12 Días of pure wellness

OPTIONAL: If you prefer you could do it from Sunday to Sunday instead of the full 12 days.

Let me know.

Daily Basics

• 1 glass room temperature water 1st thing in the morning.

• If you would like to add apple cider vinegar to that, you may.

• Drink a full glass of water before and after each meal.
  64 ounces is reasonable for most people over the day.
  Adjust according to your needs. Be sure to hydrate well over the next 12 days.

• Maintain your 6–7 hour eating window.

• 1 hour of walking, exercise or other movement.
  Even better if spread across the day. Interrupt sitting often.

• Bedtime tea mixture nightly

• Nasal deep breathing exercises/box breathing exercises 3 times a day for 5 minutes. The last time will be after drinking the bedtime tea.

• Try to make the time to give yourself 8 hours of sleep nightly. If you sleep less than 8 hours nightly, try to add 1 hour to your usual sleeping time.

• Avoid any foods that you have allergies to.

• Try to start your day earlier. Set your alarm clock for one hour or more earlier than you usually do.

• Remove TV from your bedroom (if there is one)

• EXTRA HELPFUL—Choose a nice book to read, listen to a podcast or do some stretching before bed. (Breath by James Nestor is good)

• If possible, go to bed by 9 or 9:30pm.

• If you are on medication for high blood pressure or diabetes you will want to monitor those conditions closely as blood pressure and sugar will naturally lower during this process. Stay in touch with your doctor please.

• Always eat until satisfied, not full. Take your time and enjoy the meal. Remember during this process you should not need to feel obliged to eat more than you feel comfortable with. Some of the recipes provide sizable portions. You can always share with your family and get them started on a great path to wellness too.

 

 

PHASE 1: Foods

Sunday 3/6–Thursday 3/9 (dinner to dinner)

Extras:

• Himalayan salt, pepper, seasonings, garlic, olive oil, lemon juice, apple cider vinegar can be used in your food prep. Avoid overly processed and mixed seasoning products.

• Consider advance prep work to save time. Chop 3 days worth of smoothie ingredients and separate into baggies for blending in the next few days. Prepare a good portion of soup to last 3 days and so on.

• For beverages you may consume lemon or herb infused water (try mint, rosemary or basil), black coffee, any kind of tea without milk or sugar at any time 24 hours per day.

  Breakfast

  1–3 eggs prepared to your liking with a side of avocado and our pink energy smoothie (recipe below)

  PINK ENERGY SMOOTHIE

  INGREDIENTS
  1 red bell pepper
  3 celery sticks
  1⁄2 dragon fruit
  Juice of 2–3 lemons
  1 Shitake mushroom
  3 red radishes
  2 tablespoons raw honey
  5 mint leaves
  Ice cubes and/or water to achieve desired consistency.

  DIRECTIONS
  Fille blender with ingredients. Blend on high. Enjoy!

  Lunch

  Choose your favorite seafood food and prepare as you like with a side of a green vegetable of your choosing. You may vary your choices day by day but at any given meal only 1 type of vegetable. Remember to avoid overcooking veggies as it detracts from their nutritious value. Light steaming or if you like, raw is also fine. Prepare enough if you are hungry.

 

Dinner — 3 choices. Our microbiome booster is highly recommended. First two choices are to repeat lunch or breakfast for dinner.

Third choice is a new dish:

MICROBIOME BOOSTER

A mix of well-balanced raw vegetables designed to rebuild your mitochondria, lower blood sugar, lower insulin levels , lower triglycerides and overall inflammation. You may add one egg to this meal, if desired.

INGREDIENTS
1 cup broccoli
1 cup chopped carrots
1 cup red bell peppers
1⁄4 cup walnuts
1 cup cauliflower
1⁄4 cup parsley
1⁄4 cup cilantro
1⁄4 cup raisins
Handful chopped green onions 1 boiled egg
olive oil, optional

​

DIRECTIONS

1. Without the egg, place the other ingredients in a food processor an chop to an

   appealing consistency. Or chop the ingredients by hand.

2. Place all the chopped veggies in a big bowl and mix. You may add extra virgin olive oil

   for taste.

3. Salt pepper, a dash of curry powder and a dash of olive oil can be yummy additions.

4. Add a boiled egg or over easy egg to serve on top.

5. Bon appetit! Remember to exclude ingredients that you may have allergies to.

PHASE 2

Thursday 3/10–Sunday 3/13 (Breakfast to Breakfast) 3 day PowerWash (soup and smoothies all day)

Smoothie for breakfast. Soup for lunch and dinner.
You may replace one soup meal with a smoothie and eggs breakfast, if you prefer.

You can eat as often as you like of these choices but please stay in the eating window.

The 3 day PowerWash will give your body’s healing systems the tools and opportunity to do a deep metabolic tune-up. Here a lot of good things will happen. You will experience breakdown fat, get rid of toxins, rebuild your microbiome, rebuild your mitochondria, lower sugar and insulin levels, lower triglycerides, enhance mental clarity, feel light.

TUNE-UP SOUP GINGER & CARROTS

​

INGREDIENTS
2 lbs peeled carrots
1 large knob fresh grated ginger (about the size of your thumb)
1 head garlic, minced
1 bunch spring onion, chopped
1 large handful cilantro, roughly chopped
1 small handful parsley, roughly chopped (use 1⁄2 as much parsley as cilantro)
2 teaspoons turmeric-adjust to taste
2 teaspoons cinnamon-adjust to taste
Juice from 1 fresh lime
1 can of coconut milk (optional but adds flavor and texture)
Vegetable stock and some water for about a total of 12 cups. Adjust to desired consistency Salt and Pepper to taste

​

DIRECTIONS

1. Peel the carrots and place them in a roasting pan. Use enough olive oil to lightly cover

   the carrots. Use your hands to massage the oil with the carrots to make sure they’re completely covered with the oil, which will make them roast more evenly. Add a couple of pinches of salt. Roast the carrots in the oven at 400°F until they gently start to caramelize. You’ll know because the color will deepen, but remove from the oven before they brown. This releases the natural sweetness of the carrot.

2. In a saucepan, put the ginger, garlic, and spring onions with a couple of teaspoons olive oil and fry on medium heat until fragrant. Before the garlic begins to go golden, put the turmeric and cinnamon and let the spices toast. The kitchen should be smelling really fragrant. After about 30 seconds, add the carrots from the oven, the coconut milk, the vegetable stock, parsley, and half the cilantro and simmer for about 20 minutes.

3. When all the flavors have had a chance to get to know each other, add the rest of the cilantro and the lime juice and then blend until creamy. Set aside a teeny bit to sprinkle over the top of the bowl as garnish, if you want to be fancy.

4. Add salt and pepper to taste and garnish with cilantro.

 

POWERWASH SMOOTHIE #1

​

INGREDIENTS
1 cup parsley
1 cup cilantro
1 teaspoon cinnamon
1⁄2 teaspoon turmeric (powder) 1 medium or large beet (raw)

1 inch segment fresh ginger
1–2 tablespoons raw honey
2 heaping tablespoons plain yogurt 1⁄2 cup raspberries
1⁄2 cup blueberries
1⁄2 cup red bell pepper (raw)
Juice of 2 lemons or limes

DIRECTIONS
Add ingredients, ice cubes, water and blend!

POWERWASH SMOOTHIE #2

INGREDIENTS
1⁄2–1 avocado
2–3 cups chopped kale
1 cup yellow bell pepper
1–2 stalks celery
1⁄2 cup broccoli sprouts (preferred). 1 cup green tea (cold)
1⁄2 cup cilantro
1 banana
1 teaspoon chia seeds
2 tablespoons raw honey

DIRECTIONS
Add ingredients, ice cubes, and blend!

Important to keep the eating window between 6–7 hours this week.

BEDTIME TEA

In addition to the previous foods, every night before bedtime, drink this tea:

INGREDIENTS
1 teaspoon chamomile tea
1 teaspoon passionflower tea
1 teaspoon lemon balm tea
Optional: Add valerian root or tincture to improve the tea’s calming effects.

​

DIRECTIONS
Combine herbs and add boiling water. Let it rest for a several minutes and enjoy.

• Drink before bed or anytime you like to relax.

• In addition to the tea, practice box breathing right after drinking the tea.

• The plan is to keep our insulin low for a week to give our metabolism a better chance

  of restoring hormonal balance.

• This will improve nighttime metabolism and overall health.

  After the initial 6 days, repeat PHASE 1 and PHASE 2 for the remaining 6 days.

  Guys, the next 12 days seem quite boring and repetitive, I know! But that’s precisely how our body detoxes best, by repetition and low stress activation. The next 12 days are going to continue to be a nice break to our digestive system, nervous system, microbiome, glymphatic and lymphatic systems. Basically a break to our whole metabolism. The foods are also rich in micronutrients and full of ammunition for our immune system. Remember that we are still restoring, rebuilding and detoxing.

  We are almost done with the journey and we appreciate every little effort each of you have put into it. You have been awesome and I am confident that you will end up doing great in the end. Be positive and 12 days will go fast. In no time you will be feeling even better, prouder and glad that you did it!

   

• Coach Humberto & Dr Gelev.

  www.bostonhealthiest.com