The Ultimate Foodie Detox Diet

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2 The Ultimate Foodie Detox Diet Are chemicals holding you back from your true health potential? Do you want to transform your body from the inside out? Are you ready to feel amazing? 5 Reasons why this detox is for you! Juice fasting doesn t fit your life style You like to eat You have lower belly bloat or you diet and workout but still can t lose weight You live in a populated and polluted area You have trouble sleeping, have little energy, or can t focus Why should you detox? Every day our bodies are inundated with environmental toxins. These toxins come from the air, the food we eat, and even from skin care products we use. Unfortunately, there is little that we can do about the air we breathe aside from moving to the country far away from car and industrial pollution. But even then, we cannot fully eliminate airborne chemicals. We don t generally think of food as toxic but it really can be! Meat and dairy deliver a hardy dose of hormones and antibiotics while grains, fruits and vegetables have pesticides and other chemicals not to mention GMOs. Then there is other junk that we consume such as preservatives, artificial flavors and sweeteners from processed foods, caffeine from coffee and tea, excessive amounts of salt and sugar, as well as chemicals from cigarettes, prescription drugs, and alcohol. Sadly, yes, many topical solutions, beauty items and creams have a host of chemicals that saturate our cells and virtually poison us from the outside in. Enter cell damaging free-radicals.

3 Fight back against toxins Obviously we cannot become bubble people living in sterilized environments. We can do the best with what we have adding living plants and air purifiers to our homes, eating organic, non-gmo whole foods, and choosing our skin care products wisely. Another trick is partaking in detoxes. Detoxing the body has been used to get rid of unhealthy toxins and buildup in our cells and tissues for centuries. One of the healthiest and most natural ways to detoxify the body is through a raw food diet or cleanse. A raw food diet rids the body of harmful toxins and cleanses and rejuvenates the body as well as strengthens the immune system. Why raw foods? A raw food diet can reduce inflammation from toxins which cause symptoms like irritability, bloating, feeling tired and much more. Raw fruits and vegetables have naturally occurring enzymes that aid digestion leading to better uptake of nutrients. When we cook food, it destroys these enzymes as well as phytochemicals, vitamins and minerals. When we eat raw foods these nutrients work for us, nourishing our cells while eliminating toxins. Did you know that a simple food such as celery can help eliminate heavy metals from your body? Honey, coconut oil and many other natural items have anti-bacterial and anti-fungal properties, and help reduce inflammation. Why does this protocol call for sprouted and soaked items? Essentially, sprouting and soaking increase the life and vitality contained within them! Soaking nuts and seeds begins the process of germination thus breaking down the phytic acid and enzyme inhibitors. This in turn makes the nutrients a lot more readily available. There is also research to suggest that soaking your nuts and seeds for long periods of time actually increases their nutritional value. The same holds true for sprouting. The natural agents that protect them from early germination can wreak havoc in our digestive system. Soaking and sprouting replicates germination, activating and multiplying nutrients (particularly Vitamins A, B, and C), neutralizing enzyme inhibitors, and promoting the growth of vital digestive enzymes.

4 OVERVIEW For 5 days eat mostly raw organic, non-gmo vegetables and fruits. Eat other approved foods for satiety and additional energy. Workout, try hot yoga or hit the steam room to help flush toxins from the skin and muscles. Take a 30 minute empsom salt bath nightly. Daily Detox Do s Drink a minimum of 8 glasses of filtered water per day to help the body flush toxins. Drink 2-4 cups of warm water with lemon to hydrate your lymph nodes, aid digestion, boost your immune system, balance ph levels, and aid in weight loss. Take time to chew food well; the digestive system is less taxed when food has been thoroughly masticated. Preparation Most of your foods should be eaten raw, however, there are options such as lightly steaming, blending, juicing, soaking, fermenting, pickling, and sprouting and dehydrating. Soak and sprout all of your foods in advance, so you have no excuses! All foods consumed should be organic and soaked/washed thoroughly before consuming.

5 ALLOWED FOOD FRUITS organic fresh or unsweetened frozen fruits unsweetened natural juice dried fruit unsweetened and unsulfured in limited amounts, such as coconut, figs, dates, apples, goji berries Grains & Starches soaked and preferably sprouted. quinoa buckwheat millet amaranth sprouted split yellow and green peas adzuki beans oats beans & legumes sweeteners stevia real maple syrup Beverages lentils raw honey black strap molasses rice milk, almond milk, hemp milk coconut milk except canned coconut milk coconut water water herbal teas green tea lemon water unsweetened juice made from allowed fruits & vegetables mineral or seltzer water Vegetables including but not limited to: broccoli, cauliflower, sprouts, onions, garlic, artichokes, beets, asparagus, green beans dark leafy greens: spinach, kale, collard greens, and swiss chard sea vegetables: kelp, nori sheets, wakame nuts & Seeds choose unsalted, raw nuts and seeds. Soak nuts and rinse thoroughly to remove digestion inhibiting enzymes. See end notes for soaking guidelines. almonds cashews walnuts hemp seeds, hemp nuts coconut(especially young coconuts) natural nut butters oils un-refined / cold-pressed extra-virgin olive hemp oil flax oil chia oil almond oil condiments sunflower seeds pumpkin seeds sesame seeds chia seeds tahini avocado oil coconut oil safflower, sesame, and sunflower oils in limited amounts (due to omega-6 fatty acids) apple cider vinegar Bragg s Liquid Aminos lemons and limes fresh and dried herbs and spices cacao powder and cacao nibs carob powder sea salt mustard

6 NOT-ALLOWED FOOD no Coffee no Alcohol no Peanuts or peanut butter no Corn no Energy drinks no Artificial sweeteners no Pre-made, packaged or processed foods note: some people are sensitive to the nightshade family of vegetables, which includes tomatoes, bell peppers, eggplants, and potatoes, and may wish to avoid them.

7 5 Day Detox Meal Plan Each day 3 snacks are allowed Morning snack ideas Juice Smoothie made with allowed ingredients Fresh fruit afternoon snack ideas Juice (predominantly vegetables) Apple or pear, sliced, with 1 tablespoon raw cashew butter Carrot, celery and/or cucumber sticks with homemade hummus or guacamole after dinner snack ideas Juice (predominantly vegetables) Raw nuts (5-10) Vegetables

8 Sample Meal Plan (1 day) Upon rising LEMON WATER: Q½ - 1 whole lemon squeezed into a glass of warm, purified water Breakfast Smoothie Bowl: BLEND until good consistency Q1 frozen banana Q1cup strawberries Q½ cup blueberries Q½ cup raspberries Q1handful spinach Q1tbsp ground flax Q1tbsp almond butter (optional) QCoconut water or milk Top with: fresh berries, sprouted quinoa or lentils, pumpkin seeds, coconut, goji berries and/or almonds (OR) Overnight Oats: Makes two servings, save ½ for the next day Q½ cup OATS Q½ cup coconut milk Q½ cup cacao nibs Q2tbsp unsweetened coconut Combine all ingredients in a mason jar, cover and soak overnight. Top with fresh berries and 1 Tbsp honey. SNACK Watermelon Slushie: BLEND until good consistency Q1cup frozen watermelon Q1cup filtered water Q1-2 sprigs fresh mint Q½ squeezed lemon

9 LUNCH 1 cup mango slices 8 fl. Oz. filtered water w/ 1tsp Bragg s ACV & 1tsp honey Chickpea Salad QSprouted chickpeas tossed in turmeric or curry powder QLarge leafy salad with a variety of raw vegetables QUse a squeeze of fresh lemons or limes for dressing To Sprout Chickpeas: Soak dried chickpeas for 12 hours in plenty of clean water at room temperature. Drain and place in a widemouthed glass jar with cheesecloth or mesh over the opening. Place them in a cool, dark place. Rinse with water twice a day until they germinate, usually about 1 2 days. When the germ is as long as the pea, they are ready for use. SNACK Carrot, celery and/or cucumber sticks with homemade guacamole DINNER Lightly steamed or massaged kale and zucchini noodles sprinkled with pine nuts and mushrooms and tossed in chopped basil, lemon juice, fresh black pepper, garlic and olive oil Non-caffeinated tea SNACK Green smoothie or green juice use mostly vegetables and add herbs such as parsley, celery, ginger and turmeric.

10 Soaking / sprouting how to 1. GET a quart-sized (or larger) mason jar. Remove the solid middle insert of the lid, and cut a piece of cheesecloth or breathable mesh to fit inside. 2. FILL one-third of the jar with nuts, seeds, grains, or beans, and fill the rest of the jar with warm, filtered water and about ½ tsp Celtic sea salt. Screw the lid on with cheesecloth or breathable mesh screen in place. 3. SOAK For soaking times, see table below. 4. DRAIN/RINSE Remove the mesh insert of the lid, and replace with metal insert. Pour the soaking water out of the jar, fill with fresh water, replace lid, and rinse well by shaking jar. Replace the metal insert with the mesh lid again, and drain. 5. INVERT the jar and lay at an angle so that air can circulate, and the water can drain off. Allow to sit in the light. 6. REPEAT this process, rinsing every few hours, or at least twice daily. 7. WAIT In 1 to 4 days, the sprouts will be ready. Sprouts vary from 1/8-inch to 2-inches long. When ready, rinse sprouts well, drain, and store in a jar (with the solid part of the lid replaced) in the fridge. 8. ENJOY within 2 to 3 days. Sprouts are a fabulous nutrient-rich addition to raw salads, sandwiches, and wraps, and are also tasty in smoothies, soups, and stews. Why soak nuts, grains and seeds? QTo remove or reduce phytic acid. QTo neutralize the enzyme inhibitors. QTo encourage the production of beneficial enzymes. QTo increase the amounts of vitamins, especially B vitamins. QTo break down gluten and make digestion easier. QTo make the proteins more readily available for absorption. QTo prevent mineral deficiencies and bone loss. QTo help neutralize toxins in the colon and keep it clean. QTo prevent many health diseases and conditions. QTo remove or reduce tannins.

11 Soaking / sprouting Nut / Seed Dry Amount Soak Time Sprout Time Sprout Length Yield Alfalfa Seed 3 Tbsp 12 Hours 3-5 Days 1-2 Inches 4 Cups Almonds 3 Cups 8-12 Hours DEHYDRATE: hours or until noticeably dry and crunchy SOAK: Salt water Amaranth 1 Cup 3-5 Hours 2-3 Days 1/4 Inch 3 Cups Barley, Hull-less 1 Cup 6 Hours Hours 1/4 Inch 2 Cups Broccoli Seed 2 Tbsp 8 Hours 3-4 Days 1-2 Inches 2 Cups Buckwheat, Hulled 1 Cup 6 Hours 1-2 Days 1/8-1/2 Inch 2 Cups Cabbage Seed 1 Tbsp 4-6 Hours 4-5 Days 1-2 Inches 1 1/2 Cups Cashews 3 Cups 2-3 Hours SOAK: Salted water, 3-6 hours. Be careful with cashews they can go slimy if left too long so keep an eye on them. DEHYDRATE: hours Clover 3 Tbsp 5 Hours Dehydrate: hours 1-2 Inches 4 Cups Fenugreek 4 Tbsp 6 Hours 2-5 Days 1-2 Inches 3 Cups Flax Seeds 1 Cup 6 Hours 2 Cups Garbanzo Beans (Chick Pea) 1 Cup Hours 2-4 Days 1/2-1 Inch 4 Cups Hazelnut 3 Cups 8 Hours DEHYDRATE: hours or until noticeably dry and crunchy SOAK: salt water Kale Seed 4 Tbsp 4-6 Hours 4-6 Days 3/4-1 Inch 3-4 Cups Lentil 3/4 Cup 8 Hours 2-3 Days 1/2-1 Inch 4 Cups Millet 1 Cup 5 Hours 12 Hours 1/16 Inch 3 Cups Mung Beans 1/3 Cup 8 Hours 4-5 Days 1/4-3 Inches 4 Cups Mustard Seed 3 Tbsp 5 Hours 3-5 Days 1/2-1 1/2 Inches 3 Cups Oats, Hulled 1 Cup 8 Hours 1-2 Days 1/8 Inch 1 Cup Onion Seed 1 Tbsp 4-6 Hours 4-5 Days 1-2 Inches 1 1/2-2 Cups Pea 1 Cup 8 Hours 2-3 Days 1/2-1 Inch 3 Cups Pecans 3 Cups 8 Hours Pine Nuts 3 Cups 8 Hours DEHYDRATE: hours or until noticeably dry and crunchy SOAK: salt water DEHYDRATE: hours or until noticeably dry and crunchy SOAK: salt water Pinto Bean 1 Cup 12 Hours 3-4 Days 1/2-1 Inch 3-4 Cups Pumpkin Seeds (pepitas) 1 Cup 6 Hours SOAK: Salted water, overnight DEHYDRATE: hours, typically 12 hours is enough. Quinoa 1 Cup 3-4 Hours 2-3 Days 1/2 Inch 3 Cups Radish 3 Tbsp 6 Hours 3-5 Days 3/4-2 Inches 4 Cups Rye 1 Cup 6-8 Hours 2-3 Days 1/2-3/4 Inch 3 Cups Sesame Seed, Hulled Sesame Seed, Un- Hulled 1 Cup 8 Hours 1 1/2 Cups 1 Cup 4-6 Hours 1-2 Days 1/8 Inch 1 Cup Spelt 1 Cup 6 Hours 1-2 Days 1/4 Inch 3 Cups Sunflower, Hulled 1 Cup 6-8 Hours 1 Day 1/4-1/2 Inch 2 Cups Teff 1 Cup 3-4 Hours 1-2 Days 1/8 Inch 3 Cups Walnuts 3 Cups 8 Hours DEHYDRATE: hours or until noticeably dry and crunchy SOAK: salt water Wheat 1 Cup 8-10 Hours 2-3 Days 1/4-3/4 Inch 3 Cups Wild Rice 1 Cup 12 Hours 2-3 Days Rice Splits 3 Cups

12 faq Do I really have to soak and sprout my grains, legumes and beans? Yes. However, if you chose not to soak and sprout you should avoid these foods entirely and simply eat more fruits and vegetables in their place. Do I really have to soak my nuts and seeds? No. Although soaking disarms the inedible tannin and toxins that reside in the nut, you should be eating them in low enough quantities that you won t be affected. Keep nuts and seeds to 1 oz or 1 tbsp from butters or avoid entirely. I am so hungry! Am I doing something wrong? Yes, you should be eating so many fruits and vegetables and drinking so much water that you remain full throughout the day. My weight didn t change. Is this normal?you may not notice any physical changes after a detox but just know that internally, things are getting cleaned up. You may even notice skin irritation or headaches. Try exfoliating or dry brushing to help your skin eliminate chemicals and drink plenty of water to ease headaches caused by the circulating toxins (or lack of caffeine). What do I do once the 5 days are over? Congratulations, you have made it a step closer to having a cleaner, better functioning body. Don t stop now, eating healthy and clean is essential for looking and feeling your greatest. Tips for remaining detoxed Strive to drink 1 gallon of pure, filtered water every day. Use fresh squeezed lemon juice or ACV for added benefits. Always consume as many organic fruits and vegetables as possible every day. If you cannot afford organic, search out the dirty-dozen and scrub all other fruits and vegetables with a good veggie-wash to remove waxes and pesticides. Buy NON-GMO foods. Search out animal protein and dairy from sources that DO NOT treat their animals with excessive antibiotics and hormones. Do research on skin care and beauty items so you can be an informed shopper. Just say NO to smoking and other drugs.

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14 DISCLAIMER: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only. The author, Drew Canole, and the associated are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician. Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here. Products Disclaimer: Drew Canole (and the manufacturers and distributors assume no liability or responsibility for accidents or injury to persons or property that result in connection to of The Juice Detox or Fitlife.tv. Copyright 2013 Fitlife.tv Graphic content created by Carol Lehmann of FITLIFE.TV