A Publication of Live More Weight Loss

TABLE OF CONTENTS

1. INTRODUCTION PAGE 32. NOURISH PAGE 43. WRITING EXERCISES PAGE 204. DETOX YOGA PAGE 255. OPERATION: LOVIN’ PAGE 33

Hey There!Welcome to the Live More Detox, a 3-day DIY cleanse and rejuvenation program. We’ll explore palate-cleansing raw and lightly cooked foods, detox yoga poses, and activities designed to reconnect and reignite you to your big, beautiful, passionate self.

I created this e-book out of my own experience. After 2 kids and a bout of cancer in between, I was desperate for a body and mind reboot. Short on time and money, I explored ways to give myself little boosting breaks that would nourish my body and reconnect me to my inner light. This reboot was born out of my passion to share those discovered goodies with others who want and need a little self-lovin’.

I am not a doctor, so please consult a physician to confirm that participating in the described diet and yoga poses are appropriate for you. And as with anything, not everything may resonate with you, so please take what does and then tailor what doesn’t to your own tastes and preferences. The purpose is to create a space for you to recharge and most of all, have a little quality me-time.

I suggest you read through the e-book first so you can plan your three days. You’ll find shopping and supply lists at the end, to make planning your stay-cation easy-peasy.

Enjoy!

NourishI’ve included a full-menu of delicious raw and lightly cooked foods for your 3-day cleanse. This is a seasonal cleanse, so I’ve included dishes that highlight what it is in season and promotes the body’s ability to detox and decrease inflammation. For Spring we’ll enjoy dishes that include:1. Avocado – Packed with fiber and vitamins, avocado aids in detoxification by helping the liver purify any synthetic chemicals in our bodies. 2. Peas – High in protein and fiber, peas promote colon health and strengthen blood vessels. 3. Cherries – This super fruit is a nutritional powerhouse that’s rich in vitamins, minerals, and antioxidants, which aid in digestion, reduce inflammation, and help rid the body of free radicals. Ideal for cleansing the body.4. Asparagus – Containing folate and zinc, this spring vegetable provides anti-inflammatory and antioxidant benefits that make it one of the best natural artery-cleansing foods.

The following menu doesn’t include meat or dairy and as you go about your reboot I’d encourage you to give up caffeine and alcohol for the 3 days. As a Starbucks junkie, I know this can be hard, so if this feels too restrictive, consider drinking Yerba Mate or green tea which contain antioxidants as well as caffeine.

And remember, it’s only 3 days. I’m not asking you to be vegan for the rest of your life. But I am suggesting you give your system a rest and support it with naturally cleansing foods.

Lastly, dessert for day 1 must be made ahead of time, so make sure to plan ahead to get your sweet treat on! And, if you have any allergies or something doesn’t appeal to you, feel free to substitute another healthy option.

Bon Appetit!

Day 1 Breakfast

Detox Drink (30 minutes prior to breakfast each day)

•12-16 oz. water•1-2 tbs Bragg’s Apple Cider

Vinegar•1-2 tbs fresh lemon juice

•Dash of cayenne•Ground cinnamon (optional)•Honey, pure maple syrup,

or stevia (to taste, as necessary)

Mix all together and drink!

Raw oatmeal w/dried cherries

•½ cup rolled oats•1 banana

•Dried cherries, unsulphured•Cinnamon (optional)

Soak oats in water overnight. Rinse then blend with

banana.Sprinkle with cinnamon and

dried cherries.Yum!

Day 1 LunchChilled Cucumber and Avocado Soup•2 large cucumbers, peeled and cut into rough slices•Flesh of 1 large Haas avocado•2 scallions, green and white parts included, chopped•2 tbs fresh lime juice•1/4 to 1/2 tsp sea salt (to taste)•1/4 tsp black pepper (or to taste)

Mango Salsa

•1 cup mango, cut into 1/2-inch cubes•1/2 cup tomato, diced•1/2 cup shucked corn kernels (raw)•1/2 cup cilantro, loosely packed and finely chopped•1 tbs olive oil•1 tbs lime juice•Sea salt and black pepper to taste

Blend all the soup ingredients until smooth, adding water until you reach your desired creamy consistency.

Add salsa ingredients together in a small bowl. Add 1-2 tablespoons to soup. Save the rest of the salsa for tacos on Day 2

Day 1 Snack

Cacao Shake•1 cup Almond or other nut mylk•1 frozen banana•1 tbs cacao or cocoa powder•1 tbs raw almond butter or other nut butter•½ cup frozen cherries•1 handful raw spinach

Blend until smooth.Serves 2

Day 1 Dinner

Raw Zucchini Pasta with Avocado Pesto•1 zucchini •1 avocado •1 cup frozen green peas •2 garlic cloves •2 tbs virgin olive oil •fresh basil and parsley salt and pepper to taste • 1/2 cup walnuts

Make the pesto by placing avocados, garlic, basil, parsley and olive oil into a food processor. Process until smooth and creamy, add salt and pepper to taste. Place frozen peas in a bowl filled with hot water and let sit for 1-2 minutes. Use a vegetable peeler or spiralizer to make zucchini pasta. Transfer the pasta into a large bowl, drizzle with oil, sprinkle with a little salt, and very gently lift and toss the zucchini strands to coat. Arrange a portion of pasta on a serving plate, top with avocado pesto and finely chopped walnuts.

Day 1-Dessert

Chocolate-Chia Pudding

•¾ cup Nut mylk•3 tbs chia seeds•1 ½ tbs cacao or cocoa powder•1 small banana•Dried cherries (optional)

Put chia seeds in nut mylk and leave overnight in the refrigerator.

The next day, add mixture, plus cacao and banana to the blender and blend till smooth. Top with dried cherries.

Day 2 Breakfast

Avocado Mash•½ cup mushrooms•½ cup spinach•½ tbs tamari•¼ tbs olive oilPut all ingredients into a mason jar with lid and shake. Let marinade for 5-10 minutes. Or lightly spray a skillet and cook veggies till just tender.•½ avocado•Dash of turmeric•Black or sea salt to taste•1 Roma tomato or 1 tbs sundried tomatoesMash the avocado with the turmeric and salt. Top with marinated veggies and tomatoes.

Day 2-Lunch

Quinoa Salad•2 cups of cooked quinoa•Shredded Carrots•1 bunch of asparagus chopped•1Tbs of Extra Virgin Olive Oil •fresh thyme•2 stalks of chopped celery•fresh parsley•1/2 cup of raw sunflower seeds•2Tbs of Olive Oil•1/2 freshly squeezed lemon•dash of cayenne pepper

Follow directions and cook quinoa with shredded carrots. This will take about 20-min. Meanwhile, wash and chop asparagus. Toss with EVOO, fresh thyme and Himalayan salt and roast asparagus in oven at 325° for 10-12 min.Cut celery and parsley, set aside. Once quinoa and asparagus is done, mix in a bowl with celery, parsley, sunflower seeds 2 tablespoon of EVOO and squeezed lemon juice. Dash on cayenne pepper to taste.

Day 2 Snack

Raw Zucchini Hummus• 2 zucchini, chopped•½ cup lemon juice•1 tsp salt•1 ½ tsp cumin•1 cup raw tahini (the Artisana brand is nice; substitute regular tahini if you need to)•4 tbs. olive oil•½ cup sundried tomatoes

Put all ingredients except the tomatoes into your food processor and blend to perfection! Stir in tomatoes and serve on seeded crackers or with carrots, celery and cucumber. Heaven.

Day 2 DinnerRaw Walnut Tacos•8 romaine leaves•Remainder of mango salsa from day 1

Meat•1 ½ cup walnuts•2 tsp chili powder or cayenee•1 tsp cumin•2 tbs tamariCombine in food processor. I like to keep mine a bit chunky for textureAvocado sauce•1/3 cup water•1-2 tbs lime juice•½ tsp sea salt•½ avocado•1 clove garlic•Cayenne pepper to tasteBlend all ingredients, adding water and seasonings as needed. Fill each romaine leaf with walnut meat, mango salsa and top with avocado sauce.

Makes 4 servings

Day 2 Dessert

Cherry-Banana Ice cream•½ cup frozen cherries•1 chopped, frozen banana (chop banana before putting in freezer)•Almond mylk or nut mylk of your choicePlace all ingredients in blender and blend together, adding a small amount of almond mylk to reach desired thickness.

Day 3 BreakfastCherry-Walnut Muesli•½ cup rolled oats•2 tbs dried cherries•1 tbs chopped walnuts•1 tsp chia seeds (optional)•1 sliced bananaPlace all ingredients in a bowl and add nut mylk. Enjoy immediately.

Day 3 Lunch

Raw Miso Soup•3 cups water•1 1/2 tbs miso•2 small clove garlic•2 tsp fresh ginger•2 tsp tamari •6 mushrooms•1/4 cup chopped scallions

In a blender, combine water, miso, garlic, ginger, and tamari until smooth. Slice in mushrooms and scallions, season with salt and pepper, and serve.

Makes 2 servings

Day 3 Snack

Smoky Guacamole

•1 avocado•1 Roma tomato, seeded and diced•1 clove garlic•1 tsp fresh lime or lemon juice•Cayenne powder to taste•½ tbs minced red onion (optional)•Sea salt to taste

Mash the avocado with a fork and stir in remaining ingredients. Serve with seeded crackers or carrots, celery and cucumber.

Day 3 Dinner

Cooked Quinoa with Vegetables

•½ cup quinoa, cooked to instructions•2 cups spinach•1 cup mushrooms•1 tbs olive oil•½ avocado, sliced•Himalyan pink salt or Bragg’s liquid aminos, to taste

Lightly saute the spinach and mushrooms in the olive oil (keep mushrooms slightly firm and allow the spinach to wilt). Top quinoa with the veggies, chopped avocado and add salt/liquid aminos to taste.

Day 3 Dessert

Raw Cookie Dough

•1 cup rolled oats •2 tbs nut butter of your choice •2-3 tbs maple syrup•2 tbs cocoa

Mix all ingredients in bowl. I like to let mine rest for 5-10 minutes.

Journal Day 1

What are you tolerating? With this question posed to me by my life coach, my life broke wide open. It turned my focus inward to what was no longer working for me, yet I hadn’t had the courage to change. In order to change, we must first identify what is no longer working for us, and identify what direction we truly want to go in. So, let’s do some digging, shall we?Get out your journal and answer the following questions:•What are you tolerating in your life?•How do you hold yourself back?•"You gain strength, courage and confidence by every experience in which you really stop to look fear in the face...You must do the thing which you think you cannot do."-Eleanor Roosevelt Complete the following: If I wasn’t afraid I would  .•What is one small step you could take today to move you into a less fearful version of yourself?•What are 3 steps you can take in the next month?•Now, I’d like you to take a moment to write a letter of encouragement to yourself in the pursuit of your vision. This is a letter that you are to use when you feel your resolve falter or you need further support as you navigate the waters of becoming more courageous in living your life.

Journal Day 2

Shortly after I gave birth, I was diagnosed and went through treatment for thyroid cancer. Afterwards, I felt disconnected and disappointed with my body, inside and out. Self-love is very much an inside job. What follows are some written exercises I used to forgive, accept and love the miracle that is my body.Get out your journal and answer the following:•How do you feel about your body right now? Do you have a happy, ease-filled relationship with your body?•If not, why not? What stops you from experiencing a joyful, loving relationship with your body? Or what is wrong with your body that keeps it from being lovable? On a separate sheet of paper please list your body judgments.•How would it feel or shift your relationship with your body if you no longer held these beliefs? (I’m not asking you to drop these beliefs, but consider how it would feel if you chose to do so) What would your life be like? How would you feel about yourself?•Now, take out your list. Is there one or more judgment that could be shifted into a more loving thought about your body? For example, “I am too fat” could be reframed into “My body is abundant and teaching me about making healthier choices.” Shift as many thoughts as you can and rewrite them into a mantra you can you use when you need a boost.

Journal Day 2 cont’d

A healthier relationship with our body is literally a thought away. Choosing to reframe negative thinking solidifies our commitment to loving ourselves exactly as we are and the reframed thought is no less true than the original thought. It is however a conscious thought and more likely to lift you up rather than weigh you down.

•Now, take out your list of judgments and tear it up. Give yourself permission to release these thoughts at this time. And the next time some of these thoughts appear which some of the more ingrained beliefs will make a reappearance to test your resolve in having a healthier outlook. Consider accepting the thought for what it is, just a thought. And then try to reframe the thought in a way that serves you and your intention to have a healthy relationship with yourself.

Journal Day 3

Today, we’re going to focus on self-care. Below, you’ll find a diagram for a wheel-of-life. In your journal, either sketch out the wheel of life as best you can or place dots in the appropriate places to then draw your connecting lines. This diagram is useful for giving us insight into where we need to give more energy.

Journal Day 3 cont’d

Dear Beloved,

Now that you’ve identified some areas where you might need a little lovin’, I’d like you to write a letter of encouragement to yourself to take the steps necessary to follow-through. This can be on a separate sheet of paper from your journal. And as a fun thing, you might consider mailing it to yourself. I love receiving mail and it gives it a special energy to have your intention sent out into the universe and brought back to you.

Love, Me

Detox Yoga

I’ve included 12 yoga poses designed to aid in the body’s natural ability to detox itself. You can do all the poses each day, 4 a day or pick a few, whatever feels right for you. Any movement and mindful breathing goes a long way towards restoring balance in both body and mind.

Namaste.

Detox YogaWide leg forward bend

•Stand with feet parallel and wider than hips distance apart•Clasp the hands behind you•Hinge forward from the hips, letting the head and arms fall forward•Hold for 10-15 breaths•To come up, release the hands and roll up

Wide leg forward bend with a twist

•Stand with feet parallel and wider than hips distance apart• Hinge forward from the hips•Bring the right hand to left ankle•Wrap left arm around the back of the waist•Hold for 10-15 breaths•Switch sides

Detox Yoga

Shoulderstand

•Start seated with your feet in front of you and your hands on the back of your hips•Roll back bringing the legs up towards the ceiling, with the legs over the head•Hold for 10-15 breaths•Draw the belly in and control your movements to roll back to starting position.

Plow Twist

•From shoulderstand, start to lower the legs to one side, bringing them to the floor if possible•Hold for 10-15 breaths•Pull the belly in to lift the legs back to starting position.•Switch sides

Detox Yoga

Downward Facing Dog with a Twist

•Begin in hands and knees position•Lift the hips as you lower the heels towards the floor•Lift your left hand and reach back and grab hold of the right ankle or shin•Hold for 10-15 breaths•Bring left hand back to starting position and bring the right hand back•Hold for 10-15 breaths

Three Leg Downward Facing Dog

•Begin in hands and knees position•Lift the hips as you lower the heels towards the floor•Lift the right foot off the floor, maintaining a straight leg•Hold for 10-15 breaths•Bring foot back to starting position and lift the left foot off the floor•Hold for 10-15 breaths

Detox Yoga

Reverse Crescent

•Start in Mountain Pose, standing tall with feet in line with the hips•Take a large step back with your right foot, keeping the right heel up•Bend the front knee parallel to the floor•Extend the arms out straight shoulder height.•Twist right with the spine•Hold for 10-15 breaths•Switch sides

Chair Twist

•Start in Mountain Pose, standing tall with feet together•Bend the knees lowering your bottom, as if you’re going to sit in a chair•Bring your right hand to the outside of the left foot and open up towards to ceiling with the left hand•Hold for 10-15 breaths•Switch sides

Detox Yoga

Hero’s pose with open heart

•Start by sitting on the shins with hips over the heels•Clasp the hands behind you•Arch the spine, dropping your head back as you draw the arms away from your body•Hold for 10-15 breaths

Locust

•Start by lying on the belly, arms down by your sides, palms facing up•On an exhale, lift the legs, arms, head and shoulders up•Hold for 5-7 breaths•Release on an exhale•Repeat 2 more times

Detox Yoga

Bow

•From locust, take the hands and take hold of the ankles•As you exhale, lift the legs, arms, head and torso up•Hold for 5-7 breaths•Release all the way down on an exhale•Repeat 2 more times

Reclined Twist

•Start by lying on your back, arms extended shoulder height along the floor•Bring the right knee up•On an exhale, let the knee drop over to the left side taking hold of the knee with the left hand•Look right with the head•Hold for 10-15 breaths•Switch sides

Operation: Lovin’: Activities to feed the soul

Day 1Altar of IntentionCreate an altar of intention, a space of your own that will serve as a touchstone on the journey you take towards your intentions and goals. Find a place in your home that you can decorate and have at it! Fill with anything you find beautiful or fills you with joy and inspiration. Let this place be one that you use to ground you, guide you and lift you up whenever you need it. This doesn’t have to be a meditation altar, though that works too…any free space in your home will do, just make it yours.

Operation: Lovin’: Activities to feed the soul

Day 2Soul Mappin’Items needed:

•Any size poster board•Old magazines

•Construction paper (optional)•Scissors

•GlueWe’re going to make a map to your dreams. Go through your magazines and cut out anything that moves, inspires or lights you up. Paste on your board in any fashion that is appealing. This is a map of your heart’s desires, so let your creative self take over!Post your soul map at your altar of intention.

Operation: Lovin’: Activities to feed the soul

Day 3Playdate

Today, we’re going to take ourselves on a date. Even a few hours can go a long way towards making you feel renewed and reconnected. Our only rule is to pick something that will uplift your spirit and leave you feeling inspired and refreshed. Some fun playdate ideas are:

HikingHula-hooping

Movies (spirit-centered)Museum

Finito-Benito!Thanks for going on this self-love journey with me. I hope you arrive at the end of your three days feeling blissed out and cared for. And next time, don’t wait so long to give yourself a little lovin’.

Sara Zuboff is a yoga teacher, body worker, wellness writer and creator of Beyond Yoga Barre, an exercise experience combining yoga, ballet barre, core fusion and plyometrics. Since her own cancer diagnosis, she has become more passionate about empowering people on their path to wellness.

If you’re interested in online wellness coaching or questions about the detox, feel free to reach out via email at: peaceinpractice@gmail.com

Shopping list

• Bragg’s Apple cider vinegar (or equivalent)

• Lemon juice• Cayenne• Maple syrup• Cinnamon• Rolled oats• 6 bananas• Dried cherries• 2 cucumbers• 5 avocados• Scallions• Lime juice• Sea salt & pepper• 1 mango• 3 Roma tomatoes• 1 corn on the cob• Olive oil• Almond or nut mylk• Frozen cherries• spinach

• 3 zucchini• Frozen peas• Garlic cloves• Fresh basil• Walnuts• Chia seeds• Mushrooms• Tamari• Sundried tomatoes• Quinoa• Shredded carrots• Asparagus• Thyme • Celery• Parsley• Sunflower seeds• 3 lemons• Cumin• Raw tahini• Miso• Fresh ginger• 1 red onion

Thank You’s!!

I hope you enjoyed the Live More Detox. I did a lot of research and couldn’t have created this e-book without the following sources: Happy Herbivore,

Ani’s Raw Food Kitchen, Raw & Simple, www.crunchybetty.com, www.shape.com , Vera Boykewich and Louisa Larson Photography. You

guys rock!

If you’re interested in private wellness coaching, online retreats and training, email me at

peaceinpractice@gmail.com.

Live luscious lives, people. You deserve it!

Namaste.