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1
WILD.A.TAR.I.AN
WILDATARIAN | NOUN:
1. A dietary and lifestyle regimen consisting of the consumption of generally wild- caught, wild-fed, and
sustainable animal and plant-based proteins that have not been industrially raised, processed,
genetically modified, hormonally or bacterially supplemented, or in any way divergent from their
whole, natural form. This includes wild game meats and fowl, such as bison, venison, elk, goat, lamb,
pheasant, and quail; wild-caught fish and shellfish; ancient, organic, non- chemically altered or
treated grains; organic, non-mycotoxic legumes, nuts, seeds, and produce; and organic, generally
grass-fed, non-hormonally treated dairy products. This is a lifestyle that fosters a practice of abun-
dance, positivity, and intentional living. This is a lifestyle that affirms a greater connection with com-
munity and planet. It is a commitment to personal engagement. It is a pledge to be proactive, and to
seek, commit to, and live a life of abundance as nature intended.
2. One who consumes wild and sustainable proteins, grains, legumes, nuts, seeds, and produce for
vibrant, total-body health on a molecular level.
WILDATARIAN | ADJECTIVE:
1. A way of eating and living that encompasses Wildatarian principles.

2
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INTRODUCTION
Welcome to the Wildatarian® Kickstart Detox!

Detoxes are in vogue right now. An internet search will present you with hundreds of options.
Multiple books have been written. Countless of detox products have been created. You can
order a detox delivered to your door – whether it’s food, juice, smoothies or just supplements
and powders.
The fact is that detoxification can be hard and should not be undertaken lightly. If your body’s
filtration systems are operating at a suboptimal level, undertaking an intense detox such as a
juice fast or a “Cleanse-in-a-Box” can overwhelm our systems and cause excessive unpleas-
ant symptoms. This is why the :LOGDWDULDQ.LFNVWDUW'HWR[ is so effective – it’s completely
food-based and provides a gentler way for your body to rid itself of toxins.
People undertake a detox for a variety of reasons – to lose weight, improve energy, help with

3
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TABLE OF
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CONTENTS
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Introduction
FOHDQVH
Basic Principles
Shopping List
Our body wants to heal. All the tissues in our body - every
Cooking Regimen
organ and every last cell - regenerate in as little as a few
7-day Menu
hours to as long as seven years. This repair is often ham-
Self-care
pered by a build-up of toxins in the body - those substances
Recipes
that come from all around. The air we breathe, the water we
drink, the food we eat, our personal care products,
household chemicals, furniture, paint, and even clothing - all
place a toxic burden on the body which must be dealt with. In
addition, the body itself, as a result of its normal function,
generates metabolic wastes which if not properly eliminated
can build up in the body.
The program outlined Our body has a multitude of systems designed to detoxify
in this document is and protect us from chemicals and toxins produced by the
designed for one body itself or encountered in the external environment. The
person – please major detoxification organs include the lungs, skin, kidneys,
adjust amounts to liver and lymph. Our unique genetic imprint and individual
feed as many people lifestyle determine our own body’s total detoxification
as you need! capacity. This is why a chemical exposure can injure one
person and not affect another. Luckily, we understand that
reducing the amount of incoming toxins and helping our

4
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This :LOGDWDULDQ.LFNVWDUW'HWR[ is designed for just this purpose – to give your body
a break so that it can dump some of the toxins stored in various tissues. And this
program makes it easy for you – whether you are intimidated by cooking or overwhelmed
by the multitude of options available at the grocery stores. We guide you through
detailed food preparation instructions and meal schedules. We teach you how to prepare
detox-friendly meals at home quickly and easily and how to “shop your fridge and pantry”
to have clean, fast food at home!
All the food you need for the detox can be prepared in as little as 3 hours twice a week -
seven days of nutritious, delicious home-made meals Wildatarian-style. You will learn
how to consolidate all your food preparation to three blocks throughout the week. Making
basics that you can use for multiple meals is a staple of the Wildatarian lifestyle. I call
this CONVERTIBLE meals – one prepared food item can convert into multiple dishes.
Consolidating food preparation to several blocks during the week can save hours in

5
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FRRNLQJ7KLVJXLGHSURYLGHVHYHU\WKLQJ\RXQHHGIRUDZHHNRIKHDOWK\detoxifying
meals – shopping list, cooking schedule, day-by-day menu and recipes. Let me
show you that helping your body detox can be easy and fun!
I am passionate about the power of food to transform our health and nourish our
bodies. My goal is for you to incorporate 7KH:LOGDWDULDQ.LFNVWDUW'HWR[
periodically into your life to help your body be the best that it can be.
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BASIC PRINCIPLES | THE BIG THREE

Whether you are new to detoxing or not, you will notice that the :LOGDWDULDQ
.LFNVWDUW'HWR[ is different. It asks you to remove many generally healthy foods –

those which are included and even encouraged on many other cleanses. The foods
you will be asked to remove center around the Big Three – protein, fat and sulfur.
3URWHLQV are structures composed of one or more chains of amino acids. These serve
as building blocks for the body’s cells, tissues and organs. Many plant foods contain
protein but animal foods have more. A key tenet of the Wildatarian philosophy is to
only consume those proteins which are easier to digest and absorb, and avoid those
which are likely to contain amyloids – misfolded or damaged protein structures which
contribute to toxicity, inflammation and cancer. Amyloids have been linked in
academic research to innumerable chronic diseases such as Type I diabetes,
Alzheimer’s, Parkinson’s and autoimmune conditions. Amyloids can be found in
commercial beef and chicken and are likely present in most inflamed animals – those
burdened by internal infections, hormones, antibiotics and food which they cannot
digest. Your 7-day program will limit the animal protein you consume to fish - the
easiest type to digest.
6XOIXU- a dietary compound found in many healthy foods - plays two distinct roles in
our detoxification systems. On the one hand, it helps the liver metabolize toxic
substances by supporting the two phases of liver detoxification, but on the other, it
can burden those same pathways and contribute to diseases such as Crohn’s, ulcer-
ative colitis, and arthritis. Many people are genetically vulnerable to inefficient sulfur
processing, and for those individuals consuming too many healthy foods such as
broccoli and kale can burden body functions and exacerbate unpleasant symptoms.
A short-term abstention from sulfur-rich foods is a key principle of your 7-day program.

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'LHWDU\IDW - a key macronutrient - is making a well-deserved comeback into most
lists of healthy foods. It’s gratifying to see the debunking of flawed dietary advice
which encouraged us to cut back on fatty food. It is now well known that eating good
fat does not make one fat or cause cardiovascular disease. However, consuming a
diet high in fat can occasionally cause genetically vulnerable people to become fat
malabsorbed - where the body is unable to properly digest and metabolize this
macronutrient. Such a state increases our toxic body burden, clogging detoxification
pathways and promoting dysfunctions such as gut permeability, hormone imbalances
and acne. Your 7-day program will only include foods lower on the dietary fat
continuum - avoiding both plant and animal foods with the highest fat content.
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JOREDOIRRGDQGfeed crop output is affected by mycotoxins, which may feed
unwanted pathogens, disrupt the integrity and balance of the gut biome, and promote
amyloid formation. These types of overgrowths can also be found in corn, soy, and
many other grains.

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Caffeine
How many people today rely on caffeine to get them through the day? Many of our
clients are hoping that their eating plan will include this substance. Although the
Wildatarian philosophy does not exclude caffeine in general, we will ask you to
eliminate it for 7 days. Caffeine can overly stimulate the adrenal glands – our body’s
stress–handling engine - and slow overall detoxification down. In addition, drinks high
in caffeine such as coffee and black tea tend to be acidic and often contain mold and
toxic pesticide residue. Please wean off caffeine over 3-5 days prior to starting the
:LOGDWDULDQ.LFNVWDUW'HWR[ by cutting down on your daily intake. Caffeine
withdrawal often causes headaches – just know these may come and do not be
concerned.
Stress
Stress is a truth of our generation. It is a whole-body toxin which disrupts key
physiological function and facilitates negative gene expression. The human body is
well able to handle short, intense periods of stress. What it cannot do is adapt to a
constant onslaught of both acute and low-level stress. Our Standard American
Lifestyle is filled with relentless stressors – cell phones, traffic, social media, troubling

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IXQFWLRQVWKDWDUHVRUHO\QHHGHG,QDGGLWLRQIXQFWLRQLQJLQDFRQVWDQWVWDWHRIlow-level
stress diverts the body’s resources away from key functions such as digestion and
tissue repair. The stress response can also disrupt our ability to process fats - impairing
digestion, affecting stool and hampering hormone metabolism. When the body cannot
break down and assimilate fat, the benefits of healthy constituents such as omega-3s
and mono-unsaturated fatty acids are less available to us. In this state we increase
body burden and are more likely to experience PMS, acne, allergies and fatigue.
It is important that you identify the various sources of stress in your life. The goal of
stress management is part of the Wildatarian lifestyle. We have included simple wild
de-stress techniques for your :LOGDWDULDQ.LFNVWDUW'HWR[Your body can not
upregulate detoxification when it’s asked to deal with poorly managed stressors.
Sugar Cravings
The Wildatarian Kickstart Detox should not cause any unpleasant side effects or bring
on uncomfortable symptoms with one likely exception. Some people may experience
sugar withdrawal. This is especially true for those who are used to consuming exces-
sive amounts of sugar-laden, processed, and refined foods such as breads, sweets,
pasta, and chips. It is well known that sugar is more addictive than many forms of illicit
drug-experiments with rats conducted at Yale University proved the highly addictive
nature of sugar as compared to heroin and cocaine. Human studies using functional
MRIs show that sugar stimulates opioid receptors in our brains. So, it’s no surprise that a

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reduction in the amount of ingested sugar can produce symptoms of withdrawal,
such as:
v Light headedness
v Sugar cravings
v Desire to binge eat
v Anxiety, depression, or irritability
v Headache
v Fatigue
v Muscle aches
While these symptoms are unpleasant, they should not linger. Just remind yourself that
it’s only for seven days; who knows, you may just find that you feel better without all
those sugars!
Juice
When most Americans take a drink of something these days, it more than likely
contains high fructose corn syrup or artificial sweeteners (many of which have been
linked to cancer), artificial colors, artificial flavors, preservatives and very little of much
else. Fruit drinks and even most fruit juices list high fructose corn syrup as their first
ingredient. These so called “beverages” do almost nothing to support health, and, in
fact, may contribute to disease. These drinks always increase toxicity and
inflammation. A daily green juice will be an invaluable tool in your 7-day detox. Think
of it like a nutrition IV – an infusion of easily absorbable, bio-available nutrients;
substances such as vitamins, minerals, plant anti-oxidants and chlorophyll. Juicing is
fantastic for those with high

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flow of lymph - our body’s trash collector. The lymphatic system is a network of vessels
and nodes throughout the body. Unlike the circulatory system which carries blood and
is powered by the heart, the lymphatic system has no built-in pump mechanism.
Movement is needed to promote lymph flow.
I encourage you to abstain from intense exercise during the :LOGDWDULDQ.LFNVWDUW
'HWR[, and instead to engage in gentle activities such as walking, deep breathing and
stretching. Exercise is great for us, but it does create oxidation and inflammation in the
body. While detoxing, I encourage you to refrain from anything which taxes the body
for 7 days.
Mindset
The mind is intimately connected to the body - in fact, they are inseparable. Every
thought you think and emotion you feel leaves a “footprint” in the body and can change
gene expression. Dr. Candace Pert, past professor in the Department of Physiology
and Biophysics at Georgetown University’s School of Medicine and author of

Molecules of Emotion: The Science Behind Mind-Body Medicine, helps us understand
the power that our mind has over the physical body. She describes how thoughts and
feelings directly and profoundly affect our health and well-being. This new science
illuminates that we are one system integrated at a molecular level, so treating the
physical body separately from the emotional state is not sensible.
Notice negative thought patterns and reframe them toward a positive, productive frame
of mind. Fill your day with affirmations which can help your body detoxify, such as:

13
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Focus on Food Quality
Our society has chemicalized agriculture and food production. As a result, our bodies
and immune systems are confused by the thousands of chemicals, preservatives, and
additives in the food we eat. I believe that food is the source of the majority of toxins in
our lives.
For the duration of this detox, and optimally for the long term, please buy organic
when possible - especially for foods on the Environmental Working Group’s list of the
“Dirty Dozen” and “Dirty Dozen Endocrine Disruptors” (refer to ZZZHZJRUJ for more
information). Buy pasture-raised, hormone and antibiotic free animal protein, avoid

14
processed vegetable oils / anything with transfats or hydrogenation and stay away
from high fructose corn syrup. When shopping food with labels, follow my philosophy
regarding food labeling. If you cannot read or pronounce the ingredient, then you
should not be putting it into your body - FDQ¶WUHDGLWZRQ¶WHDWLW Packaged food
should have as few ingredients as possible - 7 or less optimally - and not contain
anything that is enriched, processed or refined.

15
SHOPPING LIST
This is a comprehensive shopping list for you – you can leave out those
staple items you already have in your kitchen.
FOR THE FRIDGE: FOR THE FREEZER:

o Wildcaughtsnapperfillets2 o Frozen blueberries - 1 package
o Frozen spinach - 1 bag
FORTHEPANTRY o Frozen mahi burger - premade
o Almondbutter1jar o Frozen precooked quinoa
o BrownBasmatirice1package
PRODUCE:
o Buckwheatpastaglutenfree1package
o Asparagus - 2 bunches
o Brownricequinoapasta1package
o Avocado - 3 ready-to-eat
o Brownricewraps1package
o Bagged or boxed organic salad greens -
o Buckwheatorbrownricecrispscrackers
baby lettuces, romaine, salad mix or
1boxpackage
others
o Cannedchickpeas2
o Bell pepper (red) - 2
o Cannedblackbeans1
o Blueberries - 1 container
o Cannedredbeans2
o Butternut squash - 1 medium or one
o Cannedfireroasteddicedtomatoes2
package cubed
o Coconutmilk,organic,LITE-1can
o Cucumbers - 10 large
o Quinoaflakesforhotcereal
o Cilantro - 5 bunches
o Salsa-1packageorjar,chunkymild
o Eggplant - 1 medium
o Skipjacktuna-2cans
o One bunch fresh parsley
o Shelledsunflowerseeds-1bag
o Fresh spices - oregano, rosemary, sage
o Steelcutoats1package
-buy what is available
o Sunflowerbutter-1jar
o Hummus - 2 tubs, not garlic flavor
o Sulfitefreedriedcherriesandcranberries
o Lemons - 1 bag
- 1containereach
o Lime - 2
o Tabasco©sauce
o Mango - 2 fresh or 2 containers cut
o Vegetablebroth,organic-1container
mango
STAPLES o Papaya (sliced) - 1 package
o EVOO o Raspberries - 1 container
o Driedorganicspicesandspicemixes o Sweet potatoes - 2 medium
 Sealsalt,blackpepper,basil, o Tomatoes (baby) - 1 package
cinnamon,curry,ginger,oregano, o Watermelon - 1
rosemary,chilipowder,paprika o Yellow squash - 1
o Applecidervinegarraw o Zucchini - 2
o Sweet onions - 2
o yellow onions - 4
o green onion bunch - 1

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COOKING REGIMEN
SUNDAY | cook and prep
Sautee or roast two bunches of asparagus
Make ½ package of buckwheat pasta
Make Berryful Steel-Cut Oatmeal – freeze half once made in glass
container; leave space in glass container for expansion
Make Red Beans and Rice
Make Thai Basil Coconut Curry and Squash Soup
Defrost 1 package of quinoa
Wash and dry blueberries
Make Wildatarian Detox Juice
Wash and slice red pepper
T8(6'$<_ Prep Juice

Make Red Bean Dip – convertible from Red Beans and Rice
T+856'$< _Fook and prep

Make Andalusian Snapper
Make Mango and Black Bean Salad
Roast a large tray of zucchini and squash (slice: 1 zucchini, 1 squash, 1 eggplant )
Roast 2 sweet potatoes
Cook ½ package brown rice quinoa pasta
Wash and slice red pepper

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Wednesday:

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WILDATARIAN® KICKSTART DETOX

© 2019 Healing Paths, LLC | TERICOCHRANE.COM

© 2019 Healing Paths, LLC | TERICOCHRANE.COM

© 2019 Healing Paths, LLC | TERICOCHRANE.COM

Welcome to the Wildatarian® Kickstart Detox!

ant symptoms. This is why the :LOGDWDULDQ.LFNVWDUW'HWR[ is so effective – it’s completely

© 2019 Healing Paths, LLC | TERICOCHRANE.COM

drink, the food we eat, our personal care products,

household chemicals, furniture, paint, and even clothing - all

place a toxic burden on the body which must be dealt with. In

addition, the body itself, as a result of its normal function,

generates metabolic wastes which if not properly eliminated

can build up in the body.

person and not affect another. Luckily, we understand that

reducing the amount of incoming toxins and helping our

© 2019 Healing Paths, LLC | TERICOCHRANE.COM

to have clean, fast food at home!

© 2019 Healing Paths, LLC | TERICOCHRANE.COM

bodies. My goal is for you to incorporate 7KH:LOGDWDULDQ.LFNVWDUW'HWR[

© 2019 Healing Paths, LLC | TERICOCHRANE.COM

BASIC PRINCIPLES | THE BIG THREE

.LFNVWDUW'HWR[ is different. It asks you to remove many generally healthy foods –

contribute to toxicity, inflammation and cancer. Amyloids have been linked in

academic research to innumerable chronic diseases such as Type I diabetes,

Alzheimer’s, Parkinson’s and autoimmune conditions. Amyloids can be found in

easiest type to digest.

© 2019 Healing Paths, LLC | TERICOCHRANE.COM

'LHWDU\IDW - a key macronutrient - is making a well-deserved comeback into most

pathways and promoting dysfunctions such as gut permeability, hormone imbalances

GHWR[&HUWDLQW\SHVRIQXWVDQGOHJXPHVVXFKDVSHDQXWV pistachios, SHDVJUHHQ

)RRGDQG$JULFXOWXUH2UJDQL]DWLRQ )$2 VWXG\DSSUR[LPDWHO\SHUFHQWRIWKH

JOREDOIRRGDQGfeed crop output is affected by mycotoxins, which may feed

many other grains.

© 2019 Healing Paths, LLC | TERICOCHRANE.COM