Reboot Your Body in 5 Days

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2 Table of Contents INTRODUCTION...3 WHAT TO EXPECT...5 WHAT TO EAT...7 WHAT TO AVOID...7 GETTING STARTED...8 GOAL SETTING & ACTION PLANNING ADDITIONAL RESOURCES DAY MEAL PLAN RECIPES (Breakfast) RECIPES (Lunch) RECIPES (Dinner) RECIPES (Snacks) RECIPES (Juices) RECIPES (Green Smoothies) RECOMMENDED SHOPPING LIST... 39

3 INTRODUCTION Congratulations! Downloading this e-book is the first step to changing your health for the better. The first step is always the hardest when deciding to do a detox. This will be a valuable resource for you for your first detox and ongoing detoxes. Why 5 days? I have found that anything less that 5 days is not enough and anything more than 5 days can tend to be difficult especially when you lead a busy lifestyle. This does not mean you can t do more or less, simply halve or double the recipes in this e-book to suite your requirements. Why is a detoxification of the body important? Detoxing the body restores, rebalances and replenishes your body s energy and nutrient stores. A busy lifestyle, stress, eating on the run, exposure to chemicals (car fumes, cleaning products, chemicals in foods etc ) and the unhealthy foods consumed along the way causes a build up of toxicity in the body which can appear as stomach pain, bloating, weight gain, candida, overheating, cold/flu like symptoms, low energy, feeling sluggish etc the list goes on. A detox every 6-12 months helps the body get rid of the build up of yuck and give it s a fresh clean start. Just as a fish tank needs to be cleaned our regularly, so does your body. Feeding your body healthy food is not going to have the same effect as a good flush out just as feeding fish living in a dirty fish tank is not going to clear up their tank. Some of the benefits of detoxing your body are: Weight loss Feeling awake and alert

4 Increased energy Increased motivation Strengthened immune system Mental clarity Your insides feel clean Brighter skin Disappearance of candida, bad breath, bloating, stomach pain etc

5 WHAT TO EXPECT The healthier you are the easier the detox will be. If you haven t done a detox in a while (or ever) and regularly consume meat, dairy, coffee, sugar, fatty foods, refined carbohydrates it will pay to spend the first 2 days easing yourself into the detox. Some of the things you may experience during a detox are: Headaches Dizziness Fatigue Tiredness Intense cravings for food Diarrhoea or constipation Know this is normal and will subside. This can stop people from continuing and does take some will power, however when you push through the benefits you ll receive at the end will outweigh any pain had. Cravings are what generally tips people over the edge. A few things to help you through this are: 1. Change how you feel about the food by thinking about the food you desperately want and visualising it changing from hot to cold, sweet to sour, fresh to mouldy, mouth watering to bland. You can even visualise it tasting like something else (i.e. chalk or gherkins) or causing your waist to expand. 2. Create a list of all the foods you are craving and tell yourself as soon as the detox is completed you ll go out and eat that favourite dish or buy that

6 favourite food again. This stops the deprivation feeling setting in where you want something but cant have it ever again. You ll also find once the detox is finished you won t want to put unhealthy food into your clean body.

7 WHAT TO EAT Whole vegetables Leafy greens Fresh Herbs Beans & Lentils Fruit Whole grains Nuts & Seeds Cold pressed olive oil WHAT TO AVOID White breads, pastas and grains Dairy and eggs Processed sugar Fried and fatty foods Meat Coffee Alcohol Sugary drinks

8 GETTING STARTED Know your WHY Without a good reason to do a cleanse you ll more often than not postpone it, quit half way through or never start. Know why you want to do this and write it down so you can refer to it during the 5 day period. Your why may be because you re sick of that extra weight hanging around, you have candida that wont go away, your belly bloats up after meals, you have bad breath, you stick out the bathroom after number 2 s, your skin is dull and pimply, you sweat too much and/or you are over feeling cloudy and fatigued. It may be hard admitting to yourself that you have some or many of these things but the thing to focus on is that you re going to do something about them. Lock in your dates Choose a 5 day period where you are able to take it easy i.e. around the weekend, when you have rostered days off or holidays. Once you have those dates lock them in and commit to them. Easing into it A few days before doing the detox start preparing your body by upping your intake of water, reducing your intake of meat, caffeine, sugar, dairy, carbs and increasing your intake of vegetables and leafy greens.

9 Clean out your fridge/pantry Give your pantry and fridge a good clean out of any temping foods. Even if you just hide them for the 5 day period. The last thing you ll want is to be tempted by those foods during the detox. Equipping your kitchen During the 5 day period you ll need a blender and a juicer so you can make all your green vegetable juices and smoothies. Shopping for food Stock up on supplies for your detox so you have all the ingredients to hand during the 5 day period. The last thing you may feel like doing is going to the shops and being temped by all the unhealthy food to hand. Hydration Ensure you drink plenty of fluids during the 5 days, 3-4L where possible which includes juices, smoothies and filtered water. The body is at least 60% water and is the crucial component of all bodily fluids: blood, lymph, digestive juices, urine, tears and sweat. Water is involved in almost every function such as: circulation, digestion, absorption and elimination of waste. Rest During the 5 day period you may feel more tired than usual. Rest as much as you can and avoid over exerting yourself during this period of time. Towards the end of the 5 days you ll begin to feel an increase in energy

10 GOAL SETTING & ACTION PLANNING To get you started on your detox it s important to know what why your doing this detox, what your outcome is, what may stop you, how your going to prevent that from happening and how you will reward yourself along the way so you see it through. What is my why? Why do I want to do this detox? What do I have going on in my body that I want to fix: What do I want to achieve? What do I want to achieve by doing this detox?

11 What may stop me from seeing the detox through and what am I going to do/put in place to prevent that from happening? What may stop me: How I will stop it: How will I reward myself for seeing the detox through? What preparations do I have to make to start this detox?

12 ADDITIONAL RESOURCES Below are some additional detox helpers to give you a better detox. I do not get any kick backs for promoting or telling you about these products/services, I simply want to share these with you. Weight Loss Wraps If you re wanting to lose a few extra kilos during the detox these wraps aid in releasing fat around what ever area of your body you choose. Yes, they actually work. You can get 4 wraps for $ (includes postage). For more information visit: Greens & Tonics

13 These are the green powders & liquids I use, not just for detoxing but as part of my healthy eating lifestyle. They have been developed by Dr Robert Young and in my opinion are one of the most effective green powers out there. The taste is palatable compared to others on the market and are reasonably priced too. During your detox mix 1 scoop of the miracle greens, 1 scoop of the power plants and 8 drops of the liquid chlorophyll in the 750ml drink shaker have this 2-3 times during the day. Also consider buying the phlush product, 1-2 scoops a day will give you a good flush out. It s designed to eliminate toxic waste and move through any undigested food in your intestinal track. For more information visit: (select Alkaline Balancing) Detox Foot Patches These foot patches help you detox while you sleep and are a great addition to a detox. Various brands can be ordered online and can be found at your local health food store or chemist.

14 Aloe Vera Juice Alovera Juice is natures own superfood, its high in vitamins, minerals and amino acids. Alovera aids in digestion, reduces inflammation, boots your immune system, aids in detoxification and alkalises the body. Add alovera juice to your green juices and smoothies during the 5 day period. Organic Where possible buy organic such as broccoli, zucchini, cucumbers, carrots, leafy greens etc... The less chemical in your body the better. Massage A massage can aid in the removal of toxins from your body. After a massage ensure you drink plenty of water to help flush the toxins out of your system.

15 Exercise Moderate amounts of exercise each day helps your lymphatic system flush out the accumulated toxins in your system. Promise Pay This is a great website for those who find it hard to commit to goals and need something to keep them accountable. You simply make a promise and commit to paying a certain amount to a charity of your choice if you don t achieve it. For more information visit:

16 5 DAY MEAL PLAN DAY 1 MEAL PLAN Breakfast Morning Tea Lunch Afternoon Tea Dinner Supper Brown rice with diced avocado & tomatoes Green Juice Green Soup Soaked Almonds Roast Vegetables with Hommus Green Juice DAY 2 MEAL PLAN Breakfast Morning Tea Lunch Afternoon Tea Dinner Supper Steamed Broccoli with Pine Nuts Green Juice Kale Salad with Pumpkin Seeds Veggie sticks with hommus Stir Fry Vegetables with Brown Rice Green Juice

17 DAY 3 MEAL PLAN Breakfast Green Milk Morning Tea Lunch Afternoon Tea Dinner Supper Green Juice Roast Beetroot Salad with Walnuts Green Smoothie Roast Vegetables with Amaranth and Cashews Green Juice DAY 4 MEAL PLAN Breakfast Morning Tea Lunch Afternoon Tea Dinner Supper Brown rice with diced avocado & tomatoes Green Juice Green Soup Banana Quinoa Summer Salad Green Juice

18 DAY 5 MEAL PLAN Breakfast Morning Tea Lunch Afternoon Tea Dinner Supper Steamed Broccoli with Pine Nuts Soaked Almonds Colourful Summer Salad Green Juice Roast Vegetables with Hommus Green Juice

19 RECIPES (Breakfast) Steamed Broccoli with Pine Nuts Ingredients 2 cups of diced broccoli (preferably organic) 2 tbs of pine nuts 1 tbs Cold pressed olive oil Sea salt and cracked pepper Method Lightly steam broccoli then add pine nuts, olive oil and sea salt and cracked pepper.

20 Brown Rice with Avocado and Tomato Ingredients ½ cup of brown rice ½ cup diced avocado ½ cup of diced tomato 1 tbs Cold pressed olive oil 2 tps Liquid Bragg (or Tamari Sauce) Herbamare seasoning Method Place rice in a saucepan and add 3-4 cups of water, bring to the boil and stir occasionally. Reduce heat and boil uncovered for minutes. Remove from heat, drain well and serve with diced avocado and tomato. Add olive oil, liquid bragg and herbamare seasoning.

21 Cleansing Green Milk Ingredients 1/2 cup of soaked almonds (soaked in water for a few hours or overnight) 1 large cucumber 5 celery sticks 3 stalks of kale Method Almond Milk: in a blender add 1/2 cup of soaked almonds and 1.5 cups of filtered water. Blend on high for 1-2 minutes. Drain mixture through a mesh bag, separating the pulp from the milk. Juice: in a juicer juice the cucumber, celery sticks and kale. In a 1L jug or water container add juice and almond milk together and shake until combined.

22 Green Smoothie Ingredients 2 cups of spinach ½ large cucumber ½ avocado 1 green apple 1 teaspoon of grated fresh ginger 2 cups of filtered water Method: In a blender add all ingredients and blend on high for 1-2 minutes

23 RECIPES (Lunch) Green Detox Soup (makes 4 serves) Ingredients 1/2 onion (diced) 2 cloves of diced garlic 1 tablespoon of oil 3 cubes of vegetable stock 1 litre of water 1 large broccoli (cut into chunks) 1 large zucchini (cut into chunks) 250g of spinach 1 teaspoon of cumin 1 teaspoon of turmeric 1 teaspoon of coriander

24 Method Add 1 litre of water and 3 cubes of stock to a large pot and bring to the boil Add chunks of broccoli and zucchini and boil for 10 minutes Fry onion and garlic in a separate pan for 2 minutes Add onion, garlic and remaining spices to the mix Turn off the heat and add spinach Let cool slightly then put mixture into a blender and blend until smooth

25 Kale Salad (makes 4 serves) Ingredients 1 medium bunch of kale (12 medium pieces) 4 tbs pumpkin seeds 1 cup cherry tomatoes ½ cup kalamata olives Salt & pepper 1-2 tbs of cold pressed olive oil ½ lemon Method Chop up kale and place in a mixing bowl then add a few pinches of sea salt & 1-2 tablespoons of olive oil. Massage into the kale leaves until tenderised. Add pumpkin seeds, cherry tomatoes and kalamata olives Then add a dash of cracked pepper and lemon juice.

26 Roast Beetroot Salad (makes 4 serves) Ingredients 2 large beetroot 4 handfuls of baby spinach 1 ½ cup walnuts 1-2 tablespoons olive oil Sea salt Method Pre heat oven to 200 degrees then line a baking tray with baking paper. Dice up beetroot, place pieces on baking tray then drizzle with olive oil and salt Bake beetroot for 20 minutes then let sit for 5 minutes In 4 separate bowls add baby spinach, walnuts, roasted beetroot pieces and drizzle with olive oil.

27 Colourful Summer Salad (makes 4 serves) Ingredients 4 handfuls of salad leaf mix 1 medium diced cucumber 1 grated carrot ½ grated beetroot 1 diced avocado ½ cup cherry tomatoes ½ cup kalamata olives 1-2 tablespoons olive oil Method Place ingredients in salad bowl starting with the salad leaves then finishing with the grated carrot and beetroot. Drizzle olive oil over the top and serve.

28 RECIPES (Dinner) Roast Vegetable and Amaranth (makes serves 2) Ingredients 1 cup diced zucchini 1 cup diced broccoli 1 cup diced cherry tomatoes 1 cup diced red capsicum ½ cup diced green capsicum ½ cup diced baby corn 1 cup of diced spinach ½ cup amaranth Olive oil ¼ cup cashews 1 tsp herbamare seasoning ½ tsp rock salt ½ lemon

29 Method Pre heat oven to 200 degrees. In a medium sized baking dish add all vegetables (exc. spinach), drizzle with 2 tsp olive oil and sprinkle herbamare seasoning. Place in oven for minutes, until vegetables look roasted. In a small pan place ½ cup of amaranth and ½ cup boiling water. Bring to a boil then reduce heat and simmer, uncovered, until water is absorbed, about 20 minutes. Mix the roast vegetables, fresh spinach and amaranth together then top of cashews. Add rock salt and lemon juice.

30 Stir Fry Vegetables with Brown Rice (makes 1-2 serves) Ingredients 1/2 cup cherry tomatoes 1/2 cup broccoli 1/2 cup zucchini 1/2 cup asparagus 2 tbs cold pressed olive oil ½ tsp herbamare seasoning ½ tsp turmeric 1/2 cup of brown rice Sea salt and lemon juice Method Place rice in a saucepan and add 3-4 cups of water, bring to the boil and stir occasionally. Reduce heat and boil uncovered for minutes. Remove from heat, drain well. Using a separate frying pan set the heat to medium and add olive oil, vegetables, herbamare and turmeric. Fry for 5 minutes then stir through brown rice. Add a pinch of sea salt and a splash or two of lemon juice.

31 Quinoa Summer Salad (makes serves 2) Ingredients ½ Onion 2 cloves of garlic 3 sticks of diced celery 1 cup Quinoa 2-3 cups vegetable stock 1 bunch of Coriander ½ cup diced orange ½ cup pistachios Extra flavour: Herbamare, sea salt and lemon Method In a pot add 1 cup of quinoa and 2-3 cups of vegetable stock, bring the boil and simmer for 10-15min. Once the quinoa is cooked drain and put to one side. Fry onion and garlic on high heat for 2-5 minutes, put to one side In a salad bowl add quinoa, onion & garlic, celery, coriander, orange and pistachios Serve with herbamare, sea salt and a squeeze of lemon Roast Vegetables with Potato, Cashews and Hommus

32 Ingredients 1 cup red diced capsicum 1 cup diced zucchini 1 cup diced beetroot 1 cup diced broccoli 1 cup diced potato 1 cup diced baby corn 2-3 tbs hommus 1tsp herbamare seasoning 2 tbs olive oil sea salt Method Pre heat oven to 200 degrees. In a large baking dish add all vegetables drizzle with 2 tsp olive oil and sprinkle herbamare seasoning. Place in oven for minutes,

33 until vegetables look roasted. Sprinkle with cashews and serve with a dollop of hommus.

34 RECIPES (Snacks) Soaked Almonds Soak ½ cup of almonds overnight then drain and eat. Banana A piece of fruit such as a banana

35 Hommus & Veggie Sticks (makes 3 cups of hommus) Ingredients: 600g chickpeas 3 garlic cloves 2 tbs tahnini 1 tsp cumin 100ml cold pressed olive oil Juice of 1 lemon ¼ cup water Hommus: Blend all ingredients in a food processor until smooth. Place in an airtight container and refrigerate for up to 4 days. Serve with vegetable sticks

36 RECIPES (Juices) Super Green Detox Juice 4 large kale leaves 2 handfuls of spinach 1 bunch of parsley 1 large cucumber 4 pieces of celery 1 green apple Juice of ½ Lemon Colourful Juice 4 large kale leaves 1 large cucumber 4 celery 2 carrots ½ beetroot 1 red apple ½ lemon Blood Cleanser 2 handfuls of spinach 1 large cucumber 1 bunch of coriander 4 celery 1 pear ½ lemon

37 Digestive Support Juice 4 large kale leaves 1 large cucumber 4 celery 1 Green apple ½ lemon knob of ginger

38 RECIPES (Green Smoothies) Sweet Smoothies: Recipe 1: 2 cups of spinach 1 Banana 1 Pear 1 Red apple 2 cups of filtered water Recipe 2: 1 cup of kale 1 cup of asian greens 1 Banana 1 Nashi pear 1 Green apple 2 cups of filtered water Recipe 3: 2 cups of spinach 1 Boche pear 1 apple ½ avocado 1 heaped tablespoon of ginger 2 cups of filtered water Savoury Smoothies: Recipe 1: 2 cups of spinach ½ Cucumber 1 whole avocado Juice of ½ a Lime Recipe 2: 1 cup of kale 1 cup of asian greens ½ cucumber 1 whole avocado Juice of ½ a lime Recipe 3: 2 cups of spinach 1 cup of parsley or coriander ½ cucumber 1 whole avocado Juice of ½ a lime

39 RECOMMENDED SHOPPING LIST Below is a shopping list that includes everything you need to make the meals you have seen so far! This is a fantastic start as the planning and preparing of a healthy list and recipes is already done for you! Vegetables Broccoli Zucchini Corn Baby spinach & Asian Greens Baby tomato s Capsicum Potato Garlic Carrots Beetroot Salad Salad Leaf Mix Baby Spinach Kale Avocado Cheery tomatoes Cucumber Fruits Apples & Pears Bananas Lemons & Limes Ginger Dried Amaranth Brown Rice Quinoa Cashews Pine Nuts Walnuts Pumpkin seeds Almonds Chickpeas Other Herbamare Seasoning Rock Salt Cold pressed olive oil Alovera Juice Liquid Bragg (Soy Sauce) 39