Module 1.2: Preparation

It's going to be an exciting first week on the 30-Day Mojo Detox!

Our special immune-boosting edition of the 30-Day Mojo Detox starts this Monday. Are you feeling excited?

Maybe you're feeling a little apprehensive?

Or are you feeling ready to break the "Coronavirus vicious cycle" and achieve your health and weight loss goals once and for all?!

It makes sense that a year as crazy as this would lead to some of your healthy habits falling by the wayside.

But don't worry, what ever you need to get out of our detox, I have your back!

You have joined a comprehensive detox program that utilises the three most important strategies to achieving success in health and weight-loss related goals.

It needs to be specific, sustainable and supportive, and we have this covered!

With this special immune-boosting edition of the 30-Day Mojo Detox you will reset, revitalise and restore your body to its most efficient, balanced state. You will set a new and lasting direction for your health that will support you in achieving:

A leaner body with less belly-bloat
Renewed energy and vitality
A clear head with improved memory and focus
More balanced hormones
Strong immunity
Improved digestion
Glowing skin
Reduced cravings
Deep, restful sleep.

You'll be amazed at how much you can achieve in just 30 days, and what wonders it will do for your health, weight and wellbeing, in the short and long term.

Goal Planning & Setting

To do this weekend.

Over the weekend is the perfect time to go through your welcome email so that you can 'hit the ground' running on Monday.

Fill in your Pre-Detox Worksheet
This has been updated with immunity and eating habit questions, review the Program Guidelines, and sign your Rules of Engagement, which will further commit you to your transformational journey.
Fill in the Goals and Measurements form
Particularly if weight-loss is a goal for you. Fill in the measurement table before you begin, and then again at the end. All you need is a tape measure to do it. Don't be too reliant on the scales, go more so by the fit of your clothes and measurements. You may build muscle and this weighs more than fat.

Whatever your goals, this is the perfect time to get clear on what it is you want to achieve.

Take a moment to think about the number #1 diet or lifestyle habit that isn't currently serving you.

When you think about it you will get that sinking feeling, one that you've felt many times before. Sometimes you can feel it as a physical sensation in your heart or stomach. You know you are stuck in a destructive cycle with it and and you're MORE than ready to kick it to the curb and move on.

Whether it's too much wine, a lack of sleep, an addiction to carbs or sugar, or not exercising, you have made a commitment to changing it just by joining our program.

Think about 2-3 goals that would help change this negative habit. People who write down their goals are 42% more likely to achieve them than those who don't! Telling a friend or an accountability buddy (of which we all are) increases this rate to a whopping 78%!

Write your goals down in your Mojo Journal and/or pre-detox worksheet. Put them on post-it-notes for the fridge and mirrors. It's important to be specific about a weight loss goal, dress size, health goal, e.g. I will lose 6kgs by the end of the program.

Don't be afraid of failure, believe in yourself like I believe in you!

As with anything in life, if you don’t give it your all, you will receive mediocre results.

Commitment is crucial for attaining any goal.

Meal Prepping Tips & Tricks

So, why should you start meal prepping?

Simply put, meal prepping saves you time and money, and by ensuring you have healthy meals to eat on a daily basis it helps you stick to your Mojo Detox Diet. On any given weeknight in my household, there is a flurry of activity. Lunchboxes are being unpacked, papers from teachers are being signed, guitar, tennis or dance practice is happening, the kids, especially my hungry teenage son, are asking when dinner's ready.

All the while, I am dodging and weaving between my family members, trying to get dinner on the table before my son has eaten all the snacks in the cupboard! It's far from relaxing... Can anyone else relate? I believe sustainable meal planning all comes down to effective meal prepping. I like to do my meal prep on a Sunday as it takes that level of stress from code red down to a more tolerable green.

The basic premise is: make the grocery list, shop for the week’s groceries (we go to the local farmer's market), and do some meal planning and preparing (put my meal planner up on the fridge and chop veggies, make a batch of quinoa, activate seeds and nuts). If you can schedule this in on Sunday before the week begins, and when you have a chunk of time, it will help ease the weeknight chaos.

Meal-prepping will help you stay on course with the Mojo Detox healthy eating habits. And while meal prepping does take some commitment, the time you spend up front prepping is less than what you'd collectively spend prepping meals before or after busy workdays. But please don't fret if your Sundays are busy, and you find it a difficult day to do meal-prepping for the week. You can do it one evening during the week, or make bigger batches of the recipes you enjoy to go in the freezer, and to eat on a day that doesn’t allow time for cooking dinner or lunch. We encourage you to try this healthy meal-prep challenge to receive all the benefits the Mojo Detox has to offer.

5 steps for Successful meal Prepping

1. Clean out you fridge

The first step towards successful meal prep is to get rid of foods in your fridge, freezer, and pantry that aren’t serving your health. To start, you eliminate unhealthy foods and potentially problematic foods for 30 days. The 30-Day Mojo Detox diet is specifically designed to reduce inflammation, eliminate toxins from the body —in addition to improving your overall health.

4. Pre-prepare some meals

Do a couple of hours of meal-prep. Make your meals for Monday (always a tricky day). Chop a batch of veggies and fruit for the week ahead. Roast veggies and cook cruciferous vegetables.

Hard-boil eggs for snacks and salads. Cook some brown rice. Whip up some dips like pesto and hummus to use all week long. Pack the (staples) lunch boxes for the kids.

2. Plan your meals

Plan your meals. Either take a pen and paper and figure out what you need for the coming week, referring to the 30-Day Mojo Detox recipes and shopping list. Consider meals, drinks and snacks needed for the rest of your family. Once you’ve laid out your meal plan for the week, display it in a place where everyone in your household can see it.

5. Store carefully

Once you’ve prepped your meals, you’ll need containers for storing everything. Since plastic containers contain chemicals that are known endocrine disruptors, I prefer people use glass storage dishes with BPA-free lids.

3. Restock your fridge & pantry

Go for the shop and restock your pantry and freezer with healthy staples, proteins, healthy fats, nuts, spices, fruits, and vegetables.

Study Time - Maximise your Detox

DOWNLOAD

PRINTABLE 1 - 10 Diet Guidelines for the 30-Day Mojo Detox.

Eat organic, local and fresh
Eat simple, easy to digest food
Eat the colour of the rainbow
Be prepared and cook ahead to avoid temptation
Cultivate mindful eating
Eat lots of fibre, especially greens!
Avoid these foods /drinks
Choose healthy, toxin-free fats
Eat lean, clean protein
Replace your favourite treat with the healthiest, most satisfying option.

To learn how to maximise your detox experience, download our exclusive printable and study it carefully.

Detox Diet Guidelines

Framework of the detox diet

The 30-Day Mojo Detox Diet Guidelines includes 12 key steps that will give you the framework for achieving your health goals over the next 30 days. By following these steps you will be fuelling your body with the best possible nutrients for optimal health - it will be the key to your success! Read them and print them out. Put them somewhere visible. Follow them and you can't go far wrong.

The 30-Day Mojo Detox includes a nutritious diet that will help to remove toxic build-up from your body and replenish mineral deficiencies for a healthier, happier, and more vibrant you. On the Mojo Detox Diet, you will eat wholesome, flavourful foods that nourish and satisfy your body so that you don’t experience cravings. It has been specifically designed so that you have the energy you need to get through your day without mood swings or dips in energy. On this program your blood sugar levels will stabilise, and your hormones will balance. Your weight will regulate itself. Your concentration and memory may improve, and most importantly, you’ll be fuelling your body with the best possible nutrients for optimal health. I am a “foodie” at heart and there is no deprivation on this diet. This Autumn / Winter detox is filled with tasty, family-friendly smoothies, soups and family-friendly meals and snacks to help you look and feel your best in the colder months. The guidelines below will highlight what foods you can enjoy throughout your 30-day journey. For extra snack and recipe ideas, as well as suggestions of foods to enjoy and foods to avoid, see the week 1 shopping list or check the files section in the closed Mojo Detox Facebook Group.

The 12 fundamentals of the detox

1. Eliminate processed foods

White flour, refined carbs, sugar, meats, dairy and alcohol.

2. Reduce and then eliminate caffeine

For caffeine withdrawals refer to our blog post on weaning off coffee.

3. Limit dairy and animal protein for the first two weeks

Replace dairy with alternatives where possible. Once your digestive system has had a break, you can slowly introduce again. We encourage a vegan diet as much as possible.

4. Drink plenty of filtered, pure water throughout the day.

As a guideline; between 2 – 3 litres.

5. Morning detox drink

First thing: Drink a big glass of filtered warm water to enhance detoxification. Include 1 tbsp. apple cider vinegar (ACV) and ½ juice of a lemon. Add ½ tsp. ginger for digestive support, and ½ tsp. turmeric powder (with pepper is best) for immune system support.

6. Sip dandelion tea throughout the day

Cold is okay or put it in a thermos. Rich in vitamin A, potassium, iron and calcium, dandelion tea is a natural diuretic that will eliminate bodily toxins through your liver, lymph and kidneys. In winter include immune-boosting lemon and ginger tea. 7. Stick to foods in the Mojo 5-S Diet (smoothies, soups, salads, stews, (healthy) snacks).

8. Buy organic food whenever possible

Don’t use expense as an excuse - Aldi has some great, cheap options. Prioritise the 12 fruit and veggies on the current EWG ‘dirty dozen’ list. If this is not possible, choose local, fresh, and in-season. Always scrub and wash your produce.

9. Enjoying a smoothie or juice is recommended for breakfast, at least for the first two weeks.

Then you can start introducing more solid meals. For an extra nutrient boost, you can add super greens and powders (spirulina, chlorella, acai, protein / pea powders).

10. Eat lots of leafy greens and vegetables

Think the rainbow!. This fibre-filled produce is immune boosting and nutrient-rich and will increase your detoxification and elimination. Make batches of our detox-friendly dressings and sauces to add delicious flavour to every meal.

11. Two times a day have a 400–600 calorie meal

One of these should be a soup, or something easily digestible like a stew or casserole. For additional recipe ideas visit our closed Mojo Detox Facebook page where we share recipes and dietary support throughout the 30 days.

12. Intermittent fasting

On this program we recommend 2-3 days of intermittent fasting (eating for an 8hr window, fasting for 16hr window), or one day a week where you cleanse to detoxify your body on a deeper level. On this day you will take your detox supplements, drink plenty of water, eat two small snacks from the list below, and only participate in light levels of exercise. More support information will be shared with you so that you can determine which intermittent fasting approach best suits to you.

Main meal ingredients

‘Green, green, and more-green’ in each and every meal.
Abundance of organic (or local and fresh) vegetables, think rainbow with at least one green veggie in each meal.
Lean proteins such as fish, eggs, chicken, lamb, beef, tofu, tempeh (all animal produce should be organic and free range/pasture-fed where available and affordable). Portion size the palm of your hand.
Small amounts of organic, grass-fed dairy (if tolerated). Dairy alternatives preferable, e.g. activated organic almond milk, organic coconut yoghurt.
Activated (to help you digest them better) nuts and seeds.
Legumes like lentils, chickpeas, dry peas, pulses and beans.
A small amount of grains such as quinoa, amaranth, and buckwheat.
Lots of herbs and spices to make your food taste delicious.

Daily drinks

Dandelion tea
Lemon and ginger tea
Detox tea – or other herbal tea
Coconut water
Warm water with lemon, ACV ginger, manuka honey, and turmeric.

Snacks

Raw vegetable sticks with a (homemade/organic) dip such as hummus.
100g coconut yoghurt with a handful of organic blueberries (or mixed berries).
A smaller serve of a breakfast smoothie.
2-3 corn thins/plain rice crackers with 2 tbsp. avocado, hummus, nut butter, or 1 tbsp. pesto and sliced tomato.
1-2 boiled eggs with carrot sticks.
2 cups air-popped popcorn (Cobb’s Organic is the best).
A handful of activated nuts or seed mix.
1 apple sliced with 1 tbsp. almond butter.
1 piece fresh fruit – apple, pear, peach, nectarine, orange, etc.
Small vegetable juice e.g. carrot, celery, spinach, cucumber, beetroot, ginger, mint, lemon, and a little green apple.
I cup of miso soup.
Little treats now and again like organic dark chocolate and Mojo Detox desserts.

Detox Booster Tips

Eat fermented foods daily

Incorporate cultured vegetables, sauerkraut, kimchi, kefir or kombucha to colonise your gut with healthy flora and boost your inner ecosystem. Eating a range of different fermented foods will contribute a variety of bacteria strains that will bring the diversity needed for healthy microbiota. It is also a fantastic way to support a healthy immune system during the cold and flu season.

When starting out with fermented foods only have a quarter of the recommended amount per serving or start with one teaspoon and work your way up.

Add liver cleansing and immune boosting herbs and spices to your meals

For enhanced detoxification and immune system health, add herbs and spices to your meals or smoothies. To keep your immune system strong during the cold and flu season add spices and herbs like garlic, oregano, thyme, cinnamon, ginger and turmeric. Turmeric is the yellow root cousin of ginger, and it has antibacterial, anti-inflammatory, and antiviral benefits helping inhibit virus entry into the cells.

It is also a powerful liver protector, capable of regenerating liver cells and flushing out. Others? burdock, milk thistle, calendula, lemon balm, and rosemary.

Week 1 - Shopping List & Recipes

PRINTABLE 2 - Week 1 Shopping List

This 30-Day Mojo Detox Shopping List contains all the smoothies, meals, and snacks you need to complete your first week, along with staples for the next 30 days. We have marked the foods in 'blue' that are the most contaminated by toxins, chemicals, and pesticides.

We recommend that you prioritise these foods as organic, and only buy conventional for the foods in 'pink' which are the 2020 least contaminated foods. To make things super easy for you, each Friday we will provide you with a shopping list. Take the list with you shopping, prior to the Monday, to ensure your pantry and fridge are filled with detox friendly food and drinks.

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PRINTABLE 3 - Week 1 Recipe Book

All the detoxifying winter smoothies, soups, snacks, and meals you need for your first week of the 30-Day Mojo Detox are included in this link. At the end of the program you will receive a 30-Day Mojo Detox Recipe Book for you to continue cooking nutritious, clean meals for you, and for your family whenever you want. The recipes are ideal for those who want to lose a good amount of weight, like to follow guidelines, and enjoy not having to think about what to cook. However, if you like things more flexible that's okay too. You can use the recipes and diet rules as a guideline of what you should eat and adjust accordingly to your schedules and tastes.

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