RECHARGE & ENERGIZE YOUR BODY! WWW.FITKITCHENDIVA.COM SANDRA CROWE, RHN 2017, info@fitkitchendiva.com 1
Hi, 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, after you have followed the plan outlined in the 10-Day Body Reset Detox, you are going to feel transformed. As a Registered Holistic Nutritionist who works with people struggling to feel good in their bodies, I m on a mission to reset the thoughts, choices and metabolisms of people just like you! In as little as 5 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. If you have any questions or need additional support, please reach out to me at 416-880-1589 or info@fitkitchendiva.com. I can t wait to hear about your success! With Health and Happiness, Sandra Crowe, Registered Holistic Nutritionist 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. 2
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 box with the food and give it away. 2. Follow the 3-Day Liquid Cleanse Meal Plan for the first 3 days of the 10- Day Body Reset Detox Guide. (Please note if very active, or a medical condition, please do only half days liquid, and pick one meal from the other 7 days) 3. Then 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 4. Enjoy snacks from the 10-Day Body Reset Detox Snack Guide in between meals when you feel hungry Would you like more support during or after this detox? As a Registered Holistic Nutritionist, I work with clients suffering from the below symptoms. Reach out to me for a free 15 minute consult to see how I could help you. info@fitkitchendiva.com or 416-880-1589 Gas Bloating Headaches Joint pain Constipation/diarrhea Blood sugar swings/cravings Inability to lose weight Poor sleep Moodiness Lack of sex drive Fatigue/low motivation 2017, info@fitkitchendiva.com 3
What is Detoxification? Detoxification isn t about severely restricting calories, or dropping pounds quickly (though that is often a pleasant side-effect). 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! 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 In an ideal world, this is how would live always. Sometimes we get caught up in our fast paced world, and our health and diet takes a back seat. Focusing on yourself for 10 days - your diet, your sleep, your thoughts, can reset you back to this ideal world. So while our body can do a pretty good job detoxifying, our world and our lifestyle is making it harder. 4
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: (remember this is just 10 days some of these foods will be added back in after) 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 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. 2017, info@fitkitchendiva.com 5
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 lemon (as much as you can tolerate) every morning before consuming anything else Enjoy 3 liquid meals a day Breakfast and lunch will be a green smoothie Dinner will consist of a pureed soup Snacks can (and should!) be eaten between meals (Refer to the snack chart) Consume 3L of water a day (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) 6
Day 1 BREAKFAST Serves 1 LUNCH Serves 1 DINNER Serves 3-4 Kale Avocado Smoothie Emerald Smoothie Butternut Squash Soup 2 cups chopped kale Half an avocado 1 cup chopped pineapple 1 tbsp. chia seeds 1 scoop vanilla protein 1 cup unsweetened almond milk 1 cup water Half a cucumber, chopped 1 cup chopped spinach Half an apple, chopped 1 cup romaine, chopped Juice of half a lemon 1 tsp grated fresh ginger 1-2 cups water 1 large butternut squash, peeled & chopped into chunks 1 large onion, chopped 3 garlic cloves, chopped Blend & enjoy! Blend & enjoy! 2 tbsp curry powder (use less or more, depending on preference) 1 tbsp ground cinnamon 1 tsp ground nutmeg 1 tbsp coconut oil vegetable broth and/or water sea salt and pepper walnuts, chopped, for garnish (optional) *refer to full recipe in recipe section 2017, info@fitkitchendiva.com 7
Day 2 BREAKFAST LUNCH DINNER Serves 1 Serves 1 Serves 3-4 Clean & Green Smoothie Berry Almond Butter Smoothie Sweet Potato Soup 2 cups kale, chopped 2-3 celery stalks, chopped Half a cucumber, chopped 2 tbsp cilantro, chopped (optional) 1 apple, chopped Half a banana, chopped Juice of half a lemon Enough water to blend thoroughly approx 1-2 cups Blend & Enjoy! ½ cup blueberries 1 large tbsp almond butter 1 tbsp chia seeds 1 scoop protein powder 1 cup almond milk Blend & Enjoy! 2 tablespoons olive oil 2 onions, peeled and chopped 2 carrots, peeled and chopped 2 celery stalks, chopped 1 large sweet potato, cut into small chunks 2-3 cups chicken broth 1 tablespoon cinnamon Sprinkled sea salt and freshly ground black pepper, to taste *refer to full recipe in recipe section 8
Day 3 BREAKFAST LUNCH DINNER Choose Day 1 or Day 2 Smoothie Choose Day 1 or Day 2 Smoothie Consume leftover Butternut Squash or Sweet Potato Soup 2017, info@fitkitchendiva.com 9
10-Day Body Reset Detox 3-Day Liquid Cleanse Soup Recipes Butternut Squash Soup Serves 3-4 Ingredients: 1 large butternut squash, peeled and chopped into chunks 1 large onion, chopped 3 garlic cloves, chopped 2 tbsp curry powder (use less or more, depending on preference) 1 tbsp ground cinnamon 1 tsp ground nutmeg 1 tbsp coconut oil vegetable broth and/or water sea salt and pepper walnuts, chopped, for garnish (optional) Directions: 1. In a large pot, sauté onion in coconut oil for a few minutes. Once onion has softened, add garlic, spices, salt and pepper and stir. Sauté for 1 minute. 2. Add butternut squash and cover with vegetable broth or water. Add just enough liquid to cover the squash. Cook on medium-low heat for 15-20 minutes, or until squash is soft and cooked through. 3. Transfer to a blender and puree soup. Transfer back to pot. Time to taste test! Feel free to add additional spices if necessary. 4. Serve hot with a tbsp of chopped walnuts and a sprinkle of cinnamon. 10
Sweet Potato Soup Serves 3-4 Ingredients: 2 tablespoons olive oil 2 onions, peeled and chopped 2 carrots, peeled and chopped 2 celery stalks, chopped 1 large sweet potato, or 2 small, peeled and cut into small chunks 2-3 cups vegetable broth 1 tablespoon cinnamon Sprinkled sea salt and freshly ground black pepper, to taste Directions: 1. Place a saucepan or soup pot over medium heat. Add oil. When it begins to get hot, add the onions, carrots and celery. 2. Sauté until softened and fully aromatized. 3. Add the sweet potatoes and enough broth to completely cover all the vegetables. 4. Season with cinnamon, salt and pepper and bring to a simmer. 5. Cook until potatoes are very soft and then puree with a hand blender, food processor or countertop blender until smooth. 6. Taste and add more seasoning if need be. 2017, info@fitkitchendiva.com 11
10-Day Body Reset Detox Snacks It s common to get hungry between meals. Feel free to make another Clean & Green smoothie to drink between meals or choose from the following: 10 almonds 5 macadamia nuts 1 small apple with 1 tbsp almond butter/cashew butter/hemp seed butter 2-3 celery sticks with 2 tbsp organic hummus NOTE: Do not have the same snack twice in one day. We want variety. Or chose the snack salad option: Mixed Green Salad Serves 1 Ingredients: 1 large handful of mixed organic greens Half a cucumber, chopped 3-4 cherry tomatoes, chopped Finely chopped red onion 1 tbsp hemp seeds Salad Dressing Ingredients: 2-3 tbsp olive oil 2 tsp balsamic vinegar juice of half a lemon 1 tsp dried oregano 1 garlic clove, crushed Directions: Mix all ingredients together and pour over salad. 12
10-Day Body Reset Detox 7-Day Meal Plan (after the 3-Day Liquid Cleanse) Chose to follow either the vegan/vegetarian or protein meal plan (or combine meals between the two) for the 7 days after the 3-Day Liquid Cleanse You can continue enjoying your morning green smoothie (choosing between breakfast and lunch smoothies) or choose a breakfast from the meal plan If hungry between meals chose a snack from the snack list Still avoid all of the foods listed on page 5. Continue to drink 3L of water a day (drink in between meals) Make an effort to get 7 hours of sleep per night Exercise for at least 30 minutes per day 2017, info@fitkitchendiva.com 13
7 Day Meal Plan Vegan/Vegetarian Day 1 Chocolate Raspberry Smoothie Best Ever Red Lentil Dahl Sweet Potato Mac and Cheese Almond Vanilla Protein Clusters Day 2 Chocolate Hazelnut Protein Bowl The Best Tempeh Vegan Chili Moroccan Chickpea No Bake Apple Soup Cinnamon Bites Day 3 Energizing Blueberry Spinach Smoothie Avocado Tomato Salad Spicy Sesame Tofu with Quinoa Pilaf Coconut Flour Cupcakes with Chocolate Avocado Frosting Day 4 Coco-no-Oat Granola Roasted Asparagus Roasted Veggies and Herbed Sweet with Tempeh, Potatoes Quinoa and Dried Cranberries Dairy Free Chocolate Ice Cream 14
Day 5 Vanilla Maple Chia Pudding Kale Caesar Salad and Broccoli Avocado Soup Butternut Squash and Pesto Pizza Raw Cacao Energy Bites Day 6 Sweet Green Morning Smoothie Spinach Lentil Soup Happy Buddha Bowl Chocolate Matcha Balls Day 7 Acai Breakfast Bowl Creamy Tomato Soup Grilled Portabello Mushroom Sandwich Nut and Seed GRAWnola Bars 2017, info@fitkitchendiva.com 15
7 Day Meal Plan Protein Day 1 Turkey Veggie Frittata Sweet Potato Mac and Cheese Garlic Chili Shrimp with Pesto Zoodles Sweet Potato Protein Brownies Day 2 Protein Packed Crispy Chicken Gluten Free Crepes Fingers Cauliflower Fried Rice Almond Vanilla Protein Clusters Day 3 Chocolate Hazelnut Turkey Cauliflower Protein Power Bowl Mash Roasted Lemon Rosemary Chicken No Bake Apple Bites Day 4 Energizing Blueberry Spinach Smoothie Creamy Cauliflower Soup Meatloaf Muffins Coconut Flour Cupcakes with Chocolate Avocado Frosting 16
Day 5 Veggie Egg Muffins Kale Salad Spaghetti Squash Pumpkin Spice Loaf Bake with Italian Sausage and Herbs Day 6 Coco-no-Oat Granola Roasted Root Vegetables with Apple and Bacon Roasted Asparagus with Walnuts and Egg Muffins Dairy Free Chocolate Ice Cream Day 7 Vanilla Maple Chia Pudding Kale Caesar Salad with Paleo Bread Slow Cooker Whole Decadent Roasted Chicken Chocolate Brownies 2017, info@fitkitchendiva.com 17
10-Day Body Reset Detox Supplements The follow supplements are suggestions. If you are taking any prescription medications, you should discuss adding in supplements with your pharmacist and/or medical doctor prior to taking any. Please feel free to reach out to me with any supplement recommendations, or where to purchase them. Refer to the 10-Day Body Reset Detox Supplement Guide for more information and brand suggestions. Recommended Supplements: Greens Powder (1 serving per as recommended on label) Probiotic (50 billion+) Vitamin D (1000-4000 IU s per day) Omega 3 Fish Oil (EPA/DHA) (use as directed on label) Vitamin B Complex (use as recommended on label) Digestive Enzyme (1 with every meal) 18
10-Day Body Reset Detox 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 taking it easy for the next 10 days Include 30 minutes of walking 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. Keep blood sugar stable by eating any of the snacks on the snack list. Suggestions for evening activity journal writing or meditation (to help increase melatonin production). Notice how you are feeling, physically and emotionally. Always carry snacks on you. Feeling hunger is ok, but feeling extreme or uncomfortable hunger is not, Enjoy a nightly Epsom salt bath: 2 cups Epsom salts in hot water. Emerge as much of your body as you can. Relax for 20-30 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. 2017, info@fitkitchendiva.com 19
Congratulations! You are now ready to enjoy the benefits from your 10-Day Metabolism Reset Detox. Would you like personalized coaching after the 10-Day Body Reset Detox? Together we can continue your commitment to health and ensure that you stay on track and feel supported. I work with clients who suffer from some or all of the following symptoms: Gas Bloating Headaches Joint pain Constipation/diarrhea Blood sugar swings/cravings Inability to lose weight Poor sleep Moodiness Fatigue/low motivation Schedule a complimentary 15-minute phone call with me to answer any of your questions. Sandra Crowe, Registered Holistic Nutritionist www.fitkitchendiva.com 416-880-1589 info@fitkitchendiva.com 20
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