Spring is nature’s new year! Download this free PDF to start a self care cleansing diet today. Make sure you are keeping a food journal from Day 1, so we can see what foods cause reactions and what foods give you energy.
Make sure you are following the plan to the best of your ability. Remember: Easy does it is key. When we stress, we inflame our intestinal lining.
Remember to keep a journal, a binder, or an Excel spreadsheet to keep track of when we are adding in supplements. Remember to reduce supplements if you experience too much “die off”. This means you may feel tired; have headaches, loose stool, or constipation, or experience poor sleep or moodiness.
You can always reduce or cut back on a supplement as this is a marathon and not a sprint.
We start working on the foundation first by supporting your body, doing the detox tools daily, and getting clear on which foods are working for you.


Coconut Oil – Cook with coconut oil and consume coconut oil, if tolerated. (3 tablespoons by mouth per day to kill pathogens naturally).
Pumpkin Seeds – Pumpkin seeds kill parasites. It is best to consume 1/4 cup daily as a late afternoon snack or make pumpkin seed milk in a Vitamix with water, 1/4 cup pumpkin seeds, cinnamon and stevia (if needed).
Cloves and Cinnamon – By cooking with each of these spices or adding them to a smoothie or drink you are naturally killing microbes that are wreaking havoc on your system.
Turmeric – By adding 1 tablespoons of turmeric to your foods, you are using one of the most powerful antimicrobial and anti-inflammatory spices.
Maine Coast Sea Vegetables – I like to buy the sprinkles (you can find them online at Amazon.com or at your local Whole Foods). Add kelp, dulse, or any of the combinations for supporting your thyroid and adrenal health – http://www.seaveg.com/shop/index.php?main_page=index&cPath=18
Chlorophyll – Add 1 tablespoon to water and consume twice a day or add to a juice. You can buy this at Amazon.com, too, and this will help with energy.


Liver Support
Adrenal Support
Gut Killers

FRUIT: Fruit digests itself, passing through the digestive system within 20 minutes. By eating fruit alone, you avoid fermentation occurring in the belly. Fermentation can lead to gas, rob you of energy and slow down your digestion.

EAT STARCHES AND VEGETABLES: Foods such as baked potatoes, sweet potatoes or sweet corn should be eaten alone, with a vegetable or with a small amount of fat. It is advised to eat starches {carbohydrates}, such as quinoa, buckwheat, brown rice, millet or amaranth only with vegetables as starches require different digestive enzymes than proteins.

PROTEIN AND VEGETABLES: Unlike starches, proteins require an acidic environment for ideal digestion, so it is best to eat protein with vegetables and a healthy fat. When you add a starch, you force your body’s natural enzymes to compete to digest your food.


How to soak grains, beans, seeds, and nuts:

Add the grains, beans, seeds, or nuts* to a bowl of warm or room temperature water.
Add 1-2 tablespoons of lemon juice or Bragg’s raw apple
cider vinegar.
Soak the grains, beans, seeds, or nuts* for 12-24 hours.
Leave the bowl sitting on your countertop.
Empty the grains, beans, seeds, or nuts into a colander, and rinse
at least 6 times to remove any remaining phytic acid.
Cook the grains, seeds, or beans as usual, or store the seeds or nuts* in your fridge for 1-2 days.


If you have a high speed blender, add all of the ingredients in the order they are listed (WITHOUT the ice). Blend until smooth. If you want your smoothie to be colder, add ice cubes, then blend.

If you DO NOT have a high speed blender, add the almond milk, banana, apples, and dates to the blender. Blend until smooth. Feel free to add a few more tablespoons of almond milk to get the mixture going, if needed. Then add pumpkin seeds, hemp protein, and spices to the mixture and blend well. If you would like your smoothie to be colder, add ice cubes and blend well.

For each smoothie, simply blend all of the ingredients in a high-speed blender or normal stand-up blender. Feel free to add water to reach your desired thickness. Use organic produce whenever possible. Each smoothie recipe serves two people or may be used as a substitute for one large meal.

Protein is important in the morning. You can add extra protein to any smoothie by including a scoop of your favorite protein powder. Try hemp protein by Nutiva, Rockin’ Wellness, Sunwarrior or pea protein. You can also use 3 tablespoons of hemp seeds. Make your smoothie colder by adding 3 to 5 ice cubes.

Looking for a few ideas to add to your smoothie? Add in a teaspoon of any one of the following:

hemp seeds
flax seeds
chia seeds
bee pollen
unsweetened shredded coconut
raw cacao powder
raw honey
superfoods (maca, lucuma, wheatgrass powder)
matcha powder
detox greens: dandelion, parsley, cilantro, radish
sprouts of any kind
camu camu for vitamin C
protein powder
goji berries, currants, dates  (limit if weight loss is desired)

Feel free to add fruit to any vegetable smoothie to add sweetness. Try 1/2 cup berries, 1/2 apple, or 1/2 banana.


Cultured foods and drinks

Coconut Yogurt Kefir
(Adapted from nomnompaleo.com)
Serves 2

1 15-ounce can coconut milk (BPA-free can)
1 probiotic capsule (at least 50 billion)

REFRIGERATE YOUR CANNED COCONUT MILK. Refrigerate the coconut milk for about an hour while it is still in the can to create a thicker yogurt.

STORE YOUR COCONUT MILK. Remove the coconut milk from the can, and place it in a sterilized jar. Add the contents of the probiotic capsule. Mix the contents well, and tightly close the jar.

INCUBATE YOUR YOGURT. Place your jar of coconut milk in the oven with the light on and tightly close the door. Do not turn the oven on. A closed oven with the light on generates heat of about 105 to 110° Fahrenheit. Incubate your yogurt for up to 24 hours.

Homemade Coconut Water Kefir
Serves 2-4

4-cup glass jar with wide opening and strong screw cap or swing-away lid
1/2 cup water kefir grains (available at http://www.culturesforhealth.com/water-kefir-grains.html)
2 to 4 cups fresh young coconut water

FILL JAR WITH YOUNG COCONUT WATER, and add your water kefir grains. Stir with a non-metal spatula as the metal with damage the grains.

Make sure the jar is airtight, and let it stand for 24 to 48 hours (the longer the brew, the more healthy bacteria you have cultured).

STRAIN THROUGH A PLASTIC SIEVE and fill bottles with the cultured coconut water. Make sure the bottles are airtight.

Refrigerate for 1-2 days, and serve chilled.
To make lemon or lime coconut water kefir, add 1/4 cup lemon or lime juice to 1 quart of coconut water kefir.

To make cherry coconut water kefir, add 1/2 cup cherry concentrate to 1 quart of coconut water kefir.

Homemade Cultured Vegetables
Naturally Cultured Beets
Adapted from www.culturesforhealth.com

Makes approximately 1 quart
10 medium or 3 large beets, cooked, skins removed, chopped or shredded
3/4 cup water
1 tablespoon sea salt

Dissolve the sea salt in water then place the beets in the jar and pour the liquid over the beets. Ideally the beets should be submerged under the liquid. Ferment for 3 to 10 days at room temperature.

Once the fermentation period is complete, the beets can be removed to a storage container if desired. Store cultured beets in the refrigerator or root cellar.


Drink one cup of warm water with lemon and take probiotics. {Please note that if you add ACV to your water you will want to take your probiotic 45 minutes after.}

Smoothie {Please keep this simple and stick to simple ingredients and no more than 1 fruit and 1 vegetable as this hampers digestion.}
Chia pudding
Green juice
Coconut Quinoa Breakfast Bowl: ½ cup cooked quinoa warmed with (canned, unsweetened) coconut milk, add cinnamon & stevia to taste, top with 1/8 cup of toasted pumpkin seeds or almond slivers
Almond Flour Pancakes with coconut milk and cinnamon
½ Avocado & Cultured Vegetables
Miso Soup with Kelp & Dulse Sprinkles
Coconut milk Kefir Smoothie
Miso Soup with a bed of greens


Add 1/8 cup cultured vegetables to each meal
Sprouts, Avocado & Kim Chi rolled in lettuce or nori sheets. Add sprouts, ½ avocado and cultured veggies to a collar or lettuce leaf and then roll.
1 cup brown rice or quinoa with ½ avocado, hemp seeds and dulse flakes.
Raw Avocado Soup with cup cultured vegetables topped with hemp seeds.
Kelp Noodles with Tahini: Combine in a bowl kelp noodles, add 1/8 cup tahini, chopped carrots, cucumbers and cultured vegetables on a bed of mixed greens. Top with avocado for an extra boost of energy.
Brown Rice Tortilla with ½ avocado, sprouts, cultured vegetables, lettuce and tomato.
Simple Salad: steamed string beans, nutritional yeast, avocado and sprouts on top of 2 cups of mixed greens. For dressing whisk together olive oil, Bragg’s raw apple cider vinegar, chopped basil, garlic, and sea salt.
Carrot & Avocado Wraps with Nutritional Yeast: Add the 1/2 avocado with shredded carrot to a nori or collard, add 2 tablespoons of hummus with 1 teaspoon of nutritional yeast.
Quinoa with Green Beans: Steam green beans & add them to sautéed onions & garlic, combine with 1/2 cup of cooked quinoa, and sprinkle 1/8 cup of toasted pumpkin seeds or almond slivers.
Raw Sprouts & Salad: 2 cups of mixed greens with sprouts, avocado, chopped fennel, grape tomatoes and tahini drizzled.
Grilled Vegetables with Dulse: Grilled Asparagus, Onions, Fennel, Beets and hemp seeds with cultured vegetables
Warm Soup: ideal for assimilation of nutrients. Add your favorite protein to the soup such as sprouts, hemp seeds or protein powder.


Green apple, berries or low glycemic fruits
1/4 cup pumpkin seeds or sunflower seeds
20 almonds, pecans, or walnuts, soaked is ideal for optimal digestion and assimilation
Gluten-free rice cake with 1 tablespoon almond butter and cinnamon
Celery and hummus
Carrot sticks and hummus
1/2 cup of cultured vegetables with 1/4 avocado and 1 teaspoon kelp sprinkles
Cup of soup – miso soup with kelp sprinkles
Coconut milk kefir with vanilla extract and cinnamon
Quinoa with 1 teaspoon coconut oil and cinnamon


Have brown rice cooked or quinoa
Have veggies chopped in the fridge
Roast vegetables to make it easy
Mung beans, lentils, and low glycemic beans are easy to digest
Simple dips that are low glycemic and easy to digest, such as hummus, guacamole, and cilantro pesto


Dry Skin Brushing
This can be done before a shower or bath, or before bed, to release toxicity. Skin brushing improves the circulation and supports the liver.

Use a loofah, hot towel, or skin brush on dry skin. Work on one section of the body at a time, making very light circular strokes, working your way up towards your heart.

Sweat and Exercise
Commit to at least 15 minutes a day to exercise, sweat, get the blood moving, and purge toxins from your body. Try brisk walking, rebounding, jogging, cycling, or swimming. You can also sweat in a sauna, steam room, or a hot bath. Sweating releases toxins from the body, and regular exercise is essential for a healthy metabolism.

Tongue Scraping
This supports liver detoxification by removing unwanted bacteria from the mouth, thereby supporting digestion.

Epsom Salt Baths
Try an Epsom salt bath. Add 1/2 cup of Epsom salt, 1/2 cup baking soda, and a few drops of lavender oil to a warm bath, and soak for 30 minutes. Epsom salt relaxes the body, detoxifies the liver, and provides your body with the essential mineral magnesium, which is necessary for optimal relaxation, digestion, detox, and health.

Night plan

At least 3 times a week, journal or take an Epsom salt bath at night
Remember: You do not need to RUSH
Drink a cup of nettle tea with stevia or Manuka honey
Drink 8 ounces of water with lemon and a dash of sea salt before bed to enhance liver function
Morning plan

Wake up 30 minutes earlier
Say this: “I do not have to rush”
Prep your snacks for the day
Mid-day, break for one minute to breathe deeply


½ cup dairy free milk
½ cup dairy free kefir or dairy free yogurt (unsweetened)
1 cup spinach or any leafy green
1 teaspoon cinnamon
1 teaspoon vanilla extract
1 ounce aloe vera juice

Miso Soup with Sea Vegetables
Serves 2

5 cups water
½ inch ginger, diced
1/2 cup sliced radish
1 cup chopped chard, kale or other greens
5 teaspoons miso of your choice
2 scallions, thinly sliced

MAKE THE VEGETABLES: In a large pot add water, ginger and sliced radishes and bring to a boil. Once boiling lower to a simmer and let cook another 5 minutes.

MIX IN THE MISO: Add a few tablespoons of the water broth from the pot to a small bowl. Add miso to the bowl and mix in the miso to form a puree. Place the miso puree in the soup pot and simmer for 2 or 3 minutes (miso should not be boiled because it will kill the beneficial bacteria). Finally, add the greens and simmer for 2 more minutes and then remove from heat.

Top the soup with sliced scallions and serve.
Kale Sauté with Lemon and Sea Salt
Serves 2

1 bunch kale, stems removed and leaves sliced into strips
1 garlic clove, thinly sliced
2 tablespoons olive oil
1 tablespoon lemon zest
1 lemon, juiced
1 teaspoon fresh ginger, minced
Salt and pepper

Heat the olive oil in a large pan over medium heat. Add the thinly sliced garlic; sauté for 1 minute. Add the kale to the pan along with 2 tablespoons of water. Cook, stirring often for 2-3 minutes. Season with fresh ginger, lemon zest, sea salt, and pepper, to taste. Stir in the lemon juice and toss to coat evenly before spooning the kale into a serving dish.

The Cleanser SMOOTHIE

1 ½ cups dairy free milk
1 cup mixed greens
½ cup berries, fresh or frozen
½ cup cilantro
¼ teaspoon turmeric
Dash cinnamon
Juice from one lemon
Superfoods Greens
Serves 2

2 cups mixed greens
½ cup cabbage, chopped
½ avocado, chopped
1/3 cup celery, chopped
1/3 cup jicama, chopped
1/3 cup parsley and cilantro (combined), chopped
Juice of 1 lemon
2 tablespoons raw apple cider vinegar
1 teaspoon nutritional yeast
3 tablespoons hemp seeds
3 tablespoons dulse flakes (optional)

In a large bowl add mixed greens, cabbage, avocado, celery, jicama and fresh herbs. Top with lemon juice, vinegar, nutritional yeast, hemp seeds and dulse flakes, if using. Toss salad well to combine, and serve.

Creamy Roasted Vegetable Soup
Serves 2

1 zucchini, chopped
1 squash, chopped
2 carrots, chopped
½ yellow onion, chopped
1 tablespoon olive oil
1 teaspoon sea salt
1 cup dairy-free milk

ROAST THE VEGETABLES. Preheat oven to 400 degrees. Place vegetables on a baking sheet and drizzle with olive oil and sea salt. Roast vegetables for 20 minutes.

PREPARE THE SOUP. Place roasted vegetables into a blender and blend, slowly add in the milk to get a creamy consistency. Once you have your desired consistency, serve.

Oatless porridge
½ cup dairy free milk
2 tablespoons shredded coconut
2 tablespoons chia seeds or flax meal
½ banana, mashed
¼ cup berries of choice
Dash cinnamon

Take out a bowl and mash ½ banana, top with dairy free milk, shredded coconut, chia seeds or flax meal, top with berries and a dash of cinnamon and serve.

Warm version: Add mashed banana and dairy free milk to a pot on the stove and warm for 2-3 minutes. Place in bowl and top with remaining ingredients.
Carrot & Ginger Soup
Serves 2

2 Tablespoons olive oil
½ yellow onion, chopped
2 inches ginger root, minced
1 garlic cloves, minced
3 cups vegetable or bone broth
1 apple, cubed
½ pounds carrots, peeled and chopped
Sea Salt & ground pepper
In a large pot over medium heat add olive oil and sauté onion until translucent, about 3 minutes. Add garlic and ginger and sauté another minute until fragrant.

Add vegetable stock or broth, carrots and apple and cook for 20-30 minutes. Place soup into a high speed blender and blend until smooth or keep as a chunky soup.

Vegetable Sauté with Coconut Oil
Serves 2

2 carrots, thinly sliced
1 cup snow peas, trimmed
1 yellow onion, chopped
1 zucchini, thinly sliced
1 yellow squash, thinly sliced
1 tablespoon coconut oil
Sea Salt and pepper to taste

Place a large pan over medium–high heat. Add coconut oil, then add onions and sauté 2 minutes. Add carrots, snow peas and squash and sauté 8-10 minutes until vegetables soften. Season with sea salt and pepper and serve.

***If you’d like to repeat the Three Day Cleansing Plan, you may, save any leftovers, and extend your plan to 6-7 days.

© Copyright 2020-2024. Dawn Boiani DBA Buddhist Somatics/ Sakura Designs, LLC. *Disclaimer- All Content is the personal reflections, political positons and views soley of Dawn Boiani
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