Your Guide to Optimal Living Dr. Rhea’s 10-Day RAWjuvenating Juice Cleanse Required Tools, Accessories & Resources: ● ● ● ● Request to join our private detox community, and scroll through our posts and pictures https://www.facebook.com/groups/RAWjuvenationJuiceCleanse/ Purchase/Borrow the following: ● Juicer, centrifugal or masticating (see http://foodmatters.tv/juicer-buying-guide for comparison) ● Glass jars with airtight lid (mason, recycled nut butter or salsa bottles) ● Blender (for smoothies, aka “fiber” drinks) Read this cleanse summary J http://www.mindbodygreen.com/0-11021/4-years-7cleanses-3-lessons-a-toxicologist-explains.html Check out the ‘files’ section in our private detox group and read through the resources, and track your progress using the provided journal template Recommended number and types of drinks (for nutrients, energy & hydration): ● ● ● ● lemon water 1x/day (early morning) 2-2.5 cups (16-20 oz) organic juice, 4-5x/day (important to listen to your body first and foremost - some may prefer 4 juices/day, others may prefer 6 juices/day, especially on a day of high activity) herbal tea (non-caffeinated) several times/day (important not to substitute tea for juice, ie don’t let yourself get full off the tea, simply drink tea or water in between juices) water ~ 1-2 L/day (alternate with herbal tea and infuse water with lemon, lime or herbs eg, rosemary, basil, oregano, mint, lavender, sage) Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | [email protected] | www.livingrhea.com 1 Your Guide to Optimal Living ● ● ● master cleanse “lemonade” drink - organic lemon or lime (2 tbsp), natural sweetener (2 tbsp, coconut nectar, maple syrup or date syrup), pinch cayenne topped with filtered room temperature or warm water (optional, 1 cup (8 oz) or more for an energy boost, in between juices) 1 cup (8 oz) smoothie/savory soup/fiber & protein drink, 1x (or more)/day (optional, as a more-filling ‘dinner’ or snack before bed; your need for a fiber drink may increase in the cooler months) Note: If you’re feeling cold as your body enters into healing mode, feel free to add warm, filtered water to any of your drinks, including your green juices and smoothies. Dr. Rhea’s Protocol: 7-8am or upon waking: Start your day with a big smile and feel your presence. Set your intentions (share them verbally or write them down). Start your engine with 1 cup (8 oz) warm lemon water (juice of ½ lemon in ½ boiling water, ½ room temperature water). Sprinkle cayenne pepper into drink (optional). [make juices now] Morning activities, if time permits: ● stretching ● light exercise and/or meditation (~ 5-30 minutes) ● Body brushing before shower http://www.mindbodygreen.com/0-7955/why-you-shouldstart-dry-body-brushing-today.html 8:30-9am: 1st juice (green alkalizing juice; 80% vegetables, 20% fruit) 11am: 2nd juice (morning refresher; 60% vegetables, 40% fruit; if you’re sensitive to sugar, stick to 80/20) 1pm: 3rd juice (green alkalizing juice; 80% vegetables, 20% fruit) 3pm: 4th juice (afternoon refresher; 60% vegetables, 40% fruit; if you’re sensitive to sugar, stick to 80/20) 6pm: 5th juice (green alkalizing juice; 80% vegetables, 20% fruit) 8pm: fiber & protein milk (optional) Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | [email protected] | www.livingrhea.com 2 Your Guide to Optimal Living Fiber & Protein Milk Recipe: If you’re still hungry after your last juice and/or feeling constipated or low on energy, make yourself a fiber & protein drink with soaked nuts or seeds using a blender. - 3 tbsp organic hemp seeds, flax seeds (both hemp and flax seeds don’t require soaking), pumpkin seeds (pre-soaked 8-12 hours) or almonds, walnuts, cashews (pre-soaked 12 hours) - 1 tbsp chia seeds (optional, offer additional fiber, protein, omega 3s) - ½ tsp vanilla, or to taste - ¼- ½ tsp cinnamon, or to taste - 3 cups water - 2 dates, pits removed and/or sweet fruit (berries, banana, mango, etc.) - Optional superfoods: 1 tsp maca, mesquite, lucuma, carob powders (both mesquite and lucuma are naturally sweet); good fat: nut butters, coconut oil, avocado. Note: Feel free to turn this drink into a green smoothie if you require more energy during this cleanse. In the cooler months, you may way to include 1 or 2 smoothies daily, depending on your body type. Blend all ingredients and store in fridge for up to 2 days. Drink 4-8 oz at night. Note: If milk feels too “grainy”, pour blended drink through sieve and save pulp for later (in smoothies, dry and use as flour in un-baking, crackers, etc.) Directions for soaking seeds/nuts for milk: Submerge seeds/nuts in room temperature water for a minimum of 8-12 hours. Rinse and Drain. Store in airtight container in fridge for up to 4 days. Note: hemp and flax seeds don’t require presoaking. Other drinks to keep you hydrated in between juices: ● Herbal tea (non-caffeinated) ○ chamomile, vanilla, lemon, acai berry, ginger, rooibos, peppermint, chaga, reishi, etc. ● Water ○ plain or ionized ○ infused with lemon, lime, mint, cucumber, lemongrass, rosemary, sage, etc. ● Master cleanse “lemonade” drink (see recipe) Master Cleanse Lemonade Drink Recipe: Makes 1 cup serving - 2 tbsp organic lemon or lime - 2 tbsp natural sweetener (coconut nectar, maple syrup, date syrup, raw honey) - pinch cayenne (+ optional spices: cinnamon, ginger, turmeric powders) Top with filtered room temperature or warm water and stir. Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | [email protected] | www.livingrhea.com 3 Your Guide to Optimal Living Juice Storage Tips: Juices can be stored in fridge for the day, but keep in mind, the longer you store your drink, the less fresh and nutrient-dense it will become. If you plan to make enough juices to last you 2-3 days, try and fill your juices to the top of the bottle and cap immediately, to keep oxidation to a minimum. Recommended activities and supplements to support your cleanse: ***These activities help eliminate newly released/surfaced toxins so they don’t build up and cause detox symptoms, such as headaches, constipation, breakouts, fatigue. ● epsom salt bath, 1/2 cup epsom salt in warm/hot bath + optional 10-15 drops lavender essential oil (great way to end your day) ● sauna (regular or infrared) or steam room (great way to end your day) ● light exercise, ie stretching, yoga, walking, dance, swimming (stretching recommended in the morning and before bed) ● meditation, or simply close your eyes and keep your attention on your breath (recommended in the morning) ● hydrotherapy (alternating between hot and cold water temperatures during your shower and/or ending with a cold shower) ● oil pulling (see our resource guide) ● massage, lymphatic drainage or deep tissue ● colon hydrotherapy aka colonic or at-home enemas (ideal before, during and after cleanse) ● probiotics to support your gut microflora (especially recommended if you have a colonic/enema; powder preferred (can be stirred into green juice or water,) but if you can’t find a powder, pill is fine) ● chia pudding (chia seeds soaked in water or nut milk) (ideal before bed) ● kombucha (probiotic beverage) ● gentle laxative teas or powders; recommended brand: traditional medicinals “herbal laxative tea or smooth move” or triphala powder (ideal in the morning if you’re feeling constipated) ● magnesium citrate; recommended brand: inno-vite, http://www.healthyplanetcanada.com/store/index.php?main_page=product_info&product s_id=2818; ideal at night before bed if you’re feeling constipated, ie if you haven’t passed stool for the day; I tend to avoid pills during a cleanse, but this is an option if you don’t want to drink the teas or manually cleanse the colon) ● salt water flush (ideal first thing in the morning on an empty stomach; I like to complete 2-3 salt water flushes during a 10-day detox) ● Liquid iron, B12, B-complex, vitamin D Note: if you are drinking green smoothies or fiber drinks as part of your cleanse, it is likely you will pass stool naturally, or with the help of chia seeds or a bedtime laxative tea. It is still recommended to do a flush early on in the cleanse, when toxins have surfaced. Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | [email protected] | www.livingrhea.com 4 Your Guide to Optimal Living Salt Water Flush Recipe: (optional; must be done on an empty stomach, ie first thing in the morning; see salt-water flush explanation below entitled “helping the cleansing along”) - 1 liter (quart) water - 2-2.5 tsp unrefined sea salt or pink himalayan salt - Juice of a lemon or lime (optional, I don’t use lemon/lime, but it can help ease the taste) Add salt to warm water (mix a small amount of hot water with room temperature to make drink warm) and stir until dissolved. Drink the salt water at your own pace over the next 5-30 minutes. If you don’t have a bowel movement within an hour you’ll need to mix another glass of salt water (this time 1 tsp of salt in a cup of water). Wait at least an hour before having anything other then water. Stay close to a bathroom until the purge moves through. Other tips & reminders: ● Please see your healthcare practitioner if you’re on medication or concerned about your health in any way (metabolic disorders, blood sugar irregularity, cancer, etc). ○ If you’re diabetic or sensitive to blood glucose, it’s best to avoid sweet juices containing beet, carrot, pineapple, etc. ● It is recommended you request a blood test before and after the cleanse to track your own results. ● Another useful and highly recommended method of tracking your cleanse is by documenting your progress via journaling or video blogs. I’ve attached a printer-friendly journal template for your use. ● You are welcome to participate in this cleanse in any way shape or form. This means you are not obliged to only stick to juices and to complete the cleanse for the entire 10 days. Juice cleansing will of course maximize the detox process, but it’s not for everyone. Listen to your body. ● If you absolutely feel you can no longer continue, it’s OK to stop! Don’t be hard on yourself. Instead smile and be proud that you listened to your body. There will be many cleansing opportunities now that you’ve introduced it into your life so don’t worry about missing out this time. And as mentioned above, feel free to continue to take part, but on a different scale (1 or 2 juices/day versus only juices). ● Share your progress with the group! Post your favourite recipes, videos, thoughts, experiences, insights - all of it. Let’s keep each other motivated. Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | [email protected] | www.livingrhea.com 5 Your Guide to Optimal Living Dr. Rhea’s Juice Recipes: The following recipes have been adapted from various reputable juice cleanses. Feel free to use your own, add to or modify these as you see fit. 80/20 Green Alkalizing Juices: For ease of shopping (and mind), choose 1 80/20 recipe and repeat for 1 or more days in a row (~ 3 consistent days) Detox Queen 4 stalks celery 1 cucumber 4 large kale leaves and stems Handful cilantro Handful sunflower sprouts, green pea shoots or other sprouts like alfalfa, broccoli 1 green apple or pear 2-inch of ginger ¼-½ lemon, peeled Add: 2 carrots for additional sweetness Variation: Substitute ginger with ⅛- ¼ fennel bulb Green Burst 4 stalks celery 1 cucumber Handful kale Handful romaine Handful spinach Handful parsley 1 green apple or pear 2-inch of ginger ¼-½ lemon, peeled Variation: Substitute parsley with ½ cup broccoli and stems Field of Greens 2 cucumbers ½ zucchini Handful spinach Handful parsley Handful cilantro 1 green apple or pear ½-1 lemon, peeled Add: 2-inch of ginger Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | [email protected] | www.livingrhea.com 6 Your Guide to Optimal Living Variation: Substitute green apple with tomato Green Garden 1 large wedge green cabbage 1 large bunch dandelion greens Handful romaine 2 carrots 1 green apple or pear 2-inch ginger Add: ½ lemon, peeled Variation: Substitute dandelion greens with chard, spinach or kale Revitalizing Rainbow 4 stalks celery 1 cucumber Handful romaine 2 collard leaves and stems ½ cup broccoli and stems 1 tomato ½ red, orange or yellow bell pepper ½-1 lemon, peeled Add: 1 clove garlic Morning and Afternoon Refreshers Juices: For ease of shopping (and mind), choose 1 refresher recipe and repeat for 1 or more days in a row (~ 3 consistent days) Digestive Dream 2 stalks celery 1 cucumber Handful cilantro Handful sunflower sprouts, green pea shoots or other sprouts like alfalfa, broccoli 1 pear ¼ medium pineapple Add: 1 green apple Variation: Substitute pineapple with papaya Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | [email protected] | www.livingrhea.com 7 Your Guide to Optimal Living Comfort Cleanser 2 large kale leaves Handful parsley Handful sunflower sprouts, green pea shoots or other sprouts like alfalfa, broccoli 1 broccoli stem 1 green apple ¼ medium pineapple Add: 1 pear Variation: Substitute parsley with mint Happy Hydration 1 cucumber Handful mint Handful cilantro Handful romaine 2-inch ginger 1 apple Add: ¼ pineapple or 2 carrots Tasty Treat 5 carrots 1 medium beet and greens 1 green apple or pear 2-inch ginger ½ lemon, peeled Add: 1 parsnip Variation: Substitute beet greens with romaine and/or spinach Sweet Cleaner 3 carrots 1-2 beets handful romaine ½ fennel bulb 1-inch turmeric Add: 1 green apple or pear Variation: Substitute turmeric with ginger For Smoothie Recipes and Inspiration, check out my album here: https://www.facebook.com/media/set/?set=a.511991548846468.1073741826.397072023671 755&type=3 Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | [email protected] | www.livingrhea.com 8 Your Guide to Optimal Living Shopping List for 3 days: Example - Green Burst: 4 stalks celery x 3 = 12 stalks celery (3 bunches) 1 cucumber x 3 = 3 cucumbers Handful kale x 3 = 2 bunches kale Handful romaine x 3 = 2 bunches romaine Handful spinach x 3 = 2 bunches spinach Handful parsley x 3 = 2 bunches parsley 1 green apple or pear x 3 = 3 apples or pears 2-inch of ginger = 1 large piece ginger ¼-½ lemon, peeled = 2 lemons Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | [email protected] | www.livingrhea.com 9 Your Guide to Optimal Living Helping the Cleansing Along (Excerpt from The Master Cleanse by Tom Woloshyn) As this is a cleansing diet, the more you can assist Nature to eliminate poisons, the better. IF YOUR SYSTEM FEELS UPSET, IT IS BECAUSE YOU ARE NOT HAVING SUFFICIENT ELIMINATION. Avoid this possibility by following the directions completely. Above all, be sure you have two, three, or more movements a day. This may seem unnecessary not eating solid food, but it is Nature’s way of eliminating the waste it has loosened from the various cells and organs in the body. They must leave the body some way. It would be just the same as sweeping the floor around and around and never removing the dirt from the house if the wastes were not passed out. The better the elimination, the more rapid will be the results. A laxative herb tea is found to be the best helper for most persons. It is a good practice to take a good laxative herb tea right from the beginning— the last thing at night and first thing in the morning. There are several good laxative teas. They are best taken in a liquid form. Buy them in your health food store. Another Cleansing Aid: Internal Salt Water Bathing As it is necessary to bathe the outside of our bodies, so it is with the inside. This method will cleanse the entire digestive tract while the colonics and enemas will only reach the colon or a small part of it. Colonics can be expensive while our salt-water method is not. Directions: Prepare a full quart of lukewarm water and add two level (rounded for the Canadian quart) teaspoons of sea salt. Do not use ordinary iodized salt, as it will not work properly. Drink the entire quart of salt and water first thing in the morning. This must be taken on an empty stomach. The salt and water will not separate but will stay intact and quickly and thoroughly wash the entire tract in about one hour. Several eliminations will likely occur. The salt water has the same specific gravity as the blood, hence the kidneys cannot pick up the water and the blood cannot pick up the salt. This may be taken as often as needed for proper washing of the entire digestive system. If the salt water does not work the first time, try adding a little more or a little less salt until the proper balance is found; or possible take extra water with or without salt. This often increases the activity. Remember, it can do no harm at any time. The colon needs a good washing, but do it the natural way—the salt water way. It is quite advisable to take the herb laxative tea at night to loosen, then the salt water each morning to wash it out. If for some reason the salt water cannot be taken in the morning, then the herb laxative tea must be taken night and morning. Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | [email protected] | www.livingrhea.com 10 Your Guide to Optimal Living Recharge Restore RAWjuvenate Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | [email protected] | www.livingrhea.com 11 Your Guide to Optimal Living With Love, Dr. Rhea Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | [email protected] | www.livingrhea.com 12 Your Guide to Optimal Living This content is the property of Dr. Rhea Mehta. Feel free to share, but please maintain reference. If you would like private coaching or for media inquiries, please contact [email protected]. Love. Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | [email protected] | www.livingrhea.com 13
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