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RECIPESRainbow Salad¼ teaspoon white or black pepperMakes 2 servings1 cup vegetable stock (or water with ½vegetable stock cube)3 cups mixed salad leaves2 cups sliced purple cabbage1 cup coconut milk (shake the can ofcoconut milk well before using)1/2 red pepper, sliced1 teaspoon fish sauce (optional)1 medium beetroot, gratedJuice of ½ small lime (about 2 tablespoons)1 carrot, gratedFresh coriander/cilantro for garnish1 avocado, diced1 cup diced cucumber1/4 cup diced green onions / red onionsFor the dressing1 garlic clove, grated1 tsp raw honey1 tsp tahini paste3 tbsp lemon juice4 tbsp extra-virgin olive oilPinch of sea saltPlace all salad ingredients in abowl. Whisk together the dressingingredients and toss through thesalad just before serving. Serve with100 grams of sardines or tuna.Heat the oil in a medium saucepanover medium heat. Add the onionand sauté for 4-5 minutes, stirring afew times, until softened and golden.Add salt, zucchini and garlic and stirthrough, then add the turmeric, currypowder and pepper and stir througha few times to release the aromas.Add the stock, coconut milk and fishsauce and stir. Bring to a boil, thenturn the heat down to low. Cook for10 minutes, simmering, covered witha lid.Finally, add the juice of ½ lime andstir through. Serve with a few freshcoriander leaves on topTurmeric Zucchini SoupMakes 2 servings1 tablespoon coconut oil or olive oil1 large brown onion, finely diced½ teaspoon sea salt2 medium zucchinies (about 500 g / 1 lb),diced into small cubes3 cloves garlic, diced2 teaspoons turmeric powder1 teaspoon mild curry powderwww.rejuvenatedforlife.com11

RECIPESBaked SalmonMakes 2 servingsTomato & Basil Salad2 x 150 g / 5-6 oz fresh salmon fillets1/2 Spanish red onion, sliced thinly1/2 tsp sea salt2 tsps diced rosemary or thyme leaves1 1/2 tbsp apple cider vinegar or red winevinegar1 garlic clove, finely diced or grated3 tbsp extra-virgin olive oil1 tsp paprika powder2-3 medium tomatoes, yellow and red or amixture of cherry tomatoesZest of 1/2 lemon 2 tbsp lemon juice2 tbsp olive oilBroccoli & carrots to serve withPreheat the oven to 200 C / 400 F. Place salmon fillets on a bakingtray covered with baking paper.Sprinkle with sea salt, herbs, garlic,paprika, and lemon zes. Drizle withlemon juice and olive oil. Bake for 15minutes.In the meantime, bring a saucepanof water to boil and cook broccoliand diced carrots, or other veggiesof choice, for 1 minute. Strain andreturn to the saucepan with yourchoice of herbs and spices and alittle olive oil. I like lemon zest, lemonjuice, garlic and sea salt. Toss throughand serve with salmon.12www.rejuvenatedforlife.comA handful of fresh basil leavesGenerous pinch of sea saltGenerous pinch of black pepperJuice of 1/2 lemon1 tbsp pumpkin seedsCombine the onions with vinegarand olive oil and set aside for 10minutes. Slice the tomatoes in anyway you like. Season with sea saltand pepper and top with pickledonion and basil leaves. Finally drizzleeverything with lemon juice andsprinkle with pumpkin seeds. Servewith leftover baked salmon or othertinned fish or seafood of choice.

RECIPESCauliflower Pumpkin ‘Dal’Serves 4 (reserve leftovers for next day)1 large brown onion, finely diced2 tbsp coconut oil1 tbsp grated ginger3 large cloves garlic, finely diced or grated500 grams / about 1 lb peeled butternutpumpkin/squash, diced into small cubes2 tsp garam masala or mild curry powder1 tsp turmeric powder1 tsp cumin powder½ tsp chilli flakes1 tsp fish sauce (optional)2 cups chicken or vegetable stock (I usedchicken stock)About 200 grams / 1 cup coconut cream*Juice of ½ lime½ tsp salt2-3 tbsp sesame seeds½ medium head of cauliflower, broken intofloretsHandful of fresh coriander choppedExtra sesame seeds & coconut for garnish*For coconut cream, I used the thickened liquidof the coconut milk. Choose full-fat coconutmilk, with at least 50% cococont content.In a large saucepan, sauté the onion incoconut oil over medium heat for 5-6minutes, until softened and slightlygolden.Add the ginger, garlic and pumpkin,and stir through for a minute. Add thespices and stir, then add the fish sauce,stock, coconut cream, lime juice, saltand sesame seeds and stir through.Bring to boil, turn down to mediumlow and cover with a lid. Cook for about8-10 minutes.In the meantime, either chop or grindthe cauliflower florets into smallcrumbs. I used a food processor andadded separated florets in threebatches, whizzed a few times for acouple of seconds each time, until finelychopped up but not completely groundup into dust. You can use a knife andchop the cauli super finely.After 8-10 minutes of cooking thepumpkin, stir in the cauliflower rice andcook together for 3-4 minutes, coveredwith a lid. Stir a couple of times.Using a potato masher, press downthe cooked mixture a few times tosoften the pumpkin pieces slightly.You want some of the pumpkin fleshto become the sauce itself. Serve withfresh coriander and a dollop of coconutcream or yoghurt. A few sesame seedsover the top for presentation.www.rejuvenatedforlife.com13

Learn the daily routinesGentle stretchingSpend 10 minutes stretching your back, hamstrings, upper back and sides.Find your favourite stretching routine online or follow a YouTube video.Warm water with lemon juiceSqueeze ½ lemon in 1 cup of water and have this after your stretching andabout 20-30 minutes before your first meal. This helps to get your digestivejuices flowing and helps to boost your liver detoxifying phases.30 minute walk outsideAs humans we have a natural affinity towards nature - it helps to keep ushealthy but it has been noted that people in the modern world may spendas little as 5 minutes outside daily. Use this time outside to quietly noticeyour surroundings and enjoy being in the now.Drink 2 Litres of waterWe are made up of mostly water! Yet we often forget to give our body theright amount of water it needs to function optimally. Have a 2 litre bottle tosip from throughout the day so that you always end up drinking enough.Limiting technologyLimit your technology use to half an hour in the morning and afternoon. Ourmodern day lives are ruled by technology. We check work emails at night, weare on Facebook while eating our breakfast – it leads to constant distraction,mindless eating and can even cause a stress response in the body.3-5 minutes deep breathingSit down quietly and simply start taking long and full inhalations, filling up thediaphragm, followed by full exhalations. We spend most of our time shallowbreathing, barely filling up our lungs. Deep breathing allows the nervoussystem to ‘reboot’ and puts you into relaxation mode – such a simple exercisethat has such a profound effect on the body.Write down three good things that happened todayAt the end of each day or during the day, just jot down three things that youare grateful for that day. This helps to cultivate an attitude of gratefulness andhelps you to see all the good you have in your world. Having a positive oulook and grateful nature leads to positive health!14

Improving your sleepSleep is one of those things everyone lets slip. Why? Because we have a 24 hour‘go-go-go’ society and believe that missing out on some hours of sleep is notnecessarily a big deal. We see sleep deprivation as a badge of honour. Well guesswhat? Sleep really is THAT important to your health and it needs to be a priority inyour life.Just one single night of poor sleep can impact your hunger levels and lead to overeating! Poor sleep is associated with weight gain, premature aging, poor cognitivefunction, over reaction to stressors and sugar cravings.Use the following guide to get your sleep habits in check.Make Sleep a priorityMake the effort to make it a priority and you will notice the healthbenefits!Make time to unwindTurn off ALL technology at least an hour before bed and try to nothave any harsh lighting on.Keep regular sleep cyclesAim for 8-9 hours and always try to get to be bed before 11pm(10pm is optimal). Try to go to bed at the same time every night.Have a night time ritualFollow the same routine every night so your body associates thiswith rest and bed time. Have a hot shower or bath, use essentialoils, do some meditation, listen to some calming music – whateverworks for you. Try some of our DIY bathroom treats.Practice good bedroom healthHave a nice, dark room and keep it on the cooler side, don’t rug upwith too many blankets. Do not have smart phones, tablets or anyother device in the bedroom. If you have an alarm, wake when itgoes off – no pressing the snooze button!Avoid late afternoon stressorsCaffeinated drinks will keep you AWAKE! Limit these to not later than1pm. Avoid heavy exercise after about 5pm as this impacts sleepquality and don’t eat dinner too late as this will also keep you awake.http://eatdrinkpaleo.com.au15

Reducing stressSome of the common signs and symptoms of stressHeadaches, migrainesPoor digestion, bloatingEmotional eating and food cravingsTiredness, waking tired3:30pm slumpAnxietyDull and brittle hair & poor skinFrequent illnessWhat are some of the major causes of stress on the bodyBusy lifestyle/ WorkloadPoor sleep/ Poor dietOveruse of technologyMoney worriesEnvironmental toxinsToo much exerciseLack of meaningful communicationNot enough FUN!What stress does in the bodyIncreases blood pressureIncreases blood sugarIncreases heart rateSlows digestion/supresses immunityIncreases blood to extremitiesIncreases breathing rateHow it can impact your bodyWeight gain/inability to lose weightPremature agingIncreases sugar cravingsFrequent colds and flusDepression and anxietyImbalanced hormonesInsomnia/FatigueGut issuesHow to you reduce stressMake sleep a priorityClean up your dietSchedule ‘me time’Practice meditation/deep breathing16Daily movement/nature walkHave ‘technology free’ daysCatch up with friendsLimit stimulants (caffeine)

DIY BeautYwww.rejuvenatedforlife.comHOW WE AGE17

DIY beautyAlthough we emphasise the importance of nourishing our bodies from theinside, we also love treating our outer shell with love and care. To go withyour 3-day detox, we have put together some of our favourite beauty ritualsand treatments you can do in the comfort of your own home. Take your time,sit back and relax, have your favourite music on, de-stress and create yourown little home day spa. We recommend getting a few friends together andthrowing a spa party - we even provided a couple of healthy mocktails.Remember to patch test yourself with all recipes first, as some people havemore sensitive skin than others. This detox is not recommended for pregnantwomen, which also includes these recipes as some contain essential oils thatare contraindicated for use during pregnancy.Detoxifying Sea Salt, Ginger & Coconut Bath6 slices of fresh ginger1 tbsp sea salt or Epsom1 tbsp coconut oilGinger has many healthy properties but when used fresh or powdered in abath, it can stimulate sweating helping to get rid of extra toxins. Sea salt alsohelps to pull toxins out of the body as well helping to soften the skin and relaxthe muscles. In addition to this, coconut oil will leave your skin feeling silky andsmooth.Body BrushingBody brushing is a great addition to any detox program as it helps to removedead skin cells and stimulates the circulatory and lymphatic systems to helpeliminate waste. It can also help you to get brighter, smoother and softerlooking skin.You will need a soft, natural-fibre body brush. Look for those made with plantbased bristles such as coconut husks or agave plant, also known as tampicoor sisal bristle. Use gentle, circular and upward motion strokes, brushingtowards the largest lymph nodes of the body – the groin, the armpits and theneck. Only brush on dry skin with dry brush bristles and avoid sensitive area,sunburnt areas, breasts and genetalia areas, and avoid if in an active cancerstate or have over enlarged lymph nodes. Seek your health professional’sadvice before brushing if pregnant. Follow body brushing with a shower or abath.18

Avocado & Raw Cacao Mask½ avocado1 tbsp raw cacao1 tsp raw honeyRaw cacao is full of antioxidants while vitamin A rich avocado and healinghoney moisturise and nourish the skin. Blend all ingredients together. Smoothon skin and leave for 20 minutes. Rinse with warm water. This recipe will makeenough for 2 faces so you can either halve the ingredients or eat the rest.Raw Honey, Egg Yolk & Coconut Oil Hair Mask1 tbsp raw honey, melted or liquid1 egg yolk2 tbsp coconut oilThis hair mask helps to moisturise and repair dry, brittle hair leaving you withsoft, luscious locks.Combine honey, egg yolk and coconut oil in a bowl. Make sure that meltedhoney and coconut oil are not hot as to not cook the egg. Apply the mixtureto the scalp, working from the roots to the ends of the hair.Let it sit for at least fifteen minutes before rinsing with warm water. Wash withyour favourite organic, natural shampoo.Teeth WhiteningMix one part baking soda to three parts water and put some of this mixture onyour toothbrush. GENTLY brush your teeth and then rinse and spit out. It is amild abrasive, so you need to be careful not to brush too hard or use too oftenas harsh abrasive action can remove enamel.Learn about other methods to whiten your teeth naturally on our site here.http://eatdrinkpaleo.com.au19

Sweet & Zingy MocktailServes 42cupsdicedhoneydewmelonorrockmelon1 apple, peeled and diced (core out)Juice of 1 lime5-6 fresh mint leaves2 cups filtered water1 cup iceFor the garnishFresh mint leaves4 lime slicesPlace all ingredients in a blender and process until very smooth. Serve with afew fresh mint leaves and lime slices.Strawberry Colada MocktailServes 42 cups frozen strawberriesJuice of 1/2 lime1 cup coconut milk2 cups coconut waterFor garnish: fresh strawberry and limewedgesPlace all ingredients in a blender andprocess until smooth and thick. Servewith a fresh strawberry and a wedgeof lime.20

After the DetoxCongratulations on finishing your Cleanse & Reset From Within 3-Day Detox.Well done. So where to from here?Obviously, I would not expect you to keep up this routine long term. Afterall, it was designed as a little short term cleanse and pick me up. We wouldnot recommend you consume such light meals on a long term basis, this wasdesigned just for the three days to give your body and your digestion a littlebreak.Please make sure that your regular meals after the detox consist of:Good fats from sources such as coconut, cacao butter, avocado, oliveoil, fish, nuts and seeds.Good protein sources such as free range meats, seafood and possiblysome servings of properly prepared legumes or gluten-free grainssuch as quinoa or buckwheat.Nutrient dense sources of carbohydrates such as vegetables, fruitsand starchy vegetables.Enjoy a nice treat or a glass of wine every now and again – rememberlife is meant to be enjoyed!I would love you to try to continue as many of the ‘Daily Routines’ as possible– they will help you to cope with your daily stressors. Never underestimate thepower of small, simple changes. They are simple enough to incorporate intoyour daily life and will profoundly benefit your health. I would also encourageyou to maintain a good sleep routine. Sleep trumps everything else when itcomes to good health and reducing stress!Did you feel as though you were making headway with positive changes butneed more help or would like more guidance? Check out more resources onmy website Eat Drink Paleo and feel free to email me with any questions.Share your 3-Day detox results with me via email at eatdrinkpaleo@gmail.com or tag me on Instagram or Facebook with #eatdrinkpaleo @eatdrinkpaleo.http://eatdrinkpaleo.com.au21

About the authorsIrena Macri is a recipe developer and foodblogger, best known for her paleo inspiredcookbook Eat Drink Paleo Cookbook. She isa passionate cook who draws on her loveof world cuisines and all-naturalingredients to produce delicious recipesthat promote wellness and longevity. She has built a loyal followingand an enthusiastic community around her blog IrenaMacri.comTop 3 wellness tips: get outdoors as much as possible, eat lots ofoily fish and have one salad a day!Favourite super foods: free-range eggs, avocado, oysters enamacriCo-author of this 3-day detox guide, ClaireYates is a Nutritional Medicine Practitioner,holding a Bachelor of Health Science, whois passionate about paleo nutrition, healthand having fun! She is the author of OptimalHealth The Paleo Way and is a self-confessedlover of good food and good coffee.Top 3 wellness tips: Sleep is your best friend, belly laugh everydayand eat a rainbow (coloured fruit and vegetables) daily.Favourite super foods: Kombucha, garlic, free-range eggs andcoffee.22

Detox plan - DAY 3 Morning 10 minutes of stretching 1 cup warm water with 1 tablespoon of lemon juice Body brushing before shower DIY teeth whitening (see DIY Beauty) Energising Green Smoothie (see recipe) 1 soft-boiled egg Herbal tea such as dandelion root tea or rooibos tea Lunch Tomato, Re