Spring Cleanse Protocol 2015files.ctctcdn.com/af390226001/51030453-80b2-49bf-9... · I want to age gracefully. I want to simplify my life. I want to reduce my allergy symptoms. I

Reset. A 7-Day Spring Cleanse

Protocol

Csilla Bischoff, HHCwww.shininghealth.com

Copyright 2015By Csilla Bischoff, HHC

All rights reserved. No portion of this manual may be reproduced or transmitted in any form or by any means, electronic or mechanical including fax, photocopy, recording, or any information storage and retrieval system without the written permission of the authors, except as granted under the following condition: A reviewer may quote brief passages in connection with a review written for inclusion in a magazine, newspaper, or website with written approval from the author prior to publishing.

Disclaimer

This manual is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. Readers are advised to consult their own doctors or other qualified health professionals regarding the treatment of medical conditions. The author shall not be held liable or responsible for any misunderstanding or misuse of the information contained in this program manual or for any loss, damage, or injury caused or alleged to be caused directly or indirectly by any treatment, action, or application of any food or food source discussed in this program manual. The statements in this book have not been evaluated by the U.S. Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

To inquire about private health coaching consults or workshops, contact Csilla BischoffE-mail: [email protected]: www.shininghealth.com

Copyright © 2015 by Csilla Bischoff www.shininghealth.com All rights reserved.

WELCOME TO RESET. A 7-DAY SPRING CLEANSE

Welcome and congratulations! I commend you for taking this step and wish you all the best in your efforts to achieve your health goals. I hope that you will find the information included here and the group supported program beneficial, practical and inspiring.

It is with great enthusiasm that I invite you into this transformational journey.

During the next week, the structure and discipline of the Cleanse will allow you to connect to your deeper source of energy, vitality, and purpose. This is a retreat into yourself, a time to nourish and respect your own rhythms. In the process you will be asked to let go of old patterns that no longer serve your body, mind and spirit. Prepare well, be gentle with yourself and make modifications when necessary. Do not expect to do it perfect. Celebrate your humanness.

By participating in the Spring Cleanse, you are actually teaching yourself and your body that you can maintain a gentle detox on a daily basis. You will be reducing the toxins that you are taking in, which means you get to reduce the toxins that you have to get out. This cleanse is about rebooting your body to work for you more optimally.

During the 7 days you are on this program, you will cleanse your body from everyday toxins, sugars, refined flours, processed foods and common allergens that find their way into your body on a daily basis. Once you begin to eliminate these inflammatory, difficult-to-digest foods, your digestive system is given a chance to rest.

A cleanse is a time for you to slow down. A time to give your digestion a rest. To activate your systems of detoxification. To let go of foods that cause inflammation. To flood the body with foods that are healing, nourishing and anti-inflammatory. You will be quieting your dietary input, lighten the load on your internal organs and release built up accumulation of toxins. Eating this way, even if it is for just one week, will ultimately result in clarity, clear thinking, improved digestion, clear skin, decreased cravings and a sense of renewed energy.

Why Cleanse in the Spring?

Spring is the ultimate time to detox. It is the season traditionally associated with Spring regeneration.

In the winter we tend to consume foods that are heavier, higher in protein and fats and remain more sedentary. Toxins accumulate in our fat cells. This makes it difficult for our liver to do its job. Right now our liver is working extra hard to process the excessive toxic exposures of our times. One of the best ways to take care of your liver - and intentionally transition from winter to spring - is to do a cleanse.


If you have never done a cleanse before, do not worry. This guide will teach you everything you need to know.

The core elements of this 7-day program include: • a suggested meal plan • cleanse boosters (like skin cleansing via dry skin brushing and hydrotherapy,

tongue scraping, oil pulling and castor oil packs ) • additional support through suggestions on journaling and meditation

Seven is a powerful number. There are seven continents, we refer to the Seven Seas and there are Seven Wonders of the Ancient World. We see seven colors in the rainbow and the seven musical notes of the diatonic scale are considered the most pleasing to the human ear. The number seven is the most common number in the Bible.

For our program, seven days is long enough for you to feel a change and still short enough for you to accomplish it. If you have a long-standing habit of putting toxins in your body such as caffeine, sugar, alcohol, and nicotine – then it may be challenging at the start. I recommend you take a few days to prepare where you slowly decrease the amount of processed foods you take in.

The road towards optimal health is paved in good choices.

This Reset. A 7-Day Spring Cleanse® program will get you started by allowing the body to do what it is meant to do – rebuild itself.

Ready to get started?

How to Prepare

Your first task is to become familiar with all of the material. Preparation is the key to a successful detoxification. Take time to plan and collect everything you need in advance. Make sure you have all the necessary equipment, food items, skin cleansing supplies etc.

Pick a quiet time to detox. It is no good trying to do it if you have a hectic lifestyle. Consider booking a relaxing massage or some other relaxing therapy that can help you detox.

Remember, balance, moderation and persistence are keys to successful cleansing and detoxification which will give you good health and rejuvenation.

Copyright © 2015 by Csilla Bischoff, HHC www.shininghealth.com All rights reserved.

To Do:

* Read the material * Review the recipes * Plan your menu for the week* * Clear food temptations, make room for healthy options * Clear your space * Check your blender, juicer and other necessary equipment** (Note: juicing is optional) * Outline expectations and intentions (!!) * Decide on exercise and other activities for the week * Go shopping for all items * Have a journal ready * Make some time in your week for rest and reflection * Make this the priority by postponing stressful events for the following week * Set up an appointment for a massage (highly recommended) * Check local yoga studios for yoga or meditation classes * Remember to track your progress and do a final recap

*Read through all recipes and just pick the ones that you really like. Then make your shopping list according to your menu.

** You do not need any equipment. If you have access to a strong blender and a juicer, you can make smoothies and juices during your cleanse, but these are not absolutely necessary.

Before beginning, it is ideal to take a week or at least a few days to taper the intake of the following:

* caffeine * alcohol * sugar and other sweeteners * dairy products * wheat and flour products * red meat * processed foods

These foods put a significant strain on your digestive organs and avoiding them “cold turkey” can sometimes create withdrawal symptoms that are too powerful for some people to tolerate.

It is fine to begin the cleanse right away; just be aware that you may experience highly uncomfortable symptoms of withdrawal, like strong headaches, lightheadedness and nausea.


If you are a heavy coffee drinker, you may want to wean yourself off coffee by either switching to an herbal coffee called Teeccino or by substituting with green tea or Dandy Blend. Dandy Blend is caffeine-free, gluten-free, non-GMO and super delicious herbal coffee substitute. Dandy blend is made of water-soluble extracts of roasted roots of dandelion, chicory and beets, and the grains of barley and rye. Even though it contains barley and rye, Dandy Blend is gluten free! The proteins (of which gluten is one) are removed from the grains and only the water soluble grounds are left behind in the extraction process.

Benefits of a Cleansing Program

The Reset. A 7-Day Cleanse® program allows you to give the body a rest so it can heal itself. The program is designed to reduce your daily toxin intake and to renew your cells. It can help:

* boost energy* clear up your skin* improve digestion* reduce allergic symptoms* sharpen your thinking* accelerate your weight loss* regulate your mood * improve your sleep* reduce joint and muscle aches* regulate your bowel movements* reduce cravings for sugar and other stimulants* feel younger and lighter* jumpstart your healthy eating habits

Please, don’t forget this fact: many chronic health challenges take years to develop, so it is unrealistic to expect such challenges to fully heal within weeks. The truth is that lasting improvement in your health may take months or years to manifest itself. You may feel better within days, but I hope that what you are really shooting for is to build a foundation of health that will serve you for decades.

The process of detoxification can also renew the spirit. It allows you to “lighten up.” It slows you down and prompts you to listen to your own voice. It helps you understand emotional empty spaces you may be filling with food.


Personal Intentions

Take a few minutes now and think about your intentions for this cleanse. What are your reasons? Understanding your motivation will help you succeed.

Does any of this resonate with you?

I want to think clearer.I want to boost my energy.I want to look more vibrant.I want to boost my desire.I want to feel lighter in my body.I want to jump-start my healthy eating habits.I want to feel more in control of my cravings.I want to age gracefully.I want to simplify my life.I want to reduce my allergy symptoms.I want to jump-start my weight lossI want to improve my digestion.I want to learn how to eat in a way that will guarantee long-term health.I want to reduce the amount of medications I take.I want to feel alive.I need some change.

Make a note of your personal goals:

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Side Effects of a Cleansing Program

As your body starts to release built-up toxins, you may feel a little weak or have some withdrawal and detoxification symptoms the first couple of days. These may include:

*tiredness*headaches*skin eruptions*changes in bowel pattern*increased gas from the extra fiber*increased perspiration*sinus or bronchial mucus discharge*irritability, anxiety*bad breath*dark urine*poor concentration*joint or muscle pain

This is a list of possible symptoms. Some people do not have any of them. The good thing is that these symptoms are signs that your body is cleansing itself. Record your symptoms in your journal. The hardest thing might be to leave behind coffee, sugar and smoking. One strategy is start cutting back before you being the program. Look at your calendar and see when it would be the best for you to start the cleanse.

Tips to Help You Detox

*Use only natural products on your skin (etc. sesame oil, coconut oil ... etc)*Avoid all potential food allergens - dairy, gluten, wheat, yeast, eggs, peanuts, corn, soy etc.*Eat mainly fresh vegetables and fruits*Chew well and eat slowly in relaxed conditions*Eat moderate amounts of food*Reduce stress in your life*Learn and practice relaxation*Do some exercise like walking, yoga, Tai Chi, rebounding daily at least three times this week*Practice deep breathing*Avoid chemicals including household cleaners at home and at work*Drink 7-10 glasses of filtered, good quality water daily*Dry brush your skin, soak in Epsom salt baths


What to do right before the Cleanse:

1.The day before the Cleanse: Stock up your fridge! Read through the daily menus, pick the recipes you like and make your shopping list accordingly. Purchase some glass containers to bring your meals to work in. Also, a wide mouth thermos would be useful to have to transport your soups.

2. Prep suggestions to make your week easier.

• Prepare vegetable broth• Make almond milk • Make salad dressings of your choice• Make kale chips, hummus • Wash and prep some veggies

3. Getting emotionally prepared - the day or night before.

Journal: write 1 or 2 paragraphs on what you want to get out of this cleanse physically, emotionally, or otherwise.

Online Community: The online community is a private FaceBook group. We have been using this format for the past 3 years with great success. If you do not have a FaceBook account, it is easy to open. You can open one for this cleanse and close it if you are not interested in being on FaceBook in general.

Please, share what your intention is for this cleanse - we are all here to share our experiences and support each other. There's nothing like a community of supportive nurturing people to give you the boost you need to affect change in your life!

Visualization: Visualize yourself, for this coming week, being more particular about what you eat. For this one week, accept and relish the idea that you will be taking deep care of yourself. You may need more down-time, less exercise, less TV, more reading – whatever it is for you, have an idea in your head of what you will want in order to make this experience thoroughly fulfilling and nurturing and start to put it into place: unplug your TV, schedule a massage, look into local yoga classes, borrow a good book from the library, meditate, ask your spouse for help with the kids ... whatever you feel you will need to make this work for you.

Final note: As part of this powerful cleanse, I want to support you by making sure that you get support around food, emotional and physical well-being, and community. Please take time to write into the online-community or email me personally. I am here to support you all the way.

I wish you a rejuvenating, empowering, and transformational Cleanse.

Csilla


Best Food Choices for Cleansing in the Spring

Green Leafy Vegetables • arugula• lettuce• spinach• chard• kale• endive• Bok choy• Swiss chard• escarole• watercress• dandelion greens• mustard greens• broccoli raab• chicory (bitter leafy greens are super important for liver cleansing)• parsley• cilantro

Root Vegetables• carrots• daikon radish (looks like a long, white carrot)• beets• burdock root• jicama• radish• turnips• parsnip• sweet potatoes

Other Vegetables • asparagus• artichokes• broccoli• Brussels sprouts• cabbage• cauliflower• celery• cucumber• fennel• green beans• green onions


• garlic• ginger• leek• onions• mushrooms • sprouts (you can easily sprout mung beans at home)• zucchini

Fruits• all berries, particularly blueberries• apples• avocado

Eat a small to moderate amount of fruits. Fruit is more cleansing than vegetables with citrus fruit being more aggressive. Take care if you have arthritis or joint problems as citrus fruit and juices are likely to aggravate it.

Grapefruits should not be used at all during the detox program. They contain a compound that inhibits liver detoxification. If you are taking prescription drugs, they can also increase the concentration of the medication in your body.

Whole Grains• brown rice• brown basmati rice• quinoa (not a true grain)• amaranth• millet • buckwheat

Soaking grains makes them easier to digest and cuts the cooking time down. Our ancestors, and nearly all pre- industrialized people, soaked or fermented their grains before making them into breads, cereals and other baked items. Most grains can be soaked overnight, then cooked.

Legumes• mung beans• yellow mung dal beans (found at Indian stores)• adzuki beans• pinto beans• lentils• split peas

Beans offer a good source of protein. Lentils, yellow and green split peas, adzuki beans, mung beans, and pinto beans are easiest to digest and require the least soaking time.


Seeds• flax seeds*• chia seeds ( I prefer these - they need no grinding or refrigeration)• pumpkin seeds• sunflower seeds• hemp seeds• sesame seeds

* Every day grind up some flax seeds in a coffee grinder and sprinkle it over your morning fruit and/or your daily salad.

Nuts• almonds (consume with respect)• walnuts

Seaweed• kombu • wakame (for miso soup)• nori sheets (great for snacks or making sushi)

Fats and Oils• extra virgin organic olive oil• unrefined sesame oil for oil pulling in the morning• coconut oil or ghee (clarified butter) - coconut oil is also great for oil pulling

Condiments• natural sea salt like Celtic Salt or Himalayan Pink Salt (can be found at natural health

food stores)• spices and herbs (turmeric, coriander, fenugreek, mustard seeds and cayenne pepper

are particularly good for detoxification)• a little naturally fermented low-sodium, wheat-free Tamari soy sauce • miso paste (not one made with barley)• raw apple cider vinegar (Spectrum or Bragg’s)• Tahini (sesame paste)

Miso, Tamari and raw apple cider vinegar can all be purchased at a natural health food store.

Beverages• herbal teas*• plenty of filtered pure water or spring water• pure water with a little fresh squeezed lemon juice• vegetable juices**• coconut water (NOT coconut milk)• green tea (if you are experiencing caffeine withdrawal)


Avoid cold water. In general, drink warm or room temperature water. In Traditional Chinese Medicine, cold drinks disrupt the proper flow of energy in the body and “shock” the body.

Whenever you feel hungry, drink a big glass of water to fill the stomach and make you feel fuller. Drink before lunch, mid-afternoon, before dinner, and an hour before bed.

Don’t drink too much. Although drinking just 8 glasses is a challenge for many people, some of you may be tempted to go to the other extreme and add an extra gallon! That would be too much of a good thing.

You may also drink mineral water during the cleanse. I would recommend mainly “still” water instead of sparkling during the cleanse.

Coconut water is full of potassium – more than a banana - which helps re-hydrate the body. It enables the body to recuperate the loss of minerals resulting from perspiration. It is packed with electrolytes, minerals, proteins, fibers and vitamins. Coconut water is a great drink directly after a workout, and/or a sauna, as well as during detoxification. It also mixes well with other juices, so it is a wonderful base for fruit smoothies. Look for coconut water that has no preservatives, water, pulp or added sweeteners or coloring.

Green tea contains a small amount of caffeine and is a good substitute for coffee if you are experiencing caffeine withdrawal. Roasted dandelion root tea does not have caffeine in it, but its strong roasted taste also makes it a good coffee substitute. It is also great for detoxification because it increases the flow of bile.

*All non-caffeinated herbal teas are allowed during the program. The ones listed here are especially good for detoxification: detox tea (brand name: Traditional Medicinals), dandelion root, burdock root, milk thistle, peppermint,chamomile, fenugreek, ginger, slippery elm.

**If you have a juicer - you may incorporate veggie juices into the cleanse. Remember to not mix fruit and vegetables except for apple and carrot juice and the juice of half a green apple can be added to green leaf juices or celery to improve the flavor.

ProteinProtein plays an important part in tissue detoxification. Although many vegetables - such as broccoli, spinach and cauliflower - are actually abundant in protein, you can use protein powder in your smoothies to help alleviate hunger and boost energy. Since lactose is an allergen for many people, focus on rice protein concentrate if possible.


Vegetarian Sources of Protein

• Sun Warrior Protein Powder uses a natural bio-fermentation process that is unique to their processing. It combines the sprouted endosperm and the bran from raw sprouted whole grain rice to create a protein powder that contains all the essential amino acids. Through this natural process Sun Warrior is a powder high in Lysine (difficult to find in vegan sources), which aids in muscle building and recovery. Plain or vanilla is great!

• Hemp Seeds are a great source of protein to add to your smoothies, cereals and salads. It's also a hypoallergenic protein, making it great for those that have troubles with other seeds or nuts. Not only is hemp a great protein, containing 18 amino acids, but its also high in omega-3 fatty acids and delivers a great array of minerals from calcium to zinc.

• Chia Seeds were one of the four main foods of the Aztecs, along with corn, amaranth and beans. In fact, "chia" is the Mayan word for "strength". Chia was considered the runner's food because messengers could run all day with the help of these tiny seeds. They also help to keep the body hydrated and promote electrolyte balance. Chia is a complete protein, which means you can have pudding for breakfast! Chias are packed with fiber, making them a perfect colon cleanser as well.

• Bee Pollen is rich in proteins, free amino acids, vitamins, including B-complex, and folic acid. It is great for boosting brain power, increasing energy levels, stimulating bone growth, promoting fertility and strengthening the immune system

There is much controversy about the inclusion of animal protein in a detoxification diet. People with a fast metabolism or who are parasympathetic dominant type are unlikely to do well on a detox diet that excludes meat.

People with poor blood sugar regulation will usually feel better if they eat some protein with carbohydrate (starch based) meals. Protein stimulates the release of a hormone from the pancreas which counteracts the lowering effect of insulin produced in response to carbohydrate. If you have diabetes or struggle with blood sugar issues, please reach out for support.

Note: We will include some light protein in the form of fish in the cleanse. Another option is lean organic chicken. You may also incorporate some hemp seeds or hemp protein powder into your smoothies (they can be found at natural health food stores). Chia seeds are also great blood sugar regulators (again health food stores, the Vitamin Shoppe or online stores have them).


Non-Vegetarian Sources of Protein

You can by all means add 3-4 ounces of high quality non-vegetarian protein to your meal. Please, keep in mind that the quality of protein is extremely important. You are what you eat AND what the animal ate.

• Fish (wild only, avoid fish that contains mercury)• Chicken (pasture raised is best)• Canned fish like sardines or wild salmon (we like Wild Planet - it is BPA free and

environmentally friendly)

Foods to Avoid

During the detoxification program, avoid the following:• alcohol• grapefruit• sweeteners• dairy products• coffee, black teas and soda• fats and oils (other than the ones noted)• processed foods • anything with flour• all gluten/wheat containing grains (barley, wheat, spelt, rye, kamut ... etc. )

Food Shopping Tips

Your meals during the cleanse will mostly consist of fresh vegetables. To ensure the freshest quality, it is best to buy produce in small quantities a few times a week. Be sure to look for veggies that are:

• fresh• organic• seasonal and local (when possible)• free of Genetically Modified Organisms (GMOs)

Food Allergy and Intolerance

Avoid any fruit or vegetable that you are allergic or intolerant to or react to in any way.


Nutritional Supplements

While this is a food-based cleanse that teaches you about the nourishment of whole foods, I do recommend a few supplements to support you in the process of removing toxins and creating more in your digestive system. Remember, that taking supplements during the cleansing process is optional. Always check with your doctor. If you are currently taking any medications, please maintain your normal program while cleansing. Avoid: any vitamin supplements that contain synthetic nutrients, protein isolates, lecithin. It is fine to take whole food supplements that contain nothing but vegetables and/or fruit.

Milk Thistle

Milk thistle is an important liver protectant and liver regenerative agent. It can be used to enhance detoxification of hormones, recreational and pharmaceutical drugs, alcohol, endogenous toxins, and heavy metals. One of the means by which milk thistle works is to prevent liver damage by inhibiting the formation of free radicals. Free radicals have been shown to damage other cells, which can result in immune problems, cancer, and cardiovascular disease, as well as other conditions. Milk thistle can be used by individuals who have poor liver function or liver disease; it can also be beneficial in skin conditions such as psoriasis, eczema, and acne,

Probiotics

They maintain a healthy gut. By adding a probiotic (an acidophilus product), you will add beneficial bacteria into the system which helps create a healthier colon environment. You may use this 365 days a year. The best ones are the ones that are kept in the fridge. Take your probiotics 30 minutes before breakfast or before bed. Highly recommended.

Magnesium

Magnesium helps maintain normal muscle and nerve activity, keeps heart rhythm steady, supports a healthy immune system and keeps bones strong by balancing your calcium intake - the natural result of which is natural stress relief. It also helps regulate blood sugar levels, promotes normal blood pressure, good sleep, balanced moods, elimination and is involved in energy metabolism. Mix this powder with warm water before going to sleep and drink. Brand recommendation - Calm by Natural Vitality. Or magnesium glycinate.

You will also need:• Epsom salt baths • Castor oil• Hot water bottle• Dry brush• Tongue scraper• Coconut or sesame oil for oil pulling


Your 7 Day Cleanse Program - General Guidelines

Remember that you do not want to go hungry this week. Our goal is to lighten the load on your digestive system during this week but we also want to be able to manage our blood sugar levels. Eat small and light meals in general and make sure to have some snack to support stable blood sugar. You may have leftovers.

This Cleanse is not about deprivation. Some of you will be able to sail through this week without eating any animal protein. On the other hand I advise you to add in some high quality animal protein especially if you think you might have adrenal fatigue. Make sure you drink plenty of water.

Water, hydrationStart your days with a big glass of water. This will help your body flush out all the toxins that have accumulated overnight. And make sure you drink lots and lots of water throughout the day (half your body weight in ounces). Drink water this week like it is your job. It will do wonders for your kidneys. Herbal teas and vegetable broths are also good options for hydration.

Hot water with lemon and cayenne pepperDrinking freshly squeezed lemon juice in a cup of boiled water first thing in the morning helps to cleanse the liver and promote detoxification. It also stimulates bile production, cleanses the stomach and bowel and stimulates bowel motion. Cayenne can rebuild the tissue in the stomach and the peristaltic action in the intestines. It aids elimination and assimilation, and helps the body to create hydrochloric acid, which is so necessary for good digestion and assimilation, especially of proteins.

BreakfastYour breakfast is very important. It really sets the tone for your day. You will have different options to choose from. If time is of essence you can always make a green smoothie for breakfast or just prepare your meal the night before. Make sure you eat within 45 minutes of waking up.

LunchYour metabolism is at its peak at midday. Your body will easily process a bigger meal at this time of the day. For this reason I advise you to have your biggest meal at lunch. It will also help you through those mid-afternoon lulls. Make it a priority to eat slow and chew your food well. Eating slow is key to good digestion and nutrient absorption.

DinnerDinner is the time when metabolism slows down. So eating a lighter meal really makes sense. It will help the detoxification process and you’ll also sleep better. Eat this meal slowly, savor each bite and feel gratitude for the food on your plate. This is the time to slow down and reflect on the day.


Before bedHave a cup of warm tea before bed and if you still feel hungry - you may add a small snack. Retaining from eating after 7 PM though is highly advised to enhance your body’s natural detoxification process.

SnacksThe best in-between snacks are pure water with some lemon and herbal teas. You may also have some other light options. Remember to bring snacks with you if you go out or if you work outside of the home. Always have something in your pocket book or car. Remember to bring water, too.


DAILY PROTOCOL __________________________________________________________________

Remember to make hydration a priority this week.

Upon Rising: • tongue scraping + oil pulling • dry skin brushing before shower • hot/cold shower • 8 oz warm water with fresh lemon juice + pinch of cayenne pepper • probiotics

Breakfast: • breakfast choice • 1 ml milk thistle in 4 oz water

Mid-morning: • tea or juice or coconut water • snack if needed

Lunch: • lunch choice (soup and salad or leftovers) • 1 ml milk thistle in 4 oz water

Mid-afternoon: • tea • snack (if needed)

Dinner: (ideally prior to 7 pm) • 1/2 hour before dinner, 8 oz glass water with raw apple cider vinegar or lemon juice • dinner choice • 1 ml milk thistle in 4 oz water

Bedtime: (ideally at 10 pm or earlier) • 1-3 tsp CALM magnesium in 6-8 oz water


SAMPLE MENU FOR THE WEEK _____________________________________________________________ You do not have to follow this plan exactly. Feel free to pick and choose from the recipes. By all means add in 3-4 oz of animal protein if you need to. Everybody is different. Some of us need more protein to rejuvenate, rebuild cells, detox properly, and think clearly. Listen to your body. Most importantly - have fun!

DAY 1 Upon rising: Morning Elixir Breakfast: Fresh Fruit Salad Snack: Green juice or smoothie or tea or coconut water Lunch: Broccoli and Arugula Soup with Quinoa or Rubbed Raw Kale Avocado Salad Snack: Handful of nuts or hummus with raw vegetables Dinner: Asparagus Soup with small salad of your choice

DAY 2 Upon rising: Morning Elixir Breakfast: Chia Berry Pudding or smoothie of your choice Snack: Raw vegetables with Creamy Tahini Lemon Sauce Lunch: Large Mixed Vegetable Salad or Miso Soup with Pinto Beans with Scallions and Parsley Snack: 1/2 avocado with sea salt and sprinkle of nori Dinner: Leftover Miso Soup

DAY 3 Upon rising: Morning Elixir Breakfast: Smoothie of your choice and/or Chia Pudding Snack: Tea Lunch: Detox Wraps Snack: Hummus or Happy Liver Pesto with raw vegetables Dinner: Millet or Quinoa with Mushrooms

DAY 4 Upon rising: Morning Elixir Breakfast: Smoothie of your choice or Raw Granola Snack: Coconut water, handful of berries with chia seeds Lunch: Raw Cucumber and Avocado Soup and Berry Delight Salad Dinner: Carrot Ginger Soup with small salad of your choice

DAY 5 Upon rising: Morning Elixir Breakfast: Smoothie of your choice or Hash Browns Snack: Tea or green juice Lunch: Raw Avocado Soup + small Spring Glow Salad Dinner: Leftover soup


DAY 6 Upon rising: Morning Elixir Breakfast: Smoothie of your choice Snack: Tea or green juice Lunch: Soup of your choice and Avocado Nori Wrap Snack: Kale Chips Dinner: Baked Salmon with Cauliflower and Cilantro

DAY 7 Upon rising: Morning Elixir Breakfast: Smoothie of your choice or Hot Quinoa Breakfast Cereal Snack: Tea or juice Lunch: Spring Quinoa Dish with small salad of your choice Snack: Green apple with pumpkin seeds Dinner: Miso Soup with Beet, Cucumber and Fennel Salad

Excellent! You have accomplished your cleanse and have done a fantastic job!

Please congratulate yourself and if you were part of our online Face Book group, please write in and share your experiences so you can inspire others.


Transitioning Out of The Cleanse

This is one of the most important part of the cleanse.

After day seven, continue focusing on eating your vegetables, fruits, nuts, seeds and legumes. Add foods back one at a time and notice how you feel. Note any food reactions, such as energy, digestion, mood swings, cravings, and other symptoms. This will help you determine any food allergies or sensitivities.

The foods that are most frequently associated with inducing allergies/ sensitivities are:

• Cow’s milk • Wheat, gluten• Soy• Caffeine• Sugar• Eggs• Corn• Shell fish, such as shrimp

Balanced Health After the Cleanse

Remember to get adequate protein at each meal to increase metabolic rate, to keep you full, and to provide necessary precursors to make neurotransmitters and hormones. Proteins are also needed for body tissue repair. Eat half your body weight in ounces of protein. For example, if you weight 150, shoot for about 75 grams of organic protein daily.

Eliminate refined carbs such as white flour, sugar, and gluten-containing grains, breads, baked goods, packaged and processed foods. Eat lots of vegetables and fruits of all kinds. Veggies should be the base of every meal! Eat a wide variety.

Healthy fats are critical for brain function, joint health, satiety, and great skin. Get one tablespoon per meal, and choose organic, unrefined. Buy in glass, not plastic, and avoid vegetable oils like a plague!

Drink half your body weight in ounces every day to flush toxins. Even mild dehydration can impact and slow metabolism, increase stress hormones and create cravings.

If you need any support moving forward after completing this program, please contact me [email protected]. I would be happy to guide you and create a personalized plan for your based on your goals, current health issue and lifestyle.


Complete this section AFTER you finish the Cleanse!

How do I feel?

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What I liked most about the cleanse

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The most challenging part about my cleanse

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The things I noticed about my body during my cleanse

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The emotions that surfaced during my cleanse

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These foods/activities support my body best

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______________________________________________________________________What do I want to continue from the program?

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What old habits do I want to release?

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My favorite recipes:

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My favorite exercises

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This is what I would do the same for my next cleanse

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This is what I would do differently for my next cleanse

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Notes to Self:

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Spring Cleanse Protocol 2015files.ctctcdn.com/af390226001/51030453-80b2-49bf-9... · I want to age gracefully. I want to simplify my life. I want to reduce my allergy symptoms. I

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