Real Food Rehab

No rigid rules, labels or dogmas.... just REAL food, for your body, mind & soul!


For some rehabbers, this may be a great way to help you jump start the beginning of your 11 Week Initiative, especially if you feel things in your current diet have gotten a little out of control. In my book I share that this is an ideal way to push the reset button on your patterns and kick your journey to a higher level of optimal health and weigh loss into gear.



It’s generally best to start on a Friday, or when you are going to have a couple of days free from heavy daily demands.

Upon arising:
Drink 32 oz. of pure, alkaline rich water with lemon to help wake up & flush the system.
You will continue to drink pure water throughout the day, keeping track and working towards your personal goal in ounces depending upon your body weight.

Have a Smoothie or a bowl of fresh mixed fruit. Eat as much as desired.

A colorful salad with your dressing of choice from the or a simple mixture of cold pressed olive oil, lemon juice & Celtic sea salt.

After Work:
1 – 2 cups of a mild laxative tea, like Smooth Move w/ fresh lemon.

Consume an all raw dinner; begin with fruits, preferably low glycemic (berries, stone fruits), then a large mixed green salad with plenty of veggies (cucumber, bell pepper, tomato, avocado, sprouts, etc.) Again, make a dressing with olive oil, lemon and Celtic sea salt. Check out The Kitchen for ideas.

In bed by 10 pm, goal is 8 hours of quality sleep.


If you are able to schedule a deep tissue massage, time in a sauna or steam room, this will be very beneficial. Also doing an enema or having colon hydrotherapy would also enhance your experience and reduce any uncomfortable detoxing symptoms that could begin to manifest.

Upon Arising:
Start off with 32 oz. of pure, clean water with lemon.

Energize and detoxify with 16 oz. of alkalinizing green based juice:
See the list of juices in the Liquid Lounge

Exercise if possible, either a brisk walk or 15 minutes on a mini-trampoline. Upon completion, drink the rest of your green juice.

Enjoy another large salad, dressing of your choice.

After lunch, prep for tonight’s dinner:

Balancing Broth
Yes, this is cooked. Please substitute a raw blended soup if you are all raw. Some who are transitioning to raw find this grounds and comforts them during the cleanse, especially in the colder months.

In a stock pot:
10 cups pure filtered water
2 onions, scrubbed, skin left on
4 cloves garlic
4 carrots, not peeled
4 stalks celery
2 potatoes, any variety, scrubbed, skin on
½ cup fresh parsley
2 bay leaves
1 tsp each thyme & basil
2 cups broccoli
1 ½ inch piece kombu seaweed
pinch of cayenne, if desired

Chop all veggies into 1 inch cubes. Cover with water and bring to a boil, cooking over a low heat for 2 – 4 hours. Cool, strain, discarding the vegetables, and store in an airtight container (glass mason jars are great) in your refrigerator.

Enjoy a herbal tea, Smart Cocktail or Ecstatic Elixir. Rest or nap for one hour if possible.

Have a large bowl of Balancing Broth and another salad. Try to select a dressing that has avocado a s the base for some needed essential fatty acid.

In bed by 10 pm….going for 8 hours of sleep!


Upon arising: Have your 32 oz. of pure water with lemon. Also plan to consume the correct amount of water throughout the day.

Green Smoothie:
2 big handfuls of spinach or kale (de-veined)
1 cup fresh or frozen berries
1 tsp coconut oil
1 Tbsp chia seeds, soaked
2 cups of fresh almond milk or water

Place all ingredients in to your blender and combine until smooth and creamy. Drink 16 – 32 oz. of this throughout the morning.

Mid morning:
Try to get 30 minutes of exercise and be sure to drink herbal tea and/or water to replenish afterward.

Enjoy another bowl of last night’s Balancing Broth along with a Orange Spinach Salad with Orange Tahini Dressing.

Mid afternoon:
Green Drink and rest time…..
1 bunch of leafy green lettuce
½ head celery
1 cucumber
1-2 granny smith apples
1 lime

Start with a Smart Cocktail, if desired. Then a bed of mixed greens with grated carrot, beet and purple cabbage and steamed broccoli & onions with Bragg Aminos.. Choose either a basic or avocado based dressing.

In bed by 10 pm…..go for 8 hours of rest!

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I want to do this but I am thinking it will be a week from mon as I already have hydrotherapy scheduled for Tues the 19th :)

Penni said:
I am going to start this on Monday : )
I think I'll join you all starting Monday 10/11/10. I've been out of the loop for a bit and feel it big time....Ugh. This will be great! Thanks for the motivation, Penni!

Ty Hellier said:
Hey guys,
How do you work out the goal to aim for with drinking water, according to body weight.
Hopefully this isn't a daft question! :)

Thank you and have a great evening!

Hey Ty. This is what's in my "Detox7" box (a commercial cleanse in a box) that I'm doing right now. It suggests:

100 lbs. 48 oz.
130 lbs. 64 oz.
170 lbs. 80 oz.
200 lbs. 96 oz.
230 lbs. 112 oz.

So, basically, take you current weight and half of it is the number of ounces of water you should be getting every day to stay properly hydrated. Hope this helps.
Love this so much. I've been doing juice fasts for over a decade and this is the exact combo of info I wish I had for the days leading in and out of a juice fast. I love the Balancing Broth recipe. Just what I needed :) Thank you so much for putting it into words here for us.
I am so doing this. tomorrow.
Penni can I use Arame?
Can I use sweet potatoes?
Yes & yes!

Jean said:
Penni can I use Arame?
Can I use sweet potatoes?
I realy neede to read this because I havent loss any wight scince we started
Yes.....have you tried a juice feast?

Rhoni said:
Any suggestions for someone who does this on a daily basis?
bumping this up so everyone can easily find it.

I've made the balancing broth twice now, once the instructed way and the second time in the crock pot on low over night.  Both came out wonderful.  Thanks for bumping Penni, this gives a good outline while waiting for my book to arrive :)  Should be here by Thursday!


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