7 Day Cleanse 3.0. Contents CONGRATULATIONS!... 4 PROVEN RESULTS... 5 MINDSET... 8 THE BASICS... 9 RULES MEALS INTERMITTENT FASTING...

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2 Contents CONGRATULATIONS!... 4 PROVEN RESULTS... 5 MINDSET... 8 THE BASICS... 9 RULES MEALS INTERMITTENT FASTING BONUS STRATEGY FAQ WEEKLY MEAL OUTLINE VEGGIES: FRUIT: NUTS & SEEDS: SWEETENER: RECIPES - SMOOTHIES GREEN SMOOTHIE REFRESHING VEGGIE SMOOTHIE RASPBERRY SMOOTHIE SUPER SLIM DOWN SMOOTHIE MANGO BLUEBERRY SMOOTHIE NUTTY BANANA GREEN SMOOTHIE PURPLE SMOOTHIE SALADS SUPER KALE SALAD

3 BROCCOLI RAISIN SUNFLOWER SEED SALAD SIMPLE GREEN SALAD SUMMER SPINACH SALAD CHOPPED SUMMER SALAD BROCCOLI & CAULIFLOWER SALAD ORANGE POMEGRANATE SALAD RAW ASIAN-INSPIRED SALAD DRESSINGS LEMON VINAIGRETTE DRESSING TANGERINE LIME BALSAMIC STRAWBERRY ROSEMARY DRESSING RASPBERRY VINAIGRETTE DRESSING ORANGE CHIA SEED DRESSING

4 Congratulations! It will also include a metabolism boosting strategy, that will allow you to not only keep your results and continue to burn fat after the cleanse! In this 3.0 version of the Fit Tribe cleanse, you will find new recipes that include our own Tribe Nutriceuticals Protein Powder, and a FAQ to cover the most commonly asked questions about the cleanse. It will also include a metabolism boosting strategy, that will allow you to KEEP off most, if not all, of the fat you lose during your cleanse. *Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietitian. 4

5 Proven Results Our number one priority is YOUR success. We believe if you follow our cleanse you can achieve the results you dream about. Seeing is believing,so below we show you REAL results achieved from following THIS cleanse. Use them as inspiration and motivation in achieving your own success. 5

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8 MINDSET The first step is to make the decision to follow this cleanse 100% for the next 7 days. Let everyone around you know about your decision, post it on Facebook, whatever it takes for you to be completely committed to achieving your goal... 8

9 THE BASICS While this isn t a strictly raw food detox, we will be focusing on eating raw foods, and eliminating all forms of processed foods. Take a look at the labels on many of the foods we eat, one of the most popular brands of healthy microwave dinners has over 70 ingredients in many of its dishes, most of which I can t even pronounce. For this detox, if it has ingredients a 4th grader can t spell, you should NOT be eating it. By not having to metabolize chemicals and fats from processed foods or alcohol, your liver will be able to filter your body of toxins and metabolize stored body fat for energy. 9

10 Rules Rally Up The Troops! Support is very important, enlist friends to take part and support you. One of the keys to success is your support group. No Grains! The focus of this cleanse will be on veggies, fruits, and healthy fats. Drink Up! You won t be drinking any alcohol during this detox, you ll need to drink plenty of water - 80 to 100 ounces. Get Social! This Detox is meant to be interactive. Make sure you follow our Facebook pages to see posts of different salads, smoothies and snack recipes. Share you experience as well on our Facebook page. 10

11 MEALS The two most common meals you will be eating are salads and smoothies. The meals and smoothies in this fast are NOT set in stone. We ve included some example recipes and lists of foods to choose from but feel free to experiment with different salads and smoothies based on the outline and food lists we ve provided you below. We will be posting additional recipes over time on our Facebook page. SNACKS You should have one or two snacks each day, such as a mixture of raw nuts and seeds, or any fresh veggies. 11

12 INTERMITTENT FASTING During this 7-day detox we have three main goals: 1. Burn Body Fat 2. Detox your liver 3. Improve Digestive Health Intermittent fasting will help you achieve all of these. By incorporating two hour fasts into your detox week, you ll give your digestive system and liver a break so that they can function properly. Proper digestive and liver health are the keys to proper fat metabolism. On days 2 and 5, you ll be fasting for hours after you finish dinner. One hour before you break your fast, have some hot water with the juice of one fresh lemon to aid in digestion. You can break the fast with a salad or a shake. (See Weekly Meal Plan) 12

13 3.0 BONUS STRATEGY Not only can we use intermittent fasting to crank up fat loss during the cleanse we can also use it as a tool to minimize, if not completely eliminate any post cleanse rebound. The strategy hinges around manipulation of the hormone leptin. After seven days of reduced calories, following the cleanse, your leptin levels will be low and your metabolism will be slow. Because of this, you re more likely to store fat immediately after the cleanse. Fortunately, the solution is simple. Eating a serving of starchy carbohydrates (1/8 cup uncooked serving of rice, or 90 grams of a sweet potato) will boost leptin levels back to normal. Don t overdo it; one serving of carbohydrate dense foods can keep your leptin levels above 50% for about a week. On Day 8 after your week on the cleanse, make sure you are eating clean and adding protein back into your meals. Eat your serving of carbohydrates with your final meal and then fast for hours just like on days 2-5. You ve just burned a ton of fat and officially reset your metabolism! (See Weekly Meal Plan) 13

14 FAQ 1. Can we add protein to the smoothies? Yes, it s recommended. What type do you recommend? Tribe Nutriceuticals Protein Powder 2. Are we allowed to drink coffee/ tea? Yes, unsweetened black coffee or tea 3. Can we add greek yogurt to the smoothies? No, avoid dairy. 4. Why raw foods? Can I roast my veggies? Uncooked, raw vegetables are best because they have all the nutrients in their natural state and have their full water content. Avoid boiling vegetables as it strips some vitamins, antioxidants and other nutritional value. 5. Do people put the weight right back on after the cleanse? No, but it is very important to follow it up with clean eating and our rebound eliminator strategy. Make sure to follow our recipe guides and meal plans! 6. Can I drink water when I am fasting? YES! You should drink so much water that you float. At least ounces. 14

15 WEEKLY MEAL OUTLINE Example recipes for salads and smoothies are included below: Meal 1 Meal 2 Meal 3 Day 1 Smoothie Salad Salad Day 2 (Fasting Day) Smoothie Salad Salad (Fast hours) Day 3 Water & Lemon Juice Salad or Smoothie Salad Day 4 Smoothie Salad Salad Day 5 (Fasting Day) Smoothie Salad Salad (Fast hours) Day 6 Water & Lemon Juice Salad or Smoothie Salad Day 7 Smoothie Salad Salad Day 8 (Fasting Day) Clean Eating - Add protein Clean Eating - Add protein Clean Eating -Add Protein and Serving of Carbs (Fast hrs) Veggies: Kale Asparagus Artichoke hearts Brussels sprouts Carrots Spinach Celery Broccoli Zucchini Cabbage Peppers Cauliflower Parsley Eggplant Onions Beets 15

16 Fruit: Apple Avocado Blackberries Peaches Plums Mango Blueberries Lemon Strawberries Pineapple Lime Raspberries Cantaloupe Figs Nuts & Seeds: Dried, raw Almonds Cashews Macadamia nuts Pine nuts Flax seeds Chia seeds Sweetener: Stevia Remember, you re not limited to the recipes we ve listed. Use the food list to put together salads, smoothies and snacks that you enjoy... 16

17 RECIPES - Smoothies Green Smoothie 3 Cups Spinach or Kale 1 3 Cup Berries 1 3 Banana 1 Scoop of Tribe Nutriceuticals Protein Powder Water and Ice to Taste Calories 248 Protein 33g Carbs 31g Total Fat 2g 17

18 Refreshing Veggie Smoothie 1 cup of Water 1 2 cup of Kale 1 2 cup of Cucumber 1 2 cup of Pear 1 tsp of Lemon Juice (fresh) 1 scoop of Tribe Nutriceuticals Protein Powder 5 Raw Cashews Calories 269 Protein 33g Carbs 23g Total Fat 5g Raspberry Smoothie 1/3 Banana 1/2 Cup Unsweetened Almond Milk 1/2 Cup Raspberries 2-3 Cups Spinach 1 Scoop of Tribe Nutriceuticals Protein Powder Ice and Water to Taste 1 Serving Calories 266 Protein 34g Carbs 32g Total Fat 3g 18

19 Super Slim Down Smoothie 1 Scoop of Tribe Nutriceuticals Protein Powder 1/2 Tablespoon Chia Seeds Sprinkle of Ground Cinnamon 10 Blueberries 1/2 Teaspoon ginger, Crushed 1/2 Cup Coconut Water and Ice to Taste Calories 287 Protein 33g Carbs 18g Total Fat 14g Mango Blueberry Smoothie 1 Cup of Frozen Blueberries 1 Cup of Mango Chunks 1 Scoop of Tribe Nutriceuticals Protein Powder 2 Cups of Spinach/Kale 1 4 Cup of Almond Milk Calories 227 Protein 33g Carbs 34g Total Fat 1g 19

20 Nutty Banana Green Smoothie 1 3 Frozen Ripe Banana 2 Cups of Baby Spinach 3 4 Cup Unsweetened Almond Milk 1 Scoop of Tribe Nutriceuticals Protein Powder Calories 249 Carbs 26g Protein 33g Total Fat 3g Purple Smoothie 1 2 cup of Water 2 cups of Spinach/Kale 1 4 cup of Sweet Cherries (pitted) 1 4 cup of Raspberries 1 4 cup of Blueberries 1 4 cup of Pomegranate Seeds 1 Scoop Tribe Nutriceuticals Protein Powder Calories 271 Protein 33g Carbs 31g Total Fat 2g 20

21 SALADS Most of your salads should be a simple spring mix, or spinach salad with a variety of the vegetables from the list above, some raw nuts or seeds and one of the dressings at the bottom of this cleanse. If you get bored with that try one of these recipes below to add a little pizzazz to your cleanse! Super Kale Salad 1 Cup Kale, Shredded 1 2 Cup Purple Cabbage, Shredded 1 Large Carrot, Shredded 4 Asparagus Stalks, Shredded 1 Tablespoon Sesame Seeds 1 Tablespoon Raisins Calories 128 Total Fat 3g Carbs 21g Protein 9g 21

22 Broccoli Raisin Sunflower Seed Salad Salad 1 Cup Chopped Broccoli 1/4 Cup Red Onion, medium, chopped 2 Tablespoons Raisins 1 Tablespoon Sunflower seeds Calories 207 Protein 8g Carbs 39g Fat 5g Dressing 1 Tablespoon Sunflower seeds 1/2 Cup Lemon juice 1 Teaspoon Olive oil 1 Tablespoon chopped shallots 1 Clove Garlic 1 Teaspoon Honey Serves 2 Calories 73 Protein 1g Carbs 9g Total Fat 4g Combine all dressing ingredients in blender until silky smooth. In salad bowl, mix together broccoli, raisins, onion, and sunflower seeds. Top with dressing and combine until well coated. 22

23 Simple Green Salad 2 Cups Raw Asparagus 2 Cups Arugula 2 Teaspoons Avocado Oil 2 Tablespoons Balsamic Vinegar Calories 171 Protein 7g Carbs 17g Total Fat 10g 23

24 Summer Spinach Salad 1 Cup Raw Spinach 1/2 Avocado 1/2 Medium Raw Onion 1/2 Cup Sliced Carrot 1/2 Cup Strawberries 1/2 Cup Raspberries Calories 218 Protein 5g Carbs 31g Total Fat 11g We recommend you enjoy this salad with the Raspberry Vinaigrette in the Dressings section. 24

25 Chopped Summer Salad 1/2 Medium Raw 2 Heirloom Tomatoes, chopped 1 Medium Peach, chopped 1/4 Avocado, cut into chunks 1 Cup Arugula 1/2 Cup fresh Basil leaves 1 Tablespoon Extra Virgin Olive Oil Calories 284 Protein 5g Carbs 28g Total Fat 19g 25

26 Broccoli & Cauliflower Salad 1 cup Broccoli 1 cup Cauliflower 1/2 raw Carrots, sliced 1 cup Grapes, halved 1 tablespoon Sunflower Seeds Calories 231 Protein 8g Carbs 46g Total Fat 5g We recommend you enjoy this salad with the Lemon Vinaigrette in the Dressings section. 26

27 Orange Pomegranate Salad 2 Cups Romaine Lettuce 1 Orange 1/2 Cup Pomegranate Seeds 1 Tablespoon pecans, chopped Calories 188 Protein 4g Carbs 35g Total Fat 6g Tear romaine and place on plate in a circle. Remove the membranes from the orange slices and place on top of the romaine. Sprinkle with the pomegranate seeds and top with the pecan pieces. Pour dressing over top. 27

28 Raw Asian-Inspired Salad 1 Medium Bell Pepper 2 Stalks of Celery 1 Cup Snow Peas, chopped 2 Medium Scallions 3 Tablespoons Cilantro, chopped 1/2 Cup Canned Mandarin Oranges Calories 115 Protein 4g Carbs 24g Total Fat 1g Dressing 1 Tablespoon Balsamic Vinegar 1 Tablespoon Apple Cider Vinegar 1 Tablespoon Raw Honey 1 Teaspoon Sesame Oil Sea Salt to Taste Calories 132 Protein 0g Carbs 24g Total Fat 5g In a large bowl, combine the bell pepper, celery, snow peas, corn, green onions and parsley. In a separate small bowl, whisk together the remaining ingredients and drizzle over the vegetable mixture, tossing well to combine. Season with sea salt, to taste. If you have time, chill before serving, to allow the flavors to blend together, and gently toss again, just before serving. 28

29 Lemon Vinaigrette Dressing 3 Tablespoons Lemon Juice 1 Tablespoons Olive Oil Ground Pepper to Taste DRESSINGS Calories 123 Protein 1g Carbs 1g Total Fat 14g Tangerine Lime Balsamic 1 Teaspoon Olive Oil 1 Teaspoon Balsamic Vinegar 1 ounce Juice of Tangerine 1 ounce Juice of Lime Pinch Sea Salt Calories 65 Protein 0g Carbs 7g Total Fat 5g 29

30 Strawberry Rosemary Dressing 1 Teaspoon Olive Oil 1/2 Cup Strawberries, chopped 2 Tablespoons Fresh Lemon Juice 1 Teaspoon Fresh Rosemary Pinch of Sea Salt Pinch of Fresh Ground Pepper 1 Teaspoon Poppy Seeds Calories 87 Protein 1g Carbs 9g Total 6g Raspberry Vinaigrette Dressing 3 Tablespoons Raspberry Vinegar 1 Teaspoon Walnut Oil 1 Tablespoon Chopped Walnuts Ground Pepper to Taste 30

31 Calories 89 Protein 0g Carbs 0g Total Fat 9g Orange Chia Seed Dressing Juice of 1 Orange 1 Teaspoon Raw Honey 1 Teaspoon Chia Seeds Calories 83 Protein 1g Carbs 17g Total Fat 2g 31