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4 Seasonal 14-Day Meal Plans for Vibrant Health gluten-free vegan grain-free the DECADENT DETOX4 seasonal 14-day meal plans for vibrant health BY TESS MASTERS AND KAREN KIPP The Decadent Detox by Tess Masters and Karen Kipp The Decadent Detox Publication Date 4th Century B.C. 1.0 June 2016 "Everyone has a doctor in him; we just have to help him in his 2.0 January 2018 work. The natural healing force within each one of us is the greatest force in getting well....to eat when you are sick, is to feed Authors your sickness." — Hippocrates Tess Masters and Karen Kipp Photography 15th Century Trent Lanz "Fasting is the greatest remedy—the physician within." — Philippus Paracelsus Styling Alicia Buszczak 18th Century "The best of all medicines is resting and fasting." Published by — Benjamin Franklin Liquid Capital, LLC thedecadentdetox.com 21st Century Copyright © 2016, 2018 by Tess Masters and Karen Kipp. "Fasting is the single greatest natural healing therapy. It is nature's ancient universal 'remedy' for many problems. Photographs copyright © 2016 by Trent Lanz Animals instinctively fast when ill." — Elson Haas, M.D. in Staying Healthy with Nutrition All rights reserved. No part of this publication may be reproduced, stored, or transmitted in any form or by any means, electronic, mechanical or otherwise without prior written consent from the publisher. Disclaimer The author and publisher will not be held liable for the use or misuse of information in this book. The information shared here does not replace the guidance of a qualified medical practitioner. Please consult your healthcare professional before participating in this cleanse, particularly if you have existing medical conditions or concerns. table of contents Welcome . 06. Why Is Cleansing Beneficial? . 08 . Are You Toxic?. .09 Sources Of Toxins . 10. The Detox Dynamo Cleanse—Day By Day . .11 . Cleansing vs Fasting . .12 Medically Observed Effects Of Fasting . 14 . What Happens Inside Your Body During Fasting . .17 . Breaking The Fast Responsibly And Safely . .18 . What To Expect During A Cleanse . 22. Detox Tips . 24 . Keep Clean Between Cleanses . 34. Menu Plans . .38 The Recipes . .56 Tasty Snack List . .218 Shopping Lists . 220 . Juice Glossary . .233 . The Dirty Dozen PlusTM . .265 The Clean 15TM . .265 . More About Tess . .266 . More About Karen . 268 . Resources . 270 . welcome! Are you ready to feel better, have more energy, sleep more deeply, breathe more your body back to solid food. We’ve created accessible, effective, and enjoyable freely, think more clearly, and feel more vibrant and healthier overall? detox experiences. Living and eating should be decadent and fun, even when you’re cleansing! From the dawn of medicine, millennia ago, ancient and modern civilizations have recognized fasting as a tool for healing and renewing the body, mind, and spirit. We recommend a cleanse at the change of each season, so we’ve developed four Giving the body a rest from solid food and nurturing it briefly with easily digested, specific programs, for summer, fall, winter, and spring. Eating in harmony with nutrient-dense juices can improve health. nature and in keeping with the seasons supports the body’s built-in health and cleansing processes. Foods harvested in the spring, like asparagus and greens, For us, no wellness tool stands out more for its ability to repair and renew the promote detoxification after winter, while foods grown in the summer, like berries, body in a short timeframe than cleansing and fasting. Karen has been facilitating melon and cucumber, help to cool our bodies and keep us hydrated. In the colder cleanses and fasts for over 20 years, working with thousands of clients. Tess, who’s months, warming root vegetables help to strengthen and sustain the body. By been juice fasting one day each week for 10-plus years, and doing a more sustained eating local, seasonal produce we support our communities, reduce our carbon juice fast at the beginning of each season, can attest first hand to the power and footprints, and get fresher, better-tasting food that’s easily available. benefits of this practice. The differences between cleansing and fasting can be confusing. As we use the We met through our work, and after discovering many common elements to our terms in this book, the “cleanse” is the entire 14-day program of clean eating, and wellness philosophies, teamed up to bring our version of cleansing and juice fasting the “fast” is the 3-day period of juices only, coming in the middle of the cleanse to a larger community. Karen’s experience in coaching and Tess’s arsenal of easy (Days 8 to 10). Though the recipes vary from one seasonal cleanse to another, the healthy recipes came together initially in a set of 3-day juice fasts, one for each program’s structure and schedule remain the same all year. Ideally, you’ll begin season, offered free online. As these fasts gained popularity, we were inundated each program on a Friday morning (or whatever day leads into your weekend or with requests for a comprehensive seasonal cleanse program. the period in which you have a regular break), so you’ll come to the juice fast 8 days later, and will have the opportunity to rest. Cleansing and fasting (juice fasting in particular) have rapidly become hot topics. The array of programs available can make it difficult to decide what’s the right Season by season, you have the option to participate in the cleanse during a specific one for you at any given time. To cleanse in the healthiest way, and harvest the time period with our online cleanse group. Fasting with others, in a community, fullest results, juice fasting is a great asset. Many programs omit information makes the practice more enjoyable and offers the opportunity to support each supporting a careful and responsible fast, or overlook a fast altogether. The result other and share resources. If this collaborative aspect appeals to you, you may want is an incomplete detox or an uncomfortable detox experience. A successful and to subscribe to the guided experience, in which we’ll connect with you on each responsible fast calls for adequate transitions, both going in and coming out. The of the 14 days with daily emails and videos, weekly calls, bonus books and charts, foods you eat directly before and after a fast are especially important. a progress journal, guided meditations, a private facebook support group, and other resources to enhance your results. Our website provides further information Our 14-day program puts every resource you need at your fingertips, and makes on how personal, hands-on guidance helps participants get the most out of our transitioning into and out of a juice fast safe and easy, and helps you get the full, seasonal cleanses. amazing benefits from this practice. Our step-by-step guide includes a complete 14-day menu—for breakfast, lunch, dinner, snacks, and drinks—a full 7 days of This may be your first time cleansing, or you may have fasted with us before, or delicious, clean eating that eases the body from cleansing to fasting and back to tried juice fasting or cleansing elsewhere. Whether you’re here to initiate or expand clean eating. All of the recipes are gluten-free, vegan (dairy-free and egg-free), on your cleansing practice, we welcome your participation in our 14-day program. grain-free (paleo-friendly), and low in natural sugar. The plan continues with 3 days of juice fasting, and then 4 days post-fast guidance and recipes to transition Let’s get healthy! 6 thedecadentdetox.com thedecadentdetox.com 7 As part of our commitment to spreading wellness, we’ll donate 5% of the are you toxic? profits of this book to a charitable organization working to improve wellness for children. For more information about our chosen charity for this “Problems with detoxification form one root of illness. If you feel lousy, it’s likely year, please visit our website. you’re toxic.” — Dr. Mark Hyman, in Is There Toxic Waste in Your Body? Before you begin a cleanse, it’s important to gauge your state of wellness. This will juices vs. smoothies get you started on a good footing, and enable you to track your progress. Take note of how you feel before the detox process, and then compare that to how you feel during We often get asked to weigh in on “juicing versus blending,” like it’s a contest or a and after the cleanse. prize fight. We both drink juices and smoothies, with different benefits in mind, and recommend both. Green smoothies and whole blended juices retain the nutrients This checklist of common symptoms of toxicity—many and varied—can serve in skins, piths, and seeds, along with fiber, which slows down the assimilation of you as a guide: sugars and pushes food through the digestive system, binding and bulking toxins to assist the body in expelling them. Fresh juices, either with their pulp or strained, • feeling “yucky,” sluggish, or lacking energy, for no apparent reason provide a more concentrated, nutrient dense food, and facilitate a less vigorous • food cravings digestive process, reserving energy for detoxification and regeneration. That’s especially helpful in periods of illness or during a cleanse. Specifically for fasting, • sore muscles/aches and pains we recommend drinking fresh juices strained to remove as much of the pulp as • indigestion/reflux possible. • digestion problems such as diarrhea/constipation and/or bloating and gas why is cleansing beneficial? • arthritis • unexplained weight gain or inability to lose weight/cellulite/water To achieve optimal wellness we need to cleanse our bodies actively. Critics and retention skeptics tend to argue that nature designed our bodies to do this for themselves, continuously.
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