Detox

SEVEN DAY DETOX GUIDE

 

To follow this seven-day detox, read the explanations for the lifestyle exercises (found in bold) that can be found at the bottom of this page. Recipes (any menu items listed in purple) can be found on the recipe page. This seven-day detox menu plan was designed by Dr. Ann Louise Gittleman, additional recipes by Dr. Elson Haas. Gittleman recommends to drink at least 8 cups of water throughout the day. Other beverage options include a mixture of warm water with the juice of 1/2 a lemon or lime or dandelion root tea (maximum two cups per day).
DAY ONE
Practices:
Just Breathe
Sun Salutations
Dry Brush
Seaweed Soak
Journal
Menu Planner:
Breakfast
Very Berry Smoothie
Lunch
Fresh Market Salad
Dinner
4 ounces broiled (organic) lean beef steak with garlic, cumin, and cayenne
Steamed broccoli, cauliflower, and pea pods
1 small baked sweet potato (optional)
Snacks               
1–2 hard boiled eggs
Flaxy Fiber Cracker
1 orange or apple

 


DAY TWO

Practices:
Just Breathe
Head to Knee Pose
Bridge Pose
Lying Twist
Legs-Up-the-Wall Pose
Menu Planner:
Breakfast
2 eggs scrambled with onions and asparagus, and sprinkled with 1 tablespoon milled flaxseeds
1 cup raspberries
Lunch
4 ounces roasted (free range) turkey breast
2 cups mixed greens, red onions, cabbage, cucumbers, and olives served with 2 tablespoons Vitalizing Vinaigrette    
Dinner
4 ounces wild Alaskan salmon broiled with lime and cilantro
Steamed greens with ginger and lemon
Snacks
smoothie (with whey protein powder, fruit, water)
2 tablespoons Five Star Power Dip
1 cup broccoli sprouts


DAY THREE
Practices:
Just Breathe
Dry Brush
Salt Scrub
Sun Salutations
Get Outside
Seaweed Soak
Journal
Menu Planner:
Breakfast
Beautiful Blue Smoothie
Lunch
4 ounces lean (free range) turkey burger with Vidalia onions and mushrooms
Cole slaw with extra lemon juice
Dinner
4 ounces (free range) chicken breast roasted with garlic, lemon, and parsley
Fresh kale sautéed in chicken or vegetable broth
1/2 cup baked spaghetti squash sprinkled with cinnamon and ginger
Snacks
1–2 hard boiled eggs
Red pepper, cucumber and jicama strips
1 tablespoon flaxseed oil


DAY FOUR

Practices: 
Just Breathe
Dry Brush
Head to Knee Pose
Bridge Pose
Lying Twist
Legs-Up-the-Wall Pose
Indulge at the Spa
Menu Planner:
Breakfast
Choco-Berry Truffle Smoothie
Lunch
Very Veggie Omelette
2 cups mixed salad greens, diced carrots, tomato wedges, celery served with 1 tablespoon Vitalizing Vinaigrette
Dinner
Kombu Squash Soup
Steamed broccoli with lemon, cumin, and coriander
Snacks
Omega 3 Spread served with assorted veggies
Flaxy Fiber Cracker


DAY FIVE
Practices: 
Just Breathe
Dry Brush
Sun Salutations
Shake Your Body
Journal
Menu Planner:
Breakfast
Rhubarb Smoothie
Lunch
Fresh Market Salad served with 2 tablespoons Vitalizing Vinaigrette
Dinner
Smoked Wild Salmon Salad 
Steamed Brussels sprouts with fennel seeds; drizzled with lemon and 1 teaspoon olive oil or flaxseed oil
1/2 cup steamed brown rice with parsley and cilantro  (optional)
Snacks
Fresh cut vegetables and cucumber slices
2 hard boiled eggs
1 small orange


DAY SIX

Practices: 
Just Breathe
Dry Brush
Head to Knee Pose
Bridge Pose
Lying Twist
Legs-Up-the-Wall Pose
Get Outside
Seaweed Soak
Menu Planner:
Breakfast
2 cups organic steamed spinach topped with 2 poached eggs and sprinkled with 1 tablespoon milled flaxseeds
1 cup blackberries
Lunch
4 ounces lean sliced roast beef
2 cups baby greens, 1/2 cup chopped parsley, artichoke hearts, red onion and broccoli sprouts, tossed in 1 tablespoon flaxseed oil
Yummy Flax Muffin
Dinner
Daikon radish and jicama medallions
4 ounces broiled lamb chops with cumin, cinnamon, and garlic
Brussels sprouts with orange rind
Snacks
Pearfect Smoothie 


DAY SEVEN
Practices: 
Just Breathe
Dry Brush
Sun Salutations
Journal
Menu Planner:
Breakfast
Berries and Cherries Smoothie  
Lunch
4 ounces grilled shrimp with garlic, lemon, and dill
Chilled steamed asparagus with apple cider vinegar and dried mustard powder
2 cups baby greens with broccoli sprouts and red onions tossed with 1 tablespoon flaxseed oil and lemon
Dinner
4 ounces grilled tilapia with garlic
Steamed artichoke with lemon, parsley, and cilantro
Steamed cauliflower with cumin and cayenne
1/2 cup steamed baby carrots with dill and lemon (optional)
Snacks
Yummy Flax Muffin
1 small apple

 

 

RECIPES
 

Smoothies

Here is the basis of all the smoothie recipes:
Ingredients
1     cup water
1     scoop Fat Flush Vanilla Whey (see www.unikeyhealth.com)
1     tbs. flaxseed oil
1     cup frozen berries
8     ice cubes, or as desired
1     tbs. milled flaxseeds

Preparation
Combine water, whey, oil, and berries in a blender on high speed. Add ice cubes and continue blending on high speed until smoothie is thick and creamy. Add milled flaxseed: blend on low speed for another 30 seconds.

For Very Berry Smoothie: As your berry selection, choose 1/3 cup each frozen raspberries, blueberries, and strawberries.

For Beautiful Blue Smoothie: As your berry selection, choose 1 cup frozen blueberries. If desired, add 2 teaspoons fresh lemon juice.

For Choco-Berry Truffle Smoothie:  Substitute 1 scoop Fat Flush Chocolate Whey. As your berry selection, choose 1 cup frozen raspberries or strawberries.

For  Rhubarb Smoothie:  Add 1/2 cup frozen sliced rhubarb to 1 cup frozen berries.

For  Pearfect Smoothie:   Replace 1 cup frozen berries with 1 cup frozen pear chunks.

For Berries and Cherries Smoothie: As your fruit selection, choose 1/2 cup berries and 1/2 cup frozen pitted cherries.

 


 

Fresh Market Salad

 

 

Ingredients
4         ounces cooked lean protein (fish, shellfish, beef, chicken, turkey, or lamb)
2         cups mixed salad greens (arugula, dandelion greens, escarole, spinach)
1/4      cup chopped parsley
1/4      cup chopped cilantro
2         tbs. chopped dill
1/4      cup cauliflower florets
1/4      cup broccoli florets
1/4      cup shredded daikon radishes
3         canned artichoke hearts, quartered
1/4      cup steamed asparagus, sliced
1         stalk celery, chopped
1         small carrot, sliced
2         tbs. flaxseed oil
1         tbs. Bragg’s apple cider vinegar
1         tbs. garlic powder

Preparation
Toss all salad ingredients in medium bowl.  Combine dressing in separate bowl (oil, vinegar, and garlic). Toss with greens.

 


Flaxy Fiber Cracker

Makes 16 crackers


Ingredients

1         cup milled flaxseeds
1         tsp. stevia powder
2         tsp. ground cinnamon
1/2      tsp. ground ginger
1/2      cup water

Preparation
Mix dry ingredients in medium bowl. Add water and let stand for 5 minutes. Stir mixture vigorously with a fork for about 5 minutes or until seeds stick together. Let mixture rest for 15 minutes.  Lightly coat a cookie sheet with olive oil spray. Spoon the flaxseed mixture onto the cookie sheet.  Cover with waxed paper. Use a glass or rolling pin to roll the mixture flat and out to the sides of the cookie sheet. When mixture is evenly distributed, remove and discard waxed paper. Score mixture lightly with pizza cutter or fork into 16 crackers. Bake in 275°F oven for 1 to 1 to 1/2 hours, or until crackers lift off the cookie sheet and crack apart easily. Store crackers in an airtight container.


Vitalizing Vinaigrette

Makes 12 servings
 

Ingredients
4     tbs. flaxseed or olive oil
3     tbs.  Bragg’s apple cider vinegar
3     tbs. fresh lemon or lime juice
1     clove garlic
1     tbs. chopped parsley
1     tbs. chopped cilantro
dash dried mustard powder
cayenne, to taste

Preparation
Process all ingredients in a mini food processor or blender. Store in fridge.


Five Star Power Dip

Makes 4 servings

Ingredients
1         14-ounce can artichoke hearts, rinsed and drained
4         cups organic spinach, coarsely chopped
1         clove garlic, minced
1         tbs. fresh lemon juice
2         tbs. fresh dill, chopped
1/2      cup chopped parsley
1/2      cup chopped cilantro
1         8-ounce can water chestnuts, rinsed, drained, and chopped
1/4      cup Spectrum Mayonnaise
cayenne pepper, to taste

Preparation
Combine all ingredients in a medium bowl. Chill thoroughly. Serve with fresh cut vegetables.


 

Very Veggie Omelette

 

 

Ingredients
2         eggs
1         asparagus spear, sliced
2         mushrooms, chopped
2         broccoli florets, chopped
1         tbs. diced onion
cayenne, to taste
1         tbs. chopped parsley, for garnish

Preparation
Whisk eggs in small bowl and set aside. Lightly coat an omelette pan with olive oil spray and heat over medium heat. Sauté the vegetables with cayenne for about 4 minutes or until crisp-tender. Remove vegetables from heat and keep warm.  Pour eggs into omelette pan, tilting pan to coat evenly. Cook over medium heat until eggs begin to set. Place sautéed vegetables on one half of omelette and continue cooking until just set. Carefully form omelette by flipping one half over the other.  Slide omelette onto a plate and sprinkle with chopped parsley.

 


Omega 3 Spread

Makes 1–2 servings
 

Ingredients
1         4-ounce can sardines with bones, drained and flaked
1         tbs. olive oil
1         tbs. lemon juice
1         tbs.  Bragg’s apple cider vinegar
2         hard boiled eggs, finely chopped
1/2      small onion, finely minced
3         black olives, minced
cayenne pepper, to taste
dried mustard powder, to taste
fresh parsley, for garnish

Preparation

In a medium bowl, combine all ingredients and mash together until well blended. Serve slightly chilled. Garnish with parsley.


Yummy Flax Muffin

Makes 12 muffins
 

Ingredients
1         cup milled flaxseeds
1/2      cup plus 2 tablespoons water
1         cup vanilla Fat Flush Whey
1         egg, beaten
2         egg whites
1         tbs. ground cinnamon
1/2      tsp. ground ginger
1         tsp. stevia powder
1/2     cup fresh or frozen cranberries, chopped
1/2     cup frozen blueberries
1/2     cup frozen raspberries

Preparation
Preheat oven to 300˚F. Lightly coat a 12 cup muffin pan with olive oil spray. In a large bowl, mix the milled flaxseeds with all of the water, stirring well.  Let stand for 10–15 minutes.  Add whey, egg and egg whites, cinnamon, ginger, and stevia powder, whisking until just combined.  Gently fold in berries.  Divide batter evenly among muffin cups.  Bake approximately 25 minutes or until done, being careful not to over bake.  Let cool slightly before removing muffins. Store in the refrigerator or freezer.


Kombu-Squash Soup

Reprinted with permission from The New Detox Diet by Elson Haas. Copyright © 2004. Celestial Arts, Berkeley, CA.

Serves 10

 


Ingredients
6         cups water
4         cups chopped butternut squash
1         8-inch piece kombu
1         tbs. extra virgin olive oil
1         large onion, chopped
4         cloves garlic, minced
1         2-inch-long piece of peeled ginger, chopped
1/4      cup balsamic vinegar
sea salt

Preparation
Bring the water to a boil in a large saucepan. Add the squash and kombu and cook over medium heat for 20 minutes. Remove the squash from the saucepan and cut away the skin. Discard the skin and return the squash to the saucepan. In a skillet, heat the olive oil over medium heat. Add onion, garlic, and ginger and sauté for about 10 minutes. Add the sautéed vegetables to the squash mixture and cook for 1 hour, until the squash is tender. Add the balsamic vinegar, season with salt and serve.

 


Smoked Wild Salmon Salad

Reprinted with permission from The New Detox Diet by Elson Haas. Copyright © 2004. Celestial Arts, Berkeley, CA.

Serves 2

Ingredients

4         cups raw salad greens
2         cups cooked quinoa, rice, or millet
1/2      pound smoked salmon

Preparation
Place greens in a bowl. Add cooked grains if desired and crumble the salmon over the greens mixture. Top with a few tablespoons of organic dressing (preferably one with garlic).


 


LIFESTYLE PRACTICE DESCRIPTIONS:
Just Breathe
Start in a comfortable seated position. Allow your sit bones to rest on the edge of a folded blanket or pillow. Drop through the tail and lift through the breast bone. Feel your chin lightly draw into your Adams apple to sense the length in the front as well as the back of your neck. Your shoulder blades should hug gently onto your rib cage with distance between your ears and your shoulders. Close your eyes and begin to notice the natural flow of your breath. When you are inspired, begin to draw the breath into the bottom of your lungs, filling from the bottom and expanding upward. Sense the breath in your belly, then expand the rib cage and allow the chest to lift. Exhale and allow you lungs to empty from the top downwards. Allow your breath to lengthen with each successive breath cycle.

 


Sun Salutations
Scott Blossom suggests Sun Salutations—a series of 12 postures performed in a continuous flow and coordinated with the breath—inhale with each extension or stretch and exhale with each fold or contraction. Sun Salutations are a great way to warm-up the body, lubricate the joints, and promote circulation. To practice: Start in a comfortable standing position (mountain pose with your feet hip-width apart, torso long, pelvis tucked and chin parallel to the floor. On your inhale, sweep your arms out by your sides reaching up for the ceiling. Exhale, and swan dive toward the floor, hinging at your waist. On your next inhale, place your hands on the floor or on your shins then look half-way up, elongating your spine while keeping your neck relaxed. On your exhale, forward fold and step your feet back into a plank position. Lower toward the floor, keeping your elbows in toward your body. Resting on the floor, inhale up into cobra by pulling your chest toward your hands, keeping your low-back relaxed and legs active. Exhale and push-back into downward facing dog, by moving your sit bones toward the ceiling, elongating the spine, and activating your chest muscles. Stay here for five breaths. On your next inhale, gently step forward into a standing forward fold with your feet hip-width apart. Inhale, look half-way up with your hands on your shins or on the floor (keeping the spine long), and exhale forward-fold. Inhale, sweeping your arms out to your sides. Come up to standing with your palms touching above your head. And exhale, releasing back into mountain pose.

 

 


Head to Knee Pose
Sitting on the floor, straighten one leg in front of you, bring the opposite foot into your groin. Place a belt around the ball of your extended leg. Maintaining a release in the neck and shoulders and length in your spine, fold at your hips (not your waist) and lengthen the back of your knee to bring flexibility into your hamstring. Forward folding helps with digestion and massages the stomach. Switch to opposite leg.

 


Bridge Pose
Lie on your back with your feet and knees parallel, heels next to your sit bones. Keeping your chin gently drawn to your Adams apple and fingertips reaching to the pinky toes (so the shoulders stay away from the ears), press into your heels and tuck your tailbone; lift one vertebra at a time, starting with the low back, coming onto your shoulders. This pose opens the front of the body and is a gentle inversion to the organs, allowing oxygen-rich blood to reverse direction. It is also a great pose to balance the thyroid and the parathyroid.


Lying Twist
Lying on your back, bend your knees and bring them above your hips. Open your arms out to the sides; rotate your gaze over one shoulder and your hips and knees the opposite direction. Hold for a few breaths and then switch sides. This pose brings suppleness to the spine and balances the stomach and spleen as you look left and the liver and gallbladder as you look right. It also helps aid in digestion.


Legs-Up-the-Wall Pose
Start with your support about 5 to 6 inches away from the wall (a folded blanket about 4 inches thick will do). Sit sideways on the right end of the support, with your right side against the wall. Exhale, and bring your legs up onto the wall and your shoulders and head lightly down onto the floor. You should be lying on your back with your legs on the wall. Your sitting bones don’t need to be right against the wall, but they should be in the space between the support and the wall. Make sure that the front of your torso gently arches from the pubic bone to the top of the shoulders. Open your arms out to the sides and breath into the pose. Hold for up to 10 minutes. This posture is wonderful for alleviating anxiety and helps to reverse the blood flow in the legs, alleviating swollen ankles and restless leg syndrome, and helping to prevent varicose veins.


Dry Brush
A daily pre-shower dry brushing with a natural bristle brush for 5 minutes. This will help to stimulate the lymph glands near the surface of the skin, encourage circulation, and gently exfoliate the skin. Using a bristle brush, loofah, or even a wash cloth,  gently brush from your feet up to your shoulders, always brushing towards your heart in an upward motion.

 

 


Seaweed Soak

Enjoy a seaweed or herbal bath (such as nettle, ivy, or Melissa) from Kneipp. www.kneipp.com Soak for at least 25 minutes in medium warm water right before bed.

 


Salt Scrub
Make a sea salt scrub with avocado oil and grapefruit essential oil that you apply once you get into the shower in order to further enhance the dry brushing’s detoxifying effects.


Indulge at the Spa
Allow yourself one day to really indulge at the spa with a professional reflexology or lymphatic massage treatment.


Shake your Body
To elevate your metabolism and your spirit, I recommend a dynamic form of dance like Samba, Salsa, or African.


Journal
Ann Louise Gittleman believes that you need to know what your internal nemesis’s are in order to cleanse both your body and mind. Journaling can help you acknowledge and release your thoughts, helping you to clear both physical and emotional clutter. You can choose to begin or end your day with journaling.