CUSTOMIZABLE
Raw Food Detox
Congratulations on making HEALTH one of YOUR top priorities! Taking charge of your health will only TRANSLATE into a more happier, youthful, ENERGETIC you.
YOU CAN DO THIS! You are STRONGER than you think. And when you’re done you will be so GLAD you did it. I believe in you and know you CAN do this. Ready..? LETS GO!
Hi! My name is Kelly Wilde, you might know me as @Wildelyraw on Instagram. First off, I want to say a huge THANK YOU for your kindness and support. Whether that be through following my Instagram, financial support or by purchasing this book through my kickstarter, I am truly humbled, honored and so grateful for it. When I started my Instagram account back in January of 2014, I never would have imagined where this journey might take me. I can truly say my passion for health only continues to grow. I want to clarify right off the bat, that I am in no way an expert in nutrition or science, I am simply someone who has always been passionate about health and nutrition. I have always loved reading books, blogs and online sites regarding nutrition and throughout the years have gained quite a bit of knowledge and insight. My passion is simple: I believe in incorporating more whole, organic raw foods; vegetables, fruits, nuts and seeds into our diets. This detox plan is what I do when I detox. I’ve put this book together because people have asked me how I do it. Of course, always consult your doctor if you have any health concerns, are pregnant or nursing before doing my or any detox program. I am a wife to the most amazing husband and mom to 3 kids all born within 13 months of each other. I understand a busy, chaotic life. Yet I have determined to make health one of our top priorities. I believe health translates into longevity of life and a better quality of life and that’s something I want for my family, and yours. I am passionate about breaking the stereotypes people have towards healthy living and empowering people to live their best life. Eating healthy shouldn’t be complicated. It should be fun, simple, and most importantly taste GOOD!
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Kelly Wilde
Why detox? We live in a time, where toxins, chemicals, pesticides and more, have not only crept into our food, but our environment and the air we breathe. With modern day developments, genetically modified organisms (GMO’s) in our food, and toxins in everyday household products, its pretty hard to avoid these days. Whether you eat a healthy diet or not, we all could benefit from a little “house cleaning” for our poor organs that are working overtime to do their job. Did you know that the average colon these days is carrying around 5-10 pounds of toxic waste? Your colon was designed to be the waste distributor. Meaning, anything that your body deems “toxic” is kept securely in the colon, designed with only one way out, thus protecting all the other organs and your blood stream from being contaminated. Isn’t that amazing? Now, unfortunately, the modern American diet is low in enzyme-rich plant based foods. Worse, yet, it’s filled with genetically modified food. The following number is staggering: over 70% of our food in America comes from a genetically modified source (yuck!). It’s no wonder we’re all a little “backed up.” Your liver, intestines, and other organs are working overtime with the microscopic “good’ being put in your body, while trying to rid themselves of all the “bad” stuff. In a nutshell, this is why giving your body a time of “house cleaning” is so beneficial. Your body will thank you!!
Over 70% of our food comes from a genetically modified source.
When detoxing, you eat only nutrient packed, enzyme rich, plant based foods, which will work to clean out the bad, but more importantly will fill your body with the robust nourishment it needs--and is craving! Your body exerts the most amount of energy for food digestion, 30% to be exact. Thats a LOT of energy! This is why you might feel tired after a heavy meal, because your body is using a lot of its energy to digest that food. When you eat only plant based raw foods, their enzymes are intact, making the digestion a WHOLE lot easier. Cooked foods have most of their enzymes cooked out, but raw foods maintain their enzymes. So what are enzymes you might be asking? Enzymes are catalysts that speed up your metabolic rate and help break down the food for simple digestion. When you are cleansing, you will often feel an increase in energy, especially around day four, because you are freeing up energy normally used for digestion. (For more detailed explanation on this, I highly recommend the brilliant documentaries Fat, Sick and Nearly Dead 1 and 2.)
A couple things to note:
How you go into a cleanse is just as important as the cleanse itself. You don’t want to completely shock your body! For example, if your diet consists of heavily processed food and you jump right into a plant-based diet only, you might experience some extreme detox symptoms that might be too much for your body to handle. You want to take baby steps and prepare your body for the upcoming changes. Depending on your current diet, start eliminating one food group at a time, while cutting back on the processed food the week before your detox. An even more important thing to note: how you go OFF the cleanse is extremely important. The purpose of the cleanse is not for a temporary change; instead, it’s for encouraging a long, lasting one. Don’t reward yourself for “cleaning house” by going out and eating “bad” and cluttering up the house all over again. If you do the cleanse long enough you will find that your taste buds have changed. I promise you will crave healthy, whole foods. Keep this momentum going by still maintaining a healthy, heavily plant based diet, while slowly bringing back in cooked foods, proteins, grains etc.
What you should expect while detoxing: Many people experience detox symptoms. They range from headaches, achiness in joints, nausea, skin rashes, breakouts and fatigue. These symptoms can occur in the first few days as you transition from your normal diet to the detox diet. It’s typical to see these symptoms digress and a drastic increase in energy occur (due to easier digestion.)-- usually after 3 to 5 days. Many also experience clarity, a focused mind, clearer skin, and much more!
It’s VERY important to drink lots of water to help flush out toxins. It’s important to note that you should be seeing frequent “eliminations”, especially at the beginning of your detox. Your body detoxes through three avenues: urination, bowel movements, and through your skin (sweat, breakouts, etc.) It is VERY important to drink lots of water to help flush out the toxins. Light exercise is also recommended to help remove toxins. If you are not seeing regular bowel movements (especially if you have gone multiple days without one) I would recommend getting a colonic or enema done. I know, I know, you’re probably thinking, GROSS! But I promise the benefits of getting this done are tremendous. What happens during a cleanse, is that your body begins to release toxins from your liver, colon, and organs into the bloodstream, in an attempt to flush them out. If, for some reason, toxins are NOT being completely flushed from your body, they will be absorbed back into the body, which can make you feel worse. If the thought of getting a colonic seems horrifying to you, you’re not alone, but I assure you they are not as bad as you think! I promise your colon will thank you, and hey, you will drop on average ½- 2 pounds just from waste being removed, so thats a win!
How to do this program: First off, decide how many days you want to detox for...3, 5, 7, 10? Next, choose a period of days that are “less hectic” than your norm, i.e. no traveling, parties, busy work week, etc. This way you can stick to the eating schedule, won’t be tempted to cut it short, and you can get more rest. An important thing that happens during detoxing is all the energy your body is conserving from lighter digestion, your body uses towards healing itself. Getting to bed early and getting extra rest are key in allowing that time for your body to heal. So take cat naps (or long naps), take time to relax and unwind, and get to bed as early as possible. Getting a massage is a great idea during this time!;) Rather than give you a daily eating plan, I wanted to give you the freedom to choose your own meals (or even make up your own, once you understand the framework of the plan.) So you will see that breakfast, lunch and dinner are broken up into sections and allow you the freedom to choose the meal you want and based off of what you have available in your kitchen. If you prefer to do an all juice and smoothie fast, follow the entire program but instead of choosing a lunch or dinner option, choose from the breakfast section each meal. Once you get used to the juice recipes, you can easily make up your own, or stop at an organic juice bar on your way home! You will also need to make sure that each juice is a large portion (24-32 ounces per meal) to make sure you are getting enough calories. You are not looking to starve yourself, but rather saturate your body with a burst of nutrients it needs! Lastly, do NOT beat yourself up if you don’t do this plan perfectly, or if you have a slip up. It happens. Congratulations instead for making your health a priority and for doing your very best!! Now that is worth celebrating!
What you will need for this plan: A blender. Preferably a high speed blender. This will make your smoothies much more smoother, tastier, and easier to make. I use a Vitamix blender and love it. It comes with a ten year warranty, which I have used twice now, and if ever there is a malfunction they will fix it or replace with zero cost to you. A worthy investment for sure. A juicer. If you don't have a juicer, you can use your high speed blender to make your juices, simply by blending away, and then running the smoothie through a fine mesh strainer or nut milk bag to remove he pulp and fiber. You can purchase a basic juicer for less than $100 though at most home stores. A ďŹ ne mesh strainer. Even though I have a great juicer, I always strain my juice after to make sure all the pulp is removed. You don't have to do this, it's a personal preference, but it makes for a silky smooth juice! A really good probiotic. Make sure to get one that is recommended by your local health food store or doctor. This is something you should be taking every day, not just during your detox. I personally take a probiotic first thing in the morning, and right before bed, every night. Probiotics are the good bacteria that our bodies need to protect and defend us from sickness, boost our immune systems, improve our digestion and so much more! Lots and lots of water. Filtered, spring or distilled is best! Did I mention, lots?
Tons and tons of fresh, ripe, ORGANIC produce! You can either choose to do one big haul (depending on the length of time you are detoxing for) or daily trips if you prefer. If you are doing a ten day detox, I would recommend two trips to the store, to make sure your produce stays ripe or doesn't spoil. The key though is preparation! You want to make sure you always have fresh produce on hand and ready to eat, so you don't grab for a bag of chips instead, in a moment of weakness. I also recommend rinsing, and prepping the produce right when you get home from the store, so it's easy and accessible for you each day! As the saying goes...fail to plan, and you plan to fail. We want to set ourselves up for a successful detox, whether for 3 days or 10! Apple cider vinegar {ACV}. In my detox I have you take a shot of this every morning, along with fresh squeezed organic lemon juice, organic turmeric powder and organic cayenne pepper. The benefits of this "cocktail" are so many I couldn't fit them all on this page...but trust me when I say, you will feel energized, awake, healthy, and invigorated immediately! This "shot" is anti-inflammatory, will boost your metabolism, will help diminish brain fog and boost brain activity, boost your immune system, wake up your colon, improve digestion, heal many forms of sickness, and so much more!! I would recommend making this cocktail fresh each morning, but if you prefer you can make one batch and keep it covered in your fridge up to 3 days. You can also continue taking this after your detox as part of your morning routine Wheatgrass shots. You can either choose to juice your own wheatgrass at home, buy them frozen at your local health food store (and let thaw), or buy a fresh shot daily at your local health food store or Whole Foods. Most smoothie/juice bars will usually offer wheatgrass shots as well. Organic detox teas. Teas I recommend are Dandelion tea, peppermint tea, ones labeled detox tea or teas that promote a "healthy liver." Always stick with organic though and let steep 10-15 minutes before drinking.
3-10 day Raw Plant Based Detox Plan Begin each morning with: • 30 ounces of water and 1 probiotic (right when you wake up) • metabolism and immunity booster shot: juice of 1 lemon
1-2 tbsp apple cider vinegar ½ tsp turmeric powder dash of cayenne pepper splash of water
• an organic detox tea (dandelion root tea is my favorite) • Once hunger kicks in choose a Green Juice or Green Smoothie from the Break fast section, and sip on throughout the morning.
Begin the afternoon with: • 30 ounces of water • an organic detox or organic herbal tea • Choose a juice or smoothie from the breakfast section OR a lunch option from the lunch section.
• 1-2 hours after lunch, take a 1 ounce wheatgrass shot if you can.
Begin the evening with: • 30 ounces of water • an organic detox or organic herbal tea • Choose a meal option from the Dinner section, lunch section OR breakfast
section, if you are doing a juice fast. Eat ideally 3-4 hours before heading to bed, to allow time for your body to digest. Get to bed, ideally, before 10:30pm. Your body gets its best rest before midnight and you’re going to need it while cleansing and allowing your body to heal.
Before bed: • Drink 10-20 more ounces of water + 1 probiotic
Breakfast Meals: Glowing Green Juice 1 bunch organic kale 2� organic ginger root 1 organic lime (peeled) or lemon 2 large organic apples Energizing Green Juice Large bunch organic spinach 1 organic grapefruit 1 large organic green apple 1 large organic cucumber 1 organic lemon Cleansing Green Juice 1 head organic kale 2 stalks organic celery 1 organic cucumber 1 large handful organic parsley 1 organic lime (peeled) 2 organic green apples Simple Green Juice 1 large bunch organic greens
(kale, spinach romaine, dandelion greens etc)
1 organic cucumber 1 large organic apple or organic orange 1 organic lemon Immune-Boosting Juice 1 bunch organic greens 2-3� of organic ginger root 1 organic lemon 1-2 organic oranges 1 organic grapefruit Ÿ teaspoon turmeric powder added Dash of cayenne powder added
Refreshing/Cleansing Green Juice 1 bunch organic parsley 1 organic cucumber 1 organic beet 1 organic lime (peeled) 2-3 organic oranges 1 organic grapefruit My Go-To Favorite Green Juice Juice 2-3 oranges, 1 lemon or 1 lime (peeled) ½ a small pineapple or Ÿ of a large Blend with 2-3 packed cups of spinach Carrot Green Juice 3-4 large organic carrots 1 organic lemon 1 large bunch organic greens 1 large organic cucumber My Go-To Simple Green Smoothie 2-3 cups packed organic spinach 2 frozen organic bananas 1 cup unsweetened organic almond milk, Water or coconut water (to desired consistency) Dash of cinnamon Glowing Green Smoothie 1 1/2 cups water 1 head organic romaine lettuce, chopped 3 to 4 stalks organic celery or 1 cucumber 1 bunch organic spinach 1 organic apple, cored and chopped 1 organic frozen banana 1/2 fresh organic lemon Protein Packed Smoothie 1 large bunch organic Kale & 1 cup organic spinach 2 tbsp raw hemp seeds or chia seeds 1 large frozen organic banana ½ organic avocado 1-2 cups organic unsweeted almond milk, water, or coconut water
Lunch Meals: Berry and Green Smoothie bowl Blend in a high speed blender, 1 cup frozen or fresh berries 2 frozen bananas, dash of cinnamon. ½ cup water or unsweetened organic almond milk. Put aside. Blend 1 frozen banana with 1 cup of packed greens, a ½ cup of almond milk. Layer together for a fun treat (or blend all together!) Cacao Peanut Butter Banana Smoothie Blend, 2-3 frozen organic bananas 1 cup of organic unsweetened almond milk 2 tbsp of raw cacao powder 1 tbsp pure peanut butter (no sugar added) Pinch of stevia (optional) Handful of organic spinach (optional, but you won’t even know its there) Green Smoothie Bowl Blend, 1 cup of unsweetened almond milk with a blender stuffed with organic greens (spinach, romaine, baby kale)
Next, add 2 frozen bananas ½ cup frozen berries (optional) ½ tsp maca powder (optional) Dash of cinnamon Top with more fruit, seeds or nuts. Acai Bowl Blend, 1 packet of frozen acai 1 frozen banana Handful of organic spinach ½ cup of organic frozen berries ½ cup of liquid
(water, coconut water, unsweetened almond milk)
1 tbsp of chia seeds or chia seed powder Top with raw pumpkin seeds, raw cacao nibs or goji berries
Pistachio Banana Ice Cream Blend, 3 frozen organic bananas 1 large handful of organic spinach ½ to 1 cup organic unsweetened almond milk 1 tsp organic vanilla ⅓ cup raw organic pistachios pinch of pink himalayan salt stevia to sweeten Blend until smooth and creamy Top with more pistachios and enjoy! Detox Salad Toss together, tons of tender greens (baby kale, romaine, arugula, spinach), diced cucumber, tomatoes, scallions, purple cabbage (optional) Dressing: Blend together 2 scallions, ½ a tomato, ⅓ of a cucumber, ½ tsp dried basil or 2-3 fresh leaves, spash of raw coconut aminos, ½ tsp minced garlic, fresh ground paper and a splash of coconut water or regular water. Chopped Salad Finely chopped romaine and spinach Finely diced green apple Carrots, celery, broccoli and any other veggie you like. Sprinkle with black sesame seeds or raw sunflower seeds. Dressing: blend 1 small tomato, juice of ½ lime, 1 tsp raw apple cider vinegar, ¼ cup raw sunflower seeds, pepper and pink himalayan salt to taste. Tacos Get some crunchy romaine leaves,collard greens, or purple cabbage and fill them with diced veggies, avocado and fresh salsa. Easy breezy!
Dinner Meals: Raw Taco Cups Purple cabbage, collard greens or romaine filled with carrots, scallions, cilantro, and whatever other veggies you like. Drizzle with mango chili sauce: Blend, the flesh of half a mango ¼ cup of coconut water 2-3 pitted dates a dash of chili oil 1 clove of garlic ¼ tsp minced ginger Green Papaya Salad Grate or julienne 1 large green papaya Toss with chopped cilantro Diced scallions Black sesame seeds Raw peanuts (optional) Toss with the sauce: Blend, ¼ cup raw coconut aminos 2 tbsp apple cider vinegar 2 tbsp raw agave or raw honey Juice of ½ of a lemon 1 tsp minced garlic ¼ tsp minced ginger Raw Asian Noodle Salad Spiralize 1-2 large zucchinis (or green papaya if prefered) Toss with julienned carrots diced scallions edamame chopped cilantro black sesame seeds chopped raw peanuts (optional) Dressing: blend together the flesh of 1 ripe mango, 1 tsp chili oil, 3 tbsp raw coconut aminos, 2 tbsp rice vinegar, 1 tbsp sesame oil, juice of 1 lime, small bunch of cilantro, 1 scallion, 1 garlic clove, ¼ tsp minced ginger. Use pink himalayan salt and pepper to season more if necessary.
Spring Rolls Dip Rice paper or brown rice paper in warm water for 3-5 seconds until begins to soften. Lay on flat surface. In the middle stack a variety of julienned veggies. I like avocado, carrots, romaine, cucumber and cilantro. Roll the top of the paper over the veggies. Next tuck in the sides, and roll gently but tightly till sealed. Dip in raw coconut aminos, Kale & Brussel Sprout Salad Rinse, Massage & rip apart into bite size pieces 1 large bunch of kale Rinse brussel sprouts and cut off ends. Either pull apart the leaves or cut into very thin strips. Toss with kale, julienned carrots, purple cabbage goji berries, pine nuts or sunflower seeds. Veggie Mango Chili Bowl In a bowl toss edamame, julienned carrots, chopped cilantro, scallions, diced avocado and raw sunflower seeds. Toss with dressing: puree ½ a mango, 3 dates, ½ tsp minced garlic, ⅓ tsp minced ginger, 1 tsp chili oil, and a splash of coconut water. Add a little raw agave or raw honey to sweeten more, if desired. Zoodles w/ Fresh Raw Tomato Sauce 2 large zucchinis spiralized into zoodles (aka zucchini noodles) Tossed with a sauce of: 1 large ripe tomato, 1 small clove garlic 1 stick of celery, 3-4 basil leaves blended. Add crushed black pepper & pink himalayan salt to taste