1 THE HEALTHY MUMMY ULTIMATE 3 DAY CLEANSE

U L T I M A T E

CLEANSE

THE PLAN THAT WILL GIVE YOUR

BODY A NATURAL CLEANSE

AND HELP TO KICKSTART YOUR

METABOLISM AND ENERGY LEVELS

SNEAK PEEK

Feeling tired, bloated, unmotivated, or hit a plateau? Our Ultimate 3 Day Cleanse could be just the thing you need. Detoxing or cleansing can help to remove the unwanted toxins from the body, improve your metabolism and kickstart your energy levels.

The trouble with some traditional cleansing programs is that they cut out entire food groups (and in many cases there’s no food at all!), which can cause lots of problems.

When your body is starving it goes into survival mode, and you may feel such side effects as irritability, nausea, dizziness and headaches.

Even though you’d be likely to lose weight on traditional detox programs, much of the weight loss would be water – and this will all come back once you start eating normally again.

At the Healthy Mummy we take a more sustainable approach – and one that you might not find too difficult to follow (even if breastfeeding – just make sure to have an extra 500 calories each day on the plan, or more if you are hungry).

It’s all about clean eating. Our Ultimate 3 Day Cleanse means cutting back on processed foods and drinks and getting back to basics. That means nutrient-dense foods that will give your system a boost and leave you feeling great.

In fact the kind of health benefits you can expect from our Ultimate 3 Day Cleanse include: • reduced stomach bloat; •improved energy levels; •clearer mind; •glowing complexion.

Enjoy this sneak peak of some of the healthy recipes that are included in the 3 Day Cleanse or purchase the complete ebook and try the Ultimate 3 Day Cleanse over the next three days and start feeling great!

Rhian & The Healthy Mummy team

WelcomeU L T I M A T E

CLEANSE

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To Detox or Not to Detox

TRUTHIt’s true that research on “extreme detox diets” is inconclusive, and skeptics even question their safety. However, what we do know is our bodies are perfectly capable of excreting waste without the aid of extreme detoxing – after all, that’s what our liver, skin, kidneys and bowels are designed to do.

Restricting foods, such as meat or dairy, robs the body of vital nutrients, which can result in a range of side effects – from headaches, fatigue, irritability, bad breath, dehydration and bloating to frequent trips to the bathroom. Even though weight loss is inevitable, the lost weight is usually a consequence of cutting out many foods (which automatically equals cutting calories), rather than removing toxins that were supposedly making you fat. What’s more, any weight loss achieved is usually temporary and the end result is usually a loss of water (as well as muscle) and not fat, due to the severe calorie restriction.

OUR SUSTAINABLE APPROACHAt The Healthy Mummy, we believe there’s a more sustainable way to approach healthy eating. We’ve designed a 3-day clean-eating plan which involves curbing (not totally banning) caffeine, added sugar and processed foods, and replacing them with nutrient-dense, fresh whole foods to help you kick-start good habits. Our approach is sensible and practical, and one you can easily integrate into your lifestyle without feeling deprived.

As a result, you will think more clearly, absorb nutrients more efficiently, have a glowing complexion and your energy levels will soar. The Ultimate 3 Day Cleanse is suitable for breastfeeding mothers – just be sure to add a few extra snacks, such as a smoothie, to cater for your increased energy needs.

3 THE HEALTHY MUMMY ULTIMATE 3 DAY CLEANSE

•A MINIMUM 30 MINUTES OF PHYSICAL ACTIVITY

•DRINK AT LEAST 2 LITRES OF PLAIN WATER OR HERBAL TEA

•DRY BODY BRUSHING ONCE OVER THE 3 DAYS

OR 2 TIMES A WEEK

•FRESHLY SQUEEZED FRUIT AND VEGETABLE JUICES (ALTHOUGH

WHOLE PIECES ARE HIGHLY RECOMMENDED FOR BETTER

DIGESTIVE HEALTH)

•GREEN TEA

•HERBAL TEAS

•WATER

•CAFFEINE (GREEN TEA EXCEPTED) •ALCOHOL •COMMERCIAL JUICES

•SOFT DRINKS •STIMULANTS, SUCH AS ENERGY DRINKS •CHOCOLATE

BARS, LOLLIES AND CAKES •FAST FOOD AND TAKEAWAY FOODS •HIGHLY PROCESSED AND REFINED FOODS E.G. WHITE BREAD, WHITE PASTA,

PASTRIES, MUFFINS, BISCUITS, CAKES

DAILY TIPS AVOIDALLOWED DRINKS

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Chia PuddingSERVES 1 NUTRITIONAL INFORMATION PER SERVE: 284CAL/ 1193KJ PROTEIN 6.7G TOTAL FAT 18.6G SATURATED FAT 9.1G FIBRE 11.3G CARBOHYDRATES 22.7G TOTAL SUGAR 7.7G FREE SUGAR 0.0G

Ingredients• ½ cup light coconut milk • 2 tbsp chia seeds• 2 tsp Natvia (natural stevia sugar substitute)• ½ tsp vanilla extract• 2 tbsp blueberries

Method1. In a bowl, combine all the ingredients, excluding the blueberries.2. Cover and refrigerate for at least 2 hours, or prepare the day before

and store overnight.3. To serve, top the Chia Pudding with the blueberries.

BREAKFAST

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Tofu & Vegetable Stir–frySERVES 1 NUTRITIONAL INFORMATION PER SERVE: 283CAL/ 1190KJ PROTEIN 21.8G TOTAL FAT 15.4G SATURATED FAT 5.8G FIBRE 5.7G CARBOHYDRATES 12.4G TOTAL SUGAR 10G FREE SUGAR 5.8G

Ingredients• 1 tsp coconut oil• 1 clove garlic, crushed• 1 tsp freshly grated ginger• ¼ red capsicum, sliced• ½ cup snow peas, trimmed• ½ cup chopped bok choy• 150g firm tofu, sliced• 2 tsp soy sauce• 1 tsp honey • ¼ cup bean sprouts

Method1. Heat the oil in a wok or frying pan over medium-high heat.

Add the garlic and ginger and stir-fry for 30 seconds. 2. Add the capsicum, snow peas and bok choy and stir fry for

2 minutes.3. Add the tofu, soy sauce and honey and stir fry for a further

2 minutes or until vegetables are tender. Add bean sprouts and toss to combine.

4. Serve immediately.

LUNCH

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Fish & Veggie Kebabs SERVES 1 NUTRITIONAL INFORMATION PER SERVE: 286CAL/ 1202KJ PROTEIN 32.6G TOTAL FAT 11.8G SATURATED FAT 1G FIBRE 3.9G CARBOHYDRATES 9.9G TOTAL SUGAR 8.1G FREE SUGAR 0.0G

Ingredients:• 1 clove garlic, crushed• 2 tsp extra virgin olive oil • 1 tbsp lemon juice • 1 tbsp finely chopped parsley• 150g firm, white-fleshed fish of choice• ½ zucchini • ½ red capsicum• ¼ red onion

MethodTIP: You will need 2 skewers per serve for this recipe. If using wooden skewers, soak them in water for 30 minutes before use.

1. Combine the garlic, oil, lemon juice and parsley in a bowl.2. Chop the fish and vegetables into chunks and thread onto 2 skewers.3. Brush kebabs all over with the garlic marinade.4. Heat a frying pan over medium-high heat and cook the kebabs for

3–4 minutes each side, or until the fish is cooked through and the vegetables are tender.

5. Serve immediately.

DINNER

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The Healthy Mummy smoothies

are a quick way to make breakfast or lunch and fit

easily into a busy day. They are

low in sugar, high in protein and packed full of

vitamins.

U L T I M A T E

CLEANSE

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Cellulite–Reducing SmoothieSERVES 1 NUTRITIONAL INFORMATION PER SERVE: ENERGY 246 CAL/1032KJ PROTEIN 27G SATURATED FAT 0.2G FIBRE 8.7G TOTAL FAT 2.4G CARBOHYDRATES 26.7G TOTAL SUGAR 24.5G FREE SUGAR 0.0G

Ingredients• 1 cup baby spinach • ½ cup mixed berries, fresh or frozen • 2 tbsp Healthy Mummy Smoothie Mix Strawberry • 1 cup reduced-fat milk of choice• ice cubes

Method1. Combine all the ingredients in a blender and process on high speed

until smooth.

SMOOTHIES

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“Smoothies are a huge hit in our house. The Carrot Combo and Berry Choc Smoothies were winners with the kids as well as with me. I found these two recipes very filling and the flavour combos were very more-ish!” Jodie

“I still have the smoothies (especially now they are 96% sugar free!) for breakfast and the occasional lunch. I’m 10.5kg off my goal weight and finally comfortably back in my engagement and wedding rings for the first time in five years!” Erin

TASHEENALOST 44KG

ERIN LOST 43.7KG

JODIELOST 36KG

“I had two smoothies a day for a while and, oh my gosh, do I LOVE them! I found that the smoothies actually kept me full and gave me a whole bunch of energy!”Jackie

The Healthy Mummy Smoothies

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why we love“I find the smoothies give me a boost of energy, they are filling, quick, convenient and delicious to make. I love how the recipes are endless and I never get bored.” Tasheena

JACKIE LOST 22KGS

WHAT THE EXPERTS SAY...

SALLEE DWYERRegistered midwife/RN & director of Midwife to Mum

“I have purchased a variety of weight-loss shakes in the past and, generally, I am not a fan. I purchased the

program with the smoothies, wanting to give myself the best opportunity to lose the weight. I was pleasantly surprised at how delicious the smoothies are. They contain a multitude of ingredients and they were a great breakfast or afternoon snack when I needed a boost. The shakes are helpful for mums who are on the go and breastfeeding, and they complement a balanced diet.”

KATHLEEN ALLEAUMENutritionist, author and mum of 2

“The smoothie is an excellent meal replacement and a perfect weight-loss solution when

partnered with a well-balanced eating plan and physical activity. The GI (glycemic index) of the smoothie is low, meaning the carbohydrates (our primary source of fuel) release slowly, blood sugar levels remain stable and hunger pangs at bay. Best of all they taste fantastic! The smoothie is perfect with antioxidant-rich fruit for a snack, or to include as your breakfast or lunch.”

GUILT-FREE CAKES

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*Based on over 100,000 mums recording their results on our website in 2014 & 2015

POST BABY WEIGHT LOSS

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BREASTFEEDING FRIENDLY SMOOTHIES

We hope you’ve enjoyed this sneak peek of the Ultimate 3 Day Cleanse. If you would like to purchase any of our products and plans, or want access to more health information and recipes, please visit our website, www.healthymummy.com.If you have any questions regarding anything

in this book or any of our plans, you can email us at support@thehealthymummy.com

and we’ll do our best to answer your query. Good luck on your healthy lifestyle journey!

& The Healthy Mummy Team x

Rhian