7-DAY DIGESTIVE RESET

Transcription

1 7-DAY DIGESTIVE RESET

2 T H E 7-DAY DIGESTIVE RESET Be Well s approach is different. We believe that true wellness is achieved through many small, simple lifestyle changes in how we eat, sleep, move, connect, and even see the world! A simple seven-day reboot can restore your energy and mood and inspire you to return to your healthy living goals. While on the Digestive Reset, you will have two shakes and two meals per day. The first shake will be replacing your usual breakfast, so we recommend bulking it up with some added fats, berries, and greens. Your second shake replaces a snack and can be enjoyed between breakfast and lunch or between lunch and dinner. Since this shake is a snack, we suggest a lighter version than breakfast. You can mix the shake powder with water or a combination of unsweetened nut milk and water, or even include some cinnamon and/or raw cacao powder to change up the flavor. For lunch and dinner follow the recommendations in this guide. During this reset, we do not want you to feel deprived or restricted, so we recommend eating until you feel satisfied. For the supplements, take one packet with lunch and the second with dinner. Resetting your body takes time and dedication, but with seven days of clean eating made simple with real food recipes, doctor-grade supplements, and bonus tips, you will be on your way to feeling less bloated, more energetic, and healthier overall. 2

3 TABLE OF CONTENTS Shopping List 4 Foods to Embrace & Eliminate 5 Breakfast 6 Berry Detox Smoothie 7 Morning Fuel Smoothie 7 Superfood Smoothie 8 Chocolate Berry Smoothie 9 Raspberry Coconut Sorbet Smoothie 9 Creamy Dreamy Chocolate Smoothie 10 Berry Chia Bliss Smoothie 10 Lunch 11 Veggie Collard Wrap 12 Cauliflower Hummus 13 Wild Salmon Salad 14 Grapefruit Kale Salad with Chicken 15 Radish, Carrot, and Mint Salad 16 Hot and Sour Chicken Soup 17 Sweet Potato Soup with Garam Masala 18 Butternut Squash and Root Vegetable Soup 19 Dinner 20 Roasted Salmon with Blueberries 21 Halibut with Sautéed Vegetables and Spiced Cauliflower Rice 22 Spiced Cauliflower Rice 23 Chicken Zoodle Stir-Fry in Nutty Sauce 24 Baked Cod with Dandelion Pumpkin Seed Pesto 25 Bison and Squash Chili 26 Braised Chicken and Vegetables 27 Spaghetti Squash with Kale Pesto 28 Snacks 29 Be Well Tips 30 Start the Day with Warm Lemon Water 30 Sweat It Out in the Sauna 30 Restorative Yoga (Especially Twisting) 30 Epsom Salt Bath 31 Dry Skin Brushing 31 Rest and Relax 31

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5 Fruits FOODS TO EMBRACE Enjoy in moderation. 1 2 servings of low-sugar fruit per day. Berries (best), green apples, grapefruit, papaya. FOODS TO ELIMINATE High-sugar fruits such as bananas, cherries, grapes, figs, lychees, mangoes, pineapple, pears, watermelon. Dried fruits, fruit juice. Vegetables Animal Protein All non-starchy vegetables, eat liberally. Sea vegetables (kelp, nori, dulse). Fermented vegetables (sauerkraut, kimchi). Starchy vegetables, no more than 1 serving per day. Squash (all types), sweet potatoes, yams, turnips, rutabagas, beets. Organic or free-range lamb, chicken, turkey, duck, wild game, and grass-fed beef. Corn, nightshade vegetables (tomato, potato, eggplant, peppers of all kinds). Canned vegetables. Eggs, factory-farmed meats, processed meats (cold-cuts, canned meats, sausage, hot dogs). Fish Wild-caught fish and seafood/shellfish. Small fish such as black cod, herring, sardines, trout. Farmed fish and high-mercury fish. Avoid the large fish such as tuna and swordfish. Grains Only vegetarians may have ½ cup of whole grains daily, such as brown rice, quinoa, and wild rice. Kelp noodles, or Capello s pasta are good substitutes for pasta/noodles. Almond flour and coconut flour are good baking substitutes. All gluten grains and flours including wheat, rice, quinoa, oats, couscous, bread, pasta, pizza, pastries, cereals. Beans Only vegetarians may have ½ cup of beans/legumes daily. All beans & pulses (split peas, lentils, legumes). Soy (tofu, tempeh, miso, edamame, soy milk). Nuts & Seeds Raw almonds, cashews, walnuts, hazelnuts, Brazil nuts, sesame seeds, pumpkin seeds. Peanuts, salted/roasted nuts. Dairy & Dairy Substitutes Unsweetened almond, rice, hemp and coconut milk. Butter from grassfed cows (no more than once a day). Cow's milk, sheep s milk, goat s milk, powdered milk, cheese, cream cheese, cottage cheese, yogurt, non-dairy creamers. Sweeteners Small amounts of stevia. Refined sugars, added sugars, artificial and natural sweeteners including agave, honey, and maple syrup. Beverages Fats & Oils Vinegars Herbs, Spices & Condiments Noncaffeinated green or herbal teas, spring and sparkling water, fresh vegetable juices, bone broth. At most, one daily cup of coffee or caffeinated tea. Coconut oil, avocado, sesame, flax, extra-virgin olive oil, coconut butter, almond butter. Apple cider, white wine, red wine, balsamic. Olive oil and freshsqueezed lemon is a great salad dressing. All herbs and spices. Substitute coconut aminos for soy sauce. Alcohol, soda, fruit juices, energy drinks, caffeinated beverages. Processed seed and vegetable oils such as canola, sunflower, safflower, corn, soy, margarine, or shortening. Commercial salad dressings. Ketchup, relish, BBQ sauce, soy sauce, mayonnaise. Other Cacao nibs, unsweetened cacao powder, 100% raw cacao Candy, energy bars, protein bars, gluten-free junk food. 5

6 BREAKFAST Smoothies are quite possibly our favorite breakfast. Consuming an easily digested, delicious, and nutrient-dense breakfast sets you up for making healthy choices all day long. We recommend mixing the Cleanse shakes with healthy fats, fresh greens, and low-sugar fruits to start your day right and keep you satisfied until lunch. 6

7 BERRY DETOX SMOOTHIE 1 Serving 1 cup unsweetened coconut milk 1 packet Cleanse Shake 1 cup frozen raspberries 1 Tbsp chia seeds 1 Tbsp coconut oil 2 Tbsp tahini Water and ice to blend Place all ingredients into a blender and blend until smooth and creamy. MORNING FUEL SMOOTHIE 1 Serving 1 cup unsweetened coconut milk 1 packet Cleanse Shake 1 large handful of baby spinach ½ cup frozen blueberries 1 Tbsp unsweetened sunflower seed butter Water and ice to blend Place all ingredients into a blender and blend until smooth and creamy. 7

8 SUPERFOOD SMOOTHIE 1 Serving 1 cup unsweetened coconut milk 1 packet Cleanse Shake 1 large handful of mixed greens (kale and spinach) ¼ avocado 1 Tbsp chia seeds 1 2 drops vanilla stevia Water and ice to blend Place all ingredients into a blender and blend until smooth and creamy.

9 CHOCOLATE BERRY SMOOTHIE 1 Serving 1 cup unsweetened coconut milk 1 packet Cleanse Shake 1 cup frozen strawberries 1 Tbsp chia seeds 1 Tbsp coconut oil 1 Tbsp unsweetened cacao powder 1 Tbsp cacao nibs 1 / 3 cup water Place all ingredients into a blender and blend until smooth and creamy. Water and ice to blend RASPBERRY COCONUT SORBET SMOOTHIE 1 Serving 1 cup unsweetened coconut milk 1 packet Cleanse Shake ½ cup frozen raspberries 1 Tbsp unsweetened shredded coconut 1 Tbsp coconut oil Water and ice to blend Place all ingredients into a blender and blend until smooth and creamy.

10 CREAMY DREAMY CHOCOLATE SMOOTHIE 1 Serving 1 cup unsweetened almond milk 1 packet Cleanse Shake 1 Tbsp unsweetened cacao powder 1 Tbsp almond butter 2 drops vanilla stevia Water and ice to blend Place all ingredients into a blender and blend until smooth and creamy. BERRY CHIA BLISS SMOOTHIE 1 Serving 1 cup unsweetened coconut milk 1 packet Cleanse Shake ½ cup frozen blueberries 1 Tbsp coconut oil 1 Tbsp chia seeds Water and ice to blend Place all ingredients into a blender and blend until smooth and creamy. 10

11 LUNCH A carbohydrate-rich lunch often leads to a late-afternoon energy dip. To maintain energy all day long, focus on protein, healthy fats, and colorful vegetables at lunchtime. In the morning before work or in the middle of a busy day, we prefer recipes that require 10 minutes or less of prep or cook time. If you don t have time to make your own lunch, try to avoid packaged and processed foods, which are typically full of preservatives, chemical additives, toxic vegetable seed oils, sugar, and/or refined carbohydrates (aka empty carbs ). 11

12 VEGGIE COLLARD WRAP 2 Servings 4 large cleaned and dried collard green leaves 4 Tbsp Cauliflower Hummus (see page 13) ½ avocado, sliced lengthwise 8 pieces cucumber, sliced very thinly 2 radishes, sliced very thinly ¼ red onion, sliced very thinly 1 cup grated carrots ¼ cup sprouts 1. Carefully trim the hard stem of the collard leaves (this will make them easier to roll). 2. Spoon 1 Tbsp of Cauliflower Hummus onto each leaf. 3. Layer with the rest of the ingredients, distributing evenly among the 4 leaves. 4. Fold the top and bottom of the leaf inward then tightly roll into a wrap.

13 CAULIFLOWER HUMMUS 6 Servings 1 head of cauliflower, cut into florets 1 / 3 cup tahini 1 clove garlic, peeled Juice of 2 lemons ½ 1 tsp sea salt, to taste 1 / 3 cup extra-virgin olive oil, divided 1. Steam cauliflower for 5 to 7 minutes. Cool completely. 2. Add steamed cauliflower, tahini, garlic, lemon juice, salt, and olive oil to food processor. Process until mixture reaches hummus consistency. 3. Taste and adjust seasonings. Add water, if needed, to thin. 13

14 WILD SALMON SALAD 2 Servings Can of wild salmon, packed in water Juice of ½ lemon 1 Tbsp extra-virgin olive oil Small amount of chopped vegetables celery, carrots, cucumber, radishes, peas 1 avocado, sliced Chopped parsley (or other herb) Mixed greens 1. Mix can of salmon with lemon juice, olive oil, and chopped vegetables. 2. Add sliced avocado and chopped parsley (or other herb) and mound on top of salad greens with additional chopped vegetables.

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16 RADISH, CARROT, AND MINT SALAD 2 4 Servings 1 bunch radishes, with green tops 1 cup grated carrot 1 cup radish sprouts 12 medium fresh mint leaves, sliced thinly ½ cup chopped fresh parsley 1 lemon, zested and juiced 1 Tbsp apple cider vinegar ¼ cup extra-virgin olive oil Salt and freshly ground black pepper to taste 1. Soak radishes in a bowl of cold water to remove any sand from the roots and greens. Trim the tails and cap of the radish roots, reserving the leaves for the salad. 2. Slice the roots of the radishes into thin rounds and place in a medium bowl. Add the carrot, radish sprouts, mint, and parsley to the bowl. 3. In a small bowl, whisk together the lemon zest and juice, apple cider vinegar, and olive oil and season with salt and pepper to taste. Toss the salad with the dressing, and serve.

17 HOT AND SOUR CHICKEN SOUP WITH TURNIPS AND SHIITAKE MUSHROOMS 4 Servings 2 3 bone-in, skin-on chicken thighs 1 stalk lemongrass 8 whole black peppercorns 6 cups cold water ¼ tsp turmeric powder ½ tsp freshly ground black pepper ½ tsp sea salt 1 Tbsp minced fresh ginger 4 cloves garlic, thinly sliced 1 medium or 2 small turnips, washed and cubed, about 1½ cups 6 shiitake mushroom, stems removed and caps thinly sliced 2 cups chopped collard greens, tough stem removed 3 Tbsp apple cider vinegar 1 Tbsp kuzu (found in the Asian section of most natural grocery stores) 4 green onions, chopped 1. Place chicken thighs, lemongrass, and peppercorns in a 2-quart stockpot and cover with the cold water. Bring to a simmer, and keep simmering over low temperature, not allowing it to boil, for about 1 ½ hours. Remove chicken and allow to cool. 2. Strain the lemongrass and peppercorns out of the broth and return to a simmer. Season the broth with turmeric, ground pepper, salt, ginger, and garlic. Add the turnips and simmer until they are almost tender; then add the mushrooms. 3. Remove the skin from the chicken thighs and pull the meat off the bone. Shred the meat and add to the simmering soup. Stir in the collard greens and simmer for another 5 minutes. 4. In a small bowl, stir together the apple cider vinegar and kuzu until the kuzu is dissolved. Add to the soup, and simmer until slightly thickened. Serve the soup topped with chopped green onions. 17

18 SWEET POTATO SOUP WITH GARAM MASALA 4 Servings 2 Tbsp coconut oil or ghee 1 onion, chopped 2 Tbsp minced fresh ginger 1 tsp turmeric 1 Tbsp garam masala, plus more for garnish ½ tsp freshly ground black pepper, plus more for garnish 1 cup diced celery (about 2 stalks) 1 large sweet potato, peeled and cubed (about 4 cups) 1 ( oz.) can unsweetened coconut milk 1 ½ cups chicken (or vegetable) stock Salt to taste 1 Tbsp pumpkin seed oil (or toasted sesame oil) 1. Heat the coconut oil in a medium saucepan over medium heat and add the onion, ginger, turmeric, garam masala, and black pepper. Stir until fragrant. 2. Add the celery, sweet potato, coconut milk, and stock, bring to a boil, and then simmer until the vegetables are tender. 3. Blend until smooth with an immersion blender or in a blender and season with salt to taste. To serve, drizzle with pumpkin seed or sesame oil and sprinkle with garam masala and freshly ground black pepper. 18

19 BUTTERNUT SQUASH AND ROOT VEGETABLE SOUP 8 Servings 3 Tbsp extra-virgin olive oil 1 large onion, peeled and chopped 2 cloves fresh garlic, crushed 1 large butternut squash, peeled, seeded, and cubed 3 carrots, peeled and chopped 3 parsnips, peeled and chopped 1 sweet potato, peeled and chopped 2 leeks, cleaned and chopped, white parts only 1 tsp ground thyme Sea salt and freshly ground pepper to taste 8 cups organic vegetable stock 1. Heat the oil in a large pot, add the onions and garlic, and sauté until they are soft. 2. Add remaining vegetables, thyme, salt, and pepper, and sauté for a few more minutes. 3. Pour in the stock and bring to a boil. 4. Reduce heat, cover, and simmer till the vegetables are soft, about 45 minutes. 5. Cool, then purée. Adjust seasonings to taste and reheat before serving.

20 DINNER As with lunch, fill your dinner plate with roasted or grilled fish or animal protein; healthy fats, like olive oil and coconut oil; and assorted vegetables. We want to give your gut and microbiome a break from the common stressors (aka indulging too much ) and make sure they get the replenishing support they need to heal. 20

21 ROASTED SALMON WITH BLUEBERRIES 4 Servings 3 Tbsp extra-virgin olive oil, divided 1½ to 2 pounds fillet of wild salmon Sea salt and freshly ground pepper to taste 2 cloves garlic 1 lemon 1 pint of fresh blueberries (or approximately 2 cups of frozen blueberries) 2 tsp finely chopped fresh rosemary 1. Preheat oven to 425 F. 2. Lightly oil a baking sheet or oven-safe dish with 1 Tbsp of the olive oil. 3. Lay the salmon on the baking sheet or dish and sprinkle with sea salt and pepper. 4. Roast the salmon for 6 to 8 minutes, until tender and flaky. 5. Meanwhile, heat the remaining olive oil in a small pan and sauté the garlic lightly, 1 2 minutes. 7. Smash the blueberries with a fork or potato masher and stir gently. 8. After 3 to 4 minutes, add the finely chopped rosemary and season to taste with sea salt and pepper. 9. Continue to let the sauce simmer until salmon is ready. (Sauce can be made ahead and reserved.) 10. Serve the salmon topped with blueberry sauce, with the remainder of the lemon sliced into wedges on the side. 6. Squeeze the juice of ½ of the lemon into the pan and add the blueberries.

22 HALIBUT WITH SAUTÉE D VEGETABLES AND SPICED CAULIFLOWER RICE 4 Servings 4 wild halibut fillets, about 4 to 6 oz. each 2 Tbsp coconut oil 2 garlic cloves, minced 1 small yellow onion, chopped 1 cup finely chopped carrots 1 cup chopped broccoli 1. Preheat oven to 400 F. 2. Bake fish until opaque throughout (about 10 to 15 minutes or more depending on the thickness of the fish). 3. Heat the coconut oil in pan or wok. 4. Sprinkle in the garlic and sauté until brown. 5. Toss in the vegetables and cook until they re tender. 6. Serve halibut on top of Spiced Cauliflower Rice (see recipe page 23). 22

23 SPICED CAULIFLOWER RICE 4 6 Servings 1 medium head cauliflower 1 heaping Tbsp grass-fed butter 3 garlic cloves, minced ½ cup chopped yellow onion ½ tsp cumin ½ tsp turmeric ½ tsp ground ginger powder Sea salt and freshly ground pepper to taste 1. Rinse cauliflower and slice into big pieces. 2. Using a cheese grater, grate cauliflower into a coarse texture so it resembles rice, or use a food processor and simply pulse until desired texture is reached. 3. Heat the butter in a pan over medium heat and add garlic and onion, cooking for a few minutes, until fragrant. 4. Add in grated cauliflower and spices, and continue to cook for another 4 to 5 minutes, until heated throughout. 5. Season with salt and pepper.

24 CHICKEN ZOODLE STIR-FRY IN NUTTY SAUCE 2 Servings FOR STIR-FRY 2 organic chicken breast fillets, cut in even-size chunks Sea salt and freshly ground pepper 1 Tbsp coconut oil ½ red onion, cut into wedges 1 carrot, halved and sliced 1 daikon radish, halved and sliced ½ cup snap peas, cut in half 2 zucchinis, spiralized or finely julienned 1 cup cilantro, chopped FOR SAUCE 2 Tbsp almond butter 2 tsps coconut aminos Juice of ½ lime 1 inch ginger, finely grated Sea salt to taste Splash of water to help thin the sauce to your desired consistency 1. Combine all of the sauce ingredients together in a bowl and mix well until smooth. Set aside. 2. Sprinkle the chicken with salt and pepper. In a wok or deep pan, add the coconut oil and cook the chicken on medium heat. Take the chicken out of the pan and set aside. 3. Stir-fry the vegetables, starting with the onions and carrots; slowly add in all the other vegetables. Keep stirring and moving the vegetables around as they cook. 4. Add the chicken and zucchini noodles to the wok with the vegetables and toss. 5. Pour over the sauce; stir to coat the chicken and vegetables. Sprinkle in some fresh cilantro. 6. Plate, garnish with more cilantro, and serve. 24

25 BAKED COD WITH DANDELION PUMPKIN SEED PESTO 4 Servings ¼ cup pumpkin seeds ¼ cup water 2 cloves garlic, coarsely chopped ¼ tsp sea salt ¼ tsp freshly ground black pepper ½ cup coarsely chopped parsley 1 ½ cups coarsely chopped dandelion greens 1 lemon, zest and juice ¼ cup extra-virgin olive oil 1 lb. wild cod fillets, cut into 4 portions Salt and freshly ground black pepper to season fish 1. Soak the pumpkin seeds in a small bowl with the water at least 6 8 hours or overnight. 2. Blend the soaked pumpkin seeds, with their soaking water, garlic, salt, pepper, parsley, dandelion greens, and lemon zest and juice together until smooth in a blender or food processor. Scrape down the sides and then blend while drizzling in the olive oil. Stir to make sure it has been smoothly blended. 3. Preheat the oven to 375 F. Arrange the cod fillets on an oiled baking sheet and spread each with 2 Tbsp pesto. Bake for minutes, until fish flakes easily with a fork. Serve with additional pesto, if desired.

26 BISON AND SQUASH CHILI WITH CILANTRO SAUCE 4 Servings FOR CHILI 1 Tbsp extra-virgin olive oil 1 Tbsp cumin seeds 1 medium onion, diced 2 stalks celery, sliced 4 cloves garlic, minced 1 Tbsp ground coriander 1 tsp ground cinnamon 1 tsp dried oregano ½ tsp freshly ground black pepper 8 oz. grass-fed bison chuck roast (or other grass-fed meat), cut into 1-inch cubes 2 cups chicken (or beef) broth 4 cups peeled, seeded, and cubed squash (kabocha, buttercup, or other meaty squash) Salt to taste FOR SAUCE ½ cup fresh cilantro, coarsely chopped 2 cloves garlic 2 Tbsp raw pumpkin seeds 4 Tbsp extra-virgin olive oil 2 Tbsp water Salt to taste TOPPINGS Sliced radishes Sliced avocado Chopped fresh cilantro 1. Heat the olive oil in a large saucepan, and add the cumin seeds, toasting until fragrant. Add the onion and the celery, and sauté until softened. Add the garlic, coriander, cinnamon, oregano, black pepper, and bison, and sauté until the meat is browned. 2. Stir in the broth, and simmer for 10 minutes, stirring occasionally over low heat. Stir in the squash cubes and keep heat on low, simmering for minutes, until bison is tender. 3. While the chili is cooking, prepare the sauce: Mix all ingredients in a blender and blend until smooth. 4. Season the chili with salt according to your taste, and serve in bowls drizzled with the cilantro sauce and topped with sliced radishes, avocado, and chopped cilantro. 26

27 BRAISED CHICKEN AND VEGETABLES 4 6 Servings 2 Tbsp grass-fed butter 2 ½ 3 lb. whole chicken, cut into pieces; or bone-in breasts, thighs, and drumsticks Sea salt and freshly ground black pepper 1 large onion, finely chopped 4 cloves garlic, thinly sliced 4 6 carrots, sliced into 1-inch pieces 3 ribs celery, sliced into 1-inch pieces (you may add and/or substitute other vegetables of your choice such as zucchini, mushrooms, or potatoes) 3 or more cups bone broth or good-quality chicken stock, depending upon size of your pot 2 Tbsp finely chopped fresh herbs such as thyme, rosemary, chives, oregano, tarragon, or a combination Lemon zest from 1 small lemon (optional) 2 Tbsp roughly chopped parsley (or other herb) for garnish 1. Melt butter in a large Dutch oven or enameled cast-iron pan. 2. Rinse and pat dry the chicken, season each piece with salt and pepper, and place in pot. 3. Over medium-high heat, brown the chicken on each side about 5 7 minutes per side. 4. Transfer chicken to a plate. Add the chopped onion, garlic, carrots, and celery to pot, and sauté for 5 7 minutes. 5. Add one cup of broth to deglaze the pan, stirring and loosening any browned vegetables stuck to the pot. Bring broth to a simmer and then add the chicken pieces, placing them on top of the vegetables. 6. Add extra broth or stock to come halfway up the sides of the chicken pieces (chicken is not submerged in liquid but is partially covered in liquid), and bring to a simmer. 7. Sprinkle herbs and fresh lemon zest, if using, on top of chicken and cover pot with lid. Let simmer gently for minutes until chicken is cooked through. 8. Adjust seasoning if desired and sprinkle with fresh, chopped parsley to serve. 27

28 SPAGHETTI SQUASH WITH KALE PESTO 4 6 Servings 1 medium-size spaghetti squash ½ cup pine nuts ½ cup fresh basil ½ cup kale Juice of 1 lemon 1 2 cloves garlic ¼ cup extra-virgin olive oil Sea salt and black pepper to taste 1. Preheat oven to 400 F. 2. Slice spaghetti squash in half lengthwise and use a spoon to scrape out the seeds. Drizzle with a little olive oil along with a sprinkle of sea salt and black pepper. Place squash face-down on a baking sheet lined with parchment paper and cook for about 45 minutes, until tender. 3. While the squash is baking, prepare the kale pesto. Blend remaining ingredients in high-power blender or food processor until desired consistency. 4. When squash is done cooking, remove it from the oven and let cool a few minutes. 5. Using a fork, scrape out the insides of the squash, which will come apart in strands. 6. Place strands in a bowl and mix with kale pesto. Sprinkle with additional sea salt and black pepper to taste.

29 S NACKS Just as with meals, it s important to plan your snacks ahead of time so when a snack attack comes on, you don t grab the first thing in sight (which may not be Reset-friendly). Again, the second Cleanse Shake of the day can be used for a mid-morning snack (between breakfast and lunch) or for an afternoon snack (between lunch and dinner). But we want to arm you with other nutritious snack ideas to keep you satisfied and energized during your reset. Avocado, halved with sea salt and olive oil (add fresh lemon juice) Cacao nibs, handful Celery with 1 Tbsp almond butter or tahini Chia seed pudding Coconut chips, unsweetened Coconut yogurt, unsweetened Fresh berries, bowl Green apple with 1 Tbsp almond butter (add sprinkle of cinnamon) Green apple sautéed in 1 Tbsp coconut oil with cinnamon Jerky, good quality Kale chips Mixed raw nuts or dry roasted, handful Tea, herbal Veggies, raw or pickled CHIA S EED P UDDING 4 Servings I NGREDIENTS 2 cups unsweetened coconut milk 1 2 drops vanilla stevia ½ teaspoon vanilla extract Pinch of sea salt ½ cup chia seeds Raw nuts and fresh berries, for topping D I R ECTIONS 1. Whisk together coconut milk, stevia, vanilla extract, and sea salt in a large mixing bowl. 2. Gradually whisk in chia seeds, making sure no clumps have formed. 3. Cover mixture with plastic wrap and refrigerate for 2 hours. 4. Top with your favorite raw nuts and berries. DETO X TEA 4 Servings I NGREDIEN T S 1 quart water 1 tsp whole cumin seeds 1 tsp whole coriander seeds 1 tsp fennel seeds ½ tsp dried turmeric 1 Tbsp fresh ginger, sliced (optional) D I R ECTION S 1. Bring the water to a simmer in a 2-quart saucepan. Add the rest of the ingredients, and simmer for 5 minutes. Turn off the heat, and allow the tea to steep for another 5 minutes. Strain. 2. Drink warm or at room temperature. Store in the refrigerator if you are planning to sip it throughout the day. 29

30 BE WELL TIPS START THE DAY WITH WARM LEMON WATER Warm lemon water stimulates your digestion for the day and can help flush the body of toxins. Lemons are one of the most alkalizing foods for the body, so be sure to include them in your daily routine. SWEAT IT OUT IN THE SAUNA Sweating is a great way to release toxins through your skin during the reset (and beyond). Sweating in the sauna promotes healthy, glowing skin and is relaxing for your body and mind. TRY RESTORATIVE YOGA (especially twisting) Yoga is our favorite detoxifying exercise, and twisting encourages the flow of oxygenated blood in the body while helping to eliminate toxins. Twisting can also help reduce any digestive discomfort; try a seated torso twist, which can be done at any time of day. 30

31 TAKE AN EPSOM SALT BATH An Epsom salt bath can help your body eliminate toxins and will leave you feeling relaxed and refreshed. The Epsom salts contain magnesium as well as other minerals and nutrients that are absorbed into your skin during the bath and can help with the reset process. Dissolve about 2 cups of Epsom salt in your bathtub, stir with your hands to make sure it s dissolved, and soak for about 20 mins. TRY DRY SKIN BRUSHING Dry skin brushing promotes cell renewal and blood flow and helps the lymphatic system get rid of toxins. It s also a great way to buff away dead skin cells and promote healthy, smooth skin. Get a natural brush, start at your feet, and make long sweeps towards your heart. REST AND RELAX Get at least eight hours of sleep every night during your reset. A good night s sleep is fundamental to good health because your cells repair themselves more rapidly at night. During your hours of deep sleep, the body produces higher levels of human growth hormone (HGH), which promotes cellular renewal. Furthermore, since you are not eating while you sleep, your digestive system gets a break and your elimination processes can catch up. In addition to resting your body, it is important to rest your mind. In other words, take a break from TV, newspapers, movies, and the internet, and make some quiet time for yourself. Use this deep revitalization period as an opportunity to consciously choose to relax or meditate for at least 20 minutes every day. Even five minutes is better than nothing.