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3 Day Refresh

3 DAY PLAN

SHOPPING LIST

· LEMONS

· APPLES

· BLUEBERRIES

· RASPBERRIES

· BROCCOLI

· BRUSSEL SPROUTS

· CARROTS

· CAULIFLOWER

· CELERY

· CUCUMBERS

· KALE

· LETTUCE

· SPINACH

· CILANTRO

· PARSLEY

· ROSEMARY

· DILL

· THYME

· COCONUT OIL

· EVOL (EX VIRGIN OLIVE OIL)

· MAPLE SYRUP

· GROUND FLAX SEEDS

· ALMONDS

· WALNUTS

· ALMOND BUTTER

· TURMERIC POWDER

· BROWN RICE

· QUINOA

· APPLE CIDER VINEGAR

*buy as much of above as required for 3 days.


DAILY

START YOUR MORNING OFF WELL

Morning Lemon Drink

1 cup hot water, juice of 1 lemon, pucker up J

Breakfast Detox Smoothie

1 cup blueberries

½ cup spinach or kale

1 tbsp almond butter

Juice of 1 lemon

1 tbsp ground flax seeds

1 tbsp coconut oil

1 cup water

Combine all ingredients into a high powered blender and puree until smooth

Mid Morning Munch

Nice size palm full of walnuts and/or almonds or an apple

Lunch

1 apple

1 cup kale or spinach

2 stalks celery

½ cucumber

¼ bunch parsley

Juice of 1 lemon

1 tbsp coconut oil OR 1 tbsp Olive Oil plus a tsp. apple cider vinegar

Blend it all up with 1 cup of water added last. OR, mix it all in a bowl with the olive oil and apple cider vinegar instead of the coconut oil.

AFTERNOON DELIGHT

Nice size palm full of walnuts and/or almonds or an apple

DINNER

BIG bowl of steamed, roasted, stir-fry veggies or a salad with

1 cup cooked brown rice or Quinoa

*Vegetable choices - broccoli, cauliflower, brussel sprouts, kale, spinach, lettuce, carrots, onion, garlic, rosemary, thyme, dill, coconut and EV oil.


NIGHTIME DETOX DRINK

Hot water, ¼ lemon juice squeezed, ½ tsp. maple syrup ½ tsp. turmeric powder.


GUIDE:

Follow the meal plan and repeat for the 3 days. You’ll have a morning drink, breakfast smoothie, snack, lunch, snack and dinner followed by a bedtime (not too late) drink. Feel free to switch lunch for dinner and vice versa.

Stick to whole fresh foods. Avoid alcohol, caffeine, sugar, wheat, dairy and processed foods.

Do your shopping, have a blender ready and think ahead if you need to pack food for work away etc.

Try for 8 cups of water a day for good hydration and moving things along ;)

If you’re having any trouble with a bowel movement a day, you might try taking some magnesium citrate at bedtime, ask at the pharmacy or natural health food store.

Get moving, walk 20-30 minutes each day. If you already exercise, pay attention to how you are feeling and modify as needed.


Medical Disclaimer:

All material provided in this guide is for informational or educational purposes only. It is not intended as a substitute for the advice provided by your healthcare professional or physician.

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