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Your 30 Day Whole Body Detox Coach:

Name _________________________

# _____________________________

Email _________________________

Join us on Facebook!

www.facebook.com/30daywholebodydetox

Visit our website:

www.30daywholebodydetox.com

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30 Day Whole Body Detox Guide

Table of Contents (for full guidebook)

Welcome to Your 30 Day Whole Body Detox! 4

Benefits of a Detox 6

Tips for Detoxification 7

Product Recommendations 9

Your Daily Plan – Julie Boyer, Program Founder 10

Your Successful Detox Plan – Linda Heredia 11

Juice Up Your Detox 15

Smoothies 19

Juices – New for 2015 26

Breakfast Recipes 32

Lunch Recipes 36

FEATURE RECIPE 43

Salad Recipes –New for 2015 46

Dinner Recipes 52

Savoury Sides 63

Dessert Recipes 68

Simple Snacks 73

Sources of Gluten & Dairy 80

Weekly Preparation 82

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Welcome to Your 30 Day Whole Body Detox!

This is about you: paying attention to what you are putting into

our body every day and how you treat yourself.

You choose how closely you follow the plan, but keep in mind

that the more closely you follow it, the more successful you

will be.

Things to avoid during the detox: alcohol, refined sugar,

caffeine, red meat, dairy products and wheat & gluten foods.

Things to limit: soy, spicy foods, corn, gluten-free packaged

products and dark chocolate.

Things to include: Fresh organic fruit and veggies, lean white

meat and fish, nuts and seeds, and gluten-free whole grains.

Find a great water bottle and keep it filled with distilled,

reverse osmosis or alkaline water at all times. Add a slice of

lemon for flavour. Try fresh, cold pressed juice this year!

Move every day! Try yoga or Tai Chi this month to help

detoxify your mind; it always helps to slow down for an hour.

Walk outside daily; even 10 minutes can make a difference.

This book will prepare and guide you through your 30 Day

Whole Body Detox. There are many great experts featured

throughout the guide, but make sure you reach out for help

and advice as needed. As with all lifestyle modification

programs, we recommend that you talk to a knowledgeable

healthcare provider prior to starting the detox program.

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Why Detox? – Olinca Trejo, ND

Detoxification is one of the body’s most complex and innate

functions. It is the mechanism by which we eliminate and

neutralize toxins through our organs: the colon, liver, kidneys,

lungs, lymph and skin. Our bodies are naturally equipped to

automatically detoxify our body through these organ systems

daily, however, this process is often overloaded by the

demands of our modern lives. Due to air pollutants, pesticide

residues on our foods, and preservative filled foods with

chemical additives, we are exposed to absorbable and

ingestible toxins daily.

We are also regularly bombarded by toxins and acidity created

by stress and negative thoughts. This results in a more acidic,

toxic-laden environment that our bodies must deal with on a

daily basis. Consequently, our detoxification mechanisms are

overloaded and our body’s ability to effectively cope with and

process these toxic loads is diminished. This accumulation of

toxins not only radically jeopardize our internal balance in the

short-term, but can lead us down a path to long-term

deficiencies, inflammation, and eventually, chronic illness.

Contrary to popular belief, detoxing is not all about

deprivation and starvation – it is the opposite. Detoxifying

works by giving the body a break from our toxic excesses,

loading our detox organs with all of the necessary nutrients

(which are often lacking in the typical Western diet) to get rid

of the ‘backed-up’ wastes, and encouraging more healthy

habits that contribute to a balanced and healthier life. Detoxes

can be one of the finest tools we have to re-boost, re-vitalize

and re-balance our physical, mental, and emotional health.

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Benefits of a Detox

Vibrant health

Boosts your energy

Improves your concentration and mental clarity

More radiant, clearer skin

Re-starts your metabolism

Improves your digestion

Strengthens your immune system

Fights off inflammation and chronic disease

Slows down aging

Fights your “dirty” eating habits

Allows you to reconnect with yourself and rebalance

your mind, body and spirit

Allows you to re-evaluate your connection to food, and

to eat for nourishment and pleasure.

As a Naturopathic Doctor, Olinca is dedicated

to educating, guiding and empowering

patients to achieve their optimal health and

wellness goals. She focuses in combining

evidence-based medicine with the art and

wisdom of traditional medicine. Olinca has a general family

practice in Toronto, Oakville and Burlington with a special

interest in fertility & hormonal imbalances, digestive disorders,

fatigue, sleep disturbances, and hair loss.

Clinics: Burlington 905-336-9721, Oakville 905-257-9960,

Toronto 416-505-6197

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Product Recommendations

In order to support your body during this program, we have

put together a list of recommended products that will allow

your body to enjoy even more benefits during the 30 days.

Products can be purchased through the person who gave you

this guide book. We recommend the USANA Health Sciences

brand.

1. A pharmaceutical grade anti-oxidant and multi-

mineral, that is taken in a twice daily dose: As your cells

are regenerating throughout your day, you need 24 hour

support from your multi-vitamin.

2. A high quality, mercury free source of omega 3 fats:

This can be obtained from fish sources or a vegan

alternative, including flaxseed, sunflower and pumpkin

seed oil.

3. A liver support supplement: This is a detox program,

which means your liver needs support. Look for milk-

thistle extract to help stimulate enzymes in the liver. Other

helpful ingredients include green-tea extract, turmeric and

alpha-lipoic acid.

4. Probiotics: Very important to support healthy digestion

and for immune support. Choose 12 billion colony-forming

bacteria, in a powder form that is stable at room

temperature for at least one year.

5. Digestive Enzymes: These encourage more complete

digestion and breakdown of cellulose and other

macronutrients.

6. Nutrimealtm Free: A gluten-free, dairy-free, soy-free,

fructose free, all natural plant-based protein for your

smoothies.

7. Fibergy™: A fibre supplement that is also gluten, dairy, soy

and fructose free.

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Your Daily Plan – Julie Boyer, Program Founder

*This daily plan includes the suggested supplements

On Rising: Smile! Be grateful for another day. Add your

probiotic to 2 oz. of water and drink. Enjoy a mug of warm

water and lemon. Add a slice of fresh ginger or a splash of

cayenne if desired.

Breakfast: Choose one of the breakfast or smoothie options.

After Breakfast: Take your antioxidants and minerals, your

liver support and your omega 3 supplements. Fill your water

bottle with water and add lemon or lime slices.

Mid-morning: Choose one of the snack options. Refill your

water bottle.

Lunch: Thirty minutes before you eat, take your digestive

enzymes. Choose one of the lunch options. It’s best to drink

your water after a meal to allow your natural digestive

enzymes to remain undiluted during your meals. Refill your

bottle after lunch.

Mid-afternoon: Choose one of the snack options. Refill your

water bottle. Take a few deep breaths.

Dinner: Choose one of the dinner options, with a side if

desired. Enjoy every bite of your meal and savour the

experience.

After Dinner: Take your antioxidants and minerals, your liver

support and your omega 3 supplements. Bring your day to a

close with a cup of herbal tea – peppermint, ginger, lemon or

chamomile, are great choices.

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A Note On Pregnancy

This program is not recommended for pregnant women. If you

are looking to become pregnant, please note that this program

is not intended to increase fertility. However, it is a gentle and

effective program that will prepare your body to function in a

more optimal state by focusing on cellular nutrition. Please

consult with your health care provider before beginning this

program.

A Note to Breastfeeding Women

While milk thistle has been traditionally used in breastfeeding

women, its safety is unknown and therefore we do not

recommend using Hepa Plus outlined in the 30 Day Whole

Body Detox program if you are breastfeeding. Please consult

with your health care provider before beginning this program.

Linda Heredia is a Registered Holistic Nutritionist, Certified Life

Coach, and Reiki Master with a Bachelors Honours in Health

Sciences from the University of Western Ontario. She is also a

member of the Canadian Association of Holistic Nutrition

Professionals (CAHN-Pro). Whether she is coaching you one-on-

one or teaching one of her many wellness workshops, Linda

draws on her multidimensional skills to show you how you can

reach your healthiest, happiest, most vibrant life!

http://www.lindaheredia.ca/

http://www.lindaheredia.ca/

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RECIPES

New for 2015: All recipes are gluten-free and dairy-free.

We’ve add simple labelling to help you know ahead of time

whether a recipe is right for you or not.

GRF – grain-free (or with a grain-free option)

SF – *soy-free (or with a soy-free option)

PF – peanut-free – note that many recipes contain other nuts

and seeds so please read the labels.

VEG – vegetarian (contains eggs)

VN – vegan (contains no animal products)

NEW – recipe is new for 2015

*coconut aminos can be substituted for tamari in the dinner

recipes

Many of the recipes recommend using organic ingredients. We

recommend choosing organic whenever possible, especially

during a detox program. If you cannot buy organic or it is price

prohibitive, use a simple fruit and veggie wash to help remove

some of the pesticides.

For a list of the Dirty Dozen and Clean 15 from the

Environmental Working Group:

http://www.ewg.org/foodnews/

http://www.ewg.org/foodnews/

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Gratitude Girl’s Morning Shake

Yield: 20-22 oz (1 large or 2 small servings)

Ingredients:

400 ml water

½ frozen organic banana

1 cup of blend of organic baby spinach and kale

1 cup mixed frozen fruit: dark red cherries, blueberries &

blackberries, for example

2 scoops of Nutrimeal Free™ powder

1 tbsp. Fibergy™ powder

1 tbsp. fresh ginger

1 tbsp. Optomega (vegan omega 3 oil)

1 Probiotic stick pack

Method:

Blend the first 4 ingredients until smooth. Add the two

powders and blend again until smooth. Add the last 3

ingredients and blend at a low speed.

Julie Boyer is passionate about helping people create a healthy,

balanced lifestyle, with the freedom to live out their lifelong

dreams. Her life experience as an

entrepreneur, coach, speaker,

endurance athlete, and parent

provide the foundation for her work

with daily gratitude. Her first book,

30 Days of Gratitude, is an Amazon

Bestseller. www.julieboyer.com. Julie

is also the founder of the 30 Day

Whole Body Detox program.

http://www.julieboyer.com/http://www.30daysofgratitude.com/http://www.julieboyer.com/

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Julie’s Simple Green Salad – GRF, SF, PF, VEG, VN (options)

Choose your greens: romaine, spinach,

mixed greens, kale or arugula.

Add a protein:

palm sized serving of grilled

salmon, chicken or cooked tofu

½ cup cooked quinoa, beans or

bean salad

1 hard-boiled egg

tuna (½ can)

Add fruit: ½ ripe avocado, ½ tomato,

grape tomatoes, berries, watermelon,

etc.

Add veggies: bell peppers, cucumbers, green onions, radishes,

and any other seasonal veggies.

Nuts and seeds: walnuts, pecans, sunflower seeds, pine nuts or

pistachios.

Balsamic Dressing – GRF, SF, PF, VEG, VN

Yield: approx. 1/2 cup of dressing

Ingredients:

2.5 tbsp. aged balsamic vinegar 2 tbsp. apple cider vinegar 1 tsp. Dijon mustard 2 tbsp. pure maple syrup 1/4 tsp. sea salt 2 tbsp. extra virgin olive oil or Optomega oil Ground black pepper to taste

Toss all ingredients into a jar with a tight fitting lid and shake it up! Store unused portion in the refrigerator for up to a week.

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Julie’s Mushroom & Onion Brown Rice Bowl - PF, VEG, VN

This is a healthy, vegan bowl, which tastes like a mushroom

risotto. No leftovers with this one!

Yield: 2 bowls

Ingredients for stir fry:

1 tbsp. coconut oil

3 cups mushrooms (227 g), sliced

1 medium red onion

2 tsp. fresh thyme (1 tsp. dried)

Sea salt & pepper to taste

Build each bowl:

¾ cup of cooked brown rice

1 tbsp. tamari

2 tsp. olive oil or Optomega

½ tbsp. nutritional yeast

Method:

1. Heat coconut oil in a medium

frying pan at medium-high heat.

Once melted, add mushrooms

and onions. Stir to coat in oil.

2. Cook approx. 7- 8 min until

onions are clear and mushrooms

have shrunk.

3. Add thyme, salt & pepper to

taste.

4. Build your bowls as directed, and

split the stir fry mixture between them.

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Acknowledgements

Thank you so much to our program co-ordinators, Olinca

Trejo, Linda Heredia and Julie Boyer. These amazing ladies

worked together to create a program geared to your success

and to help you feel fantastic after 30 days. Creating lifestyle

habits beyond the 30 Day Whole Body Detox is the true goal

of this program.

And a very big thank-you to all who contributed recipes:

Dr. Libby Weaver, www.drlibby.com

Dr. Erica Mattia, www.drericamattia.com

Leanne Jacobs, www.leannejacobs.com

Elizabeth Rider, www.elizabethrider.com

Laura Townsend, www.lauraashleyimages.com

Natalie Dion, www.facebook.com/divinementradieusecommunity

Tanya Fraser, www.tanyafraser.ca

The Green Smoothie Bar, www.thegreensmoothiebar.com

Kelly Childs of Lettuce Love Café, www.lettucelovecafe.com

and Kelly’s Bake Shoppe, www.kellysbakeshoppe.com

Gorete Almedia, www.gorete.com

Lisa Quinney, www.lisaquinney.usana.com

Joanna Nikas, nikasjoanna@gmail.com

Rebecca Reble & Dieter Staudinger

www.juiceyourwaytohealth.com

Our design team: Cherlynn Moore, cherlynnmoore@yahoo.ca

and Julie Robinson, www.julieslusciouslife.com

Visit our website, www.30daywholebodydetox.com for even

more info.

http://www.drlibby.com/http://www.drericamattia.com/http://www.leannejacobs.com/http://www.elizabethrider.com/http://www.lauraashleyimages.com/http://www.facebook.com/divinementradieusecommunityhttp://www.tanyafraser.ca/http://www.thegreensmoothiebar.com/http://www.lettucelovecafe.com/http://www.kellysbakeshoppe.com/http://www.gorete.com/http://www.lisaquinney.usana.com/mailto:nikasjoanna@gmail.com?subject=30%20Day%20Whole%20Body%20Detoxhttp://www.juiceyourwaytohealth.com/mailto:cherlynnmoore@yahoo.cahttp://www.julieslusciouslife.com/http://www.30daywholebodydetox.com/

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© 2015 Julie Boyer. All rights reserved.

No part of this book may be reproduced in any written,

electronic, recording, or photocopying without written

permission of the publisher or author. The exception would be

in the case of brief quotations embodied in the critical articles

or reviews and pages where permission is specifically granted

by the publisher or author.

Although every precaution has been taken to verify the

accuracy of the information contained herein, the author and

publisher assume no responsibility for any errors or

omissions. No liability is assumed for damages that may result

from the use of information contained within.