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21 Days to Better Health Table of Contents

On Your Way to Better Health! Page 2
Getting Ready Page 3
What Do I eat on the Program? Page 4
Supplement Schedule Page 5
21 Days of Fresh and Delicious Shopping list Page 6
Shake Recipes Page 7
Sample Meal Plans Page 8
What Comes in the 21 Day Kit Page 9


EVERY Accomplishment STARTS with the DECISION to TRY


PAGE 2



On Your Way to Better Health!


Congratulations! By choosing to participate in the 21Days to Better Health Program, you have made a decision that will have both short—and long—term benefits to your health and well being.
Our 21 Days to Better Health Program is designed to DEEPLY NOURISH your body with whole, minimally processed foods and with supplements created from food in order to enhance your body’s natural abilities to eliminate toxins, decrease inflammation and re-pair over-burdened systems.

The result . . .
                           . . . GREATER ENERGY AND VITALITY!

We are exposed to an alarming amount of chemicals on a daily basis. These chemicals make their way into our bodies through the air we breathe, the water we drink, the foods we eat and the personal care products we use. With approximately 80,000 synthetic chemicals registered for use in the united States, our bodies are facing an unprecedented toxic burden. The build up of these toxins in our bodies compromises our ability to be vibrantly healthy.


The good news is that our 21 Days to Better Health Program will help you release tox-ins which can result in dramatic improvements in your health while you are learning new healthy eating habits for life.
Will you benefit from the 21 Days to Better Health Program? The answer is yes if:

  • You find yourself lacking energy, stamina and focus.
  • You are having trouble staying at a healthy weight.
  • You have joint pain.
  • You have high blood pressure and/or high cholesterol.
  • You have diabetes.
  • You have allergies, asthma, and/or skin problems.
  • You are concerned about the health impact of environmental toxins.
  • You are committed to living a long and healthy life.


EVERY Accomplishment STARTS with the DECISION to TRY


PAGE 3.


GETTING READY // PREPARING

  • Pick your start date
  • Rid your kitchen of “temptations”.
  • Start weaning yourself off of coffee / caffeine.
  • Fill your fridge with lots of veggies and fruit.
  • Make sure your blender is in working order.
  • Get pre-detoxification blood work done, if appropriate.
  • Measure your waist around your belly button. (we will measure this plus other health indicators in our office before and after the program as part of your assessment).
  • Stock up on containers for carrying your lunch and shakes to work, if needed.
  • Resist the temptation to “pre-tox”.


RULES OF THE ROAD

  • Use organic whenever possible, especially important for protein and fats.
  • Use only fresh vegetables and fruit (Frozen only in a pinch. NO CANS).
  • Eat some raw vegetables each day; up to 50% of your total veggies may be raw.
  • Use only fresh or frozen fruit (no canned or dried).
  • If weight loss (decreased body fat) is one of your goals; consume 80% or more vegetables and 20% or less fruit each day.
  • Drink 1/2 your body weight in ounces of water each day. You will want to sip the water throughout the day. No gulping. Drink from glass or stainless steel containers only.

WHAT TO EXPECT THE FIRST WEEK

  • You will experience increased urination and increased bowel movements, especially the first week.
  • You may feel some achiness, some fatigue, slight headache, irritability, increased thirst. These are common symptoms, which typically resolve after 5-7 days. You may be somewhat uncomfortable at times, but you should never be debilitated. If you are call the office (M-F) or email drmtereo@gmail.com to trouble shoot.
  • By day 8 and beyond, you will typically feel great!

KEYS TO SUCCESS

  • Stay well hydrated.
  • Have at least one bowel movement a day. For most people this is not an issue. If you do skip a day, use one or more of the following remedies: (1.) eat 1 or 2 beets per day (steamed or baked); (2.) drink a cup of smooth Move Tea (available at health food stores); (3.) Call or come to the office for other remedies.
  • Days 1-10, drink as many shakes as you need to not be too hungry or overly tired. Typically one will need 2-3 shakes (you must have 2 per day), if you are very active, you may need 4 or 5 a day.
  • Plan ahead, have enough food ready and available so you don’t find yourself out and about without access to program approved foods.
  • You can prepare one or more shakes ahead of time. Carry in a container that is leak-proof; shake well before drinking.
  • Take extra care of yourself! Assist your body in its detoxification process by getting extra rest, taking frequent brisk walks, and incorporating saunas, massage, chiropractic care, meditation and / or resistive training with weights.

EVERY Accomplishment STARTS with the DECISION to TRY


PAGE 4.


What Do I eat on the Program?


VEGETABLES

General Rules Can / Can't Eat Limitations Hints      

Eat at least twice as many vegetables as fruit. 3 to 4 times is even better.

80% veggies to 20% fruit if one goal is weight loss.

Use fresh vegetables only; organic whenever possible. Use frozen in a pinch

You may eat any vegetable except:

No corn or potatoes

Tomatoes count as fruit

Avocados count as fat

Sweet potatoes are limited to 1/2 a large or one small per day

Lentils, brown rice or wild rice limited to 1/2 cup per meal

If weight loss is a goal 1/4 cup or less is better

Cruciferous vegetables are especially helpful for promoting liver detoxification: arugula, cabbage, turnips, radishes, cauliflower, mustard greens, bok choy, Brussels sprouts, rutabagas, kale,
collards, and broccoli

Also include raw sauerkraut

FRUIT

General Rules Can / Can't Eat Limitations Hints

Eat half as many fruits as vegetables. Less is even better. If you use fruit in your shakes, remember to count that towards your daily ratio

80% veggies to 20% fruit if one goal is weight loss

Use fresh vegetables only; organic whenever possible. Use frozen in a pinch

You may eat any whole fruit. No fruit juices (except fresh lemon or lime juice as a condiment)

If weigh loss is one of your goals use melons and/or berries as your fruit source

Use bananas only in the shakes; limit 1/4 to 1/2 per shake

Limit pineapple to 1/4 cup per day

Emphasize berries for their high nutrient content and lower glycemic index

Glycemic Index is a measure of how fast a food raises a person’s blood sugar level

PROTEIN

DAYS 1 to 10
SOURCES

Your protein comes from the SP Complete (10 grams of protein per serving) and Whey Pro Complete (15 grams of protein per serving) in your shakes.

If you eat lentils this will supply an additional source of protein

DAYS 11 to 21
SOURCES

SP Complete shakes

Lentils if you are eating them

And now you can add animal protein:

Fish (wild caught if possible). Salmon or sea bass are best.

Chicken and turkey (organic if possible), Beef, lamb, pork (organic, grass fed if possible)

Vegetarians only: now use any legume, except soy

DAYS 1 to 10
PORTIONS

You MUST have at least 2 shakes per day; many people need 3 or 4 shakes per day during the first ten days

If extra protein is required we offer Whey Pro Complete, Protefood, and Greens First as adjuncts to the Program

Continue to have 2 shakes per day; plus 1-2 servings per day of meat, poultry and fish (as a rule of thumb, a serving size should be the size and thickness of the palm, excluding thumb and fingers of your hand)
Vegetarians: can have 1-2 additional servings of legumes a day

HINTS

Don’t be afraid of the spinach shake! Many people discover it to be their favorite.

A piece of meat or fish approximately the size and thickness of the palm of your hand is about 3-4 ounces

No deli meats or other types of prepared meats

FATS

General Rules Can / Can't Eat Limitations Hints
Eating liberal amounts of healthy fats is an important key to your success in this program Can:
(Use organic sources as best as you can)
  • Olive oil
  • Butter
  • Ghee
  • Coconut oil
  • Flax oil
Can’t:
All other oils / fats.
No limits on fat consumption
Consume at least 4-7 tsp. of fat a day; more is better.

If you do not want to lose weight, eat plenty of fats.

If you want to lose weight, eat the suggested 4-7 tsp. of fat per day. This is not a mistake.

Vegetables should al-ways be served with fat (ie, dressings, or drizzled with olive oil or butter) to facilitate
absorption of nutrients.

LEGUMES

General Rules Can / Can't Eat Limitations Hints
Legumes / grains are optional.
If your goal is weight loss,
minimize your intake of these foods.
 

Can:
(Use organic sources
as best as you can)

  • Lentils (any color)
  • Brown rice
  • Wild rice
  • Quinoa

Can’t:
All other legumes
and grains.

You may have one cup
of cooked lentils OR
1/2 cup cooked approved
grains per day.

This is a TOTAL DAILY
amount. Divide the total
into equal portions to
consume with meals throughout the day.

If you have a goal
of weight loss,
emphasize lentils
over grain, or don’t
use either.


If you do not want
to lose weight,
double the allowed amounts and have
both grain and lentils each day.


EVERY Accomplishment STARTS with the DECISION to TRY


PAGE 5.
 


Supplement Schedule


You may take the supplements with meals (easiest to remember), with a shake or on an empty stomach. Take with a large glass of water. If you forget a dose, you can take a dose before bed to make it up.

Your kit will come with either Gastro-Fiber or Whole Food Fiber. The Whole Food Fiber is blended in with your shakes (1 tablespoon per shake). See Shake Recipes. The Gastro-Fiber is in capsule form and consumed with other nutrients.

Tuna Omega-3 Oil is a great source of omega-3 fatty acids including brain-friendly DHE and EPA. Tuna Omega 3-Oil is an add on and not included in the 21 Days to Better Health Program. This excellent product is offered at a 20% discount when purchased with the 21 Day Program.

Vegetarian or Vegan Version — Disregard Tuna Omega-3 Oil dosages. Instead use Linum B6 which contains flaxseed oil, a great source of alpha-linolenic acid, a precursor to DHE and EPA. Linum B6 is an add on and not included in the 21 Days to Better Health Program. This excellent product is offered at a 20% discount when purchased with the 21 Day Program.

Breakfast Lunch Dinner
DAY 1 4 SP Cleanse caps
2 Tuna Oil caps
2 Gastro-Fiber caps
4 SP Cleanse caps
2 Tuna Oil caps
2 Gastro-Fiber caps
4 SP Cleanse caps
2 Tuna Oil caps
2 Gastro-Fiber caps
DAY 2 5 SP Cleanse caps
2 Tuna Oil caps
2 Gastro-Fiber caps
5 SP Cleanse caps
2 Tuna Oil caps
2 Gastro-Fiber caps
5 SP Cleanse caps
2 Tuna Oil caps
2 Gastro-Fiber caps
DAY 3 6 SP Cleanse caps
2 Tuna Oil caps
2 Gastro-Fiber caps
6 SP Cleanse caps
2 Tuna Oil caps
2 Gastro-Fiber caps
6 SP Cleanse caps
2 Tuna Oil caps
2 Gastro-Fiber caps
DAY 4 to 8 7 SP Cleanse caps
2 Tuna Oil caps
2 Gastro-Fiber caps
7 SP Cleanse caps
2 Tuna Oil caps
2 Gastro-Fiber caps
7 SP Cleanse caps
2 Tuna Oil caps
2 Gastro-Fiber caps
DAY 9 to 21 5 SP Green Food caps
2 Tuna Oil caps
2 Gastro-Fiber caps
2 Tuna Oil caps
2 Gastro-Fiber caps
5 SP Green Food caps
2 Tuna Oil caps
2 Gastro-Fiber caps

EVERY Accomplishment STARTS with the DECISION to TRY


PAGE 6.



21 Days of Fresh and Delicious

Shopping List


VEGETABLES (Fresh, organic and in season when-ever possible. Frozen as a backup only. No cans.)
 Artichokes
 Arugula
 Asparagus
 Beet greens
 Beets (any color)
 Bok choy
 Broccoli
 Broccoflower
 Brussels sprouts
 Cabbage (all types)
 Carrots
 Cauliflower
 Celery
 Chicory
 Chives
 Collard greens
 Cucumbers
 Dandelion greens
 Eggplant
 Endive
 Escarole
 Garlic
 Kale
 Kohlrabi
 Leeks
 Lettuce (red/green)
 Mushrooms
 Mustard greens
 Okra
 Onion
 Parsley
 Peppers (any color)
 Radicchio
 Radishes
 Romaine
 Sea Vegetables
 Spinach
 Summer squash
 String beans
 Sweet potatoes (1/2 to 1 small/day)
 Swiss chard
 Turnips
 Watercress
 Winter squash
 Butternut squash
 Acorn squash
 Delicata squash
 Spaghetti squash
 Yams (1/2 to 1 small/day)

OILS / FATS (Organic when available)
 Coconut oil
 Extra virgin olive oil
 Flaxseed oil (keep refrigerated, do not heat)
 Butter

GRAINS / LEGUMES
 Brown rice
 Lentils (any color)
 Wild rice
 Quinoa (any color)

FRUIT (Fresh, organic and in season whenever possible. Frozen as a backup only. No cans.)
 Apples
 Apricots, raw
 Avocados
 Bananas (for shakes only)
 Blackberries
 Blueberries
 Cantaloupe
 Cherries
 Cranberries
 Figs, fresh
 Grapefruit
 Grapes
 Guavas
 Honeydew melon
 Kiwis
 Kumquats
 Loganberries
 Mangos
 Mulberries
 Oranges
 Papayas
 Peaches
 Pears
 Pineapples
 Plums
 Pomegranates
 Raspberries
 Strawberries
 Tangerines
 Tomatoes

BEVERAGES 
 Water (at least 8 cups per day)
 Green tea (1-2 cups per day)
 Herb teas

ANIMAL PROTEIN (Select organic, free-range, antibiotic-free, and hormone free protein sources if
possible. No cured, smoked or deli meat)
 Chicken
 Turkey
 Salmon
 Sea Bass
 Other fin fish
 Shrimp
 Crab
 Beef
 Lamb
 Pork

CONDIMENTS
 Fresh and dried spice
 Unrefined salt
 Vinegars (any type without sugar)
 Dijon mustard
 Lemon juice
 Lime juice

EVERY Accomplishment STARTS with the DECISION to TRY


PAGE 7


Shake Recipes

Berry Shake
8 oz water (more is fine)
1/4 to 1/2 cup berries
1/4 banana (optional)
2 scoops SP Complete + 1 to 2 scoops SP Whey Pro if more protein is wanted
Optional: 1 tablespoon organic flax oil, coconut oil, or olive oil
Put in blender and puree. Makes 1 serving.

Spinach Shake
8 oz. water (more is fine)
Lots of fresh spinach
1/4 banana or 1/2 an apple
2 scoops SP Complete + 1 to 2 scoops SP Whey Pro if more protein is wanted
Optional: 1 tablespoon organic flax oil, coconut oil, or olive oil
Put in blender and puree. Makes 1 serving.

Original Recipe
2 rounded Tbs. of SP Complete
8 oz. water
1 Tbs. high quality oil (Cold pressed flax seed or Calamari Omega-3 oil)
1-1½ cups fresh or frozen fruit or vegetables
Put in blender and puree. Makes 1 serving.

The Green Drink
2 apples, cored and cut into chunks
2 ripe pears, cored and cut into chunks
1-2 cups water
2 lemons, juiced
1-2 inch piece of fresh ginger, peeled and sliced
5 kale leaves, rinsed and torn
5 romaine lettuce leaves, rinsed
1 cup cabbage, chopped
Put in blender and puree. 15 minutes preparation time. Makes 2-3 servings.

Apple Cinnamon
2 rounded Tbs. of SP Complete
8 oz. water
1 scoop SP Whey Protein Complete
1 Tbs. flaxseed oil or Calamari Omega-3 Oil
2 apples cored, but not peeled
Splash or organic vanilla extract
Dash of cinnamon
Ice cubes
Put in blender and puree. 10 minutes preparation time. Makes 1 serving.
More recipes are found at: https://drtereo.com/newark-sports-nutrition.html

EVERY Accomplishment STARTS with the DECISION to TRY


PAGE 8.


Sample Meal Plans


EXAMPLE #1
Breakfast: Spinach shake
Mid-morning: Green tea and a strawberry shake.
Lunch: Mixed green salad with
balsamic vinaigrette, steamed
purple broccoli drizzled with
olive oil and sea salt, lentil soup.
Mid-afternoon: One small avocado with sea salt
Dinner: Brussels sprouts with butter and sea salt, beets with curry
vinaigrette, small baked sweet potato (or yam) with butter and cinnamon

EXAMPLE #2
Breakfast: Spinach shake with ginger
Mid-morning: Green tea and a strawberry
shake
Lunch: Steamed cauliflower with curry vinaigrette, lentil soup
Mid-afternoon: Apple Cinnamon shake
Dinner: Mixed green salad with chopped basil and chopped
tomatoes, balsamic
vinaigrette, turnips and turnip greens sautéed in butter and sea salt, delicata squash with butter, carrots.

EXAMPLE #3
Breakfast: Berry shake
Mid-morning: Chicken broth
Lunch: Lentil soup, The Green
Drink shake
Snack: Jicama, carrots, celery and sweet potato fries
Dinner: Spaghetti squash w/butter and roasted garlic, artichoke,
rainbow chard w/shallots and tangerines

EVERY Accomplishment STARTS with the DECISION to TRY


PAGE 9.

WHAT COMES IN YOUR KIT:


 2 Containers of SP Complete
 2 Containers of Whole Food Fiber OR 2 containers of Gastro-Fiber
 1 Container of SP Cleanse
 1 container of SP Green Food
 1 Small pill box
 1 BPA - Free Blender Bottle
 Instruction manual


The follow nutrients are not included in the 21—Days to Better Health Kit. Each are a tool and can provide additional aid for specific conditions during and after the program. Any of these products purchased during the program will be discounted 20%.


GYMNEMA — Utilized for centuries to support healthy blood sugar levels. In India called Gurmar, means “destroyer of sugar”. Suppresses the ability to detect sweet taste. Supports pancreatic function. By supporting healthy pancreatic func-tion can aid in promoting healthy cholesterol and triglycerides.

INOSITOL — B – Vitamin with sweet taste. Maintains mental health by working to balance blood hormonal and neuro-transmitter levels. Helps keep colon healthy. Supports normal infant nerve and lung system development. Promotes nor-mal fetal neural tube development.

COLEUS FORTE — Helps the body maintain healthy weight and aids moderate weight loss in conjunction with a bal-anced, calorie-controlled diet and exercise program. Modestly contributes to weight loss in overweight and obese adults. May decrease abdominal fat. Increases cardiovascular fitness. May help with maintenance of weight loss.

FOR SPECIFIC CONDITIONS

CONSTIPATION — Water – drink ½ body weight in ounces per day. Additional supplements which assist in gastrointesti-nal motility: Fen-Cho, Disodium Phosphate, Zypan.

HEADACHES / INFLAMMATION — Boswellia Complex -- (Boswellia gum oleorsin, Celery seed fruit, Ginger rhizome, Tumeric rhizome.), Livaplex, Saligesic -- (Willow stem bark), Phosfood Liquid.

PROTEIN — The Need For Extra Protein – In rare instances there is a need for extra protein (Hunger persists // General-ized weakness). Extra scoop of SP Complete (10 grams protein per scoop) or Whey Pro Complete (15 grams of protein per scoop), Protefood, Nutrimere.

ESSENTIAL FATTY ACIDS — Tuna Omega-3 Oil, Cod Liver Oil, Calimari Oil, Linum B6, Black Currant Seed Oil, Or-ganic Wheat Germ Oil, Chlorophyll Complex.