RECLAIM YOUR HEALTH AND FEEL YOUR BEST IN JUST 30 DAYS ... · RECLAIM YOUR HEALTH AND FEEL YOUR BEST IN JUST 30 DAYS ... simply focus on your breathing to help you clear your mind.

CleanseA NEW YEAR

A NEW YOU

Total WellnessRECLAIM YOUR HEALTH AND FEEL YOUR BEST IN JUST 30 DAYS

Cleanse Phase Meal Plan

Copyright © Elkaim Group International, Inc. (O/A Total Wellness Consulting).

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic, or mechanical, including photocopying, recording, or by any information storage and retrieval system.

Published by: Elkaim Group International, Inc.

DISCLAIMERThe information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Yuri Elkaim and Elkaim Group International, Inc., there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Yuri Elkaim or Elkaim Group International, Inc., or its a!liates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

14-Day Cleanse Phase Meal (and Daily) Plan

This 14-day meal plan will help you make the most of the Total Wellness Cleanse™ Cleanse Phase. You can follow it to the letter or simply use it as a guideline for ideas.

Note: The times used for this meal planner reflect our personal schedule. Depending on your work and time commitments, your times might be different. Simply use these times as guidelines for the timing of, and between, your meals and daily activities.

Aside from your food intake, the following 14-day plan will also show you when to do certain activities that will assist your cleanse and overall health.

These include:

• Reading your Daily Coaching Emails,

• Morning Visualization/Meditation

• 15-Minute Gratitude Meditation

• Exercise

READING YOUR DAILY INSPIRATION JOURNAL AND DAILY COACHING EMAILS

The Daily Inspiration Journal features 30 lessons that go with the corresponding day of the cleanse. These lessons are meant to uplift your spirits and get your day off to a flying start and that is why we recommend you read one lesson each day!

Each Daily Inspiration lesson will also be featured in your Daily Coaching Emails. These emails will be sent to you each morning and feature additional information, support, tools, and motivation to make the most of your day.

3

TotalWellnessCleanse.com

http://www.totalwellnesscleanse.com

Morning Visualization/Meditation

There is no better way to start your day then by centering yourself and relaxing your mind and body before you take on the world. The Morning Visualization/ Meditation is a time for you to de-stress your mind and body, and to visualize and create your day and life as you desire. You can do this exercise for 5 to 15 minutes (or longer).

HERE’S HOW IT WORKS:

• In silence, sit up tall in a chair with your feet flat on the floor, hands relaxed on your thighs, and a smile on your face.

• Begin breathing deeply through your nose so that your entire thorax is filled with air. Hold for a few seconds, and then gently exhale through your mouth. At this point, simply focus on your breathing to help you clear your mind.

• After a few minutes, begin to silently give thanks for everything that you have in your life. Express gratitude for everything that you can think of.

• Next, visualize your day exactly as you’d like it to unfold. Believe, see, and feel that everything will go just the way you want it. Abolish any negative thoughts, images, or doubts.

• Now begin to visualize the week, month, and year ahead. Visualize what you want to be/do/have in the long term now.

4



15-Minute Gratitude Meditation

The best way to end your day is by giving thanks for everything that “was” during your day. Stress cannot occur when you are grateful. And the more grateful you are, the more will come into your life. This process is meant to last 15 minutes. It will relax you, put a smile on your face, and help you sleeper better than ever!

HERE’S HOW IT WORKS:

• In silence, sit up tall in a chair with your feet flat on the floor, hands relaxed on your thighs, and a smile on your face.

• Begin breathing deeply through your nose so that your entire thorax is filled with air. Hold for a few seconds, and then gently exhale through your mouth. At this point, simply focus on your breathing to help you clear your mind.

• After a few minutes, begin to silently give thanks for everything that you have in your life. Express gratitude for everything that you can think of.

• Ask yourself, “What am I grateful for today?”, “Who is in my life that I can be grateful for?”, “What successes, achievements, and moments of happiness can I be thankful for?”

• Truly feel like you are blessed simply for “being”. Do this exercise with a huge smile on your face and a feeling of total bliss and watch your stress dissolve.

5



Exercise

Exercise is a vital component to not only cleansing your body but improving your overall health and fitness level too. As human beings, our bodies were built to move — not to sit. If you spend most of your day sitting, then this 14-day planner will be a nice change for you. We recommend adding movement and exercise into your day no less than 3 times — that’s right 3 times!

Whether or not you follow the exact schedule that is laid out for you is not important. What is important is that you break up your day with your bouts of exercise. Doing so will help you manage your stress, further detoxify your body, reduce repetitive strain and postural problems, improve your energy levels, help you digest your food, and reduce cravings.

IMPORTANT REMINDER…

The following meal/day plan is just a suggestion. We’ve included NEW recipes for you each day to illustrate all the amazing options you.

If you don’t like one of the suggested recipes, then feel free to substitute it for another Cleanse Phase recipe – either from a different day or from “Bonus Recipe” section. Have fun and enjoy!

6



The Total Wellness Cleanse™ “Cleanse Phase”

WEEK 1The first week of the Total Wellness Cleanse™ is your entrance into the initial 14-day cleanse phase. We’ve done our best to ease you into the cleanse with the suggested recipes. Do your best to stay on track.

Most likely, temptations will arise but it’s during times of weakness that greatness is found. Your commitment to following this cleanse must be stronger than your moments of weakness. Not only will you feel better physically for staying on the healthy path, but you will also feel more confident and better about yourself for keeping your word.

What to Expect

During this first week you may experience some detox symptoms — if you are fairly toxic to begin. Remember that these symptoms are only temporary and that drinking water and moving your body are two of the most effective tools you can use to overcome these symptoms.

Once these symptoms have passed (if they were even there in the first place), you are then ready to begin experiencing a level of health, energy, and joy like never before!

Helpful Reminders

As you progress through this first week, remember that you have countless tools and strategies to help the removal of waste from your body. Obviously, selecting the foods that we have recommended for this cleanse is the most important of these tools. Keep in mind that being prepared is extremely helpful. For that reason, we have detailed every possible meal for your 14-day cleanse phase.

Having this plan to follow (even if not to the letter) will help you do your daily or weekly grocery shopping, prepare and store foods/meals, and give you peace of mind.

To enhance your cleansing experience, remember that daily exercise, dry brushing, saunas, liver massages, and hot yoga are just a few more tools that you should use.

Making Your Life Even Easier

To coincide with this meal plan you’ll find all the recipes laid out for you in sequential daily format inside the Cleanse Phase Recipe Guide”. Each recipe below is referenced to a particular page (ie. p ) inside the “Cleanse Phase Recipe Guide”.

7



Day 1

Today’s Date:

7:00am


Read Day 1 Daily Inspiration, and Coaching email

7:15am

1 glass of lemon water

1 cup of dandelion root tea

7:30am

At least 30 minutes of exercise which can include walking, running, yoga, working out (Fitter U™ or other)

8:30am — BREAKFAST

Blueberry Morning

10:30am — MID-MORNING SNACK (OPTIONAL)

1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)

12:00pm

Take a brisk 20–30 minute walk

12:30pm — LUNCH

Broccoli Soup

Side of Tabouli

3:00pm — MID-AFTERNOON SNACK (OPTIONAL)

Raw veggies with Hummus

5:00pm

Move your body for at least 30 minutes — workout, run, walk, deep breathing, etc…

6:30pm — DINNER

Green Soup

Side of Roasted Rosemary Sweet Potatoes

8:30pm

1 cup of peppermint tea

Write down 3–5 successes experienced today and 15-minute gratitude meditation

8



Day 2

Today’s Date:

7:00am



7:15am


1 cup of nettle tea

7:30am



The Green Cleaner


Carrot Salad

12:00pm


12:30pm — LUNCH

Fresh Veggie Stir-Fry


Green Superfood Juice (barley grass, wheat grass, etc…)

Raw veggies with Baba Ghanouj

5:00pm


6:30pm — DINNER

Zucchini Pasta with Pesto

8:30pm

1 cup of licorice root tea


9



Day 3

Today’s Date:

7:00am



7:15am



7:30am



Green Revolution



12:00pm


12:30pm — LUNCH

Garlic and Spinach Soup

Sweet Potato Fries with Garlic Mayonnaise



1 apple

5:00pm


6:30pm — DINNER

Tomato and Lentil Dhal with Almonds

8:30pm

1 cup of chamomile tea


10



Day 4

Today’s Date:

7:00am



7:15am


1 cup of nettle tea

7:30am



The Cleaning Lady

Refreshing Cucumber Salad



12:00pm


12:30pm — LUNCH

Rockin’ Moroccan Warm Salad



1 pear

5:00pm


6:30pm — DINNER

Squash Spaghetti with Tomato Basil Sauce

8:30pm



11



Day 5

Today’s Date:

7:00am



7:15am



7:30am



Creamy Zingy Limey Smoothie


1 apple or pear or berries

12:00pm


12:30pm — LUNCH

Chic Pea and Kale Bowl


Guacamole with Raw Veggies (page 22)

5:00pm


6:30pm — DINNER

Rawsagna

8:30pm



12



Day 6

Today’s Date:

7:00am



7:15am


1 cup of nettle tea

7:30am



Mister Sprout




12:00pm


12:30pm — LUNCH

Leek and Onion Soup

Sprout Salad with Basic Vinaigrette



5:00pm


6:30pm — DINNER

Spaghetti and “Meatballs” in Marinara Sauce (page 34)

8:30pm



13



Day 7

Today’s Date:

7:00am



7:15am



7:30am



Almond Sunflower Cereal



12:00pm


12:30pm — LUNCH

Detox Soup

Marinated Asparagus




5:00pm


6:30pm — DINNER

Cream of Tomato Soup

Marinated Broccoli

8:30pm



14



The Total Wellness Cleanse™ “Cleanse Phase”

WEEK 2How did you find WEEK 1?

Well, the good news is that the tough part is over. You have now started to re-establish a healthier acid-alkaline balance in your body and your palate has most likely adjusted accordingly as well. Pretty soon, if not already, those foods you used to crave will be a thing of the past.

By now, you may have started to notice a drop in weight (if you wanted to), more energy, clearer complexion, feeling better about yourself, and so much more. If not, then don’t worry – just stay the course as your body rids itself of the waste.

As you enter into WEEK 2 of the “Cleanse Phase” you may even decide to up the stakes. What this means is that if you really want to cleanse your body, lose weight, and feel better than ever before, you can put more focus on green juices and raw foods. The last few pages of this meal planner show you a sample day for each of these scenarios.

But ultimately, the choice is yours. If you feel good where you are at right now and want to continue on this path, then that’s great. Simply continue following the daily meal plans for this week.

Remember, to exercise in some way or another every single day. Walking, running, shoveling snow, working out (with Fitter U™ I hope!), yoga, biking, rock climbing, or anything else you can think of that gets you sweating is truly your best friend!

And don’t forget to relax. Allot some time each day to spend by yourself in total relaxation. This could take the form of a warm Epson salt bath, walking in nature, reading, or anything else that relaxes your mind and body.

Keep up the great work!

Enjoy WEEK 2 of the Total Wellness Cleanse™.

15



Day 8

Today’s Date:

7:00am



7:15am


1 cup of nettle tea

7:30am



Gut Healer

Beet and Carrot Salad



1 apple, pear, or berries

12:00pm


12:30pm — LUNCH

Broccoli, Pea, and Almond Salad


1 avocado with Basic Vinaigrette

5:00pm


6:30pm — DINNER

Broccoli-Kale Soup

Spinach and Roasted Garlic Salad

8:30pm



16



Day 9

Today’s Date:

7:00am



7:15am



7:30am



Liver Booster



12:00pm


12:30pm — LUNCH

Red, Orange, and Green Salad



5:00pm


6:30pm — DINNER

Black Bean Chil

8:30pm



17



Day 10

Today’s Date:

7:00am



7:15am



7:30am



Refresh



12:00pm


12:30pm — LUNCH

Good Old Fashion Vegetable Soup


Veggie Dip with raw veggies

5:00pm


6:30pm — DINNER

Sweet and Savoury Swiss Chard Medley Leftovers from Black Bean Chili (or other)

8:30pm



18



Day 11

Today’s Date:

7:00am



7:15am


1 cup of nettle tea

7:30am



Coconut Blue-Cranberry Smoothie



12:00pm


12:30pm — LUNCH

Pesto Salad



5:00pm


6:30pm — DINNER

Moroccan Kale Soup

Leftovers (if any remain)

8:30pm



19



Day 12

Today’s Date:

7:00am



7:15am


1 cup of nettle tea

7:30am



The Purifier



1 apple, pear, or berri

12:00pm


12:30pm — LUNCH

Pinto Bean Salad with Vampire Vinaigrette



5:00pm


6:30pm — DINNER

Super Greens

Sprouted Lentil Salad

8:30pm



20



Day 13

Today’s Date:

7:00am



7:15am



7:30am



Clean Protein




12:00pm


12:30pm — LUNCH

Good Old Green Salad


Raw veggies with Hummus (page 23)

5:00pm


6:30pm — DINNER

Vegetable Tagine (with quinoa option)

8:30pm



21



Day 14

Today’s Date:

7:00am



7:15am


1 cup of nettle tea

7:30am



The Energizer



12:00pm


12:30pm — LUNCH

Spicy Broccoli and Sprout Medley


Onion Butter with veggies

5:00pm


6:30pm — DINNER

Ratatouille

8:30pm



22



Sample Raw Day Level 2 Cleanse Phase

7:00am



7:15am



7:30am



Green Revolution




12:00pm


12:30pm — LUNCH

Spaghetti and “Meatballs” in Marinara Sauce


Hummus with raw veggies

5:00pm


6:30pm — DINNER

Green Soup

8:30pm



23



Sample Green Juice Day Level 3 Cleanse Phase

7:00am



7:15am


1 cup of nettle tea

7:30am



The Green Cleaner



12:00pm


12:30pm — LUNCH

Green Revolution



5:00pm


6:30pm — DINNER

The Cleaning Lady

8:30pm



24



The Total Wellness Cleanse™ Maintenance Phase

WEEKS 3 AND 4 (AND BEYOND)Congratulations! You’ve made it past the 14-cleanse phase! That’s an amazing feat.

How do you feel? A little different from when you first started the cleanse, we sure hope.

But now what? What’s next?

Well, now you are about to embark on your 2-week “Maintenance Phase”. This phase is about helping you transition back into a healthy diet that you can sustain indefinitely. We hope that having followed the meal plan for the “Cleanse Phase” that you can actually adopt this way of eating for life!

Now is the time where you can begin to incorporate certain foods back into your diet, if you so choose. If you are a meat eater, you may wish to re-introduce these foods back into your regime, although we hope that you limit you animal consumption and stick to small, cold-water fish when possible.

But the reality is that for some people, chicken and steak might come back into the diet. That’s fine. At least, now you have the knowledge and have experienced what it would be like without eating these acidifying, disease-creating foods! Now the choice is yours.

So whether you’re re-introducing animal products, bread, or sweet fruit please do your best to make the best and healthiest decisions possible. After all, there is a big difference between steak and salmon; between white bread and sprouted bread; between bananas and organic bananas.

During the next 2 weeks, do your best to stay close to the “Cleanse Phase” meal plan and recipes so that at least you maintain an acceptable level of alkalinity within your body. And if you want to add in some of your more enjoyable “previously removed” foods, then feel free to do so in moderation.

Amazing job! Now let’s keep the momentum going.

25





RECLAIM YOUR HEALTH AND FEEL YOUR BEST IN JUST 30 DAYS ... · RECLAIM YOUR HEALTH AND FEEL YOUR BEST IN JUST 30 DAYS ... simply focus on your breathing to help you clear your mind.

Documents