Welcome To The 7 Day Refresh Beginner’s Guide
It’s time to make this year your best ever! Filled with 7 days of easy, tasty, and filling recipes, we guarantee you’ll never go hungry or feel deprived during this experience. Getting insanely healthy doesn’t have to be hard. Get ready for fun and delicious recipes, a simple step-by-step plan and a wonderful community to experience this Refresh with!
This Prep Week page is available to Refresh members only. Simply login if you’ve already joined or join today. Once you’re logged in, this page and every page in the Refresh will become available.
See you inside!
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Welcome To The 7 Day Refresh Beginner’s Guide
It’s time to make this year your best ever! Filled with 7 days of easy, tasty, and filling recipes, we guarantee you’ll never go hungry or feel deprived during this experience. Getting insanely healthy doesn’t have to be hard. Get ready for fun and delicious recipes, a simple step-by-step plan and a wonderful community to experience this Refresh with!
This Prep Week page is available to Refresh members only. Simply login if you’ve already joined or join today. Once you’re logged in, this page and every page in the Refresh will become available.
See you inside!
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Welcome to the 7 Day Refresh Beginner’s Guide.
This beginners guide was created to help paint a better picture about the Refresh.
You can come here anytime for helpful tips to be fully ready for the Refresh. You can also jump over here to get a better understanding about what’s in the Refresh and why we created it the way we did. Ultimately, we would love this Refresh to be easy and have a lasting impact on you health.
Remember, we’re also a magazine and we’re passionate about helping others understand the impact of food on their health (hence, why we can help but add this section for you.) If you like this page and want a little extra motivation and health food education during your year go ahead and click the issues tab above and we’ll keep in you in the loop on what’s new and what continues to play a major role in your health.
How Does The Beginners Guide Work
We broke up the Beginners Gide into sections below and then tabbed the topics inside each section so you can go right to what y0u want with out having to filter through clutter. We suggest to start at the top and go down.
The most important topics to go through are the “How To Adjust The Refresh To You” and “Week Overview”. They are the first two tabs below. From there you might want to spend an evening going through this guide or read a couple sections every night during the Refresh. It’s up to you.
Enjoy the guide, and if you can’t find something you’re looking for, let us know so that we can include it later on.
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Quick Start GUIDE
You are about to dive in to 7 days of delicious raw vegan recipes and come out a healthier, more vibrant you.
Each week day builds on each other before so that by the end you have a repertoire of amazing recipes that you can make for the rest of your life.
Before jumping into Week 1, we suggest taking a prep week; in the sidebar, you will see a section called “Preparation Week,” which covers all the crucial steps to complete before starting the Refresh.
Each Stage Of The Refresh
Stage 1 – Detoxing: This stage usually lasts about 2-4 days and could be easy or hard depending on your food habits and addictions to food. You might feel a little sluggish from toxins released into your blood to a major withdrawal symptom from a food addiction. This stage will subside and you will come out feeling free from the junk and addictions your body was holding onto. If you need more help we have topics below coving how to best move through these detox and withdrawal stages. We suggest to consult your doctor if you are experiencing a detox a withdrawal symptom that you’re not sure about.
Stage 2 – Transitioning: This stage of the Refresh is usually an enlightening and freeing stage. This is where you start to experience freedom from your addictions and a newer awareness about yourself. As you transition, you might start to experience mental clarity and become more aware about food and it’s impact on you. Some of us have never gone 4 days without certain food items in our body and now we know life without them. What does it feel like? Let this be a time of curiosity and personal growth.
Stage 3 – Clean Energy and Weight loss: In the final stretch, you’ll start experiencing a clean mind and body. Your body will be removing excess water weight and start to tap into unnecessary fat reserves. This might be the first time in a while since you’ve had a good nights rest. You might even feel like using your new found energy to cleaning out something you’ve been putting on hold. Most will feel a higher state of awareness and clarity. Enjoy this time and consider journaling about it and maybe cementing what you want for your future.
Stage 4 – Returning To Your Old Food Habits: This is where we jump back into our old food habits. First, the 7 Days Refresh was meant to give you a new perspective on food and yourself. If you’re intentional about this stage you will learn the most about yourself. We strongly suggest to slowly reintroduce food back into your diet. If you find certain food effects you negatively then you have found a gem stone to a more energetic and freeing life. We have an entire section covering “Life After Refresh” in the sidebar. We strongly suggest to head over there after the Refresh is over.
Ultimately, this program is about understanding how food plays a role in your health, happiness and energy levels. You might have joined this program just for weight loss or something else but it’s also a time to get space from your food habits and make small changes in a healthier direction with love and understanding.
Layout Of The Week & Daily Routines
The meal times and recipes in the 7 Day Refresh were created with thought and intention. With help from our expert chefs and certified nutritionist, we compiled quick and easy recipes that are both delicious and cleansing.
We adjusted the Refresh meals to accommodate common eating habits to have a productive day of work: breakfasts are simple and routine-based; snacks and lunches are pre-made for on-the-go; dinners are full of variety and take a bit more prep-work; and desserts are optional. The goal is to make sure your snacks and lunch are ready before you step out the door and we’ve done our best to make that possible.
2 Prep Sessions
We will have two prep session during the week, 1 before the Refresh starts and 1 on the evening of Day 4. This will be a time to take care of the base recipes (hummus, dips, dressings and chopped veggie salad). We strongly suggest to do these prep sessions. It will play a major role in keeping your snacks and lunches easy and quick to eat.
Here’s a rundown of each meal in the day:
Morning Prep & Tonic Drink: This is an enormous time-saver and can significantly simplify your day. It usually takes place before or after breakfast so that you can take care of all your dishes at once, and often consists of prepping snacks or lunches; it’s also a great chance to start soaking nuts, seeds, or oats for evening meals. Also, take this time to ignite your metabolism and prepare your body to digest food and clean your blood. We have a whole list of drinks in the sidebar inside “Beverages”, we suggest to make the “Morning Kickstart Drink”. If your in a hurry, pouring a glass of water with squeeze of lemon juice, pinch of cayenne, turmeric and sea salt will do the trick.
Breakfast is designed to be an easy, time-saving process. The day before the Refresh starts, you will be able to pre-bag your breakfast so you can instantly throw it in a blender or bowl and eat.
Snacks: This snack is meant keep your meals smaller, hunger levels under control and keep your metabolism active. You will have a balanced pre-made fruit salad with chia pudding to carry you over till lunch.
Lunches are packable and offer more variety in terms of flavor and options. To save time, this meal usually uses pre-made ingredients or recipes. You might enjoy bringing the ingredients in separate containers and throwing it all together for a fresh mix. Whatever you choose, make it easy enjoy when you are hunger.
Snacks are pre-made and on-hand. Keeping raw snacks ready and available is crucial during the Refresh; you never know when hunger will strike and unhealthy food habits will creep back in, so we strongly recommend having these snacks ready to eat sometime between lunch and dinner.
Dinners is a chance to experiment in the kitchen and forge a positive relationship with the food you’re eating. To keep meals entertaining, each day revolves around a culinary theme, allowing you to grow your raw food recipe repertoire.
Dessert is optional and now thinking about it, I might have made some enemies writing that… Okay, to re-phrase what I said, desserts can be extremely important to maintain motivation to continue each day and for some, desserts are not important to them. Good news, the desserts we have are a healthy and amazing alternative to other unhealthy dessert. Obviously putting less calories in your diet before going to bed will give you better results but if eating our healthy desserts will keep you on track then by all means… GO DESSERTS! In our experience, we had Refresh Testers do all the planned desserts, some just did a little raw hot coco OR thin mints every night and others just had tea at night. They all found what helped them complete the 7 Days and they all had great results.
Evening Prep, like morning prep, is versatile. If you have a hectic morning schedule, you can move prep time to the evening before (and vice-versa).
[box type=”tick” style=”rounded” border=”full” icon=”none”]Final Note About Meals
Switch up recipes. This is your Refresh, and we’ve designed it to be as customizable as possible. All the recipes are detox and Refresh-friendly, so you’re free to mix and match as you see fit.
Substitute different ingredients. You are welcome to switch out ingredients based on your taste and preferences. We’ve included a substitution list (labeled “Substitution Guide”) with substitutions for all the major recipe ingredients.
Ignore any meal for a smoothie. You can’t go wrong with a smoothie because they are easy to digest, hydrate, fill you up and help clean you out quicker. The smoothies we have listed are packed with healthy ingredients. At anytime feel free to blend a smoothie and enjoy that instead of what’s planned for that meal.
Final Note: This Refresh is made of 100% guilt-free meals to fill you up and taste amazing, no matter how you mix and match them. The key is to enjoy each day and be grateful for giving your body this incredible gift.
[/box]Welcome to the Personal Adjustment Section.
This is a very important section because our lifestyle, metabolism, fitness level, gender, age and history will lead us to experiencing the Refresh differently.
We created this section so you can adjust the Refresh to be what YOUR body needs to lose weight and feel great. This Refresh will help you discover the impact food has on your life and what YOU NEED to live a happy, light and healthy life.
As a starting point, each day of the 7 Day Refresh is set to 1300-1500 calories.
In general, it’s set to fit a 40+ sedentary female OR 60+ sedentary male that wants to lose weight. (Sedentary is defined as 1 or less miles a day of walking).
From this starting point, you can now adjust the Refresh to fit YOU. For example, if your fitness level is Highly Active, you will see the section below covering the simple ways to adjust the Refresh to support your activity level.
Go through each of the 3 sections below, take note of how you will be adapting the Refresh to you and add those changes into your daily plan. At the bottom we cover some trouble shooting tips to help make sure you lose weight and gain the health you are looking for.
There are 3 main areas that we are going to cover on how to adjust the Refresh for you.
Mornings during the Refresh we will be a smoothie or breakfast bowl Adding a raw vegan protein powder or chia seeds to your morning smoothie or bowl will help you feel full and give your body and mind what it needs to function properly if you are not feeling satisfied by the smoothie .
Pick 1-2 raw-vegan proteins below and add a scoop to your smoothie every morning.
It’s better to buy protein in its purest form. Avoid raw vegan smoothie blends because they usually have added sugar and complex ingredients that may bloat your stomach. This list covers some great protein options that don’t have any negative effects. Add a scoop to any smoothie for some added recovery and to keep you feeling fuller, longer.
Pea Protein
This is one of our favorite vegan proteins. High in lysine content (a hard raw protein to find) it may help lower cholesterol and promote a healthy immune system. Pea protein also helps with muscle recovery and contains antioxidants and anti-inflammatory agents.
Hemp Protein
A nutty and earthy powder or ground meal, hemp is a complete protein (meaning it contains all the essential amino acids) that’s also rich in iron, magnesium, and omega-3s, which can help prevent heart disease, dementia, and inflammation. Hemp also helps repair and develop lean body mass. The powder version has less fat compared to the seeds.
Brown Rice Protein
This vegan protein is isolated from carbs in rice and has a mild flavor. Rice protein is gluten-free and hypoallergenic and provides essential amino acids and fiber. It is commonly combined with pea protein and using a Pea/Brown Rice protein combination its a great idea.
Chia Seeds
Chia seeds are a great way to feel full and get a great balance fats and proteins. Chia seeds are useful for sustained focus and energy. They also have omega 3 fats. You will be having a chia pudding for many of your morning snacks, so you may not want to add more to your smoothies. If you love chia seeds, consider adding a teaspoon or two to your morning smoothie.
Spirulina
This blue-green algae is rich in protein, vitamins, minerals, carotenoids, and antioxidants that fight off free radicals. It’s also rich in beta-carotene, which may prevent cancer and aging. This superb organic source of vitamin B12 may also help decrease bad cholesterol, lower blood pressure, prevent infection, and naturally cleanse your system. Spirulina may also increase stamina, and help build lean muscle mass. Plus, it’s a great protein. It really is as great as it sounds. If you decide to use spirulina during the Refresh you may still want to add another source of protein from above especially if your activity level is high.
Green Superfood Powder
Raw vegan green superfood powder blends are bursting with vitamins A, C, and K, fiber, protein, thiamin, riboflavin, niacin, and omega-3, 6, and 9 fatty acids. Plant sources include wheat grass, alfalfa grass, parsley, barley grass, oat grass, and spinach, and some even have sea greens. There are many green powders on the market, so head to your local natural grocery store to find one that’s raw, non-GMO, and unprocessed. Adding a green superfood powder to your smoothie is a great way to boost your health. This might not have the protein needed to be on it's own, but is a great addition to your smoothies.
What Past Refreshter's Have Done
We have found many of us in the Raw Food Office and many Refreshter's end up adding one scoop of Spirulina or Powdered Greens and one scoop of Pea/Brown Rice Protein blend to their smoothies. This will give your smoothie a massive cleansing kick and added protein for sustained energy.
[_/su_spoiler]Our biological sex can affect the way we absorb and metabolize food because different hormones affect weight loss and other aspects of our health drastically. Below is a rough guide to help you personalize this program. Ultimately, it will come down to discovering where you're at in life and what you need to be healthy and lose weight.
Female
For Females over 40 the Refresh is already set to fit you. Head down to fitness level to learn about how to adjust it to your activity level.
Females under 40 may need more protein and fats to stay satisfied during the Refresh. You might find that you'll need to make 1/2 more of the base recipes (those are the recipes on the prep days). Each base recipe has a serving amount, just click the arrow till the serving size is 1/2 more.
Females under 25 (or you've maintained a higher metabolism at an older age) might need to make 1/2 more (or double) of the base recipes on the prep days and add an extra snack to each day. There's a large list of great Refresh snacks under "Recipe Resource."
Conclusion
Most importantly, no matter what age you are, if you're hungry, EAT! You might have a high metabolism or feel uncomfortable with the quantity of food at mealtimes. That is perfectly fine. Now, if you're really wanting to lose weight and you find you're hungry, here is a quick guide to give you filling ideas that won't sabotage your weight loss efforts.
- Double the lentils when sprouting. Make more of the sprouted recipes and add the extra sprouted lentils and chickpeas to your salads, wraps and soups. (This is a great protein/slow carb that’s filling and healthy)
- Add more raw vegan protein to your smoothies.
- Add Spirulina to your smoothies.
- Add more nutritional yeast to your soups, salads or wraps.
- Add Maca to your smoothie and energy bites (this is a special ingredient that has powerful health benefits)
- Add 1-2 Tablespoons of Chia Seeds to your smoothie & salads.
- Add another 1/2 avocado to your day. Many people can add more avocado to their diet and still lose weight. This is one of those special filling fats that’s doesn’t stick the same as others.
- Add another zucchini to your noodle dishes and 1 Tablespoon of nutritional yeast. If you don’t like nutritional yeast try processing almonds down to a powder and sprinkle them on your noodles.
- Double your soup recipes during the Refresh.
- Have another smoothie during the day. The water content will help flush out your body and fill you up.
- If you feel the sugars from fruits is to high for you, try adding more veggies or veggie juice to your morning or day.
If you're not losing weight and you are following these steps and the Refresh recipes exactly, then you may have a high sensitivity to fats. If that is the case, try keeping your daily intake of fats to 1/2 - 1 Avocado, 1/2 Tablespoon of coconut oil and 1-2 Tbsp of flax and chia seeds, ground. (If you lower the fats you might need to add more veggies to your meals to keep the calories high enough to feel satisfied.)
We strongly suggest NOT to cut out fats entirely. Cutting out fats might trigger extreme hunger, inhibit your body and mind's ability to function properly and you'll have a harder time removing toxins from your body.
If you're still not losing weight after apply these steps, view the tab below cover how to trouble shoot weight loss issues. Remember, these statements are for a sedentary person. You will need to scroll down to the fitness level topic to know more about what you need based on your activity level.
Male
Males over 50 might be fine with the meal plan already set OR they might need to double or make a 1/2 more of the base recipes to feel satisfied. Each base recipe has a serving amount, just click the arrow until serving size has increased to what you want.
Males under 40-50 can usually double the Base Recipes on the prep days. Each base recipe has a serving amount, just click the arrow until it's doubled and make the recipe. Just remember to buy a little extra nuts, seeds and lentils when you shop and adjust during the week.
Males under 25 years (or if you've maintained a higher metabolism at an older age) can double or even triple the base recipes. Each base recipe has a serving amount, just click the arrow until it's doubled and make the recipe. You may even consider adding an extra snack added to each day. There's a large list of great Refresh snacks under "Recipe Resource."
With that said, you might not have an understanding of your metabolism and if your body requires the larger portions. To play is safe, remember to buy a little extra nuts, seeds and lentils when you shop and adjust during the week.
Most importantly, no matter what age you are, if you're hungry, EAT!
Now, if you're really wanting to lose weight and you find you're hungry, here is a quick guide to give you filling ideas that will support your weight loss efforts.
- Double the lentils when sprouting. Make more of the sprouted recipes and add the extra sprouted lentils to your salads, wraps and soups. (this is a great protein/slow carb that’s filling and healthy)
- Add more raw vegan protein to your smoothies.
- Add Spirulina to your smoothies.
- Add more nutritional yeast to your soups, salads or wraps.
- Add Maca to your smoothie and energy bites (this is a special ingredient with powerful health benefits)
- Add 1-2 Tablespoons of Chia Seeds to your smoothie & salads.
- Have another 1/2 avocado to your day. Many people can add more avocado to their diet and still lose weight. This is one of those special filling fats that’s doesn’t stick the same as others.
- Add another zucchini to your noodle dishes and 1 Tablespoon of nutritional yeast. If you don’t like nutritional yeast, try food processing almonds down to a powder and sprinkle them on your noodles.
- Double your soup recipes during the Refresh.
- Have another smoothie during the day. The water content will help flush out your body and fill you up.
- If you feel the sugars from fruits is too high for you, try adding a veggie juice to your morning or day.
If you're not losing weight and you are following these steps and the Refresh recipes exactly, then you may have a high sensitivity to fats. If that is the case, try keeping your daily intake of fats to 1/2 - 1 Avocado, 1/2 Tablespoon of coconut oil and 1-2 Tbsp of flax and chia seeds, ground. (If you lower the fats you might need to add more veggies to your meals to keep the calories high enough to feel satisfied.)
We strongly suggest NOT to cut out fats entirely. Cutting out fats might trigger extreme hunger, inhibit your body and mind's ability to function properly and you'll have a harder time removing toxins from your body.
If you're still not losing weight after apply these steps, view the tab below cover how to trouble shoot weight loss issues. Remember, these statements are for a sedentary person. You will need to scroll down to the fitness level topic to know more about what you need based on your activity level.
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Fitness plays a wonderful role in your Refresh experience and your life in general. Just adding 30 minutes of exercises a day will drastically effect your Refresh, your overall health and the ease with which you lose weight.
Adding exercise during the Refresh will also kick in your metabolism and increase your need for more food. This section gives you a quick guide on what you can add to the Refresh based on your activity level.
Just like the Age/Gender section here are some ideas to help handle the increased hunger from your activity without the weight gain.
Activity Fuel Ideas:
Here are some ideas to follow if you are doing activities during the Refresh. Below will be specifics on your intensity levels and what to do.
- Have a smoothie right after your exercise with some raw vegan protein powder. Your body will better utilize the food and repair your body with 30 minutes of exercise.
- Double the lentils and chickpeas when sprouting. Make more of the sprouted recipes and add the extra sprouted lentils and chickpeas to your salads, wraps and soups. (this is a great protein/slow-carb that’s filling and healthy)
- Add more raw vegan protein to your smoothies.
- Add Spirulina to your smoothies.
- Add more nutritional yeast to your soups, salads or wraps.
- Add Maca to your smoothie and energy balls. This is a special ingredient that has powerful health benefits)
- Add 1-2 Tablespoons of Chia Seeds to your smoothie & salads.
- Have another 1/2 avocado to your day. Many people can add more avocado to their diet and still lose weight. This is one of those special filling fats that’s doesn’t stick the same as other fats. If you exercise regularly, this might be what you need.
- Add another zucchini to your noodle dishes and 1 Tablespoon of nutritional yeast. If you don’t like nutritional yeast try food processing almonds down to a powder and sprinkle them on your noodles. Spiralizing extra beets and carrots into your noodle dishes adds more sustenance and flavor.
- Double your soup recipes during the Refresh.
- Have another smoothie during the day. The water content will help flush out your body and fill you up.
- Drink more water. We strongly suggest to head over to the beverages area in the sidebar, pick a ‘Cooler’ recipe and have a big pitcher of it ready in the fridge everyday.
- REST. This is not about pushing through fatigue. Your body will be getting a chance to clean itself out and repair on a cellular level. When you rest, your body will have the time to repair, recover and cleanse.
Below we will cover some specifics when it comes to your activity level.
Mildly Active
A mildly active person gets about 30 minutes of exercise or about 2-3 miles of walking a day.
If mild exercise is new to you then you might feel a greater sense of hunger than someone who has been doing it on a regular basis. This is because your body has a more intensive need to repair.
Here are a few tips to help handle the increased food requirements of your mild activity level.
- Go over the topics covered in Activity Fuel Ideas section above.
- Have an extra banana or some dates after or during the activity. More fructose is okay because it gives your body the energy needed to perform. If you don’t have a little extra fruit you might find your energy level slowing. You will need to gauge how much extra fructose you will need to preform great all day.
- Add a little extra base to your lunch. This can be another energy bite, scoop of hummus, tablespoon of dressing or an extra 1/2 avocado. Once again, listen to your body and eat if it’s telling you to.
Moderately Active
About 30 minutes to 1 hour of exercise or about 5 miles of walking a day.
If you've never done moderate exercise then you might find over 30 minutes exercise a little too much on a Raw Vegan Meal Plan. If you are used to moderate exercise, then it will be no problem. Just remember to use some of the tips below to keep your mind and body fueled and hydrated.
Here are a few tips to help with the increased food requirements of your moderate activity level.
- Go over the topics covered in Activity Fuel Ideas & Mild Activity sections above. (Read above to learn more)
- Add a little extra salt and a banana for potassium to your day.
- Make a DIY energy gel. If your workouts are less than 1 hour you may not need to refuel during exercise, but workouts or runs longer than 1 hour means you may need to be refueling during exercise. One great idea that pro raw athletes do is make their own energy gel by mashing up a banana, dates, a little cinnamon and salt into a Ziplock bag. Simply cut the corner of the bag when you need the fuel and you have a wonderful raw power gel that will beat any of the store bought gels.
Highly Active
Over 1 hour of exercise a day or over 5 miles of walking/running a day.
Only be involved in high activity during the Refresh if you are completely used to it. With that said, even if you are highly active don't let that blind you to your body's needs. If your body is not used to a raw food meal plan, then you might experience detox symptoms and a great need for repair and recovery. If this is the case, listen to your body and allow yourself less activity and more rest.
Also consider adding more gentle stretching during this time
Here are a few tips to help handle the increased food requirements to for your high activity level.
- Go over the topics covered in Activity Fuel Ideas, Mild & Moderate Activity sections above. (read above to learn more)
- Have fresh squeezed juice. If you’re going long distances consider having a bottle of freshly squeezed orange juice during your exercise.
- Increase salt and potassium intake. You will need to increase your salt and potassium intake even more.
- Make a larger morning fruit salad. At this level of activity fructose from fruits is a crucial part of sustained daily energy.
- Make a whole new batch of energy bites. Inside the snack area and have those on hand during the day. Your body will need this extra fuel to make it through the day.
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Personal Health Situations / Troubleshooting
Here are some situations you might run into and how to troubleshoot them.
Eating mostly raw already is by no means a problem. We congratulate you for maintaining a healthy life. We have many who join the Refresh to get new meal ideas and to join and help the community.
We just wanted to note that you might not experience the Refresh the same as others who are doing it for the first time. For instance, you may not experience a detox or cleanse reaction.
You also might find that weight loss might not be as drastic compared to someone coming off dairy, sugary drinks, gluten and a high salt diet for the first time. If you are trying to lose weight and you're already super healthy, you might benefit from more exercise, adding in some freshly pressed veggie juices and lowering your fruit and fat intake to avocados, coconut oil, flax and chia.
[_/su_spoiler]Learning what you need to loss weight can be a great journey of self discovery. There are so many facets to weight loss that only you can test to learn what works. We are going to cover some of them below. Try each one and see if one helps. Shoot us a message if you find one that works, we would love to know and celebrate with you!
#1 Love Yourself
First and foremost we strongly support you to love yourself and to not hate your weight. All areas of your body are part of you and trying to separate yourself from certain parts of your body can be destructive and can turn into some form of physical or emotional abuse. Looking at yourself with negative energy generates stress and stress creates hormones which hold onto weight. This can become a vicious cycle. Be the person that sees your beauty, strengths and please unsubscribe your identity from the media's standards of how you should be.
One great way to move forward is to create a "Personal Mantra". This will help you realize how amazing you already are. A personal mantra is 1-3 sentences with specific affirmations to lift yourself up. This is not describing who you WANT to be but who you ARE now, even if you don't always believe it. Personal Mantras help realign you to the best version of yourself and remind you of the positive view you have of yourself.
Example: I love myself! I am caring, compassionate, happy and open to the world. I take care of my body, mind and spirit.
Tip: Look into the mirror every morning, say your personal mantra and smile at yourself for 30 seconds.
2# Try high & low Fats/Fruits
The Refresh is a great time to discover how food affects you. One person's diet can be great for them and terrible to someone else. You might be sensitive to fats or fructose.
Testing lower fat intake: Lower your fat intake to 1/2 avocado, 1 tsp coconut oil and 1 TBS of flax and chia seeds for 3-5 days. If you lower your fat intake you will need to raise your intake of fruit greatly to balance out your caloric needs. Having large amounts of fruit in one sitting (such a 3 peaches, 1 cantaloupe, etc.) would be needed if you reduce the base recipes with oils and nuts.
Testing Lower Fruit (fructose) Intake: Cut out your morning smoothie and add soaked oats with some cinnamon, chia seeds, a couple walnuts and coconut flakes. Add more sprouted lentils and even a veggie juice and add more veggies to your salads and wraps. Fruit provides a lot of energy, so remember to increase your intake of non-fructose foods if you are cutting back on fruit.
Overall, this is a great test for anyone wanting to learn how food affects them. You might find that you feel great on fruit and weight begins to release naturally, or you might find it's better the other way around. Just remember, movement plays a key role in weight loss and your overall health. Consider adding 10-30 minutes of exercise a day before testing your fats and fruits.
Tip: Try to lower your fat or fruit intake and see how it effects you.
#3 Test Your Temperature
Check under the arm. Normal body temperature measured in the armpit is 97.8 and under the tongue is 98.6. If your temperature is not the average then check out http://www.wilsonssyndrome.com to learn more about this issue.
Tip: Test your temperature 2-3 times a day for 3-5 days and see what you come up with. If you find your temperature is consistently low, head to http://www.wilsonssyndrome.com and learn what you can do.
#4 Get Your Hormones Tested
Hormones play a massive role in weight loss.
Menopause will have an effect on hormones. When the body's production of estrogen and progesterone changes or diminishes, the body can be affected in many ways. Some women even report that their thyroid hormone production seems to get affected too, over time.
Low testosterone for men can have an effect on weigh loss and weight gain. Testosterone can greatly affect your weight and energy levels.
Tip: Go to your doctor and ask for a hormone test. See the results and if they are off ask your doctor for the best options to regain healthy hormone levels.
The best is to find a local MD/health practitioner who understands the vegan lifestyle. They will understand your situation much better and not resort to advising you to eat toxic processed foods.
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Health Disclaimer
We do not know you and what your specific health needs are. YOU are the one responsible for your health. The views and nutritional advice expressed by Raw Food Magazine are not intended to be a substitute for conventional medical services. We recommend to always see a doctor before making any final decisions on your personal diet.
Congratulations on your decision to embark on a 7 Day Refresh. There are a few things you should know about the process before getting started. First, each person’s Refresh experience will be slightly different, so don’t expect to get the exact same results as someone else. We are each affected by internal and external factors that result in our own, specific process.
Keeping this in mind, let’s go over some results of the you may encounter during your 7 Day Refresh.
Cravings
Expect them. The strength and nature of these cravings will depend on how dramatically different the Refresh menu is from your regular menu. If you eat potato chips every day, expect to crave them early in the Refresh program. Luckily, cravings tend to subside over time.
To combat cravings, stay hydrated by drinking plenty of clean water with fresh lemon (or apple cider vinegar), pinch of cayenne, sea salt. Also, keep safe snacking items on hand, such as a chia pudding, fruits, raw energy bites, hummus and veggies (just don’t overdo the dried and dense snack items like nuts, as they’ll dry you out and spike your blood sugar and tax your body). Most importantly, eat when you are hungry; starving is not on the Raw Food Refresh list.
Withdrawal
Withdrawal is a level above cravings; it refers to the strong reactions from coming off a highly addictive drug. Foods such as cheese, coffee, sugar, chocolate, and bread have addictive components that could trigger withdrawal symptoms. Symptoms can include: anxiety or jumpiness; shakiness or trembling; sweating; nausea; vomiting; insomnia; depression; irritability; fatigue; loss of appetite; and headaches. If you experience any of these, know that you will be okay and it will end—and more importantly, know that you’re winning back your health.
Below is a tab called “Refresh Reactions or Withdrawal” that is completely dedicated to helping you combat difficult days during the Refresh. Check it out whenever you need some ideas.
Energy Shifts
Your energy levels may fluctuate throughout the day. Early on, you may feel lethargic as the body releases toxins into the bloodstream, so stay hydrated and aware of your body. Mild exercise can help, but may be dangerous if energy levels are low or your balance is affected. Use good judgment and listen to your body. If your body tells you to rest, do so. Naps or going to bed early may be helpful when energy levels are low.
There may also be times when your energy levels are high. Toward the end of a Refresh, people often experience elevated energy levels, the need for fewer hours of sleep, and heightened mental acuity. Make the most of this by exerting that energy and time toward activities about which you are passionate. Energy boosts may make it hard to sleep at night, so try drinking teas like valerian, chamomile and holy basil (tulsi) and avoid eating close to bedtime.
Extreme Reactions
In some extreme cases, people experience flu-like symptoms, including fatigue, aches, chills, a coated tongue, fever, dizziness, and nausea. Listen to your body and rest. Extreme reactions usually only last 24 hours. Consume hydrating foods and drink plenty of water during these extreme periods; enemas are also sometimes helpful.
Weight Loss
Weight loss is one of the more popular appeals for people embarking on a Refresh, which sometimes makes the unpleasantries well worth it. When the body is given clean food and water and all the nutrients it needs, it moves toward its ideal weight, purging toxins and inferior fat and muscle tissue. The body often purges excess water, or water weight, because it is no longer needed to buffer toxins. Many who strictly adhere to a 7 Day Refresh and add the personal adjustments from the tab below will lose weight. Individual results will definitely vary, but those carrying extra pounds may experience significant weight loss.
If you’re looking for long term weight loss, we suggest to dive into the 21 Day Reset after the 7 Day Refresh to give you body a whole month to lose unnecessary fat and adjust to your new weight. For now, you’ll see results in these next 7 days and from there you can decide if you want to continue the journey.
You’re about to spend some quality time in the kitchen learning how to make raw food taste amazing. That being said, you may need to purchase or borrow some new kitchen equipment. We’ve kept this Refresh simple by only including recipes that require basic culinary tools. A list of required and recommended cooking equipment is below.
Kitchen Equipment to Have Ready
[unordered_list style=”tick”]- Cutting knife
- Cutting board
- High-powered blender (OR blender, a food processor could even work for your blender)
- Food processor (some high powered blenders work as food processors also)
- Sealable containers
- Mason jars
- Large bowl
- Masking tape & marker
- Coffee grinder (optional)
- Vegetable spiral slicer (optional)
- Mandolin slicer with V-slicer (optional)
Below is a brief description of each item along with a link to a quality online buying option. For even cheaper deals, check out your local thrift store or online classifieds (such as Craigslist if you live in the States):
–
A quality chef’s knife. Kitchen gadgets are useful for chopping and cutting, but basic knife skills will be a huge asset when it comes to food prep.
Great deal for a chef’s knife online
–
–
A decent cutting board is crucial for preparing fresh fruits and vegetables. Wood is a classic choice, but flexible cutting boards allow you to funnel your choppings directly into a plate, bowl, or blender.
Great deal on flexible cutting boards
Great deal on bamboo cutting boards
–
–
A high-powered blender is helpful but by no means required. A consumer blender will do the trick for these 21 days, but a Vitamix or Blendtec can make a world of difference with food prep. A bit of Internet research can land you a high-powered blender for less than $300. Until then, make the most of the equipment you have (a $30-$50 blender is plenty for Refresh purposes). If you want to purchase or upgrade to a high-powered blender, three options are listed below.
Great deal on Blendtec (offers plenty of options and is remarkably intuitive when it comes to blending exactly what you need)
Great deal on Vitamix (the most powerful blender available; serves as a food processor as well)
Great deal on KitchenAid (while it isn’t high-powered, it is a great option for the 7-Day Refresh)
–
A food processor is a must-have for making cheeses, spreads, and even desserts. These are easy to find at any store that sells small kitchen appliances or through resale shops and online classifieds.
Great deal on a food processor
–
–
Sealable containers come in a variety of sizes, from smaller options for dressings, dips, and hummus to larger containers for spreads, marinated veggies, and entrées. Be sure to buy sturdy containers for to-go meals, as flimsy varieties are notorious for popping open in backpacks or lunch boxes.
Great deal on cheap, decent containers
More expensive but better-quality containers
Most expensive but optimal-quality glass containers
–
Mason jars are great for smoothies and nut milks and for soaking nuts, seeds, oats, and chia puddings. Glass is easy to clean, doesn’t leach chemicals when heated (unlike plastic) and seals nicely. The downside, obviously, is its break-ability. We suggest purchasing three to five 32-ounce jars for smoothies, nut milks, puddings, and water. An economically and environmentally friendly option is reusing pickle, pasta sauce, and apple sauce jars.
Great deal on a four-pack of mason jars
–
A large bowl is critical for your salads and noodle dishes. Because raw food meals contain far fewer calories than your usual diet, you’ll need to fill your bowl to the brim. Any large bowl works, although a wooden option is our preferred choice.
Great deal on large wooden bowl
–
–
Mastering your labelling skills will radically simplify your Refresh experience. All you need is masking tape and a marker. The two critical pieces of information to include: what’s inside the container and the date by which it should be consumed. You can also note the meal or day of the week for which it was prepared. If you’re feeling particularly territorial, label it with misnomers like “Dog Food” or “Science Experiment” to keep fridge-grazers at bay.
Optional Equipment
–
A coffee grinder is optional but helpful for grinding nuts and seeds for salad and pasta toppings.
Great deal on a coffee grinder
–
–
–
A vegetable spiral slicer is great for making noodles from zucchini. A knife can do the same trick, but the slicer is essential if you want your noodles to be especially delicate and thin. (These are awesome!)
Great deal on a vegetable spiral slicer
–
–
A mandolin slicer with V-slicer is another optional tool, great for slicing up veggies for chips and salads. When you add the V-slicer, it makes noodles, much like the vegetable spiral slicer listed above. The V-slicer is also useful for making long, straight noodles for collard and nori wraps.
Great deal on a mandolin slicer with V-slicer
–
If you don’t have most of the above items, not to worry; this extra equipment can save you time, but they’re by no means necessary for these 7 days.
These three daily recommendations below will give your body everything it needs to refresh and cleanse throughout the process. These daily recommendations alone can make an enormous difference on your overall health and happiness.
Because these daily routines are likely new for you, we suggest making reminders or a checklist.
1. Start Your Day With Cleansing Water:
Starting the day off with a healthy liquid regimen will help activate the metabolism and flush out toxins. Water is a great way to carry toxins out of the body and help you feel less sluggish. Consider drinking prior to meals to help the pre-activate the feeling fullness.
If you are in a hurry in the mornings, grab a glass of water and add fresh lemon juice or a dash of apple cider vinegar (OR coconut vinegar) with a pinch of cayenne and turmeric. That should kick your body into cleansing and help remove some inflammation in the body.
If you have time in the mornings, head over to the sidebar and click the tab called “Beverages”. There you will see great Infused Water options. Make one of those for your morning and keep refilling it through out the day.
2. Eat Fermented Foods:
Fermented foods provide the probiotics, enzymes, bacteria, and nutrients necessary for a healthy life. You can purchase fermented foods from the refrigerated section of the grocery store. These refrigerated items have not been heated or pasteurized and contain the living nutrients your body needs. You can also make these fermented foods at home to save money and reap even more health benefits.
You will likely find quality fermented foods at high-end grocery stores, health food stores, and some Asian markets.
Here are some fermented food options to explore:
- Sauerkraut: German for “sour cabbage,” today’s sauerkraut is made of fermented shredded cabbage, salt, and sometimes spices. The only sauerkraut available at typical grocery stores has been heated and processed, but you can likely find it at a natural grocery store; check the refrigerated section for labels that read “non-pasteurized,” “no preservatives,” and “no added sugar.” You can also make sauerkraut at home, but be forewarned that it takes four weeks to ferment completely.
- Kimchi: Kimchi is made of raw vegetables that naturally ferment in a puree of fruits, garlic, ginger, and Korean spices. This is very hard find at the grocery store, but you may find it at a natural grocery store. Check the refrigerated area for labels reading “non-pasteurized,” “no preservatives,” and “no added sugar.” You can easily make kimchi from home and have it fermented and ready to eat in three to six days.
- Kefir (non-dairy): There are great ways to make kefir without using cow milk. The top three are alternatives include water (which gives it a healthy, soda-like taste), coconut milk, or coconut water. You can buy the Kefir Starter Culture, mix it with water, coconut water, or coconut milk, then let it sit for 24-48 hours.
- Kombucha: You can buy kombucha at the store or brew your own Kombucha at home. To make this amazing drink, boil water sugar and tea together, let it cool, and add a scoby; after seven days the scoby will have eaten all the sugar and leave you with a highly probiotic drink. Home brewing Kombucha is a huge money-saver, because you can reuse the scoby in new batches.
- Raw Vegan Coconut Yogurt: Buying this product is difficult, but luckily, it’s easy to make it in time for your cleanse. All you need is coconut meat, coconut water, and probiotic starter culture, After one to three days, this mixture will be ready to eat.
- Natto: A popular heath food in Japan, natto is made from fermented soybeans and is said to cure sicknesses, reduce the risk of blood clotting, and help ease people off pain killers. You can find natto at Asian markets, heath food stores, or online. You can instantly put the powdered form in any soup, smoothie, or drink for a powerful health kick. The smell is a little pungent at first, but it’s well worth it.
- Miso: We saved the best for last. Miso is special ingredient that goes great with raw food base recipes. Adding some to your dips, sauces and dressing will greatly increase the health benefits of the recipe. Health food store will usually carry this product.
We suggest you put real time and effort into making or buying one of these fermented foods. Each has its own substantial health benefits, including digestive properties, curing sickness, easing stomach pains, suppressing cravings, speeding cleansing reactions and withdrawal symptoms, and rejuvenating your body with nutrients. People tend to feel lighter, happier, and more energetic and have less pain and inflammation within a week of consuming fermented foods.
3. End you day with a warm calming drink:
We recommend you consume a drink that will help you transition to a relaxing nights sleep. The western culture as put a lot of effort to waking up and being productive but the effort to get a good nights rest has missed that attention.
A classic even tea, is warm water with chamomile with a couple slices of ginger and maybe turmeric.
If you want to stay 100% raw and get the most health benefits, we suggest to soak your tea, ginger and turmeric all day in a jar. Then all you need to do at night is pour a little in a pot heat it up a little and WALA, it’s ready.
If you have time in the mornings, head over to the sidebar and click the tab called “Beverages”. There you will see great Infused Water options. Make one of those for your morning and keep refilling it through out the day.
Dramatic changes yield dramatic results. Keep this in mind as you take part in the 7 Day Refresh.
The mere addition of a green smoothie to one’s daily regiment can lead to profound results. Refresh effects aren’t always pleasant at first, but remember that change, even for the better, is often uncomfortable. Think of these phases as growing pains; the common discomforts you may experience during a Refresh are known as “cleansing reactions.”
Typical Refresh Reactions:
[unordered_list style=”tick”]- Loose stools
- Diarrhea
- Headaches
- Body aches
- Coated tongue
- Skin irritation
- Fatigue
- Mild fever
You will likely experience one or more cleansing reaction during the first few days because your body is releasing toxins and waste. Withdrawal falls under a different category that has to do with food addictions.
Certain foods such as dairy (including cheese), chocolate, bread, sugar, diet sodas, and certain processed foods can be extremely addictive. This might be the first time in years that you’ve cut one of these foods out of your diet for more than a week, so you may experience withdrawal symptoms. If so, remember that the end is in sight, and this refresh is ultimately giving you freedom from unhealthy, addictive foods.
Typical Withdrawal Symptoms:
[unordered_list style=”tick”]- Anxiety or jumpiness
- Shakiness or trembling
- Sweating
- Nausea and vomiting
- Insomnia
- Depression
- Irritability
- Fatigue or loss of appetite
- Major headaches
These symptoms are nothing to worry about; they’re likely the result of your body “taking out the trash.” Most Refresh reactions and withdrawal symptoms pass within one to two days. Stay hydraded and rest often to offset these initial phases. NOTE: As a precaution, we don’t know you and your bodies reaction to food, we suggest to see a doctor if you’re not sure about your reaction or withdrawal experience.
Tricks to Help Alleviate a Refresh Reaction:
[unordered_list style=”tick”]- Drink Water to keep your blood moving and release toxins from the body. You may need even more if you exercise regularly or live in a warmer climate. Turmeric, cayenne and lemon in your water will help remove inflammation in the body and help alleviate reactions.
- Green tea is a natural stimulant that can alleviate headaches and accelerate the cleansing process. This isn’t exactly a Refresh-friendly substance, but if you’re really craving a stimulant, it is a fairly safe choice.
- Sleep will give your body more energy to flush out toxins.
- Sweating also releases toxins—just don’t overdo it and stay plenty hydrated.
- Exercise, or moving in general, will circulate blood and stimulate the cleansing process.
- Breathe consciously to detoxify the body. Intentional breathing methods like Pranayama Breathing help you stay motivated and accelerate the cleanse. Learn about techniques and benefits with this breathing video.
- Jump on a rebounder to turn up your lymphatic system, speed up the Refresh, and move junk out of the body.
Lymphatic System 101
The lymphatic system is responsible for delivering nutrients to the cells and removing waste products. The heart moves the blood, whereas the lymph depends completely on physical exercise to circulate.
Without adequate movement, the lymph can’t do its job. Activities such as jumping on a rebounder have been reported to increase lymph flow by 15 to 30 times its regular amount. Jumping on a bed or rebounder or going for a vigorous jog can increase lymph flow and, by extension, accelerate the cleansing process.
When cleansing reactions or symptoms are more extreme than usual, you may be experiencing a “healing crisis.” This phase can be more serious than a withdrawal, so you may consider terminating the Refresh if it becomes too extreme, but we recommend looking enemas and colonics as useful tools for forging through a healing crisis first. Remember, a cleansing reaction is totally natural, and the temporary discomfort is your body’s way of cleaning itself out.
Enemas & Colonics
These are some of the most effective ways to alleviate cleansing reactions and push through a healing crisis. The intestines are the most actively-involved detox organ when it comes to removing waste from the body, and a long history of poor dietary habits and inactivity can weaken the intestines’ ability to eliminate toxins. Enemas and colonics can help get your intestines into shape again. These methods are by no means necessary for your Refresh process, but some people find them very effective.
Before becoming comfortable with a cleanse, you need to be comfortable with your body and all of its functions. The more you learn about how your body works, the better you’ll understand what it needs to thrive.
One of the most common misconceptions about detoxing is that you’ll be constantly hungry. This is completely untrue with a raw food cleanse; our 7 Day Refresh gives you permission to eat whenever you’re hungry.
Cooked food and grains are dense in calories but minimal in terms of nutritional value. These condensed, fiberless calories go through the body quickly and store more fat than necessary, meaning that your stomach isn’t getting the nutrients it needs to stay full. The typical Western diet tries to compensate for higher calories by implementing portion control.
The Raw Food Diet is the complete opposite, packed with nutrients, fiber, and water: nutrients provide your body with everything it needs to feel and stay full; fiber slows down the rate of absorption; and water fills you up more quickly.
This results in one extremely important equation:
EAT WHEN YOU ARE HUNGRY!
Don’t worry about portion sizes. You can even double recipes if you’re feeling particularly hungry. It’s difficult to gain weight on a raw food diet (one of its many benefits). When it comes to nuts and seeds, remember to limit your intake of them, the excess fats from nuts and seeds can have a negative effect on the body. By no means are nuts and seeds bad, we suggest to not overdo it on them.
Withdrawals and cravings are different from hunger; these effects quickly subside, a release that can be incredibly empowering and freeing. To learn more about withdrawal cravings, click on the tab above labeled “What to Expect During Your 7 Day Refresh.”
Setting Up Your Kitchen
“Out with the old and in with the new”: This is the mantra for setting up your Refresh kitchen, and it’s crucial that you do it in that order. The Refresh itself follows this philosophy as well, so consider your kitchen prep a warm-up for the upcoming 7 days.
Crusty bottles of mustard and antique jars of pickles are the first things to go. Take an inventory of items in the fridge and purge as needed; repeat with the pantry. If you plan on buying items in bulk, you may need to reorganize your pantry and fridge to accommodate. If you’re like most people, your cupboards are overflowing with unused pots, pans, and dishes; stow them away for the next three weeks, donate them to your favorite charity, or gift them to a neighbor.
Now that you’ve created space, let’s fill it with your Refresh-friendly equipment and ingredients.
Kitchen Equipment to Have Ready
[unordered_list style=”tick”]- Cutting knife
- Cutting board
- High-powered blender (OR blender, a food processor could even work for your blender)
- Food processor (some high powered blenders work as food processors also)
- Sealable containers
- Mason jars
- Large bowl
- Masking tape & marker
- Coffee grinder (optional)
- Vegetable spiral slicer (optional)
- Mandolin slicer with V-slicer (optional)
Below is a brief description of each item along with a link to a quality online buying option. For even cheaper deals, check out your local thrift store or online classifieds (such as Craigslist if you live in the States):
–
A quality chef’s knife. Kitchen gadgets are useful for chopping and cutting, but basic knife skills will be a huge asset when it comes to food prep.
Great deal for a chef’s knife online
–
–
A decent cutting board is crucial for preparing fresh fruits and vegetables. Wood is a classic choice, but flexible cutting boards allow you to funnel your choppings directly into a plate, bowl, or blender.
Great deal on flexible cutting boards
Great deal on bamboo cutting boards
–
–
A high-powered blender is helpful but by no means required. A consumer blender will do the trick for these 21 days, but a Vitamix or Blendtec can make a world of difference with food prep. A bit of Internet research can land you a high-powered blender for less than $300. Until then, make the most of the equipment you have (a $30-$50 blender is plenty for Refresh purposes). If you want to purchase or upgrade to a high-powered blender, three options are listed below.
Great deal on Blendtec (offers plenty of options and is remarkably intuitive when it comes to blending exactly what you need)
Great deal on Vitamix (the most powerful blender available; serves as a food processor as well)
Great deal on KitchenAid (while it isn’t high-powered, it is a great option for the 7-Day Refresh)
–
A food processor is a must-have for making cheeses, spreads, and even desserts. These are easy to find at any store that sells small kitchen appliances or through resale shops and online classifieds.
Great deal on a food processor
–
–
Sealable containers come in a variety of sizes, from smaller options for dressings, dips, and hummus to larger containers for spreads, marinated veggies, and entrées. Be sure to buy sturdy containers for to-go meals, as flimsy varieties are notorious for popping open in backpacks or lunch boxes.
Great deal on cheap, decent containers
More expensive but better-quality containers
Most expensive but optimal-quality glass containers
–
Mason jars are great for smoothies and nut milks and for soaking nuts, seeds, oats, and chia puddings. Glass is easy to clean, doesn’t leach chemicals when heated (unlike plastic) and seals nicely. The downside, obviously, is its break-ability. We suggest purchasing three to five 32-ounce jars for smoothies, nut milks, puddings, and water. An economically and environmentally friendly option is reusing pickle, pasta sauce, and apple sauce jars.
Great deal on a four-pack of mason jars
–
A large bowl is critical for your salads and noodle dishes. Because raw food meals contain far fewer calories than your usual diet, you’ll need to fill your bowl to the brim. Any large bowl works, although a wooden option is our preferred choice.
Great deal on large wooden bowl
–
–
Mastering your labelling skills will radically simplify your Refresh experience. All you need is masking tape and a marker. The two critical pieces of information to include: what’s inside the container and the date by which it should be consumed. You can also note the meal or day of the week for which it was prepared. If you’re feeling particularly territorial, label it with misnomers like “Dog Food” or “Science Experiment” to keep fridge-grazers at bay.
Optional Equipment
–
A coffee grinder is optional but helpful for grinding nuts and seeds for salad and pasta toppings.
Great deal on a coffee grinder
–
–
–
A vegetable spiral slicer is great for making noodles from zucchini. A knife can do the same trick, but the slicer is essential if you want your noodles to be especially delicate and thin. (These are awesome!)
Great deal on a vegetable spiral slicer
–
–
A mandolin slicer with V-slicer is another optional tool, great for slicing up veggies for chips and salads. When you add the V-slicer, it makes noodles, much like the vegetable spiral slicer listed above. The V-slicer is also useful for making long, straight noodles for collard and nori wraps.
Great deal on a mandolin slicer with V-slicer
–
If you don’t have most of the above items, not to worry; this extra equipment can save you time, but they’re by no means necessary for these 7 days.
Understanding Refresh Food
Embarking upon the 7 Day Refresh can be difficult or easy depending on your level of preparation and understand of food and it’s impact on your body and mind.
The best way to arm yourself against inevitable food cravings is by removing tempting foods and making cleansing foods available at all times. This will make the transition as simple and painless as possible while giving you the courage to back away from cravings.
Assuming you’re dedicated to finishing this fantastic experience, we strongly recommend removing every item from the “Foods to Avoid” section from your home OR way out of sight. You can store them in a box, gift them to a friend, share them as snacks at a party, toss them in a closet and throw away the key—the possibilities are endless.
If you’re in a house with non-refreshers, throwing all their food away and claiming someone robbed the house probably isn’t the best idea but… not a terrible one ;). You’re more than capable of finishing the cleanse with junk food around the house; it just takes a bit more willpower, which is healthy for your soul and determination muscle.
If you’re on good terms with your housemates, we suggest asking them to hide their food, make designated refresh-areas in the kitchen and fridge, or, if you’re feeling particularly ambitious, join you on your exciting journey.
Below is the list of the foods to avoid as well as those you should make more readily accessible. Before you begin, we suggest taking intentional action toward realizing the lists below; you’ll thank yourself two weeks from now.
Foods to Avoid & Remove From Access
[unordered_list style=”tick”]- Processed foods (chips, crackers, condiments)
- Carbonated drinks
- Fried foods
- Dairy (milk, cheese, ice cream, yoghurt)
- Meat (fish, chicken, pork, beef, eggs)
- Alcohol
- Breads/grains (wheat, corn, rice)
- Sugary Food (desserts, candy, chocolates)
If this list essentially comprises your regular diet, you’re going to really love this refresh. You may also wonder what could possibly be left over after clearing your kitchen of all the above items, so read on.
Food to Make Easily Available
[unordered_list style=”tick”]- Fruits (whole fruit, fruit salads, berries)
- Vegetables You Like (sugar snap peas, baby carrots, celery)
- Pre-made snacks (chia puddings, hummus dip for veggies, energy bites)
- Sprouts (have a try of sprouts available to grab and eat whenever)
- Wrap options (nori sheets, romaine leaves)
- Fermented foods or drinks
- Raw vegan packaged snacks from the store
- Nuts and seeds (Or a jar of nut butter ready for celery or bananas)
Remember, it’s not all-or-nothing, and feeling guilty about eating a chip during the Refresh is out of the question. It’s about putting your best foot forward every morning and being happy you’re putting effort toward your health and future health. Every little bit will help.
After the Refresh, your body will be used to this new diet of clean, burning fuel. Take care when reintroducing foods from the first list back into your diet and pay close attention to how your body responds.
Here are some possible responses when (or if) you reintroduce foods from the first list:
- Sinus inflammation (runny nose)
- Headache
- Brain fog
- Loss of energy (“food coma”)
- Stomach aches
- Constipation
If you experience any of the above reactions when reintroducing “Foods to Avoid,” you may want to consider eliminating them from your diet altogether. Finishing a Raw Vegan Refresh is a beautiful time; you’ve refresh your body and can examine how different foods affect you when re-introducing them into your diet.
Preparing produce before refrigeration will make your food more visually appealing, increase its longevity (and save you money), and make it even healthier. Dedicating some little extra time to your leafy greens, berries, and herbs can go a long way.
Leafy Greens
These steps can extend the life of your leafy greens by days.
Storing Steps:
- Due to ethylene, bad leaves will ruin the bunch, so remove them before storing.
- Trim off stalks and any other pieces you won’t be eating.
- Rinse remaining leaves in a sink or large bowl.
- Lay out a thin layer of the leafy greens on a towel or paper towel.
- Roll the towel up tightly with the leaves inside and secure it with a rubber band.
- Store in the fridge and keep as dry as possible until you’re ready to eat.
- Keep them whole unless you are going to eat them in the next day or two.
Fresh Herbs
If you purchase herbs from the chilled section of the grocery store, follow the leafy green steps from above. If they’re fresh, keep the stems and store them in a glass of water on the countertop.
Berries
Berries perish quickly, so follow the steps below to help them last:
Storing Steps:
- Remove any moldy berries
- Combine one cup of vinegar and three cups of water in a bowl and give your berries a dunk. The vinegar will eliminate any mold or bacteria.
- Drain your berries in a colander and rinse them under cool running water.
- Place berries on a towel to dry. To speed up the process (and for a little fun), place berries on a towel in a bowl and spin them for about 15 seconds.
- Place the berries on top of a dry towel in a sealable container.
- Leave the lid slightly open to avoid trapping moisture.
- Freeze the amount of berries that you will be eating in four or more days.
- Store the rest in the fridge until ready.
–
NUT MILKS
4-5 days / Keep in fridge; try to not freeze
CASHEW CREAM
10-15 days / Store in fridge; okay to freeze
SHREDDED COCONUT
6 months pantry, 8 months fridge, 1 year freezer / Store in air-tight container
COCONUT OIL
18 months / Store in a cool, dark place
OLIVE OIL
1 year depending on harvest (earlier harvest lasts longer) / Store in a cool, dark place
NUTS AND SEEDS
6-9 months pantry, 1 year fridge, 2 years freezer
NUTRITIONAL YEAST
1 year pantry, 2 year freezer / Store in a cool, dry place
TAMARI
1 year plus / Store in pantry or fridge
FRESH GINGER
1 week pantry, 3 month fridge, 1 year freezer / Once chopped, mix with little olive oil to last longer
FRESH GARLIC
2-3 months pantry, 8-12 months freezer (do not put in the fridge because of possible botulism contamination)
PESTO
Store in a jar in the fridge with a little olive oil on top
HONEY
2 years / Store in a cool, dry place
Store these on the countertop: Lemons, limes, oranges, mango, nectarines, onions, peaches, pineapple, avocados (until ripe, then can be refrigerated), bananas (until ripe, before they go bad we suggest to chop and freeze them to make a tasty Nice Cream dessert), butternut squash, garlic, kiwi (until ripe, refrigerate after ripe), pumpkin, sweet potatoes, tomatoes, and watermelon.
Store these in the fridge: Beets, bell peppers, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, fennel, green onions, leafy greens, mung bean sprouts, peas, and zucchini.
When designing a menu for a large group, there’s always the challenge of pleasing everyone.
When faced with an impossible task like this, the first course of action is to offer substitutions and options. The beauty of raw food cuisine is that substitution is simple and encouraged. Nuts and seeds, for instance, are often interchangeable as long as ingredients have similar properties; chia and flax seeds for instance, offer similar nutritional benefits and taste profiles. Some ingredients contain properties that are largely unique, so see if you can learn to like such foods; cilantro, for instance, removes heavy metals from the body.
The list below covers some of the most commonly substituted staple foods. If an ingredient you want to swap out for another isn’t on the list, send us a message and we’ll add it for you. Click on image to enlarge it.
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In their simplest form, food ingredients can be broken down into five tastes: Sweet, salty, sour, astringent, and spicy. An easy way to substitute is by taste—one sweet ingredient for another, for instance.
Most importantly, remember to enjoy your kitchen experience. Let creativity flow, taste your creations along the way, and always add the most important ingredient to every recipe: Love.
Counting calories is one of the most popular weight-loss methods right now. If you are looking to lose some weight, which often happens on the Raw Food Refresh, remember to eat until you’re satisfied.
Yes, you can loose weight by starving yourself, but it won’t last long and your body will try to gain back the weight through a natural starvation mode response. Starving yourself will also hurt your ability to function properly and inhibit your body’s ability to recover and heal itself.
Count calories if you wish—many people do it for healthy reasons such as educating themselves on what they are eating—but remember: calories are not created equally. The raw vegan cuisine is dense in nutrients, fiber, and water, meaning that it generally contains fewer calories than the average daily meal. Fiber and water fill you up, leaving little room for excess calories. There are exceptions, of course, such as high-caloric raw foods like nuts, seeds, dates, and oils; these can lead to weight gain if they become meals instead of snacks.
Fats are calorically dense, and heavy raw vegan dishes containing nuts or oils can sometimes be rich in calories. Many people still lose weight while consuming heavy raw vegan meals, possibly because our bodies more easily make use of unheated fats found in coconut, nuts, seeds and avocados. You may want to run a personal test to discover the impact of cooked calories verse raw calories: simply stick to a 100% raw diet for a week or two and monitor your weight and caloric intake; then, spend the same amount of time eating cooked meals with the same caloric count. The results will likely surprise you and teach you lots about yourself.
Our culture tends to eat quickly, but we suggest eating slowly so that you can accurately determine when you’re full. Make the most of your meals, eat snacks when you are hungry, and don’t starve yourself: hunger is by no means part of the Raw Food Refresh.
Remember, cleansing is more than just weight loss, and you’re missing the point if you plan on using the scale to only gauge your cleansing success. Cleansing is great for so many other reasons, including mood boosts, lower blood pressure, better sleep, fewer health complications with aging, mental clarity, and increased energy.
We recommend taking a break from quantifying your actions through calorie counting by using the cleanse experience to fully enjoy your connection with food. Give your body what it needs to rebuild itself and you’ll be surprised at the positive results.
Shopping Tips
Shopping for a Refresh can feel a bit daunting because it’s so removed from our usual shopping habits—but it can also be surprisingly empowering as you take control your life and food choices and become more educated about all the secret healthy food options available. We’ve included some tips and tricks to help you save money on food purchases and enjoy your shopping experience even more.
Tip 1: Buy in bulk
Packaged foods may be convenient, but can be costly out-of-pocket. When purchasing quality food, it’s critical that you maximize savings by purchasing in bulk whenever possible. You can even group with some health-conscious people and purchases a large case for an even greater discounts.
You can save a lot of money if you have a grocery store where you can bag the exact amount you need. This way you won’t buy an unnecessary amount of an ingredient.
Your kitchen should be organized to accommodate bulk purchases, so remove the clutter (including single-serving items and prepackaged foods) and consider investing in large, sealable containers for your bulk items.
Below is a list of items that we recommend purchasing in bulk OR from the containers section of the store:
[unordered_list style=”tick”]- Nuts
- Seeds
- Shredded coconut, dried fruit
- Oils
- Cacao
- Dry herbs and teas
–
Tip 2: Online Shopping
Many specialty ingredients are next-to-impossible to find at a grocery store, and when they are, their prices are outrageous. Buying online is a great alternative, but you’ll want to research and test out ingredients and brands.
Ingredients are not created and processed equally, some companies try to preserve the nutrition and life a ingredients while other companies only care about saving money and giving you the worst version of that ingredient. Organic, none GMO, none-refined and raw are great indicators that the ingredient is preserved and still beneficial to your health.
When it comes to produce, try not to order online.
Tip 3: Shop Around for Fresh Produce
We strongly suggest purchasing locally whenever possible. While high-end stores like Whole Foods carry healthy produce, they rarely offer savings (even when something is marked “on sale”).
Many competing chain and local grocery stores have decently priced organic produce, and health food stores and co-ops tend to carry local produce at moderate prices. Farmer’s markets are also a great option, along with Community Supported Agricultures (CSAs). For more information about CSAs, visit LocalHarvest.org.
Tip 4: Make Few Trips to the Grocery Store
We suggest going to the grocery store as infrequently as possible to avoid your normal autopilot routine and aisles of non-so-healthy foods.
Remember that most of your options are on the outer rim of the store; avoiding aisles can make your shopping a much less stressful experience.
Tip 5: Invest in Your Health
Investing in quality food is an investment in your health. We use the word “investment” because spending a bit more money now on better food will pay off when you’re avoiding future medical bills, medications, and health complications. Investing in your health will also lead to improved mood, increased energy, better sleep, productivity and much more.
Keep in mind the wise words of everyone’s favorite television personality, Bob Barker: “I think that age as a number is not nearly as important as health. You can be in poor health and be pretty miserable at 40 or 50. If you’re in good health, you can enjoy things into your 80s.”
Not all produce is created or sprayed equally. Factors like customer demand, mass production, and farming locations mean that some produce contains dangerously high amounts of pesticide. Below is a list of foods you should consider buying organically.
Produce Highest in Pesticides:
We strongly suggest buying the produce below organically.
[unordered_list style=”red-x”]- Apples
- Spinach
- Kale
- Potatoes
- Sweet bell peppers
- Grapes
- Summer squash
- Hot peppers
- Strawberries
- Celery
- Cherry tomatoes
- Cucumbers
- Peaches
- Collard greens
Do you have to buy everything organically? Not exactly. Certain produce items don’t live in a blanket of pesticides. Below is a list of produce you don’t have to worry about when shopping in the organics section.
Produce Lower in Pesticides:
[unordered_list style=”tick”]- Cabbage
- Sweet corn
- Asparagus
- Cantaloupe
- Kiwi
- Mango
- Eggplant
- Grapefruit
- Mushrooms
- Avocados
- Onions
- Pineapple
- Sweet peas
- Sweet potatoes
- Papayas
- Grapefruit
FAQ
The Refresh was created to be at a starting point of 1300-1500 calories.
We gave it a lower calorie starting point so it can fit with just about anyone. Meaning, if you’re an experienced female in life with a mild activity level then the starting point just might be right for you. If your activity levels are high then you might need to make a little more of the base recipes and snack a little more. If you are male you will most likely need to take all the base recipes and make 1 1/2 of the them. From that starting point you can now adjust it to you.
If you want to learn exactly what to do and how to adjust it to you then head over to the Beginners Guide and click on the tab called “How To Adjust The Refresh To You”. It will walk you through your age, gender and and activity level and tell you how to change it.
Eat! It’s totally okay to eat more when you’re hungry, but try to eat slowly so your body can signal when you are full. You don’t need to worry about overeating on the raw food diet, because fiber, nutrients, and water will fill you up.
If you want to learn exactly what to do and how to adjust it to you then head over to the Beginners Guide and click on the tab called “How To Adjust The Refresh To You”. It will walk you through your age, gender and and activity level and tell you how to change it.
If you looking for weight loss you will need to limit your intake of nut and seeds and increase your protein intake (like adding a vegan protein powder to your smoothies and base recipes.) The fats from nuts and seeds play key roles in your health so we suggest to not cut them out entirely. Fats from avocados are filling and they do not impact weight gain. Most people can have 1 avocado a day and see positive weight lose results.
Yes, it’s normal. There are many gut health reasons possibly behind bloating, but the good news is that it shouldn’t continue past the first stage of the Refresh. Some simple remedies include dandelion root, chamomile/ginger tea, morning tonics, apple cider vinegar, and water.
There are two possible reasons for your cleanse-related headache: withdrawal from caffeine, and toxins being released into the bloodstream. If it’s caffeine-related, the only remedy is consuming more caffeine; unfortunately, this will only disrupt the Refresh, so we recommend weaning yourself off caffeine before beginning the 7 days.
If you are jumping right into the Refresh with out weaning yourself off caffeine, then a detoxing headache will be totally normal during the first couple days. The best remedy is drinking plenty of water to flush the junk out of your blood stream. You can also try drinking ginger tea, putting cayenne in your water with a little fresh lemon juice. Getting a head and foot massage will definitely help also but that kind of goes without saying.
A diet change can affect bowel moments, so diarrhea and constipation are completely normal. To alleviate constipation, stay hydrated, eat lots of fiber (dates, celery, raisins, chia seeds, avocados), and move; exercise and yoga are especially helpful, as they will stimulate the systems in your body that expel waste. Diarrhea may actually be a good sign, as it signals that your body is trying to dispel all the toxins it’s been hiding away. Drink water with a little sea salt and lemon to maintain your electrolytes.
Yes you can. Switching around meals and remaking recipes will not hurt the Refresh in any way. We do suggest opening your mind and palette to the variety of raw food possibilities, but this is by no means a strict diet plan.
This can be a very controversial topic and we’ve seen studies on both sides. Studies have revealed that it doesn’t matter when and what you eat just as long as you keep your calories under your desired level. Studies have also revealed that eating fruit in the morning will give your body the day to bring down the blood sugar levels so you don’t store fat at night. New research is saying the best way to find out what to do is to research what your ancestors did and follow that.
Here’s what continues to be true about weight loss and meal prep:
Thinking in terms of balanced meals (macro nutrients).
In a nut shell, we feel more full and satisfied when we have a balance of fats, proteins and carbs. Eating a fruit bowl might fill you up for a second but if you add a little chia seeds (a well balance protein/fat seed) that hunger will stay away a lot longer. Think also in term of personal preference, one person might need more chia to feel satisfied while another person might need less. The macro nutrients in the Refresh are already adjust for the average person but feel free to change it around to fit you.
Eat smaller portion sizes.
You body is wired to store food, it’s a survival instinct and wonderful response because we would have to eat constantly if we didn’t store. When you eat smaller portion sizes you keep your metabolism active and your body unable to store food and ultimately fat. The key is to eat to feel satisfied (not full). If you think you’re not getting enough food, throw a little exercise in and your stomach will shift from storing to using the food.
Prevent Your Glycemic Load OR Index From Spiking To High.
The Glycemic Load OR Index (GL/GI) will help you understand the impact the sweet foods will have on your blood sugar levels. GI is rated from 1-100 and higher blood sugar levels are linked to weight gain and chronic diseases related to obesity such as diabetes and cardiovascular disease.
When it comes to fruit it’s better to measure in Glycemic Load because Glycemic Index doesn’t account for typical portion sizes. For instance, many fruits have a high Glycemic Index but low Glycemic Load. The Glycemic Load will give you a more accurate understand of the impact fruit will have on your blood sugar levels.
The point is we’re impacted by sugar in our diet way more then we would like to admit because it tastes so good and triggers such good feelings. Good news is you don’t need to stop sweeteners all together, you just need to pick your sweeteners wisely.
First, drop the soft drinks, white sugar, brown sugar, corn syrup, processed sugars and fake sweeteners; and add natural low GI sweeteners such as honey, pure maple syrup and dates. This one change will make a huge difference in your present and future life.
In many ways it doesn’t matter because we applied this rule to the Refresh. We have one of the lowest GI spiking natural raw sweeteners “Pure Maple Syrup” and we picked fruit that has some of the lowest Glycemic Load.
Limit Your Nuts and Seed Intake
First off, fat from food is not evil. They’ve debunked this myth a while ago.
What our body really needs is healthy fats and a good balance between omega 3’s and 6’s because they help regulate and control a lot of our bodily functions, helps absorb fat-soluble vitamins A, D, E, and K and keeps your skin and hair healthy and smooth. They also can help us lose weight and cut down future health complications and deseases. Cutting fats out of our diet usually results in poorer performance in many areas of our life (include our bed performance).
Here are some healthy fats to keep in your diet:
- Avocados
- Coconut Oil
- Extra Virgin Olive Oil
- Walnuts, Almonds,
- Sesame, chia, flax, hemp and pumpkin seeds
Eating other seeds and nuts are okay in moderation but if you are looking for the least toxic fats for your body with the highest health benefit here they are above.
In conclusion, fats are great but we don’t need a lot to keep our bodies happy, which is why we said to limit your intake. Remember to soaking your nuts. Soaking bring the food to life, helps remove the toxins, make them more digestible and prevent some people from bloating.
Our set meal plan is created to give you a great balance of healthy fats.
Yes it is. If a second person joins, you will need to double the recipes.
Yes and no. No if you want to substitute bacon for cabbage, but yes if it’s other veggies, greens, or nuts. We do suggest trying to stick to the suggested ingredients so that you enjoy the full cleansing results, but the substitution page covers a variety of ingredients and our suggested alternatives. That being said, there are some ingredients we strongly encourage keeping in your Refresh, including coconut oil, beets, cilantro and leafy greens.
Honey, pure maple syrup and dates are some of the healthiest available and we suggest to stay away from other sweeteners. As new research emerges, it may reveal different and even better options, but for now feel free to switch between these possibilities based on your personal preferences.
Yes, we actually suggest to do this because it will balance out the smoothie and help you feel full longer. Feel free to add protein powder as long as it’s a raw, vegan, plant-based protein without any added sweeteners or additives. Unprocessed and unheated rice, pea, and hemp protein are great choices.
While cacao is not exactly detox-friendly, it’s not terrible either. Being a 7 Day Meal Plan and a new expereince we wanted to throw in some desserts in your evenings as a reward. If you want to take your Refresh to the next level, you can cut out your desserts and chocolate. It’s your journey, adjust it how you like.
Yes! Moving during a Refresh is a great way to speed up the process. You may need to ease up on your usual workout and rest more, and we recommend talking to your doctor or health professional in advance depending on your health and regular exercise routine.
First off, there’s more to a Refresh than weight loss, so if you’re following the Refresh, nothing is wrong. Weight loss differs for everyone, and it depends on a variety of factors. If you’re particularly invested in losing weight, talk to your doctor to better understand how weight loss works for you and what you need to accomplish it. Some weight loss suggestions include:
- Lower high fat (nuts and oils) intake and change all fats out with avocado and coconut oil.
- Lower your sugar intake and only use small amounts of dates and pure maple syrup.
- Increase your protein intake with vegan plant-protein. Try to have one that is not a combination of plant-based protein because they can make some people bloat.
- Exercise for one to five minutes before and after you eat. This will help you metabolize the food instead of store it.
- Drink water with a little cayenne and lemon.
- Eliminate stress and try to accept situations you can’t change; stress releases many chemicals in the body that retain weight.
- Extend the Refresh for another one to two weeks. This Refresh gives you everything you need to stay healthy for years to come, so adding in a few more weeks will continue contributing to weight loss.
There is so much to weight gain and loss. The crucial topics to understand about yourself is how your body reacts to food and stress, understand your history and how your body is handling food as you age. Our bodies change and we need to change our food habits with it.
These aren’t ideal times to start a Refresh. We suggest sticking to a pregnancy or nursing meal plan that gives your baby everything it needs to grow strong and healthy.
We recommend avoiding a Refresh if you meet any of the following criteria:
- You are under 16 years of age
- You have advanced cancer
- You are underweight
- You have an eating disorder
- You have liver or kidney disease
Although raw food refreshs have helped eliminate many severe health issues, we recommend consulting your doctor before starting this process.
This is an interesting topic to explore. We are conditioned to follow a do-or-die, finish-or-quit mentality, but if you step away from that mindset, you’ll look in the mirror and see an amazing person who took action towards a healthier life. Completing a few days of smoothies, eating a healthier meal or just trying one of the Refresh meals is a fantastic first step. We hope you can see yourself in that light and love yourself for it.
More then 50% of those who embark on this Refresh will do so on their own, but that doesn’t mean you’re alone. There are many ways to find groups that can support, inspire, relate to, and motivate you during and after the Refresh. You can join our private Facebook group and reach out for advice or support, and you’re always welcome to send us a message. You can also get involved with a social group in your area or start one of your own with meetup.com.
Before we dive into coffee and tea we will explain what caffeine does to your body and how it will affect your Refresh.
CAFFEINE 101: Certain teas and coffee have high caffeine content. Caffeine is a substance that is metabolized by our liver through a process that includes oxidation: this means that our liver must safely package and remove caffeine’s compounds from our bodies. As we all know, caffeine is a stimulant which will interfere with your natural sleep and wake cycle, making it difficult to know what your body needs. Caffeine is also is linked to increasing the amount of stress hormones your body releases, ultimately taxing your system. It also interferes with digestion, one of the primary bodily systems we are utilize to help in this Refresh.
As you can see, ingesting caffeine will give your body more work to do and can therefore hinder or lessen the overall effectiveness of the Refresh.
On top of this, caffeine is a majorly addictive substance from which we aim to free your body and mind. It’s time to regain control of your life!
Coffee
The straight answer for coffee is it will negatively impact on your Refresh. Going decaf will also hurt your Refresh because of the chemicals and processing used to decaffeinated the coffee.
If you anticipate a withdrawal from coffee, we suggest to heading up to the “Quick Start” section called “Cleansing Reactions or Withdrawals.” We also suggest to give yourself a week prior to the cleanse to slowly wean yourself off coffee.
Tea
The research behind teas is pretty interesting. All forms of dried, store-bought teas have had heat applied to the leaves at some point to help control oxidation, which prevents the herbs from browning. Some of the most beneficial elements in tea are extracted by heat during the process. Also, teas are usually not high quality and often include bleach and outdated herbs. Unless you really get down to the source and pick the leaves yourself, tea won’t have the medicinal and nutritious value that it should. When you make tea, you boil out the nutrition and healthy enzymes.
Don’t get us wrong: tea is amazing and its benefits endless, which is why it’s been in ancient medicines for centuries. The key is finding tea in its purist form.
For some, a nice cup of chamomile before bed will be extremely important to finishing this Refresh. If that is you, then please enjoy. It’s not a big deal because it won’t trigger your appetite, and the content inside many teas will not affect the cleansing experience. We do suggest avoiding caffeinated teas for the reasons described above.
Teas to avoid during the Refresh:
- Iced
- Green
- Black
- English
- Yerba Mate
- White
- Oolong
- Jasmine
- Decaffeinated teas (These teas go through an intense heating and/or chemical process to be decaffeinate)
Teas that are okay to drink during the cleanse (herbal and flower teas):
- Chamomile
- Dandylion
- Nettles
- Calendula
- Mint
- Fruit (such as raspberry)
If you’re looking for the healthiest tea possible, buy some organic herbs or flowers, make a cold brew, keep it in the fridge, and warm it up when ready.
Cold brews entail collecting the herbs you want and refrigerating them for four or five hours. This makes for nice, flavored water, nutrition still included. You can then warm it up and enjoy the raw health benefits the tea has to offer.
Caffeine is a hotly debated subject.
On the unhealthy side, caffeine can be addictive and in large amounts increase calcium loss from the body, worsen underlying tremors, cause anxiety, insomnia, and a rapid heart rate, and increase insulin levels that could lead to weight gain.
On the healthy side, moderate consumption has correlated with a lower risk of certain cancers, lessened migraine symptoms, improved cardiovascular exercise performance, and increased mood.
If you opt for caffeine, we suggest drinking in moderation and learning more about yourself by trying other options besides caffeine, such as an energizing smoothie, herbal/flower tea, yoga, or exercise to increase energy.