2. If cooking the brown lentils from scratch, combine 2 cups of dry
brown lentils with 5 cups of water and bring them to a boil over high
heat. Once boiling, lower the heat to a simmer and cook uncovered
until the lentils are tender, about 20 minutes. Be sure to watch the pot
and add more water, if needed, to keep the lentils covered. Drain any
excess water from the lentils and rinse them with cold water to stop
the cooking process.
3. In a large mixing bowl, stir together the cooked lentils, cucumber,
onion, pepper, and celery. (I like to dice them into very small pieces so
they are all about the same size.) Pour the dressing over the top, toss
well, and adjust any seasoning to taste. You can serve this salad as-is,
or add in the option raisins and almonds for a little added sweetness
and crunch.
4. Store the salad in the fridge for up to a week, and if you’d like to
add some extra greens to the mix, serve it over a bed of arugula or
any other green you like. (Just don’t mix the leafy greens into your
stored salad, as they are prone to wilting once they get moist.) This
salad should keep well for up to one week when stored in the fridge,
so I hope you’ll enjoy it as an easy make-ahead packed meal!
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19

Ingredients
2 cups walnuts, or other nut or
seed of choice
1 cup shredded unsweetened
coconut
2 cups soft Medjool dates, pit-
ted
2 tablespoons coconut oil
1 teaspoon sea salt
1 teaspoon vanilla extract
Date Energy Balls
Makes 2 dozen
Directions
1. In a large food processor fitted with an “S” blade, process the wal-
nuts and coconut until crumbly. Add in the dates, coconut oil, vanilla
and sea salt and process again until a sticky, uniform batter is formed.
2. Scoop the dough by heaping tablespoons, then roll between your
hands to form balls. Arrange them on a baking sheet lined with parch-
ment paper, then place in the freezer to set for at least an hour before
serving. Store the balls in a sealed container in the fridge for up to
a week, or in the freezer for an even longer shelf life. (I prefer them
frozen, myself.)
3. For a gourmet-looking truffle, you could also roll them in shredded
coconut, crushed nuts, or cocoa powder before chilling.
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21
 Quinoa “Pasta” Salad
Ingredients
2 cups dry quinoa, or wild rice
4 cups water
½ cup fresh lemon juice (about
3 lemons)
¼ cup extra virgin olive oil
1 cup minced scallions, white
and green parts
1 cup fresh dill, chopped
1 cup fresh flat-leaf parsley,
chopped
1 cucumber, chopped
½ red onion, chopped
1 large red pepper, roasted and
chopped
10-15 olives, chopped (I recom-
mend Castelvetrano)
2 teaspoons sea salt, plus more
to taste
fresh black pepper
Serves 4 to 6
Directions
1. Cover the 2 cups of dry quinoa with 4 cups of water in a medium
saucepan, over high heat on the stove. Bring to a boil, then reduce the
temperature and cover for 15 minutes, until the quinoa has absorbed
all of the water. Fluff with a fork, and allow to cool while you chop the
vegetables and herbs.
2. In the meantime, mix together the lemon juice, olive oil, 2 tea-
spoons of sea salt and fresh black pepper in a large bowl. Add the
cooked quinoa, and toss in the dressing to coat well.
3. Add in the minced scallions, chopped dill and parsley, chopped
cucumber, roasted red pepper, and olives, and toss well to combine.
Season with additional salt and pepper, if desired.
4. Allow the mixture to marinate at least an hour before serving, or
chill in the fridge overnight. This salad can be served cold or at room
temperature.
22
23
 Blended Green Lemonade
Serves 1

Ingredients Directions

3/4 cup water 1. Combine all of the ingredients in a high-speed blender, and blend
1-2 kale leaves, stems removed until completely smooth. (You may need to use a tamper to help the
1/2 romaine heart ingredients reach the blades.)
1/2 cucumber, chopped
1/4 ripe avocado 2. Add more water, if needed to facilitate blending, then serve imme-
1/2 apple, cored diately.
1 frozen banana
juice of 1 lemon
handful of ice

24
25
 Almond Butter & Spinach Shake
Serves 1

Ingredients Directions

1 cup water 1. Combine everything, except for the ice, in a high-speed blender and
2 tablespoons almond butter blend until the ingredients are completely broken down. Add the ice
2 tablespoons chia seeds and blend again until smooth. Serve cold.
1/2 teaspoon vanilla extract
1/4 teaspoon ground cinnamon
2 to 3 soft Medjool dates, pitted
1 large handful of fresh spinach
2 handfuls of ice

26
27
 Chocolate Banana Protein Shake
Serves 1

Ingredients Directions

1 frozen banana* 1. Combine all of the ingredients in a high-speed blender, and blend
3 tablespoons hemp hearts until thick and smooth. Adjust any flavors to taste, as desired, and
1/2 cup water serve immediately.
1 1/2 tablespoons raw cacao
powder (or cocoa powder)
1/2 teaspoon vanilla extract
(alcohol-free, if desired)
1/4 teaspoon ground cinnamon
3-4 ice cubes (optional)
2 handfuls fresh spinach

Tip: Be sure to peel your bananas before freezing. If you have a high-speed blender,
like a Vitamix, you can leave the banana whole, but otherwise, I recommend slicing
the banana into small coins before freezing, for easier and more uniform blending.

28
 3-Day Detox Food Journal
Print this page to track your progress and stay accountable over the next 3 days.

Day One Day Two Day Three

Breakfast: Breakfast: Breakfast:

Snack: Snack: Snack:

Lunch: Lunch: Lunch:

Snack: Snack: Snack:

Dinner: Dinner: Dinner:

29
 Want More?
Visit my website, Detoxinista.com, for more free recipes, or pick up one of my cookbooks for
more exclusive properly combined recipes, meal plans, shopping lists, and more.

In Everyday Detox you’ll find a complete
7-Day Jump Start meal plan, along with
a shopping list, 3-Step Eating Guide, and
properly combined entertaining menus.
All 100 recipes in this book are gluten-free,
and many of them are also nut-free, grain-
free, dairy-free, soy-free, and vegan or pa-
leo friendly. Fan favorites include Blender
Banana Pancakes, Cinnamon Coffee Cake,
Vanilla & Chocolate Cupcakes, Italian
“Meatloaf” Muffins, “Beef” and Broccoli,
Thai Lettuce Wraps, Pad Thai, Skillet Fish
Tacos, Peppermint Fudge Bars and more.
In No Excuses Detox, you’ll find recipes
that are budget-friendly, freezer-friendly,
kid-friendly, and quick to prepare-- leaving
you with no excuse to not eat well! This
book also includes 3 weeks of meal plans,
shopping lists, and nutrition information.
All recipes in this book are gluten-free and
vegetarian, with options for omnivores
who want to add animal protein. Some
favorites include Sloppy Joe Stuffed Sweet
Potatoes, Freezer Waffles, Quinoa Pizza,
Frosty Chocolate Shakes, Carrot Cupcakes,
No-Bake Brownie Bites and more.

30
 Detox Resources
If you need help finding any products or ingredients, visit
http://detoxinista.com/shop for a list of my favorites!

Let’s Connect!

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About the Author

Megan Gilmore is a former junk food junkie turned certified nutritionist

consultant, and the creator of Detoxinista.com. She’s dedicated to sharing
delicious comfort food recipes and tips to make healthy living as easy as
possible. Her cookbook, Everyday Detox, features 100 recipes for healthy
meals, snacks, and treats that will satisfy even your pickiest friends and
family members! Her next cookbook, No Excuses Detox, will hit shelves in
February 2017, with more budget-friendly and 30-minute meal ideas.

31
 Endnotes
1. “Diet Composition, Energy Intake, and Exercise in Relation to Body Fat in Men and Women.” Am J Clin Nutr
52(3) (1990): 426-30; PubMed PMID: 2393005.

2. “Variety in a Meal Enhances food Intake in Man,” Physiology & Behavior 26, no. 2 (1981): 215221, http://dx.doi.
org/10.1016/0031-9384(81)90014-7.

3. “High-fat dairy food and conjugated linoleic acid intakes in relation to colorectal cancer inci- dence in the
Swedish Mammography Cohort.” Am J Clin Nutr. 2005 Oct;82(4):894-900. PubMed PMID: 16210722

4. “Association between Dairy Food Consumption and Weight Change over 9 Years in 19,352 Perimenopausal
Women.” Am J Clin Nutr. 2006 Dec;84(6):1481-8. PubMed PMID: 17158433

32