Friends, ladies of boot camp, and clients. I would love to introduce you to The Woman Code through a
gentle food based 4 day cleanse. I have been reading Alisa Vitti’s book, Woman Code.
The following cleanse has been taken from her book that I’m obsessed with and highly suggest you all
read.
“If you’re like many women with endocrine fallout, it may seem like your body is hanging on to an
additional five, ten, or even twenty pounds for dear life. No matter how little you eat and how much
you move, those excess pounds refuse to budge. Sound familiar? Well, you may be relieved to learn
that there’s a physiological reason for this- and you’ll be even more relieved to find out that there’s a
solution for it too.
The root of the problem lies in your liver. As we have seen, the liver is responsible for removing toxins
from your body, and it does this by turning fat soluble toxins into water-soluble ones so they can be
excreted through your large intestine, kidneys, and skin. When you have a hormonal problem, however,
your liver’s function is compromised (often because your pathways of elimination are clogged). This
means that your liver doesn’t work as efficiently as it should and thus is unable to remove toxins as
rapidly as they build up.
Your body copes with this problem by squirreling those fat-soluble toxins into-where else?- your fat
tissue. For the moment, this protects your liver because it minimizes the toxic load there. The problem,
however, is that it becomes even more difficult to shed weight. Your fat cells don’t want to let go of
those toxins, because your body knows that doing so would pollute your blood stream and create a toxic
environment for your organs, including your heart and your brain. The end result? Your fat cells cling to
the toxins and your body clings to your fat cells.
Fortunately, there is a way to get your body to release its white-knuckled grip on your fat; up your
dietary and supplemental forms of intake of vitamin A, vitamin B, and vitamin C, as well as sulforaphane
and the antioxidant glutathione—nutrients your liver needs to detoxify effectively. By helping your liver
do its job properly, you’ll prevent those toxins from becoming backlogged and wreaking havoc on your
waistline. Here’s how you can help achieve that:
Fill your diet with plenty of vegetables from the brassica family: cabbage, cauliflower, broccoli, Brussels
sprouts, and all kinds of kale. Try to sneak at least one brassica-type vegetable into every meal
throughout the day. Add them to smoothies and juices that you make, too.
Reach for lemons and oranges. Add fresh lemon to your water. However, not all citrus will do—
grapefruit contains an enzyme that impedes liver detoxification, so avoid it while you’re working on
getting on your liver back into shape.
Sneak caraway and dill seeds into as many meals as you can. Grind them in a spice grinder(a coffee
grinder works, too)and rub them on chicken, fish, or other meats before baking, combine them with the
whole grains, or add them to homemade salad dressings.
Staying hydrated is extremely important during this cleanse. It supports your body’s ability to flush out
toxins and keep your bowels regular. Try to drink more water than usual, aiming for at least eight glasses
a day. If this makes you feel cold or bloated, drink your water warm or hot. You can also add a little
lemon to your water, as this will help with the detox.
Each day has four areas of focus:
Meal plan: what to eat
Focus on digestion: how to improve your eating experience
Getting to thriving: Short activities to help you process what you are learning
Clean sweep: releasing the old and welcoming the new in your physical and your body.
Day 1: Easing into It
Breakfast / Morning Snack
8 oz glass of water
Fiber supplement
Fresh fruit salad with lemon juice (up to 1 ½ cups) add 1 tablespoon flax meal
Green drink and or chlorella tablets
Lunch
Brown rice or buckwheat or quinoa with 1 tablespoon flax meal (up to ½ cup)
Protein: 4 oz salmon or white fish or 1/3 cup beans if vegetarian
Afternoon snack:
Another serving of lunch or dinner
Or veggies or fruits from the list
Water
Hot tea
Dinner:
Veggie Soup or Mung Bean Minestrone add cooked greens on the side
Focus on Digestion
When you eat in a quiet environment and focus on your food, your body devotes more energy to
digesting the food and absorbing the nutrients. You also enjoy the flavors and experience more, and
therefore require less food to have a satisfying experience.
Getting to Thriving
Tonight take 10 minutes to write in your journal and get clear on your intentions for this reset. What do
you really want to get out of these four days? This is your opportunity to get excited and think big.
Don’t let thoughts of being practical get in your way here. What would really make you excited in terms
of results by the end of this time?
Day 2: Being Gentle with Yourself
How’s it going? By now you may be feeling lighter and more energized. You may also notice some
headache or other discomfort. Either reaction is fine and normal, and you are taking the steps to ensure
that your blood sugar stasis gets recalibrated, your liver gets a chance to be nourished, and your body
can detox from estrogen.
Breakfast / Morning Snack
8 oz glass of water
Fiber supplement
Fresh fruit salad with lemon juice (up to 1 ½ cups) add 1 tablespoon flax meal
Green drink and or chlorella tablets
Lunch:
Brown rice or buckwheat or quinoa with 1 tablespoon flax meal (up to ½ cup)
Protein: 4 oz salmon or white fish or 1/3 cup beans if vegetarian
Liver cleansing medley (unlimited)
Afternoon snack:
Another serving of lunch or dinner
Or veggies or fruits from the list
Water
Hot tea
Dinner:
Veggie Soup or Mung Bean Minestrone add cooked greens on the side
Focus on Digestion
Increase your chewing at lunch to 15 chews per bite of food, 30 if you’re well practiced. Notice that you
produce a lot more saliva when you chew for longer, and that you can swallow the saliva without
swallowing the food right away. Saliva is such an important element in our whole digestive process and
we often just skip it, swallowing our food quickly and making our bellies do much more work.
Getting to Thriving
Self-Care reset: Spend some time journaling about the things that feel self-nurturing to you. Most of us
assume self-care is expensive and indulgent instead, the most sustainable self-care comes from the little
ways we can be compassionate you our bodies every day. For inspiration, think of things that your
mother did for you or you do or would do for your own child. Brainstorm a few ideas and commit to
doing one a day for the next week and see how you feel. Don’t let this assignment slide. Let this be the
beginning of a beautiful, loving, and supportive relationship with your body.
Day 3: Clearing out any FLO blockers
The focus on day 3 is environmental stresses and toxins. As you reset internally, you may notice how
physically hard modern living can be at times. Pay attention to how you feel about the pace of where
you live. What goes on for you, beyond the obvious “it’s stressful”? What does the sensation in your
body feel like? You experience this constantly, but when you are full of junk food, or just overstuffed, it’s
easier not to notice. Identifying how your body responds to environmental stress can be a key in
eliminating binge and emotional eating. It’s okay to feel your feelings!
Breakfast / Morning Snack
8 oz glass of water
Fiber supplement
Fresh fruit salad with lemon juice (up to 1 ½ cups) add 1 tablespoon flax meal
Green drink and or chlorella tablets
Lunch:
Quinoa with 1 tablespoon flax meal (up to 3/4 cup)
Large Liver cleansing medley (unlimited)
½ avocado
Afternoon snack:
Another serving of lunch or dinner
Or veggies or fruits from the list
Water
Hot tea
Dinner:
Veggie Soup or Mung Bean Minestrone add cooked greens on the side
Focus on Digestion
Today you’re not having any animal protein, so really enjoy each bite of food at lunch time. Sit back,
look at your food, and notice the colors and textures. Breathe. Take the time before you eat to
appreciate what you will be eating. When you heighten your awareness like this, you will naturally get
more out of each mouthful. How does it feel to be vegan for one day? Notice how it feels to be eating
less. It is normal to experience cravings and hunger and to not always indulge. How are your emotions?
Getting to Thriving
Spend some time journaling about the things in your life that mean a lot to you. Then create a list of
people who five your enerfy when you interact with them, who support you as you deal with stress in
your life, and who support you being the best you. Brainstorm one thing that you can do to show each
person how much they mean to you, spending little to no money. Get those creative juices flowing!
Day 4: Using your body as a tool to create your best life
Breakfast / Morning Snack
8 oz glass of water
Fiber supplement
Fresh fruit salad with lemon juice (up to 1 cups) add 1 tablespoon flax meal plus 1 Tablespoon nut butter
Green drink and or chlorella tablets
Lunch:
Brown rice or buckwheat (up to 1/2 cup) 1 tablespoon flax meal
Protein: 4 oz white fish or 1 1/3 cup beans
Large Liver cleansing medley (unlimited)
½ avocado
Afternoon snack:
Another serving of lunch or dinner
Or veggies or fruits from the list
Water
Hot tea
Dinner:
Small serving quinoa (1/3 cup)
Cooked dark-green leafy vegetables (unlimited) such as collards, mustard greens, turnip greens, spinach
etc., sautéed or drizzle with 2 tablespoons extra virgin olive oil.