Visuals, recipes, and more!
While listening to my audiobook or reading my book, I want you to be able to check out the visuals, recipes, and menu plan, and more. I've organized all of the goodies by chapter. Please click on an image to view in detail. Enjoy!
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Page 29: How High Is Your Vibe? The ViQ Quiz!
Take the ViQ quiz here
Page 30
Are you an Intuitive, Empath, Energy Healer, or Highly Sensitive Person?
Take the quiz here
Page 32
Page 32: Locus of Control” test, a short quiz developed by Julian B. Rotter in 1966.
Take the quiz HERE
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Page 52-58: The Six-Question Process in Action, Adding Reframe and Release
- Description: I’ve given you a printable version of this exact list of questions I ask myself in order to metabolize an emotion by identifying it, breaking it down so I fully understand it, reframing it to make a good decision and to find the opportunity in it, and then letting all of it go except for the golden nugget of learning that serves me.
- Q1: Why I am feeling angry [or uncomfortable, frustrated, anxious, discouraged]—what is really bothering me, beneath the surface emotion?
- Q2: Now that I know what’s really eating at me, what actions could I take to solve it?
- Q3: If I felt and did the opposite of what my first instinct was, or did something very different, what would I do?
- Q4: How would it feel to do that—and which will I choose?
- Q5: How did that feel, what were the consequences, and did it raise or lower my ViQ?
- Q6: What can I learn from this for the future?
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Positive Energetic States: One-word ViQ-raising Emotion Chart
- Rate how often you consciously or unconsciously experience the following positive states of mind:
1 = almost never 2 = occasionally 3 = fairly often 4 = very often 5 = often or daily
Scores of 4 or 5 are wonderful, so congratulate yourself on those! Any words that you give a score of 1 to 3 are ones you should print on a 3x5 card to put on your mirror or bring to your meditation practice, to practice visualizing and creating these states in your mind. As you practice, your other energies, such as actions and words, will follow. Folks who can truthfully circle 4 or 5 on all of these states are those with Optimal ViQ. If that describes you, take your strategies out into the world to save everyone else from all the low frequencies!
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Negative Energetic States: Negative Emotions Chart
- Rate how often you consciously or unconsciously experience these negative states of mind:
1 = almost never 2 = occasionally 3 = fairly often 4 = very often 5 = often or daily
Scores of 3 to 5 indicate negative states you want to become mindful of; using tapping (see chapter 3) and/or the Metabolize/ Reframe/Release method described earlier can dramatically decrease how much power these energies have on your ViQ. For any negative energetic state on which you rated yourself 1 or 2, congratulate yourself that you are doing well in avoiding these energy vampires!
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Wholetones
A set of seven twenty-two-minute musical pieces, each constructed around a different healing but perfect frequency. Purchase HERE
Page 110
Purchase HERE
Page 116: One page meditation pdf
Download HERE
Page 120: The Sound of Healing by Michael Tyrrell
Purchase HERE
Breakfast
- 1 quart Classic Green Smoothie (with optional 2 scoops raw, organic, plant-based protein and optional 1 scoop of sprouted flax, for essential fatty acids)
Lunch
- 1 quart Classic Green Smoothie (with optional 2 scoops raw, organic, plant-based protein and optional 1 scoop of sprouted flax)
NOTE: You can switch the foods eaten at Lunch and Dinner, if you’d like.
Dinner
- Days 1, 3: Lentil Soup and Cucumber/Tomato Salad
- Days 2, 4: Baked potato (with 1–2 Tbsp. organic, no-salt-added butter) and Purple Heaven
Legal Cheats!
Snacks to ward off hunger anytime:
- Lemonade made with water, fresh lemon juice, and stevia to taste
- Water with 1 Tbsp. chia seeds stirred in, up to three times a day (very filling!)…or put the chia in the “lemonade” above!
- Raw, vegan, organic protein shake (nothing else added, except chia is legal)
Breakfast
- Days 5–6: 1 quart Hot Pink Breakfast Smoothie
- Day 7: Breakfast Oatmeal and 1 pint Classic Green Smoothie (with optional 1 scoop raw, organic, plant-based protein and optional ½ scoop of sprouted flax)
Lunch
- Days 5–6: Baked sweet potato (with 1–2 Tbsp. organic coconut oil) and 1 pint Classic Green Smoothie (with optional 1 scoop raw, organic, plant-based protein and optional ½ scoop of sprouted flax)
- Day 7: Black and Green Salad and 1 pint Classic Green Smoothie (with optional 1 scoop raw, organic, plant-based protein and optional ½ scoop of sprouted flax)
Dinner
- Days 5–6: Crunchy Avocado Salad and 1 pint Classic Green Smoothie (with optional 1 scoop raw, organic, plant-based protein and optional ½ scoop of sprouted flax)
- Days 7: Black and Green Salad and 1 pint Classic Green Smoothie (with optional 1 scoop raw, organic, plant-based protein and optional ½ scoop of sprouted flax)
Legal Cheats!
- Same as before!
NOTE: Bunch units are based on medium-sized bunches. But bunch sizes vary widely, so keep an eye on what you are buying. But if you happen to have leftover greens, remember that they can be washed and then frozen in plastic freezer bags to be used in green smoothies later.
| Food Item | Notes & Tips | Unit | # of People on Detox | ||||
| 1 | 2 | 3 | 4 | ||||
| Produce | |||||||
| organic greens | choose from spinach, chard, kale, collards, beet greens, cabbages, etc. | bunch (see
Note above) |
8 | 16 | 24 | 32 | |
| apples | organic if possible | 2 | 4 | 6 | 8 | ||
| bananas | 4 | 8 | 12 | 16 | |||
| med. beets | 2 | 4 | 6 | 8 | |||
| lrg. avocado | organic if possible | 2 | 4 | 6 | 8 | ||
| celery | stalk | 5 | 12 | 17 | 22 | ||
| baking potatoes | 2 | 4 | 6 | 8 | |||
| sweet potatoes | 2 | 4 | 6 | 8 | |||
| sm. red onions | 1 | 1 | 1 | 1 | |||
| lrg. yellow onions | 3 | 6 | 9 | 12 | |||
| green onions | bunch | 2 | 4 | 6 | 8 | ||
| green cabbage | sm. head | 1 | 2 | 3 | 4 | ||
| purple cabbage | sm. head | 1 | 2 | 3 | 4 | ||
| organic lrg. carrot | 5 | 10 | 15 | 20 | |||
| med./lrg. lemons | optional for legal cheat | 30 | 60 | 90 | 120 | ||
| med. lemons | for Crunchy Avocado Salad | 1 | 2 | 3 | 4 | ||
| limes | ¼ C juice needed per person; freeze any extra | 3 | 6 | 9 | 12 | ||
| garlic | clove | 3 | 6 | 9 | 12 | ||
| organic cucumbers | 2 | 4 | 6 | 8 | |||
| organic med. ripe tomatoes | 8 | 12 | 16 | ||||
| organic ripe Roma tomatoes | or 2/3/4/5 lrg. regular | 3 | 6 | 9 | 12 | ||
| fresh cilantro | bunch | 2 | 3 | 4 | 5 | ||
| Canned Goods | |||||||
| tomato sauce | low salt or no salt added | sm. can | 1 | 2 | 3 | 4 | |
| coconut water/juice | NOT coconut milk | 12 oz. can | 2 | 4 | 6 | 8 | |
| black beans | can | 1 | 2 | 3 | 4 | ||
| Frozen Items | |||||||
| strawberries | organic if possible | 12 oz. bag | 2 | 4 | 6 | 8 | |
| mixed berries | organic if possible | 7 lb. bag | 1 | 2 | 3 | 4 | |
| Bulk Items | |||||||
| gluten-free rolled oats | C | 0.33 | 0.66 | 1 | 1.33 | ||
| chia seeds | optional for legal cheat | C | 1 | 2 | 3 | 4 | |
| unsalted cashews | C | 0.5 | 1 | 1.5 | 2 | ||
| raw pumpkin seeds | C | 0.25 | 0.5 | 0.75 | 1 | ||
| raw almonds | C | 0.5 | 0.75 | 1 | 1.25 | ||
| chopped dates | or 4/8/12/16 lrg. pitted | Tbsp. | 4 | 8 | 12 | 16 | |
| golden raisins | optional if can’t find them | C | 0.5 | 1 | 1.5 | 2 | |
| quinoa | C | 1 | 2 | 3 | 4 | ||
| wild rice | C | 0.5 | 1 | 1.5 | 2 | ||
| green or red lentils | lb. | 0.5 | 1 | 1.5 | 2 | ||
| Miscellaneous | |||||||
| liquid stevia | bottle | 1 | 1 | 2 | 2 | ||
| organic butter | no salt added | Tbsp. | 2 | 4 | 6 | 8 | |
| organic coconut oil | Tbsp. | 4 | 8 | 12 | 16 | ||
| organic cinnamon | Tbsp. | 1 | 1 | 2 | 2 | ||
| cumin | tsp. | 1 | 2 | 3 | 4 | ||
| extra virgin olive oil | C | 0.5 | 1 | 1.5 | 2 | ||
| vegetable broth | no sodium, if buy canned | quart | 1 | 2 | 3 | 4 | |
| real maple syrup | Tbsp. | 3 | 6 | 9 | 12 | ||
| red wine vinegar | raw if possible | Tbsp. | 3 | 6 | 9 | 12 | |
| raw apple cider vinegar | sm. bottle | 1 | 1 | 1 | 1 | ||
| dried thyme | tsp. | 1 | 2 | 3 | 4 | ||
| nutritional or Brewer’s yeast | |||||||
| cayenne | optional for Crunchy Avocado Salad | Tbsp. | 1 | 1 | 2 | 2 | |
| Spike seasoning (salt- free variety) or other extremely low-sodium seasoning |
bottle |
1 |
1 |
1 |
1 |
||
| sprouted flax
|
See Bonus page for GSG sprouted flax coupon | ||||||
| organic protein product (any type) | See Bonus page for GSG protein product coupon | ||||||
| inexpensive citrus juicer (from discount store) | optional, but will help if making lemonade legal cheat | ||||||
Black and Green Salad
Makes 5 (1 C) servings
Salad:
1 C quinoa, rinsed well (soak for a few minutes, then drain in a fine strainer)
2 C water
1 can black beans, rinsed well (or ⅔ C dry beans rinsed well and then simmered in 2 C water for 2 hours)
2 medium tomatoes, diced
4 green onions, chopped (including most of the green part)
½ C chopped fresh cilantro
Dressing:
1 heaping Tbsp. grated lime zest
¼ C fresh lime juice
¼ C extra virgin olive oil
2 tsp. real maple syrup
optional: 1–2 tsp. salt-free seasoning, such as Spike
Whisk together lime zest and juice, olive oil, maple syrup, and optional seasoning in a serving bowl. Simmer the quinoa in water uncovered for about 10 min. Turn off the heat, cover, and let stand 10 min. Strain any excess water, then add the quinoa to the dressing and toss well. Stir in the remaining ingredients (beans, tomatoes, scallions, cilantro). Serve warm or chill in fridge.
Breakfast Oatmeal
Note: If you dislike oatmeal, you may wish to substitute another whole, cooked grain.
⅓ C organic regular (not instant) rolled oats (Bob’s Redmill and King Arthur Flour make this, and you can optionally buy gluten-free oats, though oats are naturally low in gluten)
1 C water
optional: pinch cinnamon
optional: few drops liquid stevia
Bring water to a boil, then add oats. Reduce heat and simmer 10–12 min. Add cinnamon and stevia if desired.
Classic Green Smoothie
Makes 2 quarts
- Start with 2½ C water/ice in the blender.
- Add any 3 of these greens on any given day: mustard greens, beet tops, dandelion greens, spinach, collards, kale, romaine, mixed spring greens, cabbage, and chard.
- Optionally add 1½–2 scoops organic, raw, vegan protein powder 2–3 Tbsp. sprouted flax. (See your Bonus page. These are optional “nice to have”s to make the smoothies more sustaining, like a completely meal, with heart- and brain-healthy essential fatty acids.)
- Blend until liquid comes to the 5–5½ C line (add more greens if necessary to come to this line when blended).
- To the remaining green smoothie mixture in the blender jar:
- On Day 5 add frozen mixed berries to taste and extra water, if needed, to the 7–8 C line
- On Day 6 add 1–2 bananas plus frozen berries to the 7–8 C line
- On Day 7 add 2 apples, 1–2 bananas, and frozen berries to the 7–8 C line
Make a note each day of any reaction to the new fruit added.
NOTE: The way I have written the recipe relies on your paying attention to the amount of blended water, greens, and fruit in the markings on the blender jar. I wrote it this way because greens are highly variable in size. “Handfuls” are similarly imprecise. If you wish to make it your own way, you can. The basic proportions I use are ⅓ water, ⅓ greens, and ⅓ fruit. The idea is to maximize the amount of greens and minimize the fruits to your own tastes.
Crunchy Avocado Salad
Makes 3–4 (1 C) servings
2 avocadoes (don’t dice until just before you eat the salad, to eat fresh)
3 Roma tomatoes, chopped (or 1–2 large regular tomatoes, but Romas hold up better in the salad)
½ C raw almonds, soaked overnight and drained, coarsely chopped
1–2 stalks celery, finely chopped
1 green onion, diced
¼ C cilantro, chopped
1 Tbsp. fresh lemon juice
Spike (salt-free variety) or extremely low-sodium seasoning, to taste
1-2 Tbsp. nutritional yeast (or Brewer’s yeast)
optional: pinch cayenne to taste
Toss all ingredients, except add one chopped avocado for today’s lunch, and save the other one to add to tomorrow’s (so that it doesn’t turn brown).
Cucumber-Tomato Salad
Makes 7 (1 C) servings
2 organic cucumbers
2 ripe organic tomatoes
½ small red onion (do not double this for 2–3 people)
¼ C apple cider vinegar
optional: fresh basil or cilantro, to taste
Chop all ingredients and mix together well.
Note: A GreenSmoothieGirl reader said that lime juice and cilantro substituted for the apple cider vinegar and basil is delicious! If you do this, make sure to make these substitutions on your shopping list.
Hot Pink Breakfast Smoothie
Makes 1 quart
1½ C coconut liquid/water/juice (from a young coconut or a can, found in almost any food store; not coconut milk)
2 Tbsp. chunk organic raw beet, peeled
1 large organic carrot, scrubbed
¼ C unsalted cashews
2 Tbsp. chopped dates OR 2 large pitted dates
12 oz. frozen organic strawberries
Purée all but the strawberries in a high-speed blender for 90 seconds. Add the strawberries and blend until smooth, about 90 seconds. Serve immediately.
Lentil Soup
This makes a very large batch, so if you are not doing the detox with a “buddy,” you can share with your family or friends—or you can freeze for later use after the detox. You can add sea salt to your family’s portion, but remember you are seeking very low sodium on the detox.
Makes 10 (1 C) servings
½ lb. green or red lentils
½ C wild rice, rinsed well
3 large yellow onions, diced
4 stalks celery, diced
3 carrots, diced
2 cloves garlic
2 Tbsp. organic coconut oil
1 tsp. salt-free or extremely low-sodium herbal seasoning, or more to taste
1 tsp. dried thyme
1 tsp. cumin
1 quart vegetable broth (no-sodium, if you buy canned)
1 small can tomato sauce
2 tsp. red wine vinegar
Cover lentils and rice with boiling water and let sit for 15 min., then drain. In a large stock pot, sauté the onions and garlic with the coconut oil and seasonings until the vegetables are tender. Add the carrots and celery and sauté another 5–10 min. Add the vegetable broth, tomato sauce, and lentils. Bring to a boil, reduce heat, and simmer 1 hour. Add vinegar and serve.
Tip: This soup tastes even better the second and third days. I suggest you make it a day ahead of time, if possible.
Purple Heaven
Makes 4 (1 C) servings
Salad:
2 C shredded green cabbage
2 C shredded red cabbage
½ C golden raisins (optional, if you can’t find them, but adds something very special)
¼ C raw pumpkin seeds
Dressing:
2 Tbsp. real maple syrup
2 Tbsp. extra virgin olive oil
2 Tbsp. red wine vinegar
1 clove garlic
Toss salad ingredients in a large bowl. Blend dressing ingredients and add to cabbage mixture.
INTRODUCTION
Page 6
“The Energetic Heart Is Unfolding.” Heartmath. July 22, 2010.
Page 7
“Heart-Rhythm Pattern of an Individual” (image). Heartmath. 2017.
Page 9
McCraty, Rollin, PhD. “Energetic Communication” (Chapter 6) in Science of the Heart, Vol. 2: Exploring the Role of the Heart in Human Performance. HeartMath, 2015.
CHAPTER 2
Page 35-36
Dietrich, Cindy. “Decision Making: Factors that Influence Decision Making, Heuristics Used, and Decision Outcomes.” Inquiries Journal. Vol. 2, No. 2 (2010).
“Locus of Control: Are You in Charge of Your Destiny?” MindTools. 2017.
Redmond, Brian Francis, ed. “Self-Efficacy and Social Cognitive Theories” in PSYCH 484: Work Attitudes and Job Motivation blog. PSU.edu Wiki. Fall 2016.
Page 41
Myles, Alex. “The Life-Changing 90-Second Secret.” Elephant Journal. October 26, 2015.
Page 42
Kelley, Maura. “Trickle-Down Distress: How America's Broken Meritocracy Drives Our National Anxiety Epidemic.” The Atlantic. July 3, 2012.
Page 46
Khayyam-Nekouei, Zohreh et al. “Psychological Factors and Coronary Heart Disease.” ARYA Atherosclerosis Vol. 9, Iss. 1 (2013): 102–111.
Salleh, Mohd. Razali. “Life Event, Stress and Illness.” The Malaysian Journal of Medical Sciences Vol. 15, No. 4 (2008): 9–18.
Schneiderman, Neil, Gail Ironson, and Scott D. Siegel. “STRESS AND HEALTH: Psychological, Behavioral, and Biological Determinants.” Annual Review of Clinical Psychology Vol. 1 (2005): 607–628.
Page 47
Brady, Adam. “6 Tips to Master Your Internal Dialogue.” The Choprah Center. 2017.
Williams, Rachelle. “The Art of Redirecting Negative Thoughts.” The Choprah Center. 2017.
Page 61
Euler, Lee. “Do You Have A Cancer-Prone Personality?” Cancer Defeated! February 22, 2015.
Goliszek, Andrew, PhD. “Is There a Cancer-Prone Personality?” Psychology Today. November 13, 2014.
Page 73
Christophers, Allen J. “Melanoma Is Not Caused by Sunlight.” Mutation Research/Fundamental and Molecular Mechanisms of Mutagenesis Vol. 422, Iss. 1 (9 November 1998): 113–117.
Page 74
“Ingredients in Sunscreen: Chemical vs. Physical.” Tatcha. 2017.
“The Trouble with Sunscreens.” EWG. 2017.
Page 80
Casciotti, Dana, PhD, and Diana Zuckerman, PhD. “The Benefits of Pets for Human Health.” National Center for Health Research. 2017.
Flowers, Amy, DVM (reviewed by). “How Pets Can Improve Your Health.” WebMD. October 2, 2016.
Page 106
Gilkerson, Luke. “Teens and Porn: 10 Stats You Need to Know.” Covenant Eyes blog. August 19, 2010.
Harmon, Katherine. “How Important Is Physical Contact with Your Infant?” Scientific American. May 6, 2010.
“US Singles Statistics.” UPCI Single Adult Ministry. 2017.
Page 107
Ruvolo, Julie. “How Much of the Internet Is Actually for Porn.” Forbes. September 7, 2011.
Page 113
“Finding Your Place on the Mat.” ShareCare. 2017.
Page 126
Adams, Charlene. “Religious People Much Happier and Have More ‘Life Satisfaction’ than Others, According to a New Study.” DailyMail.com. December 25, 2014.
Ardiente, Maggie. “Ignorance Is Bliss: Why Religious People Seem Happier than the ‘Nones.’” TheHumanist.com. April 20, 2016.
Bingham, John. “Religion Can Make You Happier, Official Figures Suggest.” The Telegraph. February 2, 2016.
Nielsen, Michael E., PhD. “Religion and Happiness.” GSU Psychology of Religion department blog site. 1994-2011.
Page 130
MacMillan, Amanda. “5 Weird Ways Stress Can Actually Be Good for You.” Health. August 18, 2014.
Page 149
Davis, Devra, PhD MPH. “Breast Cancer Linked to Cell Phones Stored in the Bra.” IdeaScale/National Cancer Institute. July 2016.
Mukherjee, Siddhartha. “Do Cell Phones Cause Brain Cancer?” The New York Times Magazine. April 13, 2011.
West, John G., Nimmi Kapoor, et al. “Multifocal Breast Cancer in Young Women with Prolonged Contact between Their Breasts and Their Cellular Phones.” Case Reports in Medicine Vol. 2013 (2013).
Page 150
Adams, David and Richard Cristdahl. Email to The Nevada City Planning Committee re: Radio Frequency Radiation (RFR) Effects on Wildlife. June 9, 2016.
Page 151
“Connect with Life Not Your Device.” reSTART. 2017.
Smith, Melinda, Lawrence Robinson, and Jeanne Segal. “Smartphone Addiction: Tips for Breaking Free of Compulsive Smartphone Use.” HelpGuide.org. April 2017.
“Technology Addiction.” Nightingale Hospital. 2017.
“Technology Addiction Intensive Treatment.” The Center for Internet and Technology Addiction. 2017.
“Technology and Internet Addiction.” Comparitech.com. 2021.
Page 165-166
Connolly, Brian. “How to Neutralize the Effects of Caffeine.” April 14, 2015.
Garvin, Karen S. “Caffeine & Magnesium.” Livestrong.com. December 13, 2015.
Heller, Lorraine. “Green Tea Catechins Linked to Weight Loss: Study.” January 26, 2009.
Johnson, David. “Counteract Caffeine Side Effects with L-Theanine.” Serenity Station. July 1, 2013.
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Boyle, James P., Theodore J. Thompson, et al. “Projection of the Year 2050 Burden of Diabetes in the US Adult Population: Dynamic Modeling of Incidence, Mortality, and Prediabetes Prevalence.” Popular Heath Metrics Vol. 8, No. 29 (2010).
