THE SEVEN DAYS OF THE ALKALINE RESET CLEANSE

THE SEVEN DAYS OF THE ALKALINE RESET CLEANSE

The next seven days of your life are going to completely reboot, reset, heal, nourish, and kick-start your health, and balance your Five Master Systems to create a whole-body transformation. So let’s jump right in!
You already know the foods you’ll be eating (your fridge should be packed with green stuff already), and that you’ll be drinking lots of filtered water, taking walks, bouncing, and breathing daily. But to have an even better idea of what a day looks like, hour by hour, I’ve created a snapshot for you.
A TYPICAL DAY ON THE ARC

Since everyone rises at their own schedule, I’ll use my own wake time as an example. I am an early riser and begin the day at 6 A.M. If you wake up later, adjust your schedule accordingly.
6 to 6:30 A.M.
Lemon Water and Turmeric Tea or Tonic

As soon as you wake up, you’ll want to start hydrating and waking up your metabolism. The very first thing I recommend you do is make yourself a large glass of warm water with a whole lemon squeezed in.

Lemon water is immune-boosting, toxin-clearing, metabolism-stimulating, alkaline, and delicious. It’s a really nice way to start the day and awaken your body. While I’m drinking the lemon water, I quickly prepare the turmeric tea of the day, be it the light Turmeric and Ginger Refresher or the comforting Creamy Turmeric and Coconut faux-latte. While I’m drinking that, I do the prep work (getting out the ingredients and light chopping if needed) to make . . .
7 A.M.
Alkaline Juice

Your first “meal” of the day is the prebreakfast alkaline juice. Having a juice first delivers a big hit of nutrients to your body, without being a challenge to digest. Without fiber, the nutrients are rapidly absorbed and disseminated throughout your body, going where they need to be with a minimum of fuss.
All of my recipes for juices (and smoothies and soups) make two servings. There is an important reason for this. You will be having the second portion of this juice later in the day as a snack. Same plan for your breakfast smoothie: one serving at mealtime, another at snack time. Your dinner soup tonight will be tomorrow’s lunch. The ARC was designed with ease in mind, and the last thing I want is for you to have to clean your juicer and blender more than once per day.
Over the course of the week, you’ll make six different juices, all packed with flavor and nutrients galore. After you have your first serving in the early morning, store your second serving in an airtight glass or BPA-free container in the fridge. Light, heat, and air will diminish the nutrients in the juice, so get it sealed and stored in a cold, dark place ASAP.
Next, clean the juicer. The sooner you do it, the easier the job. Don’t wait for veggie pulp to harden and stick to the parts. This only takes a few minutes, and you’ll be glad you got it done first thing.
7:25 A.M.
Breathing Exercises

After making your tea, juicing, and cleaning, it’s time to take a short break and do some deep lower-abdominal breathing. If you don’t recall the exercises

If you go right from rinsing the juicer into breathing, you’ll come to associate the two, and these exercises will become part of your morning routine. Don’t blow them off! They take five minutes and offer powerful support to your lymphatic system, which is going to be working overtime helping remove all the stored toxins from your body.
7:30 A.M.
Breakfast Smoothie and Supplements

By now you’ve been awake for an hour and a half and have had a lot to drink, but you haven’t had anything to “eat” yet and are probably getting hungry. Take out your blender and ingredients to make your smoothie for the day (half now, half stored for later), a big, nourishing, filling alkaline mix of yum. Of the five smoothies you’ll make this week, nearly all of them have some combination of avocado, cucumber, greens, roots, nuts, seeds, nut milk, coconut oil, and coconut water—all good things. Of course, if you want to throw in your other favorite ARC-approved ingredients (no fruit, of course), you can add a handful. The sky is the limit with smoothies.

 

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After you finish the smoothie, store your second serving in a glass or BPA-free plastic container, and clean your blender. Quick tip: If you put some water and dish soap in your blender and pulse for a few seconds, it’ll be easier to clean. Put all your juicer and blender parts away so they are good to go tomorrow morning. Congrats! It’s not even 8 A.M., and you’ve already finished two-thirds of the day’s “cooking” and cleaning. How great is that?
With a nice full stomach, it’s a good time to take half of your daily supplements, since vitamins and oils can be hard on an empty stomach. Ideally, you have been taking your supplements for a week already. If not, get into the swing of it now. (Go back to for an at-a-glance list of all the ones I recommend.)
8:30 A.M. to noon
Morning Hydration

After you’ve digested your smoothie, make a point of getting in some of your 100 ounces per day of filtered water, perhaps with green powder or herbal tea. If you can down 50 ounces before noon, you are setting yourself up for an energized afternoon and evening.

10:30 A.M.
Midmorning Juice

Once you start to notice your mental or physical energy lag, or you just feel like something delicious, have your second serving of the already prepared juice. If at all possible, take it out of the fridge to come to room temperature before drinking for better digestion. It’s not a deal breaker, but if you can swing it, please do.
Noon
Lunch

For lunch, you’ll make your first serving of alkaline soup. If you planned well, you made this soup for dinner last night or anytime last week and can now pull it out of the freezer to heat and eat. I often increase the ingredients in the recipe to make three servings, in case I want an additional midafternoon snack. (The soups on the ARC are never wasted; someone at home will tuck into it!)
In the early part of Cleanse week, most people do feel their energy dip in the midafternoon, so having an extra cup of warming, soothing soup more than does the trick and brings your energy back up nicely.
12:30 to 4 P.M.
Afternoon Hydration

Aim to consume another 50 ounces of filtered water (plain or green powdered), herbal tea, or turmeric tonic between lunch and dinner prep. I will keep repeating it, but you simply cannot skimp on proper hydration during the week. It is so critical. Cleansing without hydration is like a salad without greens. It is still tasty and pretty good, but nowhere near as powerful.

3:30 P.M.
Midafternoon Smoothie

Have the second smoothie portion now, and/or that extra cup of your lunch soup. Some people are too full from lunch and hydrating to down their afternoon smoothie. It’s okay to leave it properly sealed in the fridge and have it for tomorrow’s breakfast smoothie.
5 to 6 P.M.
Dinner and Supplements

For dinner you will likely have your second serving of soup. If you’re feeling adventurous, energized, and creative, you might make a different soup, and keep the second serving for tomorrow’s lunchtime or an emergency snack. Remember, all of these soups will keep in the fridge for 48 hours or in the freezer for up to three months.
The reason I suggest you might have a different soup at dinnertime is because it’s often nice to have one of the light, raw, completely blended smooth soups at lunchtime, and then have a more traditional, chunky, warm soup at dinner, where you have something to chew (albeit pretty softly stewed vegetables).
Your brain gets a psychological boost from eating something familiar and “normal.” When you have just liquids for seven days, your brain can play tricks on you and make you have some unusual cravings for solid food, and I find that having a chunky soup (even if it’s blended) can immediately put these cravings to bed and satisfy your brain.
But if you’re happy with your lunchtime soup, definitely feel free to stick with it for dinner. My constant refinements of the ARC over the past seven years are all about balancing optimal benefits with speed and ease. The same soup twice a day means that much less “cooking” and cleanup time. If you’ve been keeping track of all your kitchen time, you’ll find that you’ve spent no more than an hour total preparing your meals. Happy days!
After dinner, with a nice full belly, is a good time to have your second round of daily supplements, especially those healthy fats which love to be digested with food rather than on an empty stomach.

8 P.M.
Breathing Exercises

I often practice the lymphatic breathing exercise when I get into bed, to put a capper on the day. Before you begin your overnight repair, this stimulation of the lymphatic system is incredibly powerful.
10 P.M.
Bedtime

Between dinner and bedtime, you should continue to hydrate gently, sipping on more lemon water, herbal teas, or mixed green powder, if you like. Don’t chug down water before bed unless you fancy a midnight toilet trip. Plus, you need to start being gentle on your body now as it falls into your natural circadian rhythm and begins preparing for your overnight detox. If you can, continue the practice of rewriting your goals—for the Cleanse and big-picture ones—before bed. It’s a good habit to form generally, but I find it especially useful during the Cleanse. Writing down your goals for the next day really focuses your mind and raises both your motivation and confidence. It also gives your subconscious a chance to embed your goals during your seven to eight hours of quality sleep.
So that is a “typical” day on the Cleanse. However, you should know . . .
THERE IS NO SUCH THING AS A TYPICAL DAY ON THE ARC

The schedule might be the same, but each person, on each day, will have a different experience. Some will kick off and experience amazing energy from the very first juice and never look back. Some might not get that energy hit until Day Five or Six. Some might track their journey as starting from the bottom and zooming straight up. Others may go through ups and downs throughout the week. You might have aches and pains—signs of deep detox and your body releasing long-stored acids—but your best friend might not have a single pang. You might never feel hungry, but your partner might crave juices and smoothies all day long. We are each unique and we all have a completely different body, metabolism, and health history. Someone might start the

Cleanse on the back of a decade’s 10-cup-a-day coffee habit. Some have been knocking back a liter of soda a day. They will have different challenges than someone who has been eating and living clean for the same length of time.
Use your experience! Pay attention to how your energy, appetite, and detox symptoms change as the week goes on. Your health will evolve right before your eyes, in a dramatically brief period of time. Everyone—and I mean every single person of the thousands I’ve coached through this—are thrilled by how they feel by Day Five or Six and are grateful for what they’ve been through and learned along the way.
Remember, the one rule to rule them all about the ARC: It’s easy and fun! You are allowed to swap something you don’t like for a recipe or Triple A ingredient you love. Don’t feel like you have to suffer through it, gritting your teeth the whole way. Just make a different smoothie. It’s okay! As long as you don’t eat solid food, stick to the ingredients and recipes, and avoid the acid-forming substances, you will reap the benefits of the Cleanse. If you feel hungry, have another juice, another cup of soup, another tea. If you feel tired, take a catnap. If you feel stiff, do some yoga or get a massage. Massages are a wonderful way to mobilize lymph! If you can splurge, I recommend getting one on Day Three or Four.
Another add-on, along with a massage, is dry brushing. I heartily recommend that everyone consider using a skin brush (less than $20, available at drug stores, online, anywhere, really), and use it in the morning before your shower every day. I’ve talked about other detoxification organs—the liver, kidneys, guts, and lungs. Your skin is also a detox organ that shouldn’t be forgotten. The body eliminates toxins through your breath, urine, feces, and sweat. Dry brushing clears away dead cells, unblocking pores and supporting your skin to exhale and sweat more effectively. Just brush in long, fluid movements, always toward the heart, starting at your feet and moving upward.
Also, don’t skip exercise! I didn’t include exercise in the “typical day” snapshot because we’re all different, with different schedules and routines. Whenever you can, take a brisk walk, do some bouncing, go for a swim, do yoga. Just spend some time every day moving your body and supporting your lymph and detoxification process. Try to plan 30 minutes to an hour of exercise into your routine—rebounding before breakfast, biking to work, walking at lunchtime, a predinner yoga class—to make sure it happens.
DETOX SYMPTOMS AND HOW TO AVOID THEM

If you’ve ever done any kind of cleanse or detox or have simply tried to give up caffeine or sugar before, you’re likely aware of the dreaded detox symptoms.
Most common among them are headaches, nausea, flu-like symptoms, fatigue, light-headedness, acne, aches, and pains. These are all signs of your body rapidly eliminating toxins while adjusting to the withdrawal of sugar, grains, caffeine, etc.

The degree to which you might experience these symptoms is entirely personal and random. Some get all of them, while others get none. On the ARC, your chance of experiencing them is significantly diminished, since you will be flooding the body with the best weapons against withdrawal symptoms, namely antioxidants, anti-inflammatories, and alkaline-forming foods. Plus, since you are giving your body all the good stuff, your symptoms will disappear much faster than they would if you ate your normal diet and went cold turkey on coffee.
The ARC’s rule “Never go hungry!” helps. One of the main reasons people have these detox symptoms, particularly fatigue, headaches, and flu-ish aches, is because they are not eating enough. On the ARC, eat as much as you like. In fact, having more of the good stuff is the antidote to feeling tired or headachy.
So before you take a pain pill, try these cures for detox symptoms:
Consume. More juice, more smoothie, more soup. My recipes are generous; you’ll have plenty to enjoy at mealtime or anytime. You will always have some juice, soup, or smoothie on hand, so drink them!
Drink. Super-hydrate. The symptoms are merely a sign of your body expelling the toxins (or trying to). By consuming more food and lots more water, you help your body speed up this process.
Rest. It’s not always possible if you’re at work, I know. This is one of the reasons I ask people to start the Cleanse on the weekend or when you have a couple of free nonwork days to chill. Most detox symptoms come up in the first 24 to 72 hours. If you can, lie down for a nap, or go to be bed another 15 minutes earlier to give the body even more overnight detox time.
Eat. If you’re really desperate and feel like actual food might help, cut an avocado in half and top it with chopped tomato, olive oil, salt, and pepper. It’s not liquid, but it’s not exactly solid either, and it might give you a psychological lift to make you forget those pesky detox symptoms.
Remember, most people get very mild symptoms, if any. And no one in all my years of teaching the Cleanse has suffered so intensely that they had to stop. In fact, they were even more committed to the Cleanse, because their symptoms were signs that it was working. If you don’t experience symptoms, don’t worry that the Cleanse isn’t working. It is! You’ll experience other clues of the benefits in greater energy, clarity, or a feeling of lightness and brightness.
Without further ado, here’s your Alkaline Reset Cleanse, broken down day by day, with recipes, your final shopping list, and some insight into what you’ll likely experience as you go along.

The Alkaline Reset Cleanse Meal Plan

Saturday
Upon Waking    Turmeric & Ginger Refresher Tea
Prebreakfast       Live Energized Green Juice
Breakfast          Core Green Alkaline Smoothie
Snack               Live Energized Green Juice
Lunch              Warming Alkaline Broccoli Soup
Snack              Core Green Alkaline Smoothie
Dinner              Carrot & Ginger Soup
Sunday
Upon Waking        Creamy Turmeric & Coconut Tea
Prebreakfast          Alkaline High-Energy Juice
Breakfast              Alkaline Avocado Power Smoothie
Snack                   Alkaline High-Energy Juice
Lunch                   Carrot & Ginger Soup
Snack                 Alkaline Avocado Power Smoothie
Dinner                 Soothing Gut-Healing Soup

Monday
Upon Waking      Turmeric & Ginger Refresher Tea
Prebreakfast        Anti-Inflammation Juice
Breakfast            All-Day Energy Smoothie
Snack                Anti-Inflammatory Juice
Lunch                Soothing Gut-Healing Soup
Snack               All-Day Energy Smoothie
Dinner               Warming Squash Soup
Tuesday
Upon Waking      Creamy Turmeric & Coconut Tea
Prebreakfast       Blood-Builder Juice
Breakfast            Antioxidant Green Smoothie
Snack                Blood-Builder Juice
Lunch              Warming Squash Soup
Snack                Antioxidant Green Smoothie
Dinner              Immune-Boosting Soup

Wednesday
Upon Waking        Turmeric & Ginger Refresher Tea
Prebreakfast           Digestion Juice
Breakfast             Alkaline Avocado Power Smoothie
Snack                  Digestion Juice
Lunch                 Immune-Boosting Juice
Snack                  Alkaline Avocado Power Smoothie
Dinner                  Anti-Inflammatory Soup
Thursday
Upon Waking           Creamy Turmeric & Coconut Tea
Prebreakfast            Live Energized Green Juice
Breakfast                 Anti-Inflammatory Smoothie
Snack                     Live Energized Green Juice
Lunch                      Anti-Inflammation Soup
Snack                      Anti-Inflammation Smoothie
Dinner                   Cucumber & Watercress Soup

Friday
Upon Waking            Turmeric Ginger Refresher Tea
Prebreakfast               Immune-Boosting Juice
Breakfast                   Antioxidant Green Smoothie
Snack                          Immune-Boosting Juice
Lunch                       Cucumber & Watercress Soup
Snack                         Antioxidant Green Smoothie
Dinner                             Alkaline Raw Soup

Daily Drinks Between 2 and 4 liters of filtered water daily?

DAY ONE

Saturday (or Your “Saturday”)

You’ve arrived! Today is the day you kick off, and it’s so important that you start the day right, positively and proactively. If you’ve done your shopping and preparations the night before, getting started should be a breeze.
Today I want you to focus on following the steps and paying attention to the little details. Think about how the Cleanse is working in your life. Is the juicing easy? Is it too noisy too early in the morning? Does it wake up your kids? Do you need to adjust for that? How long is it between “meals” before you begin to feel hungry? Do you need to make more each time for extra snacks? Be inquisitive and aware throughout the day so you can spot ways to optimize and personalize the Cleanse to suit you and your life.

I recommend that you write down your exercise and breathing schedule, and stick to the plan as closely as possible. This will give you a ton of confidence going into tomorrow.
One housekeeping note: Today only, you will make two soups. (If you happen to have leftover soup from prep week, you can substitute that for one of the two recipes below, or just make both of these.) Choose to save the second portion of one soup for lunch tomorrow and put the second portion of the other in the freezer to heat and eat as needed anytime.
Day One Meal Plan

Upon waking: Lemon water
Prebreakfast tea: Turmeric and Ginger Refresher Tea
Prebreakfast juice: Live Energized Green Juice
Breakfast smoothie: Core Green Alkaline Smoothie
Midmorning juice: Live Energized Green Juice
Lunch: Warming Alkaline Broccoli Soup
Midafternoon smoothie: Core Green Alkaline Smoothie
Dinner: Carrot and Ginger Soup
TURMERIC AND GINGER REFRESHER TEA

Makes 2 servings

Ingredients

1 inch fresh turmeric root, peeled and grated
1 inch fresh gingerroot, peeled and grated
2 cups filtered (or, preferably, alkaline) water
1 lemon
Instructions

Put the turmeric and ginger into a pot with the water.
Bring to a simmer for a few minutes until the water turns orange.
Pour into a mug and squeeze in the lemon. Watch with fascination as the orange water turns bright yellow.
Drink warm.
LIVE ENERGIZED GREEN JUICE

Makes 2 servings
Ingredients

1 cucumber
2 celery stalks
2 handfuls of spinach
2 handfuls of kale
2 handfuls of lettuce

1 carrot
½ lemon for squeezing
Filtered water to add hydration (optional)
Instructions

Juice all the ingredients, and then squeeze in a little lemon before serving.
CORE GREEN ALKALINE SMOOTHIE

Makes 2 servings
Ingredients

½ avocado
1 cucumber
½ cup filtered water or more to taste
2 handfuls of spinach
2 handfuls of lettuce
½ bell pepper
1 tomato
½ inch gingerroot
1 cm turmeric
Squeeze of fresh lemon

Instructions

Start by blending the avocado, cucumber, and water to form a liquid base, which makes it easier to blend everything else.
Next, add the spinach, lettuce, bell pepper, tomato, ginger, and turmeric in that order. If you don’t have a high-powered blender, you might need to grate the ginger and turmeric first.
Squeeze in a little lemon for zing, and serve.
WARMING ALKALINE BROCCOLI SOUP

Makes 2 servings
Ingredients

1 large head of broccoli, florets only
½ avocado
½ cup organic low-sodium vegetable stock
1 cucumber
1 handful of spinach
1 handful of arugula
1 garlic clove
½ inch fresh gingerroot, sliced very thin
Squeeze of lemon or lime juice
Instructions

Steam the broccoli until it’s bright green (7 or 8 minutes on the stove top; 3 minutes in the microwave).
Blend the avocado and vegetable stock.
Add the cucumber, spinach, arugula, garlic, and ginger to the blender and blend. Then add the warmed broccoli and blend.
The broccoli should warm the soup, but if you need it warmer, put the mixture into a saucepan for a few minutes.
Serve with a squeeze of lemon or lime on top.
CARROT AND GINGER SOUP

Makes 2 servings
Ingredients

1 tablespoon coconut oil
1 small yellow onion, chopped
2 garlic cloves, chopped
1 leek, washed and finely sliced
1 celery stalk, finely chopped
4 cups roughly chopped carrots
1 tablespoon fresh grated ginger
1 teaspoon fresh grated turmeric or
½ teaspoon dry
6 cups (48 ounces) organic, low-sodium
vegetable stock

½ cup chopped cilantro
Sea salt and black pepper to taste
Instructions

Gently warm the coconut oil in a saucepan. Add the onion, garlic, leek, and celery. Cook for 3 to 4 minutes.
Add the carrots, ginger, and turmeric and stir for 1 to 2 minutes before adding the stock.
Bring to a boil, then reduce the heat to a simmer for 10 to 12 minutes until the carrots are tender.
Remove the mixture from the heat and stir in the cilantro. Either transfer to a blender and blend the soup until smooth, or use an immersion blender to blend in the pot. Add salt and pepper to taste. Serve warm.
DAY TWO

Sunday (or Your “Sunday”)

Today you should wake up feeling refreshed and alert. If detox symptoms are kicking in, megahydrate and megafuel. Feel free to just jump right into any leftover soups, juices, or smoothies from yesterday. Revisiting your goals is so important whether you’re dealing with detox symptoms or not. Keep going, but go easy on yourself with lots of rest, some extra sleep, more food, and more hydration. Be kind to yourself.
For most people, if you started the Cleanse on a Saturday, tomorrow will mean going back to work, but not returning to your usual workday eating habits. If you have a plan to handle the change, you will be fine. Tonight, do some basic prep.
The three challenges of working while cleansing: (1) mornings will be rushed; (2) you won’t have access to your kitchen and equipment all day; and (3) you’ll need to transport your snacks and lunch with you to your workplace. The last one is easy: Investing in some good airtight containers and a portable cooler bag (an “esky” as we say in Australian) is a smart idea. As for the other two . . .

In the morning, you have a lot to do before you get out the door, namely, making your tea, juices, and smoothies for the day and packing up your lunch soup. Any prep you can do tonight for tomorrow will streamline the process. Prewash and chop your veggies so that in the morning, you can just throw them all into the juicer and blender. Some people like to make the next day’s juices and smoothies and refrigerate overnight, which is also fine. Others do a combination of both. Whatever you choose, just do something in advance to make it easier on yourself. There is nothing worse than being at work, out of the house, and hungry with no access to a Cleanse meal. Believe me, it’ll be hard to find a Cleanse-friendly meal in restaurants, shops, and cafés. Even juice and smoothie stores might sneak in fruit or syrups or not use organic ingredients (preferred, but not crucial if you wash your veggies well).
Even if you do prepare, tomorrow morning might seem hectic. I promise, you will get better at this, and by the end of the week, it’ll become a natural routine.
Day Two Meal Plan

Upon waking: Lemon water
Prebreakfast tea: Creamy Turmeric and Coconut Tea
Prebreakfast juice: Alkaline High-Energy Juice
Breakfast smoothie: Alkaline Avocado Power Smoothie
Midmorning juice: Alkaline High-Energy Juice
Lunch: Carrot and Ginger Soup (leftover from yesterday)
Midafternoon smoothie: Alkaline Avocado Power Smoothie
Dinner: Soothing Gut-Healing Soup
CREAMY TURMERIC AND COCONUT TEA

Makes 2 servings

Ingredients

1 ½ inches fresh gingerroot
1 inch fresh turmeric root
2 teaspoons coconut oil
1 cup full-fat coconut milk
1 cup coconut or filtered water
1 teaspoon cloves
1 vanilla pod (optional)
Instructions

Peel the ginger and turmeric and grate into a mortar.
Add the coconut oil and, using the pestle, turn it into a beautiful orange-yellow paste.
Pour the coconut cream and water into a saucepan. Spoon in the paste and add the cloves and vanilla pod.
Simmer for 4 to 5 minutes.
Serve warm, straining if you wish.
ALKALINE HIGH-ENERGY JUICE

Makes 2 servings
Ingredients

1 cucumber
2 celery stalks, chopped
2 large leaves of Chinese cabbage
3 large leaves of chard
2 small beets with greens
2 large handfuls of baby spinach
1 inch gingerroot
1 cup coconut water or filtered water
Instructions

Juice all the ingredients, add water to taste and enjoy!
ALKALINE AVOCADO POWER SMOOTHIE

Makes 2 servings
Ingredients

1 avocado, roughly chopped
½ teaspoon vegetable stock
1 cucumber, roughly chopped
2 tomatoes, roughly chopped
½ red pepper, roughly chopped

1 handful of spinach
1 lime
1 tablespoon Udo’s Choice oil or flax
oil (optional)
Instructions

Place the avocado and stock in a blender and process into a paste.
Add the cucumber, tomatoes, and pepper and blend into a liquid.
Add the spinach and lime.
Blend in the oil, if using, and serve in a tall glass.
SOOTHING GUT-HEALING SOUP

Makes 2 servings
Ingredients

1 cup dry lentils (or one 12-ounce can, drained and rinsed)
4 garlic cloves, chopped
1 yellow onion, chopped
1 tablespoon coconut oil
1 large sweet potato, peeled and chopped

2 carrots, peeled and chopped
1 cup organic low-sodium vegetable stock
1 avocado
1 red bell pepper, chopped
1 large handful of spinach
2 tablespoons dill, chopped, plus sprigs for garnish
1 handful of cashews, roughly chopped Salt and pepper to taste
1 teaspoon olive oil
Instructions

Prepare the lentils according to the package instructions and set aside. (This step takes 20 to 30 minutes, the longest step in the recipe.)
Gently warm the garlic and onion in coconut oil in a large pot for 3 minutes until browned.
Add the sweet potato and carrots. Stir until evenly coated and the flavors come together, about 2 to 4 minutes.
Add the stock and simmer for 10 minutes until the vegetables are warmed through but not overcooked to retain as many nutrients as possible.
Add the lentils. Cook for another 5 minutes.
Either transfer the mixture to a blender in batches or use an immersion blender to blend the contents in the pot. Add the avocado, pepper, spinach, and dill and blend.
Garnish with a few springs of dill and cashews. Serve warm with a drizzle of olive oil on top.
DAY THREE

Monday (or Your First Day of the Workweek)

Your first workday on the Cleanse! If you prepared your meals or ingredients last night, or got up a few minutes early this morning, you will be fine. And if you didn’t, you will learn to do so moving forward. In no time, you’ll be a pro, and you’ll have your daytime meals packed in your cooler bag and ready to go like it’s second nature. This is very important! The biggest risk of cleansing on a workday schedule is that you’ll get hungry and have nothing available to “eat.” If you think it wise, pack extra smoothies and soup portions to prevent that from happening.
By Day Three, detox symptoms (if you had any; remember, 65 percent of people don’t) will be pretty much over. You should be feeling vibrant, energized, and focused, and motivated to keep the goodness going!
Day Three Meal Plan

Upon waking: Lemon water
Prebreakfast tea: Turmeric and Ginger Refresher Tea
Prebreakfast juice: Anti-Inflammation Juice
Breakfast smoothie: All-Day Energy Smoothie
Midmorning juice: Anti-Inflammation Juice
Lunch: Soothing Gut-Healing Soup (leftover from yesterday)
Midafternoon smoothie: All-Day Energy Smoothie
Dinner: Warming Squash Soup
ANTI-INFLAMMATION JUICE

Makes 2 servings

Ingredients

1 inch fresh turmeric
1 inch fresh ginger
½ inch fresh galangal (only if you can
find it; otherwise, no worries!)
1 handful of spinach
1 handful of kale
1 cucumber
1 cup filtered (preferably alkaline) water
Instructions

Wash all the ingredients and juice them in the order listed. Mix in the water and enjoy!
ALL-DAY ENERGY SMOOTHIE

Makes 2 servings
Ingredients

½ cup soaked almonds
¼ cup soaked cashews
½ ripe avocado
1 cup almond milk

½ cucumber
3 tablespoons coconut oil
2 handfuls of spinach
1 handful of kale
1 tablespoon sunflower seeds
1 tablespoon chia seeds
Instructions

If you are reading this in advance, soak the almonds and cashews for an hour or, preferably, overnight. If you want to make the recipe now, soak them for at least 20 minutes!
Blend the avocado, almond milk, and cucumber.
Add the coconut oil, spinach, and kale.
Add the soaked nuts and sunflower and chia seeds, and blend until smooth. Enjoy!
WARMING SQUASH SOUP

Makes 2 servings
Ingredients

1 ¼ cups organic low-sodium vegetable stock
1 large butternut squash, deseeded and chopped into small chunks (keep the seeds for roasting, if you like; they’re delicious!)

1 yellow onion, sliced
1 12-ounce can coconut milk
Himalayan salt and cracked black pepper to taste
Sprinkle of nutmeg
Instructions

Place the stock in a pot and bring to a boil.
Add the squash, onion, coconut milk, salt, and pepper. Once boiling, reduce the mixture to a simmer. Simmer until the squash is soft, about 10 minutes. Transfer to a blender in batches, or use an immersion blender. Blend until smooth.
Serve warm with a sprinkle of nutmeg and a smile!

Based on how things went today, you will know what preparation adjustments you’ll want to make for tomorrow, how hungry you get (and, therefore, how much food you need to bring to work with you tomorrow), and how much time you need in the morning to get everything ready before work.
Your fridge has been cleared out already! It might seem like a miracle that you actually consumed all that food. But you did. Every single nutrient in every leaf of spinach has been put to good use inside you.
Today you will need to restock your fridge with even more powerful foods to keep your Cleanse and transformation going for Days Four through Seven. Shopping only twice in the week is probably less than you were doing before. You’re definitely spending less time and money in restaurants and bodegas. As with all the recipes and meal plans, the following shopping list can be downloaded at www.rossbridgeford.com/arc. Again, bring a cart or car or friend with you to the store. You might be bursting with energy now, but this is still a lot to carry home by yourself!
SHOPPING LIST FOR DAYS FOUR THROUGH SEVEN

Since you will have leftover nuts, seeds, seasonings, and oils, you won’t need to buy those ingredients again. Notice how your pantry is already changing after the previous week and this week? Out with acid-forming foods, and in with healthy oils, containers of seeds and nuts, beans and lentils, liters of coconut water, and cans of beans and coconut milk. I get inspired to create new menus just by looking in the pantry.
Greens, Herbs, and Other Veggies
Avocado 4
Beet 1
Broccoli 8 heads
Cabbage, white 1 head
Carrots 7
Celery 8 stalks
Cilantro 1 large bunch
Cucumber 10
Garlic 1 bulb
Kale 2 bunches
Kale, Tuscan 1 bunch
Lettuce 1 head
Mint 1 bunch
Onion, red 2
Onion, yellow 1

Parsley, flat-leaf 1 bunch
Pepper, red 3
Potato, red bliss 1
Pumpkin 2 12-ounce cans (or 1 small)
Squash, butternut 1
Scallion 2 bunches
Spinach 5 bags or 10 bunches
Tomato 10
Watercress 3 bunches
Roots
Ginger 1 large root
Turmeric 3 large roots (or 7 small)
Citrus
Lemon 4
Lime 1

Seasonings

Seasonings
Cumin 1 jar
Mustard seeds 1 jar
Legumes
Cannellini beans (canned) 4 cups
Lentils, dry 1 cup
Liquids
Coconut cream 1 12-ounce can
Coconut milk 2 12-ounce cans
Coconut water 2 liters
Vegetable stock 3 liters
Misc
Bragg Liquid Aminos 1 6-ounce bottle

DAY FOUR

Congrats! You are halfway there, and all the heavy lifting (shopping, detox symptoms, getting used to the logistics) is behind you! Your energy should be rising and sustaining by now, and you’re probably experiencing much greater mental clarity and none of the afternoon energy dips. The results from here

will just continue to grow and grow.
By now you understand how the recipes are created. The juices usually have a combination of high-water veggies, plus roots, plus leaves. The smoothies include avocado, plus high-water veggies, leaves, and protein—and fats-packed seeds and nuts. The soups are like grandma used to make, just throwing a lot of the good stuff into a pot to warm and comfort you in more ways than one. After four days of intense infusion of nutrients, your taste has already started to change, making you more sensitive to subtle flavors in these recipes and turned off by the blown-out, oversalted, high sugar content in acid-forming foods. Your appetite is also changing. The cravings for calorie-rich snacks in the afternoon have disappeared, just like the habit for munching on chips and popcorn after dinner. Once you put down your spoons after dinner, you are content and happy not to “eat” again until your morning tea. The reason for the absence of cravings? Your hormones are balancing and your gut is absorbing more nutrients than ever, so your body doesn’t need to send the signal, “Feed me!” to the brain. You are getting more of everything you need, and nothing you don’t need.
Day Four Meal Plan

Upon waking: Lemon water
Prebreakfast tea: Creamy Turmeric and Coconut Tea
Prebreakfast juice: Blood-Builder Juice
Breakfast smoothie: Antioxidant Green Smoothie
Midmorning juice: Blood-Builder Juice
Lunch: Warming Squash Soup (leftover from yesterday)
Midafternoon smoothie: Antioxidant Green Smoothie
Dinner: Immune-Boosting Soup
BLOOD-BUILDER JUICE

Makes 2 servings
Ingredients

1 cucumber
2 large handfuls of spinach
1 handful of parsley
2 celery stalk
Instructions

Juice! Drink! Enjoy!
IMMUNE-BOOSTING SOUP

Makes 2 servings
Ingredients

1 tablespoon coconut oil
1 red onion, diced
4 garlic cloves, minced
2 tablespoons ginger, finely grated
2 medium carrots, diced

4 cups cooked or canned cannellini
beans, drained and rinsed
1 teaspoon turmeric powder
32 ounces organic low-sodium vegetable stock
1 small bunch Tuscan kale, roughly chopped
1 handful of flat-leaf parsley, roughly chopped
Splash of olive oil
Salt and pepper to taste
Instructions

Warm the coconut oil in a large pan, then add the onion. Cook until translucent and slightly browned. Add the garlic and ginger and cook for 2 to 3 minutes.
Add the carrots, beans, and turmeric. Cook for 3 or 4 minutes before adding the stock.
Bring the mixture to a boil, then reduce to a simmer for 10 minutes.
Add the kale and parsley, stirring through and cooking until the kale is slightly soft.
Ladle the soup into bowls and top with a drizzle of olive oil and season with salt and pepper to taste. (That’s right—no blending tonight!)
DAY FIVE

You’re getting toward the end of the week and you can probably feel your body returning to how it should be. Most people have no idea how great their bodies are meant to feel, but you are getting the idea. For most, Day Five is when the biggest benefits start to emerge. Days One through Four are good, but Days Five through Seven lift things up to another level. Now more than ever, remember to keep up your hydration, don’t skip the breathing exercises,

keep moving every day for at least 30 minutes, take your supplements, rewrite your goals, and get some sleep!
Day Five Meal Plan

Upon waking: Lemon water
Prebreakfast tea: Turmeric and Ginger Refresher Tea
Prebreakfast juice: Digestion Juice
Breakfast smoothie: Alkaline Avocado Power Smoothie
Midmorning juice: Digestion Juice
Lunch: Immune-Boosting Soup (leftover from yesterday)
Midafternoon smoothie: Alkaline Avocado Power Smoothie
Dinner: Anti-Inflammatory Soup
DIGESTION JUICE

Makes 2 servings
Ingredients

⅓ head of white cabbage, leaves separated and cleaned
1 handful of spinach
½ cucumber
½ inch ginger

½ lemon
1 small bunch fresh mint
Instructions

You tell me. I’m sure you know what to do by now. Wash and juice!
DAY SIX

You’re on the home stretch now and are well into the swing of it. You can consider yourself an expert at juicing and blending. You probably have the process of making the recipes (from chopping to cleaning) down to a fine art.
These final two days of the ARC are a beautiful combination of a sense of achievement and accomplishment, how amazing your body feels, how you look in the mirror, and a host of positive, heightened emotions. You feel like you can do anything, and you probably can (within reason!).
Day Six Meal Plan

Upon waking: Lemon water
Prebreakfast tea: Creamy Turmeric and Coconut Tea
Prebreakfast juice: Live Energized Juice
Breakfast smoothie: Anti-Inflammatory Smoothie
Midmorning juice: Live Energized Juice
Lunch: Anti-Inflammatory Soup (leftover from yesterday)
Midafternoon smoothie: Anti-Inflammatory Smoothie

Dinner: Cucumber and Watercress Soup
ANTI-INFLAMMATORY SMOOTHIE

Makes 2 servings
Ingredients

1 inch fresh ginger, grated
1 inch fresh turmeric, grated
1 small avocado
1 cup coconut water
1 handful of baby spinach
1 handful of watercress or arugula
½ red pepper
1 big handful of flat-leaf parsley or cilantro
1 big pinch of cayenne
Salt
Instructions

Blend the ginger and turmeric in the blender. Add the avocado and coconut water. Blend.
Add the remaining ingredients and blend until smooth(ie).

CUCUMBER AND WATERCRESS SOUP

Makes 2 servings
Ingredients

½ bunch scallions, chopped
1 large cucumber, deseeded and chopped
2 bunches watercress
4 cups (32 ounces) organic low-sodium vegetable stock
Himalayan salt and fresh ground pepper to taste
Instructions

Place all the ingredients in a blender and process until smooth.
Serve chilled with an ice cube in the middle of the bowl.
DAY SEVEN

The last day! Just enjoy it and be sure to make a plan for how you’re going to reward yourself tomorrow. Another benefit to starting on a Saturday is that your first day after finishing is also on the weekend, so you can go and have lots of fun to celebrate finishing. Be sure to read the next chapter about the Rest of Your Alkaline Life before you make reservations.
Today I’m giving you recipes you’ve made before (with one exception). Revisiting them will feel like a reunion with old friends. The only new recipe is your dinner soup, perhaps the easiest one to make, and a favorite of mine. Finish strong, and you will feel even more proud of yourself and what you’ve

accomplished!
Day Seven Meal Plan

Upon waking: Lemon water
Prebreakfast tea: Turmeric and Ginger Refresher Tea
Prebreakfast juice: Alkaline Immune-Boosting Juice
Breakfast smoothie: Antioxidant Green Smoothie
Midmorning juice: Alkaline Immune-Boosting Juice
Lunch: Cucumber and Watercress Soup (leftover from yesterday)
Midafternoon smoothie: Antioxidant Green Smoothie
Dinner: Alkaline Raw Soup
ALKALINE RAW SOUP

Makes 2 servings
Ingredients

1 avocado
½ cup organic low-sodium vegetable stock
2 scallions
½ red or green pepper

1 cucumber
2 handfuls of spinach
½ clove garlic
Juice of 1 lemon or lime
A few springs of cilantro and/or parsley (optional)
A dash of cumin (optional)
Instructions

Blend the avocado and stock to form a paste, then throw everything else in the blender. Blend until soup! Add cilantro, parsley, and cumin for garnish.
WOW! HOW EASY WAS THAT?

With everything I teach, I make my lessons and recipes as easy as possible while netting you the biggest benefits. Personally, I consider this Cleanse to be one of my greatest achievements. And I hope you will consider the experience of doing the Cleanse and taking on challenges day by day to become one of yours. Now that you’ve been through it and have witnessed the benefits in your own body, you can see how rebalancing your Five Master Systems by following the Triple A Method framework really is the key to maximizing your health. By having alkaline, anti-inflammatory, and antioxidant juices, smoothies, and soups, you really can reset your body on a cellular level and live energized with all the vitality and clarity you deserve.
You can also attest that a cleanse doesn’t have to be about suffering to be effective. You can get incredible results with a plan that is easy and fun. As amazing as you feel now—proud, light, positive, energized, strong, confident, vital, and strong—you have no idea what’s coming in the weeks ahead. Day Seven is the last day of the Cleanse, but the transformation of your health and outlook is only just beginning.
One of the most satisfying parts of coaching so many people through the Alkaline Reset Cleanse is that they stay active in the “Cleanse Community” on my website, where I’ve heard about their dramatic results after their ARC experience. In almost every case, the results multiply and amplify for weeks and months after they’ve finished. It takes seven days to reboot. And then, when all Five Master Systems are back up and running in balance, the weight will seem to fall off on its own. Your skin will clear. Your sleep will be easy and deep. Chronic ailments will improve. Your body wants to be healthy.

Now it can be.
Of course, you can’t finish the Cleanse, go back to the standard modern diet, and expect to see those results. You’ll just unbalance yourself all over again. Some clients continue eating green while reintroducing meat at dinner and a cup of coffee in the morning. Others like their glass of wine or three a week. I want you to know that it’s okay to enjoy wine, coffee, meat, and even sugar and dairy on occasion, if you are sticking with Triple A foods and drinks the majority of the time. I think I’ve made the point that shooting for perfection is the fastest way to fail. The post-Cleanse protocol is covered in the next chapter, so turn the page (in life and in the book) and read on!
Juanita’s Story

I started the ARC with Ross because I was diagnosed with lupus. The doctor told me there was no cure, that it would be an ongoing disorder that would affect the rest of my life. Steroids every day, pain every day, going into the hospital for three to five days because the pain would be unbearable. That would be my existence.
At one point, I was having to take so many steroids, it felt like my body just shut down. I couldn’t walk properly. My head was dizzy, I couldn’t focus. I couldn’t do my job. I was all over the place. I did not want to accept that this was it. If I did, it would have felt like my life was done. I felt like I might as well die if the future was nothing but meds and suffering.
I was sure there would be an answer with food and nutrition. After a very bad day, I said, “That’s it.” I went straight to Ross and started the Cleanse “before” week. And before I knew it, everything just went away.
I was pain free! Just that speaks for itself! The flare-ups were no longer happening and all of my inflammation has gone, too.
So the Cleanse works! After completing it, I realized how much weight was just dropping off me. I weighed myself after 30 days and I had lost more than 20 pounds! People think I’m younger than I am now, too, so it’s just awesome!
My future is now looking very bright. From being in pain every day and on horrendous amounts of steroids to being pain free, medication free, lighter, more energized, and feeling great.
And this year, I am going to be fulfilling one of my ambitions that I never thought possible a year ago: I will be hiking Mount Fuji!

 

 

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