Plan 4 – Transition in THE DETOX
What we are doing is we are breaking the circuit, and flooding our body with nutrients. It will re-adjust your relationship with food.
How is your relationship with food?
Write a letter to me about it.
My relationship with food is…
Just let your pen flow on paper.
Also add a paragraph about how it has evolved during this program.
Juicing & Eating plant-based foods
In plan 4, the idea is to get rid of all animal products. Eat a healthy diet. Eat when you feel hungry. See if your habit of intermittent fasting continues to pay off. When you feel hungry, maybe start off with a morning juice. This should give you a nice morning energy boost, and refrain and hunger cravings for a couple of hours. Lunch can be a salad, veggie curry, or anything plant-based. Dinner can be soup, gazpacho, … As long as there are no animal products, your body will prepare for your proper detox that’s starting next week.
Again, these are just suggestions. If you eat some animal products, the detox will probably just be harder, which might influence your chances of succeeding. This program is your own program. I am here to show you the door. You’re the one that has to walk through it.
Every person is unique, there is not one way to do the Slow Detox Program, it is your own way.
How to prepare for a juice fast / Detox?
If you haven’t seen it yet, start by watching the documentary of Joe Cross: Fat, sick and nearly dead.
Where he tells the story of his 60- day juice fast. Today he’s still inspiring people to lose weight and reboot their bodies systems, with his juicing and eating more vegetables and plant-based foods programs.
You literally are what you eat. Juicing can improve your life.
Why juicing?
Drinking fresh juices is an immensely pleasurable experience
Its energy-boosting
Detoxifying
Immunity-boosting
Beneficial for the digestive system, the skin and the hair
Cold-pressed fruits and veggies will give your body:
Vitamins, minerals, enzymes, carbohydrates, chlorophyll and countless others phytonutrients (nutrients derived from plants)
Juices help a person be more energetic
They are rich in anti-inflammatory compounds
Protect us from cold and coughs, and also cancer, heart disease and aging
It boosts health
I think today, everybody knows, we have to have at least 5 servings of fruits and vegetables a day.
Do you feel like going on a cleanse to rejuvenate your body?
A fresh juice delivers the nutrients straight into the body. It does not need to be digested, like fruits and vegetables. When you drink your daily juice, you are refueling yourself with energy, and you are supporting your body’s natural cleansing process. Because the body doesn’t have to break down the fibers and digest the bulkier food, our body absorbs the nutrients at top speed.
Generally speaking a juice- fast, is a type of detox. Where for a short period of time (1-5 days) you’ll consume vegetable and fruit juices. Because we’ve already planned a proper detox the next week. I’ve added a fast with juicing plus eating plant-based foods. The perfect way to prepare your body for your detox week, which will take place the following week.
For sure you’ll find places that dispute this, but it very much depends on a person by person, give it a try and see how you feel. Personally, I love juicing!
For more juicing experiences, after your 8 weeks Slow Detox Program, you can refer to reboot with Joe. Joe Cross’ juice programs are colorful, and his recipes seem so delicious, that it actually makes you want to juice! Ha!
WHAT’S THE DIFFERENCE BETWEEN JUICING AND BLENDING?
For a juice you’ll use an extractor or citrus press, basically, you’re removing the fiber, extracting the liquid of fruits and vegetables. A smoothie is when you mix the entire ingredients in a blender.
Fiber is an important nutrient in itself, often lacking in our diet. It helps to keep appropriate levels of good bacteria, and to keep our gut moving. Often combined with yogurt or milk, it becomes an important source of protein. Both essential in a healthy diet.
It’s best not to store juices, they should be consumed within 15 min after being pressed. If you want to take them out to a picnic or to work, add a teaspoon of vitamin C or a pressed lemon, as a conservative.
I love Joe Cross’ story because he was on a mission to lose weight and get off his prescription drugs. He wanted to reboot his system and did so by consuming juiced plants for 60 days. I have enormous respect for him, and his recipes are delicious.
My goal is to help other people improve their health. Thanks to a better diet and a little knowledge about nutrition, several people have been able to get rid of their prescription drugs; diseases have been cured and people have been able to live more comfortably, longer, and more pleasurable lives. Let’s ditch the bad food habits and create new healthier habits together!
In my experience, “you can’t have this” or “you can’t have that”, doesn’t work. Not in the long run anyway. I like to have a little bit of everything, in moderation of course. The enemy is binge eating/drinking. Food is not love, nor is it happiness. I try to be kind to myself, stay positive, and acknowledge that even if the changes are small, they can come a long way. I try to appreciate everything I eat and drink. Every moment is a “food tasting”.
I’ve made a deal with myself, to live a happier life, in a healthier body. I hope to inspire you to take your health into your own hands and help you to turn things around for yourself.
I know creating a new habit is not easy, but I promise you from experience, it’s worth it and I believe in you. You can do it.
I like to keep things simple. By ingesting only fruits, veggies, and water; our internal system will be running at peak condition.
It resets our system, and the food you’ll crave are healthy ones
It will jump-start weight loss
It will help your body detoxify
Boost your immune system
Promote beautiful clear skin
Ease digestion
Reduce inflammation
Increase energy
During the juicing, every time you have a juice instead of a meal, think to yourself:
“I am willing to make a change.”
TRANSITIONING INTO A JUICE FAST / DETOX
With this week’s program, we are preparing you for next week’s program. Plan 6 – The proper detox, which consists of 7 days only of liquids. Oh Yeah!
If you can, 3 days before starting your juice- fast / Detox eat only plant-based foods.
It will make the experience much more enjoyable and minimize the intensity of the side- effects related to the fast. Headaches, feeling dizzy, diarrhea, …
Eliminate alcohol, sugar, caffeine, stay hydrated (2-2.5L), get extra sleep, add at least one juice to your daily intake.
Eat smoothies, whole-grains, salads, soups, natural nut butter, nuts, seeds,… For protein opt for beans and legumes.
Stop taking vitamins and supplements. Unless the doctor has advised you otherwise. Don’t take any self-prescribed medication.
The first 3 days of any fast can be the most difficult ones. If you ease yourself in with being “vegan for 3 days”, you’ll maximize your chances to succeed in completing the fast.
Remember: It’s just 5 days.
The point is, we want to trick our body by constantly changing our habits and training. Like that it will burn more calories.
Experiment and find the best fit for your body.
WHICH JUICER SHOULD I BUY?
There are several options on the market, cheap and more expensive. The main difference is between a juicer and a blender. A juicer will extract the juice from the fruits and vegetables, and separate the juice from the fibres. That’s what I mean when I talk about a juice, otherwise I’d talk about a smoothie. Which is when fruits and vegetables are blended together in a blender, and where you also drink the fiber.
Both are great, in this case we are juicing.
This is my favorite juicer:
OMEGA G8006, it costs around 200USD
There are many other options on the market that are cheaper.
JUICE-FAST / DETOX
The detox program you’ll follow next week, in plan 6 – a proper detox is in partnership with my naturopath in Bali Wellness enter.
If you don’t feel like ordering the detox package, I also like the juice fasts programs of Joe Cross. It can be used as a substitute for the detox program. But I strongly suggest the detox program of our naturopath. It is more complete.
Otherwise, Joe Cross’ concept is pretty simple: drink fresh fruit and vegetable juices.
Joe Cross’ juicing plans:
Drink a rainbow every day: red, orange, green, yellow, orange, purple juices
To make sure you’re getting a variety of nutrients
Juice rule: 80% veggie / 20% fruit
4 to 6 juices a day
2L additional fluids (infused water, coconut water, broth, tea)
If you’re hungry, consume more juice
Track your reboot online: www.rebootwithjoe.com/tracker @rebootwithjoe
If you’re craving a 100% fruit juice, then simply make sure your next 2 juices are 100% veggies.
Easy right?
Wake up: drink detox infused water, lukewarm with lime or ginger (curcuma, lemongrass, lime, …)
Breakfast: red or orange
Mid-morning: coconut water
Lunch: go green
Afternoon snack: go green or red
Dinner: go green
Desert: go purple or orange
Bedtime: drink herbal tea
Stay hydrated throughout the day, drink min. 2-2.5L of water.
Every person is different. If you have headaches, you feel dizzy, or you exercise more as usual; drink more coconut water.
To prepare for next week’s detox, this week we’ll follow the 5-days Juicing & eating reboot program of Joe Cross.
5 DAYS JUICING & EATING MENU
If you want to reset your body and get back on track with a healthy diet. This 5-day juicing and eating plan is great. The first few days of a juice-fast often are accompanied by a feeling of hunger, tiredness, dizziness, headaches; by including eating, we can lessen these side effects.
2 juices per day
1.5 L of additional fluids (infused water, coconut water, broth, tea)
MENU EXAMPLE
TRANSITIONING IN THE DETOX
JUICING & EATING PLANT-BASED FOODS
* (2s) Make 2 servings, one for now, one for later. Recipe is for 2 servings.
** 1.5 L of additional fluids (infused water, coconut water, broth, tea). For herbal teas, refer to p …, or to our website www.slowretreats.com, herbal teas.
*** DAY OFF can be taken at any day during the week. Follow your own flow.
RECIPES:
DETOX INFUSED WATER
SLOW DETOX WATER
Morning detox water has many health benefits including:
Improves your mood
Flushes toxins from your system
Fills you up so you don’t eat as much throughout the day
Naturally helps your body release fat cells for water weight loss
Keeps food moving through your system.
How to prepare your Slow morning infused water:
Warm up the drinking water until its luke-warm, simmering
Add a slice of crushed ginger, a slice of crushed turmeric, a slice of lemon and a stem of lemongrass cut in half Let it sit for 15min while you’re in the shower
Drink the lukewarm detox infused water
Don’t eat or drink anything else for 30min to give the opportunity to the body to detoxify.
SLOW TEA
helps with digestion
How to prepare your Slow Tea:
Add a slice of crushed ginger, a slice of crushed turmeric, boil it up for 15min
Add a slice of lemon and a stem of lemongrass cut in a teapot
Add some honey to your liking
UN-BEET-ABLE
(Red Juice)
2 beetroot
6 carrots
2 apples
15 kale (Tuscan cabbage) leaves
5cm piece of fresh root ginger
Makes 2 servings
GET YOUR GREENS SMOOTHIE
(Green – blended)
Makes 2 servings
1/2 cucumber
1 celery stick
1 apple cored
1 cup water
3 kale (tuscan cabbage) leaves
3 romaine (cos) lettuce leaves
1/2 frozen banana
Handful of ice cubes
1 date, for extra sweetness (optional)
DIRECTIONS
1. Cut the cucumber and celery in half or quarters and place in your blender.
2. Add the apple, water and all the greens. Blend on high until well mixed.
3. Add the remaining ingredients and blend for at least 1-1 1/2 minutes, or until a smooth consistency is reached.
RAW CARROT AND GINGER SOUP
Makes 2 servings.
3 cups carrot juice (20 carrots)
1 avocado
1/2 cup fresh coconut meat
2 tbsp honey
1 tbsp finely chopped fresh ginger root
Ground cayenne pepper
Sea salt
2 tbsp cold-pressed avocado or olive oil, to drizzle
2 tbsp chopped fresh coriander (cilantro), to garnish (optional)
Blend carrot juice, coconut, avocado, honey, cayenne pepper, ginger, and salt; until smooth
Season
Garnish with olive oil and chopped cilantro
Makes 2 servings. Any soup works, this is just for inspiration. Gazpacho, … Be creative! It has to be cooked from scratch.
(recipe makes 2 servings, 2nd serving for dinner on day 2)
REBOOT GREEN SALAD
10-12 large leaves of whatever greens you fancy (make a large salad)
Add veggies of your choice, at least 4 of the following (cucumber, celery, carrot, tomato, red cabbage, radish, onion, avocado)
Dressing
Olive oil, vinegar, salt and pepper
PEACH OR PEAR PIE DELIGHT
(Orange Juice)
1 sweet potato
2 pears (you can also use ripe peaches when in season)
1 apple
1 ⅓ blueberries
Dash of grounded cinnamon
CARROT – APPLE – LEMON
(Orange juice)
Makes 2 servings
4 apples
4 carrots
2 lemons
LENTIL CHILLI WITH CARROT
Makes 4 servings
2 tbsp olive oil
1 onion, chopped
3/4 cup lentils
A cup of organic tomato sauce
A cup of water
2 fresh tomatoes
2 capsicum (red bell pepper), chopped
5 medium carrots, peeled and chopped
Sea salt and pepper, to taste
1-2 tsp chilli powder
1-2 tbsp each, basil and oregano
DIRECTIONS
1. Onions in olive oil until translucent
2. Add lentils, cook and stir for 5 min
3. Add tomato sauce, tomatoes, water, capsicum, carrits, herbs, spices, pepper and salt to taste.
4. Bring to a boil, then lower the heat and simmer for 30-45 minutes, until lentils are completely cooked.
Secret: You can also boil the lentils up before starting the chili, to save a little time.
BEET-INI JUICE
(Red juice)
Makes 2 servings
2 large beetroot (beet)
2 apples
2 oranges
To garish
A little mint
A slice of orange
Secret: Rub mint leaves around the rim of the glass before pouring, for extra flavour.
GREEN LEMONADE JUICE
(Green juice)
Makes 2 servings
2 apples
4 handful of spinach
16 kale (tuscan cabbage) leaves
1 cucumber
4 celery sticks
2 lemons
GREEN DETOX SOUP
Makes 4 servings
2 garlic cloves
1 leek
Small head of brocoli
6 kale (tuscan cabbage) leaves
1 courgette (zucchini)
2 celery sticks
2 tbsp olive oil
4 cups vegetable stock*
Handful of parsley, chopped
Sea salt and freshly ground pepper
*see crash course on fasting for how to make your own stock, I like to freeze it.
DIRECTIONS
1. Chop the garlic and all the veggies.
2. Warm the oil on a low heat, then add the garlic and leeks and cook slowly for 3-5 minutes.
3. Add the stock and the remaining vegetables and bring slowly to the boil. Cook for just a few minutes, until the courgettes (zucchini) are soft. The leas you cook the vegetables, the better.
4. Add salt and pepper to taste, then blend or process the soup to the desired consistency, for smooth to chunky.
5. Serve the soup in bowls and sprinkle with parsley.
Secret: You can make your own veggie stock using leftover pulp from your juicer.
VEGAN POKE BOWL
Makes 4 servings
3/4 cups watermelon, chopped
1 cucumber, thinly sliced
1/2 ripe avocado, pitted and diced
2 tbsp pickled ginger
1/4 cup green scallions, chopped
1/4 cup macadamia nuts or cashews (or your favorite nut or seed)
1 handful of microgreens or sprouts
1 handful of cilantro, roughly chopped
Toasted sesame seeds, to taste
Optional:
Add chopped tempe instead of watermelon.
Original Hawaian Poke Bowl is with chopped raw fish.
Poke Bowl Dressing:
1 tbsp tamari (or soy sauce)
2 garlic cloves, minced
2 tsp lime juice
1 tbsp coconut sugar
1/2 tsp sesame oil
DIRECTIONS
1. Make the dressing by whisking together all the Poke Bowl Dressing ingredients and set aside.
2. Arrange watermelon, cucumber, avocado and ginger in bowls. Add scallions, nuts and greens or sprouts.
3. Drizzle with dressing, then top with cilantro and sesame seeds. Enjoy!
BERRY – APPLE – CINNAMON BAKE
Makes 2 servings
Coconut oil, for greasing
1 cup of fresh or frozen berries, cut in half if large
2 apples cored and chopped
3 tbsp raisins or sultanas (golden raisins)
1 tbs ground cinnamon, or to taste
1/2 tsp ground nutmeg
DIRECTIONS
1. Preheat the oven to 190degrees. Lightly coat a baking dish with coconut oil.
2. Place all the ingredients in the prepared dish and cover with foil.
3. Bake for 45 minutes, or until the apples are soft. Cool and enjoy.
BYE BYE BLUES
(Red juice)
Makes 2 servings
1 cup of blueberries
2 cucumbers
2 limes
2 pears
SWEET POTATO SALAD
2 sweet potatoes (sliced)
2 carrots (sliced) / or cauliflower
3 garlic cloves
1/2 onion diced
2 spring onions
Boil carrots and potatoes for 10min
30min in oven at 175degrees, with olive oil and provençal herbs
1/4 brocoli
4 green beans
6 mushrooms
1/4 courgette
Blanched, in boiling water for 10min
When crunchy, add all vegetables in a salad bowl, add pesto, fresh parsley, fresh basil chopped.
Optional: feta cheese or/ and roasted nuts & dried fruit, pepper and salt to taste.
CARROT LIMEADE JUICE
(Orange juice)
Makes 2 servings
8 carrots
2 cucumbers
4 apples
1 lime
Large handful of mint
5cm piece ginger root
CELERY – PEAR – CUCUMBER JUICE
(Green juice)
Makes 1 serving
5 kale (tuscan cabbage) leaves
1 cucumber
3 celery sticks
1 pear
VEGETABLE RICE NOODLE SOUP
Makes 4 servings
1 tbsp coconut / sunflower oil
1 onion, chopped
2 cloves of garlic, chopped
A slice of ginger, chopped
A stick of celery, chopped
1 carrot, chopped
1/4 brocoli, chopped
6 mushrooms, chopped
4 green beans, chopped
1 cup of water
1/4 zuccini
150grams Rice noodles
Vegetable stock (homemade, two ice cubes)
DIRECTIONS
1. In coconut/ sunflower oil add onion, garlic, ginger and celery until translucent
2. Add carrots, broccoli, mushrooms, green beans, stir for another 2-3minutes
3. Add water and bring to a boil, then simmer until the vegetables are soft (10-15min)
4. Add zucchini (spiralize into pasta if you wish); add rice noodles, mix to the soup for a few minutes and serve immediately
VEGAN BROWNIE
1 tbsp ground flaxseed or chia seed
1/2 tsp sea salt
1/4 tsp baking soda
1/4 cup maple syrup
1 tsp vanilla extract
1/2 cup unsweetened cocoa powder
1/3 cup coconut sugar (or organic cane sugar)
3/4 cup tahini
1/2 cup dairy- free dark chocolate chips
DIRECTIONS
1. Preheat oven at 175degrees, and line an oven pan with parchment paper
2. Stir together in a large bowl, flax or chia seeds, with 3 tbsp warm water, allow the mixture to thicken for a few minutes
3. Add salt, baking soda, maple sirup, vanilla extract, cacao powder, sugar, and whisk together.
4. Stir in tahini, mix well, it will create a thick and sticky batter. Gently sprinkle in the chocolate chips.
5. Transfer the batter onto the oven baking dish, and spread evenly.
6. Bake for about 30 minutes. Allow them to cool at least 10 minutes before serving.
Secret: The longer these brownies cool, the better they will hold together.
CONCENTRATED VEGETABLE STOCK
4 celery sticks
2 carrots
1 zucchini (courgette)
1 brown onion
1 leek
2 garlic cloves
1 bay leaf
1 tsp dried thyme or 1 tbsp fresh
1 tsp dried rosemary or 1 tbsp fresh
1 handful of fresh parsley
1/2 cup himalayan sea salt
1 tbsp extra- virgin olive oil
DIRECTIONS
1. Wash and chop vegetables
2. Throw all the chopped vegetables in a high powered blender and process untill smooth consistency
3. On low heat, simmer stirring frequently for 20min in a saucepan
4. Let it cool, and store in air- tight containers and refrigerate (6weeks) or freeze (3-5months)
Secret: I love to freeze them in ice cube trays. I can add an ice cube to flavour my meals, it also adds electrolytes and other nutrients to my healthy homemade savory dishes.
Feel free to swop any of these vegetables with old vegetables you have in the fridge, or the fibers you have from your juicer.
Its good to make your own, like that you know all the ingredients of what you are putting in your body.
I also use it as a broth substitute in- between my juices, I throw an ice cube into a glass of warm water.
