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The UltimateFull Body
Detoxan easy detox guide
PLANTBASED
DAYDETOX PLAN
includes
7
includes
TAILOREDRECIPES
superfoods.co.za02
Detox & cleanse this season Our bodies also go through seasonal changes and this sometimes means that we don’t feel our very best. Luckily there is a way we can support our bodies tobetter cope with the change in seasons.
There are many reasons why our bodies experience fluctuating energy levels and vulnerable immune systems, whatever the reasons may be it can prompt us to reflect inward and look for a kind of reset button to reboot our systems. Things such as sluggishness, fatigue, high stress and overindulgence are some ofthe usual suspects which signal that our bodies need a reboot. Or we might feel motivated by the prospect of more energy, increased vitality, more clarity andfeeling a stronger connection to our bodies.
Whatever the reasons, detoxing can mean different things to different people. Some detox plans include expensive products and extreme calorie restrictions.Some promote health, while others can leave us feeling tired and irritable. However, a good detox plan should support our bodies while cleaning out thetoxins. Essentially good detox plans supplement our bodies with all of the vitamins and minerals they need as we go through the detoxification process, meaning that it effectively removes toxins from our system and replenishes it with cell nourishing nutrients.
In this ebook we will focus on:1. explaining what detoxing means2. describing how we can support this process 3. giving guidance as to minimise our exposure to
toxins
We also include a full 7 Day Detox Eating Plan to kick-start your cleansing journey.
Detoxification explained
Simply put, the word ‘de-tox’ refers to the way our bodies get rid of waste. Our bodies have a sophisticated way of eliminating toxins. These include the liver, kidneys, digestive system, skin and lungs. We can learn how to support our natural detoxification system through small changes, thereby creating optimal body function for better health.
In a healthy body the processes of detoxification runs smoothly. However, a build up of toxins can slow down the body’s defences. We are exposed to millions oftoxic chemicals every year. They are in the food we eat and the air we breathe. In this modern day and age we can easily become toxic. So the question is, “How toxic are you?”
It is vital that we know how to minimise our exposure to toxins. Toxins include pollutants, synthetic chemicals, heavy metals, and processed foods.
How to use this ebook
We’ve carefully curated an eating plan with a rough recipe guide and have exclusively included some superfood inspired detoxing recipes to add some extra flavours to your meals.
By following this meal plan & incorporating even just some of the supplements & superfoods mentioned, you’ll:
For more recipe inspiration on cleansing and detoxing, you can visit our recipe section on our website. We update it frequently with deicious plant based meals.
Hope you enjoy this ebook as much as we do!With love,Soaring Free Superfoods
get extra nutritional fibre to support your metabolism & help digestion
cleanse the body of harmful toxins
reboot your cells’ mineral & vitamin
content to alkalise the body
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Some recommended detoxifying practices
Adopting a few regular practices is an effective and manageable way to to keep those toxins in check. There are a few options available depending on how deep you want to go.
Physical practices can stimulate the lymphatic system through sweating and stimulating internal organs. A few options are:• yoga• sauna• massage• rebounding - in just 3 minutes your
body has started to flush toxins• coffee enemas
Nutrition practices include:• starting the day with warm lemon
water• enjoying simple meals like brown rice,
lightly steamed veggies and miso• broths• drinking lots of filtered water• drinking green veggie juices• eating a variety of green leaves, fresh
fruits and vegetables• intermittent fasting• reducing your pesticide exposure with
organic food!• avoiding:
- fried foods - sugar - processed foods - poor quality meat and dairy - most things bought in a box, bag or bottle – basically, stick to whole foods!
How to support detoxification
Take care of yourself: mental and emotional stress can have a toxic effect on our bodies, however most of us wouldn’t consider these as a source of toxins. The following three simple practices can make a massive difference: taking at least 20 minutes per day to connect to nature and yourself, making sure to get enough sleep and cutting back on ‘screen time’ before bed.
Get your sweat on: Find the time to move, stretch and strengthen your cardiovascular system. Exercise promotes blood flow and stimulates the lymphatic system. Sweating is a great way to get rid of toxins.
Nutrition is key: eat high quality foods and choose organic where possible. Organic food will decrease your exposure to harmful antibiotics, pesticides and hormones. Eat whole foods that are bright in colour and high in antioxidants.
Avoid white flour, sugar and processed foods: These foods increase fatty tissue which is where toxins are stored. In addition, processed foods increase fatty tissue in the liver which can weaken liver function. The liver plays a vital role in detoxification.
Drink more water: Water transports waste products and aids key detoxification processes like breathing, sweating and urination. Start the day with a glass of alkalising lemon water (remember to rinse out your mouth afterwards to protect your teeth.) And drink at least 6 glasses of clean and filtered water per day. Tap water and plastic-bottled water are not considered clean options, so try to avoid these.
Work on your gut health: gut flora imbalances are also a source of toxins. Fibre rich foods improve digestive health. Healthy gut bacteria feed on fibre. Bad gut bacteria feed on processed foods. We want more good bacteria than bad bacteria in our guts. You can feed your good bacteria by eating superfoods like baobab and mesquite, which are prebiotic, and include more fermented foods in your diet, such as sauerkraut and kimchi.
Think before you drink: consider cutting down on or eliminating alcohol from your diet. Liver enzymes break down alcohol into acetaldehyde – a known toxin and carcinogen! Excessive drinking can impair liver function through inflammation, fat build up and scarring.
Decrease your exposure to toxins: cut down on commercial household cleaning and body care products, pharmaceuticals, and highly sprayed foods. Decrease nicotine, caffeine and alcohol consumption. Make bath and shower time quick if you use unfiltered, municipal tap water.
Where are toxins lurking?
• diets high in processed foods• synthetic fertilisers and pesticides used to
grow the food you eat• heavy metals like mercury and lead in food,
water and the environment• food allergies, environmental allergies
and mould• mental and emotional stress can create a
toxic effect in the body• increased amounts of bad gut bacteria,
fungus and yeast overgrowth• certain medications and over medicating
can lead to a build up of toxins
There are a number of symptoms that point to chronic toxicity. These symptoms include: acne, ulcers, fatigue, psoriasis, heartburn, headaches, bad breath, food cravings, sleep problems, bloating and gas, congested sinuses, menstrual disorders, trouble concentrating, difficulty losing weight, muscle aches and joint pain, puffy and dark circles under the eyes, constipation, diarrhoea, and skin problems like rashes and eczema.
You would be right in thinking that toxins are everywhere and we are unwittingly simmering in a toxic soup – it may seem like the battle is lost beforeit has begun, but by adopting a few practices and getting clued up on the low down of detoxification you can maintain good health.
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Detoxing with superfoods
1. Chlorella is high in chlorophyll which is a powerful detoxifying agent. It also supports your kidneys and liver to assist with expelling toxins from the body. Start with 1 - 2 tablets and build up to 5 - 10 tablets daily.
2. Chia seeds are fibre rich and anti-inflammatory super seeds that soothe digestion and cleanse the colon. Chia seeds support a key detoxification organ – the gut! A simple way to make breakfast is to soak 4 tablespoons of chia in 1 cup of filtered water overnight. Enjoy the next day with plenty of plant-based milk and lots of fruit.
3. Spirulina is rich in chlorophyll, antioxidants and anti-inflammatory properties. As a result, it is the perfect food to initiate detoxification. Simply add 1 teaspoon of spirulina powder to juices and smoothies.
4. Moringa is another potent detoxifying superfood. It delivers an impressive nutritional boost while assisting with removing toxins from the body. Start with a small dose and work up to 1 level tablespoon daily.
5. Goji berries are known to support the kidneys – another key detox organ! They do this by protecting the body from stress responses. They are a powerful source of antioxidants and they stimulate and improve digestion. Add gojis to your drinking water and enjoy throughout the day.
6. Super Shake Green Alkaliser is a concentrated and potent synergistic blend of essential alkalising superfoods. Start the day off right. Blend 2 tablespoons of shake mix with 1 cup of water and the juice of a lemon. Potent!
7. Wheatgrass and barleygrass are both excellent for helping the body remove toxins while providing a valuable deposit of vital nutrition. Barleygrass is considered to taste better than wheatgrass, while wheatgrass contains more protein than barleygrass. Start off with a small teaspoon and build up to a tablespoon per day.
Other detoxifying foods include:
• cruciferous vegetables (brussel sprouts, radishes, cauliflower, broccoli)• garlic, onions• green tea• anti-inflammatory herbs (coriander, parsley, rosemary)• anti-inflammatory spices (turmeric, paprika, cinnamon, cayenne, cumin• and oregano)• high quality, organic, ethically farmed eggs• protein powder from ethical farm sources
A Basic Daily Cleansing and Detox Guide
This is a simple and effective daily detox program to get you started:
• 1 litre clean water on waking in the morning• probiotic capsules and fulvic acid liquid or capsules with water• MSM tablets or powder with water before breakfast• 500ml fresh green juice or green smoothie before breakfast and another
500ml during the day• chia porridge for breakfast• snack on fresh, organic fruit throughout the day• eat a sprout salad for lunch• digestive enzymes with each cooked meal you eat• make your food raw, organic and plant-based as much as you can• have zeolites with water before bed
For extra cleansing effect you can include the following:
• a parasite cleanse• heavy metal cleanse• herbal colon cleanse
On the next page is a basic eating plan based on the outline provided in our Rawlicious book. These meals should all be plant-based, free of animal derived ingredients and organic where possible.
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We have the power to create vibrant health!
Ultimately detoxification is about bringing our bodies back into balance so choose an approach that supports your long-term health. These practices include eating healthier and improving lifestyle practices. A good detox plan has the power to boost energy levels, improve concentration, balance blood sugar levels, improve digestion, and help us sleep better at night.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Morning cleanse
1l water
probiotics
fulvic acid
MSM
5 chlorella tablets
1l water
probiotics
fulvic acid
MSM
5 chlorella tablets
1l water
probiotics
fulvic acid
MSM
6 chlorella tablets
1l water
probiotics
fulvic acid
MSM
6 chlorella tablets
1l water
probiotics
fulvic acid
MSM
6 chlorella tablets
1l water
probiotics
fulvic acid
MSM
7 chlorella tablets
1l water
probiotics
fulvic acid
MSM
7 chlorella tablets
Throughout the
day1l green juice
1l green juice
2 Tbsp chia seeds1l green juice 1l green juice
1l green juice
2 Tbsp chia seeds1l green juice 1l green juice
Breakfast Green Alkaliser smoothiefruit salad
with goji berriesGreen Alkaliser smoothie
chia seed porridge with
almond milkgrapefruit melon with goji berries
favourite breakfast from
this week
SnacksTrail Blaze
fresh fruit
goji berries
fresh fruit
cucumber & avo with dulse
on seed crackers
fresh fruit
goji berries
fresh fruit
cashew nuts with
dried olives
fresh fruit
cucumber & avo with
dulse on seed crackers
fresh fruit
cucumber & avo with
dulse on seed crackers
fresh fruit
Lunch
fresh green salad with
light dressing
5 spirulina tablets
brown rice &
steamed veg
fresh green salad
5 spirulina tablets
poached sweet potato
cheese-free pesto
fresh green salad
6 spirulina tablets
sunflower sprouts on
green salad with
dehydrated buckwheat
sprinkles
6 spirulina tablets
veggie soup
fresh green salad
6 spirulina tablets
green salad with
guacamole, salsa &
nut cream cheese
7 spirulina tablets
wilted spinach & onion
with nut cream cheese
green salad
7 spirulina tablets
Dinner if you feel
hungry
brown rice &
steamed veg
fresh green salad
veggie soup
fresh green salad
seed crackers &
guacamole
fresh green salad
sautéed mushrooms with
cheese-free pesto
fresh green salad
fresh green salad with
your favourite
plant-based dressing
& sides
wilted spinach & onion
with nut cream cheese
green salad
green salad with
edible flowers &
dehydrated
buckwheat sprinkles
Dessertnut milk flavoured with
raw cacao & honey
frozen banana ice cream
& raw chocolate sauce
homemade raw
chocolate
chocolate mousse made
with avo, coconut oil &
honey
homemade raw
chocolate
make a batch of
homemade raw
chocolates for the week
raw, plant-based
mango cheesecake
Evening Cleansingenzymes
zeolites
enzymes
zeolites
moringa
enzymes
zeolites
enzymes
zeolites
moringa
enzymes
zeolites
enzymes
zeolites
moringa
enzymes
zeolites
Resources:
https://www.health.harvard.edu/staying-healthy/the-dubious-practice-of-detox
https://drhyman.com/blog/2015/03/07/truth-about-detoxification/
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INGREDIENTS½ C fresh cilantro1 C baby spinach1/3 C raw almonds1/3 C pumpkin seeds¼ C hemp seeds1 heaped Tbsp spirulina powderjuice of half a lemon½ C olive oil
salt & pepper to taste
RECOMMENDED PLATTER FOODStomatoesgrapescarrot stickscucumber slicestortilla chipslentil chipsedible flowersalmonds
pumpkin seeds
Spirulina PestoGet in to that spring feeling with this delectable spirulina pesto — best way to
start dipping those crunchy vegetables.
DIFFICULTY Easy MAKES 3 - 4 servings
PREPARATION TIME 15 minutes (5 minutes prep + 10 minutes blending)
METHODStep 1: add all the pesto ingredients into a high speed blender and blend until smooth
Step 2: wash and slice the fruit and vegetables, decorate your platter with chips and nuts andother grazing goodies
Notes: The cilantro can be replaced with fresh basil
and the spinach can be replaced with kale.
ANTI-INFLAMMATORYHIGH IN PROTEIN
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SUPER BERRY SAUCEINGREDIENTS¼ C Super Shake Berry Delight1/3 C fresh raspberries1/3 C coconut creamjuice of half a lime1-2 Tbsp honey1 Tbsp good quality olive oil
salt & pepper to taste
FRESH BERRY SALADINGREDIENTS 2 C fresh rocket leaves¼ C raspberries½ C blackberries¼ C other berry of choosing¼ C sprouts½ avocado, slicededible flowers
1 Tbsp toasted seeds
Fresh Berry Salad withSuper Berry Sauce
This bright and colourful salad with the tasiest, tangy berry dressing will
get you in the mood for summer.
DIFFICULTY Easy MAKES 1 -2 servings
PREPARATION TIME 10 minutes (5 minutes prep + 5 minutes for serving)
METHODStep 1: place all the dressing ingredients in a high speed blender and blend until smooth. Place ina glass container in the fridge until serving time.
Step 2: assemble your salad by starting with the rocket leaves first, then the sprouts, berries, edible flowers, sliced avocado and toasted seeds.
Step 3: drizzle the salad generously with the dressing and serve with fresh gluten-free bread or seed crackers.
Notes: Any other berries can be used in the salad, for example, strawberries or blueberries. The rocket can be replaced with baby spinach for a more subtle taste, but the peppery taste of rocket with the sweet berries is delectable.
HIGH INANTIOXIDANTSHELPS DIGESTION
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INGREDIENTS2 large sweet potatoes200g baby tomatoes, chopped 2 generous handfuls of fresh herbs
bao mayo
GREEN SEASONING1 Tbsp Super Shake Green Alkaliser 1 tsp Herbamare or salt
OPTIONAL EXTRAS (for Green Seasoning Spicy Version)cumin powdercoriander powder or crushed seedstumeric powderhing, powderised or garlic powderonion powdercayenne peppermixed dried herbs
TOPPINGSedible flowershemp seedsavocado
Green Seasoning with Baked Sweet Potato
This wholesome meal is hearty and rich in fibre and antioxidants. If you can find
organic sweet potatoes, leave the skin on because they contain more fibre,
vitamin E, and beta carotene. Combined with our Green Seasoning, this meal
boosts your antioxidant intake, supports your body’s natural defenses
and gets ready for summer!
DIFFICULTY Easy MAKES 2 servings
PREPARATION TIME 75 minutes (15 minutes prep + 60 minutes cooking)
METHODStep 1: preheat the oven to 140°
Step 2: wash and dry your sweet potatoes. Bake in the oven until soft – approximately 60 minutes.
Step 3: to make the green seasoning, mix 1 tablespoon Super Shake Green Alkaliser with 1 teaspoon of salt or Herbamare. Add some optional extras for the spicy version.
Step 4: prep the rest of your toppings: chop the herbs, slice the tomatoes and blend up the bayo mayo ingredients.
Step 5: remove sweet potatoes from the oven and decorate as desired. Remember to get your greens in and sprinkle the green seasoning generously on top!
Note: you can also make a jar of this green seasoning to keep on hand to liven up any savoury meal.
HIGH IN FIBREALKALISING
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No pesticides, additives, chemicals, GMOs
Chlorella Tablets
Green Alkaliser Wheatgrass
Goji Berries Spirulina PowderChia Seeds
Berry Shake Barleygrass
Spirulina Tablets
Moringa
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