DETOX101

A21-DayGuidetoCleansingYourBodythroughJuicing,Exercise,andHealthyLiving

JessiAndricks

SkyhorsePublishing

Copyright©2014byJessiAndricks

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TableofContents:Introduction

ChapterOne:

OverviewofDetox

ChapterTwo:

Digestion

ChapterThree:

PreparingforYourDetox

ChapterFour:

ExercisePlansandPrograms

ChapterFive:

WeeklyMealPlans

ChapterSix:WeekOne:

IntenseClean-UpandRest

ChapterSeven:WeekTwo:

RestoreandRecharge

ChapterEight:WeekThree:

Incorporate

ChapterNine:

SteppingOutoftheDetox

ChapterTen:

Recipes

ResourcesandInformation

AbouttheAuthor

Index

IntroductionFor years, I suffered from digestive issues. Painful stomach cramps, bloating, gas,constipation, diarrhea, and even the occasional heartburn. But I always thought it wasnormal,thatthiswashowmostpeoplelivedtoo.Thesadpartisthatit’strue.Mostpeoplesuffer from one or all of these symptoms on a daily basis, sometimes without evenrealizingit.

Inmytwenties,mysymptomsbecameworseandIlearnedthatIsufferedfromlactoseintolerance,whichmeansthatIcannotproperlydigestthelactose,orsugar,incow’smilkdue to a decrease in lactase enzymes needed to digest it. I grew up eating cheese andyogurt, and drinkingmilk every night at dinner, but suddenlymy systemwas revoltingagainstit.

I cut out the dairy and started looking for alternatives. I tried lactose freemilk andeventuallysoymilk. In researchingalternatives, I started to learnmoreaboutall-naturalandorganicfoods,whichweresuddenlybecomingmoreandmoremainstream.Thiswasthe beginning of completely changing my diet from the Standard American “Healthy”Diettoatrulyhealthy,holisticdiet.

Fromthere,Ikeptresearchingmore,changedmyexercisehabits,completelychangedmyeatinghabits,and learned to livea lifearoundmypassion—holistic living. I startedpracticingyogaandimmediatelyfellinlovewiththewayitmademefeelphysicallyandmentally. After practicing for a few years, I became certified to teach yoga and groupfitness, and I even developed an energizing blend of classes to increase energy as youworkout,whichIcalledEnergyFlow.Afterhelpingpeoplebecomephysicallyhealthierthrough exercise, I made the step to helping people with their diets as a health coach.Thesepracticeshavegivenmetheuniquetoolstohelpotherslivehealthierlivesthroughbetterfoodawareness,functionalfitness,andstress-reducingdailyactivities.

Years after changing my diet, career, and fitness outlook, I began to notice somedigestive troubles again. I wasn’t sure what was causing them, so I decided to try acleanse.Ithappenedtobeanewyear,Ihadjustcompletedmyfirstrace,andIwasintheprocessofchangingmycareer.Itseemedliketheperfecttimetorechargeandcleansetheoldpatterns,habits,andfoodsoutofmysystem.

Thecleansewas simple: juice,mostly raw,nogluten, sugar,meat,dairy,oreggs.Noalcoholorcaffeine(exceptgreentea).Theideawastoeliminatefoodallergentriggersandreduceinflammation.ThiswaswhenIrealizedthatcuttingoutwheatstoppedmystomachpainsagain.Iusedthisasaneliminationdiet,toseewhatwouldhurtmystomachandhowIcouldmakeitbetter,butitalsoendedupchangingmydietevenmore.

Before thecleanse, Ihadbecomevegetarian, atemostly local andorganic foods, andoccasionallyhadgoatmilk(lactoseisn’tinit),yogurt,andseafood.Iwouldstartmydaywithoatmealandenduphungrysoonafter.Butduringthecleanse,Ijuicedeverymorningwith50percent raw foodsandneveronce felt deprived. I feltmoreenergized,had lessdigestive pains, and felt that Iwas learning to healmy own dietary troubles and bringmoreawarenessintowhatIwaseating.

InowcontinuetojuiceorhavesmoothieseverydayforbreakfastandIfinallyfeelfullthroughthemorning.IdrinkteabecauseIenjoytheflavorsandnotforacaffeinebuzz.Andoverall,Ifeelhealthier,moreaware,andbetterconnectedtomyownhealth.

Andnowit’syourturn.

In the next twenty-one days, youwill learn to juice, reduce inflammation, clean outyourdigestivetract,andregainenergynotonlythroughfoodbutalsothroughmind-bodyexercise,positivedailymottos,andeasymeditations.Alltohelpyouliveahealthy,happylife.

ChapterOne:OverviewofDetoxCLEANSING

WHATISACLEANSE?

Cleansing. Just the thought of itmight be enough for you to close this book andnevercomeback.Butkeepreading.Ipromiseyoucandoit.

Thetruthis,acleansedoesn’thavetobeabigscaryaffair.Cleansesdon’thavetobeallconsuming. You don’t have to live in a retreat center or a cabin in the woods, onlyconsuminglemonwaterandsyrupfordaysonend.Youcanliveintherealworld,eatrealfood,andstilldetoxyourbodyandmindfromall the junkthathasbeenstoredupovertime.

When you cleanse, you consume simple, pure foods and drinks. These become yourdetoxninjas.Theyfighttheirwaysthroughyourbodyandcutthroughthegarbage.Youreleasetoxins,fat,andbuildupinyourdigestivetract.Yourbodybeginstoglowfromtheinsideout.Andyoufeelfreshandnew.Thatiswhatacleanseisallabout.Therearemanytypesofcleanse,andtheycanrangefrommorerestrictivetosimplyeatinglessprocessedfoods andmore vegetables.Whatever the type or intensity of the cleanse, they are alldesigned to help you recharge your system and make healthy changes that last wellbeyondyourdetoxprogram.

WHYDOWECLEANSE?

Whetheryouareahealthnutorajunkfoodlover,adetoxprogrammaybeneededinyourdietfromtimetotime.

Acleanseordetoxprogramissimplyatimetolettoyourdigestivesystemrest,toclearoutsomeclutterthatmayhavebuiltupinside,andtorefreshyourbody,mind,andspirit.You’ll release toxins that havebuilt up inyour systemand flush themout, leavingyoumoreenergizedandlessboggeddown.Thelessbuildupyouhaveinyoursystem,thelessyourbodyhastoworkinoverdrivetocleanupthemesseswithinyoursystem.Constantlyeating foods that block your energy and digestion, stressing and thinking negativethoughts,andlivingasedentarylifestyleallleadtoexcesstoxinsinthebodyandpoorlyfunctioningorgansanddigestion.

Whenyoudetox,you start tobreakdownsomeof these toxins, flushing themoutofyour system.As they release and you addmore energizing, fresh, and healthy foods toyourdiet,aswellasexercisingmore,youstart torechargeyourdigestivetract, improvethe function of your body, and release built-up stress. The more energy you have, thebetteryoufeelandthemorelikelyyouaretostickwiththesepracticeswellbeyondthedetoxificationprocess.

Acleanse isnotaquickfixfordiseaseorweight loss. It isn’tguaranteedtohelpyoudrop twenty pounds a week or reverse any medical conditions. A cleanse is just the

beginningstepsonyourjourneytoahealthier,happier,morevibrantyou.Youjustmightfindanewer,fresheroutlookonlifewhenyoutunein,changeyourdiet,andtakecareofyourself.

HOWDOWECLEANSE?

Cleansinganddetoxingareeasytodo.Youtakeawaycertainpartsofwhatyoueatandfocus instead on eating and drinking things thatwill help support your system. It is allabout cleaning up your body from the inside out and letting go of the toxins that aretriggeringpoorhealthanddigestion.

Arealcleansemeansyoucutoutsomeofthefoodthatmaybetriggeringindigestion.Theseusuallyincludedairy,wheat/gluten,somesoy,caffeine,sugar,alcohol,eggs,meat,and,most importantly, processed foods. The listmay seem depriving at first, but soonyou’llstarttonoticealloftheotherfoodsthatareavailabletoyou.Thesefoodsarehighinnutrientsandlowin toxicchemicalsanddigestive irritants.Whenyourbodystarts toeattheseonaregularbasis,youbegintocravethehighqualityoffruits,vegetables,seeds,nuts,andgluten-freegrains.Duringyourcleanse,you’lllearntoaddinfoods,drinks,andherbsthatkick-startyourdigestion.You’llstarttofeelbetter,healthier,andfullofenergy.

Cleansinganddetoxingarereallymuchsimplerthantheyseem.Theydon’thavetobeadrastic, unrealisticway of eating, exercising, and living.Detoxes are really just simplethingsthathelpyougetbacktoahealthy,happystatethroughreworkingyourapproachtowhatyoueatanddrink,howyoumove,andwhyyouthinkwhatyouthink.Youstartoutas aminimalist and steadily build your way back to a regular diet, you exercise at anenergizingpace,andyougetbacktopositive thinkingaboutwhoyouareandwhatyoufeel.You get back towho you really are and how youwant your life to be, only nowyou’vemadebigchanges—changesthatmakeyouloveyourlifeandwanttostayvibrantandhealthy.

ChapterTwo:Digestion101POOPANDDIGESTION:WHEREDETOXBEGINSANDENDS

Gooddigestionisthekeytogoodhealth.Poordigestionisapathstraightintopoorhealth.Whenyouaredigestingfoodanddrinksefficiently,yourbodyiscollectingthenutrientsfromyourfoodsandprocessingouttherest.It’sthat“rest”thatweeliminateviaexcretion,a.k.a.pooping.Thiseliminationprocesshelpsustogetridofthewasteandtoxinsthatourorganshavesortedthroughandsentonwardtoberemovedfromoursystems.

Whenyouhavegooddigestion,youarefreefrompainfulbloating,gas,anddiarrheaorconstipation.Youhaveregularbowelmovementsonetothreetimeseachdaytoeliminatetheexcessfromwhatyouhaveeaten,andthesearestrainfreeand,well,smooth.Youalsofeel lighter fromthe insideout,yourskin tone isbrighter,andyoufeelmoreenergized.Thisisbecauseyoubodyisreceivingallofthegoodnessthatitneedstofunctionattheoptimallevel.Anditisreceivingallofthisfrompurelygoodfoodandexercise.

Whenyouhavepoordigestion,afewthingsstarttohappen.First,youstarttohavepoorbreakdown of the foods we eat. When you are unable to fully chew or your stomachdoesn’tbreakdownyourfoods,yourbodyisn’tabletoabsorballofthenutrientsinyourfoods.Whenyoucan’tabsorbyournutrients,youendupneedingtotakesupplementsoreatmorefoodjusttomaintaintheproperamountofvitaminsandminerals.

Poordigestionalsomeansthatthetoxinsstayinyourbodyforalongeramountoftime.Onceyourorgansstarttoassimilatethenutrientsandreleasethetoxinsfromyourfoods,theyarecollectedtogetherinyourlargeintestines.Whenyourdigestivesystemisworkingproperly, you are able to release this in the formof a bowelmovement.When you areconstipatedorevenjustpoopinglessthanonceaday,thesetoxinssitinyoursystemandyoustarttoreabsorbthem,startingthewholecycleoveragain.Withbetterdigestion,youremove these toxins fromyourbody rather than re-circulate them,andyouendupwithbetteroverallhealth.

To improve your digestion, you can eat certain foods including healthy fruits,vegetables, and high-fiber foods, drinkmorewater to keep flushing out your digestivetract, use herbs and digestive enzymes to increase the effectiveness of your food, andexercise to help push things along; but doing all of this at once can overwhelm yoursystemandpossiblyevenleadtogas,bloating,anddiscomfort.This iswhereacleanse,andspecificallyjuicing,comesinhandy.

JUICING101Chances are your digestive system has been working overtime to try to extract anypossiblenutritionfromthejunkthatweputinourbodies.Overtime,alloftheprocessed,

overcooked,andnutritionallydevoid foodsgetbuiltup inyoursystem.Thismight takethe form of constipation, literally building up in your system, or it might show up assluggishness, tiredness, stomach aches, or poor immunity. Whatever it is, these foodsleavebehindphysicaldebrisinyourdigestivetract,leavetoxinsinyourbloodstreamandorgans, and cause you towork overtime to help digest and clean them out.When youcleanse,it’syourchancetogiveyourdigestivesystemabreak,cleanitout,andrechargeit.Thisiswherejuicingcomesin.

Juicingisaveryimportantpartofgoodhealthanddigestion.Whenyoujuiceafruitorvegetable, you are extracting all the natural liquid, nutrients, and enzymes from them,whileatthesametimeremovingthefiber.Fiberisgoodforyouandisindeedanessentialpart of your diet, but it requires a great deal of effort to digest and push through yoursystem.All the timespentdigestingfiber leads to less timedigestingyournutrientsandenzymes.With fresh juice, youhave removed the fiber, soyouare able to immediatelystartdigestingtheenzymesandflushingoutyoursystem.Smoothiesareagreatchoiceaswell, since the blending breaks down the fiber, allowing you to absorb the enzymesquickly.Sincethefiberisinthemstill,though,theyaremuchheavierthanjuiceandarealittleharderonyoursystemtodigest.Theyaregreatforadaywhenyouknowthatajuicejustisn’tgoingtosustainyouuntilyournextmeal/snack.

Sinceyour juiceandsmoothiesarealreadybrokendownforyou, thenutrientswithinthemaremoreeasilyavailabletoabsorbdirectlyintoyoursystemwithmuchlesseffort.These nutrients and enzymes work to replenish your organs, especially your liver andkidneys,whichfilter toxinsawayfromyourbloodstreamandoutofyoursystem.Whenyou juice, you aregivingyourorgans a straight shot of nutrition tokeepyouand yourorgansworkingatanoptimallevel.Thishelpstoimproveyouroveralldigestion,inboththequalityandquantityofwhatyoureceivefromyourfoods.

In this program, juicing takes center stage as a healer and recharger for your body,mind,andspirit.Itwillbeusedtodetoxandcleanseyoursystem,giveyoumoreenergy,andhelpyoueaseanyachesandpainsinyourdigestivetractorenergylevelsthatmightbecausingyoustress.You’llbejuicingorblendingsmoothiesat leastonceadayinthemorning,andyoumayevensneaksomeinthroughoutthedayassnacksandwithmeals.You’ll replenish your system after eight long hours of sleep with a healthy dose ofdigestiveandcleansingenzymestogetyoufeelingrefreshedandenergized.

ACIDITY:

One piece of the food puzzle to take into account when you start to eat healthy, andespeciallywhenyouareonacleanse,isacidity.Thisistheamountofacidandalkalinityinyourbloodstream,oryourpHlevel.Somefoodsaremoreacidicthanothersfromthestart,andwhenyouingestthemtheyleadtoanincreaseintheaciditylevelinyourbody.There are also some alkaline (less acidic) foods that become acidic once you eat them,whichinturncanincreasetheaciditylevelofyourbody.

Sowhat’sthebigdealwithbeingacidic?

Ourbodiesliketoperformattheiroptimallevel,leadingtobetterhealthandlessstress

internally.ThatoptimumlevelisatabalancedalkalinepHlevelof7.4andwillfighttogetbacktothislevel,stressingyourorgansastheytrytorestorebalanceandpullingcalciumoutofyourbonestoreducetheaciditylevel.WhenweareclosetothisbalancedpHlevel,our bodily systems functionwith ease andwe are able to use our energy to digest andabsorbnutrientsratherthanuseittofightagainstanacidicbloodstream.

Mostof the time,weareshiftedslightly into themoreacidicsideof thescale,whichcan lead to inflammation. Inflammation occurs naturally in the body as a response toinjuries and disease.When you get a bug bite or a scrape and your skin swells, this isinflammationdoingitsjobtosendantibodiestothesourceandhealit.Whenwestayinanacidicstate,ourbodiesareconstantlytryingtorepairthedamage,workinginoverdrive.Thisinflammationturnsonafightresponseinourcellsandsendsthebodyintooverdrive,leavingyoufatigued,stressed,andweak.Thiscanleadtoahostofdiseasesinthebodiesas your immune system weakens, including cancer, heart disease, diabetes, and evenobesity.

Themostacidicfoodsaremeat,dairy,wheat,alcohol,caffeine,andsomecitrusfoods—notlemons,though,theyactuallyturnalkalineonceinyourbody.Thesecauseyoutoshiftawayfromthebalanced7.4pHleveltowardamoreacidiclevel.Byavoidingthesefoods,especiallywhenyouaretryingtoremovetoxinsfromyoursystem,youarehelpingyoursystemcometoamorebalancedandoptimallyfunctioningstate.

There are also some lifestyle habits that can also contribute to acidity.Drinking andsmokingarebighealthno-no’sandcauseacidicconditionsinthebody,butsodocertainseeminglyhealthyhabits,suchastoomuchexerciseandtoomuchstress.

Exercising toohardcancauseyourbody tooverheat andbecomeoverworked.Whenthishappens,yourmusclesandtissuesbecomeinflamedandyourpHlevelturnsacidic.Italso zaps your energy, because you are internally spending somuch time repairing andrecharging your sywstems. Instead, exercising efficiently and functionally, withoutpushingtoofarpassedyouredge,canhelpyoureduceacidity, inflammation,andstress.Stress itself isabig inflammation trigger.Whenyouare stressed,youautomatically tapinto your flight or fight response and your body, particularly your adrenals, go intooverdrivetohelpcalmyournervoussystem.Youheartraterises,yourbrainfeelsfrazzled,yourstomachfeels tied inknots,andyourbloodfeels like it isboiling.Allof theseareyourbodysignalingamajorbreakdownandamajorstressfulevent.Youradrenalglandsworktohelpeventhisoutandcanbecomefatiguedandoverrun,leadingtoapermanentfeelingofstress.Whileyourbodytriestocompensateforthis, theacidicconditionrisesandyourpHgetsthrownoff,makingyoumoresusceptibletodisease.

Whenweeathealthy,exerciseintunewithourbodies,andmeditatetoclearstress,wehelpreduceacidity,preventdisease,andclearoutthetoxicbuild-upinourbodies,mind,andspiritthatkeepusfromfeelinghappy,healthy,andalive.

FOODSORGANICISKING

There is no way to get around it. Food that is grown in rich soil, without poisonouspesticides,herbicides,orGMOs, is thebest foodforyou.Thesefoodsarepure,straightfromtheearth,andfullofgoodness.Theyarecommonlyreferredtoasorganic.Organicsimplymeansthatthefoodsweregrownwithoutanyconventionalpesticidesorherbicidesfromspray,soil,orintheseedsthemselves.Certifiedorganicfoodshavestrictguidelinesthe farmershave tomaintain inorder to staycertified.Therearealso local farmers thatcan’taffordtopayforthecertificationbutusethesameprocesseswhentheygrowtheircrops.Whenyoueatorganically,youknowyouareeating freeof chemicals andaddedtoxinsthatwillbestoredupandputstressonyourinternalsystems.

Organic foods,especiallyyourproduce,arean importantpartofeverydayhealth,buttheyareespecially important toanydetoxprogram.Whenyoueat foods thataregrownwith toxic sprays and seeds, nomatter howmuch you scrub your food, traces of thesechemicalswillbecontainedwithinthefoodand,therefore,withinyoursystem.Whenyoueatmostly organic, you are helping to reduce the amount of toxic pesticides going intoyoursystem,soyourbodydoesn’thavetoworkovertimetoclearthembackout.

DirtyDozen:TheMostToxicNonorganicProduce

CleanFifteen:TheLeastToxicNonorganicProduce

PeachesApplesSweetBellPeppersCeleryNectarinesStrawberriesCherriesPearsGrapes(Imported)SpinachLettucePotatoes

OnionsSweetcornPineapplesAvocadoCabbageSweetpeasAsparagusMangoesEggplantKiwiCantaloupe(domestic)SweetpotatoesGrapefruitPapayasMushrooms

Asyouaredetoxing,youwanttomakesureyouareaddingaslittletoxinsaspossibleintoyour system.Muchof thesecome intoyourbody throughwhatyoubreathe inandwhatyoueatordrink.Unfortunately,wecan’talwayscontrolourairquality.Whatwecancontrolistheamountoftoxinswereceiveviaourfoods.Choosefreshfoodsthatarehighin quality and low in toxins whenever possible. Shop at health food stores, your localgrocer,orthroughfarmersmarketsandlocalfarmerstofindthebestpriceandquality.Ifyoucan’taffordallorganicoryouhavelimitedavailabilityinyourarea,hereisthelistofthecleanestandmeanestwhenitcomestopesticides.

EATYOURGREENS

Cruciferous vegetables, also known as leafy greens, are also an essential part of yourdetoxprogram.Theseincludevegetablessuchaskale,spinach,broccoli,collards, turnipgreens,andalllettuces.Leafygreenshavethemostnutrientsperbitethananyotherfoodgroup,whichmeansthateachbiteofthesegreenshasmorevitaminsandmineralsperbitethananyotherfood.Basicallyyougetmorebangforyourbite.Theyalsotendtobelowoncaloriesbuthighonfiber,andevenprotein,soyoucaneatalot,feelfull,andconsume

less calories.Theyarealso fullof chlorophyll,whichgives them theirgreencolor.Thechlorophyll isabyproductofphotosynthesis(a.k.a.plantfoodandenergyfromthesun)andisbothcleansingandenergizingwhenconsumed.Leafygreenswillbeincludedwitheachmealthroughoutthethreeweeks,includingbreakfast.Greenswillbecomethebaseofyoursmoothiesandjuicesaswellasthemainstageinyoursaladsandentrees,givingyou amultitude of nutrients, enzymes, fiber, protein, chlorophyll, and flavor.Theywillkeepyoufeelingfull,helpcurbcravings,andhelpyougethealthy,clean,andenergizednaturally. Remember to keep these organic whenever possible, since you will beconsumingalargeamountoftheseinthenextfewweeks.

LIFESTYLEEXERCISE

Anintegralpartofstayinghealthyismovingyourbody,a.k.a.exercise.Thereisnowayaroundit;tostayhealthyandhaveyourbodyfunctionatitsmaximumability,you’vegotto get up andmove, specifically in away that builds strength, burns away excess, andreleasestensionandtoxins.Thismovementhelpstokeepyourmusclesstrong,keepsyoulimber, and even tones your organs, improving their function. When your organs arestrong,theyfunctionmoreefficientlyandareabletodotheir jobwithlesseffort.Whenyourdigestivesystemmusclesarestrong,youarebetterable topush toxinsoutofyoursystem,flushingyourbodyandkeepingyourdigestivetractregular.

The main key to exercising during a cleanse is to keep it simple. Focus on simplymoving, releasing, and re-energizing. Exercising toomuch and too intensely can causestrain and stresson thebody,whichcreates inflammationandacidity.Theseboth leaveyourbodyworkinginoverdrivetobringyoubacktoabalancedstateandreplenishyoursystems.You’llfeeltired,sluggish,andzappedofenergy.Instead,focusonmovingwithawarenessofhowyoufeelandexercisingtocreatemoreenergyinyourbody.Inthecaseofexercise,sometimeslessreallyismore.

Each day, you’ll take forty-five to seventy-fiveminutes tomove your body in someway.Somedaysitwillbestrengthening,somedaysitwillbemorecardio,andsomedaysyouwillsimplystretchtoreleasetensionandstress.Carveouttimeeachdaytocommittoyourexercise.Ifyoucan,makeitthesametimeeachdayandstarttogetyourselfintoaroutinethatyou’llbemorelikelytostickwithduringandaftertheprogram.You’llhelpaidindigestionaswellasimproveyouroverallmuscletone,weightloss,andevenyourskintone.

SLEEP

Sleep is important. In fact, it is one of the most important things you can do to stayhealthy,butitisalsooneoftheeasiestthingstopushaside.Lifegetshectic,yourschedulegetsbusy,andyoustarttoburnthecandleatbothends.Youstayuptoolate,getuptooearly,andliveinasleepdeprivedstatemostofthetime.

Whenyouaresleepdeprived,bothyourmindandyourbodysuffer.Sleepiswhenyour

bodyrepairsandhealsitselffromallofthewearandtearitenduresduringtheday.Whenyou sleep, your cells replenishyou andhelpyou tomaintain a healthy, happy lifestyle.Sleepdeprivationleadstohigherstresslevelsandalowerabilitytohandlestressduetoallof your systems constantly working to try to regain balance and restore their vitality.Whenthishappens,yourbodyissignaledtoreleasestress-fightinghormones,whichtaxesout your adrenal system, making it hard for you to handle stress both mentally andphysically.Becauseof thisbreakdowninyourdefenses, itcan lead toweightgain,highbloodpressure,andanxiety,amongahostofotherhealthproblems.Sleepdeprivationalsomakesyoulessalertandminimizesyourabilitiestomakegooddecisionsregardingyourhealth.Whenyouare tired, it ismuchmore likely that you reach for sugary, processedfoodsandcaffeinetogiveyouanextrarushofenergy,whichwillonlyleadtoacrashlateron.Conveniencefoodsstarttoseemmoreappealing,becauseyouaretootiredtoplanamealandspendthetimepreparingit.Youmaynoticeyouexerciseless,becauseyoufeeltoodepletedtoworkout,whichinturnwreakshavoconyourdigestivesystem.Thisaddedsugar and caffeine, lack ofmovement, and digestive upset can lead to bloating,weightgain,andfurtherdepletedenergylevels.

Tohelpimproveormaintainahealthysleepschedule,makesureyougetapproximatelyeighthoursof sleepeachnight.Avoidcaffeine later in theafternoonsorevenings, so itwon’tstillbeinyoursystemwhenyougotobed.Trynottogotobedhungryorsuperfullfromyourmeals,as thismightdisruptyourdigestionandkeepyouupduringthenight.Stepawayfromyourcomputerortelevisionafewminutesbeforeyoudecidetoheadtobed, soyourbodyandmindare lessstimulatedand it iseasier to fallasleep.Make itapointtowinddownbeforebedwithafewyogastretches,abreathingexercise,oraquickmeditationtohelpcalmyourbodyandmindandpreparethemforagoodnight’ssleep.Ifyou need extra help falling asleep, try some chamomile tea, relaxing music, lavender-scentedcandles,orafewmoredeepstretches.

THETRIFECTA:MEDITATION,BREATHWORK,ANDJOURNALING

Thiscanoftenseemlikeascarysubject,buteachdayduringyourdetox,you’vegot tomeditate.Meditationisatimetosimplysitstill,withyourbody,breath,andthoughts.Itdoesn’thave tobeascary thingoranextremelyreligious thingorsomekindofout-of-bodyexperience.Infact,Iencourageyoutomakeyourmeditationsverymuchaboutyourbody. This is your chance to connect back with yourself and see where you might beholdingtension,whereyourthoughtsareleadingyou,andifyourbreathfeelsshort.Thesesimple things are your clues to somedeeper things thatmight be going onwithin yourownhealthandhappiness.

Eachday,morningandnight, takefiveminutes tositquietly.Closeyoureyesandsitstill.Simplystart toobservehowyoufeelphysically,emotionally,andmentally.Fortenbreaths,focusonyourinhaleandexhale.Feeleachinhaleandexhalegrowingsteadieranddeeperwitheachbreath.Imagineeachbreathfillsandthenemptiesthelungs.Afteryourtenbreaths,comebacktosittingstillandfindabitofclarityinyourthoughts.Repeatyourdailyintention,mantra,orphrasetoyourselftokeepyourfocusortosetyourmindsetfortheday.Youcanalsofocusonaparticularimageinyourmindthatismeaningfultoyou.

That’sit.Whenyouconnectyourbreathandallowyourbodytogrowstill,youstarttonoticenegativethoughtpatterns,cravings,orsensationswithinthebody.Onceyounoticethese things,youcan focuson themand take the steps to removeanything thatdoesn’tleadyoutoahappier,healthierplace.Setatimersoyouknowwhenyourfewminutesareover,andifyoufeeltheneed,extendyourtimelittlebylittleeachday.Themoreintuneyoubecomewithyourself,theeasieritwillbetonoticethechangesyouaremakingandrealizehowhealthandhappinessreallyfeel.

Afteryourmeditationpractice,takeafewminutestowritedownanythoughts,images,or emotions that came about during your meditation practice. If there was a recurringthought you had that day or an image that you kept seeing, write it down. If you feltdistractedoryourbodyfelttense,writeitdown.Ifyouwerefeelinggreatandcompletelyzenthroughoutyourbody,mind,andsoul,writethatdownaswell.It’sOKtowritedownanythingatall,whetheryoufeel it ispositiveornegative—nooneelse isgoing to readthisjournalexceptforyou.Sometimessimplygettingthingsdownonpaperwillhelpyouto release the tension around the thought, image, or feeling and give you space to findmoreclarityinyourlife.

GROCERYLISTNomatterwhat your current diet or philosophy is (unless you are allergic to a specificfood) throughout the next twenty-one days, therewill be certain foods that you shouldavoidandcertainfoodsthatwillbeencouraged.Thesearethefoodsthateithercontributetoorrebuildatoxicsystem.You’llbetakingabreakfromcertainheavy,hard-to-digest,acidicfoods.These includeanyanimalproduct(includingdairy,eggs,andmeat),sugar,alcohol, most soy, wheat and gluten, and caffeine. All of these foods are acidic (evendairy)when theyareconsumed.Thiscauses inflammation in thebody,oneof themainculprits tomostmajordiseases, includingheartdisease, stroke,andcancer.Theyareallalso hard to digest and can trigger gas, bloating, diarrhea, or constipation.Many times,people don’t even realize they are having difficulty digesting these items until they areremoved from their diet and they notice how much lighter and energetic they feel.Remember this: The foods to avoid are allergen triggers, digestive upsetters, and toxicoverloaders.Thefoodstoenjoyarefoodsthatwillbethebasisofmanyofyourrecipes,sincetheyarefullofnutrients,vitamins,andenergy.

Insteadof focusing solelyonwhatyoucan’tbuy, focusonwhatyoucanbuy.You’llwant to buy vegetables, especially leafy greens like kale and spinach; fruits such asberries,apples,and lemons;wheat-andgluten-freegrains;beansand legumes;nutsandseeds.You’ll alsowant to stock up onunsweetenednutmilk (almondor coconutworkwell).Youmayalsowishtopurchasetempehandtofu,soyproductsthatarealittlelessprocessedandarehighinprotein.Tempehisfermented,soitiseasiertodigestthantofu.Avoid “wheat meat,” called seitan, as this is straight gluten and very hard to digest.Superfoodsandspicesareagreatitemtoaddtoyourshoppinglist,especiallytosupportyour system during your detox. These items include ground flax seeds, chia seeds,spirulina, hemp seeds aswell as the spices turmeric, ginger, cinnamon, cardamom, and

nutmeg. These are not necessary for the cleanse, but they do add huge amounts ofnutritionalvaluetosomeoftherecipes.

Someof these are foods thatmight benew toyou, sobeopen-minded andhave funwithyournewfoodexperiments.Andremember,youwon’tbeavoidingallofthesefoodsforever,thisisjustawaytorebootyoursystemforthenextthreeweekssoyouwillnoticewhichof these foodsyou reallydo enjoy andhowmuchyou actuallywant themagainafterthecleanse.Usethislistandtheweeklymealplanstohelpyoumakeyourshoppinglistsforthenextfewweeks.Hereisasamplegrocerylistof“do’s”and“don’ts”onyourcleanse:

Do’s Don’ts

Leafygreens Wheatandgluten

Veggies Meat

Fruits Dairy

Juices(fresh) Eggs

Smoothies(fresh,wholefruitsandveggies)

Caffeine

Quinoaandothergluten-freegrains Sugar(processedorbakedgoods)

Nutsandseeds Alcohol

Beansandlegumes(tofu,tempeh,andedamameareOK1–2timesperweek)

Limitsoytotofu,tempeh,oredamame1–2timesperweek

Soups Store-bought,pasteurizedjuicesandsmoothies

Salads Cannedsoups

FOODSYOUSHOULDKNOW:

Thereareafewfoodsonyourlistsandrecipesthatyoumaynotrecognize.Hereisabriefrundownonthem.

RawAgaveNectar:Agavenectarisasweetsubstancethatcomesfromtheagaveplant.Whenraw,itisanaturally,low-glycemicsweetener,whichmeansthatitsweetenswithoutspikingyourbloodsugar.

Tofu:Tofuisaprotein-basedsubstancemadefromsoybeancurd.Whenorganic,itisfreeof pesticides and is a fantastic source of protein and iron, especially if you are used toeatingmeatregularly.Youcanfinditintheproducesectionofmostgrocerystores.

Tempeh: Tempeh is another soy-based product. It is made of fermented soybeans andsometimesmixedwithbrownriceorothergrains.Itcomesasasolidblockandisgreatforslicingintocubesorstripsforrecipes.Itcanbefoundwiththetofuinmoststores.(Makesureitisgluten-free,assomebrandsaddbarleyandricetothesoybeans.)

Tamari:Tamariisagluten-freesoysauce.Mosttraditionalsoysaucesalsocontainwheat,

whichisnotgluten-free.

NutritionalYeast:Alsoknownas“cheezyflakes,”nutritionalyeastcanbefoundatmosthealthfoodsstoresandofteninthebulkbinsectionatthesestores.Itisaflakysubstancethat canbe sprinkledontoyourdishesormade intoa sauce for cheese-type sauces anddips.

Kale:Kaleisthekingoftheleafygreens.Itpacksmorenutritionperbitethananyotherfoodaround.You’llusekaleinmanyofyourrecipes,includingyourjuicesandsmoothies.Youcanfinditinyourproducesectionwiththelettucesandothergreens,suchascollards.

Quinoa:Quinoaisagrain-likeseedthatcanbeusedinanydishthatwouldnormallycallforrice.Itisacompleteprotein,whichisrareformostplants.Thismeansthatitishighinproteinandcontainsalltheessentialaminoacidbuildingblocksyoursystemneeds.

Tahini:Tahiniissesameseedpaste.Itcanbeusedinmanyrecipes,likeanynutorseedbutter,butinthisprogramitismostlyusedinyoursaladdressings.

ChiaandFlaxSeeds:Chiaandflaxseedsaretinyseedsthatarefullofhealthyfats.Theycan be used in baked goods or in certain recipes as a binder, because they becomegelatinouswhensoakedinliquid.

Chlorophyll:Chlorophyllisabundantinallgreenvegetablesandiswhatallowstheplantsto feed and grow from the sun. It packs your green vegetables full of vitamins andnutrients,makingthemsuperfoodsandenergy-builders.

Spirulina:Spirulinaisablue-greenalgaethatishighinproteinandBvitamins.Spirulinacan be found in a powdered form,which can be added to smoothies, protein bars, andotherrecipes.

SPICESYOU’LLLOVEDIGESTION

Some spices can be used to increase digestion and ease any indigestion you may beexperiencing.Cinnamon is one of these common spices and can be used in drinks andremedies.Gingerisanotherofthesespicesanditiscommonlyused,alongwithcinnamon,asa flavor-enhancerbutalsoasadigestiveaide.Thesecanbeused inherbal teasor infoods,smoothies,andjuicestohelpincreaseyourdigestion.

MELLOWOUT

Somespicescanbeusedtohelpyourelaxandstaycalmduringmomentsofstressoranaccidentalcaffeineoverload.Nutmegandcardamomarebothspices thatcanbeused tohelpcalmandrelaxyou,leadingtobettersleeporjustalessjitterystateofmind.Beforethe cleanse, you can add these to your coffee to help decrease any jitters or caffeinecrashes and to help wean you off coffee. They can also be used in a mug of warmedcoconutoralmondmilkintheeveningtohelpyousettleinbeforebed.

INFLAMMATIONREDUCER

Turmeric is agreat spice that canbeused to reduce inflammation. It canbeadded toavarietyofdishesandisusedinafewoftherecipesinthisbook.

ChapterThree:PreparingforYourDetoxBefore you begin your program, you’ll want to take some time to prepare yourselfphysically and mentally for the changes and challenges you are about to undergo.Althoughthisplanwillguideyoustepbystep, therewillstillbe timeswhenyoumightfeellikeyouwantgiveupcompletelyorrushaheadtogetitoverwith.Inordertopreventthis,prepareyourselfbeforeyoustarttheprocesswithafewsimplestepsandtweaks.Ifyoudiveheadfirstintoyourdetox,youcouldwindupwithvarietyofnegativephysicalandmentalissues,includingheadaches,bellyaches,fatigue,mentalstress,andanoverallfrantic feeling. Not exactly what you are looking for during your restorative program,right?

A week before you want to begin the program, start to prepare. Follow the recipesand/ormealplanstomakeagrocerylist.Figureoutwhatfoodsyouwillneedandwherethebestplacetobuythemis.Healthfoodsstoresareyourbestbet,butyoumayneedtofindoutwheretheclosestoneis.Farmersmarketsarealsoafantasticandeconomicalwaytogetplentyoffresh,andoftenorganic,fruitsandveggies.Mapoutthedaysyoucangoto the grocery store andwhen the farmersmarkets are open in your area.Make a planabouthowmanytimesaweekyouwillneedtoheadtothestoreandwhereyoucanfititintoyourschedule.Youmightwantorneedtomakeonebigtrip,oryoumaystopbythestoreseveraltimesaweekasneeded.

In the week(s) before your cleanse, start to physically prepare for the cleanse byeliminating trigger foods. Slowly start to take away some of the foods you know are“banned”for thenextfewweeksandaddinsomeof the“superpower”foodsyou’llbeeatingmoreof.ThesearethefoodslocatedintheDo’sandDon’tschartonpage7.Thiswillhelpyourbodyprepareforthechangesinyourdiet,anditwillalsogiveyoutimetofigureoutwhichflavorsandrecipesyoulikethebest.

Allowyourselfplentyoftimetostartremovingthemfromyourdietasyouaddinmorefresh produce. Slowly wean off dairy, processed or packaged foods, wheat and gluten(even bread), and meat. Take your time in doing this, so it doesn’t feel as if you aredeprivingyourself or restrictingyour intake.Slowly eliminate one thing at a time fromyour diet. Begin to eliminate dairy and meat from your diet first. These are often thestaplesofourAmericandietandarethebiggestemotionaltriggerswhenwetrytoletgoofthem.Ifyoueatmeatatmostmealsandhaveaglassofmilkalongwithit,seeifyoucanslowlyswitchtosomethingelsetopreparefortheweek.Trywaterorunsweetenedteaforyourdrinks.Addinlargerportionsofvegetablestohelpdecreasetheamountofmeatyou are eating. Use green or black tea to help you kick the caffeine habit. And try toreducetheamountofalcoholyouconsume,especiallyifyouconsumeitdaily.Sugaristhereallytrickyone.Sugaractslikeadruginoursystem.Whenweeatit,ithooksusinandwecravemore.Itmakesusfeelgreatandenergized,andthenwecrashandcravemoreandthecyclecontinues.Slowlyswitchsugarysnacksanddrinksoutforfreshfruitsandjuices.Useagave,maplesyrup,orevenhoneyinsteadofwhitetablesugar.

All of these tiny changes will help to minimize the mental fatigue and physical

discomfort thatcangoalongwith thebeginningsofadetox.Whileyouare removingafewthingsfromyoureatingplan,starttoaddinmorefreshfruitsandvegetablesandshiftyourfocustotheadditionstoyourdiet,ratherthanthethingsyouareremoving.Thiswillhelpyoutofocusonallthegoodthingsyoucaneat,whileyoucrowdoutthethingsthatwon’tbeavailableforthetwenty-one-dayprogram.Themoreyouenjoythehealthyfoodsyouareaddingin, themore likelyyouare tokeepeating them.It’sassimpleas that. Ifyou start todo this aheadof time, you’ll not onlybepreparedwhen the cleanse comesaround,butyou’llalsoalreadybeonyourwaytomakinglastinghabitsandchangesforlife.

Set aside time to prepare for your detox. Start to carve out time in your schedule toprepare your meals and snacks, exercise, and meditate. If you start before the cleanseactually begins, you’ll have more time to dedicate to your health, rather than creatingstress.Makesureyouhaveaboutfiveminutesat thebeginningandendofeachday,anhourorso tomoveyourbody,andenoughtimetopreparewhateverhealthydishesyoudecide to eat that day. Leftovers can come in handy before or after the cleanse onoccasion,butduringityouwantyourfoodsasfreshaspossiblesothedigestiveenzymescanhelpsupportyouanddetoxyoursystem.

It’salsoagoodideatostart toprepareyour lovedones.Theymaynotrealizewhatadetoxisandtheymayassumethatyoucan’teatanythingortheymightassumethatyouarestilleatingeverything.Ifyouexplainandprepareaheadoftime,they’llbemorelikelytosupportyouorevenjoinyouinsomeoftheprocess.Preparethemforthechangeinnotonlyyourfoodchoicesbutalsointhelifestylehabitsyouarecreating.Youmightnotbeavailable to stay up late watching TV or you might not sleep in quite as late in themornings.Simplyexplaintothemthereasonsbehindyourchoicesandgivethemapeekatthebook.Letthemknowthatyoumightnotbeabletograbaglassofwineoracupofcoffeewiththemoverthenextfewweeks,butyou’dlovetojointhemforacupoftea.Ifyouare themainchef foryourhousehold, letyour familyknowthatsomeof themealstheyareeatingmayhavemorevegetables,orthattheymayneedtohelpcooksomeotherfoods. And most importantly, let them all know that you are doing this to become ahappier,healthieryou,whichmeansthatyouaregoingtoneedthemtoleanonforsupportand lots of love through this process.Youmight even invite them to join you on yourjourney!

ChapterFour:ExercisePlansandPrograms

Duringthenexttwenty-onedays,you’llbeexercisingtohelpreleasetoxins,movethemoutofyourbody, and reenergizeyour system.The firstweekwillbegentle inorder toease you into exercising this way and support your system through the more intensedetoxificationweek.Inthesecondweek,you’llexerciseatamoreintensepace,butstillmoregentlethanyoumightbeusedto,tobuildenergyanddetoxifyyoursystemfurther.Inthethirdweek,you’llslowdownyourpaceslightlytohelpyoustayenergizedasyouincorporateallofyourfoodandworkoutsintoyourpost-detoxplan.

PROGRAMSENERGYSCULPT

*Youwillneedlight2–3poundweightsforthisexercise.Ifyoudonothaveweights,you

canalwaysusewaterbottlesorperformtheexercisewithoutweights.

Warm-Up

SeatedBreathandTwists

Cometoacomfortablecross-leggedposition,sittingonyourmat.Lengthenyourspinetosittallwiththechestopen.Inhaleasyoureachyourarmsoutandoverhead.Exhaleasyoureachthembackdown.Repeatthisfivetimes.

Inhale your arms back over head, but this time, as you exhale, twist to the right,bringingyourlefthandtoyourrightkneeandyourrighthandbehindyourspine.Inhaletoreachyourarmsbackuptothecenterand,asyouexhale,twisttotheleft.Therighthandcomesacrossyourkneeandthelefthandreachesbehindyou.Repeatthisforfiverounds.

Cat/Cow

Afteryourlastexhale,comeontoyourhandsandknees.Bringyourkneessixinchesapartunderyourhipsandbringyourwristsdirectlyunderyour shoulders.Asyou inhale, liftyourchestandhipsupwhileyoureleaseyourbelly.Onyourexhale,pushyourhandinto

thematandpullyourbellybutton intoyour spineasyou roundyourback.Repeat fivetimes.

LegandArmBalance

Comebacktohandsandknees.Findaneutralspinebypullingyourbellybuttontowardyourspine.Reachyourrightlegstraightbackfromthehipandyourleftarmforward.Pullthebellyupandinalittlemoreforsupport.Holdforfivebreathsandrelease.Switchsidesandrepeat.

PlankandDownward-FacingDog

Fromhandsandknees,stepyourfeetbackandliftyourkneestocomeintoplankpose

(a.k.a.thetopofapush-up).Squeezeyourthighs,pushthroughyourheels,andengagethelower abdominals by pulling themup and in.Take an inhale.As you exhale press intoyourhandsandpushyourhipsup toward theceiling intodownward-facingdog. Inhalebacktoplank.Exhaletodownwarddog.Repeatthisfivetimes.

WalkBackwithSquat

Fromdownward-facingdog,walkyourhandsbacktomeetyourfeet.Squatdownandliftyourheels,Keepyourkneestogether.Grabyourweightsandbringyourhandsdownoneithersideofyourfeet.Slowlypushintoyourheelsandrollallthewayuptostanding.

StandingSeries

SmallPliéwithReachUpandDown,BicepHalfCurls

Bringyourheelstogetherwithyourtoesturnedopen.Drawyournaveltowardyourspinetohelplengthenyourlowerbackandsupportyourspine.Turnyourpalmsandweightstofaceup.Bendyourkneesandreachyourarmstotheheightofyourshoulders.Turnyourpalmstofacedownasyourpressyourhandsbacktoyoursidesandlengthenyourlegs.Repeatthistwelvetimes.

Bendyourkneesandholdthembent.Keepyournaveldrawingtowardyourspine.Lift

yourarmstoaninety-degreeanglewithyourpalmsfacingup.Hugyourelbowsandupperarmsintoyoursides.Keepyourkneesbentasyouslowlybendyourelbows,bringingtheweights to your shoulders. Release back down to ninety degrees. Repeat twelve times.Afterthetwelfthtime,holdthearmbendforeightcounts.

Slowlyliftyourheelsuntiltheyjusthoverabovetheground.You’llreallywanttofirmupthecore,pelvis,andinnerthighsforthisexercise.Keepingyourarmsatninety-degreeangles,liftyourelbowsouttotheheightofyourshoulders.Asyouliftup,thepalmwillstart to face in.Thenhugyour elbowsback intoyour sides to lower.Asyouhug thembackin,feelthesidesofyourtorsosqueezingtohugthembackintoplace.Repeattwelvetimesandholdonthelastroundwiththeelbowslifted.

Turnyourweightstofacedownbyrotatingyourwristsslightly.Keepyourheelslifted,yourcoreengaged,andyourspinelong.Reachyourarmsforward,straighteningthearmsandbringingyourweightstogether.Slowlypullbacktostart.Repeattwelvetimes.Afterthetwelfthtime,alternateyourreachsidetoside,reachingtojusttheright,thenjusttheleft.Youcanaddalittletwistofyourtorsoasyoureach,butkeepyourhipandlegsstill.

Pullbothelbowsbackandloweryourheels.Slowlylengthenyourarmsouttothesideandthenbendyourelbowsagain.Repeatthistwelvetimes.Andreleaseyourarmsdown.

WidePliéArmCirclesandPulses

Stepopentoawidepliéstance,withyourheelstwotothreefeetapartandkneeswiderthanyourhips.Bendyourkneesuntilyour thighsarealmostparallel to thegroundandyourkneescomeoveryourankles.Makesuretokeepyourbellybuttonpullingintowardthespine,yourlowerbacklengthened,andyourheartlifted.Reachyourweightsbehindyouwithyourpalmsfacingintowardyourglutes.Pushintoyourheelstostraightenyourlegsandreachyourarmsoutandupoverhead.Bendyourkneesasyoupressyourarmsbackbehindyou.Repeatthisforeightrounds.Holdatthebottomofthemove.

Pulseyourweightstogetherfortwelvecounts.Turnyourpalmstofaceeachotherandpulseyourweightsbackfortwelvecounts.

SquatV’swithPulseandLift

Reachyourarmsbackashighasyoucanandhingeatyourhipsasyouleanforwardtoaflatback.You’llwanttokeepyourheartreachingforwardandupslightlyandyourcoreengaged for support.Slowly reachyourarms forwardandupasyou lengthenyour legsandstandtall.Bendyourknees,hingeatyourhips,andreachyourarmsbackbehindyouagain.Repeateighttimes.

After the eighth time, hold the squat and bring theweights together at your chest inNamastehands.Slightlyloweryourhipsandpulsefortwelvecounts.Afterthelastpulse,hold.

Pushintoyourheelstostraightenyourlegs.Liftyourheartandreachyourarmsstraightout.Pushbackdownintoyoursquat.Repeatthistwelvetimes.

ChairPosewithShoulder/TricepBendandExtensionStepyourfeettogetherandsitintoasquat.Keepyournaveldrawingupandintowardyourspineforsupportandyourcollarbonebroadtoreleasetensionintheneckandshoulders.Pulseherefortwelvecounts.

Slowlyreachyourarmsstraightupbyyourearsasyoustandtall.Lowerbackintoyoursquat and reach your arms behind you. Lift straight back up and lower again. Repeattwelvetimestotal.Onthelastround,holdinthesquatwithyourarmsreachingback.

Liftyourchestslightlyanddropyourhipsalittlelower.Keepyourupperarmsstillandbendyourelbows.Lengthenbackout.Repeattwelvetimes.

Slowlysquatallthewaytothegroundandreleaseyourweights.Comebacktohandsandkneesonourmat.

FloorSeries

HandsandKneeswithTricepBendandExtensionOnyourhandsandknees,grabontoyourweightwith your right hand.Bendyour right elbowandhugyour upper arm intoyourside.Extendyourarmstraight.Keeptheupperarmstillasyoure-bendyourelbow.Repeattwelvetimesandloweryourweight.

DiagonalReach,LegPulse,andArmCircles

Reachyourarmstraightaheadandliftyourleftlegofftheground.Drawyournavelintoyour spine to support the lower back. Inhale as you reach our arm and leg out to thecornersofyourmat.Exhaleasyourreachbacktothestart.Repeattwelvetimes.

Slowly reach your arm straight out to the side, keep your leg lifted, and make tinycircles forwardwith the arm.Make eight circles and reverse your direction for anothereightcounts.

Bringyourhanddown to thegroundandpulseyour legup anddown for a countoftwelve.

Side-to-SideHipLift

Keepbothhandson theground.Turnyour lefthipopenanddrawyourknee in towardyourelbow.Lengthenbackout.Repeateighttimes.

Repeatthepreviousthreeexercisesontheotherside.

KneelingArmReach

Cometoakneelingpositionwithyourweightsinyourhands.Sweepyourarmsuptotheheightofyour shoulderswithyourpalms facingup.Slowlypullyourarmsbackdown,huggingyour elbowsback.Repeat this twelve times,keepingyour elbows slightlybent

andyourcoreengagedthroughout.

LeanBackwithAlternateArmExtensionCometostandonyourknees.Ifneeded,rollupyourmatunderyourkneesforcushioning.

With theweights inyourhands, reachyourarms straight aheadat theheightofyourshoulders.Keepyourcorestrongandleanback,hingingatyourknees.Asyouleanback,openyour left armout to the side.Squeeze throughyourcore to liftbackupandbringyourarmbackforward.Repeatfivetimesandswitcharms.Releaseyourweightsandtakeaseat.

BoatScoops

Sit with your knees bent and the soles of your feet on the ground. Bring your kneestogether.Asyoubreathein,reachyourarmsupandlengthenyourspine.Asyoubreatheout,pullyourelbowsintoyoursidesandscoopyourbelly.Inhaletolift,exhaletoscoop.Repeattwelvetimes.Onyourlastround,holdthescoop.

WaveWatcher

Loweryourelbowsdown to thegroundnext toyourhips.Keepyourcorescoopedandcontracted.Makesureyoudon’tsinkintoyourshouldersherebyliftingthechestslightly.Extend your right leg to hover an inch off the ground. Lift your right leg up and thenlower. Pull your knee toward your chest and extend. Repeat eight times, lifting up,lowering,kneein,andbackout.Switchsidesandrepeat.

BridgewithLegLifts

Rolldowntothemat.Walkyourheelsinunderyourknees.Keepyourkneesandfeethipsdistanceapart.Placeyourhandsbyyourhips.Slowlyscoopupyourspineandliftyourhipstowardtheceilingintobridgepose.Holdyourhipshighandreachyourrightleguptowardtheceiling.Engageyourcoretohelpholdyousteady.Keepyourrightleglongasyou press it down toward the ground and back up.Repeat five times and switch sides.Afteryourlastround,rollallthewaydowntothegroundandturnontoyourstomach.

ForearmPlank

Placeyourelbowsunderyourshoulderswithyourarmsparallel.Tuckyourtoes,liftyourknees,andcomeoffthegroundintoaforearmplankpose.Drawyourbellybuttonupandinasyouslightlydrawyourbottomribstowardyourhipbones.Holdforfivebreathsandreleasedown.

SphinxRollUp

Stay on your forearmswith your heart lifted. Squeeze your legs together. Slowly drawyourbellybuttonintoyourspine,liftyourpelvisoffthemat,andliftyourhipflexorsandthetopsofthethighs.Yourkneeswillstayonthegroundhere.Holdforfivecountsandlowerbackdown.Repeatfivetimes.

CoolDown

Sphinx

Separateyourlegsouttothecornersofyourmat.Withyourforearmsonthemat,liftyourheart forwardandup tostretch the frontofyourcore.Hold for threebreathsand lowerdowntothemat.

Downward-FacingDogwithAlternatingHeels

Tuckyourtoes,pushintoyourhands,andliftyourhipsupandbacktodownward-facingdog.Holdforthreebreaths.Slightlybendyourleftkneeandpressyourrightheeltowardthegroundtodeepenthestretchupthebackofyourleg.Holdfortwobreathsandswitchsides.

WideChild’sPose

Bringyourkneesdowntotheedgesofthematwithyourbigtoestouching.Sityourhipsontoyourheelsandfoldforwardontothemat.Holdforfivebreaths.

Kneeling Arm Stretches: Shoulders, Triceps, and Biceps Come to a kneeling position,with the knees together and the hips on the heels. Reach your right arm down to thegroundandtheleftarmuptowardtheceiling.

Leanovertotherightandletyourleftarmreachupandoverheadasyoulean.Holdforthreebreathsandswitchsides.

Claspyourhandsinfrontofyouandpressyourpalmsawayasyouroundyourback.Holdforthreebreathsandrelease.

Claspyour hands behind youwith the palms facing eachother.Lift your arms awayfromyouandletyourshouldersrollback.Holdforthreebreathsandrelease.

Reachyourrightarmuptowardtheceiling.Bendyourelbowandreachyourfingertipsdownbetweenyourshoulderblades.Pressyourelbowbackfurtherwithyour lefthand.Holdforthreebreathsandswitchsides.

Stretchyourarmsouttothesidesandrotatethemfivetimes.

ForwardFold

Bringyour legs forwardandsitwitha tall spine. Ifneeded,youcansitonablanketorpilloworrollupyourmattolengthenevenmore.Hingefromyourhipsandfoldoveryourlegs.Keepyourspinelongbyreachingyourchesttowardyourshinsandyourgazetowardyourankles.Yourhandscanreachforyourtoesorshins.Holdforfivebreaths.

HalfForwardFoldandReachBack

Liftoutofyourforwardfoldandbringyourrightlegovertotherightedgeofyourmat.Turnoveryourlegandfoldwithalongspine,justasyoudidinthepreviousfold.Holdforthreebreaths.Afterthethirdbreath,reachyourleftarmupandbehindyou.Pushintoyourrightfoot,liftyourhips,andstretchyourrightarmbehindyou.Holdforonebreathandlower.Repeatbothstretchesontheoppositeside.

CobblersPose

Bringthesolesofyourfeettogetherandclaspyourhandsaroundyourfeet.Liftyourchestandstarttoleanforward.Holdforthreebreathsandrelease.

SeatedBreaths

Comeback toacross-leggedpositionand lengthenyourspine.Onan inhalereachyourarms overhead. As you exhale, press them back down. Take another breath in as yourreach up and exhale back down.On the last round, inhale and reach up, bringing yourpalmstogether.Exhaleandbringyourhandstoyourhearttofinishyourworkout.

DETOXYOGA

Warm-Up

KneestoChest

Lie on your backwith our knees drawn into your chest.Wrap your arms around yourknees and grab opposite elbows, forearms, orwrists. Try to keep your lower back andheadonthegroundasyoudothis.Makesmallcirclesineachdirection,threetoeachside.

SidetoSideTwistswithBreath

Releaseyourhandsandbringyourarmsouttoa“T”shape.Bringyourkneesoveryourhips.Inhaleasyouloweryourkneesdowntotheright,hoveringabovetheground.Exhaleasyou liftback tocenter. Inhaleasyoudropyourknees to the left,hoveringabout theground.Exhalebacktocenter.Repeatfivetimesoneachside.

CrunchingLegLift

From the center, reach your legs up toward the ceiling and flex your feet. Bring yourhandsbehindyourheadwithyourelbowswide.Inhaleflatontothematandexhaletopeelyourheadandshouldersoffthemat.Inhaletolowerbackdown.Repeattentimes.Drawyourkneesintoyourchest.

One-LeggedLiftandTwist

Reachyourleftlegdownontothematandflexyourfoot.Hugyourrightkneeintoyourchestasyouclaspyourhandsaroundyourshin.Inhaleandlengthenyourspineontothemat.Exhaleandpushyourshin intoyourhands,drawyourkneeoveryourhip,and liftyourheadandshouldersoff themat. Inhale to lower,andexhale to lift.Repeat for fiverounds.Afterthefifthround,loweryourheadandtwistyourrightkneeacrossyourbodytotheleft.Reachyourrightarmouttothesideandturnyourheadtotheright.Holdforfivebreaths.Drawbothkneesbackintothecenterandrepeatontheleftside.

RollUp

Hugbothkneesintoyourchestanddrawyourforeheadintoyourknees.Drawyourbellybuttonintoyourspineandrockfronttobackuntilyoucomeuptoseated.

SeatedBreathwithTwists

Sitinacross-leggedposition.Inhaleasyoureachyourarmsoverhead.Exhaleandtwisttotheright,bringingyourrightarmbehindyouandyourleftarmtotheouteredgeofyourright leg.Lengthenyourspine. Inhale reachbackup.Exhale to twist to the left.Repeatfivetimes.

Cat/Cow

Afteryourlastround,comeontohandsandknees.Bringyourwristsunderyourshouldersandyourkneesunderyourhips.Inhaleasyouliftyourheartandyourhips.Exhaleasyouroundyourback,drawingyournaveltoyourspine.Repeatfivetimes.

Downward-FacingDogtoPlank

Afterthefifthround,stepyourrightfootstraightback, thentheleft, tocomeintoplankpose.Keepyourshouldersinlineoveryourwrists.Squeezeyourquadricepstolengthenyourkneesandpressthroughyourheels.Drawyournavelupandintowardyourspine.Holdforthreebreaths.

Exhaleandpressbacktodownward-facingdog.Keepyourhandsandfeetwheretheyare.Pressyourhipstowardtheceiling,whiledrawingyourchesttowardyourthighsandyourheelsdowntowardtheground.Keepyourfingersspreadwideandpushyourhandsintothemat.Keepsqueezingyourthighstopushyourheelsdown.Holdforfivebreaths.After five breaths, inhale forward to plank. Exhale back to downward dog. Repeat tentimes.Afterthetenthtime,holdforthreemorebreathsindownwarddog.

RagDoll

Walkyour feet towardyourhandsand foldoveryour legs.Relaxyourarms toward thegroundorgraboppositeelbows.Relaxyourheadandneck.Holdfortenbreaths.Afterthelastroundofbreath,slowlyreleaseyourhandsandrolluptostanding.Letyourheadbe

thelastthingtoliftup.

SunSalutations

Inhaleasyoureachyourarmsoverhead.Exhaleasyoudiveforwardintoafold.Inhaletobringyourhandstoyourshinsandlengthenyourspineinahalfwaylift.Exhaleandfold.Inhaleandreachyourarmsoutanduptostand.Repeatthreetimestotal.

Afterthethirdtime,diveforwardintoyourfold.Inhalehandstoyourshins.Exhalestepback to a plankpose.Bringyourwrists underyour shoulders, press yourheels back tolengthenyourspine,andsqueezeyourlegs.Drawyourbellybuttonintoyourspine.Takeabreath in.Asyouexhale, loweryourknees to theground,hugyourelbowsandupperarms intoyoursides,and loweryour torsoevenly. Inhale topressyourpelvisandbellyintothematasyouliftyourchestandribcageintoBabyCobra.Exhaletotuckyourtoes,pushintoyourhands,andsendyourhipsbacktodownwarddog.Holdforthreebreaths.Onyournext inhale, look forwardandstep toyourhands.Exhale fold. Inhale reachupandouttostand.

Repeatthisseriesthreetimestotal.

ChairTwist

Bringyourpalmstogetheratyourheart.Sinkyourhipsbackanddownlikeyou’resittinginachair.Leanforwardtoalmostaflatback.Keepyourhipsandlegssteadyasyoutwisttotheright,bringingyourleftelbowandupperarmacrossyourrightthigh.Yourpalmswill stay pressing together here.Hold for three breaths and release into a forward fold.Stepyourfeethipsdistanceapartandwrapyourarmsbehindyourknees,grabbingyouroppositeelbows.Drawyourheadinclosetoyourkneesasyousoftenyourbelly.Holdforfivebreaths.Walkyourfeetbacktogether,bendyourknees,liftyourtorsoandarms,sitbackintochairpose.Repeatontheleftside.

ChairTwistPower-Up

Inhale as you lengthen your legs and reach your hands overhead, with your palmstogether.Exhaleintoachairtwisttotheright.Inhaletoreachup.Exhaleandtwisttotheleft. Repeat this sequence ten times. After the final twist, forward fold to release yourspine.

WarriorSeries

LungetoTwist

Bringyourhandsor fingertips to themat and stepyour left footback toa lunge.Keepyourheel liftedoff thegroundandsqueezeyour left thighforbalance.Bringyour rightthighparalleltothegroundwithyourkneeoveryourankle.Youmayneedtoshifttheleftleg further back to do so. Draw your belly button into your spine and hug your innerthighstothecenterforstability.Liftupandbringyourhandstothecenterofyourchest.Slowly lean forward and twist to the right, bringing your left arm across the right leg.Keepsqueezingtheinnerthighsforbalance.Holdfortwobreaths.

WarriorII

Slowlyliftbacktothecenterasyoupivotyourheeldowntotheground.Reachyourarmsopentoa“T”andturnyourtorsoopentotheleftintowarriorII.Holdforthreebreaths.

AlternatingReverseWarriorandExtendedSideAngleFlipyourfrontpalmsothatitfacesup.Inhaleandreachyourleftarmtoyourbacklegandyourrightarmuptotheceilinginreversewarrior.Holdfor twobreaths.Exhaleandbringyourrightforearmtoyourright

innerthighintoextendedsideangle.Reachyourleftarmstraightuptotheceiling.Holdfor two breaths. Inhale and reach back. Exhale reach forward. Repeat for five rounds.ComebacktowarriorII.

TriangleandPyramidPoseReach

Straightenyourrightleg.Pressyourrighthipcreasebackandletyourlefthipliftup.Shiftyour ribcage to the right and reach your right fingertips forward. Rotate your rightfingertipsdowntoyourshinandyourleftfingertipsuptotheceilingintotriangle.Holdfor twobreaths. Inhale in thisposeandexhaleasyou reachyour lefthand towardyourrightbigtoeandrotateyourchesttowardthemat,movingintopyramid.Inhaletoreachbackopen.Repeatfivetimes.Afterthelastround,plantyourhands,bendyourrightknee,andstepback todownwarddog.Holdfor threebreaths.Stepyour left foot forwardandrepeatthesequenceontheleftside,endinginafold.

Wide-LeggedChairSeries

LiftUpwithHeelLifttoSkier

Stepyourfeethipsdistanceapart.Bendyourkneesandlifttoawide-leggedchairpose.Keepyourkneesoveryouranklesathipsdistance.Reachyourarmsstraightbackbehindyouandcometoaflatback.Liftyourheelsasyoureachyourarmsoverheadandlifttostanding. Exhale and fold back into yourwide-legged chair. Inhale and reach back up.Repeatfivetimes.Endinaforwardfold.

LungeSeries

LungetoHandDownTwist

Stepyourleftfootbackintoalunge.Seepreviouslungefordetails.Keepyourhandsontheground.Spinyourrightarmupandopenintoatwist.Keepyourlefthandorfingertipsontheground.Holdforthreebreaths.Bringyourhandsdownoneithersideofyourfrontfootandloweryourbackkneetothemat.

LowLungetoHalfHanumanasana

Keepyour rightkneeoveryourankleasyoupressyourhips forwardanddown towardyourrightheel.Drawyournavelintoyourspineandreachyourarmsupasyouliftyourtorsointoalowlunge.Holdforthreebreaths.Loweryourhandsbackdownandslideyourhipsback,stackingyourrighthipoveryourrightknee.Yourrightlegwillstraighten.Flexyourfootandfoldforwardoveryourleg.Holdforthreebreaths.

LizardPose

Slowlyshiftforwardintoyourlowlungeagain.Bringbothhandsdowntoyourmatnexttotheinsideofyourfrontfoot.Shiftyourrightfootovertotheedgeofyourmat.Comedownontoyourforearmsasyouletyourrightkneeturnouttotheside.Holdhereforfivebreaths.

WideFold

Comebackontoyourhands,tuckyourbacktoes,andliftyourbackknee.Pivotaroundtothe left sideof yourmat and turnyour toes intoparallel.Lengthenyour spine and foldforward.Holdforthreebreaths.

HighLungetoWarriorIII

Shiftbackaroundtoyourlungewithyourbackheeloffthemat.Liftyourtorsoandreachyourarmsupoverhead.Hold for threebreaths.Drawyournavel intoyourspineasyoubring your hands to your heart. Slowly lean forward to a flat back. Keep pressing outthroughyourheel and squeezeyour left thigh.Shiftyourweight intoyour right foot asyouliftyouleftlegoffthemat.Cometohipheightwithyourtorsoandyourlegsoyouareparalleltotheground.Holdforthreebreaths.

Stepyourfeettogetherandforwardfoldforfivebreaths.Repeattheentiresequenceontheoppositeside.

EaglewithForwardFold

Bringyourhandstogetheratyourheart.Bendyourkneesandhingeatyourhips.Slowlyliftyourrightlegupandoveryourleft,crossingatthethighsandbelowtheknees.Reachyourarmsforwardandwrapyourrightarmundertheleftatyourelbows.Crossagaintobringyourhandstotouch.Holdforthreebreathsandreleasetoaforwardfold.Holdforfivebreathsandrepeatontheoppositeside.

BoatSeries

BoatPose

TableTop

Boat

Fromyourforwardfold,walkyourfeetouttotheedgesofyourmat.Turnyourtoesouttothesideslightly.Squatdownandbringyourhandstogetheratyourheart.Liftyourchestasyousinkyourhipsdowntowardtheground.Placeyourelbowsontheinsidesofyourkneestopressthegroinopen.Holdforthreebreaths.Reachyourhandsbehindyouandgentlysitdownontoyourmat.Bringthesolesofyourfeettothegroundandholdontothe back of your thighs. Lift your chest and engage your belly button into your spine.Slowly liftyourheels.Holdforonebreath.Flexyour feet to liftyour toesandbalance.Slowlyreachyourheelsforwardandupuntilyourshinsareparalleltothemat.Reachourarmsout tothesidesforboatpose.Keepyourspinelengthenedandyourcoreengaged.Hold for3breaths.Crossyour right ankleoveryour left anddrawyourheel in towardyou.Rockforwardandplantyourhandsonthemat.Stepyourfeetbacktodownwarddog.

DownwardFacingDogtoPigeon

Reachyourrightlegbehindyouashighasyoucan.Slowlybringitforward,placingyourrightkneeoutsideofyourrightwristandyourshinacross,atanangle,totheleftsideofyourmat.Lengthenyourleftlegdownthematbehindyouanddropyourpelvisasclosetothegroundaspossible,withoutleaningtotherightorleft.Staycenteredoveryourpelvisas your lengthen your spine and then fold forward over your right leg. Hold for tenbreaths.

HalfFoldtoTwist

Walkyourhandsback to liftyour torso.Shift toyour righthipandsweepyour left legaroundtothefront.Crossitoveryourrightlegintoatwist.Reachyourlefthandbehindyoutolengthenyourspineandwrapyourrightarmaroundyourleftkneetotwistdeeper.Holdforthreebreaths.

DoublePigeon,TableTop,andBoatPose

Slowlyunwindtothecenter.Bringyourshinsparallel,stackingtheleftlegontopoftheright.Yourkneesandankleswillstackheretokeepyourshinsparallellikefirelogs.Liftyourheartandslowlyfoldforward,keepingyourspinelengthened.Holdforfivebreaths.After five breaths, release your legs, bringing the soles of your feet to the mat, hipsdistance apart. Slide your hands behind you with your fingertips pointing toward you.Pushintoyourhandsandfeettopressyourhipsupintoareversetabletopposition.Holdfortwobreathsandrelease.Takeboatposeandrepeattheentiresequenceontheoppositeside,endingagaininboatpose.

SeatedSeries

SeatedFoldtoRollDown

Stretchyourlegsoutinfrontofyou.Squeezethemtogetherandsitwithatallspine.Placeyour handsnext to your hips to help lengthen.Slowly lean forward, hinging fromyourhips,intoseatedforwardfold.Flexyourfeetandreachtowardyourshinsortoes.Holdfor

fivebreaths.Slowlypointyourtoes,drawyourbellybuttonintoyourspineandrolldownontothemat,lettingeachpartofyourbacktouchdownasyourolldown.

ShoulderstandtoPlowPose

Bringyourkneesintoyourchestandslowlyreachyourtoesbehindyourhead.Placeyourhands on your lower back with your elbows close together. Lift your legs toward theceilingandslideyourarmsfartherdownyourback.Holdforfivebreaths.Slowlyreleaseyour toes down to the ground behind your head into plow pose. If they touch down,releaseyourhands.Iftheyhoverabovetheground,keepyourhandsonyourback.Holdforthreebreaths.

FishPosetoReclinedTwist

Rolldownyourspine,usingyourhandsandcoreasbrakes,andlengthenyourlegsallthewayontoyourmat.Slideyourhandsunderyourthighs,pushontoyourelbows,andliftyourchest,head,andupperarmsoffthemat.Archyourchestandtouchthecrownofyourheaddowntothegroundforfishpose.Holdforthreebreathsandreleasebytuckingyourchinandloweringdown.Hugyourkneesintoyourchest.Reachyourarmsouttoa“T”anddropyourkneesovertotherightside.Turnyourheadandgazetotheleft.Holdforfivebreaths.Repeatontheoppositeside.

HappyBabyPose

Hugyourkneesbackintoyourchest.Reachthroughyourkneesandgrabyourbigtoes.Open the toesandkneeswideasyourdrawyourknees towardyourshoulders inhappybaby.Holdforthreebreaths.Releaseyourkneesbackintoyourchest.Slowlylowerallthewaydowntolieflatonyourmat.

Savasana

Letyourfeetstretchouttothecornersofyourmat.Bringyourhandsdownbyyoursides,slightly away from your body with your palms facing up. Slightly tuck your chin toreleasethebackofyourneck.Closeyoureyes.Takeadeepbreathinandholdit.Openyourmouthandexhaletorelease.Holdhereforatleastfiveminutes.Staystillwithyourbody.Letyourbreathfall inandoutnaturally.And letany thoughtsimplycomeinanddrift away.After at least fiveminutes, start towiggle your fingers and toes. Roll yourwristsandankles.Reachyourarmsupoverheadandstretchfromfingertipstotoes.Rollontoyourrightside,bendingyoukneesandmakingapillowwithyourarms.Slowlyrolluptoacross-leggedposition.Placeyourhandstogetheratyourheartandkeepyoureyesclosed. Hold for five breaths, soaking in the balance and space after your practice.Namaste.

STRETCHYYOGA

*Holdeachstretchfortwominutesunlessotherwisespecified.

Child’sPose

Sitonyourheelswithyourkneeswideandyourbigtoestogether.Loweryourchestdowntothegroundandstretchyourarmsforward.Trytokeepyourhipsonyourheels.

Downward-FacingDog(holdforfivebreaths)

Tuckyourtoesandstraightenyourlegsasyouliftyourhipsuptodownward-facingdog.Spreadyourfingerswideandpressyourheelsdowntotheground.Squeezeyourthighstohelplengthenyourlegs.

RagDoll(holdforfivebreaths)

Fromdownwarddog,walkyourfeetforwardtothetopofthemat.Separateyourfeettotheedgesof thematandhangdown, lettingyourheadandneck release.Graboppositeelbowsandswayfromsidetosidetohelpreleasetensioninyourback.

MountainPose(holdforfivebreaths)

Slowly roll upyour spine to standing.Roll your shoulders up, back, anddown toopenyourchest.Bringyourhandstoyourheartandcloseyoureyes.

ExtendedReachandHalfMoon(holdforfivebreathsoneachside)

Reach your arms up overhead and clasp your hands.Bring your palms together as youextend your index fingers. Keep your shoulder blades sliding down your back as youextendyourelbowsandleantotheright.Rollyourchestupandopentotheleftslightly.Inhaletocomebackupandrepeatontheoppositeside.

Wide-FootedForwardFold(holdforfivebreaths)

Bringyourfeettotheedgesofthemat.Releaseyourhandsandreachthemouttothesidesasyoufoldforward.Wrapyourhandsbehindyoukneesandholdontooppositeelbowsorforearms.

LowLunge

Stepyourleft legbackdownthematasfarasyoucan.Bendyourrightkneeoveryourankleand loweryour leftknee to themat,untuckingyour toes.Pressyourhipsforwardtowardyourrightheelandreachyourarmsuptowardtheceiling.

HalfHanumanasana

Bringyourhandsdownoneithersideofyourfoot.Straightenyourfrontlegandsendyourhipsback,sittingyourrighthipaboveyourrightheel.Flexyourrightfootandfoldoveryourrightleg.

PigeonPose

Moveback toyour low lunge.Wiggleyour right legacrossyourmatuntilyour shin isalmostparalleltothefrontofthemat.Loweryourpelvisdowntowardthematandfoldoveryour shin.Stepback todownwarddog.Walkyourhandsbackand lift your torso.Tuck your back toes under and lift your knee. Step back to downward dog. Press bothheelstowardthegroundandthenwalkyourfeettoyourhands.

Fromdownwarddog,loweryourkneestochild’spose.Seeabovetorepeatsequenceontheoppositeside.

CamelPose(holdforfivebreaths)

Cometostandonyourkneesandtuckyourtoesunder.Youcanrollupthematorplaceablanketunderyourkneesifthegroundistoohard.Bringyourhandstoyourlowerbackwithyourfingertipsreachingup.Drawyourelbowsintoengagethesidesofthebodyandopenyourheart.Pressyourhipsforwardanddrawyournavelintowardyourspine.Liftyour rib cage off your waist and reach your heart up toward the ceiling. If you arecomfortablehere,reachforyourheelsandliftevenhigher.Tocomeoutofthepose,bringyourhandsbacktoyourlowerbackandengageyourcoreasyouslowlyrisebackup.

Hero’sPosewithAlternateNostrilBreathing(holdfortenbreaths)

Sitonyourheelswiththetoesreleased.Bringyourpalmsontoyourthighsandlengthenyour spine.Bringyour righthand toyournose. Inhaleandplaceyour thumboveryourrightnostril.Exhaleandinhalethroughyourleftside.Placeyourringfingeroveryourleftnostril, release the thumb, and exhale/inhale out the right. Repeat this breath for fiverounds(tenbreathstotal).

SeatedForwardFold

Bringyourlegsout infrontofyou.Flexyourfeetandsitas tallasyoucan.Ifyoufeelrounded through your spine or your tailbone feels tucked, sit on a blanket or pillow.Lengthenyourspineandslowlyfoldoveryourlegs,bringingyourchesttowardyourshinsandyourgazeatyourankles.Ifyourarmsarenearyourtoes,youcanholdontothefeet.

Wide-LeggedFold

Liftbackupandopenthelegsaswideasyoucan.Keepyourfeetflexed.Lengthenyourspine and fold forward.Your hands can reach forward or toward your toes. If you feelstuckorareunabletofold,bringyourhandsbehindyouandpressintoyourfingertipstohelplengthenthespineandcreatespace.

CobblersPose

Bringthesolesofyourfeettogetherandclaspyourhandsaroundyourfeet.Usethisgriptolengthenyourspineandfoldforward,leadingwithyourchest.

KneestoChest

Lift back up to a seated position and drawyour knees together. Slowly roll downontoyourback.Hugyourknees intoyourchestandmake tinycircles toeachside toreleaseyourspine.

LegsUptheWall

Bring your feet down to the ground. Lift your hips slightly and slide a pillow, foldedblanket,oryogablockunderyoursacrum.Liftyourlegsuptotheceiling.Yourarmscanrestouttothesidesoronyourbelly.

SingleLegTwist(holdfortenbreaths)

Loweryour legs toremoveyourpropandhugyourknees intoyourchest.Releaseyourleftlegdowntothematandflexyourfoot.Twistyourrightkneeacrossyourbodytotheleft.Reachyourrightarmouttotherightside.Repeatontheoppositeside.

HappyBaby

Hugyourkneesintoyourchest.Reachthroughyourkneesandgrabontoyourbigtoes.Openyourfeetandkneeswideasyoudrawyourkneestowardyourshoulders.Youcanrockslightlysidetosideheretoreleasethelowerback.

Savasana(holdforfiveminutes)

Hugyour knees back into your chest.Lower all thewaydown to the ground.Separateyourfeetouttothecornersofyourmatandletthefeetfallopen.Bringyourhandsdownbyyoursidesawayfromthebodywithyourpalmsfacingup.Slightlytuckyourchinandcloseyoureyes.Trytoletanytensioninthebodyorthoughtsinthemindpassby.Stayhereforatleastfiveminutes.Afterfiveminutes,reachyourarmsupoverhead.Rollontoyourrightside,bendingyourkneesandmakingapillowwithyourarms.Slowlyrolluptoa comfortable seatedpositionwithyour eyes closed.Bringyourhands together at yourheart.Namaste.

ChapterFive:WeeklyMealPlans

Throughout the next threeweeks, you’ll be changing thewayyou eat to clean up your system, restore your digestion, andimproveyourenergy.You’llstartwiththeone-dayjuicecleanse,slowlymoveintoeatingrawfoods,andbytheendoftheweekincorporate low-acidic, whole, unprocessed foods. You’ll feelfull,satisfied,andenergizedwithoutfeelingdeprived.Belowisasuggestedmealplanforthenexttwenty-onedays,whichincludesthreemealsandthreesnacksaday.Youmaynotneedtoeatallofthesesnacks,oryoumayfeelthatsomedaysyouneedalittlemore.ThisisOK,juststicktothe“Do’sandDon’ts”guidelineoutlined foryouearlier in thebook.Try tostickwithmostly rawsnacksand rememberyoucandrinkallthejuiceyouwouldlike.

Eachday,with eachmeal, drink at least oneglass ofwater.Continuedrinkingwaterand/or herbal tea, such as thedetox tea or hot lemonwater, throughout theday to helpflushtoxinsoutofyoursystemandkeepyouhydratedasyouexercise.

You’llalsostarteachdaywithHotLemonWaterasoutlinedinyourdailyroutine.

ChapterSix:WeekOne:IntenseClean-UpandRest

Thisfirstweekisallaboutunpluggingabittorecharge.You’llstart off with a one-day juice/smoothie/soup (pureed or broth)cleanse to give your digestive system a break, release toxins,andflush themoutofyoursystem.Then throughout theweek,you’llslowlyaddfoodsbackin.Startbyaddinginrawfoodsassnacks.Maybea fewcucumberorcarrotsticks,aslicedapple,or a smoothie. Then you’ll start cooking your veggies butremain grain-free for another day. After that, you canexperimentwithwheat-andgluten-freegrains,suchasquinoa,millet, amaranth, and rice. After that, you can start adding inbeans,nuts,andlegumes.Each daywill startwith a fresh green juice or smoothie andwill contain unprocessed,minimallypackagedfoods.Thinklotsoffreshproduce,wholegrains,andrawnuts.Youwillbeeatingcookedveggiesandgrains,but shoot fora fresh juiceor saladwitheachmealifthemealitselfisnotraw.

Whenyoueatahighlynutritiousdiet,withlotsofnutrientsperbite,thereisnoneedtocountcalories,carbs,orprotein.Yourbodywillbegettingplentyofallof these.Andifyoufeelhungry,snackonmoreveggies!Soreally,don’tworryaboutproteininthisfirstweek.You’ll be eatingmostly green, leafy veggies,which are actually high in protein.Andmostofthesewheat-freegrainsarealsohighinprotein.Infact,quinoaisoneoftheonlyplant-basedcompleteproteins.

Also, youmight be cuttingway back on exercise thisweek. If you are a gym-rat ormarathoner of any kind, you may feel a little uneasy to know that in this first week,exerciseisaminimum.Butnoworries,thereisagoodreasonforit.Asmentionedbefore,toomuchexercise can cause an acidic, inflammatory reaction in thebody,which is theexactoppositeofwhatwewanttocreatewhencleansing.Wearealsohighlychangingthediet,anditcanbeexhaustingforthebodytogetusedtointhefirstfewdays.Bytakingexerciseslowlyandgently,youcansupportyourcleansewithoutdepletingyourenergy.

Inthisfirstweek,you’ll tryafewsimpleyogaposesandroutines.You’llstartwithafewsun-salutations,a fewgentle twists,anddeep folds tohold fora fewminuteseach.Nextweekyou’lladdafewlight—threepoundsorless—weights.Youwanttomakesurethatyoukeepyourbodymoving,butinasoothing,gentleway.Theaimhereisnottoburncaloriesbuttohelpflushouttoxinsandkeepyourdigestivesystemmoving.

EXERCISE

Slowitdownisyourmottothisweek.Itmightseemcounterproductivetoexerciselessonacleanse,butyourbodywillneedrest,especiallyinthebeginning.Nowthisdoesn’tmeanyou’ll be sedentary.You’ll just bemoving inways that really benefit the detoxificationprocessandsupportyoumentally.

FOOD

There are no specific food guidelines that you have to go by every day, but there is asuggestedmeal plan for you to follow to help reduce the stress of planning. This planfeaturesmanyoftherecipesalsofeaturedlaterinthebook.Youcanusetheseeachdayfortheoptimaldetox,butifyouaren’tabletogetsomeofthesefoodsorfeelliketryingyourownrecipe,goforit!Juststicktothefoodsonyourdo’sanddon’tslistandgetcreative!

DAYONE:LIQUIDCLEANSEMOTTOOFTHEDAY

“Everyjourneybeginswithasinglestep.”

Day one starts off the deep cleansing portion of your three weeks. In this first day,you’ll stick to a liquid and/or pureed diet. Thisway, the food has already been brokendownabitthroughjuicingorblending,anditiseasierforthenutrientstobeabsorbedintoyoursystem.Italsogivesthedigestivesystemalittlebreak,becausesomeoftheworkisalreadydonetoreleasedigestiveenzymesandprocessyourfood.

If you stick to liquid juices, rather than smoothies or pureed soups, you’ll get thesebenefitsevenmore.Whenyoujuice,thefiber—whichistheharder,slowerparttodigest—is removed, so you are able to absorb the nutrients almost immediately into yourbloodstreamandorgans. Ifyouhavesmoothiesorsoups, it just takesa little longer,butnotaslongasitwouldwithsolidfood.

Thereare three levels to thisday.Youcanjuicefast, juiceandsmoothiefast,orhavejuices/smoothies/pureedsoups.Decidewhichlevelyouneedtobeatandconsiderthisthefirst“exercise”intuningintowhatyourbodyneeds.

Thejuicingisthemostrestrictiveofthethreediets,butagain,itgivesyoursystemthebiggestbreakand themost immediatenutrients. Ifyouhavea juicer available, I highlyrecommendthisone.Shootfor threelarge(pintsize) juicesandthreesmaller(halfpint)juicestoday.Ifyouneedmore,goaheadandhaveafewmore.

If you are unable to juice or purchase fresh juices (not the stuff on the supermarketshelves),andonlyhaveaccess toablender,smoothiesandsoupsareperfectlyfine.Justaddyour ingredients inandblendaway.Stick toveggies, some fruits,andunsweetenednon-dairymilkforthesesmoothies.

Foryoursoups,steamyourvegetables,asthisallowsfortheleastamountofenzymestobekilledoffinthecookingprocess.Thenaddittotheblenderwithalittlewaterandblenduntilsmooth.

Rememberthatalloftheseshouldbemadefresh.Nostoreboughtjuices,smoothies,orsoups unless you know they are freshlymade and unpasteurized.Wewant them to beminimallycookedwiththemostnutritionavailable.

Youmaynotice todaysomefrustrationasyougethungry.Youmayalsostart tohavesomedetoxsymptomssuchasaheadache,indigestion,orupsetstomach.Alloftheseareperfectlynormalandpartofthecleanse.Theywillslowlygetbetterafteradayortwo.

As far as digestion goes, you may be heading to the restroom a bit more today to“flush” out your toxins, or youmay feel a bit sluggish.Again, both are normal, it justdependsonhowyourbodyreactstothecleanse.Eitherway,makesureyoudrinkplentyofwatertohelpaideintheflushingoutoftoxins.

DAILYFOCUS

“IalreadyhaveeverythingIneedwithinme.”

It isveryeasyforustogetcaughtupinwantingresults instantaneously.Thetruthis,though,thatlastingchangetakeshardworkandtime.Asyoubeginyourjourneybacktohealth andhappiness today, remember that it takesone step at a time togetdownyourpath,andyoualreadyhaveallthetoolsyouneedtomakeitthroughthesenextfewweeks.Allowthisthoughttobeyourguidethroughouttheday.Whenyougetstressed,whenyougethungry,whenyoufeelhealthy,andwhenyoufeel likeyouwant togiveup—this isyourremindertokeepyoumotivated.Youdon’thavetobeperfecttodayorever.It’sallpartofthejourneythatstartstodayandyouhaveeverythingyouneedwithinyou.

Takea fewmoments (about fiveminutes) in themorningandeveningandsitquietlywithyour intention.Startbyclosingyour eyesandbreathing in andout for fivecountseach.Repeatthisfortenrounds,untilthebreathflowsinandoutwithease.Ifsittingwithyoureyesclosedistoomuch,youcanalwayssitandfocusononeparticularobject.Keepyour gaze focused, eyes opened or closed, and simply repeat your mantra for the fiveminutes.Afterward,jotdownanyfeelings,thoughts,orgoalsthathavecomeupforyouwithyourmantratoday.

POSEOFTHEDAY

Todayyourposewill focusonhelpingyoucoaxalongyourdetoxwith a forward fold.Forwardfoldswillhelpsupportyoursysteminthreeways.Physically,thefoldingmotioncompressesdigestiveorgans, so theyare squeezedand“wrungout.”Thishelps topushany released toxins through your system. Forward folds are also very calming for thebody.Thiscalmingsensationcanhelp todecreaseanystressyoumaybefeeling.Thesefoldswillalsohelpyoutocooldownyourbodyandmind,helpingdecreaseinflammation.Sitwithyourlegsstretchedoutandyourfeetflexed.Lengthenyourspinebysittingtall.Hingefromyourhipsanddrapeoveryourlegs.Trytoaimthechesttowardyourshins.Ifneeded, place a pillowor bolster on your legs to drape onto.Hold this pose for 3 to 5minutes.

Sitting/StandingForwardFold

*Tip:When you hold your pose, try not to hold your breath. This is a great time topracticebreathinginandoutforfivecounts.

SELF-CARETIPOFTHEDAY

HotWaterwithLemon

Beforeyoueatordrinkanythingtoday,evenaglassofcoolwater,drinkamugofhotwaterwithlemon.Theenzymesinthelemonhelptokick-startyourdigestionfortheday,and the water helps to rehydrate you, flush toxins from your system, and keep yourdigestivesystemmovingalong.You’lldothistoday,andcontinueiteachdayduringthecleanse.Warmamugofwateruntilalmostboiling.Squeezethejuiceofonesmalllemon(orhalfalargelemon)intoyourmug.Mixtogetheranddrink.

DAILYROUTINE

Todayyoubeginthejourneytoregainyourhealthandhappiness.

Onyourfirstday,startbytakingadeepbreath.Youhaveeverythingwithinyoutomakeitthroughthenextfewweeks.It’snotaboutperfection.It’sabouttakingtimetotuneintoyouandmakeacommitmenttofindinghappinessthroughbetterhealth.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttogetyourdigestiongoingtowakeupyourdigestionandyoursystemasyoustarttheday.Nextheadtoyourmeditationstation.Aftermeditation,ifthereistime,tryoutposeoftheday,self-caretip,andyourdailyexercisepractice.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal,juiceforyourmorningsnack,andmorejuicethroughouttheday.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Attheendofyourday,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandpose,andexerciseifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.Beforedriftingoff,giveyourselfahighfiveorabearhugformakingitthroughthefirstday

safeandsound.

DAYTWO:ADDINRAWFOODSMOTTOOFTHEDAY

“Theonlythingthatstandsbetweenyouandyourdreamisthewilltotryandthebeliefthatitisactuallypossible.”—JoelBrown

You’vemadeitthroughyourfirstCongratulations!

Onthesecondday,youhavealreadyreleasedmanytoxinsintoyoursystem,andrightnowtheyaretryingtofigureouthowtogetoutofyourbody.Thisisaverygoodthing,butitdoesn’talwaysfeelsogood.Today,ormaybeeventomorrow,youmightstarttofeelalittle,well,yucky.Youmighthaveaheadache,anupsetstomach,feelsluggishortired,ormaybeevenfeellikeyouhavetheflu.Thisisnormal,anditwillpass.Restanddrinkwater, or maybe try some hot water with a squeeze of lemon. Sit down andmeditate.Moveyourbodyandbreathedeeply.

Keepgoingandknowthatalittlehardworkandalittlesacrificecantakeyouleapsandboundstowardyourhealthandhappinessgoals.Staystrong.You’vegotthis!

Todayyou’llslowlyaddinraw,wholefoodstoyourdiet.Thesefoodswillbesimple,fresh,andhighlynutritious.Thesewillbetheeasiestforyourbodytodigestafteraliquidfeast,and theyare fullofdigestiveenzymesandnutrients tocontinue flushingoutyoursystem.Keepdrinking juicewith your rawmeals or as a snack in between.Start smallthough.Ifyourushintoeatingalargeportionoffoodafteraliquidbreak,youmaynoticealotofdigestivediscomfort,heaviness,andbloating.Sticktoeatingafewpiecesoffruitsandveggiesassnacks.

You’llstartoffagainwithafreshjuiceorsmoothie.Ifyoufeelhungryforasnack,tryapieceoffreshfruitoravegetable.Ahalfofanavocadomakesanice,creamysnackmid-morning.Forlunch,tryapureedsouporanothersmoothie.Again,youcansnackonfreshfruitsorveggiesasneeded.Fordinner,asouporsmoothieisfine,butpairitwithalightsalad,fullofrawvegetablesorfruit.Foryourdressing,tryadrizzleofoliveoilandhalfasqueezedlemon.

Youcanhaveanadditionalrawsnackafteryourdinner.

DAILYFOCUS

“IhaveitwithinmerightnowtogetmewhereIwanttobelater.”

Today,youmaynoticeyourwillwaveringabit.Theexcitementmightbewearingoff,or perhaps you aren’t feeling so great. But keep your focus into the future a bit. Thismomentwillpassandyouwillfeelbettersoon.Adetoxdoesn’tlastforever,butthetoolsyoulearnalongthewaydo.

Takefiveminutesinthemorningandeveningtositwithyourmantra.Reciteit,ponderit,andletitflowthroughyouasyourmotivationfortheday.

POSEOFTHEDAY

Todayyourposewillfocusonhelpingyoucoaxalongyourdetoxwithtwists.Twistsalsohelp move toxins through the body by wringing out your organs and pushing toxinsthroughyoursystem.Today,we’llalsoaddabitofbreathworkinwithyourposetogiveyoutheaddedbenefitsofdeep,powerful,calmingbreathwithatwistingdetox.

Sitinacross-leggedposition.Inhaleandreachyourarmsoverhead.Exhaleasyoutwisttoyour right, bringingyour righthandbehindyouandyour left handacrossyour rightthigh.Inhaleandreachyourarmsupasyouturnbacktothecenter.Exhaletotwisttotheleft.Repeatthistentimesoneachside.Afteryoufinish,sitstillandcloseyoureyes.Justtakeamomenttonoticeyourbreathmovinginandout,strongandsteady.

SeatedTwist

SELF-CARETIPOFTHEDAY

TongueScraping

*You’llneedametal(orplasticifthatisallyoucanfind)tonguescraper,whichcanbepurchasedatalocalpharmacyorhealthfoodstore.Theyarefairlyinexpensive.Thiswillbeaworthwhileinvestmentforyourhealthandyou’lluseiteachmorning(andnight)ofyourdetox.

Beforebrushingyourteeth,useyourtonguescrapertoremoveunhealthybacteriaandresiduefromyourtongue.Thiswillhelpstimulatedigestion,whichbeginsinyourmouth.Your saliva and good bacteria work to break down your food, making the digestiveenzymesmore readilyavailable.Whenyouscrapeyour tongue,youclearaway thebadbacteriaandresidue thatbuildupwhileyousleepandmakeroomfor thegoodbacteriaandsalivatostartworking.

Simply reach the scraper straight back on your tongue and pull it forward to scrape.Releaseandrepeatalongtheleftandrightsidesoftheroofofyourtongue.

DAILYROUTINE

Todayyoupracticetappingintoyourwillpoweratyourcenter.

Onyourseconddaystartbytakingadeepbreathintothebelly.Exhaleandopenyourmouthtoreleaseanytension,negativity,orfunkthatmighthavebuiltupovernight.Remember,todaymightbetough,butyouhavethewillpowerwithinyoutosticktoit.

Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyourbreathalittlefresher,andstarttostimulatedigestion.Allofwhichwillhelpyoufeelmorebrightandshinytoday,insteadoffeelingfunkyandcranky.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Nextheadtoyourmeditationstation.Setatimerforfiveminutes.Inyourmeditation,sitandsilentlyrepeatyourdailymotto.Attheendofthefiveminutes,tryyourbreathandposeoftheday.Ifthereistime,practiceyourexerciseoftheday.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Ifyouarefeelingextrafamished,light-headed,orevenabitweak,makeasmoothieinsteadorpairyourjuicewithanavocadohalforpureedcarrotsanddates.Foramid-morningsnack,haveapieceofrawfruitorvegetable.Theotheravocadohalfalsoworkswellinthemorning.Haveluncharound12p.m.Foramid-afternoonsnack,keepitraworpureedagain.Smoothies,fruits,andvegetablesallworkgreatforamid-afternoonboost.*Optionaltimetoexerciseifnotdoneinthemorning.Fordinner,incorporatemoresolidfood,suchasarawsaladwithsoup.Trytohavedinnerbetween6and7p.m.Youcanhaveanotherrawsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.Beforedriftingoff,tellyourselfonethingyouareproudofaccomplishingonyoursecondday.

DAYTHREE:ADDINCOOKEDMOTTOOFTHEDAY

“Beliefoverflowstobehavior.Firstweneedtochangewhatwebelieve.Whenwetrulychangewhatwebelieve,we’llgladlychangehowwebehave.”—CraigGroeschel,SoulDetox

Ondaythree,letthecookingbegin!You’vegivenyourbodysometimetorecuperatefromthefirst-daycleanse,sonowit’stimetoaddinsomecookedvegetables.Tokeepitsimple,you’llsticktocooking,andmostlysteaming,vegetablestodayinadditiontoyourrawproduce,juices,andsmoothies.Steamingallowsyoutocookyourvegetableswithoutboilingout thenutrients.Plus,steamingyourveggiesisahugetimesaver.Youcanhavethemsteaminginapotwhileyoureadabook,finishsomechores,orpracticeyourposeofthe day. And since it keeps a good deal of the nutrients intact, you’ll know you areabsorbingmorehealthwitheachbite.Sautéingisalsogoodfortodayandisatimesaver,becausemostveggies require little time tosautéandareevenquite tastywhen theyare

stillabitcrispor,infancyterms,aldente.

Remember toadd in raw juicesor saladswithyourcookedmeal tohelp increase thedigestiveenzymesandfreshnutrientsyouarereceiving.

Experimentwith all kinds of vegetables, but focus largely on leafy greens, includinglettuces,kale,broccoli,andspinach.Thesehavethemostnutrientsperbite.

Try steaming somebroccoli and topping itwith nutritional yeast, or sauté somekalewithonionsandgarlic.Andwitheachmeal,addalittlegreenjuiceandrawsaladonthesideforaddedenzymes.Evenahandfulofmixedgreenswilldothetrick.

DAILYFOCUS

“Ibelieveinmypowertomakethechange.”

There are times whenwe can become our ownworst enemy.Whenwe are hot andagitatedorworkingthroughastressfultime,thenegativityinourownmindstartstogrowlouder. As you move through your detox, there may be moments, especially in thebeginning,wherethisvoiceisraging,yellingatyoueachandeverymoment.Butifyoutakeitbacktothepositive,youcanclearthisvoiceaway.

Inyourmeditation,andthroughoutthedaytoday,comebacktoyourbeliefinyourself,evenifitisunsteady.Convinceyourselfbyrepeatingtoyourself,“Ibelieveinmypowertomakethechange.”You’llfindthatthemoreyousayit,themoreyoutrulybelieveit.

Andasyoustarttobelieveit,itopensthegatesforcalmandpeacefulspacewithinyourbodyandmind.

Takefiveminutesinthemorningandeveningtositwithyourmantra.Reciteit,ponderit,andletitflowthroughyouasyourmotivationfortheday.

POSEOFTHEDAY

Standwithyourfeettogetherandyourhandsonyourhips.Stepyourleftfootbackaboutthree feetand turnyour toesout slightly.Pressyour left foot into thematbysqueezingyourthighandpressingintoyourheel.Bendyourrightkneeoveryourankleandengageyourinnerthighstokeepyourhipfacingforwardasmuchaspossible.Stretchyourarmsupbyyourearsandreachfortheceiling.Drawyourshoulder-bladesdownyourbackandturnyourpalmstofaceintowardeachother.Holdforfivebreathsandthenswitchsides.

WarriorI

SELF-CARETIPOFTHEDAY

AlternateNostrilBreathing

Thishelpstobalancetherightandleftsidesofthebody,calmyournervoussystem,andclearoutanyfogginessinyourmind.

Sitwithyourlegscrossed.Bringyourrighthandtoyournose.You’lluseyourthumbandringfingerforthisexercise.Letyourfirsttwofingersrestonbetweenyoureyebrowsonyour“thirdeye.”Inhalethroughbothnostrils.Plugyourrightnostrilwithyourthumbandexhale/inhalethroughtheleft.Releaseyourthumbandplugtheleftnostrilwithyourringfinger.Exhale/inhalethroughyourright.Repeatthistentimes.Afterthetenthtime,releaseandexhalethroughbothnostrils.

DAILYROUTINE

Onyourthirddaystartbytakingadeepbreathintothebellyandstretchingfromyourfingerstotoestowakeyourbody.Exhaleandopenyourmouthtoreleaseanytension,negativity,orfunkthatmighthavebuiltupovernight.Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyourbreathalittlefresher,andstarttostimulatedigestion.Allofwhichwillhelpyoufeelmorebrightandshinytoday,insteadoffeelingfunkyandcranky.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Nextheadtoyourmeditationstation.Setatimerforfiveminutes.Inyourmeditation,sitandsilentlyrepeatyourdailymotto.Attheendofthefiveminutes,tryyourbreathandposeoftheday.Ifthereistime,giveyourself-caretipatryandpracticeyourexerciseoftheday.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Ifyouarefeelingextrafamished,light-headed,orevenabitweak,makeasmoothieinsteadorpairyourjuicewithanavocadohalforpureedcarrotsanddates.Youmightevenwanttotry

somesteamedorsautéedveggiesaspartofyourbreakfastormorningsnacktoday.Asparagus,kale,andspinachallmakedelicious,flavorful,anddetoxifyinggreenmorningadditions.Foramid-morningsnack,haveapieceofrawfruitorvegetable.Theotheravocadohalfalsoworkswellinthemorning.Haveluncharound12p.m.Ifyouhavecookedvegetables,addinasmallrawgreenssalad.Theseenzymeswillhelpyoudigestandkeepreleasingtoxins.Foramid-afternoonsnack,smoothies,juices,fruits,andvegetablesallworkgreatforanenergyboost.*Optionaltimetoexerciseifnotdoneinmorning.Fordinner,incorporatemoresteamedandrawfoods,suchasarawsaladwithsouporsteamedvegetables.Trytohavedinnerbetween6and7p.m.Youcanhaveanotherrawsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.Beforedriftingoff,tellyourselfonethingyouareproudofaccomplishingonyourthirdday.

DAYFOUR:ADDINGRAINSMOTTOOFTHEDAY

“Don’tjudgeeachdaybytheharvestyoureapbutbytheseedsthatyouplant.”—RobertLouisStevenson

Onthefourthday,youcanbegineatinggrainsagain.Aftereatingjustfruits,vegetables,and juices for a few days, youmay feel in need of some variety and somethingmoresubstantial.Todaywestarttoaddinhealthy,wholegrainstoyourdiet.Forthesegrains,you’llwant tokeep themwheat-andgluten-free.Glutenandwheatareoftenculpritsofstomachissuesandinflammation.Evenifyouarenotallergic,youmightstillhavetroubledigesting them. Look for gluten in breads, pastas, and also in seitan, a wheat meatalternative.

Quinoa,amaranth,millet,oatmeal,andriceareallacceptabletoeatduringthecleanse,startingondayfour.Thesewholegrainsarehigh infiberandproteinandcontainmanynutrients.They keep you feeling full, give you energy, and support your systemduringyourcleanse.Trycookingthemthesamewayyouwouldcookregularrice.Addvegetablebroth,onions,orgarlictoseasonthem.

Asyouaddgrains, remember tokeepa largeportionofyourdiet rawby juicingandeating raw vegetables and fruits. Pair your grains (even oatmeal!) with lightly cookedveggies,rawfruits,orasalad.

DAILYFOCUS

“TodayIplanttheseed.”

The truth is thathealthandhappiness takework.Andonceyouarriveatyourhappy,healthydestination,thereismoreworktobedonetomaintainit.Sotoday,focusinsteadnotonwhetheryougainorloseapound,whetheryoufeeljoyousorblue,orwhetherornotyou lovekale,buton the seedsofhealthandhappiness thatyouareplanting.Eachlittlestepandeach littleseed takeyoufartherand fartheralongyour journey.Untilonedayyouwakeupandrealizehealthandhappinesshavebeenwithinyouallalong.

Takefiveminutesinthemorningandeveningtositwithyourmantra.Reciteit,ponderit,andletitflowthroughyouasyourmotivationfortheday.

POSEOFTHEDAY

Lieonyour stomachwithyour feet stretched apart at hips distance.Bringyour elbowsunderyourshoulderswithyourforearmsparallel.Pressyourpelvisintotheground,drawyour navel up toward your spine to lengthen your lower back, and stretch your chestforwardandup.Rollyour shouldersbackanddown tobroadenyour collarboneasyoustretch.Holdfortenbreaths.

Sphinx

SELF-CARETIPOFTHEDAY

DryBrushing

Brushingyour skin is a fantasticway to removedead skin cells, increase circulation,andallowmoremoisturetostayinyourskin.Today,grabacoarsebristlebrushandstartatyourtoes.Inacircularmotion,workyourwayuptoyouneck,payingextraattentiontoroughspotslikeyourheels,knees,andelbows.Youcanlightlydrybrushyourfaceifyouarecomfortablewithit.

Try this first thing in themorning, right before you get dressed, or right before youshower.

DAILYROUTINE

Onyourfourthdaystartbytakingadeepbreathinandout.Openyoureyesandthinkofthreethingsyouaregratefulfortoday.Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyourbreathalittlefresher,andstarttostimulatedigestion.Allofwhichwillhelpyoufeel

morebrightandshinytoday,insteadoffeelingfunkyandcranky.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Next,headtoyourmeditationstation.Setatimerforfiveminutes.Inyourmeditation,sitandsilentlyrepeatyourdailymotto.Attheendofthefiveminutes,tryyourbreathandposeoftheday.Ifthereistime,giveyourself-caretipatryandpracticeyourexerciseoftheday.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Ifyouarefeelingextrafamished,light-headed,orevenabitweak,makeasmoothieinsteadorpairyourjuicewithanavocadohalforpureedcarrotsanddates.Youmightevenwanttotrysomesteamedorsautéedveggiesaspartofyourbreakfastormorningsnacktoday.Asparagus,kale,andspinachallmakedelicious,flavorful,anddetoxifyinggreenmorningadditions.Foramid-morningsnack,haveapieceofrawfruitorvegetable.Theotheravocadohalfalsoworkswellinthemorning.Haveluncharound12p.m.Ifyouhavecookedvegetables,addinasmallrawgreenssaladwithit.Theseenzymeswillhelpyoudigestandkeepreleasingtoxins.Foramid-afternoonsnack,smoothies,juices,fruits,andvegetablesallworkgreatforanenergyboost.*Optionaltimetoexerciseifnotdoneinmorning.Fordinner,incorporatemoresteamedandrawfoods,suchasarawsaladwithsouporsteamedvegetables.Trytohavedinnerbetween6and7p.m.Youcanhaveanotherrawsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.Beforedriftingoff,tellyourselfonethingyouareproudofaccomplishingonyourfourthday.

DAYFIVE:EXPERIMENTWITHBEANS,LEGUMES,ANDRAWNUTS

MOTTOOFTHEDAY

“Iamahumanbeing,notahumandoing.Don’tequateyourself-worthwithhowwellyoudothingsinlife.Youaren’twhatyoudo.Ifyouarewhatyoudo,thenwhenyoudon’t…youaren’t.”—Dr.WayneDyer

Ondayfive,startaddinginsomenuts,legumes,andbeans.Nuts,seeds,andbeansareahugecomponent toahealthydiet.Theyareallwonderfulsourcesofvitamins,minerals,protein, and fiber, which help you stay energized and full for longer periods of time.However, they can also be hard to digest due to all of the fiber, causing bloating,cramping, and indigestion. To reduce some of these factors, try soaking your nuts and

beansbeforecookingwiththem.Youcanalsoeattheseinavarietyofways.Ofcourse,youcansticktothebasics—raw,unsaltednuts—oryoucangetalittlecreativeandstartadding nuts to smoothies, desserts, and snacks.Try almondbutter instead of traditionalpeanutbutter.Soakafewrawcashewsoralmondstoaddtoyourfavoritesmoothie.You’llfeelindulgentwhilestillkeepingthingshealthy.Afterall,youdeservetohavealittlefun!

And remember to add them in slowly to your diet. As you add in more and morehealthy, whole foods, remember to keep eating plenty of fresh greens, vegetables, andfruits.These remain thestapleofyourdietas theweeksmoveonand thecleanse turnsintoalifestyle.

DAILYFOCUS

“Iamnotperfect.ButIamperfectlyme.”

Thefirstweekofadetoxcanbringupamultitudeofuncertaintiesandself-doubt.Andwe can getwrapped up in “doing it right.”Butwhenweget into themindset of all ornone,weoftenlosetheconnectiontotheself.Welosetheconnectionto“me.”Today,takeafewmomentstothinkaboutwhatyouarebeyondyourwork,yourdetox,youtasklist.Knowthatafewslip-upsalongthewayareOK.It’stryingourbestandbeingOKwhereweendupthatreallymatters.Remember,perfectionoftenbreedsmorestress.Soletitgo,breathe,andrelaxabit.

POSEOFTHEDAY

During the first week of your detox, you might feel as if you are going through themotionsornotquitedoingeverythingright.Youmightstartaskingyourselfquestionslike“how can I do this?”; “what if I don’t succeed?”; “what happens next?” All of thesequestions can start to showup in your body as stress and tension.Yourmovement andbreathingpracticetodaywillfocusonreleasingtensionthroughtheneckandshoulders,aswellascreatingalittlespacebetweentheears.

Stand with your feet hip distance apart. Reach your arms overhead and clasp yourhands.Releaseyourindexfingerssotheypointstraightupattheceiling.Lengthenyourarmsbyyourbiceps,butdropyourshouldersawayfromyourears. Inhaleand liftyourchestslightly.Exhaleasyouleantotheright.Inhalebacktothecenterandexhaleasyoulean to the left.Continue this for ten rounds.With eachbreath, feel a littlemore spacebetweentheshouldersandearsandalittlelesschatterbetweentheears.

StandingSideStretch

SELF-CARETIPOFTHEDAY

WarmBathwithEpsomSaltsandSesameOil

Today,drawabath.Youcanmakeitaswarmasyoucantolerate.Asitfills,addin½cupofEpsomsaltsandtwotablespoonsofsesameoil.Thesaltwillhelptoalleviateanymuscle tensionorsorenessand theoilwillhelp tomoisturizeandwarmyourskin.Youcanalsoaddafewdropsoflavenderessentialoilforevenmorerelaxingbenefits.Soakinthebathforatleasttwentyminutes.

DAILYROUTINE:

Onyourfifthdaystartbytakingadeepbreathinandout.Openyoureyesandthinkofthreethingsyouaregratefulfortoday.Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyourbreathalittlefresher,andstarttostimulatedigestion.Allofwhichwillhelpyoufeelmorebrightandshinytoday,insteadoffeelingfunkyandcranky.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Next,headtoyourmeditationstation.Setatimerforfiveminutes.Inyourmeditation,sitandsilentlyrepeatyourdailymotto.Attheendofthefiveminutes,tryyourbreathandposeoftheday.Ifthereistime,giveyourself-caretipatryandpracticeyourexerciseoftheday.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Ifyouneedsomethingelsewithit,trysomefruits,veggies,oatmeal,orevenahandfulofrawnuts.Foramid-morningsnack,haveapieceofrawfruitorvegetableorafewnuts.Haveluncharound12p.m.Remembertostartaddinginthevarietyslowly,keepingyourfocusonsomerawveggies.Foramid-afternoonsnack,smoothies,juices,fruits,andvegetablesallworkgreatforanenergyboost.*Optionaltimetoexerciseifnotdoneinmorning.

Fordinner,againincorporatemoreofyourvarietybutsticktomostlyvegetablesandfruits.Ifmostofthemealiscooked,haveahandfulofgreenswithyourmeal.Trytohavedinnerbetween6and7p.m.Youcanhaveanotherrawsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.Beforedriftingoff,tellyourselfonethingyouareproudofaccomplishingonyourfifthday.

DAYSIX:WHOLEFOODS,WHOLEHEALTH,WHOLELIFE

MOTTOOFTHEDAY

“Ihavechosentobehappybecauseitisgoodformyhealth.”—Voltaire

On day six, you are able to eat awide variety ofwhole, healthy foods. Rather thanaddinginanotherfoodgrouptoday,takethetimetoenjoythefoodsyouhavebeeneatingfor thepast fivedays.Start tonoticehowyourbody feelswhenyouareeatinghealthyfoods.Youmaynoticeyourdigestionhas improved,ormaybeyouarestillworkingoutsomeofthebuilt-upgunkthathasbeenhidinginyoursystemoverrecentweeks,months,andevenyears.Aftereachmeal,starttopayattentiontoyourenergylevels.Noticeifyoufeeltired,energized,hungry,orsatisfied,andmakenoteofwhichfoodsseemtohelpyoufeelyourbestaftereating.Whenyoufeelyourbest,youareabletoaccomplishmore,feelhappier,andstayhealthier.

Todayyougettoaddonemoregrouptoyourdiet.Inadditiontoveggies,fruits,grains,nuts,andseeds,youcannowalsostarteatingbeansandlegumes.Chickpeas,blackbeans,andwhitebeansareon the topof the listhere.Add them toyourmeals inazesty tacobowlortopyoursaladoffwithaservingofchickpeas.Theyarefulloffiber,protein,andirontohelpyoustayenergizedandstrong.Keepeatingplentyofvegetables;justthinkofthisasevenmorevarietyforyoutochoosefrom.

DAILYFOCUS

“Ihavechosentobehappy,healthy,andfree.”

It’s a big statement, and it’s asking a lot, but themoreyou say it, themoreyouwillbegintobelieveit.Inyourjourneythroughyourfirstweek,youhavefocusedmainlyonfood,butit’sallinanefforttofindthehappinessandhealththatisburiedwithinyou.Themoreyoubegintobelieveyouarehappyandhealthy,themoreyouwillstarttomaketheconnectionbetweenhealth,happiness,andcaringforyourbody.

Takefiveminutesinthemorningandeveningtositwithyourmantra.Reciteit,ponderit,andletitflowthroughyouasyourmotivationfortheday.

POSEOFTHEDAY

Withallofthehealthyfoodsandfiberyou’veaddedintoyourdiet,youmaynoticeyoufeela littlebloated.Noworries, this isabsolutelynormal.Tohelprelievesomebloatingandhelpkeepyourdigestivesystemrunningsmoothly,you’ll focusongentle foldsandtwiststoday.

Lieonyourbackonamat.Hugyourrightkneeintoyourchest.Wrapyourarmsaroundyourrightshinanddrawitinclosertoyou,upandintowardyourshoulder.Letyourleftleglengthenallthewayontothemat.Holdhereforfivebreaths.Thencrossyourrightlegoveryourbodytotheleft,intoatwist.Holdhereforfivebreaths.Repeatontheoppositeside,startingwithdrawingtheleftlegintothechest.

ReclinedSingleLegTwist

SELF-CARETIPOFTHEDAY

OilYourSkinbeforeYouShower

Before you hop into your shower or bath today, rub oil onto your skin.You can usesesametohelpwarmyourskinifyouarefeelingcoldordryandcoconutoilifyourskinfeels irritated.Placea liberalamount intoyourhandsandrubitonyourarms, legs,andtorsoandevenonyourface.

Whenyougetintotheshower, thewaterwillbeabletocleanseyourskin,buttheoilwillhelptolockinmoisture,leavingyourskinsmooth,supple,andhealthy.

*Tip:Youcanuseregularcoconutoilfromyourpantry.Forthesesameoil,headtotheskin-care section of your health food store, rather than the food section. If you use theregularsesameoil,itmightsmellprettystrong.

DAILYROUTINE

Onyoursixthdaystartbytakingadeepbreathinandout.Openyoureyesandthinkofthreethingsyouaregratefulfortoday.Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyourbreathalittlefresher,andstarttostimulatedigestion.Allofwhichwillhelpyoufeelmorebrightandshinytoday,insteadoffeelingfunkyandcranky.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Nextheadtoyourmeditationstation.Setatimerforfiveminutes.Inyourmeditation,sitandsilentlyrepeatyourdailymotto.Attheendofthefiveminutes,tryyourbreathandposeoftheday.Ifthereistime,giveyourself-caretipatryandpracticeyourexerciseoftheday.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Asalways,youcanhavesomehealthygrains,nuts,orextraproducewithit.Foramid-morningsnack,haveapieceofrawfruitorvegetable.Haveluncharound12p.m.Ifyouhavecookedvegetablesandgrains,addinasmallrawgreenssaladwithit.Theseenzymeswillhelpyoudigestandkeepreleasingtoxins.Foramid-afternoonsnack,smoothies,juices,fruits,andvegetablesallworkgreatforanenergyboost.*Optionaltimetoexerciseifnotdoneinmorning.Fordinner,incorporatemoresteamedandrawproduce,suchasarawsaladwithsouporsteamedvegetables,beans,grains,ornuts.Trytohavedinnerbetween6and7p.m.Youcanhaveanothersmallsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.Beforedriftingoff,tellyourselfonethingyouareproudofaccomplishingonyoursixthday.

DAYSEVEN:ESTABLISHNEWHABITSMOTTOOFTHEDAY

“Mybodyisalwaysworkingtowardoptimumhealth.”—LouiseHay

Thefirstweekisofficiallyoverafterdayseven.Todaytakeafewmomentstosoakinthehugeamountofchangeyou’vemadeinjustoneweek.Thisweek,you’vecleanedupyourdiet,addedinmorehealthy,whole,energizingfoodsandhealthybodypracticesintoyourlife.Afterthisday,yougettostartexercisingmoreandshiftyourfocusawayfromthefoodandon tomovingyourbodyevenmore.Asyoubranchoutandaddmoreandmoreintoyourlife,rememberthatyouarenowbeginningtobecomefirmlyestablishedinthese healthy roots. By the end of this week and into the beginning ofWeek 2, allowhealthy eating to start tobecomeautomatic.As theweeksprogress, stickwith the foodprinciples thatyouhave learnedover thisweek -eatwhole foods,plentyofvegetables,

and limit the processed foods. Experiment more with your ingredients, keeping themfresh, whole, andminimally processed. And above all, remember to have fun on yourjourneybacktohealth.Playaroundwithrecipesandfindfoodsthatyoutrulyenjoyeatingandkeepthedetoxificationprocessmovingalong!

Today, find a few of your favorite recipes from the week and make them as acelebrationforyourself.Nomatterhow“well”youdid thisweek,knowthat there isnorightorwrong.Howeverfaryou’vecome,youhavemadehugechangesandleapstowardlivingahappier,healthierlife.

DAILYFOCUS

“Ihavetheability,withinme,tobringhealthbacktomybodyandmind.”

Youhaveallofthetoolsandknowledgeyouneedwithinyoutofindahealthybalancewithinyourbodyandmind.Thisbalancebringsnotonlyhealth,butalsohappinessandpeace toyou.Sit todaywithyourmantraandnotice theego,or thenegativevoice, thatmightspeakuptotellyouthatyoucan’tdothis,youdon’twanttodothis,andthiswholeprocessisridiculous.Thenlet thategogoandknowthatburiedunderneathit,youhaveeverythingyouneedtofindyourhealthandhappiness.

Take5minutesinthemorningandeveningtositwithyourmantra.Reciteit,ponderit,andletitflowthroughyouasyourmotivationfortheday.

POSEOFTHEDAY

Asyouendthefirstweek,you’llstarttowindupyourexerciseroutine.Today,inthelastdayofthefirstweek,takeafewmomentstoconnecttohowyouarefeelingphysically.

Startstandingwithyourfeettogether.Stepyourleftfootbackabout2to3feetwithall10toesfacingforward.Keepbothlegsstraightandfoldforward,hingingatyourhips.Trytokeepyourspinestraightasmuchaspossible.Youcanreleaseyourhandstothegroundortoablockifyourspinerounds.Holdfor5breaths.Releasebacktostandingandrepeatontheoppositeside.

Pyramid

SELF-CARETIP:DETOXTEA

Tohelpsootheyourdigestive tractandkeepeliminating toxinsfromyourbody,makea

detoxifyingherbaltea.Heatamugofwateruntilalmostboiling.Grate1inchofginger,squeezeonelemon,andscoopa teaspoonofhoney.Place theminaFrenchpressor teastrainerwithyouwaterandbrewfor2minutes.Thelemonandgingerwillhelptosootheandenhanceyourdigestion.

DAILYROUTINE:

Onyourseventhdaystartbytaking5deepbreaths.Withyoureyesclosed,thinkofthebiggestaccomplishmentyouhavemadethisweek.Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyourbreathalittlefresher,andstarttostimulatedigestion.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Nextheadtoyourmeditationstation.Inyourmeditation,sitandsilentlyrepeatyourdailymotto.Setatimerfor5minutes.Attheendofthe5minutes,tryyourbreathandposeoftheday.Ifthereistime,giveyourself-caretipatryandpracticeyourexerciseoftheday.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Asalways,youcanhavesomehealthygrains,nuts,orextraproducewithit.Foramid-morningsnack,haveapieceofrawfruitorvegetable.Haveluncharound12p.m.Havefunwithit–tryanewrecipeoranewcombinationoffoods.Ifyouhavecookedvegetablesandgrains,addinasmallrawgreenssaladwithit.Theseenzymeswillhelpyoudigestandkeepreleasingtoxins.Foramid-afternoonsnack,smoothies,juices,fruits,andvegetablesallworkgreatforanenergyboost.*OptionaltimetoexerciseifnotdoneinAM.Fordinner,incorporatemoresteamedandrawproduce,suchasarawsaladwithsouporsteamedvegetables,beans,grains,ornuts.Again,celebrateandhavefun!Trytohavedinnerbetween6and7pm.Youcanhaveanothersmallsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.Beforedriftingoff,tellyourselfonethingyouareproudofaccomplishingonyourseventhday.

ChapterSeven:WeekTwo:RestoreandRecharge

Duringweektwo,thefocusshiftsfromdeepcleansingthroughfood, to restoring and rechargingwith exercise. Since you arestill on a cleanse, your exercise should be supportive andenergizing,ratherthandepletingyouofenergy.Youarefreetoexerciseinanywaythatyoulike,butyou’llfindinthebackofthe book a mapped out exercise plan, which includes moreintense exercises starting on week two. These exercises aredesigned to get your heart rate up,make you sweat, and burntoxins,butalsoenhanceyourenergy,ratherthandepleteit.Thisweekyou’llfocusonhowtheseexercisesimproveandsupportdigestiontohelpyouclearout toxins, restoreyouandrelease tension,andallowyou tosweata littlewithoutbecoming completely dehydrated. Anything too intense may cause inflammation andacidityinthebodyasyoutrytorecoverfromit,soyou’llbeexercising,butwithamoremindfulapproach.

Asfarasyourfoodgoes,keepeatingwholefoods,mostlyvegetablesandfruits,andaddinsaladsandrawgreens.Ifyouhavemostlygrainsorcookedvegetables,pairthemwithasmallsalad.Continuetoaddinmorevarietyandkeepeachmealinterestingandevolving.Playaroundwithyouringredients,keepingabouthalfofeachmealraw,withthemajorityofthemealbeingvegetables.Havesomegrains,nuts,beans,andfruitwithyourveggies.Keepjuicingorblendinginmorningandforsnacksthroughouttheday.

DayEightMOTTOOFTHEDAY

“Whetheryouthinkyoucanorwhetheryouthinkyoucan’t,you’reright.”

—HenryFord

Todaybeginsyourweekofaddinginmorevigorousmovement.Sticktoyourwholefoodsdiet, consumingmostly raw foods, cookedvegetables, anda fewwholegrains.Keep inmind that your goal here is to feelmore energized from adding exercise, rather thanexhausted.

Getting up and out and moving your bodymore helps to continue all the cleansingactionthatyoustartedlastweek.Nowthatyouhavebeeneatingahealthy,cleandietforaweek,youarereadytoaddinmoreintenseexercisetoenhancethebenefitsofthedetox.

Asyoumoveyourbodymore,you’llhelptoengagetheorgansinyourabdomen,flushingandsqueezingthetoxinsoutofthem.Exercisealsohelpsyousleepbetterandcanactuallygiveyoumoreenergy,whichwhatthisdetoxisallabout.

DAILYFOCUS

“IcanaccomplishanythingifIbelieveinit.”

Exerciseandworkingoutaresometimesputonthebackburner,notbecauseyoucan’tdo it,butbecauseoffear.Manyexercisesrequireyou tostretchslightlyoutsideofyourcomfortzone,whichcanbeaveryscarything.Asyoustartyourday,sitwithyourmantra.Listen to the words as you recite them silently to yourself. Believe that you can doanything.Whenyouletthefearslipaway,youstarttohavefunwithyourexercise.

Take5minutesinthemorningandeveningtositwithyourmantra.Reciteit,ponderit,andletitflowthroughyouasyourmotivationfortheday.

POSEOFTHEDAY

Whenyoustarttomovemore,itiscommonforthehipstobecometight.Thisisbecausethehips are amajormover formost typesof exercise, from running tokickboxing, todancing, toyoga.Whenyourhips tightenup,youoften feel the tightness inyourback,thighs,andknees,ratherthaninthehipsthemselves.

Today,we’llfocusonstretchingthehipsafteryourworkout.Tothoroughlystretchthehipsyou’llwant toopen into thehip joint andstretch the frontof thehipa.k.a. thehipflexor.

Comeontoyourhandsandkneesonayogamat.Bringyourrightkneeuptowardyourrightwrist.Slideyourshinacross,almostparalleltoyourwrists,untilyourfootisneartheleftsideofyourmat.Reachyourleft legstraightoutbehindyouonthemat.Makesureyoustaycenteredoveryourpelvisandstarttoloweryourchesttowardtheground.Holdfor2to3minutesandswitchsides.Asyouopenthehips,youcoolthebodyafterheatingit up during exercise. You also ground some of your energy, whichmay have becomehyper-elevatedafteryourworkout.

OpenYourHipswithPigeon

As you sit in this pose you may feel intense amounts of stretching. Remember tobreathewhileyoustretchandimaginethetensionreleasingwithyourexhale.

SELF-CARETIP:BREATHOFFIRE

Breath of Fire is a strong yogic breath thatwill help to heat up your body, stoke yourdigestion,andtoneyourcore. It isalsoverycleansingforyoursinuses,whichwillhelpclearoutanypressureandfogginess.Youdothisbypushingyourexhaleoutthroughyournoseandlettingyourinhalecomerushingbackinthroughyournose.

Sitinacross-leggedpositionorkneelingwithatallspine.Placeonehandonyourbelly.Take a deep breath in. On your exhale, make it short and fast by contracting yourabdominalmuscles topushthebreathout.Keepbreathinginandout throughyournoseforoneminute.Whenyoufinishtakeadeepinhale,thenexhalethroughyourmouth.

DAILYROUTINE

Onyoureighthdaystartbytaking2minutestoreflectonhowfaryouhavecomeinyourfirstweek.Reflectonwhatyouhavedoneandwhatyouwishtogaininthenexttwoweeks.Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyourbreathalittlefresher,andstarttostimulatedigestion.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Nextheadtoyourmeditationstation.Inyourmeditation,sitandsilentlyrepeatyourdailymotto.Setatimerfor5minutes.Attheendofthe5minutes,tryyourbreathandposeoftheday.Ifthereistime,giveyourself-caretipatryandpracticeyourexerciseoftheday.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Asalways,youcanhavesomehealthygrains,nuts,orextraproducewithit.Foramid-morningsnack,haveapieceofrawfruitorvegetable.Haveluncharound12pm.Havefunwithit—tryanewrecipeoranewcombinationoffoods.Ifyouhavecookedvegetablesandgrains,addinasmallrawgreenssaladwithit.Theseenzymeswillhelpyoudigestandkeepreleasingtoxins.Foramid-afternoonsnack,smoothies,juices,fruits,andvegetablesallworkgreatforanenergyboost.

*OptionaltimetoexerciseifnotdoneinAM.Fordinner,incorporatemoresteamedandrawproduce,suchasarawsaladwithsouporsteamedvegetables,beans,grains,ornuts.Again,celebrateandhavefun!Trytohavedinnerbetween6and7pm.Youcanhaveanothersmallsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.

DayNineMOTTOOFTHEDAY

“Strengthdoesnotcomefromphysicalcapacity.Itcomesfromindomitablewill.”

—MahatmaGandhi

Todayyou’llconnecttoyourcore—thepowercenterofyourbody.Youcoreisthecenterofyourbodyandtheconnectionhubofeverypieceofyourbody.Yourfingertips, toes,andheadallconnectbacktoyourcenteronsomelevel.Thefingersconnecttothearms,whichconnecttotheshoulders,downintothesidesoftheribcage,intothewaist,andrightinto your core. Everymove youmake comes from the power of your core.When youconnectonadeeper levelduringyourworkout,you increasenotonly thecorestrength,butalsotheawarenessofhowyourbodytrulyconnects.Andyoualsodeveloptheinnercorestrengthofwillpower.

DAILYFOCUS

“Ihavethewillpowerandstrengthwithinmetotapintomycorepotential.”

Asyouworkthroughyourcleanse,there’llbedayswhenyouwishtogiveupandcallitquits.Butremember,youhavethestrengthandpowerwithinyoutoachieveanythingyousetyourmind to.Sosetyoumindandyourvisiononbecoming thehealthiest,happiestversionofyoupossible,rightdowntoyourcorebeing.

Take5minutesinthemorningandeveningtositwithyourmantra.Reciteit,ponderit,andletitflowthroughyouasyourmotivationfortheday.

POSEOFTHEDAY

*You’llneedasmallexerciseballorrolleduppillow/mattosupportyourback.

Sitonyourmatwiththesolesofyourfeetonthegroundandtheballbehindyourback.Startwithyourbackstraight.Slowlyroundyourspine,pressingyourlowerbackintotheballforsupport.Asyoudothis,tuckyourchinintoyourchestanddrawyourbellybuttoninto your spine. Keep your knees together. Bring your hands to the back of your legs.Slowlypressbackintotheball,justaninchorso,andliftbackup.Repeatthis12times,

keepingyourspineroundedtheentiretime.

Afterthe12thtime,reachyourarmsforward.Leanintotheballandholdhere.Engageyourcore.Sweeptherightarmbackasyoutwisttotheright.Comebacktothecenterandtwist the left armback. Inhale each timeyou return to the center and exhale each timeyourtwist.Gofor5oneachside.

Whenyouarefinishedthefifthround,takeafewstretchesintothehamstringsandhips.Thesewill help stretch the legs, back, and hips, but also cool and calm you after yourworkout.

SELF-CARETIP:MOISTURIZEWITHOILAFTERYOURSHOWER

Your skin is your largest organ, and to keep it healthy andvibrant, you need to treat itwell. Using oil as a moisturizer will moisturize your skin deeply, without any addedchemicals,sincewhateveryouputonyourbodysoaksintotherestofyourorgans.

After your bath or shower, grab your coconut or sesame oil that you previously usebefore your shower. Lightly rub oil over your arms, legs legs, and torso to deeplymoisturize your skin. You’ll want to keep it light so you don’t feel oily, just deeplymoisturized.

DAILYROUTINE

Onyourninthdaystartbyreachingyourarmsoverheadandstretchingfromfingertipstotoes.Rollontoyourrightsideandpauseforamoment.Takeadeepbreathinandslowlyrollupandoutofbed.Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyourbreathalittlefresher,andstarttostimulatedigestion.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Nextheadtoyourmeditationstation.Inyourmeditation,sitandsilentlyrepeatyourdailymotto.Setatimerfor5minutes.Attheendofthe5minutes,tryyourbreathandposeoftheday.Ifthereistime,giveyourself-caretipatryandpracticeyourexerciseoftheday.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Asalways,youcanhavesomehealthygrains,nuts,orextraproducewithit.Foramid-morningsnack,haveapieceofrawfruitorvegetable.

Haveluncharound12pm.Havefunwithit—tryanewrecipeoranewcombinationoffoods.Ifyouhavecookedvegetablesandgrains,addinasmallrawgreenssaladwithit.Theseenzymeswillhelpyoudigestandkeepreleasingtoxins.Foramid-afternoonsnack,smoothies,juices,fruits,andvegetablesallworkgreatforanenergyboost.*OptionaltimetoexerciseifnotdoneinAM.Fordinner,incorporatemoresteamedandrawproduce,suchasarawsaladwithsouporsteamedvegetables,beans,grains,ornuts.Again,celebrateandhavefun!Trytohavedinnerbetween6and7pm.Youcanhaveanothersmallsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.Beforedriftingoff,tellyourselfonethingyouareproudofaccomplishingtoday.

DayTenMOTTOOFTHEDAY:

“Don’tworryaboutfailures,worryaboutthechancesyoumisswhenyoudon’teventry.”

—JackCanfield

During this cleanse, you are exercising to feel energized. Before you start to exercisetoday, take amental note of how you feel energetically. Do the same thing again postexercise.Howdoyou feel?Areyou tired?More awake?Feeling energized?Or feelingdepleted?Ifyoufeelexhaustedpost-workout,youmaybeexercisingalittletoohard,ornotfuelingupenoughpre-andpost-workout.

Pay attention today to the differences between your left and right sides. Notice theplacesthatfeelopenandtheplacesthatfeeltight.Exercisefromaplaceofnon-judgment,just simply observing with each and every pose. And as you continue throughout theweek,keepthismindfulpatternwithyouthroughallyourworkouts.

DAILYFOCUS

“Iwillreleasefearandtakechances.”

Therearetimeswhenwelimitwhatwecando,becausewebelievewecan’tdoit.Wefearchange,evenonthesmallestlevel,anditcanmakeallthedifference.Asyoubegintoexercise,youmaynoticesomefearstartingtorise.Thisresistancetochange,thefearofchange—whether forgoodor forbad—canoftenkeepusstagnant.Today, take time toconnecttohowyouarefeelingandstarttoreleaseyourfears.

Take5minutesinthemorningandeveningtositwithyourmantra.Reciteit,ponderit,andletitflowthroughyouasyourmotivationfortheday.

POSEOFTHEDAY

BridgePosewillhelpyoutostrengthenyourlegsandback,whileopeningyourchestandheartcentertohelpreleaseyourfearsanddoubts.

Layflatonyourmat.Bendyourkneesandwalkyourfeetintowardyourglutes,untiltheylineupdirectlyunderyourknees.Keepyourkneesandfeethipdistanceapartduringthispose.Slowlyscoopyourtailboneoffthegroundandrollupyourspine,pressingyourhips up toward the ceiling. Roll your shoulders underneath you and clasp your hands,pushing your clasped fist into the ground. Lift your hips higher, bringing your chesttoward your chin. Squeeze your inner thighs for support and engage your abdominalmuscles.Holdfor10breathsandslowlyreleaseyourhands,arms,shoulders,andthenrolldownyourspineontoyourmat.Gentlywalkyoufeettotheedgesofyourmatandknockyourkneestogethertohelpreleaseyourlowerback.

BridgePose

SELF-CARETIP:NETIPOT

ANeti Pot is an excellent tool to cleanse your sinuses and clear your head.Neti Pot’sgently flush your sinus cavities with a salt water solution to remove any buildup andpressurethatmightbebuiltupwithinthem.

Neti Pots can be purchased at your local health food store or pharmacy and usuallycomewithsaltsolutionpackets.Addyourwatertothesolutioninyourpot.Tiltyourheadtothesideandopenyourmouthasyoupourthewaterthroughyournostril.Switchtotheothersidewhenhalfwayempty.

*UsedistilledwateronlyandalwayscleanyourNetiPot.

DAILYROUTINE

Onyourtenthdaystartbythinkingonepositivethoughtoraffirmationforyourdayahead.Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyourbreathalittlefresher,andstarttostimulatedigestion.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Nextheadtoyourmeditationstation.Inyourmeditation,sitandsilentlyrepeatyour

dailymotto.Setatimerfor5minutes.Attheendofthe5minutes,tryyourbreathandposeoftheday.Ifthereistime,giveyourself-caretipatryandpracticeyourexerciseoftheday.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Asalways,youcanhavesomehealthygrains,nuts,orextraproducewithit.Foramid-morningsnack,haveapieceofrawfruitorvegetable.Haveluncharound12pm.Havefunwithit—tryanewrecipeoranewcombinationoffoods.Ifyouhavecookedvegetablesandgrains,addinasmallrawgreenssaladwithit.Theseenzymeswillhelpyoudigestandkeepreleasingtoxins.Foramid-afternoonsnack,smoothies,juices,fruits,andvegetablesallworkgreatforanenergyboost.*OptionaltimetoexerciseifnotdoneinAM.Fordinner,incorporatemoresteamedandrawproduce,suchasarawsaladwithsouporsteamedvegetables,beans,grains,ornuts.Again,celebrateandhavefun!Trytohavedinnerbetween6and7pm.Youcanhaveanothersmallsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.

DayElevenMOTTOOFTHEDAY

“I can’t change thedirectionof thewind,but I canadjustmy sails to always reachmydestination.”

—JimmyDean

Todayyou’llkeepmoving,andyou’llalsoaddinsomesupportedfoodsandstretchestohelp you stay balanced. As you start to exercise more regularly, you may notice yourenergyneedshaveshiftedandyouareabithungrier.Today,addalittlemoreintensitytoyourworkoutroutineandalsoaddinafresh juice,smoothie,handfulofnuts,orenergybarpre-orpost-workout.Thiswillhelpsupportyourbodyandrechargeyourenergy.Youmightneedmoreenergybeforeyourworkoutormoreenergyafteryourworkouttofendoffhunger.Thisisduetotheamountofenergyyouareburningduringyourworkout,butalsoduetotheheatyouarebuildinginyourbody.Whenyourinnerheatrises,socanyourdigestionandhunger rise.To staybalancedand satisfied, tryadding in some fresh fruitsnacks, juices,orsmoothies.Andremember to take time to fold, twist,andstretchyourhipsafteryourworkouts.

DAILYFOCUS

“Whatevermydaybrings,Ihavethestrengthandabilitywithinmetofaceit.”

Asyousitinyourmeditationtoday,allowyourselftoopentothestrengthwithinyoutofaceyourfearsandproblems.Letanynegativitythathasbeencomingupthroughouttheweeks to be recognized, acknowledged, and released.Youhave the strength and abilitywithinyoutoletthemgo.

Take5minutesinthemorningandeveningtositwithyourmantra.Reciteit,ponderit,andletitflowthroughyouasyourmotivationfortheday.

POSEOFTHEDAY

Evenwithalengthystretchingsessionoraregularyogaroutine,therearetimeswhenitfeelsbettertosimplysitinthestretchandholditforafewminutes.Afteraddinginmoreandmoreactivitytoyourroutine,thisposewillhelpyouopenintothehipsbutalsohelptoslowdownyourbreath,cooldown,andfindrelaxation.

ReclinedCobbler’sPose

Lieflatonyourbackwiththesolesofyourfeettogetherandyourkneesopenouttothesides.Bringonehandtoyourbellyandonehandtoyourchest.Simplyholdforabout5minutes, allowingyour knees to slowly sink further and further toward the ground.Letgravitydotheworkhereratherthanforcingthekneesdown.

Whileyourestinthepose,feelthebreathflowinginandoutbeneathyourhands.Feelthehandsriseontheinhaleandfallontheexhale.

SELF-CARETIP:NECKROLLER

Grabafoampoolnoodleorrollupabathtowel.Layflatontheground,youryogamat,orevenyourbed.Placetherollerunderneathyourneckandkeepitthereforabout5minutes.Ifyouanytensioninyourneckorshoulders,itmightfeelintense.Ifitfeelslikeitistense,but releasing, stay for a little longer. If it feels too intense, unroll your towel a bit todecreasetheintensityofthestretch.Asyourelease,tensionandstressthatgetsbuiltupinyourneckandshoulderswillbereleasedandremovedfromyourbody,creatinglessstressandtensioninyourbody,mind,andspirit.

DAILYROUTINE

Onyoureleventhdaystartbyrubbingyourhandstogetherbriskly.Placeyourpalmsoveryoureyesandletthewarmthgentlywakeyou.Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyour

breathalittlefresher,andstarttostimulatedigestion.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Nextheadtoyourmeditationstation.Inyourmeditation,sitandsilentlyrepeatyourdailymotto.Setatimerfor5minutes.Attheendofthe5minutes,tryyourbreathandposeoftheday.Ifthereistime,giveyourself-caretipatryandpracticeyourexerciseoftheday.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Asalways,youcanhavesomehealthygrains,nuts,orextraproducewithit.Foramid-morningsnack,haveapieceofrawfruitorvegetable.Haveluncharound12pm.Havefunwithit—tryanewrecipeoranewcombinationoffoods.Ifyouhavecookedvegetablesandgrains,addinasmallrawgreenssaladwithit.Theseenzymeswillhelpyoudigestandkeepreleasingtoxins.Foramid-afternoonsnack,smoothies,juices,fruits,andvegetablesallworkgreatforanenergyboost.*OptionaltimetoexerciseifnotdoneinAM.Fordinner,incorporatemoresteamedandrawproduce,suchasarawsaladwithsouporsteamedvegetables,beans,grains,ornuts.Again,celebrateandhavefun!Trytohavedinnerbetween6and7pm.Youcanhaveanothersmallsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.

DayTwelveMOTTOOFTHEDAY

“Youareonlyoneworkoutawayfromagoodmood.”

Asmovementbecomesapartofyourdailyroutine,noticethedifferenceitmakesnotonlyinyourbody’sappearance,butinyourstresslevels,yourmind,andinyourdigestion.Noticingtheadditionalbenefits,beyondthepurelyphysical,canhelptokeepyoumoving,exercising,andhealthyforthelongrun.

Todayuseyourexerciseasawayofde-stressingandfindingsomeclarity.Whenyouexercise,youarenotonlydoinggreatthingsphysicallyforyourbody,butyouaredoinggreatthingsonamoresubtlelevel.Exercisehelpstotonetheorgans,whichhelpstoaidinbetterdigestion.Thebetteryourdigestion,thelesstoxicbuildupyouhave,thelessbloatyoufeel,andthebetteryouroverallhealth.

Exercise,whenit’snottoointense,alsohelpsregulateyourbloodpressure-thatthingthat goes up when you are stressed. When your blood pressure lowers, your bodyrecognizesitasasignaltostopstressingandstartrelaxing.

Italsogivesyouthatbriefmomentintimewhenthereisnothingelsetofocusonexcepthowyourbodyismovingandgrooving.Thisletsyoudroptheworries,droptheto-dolistmaking, and simply clear yourmind.Find a little extra peaceofmind inyourworkoutroutinetodayandonward.

DAILYFOCUS

“IexercisetobethehappiestmeIcanbe-physically,emotionallyandmentally.”

The isnowayaround it.Exercise can lift yourmood, releasehappyendorphins, andhelpyoufocusonsomethingother thanthe things thataregoingwrongforyou.Takeafewminutes to reaffirm thiswithyourself.Themoreyouhear it, themoreyou start tobelieveit.Andthemoreyoustarttoreallycometotrustandleanonthepowerofmovingyourbody

Take5minutesinthemorningandeveningtositwithyourmantra.Reciteit,ponderit,andletitflowthroughyouasyourmotivationfortheday.

POSEOFTHEDAY

Thisstretchworkdeepintothehipsandthebackofyourlegtohelpreleasetoxins,built-upenergy,andstress,leavingyoualittlemorerefreshedandlimberpost-stretch.

Figure4Stretch

Sitwithatallspineandyoulegsextendedoutinfrontofyou.Bringyourrightankleacrossyourleftthigh,rightaboveyourknee.Letyourrightkneeopentotheside,soyourlegs look likeanumber4.Keepboth feet flexed.Gentlypressyour rightkneedown tostretchyourrighthipandfoldforwardoveryourlegs,grabbingtheleftfootifaccessible.If you can’t quite reach your toes or foot, simply rest your hands alongside your shin.Holdfor10breathsandswitchsides.

*Ifneeded,youcandothissittingagainstawalltohelpkeepyourspinelong.

SELF-CARETIP:COOLTOWELFORYOUREYES

Acooltowelplacedoveryoureyescanhelpyoude-stressandrechargealmostinstantly.Soaka towel inwaterwith a fewdrops each of lavender and eucalyptus essential oils.Place in the refrigerator for at least an hour. Gently place over your eyes while lyingdown.Staytherefor5minutes.

DAILYROUTINE

Onyourtwelfthdaystartbytakingadeepinhaleandexhale.Slowlyopenyoureyesandstretchyourarmsoverhead.Rollontoyoursideandslowlysitup.Closeyoureyesagainandsittall,takingthreemoredeepbreaths.Checkinwithyourthoughts,yourbody,andyourenergy.Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyourbreathalittlefresher,andstarttostimulatedigestion.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Nextheadtoyourmeditationstation.Inyourmeditation,sitandsilentlyrepeatyourdailymotto.Setatimerfor5minutes.Attheendofthe5minutes,tryyourbreathandposeoftheday.Ifthereistime,giveyourself-caretipatryandpracticeyourexerciseoftheday.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Asalways,youcanhavesomehealthygrains,nuts,orextraproducewithit.Foramid-morningsnack,haveapieceofrawfruitorvegetable.Haveluncharound12pm.Havefunwithit—tryanewrecipeoranewcombinationoffoods.Ifyouhavecookedvegetablesandgrains,addinasmallrawgreenssaladwithit.Theseenzymeswillhelpyoudigestandkeepreleasingtoxins.Foramid-afternoonsnack,smoothies,juices,fruits,andvegetablesallworkgreatforanenergyboost.*OptionaltimetoexerciseifnotdoneinAM.Fordinner,incorporatemoresteamedandrawproduce,suchasarawsaladwithsouporsteamedvegetables,beans,grains,ornuts.Again,celebrateandhavefun!Trytohavedinnerbetween6and7pm.Youcanhaveanothersmallsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.Ifyoufeelrestlessbeforebed,takeamomenttobreathedeeplyandstretch.

DayThirteenMOTTOOFTHEDAY:

“Youlivelongeronceyourealizethatanytimespentbeingunhappyiswasted.”

—RuthE.Renkl

Todaychooseyourfavoritetypeofexerciseandhavefunworkingout!

Whether it’s running, yoga, Pilates, or softball, choose your favorite type of exerciseand spend some time today practicing and playing it. When you start to connect tosomethingthatyoureallyenjoy,itbecomeslessofachoreandmoreofatreat.Themore

youenjoyyourexercise,themorelikelyyouaretokeepdoingit.Weeasilygetwrappedupinwhatweshouldbedoing,howweshouldbeburningthemostenergy,andhowweshould be strengthening with specific weight sets, but if we don’t enjoy it, it’s almostguaranteedtobetemporary.

Take time today to find theworkout that isenjoyable toyou.Take60minutesoutofyourdayforthisexercise.StayindoorsandrunonyourtreadmillorpopinaDVD.Dancearoundyourhouse.Gooutsideandrun,PaddleBoard,orswim.Whateveritisthatmakesyourheartsing,makesyoufeelalive,andclearsyourmindistherightoneforyou.

Makeapromisetoyourselftokeepexercisingforyouroverallhealthandforthefunofit.Observeyourenergyandhowamazing it feels tobehealthy.Whenyounurtureyourbody through healthy foods, exercise, and thoughts, you are more likely to formsupportivehabitsforlife.

DAILYFOCUS

“TodayIwillopentohappinesswithinmyworkout.”

Allowyourselfthefreedomtobehappyduringyourexercise.Stopbeatingyourselfupphysicallyandemotionally.Stopandactuallyenjoy thebreathmoving throughyou, thepumping of your heart beat, and the strength of your body. Drop the judgment, the”should,”andsimplystartenjoyingthefreedomofmovingyourbody.

Take5minutesinthemorningandeveningtositwithyourmantra.Reciteit,ponderit,andletitflowthroughyouasyourmotivationfortheday.

POSEOFTHEDAY

Thisposewillhelploosenthebackofthelegsandshoulders,aswellascoolyoudownafteranyvigorousexercise.Standwithyourfeettogether.Stepyourleftfootbackalmostasfarasyoucan.Turnyourtoesslightlyouttotheside.Bendyourrightkneeoveryourankleandpressintotheheelofyourleftfoot,rootingitdownintotheground.Reachyourarmsbehindyouandclaspyourhands.Stretchyourshouldersbackasyouliftyourheartandfoldforward,bringingyourheadtowardyourrightheel.Keepsqueezingintoyourleftquadricep to lengthen your leg and plant your left heel down. Hold for 5 breaths andswitchsides.

HumbleWarrior

SELF-CARETIP:MASSAGE

Stressoftenholdsitselfinpressurepointsalongourbodies.Today,massagepress,orrubtheseareasoftensioninyourhands,feet,andshoulders.Squeezeintothecenterofyourhand with your thumb and hold it for a few seconds. Slowly release and wiggle yourfingers.Pressyourthumbsintothecentersofyourfeetandrubfromtheballsofyourfeettoyourheels.Reach toyouroppositeshoulder,at thebaseofyourneckandpressyourfingertips into your shoulder to release tension. Take aminute to two for each area oftension,slowlystartingtoletthetensionandstressmeltaway.

DAILYROUTINE

Onyourthirteenthdaystartbyrollingyourwristsandanklesandwigglingyourfingersandtoestowakeup.Slowlyopenyoureyesandstretchyourarmsoverhead.Rollontoyoursideandslowlysitup.Closeyoureyesagainandsittall,takingthreemoredeepbreaths.Checkinwithyourthoughts,yourbody,andyourenergy.Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyourbreathalittlefresher,andstarttostimulatedigestion.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Nextheadtoyourmeditationstation.Inyourmeditation,sitandsilentlyrepeatyourdailymotto.Setatimerfor5minutes.Attheendofthe5minutes,tryyourbreathandposeoftheday.Ifthereistime,giveyourself-caretipatryandpracticeyourexerciseoftheday.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Asalways,youcanhavesomehealthygrains,nuts,orextraproducewithit.Foramid-morningsnack,haveapieceofrawfruitorvegetable.Haveluncharound12pm.Havefunwithit—tryanewrecipeoranewcombinationoffoods.Ifyouhavecookedvegetablesandgrains,addinasmallrawgreenssaladwithit.

Theseenzymeswillhelpyoudigestandkeepreleasingtoxins.Foramid-afternoonsnack,smoothies,juices,fruits,andvegetablesallworkgreatforanenergyboost.*OptionaltimetoexerciseifnotdoneinAM.Fordinner,incorporatemoresteamedandrawproduce,suchasarawsaladwithsouporsteamedvegetables,beans,grains,ornuts.Again,celebrateandhavefun!Trytohavedinnerbetween6and7pm.Youcanhaveanothersmallsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.Ifyoufeelrestlessorsorebeforebed,takeamomenttobreathedeeplyandpracticeyourposeofthedayagain.

DayFourteenMOTTOOFTHEDAY

“Clearyourmindofcan’t.”

—SamuelJohnson

Todaystarttoseetheprogressyouhavemade.Asyoumoveintothethirdweekofyourcleanse,eatingandexercisinghavestartedtobecomearegularpartofyourday,asiftheyarealmostautomatic,withoutevenhavingtothinkaboutthem.Inyourthirdweek,trytokeepthismindsetwhileyouincorporateyournewhabitsintoyourdailylife.

Attheendofyoursecondweek,youhavehadtimetointegratenotonlyhealthyfoodsintoyourlifestyle,butalsohealthyexercise.Noticehowitseemsjustalittleeasiertofitallof this intoyourday. Ithasstarted tobecomeahabit,partofyour lifestyle.Youarebeginning toput together thepiecesof thepuzzle thatmakesup thehealthiest,happiestversionofyou.Today,continuetoeathealthy,wholefoodsandworkouttogainenergy,havefun,andimproveyourmood.

DAILYFOCUS

“Isimplycan.IknowIcan.”

Whenyouletgoof“can’t”,yousimplyreplaceitwithcan.Attheendofthissecondweek,youmaybefeelingalotof“can’t,”poppingup.Asin“Ican’tcontinueforanotherweek.”Inyoumeditationpracticetoday,sitwiththeword“can.”Starttobelievethatyoureallycan—youcandoorbeanything.Andyoucanfinishthiscleansewithcommitmentandstrength.

Take5minutesinthemorningandeveningtositwithyourmantra.Reciteit,ponderit,andletitflowthroughyouasyourmotivationfortheday.

POSEOFTHEDAY

Groundyourselfinyourstrength.

InaWarriorPose,youarebuildingstrength,opening thehips,andstarting togroundintoyourfeet.Thisgroundingofyourenergyhelpstokeepyoufocusedandcalm.

Standwithyourfeetapartwiderthanyourhips(about3to4feet).Turnyourrighttoesto thesideandbendyour rightkneeoveryourankle.Bringyourarms toa“T”andsetyourgazesteadyoveryourrighthand.

WarriorII

Feelyourrightbigtoepressintothegroundandthecenterofyourleftheelpressdown.Holdfor5breathsandswitchsides.

SELF-CARETIP:NON-STOPJOURNALING

Today, for 5 to 10minutes, journalwithout stopping.You can start bywriting aboutanythingthathasbeenarecurringthemewithyourthoughtsoverthepastfewweeks,youcouldwriteabouthowyouhave feltover thecleanse,or just startwritingandseewhatcomesout.Setatimerandkeepwritingtheentiretime.Whenyoucan’tthinkofanythingelsetowriteabout,it’sok,justkeepyourpenmoving,writedown“I’mnotsurewhattosay”oranythingelsethat isonyourmindat that time.Afterward,you’llhavecreatedalittlemorespaceinyourmindandthoughts,aswellaspossiblygainedsomeinsightsintoyour thought patterns, progress, or anything else thatmay have been stickingwith youthroughoutthe14dayssofar.

DAILYROUTINE

Onyourfourteenthdaystartbytakingamomenttoacknowledgethegreatworkyouhavedoneoverthepastfewweeksandthestrengthyouhavewithinyou.Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyourbreathalittlefresher,andstarttostimulatedigestion.

Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Nextheadtoyourmeditationstation.Inyourmeditation,sitandsilentlyrepeatyourdailymotto.Setatimerfor5minutes.Attheendofthe5minutes,tryyourbreathandposeoftheday.Ifthereistime,giveyourself-caretipatryandpracticeyourexerciseoftheday.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Asalways,youcanhavesomehealthygrains,nuts,orextraproducewithit.Foramid-morningsnack,haveapieceofrawfruitorvegetable.Haveluncharound12pm.Havefunwithit—tryanewrecipeoranewcombinationoffoods.Ifyouhavecookedvegetablesandgrains,addinasmallrawgreenssaladwithit.Theseenzymeswillhelpyoudigestandkeepreleasingtoxins.Foramid-afternoonsnack,smoothies,juices,fruits,andvegetablesallworkgreatforanenergyboost.*OptionaltimetoexerciseifnotdoneinAM.Fordinner,incorporatemoresteamedandrawproduce,suchasarawsaladwithsouporsteamedvegetables,beans,grains,ornuts.Again,celebrateandhavefun!Trytohavedinnerbetween6and7pm.Youcanhaveanothersmallsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.Beforedriftingofftosleep,congratulateyourselfonfinishingyoursecondweek.

ChapterEight:WeekThree:IncorporateWeekthreeishere:Youhavemadeitoverhalfwayandarenowinthehomestretchofyourdetoxprogram.Thismeansthatthesehabits you are establishing are starting to becomepart of youreveryday routine, and as you embark in this last leg of yourjourney,youcanstart toplug them intoyour“normal” routinesotheyhaveabetterchanceoflastingpost-detox.Thefocussofarhasbeenmainlyonexerciseandfood,andhowtheycanbeusedtohelpyoudetoxandgethealthy.Asyoustarttoincorporatealloftheseintoyourdailyroutine,letthembecomealmostautomatic.Thefocusshiftsnowonpreparingyouforyourregularliferoutines,withthemainfocusofthisweekonconnectinginwardtonoticehowthesechanges have started to take root and really change your life. By the end of theweek,you’ll start to let your focus actually drift away frommapping out exactlywhat to eat,whentoeat,andhowmuchtoexercise.Letthepiecesfallintoplaceabitandtakenoticeofalloftheknowledgeyouhavelearnedoverthepasttwoweeks.

Asthisweekprogresses,starttoshiftevenmoreoutofjustthefoodandfitnessportionofyourhealthandstarttofocusmoreonyourinnerhappinessandstresslevels.Tomorrow,DayFifteen,youwillbegintoletgooftherestraintsofyourdietandexercise.Letthemcome toyounaturally,as theyarenow justa regularpartofyour routine. Instead, shiftyour focus to how you feel and how you can settle yourself in moments of negativefeelings,orhowyoucanexploreanddeepenthepositiveconnections.Eachdaytakeafewextraminutestojournalorsitandpayattentiontohowyourenergyhasshifted,howyourmoodhas shifted, andmaybe evenhowyour demeanor has shifted.There are somanymore positive benefits to a detox than just better looking skin and possibly a smallerwaistline.Thoseare the smallerbenefits.The largerbenefitsare the subtlechangesandshiftsinyourthoughtsandyouroutlookonyourlife.Thekeytorememberthisweekisthatalloftheworkyouhavedonesofarhasledyoutothispoint.Bycaringforyourbodythrough nutritious foods and healthy exercise, you are now able to open to the deeperconnectionoftheinnerself.Andremembertofeelproudofyourselfthisweek!Youarenearing the end and havemadeHUGE changes to support the healthy, happy life youdeserve.

EXERCISE

Thisweekyouwillslowdownyourexerciseroutinejustabittogetyoubackintoamorenormal routine. Remember that the idea is to feel better andmore energized after youexercise.Sticktoyourweeklyroutineandtrytoexercisearoundthesametimeeachday.Thiswayyourbodywillstarttocraveexercisearoundthattimeofday,youwillbegintogetused to theenergizingboost,andyou’ll start toplan it inaspartofyourpost-detoxroutine.

FOOD

Tryoutsomenewrecipesfromyourbookandfeelfreetomakeupyourown!Makethiscleanse as fun as you can by adding in some of your favorite recipes. Just stick to thefoodsonyourdo’sanddon’tslistandgetcreative.

Usethesesimpleguidelinestohelpyounavigateyourmenuwithease.

FOODPRINCIPLES:

-Wholefoods-Cookedandraw-Nogluten-Limitsoyto2to3timesperweek-Nodairy;nomeat-Lowacid

DayFifteenMOTTOOFTHEDAY

“Thereisdeepwisdomwithinourveryflesh,ifwecanonlycometooursensesandfeelit.”

—ElizabethA.Behnke

Onday fifteen, take some time tocheck inonyourself.Start to turnyour focus towardhowyouarefeelingonadeeperlevel,ratherthanjustwhatyouareeatinganddoing.Areyoufrustrated,cranky,orupsetduringthisdetox?Doyoufeelrestricted?Areyouanxiousor nervous about the program ending? Or are you feelingmore energized, lighter, andoverallalittlebrighter?Thereisnorightorwronghere.Justtakeafewmomentstoseehowyouarefeeling.Writeitdownandseewhatmightbemakingyoufeelthatwayandhowyoucansupportitordeepenit.

Focusingall thetimeonwhatyouareeating,howmuchyouareeating,what typeoffood,andhowandwhenyouexercisecanbeoverwhelming.Hopefully,someofthestressofthisisstartingtoleaveyouinthisthirdweek,asthesepracticesbecomemoreapartofyourdailylife.Evenso,todaytuneinandcheckinonyourself.Areyoufeelingstressedor letting the stress start to go?Are you a typeA personwho feels they need to do a“perfect”cleanse?Areyouthetypewhodoesn’tgiveasmucheffortasyoucould?Eitherofthesecanleadtostress,whichultimatelyleadstoadecreaseinhealthandhappiness.Today, and throughout thisweek, you’ll focus onyou so you can tune in to your innerstate.

DAILYFOCUS

“Ireleasemycontrolandallowmysensestoguideme.Iwilllistentomybodyandmymindintheirstillness.”

Asyou letgoof thepush thisweekandyou letgoof the controlledand regimented

practicesofyourcleanse,starttositinstillness.Asyousit,letthecontrolgoandletyoursensesbeyourguide toopenyourbodyandmind.Let thesensesbe thegatewayto theknowledgeofhowyouaredoing,feeling,andthriving.

Take5minutesinthemorningandeveningtositwithyourmantra.Reciteit,ponderit,andletitflowthroughyouasyourmotivationfortheday.

POSEOFTHEDAY

Feelyourfeetandpushdownintothem.

Chairposeissimilartoasquatwiththelegsandfeettogether.InChair,youarepushingyourenergydownwardtoconnectintotheearthbeneathyou.Youfeeltheweightofthebodysinkingintothehipsandpressingthroughtheheels.

Standwithyourfeet togetherandyourhandstogetheratyourheart.Bendyourkneesandhingeatyourhips.Giveyour toesa littlewiggle to feelyourheelspressingdown.Holdfor10deep,slowbreaths.

ChairPose

SELF-CARETIP:STEAMFACIAL

Steamcanhelpopenpores,clarifyyourskin,awakenyoursenses,andrelaxyou.

Warmalargebowlofwateruntilitishotandsteamy,butdoesnotburnyou.Sprinkleina few drops of lavender essential oil to calm you, eucalyptus to open you pores andsinuses,andteatreeoiltocleanse.Placealargetoweloveryourheadandleanoverthebowl.Let the toweldrapecompletelyover it to lock in thesteamandmoisture.Breathedeeplyandstayuntilthesteamdisappears.

DAILYROUTINE:

Onyourfifteenthdaystartbybeinggratefulfortakingthetimetoconnectbacktoyou.

Scanthroughyourbodyfromyourtoesandfingertips,upthroughyourlimbs,intoyourtorso,upyourneck,andintoyourhead.Noteanyareasthatfeeltenseandanyplacesthatfeelopen.Takeadeepbreathintothemandexhaleoutthoughyourmouth.Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyourbreathalittlefresher,andstarttostimulatedigestion.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Nextheadtoyourmeditationstation.Inyourmeditation,sitandsilentlyrepeatyourdailymotto.Setatimerfor5minutes.Attheendofthe5minutes,tryyourbreathandposeoftheday.Ifthereistime,giveyourself-caretipatryandpracticeyourexerciseoftheday.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Asalways,youcanhavesomehealthygrains,nuts,orextraproducewithit.Foramid-morningsnack,haveapieceofrawfruitorvegetable.Haveluncharound12pm.Havefunwithit—tryanewrecipeoranewcombinationoffoods.Ifyouhavecookedvegetablesandgrains,addinasmallrawgreenssaladwithit.Theseenzymeswillhelpyoudigestandkeepreleasingtoxins.Foramid-afternoonsnack,smoothies,juices,fruits,andvegetablesallworkgreatforanenergyboost.*OptionaltimetoexerciseifnotdoneinAM.Fordinner,incorporatemoresteamedandrawproduce,suchasarawsaladwithsouporsteamedvegetables,beans,grains,ornuts.Again,celebrateandhavefun!Trytohavedinnerbetween6and7pm.Youcanhaveanothersmallsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.

DaySixteenMOTTOOFTHEDAY

“Thebodyneverlies.”

—MarthaGraham

On the sixteenthday, start tobecomemoreawareofyournewfoundhealth andenergy.Payattentiontohowyoufeelbeforeandaftereatingyourmealsandworkouts.Noticeanychanges or shifts that occur after these activities. Start to think of this as ameditationpractice.Observeyourbodyandmindaftereachmeal,snack,orworkout.Starttonoticeifthefoods,drinks,andactivitiesareenhancingordepletingyourenergylevels.

DAILYFOCUS

“Iamrootedinlifeandinmyself.Iamstable,safeandsecure.Ilovemybodyandtrustinitswisdom.”

Themoreyougetgroundedinyourownbody,themoreyoucanstarttotuneintothesensations within it. Remember, the body never lies. The sensations, aches, pains,openings, releasesyou feelwithinyourbody are the truth.They arewhat guideyou toestablishtrust.Themindofteninterpretsthesesensationsdifferentlythantheyare.Starttotrustyourbody.Trustwhatyoufeel.

Take5minutesinthemorningandeveningtositwithyourmantra.Reciteit,ponderit,andletitflowthroughyouasyourmotivationfortheday.

POSEOFTHEDAY

Thisstandingposefirmlyawakens the legs, rootingfromthepelvis,downthe legs,andintothefeet.

Standwithyourfeetapartthreetofourfeet.Turnyourrighttoestotheside.Reachyourarmstoa“T”shape,straightoutfromyourshoulders.Pushyourrighthipcreasetowardyourleftheelandreachyourrightfingertipsforward.Keepthearmsina“T,”butreachthe rightarm towardyour rightbig toeand the leftarmup to theceiling.Thehipswillkeeppushingbacktowardtheleftlegandfoot.

Bothlegsarestraightinthispose.Pushyourleftheelfirmlyintothegroundandpressjustasfirmlyintoyourrightbigtoe.

TrianglePose

Holdfor10breathsandswitchsides.

SELF-CARETIP:SOAKUPSOMESUNSHINE!

Ifit’ssunnyatalloutside,orevenifit’scoldanddreary,headoutsideforawalk,afrolic,or just sit outside and have a cup of tea. The sunshine and air outside will help toreinvigorateyou,wakeyouup,andrefreshyou.Trythisearlyinthemorningoranytime

during the day that you feel tired or need a break.Feel refreshed and rechargedby thesunlight.

DAILYROUTINE

Onyoursixteenthdaystartbytakingadeepbreathinandoutthroughyournose.Inhaleandfeelyourbellyfill.Exhaletoletitgo.Repeatthis5times.Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyourbreathalittlefresher,andstarttostimulatedigestion.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Nextheadtoyourmeditationstation.Inyourmeditation,sitandsilentlyrepeatyourdailymotto.Setatimerfor5minutes.Attheendofthe5minutes,tryyourbreathandposeoftheday.Ifthereistime,giveyourself-caretipatryandpracticeyourexerciseoftheday.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Asalways,youcanhavesomehealthygrains,nuts,orextraproducewithit.Foramid-morningsnack,haveapieceofrawfruitorvegetable.Haveluncharound12pm.Havefunwithit—tryanewrecipeoranewcombinationoffoods.Ifyouhavecookedvegetablesandgrains,addinasmallrawgreenssaladwithit.Theseenzymeswillhelpyoudigestandkeepreleasingtoxins.Foramid-afternoonsnack,smoothies,juices,fruits,andvegetablesallworkgreatforanenergyboost.*OptionaltimetoexerciseifnotdoneinAM.Fordinner,incorporatemoresteamedandrawproduce,suchasarawsaladwithsouporsteamedvegetables,beans,grains,ornuts.Again,celebrateandhavefun!Trytohavedinnerbetween6and7pm.Youcanhaveanothersmallsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.

DaySeventeenMOTTOOFTHEDAY

“To lose our connection with the body is to become spiritually homeless. Without ananchor,wefloataimlessly,batteredbythewindsandwavesoflife.”

—AnodeaJudith

OnDayseventeen,youarehalfwaythroughyourlastweekofthedetox.Todayiswhenyoucanreallybegintopracticeyournewhabitsinyourdailyroutine.Takecarefullookat

howyourdayhasbeenflowingthroughoutrecentweeks.Bynow,hopefully,youareableto incorporate healthy eating and exercise into your diet without too much thought orstress. But maybe meditation or moments of stillness might be harder to keep up. Ormaybeyouknowthatyouarethetypeofpersonwhostrayscompletelyoncethestructureisover.Startplanningnow.Makesomecharts,mapitonyourcalendar,oraddreminderstoyourphone.Themoreyoutakechargenow,thelessstressedyou’llbethefirstdaypostdetox.Starttothinkabouthowyoucanincorporatetheseintoyourregularroutine,onceyoudon’thavethedaysmappedoutforyouanymore.Todaytakeafewmomentstolookatyourscheduleandseewhereyoucan find time toshop,meditate,cook,andexerciseoncetheDetoxisover.

Where can you find time tomeditate?When can you exercise?What foodswill youmakeapriority?Startnowtoprepareyourselffortheendoftheweek.

You’vegotthis!You’vemadeitsofaralready;youhaveeverytoolwithinyoutomakethishappen!

DAILYFOCUS

“MybodyismyhomeandIloveandrespectit.”

Within your skin, within your bones, yourmuscles, your tissues, is where your truehomeresides.Nomatterwhereyoulive,whatyouexperience,orhowyoufeel,yourinnerhometravelswithyou,alwayssteady,alwaysloyal.Takeamomenttodaytoreaffirmyourcommitmenttotreatyourhome,whereyoursoulresides,withloveandrespect.Eachandeverymomentofeachandeveryday.

Take5minutesinthemorningandeveningtositwithyourmantra.Reciteit,ponderit,andletitflowthroughyouasyourmotivationfortheday.

POSEOFTHEDAY

Sit on a mat, pillow, cushion, or blanket with your legs stretched out in front of you.Lengthenyourspineandslideyourrightlegopentotheedgeofyourmat.Bringthesoleof your left foot to you right inner thigh. Turn over your right leg, keeping your spinelong.Slowlyhingeatyourhipstofoldforward.Youcanrestyourhandsontheground,your shin, or reach for your toes. Just keepyour chest reaching towardyour shin, yourgazeatyourtoes,andyourshoulder-bladesdrawingbackanddowntohelplengthenyourspineasyoufold.Holdfor10breathsandswitchsides.

HalfForwardFold

SELF-CARETIP:MEDITATIVEWALK

Naturehasawayoftakingusoutofourhead,intoourbodies,andintotheworld.Whenweconnecttonature,ourstresslevelstendtocomedownandwecangetintoameditativestateofmindmoreeasilythanonatreadmilloratthegym.

Today,headoutsideforaslow,quietwalksomewhereinnature—maybethewoods,alake,thebeach,yourneighborhood,oranearbypark,somewherewithoutalotoftraffic.Witheachstep,feelyourheel,arch,andtoespresstowardtheground.Youcancountyourstep or repeat your mantra with each step. The idea is that you start to tune in to themomentandintoeachstep,lettingallotherworries,aches,stress,andtensiondriftaway.Keepdoingthisfor5to10minutes,or100steps.

DAILYROUTINE

Onyourseventeenthdaystartbystretchingyourarmsoverhead.Reachthroughyourfingertipsandtoes.Takeadeepbreathinandasyouexhalesitupandreachforyourtoes.Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyourbreathalittlefresher,andstarttostimulatedigestion.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Nextheadtoyourmeditationstation.Inyourmeditation,sitandsilentlyrepeatyourdailymotto.Setatimerfor5minutes.Attheendofthe5minutes,tryyourbreathandposeoftheday.Ifthereistime,giveyourself-caretipatryandpracticeyourexerciseoftheday.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Asalways,youcanhavesomehealthygrains,nuts,orextraproducewithit.Foramid-morningsnack,haveapieceofrawfruitorvegetable.Haveluncharound12pm.Havefunwithit—tryanewrecipeoranewcombinationoffoods.Ifyouhavecookedvegetablesandgrains,addinasmallrawgreenssaladwithit.Theseenzymeswillhelpyoudigestandkeepreleasingtoxins.Foramid-afternoonsnack,smoothies,juices,fruits,andvegetablesallworkgreatforanenergyboost.*OptionaltimetoexerciseifnotdoneinAM.Fordinner,incorporatemoresteamedandrawproduce,suchasarawsaladwithsouporsteamedvegetables,beans,grains,ornuts.Again,celebrateandhavefun!Trytohavedinnerbetween6and7pm.Youcanhaveanothersmallsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.Ifyour

mindiswanderingbeforebed,sitandjournaltogetallofyourthoughtsout.Thensinkintoaforwardfoldandtakethreedeepbreaths.

DayEighteenMOTTOOFTHEDAY

“Here in this body are the sacred rivers, here are the sun and themoon, aswell as thepilgrimageplaces.Ihavenotencounteredanothertempleasblissfulasmyown.”

—SarahaDoha

Youarealmostthere.Takethetimetodaytohavefunwithyourfoodandfitness.Oneofthe best ways to stay grounded and ward off stress - treat yourself once in a while.Treatingyourself isoneof themainfocusesonself-care. Ifyoudon’t take time to treatyourself,you’llfindyoustarttogrowgrumpyandstressed.Treatyourselftoaworkoutorhealthyfoodyouhavewantedtotry,butmaybehavebeenputtingoff.Getcreativeinthekitchenandtryafunneworfavoriterecipe.Andbecomecreativewithyourworkout.Trysomethingnewandexciting,orheadoutforyourfavoriteworkout.Maybetakeayogaorbarre class at a studio you’ve been waiting to try. And just have fun! Do you have ahealthyfoodorrestaurantyoukeepfindingreasonstoputofftrying?Goaheadandtreatyourselftoday.You’vemadeitsofar,andyouonlyhaveafewdaystogo.Treatyourselfwelltoday,soyou’llbebetterabletodealwithstresstomorrowandbeyond.

DAILYFOCUS

“MybodyismytempleandIwilltreatitwithlove.”

Yourbodyisyourtemple.Itistheplacethatholdstheyouthathasnoboundaries.Treatyourselfwithlove,staygroundedwiththatlove,andlettherestmeltaway.

Take5minutesinthemorningandeveningtositwithyourmantra.Reciteit,ponderit,andletitflowthroughyouasyourmotivationfortheday.

POSEOFTHEDAY

Thishelpsyour stretch the legsafterworkingout,plus itgroundsyourenergy,keepingyousteadyandde-stressed.

SeatedForwardFold

Sitonamat, pillow, cushion,oryogablock.Reachyour legs straightout in frontofyou.Feelyour spine lengthenasyousit tall.Let the ribcage liftoff thewaistanddrawyourshoulderbladesbackanddown.Hingeforwardslightlyfromyourhip,keepingyourspinelong.Thinkchintoshinsasyoufoldtohelpyoukeeplengththroughthespine.Holdfor10breaths.Note*Yourhandsdonothave to reachyour toes,youcanalwaysplacethemontheshinsorbesideyourlegs.

SELF-CARETIP:SLEEP

One of the best and easiestways to treat yourself is to get extra sleep. Sometimes, nomatter how much sleep you get, you might get worn out of just need a quick nap torecharge.Thisisusuallyyourbodieswayoftellingyoutotakeabreak,heal,andrebuildbeforeyougetsick.

Today,takesometime,evenjust10minutes,togetalittleextrasleep.Ifyouarefeelingtiredduringtheday,takeanap.Youcanalsosleepinafewextraminutesorheadtobedafewminutesearlier.Howeveryoudoit,allowyourselfthesefewmomentstocompletelyrest,recover,andrecharge.

DAILYROUTINE

Onyoureighteenthdaystartbysettingyourownintentionforthedayahead.Whatwouldyouliketobringintoyourlifetoday?Howwouldyouliketodaytofeel?Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyourbreathalittlefresher,andstarttostimulatedigestion.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Nextheadtoyourmeditationstation.Inyourmeditation,sitandsilentlyrepeatyourdailymotto.Setatimerfor5minutes.Attheendofthe5minutes,tryyourbreathandposeoftheday.Ifthereistime,giveyourself-caretipatryandpracticeyourexerciseoftheday.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Asalways,youcanhavesomehealthygrains,nuts,orextraproducewithit.Foramid-morningsnack,haveapieceofrawfruitorvegetable.Haveluncharound12pm.Havefunwithit—tryanewrecipeoranewcombinationoffoods.Ifyouhavecookedvegetablesandgrains,addinasmallrawgreenssaladwithit.Theseenzymeswillhelpyoudigestandkeepreleasingtoxins.Foramid-afternoonsnack,smoothies,juices,fruits,andvegetablesallworkgreatforanenergyboost.*OptionaltimetoexerciseifnotdoneinAM.Fordinner,incorporatemoresteamedandrawproduce,suchasarawsaladwithsouporsteamedvegetables,beans,grains,ornuts.Again,celebrateandhavefun!Trytohavedinnerbetween6and7pm.Youcanhaveanothersmallsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.

Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.Ifyoufeelextraawakewhenyouheadtobed,tryacupofwarmwaterorchamomileteatosootheyouintosleep.

DayNineteenMOTTOOFTHEDAY

“It’snotwhoyouarethatholdsyouback,it’swhoyouthinkyou’renot.”

—Anonymous

Todayputyourskillstothetestinasocialsetting.Goouttoeatwithfriendsorfamily,orinvitepeopleover toyourhouse. In a social setting, seewhat it’s like to continuewithyourpatterns.Asyouheadoutforsomesocialengagements,bringyour toolswithyou.Scheduleinyourexerciseanddailytips,poses,andpractices.

For your food choices, checkwhere you are going ahead of time.Most places havesomekindofvegetarian,glutenfreeoption.Ifnot,makesomethingaheadoftime.Sincethereisnoalcoholorcoffeeonthecleanse,trysparklingwaterandlimeorgreentea.Gethomeintimeforplentyofsleep.Itsoundsrestrictive,butwhenyoutakecareofyourselfandstayenergized,youarebetterabletoenjoyalloflife’sexperiences.

Remember,it’snotaboutdeprivation-enjoyrealfood,realfun,andrealenergy!

DAILYFOCUS

“IwillnotletpreconceivednotionsaboutwhoIamholdmeback.”

We are often too easy to judge ourselves based onwhowe thinkwe are or are not.Todayinyourmeditation,letgooftheimagesyouhaveofyourselfthatarelimiting.Anynotionsthatyouarenotenough,thatyouarenotworthit,orthatyouarenotperfectlyyoucanstarttofallaway.Replacethesewiththethought“Iamenough,Iamworthit,andIamperfectlyme.”

Take5minutesinthemorningandeveningtositwithyourmantra.Reciteit,ponderit,andletitflowthroughyouasyourmotivationfortheday.

POSEOFTHEDAY

This pose helps to ground you by pushing the weight into your feet and supports thecleansingprocessbywringingtoxinsfromtheorgans.

Standwithyourfeettogether.Sitintoasquatwithyourkneestogether.Bringyourhandtogether at your heart.Keep thekneesbent andhinge at thehips.Slowly twist to yourright, hooking the left upper arm across your right thigh. Make sure your knees stayalignedtogether.Holdfor5breathsandswitchtotheotherside.

ChairTwist

SELF-CARETIP:CHEWYOURFOOD

Sinceyoumightbeheadingoutforamealordiningwithfamilyandfriends,spendsomeextratimeslowingdownandbeingawareofhowyoufeelwhileyouareeating.Itisverycommon to eatquickly,not fully chewing, tasting,or enjoyingourmeals.This leads topoordigestionandalsocanleadtoovereating,bloating,andfullness.

Today,taketimetoreallychewyourfood.Cheweachbite20times.Itmightseemlikealot,butyou’llprobablynoticehowmuchmoreyoutasteandhowyourbodyfeelswitheatbite.Staytunedinandawarebychewingslowlyandwithintention.

DAILYROUTINE

Onyournineteenthdaystartbytakingadeepinhaleandexhale.Remindyourselfthatyouareanamazingbeingwhocandoanythingyoubelievein.Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyourbreathalittlefresher,andstarttostimulatedigestion.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Nextheadtoyourmeditationstation.Inyourmeditation,sitandsilentlyrepeatyourdailymotto.Setatimerfor5minutes.Attheendofthe5minutes,tryyourbreathandposeoftheday.Ifthereistime,giveyourself-caretipatryandpracticeyourexerciseoftheday.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Asalways,youcanhavesomehealthygrains,nuts,orextraproducewithit.Haveluncharound12pm.Havefunwithit—tryanewrecipeoranewcombinationoffoods.Ifyouhavecookedvegetablesandgrains,addinasmallrawgreenssaladwithit.Theseenzymeswillhelpyoudigestandkeepreleasingtoxins.Foramid-afternoonsnack,smoothies,juices,fruits,andvegetablesallworkgreatforan

energyboost.*OptionaltimetoexerciseifnotdoneinAM.Fordinner,incorporatemoresteamedandrawproduce,suchasarawsaladwithsouporsteamedvegetables,beans,grains,ornuts.Again,celebrateandhavefun!Trytohavedinnerbetween6and7pm.Youcanhaveanothersmallsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.Planaheadsoyoucangetyourfullamountofsleep.

DayTwentyMOTTOOFTHEDAY

“Striveforprogress,notperfection”

—Unknown

Taketodaytosimplyreflect.Lookathowfaryouhavecomeandhowfaryoucanstillgowithyourlasttwodays.Bynow,youhaveputintheeffortandmadebigchangesnotonlytoyourdietandexercise,buttoyouroverallhappiness.Reflectonwhatwasthebiggestturning point for you. What was your biggest challenge and what was your biggesttriumph?

Chancesare,you’vehadmanyofthesealongtheway.Wheredidyoustruggleandwhatdidyoufindeasy?Thesearebothvaluabletoolsforyoutouseinthefinaltwodaysandonwardpost-detox.Lookatthetriumphsyoumadeandwhathasbeeneasyforyou.Thesearethethingsthatyoucaneasilyincorporateintoyourdailyroutines.Thesearewhereyoucanstresslessandfindsomesimplification.Wheredidyoustruggleandwhatchallengedyou?Thesearethethingsyoucanuseasyoumoveforward.Theseareyourtoolstoknowwheretogonextasyouhaveincorporatedallofthesethingsintoyourroutine.

Sittodayandreflect.Maybewriteitdown.Hangitupwhereyoucanseeitorkeepitina journal that you can come back to each day.Thesewill become your goals and youraffirmationsasyoumoveon.

DAILYFOCUS

“Iamnotperfect,butIamperfectlyme.”

Today, takeitonestepfurther todropjudgment, findmore love,andgetgroundedinyour positive affirmations.Whenwedetox, sometimeswe strive for perfection.And inandoutofcleanses,weoftenstrivefortheperfectlife,theperfectdiet,theperfectbody,andtheperfectimage.Butmoreoftenthannot,weletgoofhealthyhabitsinanefforttofindthesethings.Ratherthanlivinguptoourownunattainablegoals,let’ssimplyaccept

thatwearenotperfect.Butinsteaddecidethatyouareperfectlyyou—justasyouare.

Take5minutesinthemorningandeveningtositwithyourmantra.Reciteit,ponderit,andletitflowthroughyouasyourmotivationfortheday.

POSEOFTHEDAY

Findasenseofcalmandcomfortinthispose,bringingyoubacktoyourgrounded,trueself.

Sitonyourheelsonayogaorexercisemat.Openyourkneestotheedgesofourmatand fold forward.Keepyourhips toyourheels andbringyour forehead to theground.Stretchyour arms in frontofyou.Takeadeepbreath in for a countof5 andout for acountof6.Repeatthis10times.

Child’sPose

SELF-CARETIP:DE-CLUTTER

Clutterinyourhomeandyourworkspacecanleadtoclutterinyourthoughtsandstressinyourbody.

Take some time today to de-clutter your work space, bedroom, kitchen counter, orwhateverholdsthemostclutterforyou.Letgoofthethingsthatnolongerserveyouandmakespaceforthethingsthatdo.

DAILYROUTINE

Onyourtwentiethdayslowlyopenyoureyesandrollontoyourside.Slowlysitupandopenyoureyes.Inhaleandreachyourarmsoverhead.Claspyourhandsandexhaleasyouleanovertotheright.Inhaletoliftbackupandexhaletoleanovertotheleft.Inhalereachbackupandexhalereleaseyourhands.Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyourbreathalittlefresher,andstarttostimulatedigestion.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Nextheadtoyourmeditationstation.Inyourmeditation,sitandsilentlyrepeatyourdailymotto.Setatimerfor5minutes.Attheendofthe5minutes,tryyourbreathandposeoftheday.Ifthereistime,giveyourself-caretipatryandpracticeyourexerciseoftheday.

Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Asalways,youcanhavesomehealthygrains,nuts,orextraproducewithit.Foramid-morningsnack,haveapieceofrawfruitorvegetable.Haveluncharound12pm.Havefunwithit—tryanewrecipeoranewcombinationoffoods.Ifyouhavecookedvegetablesandgrains,addinasmallrawgreenssaladwithit.Theseenzymeswillhelpyoudigestandkeepreleasingtoxins.Foramid-afternoonsnack,smoothies,juices,fruits,andvegetablesallworkgreatforanenergyboost.*OptionaltimetoexerciseifnotdoneinAM.Fordinner,incorporatemoresteamedandrawproduce,suchasarawsaladwithsouporsteamedvegetables,beans,grains,ornuts.Again,celebrateandhavefun!Trytohavedinnerbetween6and7pm.Youcanhaveanothersmallsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.Ifyoufeelrestlessbeforebed,comebackintoyourchild’sposefor1to3minutes.

DayTwenty-OneMOTTOOFTHEDAY:

“Thefinishlineisjustthebeginningofawholenewrace.”

—Unknown

Youmadeit!

Today is the last day of your cleanse,whichmeans you have spent the last 21 dayshealing,detoxing,andmakingadeeperconnectionwithyou.Thisisnosmallfeat.Ittakesdetermination,focus,forgiveness,andasenseofhumbleness.Andyoudidit.Taketodayto congratulate yourself and celebrate in someway.Celebrate andplan for your future.Headout.Goshopping.Splurgeonadelicious,healthymealoutsideofthehouseorcookyourselfsomethingfabulous.Maybeacelebrationoutwithfriendsorasmallcelebrationwith just youor a close lovedone.Whatever youdecide to do, remember that you arecelebratingyourhealthandhappinessandall theeffort it tooktore-findit.Youmadeitthreeweeksandputinthehardworktobecomethehealthiestandhappiestversionofyou.Celebrateall thegainsyouhavemadeandallof the toolsyouhaveunleashedover thepastfewweeks.Showyourfriendsandfamilyhowamazingyoufeelandsharewiththemthe tools theyhave tobecomehappyandhealthy.Spread thewordandspread the love.Youdeserveit!

Congratulationsforyourworktowardthathealthy,happylifeyoudeserve.

DAILYFOCUS

“Iamhealthy,Iamhappy.IamlivingthelifeIdeserve.”

Evenifyoudon’tfullybelieveit,itistrue.Themoreyourecitethismantra,themoreyoustarttofeelit.Afterallofyourhardwork,andbeforeyourhardworkevenbegan,itwastrue.Youarehealthy.Youarehappy.Youarelivingthelifeyoudeserve.

Take5minutesinthemorningandeveningtositwithyourmantra.Reciteit,ponderit,andletitflowthroughyouasyourmotivationfortheday.

POSEOFTHEDAY

There is no pose more centering, more grounding, more restful than Savasana. InSavasana,trytofindcompletestillnessofyourbody.Allowthatstillnesstotransferoverintoyourthoughts.

Simplylieflatonyourmatortheground.Letyourlegsopenandyourarmsrestafewinches from the bodywith the palms facing up. Slightly tuck your chin and close youreyes.Asyou layhere, there isnothingmore todo than to simplybreathe.Nota stronginhaleandexhale.Justsimplyobservethebreath.Feelthebodygrowheavy,rootingandrelaxingintoyourmat.Andstayhereforatleast5minutes.Afterfiveminutes,rolloverontoyourrightsideandslowlyrolluptoaseatedposition.

Savasana

SELF-CARETIP:AROMATHERAPY

Certainscentscantriggeryoutorelax,recharge,orevenhelpyoudetoxify.Today,grabanessentialoiloraromatherapycandlethatyoufoundthemostusefulduringthecleanse.Ifyouneededmorerelaxation,gofor lavender. Ifyouneededcleansing, try tea treeoil. Ifyouneedtorechargeandrelease,eucalyptuswillwork.Andifyouneedtoawakenandrefresh, peppermint oilwill help brighten your day.Light your candle or use a diffuserwithyouroilandhavethatscentwithyouwhileyouwork,whileyoutakeabath,inyourkitchenwhileyoucook,orasyousettledowntowatchamovieorreadabook.Breatheitinandsoakitup.Youdeserveit!

DAILYROUTINE

Onyourtwenty-firstdaystartbytakingadeepinhaleandexhale.Youmadeit.Todayisthelastday.Lettheaccomplishmentsinkin.Breatheitinandcongratulateyourselfoneverymomentandeverytriumphfromthepastthreeweeks.Getupandgetgoing.Brushyourteethandscrapeyourtongueusingametaltonguescraper.Thiswillhelpyouremoveunwantedbacteriafromyourtongue,leaveyour

breathalittlefresher,andstarttostimulatedigestion.Headtothekitchenandmakesomewarmwaterwithlemonjuice.Drinkthisfirsttowakeupyourdigestivesystemandenergizeyouasyoustarttheday.Nextheadtoyourmeditationstation.Inyourmeditation,sitandsilentlyrepeatyourdailymotto.Setatimerfor5minutes.Attheendofthe5minutes,tryyourbreathandposeoftheday.Ifthereistime,giveyourself-caretipatryandpracticeyourexerciseoftheday.Goaheadandstartyourdailyroutine.Makesomejuiceforyourfirstmeal.Asalways,youcanhavesomehealthygrains,nuts,orextraproducewithit.Foramid-morningsnack,haveapieceofrawfruitorvegetable.Haveluncharound12pm.Havefunwithit—tryanewrecipeoranewcombinationoffoods.Ifyouhavecookedvegetablesandgrains,addinasmallrawgreenssaladwithit.Theseenzymeswillhelpyoudigestandkeepreleasingtoxins.Foramid-afternoonsnack,smoothies,juices,fruits,andvegetablesallworkgreatforanenergyboost.*OptionaltimetoexerciseifnotdoneinAM.Fordinner,incorporatemoresteamedandrawproduce,suchasarawsaladwithsouporsteamedvegetables,beans,grains,ornuts.Again,celebrateandhavefun!Trytohavedinnerbetween6and7pm.Youcanhaveanothersmallsnackafterdinner.Drinkplentyofwater,herbaltea,andhotlemonwaterthroughouttheday.Thiswillhelptokeepyourdigestivesystemflowingandyourskinglowing.Beforebed,meditateagainandseehowthemantramightsitdifferentlywithyounow.Practiceyourself-caretipandposeifyouhaven’talready.Attheendofthenight,headtobedandsettleinforseventoninehoursofsleep.Ifyoufeelrestless,layinSavasanaforafewminutes,findingthatsamestillnessandrestfulnessthatyouworkedonearlier.

ChapterNine:SteppingOutoftheDetoxAsyoucompleteyour21daycleanse,thereareafewthingstokeep inmind.After all, this is just thebeginningof your newjourney. You have learned new concepts, unburied tools, andconnected deeper to uncover the healthy, happy you that hasbeen there all along. As you start to move away from thestructureofyourcleanse,thisisyourtimetotakethethingsyouhave learned and see how they fit into your everydayexperiences.First, considerwhereyou are nowandwhereyouwerewhenyou started this program.Along thewayyouhavepickedupnewtools,discoveredstrengthswithinyourself,andmadenew,healthylifestylehabits.Evenifyouhadhealthypracticesbeforehand,youhaveenhancedtheseineveryaspectofyourlife.Whenyoumoveoutofthedetox,keepthesepracticeswithyouasmuchaspossible.Noticehowyoufeelandthinkabouthowyoufeltatthebeginningofyourdetox.Therewasareasonthatyoufelttheneedtoimproveyourhealth.Usethatreasonasyourguideintothenextphaseofyourlifepost-detox.

Second, there isnoneedtorush.Youmayfindthatafewof thedailypracticesorfoodchoicesjustaren’tpracticalforyouonadailybasisortheymaynotfitintoyourbudgetinthe long-term.Stick to the habits that come themost naturally to you now and use theotherswhen you can. Find the things that keep you feeling healthy and happy,withoutaddinginstress.Youmayhaveafewtweaksyouwishtomaketoyournewhabits.Allofthese are good, and it means you are learning and finding ways to make it last for alifetime.

Takeitslow.Justasyoudidn’trushtostartyourdetox,soyoudon’twanttorushtocomeout of it. If you start eating heavier processed foods right away, drinking coffee andalcohol,oreatinggluten,youarelikelytohavesomedigestivedifficulties.Yourdigestivesystemhasbeenonabitofabreakandisn’tusedtodigestingirritants.Takeitslow.Addone thing back in at a time and see how you feel after consuming them. Youmay besurprised to notice that coffee or alcohol just doesn’t seem as appealing or necessaryanymore.Youmightnoticethatyourpreviousintakeofwheatandbreadmakesyoufeelbloated,gassy,anduncomfortable.Thesearealllearningexperiencesandwaysforyoutoseeandincorporatewhatmakesyoufeelgoodandwhatmakesyoufeelnotsogood.Optforthethingsthatagreewithyoursystemandkeepyoufeelinghealthyandenergized.

Remember, there is a reason you felt the need to start the detox program. There wassomethingyouweredoingorahabitthatyouhadthatledyoutocleanse.Ifyougorightbacktoit,you’llbebackinthissameboatsoon.Stickwithsomeofthepracticesyou’veadoptedduringtheprevious21daysandincorporatethemwhenyoucan.

You have every tool within you to lead a vibrant life full of energy, fun, health, andsatisfactionineveryaspect.Here isyourchanceto takethe lessonsyoulearnedandthetoolsyouhaveandincorporatethemintoeverydaylife.Goforth.Stayhealthy.Stayhappy.Andlivethehealthiest,happiestlifethatyoudeserve!

GROCERYLIST

Fromhereonout,thewayyoudecidetoeatiscompletelyuptoyou.HereisthechallengethatIpresent toyou:Howdidyoufeelduringthecleanse?Cravingsaside,didyoufeelhealthier,happier,lessstomachaches,moreenergy?Ifso,whygobacktothefoodsthatleftyou feeling less thanoptimal?With that thought inmind,youmightdecide to startadding insomeof the itemsyourefrainedfromduring thedetox.This isperfectly fine!Justseehowtheymakeyoufeelonceyouaddthembackinandstayopenandawareofhowyourbodyandmindreacttotheseitems.Ifyoudecidetokeepcertainitemsoutofyourdiet, trytothinkinsteadaboutall thefoodsyoucanhave,ratherthantheonesyoucan’t.It’sallaboutaddinginratherthantakingaway.Thisiswhathelpsyounottofeeldeprived.Add inmorevegetablesandfruits,even ifyoustarteatingmoremeats,dairy,gluten,andsugars. Ifyoustick tohealthyveggiesasamainpartofyourdiet,you’llbewellonyourwaytoahealthy,happyyouforlife.

EXERCISE

As youmove forward, keep exercising for at least 30minutes every day. This can bebrokenup intoshort spurts throughout theday ifnecessary. It is justaway tobreakupsedentarymomentsandre-energizeyou-body,mindandspirit.Thinkofitnotasjustaworkout,butasaway tokeepyourorgansworkingsmoothly,yourdigestivesystemontrack,andyourmindatpeace.Remember, itdoesn’thave tobe super intense.Dowhatyoulove,dowhatfeelsrightforyourbody,andtakesometimetostretchandrelax.

FOOD

It will be very tempting to head straight to the nearest store or restaurant and orderanythingonthemenuyoudesire.Inafewdaysyoumightgobacktoyourpreviouseatinghabitsandaddinsomeofthesefoods,butstartingthatrightawaycouldleadtostomachupset and digestive problems. Since you haven’t had specific ingredients in a while,addingtheminallatoncemightmakeyoufeelsick.Ifyouneedto,slowlyintroducethembackoneata timeeachday,butseehowyoufeelwhenyoudo.Giveyourselfadayortwobetweenitemssuchassugar,meat,eggs,dairy,andgluten,asthesecanbethetriggerfordigestiveintolerances,butmightnotshowuprightafteryoueatthem.Theimportantthing to rememberwhen adding foods back in after your detox is this:Youmight feelgood.Youmightfeelnotsogood.Justremembertostayconnected,present,andintunewithyourbody.Thisisthekeytolivingthehappy,healthylifeyousoverymuchdeserve.

ChapterTen:Recipes

JuicesandSmoothiesDuringyour21daydetox,you’llfindthatjuicesandsmoothiesbecomeyourlifelineandyournewbestfriend.Theypackanutritionalpunchwitheachsip,areeasytomakeinapinch, and leave you feeling energized and glowing from the inside out. Remember tokeep them fresh and full of both fruit and green vegetables. The fruit adds a naturalsweetnesswhilethegreenvegetableskeepitalkalineandsuperhealthyforyou.

BasicGreenJuice

4kaleleaves

2romaineleaves

1handfulspinach

1handfulmixedgreens

1largecucumber

1lemon

1apple(coredanddeseeded)

*feelfreetoaddanyfreshherbssuchasparsley,cilantro,mint,orbasiltobrightenuptheflavorsalittlemore

Startwiththeherbsanddarkleafygreens(suchaskaleandspinach)andaddthemtothejuicer.Thesehavelesswaterandcreatelessjuice.Thenaddthefruitandcucumber.Thesejuicier items (a.k.a.cucumbers,apples,and lemons)help topushout the lingering juicefromthejuicer.Makesuretorinseyourveggiesfirst,keepthejuicerrunningwhileaddingitems,andpourintoaglasswhenfinished.

GreenandCleanJuice1cucumber

1cupkale

1cupspinach

1appleorpear(coredanddeseeded)

Juiceof1lemon

Addall ingredients toyour juicer, startingwith thedrier leafygreens first andworkingyourwaytothewaterrichcucumbers.

GreenZinger1cucumber

1cupkale

1cupspinach

1inchofginger

1apple

1lemon

Juiceyourleafygreensfirst,thenyourginger,andfinishwithyourfruitandcucumbers.

RootVegJuiceSimplyaddeachitemintoyourjuicer,startingwiththeleafiergreenstothejuicerones.Pourintoaglassandenjoy!

2handfulsofspinach

5leavesofkale

2handfulsofmixedgreens

2celerystalks

1largecucumber

2apples(coredanddeseeded)

Juiceof1lime

1largebeetor2smallbeets

Optional:1pieceofginger(about½inchthick)

Juiceyourgreens,rootveggies,andfruit.Finishupwiththecucumbers.

DetoxBeetJuice1cupkale

1cupspinach

1inchgingerroot

1smallbeet

1carrot

1cucumber

1apple(coredanddeseeded)

Juiceof1lime

Juiceof1lemon

Addingredientstoyourjuicer,startingwiththeleafygreensandgingerfirst.Juice,drink,andenjoy!

GoGreenJuice1to2lemons

¼inchchunkginger

handfulofkale

2apples

Addallingredientsintothejuicerandenjoy!

It’sgreen,detoxifying,hydrating,andtasty!

SweetandTangyCarrotJuice3largecarrots

2smallapples(coredanddeseeded)

1largecucumber

Juiceof1lemon

Juiceof1lime

1inchginger

Addingredientstojuicer.Enjoythisjuicy,tangy,sweetdrink.

CoolDownJuice1cupkale

1cupspinach

1cucumber

1cupwatermelon

1apple(coredanddeseeded)

4leavesromainelettuce

1sprigpeppermint(optional)

1lemon

Addingredientstoyourjuicer,startingwiththeleafygreensfirst,thenaddinthejuicieritems.

GreenLemonadeMakesonelargejuice.

2apples(coredanddeseeded)

Juiceof1(large)lemon

1cucumber

Juiceinyourjuicerandenjoy!

StrawberryPunchJuiceIt’snotonlyfullofstrawberrygoodness;itisalsogreatfordigestion.Strawberryleaves,ginger,greens,andlemonarealldigestivewonderswhenjuiced.

1to2cucumbers

Juiceof1to2lemons

2–4apples(coredanddeseeded)

1pintstrawberries

1inchginger

2handfulsspinach

Addallingredientstothejuicer,savingthecucumbersforlasttopushtherestofthejuicesthrough.

GorgeouslyGreenSmoothie1cupkale

1cupspinach

1to2frozenbananas

½–1cupvanillacoconutmilk(unsweetened)

Addkaletotheblenderfirstandchopitup.Thenaddallotheringredientsandblenduntilsmooth.Pourintoacupandenjoy!

GreenDetoxSmoothie1cupkale

1banana

½–1freshlyjuicedapplejuice(orplainnon-dairymilk)

Juiceof1lemon

Blendkaleuntilchopped.Add inallother ingredients,adding inmore liquid ifneeded,dependingonthesizeofyourfruitandspeedofyourblender.

GreenandCleanSmoothie1cupspinach

1cucumber(peeled)

1apple(peeledandchopped)

½avocado

½–1cupwater

Juiceof1lemon

Blend spinach in your blender to chop it up. Add in other ingredients except lemon.Squeezelemonjuiceintothesmoothieandblendagainuntilsmooth.

RedRaspberrySmoothie1cupcoconutmilkorcoconutwater

1cupfreshraspberries

1frozenbanana

2tbspchiaseeds

Addallingredientstoyourblender;turnitonandblenduntilsmooth.

BlueberryMagicSmoothieThebaseisgreen,butyouwouldneverknow.It’slikemagic!Makes2servings

1cupfrozenblueberriesand/orblackberries

2frozenbananas

1cupunsweetenedalmondmilk

2–3handfulsofspinach

½cucumber(peeled)

*optionalnaturalliquidsweetenertotaste

Blendallingredientsuntilsmooth.

SaladsandSoupsWhenyouaretryingtostayfreshandraw,soupsandsaladsbecomeastapleinyourmealrotation.Addplentyofvarietywithfreshveggies,fruits,nuts,andseedsandyou’llbesuretonotgetboredorfeeldeprived.

CarrotGingerSoup1lbcarrots

3inchesofgingerroot,peeledandgrated

1to2cupscoconutwater

Peel andchopyourcarrots.Steamuntil soft.Add toablenderwithgingerandcoconutwater. Start with 1 cup of coconut water and add more until you reach your desiredthickness.

ButternutSquashSoup1butternutsquash

1tbspcoconutoil

1largeyellowonion,chopped

3clovesgarlic,diced

2greenonions,sliced

3celerystalks,sliced

1½cupsfilteredwater

3cupscoconutmilk,unsweetened,plain

1tspHimalayanseasalt

1tspblackpepper

2tbspcinnamon

2tspnutmeg

1tspthyme

1tsprosemary

Peel the butternut squash and cut into chunks. Steam until soft. While steaming, heatcoconutoil ina largesautépan.Add inyellowonions,garlic,greenonions,andcelery.Cookuntilsoftbutnotburnt.Whencooked,addtoablenderwith1cupwater.Blenduntilsmooth. Once the squash in finished, remove it from the peel (either scoop or slice itaway)andaddittotheblender.Blendagainuntilsmooth.Addincoconutmilkandspices(includingsaltandpepper).Blendoncemore.Adjustanyspicesasneededforyourtastepreference. If needed, heat againbefore serving.Otherwise, store in the refrigerator forandeasygrab-n-go,nutrientpackedmeal!

TastetheRainbowSaladYoucanchangetheveggiesaroundforyourliking,justrememberthecolorwheel.

1bunchromainelettucechopped

¼redoniondiced

1carrotpeeledandchopped

¼headofbroccoli,chopped

¼bellpepper(green,red,yellow,ororange),diced

½cucumber,choppedanddeseededifyouprefer(keeptheskinsonthough)

1smalltomatocutinto4wedges

½avocado,sliced

½canchickpeas,rinsedanddrained

1piecesproutedgrainbread,toastedinbroilerandcutintopieces,forcroutons

*sprouted grain bread contains higher amounts of protein and easier to digestcarbohydrates,soyoustayfulllongerwithoutbloodsugarspikes

Prepareallingredientsandpilehighontoaplateorbowl.Topoffwithavocado,croutons,and dressing. It’s as simple as that—everything you need for a complete meal on oneplate.

RedandBlueBerrySalad2tbspbalsamicvinegar

1tbspgrapeseedoil

pinchseasalt

½tspgarlicpowder

½tspItalianseasoningsororegano

Makesapproximately2salads.

6freshstrawberries,sliced

1handfulblueberries

2tsphempseeds

½cupalmonds,slicedorchopped

1largecucumber,chopped

2cups/handfulsmixedgreens

Whisktogethervinegar,oil,salt,garlicpowder,andseasonings.Addotheringredientsintotwobowls.Topwithdressing.

MangoandAvocadoSaladMakesabout2servings

½mango,cubed

½Avocado,cubed

¼cucumber,cubed

⅛onion,chopped

10grapetomatoes,slicedinhalf

1packageofmixedgreens(enoughfor2largeservings)

¼cupalmond,pistachios,and/orcashewschoppedinprocessor

2tsphempseeds

Theworkismostlyinthepreppingwiththisone!

Pileall ingredients inabowl.TopwithLemon-TahiniDressing (recommendeddressingforthisone).

DetoxKaleSalad1bunch/headofkale,stemsremoved

2carrots,peeledandchopped

1canchickpeas,drainedandrinsed

½yellowbellpepper,chopped

1cucumber,peeledandchopped

Juiceof2lemons,squeezedandjuiced

3tbsptahini

1tspseasalt

1to2tbspwater

Removekale stemsandchop.Addallveggies andchickpeas intoabowl. In ablender,lemonjuice,tahini,seasalt,and1tbspofwater.Blenduntilthick.Ifneeded,addinmorewater.Rememberyouwantthisprettythickbutstillabletopour.

Pouroverthesaladandmixthoroughly.Letitmarinateforabout10minutesandenjoy!

DressingsAhealthy salad dressing can be just the zing youneed to take your salad fromblah tounforgettablygood.

LemonTahiniDressingMakesenoughfor2to3salads

½cuptahini

¼cupwater

Juiceof2lemons(squeezejuice)

1to2garliccloves(orgarlicpowderifyou’reoutoffreshgarlic)

Salttotaste

Blendallingredientsinablenderuntilsmooth.Youwantitprettythin,theconsistencyofasaladdressing,butthickerthanvinaigrette.Addmorewaterifneeded.

BasicBalsamicVinaigrette1tbspbalsamicvinegar

2tspoliveorgrapeseedoil

Garlicpowder,oregano,andseasalttotaste

Whiskallingredientstogetherandpouroversalad

HoneyMustardDetoxVinaigrette1tbsphoney,agave,orpuremaplesyrup

2tbspmustard

Juiceof½lemon,squeezed

½tspturmeric

½tspHimalayanseasalt

½tspblackpepper

1tspapplecidervinegar

*optional1tspfreshlygratedginger

Whiskorblendallingredientstogether.Pouroveryoursalad.

LunchesandEntrees

Whenyoustarteatinghealthyandexperimentingwithnewfoodsandingredients,you’lloftenbesurprisedatjusthowmuchvarietyyoucanaddtoyourmeals.Theselunchesandentreesarepackedfullofflavorandaresimpletomake.Theyheavyonthegreens,whichmeans each bite is packed with nutrients and vitamins. The recipes are easy to throwtogether.Nocomplicatedstepsandnostress. Justhealthy,delicious foodyoucanmakeanytime.

MangoBuddhaBowlMakes1to2servings

½to1cupbrownrice

½mango,cubed

¼cucumber,cubed

⅛onion,chopped

2smallredororangebellpeppers—thereallytinyones—or½onebellpepper,chopped

2handfulsofkale,chopped,stemsremoved

1to2tsphempseeds

1tbspchoppedalmonds,cashews,orpistachios

LemonTahiniDressing

Dropallingredientsintoyourbowl.Mixdressingthoroughly.Sprinklewithhempseeds.Letsitforaminutetosoftenthekaleandletthedressingseepin.Eatandenjoy.

ChickpeaTacoBowlwithHomemadeSeasoningThisservesabout2to3people,dependingonyourportionsizes.

1canchickpeas

juiceof1lime(forjuice)

¼onion(yourchoice!)

Salsaasdesired

2to3tbspchilipowder

1tspcayenne

1tsppaprika

½tspcumin

2tbspnutritionalyeast

1tspsalt(moreorlessasyouprefer)

¼cupwater

1to2cupscookedbrownrice

1avocado

4leavesromainelettuce

1smalltomato

Drainandrinsecanofchickpeas.Pulseinablenderuntillightlychopped–leavethemina“crumbledmeat”texture.Placeinapanonthestoveovermediumheat.Addseasoningsandwater.Stirtogetheruntilincorporated.Adjustseasoningsasneeded.Cookuntilheatedthrough, about 5 minutes. Place in a bowl over the rice and top with avocado, salsa,tomatoes,onions,andanyotherveggiesyoulike!

BlackBeanBuddhaBowlMakes2servings

2cupscookedbrownrice

1canblackbeans,drainedandrinsed

1redbellpepper,chopped

2cupsspinach,chopped

1avocado

1smalltomato

1tspgarlicpowder

1tbspchilipowder

1tbspnutritionalyeast

1tspcayennepowder

1tbspwater

pinchofseasalt

Drainandrinsetheblackbeans.Inapot,addbeans,salt,nutritionalyeast,andspicesonmediumhighheat.Addinthewaterandstiruntilheatedandmixedtogetherthoroughly.Intwobowls,addthebeans,rice,spinach,peppers,tomato,andavocado.

BrusselsSproutsandTofuBowl10Brusselssprouts,cutinhalf

2servingsofbrownrice

1blockfirmtofu,pressedanddrained

2tbspcoconutoil

2tbspreduced-sodiumtamari

2tspsesameseeds

1tbspagavenectar(or,ifyoueathoneythatwillworktoo)

2tspgarlicpowder

Cookthebrownriceaccordingtopackagedirections.Feelfreetoseasonitwithsesameseeds/oil,coconutoil,orgarlicpowderasdesired.

Drain your tofu, wrap it in a paper towel and place between two plates. Rest a heavyobjectontopandletitsqueezeoutthemoistureforatleast20minutes,preferablylonger.Youwantthetofufirmanddry,sothatitwillsoakupyourmarinade.

Oncepressed,cut the tofu intocubesandplace inacontainerwithagavenectar,1 tbsptamari,1tspgarlicpowder,and1tspsesameseeds.Shakewelltocoatthetofuandletitsitforabout20minutesorlongeragain.

While the tofu ismarinating, cut yourBrussels sprouts in half and heat a panwith theremaining coconut oil. Add the sprouts to the pan over medium-high heat. Cook untilbrownedandflipover.Youwantthemtogetcrispyandremainalittlefirm.Onceyouflipthem,addtherestofthegarlicpowderandtamaritothepan.Ifneeded,youcanaddextratamari. Add in the tofu and brown the sides to get crispy. Once everything is cookedthrough,removefromthepan.

ScoopyouriceintotwobowlsandserveyourBrusselssproutsandtofuontop.

SimpleSautéedBrusselsSprouts1bag/packageoffreshBrusselssprouts

Seasalt,blackpepper,rosemary,andgarlicpowdertotaste

1tbspoliveoiltodrizzle

Heatoilinsautépanonmedium-highheat.

SliceBrusselssproutsinhalf.Placefacedowninasautépan.Sprinkletheseasoningsintoyourpanandcoverwithalid.After2to3minutes,flipandbrownthebacksideoftheBrusselssprouts.Heatforanadditional2minutesuntilbrownedbutfirm.

SpicyKaleandTomatoes2cupskale,choppedandstemsremoved

½cupcherryorgrapetomatoes,cutinhalf

1to2tspoliveoil(inpan)

1tspnutritionalyeast,sprinkled

1tspcayennepowder

2tspgarlicpowder

1pinchseasalt

1tspturmeric

Heatoliveoilinyourpanoverhighheat.Reducetomediumheatandaddyourkale.Tossgently.After 1minute, add you tomatoes and seasonings. Continue cooking for 1 to 2moreminutes.

Servewithyourfavoritewhole,gluten-freegrainsandenjoy!

BlackBeanStuffedAvocado1avocado,slicedinhalf,seedremoved

½canofblackbeans

½to1smalltomato,chopped

1handfulspinach,chopped

2tspchilipowder

2tspgarlicpowder

1tspcumin

½tspcayenne

½tspcurry

Salttotaste

2tbspwater

Nutritionalyeast

Drainandrinseblackbeans.Heatovermediumhighheat.Addinspicesandwater.Stiruntilheatedallthewaythrough.Whenfinishedcooking,scoopintoavocados,wheretheseedusedtobe.Topwithnutritionalyeast,spinach,andtomatoes.

TempehScrambleMakesenoughfor2servings

1packageoftempeh,cutintocubes

1smallgreenbellpepper

¼to½sweetonion

1cupspinach,chopped

¼cupwater

Oliveoilforpan(about1to2tsp)

Turmeric,nutritionalyeast,garlic,andseasalttotaste

Choponions,peppersandspinach.Heatoliveoilovermedium-highheat.Addtempehtothe pan. Cook for about 2minutes. Then add onions and peppers. Cook for another 2minutes.Addspicesandwater.Cookanadditionalminutetortwo.

BalsamicCucumberandBeetBowlMakes1Bowl

1canchickpeas,drainedandrinsed

1beet,peeled,chopped

1cupspinach

2tbspbalsamicvinegar

1pinchseasalt

Steambeets until soft.While steaming, prepare chickpeas and chop spinach.When thebeetsarecooked,addallingredientstoabowlandmixtogether.

ChickpeaCucumberSalad:1canchickpeas,rinsedanddrained

½cucumber,de-seededandchopped

⅛onion(justatbsporso)chopped

BalsamicVinegartodrizzle

Open can. Drain and rinse. Chop veggies. Assemble into a bowl. Drizzle on desiredamountofvinegar.Mixtogetherandeat.Lunchinlessthan5minutes.

CoconutSweetPotatoFries:Soeasy.Sotasty.Sogoodforyou.

1sweetpotato,peeled

1tspcoconutoil

Himalayanseasalttosprinkle

Slicesweetpotatoesinto¼inchthick,1inchwidestrips.Coatpanlightlywithcoconutoilandheatovermedium-highheat.Placesweetpotatoesinpan.Sprinklelightlywithseasalt.

Allowtocookfor2to3minutes.Flip,sprinklelightlywithseasalt,andcookonthisside

for2to3minutes.Repeatonallfoursides(asmuchaspossible).

Serveandenjoy!Thesefriesarelight,tasty,withahintofcoconut.

SimpleGreens2cupschoppedkale(othergreensworkwelltoo),stemsremoved

1tspoliveoil

1tbspnutritionalyeast

1tspturmeric

Seasaltandgarlicpowdertotaste

Heat olive oil on high. Add kale and seasonings. Cook until the kale is wilted andbrightensincolor.Serveandenjoy!

SpicyTofuBowlsforTwo:Thisisoneofmyfavoritemeals.Feelfreetoplaywiththeingredientsandaddyourownfavoritecombinations!

2tbspsrirachahotsauce

1tspagavenectar

1tbsptamari

1tspcoconutoil

1tspgroundginger

1tspgarlicpowder

2tspsesameseeds

½to1packagepressed,drainedtofu

1packagemixedgreens

1avocado,sliced

1carrot,peeledandchopped

1cucumber,peeledandchopped

¼redonion,diced

2cupscookedBrownRice

Cooktherice,eitheraheadoftimeorbeforeyoustarttopreparetherestofthemeal,asittakesthelongesttocook.Whilethericeiscooking,pressyourtofu.Drainthewateroutofthepackage.Placeonaplate,wrappedinapapertowel,ifyouhavethem.Placeanotherplate on top. Top this with a heavy book or object. Let it press/drain for 30 minutes.Removethetowelsanddrainthewater.Cutintocubes.

While the tofu is pressing, you can start yourmarinade.Add the ground ginger, garlicpowder, agave, 1 tsp of tamari, 1 tsp of sriracha to a large bowl.Whisk all ingredientstogether. Add tofu cubes and marinate for another 20 minutes. By this time, the riceshouldbefinished.

Heatcoconutoilonthestoveinasautépanonmediumheat.Whenitmelts/heats,addthemarinatedtofu.Heatuntilbrowned/blackenedononeside,thenflipandbrowntheotherside.Inyourbowlsyouwilleatoutof,assembleyouringredients:rice,thenmixedgreens,thentofu.Topwith½avocado,½ofthedicedonions,½carrot,and½cucumber.Usetherestofthetamariandthesrirachaasyourdressing.Sprinklewithsesameseedsasdesired.

DESSERTS,SNACKS,BARS,ANDBREAKFASTS

Whatyoueatinthemiddleofyourdayandbetweenmealscanoften make or break your cleanse. Eat too much and you’llreversemuchoftheworkyou’vedone.Eattoolittleandyou’llcrashandburnbeforethedayisover.Enjoyahealthysnackinbetweenmealswhenneeded,justkeepitclean,whole,andpure.

AlmondButterDates4MedjoolDates(thebigones),pittedandcutinhalflengthwise

1to2tbspalmondbutter

2tsphempseeds

Stuff date halves with almond butter. Sprinkle with hemp seeds. Eat and smile orrefrigerateuntillater.

SimpleDetoxTeaDon’tletthecolorscareyou!Turmericturnsthingsadeepyellowcolor.

½tspTurmeric

Juiceof½Lemon,squeezed

½tspCayenne

1tspHoney(optional)

Boilwater. Place ingredients inmug.Add hot/warmwater. Stir. If it’s not too hot, sip,smile,andenjoy!

BerryIceCream1cupfrozenberries(anykind)

¼cupcoconutcreamormilk

Agavenectarornaturalsweetenertotaste

Addallingredientstoablender.Blenduntilthickandscoopable,butnotchunky,likeicecream. Addmore blueberries or creamer to reach desired consistency. Taste and blendwithsweetenerifneeded,italldependsonyourtastebudsandtheblueberries!

BananaSoftServe1cupberries

1frozenbanana

½tbspAgavenectar,honey,ormaplesyrupifneeded

Addallingredientstoyourblenderandprocessuntilsmooth.Youcanstoptoscrapethesidesifneeded.

VanillaVeganOvernightOats½cupoats

1tspgroundflaxseeds

1tspchiaseeds

1tsphempseeds

1cup(approximately)vanillacoconutmilk(oranythatyouchoose)

Placealldryingredientsinamasonjar.Addmilkuntilitalmostfillsthejar.Stirtogether.Don’tworryifitseemsthin,itwillthickenupfast!Placeinfridgewithlidonovernight.

Inthemorning,open,grabaspoon,andtopwithfreshberries!

CoconutPopcorn1to2tbspcoconutoil

¼cuppopcornkernels

sprinkleof(Himalayan)seasalt

*you’llalsoneedalargepot—nottooheavy,alid,andafewpotholders

Heat oil on high. Add in kernels. Cover with lid. When they start popping, grab thepotholdersandstartshakingthepotbackandforthovertheburner-thishelpstogettoall

the kernels and keeps the popped ones from burning.Continue until you hear nomorepopping.

CarrotandDateBowlMakes2to3servings

6largeorganiccarrots

1tbsporganiccoconutoil

10dates

2tbsporganichempseeds(shelled).Steamthecarrotsuntilsoft.Whentheyarecooked,addcarrotsandcoconutoiltoahigh-poweredblender.Blenduntilfullypureed.

Scoopintobowls.Topwithdatesandsprinklewithhempseed.

Eatandenjoy!

HomemadeRawAlmondButter1lbrawalmonds

Blendinafoodprocessorforapproximately15minutesuntilsmooth,creamy,andabitdrippy.Youmayneedtopausetheprocessortoscrapethesidesseveraltimes.

AppleCinnamonEnergyBars1cuprawalmonds,soakedfor20minutes

1dehydratedapple,or1packagedriedappleslices(soft)

10pitteddates

1to2tspcinnamon(totaste)

Ifyouaredehydratingyourownapple—cutintothinringsanddehydrateapproximately6hoursuntiltheringsareslightlyhard.*Youcanalsousestoreboughtdriedappleslicesifyoudon’t ownadehydrator or are short on time. Just look for onewithminimal tonopreservatives.*

Soakalmondsinabowlofwaterforatleast20minutestosoften.After20minutesandafter apples are dehydrated, add all ingredients into a high speed blender or foodprocessor.Blenduntilincorporated,butallowthealmondstostayabitchunky.

Spreadontoapieceofparchmentpaper.Topwithanotherpieceandrolloutintoasquareshape.Youcanalsopressintoabreadpanifavailable.Transferintoafreezersafepanandpresstopflat.Removetoppieceofparchment.Cutinto1inchthickpieces(lengthwise).Placeinfreezerforabout1hour,untilfirm.Transfertoindividualbagsorcontainersandstoreinfridgeuntilreadytograb-n-go!

SuperfoodChocolateProteinBars

Makesapproximately10bars,giveortakeafewdependinginyourcuttingsize.

¼cupdarkchocolatepowder

½cupgroundflaxseed

2tbspchiaseed

½tspspirulina

½cupalmondbutter

2½cupsoatmeal,blended

½cupagavenectar(ornaturalsweetenerofchoice)

¾cuphotwater

Blendoatmeal until it is almost flour-like in consistency, but still a bit chunky.Mix allingredients, except water, together in a bowl. Youmay need to get in there with yourhandstoreallyincorporateitall together.Slowlyaddwater insmallamounts.Youwantyourmixtureslightlywetsoitcanclumptogether,butnotrunny.

Inaparchmentpaper-linedcasseroledish,spreadyourmixtureoutevenly.Refrigeratefor1hour.Cutinto10barsoranyothershapeyouwouldlike.Keeprefrigerateduntilreadytoeat.

EnergyBalls2/3cupcashews

¾cupoats(forglutenfree,usecertifiedGFoats)

PinchofHimalayanSeaSalt

7pitteddates,chopped

1tsppurevanillaextract

4tbspagavenectar

1tbspmolasses

3to4tbspdarkchocolate(chipsorchunks)

Mix cashews andoats together in a foodprocessor.Combineuntil flour-like in texture.

Add salt and dates,mix for 1minute.Add vanilla, agave, andmolasses.Mix until thedoughbecomesstickyandalmostcombinedtogether.Addinchocolateandprocessfor10seconds. Scoopwith hands and roll into small dough balls. Place on a greased tray orparchmentpaper.Placeinfreezerforonehourandenjoy!

RESOURCESANDINFORMATION:TheHouseofHealthy:thehouseofhealthy.com

TheInstituteforIntegrativeNutritionBook:integrativenutriton.com

Crazy,Sexy,Diet,byKrisCarr:Kriscarr.com

DietforaNewAmerica,byJohnRobbins:johnrobbins.info

TheChopraCenter:chopra.com

TheHimalayanInstitute:himalayaninstitute.org

TheHippocratesInstitute:hippocratesinst.org

ForksoverKnivesDocumentary:Forksoverknives.com

EnvironmentalWorkingGroup:EWG.com

Fat,Sick,andNearlyDeadDocumentary:rebootwithjoe.com

Gluten-FreeDiet/Lifestyle:glutenfree.com

Dr.JoelFuhrman:drfuhrman.com

Dr.NealBarnard:nealbarnard.org

Dr.MarkHyman:drhyman.com

Dr.AndrewWeil:drweil.com

ABOUTTHEAUTHORJessiAndricksisacertifiedYogateacher,HealthCoach,mind-bodyfitnessinstructorandwriter living justoutsideCharleston,SC.Jessihasbeen featuredonmultiplehealthandwellness sites, includingMyYogaOnline, BookYogaRetreats, ChicVegan, andYogaDownload. Her recipes have even been awarded the designation of “Best AppetizerRecipeEver”ontheBetterRecipes.comblog,TheDailyDish.Shehas trainedinHealthCoaching,Ayurveda,GreenLiving, andmultiplemind-body fitness formats. Jessi livesherpassionforahealthylifebyteachingandinspiringothersthroughempoweringyogaclasses, juicinganddetoxworkshops,anda love foranenergetic life. Jessi livesbyhertruth—weallhavethetoolswithinustolivethehealthy,happyliveswedeserve.YoucanfindmorefromJessiatwww.thehouseofhealthy.com.

INDEX21dayx,11,16,20,75

abdomen102

abdominals23

acidity5,6,9,109

adrenal6,9

affirmations134

afternoon10,86,88,91,94,97,100,104,107,109,112,114,117,119,123,126,128,130,133,135,138

agave13,16,157,162,166,170,172

alcoholx,2,5,11,12,16,131,139,140

alkalinity5

all-naturalix

allergenx,11

almond155,160

almondbutter76,77,78,92,169,171,172

almondmilk11,14,151

alternatenostrilbreathing71,87

amaranth79,89

apple7,11,76,77,78,79,145,146,147,148,149,150,157,171

arm21,22,25,26,27,28,29,30,31,32,33,34,35,38,39,40,41,42,43,44,45,46,48,49,51,52,53,55,56,57,58,59,60,61,63,64,65,66,67,68,71,73,74,84,85,87,90,93,96,105,106,108,114,115,116,118,124,125,128,132,134,135,136

aromatherapy137

asparagus7,88,91

avocado7,76,77,78,84,85,86,88,91,150,155,160,161,163,166

awakenx,9,105

awareness4,13,65

babycobra51

bacteria85,88,90,94,97,99,103,106,109,111,114,116,119,123,125,128,130,132,135,137

balance5,6,9,22,52,60,65,87,98,110

banana76,78,149,150,151,170

barre129

bars14,77,78,169,171,172,179

bath94,96,106,111,137

beans11,12,79,92,95,97,100,101,104,107,109,112,114,117,119,123,126,128,131,133,135,138,161,163

beet76,77,78,147,164

belly22,28,35,38,45,51,60,62,73,85,88,103,105,111,125

berries11,170

berry113,115,124

bicep24,39,93

blendix,4,5,80,81,95,101,132,149,150,151,153,154,156,157,160,170,171,172

bloatingix,3,4,10,11,84,92

bloodpressure9,112

bloodstream4,5,80

blueberries151,155,170

boat35,59,60,62,140

body1,2,3,4,5,6,7,8,9,10,11,15,16,20,45,65,70,73,74,79,80,81,82,83,84,86,87,88,93,95,96,98,99,101,102,103,105,106,110,111,112,113,114,115,116,121,122,123,124,126,127,129,132,134,136,140,141

bowelmovements3

bowl76,77,78,95,123,155,156,160,161,164,165,166,171,172

BalsamicCucumberandBeetBowl164

BlackBeanBudddhaBowl161

BrusselsSproutsandTofuBowl162

ChickpeaTacoBowl77,78,160

MangoBuddhaBowl76,78,160,162

SpicyTofuBowl77,78,166

bread15,89,140,155,171

breakfastx,8,88,91,169

breath8,10,21,22,35,38,39,40,41,42,44,45,46,47,48,51,52,53,54,56,57,58,

59,60,61,62,63,64,65,66,67,68,70,71,73,81,82,83,84,85,87,88,90,91,93,94,96,97,98,99,103,104,106,108,111,113,114,115,116,117,119,123,125,127,128,130,132,133,134,135,136,137

alternatenostrilbreathing71,87

breathingexercise10

bridge37,108

broccoli8,86,135

broth79,89

brownrice13,76,77,78,160,161,162,166

brussels76,77,162

butter13

butternutsquash77,78,154

cabbage7

caffeinex,2,5,9,10,11,12,14,16

calcium5

calm6,2,14,82,84,87,106,118,123,134

calories8,79,80

camelpose70

cancer5,11

cantaloupe7

cardamom12,14

cardio9

carrot76,78,79,85,88,91,147,148,153,155,156,166,171

cashews92,160,172

cat/cow22,46

celebration98,136

celery7,147,154

cells5,9,90

chair30,51,52,55,122,132

chemicals2,6,7,106

cherries7

chest21,22,30,32,36,41,42,43,44,45,47,51,52,54,59,60,63,64,65,67,71,72,

73,74,82,90,93,96,103,105,108,111,127

chew3,132

chiaseed12,13,150,170,172

chickpea77,78,95,155,156,160,164,165

child’spose39,66,69,134,135

chlorophyll8,13

chocolate77,78,172

cinnamon12,14,154,171

circulation90

cleanfifteen7

cleansex,1,2,4,5,9,12,14,15,16,75,79,80,81,82,86,89,92,96,101,105,107,108,117,118,121,122,123,131,134,136,137,139,140,169

cleansing1

cobblerspose42,72

coconutmilk149,150,154,170

coconutwater150

coffee14,17,131,139,140

collards8,13

constipationix,3,4,11

conveniencefood9

conventional6

cooked4,79,81,86,88,89,91,94,97,100,101,102,104,107,109,111,114,117,119,121,123,125,128,130,133,135,138,154,160,161,162,164,166,171

core26,27,29,34,35,36,37,38,60,63,70,103,105,106,145,146,147,148,149

crampsix

cravings8,10,140

crops6

cross-legged21,42,46,65,84,103

cruciferous8

cucumber76,77,78,79,145,146,147,148,149,150,151,155,156,160,164,165,166

dailyroutine75,83,85,88,90,91,94,96,97,99,100,103,104,106,109,111,112,114,116,117,119,120,123,125,126,128,130,132,133,134,135,137

dairyix,x,2,5,11,12,15,81,121,140,141,150

date76,77,78,85,88,91,169,171,172

dehydrated101,171

depleted9,10,107

deserve92,121,136,137,140,141,174

desserts92,169

detox1,2,3,5,7,8,10,12,15,16,20,43,75,76,77,78,80,81,82,84,85,86,87,88,91,92,93,98,99,102,120,121,126,134,136,137,139,140, 141, 145, 147, 148,150,156,157,169,174

detoxification2,20,80,96

diabetes5

diarrheaix,3,11

dietix,x,1,2,4,11,15,16,79,80,81,84,89,92,95,98,102,120,126,133,134,140

digestion

digestivetract6

gooddigestion4,14,75,82,85,88,90,94,95,97,99,101,103,104,106,109,110,111,112,114,116,119,123,125,128,130,135,137,149

poordigestion1,2,3,10,82,132

digestiveix,x,1,2,3,4,5,8,9,10,11,14,16,79,80,82,84,85,86,88,89,90,91,94,95,97,99,100,104,106,107,109,111,112,114,116,117,119,123,125,126,128,130,131,133,135,137,138,139,140,141,149

dinnerix,84,86,88,91,94,97,100,104,107,109,112,114,117,119,123,124,126,128,131,133,135,138

dirtydozen7

disease2,5,6,11

do’s12,15,75,80

don’ts12,15,75,80,121

downwardfacingdog23,38,47,51,54,60,66,69,122

drybrushing90

eagle59

eggplant12

eggs4,7,15,107

elimination3

eliminationdietx

emotionally10,13,15

energizex,1,3,5,8,9,16,20,75,80,88,90,92,94,95,97,98,99,101,102,104,106,107,109,111,114,116,119,121,123,125,128,130,131,133,135,140,145

energyix,x,1,2,5,6,8,9,10,11,14,20,21,75,76,77,78,80,88,89,91,94,95,97,100,101,102,103,104,107,109,110,112,113,114,115,116,117,118, 119, 120,122,123,124,126,128,129,130,131,133,135,138,140,171,172

energyflowix

entrees8,159

enzymesix,4,5,8,16,80,81,82,84,85,86,87,88,91,97,100,104,107,109,112,114,117,119,123,126,128,130,133,135,138

eucalyptus114,123,137

evening10,14,81,84,87,90,95,98,102,105,108,110,113,115,118,122,124,127,129,132,134,136

excretion3

exerciseix,x,2,3,4,6,8,9,10,16,19,20,21,26,34,75,79,80,81,83,85,86,88,91,94,97,99,100,101,102,103,104,105,106,107,108,109,110,111,112,113,114,115,117,119,120,121,122,123,125,126,128,130,131,133,134,135,137,138,140

exhale10,21,22,23,33,35,42,44,45,47,49,51,52,53,54,55,65,71,84,85,88,93,103,106,111,114,123,125,128,132,135,136,137

exhausted102,107

facial123

farmers6,8

farmersmarkets8,15

fatigue10

fiber4,8,80,89,92,95

figure15,83,113

filter4

fishpose63,64

fitnessix,x,120,129,174

flatback29,51,55,58

flavorx,8,14,15,88,91,145,159

flaxseed15,17

flaxseeds12,13,170

flex44,46,60,62,69,71,72,73,82,102,113

flush1,2,4,9,75,79,80,81,82,84,102,108

focus2,9,10,11,16,81,82,84,86,87,89,92,93,94,95,98,101,102,105,107,110,112,113,115,118,120,121,122,124,127,129,131,134,136

fold39,41,48,49,51,52,54,55,56,57,58,59,60,61,62,68,69,71,72,73,80,82,95,99,110,113,116,127,128,129,130,134

forgiveness136

forwardfold41,51,52,55,59,62,68,71,82,127,128,129

fruit2,4,7,11,12,15,16,76,81,84,86,88,89,91,92,94,95,97,100,101,104,106,107,109,110,111,112,114,117,119,123,125,126,128,130,133,135,137, 138,140,145,146,147,150,153

functionx,2,3,5,6,8

garlic87,89,154,155,156,157,161,162,163,164,165,166

gasix,3,4,11,140

gaze41,64,71,82,118,127

gentle20,80,95

ginger12,14,76,78,99,146,147,148,149,153,157,166

glutenx,11,12,15,89,121,141,139,140,141

glutenfree11,12,13,89,131,163,172

glutes28,108

GMO6

grains2,11,13,77,78,79,89,95,97,100,101,102,104,106,107,109,111,112,114,117,119,123,125,126,128,130,131,133,135,137,138,163

grapefruit7

grapes7

greens8,11,12,13,14,16

grocery8,11,12,13,15,140

supermarket81

grounded124,129,134,

habitsix,x,6,16,98,115,117,120,126,134,139,141

halfforwardfold41,127

halfhanumanasana56,69

hamstrings106

happinessx,2,6,9,10,11,17,64,81,83,89,90,95,98,113,115,120,121,122,133,136,139,140,141,174

happybaby64,74

headache15,81,83

heartdisease5,11

heartburnix

heels23,24,26,27,28,30,37,38,39,47,51,55,60,66,69,70,71,90,116,122,123,134

hempseed12,155,160,169,170,171

herbs4,14,73,145,148,154,162,

herbicides6

hip22,23,28,29,34,37,38,39,41,44,46,47,51,54,55,56,59,61,62,66,68,69,70,73,102,103,106,108,110,113,118,124,134

holisticix

home127,134

honey16,99,157,162,169,170

hotwater82,83,172

hunger110

hungryx,10,79,81,84,95

hydrating75,82,148

immunesystem5

immunity4

incorporate20,75,86,88,91,94,97,100,104,107,109,112,114,117,119,120,123,126,128,131,133,134,135,138,140,160,171,172

inflammationx,5,6,9,11,14,82,89,101

inflammatory79

ingredients81,98,101,141,148,149,150,155

inhale10,21,22,23,33,35,42,44,46,47,49,51,52,53,54,55,67,71,84,85,88,93,103,106,111,114,125,132,135,136,137

injuries5

intense9,20,79,101,102,103,111,112,141

intention10,81,130,132

internal5,6

intolerancesix,141

job5,8

journal10,11,118,120,128,134

journey2,17,80,81,83,90,95,98,120,139

judgment107,115,134

juicex,4,8,12,13,14,16,75,76,77,78,79,80,81,82,83,84,85,86,87,88,100,110,145,146,147,148,149,150

juicer81,145,146,147,149

kale8,11,13,76,77,78,86,88,91,145,146,147,148,149,150,156,160,163,165

kitchen83,129,135,137

kiwi7

lactoseix,x

lactoseintoleranceix

lavender10,94,114,123,137

leafygreens8,11,12,13,86,145,146,147,149

leg22,24,28,29,30,33,36,37,38,41,44,51,52,53,54,55,56,58,59,60,61,62,63,66,68,69,71,72,73

legsupthewall73

legumes11,12,79,92,95

lemon5,11,75,82,83,84,99,145,146,147,148,149,150,156,157,169

lemonwater75,83,86,89,91,94,97,100,104,109,114,117,119,124,128,131,133,135,138

lettuce7,8,13,86,149,155,160

lifestyle1,6,8,9,16,92,117,118,139

limber8,113

localx,6,8,108

love2,17,124,127,129,134

low-glycemic13

lowerback24,28,33,43,63,70,74,90,105,108

lunch84,86,88,91,94,97,100,104,106,109,111,114,117,119,123,125,128,130,133,135,137

lunge52,56,57,58,68,69

lungs10

mango7,76,78,155,160

mantra10,82,83,84,86,87,89,90,91,94,95,97,98,102,104,105,107,108,109,110,112,113,114,115,117,118,119,122,124,126,127,128,129,131,132,134, 135,136,138

maplesyrup16,157,170

massage116,124

meal4,10,12,15,75,79,80,84,86,95,101,117,132,136,154,155,166,169

meat5,11,12,13,15,16,121

meditation10,11,83,85,87,88,91,94,97,99,104,106,109,110,111,114,116,118,119,123,123,124,125,126,128,130,131,133,135,137

meditativewalk127

millet79,89

mind1,9,10,14,74,82,87,92,98,105,112,115,117,119,122,124,128,140

mind-bodyx,174

mindful101,107

minerals3,8,92

moisture90,96,123,162

moisturize94,106

morningx,5,10,81,83,84,85,86,88,90,91,94,98,101,102,105,110,170

motivation84,87,90,95,98,102,108,110,113,115,118,122,127,129,134,136

mottox,80,83,85,86,88,89,91,92,95,98,102,105,107,110,112,115,117,119,121,124,126,129,131,133,136

mountainpose67

muscles6,8,103,108,127

mushrooms7

music10

namaste30,65,74

nap130

natural4,8,120,139,145

navel24,25,30,33,46,47,56,58,70,90

neck30,48,65,66,93,111,116

neckroller111

nectarines7

negative10,11,15,98,120

nervoussystem6,87

netipot108

night10,83,85,86,91,94,109,112,114,117,119,124,126,128,131,133,135,138,170

nutmeg12,14,154

nutrients2,3,4,6,11,14,79,80,81,84,86,89,159

nutrition4,12,8

nutritionalyeast13,86,160,161,163,164,165

nuts2,11,12,76,77,78,79,92,94,95,97,100,101,110,126,153

oatmealx,89,94,172

oats170,172

obesity5

oil94,96,106,114,123,137,154,155,157,162,163,165,166,171

coconut96,154,162,165,166,171

essential94,114,123,137

eucalyptus114,123,137

grapeseed155,157

lavender94,114,123,137

sesame94,96,106,162

teatree123,137

onions7,86,89,154,155,160,164,165,166

optimallevel3,5

organic6,7,8,13,15,171

organs2,3,4,8,80,82,84,102,106,112,132,140

overcooked4

overworked6

packagedfoods15,79

papayas7

pasteurized12

peace98,112,141

peaceful87

peaches7

peanutbutter92

pears7

peas7

pelvis26,38,51,60,69,90,103,124

peppermint137,149

peppers7,160,161,164

perfection83,92,133,134

pesticides6,7,8,13

pHlevel5

pharmacy85,108

philosophy11

photosynthesis8

physically99,112,115

pigeon60,62,69,103

pilates115

pineapples7

plank23,38,47,51

plant-based79

plie24,28

plow63

poop3

popcorn77,171

pose82,84,87,90,93,95,99,102,105,108,110,113,115,118,122,124,127,129,132,134,136

positivex,2,11,87,109,120,134

potatoes7,165

processedfoods2,9,98,139

produce6,7,13,15,79,86,97,100,104,106,107,109,111,112,114,117,119, 123,

125,126,128,131,133,135,138

program7,9,13,15,19,21,120,139,140

progress117,119,133

protein8,11,13,14,79,89,92,95,155,172

pureed79,80,84,86,88,91,171

pyramid54

quinoa78,79,89

ragdoll48,66

raspberry77,78,150

rawx,13,75,79,83,84,86,88,89,91,92,94,97,100,101,104,106,107,109,111,114,117,119,121,123,125,128,130,133,138,153,171

reaffirm113,127

reboot12

recharge1,2,4,79,101,110,113,125,130,137

recipes13,15,121,143

refresh1,5,113,125,137

relax10,14,48,92,94,111,112,123,136,137,141

release1,3,8,9,11,20,30,66,74,79,82,85,88,101,107,108,110,113,122,124,137

replenish4,5,9

respect127

restore5,9,75,101

ribcage51,70

rice79,89,160,161,162,166

root147,153

salad12,79,84,86,88,91,95,101,153,155,156,165

saliva85

salts94

sautè86,88,91,154,162,166

savasana65,74,136,137

seasalt154,155,156,157,161,162,163,164,165,171,172

seated21,42,45,46,62,71,74

seed2,6,7,11,12,13,89,92,95,150,153,155,160,162,166,169,170,171,172

seitan11,89

self-care82,83,85,87,90,94,96,99,103,106,107,108,109,111,113,116,118,123,125,127,130,132,134,137

sensations10,124

sesameseed13,94,96,106,119,123,162

shoulders22,24,25,26,30,34,36,38,39,40,44,46,47,51,64,74,90,93,105,108,111,115,116,124

shoulderstand90,96,106

shower90,96,106

sick130,141

singlelegtwist73,96

sinuses103,108,123

skin3,5,9,86,89,90,91,94,96,97,100,104,106,107,112,114,117,119,120,123,124,126,127,128,131,133,135,138,155

sleep5,9,10,14,16,83,85,86,89,91,94,97,100,102,104,107,109,112,114,117,119,124,126,128,130,131,133,135,138

sleepdeprived9

sluggish4,9,81,83

smoothiex,4,5,8,12,13,14,76,77,78,79,80,81,84,85,86,88,91,92,94,97,100,104,107,109,110,112,114,117,119,123,126,128,130,133,135,138,145,149,150,151

snacks5,16,75,79,84,92,101,110,169

soul11,86,127

soup12,76,77,78,79,80,81,84,86,88,91,97,100,104,107,109,112,114,117,119,123,126,128,131,133,135,138,153,154

source5,13,92

soy2,11,12,13,121

edamame12

soymilkix

soybean13

tempeh11,12,13,77,78,164

tofu11,12,13,76,77,78,162,166

sphinxpose38,90

spices11,12,14,154,161,163,164

spinach7,8,11,86,88,91,145,146,147,149,150,151,161,163,164

spine21,22,24,25,27,28,30,33,35,37,38,41,42,44,45,46,47,49,51,52,56,57,58,60,61,62,63,70,71,72,82,90,99,103,105,106,108,113,127,130

spirit111,126,140

spirulina12,14,172

sprays7

sprouted155

squat23,29,30,31,32,59,122,132

steady37,51,85,118,127,129

steam81,86,88,91,97,100,104,107,109,112,114,117,119,123,126,128,131,133,135,138,153,154,164,171

stillness122,126,136,138

stomachix,x,3,4,6,37,81,83,89,90,140,141

strain3,9

strawberries7,149,155

strength8,9,105,108,110,115,118,119,139

stressreducingx,1,2,5,6,9,14,16,80,81,82,87,92,93,111,112,113,116,120,122,126,127,129,134,139,159

stretch9,10,20,38,39,40,41,62,65,66,82,87,88,90,93,102,103,106,110,111,113,114,116,120,127,128,129,134,141

strong8,34,83,85,95,96,103,136

sugar2,9,10,11,12,13,16,140,141,155

sun8,14,125

sunsalutations49,80

superfood11,14,77,78,172

sweetcorn7

sweetpotato76,165

sweetener13,151,170,172

symptomsix,81

systemix,x,1,2,3,4,5,6,7,8,9,10,11,12,13,16,20,75,79,80,81,82,83,84,85,86,87,88,89,90,91,94,95,97,99,100,104,106,107,109,111,112,114,116,117,119,123,124,125,126,128,130,131,133,135,137,138,140,141

tahini13,155,156,160

tamari13,162,166

teax,10,14,16,17,75,83,86,89,91,94,99,100,104,107,109,114,117,119,124,125,126,128,131,133,135

teatree123,137,138,169

teeth85,88,90,94,96,99,103,106,109,111,114,116,119,123,128,130,132,135,137

temple129

tense11,20,79,101,102,103,111,112,123,141

tension8,9,10,11,30,32,34,66,74,85,88,93,94,101,103,111,116,127

thoughts1,10,11,74,82,114,115,116,118,119,120,128,134,136

tired4,8,9,83,95,107,125,130

tissues6,127

tones8

tongue-scraping85,88,90,94,96,99,103,106,109,111,114,116,119,123,125,128,130,132,135,137

towel111,113,114,123,162,166

toxic2,6,7,11,112

toxins1,2,3,4,5,6,8,9,20,75,79,80,81,82,83,84,88,91,97,99,100,101,102,104,107,109,112,113,114,117,119,123,126,128,130,132,133,135,138

trianglepose54,125

tricep30,32,39

triggersx,11,16

turmeric12,14,157,163,164,165,169

turnipgreens8

twist21,27,44,45,46,51,52,56,61,63,73,80,84,85,95,96,106,110,132

unpasteurized81

unprocessed75,79

unprocessedfoods36

vegan76,77,78,170,174

vegetables1,2,4,8,11,13,14,16,17,76,81,84,86,88,89,91,92,94,95,97,98,100,101,102,104,106,107,109,111,112,114,117,119,123,125,126,128,130,131,133,135,137,138,140,145

veggies12,15,77,78,79,81,84,86,88,89,91,94,95,101,140,145,147,153,155,156,160,165

vegetarianx,131

vinegar155,157,164,165

applecider178

BalsamicVinegar155,157,164,165

vitality9

vitamins3,8,11,14,92,159

warmwater83,85,88,90,94,97,99,104,106,109,111,114,116,119,123,125,128,130,131,133,135,137,169

warrior52,53,58,87,116,118

waste3,115

water1,4,16,21,75,81,82,83,85,86,88,89,90,91,94,96,97,99,100,104,106,107,108,109,111,112,114,116,117,119,123,124,125,126,128,130,131,133, 135,137,138,145,146,149,150,153,154,156,160,161,163,164,166,169,171,172

watermelon149

wavewatcher36

weight2

weightgain9,10

weightloss9

weights21,23,24,25,27,28,29,30,32,34,35,58,80,115,132

wheatx,2,5,11,12,13,15,79,89,140

wheatmeat11,89

wholefoods84,92,95,98,101,102,118,121

willpower85,105

wine17

workout9,20,42,102,103,105,106,107,110,112,115,124,129,140

yogaix,10,20,43,66,73,80,102,110,111,115,129,130,134,174

Detoxyoga20,43

EnergySculpt20,21

StretchyYoga20,66

zen11