How to Prepare to Launch Your Health:

Please download my Anti-inflammatory Guide.  There is a sample menu with recipes at the end of the ebook. There are also more recipes at the end of this page. I will keep updating this page.

In order to be prepared for Tuesday, Jan. 20th, please review these 3 Next Steps to be ready to Launch Your Health!

  1. Tea:
    Licorice Tea (if you have high blood pressure do not take)
    Milk Thistle or Dandelion Tea (liver)
    Senna Tea (constipation)
    Ginger Root (bloating)     * the root can be sliced and simmered to make a delicious tea

  • The tea is available on Fullscript or at your local health food store.

2. Nutrition:

  • You will be following an anti-inflammatory diet. The list of foods that are recommended are in the pink box.

  • The goal is to eat 3 meals a day without snacking. Most snacking is habitual and unnecessary.

The first day menu:

Breakfast: shallots, mushrooms, spinach and egg or another protein
Lunch: detox salad (recipe below)
Dinner: sheet-pan dinner chicken, sweet potatoes, Brussel sprouts, the fresh herbs and lemon (recipe below)*make enough for leftovers

Welcome to Launch your Health!! 

Kick-off is Tuesday, January 20th at 12:00 PM!! You may attend via zoom or in-person at mandira in Fairfield, CT.

For the next 12 days, you will focus on simple, effective Naturopathic ways to improve your health. You will learn how to help your body detoxify more efficiently, lower inflammation, and specific ways to support your health long-term. 

During this program, we will explore the 5 Pillars of Health: Nutrition/ Inflammation, Detoxification, Nervous System, GI Health, and Hormones.

Each morning you will receive an email with a checklist, one for the morning and one for the evening. On the first day, you will focus on removing anything that does not physically or mentally serve you. Begin to think about what that means for you. Are there old thought patterns or eating patterns that are not serving you? I recommend a journal to record your thoughts.

“The natural healing force within each one of us is the greatest force in getting well.”
- Father of Medicine -Hippocrates

Your body has an innate ability to repair and restore balance when the obstacles to healing are removed and the right supports are in place.

3. Movement

  • If you have an exercise routine and workout 5-6 days a week, I recommend adding an additional 20 min walk or jog after dinner.

  • If you do not have an exercise routing, start with walking 20 min a day and every other day add 5 min to your walk.

List of Foods to ENJOY!

Organic pasture-raised eggs, chicken
Organic grass-fed beef, lamb
Dark Leafy Greens and Purples: Swiss chard, spinach, kale
Beets
Cruciferous- Broccoli, Brussels sprouts, etc.
Blueberries, Strawberries, Raspberries
Fish: Salmon, halibut, other white fish
Coconut Oil, Olive Oil, Avocado Oil
Ginger, turmeric
Chia Seeds, Ground Flax Seeds
Iodine Rich Foods: kelp, nori, iodized salt which will support the thyroid
Turnips, carrots, parsnips, rhubarb, fennel
Onion, garlic
Nuts and Seeds: pecans, brazil nuts, hazel nuts, almonds, walnuts, pistachios, cashews, pumpkin, and sunflower seeds *no peanuts

Fermented Food: Miso, tempeh, sauerkraut, and kimchi

NO: alcohol, ultra-processed food, sugar, dairy, or gluten.

For these next 12 Days you will AVOID:

Processed foods (including deli meat)- increases CRP and contain carcinogens

Sugar - increases insulin, insulin-like growth factor driving inflammation and cancer growth

Alcohol - increases inflammatory markers and causes changes in the lining of the digestive tract which will also increase inflammation

Dairy - creates inflammation
Vegetable oil (safflower, canola, increases IL-6 and CRP.

While this Launch is not about restriction, during these 12 days it is necessary to remove food that is not serving the body.

As we age, the body becomes more sensitive to sugar. If the cells do not utilize sugar, it gets stored as fat. FAT increases inflammation.  Inflammation creates chronic disease.

Sheet Pan Lemon Herb Chicken + Brussels Sprouts

Serves: 3–4 | Prep: 10 min | Cook: 20–25 min | Oven: 425°F

Ingredients

  • 1.5 lb boneless, skinless chicken breasts

  • 1 lb Brussels sprouts, trimmed + halved

  • 2 tbsp olive oil

  • Juice of 1 lemon (plus wedges to serve)

  • Salt + pepper

  • Fresh herbs to finish (parsley, dill, or thyme)

Directions

  1. Preheat oven to 425°F.

  2. Toss chicken with olive oil + lemon juice + salt + pepper. Let sit 10 minutes while prepping Brussels.

  3. Toss Brussels sprouts on a sheet pan with a drizzle of olive oil, salt, and pepper.

  4. Place chicken on the same pan. Roast 20–25 minutes, until chicken reaches 165°F.

  5. Finish with extra lemon and a handful of fresh herbs.

Clean Detox Soup

Ingredients:

  • 1–2 tbsp olive oil

  • 1 onion, chopped

  • 3 garlic cloves, minced

  • 3 celery stalks, chopped

  • 2 carrots, chopped

  • 1 zucchini, chopped

  • 1 bunch kale or spinach

  • 6 cups broth (or water + salt)

  • 1 tsp turmeric + 1 tsp cumin (optional)

  • Salt, pepper, lemon to finish
    Optional protein: shredded chicken or turkey

Directions:
Sauté onion/garlic in olive oil 3–5 min. Add celery/carrots and cook 5 min. Add broth + veggies, simmer 15–20 min. Stir in greens at the end. Finish with lemon + salt/pepper.

Detox Salad
Greens with chopped cucumber, celery,  shredded carrot,  avocado, toasted, pumpkin seeds
Add protein (chicken/salmon/turkey)
Dressing: olive oil, 1/3 cup lemon 1/3 cup, salt, pepper mix with a whisk

GREEN DETOX SMOOTHIE
small handful of parsley
2 handfuls of spinach
1/2 cucumber
½  apple
½ banana
1 lemon peeled
2 tablespoons of hemp seeds
½ inch of ginger
unsweetened almond milk or water - Blend with high powered blender