7 DAYS OF ME

7 DAYS OF ME JANESCE VITAL CLEANSE Janine Tait & Sheryl Nicholson

Feeling good and looking beautiful.

It’s within you...

CONTENTS

4 About Us 6 Introduction 10 Janesce Vital Cleanse Menu 14 Janesce Vital Cleanse Tips 16 Other Cleansing and Beautifying Rituals 24 Shopping Guide 26 Breakfast 31 Lunch 32 7 DAYS OF ME Vital Cleanse Lunch Tips 38 Suggested Meal Planner 46 Dinner 60 Techniques 64 Extras 74 Coming O the 7 DAYS OF ME Cleanse 75 Tips for Healthy Eating 76 Janesce Menu for Feeling Good

ABOUT US Janice Sarre Smith is a naturopath and nutritionist, with over 40 years experience in the treatment of skin.

From an early age Janice learnt how nature provides everything we need to keep healthy. Collecting vegetables from her father’s organic garden, gave her an understanding that good soil grows strong plants that support our health.

Fuelled by a desire to help people, Janice went on a path of discovery by studying the healing effect of herbs and plant extracts, and essential nutritional elements for well being. She studied the human body at medical school

and completed many courses on herbs and nutrition; she also studied and researched in England, Germany, Austria and France.

In 1968 Janice began a small consultation service, “Beauty Through Nutrition” advising people on how to treat skin conditions through good nutrition and herbal remedies. Her mantra was always that nature provides what we need to maintain good health, and as her business grew, so did her reputation as a specialist in her field.

Skin, as a mirror of the internal state of the body, became a focus of attention for Janice and she started developing simple but effective programs to treat skin problems.

Throughout this time Janice was always looking for the best natural products for her clients. However many times she was frustrated by the quality or limited range available.

So she decided to create her own and founded Janesce Skin Care in 1986. With the knowledge that she

had acquired on plants, herbs and physiology of the skin over her 20 years as a consultant, she was finally able to develop products that would bring real results for her clients.

Janice Smith takes an intelligent, responsible approach to modern skin care using the ancient belief and knowledge of the healing power of plants used internally, through diet, and externally, through the pure, active range of Janesce.

Janine Tait is the owner of Lox Spa in Tauranga and the Janine Tait Group; post-graduate trainers for beauty therapists and the nationwide distributors of the Janesce skincare and Bestow Skin Food.

A qualified beauty therapist for nearly 30 years, Janine started out in business at the age of 21 when she purchased her first clinic.

Twenty years ago, Janice Sarre Smith introduced Janine to the concept of using food to treat skin and since then she has become increasingly interested in the connection between health and beauty. Janine now believes that beauty is not just skin deep; it comes from the inside. The lotions and potions you put on your skin (while important) are only half the story. For truly glowing, vital skin, it helps to understand the secrets of working from the inside.

To extend her knowledge in this area Janine has recently completed her study in Nutritional Medicine.

She now uses this knowledge combined with the experience she has gained from working with Janice Sarre Smith to help her clients’ acheive glowing, beautiful skin.

Sheryl Nicholson is based in Waihi Beach and has her own graphic design company and food blog - The huia tree.

She has blended her graphic design skills of 20+ years and more recently, photography skills with her passion for food to help bring this book to life.

Sheryl has always been a foodie and believes that the sharing of food brings people together.

Three years ago Sheryl was diagnosed with invasive breast cancer, needless to say this has brought about a complete change of diet and lifestyle. Sheryl has become very interested in exploring the healing power of food.

With Sheryl’s history of food blogging and involvement with food magazines, the creation of our cookbooks has been a natural step.

WHAT MIGHT YOU EXPERIENCE ON THE 7 DAYS OF ME VITAL CLEANSE PROGRAMME?

The more closely you eat an all-raw diet of fruits and vegetables while cleansing, the more likely you will experience cleansing reactions. A cleansing reaction occurs when the body releases toxins or wastes faster than it can eliminate them.

Examples of cleansing reactions may be headaches or stomach aches (as a result of salt, sugar or caffeine withdrawal), bad breath, changes in elimination, sweating, tiredness or exhaustion, changes in sleeping patterns or a feeling of lightheadedness. You may also experience changes in your digestion and bowel habits.

These physical symptoms are part of the process and should be looked upon as a positive intervention. And don’t panic, they will subside! These changes should correct themselves within three to five days, when you should start to feel lighter and more energized.

If you find the effects are just too taxing, relax and drink a cup of green tea. Add honey if desired, although only if you don’t suffer from candida overgrowth. Green tea is helpful in absorbing toxins before they react with your cells and gives you a little ‘pick me up’.

WILL I LOSE WEIGHT WHILE ON THE CLEANSING PROGRAMME?

Many people have reported weight loss from this programme. While it is not designed specifically for this purpose, one of the benefits of a cleansed body and a healthy colon and liver is that you do release stored toxins and cellular wastes.

With improved digestion and elimination, you’ll find better assimilation of your food and less toxic storage. If your body requires weight loss this will occur, but if you’re in a healthy weight range, your weight is less likely to change.

THE FIRST STEP TO A HEALTHIER YOU…

Making the choice to undertake the Janesce Vital Cleansing Programme is a wonderful investment in your total physical and emotional health. It has very positive effects on your physiology, energy levels and self-esteem. The choice to put your health first is one of the best decisions you will ever make and there is no time like the present BUT like all things it requires choice, commitment and a positive mental attitude.

Preparation is the key and this book is designed to help you be as organised as possible. The moment you don’t prepare ahead is when you’re most likely to allow negative food and drink choices to sneak in.

This week is not about deprivation and what you can’t have; it’s about nurturing your body with tasty, fresh, wholesome food and taking time to rest and repair. Enjoy the process of looking after yourself and consider it a gift to yourself - your body’s ‘health retreat’ away from your normal routine. Once you’re feeling more vital, re-energised and beautiful, it’s always worth it!

IMPORTANT THINGS TO REMEMBER: Get a good night’s sleep - this helps your body have the most energy available for cleansing.

Reduce or limit exercise during the Cleansing Programme to avoid overexhausting the body. A gentle walk or breath-based exercise like yoga, Pilates or Tai Chi will support the cleansing process better than strenuous exercise will.

BREAKFAST

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QUINOA PORRIDGE Enough for two breakfasts 1 cup of quinoa 1 cup of milk (of choice) 1 cup of water 1 teaspoon of cinnamon ¼ cup dates, chopped ¼ cup dried cranberries ¼ cup sunflower and pumpkin seeds ½ an apple, grated 1 dessert spoon of Bestow Beauty Oil 1 tablespoon of honey if desired

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Soak the quinoa seeds overnight. In the morning, rinse thoroughly and drain.

Place quinoa, milk, water, honey, dates, cranberries, seeds and cinnamon in a saucepan and stir well. Bring to the boil over a high heat then reduce to a low heat and simmer for 15 minutes. Add more liquid during cooking if required.

Serve with extra milk, Bestow Oil and grated apple.

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LUNCH

7 DAYS OF ME LUNCH TIPS

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Prepare or at the least plan your lunch the night before to save time in the morning.

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Avoid pre-mixing wetter ingredients (ie chopped tomatoes) with your drier ones. This will help you avoid a soggy lunch.

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Prepare your salad dressings and take them to work in a screw top jar, storing them in the fridge. An easy way to make the simplest salads taste delicious.

If you have kitchen facilities at work, take a bag of vegetables to cut up at lunch time so they are fresher and it saves preparation time in the morning.

You may have a collegue who is interested in joining you on the cleanse. You can then take turns bringing lunch and this will give you a day o every couple of days. Food always seems to taste more delicious when a friend has prepared it for you.

Have some cans of fish at work for emergencies. If you are caught short you can always grab some vegetables from home and whip up a quick salad with fish at work.

Get to know what healthy options are available for purchase in your area. Your local cafe may be happy to prepare you a salad with chicken or egg or you may have a salad bar handy.

VITAL CLEANSE / www.janesce.co.nz

SUGGESTED MEAL PLANNER

SUNDAY

MONDAY

TUESDAY

ON RISING

Lemon water

Lemon water

Lemon water

BREAKFAST

Overnight oats with milk and berries page 28

Yoghurt with banana and honey

Breakfast oats with milk page 30

MID MORNING

One piece of fruit

One piece of fruit

One piece of fruit

LUNCH

Omelette wrap page 33

Chicken lettuce cups with tahini dressing page 35

Salmon avo with salad & tofu mayo page 36

MID AFTERNOON

One piece of fruit

One piece of fruit

One piece of fruit

DINNER

Chicken with coriander on rice page 47

Salmon parcels with Avocado Salsa page 48

Tuna rainbow salad page 51

PREP SAT

PREP SUN

PREP MON

PREP TUE

It is always best to prepare yor recipes fresh on the day, however these prep tips will make your cleanse easy and enjoyable!

Reserve extra poached chicken from dinner for lunch tomorrow

Remember to cook one extra salmon fillet at dinner time for lunch tomorrow

Blanch and refrigerate your sweet brocolli for lunch tomorrow

Make: Bestow lemon dressing page 47 Tahini dressing page 35 Tofu mayo page 36

Make: almond milk page 62 (if required)

Prepare overnight oats for breakfast tomorrow Make: almond milk page 62 (if required) 38

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All of the recipes are for two servings, if you prefer single servings please remember to halve the recipe ingredients.

If you prefer you can choose any of the breakfast options or have the same one each day.

Remember to take your Janesce Aperitif before each main meal. A probiotic is optional.

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

Lemon water

Lemon water

Lemon water

Lemon water

Yoghurt with banana and honey

Breakfast oats with milk page 30

Overnight oats with milk and berries page 28

Quinoa porridge page 27

One piece of fruit

One piece of fruit

One piece of fruit

One piece of fruit

Tuna with sweet broccoli page 40

Salad in a jar page 41

Goddess bowl with Falafels page 43

Roast beetroot salad with lentils page 44

One piece of fruit

One piece of fruit

One piece of fruit

One piece of fruit

Tofu stack with brown rice page 53

Baked falafels with brown rice and salad page 54

Heartwarming mushrooms and lentils with salad page 57

Crispy Fish Bake with brown rice and salad page 59

PREP WED

PREP THU

PREP FRI

Reserve extra tofu from dinner for your lunch tomorrow

Prepare overnight oats for breakfast tomorrow

Roast your beetroot for lunch tomorrow

Make: Bestow lemon dressing page 47 Hummus dressing page 43 Tahini dressing page 35 Almond milk page 62 (if required) Prepare your ingredients for ‘salad in a jar’ tomorrow

Reserve extra falafels and prepare salad ingredients for lunch tomorrow

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Soak your quinoa overnight for breakfast tomorrow

VITAL CLEANSE / www.janesce.co.nz

DINNER

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TIP cook an extra cup of rice and breast of chicken for lunch and dinner tomorrow

CHICKEN, MINT & CORIANDER SALAD with Bestow Lemon Dressing Serves two 1 cup of cooked brown rice (see tip) 1 cup of poached chicken (page 61), shredded (see tip) 1 cup of rocket ½ cup of cooked peas, cooled ½ telegraph cucumber, sliced ¼ cup of coriander leaves ¼ cup of mint ½ cup of baby watercress (optional) 2 spring onions, sliced Mix the chicken, rocket, peas, cucumber, coriander, mint, cress and spring onions together in a bowl.

Serve on a bed of brown rice and drizzle over the lemon dressing.

BESTOW LEMON DRESSING Juice of one lemon 1 tablespoon of Bestow Beauty Oil 2 tablespoons of olive oil 1 teaspoon of Dijon mustard Himalayan or sea salt and pepper to season To make the dressing, shake all the ingredients together in a jar.

Add seasoning to taste.

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