Download Report

the
SEASONAL CLEANSE
program
The Guide
3, 7 & 21 day plans
TABLE OF CONTENTS
SECTION 1
welcome letter
SECTION 6
the plans - 3, 7 & 21 day guidelines
SECTION 2
about the Spring Cleanse
SECTION 7
socializing on the cleanse
SECTION 3
what to expect on your cleanse
SECTION 8
the core recipes
SECTION 4
the steps - getting started
SECTION 9
the skinny on protein powders
SECTION 5
the cleanse diet - YES! foods
SECTION 10
FAQs
The Seasonal Cleanse is not a stand-in for medical care or treatment.
While The Seasonal Cleanse is sensible and nutrient-rich, it is not appropriate for everyone. If you have any
questions about whether it is right for you, talk to your doctor or alternative health care provider before
embarking on the cleanse.
Do not override your innate wisdom or instincts: if some aspect of the Cleanse seems inappropriate for you, do
not do it.
The statements in this guide are meant to be informative, not to diagnose or prescribe any treatment of symptom
or disease. The statements in this guide have not been evaluated by the FDA.
Lily Mazzarella is not a medical doctor, and does not take the place of a medical doctor. She is a Clinical Herbalist
and Certified Nutrition Specialist, and offers information and guidelines pertinent to her field of Health.
Farmacopia is a center for health promotion and information.
welcome
I’ve never been a hardcore detox person. For the past 15 years I’ve seen scores
of people “cleanse” and become depleted and feel worse, or feel great for 10
days of juice and rice cakes and then rebound—hard—into (dis)comfort foods
and crappy habits.
But we’ve all heard it: there’s flame retardant in our breast milk, PCBs in our
subcutaneous fat, and pesticide accumulating in our thyroid glands. Our fingers
absorb BPA from store receipts, and our livers are being wrecked by Tylenol.
There’s rocket fuel in our organic greens. These exogenous toxins can make it
difficult for the body to clear its own waste products—natural by-products of
digestion, cellular metabolism, and processes like inflammation.
Since our world is, undeniably, filled with toxic substances, it helps if we don’t
add insult to injury by self-inflicting. So often we get caught up in our habitual
comforts and shortcuts around food, self-medication and self-care, and we suffer for it. The body starts to squawk, and we
experience digestive distress, brain fog, low energy, anxiety, joint pain, allergies, frequent colds, hormonal swings, blood
sugar dysregulation, weight gain and skin inflammation.
There’s actually a lot we can do to offset the toxic onslaught. The body knows how to cleanse: it has myriad detoxification
capacities, from microscopic enzyme systems inside our cells, to specialized organs like the liver and kidneys, and systems
such as the lymphatics. We just need to get out of the way.
And this is how I came around to cleansing: I love the idea of getting out of my own way. As I get older (and hopefully
wiser), I have come to realize that more often than not, it is my own entrenched thinking that can hold me back. The same
applies to our bodies, and the patterns of disharmony and dysfunction that arise. Cleanses can help nudge us out of our
physiological ruts.
I realized, too, that I had helped hundreds of people through the “cleanse” process without necessarily thinking of it
in those terms. And that this process prompted profound and lasting shifts in my clients’ health—some quite surprising!
The shifts included resolution of insomnia, joint pain, depression, anxiety, skin itching, PMS, and reductions in both
pharmaceutical and natural medicine use. Cleansing can clear the way for multisystem reset.
Cleanses are a time to let go of what’s not working for us,
physically and emotionally.
They are not about deprivation, but rather giving your body what it needs to flourish. When people ask me about my
“restrictive” diet (I’m allergic to dairy, wheat, soy, and eggs, and I don’t eat sugar), I counter that I felt more restricted
when I was covered in itchy, unsightly eczema, bound to a 20-foot bathroom radius due to an inflammatory GI disorder,
and plagued with anxiety, episodic depression, and terrible PMS. (Fun times!)
It’s about empowerment. It’s about giving your hardworking glands and organs a break. It’s about plumping up your tissues
with nutrients. It’s about getting in touch with plants, as food and medicine, and getting regular protein to stabilize your
nervous system and adrenals. It’s about a new experience of your mind, new filters on your everyday outlook. It’s about
ease in your body, and an engagement with your own natural energy and rhythms, which so often we mask/accelerate/
counter with sugar, alcohol, caffeine, meds, and a crazy plugged-in lifestyle.
We are rhythmic beings. I mean this in the most practical, down-to-earth sense: our bodies pulse with daily (circadian)
rhythms, as wells as cycles that are shorter, and much longer. For example, our livers are more active at night, and the
gallbladder tends to empty naturally in the morning. Spring is a time when these organs face the challenge of accumulated
winter stagnation and excesses. Eating and cleansing with the seasons allows us to tap into rhythms that support us, and
give us a place in the larger context of nature. Each season presents gifts and challenges, and has correspondences to
different body systems. The way we cleanse in each season should reflect that.
This is an exploratory mission, a pathway to discovery and becoming healthier so you can enjoy life more. (I think about my
client L., who discovered that her beloved morning pain au chocolate generated looping negative thoughts, and attendant
self-criticism).
People have different cleansing needs. That is why we’re offering the Seasonal Cleanse in 3, 7, and 21 day formats. Perhaps
you only want or need a 3 day Spring liver/gallbladder-focused cleanse, but look forward to a 21-day Fall nourishing
immunity cleanse because you typically spend all autumn and winter plagued by a relapsing cold.
We’re not fanatics here. I’ll provide information on how to socialize, what happens when you want a cocktail, how to
approach the caffeine and chocolate issue, and Detox Takeaways—that is, simple practices, foods, or herbs that can be
incorporated for the long haul to keep you feeling good after your cleanse is over.
Over the past 10 years, I have helped hundreds of people through this process, accumulating insight and pearls of wisdom
along the way. It is my pleasure to share this knowledge with you, and I look forward to hearing how it goes!
Enjoy,
Lily Mazzarella
Certified Nutrition Specialist & Clinical Herbalist
Owner & Head Practitioner of Farmacopia
SPRING CLEANSE
Liver & Gallbladder Detox
about the Spring Cleanse
The liver is hot, metabolically speaking. And very active: on any given day, it is performing over 500 functions for
us. We all know that it’s on the liver to get us out of a pinch when we drink too much, but did you know that the
liver contains a unique enzyme system that co-evolved with plants, and that this system can detoxify just about
everything we encounter now? Pharmaceuticals, pesticides, estrogens: Check. Rancid cooking oils? New car smell?
Stress hormones? Yup. Your liver breaks it all down.
So, while the liver takes a hit on a regular basis, it is, luckily, our most starfish-like part. That is, the liver has
the ability to regenerate—large portions can be removed, and if healthy, it will re-grow. No other organ has this
capacity.
The liver is a metabolic integrator: for example, it plays a crucial role in balancing our blood sugar. It acts, as one
of my great herb teachers put it, like a parent on Halloween, holding on to excess sugars coming off the digestive
tract when we eat too many simple carbs. (It also makes new glucose when our blood sugar dips and we don’t
have access to food. Handy.)
It is a major mediator of inflammation in the body, and an irritated or inflamed liver will speak to body, contributing
to systemic inflammation (think skin and joints). As you might deduce from the experience of a particularly epic
hangover, the liver has a direct line to the brain: recent research shows that liver inflammation causes brain
inflammation, contributing to brain fog, malaise, and depression.
The liver also contributes to our digestive functions by producing bile, which is stored in the gallbladder and
released when we eat foods containing fat. Bile emulsifies ingested fat so that our enzymes can finish breaking
it down for absorption. Without bile, we lose much of our dietary fat and fat soluble vitamins in our feces. Fat is
essential for the proper function of our cell membranes—our nerves, skin, eyes, and to balance inflammation in
the body. You can imagine that a strained and congested liver will let itself be known.
The gallbladder is a small pear-shaped organ tucked up behind the liver. It stores and concentrates bile made by
liver, which, even under normal circumstances is fairly caustic. When the gallbladder receives the hormonal signal
to contract (fat, sour, and bitter in our food all trigger this), it ejects bile into the intestine, which mixes with food
to emulsify fat. Bile also acts as our own internal laxative: it irritates the colon wall, triggering a bowel movement.
Gallbladder distress, in the form of stones, sludge, and spasm is very common—especially among women—and
can cause upper GI symptoms like bloating, nausea, mid-line and right-sided pain, constipation, diarrhea and you
guessed it, biliousness: a generally cantankerous outlook. Stress, dietary excesses, infectious organisms, and food
allergies can all make the bile more caustic and thick, which irritates the gallbladder and alters proper motility.
According to many systems of traditional medicine, Liver/Gallbladder imbalance will show up with “heat”
signs in the body: skin breakouts, roving inflammation, joint pain, eye redness and irritation, indigestion, PMS,
increased seasonal allergies, as well as irritability and anger (gallbladder imbalance is associated with brittleness
and indecision, which afflicts many of my clients).
The flip side to this are the gifts associated with Liver/Gallbladder in balance: creativity, vision, flexibility, and
executive functioning—the ability to move through each step required to attain our vision. We’re also looking
at a harmonious and flexible physical body, which can accommodate changes and challenges without going into
“reactivity” mode, or breaking down.
A metaphor from Chinese medicine is particularly apt: the liver/gallbladder is associated with the Spring season,
and the element wood. Think new wood, green and flexible saplings, versus brittle, hard, dry wood—one bends
under strain, the other snaps.
Spring is the perfect time for a cleanse, to shake off the stagnation and excesses of Halloween-through- Valentine’s
Day, and give your liver a break. Starfish that it is, supporting the liver in its detoxification work is easy, and yields
many benefits. Clearing the gallbladder and making better bile will help you feel energetic and bright-eyed. Many
people see a diminishment of their seasonal allergies, improvements in inflammatory skin conditions like acne and
eczema, increased energy, smoother menstrual cycles, more comfortable digestion, and better moods.
be kind to your body
loves
liver
not so much
Dietary su gars, poor quality or excess fats
(packaged & fried foods, factory farmed meats
milk thistle, & turmeric
Nutrients: amino acids, sulfur,
selenium, B vitamins
gallbladder
Healthy fats.
apple cider vinegar,
schisandra
dandelion
in the form of factory farmed meats
and HRT.
Excess fats, TOO LITTLE FAT, hormonal imbalance
(high hormone levels), stress, sedentary lifestyle,
too much alcohol.
downright toxic
Solvents
Tylenol + alcohol
Rancid fats
found in
peanuts, poor quality herbal
what to expect on your cleanse
WHAT’S NOT INCLUDED
The 3, 7 and 21-day plans all exclude dairy,
gluten, coffee, alcohol, and sugar. The idea is
to stay away from foods that commonly cause
digestive distress and inflammation, and to get your body off the stimulant/sedative cycle (coffee in the morning,
simple carbs in the afternoon, and evening alcohol to “come down”) in order to experience your body’s real
energy cycles. In addition, you will avoid other foods that are common irritants, like eggs, soy, corn, oranges
and nightshades. See our tips for weaning off caffeine/coffee in our upcomig blog post. Be sure to check out the
Cleanse Q & A section to get even more of your questions answered!
Everyone has a different response to cleansing diets. Some people feel great right out of the gate, while others
experience a few days of achiness, headaches, and fatigue. You might experience some bowel alterations as your
body adjusts to more fiber and hydration. These symptoms tend to clear rapidly, leaving you invigorated and
energized. If you feel you need additional support in easing through your detox contact a Farmacopia Cleanse
Coach and see the Additional Support section of this guide.
the steps
1
Choose your Level
2
Choose your Cleanse Kit
3
Get Started!
1
choose your level
This Spring, participate at your own pace with your choice between 3, 7 or 21 day plans.
You may switch up your intensity level seasonally. Perhaps life is just a little too hectic during
the Spring, so you opt for the 3 day plan. Or if seasonal colds typically get you down, consider
a more supportive experience with a 21 day plan during the Fall. Our plans are safe enough to
repeat several times throughout the season; if you feel you’ve gotten a little off course, by all
means read & repeat!
3 day
plan
You may be a 3 dayer if ...
You’re a busy professional or parent and while the thought of a lengthier cleanse is
overwhelming, you’d like a system reset
You’re curious about cleanses and are looking for an approachable intro
You’re reasonably healthy, sticking close to what you know as your normal food
supply but you’re looking for an added boost
Bodily signals: You are a little dehydrated and not feeling your best. You may be
feeling sluggish and you just want a little break. Have some leftover phlegm from
colds? Is irritability and sleep disturbance creeping in?
Expect: A burst of energy and a new outlook. Sense of lightness and clarity.
7 day
plan
You may be a 7 dayer if ...
You’ve been looking forward to a cleanse but only have a week to devote to it
You are ready to dive deeper and experience some of the more appreciable benefits
of a cleanse, allowing more time for the herbs and nutrients to do their work
You’ve been seeking refuge in comfort foods more than you normally would and
would like to establish new habits
Bodily signals: You’re having a little more PMS than usual and breaking out.
Irritability, variable energy & mood swings are noticeable to you (and others around
you). Your stress load has increased. Drinking & eating more processed foods than
you want. You regularly experience allergies in spring and summer. You’ve noticed
wakefulness between the hours of 1 & 3 a.m. Your gallbladder is distressed - after
eating heavy fatty foods you feel bloated, sluggish or nauseous. You have morning
nausea.
Expect: Better energy and digestion, loss of bloat, to feel better in your body, move
easier. Opportunity to wean off caffeine, if desired.
21 day
plan
You may be a 21 dayer if ...
You’re feeling genuinely “off” and are interested in learning what impact certain
foods have on you
You’ve never done a cleanse before and would like to be eased in and out of a more
comprehensive plan
You want support in reducing or eliminating gluten, sugar, dairy, caffeine or bad fats
from your diet
Bodily signals: You’re plagued with chronic inflammatory symptoms. Digestive
distress, constipation, reflux are all too familiar. Your doctor tells you nothing is
wrong - but you’ve never felt worse. You can’t remember the last time you felt full of
energy. Hormonal mood swings are the regular. Your skin is turning red and blotchy.
You’ve really hit it hard between Halloween and Valentine’s day. Lots of stress. Your
gallbladder is squawking - after eating heavy fatty foods you feel bloated, sluggish or
nauseas.
Expect: Get ready to start the new season in stride with a sense of accomplishment
and a positive outlook. Discover which foods you are reactive to and enjoy improved
energy, digestion, sleep & reduced inflammation. No more cravings.
2
choose your cleanse kit
Getting started this Spring is easy. Select a Cleanse Kit below based on
your needs:
BASIC
Spring Cleanse Guide
BASIC +
Spring Cleanse Guide
FREE
Access to 21 days of inspiration, information
and recipes
Access to 21 days of inspiration, information
and recipes
$99
15% savings
!
Spring Cleanse Herb & Nutrient Kit
BONUS! 2 handmade, organic herbal detox products
for the first 30 customers
ADVANCED DETOX
* Recommended for 21 day participants
Spring Cleanse Guide
Access to 21 days of inspiration, information and recipes
Spring Cleanse Herb & Nutrient Kit
Personal Cleanse Coaching
One 60 minute kick start session
Two 30 minute support sessions
BONUS! 2 handmade, organic herbal detox products
for the first 30 customers
Order your kit at
1 (800) 896-1484, www.farmacopia.com/store
or visit us at 95 Montgomery Dr Ste 90, Santa Rosa, CA
$240
20% savings
!
Spring Herb & Nutrient Kit
Vital 10 by Klaire Labs
Vital 10 is a longtime Farmacopia Favorite—our most cost-eﬀective, multi-strain probiotic.
We house 3 pounds of bacteria in our GI tracts, & have more bacterial cells in our bodies
than human cells. This “microbiome” is now understood to be instrumental in the
development & function of our immune system & nervous system. Healthy gut ﬂora keeps
our intestinal lining intact, protects us from opportunistic yeasts, bacteria, & viruses, &
helps prevents the development of maladies such as asthma, allergy, eczema, IBS, & colitis.
Healthy gut ﬂora also produce nutrients such as Vitamin K & B12, & even participate in
detoxiﬁcation of hormones & environmental toxins. These beneﬁcial bugs regulate our
moods & appetite, and appear to play a role in maintaining a healthy weight.
GI Fortify by Pure Encapsulations
GI Fortify is a bowel regulator and detoxiﬁer par excellence. Fiber sweeps our colons clean,
feeds beneﬁcial ﬂora, regulates bowel motility, & binds toxins & hormone breakdown
products in the bowel. It lowers cholesterol and helps stabilize blood sugar. There are 2
forms of ﬁber contained in GI Fortify: soluble ﬁber, which forms a gel in the presence of
water in the gut, slowing digestion & increasing satiety, and insoluble ﬁber, which adds bulk
to the stool & may increase transit time. The daily recommended intake of ﬁber is 35 g (it
is estimated our ancestors consumed more than double that amount), & most people fall
woefully short of this mark. Another powerhouse ingredient, Triphala, is a traditional
Ayurvedic bowel tonic that is comprised of 3 antioxidant-rich fruits; it promotes healthy
detox & elimination without laxative eﬀects, & is considered the most foundational of all
herbal formulas. Glutamine and DGL support & soothe mucosa inﬂamed by stress, food
allergens, chemicals, and alcohol.
Salad Detox—Farmacopia Formulations
GB Bitters—Farmacopia Formulations
Brown Rice Protein Powder by Ojio
Hypo-allergenic, organic, single ingredient protein powder.
For more information, see the Skinny on Protein Powders
section of the Seasonal Guide
15% OFF Spring Cleanse
ADDITIONAL SUPPORT
Make your cleanse work for you. You can easily boost your cleanse with any of these items.
See an area where you need extra support?
ACHES & PAINS : Thorne Meriva, Europharma Curamin, Jigsaw Magnesium with SRT
ALLERGIES : Ortho Molecular D-Hist, HEEL Sinusin Nasal Spray, Farmacopia Allergy Alert
BLOATING
CONSTIPATION : Farmacopia Mellowlax, Healt
Natural Vitality Calm
DETOX SUPPORT : Jigsaw Magnesium
ENERGY
LEAKY GUT / REFLUX
SLEEP
Herbatonin
aba, Natural Health
STRESS : Jarrow Theanine, Banyan Botanicals Tranquil Mind, Farmacopia Be Happy, Jigsaw
Magnesium
Inquire with a Farmacopia Practitioner to see which formula might be best for you.
À la cart coaching - $45 for 30 minutes of private cleanse coaching
If you’ve never done a cleanse before or if you want to ﬁne tune this one to target a speciﬁc health concern, we’re
here to help. Coaching can improve your outcome, provide much needed support and tailor the Cleanse to
you. To schedule an appointment with a Farmacopia Cleanse Coach, call (800) 896-1484 and let us know
you’d like to book a Cleanse Coaching session.
A coach will be assigned to you based upon scheduling and availability. Sessions can be done in person or via
phone or Skype.
3
get started!
Now that you’ve determined your level and kit, let’s get started!
REGISTER - Get daily support to accompany your cleanse! Sign up to receive 21
days of inspiration, information & recipes delivered directly to your inbox daily - plus be
the first to know when the next seasonal cleanse becomes available.
the cleanse diet - YES! FOODS
During your cleanse you’ll be having 2 liquid meals plus one “real” meal. You’ll be able to
create your meals based on our suggestions and recipes. Choose from a combination of the
below recommended and seasonally-conscious ingredients.
Your meal formula is 3-6 ounces of protein + 2 servings of vegetables.
Select
items for an added liver and gallbladder detox boost! Meal recipes based upon the
suggested ingredient list will be provided in the 21 Days of Inspiration. To get access, register
at www.farmacopia.net/21days.
Meal plans are always gluten and dairy free, and can be adjusted to the paleo and vegan alike.
PROTEIN (1)
EAT FREELY
Chicken
Turkey
Halibut
Salmon
Sardines
Trout
VEGETARIAN OR VEGAN?
CHOOSE A LEGUME & GRAIN
Legumes - especially
Lentils & Adzuki beans
Quinoa
Brown rice
(AVOID SOY)
+
VEGETABLE (2)
EAT FREELY
All greens
Avocados
Artichoke
Asparagus
Brussel sprouts
Burdock
Cabbage
Celery
Chard
Dandelion greens
Fennel
Garlic
Green beans
Kale
Leeks
Lettuce
Mushrooms
Onions
Radishes
Snow & snap peas
Spaghetti squash
Spinach
Turnips
Watercress
Zucchini
USE SPARINGLY
All other vegetables - except
nightshades
No more than ½ c serving of
carrots, parsnips, beets,
yams, sweet potato
EXCLUDE
!
Exclude: nightshades such as
tomatoes, potatoes, eggplant
& peppers, especially if you
have joint pain or reflux
SPICE IT UP!
HERBS
ANY HERBS
Bay leaf
Basil
Cilantro
Cinnamon
Clove
Cumin
Dill
Mint
Oregano
Parsley
Pepper
Rosemary
Sage
Thyme
Tarragon
NUTS & SEEDS
Almond
Brazil nuts
Cashew
Chia
Fennel seeds
Flax
Hazel nuts
Hemp
Pecans
Pistacio
Pumpkin
Sesame
Sunflower
Walnuts
OILS
Coconut oil
Extra virgin olive oil
Flax oil
Hemp seed oil
Sesame oil - cold-pressed
CONDIMENTS
TART
Apple Cider Vinegar
Lemon juice
UMAMI
Coconut aminos
instead of soy or tamari
Any dressing or sauces
made with “yes”
ingredients
the plans
3 DAY PLAN
Congratulations on choosing the 3-day Plan. We love this plan! Our take on it: easy in,
easy out. You can do anything for 3 days—so why not feel great at the end of it? The 3-day
plan is an opportunity for a system reset, and an opportunity to clean up your diet and
incorporate supportive herbs, nutrients, and habits into your everyday life.
On this 3-day plan you’ll have 2 nutrient-packed liquid meals per day, an Alkalizing Mineral
Broth, and 1 “real meal” using our meal formula (1 protein + 2 veggies) from the YES! list.
We provide the recipes for your protein smoothie, Emerald soup, and broth in our Core
Recipes section, as well as lists of food to Eat Freely, Limit, and Avoid under The Cleanse
Diet - YES! Foods.
Snacks are allowed on this cleanse! Many people find the broth so satisfying and filling as
a snack (we suggest you drink it mid-morning and mid-afternoon), while others need more
solid bites to keep their blood sugar stable.
You may use the cleanse as an opportunity to wean off coffee. For ideas on how to
accomplish this feat, see the Week 1: Eliminate & Incorporate section of the 21 Day Plan.
The BASIC + Kit will give you everything you need to ramp up and support your body’s detox
systems during the 3 days, and enough to continue for the following 2 + weeks. We suggest
you keep taking them until they’re gone! Some people love what the supplements do for
them so much, they stay with them long after the cleanse is over.
For cleanse-approved, tasty recipes and lifestyle tips, check out our 21 Days of Inspiration
in your inbox (if you haven’t signed up yet, you can do so at www.farmacopia.net/21days).
Even though your cleanse is only 3 days, we think you’ll be inspired to keep eating beautiful
food and incorporating the occasional detox practice into your daily life.
curry baked
salmon
3 DAY PLAN
REPEAT THIS SCHEDULE FOR 3 DAYS
UPON RISING
SALAD DETOX
VITAL-10
2-4 dropperfuls in
1-2 oz of water
1 cap on an empty
stomach
herby
artichoke
OPTIONAL
see Elimate &
caﬀeine replacement : Incorporate section
green tea or Reishi Roast of 21 day Plan
BREAKFAST
GB BITTERS
15-60 drops in 1-2
oz of water
PROTEIN SMOOTHIE
see Core Recipe
section
SNACK
BROTH
OPTIONAL
1 approved snack
LUNCH
see Core Recipe
section
select any of the
YES! veggies
GB BITTERS
15-60 drops in 1-2
oz of water
EMERALD SOUP
see Core Recipe
section
SNACK
BROTH
OPTIONAL
1 approved snack
EVENING
chicken limón
see Core Recipe
section
select any of the
YES! veggies
ground
turkey
hash
(before or after dinner)
SALAD DETOX
2-4 dropperfuls in
1-2 oz of water
GI FORTIFY
1/2-1 scoop in the
evening or before
bed
DINNER
GB BITTERS
15-60 drops in 1-2
oz of water
MEAL: 1 PROTEIN
+ 2 VEGGIES
menu ideas --->
7 minute
asparagus
7 DAY PLAN
Congratulations on choosing the 7-day Plan. You have a full week to experience the benefits
of the cleanse.
On this 7-day plan you’ll have 2 nutrient-packed liquid meals per day, an Alkalizing Mineral
Broth, and 1 “real meal” using our meal formula (1 protein + 2 veggies) from the YES! list.
We provide the recipes for your protein smoothie, Emerald soup, and broth in our Core
Recipes section, as well as lists of food to Eat Freely, Limit, and Avoid under The Cleanse
Diet - YES! Foods.
Snacks are allowed on this cleanse! Many people find the broth so satisfying and filling as
a snack (we suggest you drink it mid-morning and mid-afternoon), while others need more
solid bites to keep their blood sugar stable.
You may use the cleanse as an opportunity to wean off coffee. For ideas on how to
accomplish this feat, see the Week 1: Eliminate & Incorporate section of the 21 Day Plan.
The BASIC + Kit will give you everything you need to ramp up and support your body’s detox
systems during the 7 days, and enough to continue for the following 2 + weeks (though you
may run out of tincture). We suggest you keep taking them until they’re gone! Some people
love what the supplements do for them so much, they stay with them long after the cleanse
is over.
For cleanse-approved, tasty recipes and lifestyle tips, check out our 21 days of inspiration
in your inbox (if you haven’t signed up yet, you can do so at www.farmacopia.net/21days).
Even though your cleanse is only 7 days, we think you’ll be inspired to keep eating beautiful
food and incorporating the occasional detox practice into your daily life.
curry baked
salmon
7 DAY SCHEDULE
REPEAT THIS SCHEDULE FOR 7 DAYS
UPON RISING
SALAD DETOX
2-4 dropperfuls in
1-2 oz of water
VITAL-10
1 cap on an empty
stomach
OPTIONAL
caﬀeine replacement
see Elimate &
Incorporate section
of 21 day Plan
BREAKFAST
GB BITTERS
15-60 drops in 1-2
oz of water
PROTEIN SMOOTHIE
see Core Recipe
section
SNACK
BROTH
OPTIONAL
1 approved snack
LUNCH
15-60 drops in 1-2
oz of water
EMERALD SOUP
see Core Recipe
section
BROTH
see Core Recipe
section
OPTIONAL
1 approved snack
select any of the
YES! veggies
EVENING
chicken limón
see Core Recipe
section
select any of the
YES! veggies
GB BITTERS
SNACK
herby
herbie
artichoke
artichoke
ground
turkey
hash
(before or after dinner)
SALAD DETOX
2-4 dropperfuls in
1-2 oz of water
GI FORTIFY
1/2-1 scoop in the
evening or before
bed
DINNER
GB BITTERS
15-60 drops in 1-2
oz of water
MEAL: 1 PROTEIN
+ 2 VEGGIES
menu ideas --->
7 minute
asparagus
21 DAY PLAN
Congratulations on choosing the 21-day Plan. On this plan you’ll really have the opportunity
to find out what’s working for your body and what’s not. The 21 day plan allows you to find
your optimal food supply and to incorporate supportive herbs, nutrients and habits into
your everyday life.
On this 21-day plan you’ll have 2 nutrient-packed liquid meals per day, an Alkalizing Mineral
Broth, and 1 “real meal” using our meal formula (1 protein + 2 veggies) from the YES! list.
We provide the recipes for your protein smoothie, Emerald soup, and broth in our Core
Recipes section, as well as lists of food to Eat Freely, Limit, and Avoid under The Cleanse
Diet - YES! Foods.
Snacks are allowed on this cleanse! Many people find the broth so satisfying and filling as
a snack (we suggest you drink it mid-morning and mid-afternoon), while others need more
solid bites to keep their blood sugar stable.
You may use the cleanse as an opportunity to wean off coffee. For ideas on how to
accomplish this feat, see the Week 1: Eliminate & Incorporate section of the 21 Day Plan.
The BASIC + Kit will give you everything you need to ramp up and support your body’s
detox systems during the 21 days. Depending on your rate of use, you may run out of the
tinctures. You can reorder here at (800) 896-1484.
For cleanse-approved, tasty recipes and lifestyle tips, check out our 21 days of inspiration in
your inbox (if you haven’t signed up yet, you can do so at www.farmacopia.net/21days.
21 DAY PLAN
WEEK 1 : INCORPORATE & ELIMINATE
ELIMINATE
Watercress
TIPS TO REPLACE & ELIMINATE
Some people choose to jump right in and eliminate
while others use this week to gradually remove and
replace throughout the week. On either route you
will experience beneﬁts of the cleanse, as long as
these 6 elements are fully eliminated or replaced by
the end of your ﬁrst 7 days.
SIMPLE CARBS & GLUTEN: Make a pot of brown
rice or quinoa. Get used to having that instead of
pasta, bread and starchy carbs.
Packaged, Processed Junk
or Fast Food, Fried Foods,
Sugar, Juice & Other Sugary
Drinks, Soda, Coﬀee &
Starbucks, Gluten, White
Bread, Pasta, Baked Goods
INCORPORATE
COFFEE: Replace with green tea or strip your Joe
down to a plain coﬀee with almond milk, then
incrementally replace with 50% coﬀee, 50% Reishi
Roast. See our upcoming blog post to learn more.
JUICES & SODA: Replace sugary drinks with ﬁzzy
water and unsweetened blueberry or cranberry
juice.
SPRING HERB & NUTRIENT KIT
See the following pages for usage suggestions.
curry baked
salmon
21 DAY PLAN
REPEAT THIS SCHEDULE FOR
THE FIRST 7 DAYS
herby
artichoke
DAYS 1 - 7
For the ﬁrst 7 days, enjoy meals that are
elimination diet friendly - eliminate gluten,
dairy, processed, packaged and fried foods,
sugar, and caﬀeine as you move through your
ﬁrst week. At each meal, add the following
nutrients and herbs.
chicken limón
UPON RISING
SALAD DETOX
2-4 dropperfuls in
1-2 oz of water
VITAL-10
1 cap on an empty
stomach
BREAKFAST
GB BITTERS
15-60 drops in 1-2
oz of water
LUNCH
GB BITTERS
EVENING
ground
turkey
hash
15-60 drops in 1-2
oz of water
(before or after dinner)
SALAD DETOX
2-4 dropperfuls in
1-2 oz of water
GI FORTIFY
1/2-1 scoop in the
evening or before
bed
DINNER
GB BITTERS
15-60 drops in 1-2
oz of water
7 minute
asparagus
21 DAY PLAN
REPEAT THIS SCHEDULE
YOUR SECOND WEEK
DAYS 8-14
UPON RISING
SALAD DETOX
2-4 dropperfuls in
1-2 oz of water
VITAL-10
1 cap on an empty
stomach
OPTIONAL
caﬀeine replacement see Elimate &
green tea or Reishi Roast Incorporate section
of 21 day Plan
BREAKFAST
GB BITTERS
PROTEIN SMOOTHIE
SNACK
15-60 drops in 1-2
oz of water
see Core Recipe section
select any YES! veggies
BROTH
OPTIONAL
1 approved snack
LUNCH
select any YES! veggies
GB BITTERS
15-60 drops in 1-2
oz of water
EMERALD SOUP
see Core Recipe section
SNACK
see Core Recipe section
BROTH
OPTIONAL
1 approved snack
EVENING
see Core Recipe section
(before or after dinner)
SALAD DETOX
2-4 dropperfuls in
1-2 oz of water
GI FORTIFY
1/2-1 scoop before bed
DINNER
GB BITTERS
MEAL: 1 PROTEIN
+ 2 VEGGIES
15-60 drops in 1-2
oz of water
21 DAY PLAN
REPEAT THIS SCHEDULE
YOUR LAST WEEK
DAYS 15 - 21
In this week we suggest you learn how to do
your Reintroduction by reincorporating eggs
& nighshades.
Continue all other dietary guidelines and
continue taking your herbs and nutrients as
suggested.
UPON RISING
SALAD DETOX
2-4 dropperfuls in
1-2 oz of water
VITAL-10
1 cap on an empty
stomach
BREAKFAST
15-60 drops in 1-2
oz of water
GB BITTERS
LUNCH
15-60 drops in 1-2
oz of water
GB BITTERS
EVENING
(before or after dinner)
SALAD DETOX
2-4 dropperfuls in
1-2 oz of water
GI FORTIFY
1/2-1 scoop in the
evening or before
bed
DINNER
GB BITTERS
15-60 drops in 1-2
oz of water
21 DAY PLAN
WEEK 3 : REINTRODUCTION
During this week you will reintroduce some of the foods which you eliminated in week 1.
Reintroduction is a slow process inteded to help you identify which foods may be aggravating to your
system.
These negative reactions may disrupt your body’s ability to function optimally, producing negative
reactions such as digestive upset, reﬂux, bloating, brain fog, headache, joint pain, skin rashes or
blotchiness, low energy, sinus congestion and phlegm, yeastiness, worstened seasonal allergies,
puﬃness, quick weight gain or initiation of cravings. These are the signals which you will be looking
out for as you reintroduce each food.
Note: you may choose to continue your cleanse - without reintroductions in week 3. Eat according to
week 2 guidelines for continued cleanse beneﬁts.
Follow these easy steps to reintroduction:
FOODS TO REINTRODUCE
TIPS TO REINTRODUCE
STEP 1: Select one food to reintroduce. We suggest
starting with eggs and nightshades.
stage 1
STEP 2: Eat that food daily for three days. Note how
your body responds.
If you’re feeling great and don’t experience a
negative reaction, that is, any trigger signals such as
those listed above, fantastic! You may continue to
reincorporate these foods back into your daily life.
stage 2
If you begin feeling a negative reaction,
discontinue consuming that food. You have now
identiﬁed a potential irritant. Congratulations, you
are now empowered! Use this knowledge to
continue to feel better by eliminating this item from
your normal diet.
stage 3
Continue this process until you have tested out any
foods which you’d like to reincorporate.
items to permanently limit or eliminate
Packaged, Processed Junk Or Fast Food, Fried Foods, Sugar, Juice & Other Sugary
Drinks, Soda, Coﬀee & Starbucks, Gluten, White Bread, Pasta, Baked Goods
let’s talk about socializing
B.Y.O. – Bring something you know you can
eat – chicken meatballs, julienned veggies
with pesto, etc.
At most restaurants you can request a
piece of fish or roasted chicken breast with
vegetables - make sure you ask to prepare
it with lemon juice, EVOO and salt & pepper
Trust us your dish will look better than
anyone elses – and they’ll want it!
When you eat out try working with what
you have on the menu – focus on protein
and veggies and stay as close to the
cleanse as possible.
The Skinny on Alcohol
For the greatest benefits out of your cleanse, steer clear of alcohol. Use this time to love you liver and free it
up to focus on its other detox duties - minus the added burden.
When you’re ready to reincorporate alcohol, especially beer and wine, into your lifestyle, treat it as you would
any reintroduction food. Note any negative reactions with special attention to headaches, bloating, irritability,
skin break outs and insomnia. Refer to the Week 3: Reintroduction
section under the 21 Day Plan for more information.
Looking for better options post-cleanse?
Choose organic, clear distilled alcohol – like vodka or tequila
with seltzer & lime.
Why? There is less sugar and no ferments, sulfites or remaining
grains in clear distilled alcohol.
Our fave gluten-free brews:
- Omission’s Lager & Pale Ale
- Stone Brewing’s Delicious IPA
the core recipes
DELICIOUS DETOX SMOOTHIES
Two smoothie truths:
1) Not all smoothies are created equal
2) Smoothies should be nutritious AND delicious, not
purely utilitarian
Here we combine single-ingredient, organic protein
powders, superfoods, greens, low-glycemic fruits and
herbs for 2 of our tried-and-true favorite recipes.
Ingredients
8-12 oz of water, hemp, almond or brazil nut milk (keep an eye out for our easy homemade nut milk recipes on our blog!)
1-2 slices avocado*
1-2 dates, pits removed
½ c organic frozen blueberries
1 small handful organic baby spinach or 1 tsp Vitamineral Greens
1-2 tsps Chia and/or flax seeds (best if ground)
1 tsp organic cinnamon
1 tsp Divine Turmeric Paste
1 serving Protein Powder of choice (see The Skinny on Protein Powders)
*Use 1 TBSP nut butter if avocados are unavailable to you
Directions
Drop all ingredients into a blender. Blend. Slurp and enjoy!
The Sweet
If more sweetness is desired, add 1 tsp real Vanilla and/or 1 drop liquid Stevia
Sugar-free: Leave out the dates and blueberries, and up the cinnamon,
vanilla & stevia (if desired)
DELICIOUS DETOX SMOOTHIES - MACALATE SHAKE UP
Switch up your smoothie routine with this energizing
and supremely delicious maca + chocolate delight.
Don’t know maca? This South American root has a long
tradition for supporting adrenal function, uplifting
energy levels and encouraging normal hormone
function. It’s high in minerals like (calcium, potassium,
iron, magnesium, phosphorus, and zinc), and up to
20 essential fatty acids, lipids, fiber, carbohydrates,
protein, and amino acids.
Ingredients
8-12 oz almond milk
1/2 frozen banana (or avocado if avoiding sugar)
1/4 c cashews
1/2 tsp vanilla extract
1 serving Protein Powder of choice (see The Skinny on Protein Powders)
1 heaped tsp cacao powder
2 heaping tsp maca powder
1 pinch pink salt
Optional: 1/2 c blueberries
Directions
Blend together ingredients. Enjoy daily as your morning or afternoon energy boost.
For a deeply penetrating energy reset, drink daily for several months,
taking a break for 1 week between months.
ALKALINIZING MINERAL BROTH
Move over bananas! Vegetables are where it’s at for
potassium & other important minerals like calcium
& magnesium. Broths are at once cleansing and
nourishing. Nutrients in this broth are solubilized,
easily absorbed from the intestines and ready to be
lapped up by your cells.
Drink 1-2 cups daily throughout your cleanse—best
between meals.
Ingredients
Leafy:
1 small bunch spinach
1 small bunch flat parsley
1 small bunch cilantro (optional)
1 small bunch Swiss chard or kale
4 stalks celery with tops
1 handful Nettles, if you have them
growing near you! Harvest wearing thick gloves.
1 medium-sized carrot
Herby:
½ inch knob of ginger, peeled & roughly chopped
1-2 pieces of Kombu or other seaweed
Optional:
1 clove garlic
½ of 1 clove
1 bay leaf
Himalayan pink salt or high quality sea salt
Freshly ground pepper
Rooty:
½ onion
½ celery root (a.k.a. - celeriac)
Directions
Wash & roughly chop all ingredients. Don’t worry about peeling them.
Combine in the largest pot you have (a stockpot is a great investment, if you don’t already have one!).
Cover with filtered water & bring to a boil. Reduce to a low simmer, cover partially & cook for a minimum of 1.5
hours.
Strain & add salt to enhance flavors. The salt should be detectable, but not taste salty. Add pepper to taste.
Pour into quart-sized mason jars. Refrigerate 1-2 quarts & freeze the rest. Broth can be drunk freely, at any
temperature, & used as a base for Protein-rich Emerald Soup.
3 things
Regular broth consumption is life-changing.
My mother taught me to never cover a “resting” broth—that it can turn the flavors bitter.
I allow mine to cool almost fully before jarring them and refrigerating or freezing.
If you don’t have every single ingredient here, or you really hate seaweed…don’t sweat it. Feel free to leave
out and add ingredients at will. There is no perfect way to make broth, and there are many perfect broths...
PROTEIN-RICH EMERALD SOUP
This savory, silky soup is a great way to drink your
vegetables, while keeping your blood sugar balanced
and your whole system fueled. Liquid meals remove
burden from the digestive tract, freeing up resources
for repair & restoration in your body. Unlike green
juice, green smoothies & soups maintain fiber content
& allow for the addition of a protein source, like grassfed collagen or pea protein. They are also “warming”
to the GI tract, and more digestible than juices for
many.
Ingredients
1-2 small green zucchini, roughly chopped (approx. ½ inch rounds)
½ small onion or 1 medium shallot, chopped
1 bunch spinach or ½ bag frozen organic spinach, thawed
1/2-1 avocado
1 handful mixed green herbs: parsley, cilantro, basil (optional)
1-2 c broccoli florets, chopped (optional)
6-8 cups of Alkalizing Mineral Broth &/or water
Pea Protein or Grass-fed Collagen
Himalayan pink salt or high quality sea salt
Nutmeg—preferably whole with a grater, or powder
Freshly ground Pepper
Directions
In a medium to large sauce pan, sauté onions in olive or coconut oil over moderate heat, until they start to turn
translucent.
Add zucchini & broccoli, & sauté until just the outside of the zucchini starts to turn translucent.
Add the spinach & wilt.
Cover with liquid & bring to a boil, then simmer for about 3-5 minutes, stirring occasionally.
Turn off heat & add chopped avocado & herbs, if utilizing.
Blend soup, using a hand blender or Vitamix (Vitamix gives the soup a silky texture)
Add salt & pepper to taste. Grate 3 strokes of nutmeg into the soup & stir (use just a small pinch if powdered).
Add approximately 1 TBSP of Collagen or Pea Protein for each cup of soup you consume.
Drizzle with olive oil or add a dollop of pesto as desired.
This soup is wonderful with fresh Nettles, if you have them growing near you!
Feel free to riff on this recipe, experimenting with different greens, asparagus, celery root….
HERBY ARTICHOKE + ARTICHOKE WATER
The artichoke is a perfect Spring food—they are in
season and perfectly suited to our purposes of liver
and gallbladder support. Artichoke leaf (botanically
speaking, we eat the bract, which subtends the
gorgeous, spiky, periwinkle flowers) is a classic herbal
medicine for the hepatobiliary system; compounds
found throughout the plant help repair and prevent
damage to the liver, while the bitter flavor gets the
gallbladder moving. Research shows a myriad of
benefits for diverse conditions including: upper
digestive distress, IBS, dyslipidemia (high cholesterol), and damage to liver and kidney cells. The
artichoke is the base for classic aperitifs in Italy and France (think Campari and Cynar). As my herb
teacher, the great British phytotherapist Simon Mills put it, artichoke is the ultimate antidote to the
“Lyonnaise lunch”—aioli with your brie, potatoes, paté, and bottle of red wine.
They are also beautiful, and a pleasure to eat. The artichoke demands you move slowly: how else can
you rake your teeth over each delectable leaf, and avoid its thorny tips?
There are many ways to prepare an artichoke, but this recipe yields one of my favorite detox supports:
Artichoke Water.
Ingredients
1 large globe artichoke, rinsed, with sharpest tips trimmed
1 tbsp of mixed dried herbs, including: fennel seed, mint, thyme, black pepper + 1 bay leaf
Extra virgin organic olive oil—the best you can afford*
*(Stay tuned into 21 Days of Inspiration for The Skinny on EVOO)
Filtered water
¼-½ tsp Himalayan pink salt or high quality sea salt
Directions
Place the artichoke in a sauce pan, and fill with water until the artichoke is half-submerged.
Add the herbs + salt to the surrounding water.
Bring to a boil, and then reduce to a simmer.
Turn the artichoke to a different side every 10 minutes or so, depending upon its size.
Artichoke is ready when outer leaves pull off without too much of a fight.
Turn off the heat, and remove the artichoke from water with tongs, squeezing excess water into the pan.
Allow the artichoke to cool for a few moments, and savor each leaf dipped in olive oil whisked with a little salt (sometimes I
add curry powder to the olive oil—yum!).
Reserve the cooking water in a mason jar, and drink a few ounces every day of your cleanse! Artichoke
water is otherworldly delicious, bitter and sweet, and fully artichoke-y.
the skinny on protein powders
Not all protein powders are created equal. Farmacopia favorites are single-ingredient, non-GMO,
soy-free, organic, grass-fed (whey and collagen), and manufactured without fillers. Here’s a lowdown on different powders, and different uses. All work well in smoothies, and some disappear
beautifully into soups and other savory dishes.
Grass-fed Collagen Powder: Paleo, low allergy potential, elimination diet appropriate, soup/savory, neutral flavor.
Practitioner Pick: Great Lakes Gelatin - water soluble variety
Organic Sprouted Brown Rice Protein: Paleo, low allergy potential, elimination diet appropriate, neutral flavor.
Practitioner Pick: Great Lakes Gelatin - water soluble variety
Premium Whey: Paleo, immune + detox benefits, lactose-free, contains casein. Sweeter flavor, creamy texture. Practitioner Pick: Metabolic Nutrition Premium Whey Protein
Hemp Protein: Vegan, low allergy potential, slightly nutty flavor.
Practitioner Pick: Jarrow Hemp Protein Powder
Raw Pea Protein: Vegan, low allergy potential, soup/savory, neutral flavor.
Practitioner Pick: Source Natural Pea Protein Powder
Organic Hemp Seeds, Pumpkin Seeds, Almonds,
& Cashews can all be soaked overnight and
blended into smoothies in the morning.
cleanse Q&A
Why is there no kale in the smoothie?
We love kale—but do have concerns about the amount of raw cruciferous vegetables some people consume on
a daily basis. Raw cruciferous vegetables (the plant family that kale is in) contain goitrogens, compounds which
inhibit thyroid activity. Some people juice kale, eat it raw in salads, and put it in their smoothies—which may be
too much raw cruciferous intake. We wanted to offer recipes that didn’t include raw cruciferous for this reason.
But by all means, add some kale to your raw juices and smoothies from time to time!
Why don’t you have a lot of juices on this cleanse?
We want you to have the benefit of fiber and protein to keep you strong and balanced on your cleanse. Juices
are a wonderful part of cleanses, and we encourage you to drink a vegetable juice per day in addition to your
smoothie and green soup. If you have poor digestion, consider skipping the juice and sticking with vegetable
broth, or adding fresh ginger to the juice recipe. Remember not to overly rely on fruits or sugary veggies like
beets and carrot. Juices will also figure more prominently in Summer Cleanse, when there’s more fire in our
systems.
When you cleanse, don’t you give up coffee?
Not if it keeps you from DOING the cleanse. Some people find going off coffee to be prohibitive; to those folks I
say: continue at (1) 8-oz cup of organic coffee per day. That said, the Cleanse is a great opportunity to experience
your body’s energy systems without caffeine. You can switch to Reishi Roast or green tea, both of which have
great health benefits. Coffee is not a liability for everyone. However, if you have anxiety, insomnia, or heartburn,
giving it up for a time to see how you feel is a great idea.
Why is there food/animal protein in this cleanse?
The Cleanse is not a fast. We need nutrients to run our detoxification systems. Protein is necessary for many
people during a cleanse to keep blood sugar stable, provide amino acids for neurotransmitter and hormone
formation, and to keep cravings at bay. Stable blood sugar is good for sleep, weight loss, and mental function.
High quality (organic, free-range, hormone-and-antibiotic-free) meats offer great nutrition without the chemicals
found in factory-farmed meats.
Why are there 2 liquid meals per day on this Cleanse?
We spend a tremendous amount of our metabolic energy on digestion. Liquid meals take burden off the GI tract,
freeing up energy and resources for repair in the body. In my practice I’ve also seen liquid meals drop inflammation levels in my clients quite rapidly.
What’s the benefit of a Seasonal Cleanse?
Cleaning up your diet and enhancing elimination on a seasonal basis helps keep you healthy throughout the year,
and enables you to get back on track when you have strayed due to life being, well, life. Each season has its own
challenges, as well as correspondences to specific body systems. A seasonal cleanse helps you travel your body
systems, supporting your organs in tune with natural rhythms.
Why should I do the Cleanse?
The type of Cleanse we offer at Farmacopia is the foundation to good health—by removing burden, and adding
intensive nourishment, you get to see what your body does when you get out of the way. What resolves, improves, or sticks around? Are you reactive to certain foods you eat all the time? How good can you feel? What
conditions might be helped by the Cleanse? The Cleanse is not treatment for any condition. Over the past 10
years of practice, I have seen many chronic conditions helped by this type of cleanse—especially issues that are
inflammatory in nature: joint pain, IBS/IBD, eczema, acne, pre-diabetes, etc. People tend to see improvements
in energy, mood, anxiety, and sleep.
Why does the Cleanse restrict certain foods, like corn and eggs?
Foods we are reactive to, even “healthy” ones, create inflammation in the body. Eggs are one of the top 4 food
sensitivities in this country. If you have done an elimination diet before and know you are not reactive to eggs,
you may include them. On the 21-day Cleanse, they are the first suggested for re-introduction during the 3rd
week. We always recommend free-range, pastured eggs. Corn and soy-fed chickens don’t produce the healthiest
eggs—go for the chickens that have been eating bugs and greens. Corn is high-glycemic, and is a common food
allergen. It is good idea to determine your body’s relationship to it, especially if you consume it on a regular
basis.
What are the benefits of the Spring Cleanse?
See our section on The Liver/Gallbladder Spring Season.
Will I lose weight on this Cleanse?
You might, especially if you’ve been carrying around some inflammatory bloat—known as edema. Inflamed
tissues hold onto fluids, and can let go of that fluid quite suddenly, which tends to feel great. If you don’t want to
lose weight, check in with a Cleanse Counselor on how to keep your calorie and fat intake up. You may need to
eat an additional Protein + Veg meal at lunch.
What do I do about eating out? How do I socialize?
You’ll be happy to know that you can eat out on this Cleanse: just be sure to go to a restaurant with high quality
food! You can ask for the fish or chicken dish prepared with olive oil and side of vegetables. I have yet to go to
restaurant that would not accommodate this request. When you attend a potluck, bring something you KNOW
you can eat—and something that has some substance, like free-range chicken vegetable meatballs, or veggies
with a hearty pesto. Of course, sometimes you’re attending a function where there may be no option for you; in
that case, we suggest you eat or drink an extra smoothie beforehand. Stay tuned for Cleanse Cocktail recipes on
the 21 Days of Inspiration.
The Seasonal Cleanse isbrought to you by Farmacopia, a unique
in Northern California.
Owned & o perated by real herbalists and complementary medicine
Farmacopia is your complete wellness resource.
Learn more at www.farmacopia.net
(800) 896-1484 | Santa Rosa, CA