3-DAY REBALANCE CLEANSE

Transcription

1 ACIDALKALINEDIET.COM 3-DAY REBALANCE CLEANSE for maximum benefits WITHOUT THE INTENSITY

2 Copyright ALL RIGHTS RESERVED. Important Disclaimer: Sorry for the legal jargon, but it s necessary... :( Your results will vary, as your physiology and living conditions vary. The information on this site is for educational purposes only and is not recommended as a means of diagnosing or treating an illness. All matters concerning physical and mental health should be supervised by a health practitioner knowledgeable in treating that particular condition. Never begin a new diet or exercise regiment without the supervision of a qualified health practitioner. Neither the publisher nor author directly or indirectly dispense medical advice, nor do they prescribe any remedies or assume any responsibility for those who choose to treat themselves.

3 INTRO Welcome... First of all, I want to congratulate you on the commitment you have taken to reboot your body on this three day cleanse. This guide includes all the information you are going to need. It includes: A RECOMMENDED SCHEDULE FOR THE DAY SHOPPING LIST READY TO GO CHECKLIST THE CLEANSE MENU & RECIPES EXERCISE GUIDE SUPPLEMENT GUIDE TIPS TO MAKE THE MOST OUT OF YOUR CLEANSE FREQUENTLY ASKED QUESTIONS

4 RECOMMENDED SCHEDULE FOR CLEANSE Time of day Action Done 7:00am 8:00am 9:00am 10:00am 11:00am 12:00am 1:00pm 2:00pm 3:00pm 4:00pm 5:00pm 7:00pm 8:00pm 9:00pm Measure the ph of your urine and saliva (optional) Rise & Shine Hydration Lemon Water (12-16 oz.) or Ginger Tea Green Drink (optional but highly recommended) Time for breakfast smoothie Hydration: Lemon Water or Ginger tea (12-16 oz.) Light exercise for minutes (Walking, Yoga, Pilates or Rebounding) Lunch: make an alkaline raw soup and consume either cool or warmed slightly Hydration: Lemon water or Ginger tea Mid-Afternoon Smoothie Hydration: Lemon Water (12-16 oz.) Green Drink (optional but highly recommended): Dinner: Super Green Detox Salad Hydration: Lemon Water or Herbal tea (Chamomile, Liquorice, Passion Flower, Valerian Root or Lemon Balm) Detox bath (optional) Lights out! 4

5 SHOPPING LIST FRESH PRODUCE 1 cup kale 5 ½ cups spinach 1 cup argula 3 avocadoes 1 red onion 2 onions 3 scallions 2 ½ cucumbers 2 stalks of celery 2 green peppers 1 red bell pepper 6 tomatoes 5 plum cherry tomatoes 1.5 cups broccoli 1 carrot Fresh tomato juice Fruits 5 bananas 1 kiwi 1 pear 1 apple (green or red) Shredded Coconut (Unsweetened) 2 cup frozen mixed berries 6 fresh strawberries 5 lemons 1 lime 1 cup mejdool dates 1 fig (dried or fresh) Ginger Garlic HERBS 2 cups loose basil Cilantro Parsley Mint SPICES Cinnamon ground Cumin ground Turmeric ground ADDITIONAL Almond milk Almond butter 1 ¼ cup almonds Quinoa Red lentils Can of chick peas Cans of black beans Chia Seeds Coconut oil Extra Virgin Olive Oil Stevia powder or liquid Vanilla powder or extract Himalayan sea salt OPTIONAL Herbal Tea (Chamomile, Nettle, Liquorice, Passion Flower, Valerian Root or Lemon Balm) Greens Powder Supplement (see supplement guide) 5

6 Healthy Oils (see supplement guide) Turmeric Capsules (see supplement guide) Epsom Salts (for detox bath) Lavender essential oil (for detox bath) Journal Note: If you cannot get all the ingredients to follow the recipes precisely, it is not crucial; just buy your produce according to the seasons and substitute alkaline vegetables, spices and herbs as you can. Feel free to change recipes around also. READY TO GO? HERE IS YOUR CHECKLIST I have selected a date for my alkaline cleanse and scheduled it in. I can no start looking forward to it and decreasing the intake of stimulants and acidic foods right away! I have dusted off, borrowed, or bought a good-quality blender. I have checked out all ingredients and made any adjustments to anything I am unable to eat or don t like. I have printed the shopping list. I have printed my cleanse menu and it s already on the fridge. I have bought all my groceries 1-2 days in advance. I have been to my health food store and purchased any supplements I wish to use. I have read over the cleanse instructions and know what to expect. 6

7 REBALANCE CLEANSE MENU - DAY 1 ON WAKING Lemon Water or Ginger Tea BREAKFAST Clean and Green Smoothie LUNCH Quick Green Detox Soup MID-AFTERNOON SNACK Cinnamon Spiced Smoothie DINNER Cleansing Quinoa and Avocado Salad BEFORE BED Lemon Water or Herbal Tea

8 REBALANCE CLEANSE MENU - DAY 2 ON WAKING Lemon Water or Ginger Tea BREAKFAST Super Greens Smoothie LUNCH Broccoli and Lentil Detox Soup MID-AFTERNOON SNACK Alkalizing Tomato and Chickpea Salad DINNER Cleansing Quinoa and Avocado Salad BEFORE BED Lemon Water or Herbal Tea

9 REBALANCE CLEANSE MENU - DAY 3 ON WAKING Ginger Cilantro Detox Smoothie BREAKFAST Gazpacho Soup LUNCH Gazpacho Soup MID-AFTERNOON SNACK Immunity Boost Smoothie DINNER Quinoa Burrito Bowl BEFORE BED Lemon Water or Herbal Tea

10 Drink lemon water throughout the day. Add mint and lime if you wish RISE & SHINE HYDRATION Proper hydration is one of the most important aspects of this cleanse and the Alkaline lifestyle in general. It is essential to creating a healthy ph and a healthy body. That said, I would like you to drink at least 3 litres of water throughout the day ON and OFF the cleanse. First thing in the morning, before brushing your teeth, drink the juice of half a lemon (ideally organic) squeezed into about 500 ml of warm purified water. Do not drop the actual lemon into the water. While lemons are citric acid, they are high in minerals and low in sugar and have an alkalizing effect inside your body. Drinking lemon water first thing every morning gets your metabolism going nicely, cleanses your gut by flushing out toxins! 10

11 You can also try this for something different LEMON GINGER TEA To make this delicious ginger tea, all you need is 1 teaspoon of fresh grated ginger, 1 tablespoon of lemon juice and oz filtered water. Add the ginger and water to a pot and bring to a low boil. Remove from heat, strain, and add lemon. This recipe can be adjusted to suit your taste! Besides the fact that it s delicious, drinking a warm ginger tea with lemon can pack a lot of benefits for your health. It warms the core, stimulates digestion, aids in liver detoxification and fights infection. What a great way to start the day! 11

12 CLEAN AND GREEN SMOOTHIE Ingredients 1 cup of kale 1 banana 1/2 avocado 1/2 kiwi 1-2 Tbs unsweetened shredded coconut 1/2 cup unsweetened almond milk 1/2 cup water (or more for desired consistency) Stevia (to taste) Directions Place all ingredients in blender. Blend and enjoy! CINNAMON SPICED SMOOTHIE Ingredients 1 cup of spinach 1 cup of almond milk, unsweetened 1 cup frozen mixed berries 1 frozen banana 1 tbsp. coconut oil 1/2 tsp. cinnamon 1 tbsp. raw almond butter 1 fresh date, pitted (optional) Directions Place all ingredients in blender. Blend and enjoy! 12

13 ENERGY BOOST BERRY SMOOTHIE Ingredients 2 frozen bananas 6 fresh strawberries 1 handful of frozen mixed berries 1 teaspoon vanilla powder or extract 1 3/4 cup almond milk Directions Place all ingredients in blender. Blend and enjoy! SUPER GREENS SMOOTHIE Ingredients 1 handful of spinach 1/2 lemon, juiced 1-inch fresh ginger, peeled 1/2 cucumber, peeled 1 small handful of fresh cilantro 1 cup filtered water 1 fig (dried or fresh) Stevia (to taste) Directions Place all ingredients in blender. Blend and enjoy! 13

14 IMMUNE BOOOSTING SMOOTHIE Ingredients 1 cup of spinach 1 cups almond milk, unsweetened 1 cup of frozen mixed berries 1 banana 2 tbsp. raw almond butter Directions Place all ingredients in blender. Blend and enjoy! GINGER CILANTRO DETOX SMOOTHIE Ingredients 1 cucumber, peeled 1 cup fresh cilantro 1-inch fresh ginger 1 lemon, juiced 1 pear 1 cup filtered water 1 date Stevia (to taste) Directions Place all ingredients in blender. Blend and enjoy! 14

15 Why it works QUICK GREEN DETOX SOUP 1 cup filtered water 1/2 cup spinach 1 cup loose basil 1/4 cup red onion, chopped 1/2 medium cucumber 1 stalk celery 1/2 avocado 1/2 medium clove garlic 1/2 tsp Himalayan sea salt 1/4 cup almonds DIRECTIONS Combine everything in a blender. Blend on high. Serve cold or heat slightly. Avocado: is rich in amino acids which are all needed for effective liver detoxification. Basil: a powerful anti-inflammatory herb that will work to help cool and soothe your system which is very important for cleansing and detoxifying. Celery: will alkalize your system and provide your body with alkaline minerals. Cucumber: Cucumber is a super highwater content fruit that will help to flush toxins from your system. Garlic: Garlic is loaded with sulphur, a mineral that helps rid the body of toxins. Himalayan salt: has all 84 essential trace minerals the body needs to thrive, and it will help to alkalize your body. Spinach: Popeye s favorite, contains a whopping 166 milligrams of glutathione per serving when eaten raw. Spinach also contains twice as much energy-boosting iron as other leafy greens. 15

16 Why it works CLEANSING QUINOA AND AVOCADO SALAD 1 cup quinoa, cooked 1 pepper (green or red) 1 spring onion, finely sliced 1/2 cup tomatoes, chopped 1 avocado 1/2 cup arugula 1/2 cup parsley 7-8 leaves basil 1/2 lemon juice 1 tbsp olive oil Himalayan salt (to taste) Arugula: supports your liver at detoxification, to alkalize your body and to prevent disease Avocado: is rich in amino acids which are all needed for effective liver detoxification. Basil: is a powerful antiinflammatory herb that will work to help cool and soothe your system which is very important for cleansing and detoxifying. Tomatoes: are great for your cardiovascular health and can prevent cancer. Directions Cook quino. Chop all vegetables (tomatoes, avocados, onions, peppers, arugula, parsley, basil). Place quinoa and chopped vegetables in a big mixing bowl. Add lemon juice, olive oil and mix everything well together. Salt to taste. 16

17 BROCCOLI & LENTIL DETOX SOUP Directions Soak lentils for 30 min-1h. Prepare the rest - peel garlic and onion, wash herbs and vegetables and chop broccoli, onion, chili, cilantro, mint (5-10 leaves). Add 1 tbsp olive oil in a pot and sautee garlic & onions for 1 min. Add the spices. Stir and add a sip of water, so that the spices don t burn. Add broccoli, lentils, salt, and water (so that everything is covered). Cover with a lid and cook for 8-10 min until lentils are tender and everything else is cooked. Add the herbs (mint and optionally cilantro). Take off heat. Place into blender and blend until smooth. Serve hot and if you d like top with some hot paprika flakes and cumin. Ingredients 2-3 cups of water 1 medium onion 1 garlic clove 1/2 tsp ground cumin 1/2 tsp ground turmeric 1/2 tsp grated ginger 1.5 cups broccoli 1/2 cup red lentils Fresh mint leaves Fresh cilantro (optional) 1 red chili pepper (optional!) A pinch of Himalayan Salt 1 tbsp olive oil Why it works Broccoli activates detox enzymes in the liver, thus you can get rid of toxins quicker, rich in betacarotene, iron, calcium, potassium, magnesium. Turmeric: detoxifying, anti-inflammatory and anti-cancer. Garlic: anti-inflammatory, anti-cancer, anti-viral & antibacterial. Lentils: high-quality plant protein, highfiber and rich in folate & antioxidants. Helps rid toxins in your colon. 17

18 Why it works Arugula: supports your liver at detoxification, to alkalize your body and to prevent disease. ALKALIZING TOMATO AND CHICKPEA SALAD 1/2 cup chickpeas (cooked) 1 green pepper 3 tomatoes 1 cup arugula 1 garlic clove lemon juice (to taste) Himalayan salt and pepper Extra virgin olive oil Chickpeas: are high-fiber and high-protein, this way they make you feel full and put an end to your bad cravings. That high-fiber content is also super important for gut health and helps improve digestion. Tomatoes: Tomatoes are great for your cardiovascular health and can help prevent cancer. Directions All you need to do is chop the vegetables and mix everything together. It is as simple as that! 18

19 This recipe is delicious when served hot or cold. QUINOA BURRITO BOWL Ingredients 1/2 cup quinoa 1 x 15-oz cans of black beans 1/2 cup spinach 2 scallions, sliced 1 limes, juiced 2 garlic cloves, minced 1/2 tsp. cumin 1 avocados, sliced 5 cherry tomatoes, quartered Directions Cook quinoa according to instructions. While cooking, warm beans over low heat. Stir in onions, lime juice, 2 garlic cloves and cumin, cook for minutes. Fry garlic in a pan with 1Tb of oil until golden. Add spinach, season with salt and pepper and cook until the spinach leaves have wilted (1-2 minutes). When quinoa is done cooking top with beans, avocado, spinach and tomatoes. Enjoy. 19

20 Why it works Celery: will alkalize your system and provide your body with alkaline minerals. GAZPACHO SOUP Ingredients 1 2 carrot, peeled and chopped 1 2 celery stalk, chopped 1 4 onion, chopped 1 medium tomato, chopped 2 cups spinach 1 2 red bell pepper, seeded and chopped 1 2 cucumber, peeled and chopped 1 4 cup fresh cilantro, stemmed 1 4 teaspoon cumin 1 4 teaspoon minced garlic Pinch sea salt Fresh tomato juice, as needed Instructions In a blender, place the carrot, celery, onion, tomato, spinach, red bell pepper, cucumber, cilantro, cumin, garlic powder, and salt. Blend until you reach your desired consistency. If the mixture is too thick, slowly add the tomato juice until you have the desired consistency. Cucumber: Cucumber is a super high-water content fruit that will help to flush toxins from your system. Garlic: Garlic is loaded with sulfur, a mineral that helps rid the body of toxins. Spinach: Popeye s favorite, spinach, contains a whopping 166 milligrams of glutathione per serving when eaten raw. Spinach also contains twice as much energy-boosting iron as other leafy greens. Tomatoes: Tomatoes are great for your cardiovascular health and prevent cancer. 20

21 CHIA SEED PUDDING This one is quick and easy literally preparing takes 30 seconds. Pour 1/4 cup of Chia Seeds into a Bowl Pour 1 cup of unsweetened organic almond milk on top. Sprinkle 1/2 packet of Stevia (or 3 drops of liquid Stevia) Stir it up and let it sit for 10 minutes while the seeds expand into a pudding texture. Top with fresh fruit and enjoy! APPLE SLICES Ingredients 1 apple, cored and thinly sliced Almond butter Instructions Simply Spread the almond butter over one side of each apple slice and Enjoy! ENERGY BITES Ingredients 1 cup pitted dates 1 cup almonds (toasted) 1/4 teaspoon cinnamon Small pinch of Himalayan salt 1 cup unsweetened desiccated coconut Instructions Process into a smooth paste. Shape the date mixture into 10 equal balls. Roll in your hands, then in the coconut. Will keep in the refrigerator for up to one week. 21

22 EXERCISE GUIDE Try to get a little exercise. It is important not to overexert yourself, the aim is to be gentle on your body during the cleanse. Here are some ideal low impact exercises. Aim for minutes. WALKING Walking is the perfect exercise during a cleanse, it will increase your circulation and oxygen levels. Deep, slow in and out breaths, while walking slowly, accelerates the lymph flow, which is a major detoxification system of the body. Enjoy yourself and get outside for a while. YOGA Yoga is amazing for a number of reasons. It relaxes the mind, boosts your metabolism and also happens to be a wonderful way to boost your digestive system and stimulate cleansing of your liver and lymph nodes. Try these four yoga poses which will help promote detoxification. 22

23 REBOUNDER TRAMPOLINE Rebounding is great for your lymphatic system. It involves bouncing 23

24 on a mini trampoline. It stimulates your lymphatic system, which helps to promote better circulation. This is a great, low-impact aerobic exercise that helps strengthen your bones, connective tissue, and muscles. Rebounder trampolines are available at your local sporting goods store. To exercise using a rebounder trampoline, start slowly and work up to at least 15 minutes. Video instruction is available to get you started, and many rebounders are sold with a video component. MAKING THE MOST OUT OF YOUR CLEANSE DIGITAL DETOX I encourage you to keep cleanse day a digital-free or minimally connected day. Remember, this cleanse is time you have carved out for yourself to get rid of the junk and replenish your system. That goes for your mind as much as the rest of your body. Switch off your phone and social media. Dedicate an hour or two to answering all your s for the day or put an away message 24

25 up letting people know you will respond to them tomorrow. Now that you have some undistracted time, do something you love. Sit somewhere that makes you comfortable, read a book or write in your journal. Remember today is all about you! JOURNAL I encourage you to journal throughout your cleanse day. Note down how you are feeling, your energy levels, your mental alertness, your mood and any other thoughts or feelings you may be experiencing during the day. You can also take this time to explore deeper, noting down any current stressors or triggers in your life that may lead you to unhealthy eating habits. This writing is for you alone and you don t have to share it with anyone, so be honest through this writing process. If you approach this process with curiosity and openness, you will discover much more about yourself and experience far more benefit. 25

26 DON T GIVE IN IF YOU FALL OFF THE WAGON Let s face it none of us are perfect and at times we may fall off the wagon. If you give in to temptation during your cleanse, don t throw your whole plan out the window. That piece of chocolate or cup of coffee doesn t mean you have to give up on the cleanse and declare it a failure. A deviation will slow the process, not bring it to a screeching halt. Remember that you are doing this for YOURSELF and no one else. Notice how you feel physically after eating off cleanse foods and drinks (bloated? headache? low energy?) then recommit. Remind yourself what your greater goal is and remember that your next meal is an opportunity to choose differently. A GOOD NIGHT S SLEEP It can be difficult to get 8 hours of sleep. But during your cleanse, make it happen! Be sure to plan ahead and see that your schedule allows. Put what evening plans you have on hold and give yourself a break. Keep your schedule and attitude relaxed and embrace some extra shut eye. Your body will thank you and have extra strength to for a total cleanse. DETOX BATH Skin is the largest organ of the body and one of the main way the body deals with wastes, so why leave it out of the detox process? A 26

27 detox bath is a great way to stimulate the circulatory and lymphatic systems with the added bonus of relaxation. A Detox bath will also be helpful in managing potential headaches from what s referred to as the detox effect. If you deal with diabetes, hypertension or heart disease be careful not to stay in a detox bath for any longer than 10 minutes to begin with. Be sure to stay hydrated while in a warm bath. A detox bath is one of the easiest healing therapies that can be done to facilitate and enhance our body s natural detoxification process. 1. Add 5-10 drops lavender oil to 2 cups Epsom salt, then add to a standard tub. Ideally, you want the water quite hot as we are looking to create a nice sweat. 2. If your bath water is not filtered, add 1 cup of baking soda as this helps neutralize the chemicals, primarily chlorine, as well as increase mineral absorption. 3. Immerse yourself in the water, all the way up to your neck. You want as much of your body underwater as you can. Close your eyes and soak for at least 20 minutes. 4. Once you are done soaking, rise out of the tub slowly. You may 27

28 feel a little dizzy and light-headed, this will go away as you shower off quickly in cool water. 5. It is important not to use harsh soaps or shampoos as your pores are open and will just absorb the chemicals found in those products. 6. Do not eat immediately before or after taking a detox bath. Instead hydrate yourself with filtered water before and after. 7. Allow time after your bath to rest and rejuvenate. SUPPLEMENT GUIDE Here are some optional supplements to give your body that extra boost of nutrients during the cleanse. These supplements will help jump-start the release of acids while helping you to maintain a healthy alkaline balance. These are completely optional, you can cleanse without supplements, so don t be concerned if you can t find these or choose not to use them. Super Greens powder. (a blend of vitaminand mineral-rich concentrated greens). Used to alkalize, energize, and nourish cells, especially the blood cells. Something like this is ideal. Healthy Oils. Any or a combination of coldpressed organic oils, such as flax, hemp, coconut, olive or avocado oil and to provide the body with essential fatty acids that support brain health and provide energy. Take 28

29 2 3 Tbsp per day, by the spoonful or added to smoothies. Turmeric capsules about mg. Take one capsule with breakfast, lunch and dinner. This is a safe herb used to reduce inflammation and support gut health. FREQUENTLY ASKED QUESTIONS WHAT DO I DO IF I AM STILL HUNGRY? In case you feel hungry at some point and it s not the time to eat yet, drink some water first and then decide whether you need some food or not then go for the snacks. It s not going to hurt to have another portion of a meal either. CAN I FOLLOW THE CLEANSE PROGRAM IF I AM PREGNANT? If you are pregnant or nursing, it is not advisable to cleanse and detox your body. Eat a balanced alkaline diet during and after your pregnancy, but save the cleanse until after you are through breastfeeding. SHOULD I KEEP TAKING MY MEDICATION DURING DETOX? If you re taking any medication prescribed by your doctor, then it s best to consult your doctor concerning your situation. Your doctor will advise you what to do about your medication and will talk about 29

30 any concerns you have. WHAT IF I CHEAT? Just forgive yourself and keep going. It happens, and as long as you get back on track, you will do fine. I CAN T LIVE WITHOUT COFFEE! CAN I STILL DO THE DETOX? Yes, you can! You ll be surprised. Herbal teas are a wonderful alternative. Once you get into the ritual of drinking tea, you ll feel more balanced and energized. To ease the transition, consider weaning off coffee before starting. AFTER YOU FINISH CONGRATULATIONS! YOU DID IT! Congratulate yourself! You ve take a great step in getting your health back on track. You will likely be feeling the benefits of increased energy and alertness. You probably have a feeling of being clean inside and may no longer have the same desire for the many acidic foods that brought you to the cleanse in the first place. You ve set yourself a goal, achieved it way to go! and are now ready to embrace the move towardsh a more alkaline diet and making permanent changes to your lifestyle. Remember, this is your journey. Feel free to come back to this stage whenever you like. 30

31 TO KEEP THE BODY in good health - IS A DUTY - otherwise we shall NOT BE ABLE TO keep our mind STRONG AND CLEAR