mini-cleanse 2017 marielle heidebrink

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2 Sometimes, we just need to begin again. This guide is for all of those times. I m a big believer in the healing power of food, the importance of intention, and the beauty of simplicity. Today, we re going to focus on all those principles. Here s the plan. Today, or whenever you complete this one day mini-cleanse, you re going to: Eliminate processed food, coffee, alcohol, sweeteners, dairy, and gluten. Set a strong intention, and allow it to anchor you. Drink lots of water. Eat lots of fruits and vegetables. Drink a smoothie that is amazing. Take a soothing bath. Sleep like you haven t in years. That might seem like a lot, but don t worry. I have you covered. From years of living the good life, I know that feeling amazing doesn t have to be hard, and cleaning up your act doesn t need to feel difficult. In fact, it can be delicious. It can be joyful. It can be filled with love. This mini-clean eating guide is all about showing you the softer, smoother, and tastier way to the life of your dreams. Kick back, relax, and enjoy yourself. If you need anything, reach out. I m here to listen, guide, and share. with lots of love, Marielle Heidebrink holistic health and wellness coach

3 Daily Guide MEAL PLAN UPON WAKING Morning Elixir BREAKFAST Berry Bliss Smoothie SNACK Hummus + Veggies LUNCH Savory Thai Squash Soup DINNER Salmon + Roasted Cauliflower & Arugala Salad BEFORE BED big mug of herbal tea GOALS Aim to drink 1/2 of your body weight in ounces. Stay mindful of your intention. Stick to the food guidelines laid out on page 2. HELPERS & HEALERS For restful sleep, take 200mg of magnesium glycinate powder before bed. Make sure it is magnesium glycinate, and not another form of magnesium.

4 THE NIGHT BEFORE Plan your food. Make sure you have the ingredients you ll need on hand. If you re a busy person, you will want to prepare the soup and prep the cauliflower the night before. UPON WAKING Make your morning glory elixir, and give yourself 3-5 minutes of space as you drink it. Use this time to tune into your vision of what good health looks like in your life. Good health is more than just physical health. This is health in a larger sense as it pertains to relationships, emotions, career, creativity, spirituality, physical activity, self-love, self-care, and environment. Once you have a sense of this healthy life, set an intention for the day. This intention will anchor you as your move through the day--it provides a very important why. Seal this intention with 3 big breaths in through your nose and out through your mouth. MOVEMENT Movement is hugely important aspect of any healthy lifestyle. A lovely stroll, a soothing yoga class, intense spinning, or strength training are all awesome options! I like to mix it up to keep from getting bored. It s important to have a mix of hard and soft training to help your body flourish and to achieve balance. SELF-CARE Anytime we take the time to slow down even if it is only for one day we have the ability to broaden the scope of our awareness. This allows us to reflect more on our daily actions. So take this time bring some mindfulness to how you are treating yourself and the world around you. What simple actions can you take to improve your quality of life to both your emotional/mental and physical body? How can you be good to yourself? Some of my favorite ways to care for myself include: Knowing when to say no--don t overstretch yourself. Have strong boundaries! Getting to sleep on time. Sleep is a spiritual practice, and I loooove our 8 hours per night.

5 Drinking enough water! The golden rule is aiming to drink 1/2 of your body weight in ounces each day--more on days when you sweat! Baths! I love to load up a nightly bath with Epsom salt (2 pounds), kosher salt (2 pounds), baking soda (2 cups), and our favorite essential oils. Journaling. Journaling can offer you a way to release pent up energy and emotions, and also give you a safe place to step back and reflect upon your life. FOOD I ve set up an awesome, simple eating plan for you to follow. It s pretty basic, so feel free to add in healthy snacks, or a second smoothie, to make sure that you are never hungry! Hunger isn t the goal-- nourishment is. I do recommend sticking to these easy food guidelines: eliminate processed food, coffee, alcohol, sweeteners, gluten, and dairy. Above all else, use this as an opportunity to take great care of yourself in a loving and focused way.

6 recipes

7 morning glory lemon elixir SERVES 1 PREP TIME: 5 MINUTES COOK TIME: -- INGREDIENTS 1/2 lemon, juiced 1-2 tsp fresh grated ginger small pinch of cayenne 1 tsp raw honey 16 oz. water DIRECTIONS 1. Upon waking, heat 16 oz. of fresh, filtered water in tea kettle or small pot on the stove. 2. Add the grated ginger, and cayenne pepper, lemon juice, and honey to a large mug.. 3. When hot, but not boiling, pour the water into your mug, and give it a stir to mix everything together. 4. Drink up and detoxify!

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9 berry bliss smoothie SERVES 1 PREP TIME: 5 MINUTES COOK TIME: -- INGREDIENTS 1 cup frozen blueberries 1 cup frozen strawberries 1 tbsp almond butter 1/2 lemon, squeezed 1/4 tsp vanilla extract 1/2 tsp cinnamon 1 cup water or almond milk 1 scoop collagen protein powder OR 1 scoop vegan protein powder, optional DIRECTIONS 1. Combine all ingredients in the jug of your blender. 2. Blend until silky smooth. 3. Add more liquid if needed to achieve desired consistency.

10 savory thai squash soup SERVES 8 PREP TIME: 15 MINUTES COOK TIME: 40 MINUTES INGREDIENTS 2 tsp olive oil 2 c. each: sliced leeks, chopped celery, and carrots, peeled and chopped 2 cloves garlic 1 tbsp fresh grated ginger 1/4 tsp ground coriander 1 tsp turmeric 1 tsp smoked paprika 24 oz. orange squash of choice, cubed 6 cups homemade broth, or water 1 tbsp coconut aminos 1 can light coconut milk 2 tsp dijon mustard 1 tbsp lime juice 1 tbsp nutritional yeast sea salt, to taste (I use about 1 tsp) DIRECTIONS 1. In a large soup pot, heat oil until shimmering. Add onion, carrot, and celery. Sauté for 5 minutes. Add garlic and ginger. Sauté for another minute, and add coriander, turmeric, and smoked paprika. Sauté until combined. 2. Add squash and broth or water. Bring to a simmer and cook, stirring occasionally, until all the veggies are tender. This will take about minutes. 3. Puree the soup using an immersion blender, or a regular blender. If you like your soups chunkier, puree only half of the soup. 4. Add the remaining ingredients, and bring back to a light simmer. Stir well to combine, and adjust seasonings to taste.

11 simply delish salmon SERVES 2 PREP TIME: 5 MINUTES COOK TIME: 10 MINUTES INGREDIENTS 2 6 oz. salmon fillet, preferably wild caught 1 tbsp coconut oil sea salt & pepper DIRECTIONS 1. Heat a large cast iron skillet over medium heat. 2. Pat the salmon dry. Season generously with salt and pepper on both sides. 3. When the pan is thoroughly heated, turn the temp up to medium-high and add the oil. 4. Once the oil shimmers, add the salmon-- skin side down-- to the pan. Cook for 4 minutes. Turn carefully, and cook the other side for another 3 minutes. 5. Remove from heat. Serve atop the Cauliflower & Arugala salad and drizzled with Creamy Dijon Dressing (recipe follows). creamy dijon dressing SERVES 6 PREP TIME: 10 MINUTES COOK TIME: -- INGREDIENTS 2 tbsp cashew butter 2 tbsp organic dijon mustard 2 tbsp coconut aminos 2 tsp balsamic vinegar 1/4 tsp salt 1/4 tsp pepper 2 tbsp unsweetened, unflavored almond milk DIRECTIONS 1. Combine all ingredients in a small jar. Stir well. Put the lid on and shake vigorously to combine. 2. If you prefer, you can add all ingredients to your blender and blend to combine. 3. Adjust salt and pepper to taste.

12 cauliflower & arugala salad SERVES 4 PREP TIME: 10 MINUTES COOK TIME: 35 MINUTES INGREDIENTS 1 head cauliflower, broken into small florets 2 tbsp olive oil 3 garlic cloves, minced 1/2 tsp sea salt 1/2 tsp poultry seasoning (I only use this one) 1 bag/clamshell of arugala 1 tbsp pumpkin seeds DIRECTIONS 1. Preheat oven to 400ºF. 2. In a large bowl, toss cauliflower, olive oil, garlic, sea salt, and poultry seasoning together. 3. Spread evenly on a large baking sheet, and roast for minutes or until golden and cooked through. 4. Once the cauliflower is cooked, toss with arugala and pumpkin seeds. 5. Serve in shallow bowls topped with the salmon, and drizzled with Creamy Dijon Dressing.

13 Ready to sign up for the 21-day Resolution Wellness Cleanse running from ? Click the link below! about marielle Hi! I m Marielle Heidebrink, and I m a Detroit-based holistic health and wellness coach on a mission to positively impact ten thousand women in ten years. I work with women to help them build their healthiest bodies and their happiest lives. I focus on weight management, digestive distress, emotional eating, stress relief and self-love. When I m not nurturing greater health through better food, you can find me blazing through novels with bright covers and happy endings, and enthusiastically teaching yoga whilst wearing colorful pants. I m passionate about passion, sisterhood, and storytelling. I love love, chocolate, and curry. I want great things for my life and yours. If you want to discover how to become your most nourished self, connect with me below. facebook.com/marielleheidebrink x marielle@marielleheidebrink.com