10 Day Renewal / 5 Day Immune Boost
Easy & Nourishing Foods for Your Mind, Body & Spirit
“Let Food Be Thy Medicine and Medicine Be Thy Food.” - Hippocrates
*Sign up before On or Before Saturday, the cleanse will begin Monday*
Cleanses & Immune Boost run every Monday
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A cleanse is the perfect way to feel light, free, and vibrant with energy.
Here are comments from people who did the last cleanse.
It was a wonderful program. I felt like Rita prepared us well for what was about to happen and supported us along the way. She brought in a “yogic awareness” into our everyday choices and reminded us to listen to our bodies. The group aspect was a fun and encouraging piece of this experience as well." LH
“I feel better than I have in years! I’ve lost 9lbs and my energy and focus are off the charts. I walked 5 miles last night after mowing the lawn! I’m definitely going to stay on this path for a while.”BW
“Thank you, Rita for leading us on this journey of self-awareness! My biggest takeaway is what denial I have been in regarding my sugar consumption! Cutting it out has been freeing in a way! So happy I did this. Cheers!" SK
Is a 10 Day Renewal right for you?
Are you looking for a way to nourish and recharge your body?
Would you like to have consistent energy ALL day long?
Are you tired of feeling like crap and need help getting out of a funk?
Have you been feeling bloated, achy, tired, anxious or cranky?
Does your body feel inflamed? Does your gut feel off-balance?
Do you find yourself craving sugars and unhealthy carbs?
If you answered "YES!" to any of these, it may be the perfect time to nourish and recharge your body.
This Food Plan was developed by the Institute of Functional Medicine out of the Cleveland Clinic
Hosted by Rita Marinello
A Nationally Board Certified Functional Medicine Health Coach & a Kripalu Yoga Instructor.
“I truly believe that Food Is Medicine and have seen it work 1st hand.
My goal is to give you a “taste” of feeling good so that after this cleanse you can transition into wanting to hold onto some of these changes and continue to stay curious about which foods make you feel your best!” – Rita Marinello
Feel Fresh, Light, Clear and Energized!
Why do a Cleanse?
A cleanse is a great time for you to slow down. A time to give your digestion a rest. It activates your system for detoxification and boosts your immune system. By letting go of foods that cause inflammation in your body. When you flood the body with foods that are healing, nourishing and anti-inflammatory foods, you begin to quiet your systems down, lighten the load on your internal organs and releasing the built-up accumulation of toxins. Eating this way, even if it is for just 5 or 10 days, will ultimately result in clarity, improved digestion & immune health, clearer skin, decreased cravings and a sense of renewed energy.
Boost immune function
Slows down inflammation
Jumpstart your healthy eating and weight loss
Slowing down the aging process
Discovers hidden food sensitivities
Reducing headaches, PMS
Prevent seasonal allergies
Clear up congestion, allergies.
Help eliminate aches and pains in your body.
Increases your awareness of the foods you are ingesting.
Feel amazingly refreshed and light in your body!
What’s included in these Cleanses?
A Detox Food Plan of Comprehensive Guide explaining in much more detail about Detoxes and why they work. (for10 Detox only)
Shopping List & Recipe Guide
Daily Insights & Nourishing Tips
Support by likeminded people in an online community.
Phytonutrient Spectrum Food Guide.
A Food Reintroduction – Symptom Tracker
Support after you reintroduce foods back in a few weeks later to see how you are doing and to discuss ways to help maintain some of your changes.
Where will you do this?
In the comfort of your own home.
This is a Virtual Group Cleanse, so you can join us from anywhere in the world.
What foods WILL you be consuming?
You will focus on eating all Clean Whole Foods, Fresh Fruits & Vegetables, Quality Proteins, Quality Fats, High Fiber, Legumes & Grains, Organic Soy, Fermented Foods, and Nuts & Seeds.
Coffee is allowed on this plan (1-2 cups a day, no sugar or cream)
BulletProof Coffee is also encouraging (Ghee, MCT Oil & Collagen)
Teas - Green Teas, Dandelion Tea, Detox teas and Kombucha also recommended.
Eggs - are allowed on this cleanse, unless, you think you have some digestive issues, you may want to eliminate them as well for 10 days.
What food will you NOT be consuming?
The following foods tend to promote an inflammatory response or imbalances in the body.
• Dairy • Gluten • Sugar • Corn
• Peanuts • Alcohol • Processed Foods
Reintroduction Phase after the Cleanse.
We will remove these foods, then at the end of the cleanse, we will reintroduce them one at a time over a 2-3 days period to see how your body responses to them individually, helping you to understand which foods work best in your body. Make Sense?
This Cleanse is NOT about deprivation or calorie restrictions. You’ll get to enjoy plenty of whole, unprocessed, delicious foods while feeling satisfied and fulfilled.
**Remember it’s always recommended that you check in with your Dr. regarding your specific medical conditions prior to starting any program like this.
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More questions about this Cleanse?
Will there be special ingredients or supplements required for this Cleanse?
You will be able to buy all your foods at the grocery store, health food store and or farmers markets. Supplements are not mandatory for this cleanse however, it can support a deeper cleanse. I will provide a list from Dr. Mark Hyman on which ones he recommends during a cleanse and provides the links for you on Amazon.
Can I do this Cleanse while I work all week?
Absolutely! You might want to set aside a few hours on the weekend to prepare a few dishes - this will make it very easy to follow the protocol. Of course, if it is possible to slow life down a bit during this week - that would be ideal. Make fewer commitments, go to bed earlier, schedule some "me-time". Most importantly, ask for support from your spouse, friends, neighbors, and children. One way to make it easier is to get a friend or neighbor to sign up with you. This way the two of you can trade off food preparation each day. This is also a great way to receive additional support.
How much preparation is required?
There will be a little bit of difference in your food prep for this week. More cutting and chopping than usual. You can do most of the prepping on the weekend to prepare you for the week. You do not have to do a lot of cooking every day.
If you cook for your family, there will be extra prepping and cooking. While many of the recipes can be enjoyed by everyone you may be making some extra meals just for yourself.
If you do the cleanse with your partner or a friend, you can share the cooking. You can get together on Sunday to do the prep then take turns cooking so you are only cooking dinner every other day for the both of you. Having someone to do the cleanse with is very supportive and fun!
Do I need to have a special blender? I do not own a Vitamix or a juicer.
No, you do not need a Vitamix or juicer. Any regular blender will work.
Will I experience any side effects? How will I feel?
How you’ll feel on this cleanse depends largely on what you’re eating now. If you tend to consume a lot sugar, processed foods and alcohol on a daily basis you may have a period of withdrawal that could include headache, irritability, fatigue, and cravings. This is a good sign! Toxins are being released from your body. This usually occurs on the 2nd or 3rd day. Most people after the first couple of days feel great, have better sleep, and more energy than they’ve had in years.
Will the Cleanse make me "run" to the bathroom?
Everyone has different bowel habits. Some people eliminate 2-3 times per day, while others eliminate less frequently. The cleanse is very gentle and not designed to make you run constantly to and from the restroom. You will be able to maintain a fairly normal schedule.
Will I lose weight?
People often do lose weight when they do a cleanse like this.
You most likely will have more energy and feel in a better position to lose those extra pounds.
How will I know what to do?
You will get a step by step, day by day plan. There are many recipes to choose from, so you can decide what you like. If you want an exact menu that is there for you, too. We will also be sharing as a group...additional recipes, photos & ideas.
How will I get support?
We will have a shared Facebook Messenger Group, where you can share your journey and receive support from me and other cleansers. I will also be available via text and email throughout your process to offer support. At the end of the detox, you will receive a special invite to our Facebook Group where we will continue chatting and posting about more tips!
When will I receive the materials?
All the material for your cleanse will be emailed to you directly (guidelines, food plans, recipes, shopping lists, etc.) starting the Friday before your Monday cleanse.