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2
CLEAN PROGRAM
OVERVIEW
THE CLEAN PROGRAM CONSISTS OF
THREE MAIN STEPS

STEP 1 STEP 2 STEP 3

PRE-CLEANSE CLEANSE REINTRODUCTION

3 DAYS 21 DAYS 7 DAYS

PRE-CLEANSE
The Pre-Cleanse is how you’ll ease your body into the full cleanse. Eat three solid meals
a day from the Elimination Diet, for three days, before you start your cleanse.

CLEANSE
During the Cleanse you’ll follow a simple 21-day routine: a shake for breakfast, a solid
meal for lunch, a shake for dinner, and your Clean supplements throughout the day.

REINTRODUCTION
The Reintroduction process is the last stage of the Clean Program. The purpose of the
process is to identify what foods work for you long-term.

And now a message from Doctor J u

3
 WELCOME
A MESSAGE FROM DOCTOR JUNGER

I hope you are as enthusiastic about starting your journey as

I am for you. If you are committed to following this program,
willing to try new things, and most importantly, willing to let
go of old habits, I can promise you that you won’t walk away
disappointed.

The Clean Program is exactly what I wish I had found when I

was finishing my cardiology fellowship in New York City. Back
then I was going through my own health crisis and I would
often ask myself, “Why is my body failing me?” It took me a
few years to finally understand that my symptoms weren’t the problem. They were just
my perfectly-wise body’s attempt to survive something. What was my body trying to
survive? My modern lifestyle.

Like many of us, I had overloaded my system with toxic foods, drinks and thoughts.
These toxins were the root cause of my body’s inability to maintain balance. The Clean
Program started simply from my desire to remove these toxins and feel better.

The basic premise of the Clean Program is that by creating the right conditions, our body
will begin to naturally heal itself. How? Through removing the major toxins and adding in
nutritionally-beneficial foods and supplements. In addition, my world-class support team
will be there to guide you through this journey every step of the way.

To date, thousands of people have successfully completed the Clean Program and used it
as a launching pad to living Clean for Life. I hope that after this experience, we can add
your name to that list.

Here’s to your success,

Alejandro Junger M.D.

4
SUPPORT
WE’VE GOT YOUR BACK, EVERY STEP OF THE WAY

Great support makes a difference. The Clean Team is here to make sure that every
question you have is answered. We’re crazy about support and here are the ways we offer it:

MY CLEAN PROGRAM COMMUNITY

A free online community site where thousands of people on the Cleanse ask questions,
share their journey and stay inspired. 35,000+ members strong and growing.
[Link]

OUR TEAM OF WELLNESS COACHES

Wellness Coaches are your personal guides on the Cleanse. They have helped
thousands of people successfully complete the program. They’re on call Monday to Friday
9am to 7pm Eastern Time. You can book an appointment with a Wellness Coach at
[Link]/support

PHONE & EMAIL SUPPORT

Call us at (888) 497-8417 Monday to Friday, 9am to 7pm Eastern Time.
Or email us anytime at support@[Link]

Let’s get this program started! u

5
 CONTENTS
HERE IS A BREAKDOWN OF WHAT’S
INCLUDED IN THIS MANUAL

PAGES 7-8

ELIMINATION DIET
PAGE 9

PRE-CLEANSE

PAGE 10

THE CLEANSE

PAGES 11-13

BIG IDEAS

PAGES 14-19

MAKING THE MOST OF YOUR CLEANSE

PAGES 20-23

REINTRODUCTION PROCESS

PAGES 24-31

FAQs

PAGES 32-45

RECIPES

6
ELIMINATION DIET
FOODS TO INCLUDE AND EXCLUDE DURING YOUR
CLEAN PROGRAM
The Elimination Diet is the foundation of the entire Clean Program. It’s a set dietary list
designed to avoid the major foods that cause allergies, food sensitivities, and digestive
problems.

During the Pre-Cleanse, Cleanse, and Reintroduction process, the Elimination Diet
will be your home base. It’s the place where you’ll begin, end, and return to after the
program whenever you need a reset.

ON THE PRE-CLEANSE
Eat three solid meals a day, for three days, from the Elimination Diet list.

ON THE CLEANSE
Prepare your lunch meals and snacks with foods from the Elimination Diet.

DURING THE REINTRODUCTION PROCESS

Use the Elimination Diet as a base for testing and reintroducing new foods.

Here are the most common items you’ll be excluding on the Elimination Diet: dairy, eggs,
tomatoes, bananas, corn, red meat, gluten, soy, sugar, coffee, and alcohol.

Turn the page to see the complete Elimination Diet list u

7
 ELIMINATION DIET
INCLUDE EXCLUDE
Fruits & Unsweetened fresh or frozen whole fruits, Oranges, orange juice, grapefruit, bananas,
Vegetables fresh squeezed fruit juices, sea vegetables strawberries, grapes, corn, creamed
(seaweeds), avocados, olives, and raw, vegetables, nightshades (tomatoes,
steamed, sauteed, juiced, or roasted peppers, eggplant, potatoes)
vegetables

Hemp, rice, and nut milks (such as

almond, hazelnut, walnut, etc.) and Dairy and eggs: including milk, cheese,
Dairy Substitutes coconut milk, coconut oil/butter cottage cheese, cream, yogurt, butter, ice
cream, non-dairy creamers, ghee
Brown, red, black and wild rice, millet,
Non-Gluten Grains amaranth, teff, tapioca, buckwheat, quinoa White rice, wheat, corn, barley, spelt,
& Starch kamut, rye, triticale, oats (even gluten free)

Fresh or water-packed cold-water fish

(trout, salmon, halibut, tuna, mackerel, Pork (bacon), beef, veal, sausage, cold cuts,
sardines, pike, kippers), wild game (rabbit, canned meats, frankfurters (hot dogs),
pheasant, bison, venison, elk, etc.), lamb, shellfish, any raw meats and fish
Animal Protein
duck, organic chicken and turkey

Split peas, lentils, legumes, bee pollen,

spirulina, and blue-green algae Soybean products (soy sauce, soybean oil
Vegetable Protein
in processed foods)
Hemp, sesame, pumpkin, and sunflower
seeds, hazelnuts, pecans, almonds, Peanuts and peanut butter
Nuts and Seeds
walnuts, cashews, macadamia, pistachios,
brazil, nut and seed butters such as
almond or tahini

Cold-pressed olive, flax, safflower, sesame,

almond, sunflower, walnut, pumpkin, and Butter, margarine, shortening, processed
Oils coconut oils, canola oil, salad dressings,
mayonnaise, spreads
Filtered water, green, white or herbal
tea, seltzer or mineral water, yerba mate, Alcohol, coffee, caffeinated beverages,
Drinks coconut water, green juice soda pop, soft drinks, fruit juice (unless
fresh pressed)
Brown rice syrup, stevia, coconut nectar,
yacon, whole/fresh fruit, dried fruit (in Refined sugar, white/brown sugars,
Sweeteners moderation) maple syrup, high fructose corn syrup,
evapo- rated cane juice, Splenda®, Equal®,
Sweet’N Low®, juice concentrate, agave
nectar
Vinegar, all spices, all herbs, sea salt, black
pepper, carob, raw chocolate (dairy and Regular chocolate (with dairy and sugar),
sugar free), stone-ground mustard, miso, ketchup, relish, chutney, traditional soy
Condiments coconut liquid aminos, wheat-free tamari sauce, barbecue sauce, teriyaki, breath
and nama shoyu, unsweetened whole fruit mints
jam

8
PRE-CLEANSE
3 DAYS

EAT 3 SOLID MEALS A DAY FROM THE ELIMINATION

DIET, FOR 3 DAYS, BEFORE STARTING YOUR CLEANSE
The Pre-Cleanse is how you ease your body into the full 21-day Cleanse. The more
processed foods, coffee, and alcohol you’ve consumed in the past years, the more toxins
your body has accumulated. Jumping right into the Cleanse without giving yourself a
chance to adjust to the Elimination Diet can cause extra stress on the body. Doing the Pre-
Cleanse sends a signal to your body that positive shifts are about to take place.

Getting started on your Pre-Cleanse is super simple. First, check out the Elimination
Diet list and accompanying recipes. Find some recipes you like and plan out your daily
meals for the next three days. That’s it. Once your 3-Day Pre-Cleanse is complete you can
officially begin your 21-day Cleanse.

Here is what a few of our customers have said about the Pre-Cleanse:

“Personally, I am glad I took the little bit of extra time to start with the Pre-Cleanse and
think it helped me be successful in completing the program.” - Buffy

“I’m really glad I did the Pre-Cleanse... it really got me in the right mindset.” - Farshad

“I found doing the Pre-Cleanse really helpful! Got rid of my caffeine addiction and helped
me to become more mindful of my eating.” - Randi

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 THE CLEANSE
21 DAYS

YOUR 21-DAY ROUTINE: SHAKE, MEAL, SHAKE +

SUPPLEMENTS. POST THIS ON YOUR FRIDGE

SHAKE FOR MEAL FOR AND SHAKE FOR

BREAKFAST LUNCH DINNER
PLUS SUPPLEMENTS PLUS SUPPLEMENTS PLUS SUPPLEMENTS

BREAKFAST
NOURISH + MOVE
Blend 1 scoop Nourish + 1 scoop Move in water or unsweetened almond or coconut milk.
Tip: If you need more energy till lunch, add in a healthy serving of avocado or almond butter. For extra flavor add in fresh
or frozen organic berries or a dash of stevia.

SUPPLEMENTS: Take one of each - Encourage, Clear 1, Clear 2, Balance,

Ease, Relief

LUNCHa s
THE ELIMINATION DIET
Prepare a hearty solid meal from the Elimination Diet. This is your main meal.
Get the most out of it by including dark greens, healthy fats, and quality protein.

SUPPLEMENTS: Take one of each - Clear 2,

Balance, Ease, Relief
DINNER
NOURISH + MOVE
Blend 1 scoop Nourish + 1 scoop Move in water or unsweetened almond or coconut milk.

Tip: If you must attend a social or business dinner, you can swap your lunch meal with your evening shake. Just be sure
to get back on your shake, meal, shake routine the next day.

SUPPLEMENTS: Take one of each - Clear 2, Balance, Ease, Relief

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BIG IDEAS
THREE KEY IDEAS TO KEEP IN MIND DURING YOUR
CLEANSE

BIG IDEA ONE

MAKE SURE YOU GO, GO!

Daily bowel movements are key to a successful cleanse

If you don’t take out the trash at your house, it will pile up, attract pests, and quickly
become a problem. During the Clean Program your body is taking out its “trash” by
eliminating toxins through the bowels. Having daily bowel movements will help make sure
that toxins aren’t reabsorbed into your system.

Sometimes your bowel movements will increase when doing the Cleanse. Other times you
may be constipated. If you are constipated here are a few ways to resolve it:

Stay hydrated: Drink enough water so you use the bathroom once every hour.

Eat fiber rich foods: Include leafy green salad, cherries, figs, prunes, pears, aloe juice,
warm lemon water, or green vegetable juices.

Move it: Do some movement and exercise. Walking and light yoga work great.

Use Natural Calm: This magnesium citrate supplement works wonders for relaxing
the nervous system and increasing bowel movements. Purchase it on the Clean Program
website or at your local natural food store.

Contact Us: Have questions about this Big Idea? Email us at support@[Link]
or call us at (888) 497-8417

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 BIG IDEA TWO

THE TWELVE-HOUR WINDOW

Deep cleansing takes [a night] time

Imagine your body as a city. Just like a city needs to budget its finances, your body
needs to budget its energetic resources. Your daily energy is limited, so your body must
constantly prioritize how it gets distributed.

Now here’s the thing: digestion is one of the most energy consuming functions of the body
(Remember last Thanksgiving’s food coma?). So if your body is constantly tied up with
digesting food during the Clean Program, it will put deeper cleansing on hold. Our answer
to this: the Twelve-Hour Window.

After your evening shake, leave a twelve-hour window before having your morning shake.
If you have your evening shake at 7pm, you should have your morning shake at 7am or
later.

Why?

The body sends the signal to go into deep detox mode approximately eight hours after your
last meal. Then the body needs another four hours to do a deep clean. Eight hours (for
digestion) + four hours (for a deep clean) = the Twelve-Hour Window.

If you fill up your belly late at night, and eat early again the next day, your body isn’t given
the opportunity to clean house. The Twelve-Hour Window is challenging to make happen
everyday, but committing to it will help you get the most out of your Clean Program.

Note: It is okay to have water or herbal tea during the Twelve-Hour Window.

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BIG IDEA THREE

BREAKDOWNS LEAD TO
BREAKTHROUGHS
Symptoms are your friends

Most people experience some light symptoms during the Cleanse. These symptoms are
letting you know that your body is working hard to get itself back into balance.

Let’s try something new. Many times when we feel light headaches or a slightly upset
stomach, we reach for something to make it stop. Next time this occurs, try getting to
know your symptom by understanding what your body is trying to tell you. Common
symptoms like headaches may be telling us that we need more hydration, and we should
address the level of stress in our lives. Constipation can be a sign that we are detoxing
heavily and need to help our bowels release. Emotional detoxing can bring up unstable
feelings that may be a sign that certain areas of our life are calling out for more attention.

Becoming friends with your symptoms, rather than covering them up, is a great way to
understand the root cause of why you feel the way you do.

Whatever the symptom, a breakdown can very quickly lead to a breakthrough. All it takes
is a little bit of awareness and some personal experimentation. In general, symptoms are
not always figured out in a day, and it is often useful to chat with someone. Our team of
Wellness Coaches, nurses, and doctors have seen it all, and then some. If you’re looking
for guidance, give us a call.

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 MAKING THE MOST
OF YOUR CLEANSE
TIPS FROM YOUR CLEAN WELLNESS COACHES

THE 411 ON WEIGHT LOSS

Weight-loss often occurs on the Clean Program, but it isn’t the sole focus. How and when weight-
loss occurs varies for everyone.

Each person comes into the program with a different level of toxicity, a different genetic history,
and different hormonal patterns. For many, the body will not begin to release inflammation and
extra weight until it has found balance through the cleansing process.

Let’s take a step back and look at the bigger picture of why we might have excess weight to
begin with. It’s often a result of consuming foods that do not work for the body, resulting in poor
digestion, and toxic overload. The Clean Program helps the body re-balance itself and begin to
repair the damage done by years of poor habits. When you lose weight without doing this important
foundational work, the weight loss typically doesn’t last or bring about the increased vitality that in
the end, is what we really want.

Even if you haven’t seen much weight-loss yet, hang in there. You’re doing the foundational work,
and that’s what matters most. Daily bowel movements, sticking with the Elimination Diet, and
avoiding emotional snacking will encourage your body to find that sweet spot, totally unique to you.

One of the best things you can do for weight-loss is hide the scale until the end. Don’t stress
yourself out by stepping on the scale everyday. Just remember, how you feel is a more accurate
measure of success. Instead of numbers on the scale, focus on your energy level, sleep patterns,
digestion, elimination, mood, and clarity of thoughts.

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EMOTIONS AND FOOD
Emotions are a big part of the Cleanse. For most people, food is not just about satisfying our
physical hunger, but satisfying our emotional needs as well. Have you ever found yourself thinking:

Why do I reach for cookies when I’m tired?

Why do I crave ice cream after a fight with my husband or wife?

Reflecting on these questions and your answers to them, will get you to the heart of the Cleanse -
the deeper stuff. The stuff that mindless eating attempts to cover up.

During the Clean Program, people say that at times they feel more emotional than usual. This is
because cleansing is not just about the body. When you cleanse, you also release emotional toxins
like fear, stress and anxiety. This can be scary as hell, but like any challenge, if we spend some time
reflecting on it, we usually surprise ourselves with what we discover.

When you feel a craving or an emotional release happening, give it space and be gentle with
yourself. Don’t make it about the food. Go deeper. Ask yourself, “what’s really going on here?” The
answer is closer than you think.

HUNGER: TRUE & EMOTIONAL

When faced with the sensation of “hunger” during your Clean Program, consider the possibility
that it might not be true hunger. In our Western culture, what we call hunger is often the physical
manifestation of an emotion that is asking to be “numbed” or comforted. If left alone and quietly
observed, emotional hunger becomes an opportunity for immense growth. When that “hunger”
sensation arises, mindfully keep your attention on it, and ask yourself:

What am I really feeling?

If it’s boredom, restlessness or any another emotion, truly allow yourself to feel it. You don’t have
to wallow in unhappiness or negativity, but simply recognize what the true feeling is, and put a
name to it.

Am I truly hungry or am I feeling anxious / nervous / sad / upset right now?

With a little effort, this exploration can help bring awareness to the difference between true hunger
and emotional hunger, and stop the cycle of bad habits that can lead to food cravings, weight gain,
and poor health.

Here is a useful way to determine if what you are feeling is true hunger: 15
 TRUE HUNGER EMOTIONAL HUNGER
• Gradually arises • Arises suddenly

• You’re open to different food options • Crave one particular food only

• Doesn’t have to be filled immediately • Must be eaten right now

• You stop when you’re full • Keep eating even when full

• You feel good when finished • You feel guilty, shameful, or unsatisfied

Emotional Hunger Tips

Hydrate: Drink water or have a cup of tea instead. Hydrating yourself during your cleanse is
important to keep the bowels moving and to help flush out released toxins.

Switch it up: Get up and go for a walk, call a friend or write a letter to a loved one, finish a work
project, or simply stay with that feeling and let it rise up and then fall away naturally (which it
will inevitably do), without having consumed any food. You may even feel the negative sensation
change to a very pleasant one. The sense of empowerment that comes from this change can be
amazing.

True Hunger Tips

Snack mindfully: Eat in serene and distraction-free environments in a mindful way. Hummus,
guacamole with veggies, raw nut butter on some apple slices, a quick soup, or fresh green juice are
great options.

Check in on your daily caloric intake: While we at Clean are not big fans of calorie counting,
noticing how many calories you’re eating can be useful. Often, people new to a cleanse program
will under-eat, and this can cause cravings, anxiety, and poor sleep. The amount of nutrient-dense
food a person needs each day depends on their level of activity, but a good benchmark is eating a
minimum of 1200 calories and 50-90 grams of protein each day. To reach this, try adding avocado,
fruit, or coconut oil to your daily shakes.

SNACK MINDFULLY OR NOT AT ALL

Before the Clean Program, you may have started innocently snacking on cookies or chips and then
realized twenty minutes later, as if rising from a coma, that you ate the whole bag. To make matters
worse, you weren’t even hungry.

16
We’ve all been there, many times in fact. Rather than calling on your own personal guilt monster,
give this a thought:

The repeated desire to snack is really a desire to change how we’re feeling in the moment. The
more we’re not conscious of why we’re snacking, the more this habit can numb how we really feel.
We understand that for some, snacking is helpful in maintaining good energy levels and mood.
But before you start grabbing the Clean snacks, check in with yourself and make sure what you’re
feeling is true hunger.

Sometimes finding the right amount to eat everyday takes a little personal experimentation. If
you find that you are consistently hungry throughout the day, increase the amount of protein and
healthy fats in your morning shake and mid-day meal.

Tip: In general, you’ll cleanse better when you focus on getting more calories from your shakes
and meals, rather than relying on snacking.

EXERCISE GENTLY AND REST MORE

Our basic philosophy is that while light movement is encouraged, we recommend that you take it
easy.

The more you exercise, the more you need to recover. When exercise or recovery are occurring, the
body moves energy to these areas and away from deeper detoxification.

Light movement during your cleanse can look like 20 minutes of walking, 30 minutes of yoga, or a
few sets of body weight exercises like sit-ups and push-ups.

How does light exercise improve the Cleanse?

• It remove toxins by activating the lymphatic system.

• It boosts the effectiveness of all the elimination channels by stimulating bowel movements
(colon), encouraging deeper breathing (lungs), and making us sweat (skin).

Here are some exercise principles to follow while on the Cleanse:

• Half it: Reduce your exercise by half if you are an athlete or workout intensely.
• Move 20-minutes a day: Stretch, dance, walk, anything to move your body.
• Move more, Eat more: If you have a day where you are very active, feel free to eat more
as long as it’s on the Elimination Diet. Remember, the Clean Program is a not a calorie restriction
program. We recommend eating a minimum of 1200 calories and 50-90 grams of protein each day.

17
 MORE ELIMINATION = MORE CLEANSING
As your body shifts into releasing toxins from cells and tissues, your job is to support the channels
of elimination so that these waste products can make their way out. Here are some ways you can
do just that:

Skin: Sweat toxins out through exercise and saunas. Skin brushing is another great way to
eliminate toxins from the skin. Since the skin is our largest organ, what it absorbs can affect our
health as much as the foods we eat. During your Cleanse, we encourage you to examine your
current collection of personal care and beauty products to see which ones contain unhealthy
chemicals. Consider purchasing organic alternatives.

Lungs: Give your lungs a workout by using them fully and deeply. Visualize how each inhale is
supplying you with the number one most essential nutrient you need to live—oxygen—and each
exhale is an essential way to release waste material.

Lymph: Shake up your lymphatic fluid and boost circulation with movement, massage, rebounding
(mini-trampoline), jumping jacks, and deep breathing. Laugh each day; it helps alkalize the body
and release stress.

Kidneys: Your kidneys are a great channel of elimination. Drink enough water so you use the
bathroom once every hour.

SOCIAL EATING AND YOUR COMFORT ZONE

We get it, it’s not always the easiest thing to stay Clean when your boss invites you to a wine-
tasting or your grandmother is looking forward to you attending her weekly Sunday brunch. We’ve
been there.

We know it’s challenging, but social obligations present a great time to get clear about why you are
doing the Cleanse.

This is a chance to develop some personal independence and get outside your comfort zone.

Remember, you have chosen to do the Cleanse. Stay true to your goals. This can be a great time
to bring awareness to any issues that arise during social, business, or family situations. Are you
nervous about telling people what you’re doing? Do you feel inhibited when you’re not drinking?
Use these insights to do some Emotional Cleansing and deepen your understanding of who you are
and what you want.

18
Most of us have spent years repeating patterns and staying within our comfort zone. Clean is an
opportunity to mix things up and get clear on what works and what doesn’t.

Here are a few things we think will work for you:

Do some research: Most restaurants have some Clean options. Instead of trying to figure out
what to eat when you arrive, call up the restaurant ahead of time to see how they can cater
to the Elimination Diet. A little extra effort goes a long way. Restaurants are generally very
accommodating to those who ask.

Eating-in is the new dining-out: Invite friends over to make a Clean meal together instead of
going out to eat. Get the family, the dog, and your quirky neighbors involved in preparing food.

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 REINTRODUCTION
7 DAYS

REINTRODUCE 3 EXCLUDED FOODS OVER 7 DAYS

WHILE STAYING ON THE ELIMINATION DIET
The Reintroduction process is the last stage of the Clean Program. The purpose of
the process is to identify your Toxic Triggers. Toxic Triggers are those foods that cause
inflammation, irritation, and digestive upset. Most likely, you were consuming some Toxic
Triggers before starting the Clean Program without realizing it.

One of the key reasons you feel better on the Clean Program is because you’ve removed
the most common Toxic Triggers, and given your digestive and immune systems a reset.
Now, the goal is to discover what your specific Toxic Triggers are by following a seven-day
testing period. If you simply go back to your normal diet immediately after the Cleanse,
without knowing what your Toxic Triggers are, you may feel “off” without knowing why.

Getting started with the Reintroduction process is easy. Now that you’ve finished your Clean
shakes and supplements, continue eating three solid meals a day from the Elimination
Diet. Over the next seven days you’ll be introducing three excluded foods, one by one, and
noticing how they affect you. The Reintroduction process is an opportunity to find out what
foods work best for you long-term.

STEP 1: Test
Introduce one food from the Elimination Diet’s “exclude” list into your daily meals. Start
with the food you miss the most. For instance, if you really miss dairy, have some milk for
breakfast or some cheese with your mid-day meal. Avoid mixing two or more excluded
foods. For example, a bowl of cereal wouldn’t be the best choice because it includes both
dairy and wheat. The goal here is to isolate one excluded food at a time to determine if it
is one of your Toxic Triggers. If you have cereal in the morning and notice that it doesn’t
sit well with you, it won’t be clear whether it was the dairy or the wheat that was the Toxic
Trigger.

Once you’ve chosen your first excluded food and introduced it into your diet, notice what
happens over the next twenty-four hours. Sometimes the effects of an excluded food don’t
show up right away. This is why it’s important to notice how your body responds over a
twenty-four hour period.

20
The following questions will help guide you:

• Right after: Does anything happen shortly after eating it, such as a runny nose or
mucus in the throat (typical of milk), or fatigue, bloating, or a headache (typical of wheat)?

• Energy: How are your energy levels? A bowl of wheat pasta at night, for example, may
make you feel very tired immediately after eating it or upon waking the next morning.

• Bowels: How are your bowel movements the next day? As frequent and as easy to
eliminate as they were during the Cleanse?

• Sleep: Did you sleep poorly? Did you have intense dreams or nightmares? Did you wake
up in the middle of the night?

• Emotions: How do you feel emotionally the next day? Are you angry, moody or
irritable?

STEP 2: Retest
Sometimes the effect of an excluded food on your body is very apparent. Let’s say your
first excluded food is dairy. You might notice within a few hours of drinking a glass of
milk that your nose is a little stuffy, or you might notice no reaction. Whether you have a
reaction or not, testing an excluded food once is not enough. To be sure that your results
are accurate, it is important to retest.

You can retest an excluded food by simply following the same guidelines as your initial test.
Take the same food and have it again the next day without combining it with any other
excluded foods. Using dairy as an example, simply have dairy again the following day and
notice how you feel for the next twenty-four hours.

Test & Retest Example Calendar

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Test Food 1 Retest Test Food 2 Retest Test Food 3 Retest

SUNDAY
Spend a little time reflecting and journaling on what you learned over the last week.

21
 Step 3: Identify
The next step in the Reintroduction process is to identify your excluded food reaction.
Which one of these statements best describes your reaction?

No reaction: I had no reaction at all to the excluded food.

Example: I felt fine. I didn’t notice any changes in mood. I felt energized and awake.
Overall, I felt good.

Mild reaction: I had a noticeable reaction to the food.

Example: I felt bloated and gassy. I felt tired. I felt dehydrated. I felt itchy. I felt
uncomfortable. My sleep was off. I felt foggy.

Strong reaction: I had a strong negative reaction to the food.

Example: I felt sick. I developed a lot of mucus. I had a strong headache. I became
flushed. I became very constipated. I developed a rash. I had trouble sleeping. I felt cold
or flu-like symptoms. I developed diarrhea. I became very angry or upset.

Step 4: Eliminate or Rotate

If you’ve identified an excluded food as a Toxic Trigger, you now have two options:
Eliminate or Rotate.

Eliminate: If you had a strong negative reaction to an excluded food, your body is trying
to tell you that this food is currently a Toxic Trigger. It is important to remove these foods
from your diet completely or minimize them greatly. We know that removing a favorite
food from your diet can be challenging, but the long-term benefits outweigh short-term
gratification. Many people have completed the Clean Program and dramatically improved
their health by simply removing their key Toxic Triggers.

Rotate: If your reaction to the foods you test is mild but still noticeable, it may not be
necessary to eliminate them forever. However, you will benefit greatly from reducing the of
your frequency of exposure to these foods. Rotate your choice of foods in such a way that
you don’t eat the irritating ones more often than once a week.

Our team of Wellness Coaches are here to help you determine your Toxic Triggers and
support you practically and emotionally in the process of removing them. You can book an
appointment with a Wellness Coach online to discuss your specific Reintroduction process.

22
 Final Thoughts

This process of investigating your Toxic Triggers may sound complicated at first. It’s not. It
just takes a little commitment.

Your opportunity to maintain the benefits you accomplished during the program and avoid
returning to old symptoms is unlimited.

There is no need to be a purist for the rest of your life if you enjoy wine, beer, cheesecake,
or chocolate. Have them and enjoy them, bringing your awareness fully to the present
moment with each bite or sip. There’s nothing worse for digestion than guilt. What’s most
important is that you notice the strong connection between what you eat and how you
feel. Take your time to explore this process. Your relationship with food wasn’t created
overnight, and it won’t be reset overnight either.

There are thousands of theories about diet, lifestyle, and stress management. On top
of that, it seems everyone has their own opinion on how you should live and what you
should eat. But, nothing is more real than your first-hand experience. Completing the
Reintroduction process empowers you to listen to your own body and make your own
decisions about which foods work best for you.

23
FAQs
YOU’VE GOT QUESTIONS, WE’VE GOT ANSWERS

CLEAN BASICS
How do I make my shakes taste better?
One of the easiest ways to improve the taste of your shake is by adding in frozen blueberries and
unsweetened almond milk.

Here is one of our favorite Clean shake recipes:

Blend the following:

• 1 Scoop of Nourish
• 1 Scoop of Move
• 8 ounces of almond milk or coconut milk
• handful of fresh or frozen blueberries

Tip: Include avocado or almond butter to add some smoothness, healthy fat, and protein to your shakes.

How much water should I be drinking during my program?

A good rule of thumb is to drink half your body weight in ounces daily. So, if you weigh 150 lbs, you need
to drink at least 75 ounces (just a little over 2 liters, or 9 glasses) of water. Drink even more water if you
exercise regularly or are very active.

What happens if I forget to take my supplements with one of the meals?

No worries. Just continue on your program. There is no need to double up on them the next meal. Instead,
we suggest that you add an extra meal to the end of your cleanse for every group of supplements you’ve
missed.

Example: If you forgot to take your supplements twice during the Cleanse, you’d add in two solid Elimination
Diet meals on day 22, and take your supplements with those meals.

Can I skip a shake if I’m not hungry?

We recommend that you have two shakes and your mid-day meal every day, even if you’re not hungry. The
shakes contain essential vitamins and nutrients that aid the cleansing process. If your appetite is low you can
always have a lighter shake that consists of just Nourish and Move with water.

How long are the Clean products good for?

You can reference the product labels to determine each product’s specific expiration date.

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How often should I cleanse?
We recommend doing the Clean Program every eight to twelve months. In between your cleanses you can do
the following mini-cleanses:

7-Day Elimination Diet Reset: Eat only from the Elimination Diet for seven days. It’s amazing how just the
Elimination Diet will do wonders for your health. Feel free to include a daily Clean shake as well.

1-Day Break: Have a Clean shake for breakfast, lunch from the Elimination Diet, and a Clean shake for dinner.
This 1-Day Break will give your digestive system a rest and boost your energy.

I have a medical condition and want to know if I’m able to do the Clean Program?
Unfortunately, we cannot answer any questions about specific medical conditions or medications. Our team is
happy to answer any basic questions about the Cleanse or ways to maximize its effectiveness, but we can’t
comment on your specific condition and whether or not the program would be right for you.

We suggest you consult your doctor or find a doctor in your area that is supportive of your overall cleansing
and holistic lifestyle goals. We have an on-staff nurse who is available to answer any questions your doctor
may have. Please email support@[Link] to request an appointment with our Clean nurse.

Here is our general precautionary statement. Please review this list on who SHOULD NOT do the
Clean Program:

If you...
• Are pregnant or nursing
• Are under the age of 18
• Have active cancer
• Have liver disease, hepatitis
• Are on medications for bipolar disorder
• Have an allergy to any ingredient listed

If you are taking any kind of prescription drug, do not stop taking it during the program without consulting
your doctor. There are certain serious conditions that require consistent blood levels of medications. Any
change in diet can cause a change in your blood absorption, and an increase or decrease of the concentration
of medicine in your blood as a result. In the case of blood thinners, anti-arrhythmia drugs, anti-epileptic
drugs and chemotherapy agents, this can be life threatening. Additionally, all of our products contain
appreciable levels of minerals which may be an issue for those with kidney disease, or on drugs such as anti-
hypertensives, where elevations in minerals may be an issue.

ELIMINATION DIET & FOOD

Why can’t I have bananas, eggs, or tomatoes?
Removing most allergen-causing foods, whether you are known to be allergic to them or not, helps to relieve
the burden on the immune and digestive systems.

25
 We’ve drafted an in-depth explanation of why certain foods and food types have been removed from the
program. You can download this explanation here: [Link]/files/[Link]

Do I really have to give up coffee? What about decaf?

Yes, you really do have to give up all coffee, decaf included. Coffee is very acidic and dehydrating, and
caffeine severely taxes the detox organs, such as the liver and kidneys. Even though decaf coffee does not
have caffeine, it is still acidic and dehydrating, and the caffeine is usually extracted with chemical solvents,
making it a poor choice during the Cleanse.

Here’s what we suggest you do to let go of coffee during your cleanse:

• Green vegetable juice: To re-mineralize and hydrate you body, consume 8-16 ounces of fresh green
vegetable juice daily, made at home or from your local juice bar. Use cucumber, celery, and lots of greens
(kale, parsley, romaine, chard). Add a bit of apple or carrot for sweetness, with ginger and lemon. Try this for
one week and watch your energy soar. Trust us, this is powerful stuff.

• Raw cacao powder: Add to almond milk with a dash of stevia. This is a delicious and energizing drink. It’s
loaded with minerals and antioxidants, without the coffee crash.

• Green tea or yerba mate: These are great coffee substitutes - energizing and full of additional health
benefits.

I’m withdrawing from caffeine and have terrible headaches, help!

Drink lots of water, get ample rest, and up your intake of magnesium, either in capsule form or take Natural
Calm (available from the Clean Program store).

If your caffeine withdrawal symptoms become too strong, put your Cleanse on pause by eating only from the
Elimination Diet for one to three days without having the Clean supplements and shakes. As soon as your
symptoms are gone, you can jump back into the 21-day Cleanse.

I’m craving sugar, help!

Sugar cravings are usually caused by one or a combination of three factors: detoxing, under-eating and
emotional imbalance.

Detoxing: It takes about five days for the body to release its dependency on a specific food. Craving
processed sugar in the first week of your cleanse is common. Breathe, drink extra water, and eat lots of
alkalizing foods such as dark green leafy vegetables. In a few days these cravings will pass.

Under-eating: The most common cause of sugar cravings on the Cleanse is under-eating. When you eat
enough nutrient-dense foods, cravings disappear. Check in on your daily calories to see if you need to eat
more.

Emotional Imbalance: How often do you reach for sweets when what you’re really needing is love, approval,
comfort, or sweetness in some area of your life? We often try to fill that need by eating something sweet.

26
When our life is full, and our relationships fulfilling, cravings for sweets become less important. When
emotional cravings arise, take some deep cleansing breaths, hug someone, call a friend, go for a walk, or put
on some great music and dance. Mix it up and watch your cravings disappear - they always do.

CHALLENGES
What happens if I become constipated?
Many changes occur in the body when doing a cleanse. The amount of fiber and water is increased, new
whole foods are introduced, and often there is some stress when beginning a new dietary plan. Due to these
factors, there may be an adjustment time when constipation occurs. Since it’s important to keep the bowels
moving to get the most benefits from your Cleanse, here are some tips you can use at the first signs of
sluggish elimination.

1. Re-read page 11: Continue following the suggestions from the Make Sure You Go, Go page in this manual.
Keep doing them daily and give it time.

2. Use Natural Calm: Add 2-3 heaping tablespoons in 8 ounces of warm water, in the morning and evening.

3. Get a colonic: Colon hydrotherapy is very useful during your Cleanse, even if you are having regular bowel
movements.

4. Disconnect and relax: Stress is a common cause of constipation. Consider shutting off the phone and
computer for a while, and relaxing in a warm bath.

5. Get to bed: Often we become constipated because we haven’t given our body the rest it needs. Go to bed
early or take an afternoon nap.

6. Contact a Wellness Coach: If you haven’t had a bowel movement for a day or more, contact us and we’ll
get you back on track.

Why am I suddenly feeling moody and irritable?

This is very common throughout the Cleanse. During the Clean Program, you’re changing habits and adding in
new foods. Your body will often need a short period of adjustment where you may feel irritable. Don’t worry,
it will pass.

Know that you’re doing what is best for your body: feeding it nutrient-dense foods and supplements,
removing the major allergens, and giving your system a much needed rest. As the body becomes more
vibrant during the cleanse and releases waste and toxicity, it also releases old emotions. This is a wonderful
opportunity to get clear and truthful about what you are really feeling.

When you feel moody or an emotional release happening, give it space and be gentle with yourself. Don’t
look to numb the emotions with food. Take some deep breaths and go deeper. Ask yourself, “what’s really
going on here?” Be gentle with yourself and know that it will pass.

27
 I feel achy / have a headache / have intense dreams - is this due to the Cleanse?
Sometimes when we cleanse, the biological terrain within our body begins to change. This process can
release toxins into the blood stream and change the composition of our body. Muscle aches (especially
legs and lower back), headaches, and vivid dreams are common symptoms of detoxification. When these
symptoms occur, recognize them as part of the process of the Cleanse. Then, follow the tips below:

• Stay very hydrated: Increase your water intake. Drink coconut water - it’s a great source of electrolytes
and potassium, and useful in reducing muscle aches.

• Take Natural Calm: Magnesium helps relax muscles and the nervous system. It also encourages bowel
movements. Mix 1-3 teaspoons of Natural Calm with water. Alternatively, you can take up to 1,200 mg a day
of a magnesium citrate supplement.

• Take a hot bat: Relax in a hot bath with bath salts.

I’m feeling cold-like symptoms (stuffy nose, headaches, low energy). What should I do?
Don’t worry. What you’re feeling is most likely not a cold, but common detox symptoms. These symptoms are
letting you know that your body is working hard to get itself back into balance by removing the junk.

Here are some tips to help you through these symptoms:

• Personal TLC (Tender Love and Care): If symptoms become difficult, treat yourself with love and care. Take
a warm bath and go to bed early.

• Slow down: If your symptoms are feeling too intense, there is nothing wrong with slowing the Cleanse
down. To do this, you can stop one or both of your shakes and supplements for a few days while continuing
to eat from the Elimination Diet. When you are feeling better, just start up where you left off. If you would
like, you can extend the Cleanse by a few days to make up for any missed time during your 21-day program.
Alternatively, to lightly slow-down the Cleanse, simply add in a light meal for dinner from the Elimination Diet.

• Call a Wellness Coach: If you’re dealing with a challenging symptom, contact a Wellness Coach for support.

• Journey, not a destination: Clean can often uncover issues that the body has been dealing with for years,
but hasn’t brought to the surface. Your overall health is a journey and may require more time and attention
than the 21-day program. If that is the case, we suggest visiting [Link] to find a doctor in
your area who can help you.

If your cold-like symptoms do not clear up in three days, please stop the Cleanse and contact your family
healthcare practitioner.

WEIGHT LOSS
What does Clean think is the best way to lose weight?
Here’s a good longer-term strategy for weight loss:

• Cleanse: It goes without saying that reducing toxicity in the body is a good first step to reducing weight.
Remember that the body stores toxins (also called POPs, persistent organic pollutants) in fat cells. By
reducing toxicity you are also reducing fat.
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• Daily bowel movements: It is important to have at least one bowel movement a day to make sure you are
adequately eliminating toxins. If you are not, drink more water, eat water-rich fruits and veggies, use Natural
Calm, and make sure to get 8 hours of sleep each night.

• Eat enough: Even though you may think otherwise, if you’re trying to lose weight, it is important to eat at
least 1,200 calories and 50-90g of protein daily (more if you are male and/or very active). This will keep your
metabolism burning effectively and prevent starvation mode from being triggered. In starvation mode your
body holds on to excess weight to protect from famine. Eat enough calories and protein to avoid this.

• Stick with the Elimination Diet: It’s the foundation of the Cleanse and the basis for staying Clean after the
program is complete. Stick to whole, unprocessed, and local foods. Over time this helps the body cleanse,
nourishes the cells, and allows the body to drop excess weight. There are many ways to make the Elimination
Diet work with your specific needs. If you are having challenges making the Elimination Diet work, contact a
Wellness Coach.

• Don’t snack: This will give your body enough time to digest the food you eat. It is better to eat a larger
meal and denser shakes than it is to snack in between them. It may help to add coconut oil or avocado to
your shakes and more good fats and protein to your solid meals. You know you have eaten the right amount
when you can go from shake to meal without snacking. Remember that the process of learning what works
for you takes time and practice.

I lost weight during the first two weeks but now I’m stuck. Am I doing something wrong? Should
I change anything?
Don’t worry, weight loss often happens in spurts during the Cleanse. Make sure you have at least one bowel
movement a day. You can also promote weight loss by simply walking more and drinking lots of water.
Infrared saunas, massages, and restorative yoga are other healthy ways to encourage weight loss during your
program.

I just gained a pound, what gives?

It’s normal for this to happen during the Cleanse. Our bowels may become overloaded in the period before
we release a lot of waste. For a day or two, you may actually gain a pound. Most likely though, you have less
bloating and fewer inches around your waist. If not, book an appointment with one of our Wellness Coaches.

I haven’t lost very much weight on the Cleanse so far, does that mean it’s not working?
Instead of using weight loss as the main measure of success, ask yourself the following questions. The
answers to these questions will be a better indication of how the Cleanse is working.

1. How are you sleeping?

2. How are your bowel movements?
3. Have digestive issues or bloating been reduced?
4. Do you have sustained energy throughout the day?
5. Are you more thoughtful and conscious about your food and lifestyle choices?
6. How’s your mental clarity and mood?

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 Take a moment to answer these questions. If you feel inspired, share your answers on My Clean Program and
allow the community to be part of your experience. If you feel you’re not getting the most out of the Cleanse,
the Wellness Coaches are here to help you shake things up and get results.

I drop weight easily and am already slightly underweight. I want to continue the program but I
don’t want to lose any more weight, what should I do?
The best way to curb weight loss on the program is to double the size of your liquid meals, and make sure
your solid meals are big enough. It will also help to make sure you are getting enough protein (50 to 90
grams a day). A good way to do this is to add an additional protein powder to your shakes. You can find
quality protein powders at your local health food store, just make sure you avoid whey or soy. Some good
options are pea, hemp, and brown rice protein powders. It will also help to include nuts in your snacks and
avocado or coconut oil in your shakes. And if you do lose a couple of pounds that you don’t want to lose, you
can put them back on strategically when you’re done with the Cleanse by eating plenty of good fats, clean
proteins, and doing weight-bearing exercise. Remember, your body is always trying to find balance. Everyone
gains or loses a few pounds here and there, so put away the scale and keep it going.

LIFESTYLE
Can I have alcohol on special occasions during the Cleanse?
To get the most out of the Cleanse, avoid alcohol for the duration of your program. Alcohol wipes out
beneficial bacteria, dehydrates, taxes the adrenals, hinders liver detoxification, feeds yeast in the intestines,
and contains preservatives that are often sourced from wheat and corn. Knowing all that, we’re much more
content holding a glass of sparkling water and enjoying good company.

Most importantly, don’t stress about it. We often use alcohol to fill an emotional need, or are pressured into
drinking by our peers. Think of this break from alcohol as a “Thank You” gift to your liver, and an opportunity
to learn more about who you are and what you really want.

What happens if I need to travel during the Cleanse?

We recommend doing the Cleanse in between any travel plans, but it can be done while on the go as well.
Here are some suggestions:

• Shaker bottle: If you don’t have access to a blender, bring a glass or plastic jar with a lid, or a shaker
bottle. Add your Nourish and Move to water, coconut water, or almond milk (with optional stevia or green
powder). Then, shake it up!

• Research: Seek out Clean-friendly restaurants, juice bars, farmers’ markets, and health food stores. Most
grocery stores have organic and gluten-free food sections. Feel free to send us a menu link and we’ll help you
figure out what you can have at any restaurant.

• Ask for it: When ordering at restaurants, don’t be afraid to make special requests. A great restaurant won’t
mind removing the cheese on a salad, serving you olive oil and lemon as a dressing, or giving you an extra
side of vegetables.

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• Be prepared: Travel with Clean snacks like fresh fruit, veggie slices, nuts/seeds, or a jar of nut butter.

• Switch it up: If you have a business dinner or a social event that’s unavoidable, have your solid meal for
dinner that day and your two shakes for breakfast and lunch. The next day, return to the usual shake, meal,
shake plan.

I’m looking to stay inspired on the Cleanse. Any movie and book suggestions to keep me
motivated?
Check out these Clean Team favorites:

Movies
• Food Inc.
• Food Matters
• No Impact Man
• The Future of Food

Books
• Blue Zones by Dan Buettner
• The Baby Boomer Diet by Donna Gates
• Food Rules: An Eater’s Manual by Michael Pollan
• Is Your Body Burning Up With Hidden Inflammation? by Mark Hyman M.D.

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 MIX & MATCH
CLEAN SHAKES MIX & MATCH GUIDE
Shakes are a huge part of the Clean Program. Having a shake a day is also a good practice
to maintain after your Cleanse. Use this guide to explore the world of healthy shakes and
find out what you enjoy. Feel free to use any combination of the ingredients below. Don’t
forget to add Nourish and Move.

Base Ingredients: Superfoods:

• coconut water • Superfoods:
• brewed herbal tea or yerba mate • green powders (Clean Greens)
• nut milks (almond, hazelnut, walnut, cashew, • spirulina
brazil, pine nut, chestnut) • chlorophyll
• seed milks (pumpkin, hemp, sunflower, sesame) • camu camu berry
• teccino • maca
• water • acai powder
• mangosteen (berries or powder)
Sweeteners: • mesquite
• stevia • chlorella tablets
• yacon • bee pollen
• coconut nectar
• fruit: fresh or frozen berries (except for straw- Fruits and Vegetables:
berries) • handfuls of greens (kale, spinach, swiss chard,
• dates (moderate amounts) dandelion, nettles, watercress, sprouts, etc.)
• apples
Fats and Protein: • plums
• whole nuts (almond, hazelnut, walnut, pecan, • mangoes
macadamia, cashew, brazil, pine nut, chestnut) • papaya
• nut milk • pineapple
• nut butter • fresh or frozen berries (except strawberries)
• seeds (hemp, flax, sunflower, sesame, pumpkin)
• seed milk Extras:
• seed butter • carob
• rice milk • cinnamon
• coconut milk • vanilla (powder or extract)
• shredded coconut • nutmeg
• coconut oil • ginger (minced root or powder)
• avocado • fresh vegetable juice
• flax oil • mangosteen
• hemp or brown rice protein powder (Vega, • mulberries
Living Harvest, Sun Warrior, Life Basics) • gooseberries

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RECIPES
SHAKES, SOUPS, DRESSINGS, DIPS, AND MEALS

SHAKES
BECKY’S MORNING SHAKE MANGO CARDAMOM BLAST
Packed with healthy energizing fats and protein to • 2 ripe mangoes, peeled and cut into pieces
keep you satiated and fueled up all day. You can • 1 cup coconut water
add more or less water depending on how much you • 2 tablespoons dried and shredded coconut flakes
want. • 1 scoop Nourish (any flavor, although vanilla
works best in this recipe)
• 8 oz. of water • 1 scoop Move
• 3 - 4 oz. of nut, hemp seed, or rice milk zest and juice of 1 lime
(unsweetened) • 1/2 teaspoon cardamom powder
• 1/2 of an avocado, pitted • You may want additional water if it’s too thick,
• 2 teaspoons organic almond butter which you can add as you’re blending
• a pinch of sea salt
• 1 scoop Nourish (any flavor) Directions:
• 1 scoop Move Blend it up till smooth and creamy.
• sweetener to taste (stevia, brown rice syrup, Garnish with lime zest and freshly ground black
coconut nectar) pepper.
• 1 tablespoon carob or raw cacao powder
(optional)

Directions: blend all ingredients until smooth.

FAVORITE GREEN SHAKE PURPLE HAZE SHAKE

• 3 cups spinach • 1 cup coconut water OR 1 cup almond or coconut
• 1 cup fresh or frozen fruit (blueberries, milk
raspberries, blackberries, mangoes, papaya, etc.) • 1 scoop Nourish
• 1 tablespoon flax oil • 1 scoop Move
• 1 tablespoon maca powder (optional) • 6 oz. blueberries (or blackberries) fresh or frozen
• 1 tablespoon spirulina powder and/or 1 scoop
Clean Greens Directions: put all ingredients in the blender and
• 1 cup almond milk mix until smooth
• 1 scoop Nourish (any flavor)
• 1 scoop Move
• 2 dates or a few drops of stevia to taste

Directions: blend until creamy.

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 HOMEMADE ALMOND MILK (Makes about 3 servings)
• 1/2 cup almonds, skins removed and soaked overnight
• 3 cups water
• 1 tablespoon brown rice syrup or coconut nectar, or a few drops of stevia to taste (optional)
• pinch of salt
• 1 teaspoon coconut oil (optional)

Directions: Place the nuts, water, sweetener, salt, and oil in a blender and blend until smooth. Most people
find they like it thick but if you’d prefer a thinner milk, strain the liquid through cheesecloth or a fine mesh
strainer, then store in glass jars in the fridge for up to a week.

SOUPS
SPRING PEA SOUP
• 10 oz. fresh or frozen raw peas
• 1 medium avocado, halved and pitted, flesh scooped out
• 1 cup filtered water
• 1 cup almond milk (unsweetened)
• 2 tablespoons lime juice
• pinch of sea salt
• 1/2 teaspoon chili powder (optional)

Directions: In a blender or food processor, puree all ingredients until smooth.

To serve, drizzle with olive oil and freshly ground black pepper.

COOL AS A CUCUMBER SOUP WITH DILL

• 3 cucumbers, peeled and seeds removed
• Juice of one lemon
• 1/2 cup raw cashews or macadamia nuts
• 4 cups fresh water
• 1/4 cup fresh dill (or 1/8 cup dried dill)
• 1 teaspoon sea salt
• 2 tablespoons olive oil

Directions: Mix all ingredients, except the dill, together in a blender or food processor for 3 minutes or until
smooth. Add dill and pulse or blend for a few extra seconds. Serve chilled with fresh dill garnishes and freshly
ground black pepper. Note: Use sun-dried sea Celtic salt or pink Himalayan salt if possible.

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CREAMY LEEK AND CARROT SOUP (Serves 2-3)
• 1 leek
• 2 tablespoons coconut oil
• 4 cups of chopped carrots
• 1 cup of cauliflower, cut into florets
• 1-1/2 quarts chicken or vegetable stock
• fresh thyme

Directions: Melt the coconut oil in a large soup pot over medium-high heat. Slice the leek into rounds, and
add it to the pot. Stir and cook for 3-4 minutes or until lightly browned. Stir in the chopped carrots and cook,
stirring, for another 3-4 minutes. Pour in the stock to cover the veggies. Cover and gently simmer for 15
minutes. Let the contents cool a bit and then pour into a blender or food processor. Puree with the additional
tablespoon of coconut oil until smooth and creamy. Pour back into pot and gently reheat, so you can serve it
warm. (Or in summer months, you can skip this step and put it in the fridge to cool instead)

SPINACH AND DULSE SOUP

Dulse is a super nutritious and tasty sea vegetable; look for it in the ethnic foods aisle of your supermarket or
in a health food store.

• 1 zucchini, cut in half-inch cubes

• 1 stalk celery
• 1 scallion
• 1 tablespoon extra virgin olive oil
• 1/4 cup dulse flakes
• 1/4 avocado
• 2 cups spinach leaves, washed
• 4 cups pure water

Directions: Blend together in a high-speed blender for 3 minutes or until smooth. Season with sea salt to
taste. Serve with garnish of dulse and a drizzle of olive oil.

DRESSINGS & DIPS

HOMEMADE GUACAMOLE

Just chop everything up and mash together in a bowl. Then throw a couple of sprigs of cilantro on top for
presentation. Yum.

• 2 avocados
• 1/2 of a red onion, peeled and finely diced
• 1 clove garlic, peeled and minced
• grated lemon/lime peel
• fresh cilantro (optional)
• sea salt

35
 Directions: Mash all ingredients together in a bowl to desired consistency. Store covered in plastic wrap with
the avocado pit in the dish to keep from browning as much as possible. If it does brown, simply stir it up, it’s
perfectly fine to use.

PESTO
• 2 cups fresh basil
• 1 cup cashews
• 1/2 cup sunflower seeds
• 1/2 cup nutritional yeast
• 2 cloves garlic, peeled and chopped
• 2 tablespoons olive oil, to drizzle in slowly as it’s processing
• 1 teaspoon sea salt
• 1/2 cup water (to thin. Add slowly only as needed)

Directions: Blend all ingredients in a high speed blender or food processor, adding the olive oil and water just
enough to thin to desired consistency. Store in an airtight container in the fridge and keep in mind that it will
thicken as it sits.

LEMON MISO TAHINI DRESSING (2 servings)

• 3 tablespoons sesame tahini
• 1 tablespoon lemon juice
• 2 tablespoons miso

Directions: Mix all ingredients either by hand or in a blender. Remember that these measurements are
guidelines, so feel free to season to your individual taste.

GREEN LENTIL HUMMUS

• 3 cups vegetable or organic chicken stock/broth
• 1 cup green lentils
• 1 bay leaf
• 3 garlic cloves, chopped
• 1/2 cup tahini
• juice of one lemon
• 1/2 teaspoon cumin
• 1/2 teaspoon paprika
• sea salt to taste
• vegetable and apple slices for dipping

Directions: In a medium saucepan, combine chicken stock, green lentils, and bay leaf. Bring to a boil and
then cover and simmer until lentils are tender, roughly 40 minutes. Then boil uncovered until most of the
liquid is gone. Remove the bay leaf and set aside to cool.

When it’s cooled off, transfer to food processor and blend with garlic, tahini, and lemon juice until smooth,
adding sea salt and other spices (cumin and paprika) to taste. Serve warm or at room temperature with the
vegetables, or you can store in the fridge to use as
needed throughout the week.

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SALADS
MANGO AVOCADO SALAD
This refreshing salad has a sweet taste and is a great light lunch option on warm days, especially mixed with
some cold leftover chicken pieces for extra protein.

• 2 ripe mangoes, peeled and chopped

• 1 large avocado, peeled, pitted, and chopped
• 1 tablespoon lime juice
• 2 teaspoons olive oil
• 1 tablespoon cilantro leaves
• 1 tablespoon black sesame seeds

Directions: After you have the mangoes and avocados chopped, simply mix all the ingredients together in a
bowl and serve.

ROOT VEGETABLE SALAD (Serves 1 for a hearty meal or 2 for a lighter side dish)
The dressing can be made in advance and kept in the fridge to use in this recipe as well as salads throughout
the week.

• 1 red onion
• 1 butternut squash, sliced in half or in sections for easy roasting and peeling after it’s cooked
• 1 carrot, cut into pieces
• 1 parsnip cut into pieces
• 1 celery root, peeled and cut into pieces
• 1 large beet, cut into pieces
• enough olive, coconut, or flax oil to coat
• sea salt to taste
• 1/4 cup raw walnuts
• 1 teaspoon apple cider vinegar
• juice of one lemon
• 1 teaspoon mustard powder or organic stoneground mustard (without sugar or additives and preferably
made with apple cider vinegar; the brand Eden has one that fits this criteria)
• 1 handful parsley leaves

Directions: Preheat oven to 425 °F. Toss the vegetables with the oil and sea salt. Roast until tender (roughly
45 minutes). Spread walnuts in a skillet and toast until golden, then coarsely chop. Whisk the vinegar, lemon
juice, and mustard in a large bowl with extra olive or flax oil and season with sea salt and pepper if you like.
Toss with vegetables and walnuts, with any additional seasonings you want. Serve warm.

Note: You will want to eat this dish fairly soon after it’s made as it won’t stay fresh for more than two days.

37
 MEALS
ROASTED PARSNIP FRIES
• 6 medium parsnips, scrubbed, dried and quartered into long wedges (like rough-cut thick french fries)
• 3 - 4 Tablespoons olive oil
• 1 - 2 Tablespoons sea salt
• fresh ground pepper

Directions: Preheat oven to 375 °F. In a baking pan or sheet, toss the wedges with enough olive oil to coat,
sea salt, and a dash (or several, depending on your taste preference!) of freshly ground pepper. Roast for 45
minutes until tender and golden brown, and a bit crispy on the edges.

TURMERIC ROASTED CAULIFLOWER

Turmeric, white peppercorns, and coriander seeds are good for respiratory and circulatory systems, and
kumquat warms the chest and eases coughs, so enjoy this delicious and healing meal. If you can’t find
kumquats, don’t worry, it’s just as delicious without them!

• 1 teaspoon coriander seeds

• 1/2 teaspoon white peppercorns
• 1/4 cup olive oil
• 1 tablespoon minced garlic
• 2 teaspoons turmeric (ground)
• one head of cauliflower, cored and broken into small florets
• sea salt
• 1 medium shallot, sliced and separated into rings
• 4 kumquats, seeded and chopped
• 1/4 cup chopped cilantro

Directions: Preheat oven to 400 °F. In a small skillet toast coriander seeds and peppercorns over mid to
high heat until fragrant, about 30 seconds. Put in a spice grinder when cool and grind to a powder. Put in a
small bowl, stir in olive oil, garlic, turmeric. On a large baking sheet, drizzle the cauliflower with olive oil and
toss to coat. Season with salt and roast for 25 minutes until tender. Put in a serving bowl, add shallot rings,
kumquats, and cilantro and toss well. Serve hot or warm

38
VEGETARIAN NORI ROLLS WITH NUT “RICE” (Serves 2-4)
• 1 cup soaked sunflower seeds
• 1 cup walnuts, soaked in pure water for 2 hours
• 1/4 red onion
• chopped fresh herbs
• 1 packet of nori wraps
• 1 carrot, cut into very thin strips
• 1 cucumber, peeled, seeded, and cut into thin strips
• 1/2 avocado, cut into strips
• 1/4 red cabbage, finely shredded
• sprouts
• wheat-free tamari
• wasabi
• fresh ginger
• 1 tablespoon apple cider vinegar
• 1 tablespoon water

Directions: To make the “rice,” place the sunflower seeds, walnuts, onion, and herbs in a food processor.
Process for 2 minutes, or until nut mixture has the consistency of rice. Set aside. Thinly slice the ginger and
marinate in vinegar and water. Take a sheet of nori and spread one-fourth of the rice mixture onto it. Lay
carrot, cucumber, red cabbage, avocado, and sprouts over it.

Roll the nori up tightly, using a sushi mat if you have one. Cut the roll into about six pieces, using a sharp
knife. Repeat for three more nori sheets. Serve wraps on a platter with ginger, wasabi, and wheat-free tamari

QUINOA SALAD WITH ROASTED VEGETABLES (Serves 1-2)

Quinoa is a complete protein and cooks really quickly. This recipe can be made with whatever vegetables are
on hand or in season. Have fun experimenting!

• 1 cup quinoa
• 2 cups water
• 2 small zucchinis, chopped
• 1 medium carrot, chopped
• 1 small red onion, chopped
• enough oil to lightly cover vegetable
• sea salt to taste
• 2 small yellow (summer) squash, chopped
• juice of one fresh lemon

Directions: Roast chopped vegetables in the oven at 300°F until tender. Bring the quinoa and water to a
boil in a medium pot and then reduce the heat to a simmer and let cook for 10-12 minutes, or until water
is absorbed and quinoa is fluffy. Toss everything together in a large serving dish. Serve warm or at room
temperature with fresh lemon juice and sea salt to taste.

39
 ROASTED DELICATA SQUASH OVER MILLET (Serves 2)
Squash is a good source of beta carotene, iron, and vitamins A and C. Millet is a nutty, crunchy rice-like
protein, and together this makes one of the most delicious and satisfying meals.

• 2 delicata squash, halved and seeds scooped out

• 1 tablespoon extra virgin olive oil
• sea salt and ground pepper
• 3/4 cup millet
• 2 cups water
• 1 small onion, finely chopped
• 1 garlic clove, minced
• 1 tablespoon fresh or dried rosemary, finely chopped
• balsamic vinegar (a few drizzles to finish)

Directions:
• Roast the delicata in the oven at 350 °F or 400 °F until tender when pierced with a fork
• Heat the oil on the bottom of a medium pot and add the garlic and onion, sauteing over medium heat until
translucent and lightly browned. Add the rosemary and stir for another 2 minutes, then add the millet and
the water and bring the heat to high until it boils.
• Reduce heat to a simmer and cover for about 10-15 minutes.
• Check and turn off heat when millet is light and fluffy (and all water is absorbed). Give it some fluffs with
a fork and season with sea salt and black pepper.
• Place the squash halves on plates and add spoonfuls of millet over them.
• Drizzle with a splash of balsamic vinegar.
• Serve warm.

CLEAN SALMON SALADE NIÇOISE (Serves 2)

• 2 cups green beans, chopped into halves or thirds
• 1 salmon fillet, broiled
• 3 tablespoons capers
• 1/4 cup green olives (well rinsed)
• 1 tablespoon dijon mustard (additive and sugar free)
• 1 lemon
• 1 garlic clove, finely chopped
• 2 giant handfuls of mixed organic greens per serving (this recipe makes two servings)
• 3 anchovies per serving (garnished on top)

Directions: Bring a pot of salted water to a boil, add the green beans and cook until bright green and tender
- do not overcook. Plunge into a bowl of cold water and drain. Combine green beans in a bowl with capers,
chopped garlic, mixed organic greens and pieces of salmon fillet. Lightly toss with the mustard and freshly
squeezed lemon juice.

40
SALTY/SPICY/SWEET NOODLES (Serves 2)
Farmer’s market bounty provides an amazing ready-in-five-minutes meal that everyone will love. Feel free to
experiment with additions, using olives, capers, pine nuts, different chopped vegetables and herbs, and even
fresh or dried mushrooms.

• 2 large summer squash (zucchini or yellow), made into long thin strips with a vegetable peeler (if organic,
there’s no need to discard the skins and you can use the seeds, going right down as far as you can still get
strips from it)
• 2 tablespoons almond butter
• 2 tablespoons raw coconut amino acids (or wheat-free tamari sauce)
• 1 small package of anchovy fillets (packed in olive oil only, make sure there are no additives)
• 1 small handful basil leaves, minced (should roughly equal 1 tablespoon, but you can adjust to taste)
• Secret ingredient that makes it so incredible: 2 teaspoons curry powder
• 1 tablespoon minced rosemary (fresh) or 1 teaspoon dried
• optional: A pinch of sea salt to taste

Directions: Combine all ingredients together in a large bowl and serve immediately, or keep in airtight
container in the fridge for several days - the flavors will keep mingling together!

GRILLED CHICKEN AND GARLIC MASHED TURNIPS (Serves 4)

• 3 lbs. of chicken (breasts, legs, or thighs)
• 2 tablespoons chopped fresh basil
• 1/4 cup fresh lemon juice
• 2 tablespoons olive oil
• 3 cups diced turnips
• 2 cloves garlic, minced
• 3 teaspoons olive oil
• sea salt

Directions: Combine chicken, basil, lemon juice, and olive oil in a large bowl and toss together. Refrigerate
and let marinate 2 hours (preferred, but you can also just let it sit for ten minutes if you’re short on time).
Bake the chicken for about 50 to 60 minutes at 425 °F, or until cooked through. Cook turnip cubes and garlic
cloves in boiling water for 15 minutes or until soft. Mash turnips as you would potatoes (can also use a food
processor). Add olive oil and sea salt to consistency and taste. Serve together.

41
 PESTO BAKED SALMON (Serves 2)
• 2 salmon fillets (wild caught)
• Pesto (recipe below)

Directions: Preheat oven to 400. Place the salmon fillets skin side down on an oversized piece of foil on a
baking tray. Spoon 2 tablespoons of pesto over each salmon fillet and pull up the foil on either side, closing
to make a “container”. Roast in the oven for 15-20 minutes.

PESTO
• 2 cups fresh basil
• 1 cup cashews
• 1/2 cup sunflower seeds
• 1/2 cup nutritional yeast
• 2 cloves garlic, peeled and chopped
• 2 tablespoons olive oil, to drizzle in slowly as it’s processing
• 1 teaspoon sea salt
• 1/2 cup water (to thin. Add slowly only as needed)

Directions: Blend all ingredients in a high speed blender or food processor, adding the olive oil and water
just enough to thin to desired consistency. Store in an airtight container in the fridge and keep in mind that
it will thicken as it sits.

SLOW SIMMERED CHICKEN WITH CHARD, MUSHROOMS, AND ONIONS WITH CHERRIES
(Serves 2)

• 1 lb free range, grass fed, boneless chicken breast

• 1 yellow onion, peeled and sliced into 1 inch slivers
• 6 medium white mushrooms (or any kind you want: wild, shiitake, crimini)
• 1 bunch swiss chard, chopped into small pieces

Directions:
Steam the chard until tender and remove from heat, setting aside - save the water at the bottom of the
steaming pot. Slice the chicken breast into small pieces, roughly 2 inches, saving any juices in the package
Place (along with any juices) into a large cast iron pan and begin to cook over medium heat. Add the onion
slivers and mushroom pieces along with 1/4 cup of the water the chard was steamed over (it will be infused
with minerals, vitamins and flavor from the chard!) Cook over medium heat, stirring occasionally until
everything is cooked, but retains the juiciness, about 20-30 minutes. Serve warm over plated swiss chard
and garnish with sliced and pitted cherries (a small handful for each plate)

42
MILLET RISOTTO WITH ARTICHOKE HEARTS (Makes 4 servings)
This is, hands down, one of the absolute favourite recipes of everyone on the Clean Team, combining the
creamy comfort of risotto with the soft tang of artichoke hearts. Instead of butter and white rice, this is
made with omega 3 rich oil and protein packed millet. This recipe is incredibly versatile (a variation is
below) and has won over many “traditional” risotto lovers. Time: 30 minutes

• 3 tablespoons coconut oil or olive oil

• 1/2 red onion, finely chopped
• 1 cup coarsely chopped fresh mushrooms (any kind)
• 1 cup millet
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1 1/2 cups artichoke hearts. Make sure they’re sugar and additive free
• sea salt and fresh pepper
• 4-6 cups french onion soup or organic vegetable broth

Directions: In a large pot over medium-high heat, heat the oil with the shallots and mushrooms, and cook,
stirring frequently until softened (about 5 minutes). Add cup of water, bring the heat to high, and add the
millet. Then lower heat to medium and start to add the stock 1/2 cup at a time, stirring after each addition,
every few minutes. When the stock has been almost completely absorbed after each addition, keep adding
more, so the mixture isn’t quite soup but stays very moist.

Keep doing this until millet is tender and has at least doubled in size (about 20 minutes). Add herbs and
artichoke hearts at the last few minutes of cooking and taste for texture. Season with salt and pepper and
serve warm.

Variation: Millet Risotto with Butternut Squash

Instead of the artichoke hearts, add 1 cup diced butternut squash (that’s been cooked in the oil until lightly
browned - about 5 minutes - adding the chopped shallots towards the end. Use sage or herb of choice.

SPICY TACOS (Serves 2-4)

43
 Serve with homemade guacamole, the recipe is below.

• 1 acorn squash
• 1 medium rutabaga, diced into 1” pieces
• 1 heaping tablespoon miso
• 2 tablespoons water
• 3 tablespoons olive oil, plus some extra drizzles
• 1 yellow onion, peeled and finely diced
• 12 cloves of garlic, peeled and finely sliced
• 1 heaping tablespoon of fresh minced ginger (peeled)
• 3 tablespoons wheat free tamari sauce
• 1/8-1/4 cup brown rice syrup (optional and to taste)
• 1/8 cup water (may not use all of it)
• 1 head of cauliflower, finely diced into very small pieces
• 1 tablespoon fresh ground pepper
• 2 teaspoons paprika
• Vegetarian option: 2 cups finely chopped mushrooms of any kind (portobello, white, crimini, oyster,
porcini, mixed wild, etc.)
• Meat option: 2 boneless chicken breasts (cut into 1” pieces as thin as possible)

Directions: Preheat the oven to 450. Slice the acorn squash into 1” rounds/rings, removing the seeds.
Layer them in a medium roasting pan with the chopped rutabaga pieces. Whisk the miso and water together
into a sauce and pour over the vegetables with a generous drizzle of olive oil, so everything is lightly coated
and well mixed. Cover with foil and place in the oven, cooking for 15 minutes. Turn heat down to 400 and
remove the foil for the rest of the time it takes for the vegetables to cook and become tender, roughly
another 15-20 minutes, depending on your oven temperature and pan size.

To begin the rest of the taco filling, make sure the onion, garlic and ginger are all peeled and sliced into
feathery thin (and small) pieces. In a large pan over low heat cook them with the oil, stirring occasionally so
they “melt” and become soft rather than browned. This may take 10-20 minutes.
Whisk the tamari sauce, brown rice syrup and two tablespoons of water in a small bowl. Bring the
temperature up to medium and add the mushrooms OR the chicken pieces and stir until well mixed.

Add the tamari mixture and then add the cauliflower and stir for several minutes. Add several tablespoons of
water, and cover the pan with a lid so everything steams for several minutes. 3-5 should be enough.

Remove the lid and turn heat to high, stirring the mixture until things begin to brown and fall apart (like the
texture of pulled pork or traditional taco filling). When everything is well cooked and soft, remove from heat
and add the black pepper and paprika, adjusting to taste.

Stack the brown rice tortillas in a dishcloth, wrap them up and warm them in the oven as it’s cooling down
from roasting the squash. When they’re warm, cut them in half and on each of the half moon shapes, add a
slice or two of the acorn squash and some rutabaga pieces, topping with the “taco filling” and gently/slowly
wrap the soft taco shells up around the mixture and serve warm.

HOMEMADE GUACAMOLE

44
Just chop everything up and mash together in a bowl. Then throw a couple of sprigs of cilantro on top for
presentation. Yum.

• 2 avocados
• half of a red onion, peeled and finely diced
• 1 clove garlic, peeled and minced
• grated lemon/lime peel
• fresh cilantro (optional)
• sea salt

Directions: Mash all ingredients together in a bowl to desired consistency. Store covered in plastic wrap with
the avocado pit in the dish to keep from browning as much as possible. If it does brown, simply stir it up,
it’s perfectly fine to use.

45
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HEALTH DISCLAIMER
It is your right to educate yourself in the arena of health and medical knowledge, to seek
helpful information and make use of it for your own benefit, and for that of your family.
You are the one responsible for your health. In order to make decisions in all health
matters, you must educate yourself. The views and nutritional advice expressed by The
Clean Program Corp are not intended to be a substitute for conventional medical service.
If you have a severe medical condition, see your physician of choice. We do not claim to
“cure” disease, but simply help you make physical and mental changes in your own body in
order to help your body heal itself.

No material or product included in this program is intended to suggest that you should not
seek professional medical care. Always work with qualified medical professionals, even as
you educate yourself in the field of detox, cleansing and alternative medicine.

These statements have not been evaluated by the Food and Drug Administration. This
product is not intended to diagnose, treat, cure or prevent any disease.

Before undergoing the Clean Program read our full health disclaimer at
[Link]/disclaimer

47
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