CLEANSE By Dr. Frank Lipman 28 Shake Packets 28 Supplement Packets 1 BlenderBottle
A detox for modern life.
WELCOME TO THE BE WELL CLEANSE Congratulations on making this commitment to yourself, and to your health! The Be Well Cleanse is a safe, gentle, and effective detox that eliminates common inflammatory foods and helps restore balance in the body. It is a great entry point for a healthier way of living, and offers a nice kick-start to sustainable weight loss. This Cleanse is more than just a program with supplements and protein powders - this is an opportunity to prioritize your wellbeing and make changes that allow you to feel like your best self - for long after your 14 day Cleanse is over. And we are here to help you, every step of the way. 3
YOUR 14-DAY CLEANSE This is not a crash diet or a juice detox. During this Cleanse, you should feel nourished and fulfilled rather than deprived and hungry. You will eat real food, receive targeted nutrients via our shakes, strengthen your digestive processes and decrease bloating and puffiness with our supplements. At the end of The Cleanse you will feel: Lighter More energetic More mentally focused - which will encourage you to sustain a healthier way of life. The Cleanse Includes: 28 Shake Packets - organic pea protein powder with added vitamins, minerals, fiber, herbs and superfoods that flood the body with nutrients and increase detoxification. 28 Supplement Packets - including our plant-based digestive enzymes to help break down and absorb nutrients in your food, and an herbal antimicrobial that restores balance in your gut. BlenderBottle - a convenient way to mix and enjoy your shakes. BeWell.com
A DAY ON THE CLEANSE Breakfast A delicious and filling breakfast shake. We recommend bulking up your AM shake as it is a meal replacement. Mix one packet with 8-16 oz of filtered water, unsweetened nut milk, or coconut milk, and add foods that suit your palate. For example - frozen berries, leafy greens, chia seeds, nut butter, raw cacao powder, etc. Lunch Following the Cleanse Food List, enjoy a light lunch and 1 supplement packet. Snack An optional mid-afternoon snack shake mixed with filtered water, unsweetened nut milk, or coconut milk. You may also add things like cinnamon, raw cacao, Be Well Greens or Be Well Reds to customize the flavor and broaden the nutritional profile. Dinner Following the Cleanse Food List, enjoy a light dinner and 1 supplement packet. Visit BeWell.com for Cleanse recipes. 5
CLEANSE FOOD LIST FOODS TO EMBRACE FOODS TO AVOID Vegetables Variety of vegetables - leafy greens, sea vegetables, fermented vegetables. Ideally local and/or organic. Limited amounts of starchy vegetables - squash, sweet potato, root veggies. Corn, Nightshade veggies - tomato, potato, eggplant, peppers. Canned vegetables. Fruits Low sugar fruits - berries, green apple, papaya, grapefruit. Tropical fruits - mango, pineapple, banana. High sugar fruits - watermelon, cherries, grapes, figs. Fruit juice. Dried fruit. Animal Proteins Organic, pasture raised and/or grass fed beef, poultry and other meats. Wild game, organ meats, tallow. Collagen powder. Eggs, Corn-fed, factory farmed meats. Processed meats - cold cuts, sausage, hot dogs. Seafood Wild caught fish, seafood and shellfish. Sustainably raised seafood. Farmed fish. Large fish such as tuna and swordfish. Grains Elminate completely. Vegetarians may have limited amounts of gluten free grains - quinoa, white, brown and wild rice, millet, buckwheat, amaranth. All gluten and grain based flours and foods - wheat, barley, rye, quinoa, millet, rice. Corn and cornmeal. Gluten free flours and products. BeWell.com
FOODS TO EMBRACE FOODS TO AVOID Beans, Lentils and Legumes Eliminate completely. Vegetarians may have limited amounts. All beans, lentils and legumes. Soy beans and soy products. Nuts and Seeds Raw or dry roasted nuts and seeds. Unsweetened nut and seed milks. Peanuts. Dairy Grass fed butter and ghee. Cows, sheep and goat milk products. Cheese, yogurt, cream cheese, cottage cheese, non dairy creamers, powdered milk. Sweeteners Small amounts of stevia or monk fruit. Refined sugars, added sugars, artificial and natural sweeteners. Honey, agave, maple syrup. Beverages Water, herbal tea, seltzer, sparkling water, vegetable-only juices. Coffee in moderation. Bone broth. Soda, sweetened drinks, fruit juice, energy drinks. Alcohol. Fats and Oils Good quality oils - especially olive, coconut, and avocado. Grass fed butter and ghee, lard and tallow. Cold pressed seed oils - hemp, flax, and chia. Others including coconut butter, olives, avocado and coconut products. Processed seed and vegetable oil - canola, sunflower, safflower, grape seed, corn, soy. Other Raw cacao. Herbs and spices. Cleanse-approved sauces, dressings and condiments. (Coconut Aminos, mustards, etc.). Vinegar (apple cider, balsalmic, red wine.) Sauces, dressings, and condiments containing any of the above. Energy bars. (soy sauce, ketchup, mayonnaise, bbq sauce, etc.) 7
PREPARING FOR YOUR CLEANSE Proper preparation will set you up for success. See this experience as an entry point to a healthier way of life - don t dwell on what you re giving up, rather, focus on your goals and on how good you ll feel achieving them. 1 2 3 4 5 Choose the right time. We suggest choosing a 2 week period that is free of parties, vacations, or other events that could derail your Cleanse structure. Food prep. Choose some Cleanse-friendly recipes, and purchase necessary groceries. Find restaurants that can provide Cleanse-friendly meals. Fill your fridge, pantry and office with Cleanse-approved foods and snacks. Set intentions. Consider why you are doing this Cleanse - what do you want to get out of it? By setting realistic goals and a clear path in reaching them, you will set yourself up for success! Ease into the Cleanse diet. We suggest cutting back on sugar and processed foods a few days prior to starting the Cleanse as this will help lessen detox symptoms. Talk to a Be Well Health Coach We ve discovered that people are more likely to complete the Cleanse and obtain better results with strong support, which is why we offer a one-on-one session with a Be Well Health Coach to help you prepare. During this 30 minute call, you will discuss all components of the Cleanse, helping you clearly understand what to do and how to optimize your results. BeWell.com
DURING YOUR CLEANSE We believe that all areas of life affect well-being, and that the small habits we implement on a daily basis can lead to extraordinary results. To make the most of this Cleanse experience, we have included some areas outside of food to consider. 1 2 3 4 Sleep. Sleep is essential for healing, mental clarity, detoxification, weight loss, disease prevention and more. During your cleanse, allow for extra down-time and rest to enhance healing and support all bodily functions. Stress. Stress is unavoidable, but you can become more resilient by practicing relaxation techniques. This may include a regular meditation practice, deep breathing throughout your day, or a morning walk. Movement. Sweating and movement are essential for detox and structural health, and during this Cleanse, we recommend moving in whatever way feels best for you. Hydration. We recommend drinking plenty of water during your Cleanse - this will help flush out toxins, keep bowel movements more regular, and keep your body hydrated. 9
AFTER YOUR CLEANSE Many of the foods you removed during the Cleanse are possible food allergens. To learn if these foods are problematic for you, we recommend reintroducing them one at a time to see how they feel for you. Begin with introducing nightshades (tomatoes, potatoes, eggplants and peppers), followed by eggs, one at a time, ideally giving each food a full 2 days. You can then experiment with reintroducing good quality dairy, beans and grains if you d like to include them in your diet. We recommend limiting gluten, sugar, soy and soy products, and processed oils as these foods have an inflammatory effect on the body. If you do eat them, make sure to watch how they make you feel. How to know if you have a food sensitivity Typical reactions include digestive upset, bloating, heartburn, gas, loose stool, constipation, fatigue, brain fog, headaches, skin rash or irritations, or mood swings. If you experience any of these when reintroducing a food, it is probably best that you continue avoiding that food. If you have questions, please reach out to our team of Be Well Health Coaches are available Monday through Friday, 9am-5pm EST by phone at 888.434.9483 or email at support@bewell.com Connect with us: @bewell @BeWellByDrFrankLipman 888.434.9483 support@bewell.com The Be Well Group Cleanse happens four times per year. If you d like to join us, visit BeWell.com to learn more.