B&T Winter Detox Part 3

 

Here you will find everything you need to make this program easy for you, including the daily protocol for each phase of the program, and lists of foods to include and avoid. I suggest printing this document out to refer to throughout your detox.

 

Our  top tips for a no-sweat detox:

 

  • Try to eat every 2-3 hours to keep blood sugar levels balanced. Make sure you eat your last meal at least two hours before bed for healthy digestion.

 

  • If you are hungry, then choose one of the suggested snacks, such as a piece of fruit, a simple smoothie, or a delicious protein ball.

 

  • Drink at least 100 ounces of water per day to flush toxins. You can make a tasty natural Gatorade with 30 ounces of water, ¼ teaspoon sea salt, lemon, and honey or stevia.
  • For an energy boost, try an alkalizing drink, such as a fresh green juice, water with chlorophyll or a green powder (such as wheatgrass). You can add four ounces of coconut water to mineralize your body as well.
  • Another way to promote weight-loss is to eliminate grains and seed-like grains during the program to kick-start your body into fat burning mode. For more information on grains and digestion, refer to the detox guide
  • Feel free to make the Lemon Water Elixir and the Cranberry Flush the night before. You can also prepare smoothies the night before or have your ingredients all together to save time in the morning.
  • Facilitate meal preparation by making larger portions to have leftovers. Keep chopped veggies and salad ready to go in the fridge.
  • Most of the recipes are based on the principles of food combining (refer to guide for food combining info). If, however, you find that your digestion is strong enough (you have regular bowel movements, are at your ideal weight, and do not experience bloating or fatigue), then feel free to liven up a salad with some berries or chopped apple, goji berries, or currants.
  •  If you are looking to lose weight, stick with low-glycemic fruits, such as berries, green apples, and grapefruit. You can replace bananas in smoothies with avocado.

 

THE DAILY PROTOCOL

your program consists of three phases:

 

Pre-Detox                    (Phase1)             =                4 Days

Detox                              (Phase 2)            =                 7 Days

 

Transition                   (Phase 3)            =               4 Days

 

Your Daily Drinks

 

MORNING LEMON ELIXIR

1 cup room temperature water

Juice from 1 lemon

1 tablespoon Bragg’s raw apple cider vinegar

1 teaspoon raw honey OR a couple drops of stevia

Dash of sea salt or himilayian

Dash of cinnamon

 

 

NOTE: If you feel nauseous or experience tightness in the chest after drinking the morning lemon elixir, please omit the Bragg’s raw apple cider vinegar. This reaction can occur from the body’s releasing of bacteria and toxins during detox. Continue to drink the lemon elixir, omitting the Bragg’s, for at least three days, and then reintroduce or use only ½ teaspoon of apple cider vinegar. If the reactions continue upon reintroduction, continue to only drink the lemon water.

Stimulates digestion, releases toxins from the liver, jumpstarts your digestive enzymes, and is loaded with vitamin C.

CRANBERRY FLUSH CLEANSER

2 tablespoons cranberry juice concentrate

6 ounces water

Juice from one lemon

(Feel free to add stevia or 1 tablespoon of raw honey to sweeten.)

 

NOTE:  If you cannot find cranberry concentrate, you can use pomegranate or cherry concentrate instead.

Great for flushing the lymphatic system, cleansing unwanted bacteria, detoxing, and weight loss.

 

 

DAILY PROTOCOL DURING PHASE 1

PRE-DETOX (the first 4 days)

UPON RISING

Drink your morning lemon water elixir

Take a probiotic 45 minutes after the elixir

 

Suggested detox support:

Setting your intention + writing down your goals;

tongue scraping, dry skin brushing

 

BREAKFAST

Drink organic coffee, slowly reducing the quantity over the four days, or choose a non-caffeinated alternative from the list of suggestions in the Detox Eat this List below

Breakfast

MID-MORNING Snack if you are hungry
LUNCH Lunch
AFTERNOON Snack if you are hungry
DINNER Dinner
BEDTIME

Write in your food diary

Optional detox support: Epsom salt bath or skin brush

 

 

 

 

DAILY PROTOCOL DURING PHASE 2
THE DETOX PHASE (7 days recommended)

 

UPON RISING

Drink your morning lemon water elixir

Take a probiotic 45 minutes after the elixir

Suggested detox support: deep breathing, oil pulling, then tongue scraping and dry skin brushing while you are waiting for the shower to warm up

BREAKFAST

Drink 1 cup of your favorite alternative to coffee or 1/2 cup organic coffee if you really can’t give it up (optional)

Breakfast

MID-MORNING

Snack if you are hungry

Consume Chaga Chai tea (optional – see Ultimate Success Kit)

LUNCH Lunch
AFTERNOON

Practice the Mini Check Out, snack if you are hungry

*30 minutes later, drink the cranberry flush

DINNER Dinner
BEDTIME

Drink a cup of nettle tea with stevia or honey

Write in your food diary

Optional detox support: Choice of Epsom salt bath or castor oil pack (every other day) and consume 1 Tbsp. of honey or a low glycemic option such as coconut oil

 

 

Daily Protocol during Phase 3
the transition phase (the last 4 days)

UPON RISING

Drink your morning lemon water elixir

Take a probiotic 45 minutes after the elixir

 

Detox support: deep breathing, tongue scraping,

dry skin brushing, and oil pulling (optional)

 

BREAKFAST

Drink organic coffee (maximum 1/2 cup), or stick to your coffee alternative if you prefer (optional)

Breakfast

MID-MORNING

Snack if you are hungry

Drink Chaga Chai tea (optional – see Ultimate Success Kit)

LUNCH Practice conscious eating during lunch
AFTERNOON

Practice the Mini Check Out, snack if you are hungry

*30 minutes later, drink the cranberry flush

DINNER Practice conscious eating during dinner
BEDTIME

Drink a cup of nettle tea with stevia or honey

Write in your food diary. Take note of any reactions that come up as you reintroduce foods.

Optional detox support:  Epsom salt bath and/or castor oil pack and consume 1 tablespoon of honey or a low- glycemic option such as coconut oil

 

DETOX EAT THIS LIST

(all phases)

 

  • Non-dairy milks – almond, coconut, flax, hemp, and sunflower

 

  • All fruits and vegetables (to promote weight-loss, favor low-glycemic fruits such as berries, green apples, and grapefruit)

 

  • Healthy fats – coconut oil, flax oil, grape seed oil, almond oil, sesame oil, and olive oil

 

  • Seeds – pumpkin, sunflower, sesame (black and white), pine nuts, hemp, and chia

 

  • Drinks – organic coffee (in phases 1 and 3. Phase 2 should ideally be caffeine-free, as coffee is acidic; we are trying to alkalize the body in detox, but if you really can’t live without it, keep it down to half a cup.)

 

  • Coffee substitutes, such as Dandy Blend, decaf coffee (maximum one cup per day), yerba mate, green tea or herbal tea, filtered or distilled water, mineral water, coconut water, lemon water elixir, cranberry flush, and, of course, fresh juices (see your recipe guide)

 

  • Sweeteners – honey, xylitol, and stevia

 

ANIMAL-BASED CLEAN

PROTEIN SOURCES

DURING PRE-DETOX + DETOX:

 

MEATS (pasture-raised is best)

  • Chicken
  • Turkey
  • Bison
  • Grass-fed beef

 

FISH, SEAFOOD

  • Canned fish (sardines, anchovies, wild salmon) – look for BPA-free cans if possible
  • Fresh or frozen fish, such as Pacific salmon or non-fatty white meat fish, such as Pacific cod, trout, sea bass, mackerel, Dover sole, and albacore. Make sure the fish you are eating is low in mercury.
  • Shellfish, such as shrimp or scallops

 

 

 

 

 

PLANT-BASED PROTEIN SOURCES

DURING PRE-DETOX + DETOX:

  • 3 tablespoons of hemp seeds, 1/4 cup sunflower seeds, pumpkin seeds or pine nuts
  • 1/2 of an avocado
  • Nutritional yeast, if tolerated
  • 1 scoop of plant-based protein powder can be added to your smoothies, soups, or even mixed into a dip. I like hemp protein or pea protein, but feel free to use your favorite non-grain-based protein.

 

BEANS: You can also add 1/2 cup mung beans, lentils, or adzuki beans to your meals. These beans have been selected because they are easy to digest.

 

NOTE: Soak beans for 6-24 hours in water with the juice of 1 lemon or 1 tablespoon of raw apple cider vinegar, then drain and rinse well with water.

 

JUICING: In your recipe guide, you will find 10 fabulous juice recipes to renew your cells and give your digestion a break. Even having just one fresh juice a day will give you a boost of energy. If you do not have a juicer, then you can buy the juice at your local health food store or simply add chlorophyll, spirulina, or any green powder to water and consume.

 

 

DETOX DO NOT EAT LIST

(Phase 2)

(If you see **, then you will be adding this food back in during Phase 3)

Sodas Sweeteners – white sugar, brown sugar, corn syrup or cane juice
Eggs** Sugar alcohols (often found in chewing gum)
Soy milk Yeast
Nuts ** (because they are difficult to digest; however, you can have almond milk Alcohol
Dairy products Cheese
Gluten Grains ** (only low-glycemic grains, soaked, if you decided to include them)
Soy (except miso) Processed foods
Soft drinks Nitrates
Artificial sweeteners Potatoes (except for sweet potatoes or yams)
Beans (except for lentils, mung and adzuki)  

 

 

 

 

 

 

DAY 1

Breakfast:

Apple Chia Seed Pudding

Makes 2 servings

 

2 cups unsweetened non-dairy milk

1/2 teaspoon vanilla extract

2/3 cup chia seeds

2 tablespoons unsweetened coconut flakes

2 apples cored and chopped

2 teaspoons cinnamon

 

For warm chia seed pudding, place your milk and vanilla extract into a saucepan, and warm over low heat for 2 to 3 minutes. The milk does not have to be boiling hot, just warm enough for your taste. Add your chia seeds to a cereal bowl. When the milk is warm, add the milk to your bowl of chia seeds. Stir continuously for about 2 minutes while the chia seeds absorb the milk. Allow the mixture to sit for 2 to 3 minutes. Top with coconut flakes, apple slices, and cinnamon.

 

Note: If you do NOT want warm chia seed pudding, simply add the milk to your bowl of chia seeds. Stir until the chia seeds have absorbed the milk (about 3 to 5 minutes). Then top with coconut flakes, apples, and cinnamon.

 

 

Lunch:

 Spinach Salad

Makes 2 servings

 

 4 cups spinach

1 cup thinly sliced red cabbage

1 cup shredded carrots

1/4 cup sunflower seeds

1 avocado, chopped

 

Add all the ingredients to a large salad bowl. Top with Lemon Basil Vinaigrette.

 

Lemon Basil Vinaigrette

Makes 2 to 3 servings

 

1/3 cup of extra virgin olive oil

2 to 3 lemons, juiced

1 teaspoon raw apple cider vinegar

1 large garlic clove

1 teaspoon dried basil

1/2 teaspoon sea salt

 

Place all the ingredients in a small jar, and shake vigorously. Shake again before adding to a salad. This dressing can be stored in the refrigerator for a week to 10 days.

 

Dinner:

 

Italian Vegetable Stew

Makes 4 servings

 

8 cups vegetable broth (organic and yeast-free) OR water

1 bay leaf

2 large zucchini, roughly chopped

2 large bell pepper, chopped

1 large onion, chopped

2 stalks celery, chopped

2 large carrots, chopped

4 large garlic cloves, minced (or 2 teaspoons garlic powder)

1/2 bunch fresh basil leaves, chopped (OR 3 to 4 teaspoons dried basil)

1/2 bunch fresh parsley, chopped

1 tablespoon sea salt (add less if your vegetable stock has salt)

1 tablespoon black pepper

1 tablespoon red chili flakes (optional)

 

Add vegetable broth (or water), bay leaf, zucchini, peppers, onion, celery, carrots, and garlic to a large soup pot. Cook for about 25 to 30 minutes. Add basil, parsley, sea salt, black pepper, and red chili flakes. Simmer for another 3 minutes and serve.

DAY 2

Breakfast:

 

Carrot & Kale Delight Smoothie

Makes 1 to 2 servings

 

 

1 1/2 cups dairy-free milk or water

3 kale leaves

1 carrot

1 apple

1 teaspoon ginger powder (OR 1/2-inch chunk of fresh ginger)

1 tablespoon flax meal

 

Lunch:

Roasted Root Vegetable Salad

Makes 2 servings

 

2 cups roasted root vegetables (parsnip, carrots, beets, onions)

2 cups mixed greens

Protein of choice

 

Make a batch of roasted root vegetables using the following ingredients:

 

 

3 large parsnips, chopped

2 to 3 large carrots, chopped

1 to 2 large beets, chopped

1 to 2 large onions, chopped

2 tablespoons coconut oil

1 teaspoon sea salt

1 teaspoon black pepper

 

Preheat your oven to 350 degrees Fahrenheit. Place all the chopped vegetables into a large bowl. Add coconut oil, salt, and pepper. Mix well. Place on a roasting pan and bake for 15 minutes. Remove from the oven and flip your vegetables to the opposite side. Bake for an additional 10 minutes. Remove from the oven.

 

While the vegetables cool down, add your mixed greens to a salad bowl. Top the greens with 1 cup of roasted vegetables. Top with Raw Apple Cider Vinegar Dressing. Enjoy with a protein of your choice, if desired.

 

 

Raw Apple Cider Vinegar Dressing

Makes 2 to 3 servings

 

1/4 cup raw apple cider vinegar

 1 large garlic clove, minced

1/3 cup extra virgin olive oil

1 teaspoon honey or stevia liquid

1/2 teaspoon sea salt

1/2 teaspoon black pepper

 

Place all the ingredients in a small jar and shake vigorously. Shake again before adding to a salad. This dressing can be stored in the refrigerator for a week to 10 days.

 

Dinner:

 

Sautéed Swiss Chard with Coconut Milk

Makes 4 servings

 

1 teaspoon coconut oil

1 onion, sliced

1 large leek, sliced

1/2 cup coconut milk

1 bunch Swiss chard, thinly sliced

1 teaspoon curry powder

1/2 teaspoon salt

1 teaspoon black pepper

 

Warm a large sauté pan over medium/low heat. Add coconut oil. When the pan is hot, add onions and leeks. Sauté for about 5 to 7 minutes until the onions and leeks are soft. Add coconut milk, Swiss chard, curry powder, salt, and pepper. Sauté for an addition 3 minutes until the Swiss chard is wilted. Serve immediately.

 

 

DAY 3


Breakfast:

Pumpkin Spice Smoothie

Makes 1 to 2 servings

1 1/2 cups dairy free milk or water

1/2 can pumpkin puree

1/2 cup spinach

1 teaspoon vanilla extract

1/2 teaspoon no sugar pumpkin spice

 

Lunch:

 

Massaged Kale with Fennel and Pine Nuts

Makes 2 servings

 

4 cups chopped kale

 1 large lemon, juiced

1 large garlic clove, minced (OR 1/2 teaspoon garlic powder)

1/4 cup extra virgin olive oil

1 teaspoon sea salt

1 teaspoon black pepper

1 cup shredded carrots

1 cup chopped celery

1/2 cup sliced fennel

1/4 cup pine nuts

 

Add kale to a large mixing bowl along with lemon juice, garlic, olive oil, salt, and pepper. Using clean, bare hands, massage the kale until it is wilted (about 2 to 3 minutes).

 

Once the kale is ready, top your salad with carrots, celery, fennel, and pine nuts. No extra dressing is needed.

 

Dinner:

 

Roasted Sweet Potato & Onions

Makes 4 servings

 

3 to 4 large sweet potatoes, chopped

 1 large onion, chopped

1 tablespoon coconut oil

1 teaspoon black pepper

1 teaspoon sea salt

 

Preheat your oven to 400 degrees Fahrenheit. Add the sweet potatoes, onion, coconut oil, and black pepper to a large mixing bowl. Mix well, and spread evenly on to a baking sheet. Bake for about 20 to 25 minutes. Sprinkle with sea salt and serve.

That is 3 days of our 11 day detox for the full detox program download the pdf here.