Amy s 5 day Detox and Liver Cleanse

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1 Amy s 5 day Detox and Liver Cleanse I have devised this cleanse as my answer to more radical cleanses that involve fasting and/or a solely liquid diet. It s a combination of best practices for resetting the palette, clearing out the waste of past excesses and offering a seasonal break to the digestive system that doesn t involve starving yourself. You may find that your appetite is reduced, but there is no caloric or meal restriction on this cleanse. Your body will tell you how much or little to eat as you go along. I recommend planning a 5 day period on a time when you have minimal stress and when you can take time to prepare the vegetarian meals, smoothies and juices. I ll provide a recommended shopping list at the end based on my experiences. The cleanse has three parts: 1. A food component that involves all plant based meals, snacks and juices, 2. An optional liver cleanse that utilizes the time tested citrus/olive oil combination known to help the body move toxins out of the liver and gallbladder, and 3. Optional colon hydrotherapy or enemas to help the body remove waste during/or after the cleanse. Here is a detailed discussion of each part. I ll include some recipes in the appendix documents. Part 1: What to eat This part is pretty easy. Eat at least 50% of your food raw and eat things that are in season if possible. Here s a list of what you can eat: All vegetables except white and sweet potatoes. All leafy greens, the more variety the better All mushrooms All sprouts

2 Permitted fruits: Apple, pear, organic berries, lemon Permitted grains: quinoa, amaranth Permitted nuts: walnuts, almonds, pine nuts Condiments: vinegar, olive oil, liquid aminos, fermented soy sauce, sauerkraut, gomashio What s not on the menu for these 5 days: No animal products (including fish, cow, pig, chicken, eggs, milk/dairy) No sugar (except what occurs in the fruits above naturally, and then only in moderation) No bread or grain based food except quinoa No protein powders (including hemp and soy) No caffeine except green tea No coffee (including decaf) Part 2: Liver cleanse This is a seasonal ritual that is best done in the spring and fall when the liver naturally starts to cleanse itself. A diet with more raw foods, less fat, and no sugar will naturally reduce stress on the liver and allow it to promote self-healing. A healthy liver is crucial for health cholesterol levels, hormone function, skin appearance, proper weight maintenance, and digestive comfort, to name a few advantages. An enhanced liver cleanse involves eating the plant based diet above along with: 1. Upon rising and at bed time, drink 1 ounce extra virgin olive oil blended with the juice of one lemon and a cup of water for 5 days. On days two and three, drink two ounces olive oil blended with the juice of one lemon and a cup of water. Add a clove of garlic or some ginger for enhanced benefits for the liver. 2. Throughout the day, drink pear or apple juice, including freshly squeezed or less ideally, bottled unsweetened juices.

3 Part 3: Hydrotherapy or enema therapy To make sure waste is removed from the digestive tract quickly during the cleanse, add enemas or hydrotherapy during the cleanse. Trained hydrotherapists offer colonics at various wellness centers around the country. Instructions for cleansing enemas can be found in the book Prescription for Nutritional Healing if a hydrotherapist is unavailable or consultations are above one s budget. Recipes and Meal Ideas Amy s Green Elixir o 1 serving o ½ cucumber o ½ crunchy apple like granny smith or honey crisp OR a few chunks of pineapple o 1 clove garlic o 1 small nub ginger o 1 wedge of lemon, skin on (about 1/6 of a lemon) o 1 stalk celery o 1 medium carrot o 3-4 leaves dandelion, kale, collard, cabbage or other leafy greens, to taste Notice that this juice is really light on fruit, and that is by design. Since many of my clients are interested in weight loss, I recommend including only as much fruit as you need for the juice to be drinkable. Apple-kale-lemon smoothie Blend 2 apples, the juice of ½ a lemon, 4 cups of kale and two cups of water in a blender until smooth. Pear-kale-mint smoothie Blend 4 ripe pears, 4 cups kale, ½ bunch mint, and two cups of water in a blender until smooth. Strawberry Flaxie If you have a Vitamix, you can add a cup of organic strawberries, 2 tablespoons whole flax seeds, a few ice cubes and enough water to make the mixture smooth to the blender and grind until smooth and creamy. Substitute other berries for variety.

4 Brieler Broth Steam 2 medium zucchini, a handful of green beans, and two stalks of celery. Place vegetables, the water used for steaming and a handful of parsley in a blender and puree until smooth. Chopped Salad In a large bowl add salad greens, and a chopped assortment of bell peppers, cucumber, carrot, celery, cabbage, sprouts, mushrooms. Drizzle olive oil and raw apple cider vinegar with a little bit of salt, pepper or other herbs over the veggies, toss and eat. Garnish with nuts, a few olives or tapenade if you like. Root vegetable puree Roast an onion, some garlic, a celery root and a rutabaga until soft by wrapping in foil and drizzling with olive oil. Place in oven for at least 30 minutes on 350 until soft enough to puree in food processer. Use puree as a creamy base for some sautéed kale or other green and drizzle with aminos or soy sauce. Raw Beet Salad 1/4 c vinegar 1/3 c olive oil 1/4 tsp salt 1/8 tsp pepper 1T finely chopped fresh herbs such as thyme, chives, oregano, basil, etc. 2 c coarsely shredded raw beets 4 c lettuce/salad greens Wisk together first 4 ingredients. Mix with beet and allow it to sit 30 minutes. Serve over lettuce and garnish with herbs. Quinoa Salad 2 cups cooked and cooled quinoa 1 cup chopped parsley or a mixture of parsley and cilantro 2 Tbs chopped fresh mint 1 garlic clove 1/2 cup fresh lemon juice 1/4 cup extra virgin olive oil 1/4 tsp salt 1/8 tsp ground white pepper Mix together all ingredients, and let chill at least an hour before eating.

5 Snacks: Raw cut up vegetables and hummus Flax Snacks (packaged food) Kale chips (packaged, like Brad s or homemade)

6 Shopping list 20 oz Organic Extra Virgin Olive Oil Braggs Raw Apple Cider Vinegar 12 lemons A pound of flax seeds for grinding into smoothies, sprinkling on salads, etc. Garlic and or ginger 2 bunches leafy greens (kale, collards, chard, spinach, dandelion, etc) 2 bunches salad greens (romaine, spring mix, leaf, boston, etc) An assortment of in season veggies like: onion, celery, carrot, cabbage, mushrooms, squash, parsnips, rutabaga, etc. A pound or two of berries 10 apples (if juicing or putting in smoothie, use 2 per day) AND 10 pears (if juicing or putting in smoothie, juice 2 per day) OR 40 ounces of apple and or pear juice bottled and dilute it 1:1 with water, drinking 8 ounces per day diluted to make 16 ounces of fluid divided throughout the day.

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