€¦ · If you know you are going to something where there won’t be an option that fits with the...

kickstart your healthy summer!

book 2014

INCLUDES ● STARTUP GUIDE● RECOMMENDED SUPPLEMENTS

● WEEKLY MEAL PLANS● RECIPES + MORE

Detox with Mullen Health

Welcome to the Mullen Natural Health

Centre’s Detox Challenge! For the next two

weeks, you will be eating natural foods to

cleanse your body of toxins and restore its

ability to heal and repair itself.

Don’t forget to click on the links below or

join our online community at

facebook.com/mullennaturalhealth

for daily updates, recipes, support and

motivation - we’re on this journey with you!

To contact us or make an appointment with

one of our Naturopaths call (02) 4961 4075

or email [email protected]

This document has been prepared as a Detox guide for clients of Mullen Natural Health Centre. The information provided in this guide is designed to provide helpful information, and is not meant to be used without prior consultation with your practicioner. Mullen Natural Health Centre are not liable for any damages or negative

consequences to any person reading or following the information in this guide.

For any questions relating to the contents of this guide, please contact Mullen Health on (02) 4961 4075.

Contents1. Why Detox

2. What Do I Do?

3. Getting Prepared

4. Supplements

5. Products we recommend

6. Let’s Get Started

7. Menu guide

8. Breakfast

9. Lunch

10. Dinner

11. Side Dishes

12. Desserts

13. Snacks

1. Why detox?Your body is constantly exposed to harmful chemicals and toxins found in the food you eat,

the products you use and even the water you drink.

The processed foods we’re all used to eating are loaded with sugar, artificial sweeteners,

processed fats and oils, chemicals, food additives, preservatives, heavy metals and pesticides,

all of which contribute to the toxicity in our bodies.

You’re able to break down and eliminate a portion of these toxins, but some remain lodged

in your cells and tissues, causing a toxic overload in your liver. This build up can cause you

to feel sluggish, as well as cause headaches, high cholesterol, food intolerances, digestive

complaints, skin conditions and weight gain.

By detoxing you are cleaning your body of these stored toxins, which will improve your

digestion, complexion, hormonal health and cardiovascular health. Detoxing can also help

promote weight loss and give you a boost of energy!

For the next two weeks, your goal will be to avoid taking in caffeine, alcohol, sugar, processed

foods, red meat, dairy products and processed fats such as margarine.

© mullenhealth.com.au 1.

2.What do I do? For the next two weeks, your goal will be to eat a nutrient-rich diet full of fresh fruit and

vegetables, quality proteins, good fats and complex carbohydrates, while avoiding taking in

caffeine, alcohol, sugar, processed foods, red meat, dairy products and processed fats such

as margarine.

In this booklet you will find a two week suggested meal plan and a three day juicing guide,

as well as all the recipes you will need to complete your detox. You can choose to stick

closely to the suggested meal plan, or if you prefer, you can pick and choose your favourite

meals as you go. You will also find a list of products we recommend to help you with your

shopping, as well as our recommended supplements which will expidite the detox process.



3. Getting PreparedTo help you have a successful detox, here are a few tips to take into consideration.

The week before:

• Read this Detox Guide through a few times so you are familiar with the program

• Drop into Mullen Health to pick up your supplements

• Start to cut down on caffeine and sugar - this will make next week a whole lot easier!

• Check your calendar - plan for events and social outtings in advance. If you know you

are going to something where there won’t be an option that fits with the detox, you can

always eat a healthy meal in advance and bring snacks with you.

• Talk to your family and friends about what you are about to do – if your loved ones

know you are detoxing to improve your long-term health, they are less likely to lead you

astray by stocking the fridge with food you can’t have. Who knows, maybe they will do

it with you!

The weekend before:

• Clean out your fridge and pantry you are less likely to eat ‘bad’ foods if they aren’t in

your house. Get rid of any foods that aren’t part of your detox and replace them with

healthy, nutrient dense fruits and vegetables.

• Write a list of everything you’ll need for the week and get it in one big shop that way

you’ll have everything you need at hand

• Prepare a meal or two in advance - if you can spare the time, this will stand you in good

stead for the rest of the week.

• Get a good sleep the night before, and get ready to detox!

...a word of warningWe must warn you that cutting out toxic foods like caffeine and sugar can cause withdrawal

symptoms. You may experience tiredness, headaches, mood swings, constipation and

diarrhea. It can also aggravate other symptoms you already have, like rashes, aches and

pains.

The good news is, this is all a normal part of the withdrawal process and it should generally

only last a few days, depending on your body’s toxicity. Trust us, it will all be worth it in the

end!

To ensure you get through withdrawal with minimal symptoms, drink plenty of purified water,

take the recommended supplements and of course call us if you are concerned.

You should not detox if you are:• Underweight

• Pregnant or breast feeding

• Anemic

• Diabetic (Type I)

• Following a course of prescription medication (check with your Naturopath)

• Suffering from kidney failure

• Suffering from severe liver disease

Speak to your practitioner if any of these conditions relate to you.

If you have any questions, please phone us on (02) 4961 4075 or email

[email protected] - we’re only too happy to help!


4. Supplements Detoxing with food alone is great, but supplements take your detox to a whole new level

by speeding up the detox process and helping to restore balance to your digestion, liver,

immune system and kidneys. If you’re going to go to the effort to clean out your system,

why not do it properly by taking our recommended supplements? If you buy both of these

supplements from Mullen Natural Health Centre in the lead up to our detox, we will give you

15% off the regular price of $151.35 – bringing your supplements to just $129.

1. Thermophase Detox Essentials – $79.90

This product is the equivalent of five supplements in one:

• It contains powerful antioxidants such as green tea, selenium,

vitamin C and zinc

• It reduces your toxic load by promoting healthy liver detoxification

using herbs such as St. Mary’s Thistle and turmeric, as well as

amino acids like cysteine and taurine.

• It helps to repair your digestive system and promote healthy

bacteria through the use of glutamine and arabinogalactan.

• Assists with energy production

• Helps with fat loss

2. G-Tox Express –$71.45

A powerful detoxification food supplement that helps to clean

out and repair your digestive system and kidneys, while balancing

out acidic pH.

Dosage: 2 scoops x twice daily

Note: If you are on blood pressure medication that restricts you

from taking any extra potassium, we recommend you speak to

one of our naturopaths for an alternative.

If you’re not a patient of Mullen Health but would like to do our two-week detox, call (02)

4961 4075 to book your free 15 minute phone consultation where we can run you through

the program and ensure it is safe for you to participate in.


5. Products We RecommendShopping can be a nightmare at the best of times, so we thought we’d give you a hand.

If you are looking for some great products that are safe to use during the detox, we

recommend the following:


Brookfarm Infused

Macadamia Oil

Use with fresh lemon or lime

as an alternative to salad

dressing. Available from

Mullen Health

Bonsoy Soy Milk

The only soy milk we

recommend. Available from

most supermarkets

UltraMeal

A low GI protein drink,

suitable as a breakfast meal

replacement. Available from

Mullen Health

Keto Bars

A healthy snack. Available

from Mullen Health

Bounce Natural Energy Balls

Another healthy snack

Available from Mullen Health

Meredith Dairy Sheeps Milk

Yoghurt

A great dairy alternative

Available from Health Food

stores

Herbamare

Use Herbamare Vegetable

Salt to season foods

Available from Supermarkets

in the Health Food aisle.

Bread

We recommend The

Sourdough Baker or

Newcastle Market Baker

Wellness Tea


Brookfarm Gluten Free Muesli


Rice Plus Gluten + Wheat

Free Rice. Available from

most Supermarkets

COYO - Coconut Yoghurt.

Available from health food

stores


6. Let’s get started!First, a few basic rules you should stick to while detoxing:

• Start each day with a glass of hot water with a squeeze of lemon juice to kick start

your digestive system and cleanse the liver. Follow this 15 to 30 minutes later with a raw

fruit and vegetable juice using apple, carrot, celery and parsley.

• Drink a minimum of 6 to 8 glasses of purified water per day (around 2 litres). We

suggest you keep a jug on your sink or at your desk so that you know how much

water you are drinking. Herbal teas can count towards your total – we love peppermint,

dandelion, chamomile and Mullen’s Liver Cleansing Tea.

• Chew well, eat slowly and don’t drink with your meals. Instead, drink either 15

minutes before eating or one hour after.

• Exercise is an essential part of detoxing… and life! Walk, swim, cycle, or do whatever

takes your fancy. Just make sure you get out for at least 30 minutes a day, five times

a week.

• Make extra portions of food for lunches and dinners to save time during the week.

Mon

day

Tues

day

Wed

nesd

ayTh

ursd

ayFr

iday

Brea

kfas

t

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, p

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ith

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ith

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day

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ith th

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day

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or

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st r

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ng

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ake

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ple

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pp

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ple

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rap

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n t

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ir o

wn

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vege

tabl

es to

jui

ceC

arr

ot, B

ee

tro

ot, C

ele

ry, S

pin

ac

h, B

rocco

li, C

uc

um

be

r •

a

dd

ap

ple

or

pe

ar

juic

e t

o y

ou

r ve

ge

tab

le ju

ice

to

imp

rove

th

e t

ast

e if

ne

ed

ed

• a

dd

raw

gin

ge

r ro

ot

or

min

t le

ave

s to

an

y o

f yo

ur

juic

e c

om

bin

ati

on

s fo

r extr

a fl

avo

ur

an

d z

est

!

Tues

day

Wed

nesd

ayTh

ursd

ayFr

iday

Satu

rday

Brea

kfas

t

Se

aso

na

l fru

it s

ala

d –

a

dd

3-4

ta

ble

spo

on

s o

f L

SA

if d

esi

red

.

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rea

l – c

ho

ose

be

twe

en

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lled

o

ats

, p

orr

idg

e,

pu

ffe

d

rice

, o

rga

nic

co

rn

fla

kes

or

glu

ten

fre

e m

ue

sli

(1/2

– ¾

cu

p). A

dd

LS

A, s

oy

m

ilk,

rice

m

ilk

or

alm

on

d

milk

an

d f

resh

fru

it a

s yo

u

de

sire

.

Toa

st

–

ch

oo

se

be

twe

en

so

urd

ou

gh

o

r g

lute

n

fre

e

rye

(2

sl

ice

s)

or

alt

ern

ati

ve

ly

have

2

to

4

rice

o

r co

rn

thin

s w

ith

avo

ca

do

, sa

lmo

n,

ca

shew

o

r a

lmo

nd

sp

rea

d, o

r 2

to

3

eg

gs

(no

t fr

ied

).

Ult

ra

Me

al

En

erg

y

sha

ke

–

try

th

e

Va

nill

a

flavo

ur

ble

nd

ed

w

ith

w

ate

r a

nd

fr

uit

, or

try

ch

oco

late

if y

ou

p

refe

r.

Sc

ram

ble

d e

gg

s o

n g

lute

n

fre

e t

oa

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STAGE 4: Sunday - choose whatever you like from the previous recommendations or make your own!

Congratulations!You have completed your two week detox! Well done for sticking with it! If you have enjoyed

the past two weeks, why not try and keep it up for a little while longer. It takes 21 days to

form a habit, so in one more week you will have created some great healthy habits for life.

We look forward to seeing you at your next appointment!


8. BreakfastThis is the most important meal of the day as

it is the first nutrients your body will receive

after fasting all night.

Try these breakfast options:

+ Green Smoothie (see recipe)

+ Scrambled eggs

using water instead of milk

+ Toast with avocado instead of butter

(gluten free or low gluten bread)

+ Rolled oats, puffed rice or organic

cornflakes with soy milk,

rice milk or almond milk

+ Brookvale Muesli (beware this is high in

natural sugar from honey and dried fruits, so

try not to have every day)

+ Ultrameal protein shake

Green Smoothie1 cup chopped kale, stalks removed (about 2 big handfuls)

1 kiwi fruit skinned and chopped

1/2 banana

1 tablespoon chia seeds

1.5 - 2 cups purified water (can substitute coconut water)

Supercharge your smoothie with 1 teaspoon of coconut oil & 2 teaspoons of Vital Greens.

Place all ingredients in a blender, pour liquid over and blend. Add ice if you like your

smoothies to be thicker. If you are time-poor, you might also like to try preparing your

smoothie ingredients at the beginning of the week. Just place all your chopped up

ingredients in a snap-lock bag and freeze. Take out, add liquids and blend each day.


9. LunchOne of the easiest ways to have a healthy

and nutritious lunch is to cook batches of

food in advance, or to make extra at dinner

time to have for lunch the next day. That

way, when it comes to lunch time, you’ve got

plenty of fresh, healthy food available that

isn’t just plain bread and spread!

Try these lunch options:

+ Rice salad with tinned salmon or eggs

+ Corn or rice thins with salmon, tomato and

avocado

+ Sandwich using gluten free or sourdough

bread - fillings can include avocado,

hummus, lettuce, grated carrot, zucchini and

beetroot. Proteins can include canned fish

(salmon or sardines, not tuna), boiled free

range eggs or lentil patties.

+ Chicken breast with avocado, tomato,

cucumber, carrot and beetroot salad

+ Lentil patties with salad

Lentil Patties1 tin lentils

1 cup of cooked potatoes

1 cup of gluten free breadcrumbs

1⁄4 cup sesame seeds

1⁄4 cup sunflower seeds

1⁄2 cup finely chopped almonds

1 clove crushed garlic

1 onion finely chopped

Small bunch of fresh herbs e.g.: basil, oregano, rosemary, thyme, parsley

Salt and pepper

Oil for frying

Mash potatoes well and mix in lentils. Add breadcrumbs, sesame and sunflower seeds,

chopped almonds, onion and garlic. Finely chop herbs and add to the mixture with salt and

pepper. Mix everything together well. Divide into portions and form into patty shapes. Heat

approx. 1cm of oil in a heavy frypan and fry the patties over a moderate heat for 5 minutes

each side. Serve with a side of salad and hummus.


Rice SaladBrown rice 300g

Macadamia Oil

Apple cider vinegar

plus what ever you have in the fridge

I used:

Tomatoes diced

Celery x 2 finely chopped

Cooked pine nuts

Spring onions

Rocket - chopped

Baked potatoes

Lemon

Avocado

Zucchini diced

Red Capiscum

Boil rice, drain and then put into a bowl with other ingredients. Dress with some beautiful

macadamia oil (its lighter and tastier than olive oil), apple cider vinegar and salt & pepper.

Add a protein of your desire - I used chicken breast, but you could use a tin of salmon.

Dayna’s tip: I try make one dish at the beginning of the week, divide into four and there’s

your lunches for the week.


10. DinnerDinner should be one of your smaller meals

of the day so that you aren’t going to bed

with a full stomach. Try and eat before 7pm

each night to avoid this!

One of the best hints we can give you for

dinners is to always cook extra so you can

have leftovers for lunch the next day. This

saves you buying lunch and saves time in the

long run.

Try these dinner options:+ Orange and lemon chicken

+ Chicken with mango sauce

+ Salmon patties

+ Fish bake

+ Vegetable rissoles

+ Healthy stir fry - Stir fry with fish, chicken or try tofu in a little olive oil with garlic and

ginger and a little tamari. Add broccoli, cauliflower, bok choy, carrots and zucchini

+ Tomato omelette - 3 eggs, with a side salad of parsley, cherry tomatoes, carrot

sticks, lettuce and capsicum. Add a squeeze of lemon or lime juice.

Orange & Lemon Chicken1 large organic chicken

2 oranges

2 lemons

a few twigs or rosemary (or whatever you have in the garden)

2 cloves of garlic

I simply squeezed the oranges and lemons and then placed half of an orange and half of

a lemon and the whole garlic cloves in the cavity of the chicken and put the rest of the

oranges and lemons in the pan around the chicken. Sprinke with salt and pepper (oil isn’t

necessary on this one), put foil over the top and put in the oven on 160 degrees for 4 or

more hours. If you’re short on time, cook in the oven on 180 degrees for around 1 hour or

until cooked.


Chicken with Mango Sauce

Chicken breasts halved lengthways and pounded flat

1 peeled and de-seeded mango

1 heaped tablespoon of Coconut yoghurt

Cook chicken on BBQ. In blender combine mango and sheeps yoghurt.

Serve ontop of chicken, with a side of salad.


Mango Salsa(for chicken)

Mango, peeled and cubed

Chopped red onion

Chopped coriander

Drizzle of Macadamia oil

Chop and combine all ingredients and serve ontop of chicken breast, with a side of salad.


Salmon PattiesMix together one large diced and sauteed onion, rind of 1 lemon and a squeeze in juice of

lemon, six boiled and mashed potatoes, and 2 large tins of

salmon.

Use tablespoon to scoop into rough balls, and spray with olive oil and bake in moderate

oven for 30 minutes or until brown. Serve with moist salad.


Fish BakeOrange Roughy (delicious, has no bones- great for the kids!)

2 lemons

2 tomatoes diced

jar of Green olives

Fresh herbs

Garlic

Salt and Pepper

Drizzle olive Oil

Combine in dish, squeeze lemons and place two halves in bowl. Bake in oven for half an

hour, and serve with rice.


Vegetable Rissoles2 tablespoons of cold-pressed macadamia nut oil

1 leek finely sliced

1 carrot grated

1⁄2 teaspoon ground cumin

1⁄2 teaspoon ground coriander

2 tablespoons of finely chopped fresh mint

1 tablespoon of lemon juice

1⁄4 cup of rice flour

425g of chickpeas cooked and puréed

1⁄2 cup of red lentils cooked

1⁄4 cup of almonds roasted and crushed

Heat 1 tablespoon of oil in a large saucepan, add the leek and carrot and sauté until soft,

stirring occasionally. Add cumin, coriander, mint, lemon juice and rice flour and mix well.

Remove from heat, add chickpea purée and lentils and mix well. Allow to cool. Divide into

portions and form into rissoles. Mix almonds and flour and use to coat the rissoles. Heat 1

tablespoon of oil in a large frying pan and cook rissoles on either side until golden brown.

Serves 4-6. Serve with salad and cooked sweet potato.


Healthy Stir FryStir fry with fish, chicken or try tofu in a little olive oil with garlic and ginger and

a little tamari. Add broccoli, cauliflower, bok choy, carrots and zucchini.


Tomato Omelette3 eggs, with a side salad of parsley, cherry tomatoes, carrot sticks, lettuce and

capsicum. Add a squeeze of lemon or lime juice.


11.Side DishesTry these sides:+ Baked Veggies

+ Bean Salad

or make up your own healthy vegetable or salad combination!

12. Dessert+ Steamed Pear

+ Cashew Cream

+ Mango Freeze

Baked Vegies (side dish)Simply take all the vegetables you have in your fridge such as potato, sweet potato, pumpkin,

zucchini, cob of corn, beetroot, broccoli, cauliflower, mushrooms, carrots, capsicum, beans

and anything else you might have. Chop into bite sized pieces, place in a baking tray, drizzle

with olive or coconut oil, sprinkle with Herbamare and bake in the oven on 180 degrees for

approximately an hour (the bigger the tray, the longer it will need). Add a bag of beans (you

can add broccoli) or any other vegetables. Put in a bowl and drizzle 1 tablespoon of olive oil,

a lemon, a crushed garlic clove and Herbamare seasoning.

Bean Salad (side dish)Steam a large handful of beans (you can add broccoli) or any other vegetables. Put in a

bowl and drizzle 1 tablespoon of olive oil, a lemon, a crushed garlic clove and Herbamare

seasoning.


Steamed Pear with Cashew Cream

Peel and quarter a pear and put into steamer for a few minutes.

Blend 1/2 cup of raw cashews add quarter of a cup of water (or to desired consistency) .

Add a pinch of cinnamon to taste and a teaspoon of good quality maple syrup.

Serve pear with a scoop of Cashew Cream and a drizzle of maple syrup.


Mango Freeze2-3 pieces of fresh coconut (about one inch square each)

10-15 soaked raw almonds or 10 raw Brazil nuts (or half & half)

2 pitted dates

1 cup of water

1 medium or large ripe mango (peeled)

1 ripe banana (peeled & frozen)

2-3 ice cubes

In a blender add the first four ingredients and puree on high speed. Add the next 3

ingredients and puree on high speed. Add the next 3 ingredients and puree on high

speed again. Pour into glasses and place in the freezer for 20-30 min. Serves 2-3.

Enjoy the great healthy alternative to ice-cream.


13. Snacks We recommend you prepare for

two snacks a day.

One of these snacks should be a serve of

fruit, and for the other, you can choose from:

+ Raw nuts and seeds

+ Carrot and celery sticks with homemade or

preservative free hummus

+ Rice or corn thins with cashew or almond

spread, or try with salmon and lemon juice

+ Sheep’s yogurt with fresh fruit

+ Bounce Balls

+ Keto Bars

+ Ultrameal shake

Hummus2 cloves garlic (or more to taste)

2 tins chickpeas (drained, reserve 1 tin of liquid)

1 fresh lemon squeezed

Rind of 1 lemon

2 tbs tahini

1 tbs olive oil

salt and pepper (to taste)

Chop garlic in food processor, add other ingredients and mix until desired consistency. Serve

with Sakata plain rice crackers (this is the only brand with no additives or preservatives)


Tracey’s Nut Balls1 cup almonds (150g)

1 cup mixed nuts (150g)

40g tahini

40g honey

6 pitted dates

2 tablespoons cacao (healthy alternative to cocoa)

Blend nuts in food processor, add remaining ingredients and roll into bite sized balls. Store

in freezer.


Tamari AlmondsNatural Almonds

Tamari Sauce (a gluten free version of soy sauce)

Combine almonds with a splash of soy in a frypan for a couple of minutes. Store in an

airtight container and keep on hand for a great savoury snack.


Fruit JuiceApple (green), watermelon, strawberry, kiwi fruit and banana (delicious and the banana

gives the juice extra body)

Watermelon, strawberry, pineapple and orange

Vegetable JuiceTomato, carrot, beetroot, celery (tomato adds extra body)

Carrot, ginger, beetroot, apple and celery

Vegetable SoupWarm broccoli, cauliflower, carrot, and pumpkin, steamed and then blend. Add Herbamare

for taste.


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