17 Jan 2014

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This is a very simple, easy to follow cleanse that will leave you feeling great by the end of the
week.

This 7 Day Cleanse is about cutting out potential toxic foods and eating clean, natural and
minimally processed foods for 7 days to give your body a rest and boost your
nutrient intake. It will simply give your body a break and allow it to detoxify naturally. It’s also a
great way to kick start any healthy eating, wellness or fat loss journey.

This cleanse is suitable for anyone that is generally healthy. As always, you should check in
with your doctor before starting any dietary program or major lifestyle change if you have a medical
condition, are pregnant or breastfeeding, are under 18 years old or very elderly.

Cleanse Essentials

• You may substitute meals to work with your own lifestyle but try to roughly follow the meal planner which ensures you will have enough of all the food groups that you need. For example, you may substitute different types of vegetables for those in the recipes, substitute fish where there is chicken etc.
• Cook to retain nutrients – steam, bake or steam-fry lightly. Do not fry or boil (except for eggs).
• Add flavourings that are natural, for example fresh or dried herbs, spices and lemon juice.
• Eat organic and free range where possible.
• Allowed drinks:
  • Water
  • Green tea
  • Herbal teas
  • Freshly squeezed fruit and vegetable juices (homemade is best so you know exactly what’s going in it)
• Eat mindfully. This means:
  • Listening to your stomach and eating only when you are hungry
  • Eating with full attention to your food. Eat at a table with the TV switched off. Focus on your meal, the smell of your food, the taste and texture of each bite.
  • Really take the time to be in the present, enjoy every bit of your food and stop eating when you feel full.
• You need to completely cut out:
  • Coffee
  • Alcohol
  • Commercial juices
  • Soft drinks
  • Stimulants such as energy drinks
  • Chocolate bars, lollies and cakes
  • Fast food and takeaway foods
  • Highly processed and refined foods e.g. white bread, pastries, muffins
  • Smoking

You can do it – it’s only 7 days!! This is quite an easy cleanse and really all it represents is a
healthy, nutritious way of eating.

Daily Meal Suggestions

• Before Breakfast: kick start each day with a glass of fresh lemon water
• Breakfast: natural muesli (no added sugar) and natural greek yoghurt or poached eggs with avocado salad
• Morning Snack: green tea and small piece of fruit (not banana)
• Lunch: salad or leftovers from last night's dinner
• Afternoon Snack: green tea and small handful of natural nuts
• Dinner: 100 - 150g of lean meat or fish with salad or steamed veggies
• Dessert (if you must): berries & natural greek yoghurt

After 7 days you will feel great. Be careful not to just drop everything and indulge straight away afterwards, if you must introduce unhealthy food options back into your eating, do it slowly and in moderation.

In Health,

Team evo