Free 3 day summer cleanse

free summer cleanse Free  3 day summer cleanse to restore  and rebalance. I originally tried this cleanse some years ago after a friends rather boozy birthday weekend but have updated  it as I now run seasonal health cleanses. Unfortunately you have missed this year’s on line summer cleanse  but if you are wanting to cleanse then I suggest you take a few days out to try this and  combine with my summer offer

  • pre holiday to drop a few pounds before bikini time or after the summer excess, partying and holiday stress to rebalance!
  • This is an ideal cleanse when your energy is high – late June until beginning of September.
  • Make time for your own 3 day personal retreat and remember to include some mindful eating  , or follow my monthly lifestyle recommendations
  • It is super simple so easy to follow!

If you are wanting to go the “whole hog” I have included 3 optional extras – a Magnesium bath to help relax and begin the release of toxins, a castor oil liver pack to support the liver and finally an enema or colonic to ensure all the toxins have been released!!!  Please look on my Justine Evans Free Support page for instructions as to how to do these.

Free summer cleanse – what to do!

Nutrition Remember to drink an additional litre or 2 litres if you are very active of filtered water daily throughout the 3 day summer cleanse.   This summer cleanse is not about weight loss although most people will shed some pounds but offers a simple natural cleanse to (re) balance mind and body whilst providing a gentle detox. Like most things in life the better quality you buy the better the end result  – try to buy  organic, seasonal and local.

 

Day 1 of the summer cleanse
2 tablespoons apple cyder vinegar mixed with 250ml water.  Add  honey  to taste (optional) 1st thing in the morning and then twice further during the day

Juice or smoothie x 2  per day.  Mid morning and mid afternoon.  Add 1 teaspoon psyllium in each juice  to start the cleansing effect.  Remember to drink an additional 250ml water after each juice to ensure the psyllium husks bulk up sufficiently.

Lunch: Miso soup

Supper : Light evening meal

Creation EssenceAdditional Support: 500gms Epsom salts in bath plus creation essence, or any of the suggestions below.  Try to include one  yoga class and/or 1 hour brisk walk to really enjoy this cleanse and nurture

Bathe*:  Sacral bath: 2 dessertspoons organic coconut oil/butter, 500 grams Epsom Salts or Dead Sea Salts,  1-12 drops of Creation Essence   (add essence  after running the bath so as not to “bruise” the oils).  Light candles, dive in and soak for 20 minutes in warm bath water.

Foot Bath and Reflexology with Creation Essence Foot Bath*:  Add up to 5 drops of Creation Essence to a bowl of hand hot water.  Add 200 grams Epsom Salts and soak feet for 10 minutes.

Body Exfoliate*:  1 cup Dead Sea salts, Epsom Salts or Himalyan Rock Salt 1-6 drops Creation Essence to 1 cup grapeseed oil or olive oil or coconut oil.  Mix to combine and place in a glass jar with lid.  Rub the mixture onto your body and rinse off in bath or shower.  Your body will smell beautiful and also be very soft!

 

Day 2 of the summer cleanse
Apple cyder vinegar mixed with water and honey (optional) as day 1.  1st thing in the morning and then twice further during the day

Juice or smoothie x 3  daily –  morning, lunchtime and mid afternoon. Add one  teaspoon of  psyllium in each juice  to ensure it  helps to cleanse your digestive system. Ensure you drink an additional 250ml water after each juice

Supper: light evening meal

Psyllium is a form of fibre made from the husks of the Plantago ovata plant’s seeds. It sometimes goes by the name ispaghula. It’s most commonly known as a laxative and great to support a cleanse and detox. Research shows that taking psyllium is beneficial to many parts of the human body, including weight loss, bowel regularity, heart health and blood sugar regulation. Psyllium absorbs liquid in your body so it can help give you a feeling of being full.

cobra2Additional Support: Castor oil liver pack, yoga class or 1 hours brisk walk.  Yoga is a super exercise for most women.  Fantastic for hormonal support and digestive well being I am sure you will be able to find a class near you! To find out how to give yourself a castor oil pack  download my  Detoxification Support guide.

 

The final day of the summer cleanse – Day 3
2 tablespoons apple cyder vinegar diluted in 250ml water.  Add half a teaspoon honey (optional) as before.  Drink 1st thing in the morning and then twice further during the day

Juice x 5 daily.  This is the final day and is a juice fast for the day.  Have 5 throughout the day – morning, lunctime, mid afternoon and evening plus a final one about 9pm.   Add one  teaspoon of  psyllium in each juice  to maintain the bowel transit flow!.  Don’t skip the additional 250ml water after each juice!

Smoothie, juices and other recipes for the 3 day summer cleanse:

applecydervinegarOrganic Mother Apple Cyder Vinegar with the mother:   Place 2 tablespoons of organic mother cyder vinegar in a large tumbler of filtered water (about 250ml).  Add half a teaspoon on honey.  Stir and sip.

It is important that you drink this 3 time per day  (1st thing in the morning is essential, the other two servings can be at a time that suits but to support digestion I find before lunch and supper best).  Why use apple cyder vinegar with the mother?  Well it has many benefits – supports nutrient absoprtion and digestion, encourages detoxification, helps to maintain aklalinity at cellular level, weightloss and many other health benefits.

Organic, unfiltered apple cider (cyder)  vinegar (like Bragg’s) also contains “mother”  which are strands of proteins, enzymes and friendly bacteria that give the product a murky, cobweb-like appearance.

courgette juice

Ginger Apple and Courgette  Juice 2 apples,  1 mug of  chopped fresh watermelon, 1 courgette, thumb ginger and a quarter lime (skin on).  Juice and then place in 2 jars with lids.  Add psyllium  just before drink and you may wish to add additional water if the juice appears too thick before drinking mid morning and mid afternoon.

Green Beauty:  (this  recipe makes 1 smoothie)

1 banana; about 35 grams  spinach; 1 teaspoon moringa (increase to between 1 teaspoon to 1 dessertspoon daily); 330 ml tiger nut drink, a few ice cubes

Method.  Easy peasy – Peel the banana and break up into the blender. Tuck the  spinach leaves into the blender. Add a teaspoon + of moringa powder. Pour in the tiger nut drink and add a few ice cubes. Blitz for a few mins till combined. Add water or additional tiger milk if you prefer a longer drink.

Liver Rescue – makes 2 servings for a juice – 3-4 servings for a smoothie

2 apples; ¼ pineapple – coarsely chopped and skinned; 1 inch ginger; 1 bunch celery (include leaves); handful parsley (from your bundle). Run everything through a juicer and drink.  If  you prefer to make as a smoothie halve the quantity of the ingredients and blend – adding water to the correct consistency for you.

Beetroot ginger and apple juice: 1 large raw beetroot and leaves or 2 baby beetroot and leaves, thumb ginger, half a lime and 2 apples. Juice and place in jars as before ready for drinking mid morning and mid afternoon.  Remember to add 1 teaspoon psyllium husks to each before drinking and additional water as juice can become very thick.

Spinach and pear juice  Juice half a bag spinach leaves, half a lemon including skin, half a fresh cucumber, and 2 pears. This should be enough for 2 juices. Place in glass jars with lids in fridge for the day, and drink one mid morning and one mid afternoon, add psyllum before drinking.  You may need to add additional water as this is quite a thick juice and psyllium thickens the juice significantly.

Summer cleanse smoothieBlueberry and mint Smoothie – an super easy smoothie to keep the cleanse going.  Blend 200 ml of non dairy milk (e.g. hemp, almond, coconut or similar) with 1 teaspoon psyllium powder plus a handful of fresh summer berries (you  can use frozen if you prefer)  I chose a mixture of blueberries or raspberries plus  5 fresh mint leaves from my allotment to additional yumminess!.  Add ice cubes and blend.   Dilute with additional water if required

 

Smoothies use the fibre of the vegetable and fruit whilst juices remove the fibre.  Nutrient absorption is slower when using a smoothie but juices provide an instant nutrient blast! Both are healthy options. Remember smoothies need water added.

watch this video to understand more

Quick video about juices; blenders and their forms. There has been a lot of conversation about this subject on my liver cleanse group so I thought I would share my thoughts with you.

Posted by Creation-Healing on Tuesday, 26 March 2019

 

3 day summer cleanse recipes:

smokedmackeralmisoSmoked Mackerel Miso Soup:  

This is so tasty and easy to prepare.  In a saucepan pan add 1 sachet miso soup paste with 250 ml boiling water.  Flake 1 fillet cooked smoked mackerel and add to mixture.  Now add  2 finely chopped spring onions, a handful of frozen peas, 1 floret of fresh or frozen cauliflower finely chopped and  1 carrot grated or ribboned.  Heat through gently and serve with a handful of freshly chopped coriander.

Herbaceous bean saladHerbaceous bean salad with Tahini dressing

2 fistfuls  organic green runner beans (stringless) or 2 handfuls broad beans

2 spring onions – thinly chopped, A gloss of fresh olive oil

2 handfuls chopped fresh herbs (mint, basil, dill, coriander, chervil or any you fancy, try to use 2-3 different ones for variety of flavour)

3 tablespoons tahini, 2 tablespoon lemon juice

3-4 tablespoon water , 1 small garlic clove, finely minced

I use runner beans because I am growing them in my allotment but if you are using broad beans shell them, if runner beans then trim off woody stems and add the beans to a pot of boiling water  or steam til tender.  Drain and run under cool water.  Mix the beans with the spring onions and a pinch of himalyan rock salt and black pepper.  Fold through the herbs and add a little olive oil

Tahini Dressing :  Whisk 3 tablespoons tahini with 1 tablespoon olive oil, 1 tablespoon lemon juice, 3 tablespoons water and a little finely minced garlic.  Taste once smooth.  Add more lemon and water if needed.  Drizzle over the beans and serve.

 

greeksaladSuper Greek salad. 100 grams feta cheese, half a romaine lettuce, one handful fresh sprouting seeds, 2 tomatoes chopped roughly,  half a cucumber chopped, quarter a red onion coarsely chopped and 4 olives.  Combine all ingredients, add  Tahini dressing and serve.  Beautifully colourful and also filling.

 

 

Asparagus guacamole with crudités 1 bunch (about 300g) fresh asparagus half red onion half a chilli 1 clove garlic 28grams fresh coriander zest and juice of a lime.

Snap the ends off the asparagus spears and discard. Cut into 1 cm slices and place in a steamer and cook for about 3 minutes.  Leave to cool.   Meanwhile finely dice the onion, deseed the chilli and finely chop it with the garlic and coriander.  Mix them together in a bowl  with the lime juice and zest.  Place the asparagus with a sprinkling of sea salt into your nutribullet or blender an zap for about 20 seconds until it is lumpy.  Stir this into the  onion mixture and serve with crudités.

Asparagus  is nutrient rich, folate, vitamins A, C, E and K, chromium which enhances the ability of insulin to transport glucose from the bloodstream into cells.  This herbaceous plant—along with avocado, kale and Brussels sprouts is a rich source of glutathione, a detoxifying compound that helps to break down harmful compounds . This is why eating asparagus may help protect against and fight certain forms of cancer. Asparagus is also full of  anti-ageing antioxidants.  These help  neutralize cell-damaging free radicals which is believed to slow the aging process so wonderful for this cleanse.  It is also a brain booster: Like leafy greens, asparagus delivers folate, which works with vitamin B12 and finally it’s a natural diuretic  containing high levels of the amino acid asparagine it helps you rid the body of excess salt so wonderful for fluid retention.

Freshly baked fishDinner: This picture uses salmon but you get the idea! recipes are below!

Baked sea bass and vegetables* – Heat oven at 180◦ .  Wash your selected vegetables and cut into bite size pieces (onion, courgette and any other vegetables such as fennel, aubergine, cauliflower or broccoli).  Add 2 cloves of garlic and a generous sprinkling of dried herbs (dill, tarragon or mixed herbs works well).  Pour 2 tablespoons of rice bran oil over the vegetables  and gently stir through.  Place vegetables in a baking dish and put into the warmed  oven. Bake for about  – 15 minutes.    Remove from oven, turn the vegetables and then place the fish fillets on top of the vegetables, skin side up.  Cover with foil or baking paper and return to oven for about   10 minutes.  Finally remove the foil or baking paper and return to the oven for a further 5-10 minutes  to crisp the skin before serving.

* Please note that the length of time the sea bass needs to be cooked will depend on the size of the fillet/s.  If using a whole bass then the  fish will take  20-30 minutes.  The recipe does not require the vegetables to be par boiled prior to being placed in the oven.  The vegetables take about 30 minutes –  longer if cut into larger pieces .  I personally find that the vegetables taste fantastic when left to marinate for an hour before cooking.   Please note that if  you choose to use aubergine please be aware that you may need to add more oil during the cooking period.

Disclaimer: Please note this cleanse has been shared as my personal experience.  It has been written for and meant as  general information only.  It should not be construed as recommendation. The suggestions do not take into account your health and it is not suitable if you are pregnant, lactating or taking medication or diabetic, suffer with food sensitivities or allergies or any other health issue. Naturopathic consultations and assessment are recommended on an individual basis and it is important to speak with a health professional or your GP before changing your diet.

 For the shopping list, recipes and a printable version of this blog please click Summer 3 day cleanse although some of the recipes may not be included!

Justine Evans ND

Justine Evans ND, BSc Nut.Med, fertility expert, hormone alchemist and founder of Creation Fertility. Justine offers a multi-dimensional approach to health, working with cycles and seasons. Justine blends western nutritional science with traditional alchemy and yogic philosophy. Call her on 07747 133170