Welcome to Your 5 Day Liver Cleanse!

The goal of this week’s cleanse is to reduce the body burden of toxins, and reset your appetite.  The cleanse will help reduce sugar, carbohydrates and processed food cravings.  The other goal is to let the body flush out the toxins that have built up so you can start the summer out squeaky clean!  The cleanse recipes follow along with Dr. Rittling’s cookbook: Deliciously Vegan and Now Gluten Free.  If you don’t have it already stop by and pick up a copy.  Below are some basic guidelines followed by a sample plan for the week. Look for our pictures and tips through the week on our Facebook and Instagram for inspiration and support.  Have a clean and healthy week!


Basics

You can eat (choose organic):

  • All fruits and vegetables – as much as you want, all day long (cooked and raw). Vegetables which are best to include are: Broccoli, cauliflower, beets, sweet potatoes, brussel sprouts, artichokes, garlic, onions and greens. 
  • Vinegars (apple cider, balsamic)
  • All spices
  • Walnuts and Almonds
  • Dried Garbanzo, Adzuki and Black beans that have been soaked for 24 hours and then cooked
  • Raw Honey

You can drink:

  • Water (and drink plenty of it!!)
  • Herbal teas (hot or iced). The best ones to consider are: Every day Detox Tea, Ginger, Peppermint, Roasted Dandelion (all Traditional Medicinal).  You can also use Yerba Mate if you are really missing caffeine and need a little boost.
  • You can use in limited amounts:
  • Salt (sea salt only)
  • Oils (olive, flax, hemp, coconut)
  • Only the following whole grains if needed: brown rice, quinoa, millet, amaranth, steel cut oats.  If you can, try and avoid grains altogether.  However, if the cleanse feels too intense, or you need an extra boost if you working, parenting, etc., you may use the grains listed.

You are avoiding:

  • Alcohol
  • Sugar
  • Processed foods
  • Grains including  white flour/refined carbohydrates
  • Caffeine
  • Diary
  • Most beans and nuts

Every morning:

Start the morning with a liver flush drink. Blend together the following:

  • 1 TBS of cold pressed flax oil
  • 1-2 cloves of garlic
  • ½ tsp fresh chopped or grated ginger
  • Juice of one lemon
  • 1 cup of fresh Orange, Apple or Grapefruit Juice
  • Dash of cayenne pepper
  • Water

Try it at least once, it is not as bad as it looks.  If this is impossible for you to do for the rest of the cleanse, then you may substitute:

  • 2 TBS apple cider vinegar
  • 1 tsp of raw organic honey
  • Juice of 1 lemon
  • Water

Every Night:

  • Castor oil packs: Saturate a flannel cloth with castor oil.  Place the cloth over your liver (your liver is on your right side under your breast).  Place a heating pad or hot water bottle on top of the cloth.  Leave on for 30-45 min.  This should be done while you relaxed and sleepy, either before you go to bed or right when you wake up
  • Epson salt baths: Take an Epson salt bath for at least 20 minutes with 2-3 cups of Epson salt (you can include some of you favorite essential oils), followed by:
  • Skin brushing: Use a body brush (you can purchase at most health food stores) or lofah and brush the skin toward the center of the body.  Start with the neck and brush down.  Then go to the hands and brush towards the heart and include the under the armpits.  Finally brush up the legs, including the groin area upwards. 
  • Skin Message: Moisturize and message your skin using organic coconut oil.  Message the skin all over, paying special attention around inflamed areas.  You can do this after a bath or if you do it before the bath, make sure to include your scalp in the message.

Food Plan:

Saturday:

  • Go grocery shopping
  • Soak almonds for almond milk
  • Soak garbanzo beans

Sunday:

  • Make veggie stock for the week (pg. 50 DVANGF)
  • Chop veggies for the week
  • Make almond milk
  • Make Monday’s lunch and salad dressing
  • Make Roasted Garlic Hummus
  • Make Lentil Soup  

Monday:

  •  Liver Flush Drink on waking
  • Breakfast: Smoothie or Juice  (see smoothie and almond milk recipes at bottom)
  • Mid-morning: 1 cup of herbal tea
  • Lunch: Large salad of spinach, cucumbers, roasted beets, avocado, apple and walnuts with  Apple Cider Vinegar Dressing, omit dijon mustard (pg 47 DVANGF)
  • Snack: Carrots, broccoli, cauliflower or any other raw veggies and roasted garlic hummus (pg 18 DVANGF)
  • Dinner: Lentil Soup, add broccoli when sauteing veggies and chopped fresh tomatoes before serving (pg. 57 DVANGF)
  • Soak Black beans for Wednesday’s dinner
  • Roast Spaghetti squash for Tomorrow’s Dinner 

Tuesday:

  • Liver Flush Drink on waking
  • Breakfast: Smoothie or Juice  
  • Mid-morning: 1 cup of herbal tea
  • Lunch: Leftover Lentil Soup
  • Snack: Apple with Almond Butter
  • Dinner: Roasted Tomato and Eggplant with Spaghetti (squash), sub spaghetti squash or zucchini noodles for spaghetti (pg 70 DVANGF) and a side of roasted artichokes.  
  • Prep Lunch and make salad dressing for tomorrow
  • Cook black beans for tomorrow’s dinner
  • Cook sweet potato for tomorrow's snack

Wednesday:

  •  Liver Flush Drink on waking
  • Breakfast: Smoothie or Juice
  • Mid-morning: 1 cup of herbal tea
  • Lunch:  Spinach salad with red onion, strawberries, avocado and almonds with Herbed Balsamic Dressing, omit Dijon (pg 47 DVANGF)
  • Snack: Sweet potato with coconut oil and cinnamon
  • Dinner: Grilled Veggie Fajitas, use a collard green for a tortilla (pg 90 DVANGF), Cilantro Lime Dressing (pg 33 DVANGF), omit cashews and replace with ½ avocado (make enough filling and dressing for tomorrow’s lunch)

 Thursday:

  •  Liver Flush Drink on waking
  • Breakfast: Smoothie or Juice
  • Mid-morning: 1 cup of herbal tea
  • Lunch: Grilled Veggie Fajita on a salad bed of greens with tomatoes and Cilantro Lime Dressing
  • Snack: Walnuts and Pears
  • Dinner: Asian Noodle Soup (pg 61 DVANGF), omit: chili garlic paste, hoisin sauce, rice noodles, tofu and chopped peanuts.  Replace soy sauce with Bragg’s or coconut aminos. Add: ½-1 chopped jalapeno and 1 cup of sliced mushrooms when sautéing veggies and 1 cup of edamame when the stock is added.  If you have a spiralizer, you can substitute spiralized carrots for rice noodles. 

 Friday:

  • Liver Flush Drink on waking
  • Breakfast: Smoothie or Juice
  • Mid-morning: 1 cup of herbal tea
  • Lunch: Left over Asian Noodle Soup
  • Snack: Almond butter on celery
  • Dinner: Lentil salad (pg 45 DVANGF) with Lemon Vinaigrette Dressing (pg 48 DVANGF) omit Dijon and a side of brussel sprouts roasted with garlic, olive oil, salt and pepper.  

Smoothie recipe ideas:

  • ½ cup of blueberries, strawberries, blackberries or raspberries
  • ½ avocado
  • A handful of greens: spinach, kale, parsley, chard, romaine lettuce, wheat grass
  • 1 TBS almond butter
  • 1-2 TBS of ground flax or chia seeds
  • 8-10 oz of water or homemade almond milk
  • Optional Additions:  
  • Unsweetened Cocoa powder or nibs
  • Medicinal Spices: ginger, cayenne pepper, turmeric, mint, cinnamon, nutmeg   
  • Other detoxing goodness: chlorophyll, chlorella, spirulina

Almond Milk Recipe:

  • 1 cup organic raw almonds
  • 3 cups water to soak the nuts
  • 5 cups water to make the milk

Cover nuts with water and soak overnight in the fridge.  Drain the nuts, place in high power blender and add 5 cups of water and blend for 3-4 minutes.  Strain through cheese cloth or fine mesh strainer(save the left over ground nuts, spread on a baking sheet and dry over night, store in air tight container). Place in air tight container in the fridge.


If you run into any trouble:

  • It is normal to feel foggy, tired, itchy, nauseous and irritable during the first few days of a cleanse.  However, if you are vomiting, have palpitations of the heart, visual changes or shortness of breath, please stop and call your doctor.   
  • Constipation:  If you run into this issue, then add in the allowed whole grains, do an enema or take 4-6 grams of vitamin C to help move the bowels.  If you cannot move the bowels after this, then a colonic maybe necessary.  Remember the goal of the cleanse is to reduce the body burden of toxins, constipation will increase your body burden.

Ending:

  • Because you have just cleansed, your system is open and vulnerable to any input at this time.  Please be conscious of how you end your cleanse.  Jumping right back into old habits will be damaging on the system.  Slowly add things in over the next 3 days and pay attention to any symptoms that arise when you add back in a food or behavior you can cut out. 
  • Congratulations!  You have completed your cleanse.  Next time it won’t be so hard ;)