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contents
Disclaimer 3
Welcome 4
Before You Get Started 5
Top Detox Foods 6
Detox Plan Day 1 -3 7
Detox Smoothies 10
Recipes 11
Learn The Daily Rituals 14
Improving Your Sleep 15
Reducing Stress 16
DIY Beauty 17
After The Detox 21
About The Authors 22
http://eatdrinkpaleo.com.au 3
Welcome
In our modern, fast-paced life, practicing a little self-care is paramount
in order to remain happy, healthy and to feel rejuvenated. The problem,
for a lot of us is that we don’t put it very high on our list of ‘things to do’.
Maybe we feel selfish if we do something for ourselves, maybe we just
don’t feel like we have the time. But we need to make the time – this is
the cornerstone to good health.
Often, when people don’t ‘sparkle’ the way they used to or they
frequently come down with colds and illnesses, it is because they have
neglected their self-care. They have put themselves way down on their
‘to-do’ list.
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Before you get started
Plan time for yourself
This is the time to practice a little self-care so you can stay a hap-
py, healthy, and productive person. Block out the full three days
and limit any plans as you will be busy looking after you and
your health. Be mindful not to organise this mini detox during a
work deadline or other busy period. You want to enjoy this time
and be stress-free. After the work deadline is a good time!
Recruit a friend
When was the last time you had a sleepover with a friend? It’s
so much fun to reconnect with someone without both of you
starring at your phones. Have some quality time chatting, relax-
ing, stretching and enjoying nourishing food with a really good
friend - it will be a great experience for both.
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Top detox foods
Detox vegetables
Broccoli, kale, brussels sprouts, cauliflower, cabbage, bok
choy, kohlrabi, radish, and turnips all belong to the cruciferous
family and contain D-gluarate, which is essential for liver
detoxification.
Onions, garlic, cauliflower, broccoli, kale, brussels sprouts – are all sulphur-
rich foods and help with phase II liver clearance.
Green leafy vegetables, legumes, asparagus and broccoli are all packed with
B vitamins, which are essential for proper phase I liver functioning and
to assist phase II. While carrot, beetroot and tomato are all great sources of
liver-loving antioxidants.
Detox protein
During the next 3 days we are eliminating heavy protein such as red meat or
poultry, and focusing on lighter options instead such as fish and seafood. We
love all protein, but for the next 3-days we want to give your digestion a little
rest and nourish you body with omega-3s rich options.
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Detox plan - DAY 1
Morning
10 minutes of stretching
1 cup warm water with 1 tablespoon of lemon juice
Body brushing before shower
Energising Green Smoothie (see recipe) + 1 soft-boiled egg
Herbal tea such as dandelion root tea or rooibos tea
Lunch
Rainbow Salad With Lemon & Tahini Dressing + Sardines (see recipe)
A handful of pre-soaked almonds
Herbal tea of your choice
Get outside if you can
Evening
Turmeric Zucchini & Coconut Soup (see recipe)
A handful of berries
Warm detox bath with sea salt, ginger and coconut oil (see DIY Beauty)
Chamomile tea
No screens for 1 hour before bed; relax and read a book; block out light
in the bedroom. Try to go to bed by 10pm.
To do today
30 minute walk (outside)
Pack lunch for tomorrow and prepare breakfast ingredients
Declutter your wardrobe (turn hangers around)
Write 3 things you are thankful for today
Drink 2 litres of water
3-5 mins of deep beathing sometime during the day
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Detox plan - DAY 2
Morning
10 minutes of stretching
1 cup warm water with 1 tablespoon of lemon juice
Body brushing before shower
Purple Cow Smoothie (see recipe) +1 soft-boiled egg
Herbal tea such as dandelion root tea or rooibos tea
Lunch
Turmeric Zucchini & Coconut Soup (see recipe)
Leftover Rainbow Salad
1 orange
1 glass of coconut water with mint and lime
Herbal tea of your choice in the afternoon
Evening
Baked Salmon With Broccoli & Carrots (see recipe)
Cup of chamomile tea
Avocado & raw cacao face mask (see DYI Beauty)
No screens for 1 hour before sleep; relax and read a book; block
out light in the bedroom. Try to go to bed by 10pm.
To do today
30 minute walk (outside)
You can premake tomorrow’s dinner and lunch
Pantry detox (throw away junk food, expired foods, toxic oils)
Write 3 things you are thankful for today
Drink 2 litres of water
3-5 mins of deep beathing
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Detox plan - DAY 3
Morning
10 minutes of stretching
1 cup warm water with 1 tablespoon of lemon juice
Body brushing before shower + DIY teeth whitening (see DIY Beauty)
Energising Green Smoothie (see recipe) + 1 soft-boiled egg
Herbal tea such as dandelion root tea or rooibos tea
Lunch
Tomato, Red Onion & Basil Salad (see recipe)
Leftover baked salmon
Sliced green apple dipped in raw honey & tahini
Hot chocolate with coconut milk, raw cacao, raw honey and cinnamon
Evening
Healing Dahl with Cauliflower Rice (see recipe)
Grilled asparagus with garlic and lemon (optional, if you want extra)
Nourishing hair mask (see DIY Beauty) + detox bath
Chamomile tea
No screens for 1 hour before sleep, relax and read a book, block out light
in the bedroom. Try to go to bed by 10pm.
To do today
30 minute walk (outside)
Meditate or seat quietly for 20 minutes
Write 3 things you are thankful for today
Drink 2 litres of water
3-5 mins of deep beathing
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DETOX Smoothies
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RECIPES
Rainbow Salad ¼ teaspoon white or black pepper
1 cup vegetable stock (or water with ½
Makes 2 servings
vegetable stock cube)
3 cups mixed salad leaves
1 cup coconut milk (shake the can of
2 cups sliced purple cabbage coconut milk well before using)
1/2 red pepper, sliced 1 teaspoon fish sauce (optional)
1 medium beetroot, grated Juice of ½ small lime (about 2 tablespoons)
1 carrot, grated Fresh coriander/cilantro for garnish
1 avocado, diced
1 cup diced cucumber Heat the oil in a medium saucepan
1/4 cup diced green onions / red onions
over medium heat. Add the onion
and sauté for 4-5 minutes, stirring a
For the dressing
few times, until softened and golden.
1 garlic clove, grated
Add salt, zucchini and garlic and stir
1 tsp raw honey
through, then add the turmeric, curry
1 tsp tahini paste powder and pepper and stir through
3 tbsp lemon juice a few times to release the aromas.
4 tbsp extra-virgin olive oil
Add the stock, coconut milk and fish
Pinch of sea salt sauce and stir. Bring to a boil, then
turn the heat down to low. Cook for
Place all salad ingredients in a 10 minutes, simmering, covered with
bowl. Whisk together the dressing a lid.
ingredients and toss through the
Finally, add the juice of ½ lime and
salad just before serving. Serve with
stir through. Serve with a few fresh
100 grams of sardines or tuna.
coriander leaves on top
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RECIPES
Baked Salmon
Makes 2 servings Tomato & Basil Salad
2 x 150 g / 5-6 oz fresh salmon fillets 1/2 Spanish red onion, sliced thinly
1/2 tsp sea salt 1 +1/2 tbsp apple cider vinegar or red wine
2 tsps diced rosemary or thyme leaves vinegar
1 garlic clove, finely diced or grated 3 tbsp extra-virgin olive oil
1 tsp paprika powder 2-3 medium tomatoes, yellow and red or a
mixture of cherry tomatoes
Zest of 1/2 lemon + 2 tbsp lemon juice
A handful of fresh basil leaves
2 tbsp olive oil
Generous pinch of sea salt
Broccoli & carrots to serve with
Generous pinch of black pepper
Juice of 1/2 lemon
Preheat the oven to 200 °C / 400
1 tbsp pumpkin seeds
°F. Place salmon fillets on a baking
tray covered with baking paper.
Sprinkle with sea salt, herbs, garlic, Combine the onions with vinegar
paprika, and lemon zes. Drizle with and olive oil and set aside for 10
lemon juice and olive oil. Bake for 15 minutes. Slice the tomatoes in any
minutes. way you like. Season with sea salt
In the meantime, bring a saucepan and pepper and top with pickled
of water to boil and cook broccoli onion and basil leaves. Finally drizzle
and diced carrots, or other veggies everything with lemon juice and
of choice, for 1 minute. Strain and sprinkle with pumpkin seeds. Serve
return to the saucepan with your with leftover baked salmon or other
choice of herbs and spices and a tinned fish or seafood of choice.
little olive oil. I like lemon zest, lemon
juice, garlic and sea salt. Toss through
and serve with salmon.
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RECIPES
Cauliflower Pumpkin ‘Dal’
Serves 4 (reserve leftovers for next day) In a large saucepan, sauté the onion in
1 large brown onion, finely diced coconut oil over medium heat for 5-6
2 tbsp coconut oil minutes, until softened and slightly
1 tbsp grated ginger golden.
3 large cloves garlic, finely diced or grated Add the ginger, garlic and pumpkin,
500 grams / about 1 lb peeled butternut and stir through for a minute. Add the
pumpkin/squash, diced into small cubes spices and stir, then add the fish sauce,
2 tsp garam masala or mild curry powder stock, coconut cream, lime juice, salt
and sesame seeds and stir through.
1 tsp turmeric powder
Bring to boil, turn down to medium-
1 tsp cumin powder
low and cover with a lid. Cook for about
½ tsp chilli flakes 8-10 minutes.
1 tsp fish sauce (optional)
In the meantime, either chop or grind
2 cups chicken or vegetable stock (I used the cauliflower florets into small
chicken stock)
crumbs. I used a food processor and
About 200 grams / 1 cup coconut cream* added separated florets in three
Juice of ½ lime batches, whizzed a few times for a
½ tsp salt couple of seconds each time, until finely
2-3 tbsp sesame seeds chopped up but not completely ground
½ medium head of cauliflower, broken into
up into dust. You can use a knife and
florets chop the cauli super finely.
Handful of fresh coriander chopped After 8-10 minutes of cooking the
Extra sesame seeds & coconut for garnish pumpkin, stir in the cauliflower rice and
cook together for 3-4 minutes, covered
*For coconut cream, I used the thickened liquid
of the coconut milk. Choose full-fat coconut
with a lid. Stir a couple of times.
milk, with at least 50% cococont content. Using a potato masher, press down
the cooked mixture a few times to
soften the pumpkin pieces slightly.
You want some of the pumpkin flesh
to become the sauce itself. Serve with
fresh coriander and a dollop of coconut
cream or yoghurt. A few sesame seeds
over the top for presentation.
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Learn the daily routines
Gentle stretching
Spend 10 minutes stretching your back, hamstrings, upper back and sides.
Find your favourite stretching routine online or follow a YouTube video.
Limiting technology
Limit your technology use to half an hour in the morning and afternoon. Our
modern day lives are ruled by technology. We check work emails at night, we
are on Facebook while eating our breakfast – it leads to constant distraction,
mindless eating and can even cause a stress response in the body.
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Improving your sleep
Sleep is one of those things everyone lets slip. Why? Because we have a 24 hour
‘go-go-go’ society and believe that missing out on some hours of sleep is not
necessarily a big deal. We see sleep deprivation as a badge of honour. Well guess
what? Sleep really is THAT important to your health and it needs to be a priority in
your life.
Just one single night of poor sleep can impact your hunger levels and lead to over
eating! Poor sleep is associated with weight gain, premature aging, poor cognitive
function, over reaction to stressors and sugar cravings.
Use the following guide to get your sleep habits in check.
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Reducing stress
Some of the common signs and symptoms of stress
Headaches, migraines 3:30pm slump
Poor digestion, bloating Anxiety
Emotional eating and food cravings Dull and brittle hair & poor skin
Tiredness, waking tired Frequent illness
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DIY BeautY
Ginger has many healthy properties but when used fresh or powdered in a
bath, it can stimulate sweating helping to get rid of extra toxins. Sea salt also
helps to pull toxins out of the body as well helping to soften the skin and relax
the muscles. In addition to this, coconut oil will leave your skin feeling silky and
smooth.
Body Brushing
Body brushing is a great addition to any detox program as it helps to remove
dead skin cells and stimulates the circulatory and lymphatic systems to help
eliminate waste. It can also help you to get brighter, smoother and softer
looking skin.
You will need a soft, natural-fibre body brush. Look for those made with plant
based bristles such as coconut husks or agave plant, also known as tampico
or sisal bristle. Use gentle, circular and upward motion strokes, brushing
towards the largest lymph nodes of the body – the groin, the armpits and the
neck. Only brush on dry skin with dry brush bristles and avoid sensitive area,
sunburnt areas, breasts and genetalia areas, and avoid if in an active cancer
state or have over enlarged lymph nodes. Seek your health professional’s
advice before brushing if pregnant. Follow body brushing with a shower or a
bath.
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Avocado & Raw Cacao Mask
½ avocado
1 tbsp raw cacao
1 tsp raw honey
Raw cacao is full of antioxidants while vitamin A rich avocado and healing
honey moisturise and nourish the skin. Blend all ingredients together. Smooth
on skin and leave for 20 minutes. Rinse with warm water. This recipe will make
enough for 2 faces so you can either halve the ingredients or eat the rest.
This hair mask helps to moisturise and repair dry, brittle hair leaving you with
soft, luscious locks.
Combine honey, egg yolk and coconut oil in a bowl. Make sure that melted
honey and coconut oil are not hot as to not cook the egg. Apply the mixture
to the scalp, working from the roots to the ends of the hair.
Let it sit for at least fifteen minutes before rinsing with warm water. Wash with
your favourite organic, natural shampoo.
Teeth Whitening
Mix one part baking soda to three parts water and put some of this mixture on
your toothbrush. GENTLY brush your teeth and then rinse and spit out. It is a
mild abrasive, so you need to be careful not to brush too hard or use too often
as harsh abrasive action can remove enamel.
Learn about other methods to whiten your teeth naturally on our site here.
http://eatdrinkpaleo.com.au 19
Sweet & Zingy Mocktail
Serves 4
2cupsdicedhoneydewmelonorrockmelon
1 apple, peeled and diced (core out)
Juice of 1 lime
5-6 fresh mint leaves
2 cups filtered water
1 cup ice
For the garnish
Fresh mint leaves
4 lime slices
Place all ingredients in a blender and process until very smooth. Serve with a
few fresh mint leaves and lime slices.
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After the Detox
Congratulations on finishing your Cleanse & Reset From Within 3-Day Detox.
Well done. So where to from here?
Obviously, I would not expect you to keep up this routine long term. After
all, it was designed as a little short term cleanse and pick me up. We would
not recommend you consume such light meals on a long term basis, this was
designed just for the three days to give your body and your digestion a little
break.
Please make sure that your regular meals after the detox consist of:
Good fats from sources such as coconut, cacao butter, avocado, olive
oil, fish, nuts and seeds.
Good protein sources such as free range meats, seafood and possibly
some servings of properly prepared legumes or gluten-free grains
such as quinoa or buckwheat.
Nutrient dense sources of carbohydrates such as vegetables, fruits
and starchy vegetables.
Enjoy a nice treat or a glass of wine every now and again – remember
life is meant to be enjoyed!
I would love you to try to continue as many of the ‘Daily Routines’ as possible
– they will help you to cope with your daily stressors. Never underestimate the
power of small, simple changes. They are simple enough to incorporate into
your daily life and will profoundly benefit your health. I would also encourage
you to maintain a good sleep routine. Sleep trumps everything else when it
comes to good health and reducing stress!
Did you feel as though you were making headway with positive changes but
need more help or would like more guidance? Check out more resources on
my website Eat Drink Paleo and feel free to email me with any questions.
http://eatdrinkpaleo.com.au 21
About the authors
Irena Macri is a recipe developer and food
blogger, best known for her paleo inspired
cookbook Eat Drink Paleo Cookbook. She is
a passionate cook who draws on her love of
world cuisines and all-natural ingredients
to produce delicious recipes that promote
wellness and longevity. She has built a loyal following and an
enthusiastic community around her website Eat Drink Paleo.
Top 3 wellness tips: get outdoors as much as possible, eat lots of oily
fish and don’t cook ALL your veggies.
Favourite super foods: free-range eggs, avocado, oysters and
gelato?!?!
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