3 DAY LIVER RESET
Lymphatic system and digestive system reset for when you want to feel clear and light. Perfect for spring or fall (substitute more warming versions of the meals during fall) or for a reset after travel or times of big indulgence.
Includes:
grocery list
3 days of meal plans and herbal infusions
recipes
daily self care plan
breathwork practice for improved detox (posted on Sunday April 21st)
lymphatic drainage massage for improved detox (posted on Sunday April 21st)
chill vibes playlist
What to do:
establish a consistent wake up time (and try to get sunlight in your eyes upon waking)
brush teeth + tongue scrap first thing (bonus practice: coconut oil pulling)
morning routine of lymphatic massage + breathwork (video to come)
boost your system with helpful supplements + herbal infusions
mindset shift with every sip of water or any drink - reprogramming towards gratitude *this water prayer is explained below in FAQs
eat regular, nourishing, plant based meals plus quality protein
get in nature daily for a walk
take a social media break and focus instead on your real life
drink lots of water + herbal infusions
limit stress and over working
purge anything that no longer fits your current vibe or that you don’t need - clothing + stuff
avoid triggering people, places and situations as much as possible for these 3 days - you will build your resilience so you can return afterwards with a more grounded approach
luxuriate with nice candles and calming playlists
lower consumption in general of books, podcasts, media, entertainment, information, etc. this is time to rest and digest
establish a night time routine of baths or sauna to open elimination channels and make sure you have the best sleeps possible
LYMPHATIC SYSTEM:
*see detailed description of how to lymphatic system works in the notes section at the bottom of the page
*this map outlines the direction of lymphatic fluid in the body and informs our lymphatic massage practice
BONUS PRACTICES
Remove nail polish so nails can breath
Remove jewellery as often as possible
Pelvic steam (best time is before or after your period - three consecutive days prior to the onset of your period and three consecutive days after your period is a great way to prepare your body for your upcoming period, while also cleansing the body after the period ends and to help prepare for the next period.)
Castor oil pack - contains ricinoleic acid that helps with inflammation, constipation, period cramps, pain and improves immune function. Simply pour some castor oil on an old facecloth (it will stain!)
Yoga with twists to stimulate digestion
GROCERY LIST
*organic where possible
3 lemons
herbal tea - nettle, milk thistle, peppermint, dandelion root, burdock in any combo ** Traditional Medicinals brand is trusted for medicinal quality herbs, otherwise seek out your local herbalist for bulk herbs
Fresh herbs: Parsley, chives, tarragon, cilantro, dill, mint, and/or basil (choose your favourites)
flax / hemp / chia / pumpkin seeds
dried cranberries
ginger
onion, garlic
olive oil, coconut oil or ghee
apple cider vinegar
tamari
kimchi
dijon
capers
green olives
maple syrup
chicken or beef bone broth (made ahead of time or purchased from an organic source)
white fish / salmon
goats feta
chicken breast or tofu
eggs
humus (unless you make your own)
squash, broccoli, asparagus, carrots, cucumbers, beans, sweet potatoes, celery, red pepper, snap peas, kale
grapefruit, blueberries, banana, apples
edamame
rice noodles
all the salad greens + microgreens - your favourites and make sure to include bitter ones
epsom salt for baths (ancient minerals is a good brand, the magnesium flakes)
SUPPLEMENT LIST
milk thistle tincture (or tea)
nettle tincture (if you don’t have fresh nettle or dried nettle for tea/infusion)
herbal bitters (spray bottle is best for portable use before meals)
calm magnesium (before bed)
liquid chlorophyll
ground flax
protein powder
vit D (if you can’t get 15 minutes of sun on your skin daily)
* supplements are just that - supplements to the real medicine which is whole foods - they are add ons and not considered the main focus of the cleanse *
HERBAL INFUSIONS
Instructions:
Simple tea infusion
Prepare by adding 1 to 2 teaspoons of a dried herb (or 2 to 4 teaspoons of a fresh herb) to one cup of boiling water. Steep for 10 minutes before straining to extract medicinal benefits. Cover the lid of the tea pot or vessel you’re using so that some of the medicinal properties aren’t able to evaporate out of the top
Overnight infusion with fresh nettle herbs
add several handfuls of freshly washed nettle leaves to a 1L mason jar and fill with boiling water
let it cool to room temperature and store in the fridge over night
drink at room temperature or warm it up
add honey if it’s too strong
Detox Tea
2 tbsp. apple cider vinegar
1/2 lemon lemon
pinch cinnamon
pinch cayenne
4 or 5 big slices of ginger (skin on for extra probiotics + enzymes)
optional: add honey (unless sugar is something you are wanting to detox specifically)
(apple cider vinegar is awesome at helping your digestive system and cleaning out your liver and lymphatic system while lemon water helps regulate your PH levels, and cinnamon reduces inflammation and boosts your metabolism)
MEAL PLAN
SUNDAY
BREAKFAST
hot water + lemon
1 or 2 eggs on a bed of sautéed spinach + mushrooms
(or protein smoothie with chocolate protein powder, 1 banana, spinach, almond milk, almond butter + ice)
LUNCH
green goddess salad
Base: Fresh greens of your choice + grilled asparagus
Protein: white fish, salmon, chicken breast or edamame
Toppings: walnuts (great for liver health)
Dressing:
Fresh herbs: Parsley and chives, tarragon, cilantro. You can also use dill, mint, and/or basil.
Lemon juice and zest.
Extra-virgin olive oil.
Capers.
Garlic, salt, and pepper.
Blend everything in blender until creamy.
SNACK
raw veggies + hummus
DINNER
Thai fish stirfry
reheat oven to 375 degrees Fahrenheit
Dry fish filets (white fish like cod, tilapia, or halibut) with a paper towel or a clean kitchen towel. Place on a large sheet pan and rub the oil over the fish filets, covering both sides
Bake 15-20 minutes, until the fish is flaky and reaches an internal temperature of 145F
stir fry red pepper, mushroom + snap peas
cook rice noodles according to directions
toss with dressing:
1 clove of garlic, pressed
1 tbsp. grated ginger
½ tsp black pepper
½ bunch of fresh coriander, chopped finely
1 green Thai chili, finely chopped or grated
1½ tbsp. fish sauce
½ tbsp. tamari
1 tsp maple syrup
MONDAY
BREAKFAST
hot water + lemon
liver flush drink from Lisa Levitt Gainsley
1 grapefruit
1 lemon
2 tbsp olive oil
pinch of cinnamon (or cayenne)
2 tsp ground flax seed
pinch or two of freshly sliced ginger
3/4 cup water
*blend until smooth, try to wait at least 1 hour afterwards to eat again
LUNCH
beet + apple salad w walnut + goats feta
roast beets + slice apples toss with walnuts + dijon vinaigrette
4 Tbs Extra Virgin Olive Oil
2 Tbs Apple Cider Vinegar
3 tsp Maple Syrup
Pinch Fine Sea Salt
1/2 tsp Dijon Mustard
SNACK
raw veggies + hummus
DINNER
broccoli bowl w cilantro lime dressing
toss broccoli in olive oil, garlic + cumin and bake at 425 F for 15 min
cook 1 cup dry French green lentils in 3 cups of liquid (preferably bone broth, or else water). Be sure to use a large enough saucepan as the lentils will double or triple in size. Bring to a boil, cover tightly, reduce heat and simmer until they are tender- about 20 min. Avoid salting the water as it can make the exterior of lentils tough, wait until cooked to add salt to taste.
dressing
1 bunch cilantro (about ¾ cup fresh chopped cilantro)
1/3 cup olive oil
3 tablespoons fresh lime juice
1 tablespoon sugar, honey or pure maple syrup
1 clove garlic
1 jalapeno, seeded
1/4 teaspoon salt, plus more to taste
Freshly ground black pepper
serve on a bed of spinach and quinoa with avocado and pumpkin seeds as a topping
TUESDAY
BREAKFAST
hot water + lemon
green juice
in a blender add 1 cucumber, 1 celery stalk, 1/2 cup spinach, 1/4 apple, teaspoon minced ginger, juice of 1/2 lemon, 1/3 cup of water
LUNCH
green goddess salad
SNACK
raw veggies + hummus
DINNER
delicata squash and arugula salad with goats feta + dijon vinaigrette (from above)
roast squash in oven at 425F for about 10 minutes on each side
toss with arugula, walnut, feta + dressing
WEDNESDAY - SATURDAY
continue to focus on plant based meals, lean protein, bitter greens, lemon water, herbal tea and herbal infusions to ease back out of the cleanse
PLUS sunlight, good sleeps, simple living, dry brushing / massage as often as possible
WOMEN’S CIRCLE TO CLOSE ON WEDNESDAY APRIL 24th
5pm pacific / 8pm eastern
NOTES + FAQs
How does the lymphatic system remove toxins and waste from the body?
Lymphatic vessels: Similar to blood vessels, the lymphatic system consists of a network of vessels that run throughout the body. These vessels carry a clear fluid called lymph.
Interstitial fluid: Lymph is derived from interstitial fluid, the fluid that surrounds the body's cells. Interstitial fluid contains waste products, toxins, and other substances that need to be removed from tissues.
Lymphatic capillaries: These tiny vessels collect excess interstitial fluid, along with any waste products or toxins present in it. This fluid then enters the lymphatic vessels.
Lymph nodes: Along the lymphatic vessels are small structures called lymph nodes. Lymph nodes act as filters, trapping and removing foreign substances, such as bacteria, viruses, and toxins, from the lymph fluid. They contain immune cells that help fight infections and remove harmful substances.
Muscular contractions and breathing: Unlike the circulatory system, the lymphatic system does not have a pump like the heart to circulate lymph. Instead, lymph moves through the vessels primarily due to the contraction of skeletal muscles surrounding the vessels and the movement of nearby organs, such as breathing movements that influence lymph flow in the chest and abdominal areas.
One-way valves: Lymphatic vessels have one-way valves that prevent the backward flow of lymph, ensuring that it moves in one direction—toward the lymph nodes and eventually back into the bloodstream.
Return to circulation: After passing through the lymph nodes, lymph is eventually returned to the bloodstream through larger lymphatic vessels that merge with the venous system near the heart. Once lymph re-enters the bloodstream, any toxins or waste it carried can be filtered out by the liver and kidneys for further processing and elimination from the body.
In summary, the lymphatic system functions as the body's drainage system, collecting and removing toxins and waste products from tissues and returning them to the bloodstream for eventual elimination.
How do castor oil packs work?
Castor oil packs are a popular natural remedy believed to have various health benefits, including reducing inflammation, relieving pain, and promoting detoxification. Here's how they are thought to work:
Topical application: Castor oil packs involve saturating a piece of cloth (usually flannel) with castor oil and applying it to the skin over a specific area of the body, such as the abdomen, liver, or joints.
Heat application: After applying the castor oil-soaked cloth, a heat source, such as a hot water bottle or heating pad, is often placed on top of the pack. Heat is believed to enhance the absorption of castor oil into the skin and increase blood flow to the area.
Absorption of ricinoleic acid: Castor oil contains a unique compound called ricinoleic acid, which is thought to be responsible for many of its therapeutic effects. Ricinoleic acid has anti-inflammatory, analgesic (pain-relieving), and antimicrobial properties. When applied topically, it may be absorbed through the skin and exert these effects locally.
Stimulation of lymphatic circulation: The warmth from the castor oil pack, along with gentle massage or pressure applied during application, may help stimulate the flow of lymphatic fluid in the area. This can promote the removal of toxins, waste products, and excess fluids from tissues, potentially reducing inflammation and swelling.
Relaxation and stress relief: Applying a castor oil pack and allowing oneself to relax for a period of time can have a calming effect on the body and mind. Stress reduction is important for overall health and may indirectly contribute to the perceived benefits of castor oil packs.
Why add fermented foods to boost digestion?
Fermented foods are known for their potential to boost digestion due to several reasons:
Probiotics: Fermented foods are rich in beneficial bacteria known as probiotics. These probiotics help to maintain a healthy balance of gut bacteria, which is essential for proper digestion and overall health. Probiotics can enhance the breakdown and absorption of nutrients in the digestive tract, as well as support immune function.
Prebiotics: Some fermented foods contain prebiotic fibers, which serve as food for the beneficial bacteria in the gut. Prebiotics help probiotics thrive and multiply, further supporting digestive health.
Enzymes: Fermented foods often contain enzymes produced by the beneficial bacteria during the fermentation process. These enzymes can aid in the digestion of carbohydrates, proteins, and fats, making it easier for the body to absorb nutrients from food.
Reduction of anti-nutrients: Fermentation can help reduce the levels of anti-nutrients present in certain foods. Anti-nutrients, such as phytates and lectins, can interfere with nutrient absorption in the digestive tract. Fermentation breaks down these compounds, making nutrients more bioavailable.
Improved gut barrier function: Some research suggests that fermented foods may help strengthen the gut barrier, which is important for preventing the passage of harmful substances from the intestines into the bloodstream. A healthy gut barrier is crucial for overall digestive health and immune function.
Examples of fermented foods that can boost digestion include yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha. Incorporating these foods into your diet can help support a healthy gut microbiome and promote optimal digestion. However, it's essential to choose fermented foods that are unpasteurized and contain live cultures to reap the full benefits of probiotics.
How do digestive bitters work?
Digestive bitters are herbal preparations that stimulate the production of digestive juices in the stomach, such as saliva, gastric acid, and bile. They typically contain bitter-tasting herbs like gentian, dandelion, and artichoke, among others.
When you consume something bitter, it triggers taste receptors in your mouth, which then send signals to your brain and subsequently stimulate the release of digestive enzymes and juices. This increased production of digestive fluids can help improve digestion by breaking down food more effectively.
Specifically, bitter compounds in these herbs can activate bitter receptors in the mouth and stomach lining, which in turn stimulate the release of gastrin, a hormone that prompts the secretion of gastric acid. This acid aids in the breakdown of food and the absorption of nutrients.
Furthermore, digestive bitters can also stimulate the production of bile in the liver and its release from the gallbladder. Bile is essential for the digestion and absorption of fats in the small intestine.
Overall, by enhancing the production of digestive juices and bile, digestive bitters can promote better digestion, reduce bloating and gas, and alleviate symptoms of indigestion.
How does the water prayer work?
The water prayer is a suggested practice of saying “ thank you every time you take a sip of your water as a way to reprogram your mindset as well as your physiology. The science is based on studies in gratitude and a book called “The Hidden Messages of Water”.
"The Hidden Messages of Water" by Masaru Emoto explores the concept that water can reflect and be influenced by human emotions and intentions, thereby affecting its energetic frequency. Emoto conducted experiments where he exposed water to various stimuli, such as music, words, and thoughts, and then froze the water to examine its crystalline structure. He claimed that positive stimuli resulted in beautiful, symmetrical crystal formations, while negative stimuli produced disorganized, asymmetrical structures.
Gratitude has a profound impact on our nervous system and overall well-being. When we experience gratitude, several physiological changes occur in our bodies:
Release of Neurotransmitters: Gratitude triggers the release of neurotransmitters like dopamine and serotonin, which are often referred to as "feel-good" neurotransmitters. These chemicals contribute to feelings of happiness, pleasure, and overall well-being.
Reduction of Stress Hormones: Gratitude also helps to reduce the levels of stress hormones such as cortisol. Lower cortisol levels are associated with decreased stress and anxiety, promoting a sense of calm and relaxation.
Activation of the Parasympathetic Nervous System: The parasympathetic nervous system is responsible for the body's rest-and-digest response, which counteracts the fight-or-flight response triggered by the sympathetic nervous system. Gratitude activates the parasympathetic nervous system, promoting relaxation and a state of equilibrium.
Enhanced Heart Rate Variability (HRV): Heart rate variability is a measure of the variation in the time intervals between heartbeats. Higher HRV is associated with better resilience to stress and overall cardiovascular health. Gratitude practices have been shown to increase HRV, indicating a positive impact on heart health and stress resilience.
Overall, the energetics of gratitude create a physiological environment in which the nervous system can regulate more effectively. By promoting the activation of the parasympathetic nervous system, reducing stress hormones, and enhancing neurotransmitter activity, gratitude helps to create a state of balance and well-being within the body and mind.
