The Ultimate Foodie Detox DietAre chemicals holding you back from your true health potential?

Do you want to TrAnsForm your boDy from the inside out?

Are you reAdy to feel AmAzing?

Juice fasting doesn’t fit your life style

you like to eat

you have lower belly bloat or you diet and workout but still can’t lose weight

you live in a populated and polluted area

you have trouble sleeping, have little energy, or can’t focus

every day our bodies are inundated with environmental toxins. These toxins come from the air, the food we eat, and even from skin care products we use.

Unfortunately, there is little that we can do about the air we breathe aside from moving to the country far away from car and industrial pollution. But even then, we cannot fully eliminate airborne chemicals.

We don’t generally think of food as toxic but it really can be! Meat and dairy deliver a hardy dose of hormones and antibiotics while grains, fruits and vegetables have pesticides and other chemicals– not to mention GMOs. Then there is other junk that we consume such as preservatives, artificial flavors and sweeten-ers from processed foods, caffeine from coffee and tea, excessive amounts of salt and sugar, as well as chemicals from cigarettes, prescription drugs, and alcohol.

Sadly, yes, many topical solutions, beauty items and creams have a host of chemicals that saturate our cells and virtually poison us from the outside in. Enter cell damaging free-radicals.

5 Reasons why this detox is for you!

why should you detox?

whole foods

whole foods

Obviously we cannot become bubble people living in sterilized environments. We can do the best with what we have adding living plants and air purifiers to our homes, eating organic, non-GMO whole foods, and choosing our skin care products wisely.

Another “trick” is partaking in detoxes. Detoxing the body has been used to get rid of unhealthy toxins and buildup in our cells and tissues for centuries.

One of the healthiest and most natural ways to detoxify the body is through a raw food diet or cleanse. A raw food diet rids the body of harmful toxins and cleanses and rejuvenates the body as well as strengthens the immune system.

fight back against toxins

A raw food diet can reduce inflammation from toxins which cause symptoms like irrita-bility, bloating, feeling tired and much more. Raw fruits and vegetables have naturally occurring enzymes that aid digestion leading to better uptake of nutrients. When we cook food, it destroys these enzymes as well as phytochemicals, vitamins and minerals. When we eat raw foods these nutrients work for us, nourishing our cells while eliminating toxins.

did you know that a simple food such as celery can help eliminate heavy metals from your body?

Honey, coconUt oil and many otHer natural items have anti-bacterial and anti-fungal properties, and help reduce inflammation.

why raw foods?

essentially, sprouting and soaking increase the life and vitality contained within them!

Soaking nuts and seeds begins the process of germination thus breaking down the phytic acid and enzyme inhibitors. This in turn makes the nutrients a lot more readily available. There is also research to suggest that soaking your nuts and seeds for long periods of time actually increases their nutritional value.

The same holds true for sprouting. The natural agents that protect them from early germination can wreak havoc in our digestive system. Soaking and sprouting replicates germination, activating and multiplying nutrients (particularly Vitamins A, B, and C), neutralizing enzyme inhibitors, and promoting the growth of vital digestive enzymes.

why does this protocol call forsprouted and soaked items?

Daily Detox Do’sdrink A minimum of 8 glAsses of filtered WAter per dAy to help the body flush toxins.

drink 2-4 cups of WArm WAter With lemon to hydrate your lymph nodes, aid digestion, boost your immune system, balance ph levels, and aid in weight loss.

tAke time to cheW food Well; the digestive system is less taxed when food has been thoroughly masticated.

oVerVieWfor 5 dAys eat mostly rAW orgAnic, non-gmo vegetables and fruits. eAt other Approved foods for satiety and additional energy. Workout, try hot yoga or hit the steam room to help flush toxins from the skin and muscles.tAke A 30 minute empsom salt bath nightly.

Preparationmost of your foods should be eaten raw, however, there are options such as lightly steaming, blending, juicing, soaking, fermenting, pickling, and sprouting and dehydrating.

soak and sprout all of your foods in advance, so you have no excuses!

All foods consumed should be organic and soaked/washed thoroughly before consuming.

whole foods

Allowed food

broccoli, cAulifloWer, sprouts, onions, gArlic, Artichokes, beets, AspArAgus, green beAns

dArk leAfy greens: spinAch, kAle, collArd greens, And sWiss chArd

seA vegetAbles: kelp, nori sheets, WAkAme

including but not limited to:

VegetAbles

quinoA

buckWheAt

soAked And preferAbly sprouted.

gRAins & stARches

millet

AmArAnth

oAts

split yelloW And green peAs

Adzuki beAns

sprouted

beAns & legumes

lentils

steviA

reAl mAple syrup

sweeteneRs

rAW honey

blAck strAp molAsses

orgAnic fresh or unsWeetened frozen fruitsunsWeetened nAturAl Juicedried fruit unsWeetened And unsulfured in liMiTed AMOunTS, such As coconut, figs, dAtes, Apples, goJi berries

fRuits

Almonds

cAsheWs

WAlnuts

hemp seeds, hemp nuts

coconut(especiAlly young coconuts)

nAturAl nut butters

choose unsAlted, rAW nuts And seeds. soAk nuts And rinse thoroughly to remove digestion inhibiting enzymes. See end nOTeS fOR SOAkinG GuidelineS.

nuts & seeds

sunfloWer seeds

pumpkin seeds

sesAme seeds

chiA seeds

tAhini

extrA-virgin olive

hemp oil

flAx oil

chiA oil

Almond oil

un-refined / cold-pressed

oils

AvocAdo oil

coconut oil

sAffloWer, sesAme, And sunfloWer oils in limited Amounts (due to omegA-6 fAtty Acids)

rice milk, Almond milk, hemp milkcoconut milk except cAnned coconut milk

coconut WAterWAterherbAl teAsgreen teAlemon WAterunsWeetened Juice mAde from AlloWed fruits & vegetAbles

minerAl or seltzer WAter

beVeRAges

Apple cider vinegArbrAgg’s liquid Aminoslemons And limesfresh And dried herbs And spicescAcAo poWder And cAcAo nibscArob poWder seA sAlt mustArd

condiments

whole foods

no coffeeno Alcoholno peAnuts or peAnut butterno cornno energy drinksno ArtificiAl sWeetenersno pre-mAde, pAckAged or processed foodsnote : some people Are sensitive to the nightshAde fAmily of vegetAbles, Which includes tomAtoes, bell peppers, eggplAnts, And potAtoes, And mAy Wish to Avoid them.

not-Allowed food

whole foods

5 dAy detox meAl PlAn

eAch dAy 3 snAcks Are AlloWed

moRning snAck ideAsJuicesmoothie mAde With AlloWed ingredientsfresh fruit

AfteRnoon snAck ideAsJuice (predominAntly vegetAbles)Apple or peAr, sliced, With 1 tAblespoon rAW cAsheW buttercArrot, celery And/or cucumber sticks With homemAde hummus or guAcAmole

AfteR dinneR snAck ideAsJuice (predominAntly vegetAbles)rAW nuts (5-10)vegetAbles

whole foods

sAmPle meAl PlAn (1 dAy)

uPon Rising

lemon WAter: Q½ - 1 Whole lemon squeezed into A glAss of WArm, purified WAter

bReAkfAst

smoothie boWl: blend until good consistencyQ1 frozen bAnAnA Q1cup strAWberries Q½ cup blueberriesQ½ cup rAspberries Q1hAndful spinAch Q1tbsp ground flAxQ1tbsp Almond butter (optionAl) Qcoconut WAter or milk top With: fresh berries, sprouted quinoA or lentils, pumpkin seeds, coconut, goJi berries And/or Almonds

(or)

overnight oAts: mAkes tWo servings, sAve ½ for the next dAyQ½ cup oAts Q½ cup coconut milk Q½ cup cAcAo nibsQ2tbsp unsWeetened coconut combine All ingredients in A mAson JAr, cover And soAk overnight. top With fresh berries And 1 tbsp honey.

snAck

WAtermelon slushie: blend until good consistencyQ1cup frozen WAtermelon Q1cup filtered WAter Q1- 2 sprigs fresh mint Q½ squeezed lemon

whole foods

lunch

1 cup mAngo slices8 fl. oz. filtered WAter W/ 1tsp brAgg’s Acv & 1tsp honey

chickpeA sAlAd Qsprouted chickpeAs tossed in turmeric or curry poWderQlArge leAfy sAlAd With A vAriety of rAW vegetAblesQuse A squeeze of fresh lemons or limes for dressingto sprout chickpeAs: soak dried chickpeas for 12 hours in plenty of clean water at room temperature. drain and place in a wide-

mouthed glass jar with cheesecloth or mesh over the opening. place them in a cool, dark place. rinse with water twice a day until

they germinate, usually about 1 – 2 days. When the germ is as long as the pea, they are ready for use.

snAck

cArrot, celery And/or cucumber sticks With homemAde guAcAmole

dinneR

lightly steAmed or mAssAged kAle And zucchini “noodles” sprinkled With pine nuts And mushrooms And tossed in chopped bAsil, lemon Juice, fresh blAck pepper, gArlic And olive oil

non-cAffeinAted teA

snAck

green smoothie or green Juiceuse mostly vegetAbles And Add herbs such As pArsley, celery, ginger And turmeric.

whole foods

soAking / sPRouting

how to

1. get a quart-sized (or larger) mason jar. remove the solid middle insert of the lid, and cut a piece of cheesecloth or breathable mesh to fit inside.

2. fill one-third of the jar with nuts, seeds, grains, or beans, and fill the rest of the jar with warm, filtered water and about ½ tsp celtic sea salt. screw the lid on with cheesecloth or breathable mesh screen in place.

3. soAk for soaking times, see table below.

4. drAin/rinse remove the mesh insert of the lid, and replace with metal insert. pour the soaking water out of the jar, fill with fresh water, replace lid, and rinse well by shaking jar. replace the metal insert with the mesh lid again, and drain.

5. invert the jar and lay at an angle so that air can circulate, and the water can drain off. Allow to sit in the light.

6. repeAt this process, rinsing every few hours, or at least twice daily.

7. WAit in 1 to 4 days, the sprouts will be ready. sprouts vary from 1/8-inch to 2-inches long. When ready, rinse sprouts well, drain, and store in a jar (with the solid part of the lid replaced) in the fridge.

8. enJoy within 2 to 3 days. sprouts are a fabulous nutrient-rich addition to raw salads, sandwiches, and wraps, and are also tasty in smoothies, soups, and stews.

why soak nuts, grains and seeds?Qto remove or reduce phytic Acid. Qto neutrAlize the enzyme inhibitors.

Qto encourAge the production of beneficiAl enzymes. Qto increAse the Amounts of vitAmins, especiAlly b vitAmins.

Qto breAk doWn gluten And mAke digestion eAsier. Qto mAke the proteins more reAdily AvAilAble for Absorption.

Qto prevent minerAl deficiencies And bone loss. Qto help neutrAlize toxins in the colon And keep it cleAn.

Qto prevent mAny heAlth diseAses And conditions. Qto remove or reduce tAnnins.

whole foods

soAking / sPRouting

nut / seed dry Amount soak time sprout time sprout length yieldAlfAlfA Seed 3 TbSp 12 HOuRS 3-5 dAyS 1-2 incHeS 4 cupS

AlMOndS 3 cupS 8-12 HOuRS deHydRATe: 12-24 HOuRS OR unTil nOTiceAbly dRy And cRuncHy SOAk: SAlT wATeR

AMARAnTH 1 cup 3-5 HOuRS 2-3 dAyS 1/4 incH 3 cupS

bARley, Hull-leSS 1 cup 6 HOuRS 12-24 HOuRS 1/4 incH 2 cupS

bROccOli Seed 2 TbSp 8 HOuRS 3-4 dAyS 1-2 incHeS 2 cupS

buckwHeAT, Hulled 1 cup 6 HOuRS 1-2 dAyS 1/8-1/2 incH 2 cupS

cAbbAGe Seed 1 TbSp 4-6 HOuRS 4-5 dAyS 1-2 incHeS 1 1/2 cupS

cASHewS 3 cupS 2-3 HOuRSSOAk: SAlTed wATeR, 3-6 HOuRS. be cAReful wiTH cASHewS – THey cAn GO SliMy if lefT TOO lOnG SO keep An eye On THeM. deHydRATe: 12-15 HOuRS

clOveR 3 TbSp 5 HOuRS deHydRATe: 12-15 HOuRS 1-2 incHeS 4 cupS

fenuGReek 4 TbSp 6 HOuRS 2-5 dAyS 1-2 incHeS 3 cupS

flAx SeedS 1 cup 6 HOuRS 2 cupS

GARbAnzO beAnS (cHick peA) 1 cup 12-48 HOuRS 2-4 dAyS 1/2-1 incH 4 cupS

HAzelnuT 3 cupS 8 HOuRS deHydRATe: 12-24 HOuRS OR unTil nOTiceAbly dRy And cRuncHy SOAk: SAlT wATeR

kAle Seed 4 TbSp 4-6 HOuRS 4-6 dAyS 3/4-1 incH 3-4 cupS

lenTil 3/4 cup 8 HOuRS 2-3 dAyS 1/2-1 incH 4 cupS

MilleT 1 cup 5 HOuRS 12 HOuRS 1/16 incH 3 cupS

MunG beAnS 1/3 cup 8 HOuRS 4-5 dAyS 1/4-3 incHeS 4 cupS

MuSTARd Seed 3 TbSp 5 HOuRS 3-5 dAyS 1/2-1 1/2 incHeS 3 cupS

OATS, Hulled 1 cup 8 HOuRS 1-2 dAyS 1/8 incH 1 cup

OniOn Seed 1 TbSp 4-6 HOuRS 4-5 dAyS 1-2 incHeS 1 1/2-2 cupS

peA 1 cup 8 HOuRS 2-3 dAyS 1/2-1 incH 3 cupS

pecAnS 3 cupS 8 HOuRS deHydRATe: 12-24 HOuRS OR unTil nOTiceAbly dRy And cRuncHy SOAk: SAlT wATeR

pine nuTS 3 cupS 8 HOuRS deHydRATe: 12-24 HOuRS OR unTil nOTiceAbly dRy And cRuncHy SOAk: SAlT wATeR

pinTO beAn 1 cup 12 HOuRS 3-4 dAyS 1/2-1 incH 3-4 cupS

puMpkin SeedS (pepiTAS) 1 cup 6 HOuRS SOAk: SAlTed wATeR, OveRniGHT deHydRATe: 12 -24 HOuRS, TypicAlly 12

HOuRS iS enOuGH.

QuinOA 1 cup 3-4 HOuRS 2-3 dAyS 1/2 incH 3 cupS

RAdiSH 3 TbSp 6 HOuRS 3-5 dAyS 3/4-2 incHeS 4 cupS

Rye 1 cup 6-8 HOuRS 2-3 dAyS 1/2-3/4 incH 3 cupS

SeSAMe Seed, Hulled 1 cup 8 HOuRS 1 1/2 cupS

SeSAMe Seed, un-Hulled 1 cup 4-6 HOuRS 1-2 dAyS 1/8 incH 1 cup

SpelT 1 cup 6 HOuRS 1-2 dAyS 1/4 incH 3 cupS

SunflOweR, Hulled 1 cup 6-8 HOuRS 1 dAy 1/4-1/2 incH 2 cupS

Teff 1 cup 3-4 HOuRS 1-2 dAyS 1/8 incH 3 cupS

wAlnuTS 3 cupS 8 HOuRS deHydRATe: 12-24 HOuRS OR unTil nOTiceAbly dRy And cRuncHy SOAk: SAlT wATeR

wHeAT 1 cup 8-10 HOuRS 2-3 dAyS 1/4-3/4 incH 3 cupS

wild Rice 1 cup 12 HOuRS 2-3 dAyS Rice SpliTS 3 cupS

whole foods

fAq

do i really have to soak and sprout my grains, legumes and beans?Yes. However, if you chose not to soak and sprout you should avoid these foods entirely and simply eat more fruits and vegetables in their place.

do i really have to soak my nuts and seeds?No. Although soaking disarms the inedible tannin and toxins that reside in the nut, you should be eat-ing them in low enough quantities that you won’t be affected. Keep nuts and seeds to 1 oz or 1 tbsp from butters or avoid entirely.

i am so hungry! Am i doing something wrong?Yes, you should be eating so many fruits and vegetables and drinking so much water that you remain full throughout the day.

my weight didn’t change. is this normal?You may not notice any physical changes after a detox but just know that internally, things are getting cleaned up. You may even notice skin irritation or head-aches. Try exfoliating or dry brushing to help your skin eliminate chemicals and drink plenty of water to ease headaches caused by the circulating toxins (or lack of caffeine).

What do i do once the 5 days are over?Congratulations, you have made it a step closer to having a cleaner, better functioning body. Don’t stop now, eating healthy and clean is essential for looking and feeling your greatest.

tips for remaining detoxedstrive to drink 1 gAllon of pure, filtered WAter every dAy. use fresh squeezed lemon juice or Acv for added benefits.

AlWAys consume As mAny orgAnic fruits and vegetables as possible every day. if you cAnnot Afford orgAnic, search out the dirty-dozen and scrub all other fruits and vegetables with a good veggie-wash to remove waxes and pesticides.

buy non-gmo foods.

search out animal protein and dairy from sources that do not treat their animals with excessive Antibiotics And hormones.

do reseArch on skin care and beauty items so you can be an informed shopper.

Just say no to smoking and other drugs.

DISCLAIMER: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only. The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury.

It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physi-cian.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here. Products Disclaimer: Drew Canole (and www.Fitlife.tv), the manufacturers and distributors assume no liability or responsibility for ac-cidents or injury to persons or property that result in connection to of The Juice Detox or Fitlife.tv. Copyright © 2013 Fitlife.tv

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