Cleanse 14day Program
Cleanse 14day Program
Cleanse 14day Program
CLEANSE Inner Beauty BEN EFITS O F CLEANSE It then either sends these processed and heal from the inside out.
chemicals to the bowels to be excreted
powder is a comprehensive, 1. CLEANSE supports phase 2 via faeces or sends them to the body’s
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detoxification and elimination.
nutrient-rich, naturally If you think of the liver as the body’s washing
other elimination organs. ƌɄ # 4Ʉ$- /'4Ʉ) 0/-'$. Ʉ1-$*0.Ʉ# ($'.Ʉ
fermented super-greens machine, there are two cleansing ‘cycles’ ƌɄ $) 4.ƈɄ# 4ɄŨ'/ -Ʉ/# Ʉ'**Ʉ)Ʉ 3- / Ʉ
and toxins, which means they don’t have to
be processed through the liver, thus easing
supplement that gives your called phase 1 and phase 2 detoxification toxins via urine.
the burden on the liver.
pathways. These pathways are responsible
body a power-hit of Certified for the detoxification and excretion of various
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eliminated through exhalation.
Organic alkalising foods to chemicals, hormones, toxins, pathogens (B2, B3, B12, biotin, folic acid, vitamin K),
help you gently detox your and allergenic food substances (salicylates, ƌɄ &$)ƈɄŮ$''4Ʉ/# Ʉ*4Ɩ.Ʉ'-" ./Ʉ*-")ƇɄ which are essential for the liver’s role in
histamines, amines, sulphites, glutamates) our skin eliminates both water and fat- detoxification and methylation.
skin and body effectively from the body in two ways. Put simply, the soluble substances through sweat and
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and naturally. phase 1 detoxification pathway converts sebum. Commonly described as the third
are needed for a healthy gut wall. A healthy
toxic chemicals in the body into less harmful kidney or the second liver, the skin is
gut wall has a protective coating of mucous
chemicals, while the phase 2 detoxification the organ that picks up the slack if the
and friendly flora, however, if this paste
While CLEANSE Inner Beauty Powder pathway renders toxins and chemicals less kidneys or liver are overloaded and under-
is stripped away, the gut wall is easily
works to support the body’s detoxification harmful to the body by having the liver functioning. The skin then tries to push out
damaged and can become ‘leaky’. A leaky
processes on the inside to promote team up with another substance, primarily wastes and toxins through skin cells, which
gut allows harmful substances (microbes,
smoother, clearer skin on the outside, sulfur-containing amino acids. Ingredients in many cases is the underlying cause of
wastes, toxins, undigested foods) to seep
the best results happen when you in CLEANSE, such as broccoli, beetroot, certain skin conditions.
across it into the tissue and blood, which
combine CLEANSE with diet and lifestyle kale, barley grass, rosemary, St Mary’s thistle,
2. CLEANSE also supports the skin through then must go to the liver for further
modifications. That’s why we’ve put together dandelion and barley grass, all contain
its unique blend of powerful herbs and processing – thus placing more burden
The Beauty Chef’s 14-Day Skin Cleanse crucial components that support the liver’s
our exclusive bio-fermentation process. onto the liver.
programme. Packed with health and phase 2 detoxification pathways.
nutrition tips, meal inspirations, digestion Fermented foods provide beneficial ƌɄ -*$*/$.Ʉ*)/$)Ʉ )54( .Ʉ'' Ʉ
The good news is, not only does CLEANSE
guidelines and tasty recipes, this exclusive prebiotics and probiotics that support the short-chain fatty acids that turn soluble
Inner Beauty Powder and the 14-Day Skin
14-day programme helps you to optimise detoxification and elimination pathways fibre into a mucous-like gel that soothes,
Cleanse support the liver and the phase 1
the benefits and boost your results. of the body. Many of the ingredients in lubricates and feeds the bowels. CLEANSE
and 2 elimination pathways, the programme
CLEANSE are fermented using our unique Inner Beauty powder is rich in probiotics,
also supports all the other elimination
FLORA CULTURE fermentation process prebiotics and soluble fibre, which
channels of the body, including:
(which nourishes the gut’s good flora) naturally helps the elimination process.
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Why anti-oxidants are important
organ and it neutralises wastes and toxins naturally occurring prebiotics, probiotics
when you cleanse:
using the two-phase detoxification system. and anti-oxidants, which help to cleanse
ƌɄ )/$Ɲ*3$)/.Ʉ- Ʉ-0$'Ʉ/*Ʉ"**Ʉ.&$)Ʉ# '/#Ʉ ƌɄ 0)Ʉ 3+*.0- Ʉ$.Ʉ/# Ʉ.&$)Ɩ.Ʉ ) (4Ʉ 0. Ʉ*!Ʉ Ʉ ɄɄɄɄ is an overload of toxins within the body and
and beauty because of their anti-inflammatory the potent free-radical damage it causes in the CLEANSE Inner Beauty Powder and the 14-Day
dermis. The anti-oxidants found in CLEANSE CLEANSE Inner Beauty Powder is a gentle Skin Cleanse may be helpful in supporting
benefits. All skin conditions/problems have
help protect against the free radicals caused by yet powerful way to support the body’s the body’s detox and elimination pathways to
inflammation as a central problem – acne,
sun exposure. detoxification and elimination pathways. Listed provide relief for many of these ailments.
5 (ƇɄ+- (/0- Ʉ" $)"ɄƞɄ)Ʉ4Ʉ- 0$)"Ʉ
below are some common signs and symptoms
inflammation, anti-oxidants help to calm the
that may indicate it’s time to implement our 14-
skin while reducing redness, irritation and
Day Skin Cleanse regime for the skin and whole
sensitivity. WH O NEEDS CLEANSE? WHEN IS IT BEST TO DO
body.
ƌɄ )/$Ɲ*3$)/.Ʉ# '+Ʉ+- 1 )/Ʉ+- (/0- Ʉ" $)"ƆɄ TH E 14-DAY SKIN CLEANSE?
Anyone who wants to improve the integrity ƌɄ &$)Ʉ#)" .ƈɄ'&$)"ƇɄ$/#$)"ƇɄ-.# .ƇɄ+$(+' .ƇɄ
Wrinkles are a product of free-radical damage and health of their skin, particularly anyone You can undertake the 14-Day Skin Cleanse at
psoriasis, rosacea, flushing, dull-looking skin,
and anti-oxidants help to keep these in check. who does ANY of the following: any time for a gentle way to support the body’s
dehydrated skin that has lost its elasticity and
Our body produces a large range of varying detox and elimination pathways, especially
ƌɄ -$)&.Ʉ'*#*' spring, flaking nails, brittle dry hair.
free radicals, so it’s important to have a broad if you can relate to any of the skin and body
spectrum of anti-oxidants to counteract the ƌɄ *).0( .Ʉ.0"- ƌɄ ) -'Ʉ!/$"0 Ʉ)Ʉ"-*""$) ..Ʉ*)Ʉ2&$)"ƈɄ symptoms listed previously. You can do the
damage. Despite having more than seven hours sleep. 14-Day Skin Cleanseonce to twice per year
ƌɄ *).0( .Ʉ2#$/ Ɲū*0-Ʉ+-*0/.Ʉ*-Ʉ!-$ Ʉ!**.
ƌɄ /Ɩ.Ʉ+- ! -' Ʉ/*Ʉ" /Ʉ)/$Ɲ*3$)/.Ʉ!-*(Ʉ!**Ɲ ƌɄ /-*)"Ʉ*4Ʉ**0-.ƈɄɄ- /#ƇɄ.( ''4Ʉ0-$) ƇɄ for an intense clean out and while spring is
based supplements because in nature, anti- ƌɄ (*& .Ʉ$"- // .ɄƧ 1 )ɄųɄ+ -Ʉ4ƨɄ smelly body odour, foul-smelling stools. generally thought of as the ideal time to do a
oxidants are never single components. Instead, or is exposed to passive smoking cleanse, you can do the programme at any time
they are found alongside a vast array of other ƌɄ
/''$Ʉ/./ Ʉ$)Ʉ/# Ʉ(*0/#ƈɄ-Ʉ(*0/#Ʉ0' -.Ʉ of the year. There’s no time like the present to
ƌɄ -$)&.Ʉ0)Ũ'/ - Ʉ2/ - and/or frequent nose bleeds.
anti-oxidants that all work synergistically to take charge of your health and our 14-Day Skin
neutralise the large amounts of free radicals ƌɄ "0'-'4Ʉ0. .Ʉ+#-( 0/$'Ʉ( $/$*). Cleanse is designed to work in both warm and
ƌɄ $" ./$1 Ʉ$..0 .ƈɄ'*/$)"ƇɄū/0' ) ƇɄ
our body produces every day. Free radicals cool weather. In the cooler months, choose more
ƌɄ $1 .Ʉ$)ɄɄ$/4Ʉ indigestion, undigested food in stools, reflux,
are a natural by-product of our body’s many of the broths and soups to support your cleanse,
allergies, intolerances, constipation, diarrhoea,
internal functions and are also produced by ƌɄ 3 -$. .Ʉ) -ɄɄ($)Ʉ-* while go for the smoothie options during the
haemorrhoids.
the chemicals present in the food we eat, warmer months.
ƌɄ 2$(.Ʉ$)Ʉ#'*-$)/ Ʉ2/ - ƌɄ - ,0 )/Ʉ# # .ƈɄ-Ʉ($"-$) .ƇɄ$).*()$ƇɄ
the pollutants we breathe and the toxins we
absorb through our skin, thus making anti- ƌɄ /.Ʉ. !**Ʉ)ɄŨ.#ɄƧ( -0-4Ʉ$)/& ƨ muscle pain and weakness.
oxidants vital to good health and beautiful skin. ƌɄ & ) Ʉ$((0)$/4ƈɄ- ,0 )/Ʉ*'.Ʉ)Ʉū0.Ʉ
CLEANSE Inner Beauty Powder gives you /#/Ʉ(4Ʉ Ʉ$Ů0'/Ʉ/*Ʉ.#& ƆɄ
a potent and reliable source of anti-oxidants
to neutralise the toxins we are consistently Many of these symptoms could be indicative
exposed to. of other health conditions, so it’s important to
seek medical advice if you are experiencing
any of the above. A common cause, however,
Before we get started on the As for sugar, we need to avoid all forms of deep red foods, into your diet, as they alkaline broth is specifically designed for
sugar, except for some small quantities of are extremely high in anti-oxidants and an easy way to increase alkalising foods
actual plan, let’s first discuss natural sugars (see list for details). However, anti-inflammatory properties. Stock up into your diet while doing the 14-Day Skin
the goals and principles the less you have of these natural sugars on blueberries, dark cherries and purple CLEANSE.
behind the Cleanse and during the 14-Day Skin CLEANSE - the better. versions of common vegetables (broccoli,
5. Eat a varied diet with a wide range of
Try making a batch of the Chocolate balls carrots, sweet potato, cabbage, cauliflower
why it is successful at that has only a small handful of dates in and beetroot).
nutrients. We need a diverse diet that
stimulates the appetite, provides all the
improving skin health. the whole recipe. This way you will get
ƌɄ /$)"Ʉ+' )/4Ʉ*!Ʉ-&Ʉ"- )Ʉ' !4Ʉ1 " /' .Ʉ nutrients for healthy skin and whole body
satisfaction, without consuming to many of
every day during the 14-Day Skin CLEANSE health. Remember that the skin is a low
these popular sugar substitutes (that are still
(and for the rest of your life). priority in the body when it comes to vital
1. Avoid inflammatory foods. Low grade chronic high in fructose).
organs. If our diet is low in nutrients, the
inflammation is associated with all aspects of ƌɄ )'0$)"Ʉ.+$ .Ʉ.0#Ʉ.Ʉ/0-( -$Ʉ)Ʉ
2. Minimise free radical exposure. skin will be starved of essentials nutrients.
premature skin ageing and all common skin ginger into your meals, as both are very
Free radical damage is a major source of While doing the 14-Day Skin CLEANSE,
conditions. In fact, research is showing more anti-inflammatory.
inflammation. Free radicals are naturally try not to eat the same meals every day.
and more, that inflammation is associated formed in the body as a by-product of ƌɄ -$)&$)"Ʉ"- )Ʉ/ ƇɄ2#$#Ʉ*)/$).Ʉ)/$Ɲ We have given you plenty of options and
with almost every disease process known metabolism, but they can also be left behind inflammatory substances. You can have two varieties to increase your nutrient intake.
to us, especially the lifestyle influenced by alcohol, diet (sugar, fried foods, burnt and cups per day.
conditions such as cardiovascular disease, 6. Avoid foods you are allergic or intolerant to.
charred foods), cigarette smoke, pollution,
diabetes and cancer. 4. Increase alkalising foods. A popular concept If you know a food causes your skin to flare
environmental chemicals, pesticides and the
in natural medicine is that of acid and up, then avoid it, regardless of whether it’s
Our diet is a major source of chronic low sun’s radiation (even in winter). The most
alkaline balance. We are constantly reading listed in the Allowed column.
grade inflammation to our skin. And the two effective way to counteract them is with anti-
that we should eat more alkalising foods
most inflammatory foods that play havoc with oxidants. The 14 Day Skin CLEANSE helps 7. Avoid common skin and gut irritants
and less acidic foods. But what exactly
our skin are damaged oils/fats and sugar (in to eliminate the formation of free radicals such as wheat and dairy. Wheat and
does this mean? Foods are classified as
particular concentrated fructose and sucrose). in the first place, as well as increasing dairy are to be avoided during the 14-Day
acidic, neutral or alkalising depending
This is why the 14-Day Skin CLEANSE antioxidants. Skin CLEANSE. This is because they are
on whether they break down to acids or
programme removes these two substances considered to be inflammatory foods for
3. Increase anti-inflammatory, alkalising bicarbonates during digestion.
so that your skin has a chance to heal and the skin and gut. Wheat contains two
anti-oxidant foods. By eating plenty of While both healthy acid foods (animal
rejuvenate. inflammatory substances called gluten
anti-inflammatory and anti-oxidant foods, meats, fish, legumes, grains) and alkaline
and lectins that studies have shown to
Safe oils and fats have been listed in the we help to combat and reverse the damage foods (vegetables, some fruits) are essential
increase gut permeability (leaky gut) and
Table (page 6). Please be diligent in avoiding caused by inflammation and free radicals. for good health, many skin conditions are
chronic low grade inflammation. Leaky gut
all other fats and oils. If it isn’t listed in the This includes: associated with an overly acidic diet. The
is a condition in the gut lining in which
Allowed table, then please don’t consume it 14 day skin CLEANSE diet includes lots of
ƌɄ $)"Ʉ+' )/4Ʉ*!Ʉ*'*0-!0'Ʉ!-0$/.Ʉ)Ʉ substances leak across the gut wall and
during the 14-Day Skin CLEANSE programme. alkalising vegetables that help re-balance
vegetables, in particular purple, blue and enter the blood stream and then set up
the body’s tissues and skin cells. The
inflammatory and immune based reactions.
14 DAY SK IN CLEA NSE –
14 DAY SK I N CL E A NSE 07
Program Principles
This process is associated with many types ƌɄ Ʉ./"" -$)"Ʉ)0( -Ʉ*!Ʉ/*+$'Ʉ/*3$).Ʉ- Ʉ - Use a natural bristled brush ƌɄ $"#/Ʉ 3 -$. Ʉ/*Ʉ./$(0'/ Ʉ/# Ʉ'4(+#/$.ƆɄ
*!Ʉ.&$)Ʉ*)$/$*).Ʉ$)'0$)"Ʉ 5 (ƆɄ$-4Ʉ found in personal care and hygiene products (can be found at health food stores). Each day during the 14-Day Skin CLEANSE,
also contains two inflammatory substances and beauty products. It’s a great idea to Avoid synthetic or nylon brushes or ensure that you do some moderate exercise
– lactose and casein. Again, studies show that avoid these chemicals at all times, but gloves as they’re too sharp and can each day such as walking. The lymphatic
many people react to these components of especially during the 14-Day Skin damage the skin. system needs to movement to stimulate the
dairy and this is also associated with many CLEANSE. Our skin is a primary site of flow of lymph fluid. And one of the major
- Start with the soles of your feet, use swift
skin conditions including acne. For these absorption of chemicals into the body so roles of lymph fluid is to remove wastes and
upward strokes and brush from the feet,
reasons we recommend that you avoid please be mindful of what you use. This toxins from every cell in the body.
up the legs, working towards your heart.
dairy and wheat while doing the 14 day skin website is a great resource as it allows you
CLEANSE. to search ingredients found in common - Once you’ve covered your lower body,
skin care products - http://www.ewg.org/ move to your hands and work up your
8. Reduce chemical exposure as much as
skindeep/ arms toward your heart in the same
possible. In order to eliminate the toxic load
manner.
on your body as much as possible, minimise ƌɄ 04$)"Ʉ -/$Ũ Ʉ*-")$Ʉ.&)- ɄƧ -$)"Ʉ
your exposure to toxic chemicals wherever a logo) gives you assurance of clean and - Next (using a long handle brush or get
possible during the 14-Day Skin CLEANSE. green skincare. your partner to help out), brush your back.
Toxic chemicals can be found all through the
9. Support elimination channels - Lastly, work on your abdomen (moving
home, foods and environment. Obviously we
where ever possible: in a clockwise direction to follow the
can’t avoid them completely, but there are
movement of the colon), chest and neck.
simple things that we can do to minimise our ƌɄ *2 'Ʉ(*/$*).ƈɄ#$' Ʉ*$)"Ʉ)4Ʉ&$)Ʉ*!Ʉ
It’s best to avoid your face as most
exposure. cleanse, it’s important to keep the bowels
people’s facial skin is too sensitive.
moving regularly, as this is the main way to
ƌɄ /Ʉ*-")$Ʉ!**Ʉ2# - 1 -Ʉ+*..$' ƆɄ)Ʉ
expel waste and toxins from your body. If - Brush for about 2-3 minutes until your
scrub and peel any produce that isn’t organic,
you’re finding your bowel movements are a skin is rosy and slightly tingly.
and wash your veggies in filtered water.
little sluggish, drink warm water rather than
- Always shower after you dry brush to
ƌɄ -$)&Ʉ*)'4ɄŨ'/ - Ʉ2/ -ƆɄ+Ʉ2/ -Ʉ*)/$).Ʉ cold or room-temperature water, incorporate
wash off the dead skin.
heavy metals, chlorine, fluoride and other chia seeds and freshly ground flaxseed into
chemicals added in water purification and your diet and exercise regularly. - Keep a separate dry brush for every
storage processes; domestic, agricultural member of the family, and be sure to
ƌɄ &$)Ʉ-0.#$)"ƈɄ)Ʉ Ŧ /$1 Ʉ24Ʉ/*Ʉ$(+-*1 Ʉ
and industrial pollutants as well as personal periodically wash it.
lymphatic flow, eliminate toxins and help
hygiene and pharmaceutical medications.
banish cellulite is dry skin brushing:
Bottled water is packed into plastic containers
that can leach potentially harmful chemicals - It’s best to dry brush first thing in the
into the water, especially when left for an morning before you shower. Start with
extended period or in the sun. light pressure until you’re used to the
sensation, then move on to firmer strokes.
14 DAY SK IN CLEA NSE –
14 DAY SK I N CL E A NSE 08
How to make the most of your 14-Day Skin Cleanse programme
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you’re ready to start the 14-Day Skin plate at lunch and dinner. do the CLEANSE programme, try to have
possible from your 14-Day CLEANSE. Firstly, increase the dose of at least one liquid meal per day. If you are
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Skin CLEANSE programme CLEANSE Inner Beauty Powder to 10gms
is inflamed or irritated. Some people can
doing this cleanse in warm weather, go for a
means making a few diet daily, either as one full morning dose or smoothie meal per day. If you are cleansing
choose to have organic red meat – once per
divided into two doses taken morning during cooler weather, then enjoy at least
and lifestyle adjustments. and night. In addition, follow the dietary
week only.
one soup daily.
We’ve set out below a list guidelines of the 14-Day Skin CLEANSE, ƌɄ **&Ʉ- /$1 '4ƆɄ '*2Ʉ- ɄɄ)0( -Ʉ*!Ʉ
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which also include the guidelines of the 2 meal suggestions that follow the principles
of simple steps you can take day prep, but with further restrictions – see from Table A. You can change them any
throughout the day as a liquid drink
to enhance the benefits of Table A for foods Allowed and foods to be way you like, so long as they stay within the
(in any kind of weather). Try and have
two cups daily.
the CLEANSE detox for avoided during the 14-Day Skin CLEANSE. guidelines.
ƌɄ -*0' Ʉ.#**/$)"ƈɄ !Ʉ4*0Ʉ*Ʉ 3+ -$ ) Ʉ.$ Ʉ
maximum skin benefits. ƌɄ '24.Ʉ./-/Ʉ4*0-Ʉ4Ʉ2$/#ɄɄ'-" Ʉ"'..Ʉ*!Ʉ ƌɄ - +- Ʉ4*0-Ʉ( '.Ʉ/Ʉ#*( Ʉ2# - 1 -Ʉ
effects at the initial stages of the CLEANSE
2-(ɄŨ'/ - Ʉ2/ -ƇɄ$)"ɄɄ.,0 5 Ʉ*!Ʉ possible. Although it may not be always
programme (such as headaches, pimples,
fresh lemon juice if you wish. realistic to eat home prepared meals, try and
fatigue, extra body odour) these are simply
minimise eating out as much as possible.
ƌɄ +Ʉ' ɄɄƧ '*2ƨɄ#)4Ʉ/Ʉ''Ʉ/$( .Ʉ.*Ʉ ƌɄ *''*2Ʉ2$/#Ʉ $/# -ɄɄ#'!Ʉ*-Ʉ!0''Ʉ*. Ʉ*!Ʉ signs that the programme is working.
When we eat out, we have far less control
you know which foods you can enjoy while CLEANSE Inner Beauty Powder mixed into You can either go back to the PREP stage
over the salt, sugar, additives and types of
on the 14-Day Skin CLEANSE and which a glass of filtered water. and do it for longer and then start the
fat that are used in the cooking process.
foods to avoid. 14-Day Skin CLEANSE again, or you can
ƌɄ $/Ʉ/Ʉ' ./ɄųŲɄ($)0/ .Ʉ !*- Ʉ /$)"Ʉ Ideally, do the 14-Day Skin CLEANSE
soldier on. If in doubt, please contact us
ƌɄ . Ʉ$)/*Ʉ/# ɄųŶƝ4Ʉ&$)ɄɄ2$/#Ʉ breakfast. programme at a time when you are able
at info@thebeautychef.com.
a two-day preparation to prime your body: to block off your calender and avoid social
ƌɄ '24.Ʉ /Ʉ/#- Ʉ( '.Ʉ+ -Ʉ4Ʉ/*Ʉ($)/$)Ʉ
reduce caffeine to 1 cup daily; no alcohol; events as much as possible. In other words,
energy levels.
no white-flour products; no sugar; no don’t pick a fortnight that you have lots of
processed foods or fast foods. By doing this, ƌɄ '24.Ʉ-$)&Ʉ/Ʉ' ./Ʉ/#- Ʉ'$/- .Ʉ*!ɄŨ'/ - Ʉ social events on.
the CLEANSE programme won’t shock your water while cleansing to maintain optimum
ƌɄ )%*4Ʉ*0-Ʉ- $+ .ƆɄ# - Ʉ- Ʉ- $+ .Ʉ/Ʉ/# Ʉ
system and you are less likely to have side hydration levels and to flush out your
end of this booklet that will give you a few
effects such as fatigue, headaches and skin bowels.
new ideas and ways to cook foods that will
breakouts.
ƌɄ (+-*1 Ʉ4*0-Ʉ$" ./$*)Ʉ4Ʉ!*''*2$)"Ʉ/# Ʉ enhance your cleanse, but these can also be
ƌɄ 0-$)"Ʉ/# Ʉ/2*Ɲ4Ʉ+- +ƇɄ/& ɄɄ- 0 Ʉ guidelines at this end of this booklet. mixed around to suit your personal tastes
dose of CLEANSE Inner Beauty Powder Remember, you are what you eat and also and to fit in with your life schedule.
(4gms daily). what you absorb from your food.
All vegetables are allowed (except Canned and dried vegetables FRUIT Lemon All other fruits
for those listed in the Avoid column) Corn Lime All dried fruits
- steamed, raw, stir-fried, baked
Potato 2 of the following allowed daily: ½ All fruit juices
Freshly squeezed vegetable juices cup berries (such as raspberries,
Mushrooms Melons
(no added fruits other than berries, cherries, blackberries, blueberries)
lemons or limes) Pickled vegetables (in vinegar) Grapes
that are fresh or frozen (must be
Consume fresh, organic vegetables organic if frozen); 1 apple, nectarine, Mangoes
when possible. Frozen is OK peach, apricot, plum, ¼ papaya Bananas
occasionally.
-$). Gluten Free grains Wheat and all wheat products.
Non-organic vegetables need to be
(quinoa, millet, buckwheat) Kamut
scrubbed well and/or peeled.
Spelt* (Sour dough spelt bread, Rye
If you can’t get organic carrots,
pasta) – small amounts only
sweet potato and broccoli, eliminate Barley
occasionally
them from your diet during the Soy flour
cleanse. Organic rolled oats* – small
amounts (oats need to be soaked
MEATS/ Fish – fresh only (pay attention to Processed meats overnight before cooking/eating)
PROTEIN the fish and seafood on the Avoid Deli meats, like ham, Brown or basmati rice (max of 1/3
list). Choose wild caught, deep sea, sausages, bacon, etc. cup cooked with a meal)
cold water oily fish when possible –
Seafood (prawns, Sprouted essene bread.
sardines are ideal.
oysters, lobster, crab etc) *If you are on a gluten free diet, then
Canned fish: avoid these two grains. OR, if you
Processed fish products
sardines, red salmon only experience any bloating from these two
(smoked salmon, fish grains, then also avoid them.
Fresh salmon (Huon brand only) fingers etc)
Chicken, turkey – free range or Swordfish, king mackerel, Legumes Tempeh Textured vegetable protein
organic. tile fish, flake, shark, orange Tofu (no more than once a week) (TVP)
Red meat: can be eaten once per roughy, tuna) Chickpeas, kidney beans, lentils, Soy milk, yoghurt, cheese.
week if desired (lean lamb is the best Canned tuna cannellini beans, butter beans, Soy flour
option, lean beef is OK, but not if you aduki beans, black beans, (no Soy oil
have an inflamed skin condition). more than ½ cup per day). Soak
Organic meat is preferable, but if not beans overnight before cooking to
possible, try for grass-fed. netralise anti-nutrients.
Eggs Organic eggs – preferably poached Non-organic eggs Nuts Walnuts, almonds, macadamia, Peanuts
or boiled. You may scramble them hazelnuts. Cashews are allowed, but Pistachios
or make omelettes occasionally. not daily. Brazils need to be kept to
Roasted, dry roasted
a limit of four daily.
Dairy & Plain, unsweetened yoghurt (sheep Milk: cow, soy, rice, oat Salted
Seeds: pumpkin,
alternatives or goat preferably) All cheese, including chedder, sunflower, chia, hemp
A small amount of plain cow’s parmesan, hard, ricotta, feta
All nuts and seeds must be raw
yoghurt (if tolerated) Flavoured yoghurt and unsalted
Goat’s and sheep’s cheese (small Cream, sour cream, ice-cream Ensure your nuts and seeds are as
amounts weekly)
fresh as possible – don’t buy in
Almond milk (unsweetened) large bags. Always keep in the
Coconut milk, cream and water fridge or freezer.
Fats and oils Avocado (not bruised) Margarine Nuts should be limited to
10 per serve.
Butter (grass fed/organic only) Deep fried foods
Extra virgin olive oil Re-heated oils Flavourings, Apple-cider vinegar Mayonnaise
(do not heat or use for cooking) Vegetable oils (including condiments Fresh lemon and lime juice Prepared salad dressings,
Rice bran oil (the best oil for high sunflower, safflower, corn, soy) and spreads Tamari sauce and shoyu spreads and sauces
temp cooking but keep below Peanut oil Salad dressing of extra virgin olive Tomato and BBQ sauces
250 degrees). Use sparingly and oil and fresh lemon/lime juice Mustard
Sesame oil
occasionally
Any other oil not listed in the Fresh herbs, garlic, ginger, chilli Soy sauce
Extra virgin coconut oil
Allowed column. Himalayan pink salt Vinegars (except ACV)
(extra virgin is less stable than
or Celtic sea salt Jam, peanut butter, Vegemite,
refined coconut oil, so be careful
with keeping cooking temps from Freshly ground pepper commercial spreads, cheese
reaching too high). Organic tamari spreads
Macadamia oil (OK for low-temp Raw cacao powder
cooking)
Cold pressed flaxseed in small
amounts as a daily supplement if
you wish (NOT for cooking)
Cook with coconut oil and ghee
Food additives/ Herbs and seasonings listed above Preservatives Processed foods Some foods can be bought ready- Processed junk foods
flavourings in the Allowed column. Additives made, such as hummus, nut Unhealthy fast foods (see Meal
spreads and healthy dips. Just plans for healthy take away
Colourings
make sure they don’t contain any options)
Flavourings preservatives, colourings, additives,
Convenience meals, frozen
200 numbers (sulphites) flavours, sugars etc.
meals, sweets that contain
600 numbers (MSG) sucrose.
TVP
Methods of Steam Fried
Yeast extracts
Cooking Raw Deep fried
Sweeteners Stevia Artificial sweeteners Lightly boiled High heat roasting/baking
A little raw organic honey Agave Baked/roasted (at low temps) BBQ (if food is blackened and
A little organic maple syrup or Table sugar charred)
black-strap molasses (limit of 1 tsp Corn syrup
daily)
Fruit sweeteners
Snacks made with small quantity
of organic dates (see raw Chocolate
Balls in Snacks)
While on the 14-Day Inner YUM CHAI SMO OT HIE TOAST MUESLI & PORRI DGE
(see Beauty Chef website for recipe) Any from the ‘Allowed’ grains listed in the
Beauty Skin Cleanse, it’s vital Only have these occasionally and make
table with protein only.
to have a protein-rich breakfast This BODY Inner Beauty Powder protein sure the oats have been soaked overnight
shake can be made with filtered water, Protein toppings for toast: and are organic (see page 15 for recipe).
within the first 30-60 minutes coconut water or almond milk and with Poached, boiled or scrambled eggs;
after waking to help keep 20gms of protein, it is a delicious breakfast hummus; tahini or nut spreads (almond,
your blood sugar balanced or snack. .# 2ƇɄ-5$'Ʉ)0/ɄƞɄ1$'' Ʉ!-*(Ʉ BE RRIES AND YOGHU RT
throughout the day. Below are supermarkets); avocado as a spread under
*($) Ʉ#'!ɄɄ0+Ʉ*!Ʉ!-*5 )Ʉ*-Ʉ
eggs or other protein toppings; canned
some healthy breakfast ideas to CHIA BERRY sardines, mackerel or red salmon (not
fresh berries with 2 tbsps of natural,
keep you feeling energised the unsweetened yoghurt or coconut yoghurt
COCONUT PUDD ING tuna); scrambled tofu with extra-virgin
with a sprinkling of allowed nuts and seeds.
whole day through. (see Beauty Chef website for recipe) *'$1 Ʉ*$'Ʉ-$55' Ʉ*)Ʉ/*+Ɔ
Although this is technically a pudding, it
makes a delicious breakfast pick-me-up,
GREEN SMOOTHIE OMELETTE
plus you get a morning shot of probiotics
(see page 15 for recipe) A great protein-rich breakfast – add almost
and prebiotics, thanks to the addition of
any kind of vegetable and/or goat’s cheese
This smoothie is filling enough to be a Ʉ )) -Ʉ 0/4Ʉ*2 -ƆɄ
or feta for a tasty addition (see Recipe
meal replacement, as long as there is a section). You can also add a piece of
protein component added. The Cleanse allowed bread/toast.
powder can also be added to this smoothie CWAD MUESLI
if you wish. (coconut, walnuts, apple, dates)
In a food processor, place 1 heaped
tablespoon of shredded coconut or 1 piece
of fresh coconut flesh; 20gm walnuts; 1
apple, cored and chopped, 1-2 organic dried
dates. Process until shredded – delicious
with a spoon of natural unsweetened
yoghurt or unsweetened almond milk.
It’s important to nourish your ƌɄ -*/ $)ƈ Always include protein and salads/ be more substantial (sweet potato, frittata with salad. Alternatively, lightly
vegetables at lunch and dinnertime. pumpkin and grains, such as quinoa, stir-fried vegetables with a protein, such as
body with healthy meals while amaranth, cous cous, buckwheat, millet, poultry, meat or tofu, makes for quick, easy
ƌɄ " /' .Ʉ)Ʉ.'.ƈ Should make up
on the cleanse, so make sure /Ʉ' ./ɄŷŲƝŹŲǘɄ*!Ʉ4*0-Ʉ+'/ Ʉ/Ʉ'0)#Ʉ)Ʉ
brown rice etc?). meals as do casseroles and slow-cooked
you always eat lunch and stews. Consume red meat only once per
dinner - Salad dressing: use a base of extra-virgin
week; chicken and fish can be eaten more
dinner and never skip a meal. ƌɄ *(+' 3Ʉ-.ƈɄYou can include complex
Ʉ *'$1 Ʉ*$'Ʉ)Ʉ!- .#'4Ʉ.,0 5 Ʉ' (*)Ʉ%0$ Ʉ
often.
and add any extras according to taste
carbohydrates from the Allowed list, but
(garlic, sea salt, pepper). ƌɄ /$)"Ʉ*0/ƈɄ0-$)"Ʉ/# ɄųŶɄ4Ʉ&$)Ʉ' ). ƇɄ
have them in combination with proteins and
Try to eat lunch within four hours of having cook and prepare as many meals from
salads/vegetables. ƌɄ )2$# .ƈ Limit your sandwich intake
breakfast and if that’s not feasible, reach scratch as possible. If you find you need
to one or two times per week while on the
for a protein-rich snack mid-morning (see ƌɄ '.ƈɄThere are many variations of salads to buy lunch or dinner, here are some
14 Day Skin Cleanse (some of the allowed
Snacks section) to keep you going. that you can make from scratch or buy pre- suggestions:
breads will only be suitable for toasting).
made. Here is a simple guide to building
Try to have dinner around six hours after When choosing a sandwich, go for one with - Fish: Choose grilled fish only. Battered or
a salad that contains all the required
having your lunch, however if that doesn’t fit a high-protein filling, contains good fats, crumbed is always deep-fried and should
components or choosing one that fits with
into your schedule, eat a protein-rich snack such as canned salmon or sardines or free be avoided. Eat with a salad.
the cleanse requirements:
in the afternoon to keep your energy levels range eggs and add lots of salad leaves and
- Thai and Asian foods: The biggest
up, and try to finish eating dinner at least - Use a base of raw, green leafy vegetables vegetables.
problem is the sauces (they usually
two hours before going to bed. (try mixed salad leaves, including English
ƌɄ *0+.ƈ Always a great option for lunches contain sugar and vegetable oils) and
spinach, rocket, iceberg lettuce,
and dinners during the cleanse, especially white rice. If you can find a restaurant
watercress, endive, radicchio).
when the weather is cooler. (The alkaline that cooks fresh stir-fries, ask for a simple
- Add vegetables, such as cucumber, celery, broth can be drunk continuously throughout meat or tofu dish with vegetables and
grated fennel, grated beetroot, shredded the day). without a sweet sauce. Ask them to use
green or red cabbage, tomato, onion, fresh herbs and spices, such as ginger,
ƌɄ (**/#$ .ƈɄThese make a great option for
grated carrot, chopped capsicum?. garlic, basil and lime leaves, and opt for a
meal replacements and snacks when the
small portion of rice noodles.
- Add protein, such as canned fish, chicken weather is warmer.
breast, lean lamb, boiled egg, tofu, goat’s - Barbequed or grilled chicken: This is a
ƌɄ -*/ $)Ƥ1 " /' Ʉ( '.ƈɄMany delicious
cheese, feta, nuts, legumes Ʉ "**Ʉ*+/$*)Ʉ$!Ʉ4*0Ʉ1*$Ʉ/# Ʉ.&$)ƇɄ./0Ů)"Ʉ
meals can be constructed simply by putting
and gravy. Eat with a salad or steamed
- Add some good fats, such as nuts, protein and vegetables/salads together
vegetables.
avocado and seeds. (depending on the weather), like chicken
and steamed vegetables, fish and salad or
Ʉ ƝɄ Ʉ'*2Ʉ Ʉ-*#4-/ .Ʉ$!Ʉ4*0Ʉ2)/Ʉ$/Ʉ/*Ʉ
Digestion is the process The list below is taken from the book ƌɄ *)Ɩ/Ʉ /Ʉ2$/#$)ɄŴɄ#*0-.Ʉ*!Ʉ Ʉ/$( Ɔ During
Radiant Health, Radiant Skin by The Beauty sleep, digestion virtually stops. If you don’t
of physically and chemically Chef naturopath Alison Cassar: feel like breakfast when you wake up, you
breaking down food in order ƌɄ /Ʉ++ '$)"Ʉ!**ƆɄThe smell of delicious,
are probably eating too late and the food
to release its energy and isn’t being digested properly. One night, try
appetising food stimulates digestive juices
having a very light meal or nothing at all
nutrients in a form that even before we’ve taken a bite.
and see if you feel different in the morning.
can be absorbed and used ƌɄ /Ʉ2# )Ʉ#0)"-4Ɔ Hunger signals that our You should also notice that your sleep
digestive system is ready to accept more improves and bad dreams are reduced.
by the body. food. Eating when we are not hungry can
ƌɄ /Ʉ! -( )/ Ʉ!**.ƆɄThe use of cultured,
over-tax the digestive processes.
fermented, raw or living foods high in
If our digestion is under par, then we can ƌɄ # 2Ʉ2 ''Ɔ When we swallow our food, is )/0-'Ʉ$" ./$1 Ʉ )54( .Ʉ2$''Ʉ..$./Ʉ$)Ʉ/# Ʉ
be eating the best foods in the world, but should already be liquid in our mouths. This digestion process. This includes sauerkraut,
not gaining benefits from the wonderful helps the absorption of nutrients from food. kefir, yoghurt and miso.
nutrients that they contain. And if our
ƌɄ /Ʉ$)ɄɄ'(Ʉ)Ʉ- '3 Ʉ )1$-*)( )/ƆɄ
body has a limited supply of nutrients to
Stress shuts down the release of digestive
work with (weather through poor diet and/
juices and diverts blood away from
or faulty digestion), it will allocate the
the digestive tract into the muscles.
available nutrients to the most important
Consequently, digestion takes longer and is
organs such as the brain, heart, liver and
less effective. Always try and sit while eating
kidneys, and the skin will be left to last as
and take a break from work to eat in a calm
its low on the body’s priority list. Therefore,
environment.
how you digest your food has a huge impact
on the health of your skin. CLEANSE ƌɄ /*+Ʉ /$)"Ʉ !*- Ʉ4*0Ʉ- Ʉ!0''ƆɄThe gastric
*)/$).ɄɄ-)" Ʉ*!Ʉ$" ./$1 Ʉ )54( .Ʉ %0$ .Ʉ)Ʉ )54( .Ʉ *( Ʉ 3#0./ Ʉ$!Ʉ
that are designed to help break down there is too much food and you will feel
carbohydrates, protein and fats - while you full and bloated as a result. Compare the
are taking it. In addition, there are a number stomach to a wood fire – if too much wood is
of other things that you can do improve your put on a fire, it will smother it
own natural digestive processes.
METHOD
Put all ingredients into a powerful blender and
blend until liquefied, adding more water if you prefer
a thinner consistency. You can make extra and store
in the fridge for the evening or next day, just make
sure that you fill the storage glass/jar to the brim
and cover with a lid or covering. Serves 2.
SOUPS ALKALINE 1 bay leaf For the turmeric and kaffir-lime-spiced broth:
BROTH 4 sprigs thyme 1 litre chicken stock, made using filtered water
4 garlic cloves, minced 400g can of coconut cream
1 cup fresh parsley 1cm piece fresh turmeric, grated
See website for: 5 cups celery stalks and tops, chopped
-*0)Ʉ'&Ʉ+ ++ -Ʉ)Ʉ$('4)Ʉ+$)&Ʉ.'/Ʉ*-Ʉ 1 piece ginger, sliced
3 cups carrot and carrot tops, chopped
sea salt, to taste ŸɄ&Ů-Ʉ'$( Ʉ' 1 .ƇɄ-0$. Ʉ)Ʉ/*-)
ųɄ0+Ʉ50#$)$ƇɄ#*++
1 tsp pure maple syrup
1 onion, chopped
METHOD Sea salt or pink Himalayan salt, to taste
2 cups red potato peels cut ½ cm thick
2 cups beetroot tops, chopped
Boil up all the ingredients, adding more 1 fresh red chilli
filtered water when required. Simmer for Bean shoots
4 litres filtered water between 6-12 hours (slow cookers can be a Mint
great investment if you want to cook over a
Thai basil
METHOD longer period). This soup can be strained and
eaten as a broth or used as the stock base for Coriander
Throw all the veg into a large saucepan, add Rice noodles, optional
other soups and meals. Or you can pick out
the water, cover with a lid and bring to the
the bones, leaving the vegetables and chicken
boil. Reduce the heat and simmer for 20-30
flesh, and eat as a soup. Consume with 3 days METHOD
minutes. Strain out the solids and drink within
*-Ʉ!- 5 Ʉ$)Ʉ/# .Ʉ.Ʉ.**)Ʉ.Ʉ+*..$' Ʉ/*Ʉ
ŵɄ4.ƆɄ-Ʉ!- 5 Ʉ/# Ʉ'$,0$Ʉ$)Ʉ*) Ɲ0+ɄƧŴŷŲ('ƨɄ Combine all chicken and coconut ball ingredients
keep histamine levels low.
portions. in a bowl and mix with your hands until well
combined.
H EA LING CHICKEN & COCO NUT Roll mixture into balls, using a heaped tablespoon
BALLS IN SPICED BROT H .ɄɄ.$5 Ʉ"0$ Ʉ)Ʉ. /Ʉ.$ Ɔ
CHIC KEN SOUP For the broth, add chicken stock and coconut cream
to saucepan and bring to a simmer. Stir in turmeric,
For the chicken and coconut balls: &Ů-Ʉ'$( ƇɄ(+' Ʉ.4-0+ƇɄ.'/Ʉ)Ʉ"$)" -Ʉ.'$ .Ʉ)Ʉ
2 organic chicken carcasses
500g organic chicken, minced simmer for 15 minutes. Add chicken and coconut
2-3 organic chicken wings balls and poach in broth until cooked through.
1/2 cup quinoa, cooked in filtered water
Enough cold filtered water to cover bones Ladle broth and balls into a bowl and serve with
1/2 cup coconut cream
1 tbsp apple-cider vinegar (helps draw minerals from fresh chilli, bean sprouts, mint, basil and coriander
the bones) 1/2 bunch coriander finely chopped (roots included) on top. For a more filling meal, add cooked rice
2 carrots, finely chopped 1 cm piece ginger, grated finely noodles. Serves 4.
2 celery stalks, finely chopped 1 big garlic clove grated (or 2 small)
2 brown onions Sea salt or pink Himalayan salt, couple of pinches
SOUPS CHICKEN, VEGETABLE to a gentle simmer for around 30 minutes. Q UICK SPICED CA RROT
& QUINOA SOUP In the meantime, pick the chicken from the & YO GHURT SO UP
bones and put back into the soup at any stage
while the vegetables are cooking. Add more
4 organic chicken wings or legs salt and freshly ground pepper for seasoning. 40ml coconut oil
2 carrots, diced Serves 4-6. 1 red onion, thinly sliced
2 sticks celery, diced 2 garlic cloves, finely chopped
1 onion, diced BEETROOT & 1.2kg carrots, coarsely grated
1 large piece of pumpkin, cubed (larger than the CAULIFLOW E R S OUP 1 tbsp ground cumin
other veg, or it will fall apart)
2 tsp smoked paprika
4 cloves garlic, finely chopped
4 cups beetroot, peeled and chopped ŴɄ' (*).ƇɄ%0$ Ʉ)Ʉ2$/#Ʉ/# Ʉ5 ./ɄŨ) '4Ʉ"-/
Ʉ($3Ʉ*!Ʉ$ Ʉ1 " /' .ɄƧ50#$)$ƇɄ-**'$ƇɄ
4 cups cauliflower, chopped 1.4 litres filtered water
cauliflower, green beans, peas, corn kernels, choko,
shredded cabbage, sweet potato etc) (Quantity will 1 large red onion, diced 20ml apple-cider vinegar, or to taste
+ )Ʉ*)Ʉ/# Ʉ.$5 Ʉ*!Ʉ4*0-Ʉ+*/ƨ 300g sheep’s-milk yoghurt
1-6 cloves garlic, diced
ŴƝŵɄ'$/- .Ʉ*!ɄŨ'/ - Ʉ2/ -ɄƧ + )$)"Ʉ*)Ʉ/# Ʉ.$5 Ʉ*!Ʉ Coarsely chopped mint, coriander and flat-leaf
2 bay leaves
your pot) parsley
1 tbsp extra-virgin olive oil
Himalayan pink salt or Celtic sea salt Extra-virgin olive oil, to serve
1 teaspoon dried thyme
½ cup quinoa, rinsed (and preferably soaked for at
least ½ hour) 8 cups filtered water
1-2 tablespoons biodynamic natural yoghurt METHOD
METHOD
Combine buckwheat, stock, tamari, spring
onion and sliced ginger in a saucepan, bring
to the simmer then stir occasionally over
low heat until thick and the buckwheat has
completely broken down (25-30 mins, add a
little filtered water if mixture is getting too
thick). Remove the ginger and spring onion,
add the chicken and cook until the chicken is
cooked though (4-5 mins). At the last minute,
stir through choy sum and serve the congee
hot, with tamari, sliced spring onion, grated
ginger, chopped chilli and roasted sesame
seeds on top to taste. Serves 4.
SNACKS CHOCO LAT E BALLS O F BLISS blend well until it forms a moist mixture. METHOD
If the mixture is too crumbly add a tbsp or two To make the frosting, blend the ingredients
of filtered water. Shape mix into small balls in a food processor, scraping down the sides
2 cups desiccated coconut and then roll in coconut. Store in an airtight every 5 minutes or so, until very smooth. The
See website for: (plus extra for coating the bliss balls) container in the fridge. These balls will last in mixture will start off being dry and crumbly,
½ cup raw cashews the fridge for up to four weeks. then become smoother as the heat from the
½ cup raw almonds Makes approx 40 balls. processing extracts the oil from the nuts. Stop
For more snack recipes, see ½ cup sunflower seeds the food processor part way through to give it
The Beauty Chef website. a rest for 5-10 minutes to stop it overheating.
¼ cup chia seeds RAW CARROT CAKE
Store in the fridge in an airtight container for
16 pitted medjool dates + 2-3 tbsp filtered water WITH MACADAMIA-VAN ILLA
up to 1 week. Pulse all the cake ingredients
4 scoops of BODY Inner Beauty Powder BUTTER FROSTING in a blender or food processor until smooth,
3 tbsp raw cacao powder /# )Ʉ+- ..Ʉ$)/*Ʉ.(''Ʉ(0Ů)Ʉ/$).ɄƧ*0/ɄǰɄ0+Ʉ
2 tbsp coconut butter capacity) or into a 20cm cake tin if you prefer
2 ½ cups coarsely grated carrot
2 tbsp almond butter and refrigerate until firm and well-chilled (2-3
½ cup coarsely grated granny smith hours). Spread frosting over the top to your
2 tbsp tahini apple, tossed with 2 tsp lemon juice
desired thickness, scatter with extra spices and
2 tbsp coconut oil 2/3 cup raw walnuts refrigerate, covered, for up to 3 days. Scatter
¼ tsp cinnamon 2/3 cup pitted dates with extra walnuts if you like or top with a
1 tsp vanilla extract 2/3 cup shredded coconut pile of finely grated carrot just before serving.
ųɄ.**+ɄɄ+*2 - Serves 6-8.
METHOD 1 tsp vanilla extract
Combine coconut, nuts and seeds in a food 1 tsp ground cinnamon
processor and blend until the mix resembles ½ tsp finely grated nutmeg
fine crumbs. Set aside in a separate bowl. Finely grated rind of 1 orange
Seed dates and put them in the food processor
with 2-3 tbsp water and let stand for 5 minutes. Macadamia-vanilla frosting (optional)
Blend to until it forms a chunky paste.
400 gm unsalted macadamias
Add Body Balance powder, raw cacao and
3½ tbsp almond oil or melted coconut oil
cinnamon to nut mix and combine. Add the
2 tbsp maple syrup
nut mix to the date paste in the food processor.
Scraped seeds of 1 vanilla bean
Add coconut oil, coconut butter, almond butter,
or 1tsp vanilla extract
tahini, coconut oil and vanilla extract and
Ʉ Warm water and squeeze of lemon. 10gms of CLEANSE Inner Beauty Powder mixed into filtered water
BREAKFAST Breakfast Green CWAD muesli Breakfast smoothie Sheep’s yoghurt, Chia, berry and Sardines on toast BRUNCH
Smoothie OR Yum OR Yum chai frozen berries, coconut pudding Omelette with mixed
Chai Smoothie smoothie walnuts and chia vegetables.
bowl
MT Handful of raw veg 1 Raw Chocolate Ball 5 walnuts and a Handful of raw veg 1 Raw Chocolate Ball 5 walnuts and a
sticks with hummus piece of fruit from sticks with hummus piece of fruit from
allowed list allowed list
Lunch Raw Fennel, Beetroot A soup of your choice Frittata and Green Quinoa and Leftover Cauliflower Quick Spiced Carrot
and Carrot Salad with leafy Salad with Cannellini Bean Rice with Veg and Yoghurt Soup
Sprouted Buckwheat extra-virgin olive oil salad
and freshly squeezed
lemon dressing
Dinner *Roast Salmon and *Frittata using left *Quinoa Pilaff with *Cauliflower Rice Chicken and Coconut Sauteed Thai lime Beetroot and
Beetroot Salad over roast vegetables Baby Spinach, Fennel, with Middle Eastern in Spiced Broth chicken Cauliflower Soup
Feta and Almonds Roast Vegetables
Notes *Make extra roast veg *Make extra frittata *Make extra quinoa *Make extra for lunch
for tomorrow night’s for lunch tomorrow for lunch tomorrow tomorrow
frittata
and general aches and pains. At any stage, if you are feeling too
uncomfortable, reduce the dose of the
Cleanse inner Beauty Powder to half. Once
These are all signs that the body’s the symptoms have subsided, then you can
elimination and detoxification pathways resume at full dose. Other tactics include:
are overwhelmed with the Cleaning process. ƌɄ )- . Ʉ4*0-Ʉ2/ -Ʉ$)/& ƆɄYou should be
They can also be the effects of withdrawal drinking at least 2 litres of fresh filtered
from a food or chemical. A common water on this programme anyway, but some
example is the headache people experience people may need more. Increase to 2.5 litres
when they stop caffeine. and even 3 litres if the detox symptoms are
still strong.
ƌɄ 0 Ʉ/# Ʉ$)/ ).$/4Ʉ*!Ʉ4*0-Ʉ 3 -$. ƇɄ
especially if you are feeling fatigued during
the programme.
ƌɄ )*-+*-/ Ʉ.&$)Ʉ-0.#$)"Ʉ$)/*Ʉ4*0-Ʉ$'4Ʉ
routine (see above for instructions)
ƌɄ ).0- Ʉ/#/Ʉ4*0Ʉ- Ʉ#1$)"Ʉ/Ʉ' ./Ʉ*) Ʉ
bowel motion daily (see above for more
information)