Weight Loss Plan

Debbie Bockhold, a master nutritionist, has generously designed a detox diet using some of Raw Revelations favorites! Debbie graduated Summa Cum Laude from the Master of Science in Health and Nutrition Education program. Debbie also holds a Bachelor of Science in Business Administration with a concentration in accounting from California State University Fullerton. She worked as a CPA until starting her family. Her family health issues renewed her interest in nutrition. Debbie briefly worked for a holistic health practitioner who attended Hawthorn University and decided to further her knowledge by also enrolling in Hawthorn. She has been managing a nutrition based social media group for 8 years where she educates and coaches groups and individual members. The prevalence of diabetes motivated her to focus in this area and in weight management. Her thesis is entitled Intermittent Fasting Reduces Blood Glucose Levels to Normal in Patients Diagnosed with Type 2 Diabetes. 

If you would like to purchase personalized coaching, you can contact Debbie at:

(949)842-7993
dbockhold2002@yahoo.com
Instagram @planmynutrition

Here are some things you may need to get started:

Raw Revelations Shopping List
Bag of Tricks
Latte Fix
Golden Milk
Beet Juice Powder
Raw Cacao Powder
Super Cinnamon
Monk Fruit
Icelandic Flake Salt
Super Turmeric
Super Ginger
Coconut Palm Sugar
Coconut Milk Powder
Goat Whey Protein or Aminos Plus
Coconut Oil

Grocery List
Avocado Based Mayonnaise 
Organic Whole Flax Seeds
Raw Sunflower Seeds
Raw Pumpkin Seeds
Chia Seeds
Quinoa
Raw Cashews
Raw Almonds
Raw Almond Butter
Cumin Powder
Pumpkin Pie Spice
Ground pepper
Garlic Cloves
Carrots
Kale
Avocado
Blueberries
Onion
Zucchini
Blueberries
Broccoli Florets
Spring Salad Mix
Olive Oil/Avocado Oil/Grassfed Ghee
Lemon Juice
Chicken Breasts
Sustainable Safe Catch Canned Tuna
Wild Caught Fish (Halibut, Salmon, Sea bass, Mahi Mahi)
Goat or Plant Based Unsweetened Yogurt
Goat or Sheep Cheese
Romaine Lettuce
Yellow Squash
Apples

Detox Diet
Debbie Bockhold, MHNE

This is an anti-inflammatory elimination diet that starts with a plant-based detox for the first three days. The detox resets the palate and heals the body resulting in weight loss. It is nutrient dense and low in sugars and starches. It’s important to follow the first week as indicated then the second week can be more flexible with adding a new food each day to test foods on your body. If you experience a weight gain on any given day, then you need to avoid adding new foods until inflammation calms down. The scale is to be used daily to monitor weight loss. If you have a reaction to a food, you will have a histamine reaction which will result in a temporary water gain showing on the scale. If you have a gain, whatever new food you added the day before is best to be avoided until the body is healed. Everybody is biochemically different, so this process allows you to find what foods are best suited for you. The carrot ginger soup is highly anti-inflammatory and is a great tool to calm inflammation after you experience a reaction to a newly added food.

Start each day with 8 ounces of warm lemon water. A dandelion or liver detox tea will work to boost the liver as well. Then ensure hydration daily of half your body weight in ounces. Drink in between meals and not with meals as water dilutes your digestive enzymes impairing digestion. Drinking over the water requirement taxes the kidneys. Don’t drink after dinner and ensure all water is completed by 7pm to ensure water consumption does not disrupt sleep and is completely processed by the body for accurate scale readings.

Please don’t add gluten or cow dairy (cheese and milk) until day 22. It takes 21 days for those antibodies to settle down, so day 22 will give a clear signal if you react to these foods.

Days 1-3 eliminate caffeine, alcohol, processed sugars and animal protein. This allows for detox to focus on healing which results in weight loss. Coffee can be added back on day 4 forward, but it’s best to limit to one cup a day. Dark chocolate is also added on day 4. Store bought should be 70% or higher. By making your own chocolate, you can control the sugar quantity and quality. Monk fruit is a healthy sweetener. Sea salt or Himalayan salt may also be added to meals to taste after day 3. You may experience fatigue and low energy during detox. Please rest and be gentle on the body. Limit exercise during detox. Timing can be critical for best success, so many people start detox on a Friday to have the weekend to rest. By dinner on day 3 energy comes back.

After the week one menu is complete, start adding new animal proteins to see which ones boost your system. Often lamb, bison, wild fish are the top boosters. Animal proteins should always be grass fed, wild, organic, and always cooked medium rare to protect the fragile omega 3’s present in these proteins. Fruits and vegetables should always be organic. Fat cells are needed to store toxins. If we don’t consume them, the body releases the fat. Healthy fats are very important to cell function. Oxidized fats cause inflammation. Avoid canola and vegetable oils and focus on avocado oil, grass fed ghee, grass fed butter, coconut oil, and olive oil. If you eat out, restaurants mainly use canola oil as it is cheap and shelf stable. Always request no canola oil. Also avoid processed salts in restaurants and sauces.

Ginger and turmeric have powerful anti-inflammatory properties. They can be added to any sautéed vegetables or cooked meats. They also help with digestion.

Nuts and seeds should always be raw. Roasted nuts and seeds have been exposed to heat oxidizing the oils.

By day six of the menu, you will feel and see incredible changes. As you start building a better body with nutrient dense foods, you will continue to feel incredible. There is no deprivation eating anti-inflammatory. There are healthy recipes for delicious donuts, bread, cakes, and pastries. Variety and food planning prevent burn out and make this a lifestyle and not just another diet. Debbie Bockhold, MHNE @planmynutrition illustrates food ideas and can be contacted for additional menu ideas, recipes and questions.

DAY ONE: 

Breakfast
-Warm Flax Cereal (recipe below)

Lunch
-Carrot Ginger Soup (recipe below)
-Ginger/Turmeric Broccoli (recipe below)
-Spring Mix Salad with Raw Sunflower Seeds and 2 Tbsp Olive Oil & 1 Tbsp Lemon Juice for dressing

Snack
-1 Apple 

Dinner
-Golden Milk Stew (recipe below)
-Caramelized Beet Juice Carrots (recipe below)

DAY TWO: 

Breakfast
-Warm Flax Cereal 

Lunch
-Carrot Ginger Soup with 2 Tbsp Raw Sunflower Seeds sprinkled on top 
- Spring Mix Salad with ½ diced Apple, ¼ Avocado, & 2 Tbsp Olive Oil and 1 Tbsp Lemon Juice for dressing
- Ginger/Turmeric Broccoli

Snack
-1 Apple with 1/4 cup Raw Pumpkin Seeds 

Dinner
-Golden Milk Stew over 1 cup Quinoa topped with 2 Tbsp Raw Sunflower Seeds
- Caramelized Beet Juice Carrots 

DAY THREE: 

Breakfast
-Warm Flax Cereal 

Lunch
-Spring Mix Salad with diced Carrots, 2 Tbsp Raw Sunflower Seeds, and 2 Tbsp Olive Oil and 1 Tbsp Lemon Juice for dressing 
- Carrot ginger soup

Snack
- 10 raw almonds 

Dinner
- Ginger Chicken Breast with Roasted Vegetables (recipe below)

DAY FOUR:

Breakfast
-Coffee mixed with 2 Tbsp Raw Revelations Bag of Tricks
- Chocolate Chia Pudding (recipe below)

Lunch
- Roasted Vegetables on a bed of baby Romaine with 1/4 cup of Pumpkin Seeds and 1 oz of Goat or Sheep Cheese 
- Carrot Ginger Soup 
- 1 Keto Cashew Cup (recipe below)

Snack
-Turmeric Ginger Kale Chips (recipe below)

Dinner
-Ginger Chicken Breast with Spring Mix Salad, diced Carrots, ¼ Avocado, and 2 Tbsp Olive Oil & 1 Tbsp Lemon Juice for dressing 
- Ginger/Turmeric Broccoli

DAY FIVE: 

Breakfast
-Coffee mixed with 2 Tbsp Raw Revelations Bag of Tricks
-Unsweetened Goat/Sheep or Unsweetened Plant-Based Yogurt with 2 Tbsp of Raw Revelations Latte Fix 
-Smoothie (recipe below)

Lunch
-Spring Mix Salad with diced Carrots, 1/4 cup of Sunflower Seeds, and 2 Tbsp Olive Oil & 1 Tbsp Lemon Juice for dressing
- Carrot Ginger Soup
- 1 Keto Cashew Cup

Snack
- ½ Apple with 2 Tbsp Raw Almond Butter 

Dinner
-Shredded Ginger Chicken in Romaine Lettuce Wraps with 1/4 Avocado 
- Sautéed Zucchini with Onion and Garlic topped with 1 oz grated Sheep or Goat Cheese 

DAY SIX: 

Breakfast
-Coffee mixed with 2 Tbsp Raw Revelations Bag of Tricks
- Chocolate Chia Pudding 

Lunch
-Safe Catch Tuna with 1 Tbsp Primal Kitchen Mayo and Lemon Juice over a bed of Spring Mix Salad
- 1 Keto Cashew Cup 

Snack
-½ Apple with 2 Tbsp Raw Almond Butter

Dinner
- 4-6 ounces of Roasted Wild Fish (Halibut, Mahi Mahi, Cod, Sea Bass, Salmon) sooked medium rare. Add any digestive spices such as Raw Revelations Super Ginger, Raw Revelations Super Turmeric, Black Pepper, etc.
- Sautéed Vegetables such as Zucchini, Yellow Squash, Carrots, Onion, Carrot
* Note* if fish isn’t desired, any previous dinner can be used

DAY SEVEN: 

Breakfast
-Coffee mixed with 2 Tbsp Raw Revelations Bag of Tricks
- Yogurt mixed with 2 Tbsp Raw Revelations Latte Fix
- Smoothie

Lunch
-Spring Mix Salad with diced Carrots, 1/4 cup of Raw Sunflower Seeds, and 2 Tbsp Olive Oil & 1 Tbsp Lemon Juice for dressing 
- Carrot Ginger Soup 

Snack
-1 Keto Cashew Cup 

Dinner
- 4-6 ounces of Bison or Grass-Fed beef burger, cooked medium rare with an 1 oz of melted Goat or Sheep Cheese on a bed of Spring Mix Salad

DAY 8 - DAY 21:

After day 7, continue to add new foods one at a time each day. One may want to test eggs as those open doors to many baked products. It is best to test foods you like so that it transitions nicely into a lifestyle. If you prefer more vegetables, then test new vegetables. Just ensure they are real, whole foods and organic. Also, start adding new animal proteins to see which ones boost your system. Often lamb, bison, wild fish are the top boosters. Animal proteins should always be grass fed, wild, organic, and always cooked medium rare to protect the fragile omega 3’s present in these proteins. Fruits and vegetables should always be organic. Fat cells are needed to store toxins. If we don’t consume them, the body releases the fat. Healthy fats are very important to cell function. Oxidized fats cause inflammation. Avoid canola and vegetable oils and focus on avocado oil, grass fed ghee, grass fed butter, coconut oil, and olive oil. If you eat out, restaurants mainly use canola oil as it is cheap and shelf stable. Always request no canola oil. Also avoid processed salts in restaurants and sauces.

DAY 22:

Don’t add gluten or cow dairy (cheese and milk) until day 22. It takes 21 days for those antibodies to settle down, so day 22 will give a clear signal if you react to these foods.

RECIPES: 

Warm Flax Cereal (1-2 servings)
1 cup organic whole flax seeds
½ cup of water
½ tsp RR Super Cinnamon
½ tsp RR Monk Fruit
½ tsp pumpkin pie spice
Unsweetened Coconut Milk (1 cup water blended with 2 Tbsp RR Coconut Milk Powder)
1/2 cup blueberries

1) Combine flax seed, RR Super Cinnamon, RR Monk Fruit, and pumpkin pie spice in water. Soak and store in fridge overnight.
2) Scoop soaked mixture into a saucepan. Add unsweetened coconut milk to desired consistency and heat cereal. Top with blueberries in bowl.

*Note* You can start with 1 cup flax to 1/2 cup water. This can be one or two servings based on appetite. Eat until you are full.

Carrot Ginger Soup (5-8 servings) 
1 Tbsp RR Super Cinnamon
1 tsp cumin
1 tsp ground pepper
2 tsp RR Super Turmeric  
2 tsp RR Super Ginger  
1 liter of water (slightly less by 4 ounces for a thicker soup)
8 large carrots, chopped
1 onion, chopped
2 Tbsp olive oil
1 large zucchini, chopped 
3 cloves garlic, finely chopped 

1) Boil chopped carrots in a pot of water for 30 minutes (30 minutes boosts gut healing properties).
2) Chop garlic and onions and let sit for 15 minutes prior to heat. Sauté onions for 10 minutes on medium heat in olive oil. Add minced garlic for another 2 minutes on lower heat to prevent burning.
3) Purée carrots, zucchini, onions, and garlic in a blender with the liter of water. Transfer liquid to a large soup pot. Add cumin, ground pepper, RR Super Turmeric, and RR Super Ginger to puree and let simmer for 30 minutes stirring occasionally. 

Ginger Turmeric Broccoli (1-2 servings)
2 cups of broccoli florets
1/8 tsp RR Super Ginger
1/4 tsp RR Super Turmeric  
1/2 Tbsp olive oil
1 1/2 Tbsp lemon juice
Pinch of RR Icelandic Flake Salt

1) Sauté RR Super Turmeric, RR Super Ginger, and RR Icelandic Flake Salt in olive oil.
2) Add broccoli and sauté for a few minutes.
3) Add lemon juice and continue sautéing. Let the juice steam the broccoli to desired tenderness. 

Golden Milk Stew (1-2 servings)
1 large carrot, chopped
1 zucchini, chopped
1/2 onion, chopped
1 garlic clove, minced
3 kale leaves, stripped from stem and torn into small pieces
1 cup broccoli florets
1 Tbsp olive oil
2 Tbsp RR Golden Milk
2 Tbsp raw sunflower seeds

1) In a bowl, mix 2Tbsp RR Golden Milk powder in 1/2 cup of water.
2) Sauté carrot, broccoli and onion for 10 minutes in olive oil on medium heat. Add zucchini and minced garlic and sauté for 3 more minutes. Add kale pieces and Golden Milk mixture. Simmer for 5 minutes.
3) Serve in a bowl and top with raw sunflower seeds. 

Caramelized Beet Juice Carrots (1 serving) 
1 large carrot, chopped 
1/2 Tbsp olive oil
1/4 tsp RR Beet Juice Powder 
Pinch of RR Icelandic Flake Salt

1) Sauté chopped carrot in olive oil and RR Icelandic Flake Salt for 10 minutes on medium heat.
2) Sprinkle in RR Beet Juice Powder and sauté for another 2 minutes stirring vigorously to blend. 

Ginger Chicken Breast with Roasted Vegetables (1-2 servings)
1 organic chicken breast
2 Tbsp lemon juice
1 Tbsp olive oil 
1/2 tsp RR Super Ginger 
1 Tbsp RR Coconut Palm Sugar
1 garlic clove, minced
1 zucchini, chopped
1 carrot, chopped
1/2 onion, diced 
1 cup broccoli florets

1) In a plastic bag, combine lemon juice, olive oil, RR Super Ginger, and RR Coconut Palm Sugar for marinade.
2) Butterfly chicken breast and add to marinade bag. Refrigerate for 20 minutes.
3) Chop zucchini, carrot, and onion. Mince garlic clove.
4) In roasting dish, add all vegetables, broccoli florets, and olive oil. Toss to coat well. Add chicken and contents of bag to roasting dish.
5) Bake covered with foil at 350 degrees for 30 minutes. 

Chocolate Chia Pudding (1 serving)
1/2 cup warm water
8 Tbsp RR Coconut Milk Powder
1 Tbsp RR Cacao Powder
3 Tbsp chia seeds
1/4-1/2 tsp RR Monk Fruit (add 1/4 then taste for sweetness)

1) Whisk RR Coconut Milk Powder, RR Cacao Powder, and RR Monk Fruit into warm water. Add chia seeds.
2) Refrigerate overnight.
*Note* Stir one hour after refrigeration to prevent clumping.

Keto Cashew Cups
6 Tbsp RR Coconut Oil
3 Tbsp RR Cacao Powder
1/4 tsp RR Monk Fruit
1 Tbsp RR Latte Fix
1 Tbsp RR Goat Whey Protein or RR Aminos Plus (optional)
Raw cashew bits
RR Icelandic Flake Salt
Mini baking cups

1) Melt RR Coconut Oil in a saucepan.
2) Whisk melted RR Coconut Oil, RR Cacao Powder, RR Monk Fruit, RR Latte Fix, and RR Goat Whey or RR Aminos Plus together in a bowl. Spoon a thin layer of melted chocolate mix in a mini cup. Add a layer of cashew bits. Top final layer of melted chocolate. Freeze for 20 minutes. Sprinkle with RR Icelandic Flake Salt.
*Note* Store in refrigerator. There are no stabilizers in this chocolate, so they melt easily. 

Turmeric Ginger Kale Chips (1-2 servings) 
4 kale leaves
2 Tbsp grass fed ghee or avocado oil
1/4 tsp RR Super Ginger
1/4 tsp RR Super Turmeric
1/4 tsp RR Icelandic Flake Salt

1) Strip 4 kale leaves from stem and tear into pieces.
2) Pour melted oil on a cookie sheet or baking stone. Mix spices into the oil. Toss kale pieces in the oil mixture until thoroughly coated.
3) Bake at 350 degrees for 15-20 minutes until crispy.
*Note* Tossing halfway through baking time prevents burning leaves. Leaves should still be green. 

Breakfast Smoothie (1 serving)
1/2 cup blueberries
1 cup unsweetened coconut milk (1 cup water blended with 2Tbsp RR Coconut Milk Powder)
2 Tbsp RR Latte Fix
1/2 avocado

1) Blend and pour.