Cleanse detox by Ricardo Martins

Good4U 3 Day Detox

Good4U 3 Day Detox Overindulgence in food, booze, late nights and partying can all take their toll. Come Monday we are all gasping for a good clean-out and crave to feel back to our normal healthy selves. Luckily our bodies have the ability to eliminate harmful toxins from the body but once in a while it helps for us to speed up this process. Our dietitian has developed a 3 day cleanse which is easy to follow. Rest assured it’s been tried and tested by the woman herself. You’ll feel wonderful and radiant after this. Have you got it in you. Go on, it’s only 3 days.

PERMITTED All the good stuff

BANNED Coffee, Alcohol, Fizzy drinks Sugar, Chocolate, Crisps, Animal Protein, Refined Carbs

(except sparkling water)

Shopping list • 2 x Avocados • Bag of lemons • Green Tea/White Tea/ Peppermint Tea • 2 x Large bags of Spinach • 1 x Bag of Carrots • Head of Broccoli • 1 x Bag of Celery • 2 x Bag of Oranges • 1 Large pack of fresh beetroot • 2 x Limes • Pack of Natural Probiotic Yoghurt 4 x 125g • Punnet of Raspberries • Punnet of Blueberries • 1 x Pineapple • Large Piece of Ginger • Bag of Parsley (optional) • 1 x tub of Lentil Pea & Bean Shoots • 2 x tubs of Brocco Shoots • 1 x tub of Good4U Multiseed • 2 x Cucumbers

What do you need 1. Dedication 2. Motivation 3. Juicer* 4. Blender

*If you don’t have a juicer use the recipe of the page 10.

Menu Day 1 Before Breakfast

Pint of hot water with half lemon squeezed with 2 x teabags of Peppermint tea or Green tea or white tea. Or try a Pint of Boiling water with handful of parsley, infused and drained

Breakfast

125g of natural probiotic yoghurt with handful of Blueberries and 1 x Grapefruit or Orange (raw or grilled) Note: If you follow a dairy free diet or would prefer a juice please opt for Juice 2 as an alternative to this breakfast)

Mid-morning Snack

Handful of Blueberries or Handful of Raspberries

Lunch

Veggie Salad • 1 x Avocado • Large Handful of Spinach leaves • Large Handful of Brocco Shoots of Alfalfa Shoots • Large Handful of Lentil Pea & Bean Shoots • 80g Tomatoes chopped with added seasoning – pepper, mixed herbs, chilli • 2 x Tbsp of Good4U Multiseed • Drizzle of Balsamic Vinegar and 1 tsp olive oil OR Stir Fry • 2 x Large Handful of Lentil Pea & Bean Shoots • 2 x Large Handful of Broccoli • 2 x carrots chopped

Menu Day 1 • Thumbnail of ginger • 1 tsp olive oil • 1 tbsp soy sauce • 2 x tbsp Good4U Multiseed

Afternoon Snack

Handful of berries and half a cucumber

Evening Meal

Juice 1 (if you do not have a juicer, go Juice 1 to page 10) • Oranges x 2 • Pineapple x ¼ medium (depending on your juicer, with or without the skin) • Spinach x Large handful • Lime x ½ juice • Celery x 1 stick UNLIMITED DAILY • Handful of Brocco Shoots Herbal tea, water or • Cucumber ¼ water infused with • Ginger x 1 cm chunk lemon, parsley or mint • Avocado x ½ medium • Ice Cubes x 1 small handful Juice all ingredients except for the avocado and Brocco shoots, then blend with ice and enjoy. This smoothie is rich in chlorophyll: the lifeblood of the green plant. It helps to oxygenate the blood whilst alkalizing the body.

Before bed

Large Pint glass of boiling water with lemon or handful of parsley. Let infuse for 4 minutes, drain and drink.

Menu Day 2 Before Breakfast

Pint of hot water with half lemon squeezed with 2 x teabags of Peppermint tea or Green tea or white tea. Or try a Pint of Boiling water with handful of parsley, infused and drained

Breakfast

Mid-morning Snack

Handful of Blueberries or Handful of Raspberries

Lunch

Menu Day 2 • Thumbnail of ginger • 1 tsp olive oil • 1 tbsp soy sauce • 2 x tbsp Good4U Multiseed

Afternoon Snack

Handful of berries and half a cucumber

Evening Meal

Juice 2 (if you do not have a juicer, go to page 10) • 4 x Carrots Juiced • 2 x Oranges • 2 x Celery • Bunch of Spinach • 3 bulbs of fresh beetroot • ¼ Pineapple • 1 tbsp Good4U Multiseed

Juice 2

UNLIMITED DAILY

Herbal tea, water or water infused with lemon, parsley or mint

Juice the oranges, carrots, beetroot, celery, pineapple and spinach - pour the juice over ice and blend with Good4U seeds for 30 seconds. Enjoy. Rich, nutritious beetroot and carrot juice combined with sweet creamy pineapple juice, and a cheeky kick of ginger. YUM

Before bed

Large Pint glass of boiling water with lemon or handful of parsley. Let infuse for 4 minutes, drain and drink.

Menu Day 3 Before Breakfast

Pint of hot water with half lemon squeezed with 2 x teabags of Peppermint tea or Green tea or white tea. Or try a Pint of Boiling water with handful of parsley, infused and drained

Breakfast

Mid-morning Snack

Handful of Blueberries or Handful of Raspberries

Lunch

Menu Day 3 • Thumbnail of ginger • 1 tsp olive oil • 1 tbsp soy sauce • 2 x tbsp Good4U Multiseed

Afternoon Snack

Handful of berries and half a cucumber

Evening Meal

Juice 3 (if you do not have a juicer, go to page 10) • 2 x Oranges • 3 x Carrots • Large Handful of Brocco Shoots • 5 x Celery Stalks • Fresh Ginger Root x ½ cm chunk • Ice Cubes x 1 small handful

Juice 3

UNLIMITED DAILY

Herbal tea, water or water infused with lemon, parsley or mint

Before bed

Large Pint glass of boiling water with lemon or handful of parsley. Let infuse for 4 minutes, drain and drink.

Smoothie If you don’t have a juicer, don’t worry you can make this delicious smoothie and detox your body! Ingredients • 3 x Oranges - juices • 2 x slices of Pineapple • 2 Bulbs of Beetroot • Large Bunch of Spinach • Large Bunch of Good4U Brocco Shoots • ½ Avocado • ½ cucumber Blitz all ingredients with Ice and enjoy!

Interesting facts Green Veggies

There’s a reason why your mum told you to eat your greens as a child – green vegetables like broccoli, brussels sprouts, and leaves like spinach and kale, are not only high in dietary fibre, which aids digestion and therefore the excretion of toxins, but also contain high amounts of vitamins A, C,E, iron, beta carotene and calcium, all of which are essential nutrients, aiding the body’s natural detoxification process.

Good4U Seeds

Seeds are particularly potent sources of a mineral called selenium, which helps to actively increase the number of infection-fighting white blood cells in the body and strengthens their fighting power. Also packed into those tough brown shells is hair and skin-boosting vitamin E, copper, magnesium, manganese, potassium, calcium and iron – all of which are essential to the body’s healthy functioning, including getting rid of harmful toxins.

White Tea

We’ve all heard of the antioxidant powers of green tea, but when it comes to cleansing, white tea is definitely the pick of the bunch. White tea is made from the young bud of the tea plant, which is when the leaves are at their most potent. The leaves are then dried naturally, helping to preserve their natural

Interesting facts properties. As such, white tea is incredibly high in polyphenols, antioxidants used to fight off free radicals in the body and catechins, another group of antioxidants which have been found to reduce cholesterol in the body. Swop out your usual builder’s brew for a cup and see what happens.

Good4U Lentil Pea & Beans

Any healing process is in need of protein and energy, and legumes – peas, beans, and lentils – have both those things in abundance. Protein is essential for repair of damaged tissues in the body, as well as for healthy cell function, and complex carbohydrates release steady amounts of energy throughout the day to fuel the body’s renewal. Legumes also contain a high amount of dietary fibre, which aids the digestion process and assists in the body’s natural detoxification process. Mung Bean sprouts are good all-round health boosters as they are extremely low in calories, but contain a full set of vitamins (A, B, C, D, E and K), as well as essential folic acid, iron, calcium, magnesium and zinc. These elements combined can improve overall health and vitality, and help you keep your energy levels up for longer.

Carrots

Carrot juice is a favourite among detox devotees, because the root vegetables are a full of antioxidant

Interesting facts vitamins, minerals and beta carotene. They are particularly good when combined with the cleansing powers of aloe, apple and manuka honey, too.

Beetroot

Beetroot commonly features in detox diets, and not without good reason. They are packed with vitamins, minerals and antioxidants, including betacyanin â&#x20AC;&#x201C; the pigment that gives beetroot its deep ruby colour.

Pineapple

Tropical fruits like pineapple are rich in antioxidant vitamins B and C, as well as essential detoxing minerals such as copper and manganese.

Parsley

Eat the garnish! The high levels of vitamin A, beta-carotene, vitamin C and K parsley contains make it an excellent cleanser and a great anti-inflammatory for the kidneys and bladder, too.

Avocado

As well as detoxing antioxidants, avocado is also very high in both insoluble and soluble fibre. This helps to cleanse the colon and carry toxins out of the body.

Interesting facts Pro-Biotic Yoghurt

Eating natural, pro-biotic yoghurt for your breakfast with some of the fruits and nuts listed here is one of the best ways to battle the bloat. It contains natural bacteria which promotes healthy digestive function.

Green Tea

The Chinese have raved about the health benefits of green tea for centuries, and, hundreds of years later, it turns out they were spot on: the refreshing beverage is abnormally high in antioxidants. â&#x20AC;&#x153;Antioxidants protect the body from over-production of free radicals, which cause damage to proteins, fats, carbohydrates and DNA in the body,â&#x20AC;? says Dr Elisabeth Weichselbaum, an expert from the British Nutrition Foundation. Pick up a box from your supermarket and reap the benefits.