Chapter Number
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Copyright
Disclaimer:
The information contained within this eBook does not provide
medical advice, diagnosis, treatment or replace a
one-on-one relationship with a qualified healthcare professional.
Always seek the advice of your doctor or other qualified health
care provider before following this plan. These guidelines are not
formulated to suit any medical conditions, nutrient deficiencies,
allergies or any other food related health problems. These guidelines
are not suitable for anyone under the age of 18 or pregnant and
nursing women. Never disregard professional medical advice or
delay in seeking it because of something you have read in this
eBook.
The authors cannot guarantee that the recommendations
provided in this eBook will provide you with the benefits
mentioned. Causes for being overweight or obese vary from person
to person. Whether genetic or environmental, it should be noted
that food intake, rates of metabolism and levels of exercise and
physical exertion vary from person to person. This means weight
loss and wellbeing results will also vary from person to person. No
individual result should be seen as typical. The authors shall have
neither liability nor responsibility to any person with regards to any
loss or damage caused by the ideas, advice, suggestions, information
or recommendation of any products contained in this eBook.
Should you decide to follow the advice provided in this eBook, you
shall do so at your own risk. By reading this eBook, you agree to be
legally bound to all the statements made above.
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Disclaimer
5
Introduction
14
What to expect
18
12 Day Schedule
22
Shopping List
24
How to make a smoothie
28
Recipes
41
Snacks/Optional Meal
46
Hydration
50
Exercises/Activities
56
How to stay motivated
62
Coming off the detox
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Contents
Hello and welcome to your 12 Day Smoothie Slim Detox!
First off, congratulations for taking the first step towards the best
possible version of you! They say that the hardest step on any
journey is the first one, and by purchasing this eBook you have
already taken that first step. You have decided to make a change and
by the end of these 12 days you will have taken a huge leap towards
reaching your goals. You can rest assured that everything you need
to know about the next 12 days is provided within this eBook.
First, it is important to take a bit of time to learn more about the
plan so that you will have a clear understanding of what you will be
doing in the next 12 days and why.
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Introduction
What does detox mean?
The definition of detox is “a process or period of time in which one
abstains from or rids the body of toxic or unhealthy substances;
detoxification”.
Do I really need to detox?
You might think that you lead a fairly healthy lifestyle but there’s
a high chance that your body is toxic. You might also think that
this doesn’t matter too much but it can have a huge impact on your
energy levels, health and weight loss efforts. Here are some signs
that your body is toxic:
Difficulty losing weight or stubborn weight gain (despite exercising and cutting calories)
 Feeling fatigued and struggling to get through the day (coffee
and sweet fixes will actually make your body more toxic)
 Feeling irritable
 Headaches
 Digestive problems
 Body odour or bad breath
 Constipation
 Cravings
 Skin problems such as breakouts, acne and rashes
 Loss of mental clarity and motivation
 Regular muscle aches and pains

These problems may not seem serious enough to warrant a trip
to the doctor (or you may have been and were told that there is
nothing wrong with you) but they will still wear away at your
resistance and ultimately affect your quality of life.
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Introduction
How did my body become toxic?
Every time you eat or drink there is a high chance that you are also
putting toxic substances into your body. There are at least ten toxins
that we put into our bodies on a regular basis. Some we might even
not think of as toxic and dangerous to our health.
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Caffeine
Yeasty white bread
Sugary colas and diet drinks
Canned food
Processed meats
Fermented milk products such as cheese
Roasted nuts
Fried foods
Alcohol
Smoking cigarettes
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Introduction
Can’t the body naturally detox itself?
Our bodies naturally detoxify every day. Detoxification is one
of the body’s most basic automatic functions of eliminating and
neutralizing toxins. Unfortunately, in the modern world that most
of us live in our bodies have a hard time keeping up. Besides the
mentioned toxic foods, there is also a lot of pollution found in the
air and water. If you also add alcohol, smoke and drug (recreational
and medical use) the body systems and organs that were once
capable of naturally cleaning out unwanted substances are now
completely over-loaded to the point where toxic material remains
inside our tissues. Yes, the body can naturally detoxify itself, but
it can not efficiently deal with so many unnatural, manmade
substances.
Why do some people say that detoxes do not work?
Unfortunately, in recent years the word “detox” is often incorrectly
used to sell unhealthy diet plans, pills and powders. People attach
the word detox without actually knowing or following the key
principles of a real detox, which has caused confusion over its
effectiveness. It is important not to confuse the 12 Day Smoothie
Slim Detox with other “detox” plans such as supposed tea detoxes or
juice detoxes. This is NOT a fad diet; it is a kick start to a healthier
lifestyle. When I use the term detoxification, I do not mean fasting,
purging or starvation and definitely do not recommend these. All of
these methods can be dangerous and it undermines the body’s ability
to detoxify naturally by depriving the body of adequate nutrition.
For example, here is a comparison of the 12 Day Smoothie Slim
Detox plan vs. a standard juice detox.
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Introduction
12 Day Smoothie Slim Detox
Standard juice detox
The whole fruit/vegetable is
Only the juice of the fruit/
consumed
vegetable is consumed
*There is no wastage with smoothies. With juices, a lot of the fruits is
thrown away.
Complete with fiber and all
Fiber & many nutrients have
nutrients
been removed
*Fiber is critical for proper digestive function, it also helps prevent
certain diseases and weight gain.
Not highly susceptible to
Highly susceptible to oxidation
oxidation
*It is often advised to drink a juice as soon as possible after making it.
The reason for this is that juices are highly susceptible to oxidation due
to the way they are processed. Smoothies do not oxidize as fast and
maintain the majority of their nutrients for longer periods of time.
Lack of fiber = fast sugar
Fiber slows sugar absorption
absorption
*The fiber in smoothies slows sugar absorption to a healthy level, the
lack of fiber in juices mean they can essentially become a concentrated
sweetener.
Provides protein and lasting
Lacking in protein & long-term
energy
energy sources
*Smoothies will give you the energy to fuel a workout, juices do not give
you the same energy. They are also lacking in protein.
Leave you feeling full up
Do not fill you up
*Smoothies fill you up and keep you satisfied until your next meal. Juices
do not. Part of the reason is that a smoothie contains fiber, as well as all
of the other nutrients that would otherwise be lost in the discarded fiber
if juicing.
A complete meal
Not a complete meal
*Smoothies can be meals. Technically you could swap out your breakfast
or lunch for a smoothie every single day for the rest of your life if you
want. However, juicing is only a temporary diet or snack. The thick
texture of smoothies feels like and digests like a proper meal, where
juices do not.
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Introduction
Why is detox essential for weight loss?
By lowering your toxic load through detox, you put yourself in a
much better place for weight loss success. A detox is actually one
of the best ways that you can assist your body to lose weight and
actually keep it off. Unfortunately, a lot of people attempt to lose
weight not realising that without detoxing the body first they are
potentially setting themselves up for failure. Your body naturally
wants to protect you from having lots of toxicity. How does it
do this? It stores toxins in your fat cells to keep them out of the
way. This works well right until you start to lose weight. As fat
cells are burned, the toxins get dumped back into the bloodstream.
For someone that has a high level of toxicity, this can lead to
extreme levels of inflammation. This can lead to problems such as
a slow metabolism and make you less sensitive to the hormones
that regulate your appetite. Here are some of the ways in which
eliminating toxins can help with weight loss.
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Helps heal digestive system imbalances that contribute to weight loss failure.
Balances blood sugar levels - high blood sugar levels lead to fat storage and cravings.
Allows you to enjoy the taste of healthy food again - junk food dulls the taste buds. When these items are removed we
are awakened to the taste of whole, nourishing food.
Eliminates junk food cravings - when you can taste and appreciate the flavour in wholesome food, you don’t desire the bad foods in the way you used to.
Helps you to get rid of stress and negative emotions that lead
to weight gain - a detox is a great opportunity to take some well- deserved self-care time, rest and reflection.
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Introduction
Why does the 12 Day Smoothie Slim Detox work so well?
The most effective weight loss plans should focus on both fat loss
and detoxification, which in turn lead to improved overall health.
The 12 Day Smoothie Slim Detox has been specifically designed
with both of these points in mind. This plan will not only assist
with accelerating weight loss but help to heal and detoxify the body
naturally leading to long-term results.
The 12 Day Smoothie Slim Detox feeds the body with foods that
help it cleanse itself, while at the same time provide it with the
vitamins and minerals it needs to function at its best. By consuming
mainly blended fruits and vegetables for 12 days, you are giving
your digestive system a rest as blended food is so easily digested.
This means that nutrients are easily absorbed into your body and
energy is directed away from digesting food and towards healing
your body. This also means that you should have a huge energy
boost while on this plan. The consumption of fruits and vegetables
will also boost your water and fiber intake - all great things for
weight loss, digestion and skin. Raw fruits and vegetables have
more nutrients than cooked produce, which will really help you to
feel nourished after every drink.
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Introduction
The key principles of the Smoothie Slim Detox are:
 All 3 meals per day will be replaced by a nourishing detox
smoothie*
 All ingredients are raw, consisting mainly of fruit and
vegetables
 Organic produce is used where possible
 Light detox snacks can be eaten in-between meals
 Use spring or purified water in the smoothies if possible
 Alcohol will not be consumed during the detox
 Caffeine is not recommended during the detox
 Organic herbal teas can be consumed during the detox
*For those not wanting to do the full version of the detox, a healthy
meal can be eaten once per day see page 43 for healthy meal options.
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Introduction
After completing your 12 days you can expect to enjoy
the following benefits:
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Weight loss - on average, users of the plan experience a weight loss of 8-16lbs (approx. 3.5-7kg)
A flatter, slimmer stomach
Increased energy levels
Flush out months of toxins
Easier future weight loss
No more / greatly reduced junk food cravings
A new appreciation and taste for healthy, wholesome foods
Clear, glowing looking skin
A great sense of accomplishment and achievement
You should now have a greater understanding of the importance
of detoxing and the basic principles of your plan.
Right, are you ready to get started?
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Introduction
Let’s get started!
On the following pages you will find all the information that you
need for the next 12 days including your Smoothie Slim Detox
schedule, shopping lists, preparation tips, recipes, exercise
suggestions, motivation techniques plus information on coming off
the detox once you have finished the 12 days.
What should I expect during the plan?
While the results of this plan are very rewarding, it is important to
remember that the next 12 days are unlikely to be easy throughout.
At some stage during the next 12 days you are likely to have
cravings for solid and unhealthy food. In my experience days 1-4
prove to be the most challenging while your body adjusts to the
detox. During this time, it can be tempting to quit and “start again
on Monday”. I urge you to hang in there! After day 4 these cravings
should be gone or greatly reduced. You should also be starting to
enjoy some of the amazing benefits of the plan (such as a slimmer
tummy and feeling healthier and energized). You will find yourself
focusing on these positives rather than missing your old eating
habits.
Your individual experience will vary depending on your usual
eating habits and lifestyle. For example, a person who is used to
eating a lot of junk food and big meals will find the transition more
difficult to deal with than someone who already eats relatively
healthy and already incorporates smoothies into their daily routine.
Whichever stage of your ‘journey’ you are on, I invite you to
welcome these challenges as a test of your willpower, selfdiscipline
and strength. Later in this eBook you will find a section
offering helpful tips on ways to keep motivated throughout the
detox.
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What to expect
Detox symptoms
During the next 12 days you may experience what is known as
detox symptoms. Detox symptoms are a natural part of the
detoxification process. Please do not be put off by this, in my
experience the detox symptoms were always very mild and only
present intermittently during the first 3 days. You may not
experience all (or any) of these symptoms, each person reacts
differently to a detox and this depends somewhat on how “toxic”
your body is to begin with. Try to view any detox symptoms as a
positive sign that you are making progress! Here is a list of possible
detox symptoms to help you recognize them when/if they occur,
plus tips on how to avoid them.
Important note:
Although these symptoms are widely recognised as typical and
harmless detox symptoms, please do not hesitate to contact your
doctor if you have any serious concerns regarding your health.
Skin breakouts - During the detoxification process the body needs
to get rid of toxins. As the skin is the largest organ for elimination,
your body may release built up toxins through your skin. Don’t
worry, the breakout will typically only last for a few days. One way
to avoid breakouts is to ensure that you are having frequent bowel
movements to rid your body of the built up toxic waste. You may
use a natural laxative product to assist with this.
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What to expect
Gas and bloating - Gas and bloating are common symptoms of
suddenly increasing your fruit and vegetable intake. This should
subside within a few days. One way to avoid gas and bloating is
to take your time over drinking your smoothies, try not to rush
them and aim to “chew” them as this motion will stimulate the
digestive process.
Headaches - This is a common symptom within the first few days,
especially if you are used to drinking caffeinated products such as
cola and coffee. Even a small decline (50-100mg) in the amount
of caffeine a person usually consumes can result in a mild
headache. Try to work through this, but if you feel the headache is
unbearable, then you may take a mild painkiller such as
paracetamol. Remember to drink plenty of water and sleep.
Food cravings - This is also a common symptom where you will
day dream about all the food you would love to eat, including junk
food! This is all a normal part of the withdrawal process and should
only last a few days. As your body adjusts to your new eating habits
you will find yourself desiring less unhealthy foods and more whole,
nutrient dense foods. If you find yourself on the verge of breaking,
try snacking on some raw veggies, fruits or a handful of nuts and
seeds. Try to keep your mind busy and don’t spend too much time
sitting fantasising about that burger and chips.
Constipation - This should subside once your body adjusts to the
increase in healthy food and fiber - usually within a couple of days.
If symptoms persist, it is important to get things moving again.
Constipation relief products such as ‘Mag 07’ are a popular
choice.
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What to expect
Fatigue - While this detox plan is designed to increase your energy
levels, you may find yourself feeling fatigued in the beginning.
Eliminating toxins can make you feel drained. It is important not to
over exert yourself during the next 12 days, take this opportunity to
enjoy some well-deserved relaxation and self-care time!
Emotional disturbances - For many people eating is used as a form
of comfort to distract from an underlying problem. So during a
detox this problem or other problems may arise.
Irritability - As mentioned, the next 12 days will prove challenging!
You may find yourself feeling irritable and a bit cranky during the
first days. It may be a good idea to clear your social schedule of any
parties or events where there will be food or alcohol. This
means less temptation to break your detox plus sufficient sleep is
important during this time.
Muscle tightness - Your muscles may become tight and ache due
to toxin irritation. Please refer to the exercise/activities section of
this eBook for tips on how to relieve these symptoms.
If these detox symptoms prove to be too strong you may want to
include one light healthy meal per day. Please refer to page 43.
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What to expect
Your 12-day schedule
Here is your schedule for the next 12 days! It is important to follow
this plan as closely as possible to achieve optimum results.
Drinking a smoothie or eating a snack every 3 hours during the day
will help keep your metabolism and energy levels fired up.
Below is an example of how to spread your smoothies/snacks out.
You can adjust this to suit your own schedule, just aim to maintain
an approximate 2.5-3 hour spacing between the smoothies and
snacks.
Time
6.45am
7am Breakfast
10am
1pm Lunch
4pm
7pm Dinner
9pm
Day
1
2
3
4
5
6
7
8
9
10
11
12
What to consume
Warm lemon water (Recipe page 47)
Smoothie of the day
Snack (Options page 41)
Smoothie of the day
Snack (Options page 41)
Smoothie of the day
Herbal tea (Options page 48)
Smoothie of the day
The Tropical Burner
The Kiwi Kick-Start
The Berry Blaster
The Mint Breeze Booster
The Strawberry Shaper
The Exotic Energizer
The Sweet Slimmer
The Hawaiian Health Shake
The Lean Dream
The Citrus Cleanser
The Mango Melter
The Banana Blitzer
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Exercise/Activity
Exercise
Rest or Activity
Exercise
Rest or Activity
Exercise
Rest or Activity
Exercise
Rest or Activity
Exercise
Rest or Activity
Exercise
Rest or Activity
12 Day Schedule
When is the best time to start the detox?
You can start your detox on any day of the week that you choose!
Monday is often a popular choice as it symbolises a fresh week
and a new start! If you work Monday-Friday, you may also want to
consider starting on Saturday as you will then have two days to
adapt to your new regime before returning to work on Monday.
It may be tempting to have a huge food binge the day before
your detox begins, however I would recommend against this. It is
kinder to give your body a gentle transition, so try not to eat in too
much excess the day before. It is also not a good idea to go out
drinking the night before your detox begins, there would be
nothing worse than starting your first day feeling sick and with a
headache!
If you do not plan to start the detox for a few days, then you can
add in extra preparation by adding an extra piece of fruit or
vegetable to your meals each day. If you are a regular coffee
drinker you may find it easier to slowly wean yourself off coffee
about a week before you begin the detox.
It is not a good idea to start the detox if you have to attend a
social event during this time that will involve consuming solid food
and alcohol. You will not achieve optimum results if you suddenly
stop and start the plan. It can also make you feel unwell/suffer from
stomach pains if you suddenly eat a big meal when you have only
had smoothies for several days. Later in this eBook I will discuss the
best techniques for coming off the detox!
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12 Day Schedule
Important preparation tips
Being organised will help you to achieve success during the next
12 days. I have written you a shopping list that will provide you
with the exact items you will need to purchase for the next 12 days.
If you will be out all day, it is important to prepare your entire days’
worth of smoothies in the morning to take with you. As a rule,
smoothies are best when consumed the same day, but you can
prepare a couple of days’ worth in advance if needed. You must
keep your smoothies refrigerated as much as possible.
If you will be short on time in the morning it is a good idea to
prepare the ingredients the night before. All you need to do is
measure out the ingredients and store them in a storage bag in
the refrigerator. The next morning you can easily add these to your
blender with the liquid required. Blend for 2 minutes and your
drink is ready! Drink a third for your morning smoothie and take
the rest with you for your lunchtime and dinner time smoothie.
Remember that you can also prepare some snacks to eat during
the day if you feel hungry between the smoothies. Please refer to
page 41 for suitable snacks.
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12 Day Schedule
Before beginning your 12 day detox remember to take a
“before” photo so that you can compare it to an “after” photo
once you finish. You may also like to weigh yourself on the scales
and take body measurements with a measuring tape. If you
decide to weigh yourself during the detox, remember to do this
at the same time each day (morning recommended) wearing
the same amount of clothing to achieve the most accurate
reading.
Send me your before and after photos!
Each month I give away prizes on my website for your before and
after photos! (Example prize: $500) If you would like to enter,
simply go to www.SmoothieSlimDetox.com. Good luck!!
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12 Day Schedule
Here is your shopping list for the next 12 days. It has been divided
into two parts, days 1-6 and days 7-12. This will ensure that the
produce you buy remains fresh.
Remember:
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Buy organic produce where possible
Buy fresh greens
Fruit can be fresh or frozen
If using frozen fruit, you can buy for days 7-12 in advance
Days 1-6
Fruits
9 small bananas
7 lemons
4 medium mangos (approx.
21oz/600g if buying precut
chunks)
3 medium pineapples
(approx 40oz/1.2kg if buying
precut chunks)
3 large oranges
2 medium pears
1 medium red apple
2 kiwis
16oz/450g mixed frozen
berries
16oz/450g strawberries
Vegetables
16 oz/480g baby spinach
2 oz/60g kale
Beverages
1 liter coconut milk
Other
7oz/200g ground flaxseed
Small bunch of mint
(0.2oz/5g minimum)
Ground cinnamon
Vanilla extract (optional)
Stevia
Herbal teas (caffeine free)
Extra vegetables/fruit/nuts/
seeds of choice for snacking
Plant based protein powder
(optional)
3 x 16 fl oz (500ml)
jars/bottles with lids for
storing smoothies (optional)
Meat/vegetables for daily
meal if doing modified version
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Shopping List
Days 7-12
Fruits
6 medium mango (31.5oz/900g if buying precut chunks)
4 large oranges
3 small bananas
2 medium peaches
2 medium pears
1 small pineapple (11.5oz/330g if buying precut chunks)
1 small watermelon
10.6oz/300g red grapes
31.6oz/900g strawberries
Vegetables
16oz/480g baby spinach
2oz/60g kale
Beverages
1 liter coconut water
Other
Extra vegetables/fruit/nuts/seeds of choice for snacking
Meat/vegetables for daily meal if doing modified version
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Shopping List
Smoothie making is pretty straight forward, but here are a few tips
to help you make the perfect blend!
You will need
Shopping list ingredients
A chopping board
A sharp knife
A tablespoon
A measuring jug, preferably
with ‘cup’ measurements
 A blender
 Approximately 3 x 16 fl oz (500ml) bottles to store smoothie
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Preparation

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Gather the ingredients required to make the recipe.
Wash greens and remove stems if using kale or large leafed
spinach. It is not necessary to remove the stems if using
baby spinach (using large stems can make your smoothie
taste bitter and stress the motor while blending).
Wash and chop fruit. If you are not using a powerful blender, chop the fruit up smaller to help with the blending
process.
Measure out liquid required.
Note:
Depending on the size of your blender you may need to divide
the recipes in half and blend twice so that it does not spill over.
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How to make a smoothie
Making the smoothie

No matter how powerful your blender is, you should always
start with the liquid in the bottom of the blender jar. Add in
greens and seeds (plus mint leaves for “The Mint Breeze
Booster” recipe). Blend together until all leafy chunks are
gone.

Add in remaining fruits and blend again until a smooth and
creamy consistency. If you are using a high speed blender
(approx. 1000 watt) you will only need to blend for 30-45
seconds. When using a regular speed blender,
you will need to blend for 1-2 minutes.

Depending on your taste preferences, you may want to add
some liquid stevia to sweeten the taste. All of the recipes
contain a good amount of fruit so will be naturally sweet, so
make sure you do a taste test before you add any
sweetener. If you add a sweetener, blend again for a few
seconds.

Pour a third of mixture into a glass to drink for your
morning smoothie. Pour the remaining mixture into a bottle(s) and keep for your lunch and dinner time smoothie.

Keep smoothie refrigerated as much as possible. A cool bag
can be handy to transport your smoothie.
Ideally drink smoothie the same day.
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How to make a smoothie
Extra preparation tips
Fruit/Vegetable
Apple
Baby spinach
Banana
Grape
Kale
Kiwi
Mango
Mixed berries
Orange
Peach
Pear
Pineapple
Strawberry
Watermelon
Preparation
Leave skin on and remove core
Add whole
Remove skin
Add whole
Remove stem
Remove skin
Remove skin
Add whole
Remove outer skin and white pith
Leave skin on and remove stone
Leave skin on and remove core
Remove skin and core
Remove stem/leaves
Remove rind and seeds
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How to make a smoothie
Top tips
Want your smoothie to be extra chilled? Try freezing some fruits
beforehand and add them straight to the blender when ready. If
using large fruit remember to chop them first and to peel and
slice bananas before freezing. Using big ice cubes to chill your
smoothie can be harsh on your blenders motor and will also
make the drink watery.
Get ahead by preparing the next day’s smoothie the night
before! Simply measure out/chop up the vegetables/fruit
required for the recipe and store in food bags in the fridge. Then
in the morning all you have to do is empty everything into the
blender, blitz for 2 minutes and it’s done!
If you were unable to purchase organic produce, make sure you
wash off the pesticides and waxes as best you can by thoroughly
scrubbing and rinsing each item. You can also buy special
cleansers from health food stores or vinegar.
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How to make a smoothie
RECIPES
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Recipes
DAY 1
The Tropical Burner
3 cups water (24 fl oz/720ml)
3 handfuls baby spinach (3oz/90g)
2 tbsp ground flaxseeds
Add above ingredients and blend on high for 1 min approx.
Then add below ingredients and blend on high for further 1 min
approx.
2 cups pineapple chunks (11.5oz/330g)
2 cups mango chunks (10.5oz/300g)
1 large orange
Taste test and add stevia to sweeten if required.
Divide equally into three to consume for breakfast, lunch and
dinner.
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Recipes
DAY 2
The Kiwi Kick-Start
3 cups water (24 fl oz/720ml)
2 handfuls baby spinach (2oz/60g)
1 handful kale (1oz/30g)
2 tbsp ground flaxseeds
Add above ingredients and blend on high for 1 min approx.
Then add below ingredients and blend on high for further 1 min
approx.
1 medium red apple
2 medium pears
1 small banana
2 kiwi
1 tbsp lemon juice
Taste test and add stevia to sweeten if required.
Divide equally into three to consume for breakfast, lunch and
dinner.
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Recipes
DAY 3
The Berry Blaster
3 cups water (24 fl oz/720ml)
2 handfuls baby spinach (2oz/60g)
1 handful kale (1oz/30g)
2 tbsp ground flaxseeds
Add above ingredients and blend on high for 1 min approx.
Then add below ingredients and blend on high for further 1 min
approx.
2 cups pineapple chunks (11.5oz/330g)
1 large orange
2 cups mixed frozen berries (10.5oz/300g)
Taste test and add stevia to sweeten if required.
Divide equally into three to consume for breakfast, lunch and
dinner.
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Recipes
DAY 4
The Mint Breeze Booster
3 cups water (24 fl oz/720ml)
3 handfuls baby spinach (3oz/90g)
2 tbsp ground flaxseeds
Add above ingredients and blend on high for 1 min approx.
Then add below ingredients and blend on high for further 1 min
approx.
3 cups pineapple chunks (17.4oz/495g)
3 small banana
20 medium mint leaves (0.2oz/5g)
Taste test and add stevia to sweeten if required.
Divide equally into three to consume for breakfast, lunch and
dinner.
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Recipes
DAY 5
The Strawberry Shaper
2 cups coconut milk (16 fl oz/480ml)
1 cup water (8 fl oz/240ml)
3 handfuls baby spinach (3oz/90g)
2 tbsp ground flaxseeds
Add above ingredients and blend on high for 1 min approx.
Then add below ingredients and blend on high for further 1 min
approx.
3 small banana
3 cups strawberries (15.9oz/450g)
¼ tsp ground cinnamon
1 tsp vanilla extract (optional)
Taste test and add stevia to sweeten if required.
Divide equally into three to consume for breakfast, lunch and
dinner.
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Recipes
DAY 6
The Exotic Energizer
2 cups coconut milk (16 fl oz/480ml)
1 cup water (8 fl oz/240ml)
3 handfuls baby spinach (3oz/90g)
2 tbsp ground flaxseeds
Add above ingredients and blend on high for 1 min approx.
Then add below ingredients and blend on high for further 1 min
approx.
2 cups mango chunks (10.5oz/300g)
2 small banana
1 large orange
Taste test and add stevia to sweeten if required.
Divide equally into three to consume for breakfast, lunch and
dinner.
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Recipes
DAY 7
The Sweet Slimmer
3 cups water (24 fl oz/720ml)
3 handfuls baby spinach (3oz/90g)
2 tbsp ground flaxseeds
Add above ingredients and blend on high for 1 min approx.
Then add below ingredients and blend on high for further 1 min
approx.
2 cups watermelon chunks (10.5oz/300g)
2 cups mango chunks (10.5oz/300g)
2 cups strawberries (10.5oz/300g)
Taste test and add stevia to sweeten if required.
Divide equally into three to consume for breakfast, lunch and
dinner.
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Recipes
DAY 8
The Hawaiian Health Shake
2 cups coconut water (16 fl oz/480ml)
1 cup water (8 fl oz/240ml)
2 handfuls baby spinach (2oz/60g)
1 handful kale (1oz/30g)
2 tbsp ground flaxseeds
Add above ingredients and blend on high for 1 min approx.
Then add below ingredients and blend on high for further 1 min
approx.
2 cups strawberries (10.5oz/300g)
2 cups pineapple chunks (11.5oz/330g)
2 large oranges
Taste test and add stevia to sweeten if required.
Divide equally into three to consume for breakfast, lunch and
dinner.
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Recipes
DAY 9
The Lean Dream
2 cups coconut water (16 fl oz/480ml)
1 cup water (8 fl oz/240ml)
2 handfuls baby spinach (2oz/60g)
1 handful kale (1oz/30g)
2 tbsp ground flaxseeds
Add above ingredients and blend on high for 1 min approx.
Then add below ingredients and blend on high for further 1 min
approx.
2 medium peaches
1 cup strawberries (5.3oz/150g)
1 cup red grapes (5.3oz/150g)
Taste test and add stevia to sweeten if required.
Divide equally into three to consume for breakfast, lunch and
dinner.
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Recipes
DAY 10
The Citrus Cleanser
3 cups water (24 fl oz/720ml)
3 handfuls baby spinach (3oz/90g)
2 tbsp ground flaxseeds
Add above ingredients and blend on high for 1 min approx.
Then add below ingredients and blend on high for further 1 min
approx.
2 large oranges
2 cups mango chunks (10.5oz/300g)
1 cups strawberries (5.3oz/150g)
Taste test and add stevia to sweeten if required.
Divide equally into three to consume for breakfast, lunch and
dinner.
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Recipes
DAY 11
The Mango Melter
3 cups water (24 fl oz/720ml)
3 handfuls baby spinach (3oz/90g)
2 tbsp ground flaxseeds
Add above ingredients and blend on high for 1 min approx.
Then add below ingredients and blend on high for further 1 min
approx.
2 cups mango chunks (10.5oz/300g)
1 small banana
1 cup red grapes (5.3oz/150g)
Taste test and add stevia to sweeten if required.
Divide equally into three to consume for breakfast, lunch and
dinner.
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Recipes
DAY 12
The Banana Blitzer
3 cups water (24 fl oz/720ml)
3 handfuls baby spinach (3oz/90g)
2 tbsp ground flaxseeds
Add above ingredients and blend on high for 1 min approx.
Then add below ingredients and blend on high for further 1 min
approx.
2 small banana
2 medium pear
1 cup mixed frozen berries (5.3oz/150g)
Taste test and add stevia to sweeten if required.
Divide equally into three to consume for breakfast, lunch and
dinner.
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Recipes
During the 12 days, you can also have 2 snacks per day in
between the smoothies.
I would recommend to have the first snack 3 hours after your
breakfast smoothie and the second snack 3 hours after your
lunch smoothie.
For each snack, choose from ONE of the following:
2 cups of vegetables (choose from below):
Cucumber
Celery
Lettuce
Carrot
Tomato
Snow peas
Bell pepper
Radish
Serve with:
2 tablespoons homemade hummus (healthy hummus
recipe on the following page) or 1 hard-boiled egg.
You may also add vinegar to the vegetables. Do not add excess
salt.*
*Use approx. ¼ teaspoon salt per day total.
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Snacks/Optional Meal
2 cups of fruit (choose from below):
Apple
Grapefruit
Berries (strawberries, blueberries, raspberries or blackberries)
Watermelon
Other:
1 handful of raw (unroasted and unsalted) nuts or seeds or
1.5 tablespoon natural peanut butter or half a medium avocado
or 1 protein shake - 1 scoop plant based protein powder (0.9oz/25g)
mixed with 8 fl oz/240ml water or plant based milk
Note: Only have this snack maximum once per day.
Healthy Hummus Recipe
1 can (15oz/425g) chickpeas or 1 ¾ cup of fresh cooked
chickpeas
2 cloves garlic
2 tbsp almond milk
Juice of half a lemon
2 tbsp tahini or ¼ cup sesame seeds
Salt + pepper, to taste
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If using canned chickpeas, drain, rinse, and set them aside.
Finely mince garlic cloves in food processor. Add in the
chickpeas and pulse until finely chopped.
Add in the almond milk, lemon juice, and tahini. Process until the hummus is completely creamy and smooth. Add salt and pepper to taste. Optional: Top with a sprinkle of paprika.
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Snacks/Optional Meal
The full version of the detox consists of replacing breakfast, lunch
and dinner with detox smoothies for 12 days. The full version of
the detox is what I followed to achieve optimum results!
However, you may prefer to do a modified version of the detox
and include one light, healthy meal per day. (Drink the third
smoothie for a snack instead).
Choose one (serve with either fresh salad or cooked
vegetables):
Approximately 4.2oz/120g of:
Skinless chicken breast
Skinless turkey breast
White fish
Tofu
Tempeh
Black beans
Always buy fresh meat (not processed) and organic if possible.
Best way to cook: Grill, poach or bake in the oven.
Seasoning: Do not add excess salt.* Use cayenne pepper, chili
flakes, onion, garlic, herbs, lemon or a low salt seasoning.
* Use approx. ¼ teaspoon salt per day total.
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Snacks/Optional Meal
Fresh Salad:
Lettuce or other salad leaves
Cucumber
Celery
Bell pepper
Onion
Tomato
Carrot
Radish
Choose from some or all of the salad options above. You can eat
as much salad as you need to feel satisfied and full.
Dressing: Stick to a vinegar based dressing.
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Snacks/Optional Meal
Cooked vegetables:
Broccoli
Asparagus
Mushroom
Bell pepper
Onion
Zucchini (courgette)
Cauliflower
Green beans
Snow peas
Brussels sprouts
Bok choy
Cabbage
Eggplant (aubergine)
Choose your favourite vegetables from above. You can eat as
much cooked vegetables as you need to feel satisfied and full.
Note: Stick to the options from this list and avoid starchy
vegetables such as potatoes.
Best way to cook: Steam, boil or roast in the oven.
Seasoning: Do not add excess salt*. Use cayenne pepper, chili
flakes, onion, garlic, herbs, lemon or a low salt seasoning.
* Use approx. ¼ teaspoon salt per day total.
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Snacks/Optional Meal
It is absolutely essential that you drink plenty of water during the
next 12 days. The smoothies should be seen as a meal and not a
drink replacement. Drinking enough water is a crucial part of the
next 12 days and you will not achieve optimum results if you
overlook this part.
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Help flush out toxins
Keep your metabolism fired up
Assist with weight loss
Get rid of bloating
Clear your skin
Help you feel full
Increase your energy levels.
How can I tell if I am drinking enough?
It may sound a bit unappealing, but a great way to tell if you are
drinking enough water is by the colour of your urine! If you are
properly hydrated your urine should be very pale/almost clear. If
your urine has a lot of colour (like apple juice) then you are not
properly hydrated and need to drink more!
Do not wait until you feel thirsty to drink. If you feel thirsty this is a
sign that your body is already suffering from dehydration.
Remember to drink more if you are spending time outdoors in hot
weather or exercising.
I recommend that you drink between 4-6 glasses of water, spread
evenly throughout the day. It is a good routine to drink a glass of
water as soon as you wake up in the morning as this will help
replace what you lost during the night.
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Hydration
Be prepared to get up a few times in the night to pass water! It
might sound odd, but drinking water will help get rid of excess
water retention (bloating) caused by a diet high in sodium (salt)
and starchy carbs. It will also help flush out all those nasty toxins!
Enjoy your more frequent trips to the bathroom as a sign of success!
What else can I drink besides water?
It is essential that you drink water for the next 12 days. Try to drink
spring or purified water where possible. Here are a few detox
friendly ways to spruce up your water:
Warm lemon water
Warm lemon water is a natural energizer. It effectively oxygenates
and hydrates the body, leaving you feeling refreshed. It can also
help with weight loss, bloating and aid in detoxification.
This drink is most effective when drunk in the morning
(on an empty stomach).
How to make one serving:
Add the juice of ½ lemon into one cup of warm water. Stir and
enjoy.
Lemon mint cucumber detox water
This combination is great for cleansing the body, it also aids in
digestion and rehydrates. It is a good healthy substitute if you do
not like the taste of plain water. Drink throughout the day.
How to make one serving:
Add 3-5 slices of cucumber, juice of half a lemon and a few sprigs
of mint leaves to 24 fl oz/700ml ice cold water. You can also add
sliced peeled ginger (about 1-inch piece) for a spicy kick.
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Hydration
Organic Herbal Tea
There are many varieties of herbal teas that you can enjoy while
on the detox that are high in antioxidant cleansing power. Try to
avoid Black tea, Oolong tea and Green tea during the next 12
days as these contain caffeine.
Detox friendly teas:
Peppermint
Chamomile
Burdock
Dandelion
Milk thistle
Ginger
Chicory
What am I not allowed to drink?
As mentioned above, water, naturally enhanced water and
organic herbal tea are the only drinks that are permitted during
the detox. As well as not eating any ‘toxins’, you must not drink
them either! This means the following drinks are off limits:
Caffeine
This includes coffee, colas, black and green tea. Ingesting caffeine
can interrupt with the detoxification process as it gives your liver
more work to do. This can lessen the effectiveness of the detox. If
you are a regular coffee drinker you may experience headaches
if you suddenly stop drinking coffee. If you think you may struggle
with this, it is a good idea to slowly wean yourself off coffee 1-2
weeks before you begin the detox.
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Hydration
Water flavourings
Those little packets of flavouring that people add to their water
may look innocent enough, but they are packed full of artificial
ingredients and toxins that will interrupt the detoxification process.
Cream and milk
Dairy products are off limits during the detox. Almond milk is used
in some of the recipes, but try not to drink this as just a ‘drink’ as
you will be adding on unnecessary calories.
Fruit juice
Many so called fruit juices are not much more than fruit flavoured
sugar water. The lack of fiber in fruit juice can quickly cause a rise
in your blood sugar levels. Drinking fruit juice will also add on
unnecessary calories. All of the vitamins and minerals that you
need from fruit are provided within the smoothie recipes.
Diet drinks
So called diet drinks are arguably worse for you than the ‘full sugar’
versions. To make them sugar free they are packed full of harmful
chemicals and toxins to sweeten the taste.
Alcohol
Drinking alcohol during a detox is counterproductive if you are
trying to remove toxins from your body. It may also be
uncomfortable and mildly dangerous to consume alcohol while on
a liquid based diet.
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Hydration
Why is exercise good for detoxification?
There are three main body systems that play a critical role in the
elimination of wastes - circulatory, digestive and lymph. Regular
exercise is essential to allow them to perform to their maximum
ability. For example, the lymphatic system (commonly referred to
as “the garbage disposal of the body”) keeps our body healthy
and protected from germs, viruses and bacteria. Unlike the
cardiovascular system, which has the heart automatically pumping
fluid, the lymphatic system relies on our movements (exercise) to
function. It is the movement from exercise that flush collected
toxins out of the lymph. Without movement, these toxins collect
stagnantly in the lymph instead of leaving the body. This means
that a thorough detoxification program needs to include exercise.
While exercise is important during your detox, it is important not
to overdo it as the effect could be counterproductive. During the
next 12 days I recommend you to avoid high impact exercises as
this can be difficult for your digestive system to cope with, which
can leave you feeling faint.
I have compiled a selection of the best exercises to do during the
next 12 days. Please pick one for each “Exercise day” on your
schedule. It is fine if you wish to do the same exercise on each
“Exercise day”.
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Exercises/Activities
30 minutes walking
Walking is the easiest and most accessible form of exercise.
Walking can be easily fitted into your daily routine so it is a perfect
choice for those with a busy schedule. The deep breathing that
occurs during walking provides essential oxygenated blood to the
lymphatic system to carry the toxins it collects to the body’s main
detoxification organs, the liver and kidneys. Walking is also a great
way to clear your mind of the days’ stress and to help bring mental
clarity. Remember it is important not to overdo it, so walk at a pace
at which you can breathe evenly and carry on a conversation.
10 minutes Rebounding (bouncing on a mini trampoline)
Rebounding is often regarded as the best exercise for
detoxification. As well as providing unique health benefits, it is also
easy and fun to do! You can even do it while watching TV or
listening to music. The low impact motion of bouncing on a
trampoline provides essential stimulation to the lymphatic system.
To do this exercise you will need a mini trampoline. Simply bounce
on the surface of the trampoline. As you gain balance and
coordination progress to lifting your knees up higher.
20 minutes gentle jogging
Going for a gentle jog is a low-intensity aerobic exercise that gets
the body moving, heart pumping and the lungs breathing deeply,
these are all great ways to assist the body with the detoxification
process. Remember to jog at a steady pace at which you can breathe
evenly. Remember that now is not the time to be pushing yourself
too far, so if you don’t usually jog or run, it is better to go for a brisk
walk instead.
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Exercises/Activities
20-30 minutes yoga or pilates
Not only are these exercise forms great for improving your
strength, flexibility and muscle tone, they are also a good way to
help the detoxification process. These exercise forms help with
lymphatic flow, and twists help to stimulate the muscle contractions
that move food along the digestive tract. They also help reduce
stress, which is important in body cleansing as stress can cause
toxins to accumulate in the body. These exercise forms can be easily
adapted to suit your fitness level.
20-30 minutes swimming
Swimming is a popular full body exercise as it is easy on the joints.
Breaststroke is the lowest intensity stroke. If possible, try to swim in
fresh water or a pool that uses ozone rather than chlorine to clean
the water so that your body is exposed to less harmful chemicals.
20-30 minutes bicycling
Riding a bike does not only exercise your legs, breathing in fresh air
also helps to cleanse the body and relieve stress. Like swimming,
bicycling is also easy on your joints. Aim to ride at a steady pace
at which you can breathe evenly.
20-30 minutes stretching
Stretching is very good for muscle health. Stretching gently opens
up the muscle fibers, allowing toxins to move out. Stretching
techniques can be easily adapted to suit your fitness/flexibility level.
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Exercises/Activities
Detox activities
As well as exercise there are also a number of activities that will be
beneficial to your detoxing efforts! While these activities are not
essential to achieve great results during the next 12 days, they can
definitely help the detoxification process.
I have compiled a selection of the best activities to do during the
next 12 days. Please pick one for each “Activity day” on your
schedule. It is fine if you wish to do the same activity on each
“Activity day”!
Dry Skin Brushing
Before your daily shower, spend 5 minutes to brush your entire
body skin using small, quick circular movements with a loofah (or
fine bristle brush that is not harsh). Always brush towards your
heart, which is best for your circulation and lymphatic system. Dry
skin brushing also helps break down fatty deposits within your
body. Dry skin brushing is an inexpensive yet effective way to coax
the detox process along.
Massage
Take this opportunity to treat yourself to a massage. Most types of
massage will increase blood flow and assist your body in eliminating
waste products and fatty deposits.
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Exercises/Activities
Detox baths
Detox baths are a good way to cleanse your body, draw out toxins,
rest your mind and give extra support to several of the body’s
systems. You’ll be amazed at how good you feel afterwards! Epsom
salt, apple cider vinegar, clay, and baking soda are a few things you
can detox with.
Here is a simple detox bath recipe that you can try at home!
Handful Epsom salts
½ cup Baking soda
10 drops essential oil of choice
Choose from the below Essential oils:
Lavender - Calming
Peppermint - Fatigue
Cedar wood - Depression
Chamomile & Rosemary - Headache
Grapefruit – Uplifting
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Add all ingredients while running your bath.
Soak for 20 minutes approx.
Rinse off with a cool shower to wash away all excreted toxins and to close your skins pores.
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Exercises/Activities
Sweat
Enjoy a sauna or steam room session. The heat will help to increase
circulation and to assist with the elimination of toxins through the
skin as you sweat.
Meditation
Spend 15 minutes a day in meditation. Sit quietly without
distraction and focus on your breathing. Visualize your body
detoxifying. As you inhale, visualize healthy oxygen entering your
lungs and blood stream. As you exhale, visualize toxins leaving your
body. Meditation is a great way to the reduce stress and anxiety that
everyday living can bring.
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Exercises/Activities
While you can expect to achieve some AMAZING results, the next
12 days are likely to prove challenging at some stage. I don’t want
you to give up half way through and reach for that box of donuts
(and neither do you) so I have made a list of my favourite ways to
stay motivated whilst on the 12 Day Smoothie Slim Detox!
Get social!
Follow the Smoothie Slim Detox Instagram page
@SmoothieSlimDetox for daily posts, tips and motivation.
Join the Smoothie Slim Detox
closed Facebook group to chat with
hundreds of others on the Smoothie
Slim Detox! Here you can upload
your detox photos/progress and
help motivate and support each
other. Search “Smoothie Slim Detox”
on Facebook (it will be under the
“groups” section) or simply click here.
Clean your living space
The health of your mind is affected by your surroundings. I always
find that if my house is a mess, I also feel like a mess. Vacuum the
floor, change the sheets, air your room and create a clean sanctuary
for the duration of your detox.
You could add a vase of your favourite flowers or a photo of
something that inspires or calms you.
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How to stay motivated
Keep your goals in mind
Remember the reason why you’re doing this smoothie detox in the
first place. Try to visualize the end results that you wish to achieve.
Imagine you’re already there and how good it will feel to complete
this challenge. You should always make improved health your main
focus, but it doesn’t hurt to look at pictures of a gorgeous bikini or
outfit that you can’t wait to show off your new slimmer figure in!
Treat yourself
Remember that this detox is not meant to be a time to punish
yourself! Take this opportunity to treat yourself and your body!
Enjoy a spa day, buy some new clothes or go for a walk with a scenic
view. Do enjoyable activities that don’t involve food so you don’t
feel like you’re not missing out.
Tell your family and friends about your detox!
Holding yourself accountable is key to success. If you have told your
family and friends that you will be on a detox for the next 12 days,
they should be encouraging and thoughtful - not trying to tempt
you with cookies. You are also much more likely to see the detox
through to the end as nobody wants to have to say that they gave
up half way through! Perhaps even a family member or friend may
want to join you on the detox! Detoxing with a friend is a great way
to stay motivated.
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How to stay motivated
Think positive
Remember that the biggest challenge of the next 12 days is
a psychological one. You are equipped with all the tools and
information that you need to successfully complete the next 12 days!
It is important to be aware that you may face some struggles, but try
to embrace them as a challenge! Remember that you CAN and you
WILL do this. Once you have completed these 12 days you will feel
accomplished, strong and ready to take on your next challenge!
Remove temptation from the equation
If you know you have a weak spot for a certain junk food, remove
it from the house or eat it before you start your detox! If your
willpower is being tested, it is a much more likely that you will
reach for the chocolate bar in the kitchen cupboard than travel all
the way to the shops and buy a chocolate bar. Make sure that you
are setting yourself up for success, not failure! Fill your fridge with
delicious fruit and vegetables and make sure that you prepare your
smoothies in advance so that you are never left without your drink
when you need it.
Measure your progress
It is a great idea to take progress photos, measure and/or weigh
yourself during the 12 days. Seeing your progress will help you
stay motivated. You may also find it beneficial to keep a journal
during the 12 days, it is often therapeutic to write down how you
are feeling. You can also submit your 12 Day Smoothie Slim Detox
transformation photos to me on my website to win some great
prizes! Visit www.SmoothieSlimDetox.com!
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How to stay motivated
Here are some motivational tips from those who have already
successfully completed their 12 Day Smoothie Slim Detox!
“Make it harder to get tempted. That means get rid of food outside the plan
in your house, avoid triggering social environments until you feel like you
are strong enough, and tell as many people you can so they can support
you and remind you of the bigger goal.”
– Cecile Gadson
“I was definitely sluggish for the first 3 days. Day 5 is when I got a burst of
energy and felt really good! Drinking water when you’re hungry helps. If I
felt hungry I would grab celery or bell peppers and munch on them. I didn’t
want to get so hungry I grabbed something I wasn’t supposed to! Take
pictures! It’s awesome taking a pic on the first day, seeing where you are
after day 6 then seeing how you look on day 12! It keeps you motivated.”
– Kelli R.
“Don’t get frustrated because you haven’t lost as much as someone else has.
We are all on our own journey. The one thing we share is the goal to live a
healthier lifestyle and to be able to say “ this is who I am. I love everything
about me.” Just the fact that you completed the 12 days is a victory in itself,
because you decided you were going to make a change, and you did! Sure,
some days might be tough as you see everyone stuffing their faces with
pizza or a donut, but after the 12th day, I guarantee you’ll feel amazing
and it will all be worth it!!”
- Katie Burton
“It’s the best thing you could do for yourself! You’ll want to feel like giving
up, but don’t! It’s worth the struggle!”
- Suzie Silva
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How to stay motivated
“Perseverance is key! The best thing about this program it’s that it’s just
12 days. Get yourself away from any distractions. Cos after those 12 days,
I promise you, you’ll thank yourself and will feel healthier and happier.
Drink loads of water. That’s a must. Have snacks as stated in the eBook.
Missing ingredients, replace them. Don’t make it an excuse to skip the
program. Best program I’ve ever tried! Good luck!”
- Ashwary Rabitt
“Don’t be too hard on yourself if you cheat. It’s not over. Just get right back
on track and keep pushing. Don’t give it all up because of one bad day.”
– Kimberly Chebaro
“If possible, don’t plan any shopping trips or excursions. It’s very hard
being out and about smelling all the restaurants. When you do have to go
out, be sure to pack a small cooler with with enough smoothies and snacks
while you will be gone plus extra in case you are longer than expected. No
different than needing your medicine at certain times of the day.”
- Lisa Carver
“Literally follow the guide of a smoothie or snack every 3 hours and stick
to this! After day 4 everything becomes routine and a lot easier. Enjoy
the healthy light feeling of eating raw food. I successfully completed the
12 days not cheating once. It was winter in Australia when I completed
my detox and sometimes a cold smoothie wasn’t the greatest but I pushed
through. I also got my period during the 12 days but mind over matter
YOU CAN DO IT!”
- Amy Kaempkes
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How to stay motivated
“Stay hydrated. Drink water, it will help keep you full. Also prep the water
too, cut a few slices of cucumber and/or lemon, the water will taste better
and will be easier to drink, and it’s also healthy. BELIEVE IN YOURSELF.
You can do it, you totally can. It’s only 12 days of your life and it will pass
anyways, but only you can decide and control the outcome. You’re doing
it for you, if you think of cheating you’re cheating yourself. Don’t cheat
yourself, love yourself.”
- Anamarija Ban
“The screensaver on my phone during the detox was: ‘The junk food you
wanted for an hour VS The body you wanted for years. You choose.’
Seeing this really helped keep me on track.”
- Vicky Roques
“When you think about quitting, think about the reason why you started
in the first place. If that reason hasn’t changed, then why would you quit?”
- Quinci F.
“For me, the most important thing was to be prepared and organised.
I prepped all the days in advance and the only thing I had to do in the
morning was to blend my packed and frozen preparations. Laziness makes
you break so easily. Don’t give it a chance!”
- Freddy G.
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How to stay motivated
How you come off your detox is just as important as the detox itself
if you wish to maintain your results and not regain weight. After
finishing your 12 Day Smoothie Slim Detox I strongly advise against
returning to normal foods straight away. If you suddenly eat a big
meal (particularly filled with starchy carbs) it can cause stomach
pain, discomfort, bloating, as well as undo some of the hard work
that you did. Please remember that it does not matter how amazing
a diet plan is, if you return to a continually unhealthy lifestyle
afterwards, your results can not remain. This doesn’t mean that you
can’t enjoy your favourite foods, but remember that moderation is
key.
Once you have completed your 12 days, I highly recommend
following the steps below:
Days 1 & 2
Breakfast – Smoothie from the ‘60 Meal Replacement Smoothies’ eBook
(see page 64).
Lunch – Smoothie from the ‘60 Meal Replacement Smoothies’ eBook.
Dinner – Soup or light salad.
Days 3 & 4
Breakfast – Smoothie from the ‘60 Meal Replacement Smoothies’ eBook.
Lunch – Soup or salad.
Dinner – Steamed/sautéed vegetables with a lean source of protein.
Chicken, turkey or white fish are a good option.
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Coming off the detox
Day 5 & 6
Breakfast - Smoothie from the ‘60 Meal Replacement Smoothies’
eBook.
Lunch – Soup, salad or steamed/sautéed vegetables with a lean
source of protein. Small serving of healthy carbs (brown rice,
quinoa, sweet potato, lentils, kidney beans).
Dinner – Soup, salad or steamed/sautéed vegetables with a lean
source of protein.
Day 7
You should now be ready to eat whole, healthy foods for all meals.
Many people chose to continue replacing their breakfast or lunch
(or both) with a delicious smoothie from the ‘60 Meal Replacement
Smoothies’ eBook to help them continue losing weight at a healthy
rate.
Please note that the Smoothie Slim Detox recipes have been
designed for short term use only. Therefore, they should not
be used for long term meal replacement as the ingredients have
been chosen primarily for their detoxing effects rather than being
nutritionally complete.
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Coming off the detox
60 Meal Replacement Smoothies eBook
Recommended for use after the 12 Day Smoothie Slim Detox.
For fast weight loss, simply replace your breakfast and lunch
with a meal replacement smoothie and eat a healthy protein rich
meal for dinner, that is around 500 calories.
For steady weight loss, just replace breakfast with a meal replacement smoothie and eat a healthy meal for lunch & dinner, that are around 600 calories each.
Delicious flavors, including; Heavenly Salted Caramel, Choco
Coffee, Cinnamon Roll, Lemon Blueberry Cheesecake, Apple Pie
Slice, Chocolate Ginger Cookie PLUS lots of fruity flavors & more!
All recipes made with only 100% healthy ingredients.
Complete calorie & nutritional info, to make dieting simple.
Quick and easy to prepare, have a meal ready in under 2 minutes!
Nutrition packed, to give you energy & help you feel full all day.
Inexpensive and easy to find ingredients which are available in regular stores worldwide.
CLICK HERE TO BUY & DOWNLOAD THE EBOOK OR VISIT
www.YourHealthyWorldPlans.com
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Coming off the detox
Remember that it is important to view the 12 Day Smoothie Slim
Detox as a kick-start to a healthier lifestyle and not a quick fix diet
if you want your results to be permanent. Here are my top ten
points to healthy eating success!
 Don’t skip breakfast - breakfast gets your metabolism fired up
and is important to fuel for your body. If you skip breakfast,
you are more likely to over eat later in the morning.
 Avoid fast food - eating fast food really isn’t doing you any
favours. It is fine once in a while, but avoid making it a
regular part of your lifestyle. Search for healthy versions of
your favourite fast foods - you will be surprised how good some healthy food can taste!
 Avoid food that has a TV commercial - Think about it. Ever
seen a commercial for lettuce? Me neither!
 Avoid eating food that contains ingredients that you cannot
pronounce - (except quinoa). If you cannot pronounce it,
chances are it is a chemically engineered food, and not
good for you! The goal is to eat real, wholesome food.
 Listen to your body - if you feel hungry, reach for a healthy
snack. Veggies and hummus dip, fresh fruit, a handful of nuts
and seeds or yogurt. They are all a good choice. Don’t let
hunger develop into ‘starvation’ because that is when you
are likely to reach for the unhealthy food.
 Eat more vegetables - Despite their wonderful health benefits,
sadly most people do not eat enough vegetables. Try a variety
of difficult colours, as each colour of vegetable offers a different array of nutrients!
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Coming off the detox
Drink plenty of water - Water is your new best friend! I can not stress the important of drinking enough water. Amongst
many things, it helps your body burn fat and keep your tummy flat!
 Avoid toxic foods - Remember my list of ‘toxic’ food in the
beginning of this eBook? The fried, oily food, sodas etc. Try to avoid them as much as possible.
 Limit your salt intake - using excess salt on your meals will
make you bloated and gain weight. Try to use herbs and
spices to flavour your meals instead.
 If you don’t already, follow my healthy eating page on
Instagram, @YourHealthyWorld. Here I post healthy recipes daily to keep you motivated and inspired! Many people eat
the wrong foods simply because they do not realise how
amazing healthy food can actually taste! Once you see all of
the delicious foods you can enjoy, you will wonder why you were ever unhealthy in the first place.

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Coming off the detox