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Citrus Fruits

"The greatest wealth is health.”  

Welcome to the 14 day Whole Foods Reset! If you’ve never done a program like this before, rest assured – you are in good hands. Jess and I are committed to your success, and we want you to have a great experience during these 14 days. The best way to do that is to read through this guide from beginning to end. If you have questions, feel free to contact us via email at or post your question in our WhatsApp group forum.


It’s going to be a great couple of weeks!



  • A Reset Definition
    By definition, a detox is a process by which the body gets rid of poisonous substances. To cleanse is defined as removing dirt, or making something clean. We don't really like either of these phases because it connotes that as women we are somehow inherently dirty a stigma that is rooted in deep sexist beliefs about the female body. Instead, call this a reset because it allows our bodies to realign our bodies naturally. Basically, a food-based reset is an opportunity to remove known toxins and “bad foods” from our diet for a pre-determined amount of time. This program works through the process of taking out unhealthy foods and replacing them with more nutritious foods.
  • Checklist of Things To Do
    Join the WhatsApp group Read through this website and all the meal plans Watch the Kick-Off Welcome video and orient yourself with the added daily challenge to win 3 months of health coaching. Review the Shopping List- this is on the first page of each meal plan, amend accordingly Schedule a specific time to go grocery shopping – about 2 hours. Schedule time to do meal prep work in the kitchen – a total of 2-3 hours Read the Eating Out Guide (it has tips for how to eat out without going outside the reset guidelines) Orient yourself with The Dirty Dozen & Clean Fifteen. This guide shows you which produce items are important to buy organic and which are okay to buy not organic.
  • Tips for Success
    Read This – there’s a lot of great information that will help you have a successful (and possibly even fun) reset. Look at the meal plans and recipe books and figure out what works for you and your family. You do not need to follow the meal plans blindly. Make adjustments according to your schedule and preferences. Set aside 3-4 hours before Monday so you can have time to go shopping and do prep work for your recipes. You’ll find the reset goes much more smoothly if you have healthy meals and snacks prepped and ready to go in the fridge as a back-up. You can also do the chopping in advance for many of the recipes so that dinner comes together quickly when you get home from work. Commit to the process and do the best you can – this isn’t about being perfect, but rather about learning your own habits and giving your body a break. Be receptive. Try new things. Have fun on this journey. Find a reset buddy (partner or friend) with whom you can share the cooking duties. You can each do half of the cooking and then share the food to make things a little easier.
  • Reset Expectations & Possible Side Effects
    Please keep in mind that each person will have a slightly different reaction to the reset. Generally, these are some of the things that you might expect.
 The goals are threefold: 1.) To take all processed food out of your diet. 2.) To add in whole grains and vegetables in order to increase fiber intake. 3.) To help you recognize the habits you have that aren’t supporting your health. During your reset, you may experience the following side effects: Better digestion Clearer skin Fatigue and low levels of energy, especially the first few days Lots and lots of energy, especially at the end and in the days after the detox Emotional release at unexpected times Feeling heavier some days, and feeling lighter other days Some mood swings, which will be related to toxins being in your bloodstream Food cravings, especially for “bad” foods you know you aren’t supposed to have this week Constipation and/or diarrhea Hunger or lack of hunger Personal insights into your eating habits Improved sleep Weight loss And a number of other things not listed here. Keep open communication with us please about your experience.
  • General Reset Guidelines
    Take the opportunity to become really mindful of your habits during these weeks. How often do you want to reach for a piece of candy? Are you looking for a snack because you’re truly hungry or because you want a distraction from your work? The key to changing your “bad” health habits is to become aware of them first. Remember to drink plenty of water. Your goal is to drink 1⁄2 of your body weight in ounces each day. For example, if you weigh 140 lbs, your goal would be to consume 70 ounces of water each day, or about 8.5 cups of water. Consume herbal teas to stay warm. You can flavor your water with lemon, cucumber, or even a bunch of basil popped into a pitcher and covered with water. Reference the "water drinking guidelines" as needed. Try to keep your meals mindful. The idea for this reset is to give your digestion a break by taking out foods that are harder for your body to assimilate. Keeping an eye on portions will make it even easier for your system to digest your foods. However, be sure to eat enough so you are satisfied and not hungry. No point in starving yourself! Sit down and enjoy your meals. Turn off the TV, radio, phone, and computer, and put down the newspaper. Inhale deeply 5-8 times before each meal. Put down your fork between bites. Chew your food around 42 times. If you can’t do this at every meal, then focus on doing this really well for one meal each day. Be sure to focus on your body and your own self-care for the week. This is a great chance for you to turn your energies inward rather than focusing on taking care of spouses, children, colleagues, and other people in your life. Keep taking all medications as prescribed by your doctor. If you have any questions about medications, if you have a chronic medical condition, or if you have special medical needs, please clear this program with your doctor before participating. Try to limit the amount of work you do during the weeks of the reset. Please don’t get fired..... This doesn’t mean you have to take time off, but skip after-work events if possible in favor of giving your body and mind a rest. Modify your exercise especially during the first week by focusing on taking walks outdoors, stretching, and trying lower impact forms of exercise like yoga and Pilates. If you absolutely need to do more, try to lessen the amount of exercise you get. For example, instead of running 5 miles at an 8-minute-mile pace, jog 3 miles at a leisurely 10-minute-mile pace. Check out yoga studios in your area – many of them offer a free class or first week. If you end up doing an intense workout, compensate by drinking extra water and snacking on high-protein items like chia seeds, walnuts and almonds, and organic chicken or turkey slices. Listen to your body. If you are hungry, eat something. If you’re thirsty, drink something. If you’re sleepy, take a nap. It’s amazing how much we can learn from our bodies and our cravings once we start to listen. Make an effort to eat at home for as many of the meals as possible, and to pack food with you if you know you won’t be home for most of the day. If you do need to eat out, order dishes that have a lot of veggies and some lean protein, and ask if the veggies can be steamed instead of sautéed in oil or butter. I ask for a double serving of vegetables to replace the white potatoes and rice that often accompany dinner entrees. Of course, you’ll want to steer clear of dishes with heavy sauces and anything fried. Refer to the “Eating Out Guide” for more tips and advice on what to order when eating out. Be sure to get enough essential fatty acids (EFAs) during your cleanse. You can have olive oil, avocado, wild-caught salmon, coconut butter, coconut milk, coconut cream, ghee, butter, pretty much all nuts (except peanuts), flaxseed, pumpkin seeds, sesame seeds, etc. Eating EFAs with each meal will help you feel full and will keep you satisfied longer. Finally, remember to ask for help if you need it!
  • Daily Example
    This daily protocol is a guide for how your days could be structured during the reset and is simply an example You can follow the meal plan exactly or just find what works best for you, then just do your best. In addition, there are bonus steps you can take to increase the benefits of this process. Upon Wake Repeat positive affirmation or morning prayer. 8-12 oz. warm or hot water with 1-2 TB fresh lemon juice Breakfast Green or herbal tea Morning meal 8-12 oz. water Mid-Morning Snack​ Snack (if needed): a handful of soaked almonds, an apple with almond butter, miso soup, black bean dip with carrots, etc. A cup of Nettle or Dandelion tea (this is a bonus step – both Dandelion and Nettle help your liver clear out toxins. Skip this step if you are pregnant or nursing). Lunch​ Lunch 8-12 oz. water Mid-afternoon Snack​ Dandelion or Nettle tea (bonus step) Snack as needed: a handful of almonds, an apple with almond butter, fresh olives, miso soup, etc. Go outdoors for a walk if you can – this is a great cure for the mid-afternoon energy slump. If the weather is bad, turn on some music and dance around or follow JKB light yoga poses. Anything to get you up and moving. Dinner​ Turn off all media (TV, computer, radio, and even your phone!) and focus on your meal. Take a few deep breaths before you begin eating. Dinner 8-12 oz. water Evening Snack Keep it small and eat an evening snack only if you really need one. Have a small handful of nuts, a slice or two of organic turkey, or a pear. You can also have a cup of herbal tea to help you wind down for the evening, but be aware that this might make you wake up during the night. Bedtime​ Get to bed 15-30 minutes earlier than usual. Write a gratitude journal for a few minutes – simply list all the things you were grateful for or that went well during your day. 2 capsules milk thistle herb (bonus step – but this is an extra powerful one because milk thistle boosts the liver’s detoxing capacity. Skip if pregnant or nursing.) Epsom salt bath – run a hot bath with 1-2 cups Epsom salts and soak for 30minutes. Epsom salts are great for drawing out toxins. You can also add lavender oil to increase relaxation. Try to do this at least twice during the detox week. If you’re pregnant, make sure the water isn’t too hot.
  • Cooking & Food Prep Tips
    Set aside 3-4 hours on Saturday or Sunday each week so you have enough time to go grocery shopping, familiarize yourself with ingredients, and prepare foods to eat later in the week. Wash and pre-chop veggies and snacks. When you have a refrigerator full of yummy, healthy foods that are ready to go when you get home from work, you’ll be much less tempted to stray from the detox food guidelines. Pre-cut snacking veggies like celery, carrots, turnips, bell peppers, cucumbers, etc. so you always have something you can easily grab out of the fridge. Store them in a covered dish with a little water to keep them from drying out. It’s a lot easier to make a good choice if you have good choices readily available. Dip them in a little tahini, hummus, or black bean dip for a quick and nutritious snack. Make one snack recipe and one sweet treat recipe so you have these ready to go when you’re feeling tired or have a craving. If you’re super rushed for time in the mornings, make double batches of smoothies or breakfasts that are easy to grab and go. Make a big pot of greens that are ready to go anytime by setting a pot of water to boil. Clean and de-stem the greens, then tear them into bite-sized pieces. Once the water is boiling, drop in greens. Turn off the heat and cover – let sit for 2 minutes. Drain, rinse with cool water and store in the fridge. Blanched greens will keep for about a week in your fridge. Set up a salad bar in your fridge. Make a few salad dressings to last you a few meals. Wash a bunch of lettuce and greens and pre-cut cucumber, celery, radish, carrots, green onion and whatever else you have on hand. You’ll be able to build a salad in no time. These foods stay fresh for about 3 days in the fridge when pre-cut.
  • Foods To Avoid & Helpful Alternatives
    Hands down, the best way to avoid gluten, dairy, and sugar is to read labels. Here are some keys to ingredients that you’ll want to avoid during the reset. GLUTEN Gluten products to avoid: Bread/ Bagels Pasta Any products with wheat, barley, rye, semolina, durum, triticale, and farro Gluten Alternatives: Bread without gluten Quinoa (make a big batch for the week) Amaranth Starchy veggies like sweet potatoes, yams, and squash Use lettuce or collard greens in place of bread or wraps Please note: As much as possible please skip the gluten-free aisle of your grocery store – most of the foods there are highly processed and packed with sugar, salt, and preservatives. For this program, simply skip that aisle and focus on fresh, whole foods. DAIRY Dairy products to avoid: Milk and milk products, including ice cream and whey Cheeses, including hard cheese and soft cheeses like cream cheese, sour cream, and cottage cheese Dairy Alternatives: Coconut milk & yogurts Quinoa milk Hemp milk Nut kinds of milk & yogurts: almond, cashew, macadamia Please Note: Soy milk and soy products are not recommended as an alternative unless they are organic and non-GMO. SUGAR Sugar products to avoid: Sugar, candy, sweets, baked goods Cane sugar (organic, natural, dehydrated, etc.) Corn syrup, brown rice syrup, barley syrup Artificial sweeteners Alcohol – yes, this includes beer, wine, and hard liquor Alternatives: Natural sweeteners used sparingly like local wild honey, dates, and 100% pure maple syrup It is helpful to start to reduce your sugar intake before the start of the reset. Substitute dessert for some dried fruit, fresh-fruit sorbet, or 70 percent or higher dark chocolate as a way to ease into the reset. Continue weaning until dessert is the exception rather than the rule. As you reduce the amount of sugar in your diet, you will reset your taste buds so you lose your cravings for sweets. Another challenge before the reset is to reduce your consumption of processed foods that have a lot of hidden sugar within them. CAFFEINE, COFFEE, & SODA We will be cutting down on caffeinated and decaffeinated coffee during the program. Remember this program can be altered for you, if giving up coffee would be too difficult for you right now, challenge yourself to limit your intake and drink only 1 cup of organic coffee per day. You can begin cutting down your coffee consumption in the week before the reset. Please be advised that cutting caffeine out cold turkey can cause withdrawal symptoms such as headaches or nausea, so best to begin to cut intake gradually. ​ Alternatives: Herbal tea Green tea If you decide to avoid coffee during the 14 days, it is recommended to gradually cut back before the reset starts. Caffeine withdrawal symptoms could include a headache, feeling tired, depression anxiety, nausea, muscle pain, and lack of focus. Generally, people who drink a cup of coffee can wean off in four days (cutting back 1⁄4 cup each day). Those who drink more than a cup usually will need a week or more to wean off gradually. If you drink soda, start to wean yourself by reducing the amount of soda each day as well by 1⁄4 of the amount you drink each day. Switching to sparkling water with a splash of 100% juice may be helpful. Option #1 (four-day coffee wean before reset): Day 1: 3/4 reg. - 1/4 decaf 
 Day 2: 1/2 reg. - 1/2 decaf, add a cup of herbal or green tea 
 Day 3: 1/4 reg. - 3/4 decaf, cup of herbal or green tea 
 Day 4: All decaf or herbal and/or green tea Day 5: Reset begins, herbal and/or green tea Option #2 (seven-day coffee wean before reset): Day 1 & 2: 3/4 reg.- 1/4 decaf
 Day 3 & 4: 1/2 reg.- 1/2 decaf add a cup of herbal or green tea 
 Day 5 & 6: 1/4 reg.- 3/4 decaf, cup of herbal or green tea 
 Day 7: All decaf or herbal and/or green tea Day 8: Reset begins, herbal and/or green tea
  • Foods to Enjoy & Eat Plenty
    Proteins: Lean proteins like chicken, turkey, wild-caught cold-water fish, eggs, and beans. Bonus points for choosing grass-fed, pastured, and organic proteins. Fruits and Vegetables: Fruits are a great choice during this detox. Berries are extra helpful because they are packed full of antioxidants and have a low glycemic load. Eat ALL the vegetables that you can. Try to eat a wide variety, and choose leafy greens at least once a day. Add fresh herbs like cilantro, parsley, and dill to your meals as they increase the flavor profile and also have a lot of detoxifying properties. Try and replace the white potatoes and potato products with yams. Whole grains: Look for whole grains like brown rice, black rice, quinoa, millet, and amaranth. Keep your eye out for ancient grains like spelt, barley, and faro – although these are whole grains, they also contain gluten, which we are avoiding. Fats and essential fatty acids: Healthy fats like avocado, fatty cold-water fish like salmon, halibut, and cod; lean proteins, olive oil, coconut oil, and nuts and seeds. Beverages: Water is your primary drink for the next week. Aim to get ½ your body weight in ounces per day. You can add things like lemon, lime, or orange slices, frozen berries, cucumber slices, or even herbs like parsley, cilantro, and basil to make your own “spa” water. Sparkling water as long as it doesn’t have added sugars (check the label) Herbal teas, especially dandelion or nettle, as they support liver function.
  • The Importance of Elimation
    Your body eliminates toxins in 4 ways: Sweating Breathing Urination Bowel movements It’s critical for you to maximize your ability to adequately get rid of the toxins your body is mobilizing. If you do not properly eliminate daily, you may experience increased fatigue, brain fog, headaches, and flu-like symptoms. To avoid sabotaging your efforts, here are a few suggestions: Drink enough water that you are urinating frequently. If your urine is not light in color, drink more water. Your urine should have a light straw color. However, if you are taking B vitamins, your urine will likely look bright yellow for most of the day. Do gentle physical activities such as yoga or brisk walking to enhance sweat. If you have access to a sauna or steam room… great! If your schedule permits, try using it daily for 10 to 20 minutes as tolerated. It has been shown that sauna therapy increases the excretion of heavy metals and fat-soluble chemicals from the body. Note: If you are chronically ill or take medication, be sure to get your doctor’s permission before using this program and especially before starting sauna or steam therapy. When your physician has cleared you, start with short time increments and gradually increase the time as tolerated. Remember to drink at least 16 ounces of water before entering the sauna and the same amount after therapy to flush the mobilized toxins. You should be having bowel movements daily; otherwise, you reabsorb the toxins in your gut. If you are not having daily BMs, consider taking an herbal laxative at bedtime. Herbal laxatives should include cascara or senna, and can be found in capsule or tea preparations.
  • Disclaimer and Terms of Use
    Disclaimer: This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information is to be used at your own risk based on your own judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention. This detox and the information provided within have been carefully tested and crafted, and are a core part of my business. As a courtesy to us, the amount of work we have put in, please do not share these materials with anyone.
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