1. A Health-Building
Cleansing Program . . .
A five-week, two phase system, beginning with a
comprehensive 7-day cleanse, followed by a 4-week
“restore and rebuild your health” program!
3. A “Health Building Cleansing Program” . . . For YOU! 3
Reduce Cellular Malufunction with:
1 Live FOODS
Optimal FLUID Intake
Moderate EXERCISE
Adequate REST
A Healthy ATTITUDE/Mindfulness
Quality CLEANSING Supplements
You Are What You Eat . . .
W
hat you eat
does affect
your health.
Nutrients act as a team. A
deficiency of even one will
decrease the effectiveness
of all the others. Fresh Start
gives you suggestions of
high quality nutrient-dense
foods that act together to
remove toxins and build
health.
Toxins in our environment
can impose an undue
external burden, while
poor digestion, lack of
exercise, and negative
thoughts and emotions
can increase our internal
toxic load. Our bodies do
have the ability to detoxify
when we take in essential
nutrients from foods rich
in vitamins, minerals,
protein, carbohydrates
and essential fatty acids
along with pure water and
oxygen.
Our bodies are exposed
to large numbers of
unwanted chemicals every
day. Most are man-made
substances that wind up
in our food, air, and water,
or are taken in the form
of drugs. Toxins enter
the body in the form of
pesticide exposure from
produce; preservatives,
antibiotics, and estrogen in
meat and animal products,
prescription drugs,
environmental toxins; and
chemicals found in skin
care and cleaning products.
All require detoxification
if our bodies are to
function optimally. Think
of Fresh Start as a “toxin-
puller”— the liver, kidneys,
intestines, and skin act
together to remove the
toxins from fat cells and the
liver. There are mainly two
carriers of toxins entering
the body: fat-soluble and
water-soluble.
Many that enter are fat-
soluble, which means they
dissolve only in fatty or oily
solutions and not in water.
2
3
4
5
6
We suggest that there is only
ONE DISEASE:
Cellular Malfunction
4. 4 Fresh Start Cleansing Program
Fat-soluble toxins tend to
accumulate in fat cells and
can stay for a long time.
The unfortunate fact is that
heavier people DO have
more toxins in their bodies.
The first stop in the
detoxification process is
the liver. The liver converts
fat-soluble toxins into
water-soluble substances
that are excreted from
the body through the
kidneys. The liver filters
the blood to remove large
toxins, synthesizes and
gets rid of bile, which is
full of cholesterol and
other fat-soluble toxins
and completes the removal
using an enzymatic process
called Phase 1 and Phase
2 liver detoxification.
Think of your liver as the
toxic trash remover and
learn to love your liver!
Water-soluble toxins are
found in the blood and the
cytoplasm (the material
inside the cell).
We do not recommend
the Fresh Start program
for pregnant or nursing
mothers.
The sudden release of the
fat-soluble toxins would be
transported in the blood
which circulates between
mother and fetus, and
would also be released into
the breast milk consumed
by infants. Fresh Start is an
excellent choice for those
women who plan their
pregnancies 3-6 months (or
more) in advance. It can
provide a less toxin-laden
environment for their
babies. It’s also a good
choice for mom to restore
her system after weaning
her infant.
We do not recommend
Fresh Start for children
under the age of 12.
Fresh Start is an excellent
choice for Teenagers who
often find substantial
benefits in mental clarity
and focus, fewer mood
swings, and healthier
immune systems.
What Benefits Can I Expect
from the Seven Day Cleanse?
A BOOST in energy—usually by the third
day.
Better FOCUS & CLARITY—usually by
the third day.
IMPROVED digestion.
Cravings for sugar, caffeine, fats, and
nicotine REDUCED.
HEALTHIER immune system.
True APPETITE appropriate for you.
An ongoing CRAVING for vegetables.
Kick-starting weight loss, if desired.
General health building CLEANSE for
everyone, ideal weight or overweight.
What Do I Eat During Fresh Start Cleanse Week?
Lots of delicious food (as much as you can) from the following list:
Begin with 9+
cups of vegetables and fruit. That’s just for the
beginning! More IS better.
Fresh Start is built on the 3-3-3 principle: 3 Cups of Leafy Greens,
3 Cups of Colors, and Three Cups of Sulphur-rich vegetables. You
will note that many leafy greens are also high in sulphur. Choose
3 cups or more of each (no double-counting) for a total of at least
9 cups of produce.
5. A “Health Building Cleansing Program” . . . For YOU! 5
Leafy Greens
*Lettuce: *romaine, *bibb, *mesclun, *salad bowl,
*garden…
*Spinach -* kale - arugula -watercress
*Sprouts of any kind
Dandelion greens, Swiss chard
*Pea Shoots
Sulphur-Containing
Vegetables
Broccoli - broccoflower - *kale - *spinach - arugula -
watercress
*Scallions/green onions
Leeks Brussel sprouts
Asparagus Bok choy
Cabbage: red or white Radishes
Mushrooms Turnip
cups
DAILY3+
During the Week of Fresh Start and the Four weeks following, we
suggest you follow the 3-3-3 Food Pattern.
Colored Fruits
(choose a variety
of colors)
cups
DAILY3+
*Blueberries, *Raspberries… any
berries
*Strawberries
*Green or red grapes
*Cherries
*Plums
Oranges, tangerines, clementines
Grapefruit
Lemon, lime
Cantaloupe
*Peaches, *nectarines
Papaya, mango, any tropical fruit-
limit to 1/day
Banana- limit to 1/day
Avocado- limit to 1/day
“Begin with
9+
cups of
vegetables
and fruit.”
Buy the starred (*) produce organic, if possible.
cups
DAILY3+
6. 6 Fresh Start Cleansing Program
Additional Vegetables
And Fruits
*Bell pepper: red, green, yellow
*Cherry tomatoes
*Baby or big carrots
Beets
Sweet potato
Eggplant
*Green/wax beans
*Cucumber
*Celery
Snap peas/snow peas/garden peas
Jicama
Exceptions:
For those with blood sugar difficulties (high blood sugar, low blood sugar), those who are extreme athletes, or do
heavy work or many men, or those who are having extreme difficulty after three days: it’s recommended that you add
1-2 boiled or poached eggs to your breakfast, 3-4 ounces grilled or boiled chicken to your lunch salad, and depending
on your body, chicken or 4 ounces sustainable fish at dinner, along with heaping amounts of salad and other raw or
slightly steamed vegetables. Please avoid adding any soy/whey/vegetable protein shakes if at all possible.
How 3 - 3 - 3 Works
T
he balance of the
9 cups, (doubled,
tripled or more
during the first seven-
days of Fresh Start) is
extremely important for
the success of cleansing
and rebuilding your body.
Keep the balance of 3-3-3
or multiples of each. You
will take in maximum
nutrients, providing your
cells with substances
they need to operate at
their utmost efficiency.
Overcoming nutritional
deficiency is noted as
one of the two keys that
contribute to cellular
function.
The selected foods provide
essential nutrients as noted
below. Remember the
other key to good cellular
function, is reducing
toxicity which will be
accomplished by the choice
of sulphur-containing fruit
and vegetables, pure water,
and cleansing supplements.
Three Cups of
Leafy Greens
Leafy greens are
nutritionally dense
phytochemical factories. A
partial list of their benefits
is: excellent source of B
vitamins for healthy nerves,
vitamin A for eyes, A &
C for immune function,
healthy skin and gum
tissue, and vitamin K for
blood-clotting and healthy
bones.
Three cups of
Colors
Brightly colored fruit and
vegetables are a rich source
of antioxidants which
are protective against
cardiovascular disease,
cancer, and dementia, have
amazing anti-inflammatory
and anti-bacterial properties;
and are important for
immune system health, eye
health and skin health, to list
just a few.
“Extras”
¼ cup raw nuts of any kind except peanuts.
Non-caffeinated herb tea…may be counted as part of water
intake.
Shaklee Supplements you are currently taking.
Prescription medications you are currently using.
Seaweed: the green superfood. 1/4 cup
improves elimination of lead and mercury.
7. A “Health Building Cleansing Program” . . . For YOU! 7
Choose fruit and vegetables
that are colored all the way
through. Apples, pears
and bananas do not count
as part of your three cups
(because they are not
colored all the way through)
but can be eaten as a treat
in addition to your 3 cups
of color. Cucumbers and
zucchini do count when
you eat the skin…all the
more reason to buy organic.
Aim to eat at least three
different colors each day:
green, red, blue/purple/
black, yellow/orange.
Three cups of
Sulphur-Rich
Vegetables
Sulphur-rich foods nourish
cells and mitochondria
(the furnace of the cell
that produces energy). Be
prepared for more energy!
Sulphur-rich foods help
the body eliminate toxins
more efficiently. Sulphur is
important for combining
proteins and for producing
collagen, which makes up
all your connective tissues.
If you have joint issues,
you need sulphur. It also
helps promote beautiful
skin, strong hair, and
nails. It’s been associated
with improvement in skin
problems and arthritis.
Many studies show the
benefits of sulphur-rich
foods which are important
for those who want to avoid
narrowing of the blood
vessels, commonly found
in those with auto-immune
problems and cardio-
vascular weakness.
Good sources of sulfur
include the cabbage, onion,
and mushroom families.
You will notice that the list
includes some cross-over
with leafy green vegetables.
That’s good. Just make sure
to get your 3 cups of leafy
and your 3 cups of sulphur,
along with your 3 cups of
colors. During Fresh Start
you will go way beyond 9
cups of vegetables and fruit
a day.
We recommend including
the 3-3-3 servings every
day for at least the 4-weeks
following the initial Fresh
Start Program. Including
these in your on-going daily
life will continue your body
cleansing program and
bring benefits that range
from anti-inflammatory &
anti-bacterial properties, to
improved immune system,
blood vessels, brain cells,
skin health, reproductive
health and a host of other
health advantages. Live
Younger Longer with healthy
eating habits!
The advantages of green
shakes.
You can pack in many
of your requirements for
“greens” and “sulphurs” into
one or two power-packed
shakes (see recipes).
EWG Dirty Dozen/Clean Fifteen
CHOOSE ORGANIC WHERE POSSIBLE DURING THE CLEANSE
S
ince your diet will consist of fruit and
vegetables and our intention is to eliminate
toxins from our bodies, buying organic
fruit and vegetables during this week is a good
idea. However, we do recognize that budgets and
availability play a large role in your purchases.
Here are lists of fruit and vegetables in order
of the amount of pesticides reported by EWG
(Environmental Working Group). We suggest you
purchase at least the “Dirty Dozen” from organic
sources. It’s fine to buy the Clean Fifteen,
Print the EWG Dirty Dozen/Clean Fifteen chart as
a shopping guide.
Check out the top 50 fruits & vegetables containing
pesticides at www.EWG.org We starred the top 30
to buy organic during the cleanse.
The 3-3-3 suggestions
are based on the work of
Terry Wahl,M.D. in her
book, The Wahls Protocol,
2014, Avery Press "A
radical new way to treat
all chronic autoimmune
conditions using Paleo
Principles."
We highly recommend
this work.
8. 8 Fresh Start Cleansing Program
What Shall I Avoid?
. . . for the Seven Days of the Cleanse.
Avoid anything that
has been cooked:
Meats • Fish • Poultry • Baked Goods
Beans, Lentils • Fried Foods
Chips • Stir-fried or fully cooked
Vegetables (lightly steamed OK)
Anything containing sugar, honey or
maple syrup
All artificial sweeteners- Splenda,
Equal, Sweet ‘N Low, Nutrasweet, etc
All natural forms of sweetener-stevia,
agave nectar, or sugar alcohols
All juices, coconut water, or other
flavored waters
All alcoholic beverages, sodas or
carbonated waters
All dairy in every form- milk, yogurt,
any cheeses
All rice milk • almond milk • coconut
milk • hemp milk
All soy protein, whey protein, or
vegetable-based protein shakes
All grains- rice, quinoa, wheat, oats,
barley, rye, spelt, millet, etc
All dried fruit and popcorn
All coffee and caffeinated tea. If
you have had a caffeine addiction
(more than 3 servings/day), and
have reduced your intake, 1 cup of
caffeinated coffee is acceptable but not
encouraged.
Avoid Shaklee Energizing Tea for the
7 days of Fresh Start.
NO Shaklee Performance.
Non- Shaklee brand vitamins &
minerals, herbs & fish oils
What Can I Expect?
. . . during the Seven Days of Fresh Start.
And by the way, why is
it seven days, not five
or 3, or 2-3 weeks?
After 3 days, you can expect to
experience clearer thinking, better
concentration and focus.
You may have a feeling of being
internally clean. Stop now and that
will go away within two days.
After 5 days, cravings for sugar and
carbs are greatly reduced. If you stop
now, you will fall back to craving
sugar and carbs. AND many people
begin a 5 –day cleanse on Monday.
What’s the natural response on
Saturday? Yes! Celebrate. Going
through the weekend is important to
build those health muscles you’ll want
to keep!
You’ll find that you have more
energy…throughout the day.
At 7 days, your digestion will be
improved…gas, bloating, and
intestinal distress will diminish.
Your body will absorb nutrients more
efficiently.
Most people experience more restful
sleep, and report remembering
pleasant dreams the next day.
You’ll be on your way to an improved
immune system.
AND you will most likely drop 2-11
pounds, giving you the confidence
that you can continue to drop weight
in a safe and healthy manner. Even
those who do not want to lose weight
can follow this plan and experience
health benefits.
We do not recommend limiting
protein for longer than seven days.
It is the structural component of
cells and tissues, the promoter of
immune health, builder of muscles,
joints and skin and it aids in
producing hormones.
9. A “Health Building Cleansing Program” . . . For YOU! 9
The 2 Most Commonly Asked Questions:
1. Why are we asked to do protein-sparing during the week of the cleanse?
Protein-sparing refers to
limiting commonly used
protein sources. In protein
sparing the body obtains
energy from sources
other than protein. Such
sources can include fatty
tissues, dietary fats and
carbohydrates. Protein
sparing conserves muscle
tissue. It gives the liver
and digestive systems a
rest. For the majority of
people, there is no health
danger in avoiding meat,
meat substitutes, and
dairy proteins for 7 days.
The vegetables in the diet
provide easily absorbed
protein and contribute
clean energy to the body.
Excluding all meat, fish,
eggs, dairy and soy or
vegetable-based protein
shakes gives the body
the opportunity to rely
exclusively on nutrient-
dense plant foods. Research
shows that plant-based
diets are low in energy
density and higher in
complex carbohydrates,
fiber and water, which may
increase satiety, (the feeling
of fullness). Research also
shows that vegan diets
cause more calories to be
burned after meals.
Seven days of protein-
sparing is not harmful.
We recommend resuming
consumption of lean
protein sources: soy,
vegetable or whey protein
shakes, chicken, fish, eggs,
organic lean red meats,
beans & lentils AFTER the
seven day cleanse.
2. Is everyone required to avoid all protein sources during the
seven day cleanse?
NO.
There are a number of
people who will do better
with added animal based
protein or combined
vegetarian sources of
protein. The demands on
their bodies are simply too
great to engage in complete
protein-sparing. They
include but are not limited
to:
A. Those with blood sugar
abnormalities- whether too
high as in diabetes or too
low as in hypoglycemia.
They require a consistent
source of protein to keep
their weakened blood
sugar processing ability on
course.
B. Those with depressed
immunity or extremely
limited energy. An easy test
is to begin the program as
written and add protein if
required.
C. Many men. Their
higher levels of muscle
mass require more protein
to function at peak
performance. Again, begin
the program as written and
adjust as needed.
D. Those with physically
demanding jobs. Follow the
above suggestion.
E. Extremely active athletes
fall in the same category.
F. Those who experience
headaches, dizziness, or
faintness, beyond the
third day, even while they
have consumed copious
amounts of water and
vegetables. We suspect
these people may have mild
low blood sugar issues that
have been previously gone
unnoticed.
G. If you have a health
condition that you are
concerned about, check
with your physician.
“Excluding all meat, fish, eggs, dairy and soy or vegetable-based
protein shakes gives the body the opportunity to rely exclusively
on nutrient-dense plant foods.”
10. 10 Fresh Start Cleansing Program
Could There Be Any Reactions?
Each person’s experience will be unique to them. While most people manage
the seven-day cleanse with little or no discomfort, some do have a response.
The greater your body’s toxic burden, the more intense the cleanse program will be.
If you have been consuming refined carbohydrates in the form of white sugar/white flour
products, alcohol, or caffeine it is possible that you may experience:
Fatigue • Irritability • Headache • Weakness • Bad-breath
Skin break-outs • Lots of mucus drainage • Flu-like symptoms • Stomach cramping
Our experience is that it’s not flu, it’s toxin dumping.
It often comes on the second or third day.
Questions To Ask:
If you are having reactions (or discomfort) during your Fresh Start Cleanse, we suggest you
consider these factors.
Did I cut back on alcohol, caffeine, sweet treats before beginning the cleanse? If not, STOP. REDUCE. BEGIN
AGAIN. Or PUSH THROUGH.
Have I been drinking 8 to 10+ glasses of water daily?
Have I had a predominantly vegetable based diet or have I eaten mostly fruit? (too much sugar)?
Have I been eating all through the day?
Solutions To Common Challenges:
Stomach growling even after drinking water/tea. (Hungry)
Eat more vegetables. Prepare and eat generous amounts of
one of the salads or gazpacho.
Problems digesting vegetables. Use Shaklee EZ-Gest.
Follow the label directions. Lightly Steam some of your
vegetables- just to the crisp stage.
Soft or Loose Stools. Your stool needs to be normalized.
Begin with ¼ Herb Lax tablet each evening. After stool
begins to be in a formed state, increase to ½. After 6
months, move up to 1/day and then once or twice a week.
Constipation. Increase Herb Lax to 3/night. Add to hot
water and stir and drink like a tea. Increase number of
Herb-lax, in your hot water, by 1-2 per night until you get
relief. Drink copious amounts of water and eat the heavier
vegetables. Continue drinking lots of water and eating
fiber-rich foods after finishing the cleanse. Use Herb-lax
once or twice a week.
On-going headache, dizzinesss, or light-headedness on 4th
day. Follow directions for adding protein sources, page 9.
11. A “Health Building Cleansing Program” . . . For YOU! 11
A Simple Pattern For Those Needing Protein
This pattern is designed for those who need protein during their Cleanse week, as outlined on page nine. If you require
protein, and have high/low blood sugar issues, limit your fruit to no more than 2 servings a day, otherwise fruit servings
are unlimited. Berries are unlimited for all. Snack on large amounts of vegetables. This is important.
Breakfast:
• 2 eggs, poached, boiled or fried in a non-stick pan.
• 1 green smoothie- see recipes.
• 1 serving of fruit can be eaten at breakfast.
• Snack throughout the day on fresh raw vegetables.
Lunch:
• Add 4 ounces of grilled, roasted or poached chicken or shrimp to a large green salad. Choose a low-fat salad
dressing.
• No cheese, no dried cranberries or raisins.
• May also choose a bowl of gazpacho. Eat more vegetables during the afternoon.
• Mid-afternoon: Snack of ¼ cup raw nuts along with more vegetable strips.
Dinner:
• Choose a generous serving of grilled, baked or poached chicken, fish or shrimp. Add it to a green salad large
enough to serve 4 people. May also have lightly steamed vegetables. May choose any of the salad recipes in the
recipe collection.
• AVOID PROTEIN SHAKES, MEAL BARS, OR SNACK BARS during the 7-day cleanse. Many people use
these as their daily food supply. It’s important to give your body a rest/change occasionally.
Your Daily Cleanse Routine
One or Two Days Prior to
Beginning: Shop, Clean, and Store
Shop ahead for 3-4 days of fresh fruit
and vegetables.
Clean by washing all produce in a pan
or sink full of water to which you have
added a squeeze of a liquid organic
super cleaning concentrate. (Basic
H2)
Let soak for 6-8 minutes. Soaking
longer than ten minutes can cause
vitamin and mineral loss. While this
will remove pesticides from the skin
of the fruit or vegetables, it will not
remove those that have penetrated
the produce. Another reason to buy
organic.
Rinse and dry produce. Store each
variety in its own glass container.
Make ahead one or more recipes of
your choice, ie. Salad in a Jar, The Best
Fresh Chopped Broccoli Salad, Bill’s
Gazpacho.
See the Fresh Start Cleansing Recipes
for details.
12. 12 Fresh Start Cleansing Program
Days 1 Through 7 (Cleanse Week)
Step 1.
Break Your Fast
Drink a glass of your choice of
cleansing water on arising. See recipes
on pages 13 - 14.
Prepare a green vegetable smoothie.
See Fresh Start Cleansing Recipes.
If you are still hungry after your
smoothie, and your cup of herb tea
or water, have a full piece of fruit or
some cut-up vegetables. You should
not be hungry on this program. If you
are hungry, you are either not eating
enough food or drinking enough
water. You will be substituting volume
for density so eating larger amounts
is a good thing. There is no need
to count calories on the Fresh Start
program. We count nutrition not
calories.
Take your morning cleansing
supplements.
Step 2.
Preparing for the Day
Whether you are leaving home or are
home for the day, keep a bag or a bowl
of vegetables and fruit within reach,
at all times. Fill a gallon Zip-Lock bag
with cut-up vegetables or fruit and be
prepared to graze. Refrigerated lunch
bags work well.
Grazing all day is the key to the
success of this program. If that’s not
possible, eat a large amount of fruit
and vegetables every two hours.
Make up a container of iced herb tea,
hot herb tea or a large bottle of pure
water. Keep the liquid in sight so you
are encouraged to drink much and
drink often. We suggest you track it.
Step 3.
What’s for Lunch?
You can prepare several wide-
mouthed pint jars of layered salad to
take with you or have at home. See
recipes.
Make up a batch of Bill’s Gazpacho
soup. Do try it. Non-gazpacho
admirers have found it to be to their
liking.
See recipes for novel vegetable
preparations and do try a few.
Step 4.
How about the
Afternoon?
Pull out the bag of vegetables
and a bit of dip if you are so
inclined. Any type of mustard
makes a great dip as does fresh
salsa, homemade or from the deli
counter…not jarred or canned.
If you’re enjoying Shaklee Energizing
Tea before Fresh Start, we encourage
you to put it aside for the seven days
and restart during week 2.
In the winter days we find a hot cup of
Cinnamon-apple tea, non-caffeinated,
to be a great afternoon treat. For
summer, turn to iced Raspberry
Zinger, again non- caffeinated.
Step 5.
Dinner Time Options.
Make a “slurry” of steamed vegetables.
we like zucchini, summer squash,
onions, mushrooms, and tomatoes.
They need just a little steaming to
produce an appetizing dish. Add
herbs for flavor. Remember, your
vegetables should remain crisp.
Make a HUGE salad…one you would
normally serve to 4 people. Include
3-4 types of lettuce and 5-7 assorted
vegetables. Raw asparagus is delicious,
slivered beets are gorgeous, as is
slivered or julienned sweet potato. Let
your imagination run wild.
Now for your treat of the day:
Squeeze a half-lemon or lime over the
greens and then dress your salad with
a full-fat dressing. Recipes included in
the recipe guide. Check the label on
ready-made dressings, avoid any with
preservatives, artificial ingredients, or
things you can’t pronounce.
Don’t forget your sliced avocado
on the salad. One-half or even a
whole avocado will make you feel as
though you are dining in an elegant
restaurant.
Take your evening cleansing
supplements.
13. A “Health Building Cleansing Program” . . . For YOU! 13
Step 6.
After Dinner and
Before Bedtime
Enjoy another cup of tea. Ginger-
Pear, Peppermint, Cinnamon-apple,
or any herb tea that does not contain
caffeine will be a welcome treat.
If you have trouble sleeping, we find
that Celestial Seasonings Tension
Tamer Tea is a tremendous sleep
aid. Have a cup one-half hour before
bedtime. Shaklee’s Gentle Sleep
Complex is another excellent sleep aid.
Step 7.
Bedtime
We recommend a full 8-hours of sleep
to help your body repair and restore.
You are experiencing an intense
period of renewal, so giving yourself
permission to take some time for you
is a great idea.
Many people like the idea of an
Epsom Salt/Baking Soda bath for
body cleanse purposes. The goal is
to sweat out a few toxins, continue
the healing process and promote a
healthy relaxing sleep.
Add 1 cup Epsom Salts,
and 1 cup Baking Soda to
your bath water.
Drink a glass of water to
promote hydration.
Soak for 15-25 minutes
adding hot water as
needed.
Taking a bath with these
natural compounds is
believed to cleanse and
purify the body, leading
to a range of health
benefits, from relieving joint pain to
slowing the aging process. Epsom
salt baths provide the body with
magnesium and sulfates. A baking
soda bath neutralizes acids and
promotes the elimination of toxins.
There are other cleansing rituals
such as dry brush body scrubs or
homemade bath scrubs. Just Google
to discover one you might like to try.
Fluids, Fluids, Lots Of Fluids
Water- How Much and
What Kind?
Begin with pure filtered or distilled
water.
The generally accepted suggestion
is that you divide your body weight
in pounds by 2, to determine the
number of ounces of water you would
drink each day. Ex: 150-pound person
would take in 75 ounces or roughly
9-10 eight ounce glasses of water.
Three quarts of water seem to be
adequate for the largest of people.
Adequate water is critical to flush
the toxins that are being removed
from your cells and tissues. This is
the time to be extremely intentional
about getting enough water. Choose
pure filtered or distilled water. This is
not the time to be drinking untested
water. Shaklee’s BestWater pitcher
removes lead and more than 50 other
contaminants.
It is important to have a“liver
cleansing” drink as your first morning
beverage.
Begin the day with
one of the following:
1. An 8/10- ounce glass of
warm or cool water with the
juice of ½ lemon
2.8-10 ounces of a Cleansing
drink of:
• 1 quart of distilled water
• 2 ½ tsp. Braggs Organic
Apple Cider Vinegar
• Juice of ½ lemon
• Sprinkle of Cayenne
pepper
• Drink a glass. Refrigerate
and finish before the day
ends Leftover? Throw it
out and make new the
next day.
Tip: Drinkwithastrawtoreducethepossibilityoftoothenamelerosion.
14. 14 Fresh Start Cleansing Program
3.“Sassy” Water for those
who want more flavor in their
water:
• 2 liters water (about 8 1/2
cups)
• 1 teaspoon freshly grated
ginger
• 1 medium cucumber,
washed and thinly sliced
• 1 medium lemon, washed
and thinly sliced
• 12 small spearmint leaves
• Combine, refrigerate and
drink through the day
What about carbonated water/
seltzer?
Carbonated beverages come in many
forms, such as seltzer water and soft
drinks. Many doctors and dentists
(and this nutritionist), in the past,
cautioned against drinking these in
large amounts.
The latest research does not support
traditional beliefs that carbonated
beverages lower calcium levels in the
body, weaken bones, and increase
risk of osteoporosis. The Journal
of Nutrition reported a study of
sparkling and still mineral water.
The study participants were asked to
drink 1 liter of either the sparkling or
still water each day for two months,
followed by two months of the other
type of water. It was found that
drinking sparkling water brought
about significant reductions in the
level of low density lipoprotein (LDL)
cholesterol (generally regarded as a
risk factor for heart disease), as well
as a significant increase in levels
of high density lipoprotein (HDL)
cholesterol (generally considered to
reduce heart disease risk). These and
other biochemical changes induced
by drinking sparkling water were
estimated to reduce women’s risk of
developing heart disease over the next
decade by about a third.
While sparkling water sounds great,
please wait for the next phase of
Fresh Start as carbonated water
may increase symptoms of bloating
and gas due to the release of carbon
dioxide in the digestive tract.
Gentle Exercise During Your Cleanse
W
e recommend a gentle
exercise program during
the cleanse to help move
waste products through the body.
Choose 30 minutes of aerobic exercise
three days during the cleanse.
Don’t overdo it! This is not the time to
be training for a marathon.
Space your exercise. It’s important
to allow your body at least one or
two days of rest. However, you are
encouraged to do the core exercises
daily…start with a few and work up if
you are a beginner.
The core of our body is where the
eliminating organs, liver, kidneys
and intestines are located. Core
exercises stimulate the organs and
help waste pass through the large
and small intestines more quickly.
A strong core is very helpful.
Stott Pilates instructor and trainer,
Trish Marfione, MS, ACSM,
recommended these exercises from
the essential repertoire, (beginner
level) to be a simple and safe way to
get the core moving. As she says, “you
are moving from lying on your back,
lying on your stomach, sitting and
kneeling, as well as flexing, extending,
rotating, rolling, and side bending.
• Ab Prep
• Breast Stroke Prep
• Spine Twist
• Hip Rolls
• Swimming Prep
• Mermaid
Please see the exercise handout for
details.
15. A “Health Building Cleansing Program” . . . For YOU! 15
Adequate Sleep & Rest
Scientific Studies on ADEQUATE SLEEP
report:
“8 hours of Sleep increases metabolism”
- Uppsala, University of Sweden
“8 hours of sleep boost immunity 3X more than 7
hours of sleep”
- Carnegie Mellon Univ.
“8 hours of sleep trigger brain changes that
improve memory”
- Beth Israel Deaconess-Boston
Less than 8 hours of sleep releases Ghrellin, the hormone that says, “I’m hungry!” Whereas 8 hours
or more releases Leptin, the hormone that says, “I’m full, thank you!”
Most people on Fresh Start experience more restful sleep, and report remembering pleasant dreams the next day.
Healthy Attitude/Mindfulness
“Sleep more, eat less.”
M
indfulness is
the practice of
purposely focusing
our attention on the present
moment and accepting
it without judgment. In
our noisy, visually over-
stimulated, hyper-driven
daily worlds, it’s common
to feel scattered, stressed
and overwhelmed. We often
compensate by rushing
through meals or grabbing food-
on-the-go in order to get to the next
meeting or the next thing on our
to-do list. This practice can leave
us feeling unsatisfied, resulting in
emotionally–charged cravings for
foods that are high in sugar, fat, salt,
or starch. We all know where that
leads.
During Fresh Start we have the
opportunity to turn our meal and
snack times into little opportunities
to practice mindful awareness.
Meditating or setting aside 20 minutes
a day to sit in peace and quiet are
ideal ways to practice mindfulness
and cultivate mental clarity. Realizing
that may not fit your life at this
time, we have created 7 simple
mindfulness exercises that take less
than 5 minutes - one for each day of
the Fresh Start Cleanse. Remember,
as you integrate these practices into
your meal or snack time, that there
is no “right” or “wrong” way to do
them. Any attempt, no matter how
small, will still bestow the benefits of
mindfulness.
Day 1: (30-60 seconds)
Deep Breathing
Before eating a meal or snack, take
3-5 deep breaths before taking the
16. 16 Fresh Start Cleansing Program
first bite. Notice your body’s response.
Day 2: (2-4 minutes)
Gratitude List
Write down 3 things (or more) for
which you are thankful.
Day 3: (1-2 minutes)
Observe Nature
Choose a natural object within your
immediate environment; it could
be a houseplant, a chipmunk in the
backyard, or just something in the sky
such as the clouds or the stars. Focus
your attention fully on the subject,
studying its movement or stillness.
Allow yourself to think about its role
or purpose in the natural world.
Day 4: (30-60 seconds)
“Shrugging”
Do this simple exercise as many times
as you choose, but begin with at least
three. Inhale deeply though your
nose, then squeeze your shoulders
up tightly into your ears, and squeeze
your hands into fists. Hold for a few
seconds, and then let out a LONG
exhale through your mouth as you
completely relax your shoulders
and unclench your fists. Notice the
difference between the states of
tension and relaxation.
Day 5: (2-5 minutes)
Silent Snack
During this day, eat one snack or
meal in silence: no music, no TV,
no electronics, no conversation.
If needed, ear-plugs could help.
If silence seems challenging, start
small. Just close your eyes while you
take your first 1-2 bites. You’ll be
practicing “inward listening” to your
body.
Day 6: (1-2 minutes)
Connect with Your
Food
As you sit down to eat something
you’ve prepared for yourself, look
at the ingredients. Where did
they come from? Is it possible to
imagine the farmer(s) who grew
your food? Do you know which of
these plants grew on a vine, tree,
shrub, or underground? Can you
picture the field or orchard where
they were grown? It is totally OK to
have no clue, or to have a difficult
time imagining this. It is not about
getting the “right” answer, the goal is
simply to spend some moments being
curious and connected.
Day 7: (2-4 minutes)
Self-Acknowledgment
Write down 3 (or more) things
you love about yourself, or
accomplishments of which you’re
proud. They could range from the
practical, such as “I love that I brush
my teeth every day,” to the abstract
“I love my ability to sense when the
people I love are feeling down.” Do
not worry about sounding boastful-
this list is private, just for you!
The health benefits of the practice
of mindfulness are being reported
in mainstream medicine. Harvard
Health Publications issued a special
health report of suggestions similar
to the ones we’ve listed.
A special thank you to Julia
Workman, CYT, Yoga Instructor, for
these exercises.
15 Benefits of
Dropping 15
Pounds
While you may choose to
shed more than 15 pounds,
be secure in the knowledge
that there are many health
benefits of modest weight
loss as listed:
1. Increased energy.
2. Decrease in high
blood pressure.
3. Blood sugar and
insulin levels can
drop within 3-5 days.
4. Free-floating fats
(triglycerides) can
drop.
5. C-Reactive protein,
the marker for
inflammation, can
drop.
6. HDL (the healthy
cholesterol) can rise.
7. Diabetes risk can
drop by one-half.
8. Decreased sleep
apnea.
9. Reduced symptoms
of joint disease-
easier to move.
10. Decreased risk of
heart disease.
11. Decreased incidence
of GERD and Acid
Reflux.
12. Decreased risk of
several cancers.
13. Decreased stress.
14. Increased self esteem.
15. Clothes fit better.
17. A “Health Building Cleansing Program” . . . For YOU! 17
Alfalfa:Excellent body cleanser & detoxifier.
• Storehouse of nutrients
• Contains chlorophyll:
excellent body cleanser
and detoxifier
• Good source of calcium
and phosphorus
• Contains vital trace
minerals, bioflavonoids
and vitamins
Alfalfa: Take 5 at breakfast 5 at dinner.
Herb-Lax:Encourages a mild cleansing action
to aid the body’s natural processes.
• Senna leaf has been
used traditionally for
thousands of years as a
natural laxative
Herb-Lax: Take 2 at dinner or bed time.
LiverDTX:Helps maintain bile flow &
protect the liver from toxins.
• Liver DTX Complex’s - milk
thistle seed extract, reishi
mushroom, Schizandra
chinensis, dandelion,
turmeric, and artichoke
• Helps maintain bile flow, an
integral part of digestion
• Helps protect liver from
toxins
Liver DTX: Take 1 in the morning, 2 at dinner time.
OptifloraPearls:Supports immune health
& promotes healthy intestinal activity.
• Provide everyday support
for good digestion
• Helps colon regularity
Optifora: Take 1 in the morning.
The Cleansing Supplements
The following cleansing supplements are essential components of Fresh Start. Each plays an important role for your
success. We suggest you continue taking the supplements until the bottles are finished (this will be longer than seven
days). Remember, once you complete your 7-day Cleanse, you will be moving on to one of the three suggested plans: The
Vitalizing Plan, the Shake it Up Plan or the Turnaround Weight Loss Program.
Additional Supplements And Or Medications
If you are currently taking Shaklee® supplements, in tablet or capsule form, feel free to continue or to reduce slightly as you
see fit. If you are taking any over-the-counter supplements, please put them aside during the five week program. Quality
varies greatly among supplements and some have been found to contain adulterated substances. The purpose of Fresh Start
is to decrease toxins, not add to the total body burden.
Continue any prescribed medications. Do not discontinue without the advice of your physician.
18. 18 Fresh Start Cleansing Program
Congratulations!
You’ve just written the First Chapter of Your New Book of Health!
Be proud of yourself! You “survived” the week and we suspect that you have noticed some major changes. Take a look at
your “How Do I Feel Today” sheet from your pre-cleanse packet. Quickly fold under the left side column without looking
at it. Now check off today’s symptoms on the first column of the right hand side. Compare the two. You’ll see some real
changes. Reflecting back over the past seven days, complete these sentences:
1. Before the cleanse, I
2. After the cleanse, I
3. What surprised me was
4. My new goal is
And take just a minute to answer this question: Who do I know who could benefit from the cleanse, just as I did? We
encourage you to pay forward the gift you were given by introducing that person(s) to your coach. Good things deserve to
be shared.
Discovering What Works To Rebuild Your Health
Now What, You Ask?
Get out your nutrition kit. Which did
you choose:
The Vitalizing Plan, (one shake+ 2
meals a day and the Vitalizer Strip)
The Shake It Up Plan (two shakes +
1 meal and the Vitalizer/Life Plan
Strip)
The Turnaround Weight Loss
Program- the complete kit
Choose a green Life Shake for
breakfast, preferably, or lunch if you
prefer. Refer to the recipe section
for suggestions. Continue with your
Fresh Start Supplements until you
have used them all. Consider keeping
Alfalfa, Liver DTX, and occasional
Herb-Lax in your daily program
along with your Vitalizer or Life Plan
Strips and all your other Shaklee
supplements for your long term
health.
Hopefully, your coach has given you
the menu guide and recipes for Post-
Cleanse.
Now comes the fun time
of choosing new ways of
daily eating.
The recipes are all gluten and dairy
free. This is important because you
will want to stay away from gluten
and dairy and whichever other foods
you suspect might trouble you for one
more week.
Stay gluten free and dairy free all
through Week Two. If you suspect
you may be sensitive to a food, avoid
it and test. The most frequently tested
are corn, (GMO and non-GMO), soy
(GMO and non-GMO), or chocolate.
We have seen people who are highly
sensitive to chocolate. Our hearts go
out to them. If you never eat a food
and do not intend to, there’s no need
to test it.
Do look at the menu guide and
recipes and substitute your own
family favorites that fit. The recipes
chosen fit into the low-glycemic,
high nutrient pattern we find to be
the most healthful. You’ll become
adept at recognizing healthy foods.
Remember fried foods, (with the
exception of stir-fried), are almost
always unhealthy.
My oven gets used much more than
the stove-top. Good goal!
19. A “Health Building Cleansing Program” . . . For YOU! 19
Suggestions For Weeks Two And Beyond
Appetite
You will find you become full more
quickly. Many couples find they can
split an entrée when dining out. A
good suggestion is to eat until you
are 80% full. Your brain will catch up
in the following 20 minutes and you
will avoid the, “I can’t believe I ate the
whole thing” feeling. Do give yourself
a small reward once in awhile.
However, if you can’t stop, don’t start.
Your discipline muscles will build up
over time.
Coffee (decaf or
cafffeinated)
Women limit to 2 cups, men to 4
cups. Any type of tea (herbal or
caffeinated) or Shaklee Energizing Tea
are all fine, as is sparkling water. Since
you’ve been off soda, try to stay off.
Empty calories, artificial sweeteners...
nothing good to say about any of that.
Spend that money on Stress Relief or
Joint Health Complex.
Journaling
For continued
weight loss, it is
very important
to journal. Ask
your coach for
the Week Two
lesson Plan
for a detailed
description of
how to journal.
Remember the
palest ink is
better than the
finest memory. For those of you in
for the long-term, focus on 15-pound
milestones,
Wine and Alcohol
Many people ask if alcohol is allowed
in weeks 2 and beyond. One 5 oz.
glass of wine daily for women, two
for men is considered healthy. One
beer or 1 alcoholic drink also fits the
pattern. If you can’t stay within the
limit consider giving it up altogether,
or limiting the days you imbibe.
Repeating
the Fresh
Start 7-day
Cleanse
The goal of Fresh
Start is to improve
your diet. We
understand that
life happens and
weight can creep
back on. If you go
up three pounds,
consider several days of three Shaklee
Life Plan shakes a day, plus unlimited
vegetables and two servings of fruit.
Don’t weight! Keep yo-yo dieting in
your past.
Repeating the seven day cleanse
once or twice a year is encouraged to
help remove the toxins you’ve been
exposed to in your daily life.
Elimination Challenge Beginning Week Three
T
he body requires two weeks
as a “wash out” period,
during which you avoid the
foods you’d like to test. Going longer
may give you a false positive result.
This can also occur by not going long
enough. Two weeks is optimal.
Beginning in week 3, continue eating
the same clean diet as you did in
Week 2. Now begin your testing.
Continue the program. As you test
each food, observe your immediate
reaction. Check your symptoms after
two hours, and after 24 hours. If
you suspect you may be intolerant,
wait for 72 hours before testing a
new food. (Most often there’s an
immediate reaction, but there can
be a delayed reaction). Even if you
did not have problems, do not
reintroduce the food you just tested
until all foods have been tested.
Introduce dairy first.
Eat one-half cup of plain yogurt three
times in a single day, each time on an
empty stomach. 1. Before breakfast.
2. Before lunch. 3. Before dinner.
Wait three days. Observe any throat
(mucus), ear (stuffiness), or stomach
(distress). Note your results.
Proceed to test milk on the third day.
20. One-cup, three times during the day.
Again observe your reaction for the
next two days. Do not add anything
back yet.
Next test cheese. You may test each
one separately, or combine all hard
cheeses in one challenge ,and all soft
in another. If you notice any type of
discomfort keep challenging with
dairy items that you suspect may be
provoking a reaction.
Gluten elimination is
next.
Eat one plain English Muffin before
breakfast. Eat a sandwich for lunch,
and one slice whole wheat bread for
dinner. Observe. If you are gluten
intolerant it should show up within
two days. Google symptoms of gluten
intolerance for guidance.
Test any other foods at
will. If you suspect you
may be sensitive, avoid
and test.
When your testing is over, resume
your new normal patterns of eating
clean. Eat loads of fresh vegetables
raw in salads, lightly steamed, stir-
fried or roasted. Avoid French Fries.
Fat heated in the fryers for longer
than 15 minutes changes structure
and free radicals are formed that will
damage your arteries and can become
carcinogenic.
Think of sugar as a poison. It’s been
indicted in everything from diabetes
to pancreatic cancer, from being an
energy drain and brain muddler to
rotting your teeth. If you must have
dessert, have it with a meal and share
one piece with 3 other people. You
will find that when you stay sugar
free, you will think more clearly,
remember more sharply, and have
more energy much longer during the
day.
Here’s to learning what your body
likes and what it doesn’t.
You’ll be healthier!
A Fresh Start For The Rest Of Your Life!
As you come to the end of your 5-week rebuild program, or as you continue on to drop more weight, know this; your body
has the ability to regain strength and health when it is given proper nutrition and limited toxin exposure.
How you will look, move and act, two to three or
more decades from now, is dependent on the choices
you make today. We know this from the thousands of
life-stories of those who are committed to their own
personal health path.
If you’d like scientific proof, please refer to the
Landmark study. Go to www.Landmarkstudy.com
As for us, we choose a Shaklee Life Shake and Life-
Plan Strip every day. Our goal is to Live Younger
Longer, and we’d welcome your company on this
journey. This world needs more healthy people. Will
you join us?
Here’s to a lifetime of great health- that is all-day
energy, a bounce in your step, joy in your heart,
robust immunity, and a purpose-filled daily plan.
With best wishes for your health,
Nedra Sahr,
M.S., C.N.S., Board certified licensed clinical
nutritionist
About The Author
Nedra Sahr, MS, CNS, LN, is a member of the
American College of Nutrition, a Field-Science
team member of Shaklee
Corporation and a Shaklee
Key Coordinator, along with
her husband, Gene.
They live in Eliot, ME where
you’ll find Nedra hiking and
kayaking in the summer and
snow-shoeing, cross-country skiing and hiking in
the winter.
She enjoys encouraging people to Live Younger
Longer through adopting wholistic life-style
practices!
