Welcome to the 14 Day Digestive Cleanse.

Digestive Cleanse

Sarasota/Integrative/Health

2DigestiveCleanse

Welcome/to/your/2/week/Digestive/Cleanse./Congratulations/ on/taking/this/step/on/your/path/

towards/greater/health!/

We-encourage-you-to-take-a-“Before”-

photo-for-your-own-record-if-nothing-

else-because-truly-sometimes-a-photo-

says-more-than-the-scale!-At-the-end-of-

your-cleanse-take-an-“After”-photo-and-

see-for-yourself!-(Tips:-Try-to-use-the-

same-mirror,-similar-clothing-and-

lightening-for-best-and-most-realistic-

photo-results.)-Also,-feel-free-to-share-

your-photo-with-us-by-tagging-us-on-

Instagram-@SarasotaIntegrativeHealth

3

VIDEO/#1:/INTRO/TO/YOUR/CLEANSE/&/BASIC/

INSTRUCTIONS

VIDEO/#2:/WATCH/WHEN/EXPERIENCING/ANY/DETOX/

SYMPTOMS

VIDEO/#3:/WATCH/NEARING/THE/END/OR/UPON/

COMPLETEING/CLEANSE

*Click/text/to/be/directed/to/the/video.

Contents

Digestive/Cleanse4

568101213161927

Why/Cleanse?

General/Guidelines/

Dietary/Guidelines

Ingredients/to/Avoid

Sample/Menu/Planner

Resource/Shopping/Guide

Recipe/Guide

Conclusion

Considerations

5DigestiveCleanse

Why/Cleanse?Our-digestive-tract-is-about-30#feet#long#from-mouth-to-rectum.--The-average-person-carries-around-8%to%12%undigested%meals%within-the-intestinal-tract.-When-the-bowels-are-not-properly-eliminating-the-undigested-food-turns-into-toxic-waste,-and-

can-be-absorbed-into-the-body-causing-a-host-other-illnesses-including-cancer.-You’ll-

begin-to-understand-in-this-program-that-the-health-of-our-gut-is-everything!-When-

your-bowels-are-not-functioning-properly-and-your-intestinal-track-is-full-of-toxic-

waste,-you-are-going-to-get-sick.-This-is-why-cleaning-out-the-digestive-tract-is-our-

first-plan-of-action-in-this-program.-

This#cleanse#will#scrub#your#intestinal#walls#and#flush#out#the#debris#that#is#clogging#up#your#system.

With-a-clean-slate,-your%body%can%function%as%it%should%and-eliminate-the-viruses-and-bacteria-that-it-comes-in-contact-with-on-a-daily-basis.--During-this-time-you-will-

also-be-making-changes-to-your-diet-by-eliminating-foods-that-irritate-the-gut,-and-

eating-foods-that-help-heal#the#gut.--It-is-important-to-follow-the-eating-guideline-to-make-sure-that-you-are-not-putting-toxins-back-into-an-environment-that-you-are-trying-

to-clean-out.-

Duration/This-is-a-two-week-Digestive-cleanse.-

SupplementsColon#Flusher:-Take-1O2-pills-before-bedSuperfood#Protein:-1-scoop-per-smoothiePrebiotic#Fiber:-2-scoops-per-smoothieColon#Scrubber:-start-with-2O3-capsules-at-night,-work-up-to-6-capsules-at-night.-Prebiotic#Fiber:##Important-Fiber-bulking-agent-and-detoxifier,-Add-to-smoothies.Superfood#Protein:Full-of-essential-vitamins-and-minerals.-Add-to-smoothies.-

Recommended/SupplementsActivated#Charcoal:-Take-1O3-pills-if-you-are-feeling-any-detox-symptoms.-

6Digestive/Cleanse

!During-this-cleanse-you-want-to-eat-lots-of-fiber!Aim-for-40O50g-of-soluble-and-insoluble-

fiber-such-as-your-smoothie-fiber-blend

!Eat%abundant%amountsof-fruits,-leafy-greens,-vegetables,-sweet-potatoes,-raw-nuts,-

and-chia-seeds.-

!Back-down-on-Protein-to--only-25g-– 35g-a-day.-

!Cut#back#on#meat,#increase#veggies

!No%gluten,-dairy,-soy,-coffee-or-alcohol.

!Don’t-work-out-too-hard during-this-digestive-cleanse,-your-body-needs-more-rest-at-this-

time.-Aim-for-light-cardio-and-yoga,-and-avoid-

heavy-weight-training-or-intense-intervals.-

!Make-sure-to-chew-your-food-thoroughly-andavoid drinking-water-while-eating.-(always-drink-water-20-min-before-meals-or-1-hour-

after-meals)

The/purpose/of/the/digestive/cleanse/is/to/remove/toxins/trapped/in/the/colon/and/intestines,/alkalize/the/body,/and/stabilize/the/gut./During/this/cleanse/you/may/experience/a/variety/of/different/symptoms/as/your/body/is/detoxing./Remember/that/everyone/is/different/and/has/varying/levels/of/toxicity,/elimination/time/variables,/and/diet/guidelines./What/you/experience/during/this/phase/will/be/very/individualized/for/your/body/and/your/state/of/health.

General/Guidelines

7

Detox/Smoothie

The-digestive-cleanse-smoothies-are-a-great-way-to-

deliver-a-lot-of-nutrients-and-fiber-into-your-system.-In-

addition-the-protein-in-these-smoothies-are-predigested-

making-it-easier-for-your-body-to-absorb-and-digest-it,-

which-allows-your-gut-to-heal-faster.-The-fiber-blend-added-

to-the-smoothies-is-a-combination-of-food-grade-

Diatomaceous-Earth-and-Stabilized-Rice-Bran.-We-use-

Diatomaceous-Earth-to-help-kill-parasites-in-the-intestinal-

tract.-It-also-can-be-used-to-help-lower-blood-pressure,-

and-because-of-its-high-silica-content-it-strengthens-bones-

and-promotes-hair-and-nail-growth.-

Basic#Smoothie#Recipe: 1-scoop-of-Superfood-Protein,-2-heaping-TBSP.-of-the-

prebiotic-fiber,-1-tbsp of-Coconut-Oil-(or-MCT-

oil-),-Almond-or-Coconut-Milk,-You-can-also-

add-in-stevia-to-taste,-a-banana-or-berries,-

chia-seeds,-raw-cacao,-a-little-black-strap-

molasses,-and-leafy-greens.-Play-with-the-

consistency-and-taste-until-you-find-a-

combination-that-you-like.-

Stabilized#Rice#Bran#is#a#great#source#of#fiber#that#is#easily#tolerated.#It#is#also#a#good#source#of#minerals#and#B#vitamins.#

Digestive/Cleanse7

8Digestive/Cleanse

Dietary/Guidelines

Everyone’s/diet/will/be/a/little/different/depending/on/the/state/of/your/health,/blood/type,/and/your/goals./But/in/general/follow/these/guidelines:

What-can-I-eat?-

Vegetables: all-your-greens-and-cruciferous-veggies.-Small-amounts-of-starchy-vegetables-such-as-sweet-potatoes-are-okay.

Fruits:All-fruits-are-good.Organic#grass#fed#meatWild#Caught#FishEggs:organic-and-pasture-raised.-Quinoa: since-quinoa-is-technically-a-seed-and-not-a-grain-you-can-make-this-a-staple-in-your-diet.-

Avocado: this-will-definitely-be-a-staple-in-your-diet,-learn-to-love-it-if-you-don’t-already.Chia#Seeds: another-staple-in-your-diet,-add-to-smoothies-and-salads.-Raw#nuts#and#nut#butters: go-for-raw-not-roasted-when-it-comes-to-nuts-and-nut-butters.-Substitute-almond-butter-for-peanut-butter.-Talk-to-your-coach-about-soaking-your-nuts.-

Goji#Berries: This-tasty-fruit-is-considered-an-herb-in-Chinese-medicine-and-helps-to-nourish-the-blood-and-enhance-Qi.-From-a-nutrition-perspective-we-understand-that-it-is-packed-full-

of-antioxidants-and-oxygenates-the-blood.

Nut#Milks:Almond,-Coconut,-Rice,-etc…-Make-sure-it-doesn’t-contain-the-ingredient-“Carrageenan.”-

Coconut:Coconut-milk-is-great-to-cook-with,-coconut-yogurt-is-a-delicious-substitute-for-dairy-yogurt,-coconut-flour-is-a-great-substitute-for-wheat-flour,-and-coconut-oil-can-do-no-

wrong,-use-it-liberally.-

Protein#Powders:Perfect-for-smoothies,-and-you’ll-be-consuming-a-lot-of-smoothies!-We-carry-a-vegan-gluten-free-raw-superfood-protein-powder.-

Healthy#Oils: coconut-oil,-extra-virgin-olive-oil,-and-MCT-oil-are-your-best-choices.-Raw#Chocolate: yes-you-read-that-right.-You-can-have-small-amounts-of-raw-chocolate,-and-raw-cacao-nibs-through-most-of-the-phases.-However,-remember-your-portion-control,-just-a-

taste!-

9Digestive/Cleanse

Limit:

Grains:Cut-down-on-your-consumption-of-rice,-oats,-and-gluten-free-breads-and-pastas.-Aim-to-get-more-of-your-carbohydrates-from-vegetables.-

Natural#Sweeteners:Raw-honey,-molasses,-agave,-stevia,-and-coconut-sugar-can-be-consumed-in-small-amounts.

Fish#high#in#mercury: This-is-your-tuna-and-swordfish.-You-can-eat-them-occasionally,-just-not-on-a-regular-basis.-

Sushi:Since-raw-fish-is-full-of-parasites-,-it-is-suggested-that-you-limit-your-sushi-intake.-Nightshades: Including-tomatoes,-peppers,-and-eggplant.-Nightshades-can-be-an-allergen-to-some-people-so-you-might-want-to-eliminate-them-completely.-

Legumes:Beans-are-hard-to-digest-and-can-irritate-an-already-compromised-digestive-system,-so-it-is-best-to-not-make-beans-a-regular-staple-in-your-diet.-

Coffee:Sorry-it’s-too-acidic-and-damages-your-adrenals.-Same-goes-for-black-tea-as-well.-Once-your-PH-and-Adrenals-are-balanced-you-may-have-a-cup-on-occasion.-

Alcohol:-Acidic-and-full-of-sugar!-It-also-raises-estrogen-in-the-body,-which-causes-inflammation-and-a-host-of-other-problems.-

Eliminate:-

Processed#Foods: If-it-has-ingredients-on-it-that-you-don’t-understand-and-comes-in-a-box,-it’s-probably-processed.-

Sugar: Including-white-sugar,-brown-sugar,-soda,-fruit-juice,-ice-tea,-candy,-gum,-and-dried-fruits.

Soy: Including-soy-sauce-and-soybeans.-Soy-is-in-a-lot-of-products,-read-carefully.-Gluten: There-are-tons-of-gluten-free-pastas,-grains,-and-breads-on-the-market-now,-so-you-won’t-miss-the-gluten.-

Dairy: Including-most-cheese,-milk,-ice-cream,-cream-cheese,-cottage-cheese,-and-most-commercial-yogurts.-*Exceptions:-Grass-fed-butter,-and-kefir-yogurt-is-ok-to-consume.-

Deli#Meat:Made-with-nitrates,-which-can-be-an-irritant-and-toxic-to-your-system.Pork: Full-of-parasites!Shell#Fish: including-crab,-shrimp,-and-lobster.-These-little-guys-are-bottom-feeders,-meaning-they-search-the-bottom-of-the-ocean-for-food-and-literally-end-up-eating-poop-

and-waste.-They-are-especially-full-of-toxins!

Factory#Farmed#Meat#and#Fish: Instead-get-organic-grass-fed-meat-and-wild-caught-fish.Peanuts: They-are-typically-covered-in-mold,-so-it-is-best-to-avoid-peanuts-and-peanut-butter.-

Flax:-Including-flax-oil-and-ground-flax.-Once-flax-seeds-are-ground-or-made-into-an-oil,-they-become-rancid-and-raise-inflammatory-causing-estrogen-in-the-body.-

Commercial#Condiments:-Including-ketchup-and-mayonnaise.-Commercial#Salad#Dressing: (see-resource-guide-for-healthy-dressing-alternatives)GMO:-No-genetically-modified-foods-allowed.-Stick-with-organic-as-much-as-possible.

10

! Increase-water-consumption-

! Take-an-additional-2-Colon-Flushers-for-a-

total-of-4

! Purchase-a-Magnesium-Oxide-

supplement-and-take-400mg-at-night-with-

Colon-Scrubber-and-Colon-Flusher

! Cut-back-on-having-too-many-fibrous-

bulking-agents-in-your-diet.

! Increase-exercise.

! Can-use-Aloe-Vera-juice-for-a-short-

period-of-time.-

! Drink-1Tbsp-of-Apple-Cider-Vinegar-in-

the--morning-and-before-bed.-

! Keep-in-mind-emotional-considerations-

hanging-on-to-anger-etc.

! Get-Acupuncture-to-open-the-digestive-

channels-and-stimulate-peristalsis.-

! Do-not take-any-laxatives-like-Senna-as-

this-stops-peristalsis-and-will-only-further-

aggravate-the-intestinal-lining-leading-to-

inflammatory-bowel-disease.-

! Get-a-colonic.-(optional:-enema-at-home)

! Increase-fiber-and-bulking-agents.

! Stop-taking-Colon-Flusher,-or-back-off-dosage-and-only-take-1-capsule-

per-night.-

! Eat-more-steamed-veggies-instead-of-raw.

! Eat-a-banana-or-an-avocado.-

! Make-sure-to-replenish-with-electrolytes-and-minerals.-

! Only-drink-4oz-of-water-every-30-minutes,-and-never-with-food.-

The-goal-is-to-have-a-minimum-of-2-bowel-movements-per-day,-

however-you-may-experience-3O4,-and-that-is-normal.-If#you#should#experience#more#then#5#a#day#here#are#some#steps#that#you#can#take#to#remedy#that#situation:

Digestive/Cleanse

Considerations

If you find yourself in the opposite situation where you are constipatedor only going to the bathroom once a day here are some steps tofollow:

11Digestive/Cleanse

For/those/with/Crohn’sdisease/or/Ulcerative/Colitis/it/is/recommended/that/you/check/with/your/doctor/before/starting/a/cleanse.//We/want/to/make/sure/your/gut/is/stabilized/before/you/begin./You/cannot/start/in/the/middle/of/a/flair/up./To/lower/the/inflammation/of/the/gut/start/by/taking/30g/of/Glutamine/a/day./

It/is/a/good/idea/for/anyone/over/the/age/of/40/that/has/had/a/serious/bowel/compromise/to/get/a/Virtual/Colonoscopy/before/starting/this/cleanse./

This-cleanse-is-a-great-

opportunity-to-get-familiar-with-

your-stool-as-it-will-change-a-

lot-over-the-coming-months.-

!Healthy-stool-should-be-well-formed-in-

an-S-like-shape,-float,-be-easily-

eliminated,-and-have-a-greenish-hue.-

!Undigested-food-in-the-stool-indicates-

that-your-body-is-not-digesting-properly-

and-not-assimilating-the-nutrients-from-

your-food.-Going-through-this-cleanse-

will-help-correct-your-digestion-and-

absorption.-To-make-it-easier-on-your-

system.-

!Stools-that-leave-a-mark-in-the-toilet-or-

stools-that-float,-indicate-that-fat-is-not-

being-digested-or-absorbed.-

!White-spots-in-the-stool-indicate-

fungus.

!Parasites-that-pass-through-the-stool-

look-like-little-worms-or-pieces-of-rice.-

!Stool-that-is-not-well-formed-and-

comes-out-in-little-pieces-indicates-

stress-and-stagnation-in-the-body.-

!Dark-stools-can-indicate-that-there-

maybe-some-possible-bleeding-

somewhere-along-the-digestive-tract.-

Note-that-if-you-take-charcoal-or-

bismuth-this-will-make-your-stools-dark-

and-not-to-be-alarmed.-

Stool

12Digestive/Cleanse

If-you-see-any-of-these-on-an-ingredient-list,-put-it-

back-on-the-shelf:

High-Fructose-Corn-Syrup

Hydrogenated-Oil-of-any-kind

Canola-Oil

Aspartame

Sucralose

Maltodextrin

Soy-Protein-Isolate-

Soy-Protein-Concentrate

Soy-Lecithin

Soybean-Oil

Hydrolyzed-Protein

Carageenan

Monosodium-Glutamate-(MSG)

Yeast-Extract

Hydrolyzed-Yeast-Extract-

Autolyzed-Yeast-Extract

Artificial-Flavors/Flavorings

Natural-Flavors/Flavorings

Sodium-Nitrate/Sodium-Nitrate

Spices

Food-Dyes-(Ex:-Blue-#1-and-#2,-Red-#40,-Yellow-#6)

Polysorbate-60

Ingredients/to/Avoid/While/it’s/best/to/eat/whole/foods/as/much/as/possible,/it’s/important/to/know/which/ingredients/to/avoid/and/which/ingredients/are/safe/when/buying/packaged/foods.//A/good/rule/of/thumb/is/to/look/for/the/shortest/ingredient/list/possible.//Another/rule/of/thumb/is/if/you/can’t/pronounce/it,/it’s/probably/not/safe/to/consume.

This/list/is/by/no/means/complete.//It/would/be/impossible/to/list/every/harmful/or/toxic/ingredient,/but/this/is/a/list/of/some/of/the/most/common/things/you/will/see/on/food/labels.//Just/because/it’s/in/a/health/food/store,/does/not/mean/it’s/approved.//And/just/because/a/label/does/not/have/one/of/the/“No”/ingredients,/does/not/necessarily/mean/it’s/an/approved/food.//

13Digestive/Cleanse

SampleMenu/Planner/This menu planer is to give you an idea of the variety of different foods you can prepareduring this cleanse. You certainly don’t have to follow it day by day. Find the meals thatwork for you. Remember that there is nothing wrong with keeping it simple and eating thesame salad for lunch every day. With this cleanse you can be as creative or as simple asyou want to be in the kitchen.

Ideally you will eat every 2X3 hours to regulate your blood sugar. Make sure to see therecipe guideand resource guide to find detailed information on themeals listed below.

Day/1

Breakfast:--Smoothie

Snack:-Chia-bar-(resource-guide)

Lunch:-Turkey-Burger.-Serve-with-Zucchini-

Noodles-(see-recipe-guide)-and-Mixed-

Green-Salad.

Snack:--Kale-Chips-(recipe-guide)

Dinner:--Baked-Wild-Sockeye-Salmon,-

Baked-Sweet-Potato-Chips-(recipe-guide)-

and-Sautéed-Bok-Choy

Day/2

Breakfast:--Poached-Eggs-with-Sautéed-

Kale,-Onions,-and-Garlic

Snack:-Sliced-cucumber-and-hummus-

Lunch:--Turkey-Bacon-with-sliced-

Avocado-and-Sprouts-on-Gluten-Free-

Bread

Snack:--Smoothie

Dinner:--Cauliflower-fritters-(recipe-guide)-

and-Mixed-Green-Salad

Day/3

Breakfast:--Smoothie

Snack:-Sweet-Potato-Chips-(recipe-

Guide)

Lunch:--Wild-Salmon-Salad-(canned-

salmon-with-artichoke-hearts,-onions,-

coconut-vinegar-and-mustard)-on-a-bed-

of-sautéed-greens

Snack:--Smoothie

Dinner:--Kale-and-Quinoa-Salad-with-

Roasted-Beets-(recipe-Guide)

Day/4

Breakfast:--2-Eggs-Baked-inside-

Avocado-(recipe-guide)-with-Sautéed-

Swiss-Chard-and-hot-sauce.--Serve-with-

fermented-veggies.

Snack:-Apple-with-Almond-Butter.

Lunch:--Thai-Veggie-Soup--(recipe-guide)

Snack:--Smoothie

Dinner:--Baked-Spaghetti-Squash-with-

Sautéed-Ground-Beef,-garlic,-onions,-and-

tomato-sauce-

14Digestive/Cleanse

Day/5

Breakfast:--Smoothie

Snack:-Raw-Almonds,-Walnuts,-Pecans,-

and-Goji-Berries.-

Lunch:--Leftover-Spaghetti-Squash-

served-with-Arugula-Salad

Snack:--Smoothie

Dinner:--Baked-Haddock-and-Roasted-

Root-Veggies

Day/6

Breakfast:-Poached-eggs-with-Sweet-

Potatoes,-and-sliced-Avocado.-

Snack:-Chia-Bar

Lunch:-Steamed-Veggie-Bowl-with-

Avocado,-sauerkraut,-and-tahini-(see-

Recipe-Guide)

Snack:-Smoothie

Dinner:-Bison-(or-ground-beef-)-Meatballs-

in-Zucchini-Noodles-with-an-avocado-

garlic-sauce-(see-recipe).

Day/7

Breakfast:-Smoothie

Snack:-Chia-pudding-(see-recipe-guide)

Lunch:-Bullet-Proof-Protein-Bar-(as-a-

meal-replacement,-see-resource-guide)

Snack:-Sweet-Potato-chips-(see-Recipe-

Guide)

Dinner:-Sautéed-broccoli-and-garlic-in-

olive-oil,-chopped-tomatoes,-avocado,-

over-gluten-free-pasta.-

Day/8

Breakfast:-Smoothie

Snack:-Mary’s-Gone-Crackers-with-

Avocado-Salsa-Snack--(recipe-guide)

Lunch:-Kale-and-Quinoa-Salad-with-

apples-and-goji-berries-(recipe-guide)

Snack:-½-avocado-with-sea-salt

Dinner:--Grilled-Chicken-with-Tahini-

Roasted-Brussels-Sprouts-(recipe-guide)

Day/9

Breakfast:-Cooked-Quinoa-with-

Cinnamon,-black-strap-Molasses,-

Walnuts,-and-Blueberries.-

Snack:-Hummus-with-Mary’s-Gone-

Crackers-(resource-guide)-

Lunch:-Paleo-wrap-(resource-guide)-with-

Avocado,-sprouts,-and-turkey-bacon

Snack:-Smoothie

Dinner:-Creamy-Broccoli-Soup-(recipe-

guide)-

Day/10

Breakfast:-Smoothie

Snack:-Apple-with-Almond-Butter

Lunch:-Salmon-Salad-with-Lemon-

Mustard-Dressing-(see-recipe-guide)

Snack:-Smoothie

Dinner:-Kale,-Quinoa,-Egg-Bowl-(see-

recipe-guide)

15Digestive/Cleanse

Day/11

Breakfast:-Eggs-in-Paleo-Wrap-with-

Turkey-Bacon-and-sautéed-Kale

Snack:-Almonds,-Walnuts,-Pecans,-and-

Goji-berries.-

Lunch:-Cauliflower-Curry-Dish-(Recipe-

Guide)-

Snack:-Smoothie

Dinner:-Baked-salmon-over-herbed-

Quinoa-(cook-quinoa-w/fresh-herbs-and-

garlic-powder)-and-sautéed-Bok-Choy.-

Day/12

Breakfast:-Smoothie

Snack:-Chia-Bar

Lunch:-Spiced-Pumpkin-Soup-(see-

Recipe-Guide)

Snack:-Kale-Chips

Dinner:-Bison-Meatballs-with-a-side-

Salad.-(see-Recipe-Guide)

Day/13

Breakfast:-Smoothie

Snack:-Guacamole-with-Mary’s-Gone-

Crackers-

Lunch:-Burger-with-fermented-veggies-

and-sweet-potato-chips

Snack:-Smoothie

Dinner:-Spaghetti-squash-with-tomatoes-

and-a-garlic-pesto-sauce-(garlic,-basil,-

parsley,-walnuts,-and-olive-oil- in-food-

processor)

Day/14

Breakfast:-Avocado-Toasts-with-Eggs-

(recipe-guide)

Snack:-Apple-with-Almond-Butter

Lunch:-Cucumber,-Hummus,-Tomato,-

and-Avocado-in-a-Paleo-Wrap

Snack:-Smoothie

Dinner:-Grilled-Chicken-with-fresh-herbs-

and-Roasted-Root-Vegetables-(Recipe-

Guide)

16Digestive/Cleanse

Resource/Shopping/Guide

Your#primary#grocery#shopping#list#will#consists#of#organic#veggies,#organic#fruits,#grass#fed#meat,#organic#eggs,#and#wild#caught#fish.#In#addition#here#are#a#few#staples#that#can#be#found#at#your#local#grocery#store.##We’ve#sourced#these#items#from#the#following#stores,#but#you#may#also#find#these#items#at#your#local#health#food#store:

Whole-Foods

Trader-Joes

Publix-(Local-Grocery-Store)

Costco

Pantry StaplesAlmond#Milk:-365-Brand-at-Whole-Foods

Quinoa:-Costco-(best-value),-Whole-Foods,-Trader-Joes,-Publix

Raw#Nuts:-Costco-(best-value),-Trader-Joes,-Whole-Foods,-Publix

Virgin#Cold#Pressed#Organic#Coconut#Oil:-Costco-(best-value),-Trader-Joes,-Whole-Foods,-Publix.-

Extra#Virgin#Organic#Olive#Oil:#Trader-Joes,-Whole-Foods,-Publix

Kerry#Gold#Butter:-Grass-fed,-available-at-Whole-Foods

Chia#Seeds:#Whole-Foods,-Trader-Joes

Pacific#Organic#Soup#Stock:#Publix,-Whole-Foods,-Trader-Joes

17Digestive/Cleanse

Condiments/DressingsCoconut Secret Coconut Aminos & Coconut Aminos

Garlic Sauce:Whole Foods

Coconut Secret Coconut Vinegar:Whole Foods

BraggOrganic Apple Cinder Vinegar:Whole Foods

Cindy’s Kitchen Blueberry Dressing:Whole Foods

Eden Organic Yellow and Dijon Mustard: Whole

Foods

Organic Tahini:Whole Foods

Sky Valley Organic SrirachaSauce:Whole Foods

Hummus:Whole Foods (best quality), Trader Joes

Salsa: Whole Foods, Trader Joes BeverageTasteNirvanaCoconutWater:Whole Foods

Kevita Tonics Probiotic Drink:Whole Foods

Kombucha:Whole Foods

Teeccino Herbal Coffee Alternative: Whole

Foods

SweetenerSweet Leaf Liquid Stevia: WholeFoods or Trader Joes

Black Strap Molasses:Whole Foods

SnacksHealth Warrior Chia Bars:

Whole Foods

Go Raw Bars and Chips at

Whole Foods

Mary’s GoneCrackers: Whole

Foods, Publix

Raw Almond Nut Butter:

Whole Foods, Trader Joes

Dehydrated Kale Chips:

Available in various flavors at

Whole Foods and Trader

Joes.

Pasta SubstitutesSea Tangle Kelp Noodles:Whole Foods

JovialOrganic BrownRicePasta: Whole Foods

LundbergOrganic BrownRiceCouscous:Whole Foods

Fermented/Cultured FoodLocal FermentedSauerkraut: Local products available atWhole Foods

18Digestive/Cleanse

Part of making this cleanse easieris to make it convenient. Many ofthe items listed below you canfind at a Whole Foods orequivalent type of health foodstore. However, all of these itemsare also available online forcheaper. Depending on whereyou live it may be easier to justorder online.

Below you will see a list ofproducts and where they areavailable online. We primarilyorder from the following:

Amazon.comAbesmarket.comThrivemarket.comUpgradedself.com

Pantry StaplesHealth Works Organic Goji Berries:Available on Amazon, best price for

Goji Berries.

Paleo Coconut Wraps: Tasty, sturdywraps. Great to use whenever you

are craving carbs. These can be

found onAmazon or ThriveMarket.

Wild Planet Sockeye Salmon: Greatfor a quick meal, perfect to add into

salads. Available at Thrive Market

(best price) or Amazon

Concentrated Trace Minerals: A

must for your cleanse, available on

Amazon.

SnacksHealth Warrior Chia Bars: A great quick

snack bar, available at both Amazon and

Abe’s Market. (the coconut flavor is the

best).

Grass RunFarms Beef Sticks: Great snack to have on hand. Available at Amazon.

Bullet Proof Protein Bars: These are one of the only high quality cleanse friendly protein bars outthere. They are filling so we suggest we use them as a meal replacement bar, not as a snack.

Available at UpgradedSelf.

Mary’s GoneCrackers: The best gluten free cracker out there. Can be purchased at ThriveMarket.

Healthy FatsNatural Value Coconut Milk: The only coconut milk that comes in a BPA free lining with noadditives: A case is available on Amazon.

MCT Oil: This is a liquid version of coconut oil that you can cook with and make salad dressingswith. It has properties in it that give you more energy then just Coconut oil and can be taken

therapeutically for an energy boost. Now foods MCT oil can be purchased on Amazon.

Upgraded Self sells their own version called XCT oil and Brain Octane Oil, which is basically

superchargedMCTOil.

19Digestive/Cleanse

Recipe/Guide

Lemon/Mustard/Salad/DressingIngredients•Olive-Oil

•Lemon-Juice

•Organic-Yellow-Mustard

•2-Garlic-Cloves-or-Garlic-Powder

InstructionsAdd-all- ingredients-into-a-food-

processor-until-smooth.

Salmon/Salad

Ingredients

• Arugula

• Wild-Planets-canned-Sockeye-

Salmon

• Artichokes

• Daikon-Radish

• Avocado

• Walnuts

• Top-with-this-simple-lemon-mustard-

salad-dressing

•

InstructionsChop-and-toss-all- ingredients-together.

20Digestive/Cleanse

Kale/Quinoa/SaladIngredientsOrganic-Kale-chopped

Organic-Bok-Choy-chopped

Organic-Green-Apple-chopped

Organic-Cucumber-chopped

Avocado-diced

Quinoa

Raw-Walnuts

Organic-Goji-Berries

InstructionsCombine-desired-amount-of-all-

ingredients-add-dressing-of-choice.

Sweet/Potato/ChipsIngredients2O3-Sweet-Potatoes

Sea-Salt

Cinnamon

Olive-Oil-or-Coconut-Oil

InstructionsSlice-Sweet-Potatoes-into-small,-thin-

slices.-Lay-slices-out-on-a-cookie-

sheet.-Coat-with-desired-amount-of-

Salt,-Cinnamon,-and-Oil-(,-just-enough-

to-coat)

Bake-at-400-for-about-20O30-min-(keep-

an-eye-on-them)

Superfood/PuddingIngredients3-tbsp of-Chia-Seeds

⅓-cup-of-Almond-or-Coconut-Milk

1-tbsp of-Cacao-Powder

A-few-drops-of-Stevia-(optional)

1-oz of-Goji-Berries

InstructionsCombine-the-Chia-Seeds-and-the-Milk(let-

sit-for-5-min.-Stir-in-Cacao-Powder,-Stir-in-

Stevia-if-adding.-Top-with-Goji-Berries

Serve-or-keep-refrigerated

21Digestive/Cleanse

Daily/SmoothieIngredients1-Scoop-of-Superfood-Protein

1-Cup-of-Almond-or-Coconut-Milk-(can-

add-water-if-needed)

2-Tbsp of-Prebiotic-Fiber

1-Tbsp of-Coconut-Oil

Handful-of-Ice

Optional-add-in’s:-chia,-raw-cacao,-

stevia,-fruit,-greens.

InstructionsAdd-all- ingredients-into-a-high-

powered-blender-and-process-on-high.-

Bison/MeatballsIngredients1-lb of-Organic-Grass-Fed-Ground-Bison-

1-egg

¼-cup-of-ground-almond-or-almond-butter

1-Tbsp of-MCT-Oil

1-tsp-of-SrirachaSauce-

Garlic-Powder

Turmeric-Powder

InstructionsCombine-all- ingredients-and-form-into-

golf-sized-balls.-Place-on-a-baking-sheet-

and-cook-for-15O20-minutes-at-350.

Cauliflower/FrittersIngredients½-head-of-Cauliflower

2-eggs

1-tbsp of-Coconut-Flour

Spices-(I-used-curry-and-garlic-powder)

Coconut-Oil

InstructionsFood-process-cauliflower-until-finely-

chopped.-Saute cauliflower-in-a-skillet-with-

coconut-oil-until-slightly-soft.-Transfer-to-a-

bowl,-add-eggs,-coconut-flour,-spices,-and-

mix.-Heat-up-the-skillet-again-with-coconut-

oil-and-using-an-ice-cream-scooper-add-

the-cauliflower-mixture.-Cook-fritters-about-

2-minutes-on-each-side-over-medium-heat.

22Digestive/Cleanse

Zucchini/NoodlesIngredientsZucchini

Avocado

2-Garlic-Cloves

Lemon-Juice

Olive-Oil

InstructionsSpiralize Zucchini-into-a-bowl.

Add-remaining-ingredients-

Into-food-processor.-Combine-and-mix.

Thai/Veggie/SoupIngredientsTom-Yum-Soup-or-Chicken-Stock(4-Cups)

1-can-of-Coconut-Milk

Broccoli

Kale

Onion

2-Garlic-Cloves

Daikon-Radish-Chopped

1-Tbsp of-Red-Curry-Paste

Kelp-Noodles-(optional)

InstructionsChop-onion-and-garlic,-add-to-a-pot-with-

soup-stock,-bring-to-a-boil- then-simmer.-

Add-all- ingredients-except-milk-and-

noodels,-cook-til tender.-Last-5-minutes-of-

cooking-add-coconut-milk.Topwith-kelp-

noodles-when-ready-to-serve.Avocado/Egg/BakeIngredients1-Avocado-halved,-seed-removed

1-or-2-eggs

optional:-Himalayan-Sea-Salt-and-Sriracha

InstructionsPreheat-oven-to-400

Place-halved-avocado-on-a-baking-sheet,-

stabilize-with-aluminum-foil- to-keep-

avocado-from-rolling-to-one-side.

Carefully-crack-an-egg-into-the-center-of-

the-avocado.-Bake-for-10O15-minutes-until-

the-white-of-the-egg-is-cooked-through,-but-

the-yolk-is-still-runny.

23Digestive/Cleanse

Homemade/AlmondButter

IngredientsOrganic-Almonds-(raw-or-roasted-your-

choice)

2-tbsp of-MCT-Oil

1-tsp-of-sea-salt-(optional)

InstructionsAdd-ingredients-into-a-food-processor-with-

an-S-blade.

Process-until-smooth,-about-3O5-minutes.

Egg/BowlIngredientsBunch-of-Kale

2-tbsp of-Tahini

4-tbsp of-Olive-Oil

Juice-from-half-a-lemon

2-Garlic-Cloves

1-Egg

Prepared-Quinoa

Avocado-sliced

InstructionsIn-a-food-process-Tahini,--Oil,-Lemon,-and-

Garlic-and-until-smooth.In large-bowl-

massage-tahini-mixture-with-Kale.-Bake-half-

of-kale-at-350-for-5-min.-Meanwhile-boil-a-pot-

of-water-and-add-egg,-cook-over-easy-so-yolk-

is-still-runny.Dish up-kale,-add-egg,-quinoa,-

and-avocado.-Sprinkle-a-little-Himalayan-salt.

Chili/Broccoli/Bake/Ingredients3-heads-of-Cauliflower-chopped

3-heads-of-Broccoli-chopped

2-limes

4-tbsp of-Olive-Oil

Chili-powder-(as-much-as-you-like)

Sea-Salt-to-taste

InstructionsIn-large-bowl-mix-broccoli,-cauliflower,-olive-

oil,- the-juice-from-1-lime,-chili-powder,-and-

sea-salt.-Spread-out-evenly-onto-baking-

sheets-and-bake-in-the-oven-for-30O40-

minutes-at-400.-Coat-cooked-veggies-with-

juice-from-the-second-lime-before-serving.

24Digestive/Cleanse

Cheesy/Kale/ChipsIngredients1-bunch-of-Kale

1-tbsp of-Olive-oil

1-tbsp of-Nutritional-Yeast

1-tsp-of-Sea-Salt/Himalayan-Salt

InstructionsSet-oven-to-bake-at-350

Tear-or-chop-Kale-into-chip-size-pieces-

and-place-on-a-cookie-sheet.-Evenly-coat-

Kale-with-the-Oil,-Nutritional-Yeast,-and-

Salt.-Bake-for-10-minutes-or-until-crisp

Tahini/Brussel/SproutsIngredientsBrussels-Sprouts

Tahini

Olive-Oil

Balsamic-Vinegar

Sea-Salt

Garlic-(optional)

Lemon-(optional)

InstructionsPreheat-oven-to-400

Cut-brussel sprouts-in-half-and-place-on-a-

baking-sheet,-lightly-coat-with-Olive-Oil,-

Balsamic-Vinegar,-and-Sea-Salt.-Bake-until-

lightly-browned-and-tender.-Drizzle-Tahini-

over-warm-cooked-Brussels-sprouts

Optional:-sauté-a-minced-garlic-in-olive-oil,-

combine-with-tahini-and-a-squirt-of-lemon

Veggie/BowlIngredientsOrganic-Broccoli-(Frozen-or-Fresh)

Organic-Butternut-Squash-(Frozen-or-Fresh)

Organic-Kale-(Frozen-or-Fresh)-

1-tbsp of-Tahini

2-tbsp of-fermented-Sauerkraut

A-few-slices-of-Avocado

Himalayan-Salt-to-taste

InstructionsSteam-broccoli-and-butternut-squash-for-5O10-

minutes.-During-last-few-minutes-of-steaming-

add-in-the-kale.-Drain-steamed-veggies.-Add-

tahini-and-himalayan salt-and-mix.-Top-with-

Sauerkraut-and-avocado.

25Digestive/Cleanse

Cauliflower/CurryIngredientsCauliflower

Zucchini

Butternut-squash-cubed-(fresh-or-frozen)

Coconut-Milk-(lite-or-full- fat)

1-tbsp of-Red-Thai-Curry-Paste

Cashews

InstructionsSteam-Cauliflower,-Zucchini,-and-Squash-

until-cooked-through.-In-a-small-sauce-pan-

mix-coconut-milk-and-red-thai curry-paste-

over-medium-heat.-Pour-over-veggies-and-

top-with-cashews.

Roasted/RootsIngredientsParsnips

Rainbow-Carrots

Garlic-Powder

Olive-Oil

Himalayan-Salt

InstructionsSlice-veggies-and-lay-out-on-a-baking-sheet

Combine-veggies-with-olive-oil,-garlic-powder,-

and-himalayan salt

Bake-at-350-for-30-minutes

Ingredients1O2-slices-of-Gluten-free-bread

1-avocado

1O2-organic-eggs

Cherry-tomatoes-(optional)

Fresh-Basil

Pinch-of-chili-pepper-and-himalayan salt

InstructionsMake-toast.-Cook-Eggs-over-easy,-poached,-

etc.Spread avocado-chunks-onto-toast-and-

add-a-few-slices-of-tomatoes

Sprinkle-with-a-little-chili-powder-and-

himalayan salt.

Toast/+/Eggs

26Digestive/Cleanse

Pumpkin/SoupIngredients1-Yellow-onion-chopped

4-cloves-of-garlic-chopped

2-tbsp of-Red-Curry-Paste

2-tbsp of-Coconut-Oil

1-can-of-Organic-Pureed-Pumpkin

2-Cups-of-Coconut-Milk

2-Cups-of-organic-Veggie-Stock

1-tsp-of-Pumpkin-Pie-Spice-mix

InstructionsIn-a-large-pot-add-coconut-oil,-onion,-

garlic,-and-red-curry-paste-and-sauté-for-4O

5-minutes.-Add-all-other-ingredients-and-

simmer-for-15O20-minutes.-Add-soup-to-

blender-or-use-an-immersion-blender-and-

process-until-smooth.

Broccoli/SoupIngredients2-cups-of-Broccoli

1-small-Onion-chopped

2-cloves-of-garlic-chopped

2O3-cups-of-bone-broth-or-chicken-stock

1-cup-of-Coconut-Milk

2-tbsp of-of-grass-fed-butter

Instructionsa-pot-simmer-broccoli,-onion,-garlic-in-bone-

broth-stock-for-about-10-minutes-until-broccoli-

is-tender.

Add-in-Coconut-milk-and-butter.

Use-an-immersion-blender-or-transfer-soup-to-

a-blender-and-process-until-smooth.

Golden/Beet/SaladIngredientsMixed-green-of-choice-(kale,-romaine,-etc)

Sliced-roasted-golden-beets

Quinoa

Walnuts

Avocado

Goji-Berries

Sauerkraut

Cindy’s-Kitchen-Blueberry-Dressing

InstructionsSlice-and-roast-beets-on-a-baking-sheet-for-30-

minutes-at-350.-Combine-ingredients-of-your-

choice-to-make-up-salad.

27Digestive/Cleanse

ConclusionConclusionCheers/to/a/healthier/and/happier/you!

For/further/assistance/we/offer/hour/long/coaching/sessions/with/either/our/Physician,/Dr./Lauren/Grace,/or/a/health/coach/here/at/Sarasota/Integrative/Health/Center./Prices/vary/depending/on/who/you/chose/to/speak/with/and/the/severity/of/your/concerns./Please/feel/free/to/contact/our/office/to/set/up/an/appointment,/or/visit/our/website/for/further/details:SarasotaIntegrativeHealth.com(941)/806o8548

*These-statements-have-not-been-evaluated-by-the-Food-and-Drug-Administration.-These-

products-are-not-intended-to-diagnose,-treat,-cure-or-prevent-any-disease.