The Health Therapist

om
Stamp
OF
APPROVAL

.c
st
pi
a
er
th
lth
ea
Advanced Detox Protocol:

eh
.th
THE HEALTH THERAPIST © 2018

w
w
w

'Give your body spirit and mind a break from the toxicity of modern life'
©

(Remember to have at least 28ml per kg of body weight in fluid every day,
ht

the non specific food plan at the start also requires supplementation with
500mg of purified EPA/DHA a day for optimum heart health)
rig
py

DO NOT SUDDENLY STOP DRUG OR ALCOHOL INTAKE IF

DEPENDENT DUE TO WITHDRAWL SYMPTOMS
Co
Cardio Day and Toning: Strength Day (Full Body):

om
About 1 hour 15mins repeat 1-4 times a week 1hourAbout 1 hour 15mins repeat 1-3 times a
(beginner to advanced) - reps x 3 till failure week (beginner to advanced) - reps x 3 till

.c
failure unless otherwise stated

st
pi
Running/jogging (Duration 10mins) Running/jogging (Duration 10mins)
IT band yoga stretch (lookup online Full body warmup squat with 3 reps of 15

a
er
essentially lunge to the sideand touch 25%, 50% and 75% of target weight
your bent legs toe with your opposite (target weight = 60-80% 1 rep max)

th
sides arm Cable fly or dumbell fly / incline day 2

lth
Cardio High intensity interval training 30 Pec dec incline day 1 / decline day 2
seconds max sprint followed by 30 Dumbell or cable pullover

ea
seconds jog (Duration 30=45 mins) One arm row

eh
Star jumps - remember school Cable, barbell or dumbell curls
Jump squat - jump forward and land in a Cable pulldowns

.th
squat Dips
Lying leg raises (both legs together) w Dumbell press
Spiderman planks (a basic plank arms Deadlift
w
under neath yourself forearms flat to the Squats or cable squats
w

floor with your body level with the ground Leg press
and feet together then after a 30 second Leg extensions
©

hold lift one leg forward until you knee is Running/jogging (Duration 10mins)
ht

at you elbow hold for 30 seconds then

rig

repeat on the other side

DETOX & WEIGHT LOSS

Crunches (took your feet under furniture
py

or get a spotter if necessary, don't let

your back touch the ground after each
Co

EXERCISE PLAN
'sit-up' and dont bend your neck or put
pressure on your neck with your hands
Running/jogging (Duration 10mins)
 om
.c
st
a pi
er
th
lth
ea
eh
.th
w
w
w
©
ht
rig

DETOX DIET STAGE 1:

py
Co

Try the above dietary changes plus having 8 cups

a day of decaffeinated green or white tea or for an
added boost try our new 'Ultra Pure' green tea
detox max capsules 1-3 a day
Limit/Avoid/Remove:

om
All processed foods; try to eat food in its most natural form and cook meals from scratch, remember

.c
you can freeze foods and prepare food in batches

st
Remove wheat and gluten replace with bread made from rice flour

pi
Remove red traffic light sugar items and avoid adding sugar, instead use a tsp of organic honey to

a
1tbsp of sugar for sweetness

er
Remove deep fried foods and red traffic lights for fat and saturated fat

th
Alcohol should be stopped when on a detox
Coffee should be reomved if possible, if not limit to 2 cups or less a day

lth
Smoking should be stopped, preferably vapeing too although this is much preferable to smoking

ea
(nicotine impairs nutrient absorption

eh
.th
Have Plenty: w
w
Have plenty of water and decaffeinated herbal teas including green and white teas (ask in a health
w

food shop what these are if unsure)

Organic vegetables and lower pesticide fresh fruit
©

Seeds and nuts if no salt is added, choose low salt versions avoid red and orange/yellow traffic
ht

lights for salt or sodium

Choose options that are organic and free range if possible and budgets allow, although there isn't
rig

a wealth of evidence on the benefits of organic food it is impossible to adequately study the myriad
py

potential interaction effects of a cocktail of different chemicals on the human endocrine system and
gut microbiome
Co
LIMIT or REMOVE ARTIFICIAL SWEETENERS:

om
.c
st
a pi
er
th
lth
ea
eh
.th
w
w
w
©
ht
rig
py
Co
DETOX & LOW SUGAR MEAL IDEAS:
'Remember to add members from the allowed list in the relevant food groups to balance these meals with the food group

om
portion guides on the next page, these are base meal ideas and starches need to be added where appropriate as
preference dictates - all dairy/egg based dishes are organic'

.c
st
a pi
er
th
lth
ea
eh
.th
w
w
w
©
ht
rig
py
Co

"Include tbsp nutritional yeast flakes a day"

 HOW TO BALANCE A MEAL:
'Remember to add members from the allowed list in the relevant food groups to balance these meals with the food group

om
portion guides on the next page, these are base meal ideas and starches need to be added where appropriate as
preference dictates - all dairy/egg based dishes are organic'

.c
st
a pi
er
th
lth
ea
eh
.th
w
w
w
©
ht
rig
py
Co
 om
.c
st
api
er
th
THE RECIPES:

lth
ea
eh
THESE FOODS HELP WITH DETOX BY INCREASING FLUID AND
ANTIOXIDANT INTAKE AS WELL AS HELPING YOU HIT DAILY RDA'S FOR

.th
VITAMIN C, IRON, COPPER, MAGNESIUM AND POTASSIUM
w
w
w
©
ht
rig

DETOX DIET STAGE 1:

py
Co
 om
.c
st
a pi
er
th
lth
JUICES:

ea
eh
"Have as part of breakfast or as an unlimited snack"

.th
w
w
w
©
ht
rig
py
Co
How to Make Detox Juice: Ultimate Green Detox Juice Ingredients:

om
The most basic method of juicing is to squeeze a fruit or Add or subtract the apples servings to make it

.c
vegetable by hand, but for most people you’ll want to use an more or less sweet according to your taste.

st
electric juicer.
2 green apples, cut in half (organic)

pi
With an electric juicer, you just add the ingredients and 3 stalks celery, no leaves (organic)

a
process into juice. 1 cucumber

er
8 leaves kale (organic)

th
Each detox juice recipe below is made the same way: 1/2 lemon, peeled

lth
1 piece fresh ginger
Step 1 – Wash all ingredients well and pat dry. Sprig of mint (optional)

ea
eh
Step 2 – Cut fruit and vegetables into 1-2 inch chunks.
Remove any peels. Tropical Carrot Apple Juice Ingredients:

.th
Step 3 – Place all ingredients in a juicer. 1 large apple, quartered (organic)
w 1/4 (15 ounce) can pineapple chunks
w
Step 4 – Process into juice according to manufacturer’s 2 large carrots
w

directions. 2 pieces fresh ginger

©
ht

Zesty Lemon Apple Juice Ingredients:

'Even if they don't seem your thing,
rig

please try adding the occasional juice, 2 lemons, peeled and halved
py

they really do help achieve RDAs even 4 apples, quartered (organic)

on days when your struggling to eat 2 cucumbers, halved
Co

healthy - they also make you feel 1 cup water

better about yourself too... '
Green Ginger Ale Ingredients: Super Green Detox Juice Ingredients:

om
(in moderation)
3 medium apples (organic)

.c
2 stalks celery (organic) 1 cucumber

st
1 cup spinach 1 cup pineapple
1 cucumber 1 lemon

pi
1 piece ginger root (1″ dia) 1 cup seedless grapes (organic)

a
1 lime (peeled) 1/2 cup parsley

er
1 apple (organic)

th
1 ming sprig (optional)

lth
Red Zinger Breakfast Juice Ingredients:

ea
2 lemons Quick Start Detox Protein Juice Ingredients:

eh
2 carrots
2 apples (organic) 1/2-1 cup of garden peas

.th
2 beets 1 ripe pear (organic preferred)
w 2 celery stalks (organic)
4-8 leaves of kale (organic)
w
Green Spinach Lemonade Ingredients: 1-2 tbsp of honey (Manuka is best, try for organic
w

too), to sweeten
1 cup spinach
©

2 stalks celery
ht

4 leaves kale (organic)

1 piece ginger
rig

2 apples
py

1 lemon
Co
 om
.c
st
a pi
er
th
lth
BREAKFASTS:

ea
eh
"Have one from here or make your own using ingredients from the allowed list" 

.th
w
w
w
©
ht
rig
py
Co
Raw Buckwheat & blueberry porridge Bircher Muesli with Almond milk
Ingredients: SERVES: 2 Ingredients: SERVES: 2

om
2/3 cup of buckwheat (200g) soaked in 1 cup of water (300ml) 1 cup of Oats (Gluten free)

.c
1 ripe pear (organic) 1 over ripe pear
1/2 cup of blueberries 1 1/2 cups Almond/ Rice milk

st
1/4 cup of Almond/ Rice milk 1 Tbsp. Chia seeds

pi
1 Tbsp. Almond butter A handful/ Tbsp. of sunflower, pumpkin seeds & cacao

a
1 Tbsp. Chia seeds nibs each

er
Optional: 1 Tbsp. honey 1/4 cup blueberries

th
Optional: 1 level Tbsp. honey
1. Place the buckwheat in a bowl of water and leave overnight to soak, 1. Start by slicing up the pear, then place the slices in a

lth
this is an essential step mixing bowl with
the almond milk and raspberries and mash them all

ea
2. Once you’re ready to make your porridge drain the water from the together with a fork.
buckwheat and rinse it well, it will be a bit gooey so rinse until the 2. Then add in the oats, seeds, cacao nibs, chia seeds

eh
water coming out from your sieve is clear. and sweetener and

.th
stir together. Place the bowl in the fridge and allow it to
3. Place two thirds of your buckwheat in a blender with the almond/ thicken overnight.
w
rice milk, chia seeds, pear, blueberries, almond butter and honey
(if you’re using it). Blend the mix for a minute or so until it’s creamy but
w
not totally smooth. Then place it into a bowl and stir in the remaining
w

third of the buckwheat. Then serve and enjoy!

©

4. To serve, top with cinnamon pecan granola with a mixture of fresh

ht

berries, nuts, seeds, goji berries and cacao nibs

rig
py
Co
 om
Cinnamon Pecan granola: (serves 3-4) Nut & Seed Granola Ingredients: (serves 3-4)

.c
1. Place these in a food processor and pulse to chop coarsely. 100 g Walnuts, chopped
1 cup Pecans 100 g Sunflower seeds

st
1/2 cup Almonds 100 g Hazelnuts, chopped

pi
2. Then add into the mixing bowl: 100 g Almond, silvers

a
2 1/2 cups Oats (Gluten free) 3 Tbsp. Coconut oil/ butter

er
1 cup each of Sunflower & pumpkin seeds 2 tsps. Cinnamon & ginger each

th
1/2 cup Flaxseeds 1/2 tsp. Nutmeg

lth
In a heated saucepan on the stove: 1. Place the nuts and seeds on a baking tray and
3 Tbsps. Coconut oil massage in the coconut oil, then sprinkle the spices

ea
3 Tbsps. Honey over the mixture & stir again
3 tsp Cinnamon powder

eh
2. Place in a 180-degree oven and bake 40 mins,

.th
1. Heat & melt, then pour over dry ingredients & stir stirring every few mins

w
2. Place on baking tray, bake at 180 degrees for 30-40 mins, stirring
every few mins.
w
w

3. Next add 1 cup raisins or cranberries.

Store in an airtight container
©
ht
rig
py
Co
Stewed Apple or Pear Ingredients: Creamy Coconut Porridge Ingredients:

6 Apples / Pears / combination (organic) 1 cup water

om
1 cup water 1/3 cup Oats (Gluten free)
1 Stick cinnamon & ground cinnamon 4 Tbsps. of coconut milk
1 Tbsp. of Almond butter

.c
Bring to boil & then turn down to cook over a low heat 1 Pear

st
Optional: 1 Tbsp. Maca powder

pi
Toppings: blueberries, honey, crushed nuts or seeds & goji berries &
Seed and nut crackers: cacao nibs

a
er
Buy organic seed and nut crackers from a health food 1. Simply add the oats, water, coconut milk and slices of pear

th
store (organic) to a saucepan and allow it to heat for about ten minutes, until

lth
the liquid has all been absorbed. Then stir in the almond butter and
coconut oil and let them dissolve into mix.

ea
Juices: 2. Once it’s all nicely mixed pour it into a bowl, add all your favourite

eh
toppings and then it’s ready to enjoy
Any of the juice recipes is suitable for breakfast

.th
Try to add some carbs through gluten free, rice flour
toast, season with 1 tsp of Manuka honey (organic) to taste
w
w
A detox healthy cooked breakfast:
w

Egg based breakfast:

Take 1/2 a lean turkey breast cook in a pressure cooker for 20 minutes
©

Poached eggs, omelette or scrambled egg is okay to have for then microwave for 2-3 minutes or until crispy
breakfast every other day, add seeds and nuts and dark greens like Cut into thin slices, serve with poached egg (every other day) or
ht

organic kale and spinach to round it off poached egg whites, mixed beans and cooked tomatoes, gluten free
rig

rice toast with a nut or seed butter spread, add nutritional yeast flakes
for added b vitamins and zinc
py
Co
 om
.c
st
a pi
er
th
lth
ea
Lunch & Dinner:

eh
.th
"Have 1-2 servings from the meals listed plus 2-3 servings of starches grains
wfrom the allowed list"
w
w
©
ht
rig
py
Co
Chicken and veg soup (2 cups per serving) Moroccan Lamb, tomato & lentil soup: (2 cups per serving)

1. Use any prep cut vegetable soup packs or a combination. 2 tablespoons olive oil

om
2. Add Free range chicken breast to the vegetables and add the 700g diced lamb
vegetables 1-2 cups. 1 onion, chopped
3. Mix organic stock, look at a health shop for a gluten free one 2 garlic cloves, chopped

.c
2 tablespoons tomato paste

st
Chicken broth & vegetables 1/2 teaspoons ground cumin

pi
1. Slice leeks, carrots and baby corn into a pot 2 teaspoons sweet paprika
2. Add peas (fresh, frozen or canned), you can also add bean sprouts 1/2 teaspoon ground cloves

a
er
3. Add a few chicken pieces, ideally on the bone or skinless breasts 1 bay leaf
4. Add sliced ginger, garlic and chilli 1L (4 cups) Organic Beef stock

th
5. Add 1-2L hot organic chicken or vegetable stock 2 x 400g cans chopped tomatoes or 1kg fresh tomatoes

lth
1/2 bunch coriander, leaves finely chopped, (plus extra leaves to
Roast Tomato Soup Ingredients: serve)

ea
2 x 400 g cans chickpeas, rinsed, drained
16 ripe tomatoes, halved (2 cups per serving) 2 x 400 g cans brown lentils, rinsed, drained

eh
6 Tbsp extra virgin olive oil
2 Tbsp caramel/ brown sugar or coconut sugar 1. Heat the oil in a large saucepan over medium-high heat.

.th
4 garlic heads, halved Season the lamb, then in batches, cook, turning, for 4-5 minutes
2 rosemary sprigs w until browned. Remove from the pan and set aside.
Sea salt and freshly ground black pepper, to taste
w
2 Tbsp tomato paste 2. Add the onion and garlic to the pan and cook, stirring, for 3-4
w

500 ml organic vegetable stock minutes until softened. Return the lamb to the pan with the
30 g fresh Italian parsley, to garnish tomato paste, spices and bay leaf.
©

1. Preheat the oven to 160°C. 3. Cook, stirring, for 1 minute, then add the stock, chopped
ht

2. Place the tomatoes on a baking tray, cut side up. Drizzle with olive tomato and coriander. Bring to a simmer, then cover and reduce
rig

oil and sprinkle with sugar, then add the garlic and rosemary and heat to low. Cook for 1 hour, then stir in chickpeas and lentils.
seasonto taste. Roast for 45 minutes. Cover and cook for 30 minutes, then remove the lid and cook for
py

3. Transfer the roast tomatoes (setting 8 halves aside to garnish), 3 a further 30 minutes or until the lamb is tender and the soup is
heads garlic, rosemary and juices to a large saucepan. Add the tomato slightly reduced and thickened
Co

paste and vegetable stock.

4. Bring to a simmer, then blend until smooth.
Chicken Skewers Ingredients: (serves 2) Slow-cooked sticky ragu Ingredients: (serves 6)

250g skinless chicken 1-2 tbsp Parmesan, grated, for serving

om
2/3 cup Greek yoghurt 1 tsp Sea salt and freshly ground black pepper
2 Tbsp olive oil 4 leeks, finely chopped
1 Glove garlic 6 carrots, chopped

.c
1 zest & juice of a lemon 4 cloves garlic, finely sliced

st
1-2 tsp dried chilli flakes / 1 chilli 3 Tbsp olive oil

pi
A handful basil or coriander, salt & pepper to taste 4 cups tomato passata (see cook’s note)
2 kebab skewers soaked in water 2 sprigs fresh rosemary

a
er
1 Tbsp oregano
1. Marinade chicken in yoghurt, olive oil, garlic, lemon, chilli, basil / 2 bay leaves

th
coriander seasoning with S&P. 1 kg beef silverside

lth
2. Ideally leave overnight to marinade. 2 cups red wine (note no alcohol is left after cooking hence it
3. Thread the chicken onto the skewers & grill / bake being okay to use as a cooking ingredient in the plan in

ea
moderation)
Baked chickenIngredients: (serves 2)

eh
1. Preheat the oven to 100°C. To make the ragu: In a large
1 tbsp Dried oregano ovenproof saucepan over a medium to low

.th
1 tsp Sweet paprika heat, gently fry the leeks, carrots and garlic in the olive oil until
1 Tbsp butter w softened (but not coloured). Add the tomato passata, fresh
4 Skinless chicken breast herbs, silverside and red wine and season to taste. Place the lid
w
1 lemon on the saucepan and secure tightly. Roast for at least 8 hours.
w

300 g cherry tomatoes For best results, slow-cook the beef ragu in the oven overnight.
1 tbsp Rosemary sprigs
©

2. Homemade passata: To make your own passata, cook 3 kg of

1. Sprinkle the oregano, salt & pepper, paprika and olive oil on a plate ripe tomatoes in boiling water for 10 minutes. Peel and blend.
ht

and roll the chicken in the falvours. Then add to a pan with heated oil Heat a drizzle of olive oil in a saucepan, add the tomatoes and 4
rig

and butter, sealing the chicken for 4-5 mins. cloves of chopped garlic and simmer for 10 minutes until
2. Remove the chicken and place in a baking dish with the lemon, vine reduced.
py

tomatoes and left over juices from the pan.

3. Bake until tender (14 mins) Add a little sugar and a scattering of chopped basil and season
Co

to taste
Baked Fish Ingredients (serves 4): Lamb, chickpea and butternut stew Ingredients (serves 6):
4 Fish fillets
A bunch of asparagus 3 Tbsp olive oil

om
1 lemon 1kg lean lamb diced
1 red chilli 2 sliced onions (wedges)
A small bunch of fresh basil 6 peeled & chopped plum tomatoes

.c
4 anchoive fillets 1 cinnamon stick

st
2 cloves of garlic 1 tsp ground ginger

pi
3-4 tomatoes 2 Tbsp honey
Chermoula (see recipe)

a
er
Place the fish skin side up in a baking tray adding the asparagus. Season 3 cups Hot fresh chicken or lamb stock
the fish & quarter the lemon placing it into the tray. Next chop the chilli S&P to taste

th
and with the basil leaves to the tray. Add the fish fillets along with the 450g butternut cubed

lth
chopped garlic (organic).Add the tomatoes and drizzle with oilve oil. Bake 1 can chickpeas, drained
until done (10-15mins). Fresh coriander to garnish

ea
Mustard and garlic roast fillet Ingredients: SERVES: 4 1. Heat olive oil, fry lamb pieces in batches until lightly brown,

eh
then transferto a plate. Add the onions to the pan, brown until
750 g Beef fillet soft. Add the tomatoes, cinnamon, ginger, honey, 2T

.th
3 cloves garlic, cut into thirds chermoula & simmer for 5 min
2 Tbsp Djion mustard w
1 Tbsp mustard seed 2. Return the lamb to the pot, add hot stock, & season.
w
1 Tbsp roughly chopped black peppercorns Allow to simmer for 1 hour.
w

A generous pinch of salt

2 Tbsp olive oil 3. Add the butternut, chickpeas & simmer, uncovered for 15-
©

20 mins
1. Preheat oven at 220 degrees. Next pierce the fillet placing the garlic
ht

3rds into the incisions. Mix the mustard, mustard seed, black pepper, salt Stir in the remaining chermoula, adjust seasoning & garnish
rig

and olive oil spreading over the fillet. Next heat a large frying pan on high, when serving
add olive oil & then sear the fillet turning occasionally until brown all over
py

2. Place fillet into oven proof dish, add remaining juices & bake for a
Co

further 15mins (medium rare) or until cooked to your preference. Remove Homemade chermoula recipe continued overleaf.........
from heat, wrap in foil and allow to rest for 10 mins. Remember it will
continue to cook & draw moisture to the centre. Then carve & serve.
Continued......
For a healthy detox meal not listed:
Chermoula recipe:
Combine any meal here, or any allowable meat, beans,

om
lentils, pulses with seeds, nuts or nutritional yeast (1-2
3 gloves garlic (small) chopped
tbsp) and 2-4 servings of starches grains from the
2 tsp ground cumin

.c
allowed list, season with allowed seasonings.
2 tsp ground coriander

st
1 1/2 tsp paprika
Try to have an allowed beverage with each meal and 1-2

pi
2 tsp harissa paste
between each meal as well as first thing in the morning,
2 Tbsp lemon juice

a
remember juices included here are okay as snacks and

er
A handful fresh coriander
are unlimited on the plan
A handful fresh mint leaves

th
4 Tbsp olive oil

lth
A pinch of salt & pepper to taste

ea
1. Place all the ingredients in the blender & blend to form a smooth paste

eh
2. It will keep in the fridge for a few weeks in a sealed container

.th
Thai style chicken / fish / beef with vegetables: w
w
1. Place coconut milk and curry paste into the pan and bring to the boil
w

2. Add your selected vegetables (e.g. julienned carrots, green beans,

©

baby corn sliced, bean sprouts), allow to simmer until vegetables are done
ht

3. Remove the vegetables with a slotted spoon. Add the juice of one lime
rig

& 1 Tbsp fish sauce

py

4. Place your chosen protein into the pan and allow to poach
Co

5. Once cooked serve vegetables & protein garnished with coriander

 om
.c
st
a pi
er
th
lth
ea
Snacks:

eh
.th
"Have the ones listed, an unlimited amount of these juice recipes - or any
w
juice recipe using the allowed list that's under 80 kcal/calories, other snacks need to be limited
w
to 1-2 a day"
w
©
ht
rig
py
Co
Fish cakes Ingredients: (serves 1) Mini chicken fillets Ingredients: (serves 1)

300 g sweet potatoes 1 Skinless Chicken breast

100 g salmon fillet, from sustainable sources, ask your fishmonger, Preheated baking tray or dish

om
skin on and no scales on the skin, all bones removed
1 small handful fresh parsley 1. Add olive oil or coconut oil to the tray/dish spreading with a

.c
1 free-range egg servettte.
1 lemon 2. Score the chicken breast (cutting a diamond pattern across)

st
Olive oil 3. Flavour/season with herbamare, pesto or chilli flakes etc.

pi
1 tablespoon gluten free flour, extra for dusting 4. Bake until tender 10-15mins
5. Slice as preferred

a
1. Chop, dice and boil potatoes in 1 inch cubes. Baste the salmon

er
fillet with a little olive oil and a pinch of salt and pepper. Spinach shitake burgers patties/frikkadels/meatballs Ingredients:

th
When potatoes are half cooked, place the salmon into a (serves 4)
colander, then cover this with foil, and place the colander over the pot

lth
of boiling potatoes to steam. Turn the heat down and cook for 8-10 minutes, until 3 large handfuls of spinach
the salmon and potatoes are both cooked. 1 medium red onion

ea
5 large shitake mushrooms
2. Remove the fish from the colander and put to one side. Drain the 15-30g fresh coriander

eh
potatoes, then return them to the pot and let them 3 Tbsp coconut flakes
steam dry for a minute. Pick the parsley leaves and finely chop. Mash the 1 clove of garlic

.th
potatoes. Remove any skin from the salmon. When the potatoes are cooled, put it
into a bowl and flake the fish into it with 1 tablespoon of flour. Add the egg and 1. Place these in a food processor and mince together. Then add
w
chopped parsley with a really good pinch of salt and pepper. Finely grate over this mixture to 500g lean mince with 2 raw eggs with salt & pepper –
w
the lemon zest, then mash and mix it up really well. mix well.
w

3. Dust a plate with a little of the extra flour. Divide your fish cakes into 4, 2. Divide the mixture into 8-10 equal patties or more if making small
lightly shape and pat into circles about 2cm thick, dusting them with meatballs.
©

flour as you go. Put them onto a clean plate also dusted with a little
flour. Pop them into the fridge for an hour before cooking – this will 3. Heat coconut oil in a frying pan and cook over a medium heat
ht

allow them to firm up slightly.

rig

4. Put a large fry pan on a medium heat and add a coconut or olive oil. Stewed Apple or Pear Ingredients:
py

When the oil is nice and hot, add your fishcakes and cook for about 3–4
minutes on each side or until crisp and golden – you may need to cook 6 Apples / Pears / combination
Co

them in two batches. Serve straight away, with lemon halves for 1 cup water
squeezing over, serve with lovely veg or a cool crisp salad or use as a 1 Stick cinnamon & ground cinnamon
snack. These fish cakes also go really if you use tuna instead of the salmon.
Bring to boil & then turn down to cook over a low heat
 Specific Food Example
Additional Plan: 
Information:

om
"See attached example meal plan"

.c
st
pi
Substitutions: All meals are exchangeable for similar kcal meal as long as you have 1 glass of fortified milk

a
alternative e.g. rice milk a day and 2tbsp of nutritional yeast flakes (good as a topper for your lunch or

er
dinner) a day in addition to the foods listed in the meal plans. Ideally if mixing swap lunches for lunches,

th
breakfasts for breakfasts and dinners for dinners, but you can swap dinners and lunches around too. Up to 1

lth
meal a day can be substituted with a pre-prepared meal as long as it contains no ingredients from the avoid
list and has similar kcal (within 100kcal).

ea
eh
For an added gut boost on this detox diet you can drink as much fermented vegetable juice as you like Meat

.th
Eaters: The reason the plans are vegan is simple they have a harder time balancing their diet, to make the
plans none vegan just add any range grilled lamb, turkey, chicken or grass fed beef, you can glaze this one
w
side with a drizzle of balsamic vinegar and 1tsp of honey rubbed in with mixed peppercorns, simply sear in
w
stir fry pan with a spray of oil. This adds 200kcal to the meals per deck of cards portion of meat, have up to
w

2 portions a day as long as its relatively lean and you grill it

©
ht
rig

"Please see you attached detox plan as an example it is also vegetarian friendly, and can easily be made
vegan friendly by substituting vegan dairy alternatives made from nut/seed butters"
py
Co
 Alcohol:
Smoking:

om
Try replacing with another favourite drink,
Count the cost saving experiment with non-alcoholic cocktails using allowed
of giving up cigerettes, list ingredients, soda water and sliced fruit e.g. lemon

.c
use this as a luxory fund and lime is okay on the list, but for an added healthy
give your self small rewards every 2-3 days and a big one kick make it yourself using a soda stream type device

st
at the end of the week

pi
Note: Go to bed a little earlier and each morning

a
Try using lower nicotine vapes if nothing else works then keep a sleep journal

er
after 6-8 weeks try reducing the number of times you vape note how going alcohol free improves sleep quality
by a 1/3 every 4 weeks and gives extra energy

th
Some good apps like 'My Last Cigarette' also show health If you struggle to go alcohol free then a limited

lth
improvement day by day and week by week, others allow amount of diluted alcoholic beverages can be
you to communicate with other smokers when challenged allowed but aim to reduce usual intake by at least 1/2

ea
eh
Pollution: Sugar:

.th
Hold your breath as trucks and heavy duty vehicles pass,
w Cut sugar by checking labels, make sure only the
breath only 30 seconds after they are clear and face away allowed ingredients are used or at the least other
w
from traffic when doing so. ingredients are limited,
try for items with less than 5g/ml of sugar per 100g/ml
w

Avoid drinking unfiltered tap water from copper taps, and outright avoid those with more than 17.5g/ml per
©

another good tip is to focus on breathing through your nose 100g/ml

and not your mouth as mucus in the nose fine filters
ht

particles, avoid using copper pans too Avoid non natural sweeteners whilst detoxing, stevia
and honey are okay in moderation, using red coloured
rig

utensils or plates add sweetness perception to food

py
Co

"The Detox Wheel"

 om
.c
st
a pi
er
IF NOTHING ELSE WORKS

th
lth
ea
"Or, if you don't want to try a full detox diet, then cutting back on unhealthy

eh
behaviours eating 7 portions of fruit and veg a day, having half your grains as
whole-grains, 3 servings of low fat dairy foods or alternatives whilst replacing

.th
meat with non soy meat alts every other day and having 2-3 litres of non
w
sugary beverages - preferably water may be of some benefit, in addition to the
w
following supplement based protocol"
w
©
ht
rig
py
Co
 Detoxification DNA Protocol
Follow through in order of interventions ignoring any intervention with items you are

om
intolerant too until you find one that improves symptoms

.c
Before following this protocol try having 8 cups of decaffeinated green or white tea a day,

st
did this improve things?

pi
a
Before Choose 1 option from each list

er
Following this CYP1 up reg CYP1 down reg CYP2/3 up reg CYP2/3 down reg

th
Plan Check

lth
500 MG/D WASHOUT FOR 3 DAYS WASHOUT FOR 3 DAYS WASHOUT FOR 3 DAYS
NHS Choices

ea
CURCUMIN/TURMERIC
EXTRACT - AT LEVELS 1%
anaphylaxsis

eh
OF DIET DOWN REGULATES 300ML/D GRAPEFRUIT JUICE 12800MG GREEN TEA BLACK TEA
signs EXTRACT (DECAFFEINATED) 4-6 CUPS

.th
TAKE THE CHOSEN A DAY
INTERVENTION FOR 14 OR MAIN BEVERAGE
CHAMOMILE OR PEPPERMINT
Go to hospital if DAYS - STOP & WASHOUT wTEA APPROXIMATELY X 8
EARLIER IF SYMPTOMS
you experience CUPS  PER DAY
w
GET WORSE

any of the signs

w

listed
©

 
ht

Not appropriate
rig

for pregnancy
or people on
py

anticogulant /
Co

blood thinning
medications
 Detoxification Protocol

om
Follow through in order of interventions ignoring any intervention
with items you are intolerant too until you find one that improves

.c
symptoms:

st
pi
a
Before

er
Following this UGT/GST up reg Methylation Support NrF2 up reg INSTRUCTIONS:

th
Plan Check

lth
WASHOUT FOR 3 DAYS WASHOUT FOR 3 DAYS WASHOUT FOR 3 DAYS
NHS Choices

ea
anaphylaxsis

eh
HONEYBUSH OR ROOBOS S-ADENOSYL-METHIONINE 2 X 15MG/D LYCOPENE
signs TEA AS MAIN BEVERAGE 500MG/D

.th
APPROXIMATELY 8 X A OR 20 G/D BLUEBERRIES TICK EACH ONE THAT HAS A
DAY POSITIVE EFFECT
Go to hospital if w EACH TICK BOX
you experience
w
REPRESENTS A MECHANISM
THAT WORKS FOR YOU BY
any of the signs
w

BOOSTING SPECIFIC
listed ASPECTS OF
©

DETOXIFICATION IN
ADDITION TO A HEALTHY
ht

Not appropriate DIET

rig

for pregnancy
or people on
py

anticogulant /
Co

blood thinning
medications
Basic Portion
1 fist
Guide: or cup of

om
fruit or leafy veg.
1/2 is cooked veg or grains or

.c
ready to eat cereal

st
a pi
er
th
lth
1 thumb tip on the palm side is
Flat hand or chequebook

ea
Measuring equal to 1 tbsp, with the nail
a fillet of fish, or 1 slice of
cups can help be more equal to 1 tsp, butter, sugar

eh
pizza (2 starch/grains
precise sauces - add the minimum

.th
servings)
necessary
w
w
w
©
ht

Palm or deck of cards is a serving of meat or

rig

veg/vegan meat form products, add either lentils,

peas or beans (aim for a variety, to a non meat
py

meal 1/2 a cup in addition to the meat form

Co

alternative - add 1 tbsp of sunflower seeds,

cashews, or brazil nuts as tolerated and make sure
your grains are wholegrains/brown/wild/complete
to up the selenium and zinc content
Co
py
rig
ht
©
w
w
w
.th
eh
ea
lth
th
er
a pi
st
.c
om
 Set your goals e.g. lose 4 lbs in 4 weeks make them realistic, it's unrealistic to lose more than 2 lbs a
week (approximately 1kg), excluding some water weight lost at the start of very low carb diets as the
bodies glycogen stores become depleted. 

om
3500kcal deficit a week (500 a day is most likely to incur a 1 lb a week weight loss, but remember the

.c
kcal need calculations above are not necessarily accurate and you may need to adjust your kcal down or

st
up, be warned don't consume less than 1200kcal and any diet below 1800kcal requires a good

pi
multivitamin and mineral (A-Z) at 100% of the RDA/RNI

a
er
Remember goals aren't just about what to achieve they are also about what UNHEALTHY behaviours to

th
limit or stop, reward yourself with none food rewards like those listed below.

lth
ea
eh
.th
Walks
w Days out
Theatre
w
Cinema - choose low kcal popcorn or smuggle your own!
w

Massage - spa day

©

Gym - swim and sauna

Bath time - candles, music, me time
ht

Books, netflix, movies

rig

Buy something for yourself

Treat a friend, this will make you feel better about yourself too
py
Co

Think of your own.. it will make it more personal!

Co
py
rig
ht
©
w
w
w
.th
eh
ea
lth
th
er
a pi
st
.c
om
Co
py
rig
ht
©
w
w
w
.th
eh
ea
lth
th
er
a pi
st
.c
om
Relapse Management 1:
 Relapse Management 2:

om
.c
st
api
'List the strengths, weakness, opportunities and threats

er
to your potential solutions from the other sheet, after

th
doing this rate the effectiveness of your solution on a 1-10 scale

lth
if it scores 6 or below then try coming up with an alternative

ea
solution taking into account what you have just discovered, settle

eh
on a solution when it is 7 or higher'

.th
w
w
w
©
ht
rig
py
Co