30 Day Whole Food Cleanse
Curious about cleansing but not interested in starving yourself to death or spending six hours a day layering smoothie bowls?
Curious about cleansing but not interested in starving yourself to death or spending six hours a day layering smoothie bowls?
You also want an ePaper? Increase the reach of your titles
YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.
F R E E W O R K B O O K<br />
M O O R E N U T R I T I O U S . C O M<br />
MOORENUTRITIOUS<br />
FOOD CLEANSE<br />
<strong>30</strong> DAY<br />
WHOLE<br />
MIND & BODY RESET<br />
E L I Z A B E T H A N D R A C H A E L M O O R E W A L K Y O U T H R O U G H 3 0<br />
D A Y S O F C L E A N S I N G T H E B O D Y A N D M I N D T O R E S E T B A D<br />
H A B I T S A N D C U L T I V A T E A L I F E O F J O Y A N D H E A L T H .
want to open this booklet with a disclaimer. We are not<br />
We<br />
We are not nutritionists. We do not claim to know what is<br />
doctors.<br />
for you personally. We are health coaches. It is our job to<br />
best<br />
you to your best and most natural health. We promise to<br />
guide<br />
the knowledge we have gained from our training and our<br />
share<br />
experiences.<br />
personal<br />
consult your doctor before making any drastic lifestyle or<br />
Please<br />
changes.<br />
dietary<br />
life and knowledge with a healthy dose of skepticism<br />
Approach<br />
curiosity. Trust your intuition and know that no one knows you<br />
and<br />
note that if you are currently suffering from an eating<br />
Please<br />
or have suffered from one in the past, you should enter<br />
disorder,<br />
cleanse with the self-awareness that this is not a diet and if<br />
this<br />
are still suffering then it may not be a good idea for you. We<br />
you<br />
be more than happy to share our personal experiences with<br />
would<br />
but we encourage you to seek the help you need. Getting<br />
you,<br />
L I Z A B E T H M O O R E<br />
E<br />
Author<br />
CONTACT US<br />
MOORENUTRITIOUS<br />
615 482 0396<br />
MooreNutritious@gmail.com<br />
www.moorenutritious.com<br />
SOCIAL<br />
FACEBOOK<br />
Facebook.com/MooreNutritious<br />
INSTAGRAM<br />
@MooreNutritious<br />
WELCOME<br />
Private Yoga<br />
SERVICE OFFERINGS<br />
Cooking Lessons<br />
Private Health Coaching<br />
We're so glad you're here.<br />
Group Health Coaching<br />
Lectures<br />
Workshops<br />
SUBSCRIBE ONLINE<br />
MooreNutritious.com<br />
NEWSLETTER<br />
better than you do.<br />
healthy is so much easier with the proper help.<br />
We hope you enjoy.
"WHEN YOU TAKE THE<br />
TIME TO CLEANSE YOUR<br />
PHYSICAL BODY OF<br />
ACCUMULATED STRESS<br />
AND TOXICITY, YOU ARE<br />
REWARDED WITH<br />
INCREASED VITALITY AND<br />
OPTIMAL HEALTH."<br />
A U T H O R , C O A C H , L E C T U R E R , E N D O R S E D B Y O P R A H<br />
S O Y O U K N O W S H E ' S L E G I T :<br />
D E B B I E F O R D
is that we are simply removing harmful<br />
detox,<br />
and chemicals from our diet. We are not<br />
foods<br />
WHY CLEANSE<br />
PAGE 3<br />
A cleanse can be the removal of anything<br />
specific from your diet or lifestyle in the<br />
WHY<br />
SHOULD I<br />
CLEANSE?<br />
be a sugar detox, caffeine detox, juice<br />
can<br />
or just a clean eating cleanse. You can<br />
cleanse<br />
detox from things like television, social<br />
even<br />
or toxic people.<br />
media<br />
be clear here though. We do most of our<br />
Let's<br />
naturally through the breath. We<br />
detoxing<br />
aid the natural detoxification process of<br />
can<br />
body with certain teas, specific cleanses<br />
the<br />
a few lifestyle practices but they can't do<br />
and<br />
work alone. A "skinny detox tea" that will<br />
the<br />
interest of cleaning it from your system. This<br />
make you lose weight all on its own is snake<br />
oil.<br />
P h o t o s b y C a r l i o f I n k e d F i n g e r s<br />
The reason we call this a cleanse, and not a<br />
starving ourselves and not dieting. This is a <strong>30</strong><br />
day reset to get you back on track, or maybe<br />
W H Y C L E A N S E | 3
For the purpose of our cleanse specifically,<br />
life.<br />
are removing added sugar (including refined<br />
we<br />
we reduce inflammation and give our<br />
diets,<br />
a rush of much-needed nourishment so<br />
bodies<br />
WHY CLEANSE<br />
PAGE 4<br />
Signs that you may need to detox include:<br />
even on track for the first time, so that we can<br />
begin to craft awareness around living a healthy<br />
-Gas and bloating<br />
-Headaches and migraines<br />
carbohydrates & alcohol), processed and<br />
-Anxiety and depression<br />
-Yeast infections<br />
packaged foods, foods that are difficult on<br />
digestion and stimulants. Why? Because these<br />
-Fatigue<br />
-Brain fog<br />
foods inhibit our bodies ability to operate at<br />
optimum capacity and make us sick.<br />
-Mood swings<br />
-Acne<br />
-Autoimmune diseases<br />
In our everyday lives our bodies produce<br />
inflammation to fight infection. A small amount<br />
-Sinus problems<br />
-PMS<br />
of inflammation is natural and healthy, but an<br />
over production can lead to everything from<br />
-Low sex drive<br />
-Sore throat<br />
major health issues like cancer, diabetes, and<br />
Alzheimer's to every day issues like heartburn<br />
-Learning difficulties<br />
-Inability to lose or gain weight<br />
and bloating. By cleansing harmful food from our<br />
-Acid reflux and heartburn<br />
-A feeling of permanent fullness<br />
we can heal and begin re-populating our gut<br />
with healthy bacteria.<br />
N O M A D I C | 2 4
knowledge of cleansing often conjures horrific images<br />
Our<br />
strange concoctions, celery juice and starvation, but that<br />
of<br />
not the case here. The point of this cleanse is to reset, rest<br />
is<br />
create awareness while we flood our bodies with<br />
and<br />
and remove the processed foods that we have<br />
nutrients<br />
so accustomed to. The hardest part of building a<br />
become<br />
lifestyle is breaking the old habits. We have gotten<br />
healthy<br />
far away from our kitchens that we have forgotten how to<br />
so<br />
and how to feed ourselves from the earth. This point of<br />
cook<br />
cleanse is to get back to that place.<br />
this<br />
will eliminate processed dairy, grain and meats. We will<br />
We<br />
them with grass-fed, free-range meats and eggs,<br />
replace<br />
dairy or small amounts of organic probiotic-rich dairy<br />
and<br />
like greek yogurt, ghee and kefir (this sounds<br />
products<br />
I get it, try going to your local farmers market<br />
intimidating<br />
will have it or know who does). For your grains I<br />
they<br />
quinoa, wild rice, steel cut oats and organic<br />
recommend<br />
polenta (if you want to get crazy you can add teff,<br />
corn<br />
an aside, if you're vegan just don't buy the meat or<br />
As<br />
obviously. There are many vegan options in this<br />
cheese,<br />
so you're safe here. If you feel like the instructions for<br />
packet<br />
cleanse are vague...you're not wrong. But hang in there<br />
this<br />
want to stress again that this is not a diet. This is the<br />
We<br />
button. This is a way to get back your natural rhythm<br />
reset<br />
eliminating processed food. For every food you are<br />
by<br />
about giving up there is a healthy, natural<br />
bummed<br />
and you may have it. Give up the obviously bad<br />
alternative<br />
we can work on the rest later.<br />
and<br />
Do your best. If you mess up and eat something you aren't<br />
1.<br />
to just use it as an opportunity to asses your<br />
supposed<br />
place in your life for the next <strong>30</strong> days (or ever). THIS IS<br />
no<br />
NUMBER ONE BECAUSE IT'S THE MOST IMPORTANT.<br />
RULE<br />
Eliminate processed and convenience foods. This is huge.<br />
2.<br />
really, really hard. But for <strong>30</strong> days don't eat anything<br />
And<br />
that comes wrapped in plastic and has a<br />
pre-made<br />
ingredients. You can do it. You can meal prep. You<br />
thousand<br />
cook at home. You can go to a farm to table<br />
can<br />
you trust. Put down the Slim Jim and walk away<br />
restaurant<br />
No factory farmed meat or dairy. The hormones in those<br />
3.<br />
become the hormones in you. You eat what your<br />
animals<br />
Put down the sugar. It's insanely addictive. We know. It<br />
4.<br />
But you can use alternatives. If you want to keep a<br />
SUCKS.<br />
honey in that's fine with us. Stevia and monkfruit are<br />
little<br />
glycemic so those are your best options. Fruit is fine but<br />
zero<br />
No boozin. The goal is to create awareness not drown your<br />
5.<br />
Weed is fine in moderation if you must, but limit<br />
sorrows.<br />
Immerse yourself in the experience. Go to the New Moon<br />
6.<br />
you've been thinking about but have always<br />
Ceremony<br />
too hungover for. Go buy that cookbook you've been<br />
been<br />
about. Go to the lecture about local foods at the<br />
dreaming<br />
farm down the street. Talk to the person in your<br />
organic<br />
class you've been avoiding because you know it's going<br />
yoga<br />
be an amazing conversation but you just don't have time<br />
to<br />
HAPPY HOUR. Throw a dinner party where you get<br />
because<br />
make up the rules. Ask a friend to do the cleanse with<br />
to<br />
It's just <strong>30</strong> days. So for <strong>30</strong> days change your stars, point<br />
you.<br />
WHOLE FOODS<br />
PAGE 5<br />
WHOLE FOODS<br />
W H A T A R E T H E Y A N D W H A T T H E H E L L<br />
C A N I E A T O N T H I S C L E A N S E ? !<br />
"What is a whole food cleanse? Does it mean I<br />
go to <strong>Whole</strong> <strong>Food</strong>s Grocery and just eat<br />
GOT IT? Okay. Good.<br />
anything I can find? How can you cleanse and<br />
eat at the same time? I have so many<br />
questions!" Sound like you? Well, not to worry,<br />
We are here to break it down for you.<br />
slowly.<br />
food eats (same goes for plants), so we really mean this one.<br />
don't go wild.<br />
your desire to escape as much as possible. It's <strong>30</strong> days, y'all.<br />
amaranth or sorghum).<br />
with us.<br />
yourself in a different direction and see where it takes you.<br />
There are only a few major rules to this cleanse:<br />
behavior and start again. Fail forward. Guilt is stupid and has
W H O L E F O O D C L E A N S E | F R I D G E P R I N T O U T<br />
ELIMINATE<br />
During a cleanse we recommend eliminating<br />
caffeine and alcohol. This is up to you depending<br />
on the level of cleansing you are seeking. Alcohol<br />
stresses the liver and caffeine the adrenals. To get<br />
the full benefit it's best to eliminate them for the<br />
duration.<br />
Added sugar<br />
Processed dairy<br />
Processed grain<br />
Factory meat<br />
Prepackaged foods<br />
Canola and other vegetable oils<br />
ENJOY<br />
For the purpose of this cleanse we<br />
recommend eating organic or local produce<br />
whenever possible. If you are simply seeking a<br />
lifestyle change, then just do what you can!<br />
Fruit<br />
Vegetables<br />
Sprouted grains and breads (like wild rice,<br />
oats, quinoa)<br />
Sourdough (bakery style)<br />
Nuts (preferably soaked and sprouted)<br />
Green juice<br />
Farm and pasture raised meats<br />
Olive oil, coconut oil and ghee<br />
DURATION<br />
We think you would get the most benefit doing<br />
this cleanse and reset for <strong>30</strong> days. That's a long<br />
time. We get it. If this is your first time, try it for<br />
two weeks and see how you feel. If you want to<br />
keep going, we encourage you to do so.
grocery store. Bacon? Sugar.<br />
the<br />
Sugar. Tomato sauce? Sugar.<br />
Bread?<br />
them out of them and go!<br />
grab<br />
out to Jess of My Poor<br />
(Shout<br />
Reading labels will terrify you<br />
natural.<br />
create an awareness you will<br />
and<br />
PREPPING<br />
1started!<br />
2<br />
Plan ahead.<br />
Clean it out.<br />
Do the hard work<br />
before you begin.<br />
Clean out all of the<br />
crap that stands<br />
between you and your<br />
best self and get it out<br />
of your pantry. Throw<br />
away that old Easter<br />
candy and let's get<br />
Prep and chop your fruits and<br />
veggies if you think you will be<br />
short on time. Make dressings<br />
ahead of time if you're going<br />
to be making salads. One of<br />
my favorite tricks is to chop<br />
and wash a ton of greens and<br />
put them in the fridge, then<br />
whenever I want a salad I just<br />
Tired Liver for that one.)<br />
Read your labels.<br />
is literally the whole point. 3This<br />
There is sugar in<br />
Awareness.<br />
you've ever bought from<br />
everything<br />
dressing? So. Much. Sugar. Stay<br />
Salad<br />
from added sugars even if it's<br />
away<br />
never be able to (or want to) turn off<br />
again.<br />
P R E P P I N G | 7
KIND OF LIKE RUNNING A FEVER<br />
NATURAL.<br />
KILLING AN INFECTION, BUT STAY<br />
WHEN<br />
feeling low on energy.<br />
are<br />
and colonics can make you feel<br />
-Enemas<br />
high-quality water.<br />
filtered,<br />
to dealing with the emotions<br />
-Commit<br />
Detoxing can be an emotional<br />
support.<br />
and that's okay, in fact, it's the<br />
experience<br />
part! best<br />
stevia! It will satiate your craving for<br />
-Use<br />
Find organic. The liquid kind is less<br />
index.<br />
bitter.<br />
profile feels more filling.<br />
flavor<br />
on what you can have, not what<br />
-Focus<br />
can't. you<br />
you are hungry you need to eat. But<br />
-If<br />
snack and true hunger.<br />
to<br />
fun with it! If you tell yourself you<br />
-Have<br />
full.<br />
uncomfortably<br />
a lot of sleep. Your body uses sleep to<br />
-Get<br />
detoxify you.<br />
naturally<br />
is called such because you are<br />
-Breakfast<br />
would be perfect.<br />
egg<br />
yourself by supportive people<br />
-Surround<br />
you can handle it.<br />
think<br />
you mess up make the promise that<br />
-If<br />
forward.<br />
herbal tea is your best friend. High<br />
-Hot<br />
matters.<br />
single person is different and needs<br />
-Every<br />
KEYS TO SUCCESS<br />
-UNDERSTAND THAT YOU MAY NOT FEEL<br />
-While cleansing and/or resetting it is<br />
GREAT AS YOU DETOX AT FIRST. THIS IS<br />
really important not to overeat. Your body<br />
is working overtime to eliminate toxins so<br />
give it some room to breathe. Eat enough<br />
CONNECTED TO YOURSELF AND KNOW<br />
to satiate you, but stop before you are<br />
WHEN YOU ARE PUSHING TOO HARD.<br />
-Prefer softer movement like yoga if you<br />
breaking the fast you began when you<br />
so much better. Colonics can be<br />
expensive but enemas can be purchased<br />
went to sleep. If you're not hungry try to<br />
eat something anyway. If you're really not<br />
at any drug store. Make sure you use<br />
hungry then don't have that cup of coffee<br />
(it reduces your appetite) and try to at<br />
least eat something small. A hardboiled<br />
that come up. If you need it, seek out<br />
and don't put yourself in situations where<br />
you know you will be tempted if you don't<br />
sweets without impacting your glycemic<br />
you will not be unkind to yourself. Just get<br />
back on it the next day and continue<br />
-Use tons of herbs and spices! A strong<br />
Garden in Nashville is the best! Organic<br />
learn to distinguish between your desire<br />
different things. Let go of what you think<br />
you should be doing and listen to your<br />
needs and your intuition.<br />
are or will be miserable...then you will be.<br />
KN E OY S MTA O DSI U C C| E S 2S 4 | 8
Breakfast | Green juice, chia seed pudding with<br />
berries and walnuts<br />
Snack | Avocado with homemade vegan ranch<br />
and hemp seeds<br />
Lunch | Spring rolls with almond butter sauce<br />
(included in recipe booklet)<br />
Snack | Raw hummus with cucumber and<br />
veggies (included in recipe booklet)<br />
Dinner | Baked tofu or tempeh with brussels<br />
and sprouted brown rice topped with tahini,<br />
side salad<br />
Dessert | Raw vanilla cashew ice cream<br />
V E G A N<br />
E X A M P L E M E A L S<br />
E X A M P L E M E A L S | 9
Breakfast | Warm oatmeal with stevia, cacao<br />
and berries<br />
Snack | Hard boiled egg (or two)<br />
| Sourdough bread with avocado,<br />
Lunch<br />
cucumbers, chicken salad with sugar-<br />
arugula,<br />
free mayo (or not) and red onion, drizzle of<br />
olive oil<br />
Snack | Green juice (included in recipe booklet)<br />
with almonds<br />
Dinner | Sprouted quinoa or brown rice bowl<br />
(included in recipe booklet) add meat of your<br />
choice<br />
Dessert | Strawberries with a drizzle of honey<br />
D A I R Y - F R E E<br />
E X A M P L E M E A L S<br />
E X A M P L E M E A L S | 1 0
Breakfast | Sugar-free bacon with scrambled<br />
eggs<br />
Snack | Hard boiled egg<br />
Lunch | Butternut squash soup (included in<br />
recipe booklet)<br />
Snack | Green smoothie<br />
Dinner | Zucchini pasta with avocado sauce<br />
(included in recipe booklet)<br />
Dessert | Organic, grass-fed Greek yogurt<br />
(Gluten Free) or sugar free coconut yogurt<br />
(Paleo) with drizzle of honey and berries<br />
G L U T E N F R E E &<br />
P A L E O E X A M P L E<br />
M E A L S<br />
E X A M P L E M E A L S | 1 1
You can't afford to get<br />
sick, and you can't<br />
depend on the<br />
present health care<br />
system to keep you<br />
well. It's up to you to<br />
protect and maintain<br />
your body's innate<br />
capacity for health<br />
and healing by<br />
making the right<br />
choices in how you<br />
live.<br />
Dr. Andrew Weil
e e n s ( k a l e , c o l l a r d s , r o m a i n , a r u g u l a o r<br />
G<br />
p i n a c h )<br />
s<br />
q u a s h ( z u c c h i n i , b u t t e r n u t )<br />
S<br />
n i o n s O<br />
o c o n u t O i l<br />
C<br />
a c a o ( n o t c o c o a )<br />
C<br />
S A M P L E G R O C E R Y<br />
S H O P P I N G L I S T<br />
F I N D A T A N Y S T O R E<br />
S H O P P I N G L I S T AVOCADO<br />
C a u l i f l o w e r<br />
C a r r o t s<br />
B e l l p e p p e r<br />
B r u s s e l s<br />
B e r r i e s<br />
G r e e n a p p l e<br />
CHICKEN<br />
C u c u m b e r<br />
i l d r i c e<br />
W ENS<br />
Q u i n o a<br />
C h i c k p e a s<br />
W a l n u t s<br />
A l m o n d s<br />
F I N D A T S P E C I A L T Y S T O R E S<br />
S H O P P I N G L I S T<br />
F l a x s e e d s<br />
C o c o n u t m i l k<br />
T a h i n i<br />
C h i a s e e d s<br />
CUCUMBER<br />
P r o b i o t i c s<br />
R i c e p a p e r<br />
K e f i r<br />
G r a s s - f e d b e e f<br />
O r g a n i c c h i c k e n<br />
P a s t u r e r a i s e d e g g s<br />
W i l d c a u g h t f i s h<br />
O r g a n i c t o f u o r t e m p e h<br />
S H O P P I N G L I S T | 1 3<br />
EGGS
SELF-CARE<br />
Self-care is absolutely critical to your success as you cleanse. Be easy on yourself and embrace the<br />
journey. Below is a list of all my favorite cleansing practices.<br />
-Probiotics and Prebiotics: We want to increase<br />
the number of good gut bacteria, right? So let's<br />
help our bodies out with digestive enzymes before<br />
you eat and probiotics in the morning. Josh Axe's<br />
soil based probiotics are my favorite and you can<br />
find those on his website.<br />
-Meditation: This part is great because it's free, easy<br />
and very relaxing. I use apps called "Breathe" and<br />
"Headspace," but you can also look up "guided<br />
meditations" on Spotify and Google.<br />
-Yoga: This practice can make all the difference,<br />
but make sure you find a studio you like.<br />
Sometimes hot yoga can be difficult, but if you can<br />
manage it, the sweating is incredibly beneficial to<br />
you. Just make sure you drink a TON of water.<br />
-Drink A Ton of Water: Do not skip this step. Start<br />
your day with lemon water and make sure you are<br />
drinking consistently throughout the day.<br />
-Journal: Keep a journal. Write it all down. How you<br />
feel, what emotions are coming up for you? Are<br />
you tired? How is your sleep? Keeping a record will<br />
help you keep track of everything.<br />
-Reduce Stress: Stress slows digestion to a crawl<br />
and will inhibit the success of your cleanse.<br />
-Sweat: Go to a sauna! YMCAs, spas and most local<br />
gyms will have one. It's a great way to eliminate<br />
toxins. Hot Epsom salt baths have a similar healing<br />
effect.<br />
-Use Crystals: Crystals have energetic properties<br />
that can help cleanse the aura as well as the body.<br />
Even if you don't buy in to all that stuff you can<br />
find one you love and set an intention with it and<br />
will be reminded of it every time you use it.<br />
-Be Mindful of Body Products: What you put ON<br />
your body gets absorbed BY your body, so if you<br />
can, try to eliminate the most toxic products from .<br />
your bathroom for the duration of the cleanse. No<br />
coloring your hair and watch out for deodorant,<br />
shampoo & conditioner, and sunscreen, they are<br />
often the biggest and baddest players in the<br />
toxicity game.<br />
S E L F - C A R E | 1 4
journaling exercise &<br />
prompts<br />
F I N D A Q U I E T S P A C E , A G O O D<br />
P E N ( C R U C I A L ) , G O G E T<br />
Y O U R S E L F A C U T E N E W<br />
J O U R N A L A N D L E T ' S G E T T O<br />
W O R K .<br />
1. What are the goals that you have for this<br />
program? Try to think of at least five. Write<br />
them down.<br />
2. What is the common thread that you see in<br />
those goals? Do you see something? That is<br />
your intention. Record your full intention for this<br />
practice.<br />
3. What could change in your life as a result of<br />
completing this cleanse? What positive benefit<br />
could it have?<br />
4. Spend a moment thinking about your<br />
relationship with food. Do you eat when you're<br />
sad? Do you eat when you're stressed or<br />
anxious? How could crafting awareness around<br />
what goes into your body on a regular basis<br />
help you to manage your relationship with<br />
food?<br />
5. What element of self-care do you feel is<br />
most lacking in your life right now? Sleep?<br />
Healthy eating? Hot baths? Ridding yourself of<br />
toxic relationships or friendships? Write three<br />
ways that you could integrated more self-care<br />
around that element for the next <strong>30</strong> days. Make<br />
them actionable (i.e. "I'm not getting enough<br />
sleep. I am going to go to bed earlier, not play<br />
on my phone before bed and invest in some<br />
melatonin for the next <strong>30</strong> days!).
CONTINGENCY PLAN<br />
PAGE 16<br />
CONTINGENCY PLAN<br />
M A K I N G A P L A N F O R L I F E A F T E R<br />
C L E A N S I N G<br />
So you've finished your cleanse and want<br />
to know what to do next. The most<br />
important thing is that you know and<br />
remember that this is not and was never a<br />
diet. This is a jump start to a new and<br />
improved you. It's you as nature intended.<br />
It's you free and clear. Life is meant to be<br />
enjoyed and food is a major part of that.<br />
Your best contingency plan is simply this:<br />
consciousness and intentionality. Make<br />
the commitment to be aware of what<br />
Diets don't work. They have failed you in the<br />
goes in your body (and even on your<br />
past and they will fail you in the future.<br />
body!). Eat close to the earth. Eat foods<br />
When you feel like you need to clean your<br />
that look like their original form. Commit<br />
system return to this cleanse to jump start<br />
to cooking at home more.<br />
your healthy eating habits. Always return to<br />
You have gained a major amount of<br />
the source: the Earth. Add a green juice to<br />
knowledge and self-awareness through<br />
your regular routine. Stop feeling guilty all<br />
your journey. It's up to you what you do with<br />
the time. Learn to love your body, it is an<br />
that. This is not an overnight weight loss<br />
amazing machine and you are a beautiful,<br />
program, this a small-steps-to-big-change<br />
powerful human capable of great and<br />
kind of lifestyle pivot. It shouldn't feel<br />
unbelievable things. Your contingency plan<br />
restrictive. If you want to go out on Saturday<br />
is to keep going, to keep learning and to<br />
night and have a glass of wine, or three, and<br />
eat fro-yo. Then you go out on Saturday<br />
keep exploring your best self, free from selfdoubt,<br />
armed with knowledge and<br />
night and you have a glass of wine or three<br />
perspective and ready to accept an<br />
and cup of fro-yo (after the cleanse!).<br />
abundant life.
Resources<br />
Cookbooks<br />
Everyday Detox by Megan Gilmore<br />
The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating and Living Well by Kate<br />
O'Donnell, Cara Brostrom<br />
No Excuses Detox: 100 Recipes to Help You Eat Healthy Every <strong>Day</strong> by Megan Gilmore<br />
Thug Kitchen: The Official Cookbook: Eat Like You Give a F*ck by Thug Kitchen<br />
Thug Kitchen 101: Fast as F*ck by Thug Kitchen<br />
Thug Kitchen Party Grub: For Social Motherf*ckers<br />
by Thug Kitchen<br />
The Oh She Glows Cookbook: Over 100 Vegan Recipes to Glow from the Inside Out<br />
Paperback by Angela Liddon<br />
Mark Bittman's Kitchen Matrix: More Than 700 Simple Recipes and Techniques to Mix<br />
and Match for Endless Possibilities by Mark Bittman<br />
Educational Books<br />
Eat Dirt: Why Leaky Gut May Be the Root Cause of Your Health Problems and 5<br />
Surprising Steps to Cure It by Josh Axe<br />
In Defense of <strong>Food</strong>: An Eater's Manifesto Paperback by Michael Pollan<br />
The Omnivore's Dilemma: A Natural History of Four Meals<br />
by Michael Pollan<br />
<strong>Food</strong> Politics: How the <strong>Food</strong> Industry Influences Nutrition and Health<br />
by Marion Nestle<br />
Longevity Now: A Comprehensive Approach to Healthy Hormones, Detoxification ,<br />
Super Immunity, Reversing Calcification, and Total Rejuvenation by David Wolfe<br />
Websites<br />
Deliciously Ella<br />
https://deliciouslyella.com/<br />
Organic Olivia<br />
http://organicolivia.com/<br />
Dr. Axe<br />
https://draxe.com/natural-remedies-category/top-10-lists/<br />
Dr. Weil<br />
https://www.drweil.com/<br />
Life Spa<br />
http://lifespa.com/<br />
Documentaries<br />
Forks Over Knives<br />
<strong>Food</strong>Matters<br />
<strong>Food</strong>, Inc<br />
Hungry For Change<br />
GMO OMG<br />
How Not To Die<br />
Cooked<br />
R E S O U R C E S | 1 7
. B u t w e a r e t a k i n g o u t t h e w o r s t t h i n g s : p a c k a g e d f o o d s , s u g a r y f o o d s ,<br />
5<br />
r t i f i c i a l f o o d s a n d p r o c e s s e d m e a t a n d d a i r y .<br />
a<br />
T H E S H O R T & S W E E T<br />
Y O U R C L E A N S E J O U R N E Y S U M M A R I Z E D<br />
MOORE<br />
1 . T h i s i s n o t a d i e t . Y o u u n d e r s t a n d t h a t b y n o w , y e s ? P r o m i s e m e n o w : I<br />
w i l l e a t i f I a m h u n g r y .<br />
2 . T h i s i s a n e x e r c i s e i n e d u c a t i o n . T h e g o a l i s t o l e a r n y o u r b o d y a n d<br />
h o w t o p r o v i d e f o r i t h o l i s t i c a l l y .<br />
3 . F o r e v e r y u n h e a l t h y f o o d t h e r e i s a w h o l e s o m e w a y t o r e c r e a t e i t .<br />
4 . W e a r e f o c u s i n g m o r e o n a d d i n g g o o d i n t h a n t a k i n g b a d o u t .<br />
6 . S o m a n y v e g g i e s f o r e v e r . A m e n .<br />
7 . S t a r t t a k i n g a p r o b i o t i c .<br />
8 . F i n d a c o o k b o o k y o u l o v e .<br />
9 . M a k e y o u r g r o c e r y l i s t f r o m y o u r r e c i p e s b e f o r e y o u g o t o t h e s t o r e .<br />
1 0 . P r e p a r a t i o n i s y o u r b e s t f r i e n d . C a r r y s n a c k s .<br />
1 1 . R e a c h o u t i f y o u n e e d h e l p .<br />
R E S O U R C E S | 1 8
19<br />
LOOKING<br />
FOR<br />
MOORE?<br />
This is a three or six month program where we meet for two-hour<br />
long individual session each month to help you get to the bottom<br />
of your health and wellness goals. It can be conducted remotely or<br />
in person if you are in Nashville and includes:<br />
General Health and Wellness Assessment<br />
Handouts<br />
Goal Setting<br />
Recipes<br />
Personalized Plan of Action<br />
Dietary Tips and Advice<br />
Resources for Independent Success<br />
Self-Care Strategies and Best Practices<br />
Assistance Setting and Achieving Goals<br />
One Month Of Unlimited Access to us Via Email<br />
Self-Care Strategies and Best Practices<br />
Individualized Health Coaching<br />
Group Health Coaching<br />
In group coaching we accomplish the same things as in individual<br />
therapy but we meet in groups of 3 or more to create a community<br />
of accountability and support. This program is a great way to get<br />
your friends and family on board as you make your way to a<br />
healthier and happier life together.<br />
Private Yoga + Meditation<br />
Yoga is a beautiful and ancient practice designed to help you<br />
strengthen and tone as well as journey inward toward self<br />
discovery.<br />
Whether it's just for you or for a small group, private yoga classes<br />
can deepen your practice and improve your strength and flexibility<br />
in a personalized and catered way.<br />
Cooking Classes + Demos<br />
Cooking demos can be given in small or large groups, tailored to<br />
your needs. We love these! We're talking everything from healthy<br />
cocktails to vegan cheese. Contact us with your interests and the<br />
size of your group and costs will be discussed at that time.<br />
Need More Information? Email us directly at<br />
MooreNutritous@gmail.com.<br />
3 3 | T R I P M A G . C O M
M O O R E N U T R I T I O U S H E A L T H C O A C H I N G<br />
Thank You<br />
We've learned so much from so many different people but we really<br />
wanted to close this booklet by practicing what we preach and showing<br />
a little gratitude. Amy Rachelle is the naturopath Elizabeth received<br />
her detox training from on a scholarship in Bali that changed her life.<br />
Amy we are so grateful. Unsplash.com is where we got many of the<br />
images that we did not take ourselves. It's an incredible gift and we are<br />
grateful it exists. Also, our parents are rad and endlessly supportive so<br />
obviously that has to go in here. Mom and dad, you are amazing and<br />
we love you forever. And a MAJOR HUGE THANK YOU TO YOU. If<br />
you downloaded this booklet then we like you very much as well.<br />
xoxo<br />
The Moore Sisters<br />
B Y E L I Z A B E T H & R A C H A E L M O O R E