Soy Products

Unfermented soy products are not recommended while on the cleanse or off the cleanse. This is due to the extensive studies on farming, dangers of soy and hormone disruption as a result of consumption of soy. This includes isolated soy protein found in many processed foods, soy sauce, tofu, soy milk, and many others. If you use soy, please read the following info and start doing some research on soy. There sources of soy that are fermented (and considered safer) include: miso, tempeh, natto, or a naturally fermented soy sauce (tamari)

Welcome to Day 12-14 of the Cleanse

Welcome to days 12-14 of the group cleanse-
We are in cruise control at this point. Take notice of how your body has responded to the increased load of fruits and vegetables. Sleeping better, more energy, less energy slumps in the mid-afternoon, emotional changes? After the cleanse is officially over, your challenge will be to keep a high level of vegetables and fruit as the main part of your diet and adding back in other healthy choices.

Below is a great article describing 10 easy ways to add more to your diet each day. Perhaps you can find something that inspires you.

Day 11 of the Cleanse

Welcome to Day 11 of the cleanse program. Today is a decision day for many of you. Would you like to start adding in some proteins to the diet or stick to fruits/vegetables?

If you start adding in proteins, start small. Only add in 3 ounces of (clean) meats. Look into wild caught fish or grass fed beef/ buffalo. If you live in North County, we LOVE JR meats (in the Trader Joes center)- they have a large selection of local, grass fed meats. New Frontiers has the best fish to choose from. Lentils are a terrific protein to start adding in. You can put lentils into your salad or make a hearty lentil soup….it just may hit the spot on a cold winter night.

Please let us know if you need a new recipes or ideas. Also, if you have any questions you would like addressed ask away.

Nurtition News and Views: Metabolic Syndrome

Metabolic Syndrome

Cleanse Day 9

Welcome to day 9 of the cleanse program:

You should be proud. You have just finished your first week of purification and your organs are loving you for it. Your body should be more efficient at eliminating toxins. This next week we are focusing on replenishing your bodies resources= better digestion, nutrient absorption, and energy.

During the workshop we briefly discussed the benefits of finding an acid/alkaline balance in our diet. This is a must watch, easy to follow video that you will find fascinating. It goes more in depth to explain the acid alkaline relationship and how it affects our health and well-being. Please find time to watch this eye opening video.

Keep up the good work.

Molly Stevens, D.C.

Group Cleanse Day 8 – changing supplements

THIS WEEKEND is Day 8 of the cleanse. Please remember that this is a transition period in supplements but your food choices remain the same.

2-3 SP Complete or SP Complete Dair Free Shakes per day (2 scoops per shake)
3 Gastro-Fiber capsules 2x per day
SP Complete Shake
5 SP Green Food Capsules 2 times per day
Please Note:
Supplements should be taken with an SP Complete Shake or water, but not with meals, at least one hour before or two hours after meals or directly before bed.

Group Cleanse Day 4 – how to keep away from environmental toxins


1428 Phillips Lane #300
San Luis Obispo
CA 93401

Welcome to DAY 4 of your cleanse program. This is a huge milestone in the cleanse as it is usually marks a transition in cravings, your brain has lost its dependence on sugar and caffeine. Your energy levels should increase and the mental fog usually starts to clear. Moving forward, take advantage of this energy and get out for a nice long walk or jog.

This is time to start paying attention to sources of toxins in your home. One of the first places to start is how you store and cook your food. Food should always be stored in glass containers. We have found sets at Costco or ( for very inexpensive prices. Remember that plastics can leach chemicals into your food and we especially do not want to cook / microwave (we will talk more about the microwave at a later date) in plastic. This goes for plastic water bottles as well.

Please read the following articles that highlight the dangers of food storage in plastics

As always, please let us know if there is any topics you would like to know more about or questions you have concerning the cleanse. Let us know how you are doing while you’re at it.

In Health

Molly Stevens, D.C.

Group Cleanse Day 2

Cleanse DAY 2- Welcome back to the work week cleanse group. Days 1-3 are often the most difficult. Although some people breeze through the cleanse with no difficulty, it is these first few days where cravings and headaches are highest and energy plummets. Remember sugar acts like a drug on your brain, and it takes a few days to withdraw from all the sugar we have been accustomed to eating (especially through the holidays). Keep strong and know you have control over these cravings. Use your smoothies to help with any sweet cravings. I also like coconut (opening up a coconut and eating the flesh- fun for the whole family). I use that for a little ‘dessert’ during the cleanse and it tastes heavenly. A warm hearty vegetable or squash soup help with those salt cravings. If you need something crunchy, there are some baked apple crisps at new frontiers that have nothing but apples in them. Try them out!

Couple of questions we have received you all may like to hear:

Is dried fruit okay?- YES, but only if it does not have added sugar on it.

Canned Vegetable Soup okay? NO- try to stay away from canned anything. Remember one objective is to eliminate our exposure to preservatives

As a reminder:


SP CLEANSE: 7 capsules 3x/ day

GASTRO-FIBER: 3 capsules 3x/ day

SP COMPLETE: 2-3 scoops / day

You are doing great. Happy MLK day.

As always, if you have any questions, please let us know.

Cleanse Start and What to Expect

HAPPY FRIDAY the 13th. What a perfect time to get crazy and start a cleanse program.

Thanks for your participation in the workshop last night. It was great to meet such an inspiring group of people taking big steps in health.

The group is set to start Cleansing on Sunday January 15th. If you need to start on a different day please do so, and keep following along with us.

Right now is the time to prepare your body for the changes. The hardest things to cut out are caffeine and sugar. It’s time to start kicking the habit. Change to 1/2 decaf for the next couple days and start the cleanse with green tea in your system to prevent some harsh side effects of caffeine withdrawal. I also mentioned a product called teeccino (available at new frontiers). One of our past cleansers offered this advice when using teeccino -“i am a huge coffee lover and have gone cold turkey before and drank chicory coffee in place of coffee. i wanted to share the teeccino brand i used which you can get at new frontiers. . i think in order to really enjoy teeccino a coffee lover must enjoy the chicory “coffee” first, which you can get it’s in *instant coffee* granules. i also really liked the mint one”-

If you are getting a sugar craving throughout the day, eat some cut up vegetables or smoothie to help curb that craving (sometimes just drinking water helps). Don’t worry, it gets easier and soon enough you will not have those harsh cravings.

Make sure you get to the grocery store this weekend to buy all your fruits and vegetables. You can also use a service like SLO VEG ( to deliver fresh, local and mostly organic fruits and vegetables to your door. Get a variety of things to have cut up and easy access to.

We love a big salad. Make a huge one every morning that you can go to throughout the day. Use all kinds of toppings to the salad, like cut up carrots, celery, peas, peppers, fennel, avocado, oranges, apples, beets, cabbage. You can also use dressings as long at they are homemade. I like to keep garlic soaking in olive oil the whole week- then when you are ready for a dressing just combine with lemon juice, apple cider vinegar or red wine vinegar. Adding a little mustard can make it creamy as well. Shake it up with some sea salt and pepper and you are going to have one tasty salad.

Recipes for the Cleanse

Ideas for 21-day Cleanse


Most mornings we start off with a smoothie- the things you can put in your smoothie are highly dependant on what type of Blender you have access to. We use a Vita Mix b/c you can put anything in it and it will blend to a pureed consistency. You will have to experiment with your own blender on what it will blend or not.

None of my measurements are in stone- add more or less based on your preferences.


Frozen Mango- about 2 cups

2 carrots

½ cup fresh OJ- if access to- if not just use water

½ can coconut milk

Handful of green shredded cabbage

½ cucumber- leave on skin

2 scoops / person of SP complete


1/2 package frozen organic raspberries

1 cup frozen mango

½ cup fresh oj – or water

½ can coconut milk

1 apple

Handful of shredded green cabbage

2-scoops/ person of SP complete


½ package organic frozen strawberries

1 cup frozen mangos

½ avocado

Handful of greens (spinach or cabbage- has the least amount of flavor)

½ can coconut milk

½ cucumber

2-scoops/ person SP complete


Shredded sweet potatoes or yams

Portobello Mushrooms

Red Pepper

Leeks of Green Onion

Squash- zucchini or yellow




Start by warming olive oil in a frying pan (we love le creuset pans). Put in the shredded sweet potatoes until cooked – about 5-7 minutes. Remove from pan and place on a paper towel to drain oil. If the pan is still oily place the remaining vegetables (otherwise add a bit more oil) and cook until soft. Add back in sweet potatoes hash and remove from heat. Add diced avocado on top and some Sea Salt and Pepper (or use 21 season salute from Trader Joes). Sprinkle with Cilantro.

For the rest of your family- add in some scrambled eggs and it makes a meal for them too!


Most days- we would pack up a bunch of fruit and vegetables to snack & graze on throughout the day. Carrots, celery, cucumber, peppers, jicama. I also liked using dried fruits to help satisfy some of my cravings….just make sure there is nothing added (like sulfur). You can dip your vegetables in Avocado (make a guacamole), or make your own hummus. I also tended to make HUGE salads that I could snack on for lunch and have the remaining for Dinner.

1 package of organic lettuce – or head

Arugula- handful or so

Cabbage- handful of red and/ or green

Sunflower Seed sprouts- handful

2 green onions

cherry tomatoes



any color bell pepper (I love the purple ones from farmers)

2 carrots – shredded or cut in little circles

1 avocado

grapes- red

(anything else you can think of)

Mix together- sprinkle with vinaigrette.


Lots of Ripe Avocado’s



Trader Joes Taco Seasoning (I like this one b/c it is only spices- no artificial flavorings like most you find in grocery stores)

Mash up as many avocado’s, as you want. Add in ½ a squeezed lime, and sprinkle a few shakes of taco seasoning (taste for preference) I usually do about 1 teaspoon for 3 medium avocados. Sprinkle in with 3 tablespoons of cilantro. And blend all together. DIP away

SALSA- doesn’t forget about using this as a dip- you can make any variety- Pico, especial, mango.

ZUCCHINI HUMMUS- find a great hummus recipe online or on a raw food site- and substitute zucchini for garbanzo beans.

SALAD DRESSING- (I always keep a jar of olive oil with a couple cloves of garlic in it sitting around to make salad dressing- keeps that garlicky great flavor in every dressing)



2 CLOVES GARLIC (or the garlic infused oil as described above)


You can add 1 tablespoon of organic vinegar – like balsamic, red wine or apple cider vinegar. If you do, modify the lemon juice or remove all together.


GRILLED Veggie’s

Zucchini/ Baby Squash

Portobello Mushrooms

Bell Peppers

Eggplant (if you like)

Red Onion

Cut all vegetables in bite size pieces.

Marinate veggie’s in bag or glass container in olive oil, balsamic vinegar, 3 sprigs of rosemary, 4 garlic cloves for at least one hour. Put in a grill basket and BBq at Medium Heat until vegetables are soft.



Broccoli and/or cauliflower

Snow Peas


Onion- red or green

Red Pepper

Lime Zest


Braggs Amino Acids

Heat Wok on high with Coconut Oil. Add in garlic and vegetables. When vegetables are tender crisp, add in Lime Zest. Turn wok to low and add in Braggs Amino Acids for 1 minute. Sprinkle with cilantro.


Spaghetti Squash

2 cups Basil

I cup olive oil

3 cloves garlic


Capers (optional)

In Saucepan, combine warm oil. Add garlic and cook for 45 seconds (you should be able to smell the garlic aroma). Pour into food processor or blender with basil. Blend.

Cook Spaghetti squash according to instructions on squash. Once cooked, take a fork and run it across the squash to break up squash into strands (representing noodles). Mix with pesto, add diced tomatoes and capers.


4 Ripe Avocado’s (cut or slice)

Lots of cherry tomatoes (cut in half)

Red Onion- sliced

Basil – Thinly sliced

Arugula (optional)

Sprinkle with Organic Red vinegar and EVOO

S &P


½ cup rice vinegar

2 tbls EVOO

2 tbls fresh dill

sea salt & pepper

1 large cucumber- thinly sliced (I like lemon cucumber but any kind works well)

1 red onion- thinly sliced

1 small hot Chile pepper- thinly sliced _ * optional

Whisk dressing together- add cucumber, onion and Chile pepper. Let stand for 10 minutes.

Can eat like this- or add it to the top of baby lettuce. Sprinkle the vinaigrette on top.


Cut up any vegetables that you like- Cauliflower, Squash, brussel sprouts, onions etc. Put in roasting pan with oil, minced garlic, oregano, salt and pepper. YUMMY. Can also cool it down and put a salad dressing on it to eat for lunch.


Garlic- 4 Cloves

1 yellow onion

Sliced Portobello mushrooms (make bite size) / Shitake are also very flavorful if you can find them

Cauliflower/ broccoli (any vegetables that you want to use)


Swiss Chard


Cooked Lentils- can find them at Trader Joes –

Cooked Quinoa – if you are in the third week- optional

2 boxes vegetable broth- about 8 cups

In a large pot, heat couple Tablespoons EVOO. Add onion and garlic until soft. Add in celery for 2 minutes. Add in the rest of the vegetables (except chard and basil) and lightly sauté. Add in 2 boxes of organic vegetable broth. Bring to a soft boil and then reduce to low. Should only need about 10-15 minutes. At the last 2-3 minutes add in chard and basil. You can also sprinkle with Basil after done cooking.

(When not on the cleanse I usually add in cheese tortellini and top with Parmesan)


You can find recipes on most lentil packages. I always add sprigs of rosemary to the pot at first to flavor the soup. Try it, you will love it.


4 medium carrots- cut in 2 in pieces

1 small celery root- cut in 2 in pieces

2 medium leeks- cut white and light green in 2 in pieces

½ medium yellow rutabaga

1 small onion- coarsely chopped

6 cup vege stock

3 bay leaves

Salt & Pepper

Preheat oven 275. In casserole pan (or dutch oven) bring all ingredients to a simmer on the stove top. Cover and place in oven. Cook 3 hours. Remove from oven; take out the bay leaves and puree. Can return to stovetop to reheat.



3 peaches or nectarines

½ cup coconut milk

2 cups ice

2 scoops SP complete (or warrior food)

WATERMELON MAGIC (or you can use cantaloupe)

½ watermelon scooped into blender

2 cups ice

2 scoops SP complete (or warrior food)

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of chiropractic, acupuncture, massage therapy, medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation.