Nourish Your Body: A 21-Day Revitalizing Cleanse-The Revitalizing Cleanse


The Revitalizing Cleanse


The Revitalizing Cleanse section is designed to aide your body’s ability to eliminate toxins that have been stored in your body.  It is a 7-12 day program focused on eating healthfully and encouraging your body to eliminate stored toxins.


How to perform the Revitalizing Cleanse:

  • Continue to avoid

    • Refined sugar (white/brown sugar, high fructose corn syrup, sucrose, evaporated cane juice, etc.)

    • Artificial sweeteners (aspartame, sucralose, Splenda, Equal, Sweet N’Low)

    • Caffeine (coffee, black tea, green tea, energy drinks, etc.)

    • Alcohol (wine, beer, liquor, etc.)

    • Refined grains (white flour, white rice, pasta, bread, bagels, etc.)

  • Begin to avoid

    • Dairy (milk, cheese, butter, cottage cheese, yogurt, imitation milk products, milk chocolate, ice cream, half and half, whey, and casein)

    • Wheat (whole wheat, sprouted wheat, wheat flour, most crackers, breads, etc.) 

    • Eggs

    • Soy

    • Corn

  • Food that you should eat

    • All of the fruits you want.  Berries, berries, berries, they are full of antioxidants and will help your body get rid of the nasty stuff it’s cleansing from your liver.  You can get organic frozen berries that aren’t too expensive from Trader Joe’s, Sprouts, and Costco. 

    • All the vegetables that you want.  You may steam, roast or eat raw. The more variety of veggies you eat, the easier the cleanse will go.  Broccoli, cauliflower, beets, sweet potatoes, brussel sprouts, artichokes, garlic, onions and greens will help the cleansing process even more.

    • The more garlic and onions the better.  Garlic and onions stimulate your liver to flush toxins.

    • You should try to eat as much organic fruits and veggies that you can afford. See the Pre-Cleanse handout for the most important fruits and veggies to buy organic.

    • Nuts.  You may have roasted or raw nuts, and nut butters.  Trader Joe’s has a great selection of nuts and nut butters. (Almond, cashew, and macadamia are examples of some nut butters)

    • Beans, only if you do not have issues with beans (gas or bloating after eating beans)

    • Unrefined whole grains.  Oatmeal, brown rice, quinoa, millet, barley, buckwheat, and amaranth.  No whole wheat pasta, and no whole wheat breads (its refined)

    • All the herbs and spices you want.  Veggies can get pretty boring if you don’t season them well. 

    • You can drink any herbal teas.


Meal Options for breakfast

  • A Smoothie:  you can use bananas, frozen berries, unsweetened non-dairy milk.  Try adding some ground flax seed and/or some almond butter; these will help you feel full for a couple hours.

  • Steel Cut or Gluten Free Oatmeal:  be sure to read the label, watch for added sugar.  Try adding a handful of nuts, some flax seed meal and/or berries into the oatmeal.

  • Fruit: Try slicing up an apple or banana and dipping it into cashew butter.

Suggestions for lunch

  • Green Salad: try adding a few handfuls of beans, nuts or chicken/fish onto the salad if you are craving protein.  Watch the salad dressing; most prepared dressings have a bunch of unhealthy ingredients. 

    • Try making your own:

      • 1 Tbsp olive oil, 1 Tbsp lemon/orange juice and salt and pepper

      • 1 Tbsp olive oil, 1 Tbsp apple cider vinegar and salt and pepper.

    • Annie’s, Bragg’s and Newman’s Own are healthier ready-made salad dressings

  • Brown rice with steamed veggies, olive oil, a splash of apple cider vinegar, salt and pepper

  • Left-overs from dinner last night.  Make an extra serving when making dinner, pack the left-overs and have for lunch

  • Homemade soup

 Suggestions for dinner

  • ·You can roast beets, squash, carrots, sweet potatoes, walnuts and onions in some olive oil, salt, pepper, and basil. Serve over quinoa, or brown rice.  If you make extras, the roasted veggies are great over a salad the next for lunch

  • Steam broccoli, cauliflower, and carrots.  Finish them off with some olive oil, salt, pepper, thyme, and parsley.  Place the veggies on top of some brown rice.


Supplements to increase the cleansing process

  • Continue taking 1000 milligrams of vitamin C 3 times a day

  • Lipsomal Glutathione 50-100mg once a day or NAC 600mg 1-3 times a day

  • Liver-C: please contact your doctor to see if this supplement is appropriate for you

  • Increase the ground flax seed to 1 tablespoon a day


Helpful tips to increase toxin elimination

  • Try a liver flush: Mix 3 tbsp of olive oil, 1-2 cloves of garlic, the juice of one lemon and one orange in a blender, and drink.  I have a hard time drinking this, so I use it as a salad dressing.

  • Drink lots of water and herbal tea!  Traditional Medicinals makes “everyday detox” tea that’s really good.  It has a licorice taste to it so if you don’t like licorice you won’t like this.  Peppermint, ginger, turmeric, and chamomile are other choices.  Yerba mate tea will give you a nice boost of energy without containing caffeine, the one I like is called yerba mate royale by Wisdom of the ancients.

  • Epsom salt baths are good to take on a nightly basis to help your body get rid of toxins and stress.

  • Exfoliation is also a helpful way to remove toxins; you can do this every day with a sugar scrub or a dry skin brush

  • Yoga or gentle stretching will help stimulate the lymphatic flow of your body.  Your lymphatic system carries all the toxins to your liver where they are removed from your body.  The faster it is flowing the more efficiently your body can remove the toxins.

  • Be mindful of what you are listening to and watching.  Avoid scary, disturbing or upsetting TV shows, podcasts or news.  Fill your eyes and ears with positive, uplifting and motivating media.  This is a great opportunity to disconnect from electronics.  Read a book, listen to music instead of watching TV.

Dr. Carrie RittlingComment