By Barbara Vinciguerra, MS Owner Fit House New York

Transcription

1 By Barbara Vinciguerra, MS Owner Fit House New York 1

2 Welcome to the 10-Day Body Reset Detox! Congratulations on making the commitment to invest in your health. Wherever it is that you are starting from today, I promise you that in 10 days from now, when you follow the plan outlined in the 10-Day Body Reset Detox you are going to feel transformed. In as little as 3 days you should start to experience the positive benefits of the 10-Day Body Reset Detox: Increased energy Disappearance of cravings Stable moods Better bowel movements Rejuvenating sleep Clearer thinking Increased motivation to be active Here s the thing the 10-Day Body Reset Detox only works if you follow the plan. You can do anything for just 10 days right? Everything you need to be successful is included in this 10-Day Body Reset Detox Guide. I can t wait to hear about your success! XO Barb 2

3 Medical Disclaimer All information contained within this 10-Day Body Reset Detox is for informational purposes only. It is not intended to diagnose, treat, cure or prevent health problems nor is it intended to replace the advice of a qualified medical practitioner, health practitioner, or fitness professional. No action should be taken solely on the contents of this recipe book. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed in this program. The information provided within this 10-Day Body Reset Detox is believed to be accurate based on the best judgment of the authors, but the reader is responsible for consulting with his or her own health professional on any matters raised within. We do not assume liability for the information contained within this recipe book, be it direct, indirect, consequential, special, exemplary, or other damages. It s advisable to consult your physician before changing your diet, starting an exercise program, or taking supplements of any kind. THIS INFORMATION IS COPYRIGHTED MATERIAL DISTRIBUTION OR SHARING IS ILLEGAL, STEALING AND JUST PLAIN WRONG. IF YOU HAVE FRIENDS THAT ARE INTERESTED PLEASE GIVE THEM MY AND I WILL TAKE CARE OF THEM. 3

4 10-Day Body Reset Detox Guide Here s how the 10-Day Body Reset Detox works 1. Use the Kitchen Clean Out cheat sheet to remove processed and tempting foods. Fill a garbage bag with the food and deliver to the nearest food bank. 2. Follow the 3-Day Liquid Cleanse Meal Plan for the first 3 days of the 10- Day Body Reset Detox Guide THIS IS WHAT YOU HAVE RIGHT NOW! 3. Choose the Vegan/Vegetarian or Protein 7-Day Detox Meal Plan to follow for the remaining 7 days of the 10-Day Body Reset Detox Guide YOU WILL GET THIS ON SUNDAY MORNING 4. Enjoy snacks from the 10-Day Body Reset Detox Snack Guide in between meals when you feel hungry - YOU WILL GET THIS ON SUNDAY MORNING 4

5 What is Detoxification? Detoxification is about resting, cleansing and nourishing the body from the inside out. By removing and eliminating toxins, then feeding your body with healthy nutrients, detoxifying can help protect you from disease and renew your ability to maintain optimum health. Give your liver some love! Your liver is your #1 detoxifying organ. It has over 500 functions! It produces bile (which helps us excrete toxins), regulates carbohydrate metabolism, assists in hormone breakdown & detoxifies EVERYTHING! There are 2 phases of liver detoxification: Phase ONE: Toxins become water soluble or weak to allow for elimination through our kidneys. Phase TWO: Elimination of toxins. Steps to maintaining good liver health: Ensure proper digestion and elimination Avoid environmental toxins/stressors Increase water and fiber intake Avoid excessive alcohol, unhealthy saturated fats (fried food) and refined sugar Ensure a healthy clean diet & appropriate supplementation 5

6 Where to Start? Eliminate the bad guys! In order to detoxify effectively, we need to eliminate the foods that are clogging up our system. Remember, we detoxify every day! Every minute of every day our body is dealing with foreign invaders, from the air we breathe to the food we eat, to what we drink and the chemicals we come in contact with. If we don t eliminate the foods that cause the most stress on our system, how can we begin to eliminate toxic buildup and create a space for our cells to thrive? Here s what s got to go: GLUTEN pasta (gluten free is okay), bread, cereal, baked goods made with white flour and white sugar, whole wheat products DAIRY milk, cheese, yogurt, cream SUGAR all processed sugars (raw honey is ok) PROCESSED FOODS canned/boxed foods ALCOHOL for the 10-Day Body Reset Detox CAFFEINE coffee, black tea (limit to 1 per day) HIGH FAT FOODS anything deep fried RED MEAT unless it s grass fed beef/hormone-antibiotic free Refer to the Kitchen Clean Out Cheat Sheet for more information about what to keep and what to toss from your kitchen. 6

7 3-Day Body Reset Detox Liquid Cleanse Here s how it works: During the first three days of the 10-Day Body Reset Detox you will consume warm water (room temperature) with ½ fresh squeezed lemon every morning before consuming anything else Enjoy 3 liquid meals a day with 1 apple or pear for a snack Breakfast and lunch will be a protein rich green smoothie or soup Dinner (and lunch if you wish) will consist of a pureed soup Consume as much water per day that you can (feel free to flavor with fresh fruit or veggies) Green tea and other herbal teas are allowed Take your suggested supplements (if you are taking prescribed medications make sure to consult your pharmacist or medical doctor) NO ALCOHOL AT ALL ALLOWED IN THE NEXT 10 DAYS! Limit coffee to 1 cup per day or 2 cups half decaf / half regular. No creamer use almond or cashew or non-dairy creamer. 7

8 MONDAY, TUESDAY, WEDNESDAY DETOX DAYS Day 1 - MONDAY Upon Waking Breakfast Lunch Dinner Snack Lemon Water Green Life Smoothie Blueberry Almond Smoothie Asparagus Detox Soup Apple or Pear or Orange Green Life Magic Smoothie Source: kriscarr.com Serving: 1 2 cups kale 1 2 cup frozen mango chunks 1 2 small frozen banana 1 2 cup frozen strawberries 3 4 cup non-dairy milk 1.Blend all the ingredients together until smooth. 2.Enjoy! 8

9 Blueberry Almond Butter Smoothie Source: minimalistbaker.com Serving: cup frozen banana 1 4 cup frozen blueberries teaspoon almond butter 3 8 cup unsweetened plain almond milk teaspoon flaxseed meal teaspoon chia seed 1.Add frozen banana, blueberries, almond butter, flaxseed meal, chia seeds, and almond milk to a high-speed blender and blend on high until creamy and smooth. 9

10 Spring Detox: Asparagus, Spinach, and Quinoa Soup Source: Serving: cup extra-virgin olive oil 4 yellow onions chopped 2 bunches asparagus tips 2 teaspoons salt divided 1 2 cup plus 3 cups water divided ½ cup uncooked quinoa 2 bunches green chard 3 cups gently packed spinach 32 oz low sodium vegetable broth cayenne pepper 1 4 cup lemon juice or more to taste 1.Heat 2 tablespoons oil in large skillet over high heat. Add onions and 1/4 teaspoon salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce the heat to low, add 2 tablespoons water, and cover. Cook, stirring frequently until the pan cools down and then occasionally, always covering the pan again, until the onions are reduced and have a deep caramel color, 25 to 30 minutes. 2.While onions are cooking, bring a pot of water to a boil. Add the asparagus tips and blanch for one minute; then drain and transfer asparagus to a bowl full of ice water. Set aside. 3.Meanwhile, combine 3 cups water and 3/4 teaspoon salt in a soup pot or Dutch oven; add quinoa. Bring to a boil. Reduce heat to maintain a simmer, cover, and cook for 15 minutes. Trim the white ribs out of the chard (save for another use, such as to add to a stir-fry or other soup). Coarsely chop the chard greens and spinach. 4.When the quinoa has cooked for 15 minutes, stir in the chard greens. Return to a simmer; cover and cook for 10 minutes. When the onions are caramelized, stir a little of the simmering liquid into them; add them to the quinoa along with the spinach, asparagus, broth, and cayenne. Return to a simmer, cover, and cook, stirring once, until the spinach is tender but still bright green, about 5 minutes more. 5.Puree the soup in the pot with an immersion blender until perfectly smooth or in a regular blender in batches (return it to the pot). Stir in 1 tablespoon lemon juice. Taste, and add more lemon juice if desired. 10

11 Day 2 TUESDAY Upon Waking Breakfast Lunch Dinner Snack Lemon Water Mango Smoothie Mint Chip Champion Smoothie Nutmeg Broccoli Soup Apple or Pear or Orange 4 Ingredient Mango Green Smoothie Source: Serving: cups frozen mango pieces (about 10 ounces) 1 2 small frozen banana 1 cup packed baby spinach leaves 3 4 cup Unsweetened Vanilla Almond milk or Cashew milk or Blend 1.Place all of the ingredients in your blender: frozen mango, banana, spinach, and non-dairy milk. Blend until smooth. Enjoy immediately. 11

12 Mint Chip Champion Source: kriscarr.com Serving: cups spinach tightly packed 1 small frozen banana 1-2 pitted Medjool dates 2 tablespoons mint leaves tablespoons cacao nibs 1 cup unsweetened almond milk Pro tip: If you don t have cacao nibs at home, don t sweat it. They add some delightful texture to the smoothie, but one tablespoon of regular ole cocoa powder (or raw cacao powder, if that s what you ve got) is a fine substitute. 1.Wash and prep all ingredients. 2.Blend till smooth and serve. 12

13 Creamy Nutmeg Broccoli Soup Source: Cook 30 min Total 30 min Serving: 4 1 quart low-sodium vegetable broth 4 large broccoli stalks chopped (use both the stems and florets) 1 tablespoon coconut oil 1 2 cup scallions chopped 1-2 garlic cloves peeled and chopped 1 teaspoon ground nutmeg 1 4 teaspoon cayenne pepper 1 cup rice milk 1.Bring broth to a boil in a large pot over high heat. Add broccoli and reduce heat. Cover and simmer until tender, about 10 minutes. 2.Meanwhile, heat the oil in a small skillet over medium heat. Add the scallions and garlic and cook until tender, stirring from time to time. 3.Stir the scallions and garlic into the broth. Remove from heat and let cool for 10 to 15 minutes. 4.Working in batches, puree until smooth in a blender or food processor. Return the puree to the pot. 5.Combine the nutmeg and cayenne in a small bowl and stir in the rice milk. Gradually stir this mixture into the puree. 6.Return the soup to medium heat and cook until heated through, stirring from time to time. Serve hot. 13

14 Day 3 WEDNESDAY Upon Waking Breakfast Lunch Dinner Snack Lemon Water All Day Energy Smoothie Blueberry Avocado Smoothie Vegan Sweet Potato Soup Apple or Pear or Orange All Day Energy Source: kriscarr.com Serving: 1 1 teaspoon matcha green tea powder 1 4 ripe avocado 1 banana frozen cups almond milk or nondairy milk of choice 2 teaspoons maple syrup or 1 pitted Medjool date 1 2 teaspoon vanilla extract 1.Wash and prep all ingredients. 2.Blend till smooth and serve. 14

15 Blueberry Avocado Banana Smoothie Source: Serving: cup Unsweetened Vanilla Almond Milk 1 cup fresh spinach 1 2 small frozen banana 1 2 ripe avocado peeled and pitted 1 cup frozen blueberries 1 tablespoon ground flaxseed meal 1 tablespoon almond butter 1 4 teaspoon cinnamon 1.Place all the ingredients in your blender in the order listed: almond milk, spinach, banana, avocado, blueberries, flaxseed meal, and almond butter. Blend until smooth. If you d like a thicker smoothie, add a small handful of ice. For a thinner smoothie, add a bit more almond milk. Enjoy immediately. 15

16 Vegan Curried Sweet Potato Soup Source: Prep 10 min Cook 30 min Total 40 min Serving: 4 1 Tablespoon olive oil 1 onion chopped 2 cloves garlic minced 2 large sweet potatoes peeled and chopped (about 6 cups chopped) 2 Tablespoons curry powder 1 2 Tablespoon garam masala 1 teaspoon turmeric 1 teaspoon sea salt 1 (15 oz) can coconut milk 1 (32 oz) container low sodium vegetable broth 1.Heat oil in a large pot over medium heat. Add onions and garlic to the pot and sauté until fragrant and soft, about 7 minutes. Stir frequently so that onions and garlic don t burn. 2.Add chopped sweet potatoes and spices and toss to combine. 3.Add coconut milk and vegetable broth to the pot and bring mixture to a boil. Reduce heat to a simmer and cook for about 20 minutes or until sweet potatoes are tender. 4.Use an immersion blender to blend soup until smooth. If you don't have an immersion blender you can use a blender. Just blend in batches and be careful because the soup will be very hot! 16

17 TIPS FOR SUCCESS Be gentle with yourself. Your body isn t used to eating this way so it s important to shop, prep and plan ahead of time so you aren t rushing during meal time Let family and friends know you are treating yourself to a 10-Day Body Reset Detox and will be focusing on you for the next 10 days Include 30 minutes of walking or some type of exercise daily during the 10-Day Body Reset Detox. Afterwards, continue with your regular exercise routine. Sweating helps to release toxins and improve the lymphatic system You many experience light-headedness, headaches or feel fatigued during your 3-Day Liquid Cleanse. This is normal as your body is releasing toxins. Suggestions for evening activity journal writing or meditation (to help increase melatonin production). Notice how you are feeling, physically and emotionally. Enjoy a nightly Epsom salt bath: 2 cups Epsom salts in hot water. Emerge as much of your body as you can. Relax for minutes. When you get out, do not towel dry. Wrap yourself in a big towel and lay down for 30 minutes. This will allow your body to further detoxify through sweating. 17