Eat a healthy cleansing, detoxifying dietWE CAN ALL benefit from doing the 12-Day Plan on a regular basis, at least quarterly, to chime with the changes that take place in every season. The plan can benefit young and old, first-time cleansers, performance athletes, those recovering from illness – and everyone in between. Typically spring and autumn are the best times, but summer is also good, and although perhaps not the best time to cleanse, winter can also work well. It’s the best way to purge the body and is an essential tool in natural medicine because of its simplicity, low cost and therapeutic benefits. An effective cleanse will help you feel clear-headed and relaxed, experience easy digestion and regular bowel movements. With a fully functioning and healthy digestive system you can remain physically fit and mentally active for your entire life. You will sleep soundly and feel refreshed when you wake up – and, of course, you will experience weight loss.
If you carry out regular 12-Day Plans (3–4 per year) it can offer you the following. You can:
Eat a healthy cleansing, detoxifying diet
Be fitter and stronger, both physically and mentally
Lose weight – and keep it off
Have a clearer skin and sparkling eyes
Improve your gut health: digestion, assimilation of nutrients and elimination
Decrease or eliminate headaches, migraines, joint pain, body aches, colds and allergies and a whole list of minor health ailments
Increase your general motivation and enjoyment in life
Make some positive lifestyle changes
Concentrate better on anything you do and focus more easily
Experience anti-ageing effects
Live a ‘greener’ lifestyle.
For the Plan to be effective you must put aside at least three days of rest and relaxation for the main part of the total 12 days. This is how long it takes for the body’s internal cleansing and healing mechanisms to shift into full gear. Seven days is even better because it takes all of that time of complete rest and clean living to start purifying the bloodstream and cleanse the internal organs and lymphatic system.
Remember to set a date to start the Plan (this helps you to fully commit to it). Make sure that you check ahead and look at your diary. Try to choose a period of relative calm in your life, such as a weekend, when you attempt the Plan and try not to embark on it when you have a busy period at work.
The Plan’s cleansing and rejuvenating regime helps to accelerate the natural process of cleansing the system, purifying the body tissues and strengthening the immune system.
The basic dietary strategy for an effective cleanse is to eliminate all acid-forming foods and beverages and imbibe only a few simple alkalising foods. What you don’t eat is actually more important than what you do eat.
All processed foods, sugar, wheat, dairy, hydrogenated oils, carbonated soft drinks, coffee and alcohol, which contribute to the acidosis of the blood, must be excluded from your diet. If you are a coffee fiend try to reduce the amount of coffee you take in the days leading up to the 12-Day Plan.
The food cornerstones of the 12-Day Plan are fresh fruits and vegetables. To make sure you have enough to choose from in your kitchen during the Plan stock up well in advance or order in – there are various organic box companies that deliver. The best-quality produce will be available at your local fruit and veg market/store/grocery or farmers’ market.
The best vegetables to choose are the those that actively heal and cleanse the body, including sweet potatoes, yams, squash, pumpkin, carrot, beetroot, cabbage, asparagus, celery, parsley, spinach and all dark leafy greens. Feel free to include garlic and ginger in the 12-Day Plan in order to spice up the taste of your veggies.
You can prepare your vegetables in the following ways:
Make a broth
Steam, stew or stir-fry
Drink freshly extracted raw vegetable juice.
A high vegetable content is recommended because of its ability to modulate liver detoxification. Also, vegetables contain a high level of soluble fibre, essential for rebuilding gut integrity. Chlorophyll in dark-green leafy vegetables, seaweed and wheat grass is particularly potent.
Try to eat at least one helping of cruciferous vegetables daily. The cruciferous family, such as broccoli, kale, collards, Brussels sprouts and cauliflower, has the widest range of therapeutic benefits.
Eat plenty of seasonal salad: lettuce, rocket, cucumber, celery, carrots, beetroot and olives. Add flavour using fresh herbs such as coriander, parsley, oregano, dill and basil. Dressings to go with your salad can include: cold-pressed organic extra-virgin olive oil, raw, unfiltered apple cider vinegar, lemon/lime juice and chopped garlic.
Get your bioflavonoids from grapes, berries and citrus fruits.
Eat organic food, if possible, to avoid accidentally taking petrochemical pesticides, herbicides, hormones and antibiotics.
Eat beans, whole grains, fruits, nuts and seeds in limited quantities.
Feed your gut with healthy bacteria – taking probiotics helps normalise gut flora and reduce endotoxins: toxins produced by imbalances in gut bacteria.
Eat a few cloves of garlic every day.
Try prepared herbal detoxification teas containing a mixture of burdock root, dandelion root, ginger root, liquorice root, sarsparilla root, cardamom seeds, cinnamon bark and other herbs. Decaffeinated green tea in the morning is also good.
There is no need to go hungry when you are doing the 12-Day Plan: in fact, you can look forward to 12 days of delicious, nutritious, self-nurturing cuisine.
Buy foods that are really fresh. Try to go organic or at least buy from a local farm shop or fresh fruit-and-vegetable supplier.
Try to avoid ready-cut vegetables and fruit because their nutritional value/enzyme integrity will be reduced before they get to you.
Steam your fruit and veg. Although some of the enzymes are destroyed through the heat, the moisture seals and preserves many of the active enzymes deep inside.
Think about enzymes. The presence of active enzymes is the distinguishing element between ‘live’ and ‘dead’ foods. These fragile compounds are easily destroyed by exposure to high heat, excess moisture, oxygen, radiation and synthetic chemicals that occur during cooking, canning, refining, preserving and pasteurising food. They are important biochemical catalysts secreted by the pancreas and other glands and organs, used for digesting food, metabolising nutrients and overall physical health.
Try stir-frying. While temperatures are high, cooking times are brief. The enzymes’ integrity stays intact at the centre of the food.
Eat raw food. Foods brimming with enzymes are the most vital element for a healthy diet, and these can be found in raw fruit and vegetables.
Aim to eat three meals a day (apart from during the Power Phase, where all your food is liquidised).
‘You can look forward to 12 days of delicious, nutritious, self-nurturing cuisine.’
SNACKS ARE IMPORTANT
When you miss meals or wait too long to eat, you may find that your body starts to hoard calories and fat. As a result, your concentration and energy may suffer and you might even start putting on weight. This means that when you do eat, you may end up over-eating, which strains the digestion and metabolism. So, be prepared, throughout your 12-Day Plan, with snacking ideas that will stoke your metabolic fires without overloading them. Each of us has different metabolic needs. While some of us thrive on a higher fat and protein diet, others need more of a balance. The best way to learn what is best for you is to listen to your body.
Some handy snack ideas:
> A handful of pumpkin seeds
> A small bowl of olives
> Hummus and a selection of raw vegetables for dipping
> A rice cake spread with unsalted hazelnut butter.
DO A KITCHEN DETOX
Being on the 12-Day Plan is a great time to do some household cleansing too – as well as your inner body. Cleanse both inside and out – and the kitchen is the perfect place to start. I do this every spring and autumn and get rid of all the kitchen items that are past their use-by date or that I do not need. Throwing out unwanted items makes you feel a lot lighter, both mentally and physically. It is difficult to have clarity when you live in a world of clutter. Ask yourself: what you do need and what you don’t need – and be strict with yourself.
Go through your fridge/pantry/store cupboard and get rid of:
> All hydrogenated oils/trans fats
> Bottles that have gone past their use-by date – especially oils
> Sugar, high-fructose corn syrup, artificial sweeteners
> Anything with ingredients that you can’t pronounce or those you are unfamiliar with – you won’t be using it anytime soon
> Anything containing artificial colours or preservatives.
RECOMMENDED POTS AND PANS
Ceramic-coated non-stick
Porcelain-enamelled cast iron
Stainless steel
Bamboo products
KITCHEN UTENSILS AND STORAGE
Everyday items used in food storage and cookware often harbour health threats. Many of these engineered compounds bioaccumulate in our body’s fat cells. In a recent study, an average of 200 industrial chemicals were found in the umbilical cords of ten newborns – notably stain and oil repellants used in fast-food packaging were discovered.
Think hard about what you are putting your food into. The Teflon chemical PFOA, found to be a causative toxin in the autism spectrum disorder, has been discovered in non-stick pans. Persistant organic pollutants (POPs) enter our bodies when we eat foods prepare on these surfaces. Over time these POPs slowly poison cellular energy, resulting in weight gain and fatigue. POPs have also been implicated in the worldwide explosion of diabetes and obesity.
FOOD STORAGE
Avoid plastic food storage containers that contain BPA or other bisphenols. Use containers made from glass or pyrex. Forgo clingfilm and instead use old-fashioned wax paper fastened with string or tape.
Refer to this chart when you are planning your meals during the 12 days.
| YES | NO | |
| Vegetables | All vegetables, including sweet potatoes and salad ingredients | Potatoes (apart from sweet potatoes) |
| Fruit | All fruit except those listed opposite | Mangoes, pineapples and bananas |
| Meat and fish | None | All fish, shellfish and meat |
| Nuts and seeds | Pumpkin, sesame, flax, sunflower seeds, and unsalted nuts such as hazelnut, Brazils, walnuts, almonds | Pistachios, peanuts, cashews |
| Pulses | Haricot beans, kidney beans, pinto beans, butter beans, chickpeas, lentils, lima beans | None |
| Grains and starches (make sure they are not processed or mixed with gluten-containing grains, additives or preservatives) | Amaranth, arrowroot, buckwheat, flax, gluten-free flours (rice, soy, corn, potato, bean), hominy (corn), coconut flour, millet, quinoa, brown rice, sorghum, soy flour, soy lecithin (pure), soy nuts (soaked soy beans, then air dried), soybeans, tapioca, teff | Cornflakes, rye flour, pasta, noodles, all bread, barley (malt, malt flavouring and malt vinegar are usually made from barley), triticale (a cross between wheat and rye), wheatfn1 |
| Oils | Extra-virgin cold pressed olive oil, pumpkin seed, borage oil, evening primrose oil, sesame oil, coconut oil | Sunflower oil, corn oil, avocado oil, canola oil, safflower oil |
| Dairy | None | All cow, goat and sheep produce – butter, cheese, cream, milk, yoghurt |
| Seasoning | Fresh and dried herbs, garlic, crumbled seaweed such as nori, dulse or kelp, ginger, chilli pepper, black pepper, cinnamon, curry, miso, tamari | Table salt, rock salt |
| Condiments | Raw unfiltered apple cider vinegar, lemon/lime juice | Mayonnaise, salad cream, tomato ketchup, brown sauce, soy sauce, vinegar |
| Drinks | Water, herbal teas, fruit teas, lemon in hot water | Coffee, alcohol, tea, soft drinks |
| Sweeteners | Honey, maple syrup, stevia. All taken in moderation | Sugar, artificial sweeteners, carob, corn syrup |
| Other | Mung beans, alfalfa sprouts, tofu, olives | Biscuits, cakes, eggs, margarine, canned foods, microwaved foods, processed foods |
In the West our drinking water is, surprisingly, far from clean and clear of toxins. Heavy metals have found their way into drinking water supplies, along with drug metabolites, such as antibiotics, sex hormones and mood stabilisers. Add to this the practice of chlorination to keep it free of bacteria, viruses and parasites and you have a harmful cocktail. Ingesting chlorine is not ideal for optimal health as it interferes with the functioning of the thyroid gland, which is the main driver of our metabolism.
Drink two to three litres per day of pure, preferably alkaline, water to flush away the large amounts of acids and other toxic wastes that the detoxing cleanse in the Plan process empties from the body.
Sipping hot water with lemon is a good idea and sage tea is excellent too.
Investing in one of these systems is an investment in your wellness and that of your family too.
Carbon filters remove fluoride and chlorine from water, which gives it a cleaner taste.
Distilled water benefits those undergoing a heavy metal detox. But, it is essential that trace minerals are replenished. This choice should only be made under the supervision of a health-care practitioner skilled in detoxification.
Reverse osmosis systems remove drug metabolites, heavy metal ions and chlorine from tap water.
Raw juice retains all of the most active enzymes from the vegetables and can be made from any combination of the following: carrots, beetroot, broccoli, apples, celery, parsley, parsnips, coriander, parsley, ginger and wheat grass.
Drinking fresh juice helps to alkalise the system and is the most immediate and effective way to deliver vitamins, minerals and antioxidants straight into the body. It lies at the foundation of cleansing and acts to rebuild and rebalance your entire system. Aim for two to three glasses per day (300ml glass), apart for the Power Phase of the 12-Day Plan, where you may want to consume as much as six 300ml glasses per day. Remember to prepare your juice using fresh produce and drink it straight away.
Nearly all vegetables lend themselves to juicing, while some fruits are better juiced than others.
Drinking a beverage with lemon in it first thing in the morning stimulates digestion and elimination. Lemon juice works wonders as a cleansing agent. It aids the liver in flushing out unwanted toxins, including those in the process of being absorbed into your body. It is high in vitamin C and a powerful antioxidant that boosts the immune system. As a superior alkaliser it also acts to purify the blood.
Nettles have been used traditionally to treat rheumatism, eczema, arthritis, gout and anaemia. Surprisingly, although the nettle sting is highly irritating, once the leaves are dried and the acid is neutralised, they are a natural antihistamine. People tend to use nettles to treat urinary problems, urinary tract infections, kidney stones and allergies, or in compresses or creams for joint pain, sprains and strains.
HOW TO MAKE NETTLE TEA
Use ½–1 tbsp of the dried herb and add to 1 litre of filtered water.
During a cleanse, alcohol is a source of unnecessary calories and sugars and it is disruptive to sleep cycles, interacts with the neurotransmitter gamma-aminobutyric acid (GABA) receptors and blocks the brain’s oxygen sensors. Therefore it is best to avoid drinking it altogether. The GABA receptors are a class of receptors that respond to the chief inhibitory compound in the central nervous system.
Caffeine interferes with the body’s ability to absorb water and it quickly depletes the calcium and magnesium stores you need for bone health and for muscle contraction and relaxation. It is a powerful stimulant that blocks neurotransmitters for sleep and throws off the body’s natural circadian rhythm. It also overworks our overused adrenals, which regulate stress. This is why I always advise clients who have difficulty sleeping not to drink coffee.
However, for many, giving up coffee can be a challenge. If you drink a lot normally, when you give it up you may experience some side effects, usually in the form of headaches. But you can prepare yourself in the days leading up to the 12-Day Plan. I always substitute every second coffee for a glass of water, so that by the time I start the Plan my withdrawal side effects are minimised.
Dairy products are a mucus-forming food, which in excess can clog your system. Research has shown that high bioavailable sources of calcium come from dark-green leafy vegetables, nuts and seeds. This research has also shown that magnesium, boron, vitamin D and vitamin K are as important to bone health as calcium. These minerals regulate the intake of calcium into the bone. Therefore, I advise you to get your calcium from vegetables and certain pulses rather than from a dairy source.
The best choices of fruits are those that are semi-sweet originating from temperate climates. Examples are apples, pears, watermelons, black cherries and black grapes. Try to consume just one type of fruit at a time and 30 minutes either before or after your meal. Tropical fruits, such as mangos, pineapples and bananas, have a very high sugar content and tend to overheat the system, so it is best to avoid these. The exception is papaya.
It’s important to consume greens while you are detoxing on the 12-Day Plan. You can take green supplements, such as my product ‘Gorgeous Greens’ (see also here), one of the supplements that I recommend taking during the 12-Day Plan, which contains:
Organic spirulina
Wheat grass
Chlorella
Alfalfa
Kale
Nettle leaf
Dandelion leaf
Ascophyllum nodosum
Fucus vesiculosus.
‘Gorgeous Greens’ contains:
Antioxidants that promote tissue healing/recovery
Calcium, magnesium, potassium to regulate muscle contraction and relaxation
Vitamins and minerals to boost energy and the immune system
Seaweed to help regulate the metabolism naturally
Dandelion leaf to help with digestion and the absorption of nutrients
Anti-inflammatory qualities
Electrolyte replacing qualities
Natural fibre.
QUINOA
Quinoa is an alkaline and complete protein food. It is rich in amino acids, especially lysine, which is essential for tissue growth and repair. This high-protein grain also contains many minerals and B vitamins, and is an excellent alternative to rice.
Beans
Wash beans or lentils in cold water. Soak lentils for one-and-a-half hours and beans overnight in three times the amount of water. Drain the beans and wash again before cooking.
Eat beans or lentils unaccompanied by other proteins in the same meal.
Try not to eat potatoes with beans, as potatoes will interfere with their digestion, and the room you are eating in will empty out quite quickly!
Digestive spices, such as fennel and ginger, can help to make beans more digestible.
Remember to chew your beans and start with easier types such as mung, adzuki and dal.
Herbs and spices possess potent nutritional benefits and all have their specific roles in the culinary realm. They can be used fresh or dried. The dried varieties tend to be more intensely flavoured and therefore they are often used in smaller quantities. You can grow fresh ones in beds or pots outside or on your kitchen windowsill inside.
Basil has anti-inflammatory and anti-bacterial properties and contains magnesium and betacarotene, which are good for the heart. Packed with antioxidants, basil can be used in tomato dishes, soups and salads.
Bay is a natural antiseptic and protects the internal and external skin. It is rich in antioxidants betacarotene, vitamin C, zinc and selenium. Bay leaves are great in casseroles and vegetable dishes.
Chives are known for their anti-bacterial, fungal and viral properties, and cleansing the gastrointestinal tract. They are part of the allium family and have superior levels of vitamins A and K, and are tart in flavour. You can use them in salads and soups.
Coriander contains one of the highest levels of vitamin K as well as vitamins C and A: important for healthy bones, eye health and the gut. Coriander has microbial qualities and is good when used in Asian dishes.
Mint helps ease digestion, stomach pain and bloating. It possesses gut-soothing, anti-bacterial and anti-microbial properties. You can use it to make a delicious tea, or with soups and salads.
Parsley is packed with vitamin C, folic acid and flavonoids, which are all potent antioxidants that support heart health. It cleanses away bacteria in the mouth and is known to be the best natural toothpaste.
Rosemary increases blood flow to the heart, head and brain, and its inflammatory properties help those with asthma and breathing difficulties. It is a pungent aromatic herb that stimulates the nervous system, creates alertness and concentration. It is delicious when used in a dressing.
Sage creates anti-inflammatory responses in the bloodstream. It has stimulating effects on the neurons in the brain, aiding concentration and memory. It is tasty used in soups and casseroles.
Tarragon increases bile production, which is good for making fats more digestible and providing antioxidants that support the gut function. It is also beneficial to heart health.
Thyme helps to boost levels of DHA in the brain. It is a potent source of antioxidants and has abundant antimicrobial qualities. It is used in casseroles, soups and herbal teas.
ALOE VERA
The best way to take aloe vera is to use the purest concentration you can get hold of and add to freshly pressed juices and smoothies. My ‘Hello Aloe’ product (see here) is good for this. You can also add it to water.
Aloe vera:
> Offers anti-inflammatory, anti-spasmotic and cellular protective properties that benefit the gut. It was used in many ancient civilisations and was touted as the ‘miracle plant’.
> Is used as a tonic for a variety of ills including constipation, eliminating toxins and promoting digestion.
> May help to heal stomach ulcers and reduces the severity of stress-induced IBS. The inner-leaf-gel variety has been shown to have anti-bacterial properties.
CLEANSERS AND DETOXIFIERS
The following items helps to accelerate the natural processes of cleansing and detoxification in the body:
> Burdock, which can be found in my ‘Super Absorb’ product in the 2 Days programme (see here), has the ability to flush impurities from the body and it purifies the blood (‘Super Absorb’ is not sold seperately).
> The polyacetylenes in burdock inhibit the growth of bacteria and fungi, which prevents infections, especially skin infections.
> The inulin in burdock is a powerful immune system regulator. It attaches to the surface of the white blood cells to make them work better.
> Contains copper, iron magnesium, sulphur, biotin, zinc, iron, amino acids, and vitamins B1, B6, B12 and E.
DANDELION
I highly recommend using dandelion during your Cleanse. This can also be found in my ‘Super Absorb’ product (see page 000). It acts as a liver decongestant and restorative, liver gall-bladder stimulant, and as an antilipemic, an agent in the blood that reduces lipid levels.
> Gentle diuretic.
> Purifies the blood and liver and stimulates the manufacture of bile.
> Decreases the amount of serum cholesterol and uric acid.
> Optimises the performance of the kidneys, pancreas, spleen and stomach.
> Balances the hormones.
> Benefits the gut, balancing the enzymes that help digestion, assimilation and elimination.
Cardamom helps combat infections by eliminating waste and toxins through the kidneys. It is excellent for digestion.
Cinnamon has potent anti-inflammatory properties and is good for joint pain, IBS and skin problems. It regulates blood sugar by enhancing the effect of insulin.
Chilli powder is great for heart health and improving cholesterol levels. Chillies are anti-bacterial, anti-fungal and help to lower blood-sugar levels. Chilli powder can also aid weight loss.
Cloves help relieve indigestion and constipation and contain potassium for controlling blood pressure. They are also anti-inflammatory, anti-septic and anti-flatulent. They are packed with antioxidants, vitamin A, betacarotene, omega-3 fatty acids and vitamins.
Fenugreek can be used as a laxative, digestive and a remedy for coughs and bronchitis. The seeds are high in soluble fibre, which helps to lower blood sugar, making them key in improving the symptoms of diabetes. It is also used to help reduce irritability during menopause and PMS.
Ginger soothes the respiratory tract and helps common colds and coughs. This warm spice also helps reduce arthritic, joint and muscle pain while aiding digestion.
Juniper is high in antioxidants and has the ability to improve your digestion as bitters cause saliva, digestive enzymes and stomach acid to increase.
Nutmeg stimulates the brain, improves concentration, helps soothe stress, fatigue, anxiety and depression, and can be used to relieve painful aching joints and muscles. It also helps to relieve digestive problems and is used to improve sleep. Nutmeg contains potassium, calcium, iron, magnesium and zinc.
Turmeric improves liver detoxification and supports the immune, digestive and nervous systems. It provides potent antibacterial, antiviral and antifungal properties. It is also used to treat wounds and skin conditions such as psoriasis.
Vanilla is a great source of antioxidants and has anti-inflammatory and anti-bacterial properties. This spice also has a calming effect, which can help to relieve anxiety.
This is one of the most abundant amino acids in the body and the preferred source of energy for the cells that line the small intestine. The best way to take it is to dissolve 1 gram of powder in water or added to freshly pressed juices and smoothies on an empty stomach. For best delivery to the electrolytes, the powder form is best. L–glutamine taken between meals can also help curb sugar cravings. It:
Minimises the breakdown of muscle tissue and improves protein metabolism for use after exercise.
Can also be used first thing in the morning to help rebuild the lining of the digestive system. This helps to maintain the gut barrier function.
Provides fuel for the immune system and can assist the healing process after surgery.
There is a great deal of research available on the importance of this vitamin, especially at sun-limited times of year. Vitamin D3, as found in my product ‘Magical Multi’ (see here) is essential for promoting calcium absorption in the gut. Vitamin D has other roles for our health including modulation of neuromuscular and immune function and reduction of inflammation.
Vitamin D has been found to:
Strengthen bones
Strengthen the immune function
Reduce tumour growth
Reduce cancer risk
Reduce risk of multiple sclerosis
Lower risk of diabetes
Decrease symptoms of seasonal depression.
Improves energy levels, nerve conduction and concentration. Since vitamin B levels in the body are reduced by stress, caffeine and alcohol, this is another supplement that I recommend for general health.
TRY SOME FERMENTED FOODS
Central Europeans have long eaten pickled and fermented foods, as have the Japanese. For Koreans, kimchi, or pickled cabbage, is the national dish. Fermented foods provide health benefits through the way in which the inherent bacteria, yeasts and moulds predigest foods and create probiotics that introduce bacteria to the gut.
Fermented vegetables have an alkaline effect once they have been digested. It is their role in stimulating the hydrochloric acid in the stomach that is so important. Stress interferes with the stomach’s production of hydrochloric acid, which shuts down the ‘rest and relaxation’ response. In a highly stressed situation, digestion is put on hold. This has a knock-on effect because whatever is not working at the top end of the gut will affect the other parts of the gut too.
Sauerkraut is made by cutting and crushing raw vegetables to release the fluids they contain, then layering them with salt to create a fermentation that breaks the vegetables down into a more easily digestible product. Traditional sauerkraut uses cabbage as a base.
The basic dietary strategy for long-term health is to eliminate all acid-forming foods and beverages and consume only a few simple alkalising foods that require the least energy to digest. Here are some useful tips to add to the mix.
Increase your consumption of fresh, locally grown fruit and vegetables in season, preferably organic.
Make sure that you consume fruit and vegetables as close to their natural raw state as possible. If you have to cook them, then steam or stir-fry briefly.
Increase your intake of water to up to two to three litres per day.
Do not eat after 8pm at night.
Stop eating when you are 70 per cent full. If you are still hungry 30 minutes later, then eat some more.
If you find yourself craving carbohydrates and sugar, have a snack of protein and fat, then wait 30 minutes. Protein and fat are much more satisfying than carbs and sugar.
Don’t count your calories.
Try to:
Switch cakes, biscuits and crisps for dried fruit, seeds and unsalted nuts such as pumpkin, sesame, flax, sunflower, pecan, hazelnuts and Brazils. Pistachio and cashew nuts are okay in between 12-Day Plans. Swap white bread, rice and pasta for their brown, organic equivalent, but restrict the servings to one per day. If you are gluten-intolerant make sure that you eat a suitable gluten-free alternative.
Ideally eat three servings per week of pulses and beans such as lentils, chickpeas, haricot, aduki and butter beans.
Limit the quantity of animal protein in your diet to two servings per week, or certainly no more than 10 per cent of your diet, and choose organic or grass-fed meat where possible. Focus on reducing your intake of red meat (beef, lamb, pork) as well as smoked meats such as salami. Consider having fish, chicken or vegetarian alternatives such as tofu.
Ideally have two servings per week of oily fish such as salmon, sardines and tuna. Avoid salmon and tuna if you are pregnant.
Reduce your intake of coffee. Start by having water instead of every second cup of tea or coffee.
Reduce your intake of carbohydrates such as potatoes and pasta.
Reduce your intake of refined sugar and consider having honey or maple syrup instead. Try reducing, then eliminating, sugar from food and drinks. It is surprising how quickly you can get used to less-sweet things.
Use only unrefined oils such as cold-pressed virgin olive oil. Avoid hydrogenated fats.
Reduce your intake of salt. Try to flavour food with seaweed (nori or kelp), tamari or shoyu sauce, fresh and dried herbs.
Avoid chemical additives and preservatives – remember to read the label.
A daily yoga asana and pranayama practice is a must during the 12-Day Plan. Yoga can aid the body in the detoxification process by encouraging lymph drainage and increasing blood flow, thus facilitating the elimination of metabolic toxins through the excretory pathways of the body such as the liver, kidney, skin and lungs. Practise yoga in conjunction with slow, deep, rhythmic breathing that fully engages the diaphragm. The combination of slow stretching and loosening the limbs drives blood and lymph through the body like a strong pump.
I recommend a combination of twists, backbends, forward bends and supported shoulder stands and inversions, which help to drain lymph from the legs. Twists increase peristalsis, clear stagnation, increase agni (digestive fire) and help to send blood through the liver. Support your asana practice with energising pranayama practices such as Kapalabhati (see here). Deep diaphragmatic breathing saturates the bloodstream with fresh supplies of oxygen, while purging it of carbon dioxide, thus accelerating the cleansing process.
In this chart you will see how to use intelligent movement in your 12-Day Plan and you will see how the practice builds systematically from one phase of the Plan to the next. Preparation Phase is just that – a gentle warm-up for your body and mind. In the Pre-Purification Phase I add in some twists. In the Power Phase I add bends and inversions too. And then in the Maintenance Phase I add in forward bends too. In addition, I will be guiding you through some pranayama techniques and meditations. You will see that a numbering system 
, both on the Quick-Reference Yoga Chart and in the text, helps you work through your exercises in the right order.
Cleansing is a journey from the old you to the brand-new you. It is a great opportunity to start taking a more holistic approach to your health and wellbeing. Take the opportunity of doing the 12-Day Plan to try out some new things to support you, if you wish (though they are optional and not shown on the chart as part of the Plan – add them as and when you like):
The deep pressure of massage stimulates various vital points along the bioelectric network (in yoga we refer to these vital points as ‘nadis’) and dislodges toxic deposits in the tissues. The massaging action scatters the released toxins and facilitates their drainage through the blood and nymph. Always drink at least one or two large glasses of pure alkaline water immediately after a therapeutic massage.
Rolfing is a deeper massage that works on the fascia, or connective tissue, that surrounds the muscle. Rolfing can access deeper core muscle, such as the diaphragm.
Like acupuncture, acupressure works with the bioelectric energy flowing through the meridian energetic network in the body. Instead of using needles (as in acupuncture), pressure is applied using the elbows, feet and hands. If you would rather avoid needles, this method might be worth trying.
Try fitting in 20 minutes of walking per day into your usual routine. Build this up to 45 minutes. You can take this in the form of three 15-minute walks if that works better with your schedule. Swimming is also excellent. Not only will the exercise do you good but the fresh air will make you feel invigorated (see also here).
Meditation helps to bring a balance of mind, body and spirit, which aids the process of detoxification of both the mind and body. Cleansing the mind of negative thought patterns is essential to detoxification. Becoming more conscious of these patterns will add new depth to the cleansing process. True detoxification is multifaceted; it means not just isolating the body but also taking your mental and emotional state into account.
The Mind Body Cleanse sequences in this book can help you to quiet your mind so you can feel, and then release, the tension stored in your gut and other places in your body. These unconscious tensions, which can become knots along the abdominal muscles or a restricted diaphragm prevents you from taking full, deep breaths. This can perpetuate gut issues and other body-wide health problems.
I prescribe the following Three-Month Breathing Course for anyone who has gut problems, such as IBS, or has difficulty digesting food. The breathing practices are best done daily at the same time of day, preferably 30 minutes before you eat.
Three-part breath and complete breath
Sit in a comfortable cross-legged or kneeling position. If you are sitting, place a yoga block under your behind so that you are half on and half off it.
Sectional breathing: each day you work through the whole sequence.
Allow your natural breath to settle before you start.
| A | Visualise the air flowing into your abdomen | ×12 |
| B | Visualise the air flowing into your ribs | ×12 |
| C | Into the top lobes of your lungs | ×6 |
| D | Complete yoga breath | ×12 |
Alternate the method of filling and emptying the lungs – whichever feels more comfortable for you.
Sectional breathing: each day you work through the whole sequence.
Allow your natural breath to settle before you start.
Alternate the method of filling and emptying the lungs – whichever feels more comfortable for you.
Ratio breathing – extending the breath with complete Hatha yoga breath.
Allow your natural breath to settle before you start.
The skin is the largest organ in the human body and skin-brushing assists the lymph system to cleanse itself of the toxins that collect below the skin. Brush the skin for three to five minutes daily, in the mornings, on dry skin, before you wash. Use a natural fibre brush with a long handle – remember to skin-brush towards the heart.
Tapping is a great pick-me-up for increasing focus and rejuvenating the body and mind. You can tap on your face, head, neck, shoulders, chest, abdomen and lower back to boost the immune system by increasing production of T-cells. The technique also reduces stress, energises, increases focus, promotes strength and vitality, and balances the left and right hemispheres of the body. The healing concepts that tapping is based on have been used as part of Eastern medicine for over 5,000 years. Like acupuncture and acupressure, tapping is a set of techniques that utilise the body’s energy meridian points. You can stimulate these points by tapping on them with your fingertips – literally tapping in to your body’s own energy and healing power.
The basic technique requires you to focus on the negative emotion at hand: a fear or anxiety, a bad memory, an unresolved problem or anything that’s bothering you. While maintaining your mental focus on this issue, use your fingertips to tap between five and seven times each on 12 of the body’s meridian points. Tapping on these points while concentrating on accepting and resolving the negative emotion will access your body’s energy, restoring it to a balanced state.
The main aim of progressive muscular relaxation is to allow you to feel the difference between tense and relaxed muscles. You recognise when your muscles are tense, and then, in response, you relax them. The technique involves tensing the muscles as hard as you can while concentrating on the sensation you feel in them. Hold the tensing action for a few seconds and then experience the difference in how they feel when they are relaxed. The progressive muscular relaxation process involves going through all parts of your body, starting with the feet, and it’s best to practise with a teacher first of all so that you can get the hang of it.
You can now go through the body again, emphasising any tense areas that you are still aware of.
Use your mind to relax your physical body. Isolate and relax in turn (as you did for Progressive muscular relaxation) all the muscles in your body, but without tensing the muscles first. This technique is very effective for IBS.
Visualisation techniques are also great for relaxation. This technique is perfect if you are a visual person: it involves focusing on a colour, such as green. Picture a meadow and its freshness, the young green grass. Breathe into the colour and let it fill your eyes, the space in front of your eyes and the space behind them. Finally let your whole body fill with green.
You can also focus on a flower, which you place in front of you at a comfortable distance. Your aim is to touch and smell the flower and examine it in its entirety. Allow the flower to become soft focus and then close your eyes and visualise it in your head. Gradually let the flower go and become aware of the breath.
‘How am I right now?’ ‘Am I feeling fine?’
With positive affirmation you listen to your body rather than your mind. This technique is like clearing a space in a cluttered room and is most effective for consulting your own inner wisdom. It involves turning your attention inwards, to your ‘felt sense’ of a particular problem or situation. If you use it successfully it identifies and localises your most important problem and your existing hidden knowledge of it. This ultimately brings a shift in your felt sense of the problem, and relief and insight about what practical steps you can take next. This technique has the advantage of creating distance from whatever it is you are concerned about or the problem, while acknowledging that these things exist and are yours.
Using positive affirmations is easy to do yourself, but generally it is better if you are led through the technique by a competent teacher, either in a class or via a recording, so that you can hear the instructions and follow them uninterrupted. You will be asked to repeat the positive affirmation a number of times.
Steam and heat help to promote the excretion of toxins through the skin. If you do not have access to a steam room, take a hot bath, add some of your favourite essential oil or mineral salts, lie back and relax.
Regular infrared sauna therapy use provides an excellent natural health pathway to improving heart health. A study from the February 2011 issue of Circulation Journal shows just how positively the heart responds to infrared sauna. In the study, researchers from the Department of Cardiovascular, Respiratory and Metabolic Medicine, Kagoshima University, Japan, showed that oxidative stress in heart patients is remarkably reduced with repeated daily infrared saunas.
Indulge in Himalayan rock salt, and add some detoxifying essential oils at any phase during your 12-Day Plan. Or you can use ‘Buddhi Bath’. Pour the entire contents of the sachet (see here). Lie back and relax! Remember to get out of the bath slowly.
Epsom salts are an ancient remedy for drawing out toxins. Taking one or two of these baths every week will help to encourage weight loss. Add one or two mugs of Epsom salts into a hot bath.
GENERAL GUIDELINES FOR A GREENER LIFESTYLE
Try some (or all) of the following guidelines to help you adopt a really green lifestyle.
> Drink filtered water (reverse osmosis or carbon filter)
> HEPA/ULPA filters and ionisers can be helpful in reducing dust, moulds, volatile organic compounds and other sources of indoor air pollution
> Clean and monitor heating systems to detect the release of carbon monoxide
> Keep houseplants around your home to help filter the air
> Air out your dry-cleaning before you wear it
> Avoid excess exposure to environmental petrochemicals (garden chemicals, car exhaust)
> Reduce or eliminate the use of toxic household and personal-care products (aluminium-containing underarm deodorant, antacids, and pots and pans)
> Remove allergens and dust from your home as much as possible
> Minimise electromagnetic radiation (EMR) from radios, TVs and microwave ovens
> Reduce ionising radiation (from sun exposure or medical tests such as X-rays)
> Reduce heavy-metal exposure (lead paint, thimerosal-containing products, etc.)
> Have 1–2 bowel movements a day
> Drink 6–8 glasses of water a day
> Work up a sweat regularly by doing brisk exercise, by walking briskly, swimming or cycling.
THE FOUR PHASES OF THE 12-DAY PLAN
The 12-Day Plan is devised in order to approach cleansing in a systematic way over the course of the 12 days.
Days 1–3/Preparation Phase. This part of the 12-Day Plan is very easy indeed. Eliminate all of the ‘no’ foods and introduce foods from the ‘yes’ section in The Food Rules (see chart, here).
Days 4–6/Pre-Purification Phase. Now you start to streamline your diet in order to condition your body for optimum cleansing during the Power Phase, which comes next. Eat as much raw food as possible, especially if you are doing the Cleanse during the warmer months of the year. Otherwise there are some delicious soup recipes (see here), which are ideal for winter.
Days 7–9/Power Phase. You should be feeling pretty good by now, having spent the last six days absorbing the nutrients from simple, healthy foods. By consuming nothing but liquids and giving your digestion a break, consuming raw, fresh juices and smoothies for the three days of the Power Phase, you give your body a break from normal food and drink. This gives your system the chance to do its own bit of housework, gobbling up unwanted microbes, toxins and matter, to leave you feeling rejuvenated.
Even though this part of the 12-Day Plan is where you will be taking liquids only, you should not feel hungry.
Days 10–12/Maintenance Phase. Well done! You have completed the Power Phase, eliminating a vast amount of toxic waste from your body and giving your digestive system a full service.
For most people, following a cleanse plan will be perhaps the most powerfully purifying endeavour of their life and be a truly life-changing experience. On a physical level, when the blood and tissues of the body have been purged of poisons, degeneration is arrested and germs are given a smaller window of opportunity to attack – the body’s natural healing mechanisms repair the damage and restore optimal health to the whole system. The effects on other levels of our being are even more profound. Our mental faculties generally improve. Emotionally we are able to let go of baggage as we let go of its physical counterpart. Our energetic levels change and we encourage and attract greater positivity into our lives.
Carrying out three or four 12-Day Plans a year is recommended, while you take care of your diet, by eating healthily, in between times. Almost anyone is capable of completing a 12-day fast, but if you have never tried it, you might want to experiment with a few 3-day mini-fasts first as a warm-up. A mini-fast is a good way of working your way up to a full 12-Day Plan, as well as being an excellent form of maintenance between longer therapeutic fasts. For a 3-day fast you can follow the dietary guidelines on here. The ‘3R’ 3-day cleanse product (see here) is a gentle and condensed cleanse lasting three days which contains all the ingredients that you need to complete a gentle and effective cleanse. It will also help to ‘mend’ your gut.
In addition to doing four 12-Day Plans every year, I fast for one day every week, taking nothing but pure alkaline water, or if I wish, juices or smoothies. This gives my digestive system a rest and allows my body a brief break in order to restore and rejuvenate it.
After the 12-Day Plan it is good to revisit all your priorities and goals and make plans for the future. The best part about trying out the different techniques in this book is that, as you move forwards after the 12-Day Plan, you will understand the effect of each technique and when and how to use it. You will come to a better understanding of what nourishes your body and what pollutes it, and, as a result, you have the tools to put together your own cleanse plan and personalise it to your own needs.
Preparation is the key to a successful cleanse.
First of all, take 20 or 30 minutes to draw up a list of things you may need to buy. You will be consuming plenty of fresh fruit and vegetables (see The Food Rules chart, here), herbal teas and nuts, seeds and pulses. Acquire a juicer for vegetable- and fruit-juicing (it needn’t be an expensive one) and get hold of a water filter if you don’t already use one.
Buy a natural fibre brush for skin-brushing and also a journal to write in. It is a good idea to record your thoughts and feelings, any changes, improvements and psychological effects you may experience. You can also write down any positive affirmations. If you decide to eat out during the 12-Day Plan, try to choose dishes that are nutritious and Cleanse-friendly and try to stay focused – don’t be tempted to lapse and think that you’ll get back on track again tomorrow because consistency is important in achieving good results.
Try to plan your 12-Day Plan so that you go through the Power Phase during a period of relative calm – time off work or a quiet time when you don’t have any demanding commitments or distractions are ideal.
REMEMBER – YOU NEED
LOTS of fresh fruit and vegetables
Herbal teas
Nuts, seeds, pulses
A juicer for vegetable- and fruit-juicing
Water filter
Natural fibre brush for skin-brushing
A journal
TIPS TO GET YOU THROUGH
Here are a few last-minute words of advice before you start on the Plan.
> If you are a coffee fiend, try to reduce the amount you take in the days leading up to your start date.
> Replace every second cup with a glass of water.
> Refer to The Food Rules list on here.
> Making time for relaxation is very important. Try to plan the 12-Day Plan so that you do the Power Phase (Days 7–9) in a period of relative calm. A weekend or a quieter patch at work would be ideal.
> You will also need to make an appointment with your local colonic hydrotherapist if you are congested or suffer from constipation. However, I appreciate that colonic hydrotherapy might not be to everyone’s liking.
> Try to stay focused on the Plan – don’t lapse.
You can record, in diary form, the effects (physical, mental, emotional or spiritual) of your personal practice. Over time you will notice how that particular practice affects you. Try out the diary layout suggestion below and, when you notice something different, good or not so good, make a note. You do not need to write something down every day, just when you observe a change.
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| Date / time | Practice | Comments |