FRESH START PROGRAM · “detox in a box” This program will not leave you hungry, grumpy, or,...
Transcript of FRESH START PROGRAM · “detox in a box” This program will not leave you hungry, grumpy, or,...
FRESH START PROGRAM
A 3 Day Program to cleanse your body, reduce your stress and restore your energy
Disclaimer: The information on this Ebook is not intended to replace a one-on-
one relationship with a qualified health care professional and is not intended as
medical advice. These statements have not been evaluated by the Food and
Drug Administration and are not intended to diagnose, treat, cure or prevent any
disease. Please seek the advice of a healthcare professional for your specific
health concerns.
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
3
CONTENTS
Welcome to a Fresh Start! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Before You Start This Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Healing From The Inside Out . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
What to Expect During the Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
What Is A Cleanse . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
The 7 Channels of Elimination: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
What is a Healing Crisis? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Commonly Reported Positive and Negative Effects During a Cleansing . . . . . . . . 16
What to Avoid . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Nourishing Foods To Eat During the Cleanse . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Other Foods to Avoid . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Daily Routine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
RECIPES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Closing Moments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
4
WELCOME TO A FRESH START!
Congratulations on making the decision to live a healthier, vibrant life!
We live in an environment filled with toxins and pollutants that cause major im-
pact on our health. We’re constantly exposed to toxins found in our food, water and
the air we breathe. We are burdened with artificial colorings, pesticides and herbi-
cide residues, preservatives and rancid oils in our foods. In order to achieve optimal
health, we must first understand why these challenges happened in the first place
When the body is deprived of healthy foods, water, sleep, exercise and relaxation,
it results in bloating, allergies, weight gain, depression, skin blemishes, fatigue
and insomnia. Yes, that’s right- everything you’re experiencing that you hate are
actually doing YOU a favor by letting you know that your system is dangerously out
of balance . But don’t worry because the process of transforming your body is easier
than you think when you have the right tools .
This program is different from other cleansing programs that are essentially a
“detox in a box .” This program will not leave you hungry, grumpy, or, even worse,
right back where you started .
INSTEAD, In my Fresh Start Program you will be introduced to delicious foods, eat
more than you’ve ever imagined, and learn to implement NEW STRATEGIES THAT
WILL ENABLE YOU you to to lose those nagging pounds (forever), fit into your
skinny jeans (forever) and get that gorgeous glow you’ve always dreamed of (you
guessed it, forever) .
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
5
THIS PROGRAM ISN’T ABOUT TAKING A PILL OR STARVING YOURSELF, your Fresh
Start Program is about TAPPING INTO your body’s own natural ability to heal itself .
This is a great program to start on a Friday and end on a Sunday.
Here’s to the start of
a healthy beginning!
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
6
BEFORE YOU START THIS PROGRAM
Before starting any new program as it relates to health, always consult with your
health practitioner if any of the following applies to you:
• You are pregnant
• You are breastfeeding
• You are currently undergoing any medical treatment for any physical or
mental illness
• You are recovering from a serious illness
• You are a growing child
• You are suffering from an eating disorder
• You have just undergone major surgery
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
7
HEALING FROM THE INSIDE OUT
To get started, let’s look at what “healthy” means to you? Everyone has a different
idea on what true health is all about . If you’re twenty-five, your definition of health
may be very different from someone who is forty or fifty .
Optimal Health means improving and maintaining a degree of balance across all
the key areas of your life, including nutritional, spiritual, emotional, mental and
physical . When your life is in balance, you will feel empowered to live and enjoy
your life to the fullest .
By learning how to optimize digestion and enhance your body’s ability to detoxify,
you’ll be better able to lose those stubborn pounds, achieve healthy skin, reduce
the amount of stress in your life, experience more energy and improve your sleep.
Once you understand that your body is designed to regulate and repair itself, you’ll
be ready to look at living a holistic healthy lifestyle in a brand new way .
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
8
WHAT TO EXPECT DURING THE PROGRAM
Imagine what your life will be like when you can fit into those skinny jeans, when
you look in the mirror and actually like what your skin looks like without makeup,
imagine clearer thinking, a boost in your energy level, you’ve reduced your stress
level and your finally have peace of mind knowing that you finally understand the
connection between the foods we eat and the quality of our health .
In your Fresh Start Program this will be a time to shift your thinking about how to
improve the quality of your skin, how to lose those unwanted pounds and how to
reduce the stress in your life . In order to improve your health, you must first be able
to rid the body of un-wanted toxins that have built up over time and have caused a
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
9
multitude of sicknesses and disease . To do that we must first understand how the
body rids itself of toxic waste .
This program is pretty simple to follow:
• Drink 12 ounces of lemon water first thing in the morning when you wake up
• Remove all foods from the “avoid” list below, and eat only foods on the
“Nourishing Foods” list for 3 days .
• Incorporate green juices and green smoothies into your diet daily
• Stretch daily to loosen and relax your body
• Drink half your body weight in water in ounces daily (Ex . 150 pound person
would drink 75 ounces of water)
• Think happy positive thoughts daily . Remember what we think, will manifest
in our life
• Move your body as much as you can to get your detox juices flowing . Movement
is critical to help the intestines keep digested food moving through your body .
Exercise for at least 30 minutes for these 3 days . Walking, yoga, rebounding,
hiking, climbing stairs, dancing, gardening and many other forms of exercise
help keep you regular and your intestines cleaned .
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
10
WHAT IS A CLEANSE
The detoxification process is the major molecule making activity performed by the
body . Detoxing is not a new concept . Many ancient cultures practiced detoxifica-
tion in the form of fasting and colon cleansing with herbs . Toxins that are stored in
the body can eventually overwhelm the liver . The result of toxic overload is inflam-
mation in the body . Inflammation can occur anywhere in the body where toxins
are present . Have you ever noticed how what we eat has a major on how we feel?
Even with diet improvements and a decrease in the impact of environmental tox-
ins, the toxins that are stored in the body, especially our fat cells, will remain there
until removed . Detoxification must be viewed as a total body process for all of the
body’s organ systems, which must all be addressed if total body detoxification is to
be effective . Elimination is key to a successful cleansing process .
Pre-Cleanse
A few days prior to you starting your Fresh Start Weekend Program, it is very import-
ant to be gentle with your body, so you lessen the effects of a “healing crisis” during
the program . A few days prior to starting the program, it is helpful to simplify
your meals with green juices and green smoothies, salads, steamed vegetables, a
small amount of brown rice or quinoa and a small amount of protein . Reduce the
amount of meat,poultry, fish, alcohol, caffeine, dairy, nicotine, refined sugar, wheat
products and shellfish .
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
11
Post Cleanse
The day after completing your program, easing back into a full range of foods
should be done over a 3-5 day period or longer depending on how you are feeling .
Salads, lightly steamed vegetables, sprouts, seeds, nuts, cold pressed oils and fruits
are best at first. Start with simple vegetable meals, and salads . Everything needs to
be chewed very well . DO NOT OVEREAT, or mix too many foods to start.
For proteins, start with sustainable fish (wild salmon, sardines, anchovies, farmed
trout) and free range organic chicken and turkey) .
Remember if you do eat meat, eat only organic animal products and know where
your food comes from! Animal fats hold onto antibiotics and hormones for a
long time and are very toxic so make sure you are eating hormone and antibi-
otic FREE chicken and turkey and if you eat beef, make sure it is from grass-fed
cows. Continue to avoid dairy and gluten because they can clog your digestive tract
quickly . Be aware how you feel as you re-introduce foods into your body . Your tastes
may have changed and you may not crave the same foods as before . Resuming al-
cohol and caffeine can create inflammation in the body so moderation is key. An
occasional glass of red wine is fine and switching from coffee to green tea, Yerba
Mate or an herbal tea will benefit your health tremendously.
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
12
THE 7 CHANNELS OF ELIMINATION:
1 . The colon primarily removes large debris from the lymph system and the waste
from digestion . When the diet is composed of highly processed foods, the bow-
els cannot eliminate properly .
2 . The kidneys are designed to handle removal of water soluble waste and re-
absorb important nutrients . It is extremely important you drink a sufficient
amount of water . Your kidneys work to sort through toxins and dissolve waste
from acid .
3 . The blood is a liquid organ that transfers and transports substances through-
out the body . It is what delivers the needed nutrition to those areas that are in
need .
4 . The liver, our filtering system, is a wonderful chemistry lab, working day and
night to transform fats, complex molecules and toxins into useful or at least
harmless compounds . If you have a problem with digesting fat or maintaining
your weight this organ needs tender loving care .
5 . The lungs primarily expel waste gases from the blood stream . But if necessary
other compounds can be expelled in the mucus that their membranes produce .
6 . The skin, our largest organ, is used as a backup system to the others . We can
eliminate water soluble wastes, fat soluble waste as well as gases through the
pores in the skin . When someone has a really bad odor about them it is an
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
13
indication of toxemia . If your skin is very oily it is a sign that the liver is working
overtime . And if you have a fever and are sweating your kidneys are in need of
help .
7 . The lymphatic system is the “garbage collector”, sucking up metabolic garbage,
and toxins from the extracellular fluid of every organ . If this flow is impaired,
the fluid becomes thick and toxic . The lymphatic system is filled with millions
of one-way valves, which allows the lymph fluid to flow in only one direction
- usually upward away from gravity . Two ways of speeding the flow of lymph is
drinking half your body weight in water per day and exercising 20 to 30 minutes
a day . And bouncing on a rebounder (small trampoline) is an excellent way of
making your lymphatic system move the lymph faster and cleanse your body .
Using the rebounder provides the body with a low impact aerobic workout that
is suitable at all ages and all fitness levels .
Here are simple steps to aid detoxification of each of the seven channels of
elimination:
• Colon – Eat more fiber (fruit and vegetables, especially leafy greens, chia seeds,
ground flax seeds
• Kidneys – Drink filtered water to flush the kidneys (start your morning with
lemon water)
• Blood – Exercise (sweating is a great way to improve blood circulation and
Massage (massage therapy improves circulation through the body)
• Liver – Bitter roots and veggies stimulate the detoxification pathways in the
liver and promote health digestion (aloe, arugula, broccoli rabe, cilantro, dan-
delion, milk thistle, fenugreek seeds, parsley)
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
14
• Lungs – Practice deep breathing, meditation, yoga
• Skin – Dry brushing removes the top layer of the skin allowing toxins to expel
through the skin
• Lymphatic – Massage (encourages drainage of the lymph), Exercise (exercise
such as rebounding moves the muscle to move and pump the lymph within the
vessels), Dry brushing (helps the lymphatic system remove toxins and aids in
digestion and kidney function)
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
15
WHAT IS A HEALING CRISIS?
A healing crisis is when you experience symptoms from toxins that are released
during your detoxification process . Perhaps a simple example may help .
What if every year, you painted your walls in your house a different color? As time
went on, you layered color upon color . Finally after 30 years in the house, you found
that the newest paint was not sticking properly because layers of paint underneath
were cracking and coming off . So you decided to strip all of the paint off the walls
and give it a fresh coat of paint . Well, as you started stripping off paint, you saw
layers of paint from previous years . There was the year when you decided that red
would look great on your walls . In the process of stripping all the paint, you get
glimpses of what your walls were like and what they went through .
Well, believe it or not, your body works in a similar way . As our bodies store fat, the
chemistry of the fat reflects the internal body conditions at the time the fat was
stored . Each year, the illnesses that you caught left a small residue of the virus or
bacteria in your fatty deposits . The toxins you ingested left their mark as well .
The good news is that cleansing your body will help to release these toxins which
ultimately will help improve your digestion, lose unwanted pounds, clear your
skin and gain amazing energy.
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
16
COMMONLY REPORTED POSITIVE AND NEGATIVE
EFFECTS DURING A CLEANSING
Most Commonly Reported Positive Effects
DURING The Cleanse:
• Clearer skin
• Fat loss
• Less bloating
• Fewer cravings for sugar
• Increased sense of taste (healthy food starts tasting better)
• Increased energy
• Improved digestion
• More regular bowel movements
• Increased sense of wellbeing
• Elevated mood/less depression
• Enhanced sleep
• Old emotions resurface
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
17
Most Commonly Reported Uncomfortable Effects
DURING The Cleanse:
(These symptoms pass after a few days)
• Headaches
• Cold-like symptoms
• More emotionally sensitive
• Low energy
• Diarrhea/ Constipation
• Gas / Bloating
• Body odor / Bad breath/Coating on the tongue
• Skin breakouts / Rashes
• Irritable
• Old emotions resurface
• Mucus drainage
• Nausea
My goal is to help you keep your “healing crisis” symptoms to a minimum . The best
way to do that is to take it easy and follow my simple guidelines . Drink plenty of
pure clean water to support your detoxifying organs and sooth the digestive tract .
And eliminate the toxins as quickly as possible through regular bowel movements,
frequent urination, and gentle sweating . Listen to your body, and take it easy when
necessary. By following these simple guidelines, you will be able to reduce your
cleanse symptoms or even eliminate them altogether .
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
18
WHAT TO AVOID
Your success during this program is very important to me and while the Fresh
Start Weekend Program is not a diet of restrictions and deprivation, avoiding certain
foods will help your body have a better time of releasing old toxins that have lead
to your current state of health . Your new way of eating and thinking will lead you
to long term wellness and vitality .
The following foods are to be avoided during your 3 day program:
• Alcohol can be very dehydrating to the skin and may lead to your sebaceous
glands (oil) over producing sebum which may lead to breakouts in the skin .
Hydrated skin is healthy skin .
• All Sweeteners including Honey, Maple Syrup and Agave because they will
raise your blood sugar level and since we are working on clearing toxins from
the body, building the immune system and nourishing the skin, taking a break
from these ingredients will have a major impact on your cleanse . It goes with-
out saying, NO artificial sweeteners. Stevia is allowed.
• Caffeine is a diuretic that can dry out the skin . It can lead to the skin producing
more oils to make up for their drying effects . The caffeine can block the cellular
turnover of skin cells and the pores can become blocked which can lead to skin
breakouts .
• Dairy Products have been shown to cause Candida overgrowth, causes mucus
that coats the sinuses and small intestines, may promote cardiovascular dis-
ease, allergies, lactose intolerance, causes acne and inflammation in the skin,
and digestive disorders
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
19
• Dried Fruit - besides containing added sugar, most dried fruit contain sulfites
as a preservative . Studies have shown that sulfites may cause an allergic reac-
tions such as asthma, cramps, dizziness, headaches, hives or nausea
• Meat including poultry, pork, red meat, and processed meats which tend to
promote an acidic environment in your body . Acne-producing bacteria thrive in
these types of settings . The saturated fat can lead to heart disease, hyperten-
sion, and high cholesterol .
• Nicotine besides the impact that it has on your cardiovascular system, it also
lowers the blood supply to your skin and reduces production of collagen . This
will slow the healing in the skin .
• Refined Sugar has been shown to cause obesity, Type II Diabetes, and feeds
Candida overgrowth in the bowel . It also leads to tooth decay, acne, compro-
mised immunity, and toxic overload on the pancreas
• Wheat Products have been shown to contribute to obesity, feed Candida
overgrowth in the bowel, produce digestive disorders, bloating, allergies, and
cardiovascular disease . Essentially eat nothing that contains gluten (protein in
wheat)
• Shellfish, besides the toxic waste in the waters where many shellfish live, it
may also trigger symptoms in people affected with eczema
*I suggest you become a nutrition detective after you end this program and read
labels and watch out for the chemicals that are added to foods to preserve flavor
and enhance taste. During the last fifty years, there has been a great increase in
the use of food additives of varying levels of safety . Food additives are man-made
substances or chemicals added to food to preserve flavor or improve its taste and
appearance . Research has shown that food additives have given rise to a number
of health conditions .
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
20
NOURISHING FOODS TO EAT DURING THE CLEANSE
*Make as many of these organic as possible
Acorn or butternut
squash
All herbs
Apples
Apple Cider Vinegar
Asparagus
Avocados
Bananas
Bell peppers
Berries (blackberries,
blueberries, raspber-
ries, etc .)
Broccoli
Brown rice*
Burdock Root
Cabbage
Cantaloupe
Carrots
Collard greens
Cauliflower
Celery
Cherries
Cilantro
Cucumbers
Daikon
Dark green, leafy lettuce
(chard, dandelion, kale,
romaine, red leaf,
green leaf, spinach, swiss
chard)
Garlic
Ginger
Grapefruit
Grapes
Herbs (basil, cilantro, dill,
mint, parsley, etc .)
Honeydew
Lemon
Lime
Mangoes
Nectarines
Olive oil
Onions
Oranges
Papaya
Peaches
Pears
Peppers
Plums
Radish
Quinoa*
Quinoa Flakes *
Red beets (one or two
will last a week)
Sea Vegetables
(dulse,nori, kelp,
arame, hijiki and
kombu)
Seeds
Spices (cinnamon, clove,
nutmeg, turmeric, etc .)
*Sweet potato
Tomatoes
Turnip
Watercress
Watermelon
*Yams
Zucchini
*One serving daily – 1/2 cup
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
21
It’s best to choose fruits and vegetables that are in season . All fruits and vegetables
are acceptable during your 3 day cleanse . To reduce the amount of chemicals that
are sprayed on fruits and vegetables, refer to the Environmental Working Groups
list of the 12 fruits and vegetables that have the highest amount of toxic chemical
sprayed on them . Buy these organically if possible . The Dirty Dozen
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
22
OTHER FOODS TO AVOID
Agave Nectar
Alcohol
All Fried Foods
Artificial Sweeteners
Breads
Buckwheat
Candy
Cereal
Cheese
Cream Sauces
Dried Fruits
Dairy
Evaporated Cane Juice
Ezekiel Bread
Flour
Fructose
Gluten
High Fructose Corn Syrup
Honey
Hydrogenated Oils
Maple Syrup
Millet
MSG**
Oatmeal
Pasteurized Fruit Juice
Potatoes
Raw Cane Sugar
Seitan
Soy
Sucrose
Sugar
Tortillas
Trans Fats
Vinegar - *Apple Cider
Vinegar is allowed
Wheat Bread
Wheat Pasta
White Bread
White Flour
White Rice
Yogurt
**Hidden Sources of MSG
Autolyzed yeast
Calcium caseinate
Gelatin
Glutamate
Glutamic acid
Hydrolyzed protein
Hydrolyzed soy protein
Monopotassium
glutamate
Natural flavoring
Sodium caseinate
Yeast extract
Yeast food
Yeast nutrient
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
23
DAILY ROUTINE
Morning Rising• Drink 12oz . of water (squeeze fresh lemon in it for added cleanse action)
• Incorporating morning stretches and 30 minutes of exercise into your daily
routine is a positive way to begin each day .
Breakfast:• Eat a substantial whole foods breakfast that will give you lasting energy
for the morning . A delicious green smoothie is a great way to start your
morning . If you choose to drink a green smoothie for breakfast, wait at least
30 minutes before eating anything else . Combining other foods with your
green smoothie may lead to gas and bloating .
Sample Breakfast
• Drink a Green Smoothie
AND 30 Minutes Later
• Eat foods from the Nourishing Foods page
Snacks and Beverages:• Pure water and herbal tea . Fill up on these first . Drink lots throughout the
morning . If you’re still hungry choose from one of the “Nourishing Foods”
options .
• Fresh fruit earlier in the day eaten with nothing else is a great mid-morning
snack .
• Make sure you have plenty of “healthy” snacks available at all times during
this program . If you’re hungry between meals, it’s better to eat something
healthy and satisfying than it is to deprive yourself or succumb to low qual-
ity snacks . (refer to “Nourishing Foods” list)
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
24
Lunch:
• Prepare a substantial salad for lunch to keep you satisfied and well nour-
ished . Planning is key to your success while on this program .
• If you’ll be out during lunch time, remember to pack a healthy lunch and
bring it with you or if you visit a restaurant, be mindful to avoid the foods
on your “Avoid Foods List” . This could be as simple as packing food from the
night before or creating a salad, some fresh vegetables and pure water .
Dinner:
• Enjoy a nourishing salad with lots of veggies and brown rice, quinoa, or any
other foods from the “Nourishing Foods” list . Keep an open mind and enjoy
this break from your normal eating habits .
After Dinner:
• During your cleanse, it’s important to keep night time snacking to a mini-
mum . Refrain from eating after 7pm or 7:30pm– it will enhance your body’s
natural cleansing abilities .
• Drinking a cup of relaxing herbal tea will help to lessen your desire for
nighttime snacking
• Do some light stretching, alternate nostril breathing or meditation before
getting into bed and let yourself wind down from the day .
Meditation: Sitting mindfully in meditation helps to renew the mind, relive stress
and relax the body . Allowing extra time for this practice is a good way to keep on
track with the process and to focus on the purpose .
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
25
RECIPES
*Buy organic produce when possible
Green Juices, Green Smoothies, Herbal Tea and
Salad Recipes That Will Clear Your Skin, Support
Your Liver and Kidneys, Reduce Inflammation,
Soothe Your Digestive Tract, Balance your Thyroid
and Energize Your Body
Juice and Smoothie Recipes
Skin Cleanse Juice
Hydration is key to healthy skin and this recipe will liven up your skin
Ingredients:
2 Cucumbers (peel skin if cucumbers are not organic)
2 Celery Stalks
2 Pears
Place all ingredients in a blender or food processor and pulse for a few seconds
then blend at a low speed until you’ve reached a creamy consistency .
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
26
Liver Cleanse Juice
Dandelion is one of the best greens to help support the cleansing process by nour-
ishing your liver
3 Pears
1 Handful Dandelion Leafy Greens (powerful detoxifier for the liver)
1/2 Cup Water
Place ingredients in a blender or food processor and pulse for a few seconds then
blend at a low speed until you’ve reached a creamy consistency . Do not add water
until you’ve blended the pears and dandelion . If too thick, add water and blend for
a few seconds
Healing Tonic
Great tonic to clear acne
Ingredients:
1/2 cup papaya, chopped into small chunks
1 1/2 cups fresh pineapple, chopped into small chunks
1 avocado
1/2 cup water
Add papaya, pineapple and avocado to a blender and blend to a smooth consistency
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
27
Antioxidant Power Booster Drink
Great drink to support your healthy skin cells Ingredients:
1⁄2 cup cherries
1⁄2 cup blueberries
1 cup water
Remove pits from cherries or use frozen organic cherries . Blend all ingredients to
a smooth consistency .
Immuni Tea Recipe
Ingredients:
1 cup filtered water
1 inch piece fresh ginger (peel skin and zest)
1 inch piece fresh turmeric (peel skin and zest) or 1/2 tsp . ground turmeric
1/2 lemon (squeeze juice and set aside)
a pinch of cayenne pepper
1 teaspoon organic local honey
Bring cup of water to a boil and turn off heat . Pour hot water into a glass measuring
cup and sleep ginger and turmeric for 10 minutes . Pour and strain liquid into a cup .
Add lemon juice, cayenne and honey and stir . Drink while hot .
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
28
Cucumber Water
Great hydration for eczema, cooling and alkaline-forming in the body
Ingredients:
1 large cucumber, peeled
3 cups water
Slice cucumber in half and scoop out seeds with a spoon, and then cut into chunks .
Put cucumber and water in blender, puree and serve immediately .
Variations:
Add a handful of mint leaves when blending for a crisp taste and garnish with a
mint leaf or wedge of lime when serving .
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
29
Green Elixir
This is my go to juice that is loaded with vitamins and minerals to build your im-
mune system, improve digestion and provide hydration to your skin . This is a juice
that is so delicious, you’ll want to drink it time and time again .
Ingredients:
1 bunch baby spinach
1 lemon - peel the skin
3 celery stalks
1 cucumber
2 inch piece of ginger
2 apples
Juice and drink immediately
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
30
Green Healing Juice
Loaded with chlorophyll, “nature’s sunshine” and full of nutrient packed enzymes
that support digestion
**Best to use a juicer for this recipe or blend in a blender and strain through a nut
milk bag, a fine sieve, or a strainer with small holes
Ingredients:
3 kale leaves
3 carrots
1 apple
1⁄2 lemon
2 celery stalks
When juicing, alternate between each of the ingredients so that you’re able to get
every last drop of the juice out of all of the ingredients
Skin Quencher Smoothie
Loaded with Vitamins A & C which promote cellular turnover and support the for-
mation of collagen
Ingredients:
3 to 4 romaine leaves
1 banana
1 cup green grapes
1⁄2 cup water (optional)
Blend in a blender to a smooth consistency
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
31
Brain Booster Smoothie
High in antioxidants that counteract free radical damage Ingredients:
1 cup blueberries
1 cup cherries (remove pits) (you may use frozen organic cherries)
1 handful kale
1 banana
1 cup water
Blend to a smooth consistency and enjoy
Green Drink
I believe eating fresh whole foods should be a priority to restore and rejuvenate
our health, however adding a green powder such as blue green algae, wheatgrass,
spirulina, broken cell wall chlorella, barley grass, etc . daily will improve digestion,
increase energy, stabilize blood sugar, strengthen immune system, and create
glowing, beautiful skin .
Ingredients:
1 glass filtered water
1 teaspoon green powder
Stir or shake in a shaker and drink immediately
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
32
Almond Milk
Almond milk is rich in Vitamin E, a known antioxidant and contains minerals such
as zinc, magnesium, potassium, calcium and iron .
Ingredients:
1 cup almonds (buy plain, non-roasted and no salt)
4 cups filtered water
1 teaspoon, vanilla extract (alcohol free)
A few drops stevia for sweetness - optional
Soak almonds over night in a bowl of filtered water and place in the refrigerator
(this will remove the enzyme inhibitor and make them more digestible); place a
dish towel over bowl . The next day rinse almonds and combine almonds and 4
cups filtered water and process in a blender . Strain into a nut milk bag or fine sieve,
place a bowl under the nut milk bag or sieve to catch the liquid . Rinse blender, pour
liquid back into the blender and add in vanilla and stevia if you desire . Blend for 15
to 20 seconds . Almond milk will last up to 4 days in the refrigerator .
Winter Cleanse Juice
This is an amazing juice that will not only cleanse your body, but will also boost your
immune system and provide your skin with powerful antioxidants Vitamins A & C
Ingredients:
2 apples
1 carrot
1⁄2 bunch parsley
1 cup red cabbage
Juice alternating between each of the ingredients and drink immediately
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
33
Salads
Enjoy these salads any time of the day
Sprout Salad
Prep Time: 10 minutes
Yield: 4 servings
Ingredients:
1 cup mung bean sprouts
1 cup alfalfa or radish sprouts (choose any variety of sprouts)
1/2 cup each daikon and carrots, cut into matchsticks or grated, mixed with a
pinch of salt
1 bunch watercress or arugula, washed and chopped
Prepare carrots and daikon with salt and let sit while you prepare the rest of the
ingredients .
Wash the sprouts well and dry excess water from sprouts
Mix the vegetables with one of the dressing recipes and serve .
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
34
Tricolor Salad
Prep Time: 10 minutes Yield: 2 cups, serves 4
Ingredients:
2 Belgium endives or white part of curly chicory
1 radicchio
1 bunch arugula
Wash and dry salad greens . Arrange them over the individual salad plates . 2 . Drizzle
dressing over the greens and serve .
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
35
Minty Fresh Cucumber Salad
Prep Time: 10 minutes Cooking Time: 30 minutes Yield: 4 servings
Ingredients:
2 cucumbers (organic)
1 green apple
1 handful fresh mint
1-2 pinches of Celtic sea salt
Juice of 1/2 lemon
Peel stripes on the cucumbers
Thinly slice the cucumbers and apple - the thinner the better!
Rub the salt into the slices .
Finely chop the mint and mix it into the salad .
Press gently for 30 minutes
Add the lemon juice and serve garnished with a few whole mint leaves .
Note: You can rinse the salt off if you want to, after pressing . You don’t need to
press this salad . You can let it sit and marinate for an hour instead—just use a little
extra salt .
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
36
Skin Soothing Salad
Ingredients:
4 to 5 handfuls of spring mix salad greens (you can use whatever salad greens
you like)
1 cup sliced raw okra (I love the crunch of the okra)
1 lemon (squeeze juice and set aside)
1⁄2 small avocado cut into chunks (squeeze fresh lemon juice over avocado)
1⁄2 onion (sliced thin into half moons)
1 tbsp . hemp seeds
Drizzle with lemon vinaigrette
Lemon Vinaigrette Salad Dressing Recipe:
2 tbsp . fresh squeezed lemon juice
1 small garlic clove minced
2 tbsp . extra virgin olive oil
Pinch of Celtic Sea Salt
Whisk all ingredients together and set aside .
Place spring mix in a bowl with okra, avocado and onion and lightly drizzle lemon
vinaigrette and sprinkle hemp seeds over salad .
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
37
Tomato Squash Salad
Ingredients:
1 small yellow squash, or zucchini (courgettes), or combination of both, sliced
diagonally
1 small, ripe tomatoes, cut in wedges
1/2 cup red onion, sliced into narrow strips
1/4 cup packed fresh basil leaves
1/4 cup apple cider vinegar
1+1/2 tsp olive oil
1 clove garlic, minced
Salt and freshly ground black pepper to taste
Arrange squash in a steamer over boiling water
Cover and steam 1 minute, then plunge into cold water to stop the cooking
Drain well . Combine squash, tomatoes, onion, and basil in salad bowl
In a small bowl combine the remaining ingredients
Pour over the vegetables and toss gently
Serve chilled or at room temperature
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
38
Cilantro Slaw
Ingredients:
1 small head of cabbage, finely shredded
1 small onion, minced
2 tablespoons fresh cilantro, minced
1 cucumber
Lime and Garlic Dressing:
1⁄2 cup olive oil
1/3 cup lime juice
2 cloves fresh garlic, minced or pressed
Mix cabbage, onion, and cilantro .
Peel and seed cucumber; cut into 3-inch ling sticks . (Cover and refrigerate cabbage
mixture and cucumber separately for up to 24 hours) .
Dressing:
Whisk oil, lime juice, and garlic . If made ahead, cover and refrigerate up to 2 days;
stir to re-blend before using .
Store dressing into cabbage mixture, pile into serving platter .
Garnish with cucumber; season to taste with salt and pepper .
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
39
Cucumber and Avocado Salad
Ingredients:
1 cucumber
Salt
Chili pepper
1 tablespoon fresh lime juice
1 teaspoon minced onion
Sweet red pepper, sliced
Lettuce
1 avocado, sliced
Fresh parsley
Peel and slice the cucumber paper-thin .
Season with salt, chili pepper and lime juice .
Sprinkle with onion and red pepper slices .
Arrange lettuce on serving plates .
Add cucumber mixture .
Add avocado and parsley .
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
40
Mexican Green Bean Salad
Ingredients:
1 lb green beans
1⁄2 cup olive oil
2 jalapeño peppers, seeded and chopped
2 tablespoons lemon juice
1 tablespoon onion, minced
1 tablespoon parsley, minced
1 tablespoon fresh cilantro, minced
Steam green beans until tender crisp
Drain and place in bowl of cold water
Whisk together other ingredients and pour over warm green beans
Allow to marinate at least half hour
Serve at room temperature or chilled
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
41
Salad Dressing Recipes
Store bought salad dressings are usually loaded with ingredients that will hinder
the cleansing process . You may use these salad dressings over any of the salad
recipes .
Cleansing Salad Dressing
Ingredients:
3⁄4 cup extra virgin olive oil
1⁄4 cup apple cider vinegar
1⁄4 tsp . Celtic sea salt
1/4 tsp . oregano
1/4 tsp . basil
1/4 tsp . thyme
1/4 tsp . cayenne pepper
Combine the extra virgin olive oil and apple cider vinegar with a whisk . Combine
dry ingredients in a small bowl . Now whisk dry ingredients into wet ingredients .
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
42
Asian Dressing
Ingredients:
1/4 c . water
1/4 c . olive oil
1/4 c . wheat free tamari
1 to 2 in fresh ginger
1 bunch cilantro
1 tsp . stevia (optional)
Blend to a creamy consistency
Lemon Vinaigrette
Ingredients:
2 1⁄2 tsp . lemon juice
1/2 tsp . lemon zest (only zest the yellow skin, not the pith which can be bitter)
1 garlic clove, minced
3 tbsp . extra virgin olive oil
Pinch of Celtic sea salt
In a small bowl, mix together lemon juice, lemon zest, salt, and garlic . Whisk in
Extra virgin olive oil
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
43
Fresh Basil Dressing
Ingredients:
3⁄4 cups extra virgin olive oil
1 handful fresh basil leaves, chopped
Juice of 1 lemon
A pinch of Celtic sea salt and pepper to taste
Blend all ingredients in a blender until smooth
Parsley-Lime Dressing
Ingredients:
1⁄4 cup extra virgin olive oil
1⁄2 cup lime juice
1 tbsp . fresh parsley, chopped
1⁄4 tsp . fresh oregano, chopped
Pinch of Celtic sea salt and pepper
Blend all ingredients in a blender until smooth
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
44
Creamy Avocado Dressing
Ingredients:
1 avocado (remove pit)
1⁄4 cup extra virgin olive oil
1⁄2 cup lemon juice
Pinch of Celtic sea salt
Blend all ingredients in a blender until smooth
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
45
CLOSING MOMENTS
Ending your cleanse slowly and mindfully is very important . You have taken an
important step in improving not only your health, but you have made the decision
that changing how you think about improving your health is one of the most pow-
erful things you can do for your mind, body and spirit .
Continue to include the habits you began during your Fresh Start Program for ongo-
ing good health . I hope this program has helped YOU feel empowered to determine
what the best plan for improving your health will be .
When you go back to your daily life of eating, add foods back into your diet one at
a time so you can observe how they affect your body . In addition, incorporate the
following into your daily life:
©2015 Tracy Neely. All Rights Reserved. TracyNeely.com Fresh Start Program – A 3 Day Program to cleanse your body, reduce your stress and restore your energy
46
• Eat more alkaline rich foods (eat lots of vegetables especially leafy greens),
lower your intake of acid forming foods (dairy, meat, sugar, wheat, white flour)
• Eat more organic produce and seek out products that have not been genetically
modified . The most genetically modified foods are alfalfa, beets, canola, corn,
cotton, soybean and tomato
• Include plenty of fresh, whole foods containing the key nutrients for your health
and detoxification in your weekly diet
• Follow an anti-inflammatory diet filled with nature’s anti-inflammatory foods
- berries, cruciferous vegetables (broccoli, cabbage, cauliflower, kale), green tea,
kelp, papaya, salmon, shitake mushroom, turmeric, virgin coconut oil
• Support your local farmers market or local farmers; locally grown foods have
more nutrition because they’re picked closer to their end use and can be picked
when they are ripe