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Cleanse Details
Cleanse & Restore - 30 Days
Prepare and Begin We love this program because we can eat food! There are many cleanses out there that are liquid based; juicing, blended, or shakes only. This cleanse is based in whole foods. We recommend doing a mixture of cooked foods, big pots of homemade soups, salads as well as limited juicing, and making smoothies too. We are headed towards the more winter months and so we must and keep our inner fire burning with warm cooked foods. Salads and smoothies and occasional juicing are welcome if your digestive fire is working well. You also may want to consider level 3 of the Whole 30 diet plan. This is a powerful time to strengthen your physical body and clear out the unwanted toxins and residue. We on the west coast are processing out the fire stress and toxicity beyond our regular stressors. The holidays are also just around the corner so it is a good time to anchor in healthy eating habits and create habits to support our body; shedding the old, and welcoming the new. During these 30 days, with intention, purpose and commitment, you will fortify your actions towards making healthier choices in your day to day lives. While this is a set program, please also know that this can be as deep as you want it to be, or as simple as you need it to be. It can be personalized to meet your individual health needs and goals. Please be sure you have joined to the Private Facebook group for updates we will offer, community sharing of additional recipes, and extra support in the more difficult moments. ---------------------------- There are 3 levels of participation. Please take a moment to commit to the level that feels appropriate for you. ----------------------------- Additional Recommendations for the Full Program: Drink plenty of water. Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues. We are working with essential oils in this cleanse, which are potent, and will work with so much more effectiveness with water's assistance. You can go by the Golden Rule of 8 glasses of 8 ounces of water a day. Alternatively you can think about it as 2.2 liters of water. 
Day 1 - Day 30
These will prepare your body for the next step. Days 10 - 20
Days 20 - 30
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Additional Recommendations for the Full Program
Drink plenty of water. Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues. We are working with essential oils in this cleanse, which are potent, and will work with so much more effectiveness with water's assistance. You can go by the Golden Rule of 8 glasses of 8 ounces of water a day. Alternatively you can think about it as 2.2 liters of water.
Fall in love with Rest & Sleep
Creating a peaceful bedtime ritual, going to bed by 10 can completely rewire your endocrine system. During these winter months, the sun goes down quite early, and our bodies are ready for extra sleep. We are restoring our bodies, and clearing out waste and toxins, which is work. Rest, take naps if needed, and support your adrenals with an early bedtime. Diffuse essential oils like lavender, breathe, vetiver in the bedroom about 20 minutes before heading to sleep. Treat your bedroom like the sanctuary that it is.
Create a Routine of Exercise & Movement & Sweating
Schedule and carve out 4 days a week that you can create movement for an hour. Ideally your will get your pulse up, and some sweating will occur for at least 20 minutes. Commit to joining a gym, a dance class, yoga or pilates. Invest in your health and fitness by committing to this. On your days off, take at least a 20 minute walk, move your body, stretch, breath, and relax. You will have more energy, stamina, and increase your metabolism.
Eat Simply
Eliminate all processed foods. Eat Fresh fruits, Vegetables lightly steamed, and if you choose to eat meat, please only choose organically raised animals. Make large pots of soups to enjoy and make this a simple process, see below for a recipe. Bone broths are great to incorporate for gut healing and miso soup is a nice vegetarian alternative. Lightly snack on nuts and beans as these are potential allergen foods, observe how you feel after you eat these.
Mindfulness
Slow down while eating. Limit your technology while enjoying your meals. Observe your reaction to foods. Do you experience gas and/or bloating or a loss of energy after a meal? Do you feel vitalized and energized by your meal? Keep track so you can learn what foods are best to support your body, and which ones may be best to limit or shift your choices to something new.
Drink plenty of water. Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues. We are working with essential oils in this cleanse, which are potent, and will work with so much more effectiveness with water's assistance. You can go by the Golden Rule of 8 glasses of 8 ounces of water a day. Alternatively you can think about it as 2.2 liters of water.
Fall in love with Rest & Sleep
Creating a peaceful bedtime ritual, going to bed by 10 can completely rewire your endocrine system. During these winter months, the sun goes down quite early, and our bodies are ready for extra sleep. We are restoring our bodies, and clearing out waste and toxins, which is work. Rest, take naps if needed, and support your adrenals with an early bedtime. Diffuse essential oils like lavender, breathe, vetiver in the bedroom about 20 minutes before heading to sleep. Treat your bedroom like the sanctuary that it is.
Create a Routine of Exercise & Movement & Sweating
Schedule and carve out 4 days a week that you can create movement for an hour. Ideally your will get your pulse up, and some sweating will occur for at least 20 minutes. Commit to joining a gym, a dance class, yoga or pilates. Invest in your health and fitness by committing to this. On your days off, take at least a 20 minute walk, move your body, stretch, breath, and relax. You will have more energy, stamina, and increase your metabolism.
Eat Simply
Eliminate all processed foods. Eat Fresh fruits, Vegetables lightly steamed, and if you choose to eat meat, please only choose organically raised animals. Make large pots of soups to enjoy and make this a simple process, see below for a recipe. Bone broths are great to incorporate for gut healing and miso soup is a nice vegetarian alternative. Lightly snack on nuts and beans as these are potential allergen foods, observe how you feel after you eat these.
Mindfulness
Slow down while eating. Limit your technology while enjoying your meals. Observe your reaction to foods. Do you experience gas and/or bloating or a loss of energy after a meal? Do you feel vitalized and energized by your meal? Keep track so you can learn what foods are best to support your body, and which ones may be best to limit or shift your choices to something new.
A few fun reciepes to get you started (Non Whole 30)
Breakfast Options
Lunch Options
Snack Options
Dinner Options
Breakfast Options
- Eggs with greens (balances out the acidity of the eggs). Can be a salad or lightly steamed or sautéed
- 1/2 Avocado with a bowl of oatmeal
- Occasional protein smoothie with nut milk
- Veggie smoothie with ginger and turmeric (see recipe)
- Miso soup
- Bone broth
Lunch Options
- Avocado or guacamole with lightly steamed veggies
- Hummus with carrots, cucumbers, raw broccoli
- Salad with olive oil, lemon, pumpkin or sesame seeds, sprouts
- Vegetable or chicken soup
- Smoothie with coconut oil, nut butter and choice of 2 fruits
- Nut butter on carrots or cucumbers, sunflower seed butter is a favorite, limit this to a few times a week for best results (can be mucus provoking)
- Turkey, Chicken breast on salad, or with steamed veggies (for those that eat meat)
Snack Options
- Fruit (apples, bananas, berries, pears)
- Raw veggies
- Hummus
- Seaweed
Dinner Options
- Steamed veggies with quinoa
- Rice, beans and avocado
- Soup or vegetarian chili
- Salad with seeds, vegetables, seaweed
- Spagetti Squash with tomatoes and basil and olives (see recipe)
- Baked sweet potato with broccoli or cauliflower and coconut oil
- lightly sautéed veggies and gluten free organic pasta (coconut oil, umeboshi vinegar (plum) and gomasio to garnish)
- Steamed Artichokes
- Romaine lettuce grass fed beef tacos.
Green Smoothie Recipe
This is the best to make in the morning and then put in a jar for the day, to drink as a snack or throughout the day, great way to get so many wonderful nutrients in!! I love it, and I hope you will too. It is cold, so if you choose to have it the morning, have some herbal tea before you enjoy this to fuel your digestive fire.
*Blend, for longer than you think, depending of the power of your blender! Then, you can add a ½ an avocado at the end (so it doesn’t get too frothy and remains creamy). Then blend again for a few moments. 
Spaghetti Squash
Community and Support
I hope these recipes are inspiring, simple and supportive for you. Please stay connected through the facebook group and join the Facebook weekly calls. |
