Introductory 5 Day Detox Boost your energy now! CHANTELLE BELL, NAUTUROPATH

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Beatrix Hill
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1 Introductory 5 Day Detox Boost your energy now! CHANTELLE BELL, NAUTUROPATH

2 Thanks for signing up to my introductory 5 day detox, it s so great to have you on board! I run a popular 3 week detox program in my clinic and get great results helping tired and exhausted mums get their energy back. It also helps with that uncomfortable and sometimes embarrassing, wind and bloating. The three week program is also a great chance to get on track with eating, getting the family onboard and as an added bonus; it shifts those stubborn kilos that have been hanging around! I want YOU to feel this way too! This introductory detox is a little taster of my three week program. I have designed it especially for you! I have kids also so I know what the daily juggle/madness is like. That s why the meals are family friendly, easy and quick to prepare and best of all, they are YUMMY! It s your time to feel good within yourself! Chantelle PS: As a fully qualified Naturopath I treat a range of health conditions so if you have any questions or queries, please do not hesitate to contact me. Ascot Vale Natural Therapies 192 Union Road Ascot Vale 3032 ph: chantelle@avnt.com.au 2 Copyright Chantelle Bell

3 DETOX MEAL PLANNER BREAKFAST LUNCH DINNER Day 1 ½ cup of Natural yoghurt with 1 tbs chia seeds and ¼ cup of nut and seed mix Salmon Nicoise Salad Falafels with salad and Tzatziki * make extra for tomorrows lunch Day 2 Chia pudding with stewed apple/pear, cinnamon and almonds, sunflower and pumpkin seeds Falafels with salad and garlic yoghurt dressing Paprika Chicken with quinoa tabouleh * make extra for tomorrows lunch Day 3 Green Smoothie (add 1 TBS of plain chia pudding) Paprika Chicken with quinoa tabouleh Asparagus Frittata * make extra for tomorrows lunch Day 4 Chia pudding with stewed apple/pear, cinnamon and almonds, sunflower and pumpkin seeds Asparagus frittata Dinner to be Honey and Soy Tofu Stir Fry *cook extra rice for breakfast Day 5 ¼ cup cooked brown rice with berries and natural yoghurt Pumpkin and chickpea salad Baked 150gm salmon fillet with crunchy salad 3 Copyright Chantelle Bell

4 The detox program avoids the major foods that are known to cause allergies and sensitivities that can present as wind, bloating, constipation, diarrhea, eczema, headaches, fatigue, dark circles under the eyes and mood changes. EAT Vegetables and Fruits Brown rice, quinoa, millet, buckwheat Beans and lentils Salmon and smaller fish Organic chicken and eggs Nuts and seeds (raw and unsalted) Olive oil, avocado and coconut oil Natural Yoghurt DON T EAT Wheat and gluten Sugar Dairy foods (apart from natural yoghurt) Coffee, soft drink and alcohol Red meat and pork Cured and deli meats Vegetable and canola oils Processed and packages foods Rice, almond and coconut milks 4 Copyright Chantelle Bell

5 ALLOWED DRINKS Water Green Tea Herbal tea* Coconut water (plain) Dandelion root Vegetable juice Green smoothies (max 1 per day) * please check that flavours have not been added 5 Copyright Chantelle Bell

6 Snack Ideas (pick from these for your morning and afternoon tea) Dips: Hummus, Avocado, pumpkin hummus, Tzatiki with vegetable sticks (carrot, celery, cucumber, capsicum) or brown rice crackers ¼ cup of nuts and seeds (raw and unsalted) almonds, cashews, hazelnuts, brazil nuts, walnuts, macadamias, pumpkin seeds or sunflower seeds A piece of fruit ½ cup of natural yoghurt with stewed fruits Rice cakes (thin x 2) with: Avocado Tomato Cucumber Spinach ABC spread (Almond, Brazil and Cashew) Green smoothie *N.B. This is just a snack, don t eat until you are full. It s just to tie you over until your next meal. 6 Copyright Chantelle Bell

7 Green Smoothie Hummus Avocado Dip Tzatziki 1 cup (250 ml) of plain coconut water ¼ cup of blueberries ½ ripe banana handful of spinach 3 ice blocks Place all ingredients into a blender and whizz until smooth drink straight away 1 can chickpeas (Eden Organics or BioNature) Juice of 1 lemon ¼ cup olive oil 2 tbs of tahini 1 tsp ground cumin Place all ingredients into a food processer and blend until smooth This is also delicious with 1 cup of roasted pumpkin 1 Ripe avocado Juice of half a lemon Mash together and voila! The hardest part is not eating it all at once! 1 cup natural yoghurt 1 lebanese cucumber finely diced 1 clove of garlic crushed 1 lemon grated rind and 1 tbs of juice Combine all ingredients 7 Copyright Chantelle Bell

8 1/4 cup chia seeds Chia Pudding 1 cup unsweetened almond/coconut/ rice milk 1/2 teaspoon vanilla extract 2 pinches cinnamon * this make three serves Mix and match toppings: banana, apple, pear, mango, passionfruit, pineapple, poached or fresh berries crushed flaxseed wheat germ nuts or seeds unsweetened shredded coconut Mix in the chia seeds and milk, then the cinnamon and vanilla extract. Place in the refrigerator overnight to thicken. Can store in a jar for easier In the morning, top with your choice of toppings. * family friendly tip this can be mixed into porriage Falafels 2 can chickpeas (Bio-nature or Eden Organics) 1 red onion 2 cloves of garlic 2 tsp ground coriander 1 tsp ground cumin 1 cup of roughly chopped parsley ½ cup of rice crumbs 1 tbs avocado oil to fry Place all ingredients into a food processer and blend. Roll into small patties, dust with rice crumbs and refrigerate for 20 mins. Heat frypan on medium heat, add avocado oil and lightly fry falafels for 2-3 minutes each side. Place on paper towel once cooked to drain any excess oil. * family friendly tip get spelt wraps for the kids to fill their wraps, roll and eat! Paprika Chicken with Quinoa Tabbouleh 500g chicken breast sliced into strips 1 tbs of Extra Virgin Olive Oil 1 tsp ground cumin 2 tsp paprika 1 Cup of Quinoa (black, white or mixed) 1 bunch flat leaf parsley ¼ cup of chopped mint 8 cherry tomatoes halved 3 spring onions finely sliced 2 tbs of olive oil Juice of half a lemon Combine chicken, oil, cumin and paprika refrigerate while preparing the tabbouleh Cook quinoa as per instructions. Drain and place in salad bowl then add parsley, mint, tomatoes, onions, olive oil and lemon juice. Combine well. Grill chicken 3-4 mins each side and serve with quiona tabbouleh. Can also have some tzatzki on the side. 8 Copyright Chantelle Bell

9 Asparagus Frittata Pumpkin and Chickpea Salad Crunchy Salad 1 leek white part sliced 1 zucchini grated 1 tsp of Extra Virgin Olive Oil salt and pepper to season 8 organic/free range eggs 1 bunch of asparagus woody ends trimmed off preheat oven to 180(fan forced)/200 degrees lightly grease ovenproof dish sauté leek and zucchini over medium heat until soft, season with salt and pepper put aside to cool whisk eggs together until well combined, then gently mix in zucchini and leek Pour into ovenproof dish and carefully place asparagus on top Cook for mins 1 kg pumpkin, peeled, deseeded and cut into 2cm pieces ¼ cup of Extra Virgin Olive Oil 1 tsp ground coriander 1 tsp ground cumin 1 can chickpeas (bio-nature or eden organics) 1 small red onion, diced ½ cup coriander leaves, diced 1 lemon, rind and juice Preheat oven to 200 C. Combine pumpkin, 1 tablespoon offf oil, ground coriander and cumin in a large bowl. Season with salt and pepper. Transfer to prepared pan. Roast for 20 minutes or until pumpkin is tender. Allow to cool. Combine pumpkin, chickpeas onion and chopped coriander in a large bowl. Combine remaining 2 tablespoons oil, lemon rind, 2 tablespoons lemon juice, pour over pumpkin. Toss until well combined. 4 Radish 1 green apple 1 Lebanese cucumber 1 tbs Extra Virgin Olive Oil ½ tsp Dijon mustard 1 tsp apple cider vinegar Cut or use mandolin attachment to slice radish, apple and cucumber into matchstick Combine oil, mustard and vinegar and combine with salad 9 Copyright Chantelle Bell

10 Salmon Nicoise (for 1) Beetroot and Carrot Salad Honey and Soy Tofu Stir Fry 100gm salmon fillet no skin 5 asparagus stalks ¼ red onion, diced ½ sweet potato, cubed 3 cm 5 cherry tomatoes halved 1 soft boiled egg Dressing: 1 tbs Olive oil 1 tbs lemon juice 1 tsp apple cider vinegar ½ tsp Dijon mustard Steam your sweet potato until just tender. Set aside. Peel your eggs and set aside. Cook your salmon by steaming it in a bamboo basket or on lemon slices in a covered pan with some water. This should only take about 4 minutes keep it a little raw in the middle. Allow it to rest for a minute then beak it up roughly. For the dressing, mix all the ingredients together. In a bowl mix together the asparagus, onions, sweet potato and tomato. Drizzle the dressing in, leaving about 1 tbls aside. Place salmon and egg on top and drizzle with the rest of the dressing. 1 lg beetroot 1 lg carrot ¼ chopped coriander ¼ mint Dressing: 1 tbs Olive oil 1 tbs lemon juice 1 tsp apple cider vinegar ½ tsp Dijon mustard 1 tsp honey or 1 tbs natural yoghurt Either grate carrot and beetroot or use fine shredder attachment in food processor. Choose your dressing and mix well 500gm firm/hard organic tofu (ensure it states GMO or GM Free) 2 tsp of coconut oil Tofu marinade ¼ cup tamari sauce (wheat free soy sauce) 2 tsp grated ginger 1 clove of crushed garlic 1 finely diced small chilli (optional) 2 tsp honey The following all to be diced: 1 broccoli 1 capsicum 2 carrots 200gm green beans 1 zucchini 4 spring onions 1 cup of brown rice cooked Mix together ingredients for the marinade, dice tofu into small cubes and mix in with marinade. Do this in the morning so it develops the flavour over the day. Heat coconut oil in wok on high heat and tofu with marinade and cook for one minute then add vegetables and cook, stirring often for around 4-5 mins, if wok gets sticky you can add some water. Serve with brown rice. 10 Copyright Chantelle Bell

11 SHOPPING LIST Herbs and Spices Vegetables Nuts and Seeds (raw and unsalted) Fruit Ground cumin Ground coriander Paprika Fresh coriander Fresh mint Fresh parsley Fresh Garlic Vanilla bean or extract Cinnamon Dijon mustard Ginger Pumpkin Spring onion Red onion Baby spinach leaves Cherry tomatoes Cucumbers Radish Asparagus Leek Zucchini Avocado Sweet potato Broccoli Capsicum Carrots Green beans Almonds Walnuts Cashews Pumpkin seeds Sunflower seeds Chia seeds Nut Spread ABC spread Tahini Apples Pears Blueberries Pineapple Bananas Lemons Animal Products Drinks Grains and legumes Other Natural yoghurt Chicken breast Salmon fillet Eggs Coconut water Out of these milks - pick one Almond milk (unsweetened) Coconut milk Rice milk Quinoa Chickpeas Brown rice Rice cakes Brown rice crackers Avocado oil Extra Virgin Olive Oil Rice or Quinoa crumbs Apple Cider Vinegar Tofu firm Coconut oil 11 Copyright Chantelle Bell

12 Copyright 2014 by Chantelle Bell. All rights reserved. Unless otherwise noted, no part of this book may be reproduced, stored in a retrieval system, transmitted in any form or by any means, electronic, mechanical photocopying, or recording without express written permission from the author, except for brief quotations or critical reviews. Disclaimer: The information and ideas in this book are based upon research available at the time of writing and are for educational purposes only. This book is not intended to be a substitute for consulting with an appropriate health care provider. Any changes or additions to your medical care should be discussed with your health professional. The author and publisher disclaim any liability arising directly or indirectly from this book 12 Copyright Chantelle Bell

Spring Wellness Program

Spring Wellness Program Meal plan ~ Week 6 ~ 21 November - 27 November Sunday Cook-up Monday Tuesday Wednesday Thursday Friday Saturday Sunday MEAT FREE MONDAY TACO TUESDAY WACKY WEDNESDAY STIR FRY THURSDAY