Ease Into Spring With a Plan to Jumpstart Your Weight Loss ... · PDF fileweight and toxins that don’t serve your highest good. ... If you simply focus on a cleanse to lose weight,

Jill Tanis, CHHC and Angelle Batten, CHHCCo-founders

Ease Into Spring With a Plan to Jumpstart Your Weight Loss, Kick Those Cravings, Boost Your Energy and Shed Excess Emotional Weight While Taking the Most Amazing Care of Yourself

Hey Darlin’.

We are so happy you’ve decided to put yourself at the top of your To Do list for these 14 days. And

after you show up powerfully for yourself in the next 14 days, you might love it so much, you’ll

choose to keep yourself at the top of your to-do list, making your health and self-care a priority

each and every day.

Over the 14 days, you’ll be nourishing your body, your mind and your spirit in ways you likely never

have, and it’s going to feel amazing. You’ll be ‘cleaning house’ physically and emotionally. This cleanse

is going to be one of the best things you’ve done for yourself in a very long time. We promise.

The practice of cleansing seasonally has been around for thousands of years and it makes sense

more than ever in our highly toxic world. Did you know that more than 10,000 man-made

chemicals exist on Earth that weren’t present ages ago? Well-timed cleanses can be a powerful

strategy to not only eliminate toxins stored in the body - mostly stored in the fat tissue - but they

also have a fascinating tendency to detox our unwanted emotions as well.

Spring represents renewal. Rebirth. Revision.

Our hope is that during this cleanse, you spend some time

re-visioning the things you desire in your health and in

your life, giving your body and mind the opportunity to

listen in and let go of what no longer serves you. This

Spring cleanse is specifically designed to support you as

you do just that.

1© jill tanis, llc and nourish holistic health coaching, llc

A lot of cleanses out there have a very masculine ‘do it this way or don’t do it at all’ energy around

them and can be kind of tough on your body. Our Nourish to Flourish 14-Day Spring Cleanse is

different. The recipes in this cleanse will give your body what it needs to be nourished as

well as giving your body a break from foods that are keeping you from feeling

and looking your best.

The ingredients we’ve chosen support the natural cleansing process

after a Winter of warmer, heavier foods. While Winter foods are

comforting during the cold months, they aren’t the best for you as

you move into the Spring months.

The menu plan is also designed to help you ease into a daily

rhythm with your eating, helping you start to feel more satisfied

and balanced than you ever have. The three liquid days are designed

to give your digestive system a little TLC and allow your body to release

weight and toxins that don’t serve your highest good.

While following the menu is important for you to see and feel noticeable results after these 14

days, we want you to know there is no perfect here. You are a unique woman with your own needs

when it comes to eating. We’re going to encourage you over and over to tune into your own body

so that you ultimately experience what it feels like to enjoy your relationship with REAL food.

A relationship that allows you to reach your healthiest weight, have consistently good energy and

hormonal harmony.

As much as we know how important what you eat and drink is to your overall health and

happiness, we believe that maybe even more important is how well you love your body and your

whole self each day.

That is why, during this cleanse, you’ll be paying equal attention to your emotional health.


There is metabolic power in an emotional detox. This is what will make these 14

days transformational.

Do you notice how when the Winter weather shifts from fiercely cold and grey to a slightly

warmer sunny day in April, there’s an urge to move more, to clean up, to clear out, to get

outside, to organize the garage or rake the yard, deep clean the house, purge unwanted things,

get out for a hike to the beach or woods or park?

As you find yourself cleaning your house, yard, garage, and garden, have you thought about

the benefits of giving your body and spirit some of that same TLC? When was the last time you

cleared out thoughts, feelings, patterns and old stories that no longer serve you and the woman

you’d like to become? The direction you’d like to go?

As we said earlier, Spring represents rebirth. Renewal. Revision. Re-visioning how your

emotional health affects your physical, relational and spiritual health. That is why in this

cleanse, each day we will send you some soulful practical ways to deepen the cleansing experience

from the inside out.


You might come into this cleanse thinking about a number on the scale or completely focused

on the food part and that’s totally understandable. If you want deeper, longer-lasting changes to

your body and your health though, engaging in the daily practices of the emotional cleanse is

what will open the door to create those changes. Don’t only focus on the menu plan and write off

the self-care invitations as a bonus or add-on if you have time. That’s not what they are here for!

These daily invitations you’ll receive in your inbox each day are essential to this plan, and you

will want to create space in your day to follow them as well as the following menu plan. Need

some science to back that emotional stuff up? There’s compelling research coming out that quite

literally points to how the molecules of emotions are anchored in our fat tissues. Hold the phone,

what??! Now are you paying attention?

If you’ve done cleanses before, you might have noticed feeling angry or depressed, sad or

agitated, or possibly even lighter and happier. Perhaps you thought it was because you couldn’t

have that cup of coffee or piece of chocolate or because you’ve been eating really nourishing foods

to feel more vibrant. And all of this might be true. And also true is that as fat tissue breaks down,

it releases the stored molecules of emotion and you can experience a broad range of emotions

depending on what is being emotionally released, digested and assimilated in your body.


There’s no right or wrong, good or bad here. But don’t be surprised if old memories surface that

evoke strong emotions. These are emotional toxins that have stored in your body in unique ways

and may have been there for decades. In a cleanse you’re giving them space and permission to be

fully metabolized – in other words emotionally digested and assimilated – which is a beautiful

thing, if you allow it.

Detoxification is a normal, everyday function. It’s the body’s way of breaking down and

eliminating anything that does not belong. In this cleanse, we are offering your gorgeous self the

opportunity to detox emotionally and physically.

In order to have the most successful cleanse, know that you’re not only cleaning up your body with a proper meal plan, you’re cleaning emotional house as well.

If you simply focus on a cleanse to lose weight, you might miss a valuable opportunity to listen in

and connect with a deeper part of you that desires to release stored emotional energy in your fat

tissue that no diet will ever successfully release.

The good news is that you don’t have to put the rest of your life on hold while you go through

these 14 days, because who can do that anyway?!


That said, here are our suggestions for you to get the most out of this experience over the next 14 days:

• Read the whole guide twice.Post any questions in our private Facebook Community.

• When your daily email arrives , read it right away so you stay engaged and are

prepared for the following day.

• Ask for support. Let your family and friends know that you are excited because you are going

to be taking care of yourself in the next 14 days and ask for their support and encouragement.

(and do the 14 days anyway even if you don’t have their support and encouragement because

you will have ours!)

• Pay attention to your language - both spoken and unspoken words. Think and speak only kind words about yourself and the process you are going through.

Thinking and speaking are creative acts. Create what you want for yourself with your thoughts

and your words.

• Stay engaged. This isn’t about going it alone. It’s not about ‘I already know all this

and should be able to do this myself.’ We know all this stuff – what to eat, when to eat, how

to cleanse, how to take care of ourselves, how to tune into our body—and yet we both invest

in coaches and communities of women that will help us actually DO what

we KNOW.

Choose to commit to yourself and this process. Be all in. Play

full out. Have an open mind and an open heart. Don’t quit

on yourself. Go through the whole 14 days even if it feels hard

some days. We are here to coach and support you every step

of the way.

xo Jill & Angelle


A bit of legal stuff...The Nourish to Flourish Society 14-Day Spring Cleanse is not intended to provide medical

advice or to take the place of medical advice and treatment from your personal physician.

Readers are advised to consult their own doctor or other qualified health professional regarding

treatment of their health and any medical problems.

This cleanse and e-guide are legally protected through the Terms and Conditions you agreed

to when purchasing the cleanse and they prohibit you from sharing or forwarding content and

recipes in any capacity. At the same time, we want to support as many women as possible to health

and wholeness. Please forward those who you feel would benefit from this cleanse directly to our

website www.nourishtoflourishsociety.com to take part and register. We’ve invested many hours

into creating this cleanse for you, along with our years of expertise and dedication to this work

and we’re excited to join you on your health journey.

Full Legal Disclaimer

Want to know exactly what you need to do before the cleanse starts?

We thought so…


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The Nourish to Flourish Society 14-Day Spring Cleanse Prep List

• Put Day One on your calendar. Plan for this Friday and Saturday to be prep days

to get things ready.

• Join our private Nourish to Flourish Society Facebook community and follow the

directions in the pinned post at the top of the page. If you are not on Facebook we would highly

encourage you to join, even if it’s just for the next few weeks. Use an alias if you don’t want

anyone in your world to know you’re on there. It will be worth it. You can do the plan without

joining but it will be a much richer experience if you have access to our community.

• Buy a beautiful journal to use during the 14 days. When you look at the cover and

open the pages you want to feel open and expansive so pay attention to the colors, the design,

the size, the white space and the pages. Choose something you love. Post a picture in our

private Facebook community to unlock a BONUS gift of additional recipes.

• Accept the Nourish to Flourish Invitation on page 30, doing the exercise in

your journal before Day 1.

Planning is bringing the future into the present so you can do something about it now.

~Alan Lakein, author


• Read and print your guided daily plans and menu plans on pages 14-19.

Post in our private Facebook group if you have any questions.

• Buy what you need for your week one meals before Day One. Post any questions

you have in our Facebook community.

• Prep food for week one. Wash and cut veggies. Cook protein that can be cooked ahead of

time. Whatever you can do to make the week more simple. You’ll do the same thing before

week 2. Alternatively, you can prep food each day for the following day; when you are making

dinner make enough for lunch the next day. Do what feels manageable and good to you.

Your Daily Groove:Over the 14 days (and beyond!) find a daily rhythm of habits and rituals that support you in

feeling how you want to feel more often. You’ll want them to be so simple and fun that you’ll look

forward to practicing them daily.

Here are some that we invite you to do every day over the 14 days:

• Each morning when you wake up, before getting out of bed, lay on your back and put your

hands on your belly. Take 10 deep breaths, inhaling, holding the inhalation for a few seconds

and then exhaling fully. End by thinking about how you want to feel this day and what you

can do to feel more of that.

• Each morning drink 4-8 ounces of room temperature water with the juice of ½ a lemon, a

splash of raw apple cider vinegar or a drop or two of lemon essential oil before eating or

drinking anything else.


• Drink ½ your ideal body weight in ounces of pure water each day. Drink your water ½ hour

before meals or 1 hour after so it does not interfere with digestion. If needed, take a few sips of

room temperature water with your meals. Feel free to squeeze lemon, orange or lime juice into

your water or add spring herbs or essential oils for refreshing flavor and definitely use a water

bottle, pitcher or glass that you LOVE.

• Schedule 20 minutes each day to move your body in a way that feels really good to you that day.

When you are cleansing, some days it will feel good to stretch and do some gentler movement

like Hatha Yoga or walking. Other days you will feel like dancing to your favorite songs or

doing Burst Training, Cross-Fit, Vinyasa yoga, swimming or playing tennis. If you want to

release excess weight it will be helpful for you to do 20 minutes of Burst Training 3 times

a week because it supports more healthy hormone levels and fat burning.

Google Burst Training or HIIT for apps and tips.


• You can follow the menu plan exactly or you can use the blank menu planner on page 19 to

design your own menu plan using the recipes and/or meal ideas and ingredients in this guide.

We’ve purposely designed this plan to help shift your body into fat burning and cleansing.

Do your best to only eat from the recipes in your packet and/or the foods listed on page

22 - 26. But there’s no perfect so don’t stress out if you don’t stress out if you do eat

something. We are avoiding: added sugar, corn, eggs, dairy, gluten/grains, peanuts/legumes

and soy. You will learn more about these ‘Suspicious Seven’ during the cleanse.

• Do your best to drink your lemon water right after you get out of bed. Sit down and drink your

breakfast smoothie within 30 minutes of getting up. Eat lunch around midday (between 11am and

1pm is ideal) and dinner by 7 p.m. at the latest. Make lunch your largest meal because that is when

your digestive system is (or should be) the strongest. Your evening meal or smoothie should be

smaller and have less protein because your body is winding down to do its ‘clean-up’ work for the

night and if it is busy digesting food then it isn’t able to do clean-up and repair, a.k.a. detoxing and

healing, as effectively. Between meals and after dinner feel free to drink water and herbal teas.

• Tune into your body before, during and after eating. Eat or drink enough at each meal to

allow yourself to go 3-5 hours without feeling overly hungry and needing to eat. If you find

yourself very hungry sooner than 4 hours after eating, use that feedback from your body to

know that you either didn’t eat enough or you didn’t include enough of the right combination

of Powerful Protein, Friendly Fat and Colorful Carbs in your last meal.

Use the list on pages 22-26 for ideas of how to add in more of what you need.

• The amount of food you need is unique to you and you figure it out by paying attention to how

you feel each day. NOT snacking between meals shifts your body into fat burning mode. You’ll

learn more about that during the cleanse because we know it goes against what you often hear

about eating 5 or 6 meals a day.

Nourish to Flourish Wisdom:


• Know that it can take a week for your body to shift from wanting to use quick burning sugar

and grains to using its preferred fuel of fat. Once your body makes this shift, you’ll rarely feel

hungry between meals. If you do feel hungry between meals, drink 4-6 ounces of water with

a ½ - 1 tsp. of unrefined sea salt stirred in and then adjust and eat more at your next meal,

especially more Friendly Fat and Fabulous Fiber, a.k.a. veggies.

• Have fun in the kitchen! Instead of food prep being a chore, set yourself up to enjoy it. Take

a few minutes to declutter your cooking area if you need to. Light a beeswax candle or choose an

uplifting essential oil to diffuse. Listen to fun music. Tune into a podcast you’ve been wanting

to hear. Invite one of your kids or your spouse or a friend to be in the kitchen with you.

Arrange a vase of flowers in your kitchen space. Pay attention to how the ingredients look,

smell and taste. Be as present as you can be.

• Sit down at a table to eat even if it’s only for 10 minutes. Choose a beautiful plate, lunch container

and glass for yourself each day. If you don’t have anything you love, make a small investment. Make

your table setting beautiful with fresh flowers (and at the very least, unclutter the paper trail on

your table). Take 5-10 deep breaths before you eat each time to help your body to shift into

digestion mode. Be present when you eat. WE know it’s not always easy with kids and we also know

that we can all do this at least one time a day if we prioritize it for ourselves. You’ll learn more in

your daily emails about how you eat being as important as what you eat.

• There is NO PERFECT in this cleanse and you don’t need our

permission to adjust for yourself. Do your best to follow the

menu plan and suggested recipes and foods. We do want

to nudge you to try recipes even if they don’t sound great

to you. Those are the recipes that often become favorites

for our clients. You will also have the chance to ‘unlock’

some BONUS recipes for yourself by participating in the

private Facebook Community!


Did you know that your taste buds regenerate every two weeks? Choosing healthier foods and incorporating less sugar shifts what your taste buds desire over time and before you know it, you’re preferences change too. Heck, we should know. As two former sugar addicts, we know a little something about how the taste buds can change what you experience...dramatically.

If you’re super hungry between meals one day and you’ve tried drinking water with sea salt and

are still famished, have just enough of something on the plan to tide you over, but experiment

with going longer between meals so you can shift your hormones and put your body into fat

burning mode if that’s what you desire to have happen.


Guided Plan for Non-Liquid Days• When you wake up, take 5-10 deep breaths. Spend 5-10 minutes in quiet time, prayer, meditation, journaling and/or stretching.

• Drink your lemon water within 20 minutes of getting up - BEFORE you drink or eat anything else.

• Drink your morning smoothie within an hour of getting up.

• Eat your lunch about 4-5 hours after drinking your morning smoothie. Add more Friendly Fat and Protein in smoothie if you feel extremely hungry between breakfast and lunch. Remember it can take your body a few days to a week to adjust to this rhythm.

• Eat your dinner or drink your dinner smoothie about 4-5 hours after eating your lunch, but at least one hour—preferably 2—before going to bed.

• Drink 1/2 your ideal weight in ounces of room temperature water each day. Drink it between meals— 1/2 hour before or an hour after eating. Only drink a few ounces of water with your meal if needed, as too much water with a meal can interfere with digestion.

• Move your body (a.k.a. exercise) at least 20 minutes during the day in a way that feels good to you. Burst Training or High Intensity Interval Training (HIIT) 3 times a week is excellent for weight loss and hormones, but you can do other exercise, i.e. brisk walking, yoga—whatever you like to do to get moving. Overdoing cardio and long strenuous workouts can actually work against you because they elevate stress hormones, aka fat storage hormones.

• Spend time reading the daily emails and investing time into the suggested daily exercises.

• Do your choice of one of the suggested detox & drainage support options.

• Prep anything you need for the next day.

• Turn off technology at least 30 minutes before bedtime.

• Get to sleep by 10 p.m. This is not always easy but extremely important for curbing cravings, releasing extra weight and lowering inflammation.


Guided Plan for Liquid Days (Day 4, 8, 12)The goal of the liquid days is not about going low-calorie to lose weight. The liquid days provide your body nutrient-dense and easy-to-digest foods that also give your digestive system a welcome break from all the work it does digesting food every day. This frees up metabolic energy to do other work in the body.

• When you wake up, take 5-10 deep breaths. Spend 5-10 minutes in quiet time, prayer, meditation, journaling and/or stretching.

• Drink your lemon water within 20 minutes of getting up - BEFORE you drink or eat anything else.

• Drink a smoothie, bone broth, blended soup or other liquid option from the eGuide on this schedule, with a more substantial option like a smoothie for breakfast and lunch.

• 7:30 a.m. (ish) 10:00 a.m. (ish) 12:30 p.m. (ish) 2:00 p.m. (ish) 4:30 p.m. (ish) 7:00 p.m. (ish)

• Feel free to drink water throughout the day.

• Move your body during the day, but pay attention to your energy. These three liquid days might call for you to do less strenuous exercise than other days. Honor that. Rest is as important as activity. During these days your body will want to cleanse, repair and rebuild. Using too much energy for strenuous activity can interfere with this process.

• Spend time reading the daily emails and investing time into the suggested daily exercises.

• Do your choice of one of the suggested detox & drainage support options.

• Prep anything you need for the next day.

• Turn off technology at least 30 minutes before bedtime.

• Get to sleep by 10 p.m. This is not always easy but extremely important for curbing cravings, releasing extra weight and lowering inflammation.


Day 1:Breakfast: Your choice of smoothie

Lunch: Salad with Spring Greens, your choice of protein and raw vegetables

with Poppy Seed Dressing

Dinner: Chicken Quinoa Walnut Salad or your choice of smoothie


Lunch: Chicken Quinoa Walnut Salad

Dinner: Asian Beef Lettuce Wraps or your choice of smoothie


Lunch: Asian Beef Lettuce Wraps

Dinner: Oriental Chicken Slaw on a bed of Spring greens or your choice of smoothie

Day 4:

Liquid day. Choose an option from the Liquid Days list on page 20 for breakfast, lunch and

dinner. Drink warm or room temperature water and herbal tea between ‘meals’.


Lunch: Oriental Chicken Slaw on a bed of spring greens

Dinner: Grilled Salmon Packets and Kale Slaw or your choice of smoothie

Nourish to Flourish Spring Cleanse Menu Plan



Lunch: Grilled Salmon Packets and Kale Slaw

Dinner: Lemon Rosemary Chicken and Dijon Green Bean Salad or your choice of smoothie


Lunch: Lemon Rosemary Chicken and Dijon Green Bean Salad or your choice of smoothie

Dinner: Berry Steak Salad

Day 8:Liquid day. Choose an option from the Liquid Days list on page 20 for breakfast, lunch and



Lunch: Berry Steak Salad

Dinner: Fish Taco Lettuce Wraps and Kale Slaw or your choice of smoothie


Lunch: Fish Taco Lettuce Wraps and Kale Slaw

Dinner: Napa Cabbage Salad with chopped, cooked chicken or your choice of

Powerful Protein tossed in or smoothie of your choice



Lunch: Napa Cabbage Salad with chopped, cooked chicken or your choice of Powerful

Protein tossed in

Dinner: Toss spring greens with watercress or arugula, sliced strawberries, baked and chopped

chicken breast seasoned with salt and pepper or your choice of Powerful Protein and

Poppy Seed Dressing or your choice of smoothie

Day 12:Liquid day. Choose an option from the Liquid Days list on page 20 for breakfast, lunch and



Lunch: Toss spring greens with watercress or arugula, sliced strawberries, baked and

chopped chicken breast seasoned with salt and pepper and Poppy Seed Dressing

or your choice of smoothie

Dinner: Pecan Crusted White Fish with baby Spring greens, raspberries and pecans tossed

with Raspberry Vinaigrette or your choice of smoothie


Lunch: Pecan Crusted White Fish with baby Spring greens, raspberries and pecans tossed

with Raspberry Vinaigrette

Dinner: Favorite Entrée or smoothie of choice


Nourish to Flourish Spring Cleanse Menu PlanDay :Breakfast:

Lunch:

Dinner:

Day :Breakfast:

Lunch:

Dinner:

Day :Breakfast:

Lunch:

Dinner:

Day :Breakfast:

Lunch:

Dinner:

Day :Breakfast:

Lunch:

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On the three scheduled liquid days or at any point during the 14 days that you would like to have

liquid instead of solid food, choose from these options.

If you would like to make a different option for yourself, use ingredients from our Spring

Foods List. Do your best to continue with your rhythm of breakfast, lunch and dinner. If you

you are feeling very hungry on the liquid days and feel like you need more, instead of ‘sipping’

continuously throughout the day, try to have 2 or more hours between your liquid ‘meals’. Broth,

herbal teas and raw juices are suggested to drink between your liquid ‘meals’ or as an option for

breakfast or dinner but not for lunch, which should be a smoothie or blended soup.

• Blended Soups. Blended soups are easy to digest and can help you feel more satisfied. Try

the Creamy Tomato or Butternut Mango or the Green Goddess Soup in the BONUS recipe

packet that you unlock for yourself after you post a picture of your beautiful new journal in

our Facebook group!

• Cultured Beverages Apple cider vinegar drinks (Braggs, Kevita) coconut kefir (Kevita),

kombucha (GTs), and kvass (Zukay) are all traditionally made non-dairy drinks that are

cultured and have probiotics and enzymes that support cleansing and digestive health. They

often have sugar on the ingredient list because the sugar is used in the culturing process. You

want to look to see how many servings are in the bottle and then how many grams of sugar per

serving. Stick with drinks that are less than 4 grams per serving if possible.

• Fresh, raw green juice with mostly vegetables and minimal fruit. Like smoothies, with raw juices you get lots of plant-based nutrients. Unlike smoothies though,

with juices you lose the Fabulous Fiber so you want to make sure you are drinking juices that

are low in fruit due to the sugar content. Fiber is not only filling but also helps keep blood sugar

and insulin more stable. This is important for many reasons including keeping you in fat

burning mode. Also, most packaged juices have been pasteurized which means you lose most of

the valuable nutrients so stick with fresh, raw green juices if you are juicing.

Liquid Days


• Herbal Teas. Herbal teas have a lot of benefits, depending on the herbs being used.

You want to choose organic whenever possible. See the Spring Foods List for herbs that are

particularly great for spring.

• Homemade or store-bought chicken, beef or vegetable broth. Broth, particularly homemade bone broth, (no msg or autolyzed yeast extract in packaged

broth, please!) provides a lot of highly digestible nutrients to support your body as you cleanse.

Broth supports digestive health as well. If you don’t desire hot broth you can drink it at room

temperature or slightly warmed. Click HERE for an article and quick video on how to make

your own chicken broth.

• Smoothies with Friendly Fat, Colorful Carbs and Powerful Protein. Smoothies have fiber because you are using the whole fruit, vegetable or green. The fiber helps

keep you satisfied and keeps your blood sugar and insulin levels more stable. See the separate

smoothie recipe packet for ideas to boost the Friendly Fat, Powerful Protein and Fabulous Fiber.

• Suero Viv and Amasai. If you did the 14 Day Get REAL Challenge and continue to

drink the Amasai and Suero Viv, you can still drink them during this spring cleanse. We

would like to order Suero Viv and Amasai please email [email protected].


http://www.angellebatten.com/real-food-real-fast-video-how-to-make-chicken-stock/

You'll want to have these items on hand over over the next few weeks. They can be used when following

our recipes or creating our own meals. They all provide nutritional boosts. You’ll want to choose

organic whenever possible. We’ve mention some of our favorite brands for some of the products.

• Apple Cider Vinegar can be found at most conventional and health stores. Choose raw and unfiltered,

which means you’ll see some stuff floating at the bottom and that’s actually a good thing because it has

enzymes, probiotics and other beneficial components.

• Avocado Oil can be found at Meijer, Kroger and other conventional stores as well as health food

stores. Avocado Oil is a great alternative to olive oil and provides lots of Friendly Fat in the form of

mono-unsaturated fat. Use this instead of vegetable oil, soy oil, canola oil or any other toxic oils.

• Chia Seeds are a great source of plant-based omega-3 essential fatty acids, which lessen inflammation.

They are also a good source of fiber, antioxidants, vitamins and minerals. Chia seeds are filling and

support weight loss. Unlike flax seeds they do not need to be ground before eating to get the nutritional

benefits. Do check your teeth after having them though!

• Coconut Oil can be found at conventional & health food stores. Choose organic and unrefined.

Different brands have different tastes but in general coconut oil should not taste strong. You can choose

a refined version if you prefer no coconut taste at all but read the label and look for a brand that refines

without chemicals.

• Coconut Milk can be found at conventional & health food stores. Choose organic canned with no

BPA in the lining for the purest form of coconut milk, which is often in either the baking or Asian food

section or both. If using coconut milk in a carton, you are getting a lot of water and additional

ingredients. Choose brands with no added sugars or carageenan like So Delicious Organic.

• Ghee is clarified butter and is free of the dairy protein casein and dairy sugar lactose so people who are

senstive to either or both of these can normallly use ghee with no problems. It’s an ancient healing food

in Indian tradition and very supportive of detoxification and digestive health. Look for grass-fed ghee on

the grocery store shelf, not in the refrigerated section. Organic Valley, Purity Farms or Pure Indian

Foods are all great brands.

Nourish to Flourish Nutrition Boosts


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• Herbal Teas You’ll want to have organic peppermint tea and a detox blend on hand. Peppermint can

help a lot if you experience headaches. Choose organic to avoid pesticides and irradiation.

• Raw honey has enzymes and antioxidants and if it is local, can help lessen allergy symptoms. While it is a

sugar, raw honey has health benefits. However, if you struggle with blood sugar issues, chronic health

issues and/or weight loss, skipping honey or using as little as possible is suggested.

• Unrefined Sea Salt can be found at health food stores and most conventional grocery stores. Look

for Celtic, Himalayan pink, and Redmond brand. Your salt ideally will have color--pink, brown, grey-

-because of the trace minerals. This is much different than highly processed table salt and can be used

liberally at each meal.

• Whole Leaf Stevia, unlike the many versions of the herb stevia on the store shelf, is a minimally refined

version with no additional additives like sugar alcohol. A drop or two is all you need to add a little bit of a

sweet flavor. More than that will give you a bitter taste.


http://www.amazon.com/Traditional-Medicinals-EveryDay-Detox-Bags/dp/B0009F3PHQ/ref=sr_1_1_a_it?ie=UTF8&qid=1459956948&sr=8-1&keywords=traditional+medicinals+detox+tea

http://www.amazon.com/Real-Salt-Sea-Pouch-26-Ounce/dp/B000BD0SDU/ref=sr_1_1_a_it?ie=UTF8&qid=1459956888&sr=8-1&keywords=redmond+salt

http://www.amazon.com/Sweet-Leaf-Natural-Sweetleaf-Concentrate/dp/B00O86JSIM/ref=sr_1_2_a_it?ie=UTF8&qid=1459956835&sr=8-2&keywords=whole+leaf+stevia+liquid

Nourish to Flourish 14-Day Cleanse Shopping ListBecause you might be shopping and cooking for one or for 7, we can’t provide you with exact

amounts of ingredients to buy. Go through your recipes, determine if you need to double each

recipe, and add to your shopping list how much you need for each ingredient. Remember to buy

smoothie and other liquid ingredients based on your choices for each day.

Vegetables & Greens: Arugula___Asparagus___Avocados___Beets/Beet Greens___Bell Peppers___Bibb or Boston Lettuce___Bok Choy___Broccoli___Broccoli Rabe___Carrots___Celery___Cilantro___Collards___Cucumbers___Dill___Garlic___Green Beans___Green Onions___Kale___Mint___Napa Cabbage___Onions___Radishes___Romaine Lettuce___Spinach___Spring Greens___Swiss Chard___Tomatoes___Turnip Greens___Watercress____________________________________

Fruit: Apples___Bananas___Blackberries___Blueberries___Lemons___Limes___Mango___Oranges___Pears___Pineapple___Raspberries___Strawberries____________________________________

Packaged Foods:Almond butter, raw___Almond milk, carton with no carageenan___Apple Cider Vinegar, raw___Avocado oil in a dark glass bottle___Balsamic vinegar___Capers___Coconut Aminos___Coconut milk, canned light for spring/summer, full-fat for fall/winter___Coconut milk, carton with no carageenan___Coconut oil___Ghee, gras-fed___Herbal teas___Maple Syrup___Mayonnaise, avocado oil or safflower - no canola, soy, vegetable oil___ Mustard, Dijon___Mustard, yellow___Olive oil in a dark glass bottle___Raisins___Rice wine vinegar___Sesame oil___Tomatoes, crushed___White wine___Any Smoothie BOOSTS - see Smoothie Guide____________________________________

Meat, Poultry, Fish: Beef, grass-fed or organic if possible___Canned chunk-light tuna, not albacore___Canned salmon, wild-caught with bones in for added calcium___Chicken, pasture-raised or organic if possible___Cod, wild caught, not farmed___Halibut, wild caught, not farmed___Salmon, wild Alaskan if possible___Steak, strip or sirloin, grass-fed or organic if possible____________________________________

Seasonings & Spices: Basil___Curry___Garlic powder___Onion powder___Oregano___Paprika___Parsley___Pepper___Poppy Seeds___Sea salt, unrefined (Redmond, Celtic, Himalayan)___Thyme____________________________________

Nuts & Seeds: Almonds, slivered___Pecans, raw___Quinoa, often near rice or pasta___Sesame seeds, raw___Sunflower seeds, raw___Walnuts, raw____________________________________


Nourish to Flourish Spring Food ChartAdd any of these Spring foods to your menu plan as you would like, especially vegetables, which

should be eaten liberally with your meals. If you are building your own recipes or meals during

these 14 days, use this list to help you. You can add in other REAL foods that are not on this list,

but these are ideal for nourishing and cleansing during the springtime. An asterisk next to a

food means that this food is a Spring Superfood. If you like it, definitely eat more of it!

Friendly Fat

Powerful Protein

Nourishing & Cleansing Oils for Spring:Avocado Oil

Flax Seed Oil

Ghee (clarified butter)

Hemp Seed Oil

Coconut Oil

Beef (grass-fed, moderation in spring)

Chicken (organic and/or pasture-raised)

Duck (moderation in spring)

Freshwater Fish (wild caught)

Lamb (grass-fed, moderation in spring)

Nuts and Seeds for Spring:Chia Seed

Filberts

Flax Seed

Hemp Seed

Pinons (Pine Nuts)

Pumpkin Seeds

Sunflower Seeds

Ocean Fish (wild-caught, moderation in spring)

Salmon (wild-caught Alaskan; canned with

bones in for added calcium)

Tuna (canned chunk light)

Turkey (organic and/or pasture-raised)


Colorful CarbsSpring Vegetables:Alfalfa Sprouts*

Artichokes

Asparagus*

Beets

Broccoli

Brussels Sprouts*

Cabbage*

Carrots*

Cauliflower*

Celery*

Chickory*

Cilantro

Collard Greens*

Dandelion*

Endive*

Fennel

Garlic*

Ginger

Green Beans*

Jicama

Kale*

Leeks

Lettuce*

Mushrooms*

Mustard Greens*

Onions*

Parsley*

Radishes*

Seaweed

Snow Peas

Spinach*

Swiss Chard*

Turnips*

Watercress

Spices for Spring:Anise

Basil

Bay Leaf

Black Pepper*

Chamomile

Caraway

Cardamom

Cayenne*

Cinnamon

Clove*

Coriander

Cumin

Dill

Fennel

Fenugreek

Garlic

Ginger

Horseradish

Marjoram

Mustard

Nutmeg

Oregano

Peppermint

Poppy Seeds

Rosemary

Saffron

Sage

Spearment

Thyme

Turmeric*

Spring Fruit:All Berries

(blackberries,

blueberries,

raspberries,

strawberries)

Apples

Grapefruit

Lemons

Limes

Papayas

Pears

Pomegranates

Spring Herbal Teas:Alfalfa

Cardamom*

Chickory*

Cinnamon*

Cloves*

Dandelion*

Ginger*

Hibiscus*

Orange Peel*

Raspberry Leaf*

Strawberry Leaf*


Always check with your doctor or trusted healthcare practitioner before adding in supplements.

The links take you to a trusted brand but there are many others available locally and online.

• Dandelion Root in tea or a supplement is supportive of detoxification and liver health.

• Ghee or clarified butter is a food that can also be used like a supplement during the

cleanse. See Pantry Essentials on page 22 for more information.

• Manjistha is a supplement that is supportive of detoxifying the lymph system.

• Peppermint tea and Peppermint essential oil helps with lessening headaches. If you have

a headache rub a few drops of peppermint essential oil on your temples and neck, making

sure not to get it near your eyes. We encourage a high quality essential oil and we are happy

to share what we use. You can also brew peppermint tea and use two tea bags per cup if you

have a bad headache.

• Probiotics in cultured foods or supplement form have the good ‘bugs’ that that are

imperative for great digestive and overall health.

• Tulsi Holy Basil in tea or a supplement promotes immunity and stress resilience.

• Turmeric in cooking or in a supplement is a spice that lessens inflammation.

Cleansing Supplements to Consider:


http://store.lifespa.com/manjistha.html?utm_source=Website&utm_medium=Landing%20Page%20&utm_campaign=Manjistha

http://store.lifespa.com/search.asp?keyword=probiotics&search.x=0&search.y=0

http://store.lifespa.com/tulsi_holy_basil.html

http://store.lifespa.com/turmeric_plus.html

Include any or all of these ideas to get those physical and emotional toxins moving through

and out of your body.

• Soak in an Epsom salt and baking soda bath: Add 1-3 cups Epsom Salt and ½ - 1

cup of baking soda to a hot bath. Soak for about 20 minutes. You can add essential oils and

listen to music for added relaxation.

• Mix 1/2 - 1 tsp. of unrefined sea salt in a glass of water: Drink 1-2 times a

day for trace mineral and detoxification support.

• Take a news & social networking fast: Turn off & tune out for the day and night.

Choose to keep your phone in another room at night.

• Invest in a professional massage for yourself. Massages are great at facilitating

lymph detoxification as well as promoting relaxation and lowering your ‘fat-storing’ stress hormones.

• Read something inspirational for at least 20 minutes. Nourish your mind and

spirit every day.

• Sit quietly for at least 20 minutes: Whether you just pay attention to your breath, a

word, a prayer, or nothing at all, sit quietly for 20 minutes. No wrong way to do this.

• Invest in an infrared sauna session for yourself: Infrared saunas facilitate

detoxification and healing.

Detoxing and Drainage Support:


• Do a dry brush massage: Purchase an inexpensive dry massage brush and use it to give

your lymph system support in detoxing. You can read directions on how to dry brush massage HERE.

• Drink dandelion root tea or other detox tea 1/2 an hour before or an hour after meals: Drink hot, warm or at room temperature to best support your digestive system

and detoxification.

• Take a break from toxic personal care products: What you put on your skin can

end up in your blood stream within 30 seconds! Many personal care products contain known

carcinogens, hormone disruptors and neurotoxins. Read more about this issue HERE and use

this resource to check out your current products and find less toxic ones. We are happy to

share in the Facebook Community what we use.


http://www.mindbodygreen.com/0-7955/why-you-should-start-dry-body-brushing-today.html

http://www.huffingtonpost.com/deborah-burnes/skin-care_b_1540929.html

http://www.ewg.org/skindeep/?gclid=CjwKEAjw55K4BRC53L6x9pyDzl4SJAD_21V1MgdzC3oAhi-2acoiNehcXVyAJFFHuBkX398_6oT2qxoCF0_w_wcB

Close your eyes. Take 5 deep breaths.

Ask yourself, “How do I want to feel?”

If your mind starts giving you answers about what you don’t want to feel – I don’t want to feel fat, overwhelmed, busy, tired, depressed – simply ask:

“How would I like to feel instead?”

Perhaps you said, I don’t want to feel “fat”, let’s remember that “fat” is not a feeling, so dig a little deeper.

Perhaps, I feel sluggish. I feel lethargic. I feel heavy.

Perhaps, you said, I don’t want to feel so heavy, I want to feel “X pounds lighter”.

Ok. What does “15 pounds lighter” feel like?

Or another way of asking is this: when I am 15 pounds lighter, I will feel ____________________,

Try it. How would you like to feel?

_____________________ _____________________ _____________________ _____________________

_____________________ _____________________ _____________________ _____________________

Perhaps you get words like:

• Confident• Connected• Happy• Beautiful

There are no wrong answers and the choices are endless because you know what the right answers are for you.

Write down the top 1-3 feelings that most resonate with you.

1) _____________________________________

2) _____________________________________

3) ____________________________________

Nourish to Flourish Invitation:

• Relaxed• Adventurous• Playful• Loving

• Present• Rested• Open• Important

• Energetic• Calm• Light-hearted• Generous


Now that you’ve got 1-3 words, let’s dig in:

What do I need to do more of in order to feel those feelings more often?

What do I need to do less of in order to feel those feelings more often?

What do I eat and how do I move in ways that bring me more of those feelings?

What would my physical space need to look like to feel more of those feelings?

Who do I spend time with that brings more of these feelings?

Decide how you want to feel every day. Create a clear vision of what you would be doing and who

you might be doing it with. Write it down. Draw it. Cut out pictures. You won’t likely create

this life as smoothly and quickly as you’d like. It’s not a color-by-number process. And yet, your

vision for a life you love gives you something to move toward. You can use it to help you make

decisions about how to spend your time, show up in relationships, conversations, at a meal etc.

It’s a powerful tool we want you to have.


Chef Jackie White knows how to create REAL food recipes that people love.

Chef Jackie created many of the recipes in this cleanse and for that we are so

grateful. You can connect with Chef Jackie at Prep Like a Chef.

Michael Schaefer is a Graphic Designer and Art Director who has worked

in every aspect of visual commuications. Michael's family (wife and 2 kids)

know first hand the massive benefits found from taking on this cleansing

challenge and persuing a clean lifestyle.

You can find him @ https://www.linkedin.com/in/iammichael81

JodiMichelle is a passionate lifestyle photographer, designer, and event

curator. She has been designing experiences for nearly 2 decades. Through

marrying visual composition and physical structures together she tells the

stories of community, collaboration, and the individual. www.jodimichelle.com

A bit of thanks…


18 years ago Angelle Batten was struggling with sugar

addiction, severe PMS and debilitating depression.

While she initially chose to use conventional medicine

to help herself, she intuitively knew that what she was

experiencing would not be healed by taking prescription

drugs. She decided to follow her gut and look deeper into

why she was feeling such imbalance.

Once Angelle opened up her mind and heart to true healing,

she began to learn how to tune into her body and spirit to discover

how to live a truly nourished life.

Angelle dove into nutrition and holistic health and with the help of many mentors and guides,

she’s embraced a holistic approach to health and deeply understands that physical, mental,

emotional and spiritual health are woven together and all have to be addressed for true healing.

Angelle draws on her experiences, knowledge and skillful coaching to support women who are

ready to create a sweeter life with a lot less sugar. A life they love waking up to each morning and

are grateful for each evening.

Angelle is the co-founder of The Nourish to Flourish Society. She is a teacher at heart, studying

Elementary Education at the University of Detroit and earning her Master of Education

Administration through Wayne State University. She taught in the classroom and worked as a

literacy consultant and leader. She went on to study at the Institute for Integrative Nutrition in

New York City. Angelle has coached thousands in person and through her highly recognized

14-Day Get REAL Challenge, which was adopted by New York Times Best Selling Author and

Wellness expert, Jordan Rubin. Angelle has collaborated with Dr. Josh Axe and other leaders in

the wellness industry. She is currently studying in a year-long Mentor Masterclass life coaching

program. Angelle has been coaching since 2005. She lives in Hartland, Michigan with her

husband, daughter, twin sons, a big black dog and two cats. You can connect with Angelle and

follow her blog on angellebatten.com.


Jill Tanis is a personal story in motion, sharing the good

news that it is possible to experience true freedom from

weighing, dieting, obsessing, counting and living in a

body with pent up blame, guilt, shame and victimhood.

18 years ago she found herself completely malnourished,

profoundly depressed and fighting the most intense

eating disorder. With an open and willing heart in pursuit

of healing, Jill discovered the power of non-conventional

therapies that deeply changed and healed her from the inside out,

discovering lasting freedom with food and body. No more counting,

obsessing, dieting, or weighing.

From this experience, she discovered her life’s passion to help women create lasting mindful

transformation with food and body and soul. It isn’t a quick fix. She holds space for the deep work

to be done and sits alongside you, exactly where you are, with love, grace and undivided attention.

A playful, curious spirit and lover of delicious food and life around the table, Jill will inspire and

challenge you to show up fully for yourself with honesty, authenticity and love.

Jill is the co-founder of The Nourish to Flourish Society. She studied Exercise Science and

Psychology at Hope College. Upon graduating, she worked as a Wellness Education Coordinator

at a corporate wellness department for 5 years before returning to school to study at the Institute

for Integrative Nutrition in New York City. She is a Certified Holistic Health Coach and studied

under Marc David at the Institute for the Psychology of Eating. She is certified at the Mastery

level of the Transformational Coaching Method, which focuses on deep change work using

neuro-linguistic programming. She has been coaching private clients and group programs for

the past 11 years. She is mom to 3 adorable boys and married her high school sweetheart. She

lives along the gorgeous Lake Michigan shoreline. You can connect with Jill at jilltanis.com.


Fall in love with taking care of yourself.

Mind.

Body.

Spirit.


Documents

Ease Into Spring With a Plan to Jumpstart Your Weight Loss ... · PDF fileweight and toxins that don’t serve your highest good. ... If you simply focus on a cleanse to lose weight,