F R E E W O R K B O O K
M O O R E N U T R I T I O U S . C O M
MIND & BODY RESET
E L I Z A B E T H A N D R A C H A E L M O O R E W A L K Y O U T H R O U G H 3 0
D A Y S O F C L E A N S I N G T H E B O D Y A N D M I N D T O R E S E T B A D
H A B I T S A N D C U L T I V A T E A L I F E O F J O Y A N D H E A L T H .
want to open this booklet with a disclaimer. We are not
We are not nutritionists. We do not claim to know what is
for you personally. We are health coaches. It is our job to
you to your best and most natural health. We promise to
the knowledge we have gained from our training and our
consult your doctor before making any drastic lifestyle or
life and knowledge with a healthy dose of skepticism
curiosity. Trust your intuition and know that no one knows you
note that if you are currently suffering from an eating
or have suffered from one in the past, you should enter
cleanse with the self-awareness that this is not a diet and if
are still suffering then it may not be a good idea for you. We
be more than happy to share our personal experiences with
but we encourage you to seek the help you need. Getting
L I Z A B E T H M O O R E
615 482 0396
Private Health Coaching
We're so glad you're here.
Group Health Coaching
better than you do.
healthy is so much easier with the proper help.
We hope you enjoy.
"WHEN YOU TAKE THE
TIME TO CLEANSE YOUR
PHYSICAL BODY OF
AND TOXICITY, YOU ARE
INCREASED VITALITY AND
A U T H O R , C O A C H , L E C T U R E R , E N D O R S E D B Y O P R A H
S O Y O U K N O W S H E ' S L E G I T :
D E B B I E F O R D
is that we are simply removing harmful
and chemicals from our diet. We are not
A cleanse can be the removal of anything
specific from your diet or lifestyle in the
be a sugar detox, caffeine detox, juice
or just a clean eating cleanse. You can
detox from things like television, social
or toxic people.
be clear here though. We do most of our
naturally through the breath. We
aid the natural detoxification process of
body with certain teas, specific cleanses
a few lifestyle practices but they can't do
work alone. A "skinny detox tea" that will
interest of cleaning it from your system. This
make you lose weight all on its own is snake
P h o t o s b y C a r l i o f I n k e d F i n g e r s
The reason we call this a cleanse, and not a
starving ourselves and not dieting. This is a 30
day reset to get you back on track, or maybe
W H Y C L E A N S E | 3
For the purpose of our cleanse specifically,
are removing added sugar (including refined
we reduce inflammation and give our
a rush of much-needed nourishment so
Signs that you may need to detox include:
even on track for the first time, so that we can
begin to craft awareness around living a healthy
-Gas and bloating
-Headaches and migraines
carbohydrates & alcohol), processed and
-Anxiety and depression
packaged foods, foods that are difficult on
digestion and stimulants. Why? Because these
foods inhibit our bodies ability to operate at
optimum capacity and make us sick.
In our everyday lives our bodies produce
inflammation to fight infection. A small amount
of inflammation is natural and healthy, but an
over production can lead to everything from
-Low sex drive
major health issues like cancer, diabetes, and
Alzheimer's to every day issues like heartburn
-Inability to lose or gain weight
and bloating. By cleansing harmful food from our
-Acid reflux and heartburn
-A feeling of permanent fullness
we can heal and begin re-populating our gut
with healthy bacteria.
N O M A D I C | 2 4
knowledge of cleansing often conjures horrific images
strange concoctions, celery juice and starvation, but that
not the case here. The point of this cleanse is to reset, rest
create awareness while we flood our bodies with
and remove the processed foods that we have
so accustomed to. The hardest part of building a
lifestyle is breaking the old habits. We have gotten
far away from our kitchens that we have forgotten how to
and how to feed ourselves from the earth. This point of
cleanse is to get back to that place.
will eliminate processed dairy, grain and meats. We will
them with grass-fed, free-range meats and eggs,
dairy or small amounts of organic probiotic-rich dairy
like greek yogurt, ghee and kefir (this sounds
I get it, try going to your local farmers market
will have it or know who does). For your grains I
quinoa, wild rice, steel cut oats and organic
polenta (if you want to get crazy you can add teff,
an aside, if you're vegan just don't buy the meat or
obviously. There are many vegan options in this
so you're safe here. If you feel like the instructions for
cleanse are vague...you're not wrong. But hang in there
want to stress again that this is not a diet. This is the
button. This is a way to get back your natural rhythm
eliminating processed food. For every food you are
about giving up there is a healthy, natural
and you may have it. Give up the obviously bad
we can work on the rest later.
Do your best. If you mess up and eat something you aren't
to just use it as an opportunity to asses your
place in your life for the next 30 days (or ever). THIS IS
NUMBER ONE BECAUSE IT'S THE MOST IMPORTANT.
Eliminate processed and convenience foods. This is huge.
really, really hard. But for 30 days don't eat anything
that comes wrapped in plastic and has a
ingredients. You can do it. You can meal prep. You
cook at home. You can go to a farm to table
you trust. Put down the Slim Jim and walk away
No factory farmed meat or dairy. The hormones in those
become the hormones in you. You eat what your
Put down the sugar. It's insanely addictive. We know. It
But you can use alternatives. If you want to keep a
honey in that's fine with us. Stevia and monkfruit are
glycemic so those are your best options. Fruit is fine but
No boozin. The goal is to create awareness not drown your
Weed is fine in moderation if you must, but limit
Immerse yourself in the experience. Go to the New Moon
you've been thinking about but have always
too hungover for. Go buy that cookbook you've been
about. Go to the lecture about local foods at the
farm down the street. Talk to the person in your
class you've been avoiding because you know it's going
be an amazing conversation but you just don't have time
HAPPY HOUR. Throw a dinner party where you get
make up the rules. Ask a friend to do the cleanse with
It's just 30 days. So for 30 days change your stars, point
W H A T A R E T H E Y A N D W H A T T H E H E L L
C A N I E A T O N T H I S C L E A N S E ? !
"What is a whole food cleanse? Does it mean I
go to Whole Foods Grocery and just eat
GOT IT? Okay. Good.
anything I can find? How can you cleanse and
eat at the same time? I have so many
questions!" Sound like you? Well, not to worry,
We are here to break it down for you.
food eats (same goes for plants), so we really mean this one.
don't go wild.
your desire to escape as much as possible. It's 30 days, y'all.
amaranth or sorghum).
yourself in a different direction and see where it takes you.
There are only a few major rules to this cleanse:
behavior and start again. Fail forward. Guilt is stupid and has
W H O L E F O O D C L E A N S E | F R I D G E P R I N T O U T
During a cleanse we recommend eliminating
caffeine and alcohol. This is up to you depending
on the level of cleansing you are seeking. Alcohol
stresses the liver and caffeine the adrenals. To get
the full benefit it's best to eliminate them for the
Canola and other vegetable oils
For the purpose of this cleanse we
recommend eating organic or local produce
whenever possible. If you are simply seeking a
lifestyle change, then just do what you can!
Sprouted grains and breads (like wild rice,
Sourdough (bakery style)
Nuts (preferably soaked and sprouted)
Farm and pasture raised meats
Olive oil, coconut oil and ghee
We think you would get the most benefit doing
this cleanse and reset for 30 days. That's a long
time. We get it. If this is your first time, try it for
two weeks and see how you feel. If you want to
keep going, we encourage you to do so.
grocery store. Bacon? Sugar.
Sugar. Tomato sauce? Sugar.
them out of them and go!
out to Jess of My Poor
Reading labels will terrify you
create an awareness you will
Clean it out.
Do the hard work
before you begin.
Clean out all of the
crap that stands
between you and your
best self and get it out
of your pantry. Throw
away that old Easter
candy and let's get
Prep and chop your fruits and
veggies if you think you will be
short on time. Make dressings
ahead of time if you're going
to be making salads. One of
my favorite tricks is to chop
and wash a ton of greens and
put them in the fridge, then
whenever I want a salad I just
Tired Liver for that one.)
Read your labels.
is literally the whole point. 3This
There is sugar in
you've ever bought from
dressing? So. Much. Sugar. Stay
from added sugars even if it's
never be able to (or want to) turn off
P R E P P I N G | 7
KIND OF LIKE RUNNING A FEVER
KILLING AN INFECTION, BUT STAY
feeling low on energy.
and colonics can make you feel
to dealing with the emotions
Detoxing can be an emotional
and that's okay, in fact, it's the
stevia! It will satiate your craving for
Find organic. The liquid kind is less
profile feels more filling.
on what you can have, not what
you are hungry you need to eat. But
snack and true hunger.
fun with it! If you tell yourself you
a lot of sleep. Your body uses sleep to
is called such because you are
would be perfect.
yourself by supportive people
you can handle it.
you mess up make the promise that
herbal tea is your best friend. High
single person is different and needs
KEYS TO SUCCESS
-UNDERSTAND THAT YOU MAY NOT FEEL
-While cleansing and/or resetting it is
GREAT AS YOU DETOX AT FIRST. THIS IS
really important not to overeat. Your body
is working overtime to eliminate toxins so
give it some room to breathe. Eat enough
CONNECTED TO YOURSELF AND KNOW
to satiate you, but stop before you are
WHEN YOU ARE PUSHING TOO HARD.
-Prefer softer movement like yoga if you
breaking the fast you began when you
so much better. Colonics can be
expensive but enemas can be purchased
went to sleep. If you're not hungry try to
eat something anyway. If you're really not
at any drug store. Make sure you use
hungry then don't have that cup of coffee
(it reduces your appetite) and try to at
least eat something small. A hardboiled
that come up. If you need it, seek out
and don't put yourself in situations where
you know you will be tempted if you don't
sweets without impacting your glycemic
you will not be unkind to yourself. Just get
back on it the next day and continue
-Use tons of herbs and spices! A strong
Garden in Nashville is the best! Organic
learn to distinguish between your desire
different things. Let go of what you think
you should be doing and listen to your
needs and your intuition.
are or will be miserable...then you will be.
KN E OY S MTA O DSI U C C| E S 2S 4 | 8
Breakfast | Green juice, chia seed pudding with
berries and walnuts
Snack | Avocado with homemade vegan ranch
and hemp seeds
Lunch | Spring rolls with almond butter sauce
(included in recipe booklet)
Snack | Raw hummus with cucumber and
veggies (included in recipe booklet)
Dinner | Baked tofu or tempeh with brussels
and sprouted brown rice topped with tahini,
Dessert | Raw vanilla cashew ice cream
V E G A N
E X A M P L E M E A L S
E X A M P L E M E A L S | 9
Breakfast | Warm oatmeal with stevia, cacao
Snack | Hard boiled egg (or two)
| Sourdough bread with avocado,
cucumbers, chicken salad with sugar-
free mayo (or not) and red onion, drizzle of
Snack | Green juice (included in recipe booklet)
Dinner | Sprouted quinoa or brown rice bowl
(included in recipe booklet) add meat of your
Dessert | Strawberries with a drizzle of honey
D A I R Y - F R E E
E X A M P L E M E A L S
E X A M P L E M E A L S | 1 0
Breakfast | Sugar-free bacon with scrambled
Snack | Hard boiled egg
Lunch | Butternut squash soup (included in
Snack | Green smoothie
Dinner | Zucchini pasta with avocado sauce
(included in recipe booklet)
Dessert | Organic, grass-fed Greek yogurt
(Gluten Free) or sugar free coconut yogurt
(Paleo) with drizzle of honey and berries
G L U T E N F R E E &
P A L E O E X A M P L E
M E A L S
E X A M P L E M E A L S | 1 1
You can't afford to get
sick, and you can't
depend on the
present health care
system to keep you
well. It's up to you to
protect and maintain
your body's innate
capacity for health
and healing by
making the right
choices in how you
Dr. Andrew Weil
e e n s ( k a l e , c o l l a r d s , r o m a i n , a r u g u l a o r
p i n a c h )
q u a s h ( z u c c h i n i , b u t t e r n u t )
n i o n s O
o c o n u t O i l
a c a o ( n o t c o c o a )
S A M P L E G R O C E R Y
S H O P P I N G L I S T
F I N D A T A N Y S T O R E
S H O P P I N G L I S T AVOCADO
C a u l i f l o w e r
C a r r o t s
B e l l p e p p e r
B r u s s e l s
B e r r i e s
G r e e n a p p l e
C u c u m b e r
i l d r i c e
Q u i n o a
C h i c k p e a s
W a l n u t s
A l m o n d s
F I N D A T S P E C I A L T Y S T O R E S
S H O P P I N G L I S T
F l a x s e e d s
C o c o n u t m i l k
T a h i n i
C h i a s e e d s
P r o b i o t i c s
R i c e p a p e r
K e f i r
G r a s s - f e d b e e f
O r g a n i c c h i c k e n
P a s t u r e r a i s e d e g g s
W i l d c a u g h t f i s h
O r g a n i c t o f u o r t e m p e h
S H O P P I N G L I S T | 1 3
Self-care is absolutely critical to your success as you cleanse. Be easy on yourself and embrace the
journey. Below is a list of all my favorite cleansing practices.
-Probiotics and Prebiotics: We want to increase
the number of good gut bacteria, right? So let's
help our bodies out with digestive enzymes before
you eat and probiotics in the morning. Josh Axe's
soil based probiotics are my favorite and you can
find those on his website.
-Meditation: This part is great because it's free, easy
and very relaxing. I use apps called "Breathe" and
"Headspace," but you can also look up "guided
meditations" on Spotify and Google.
-Yoga: This practice can make all the difference,
but make sure you find a studio you like.
Sometimes hot yoga can be difficult, but if you can
manage it, the sweating is incredibly beneficial to
you. Just make sure you drink a TON of water.
-Drink A Ton of Water: Do not skip this step. Start
your day with lemon water and make sure you are
drinking consistently throughout the day.
-Journal: Keep a journal. Write it all down. How you
feel, what emotions are coming up for you? Are
you tired? How is your sleep? Keeping a record will
help you keep track of everything.
-Reduce Stress: Stress slows digestion to a crawl
and will inhibit the success of your cleanse.
-Sweat: Go to a sauna! YMCAs, spas and most local
gyms will have one. It's a great way to eliminate
toxins. Hot Epsom salt baths have a similar healing
-Use Crystals: Crystals have energetic properties
that can help cleanse the aura as well as the body.
Even if you don't buy in to all that stuff you can
find one you love and set an intention with it and
will be reminded of it every time you use it.
-Be Mindful of Body Products: What you put ON
your body gets absorbed BY your body, so if you
can, try to eliminate the most toxic products from .
your bathroom for the duration of the cleanse. No
coloring your hair and watch out for deodorant,
shampoo & conditioner, and sunscreen, they are
often the biggest and baddest players in the
S E L F - C A R E | 1 4
journaling exercise &
F I N D A Q U I E T S P A C E , A G O O D
P E N ( C R U C I A L ) , G O G E T
Y O U R S E L F A C U T E N E W
J O U R N A L A N D L E T ' S G E T T O
W O R K .
1. What are the goals that you have for this
program? Try to think of at least five. Write
2. What is the common thread that you see in
those goals? Do you see something? That is
your intention. Record your full intention for this
3. What could change in your life as a result of
completing this cleanse? What positive benefit
could it have?
4. Spend a moment thinking about your
relationship with food. Do you eat when you're
sad? Do you eat when you're stressed or
anxious? How could crafting awareness around
what goes into your body on a regular basis
help you to manage your relationship with
5. What element of self-care do you feel is
most lacking in your life right now? Sleep?
Healthy eating? Hot baths? Ridding yourself of
toxic relationships or friendships? Write three
ways that you could integrated more self-care
around that element for the next 30 days. Make
them actionable (i.e. "I'm not getting enough
sleep. I am going to go to bed earlier, not play
on my phone before bed and invest in some
melatonin for the next 30 days!).
M A K I N G A P L A N F O R L I F E A F T E R
C L E A N S I N G
So you've finished your cleanse and want
to know what to do next. The most
important thing is that you know and
remember that this is not and was never a
diet. This is a jump start to a new and
improved you. It's you as nature intended.
It's you free and clear. Life is meant to be
enjoyed and food is a major part of that.
Your best contingency plan is simply this:
consciousness and intentionality. Make
the commitment to be aware of what
Diets don't work. They have failed you in the
goes in your body (and even on your
past and they will fail you in the future.
body!). Eat close to the earth. Eat foods
When you feel like you need to clean your
that look like their original form. Commit
system return to this cleanse to jump start
to cooking at home more.
your healthy eating habits. Always return to
You have gained a major amount of
the source: the Earth. Add a green juice to
knowledge and self-awareness through
your regular routine. Stop feeling guilty all
your journey. It's up to you what you do with
the time. Learn to love your body, it is an
that. This is not an overnight weight loss
amazing machine and you are a beautiful,
program, this a small-steps-to-big-change
powerful human capable of great and
kind of lifestyle pivot. It shouldn't feel
unbelievable things. Your contingency plan
restrictive. If you want to go out on Saturday
is to keep going, to keep learning and to
night and have a glass of wine, or three, and
eat fro-yo. Then you go out on Saturday
keep exploring your best self, free from selfdoubt,
armed with knowledge and
night and you have a glass of wine or three
perspective and ready to accept an
and cup of fro-yo (after the cleanse!).
Everyday Detox by Megan Gilmore
The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating and Living Well by Kate
O'Donnell, Cara Brostrom
No Excuses Detox: 100 Recipes to Help You Eat Healthy Every Day by Megan Gilmore
Thug Kitchen: The Official Cookbook: Eat Like You Give a F*ck by Thug Kitchen
Thug Kitchen 101: Fast as F*ck by Thug Kitchen
Thug Kitchen Party Grub: For Social Motherf*ckers
by Thug Kitchen
The Oh She Glows Cookbook: Over 100 Vegan Recipes to Glow from the Inside Out
Paperback by Angela Liddon
Mark Bittman's Kitchen Matrix: More Than 700 Simple Recipes and Techniques to Mix
and Match for Endless Possibilities by Mark Bittman
Eat Dirt: Why Leaky Gut May Be the Root Cause of Your Health Problems and 5
Surprising Steps to Cure It by Josh Axe
In Defense of Food: An Eater's Manifesto Paperback by Michael Pollan
The Omnivore's Dilemma: A Natural History of Four Meals
by Michael Pollan
Food Politics: How the Food Industry Influences Nutrition and Health
by Marion Nestle
Longevity Now: A Comprehensive Approach to Healthy Hormones, Detoxification ,
Super Immunity, Reversing Calcification, and Total Rejuvenation by David Wolfe
Forks Over Knives
Hungry For Change
How Not To Die
R E S O U R C E S | 1 7
. B u t w e a r e t a k i n g o u t t h e w o r s t t h i n g s : p a c k a g e d f o o d s , s u g a r y f o o d s ,
r t i f i c i a l f o o d s a n d p r o c e s s e d m e a t a n d d a i r y .
T H E S H O R T & S W E E T
Y O U R C L E A N S E J O U R N E Y S U M M A R I Z E D
1 . T h i s i s n o t a d i e t . Y o u u n d e r s t a n d t h a t b y n o w , y e s ? P r o m i s e m e n o w : I
w i l l e a t i f I a m h u n g r y .
2 . T h i s i s a n e x e r c i s e i n e d u c a t i o n . T h e g o a l i s t o l e a r n y o u r b o d y a n d
h o w t o p r o v i d e f o r i t h o l i s t i c a l l y .
3 . F o r e v e r y u n h e a l t h y f o o d t h e r e i s a w h o l e s o m e w a y t o r e c r e a t e i t .
4 . W e a r e f o c u s i n g m o r e o n a d d i n g g o o d i n t h a n t a k i n g b a d o u t .
6 . S o m a n y v e g g i e s f o r e v e r . A m e n .
7 . S t a r t t a k i n g a p r o b i o t i c .
8 . F i n d a c o o k b o o k y o u l o v e .
9 . M a k e y o u r g r o c e r y l i s t f r o m y o u r r e c i p e s b e f o r e y o u g o t o t h e s t o r e .
1 0 . P r e p a r a t i o n i s y o u r b e s t f r i e n d . C a r r y s n a c k s .
1 1 . R e a c h o u t i f y o u n e e d h e l p .
R E S O U R C E S | 1 8
This is a three or six month program where we meet for two-hour
long individual session each month to help you get to the bottom
of your health and wellness goals. It can be conducted remotely or
in person if you are in Nashville and includes:
General Health and Wellness Assessment
Personalized Plan of Action
Dietary Tips and Advice
Resources for Independent Success
Self-Care Strategies and Best Practices
Assistance Setting and Achieving Goals
One Month Of Unlimited Access to us Via Email
Self-Care Strategies and Best Practices
Individualized Health Coaching
Group Health Coaching
In group coaching we accomplish the same things as in individual
therapy but we meet in groups of 3 or more to create a community
of accountability and support. This program is a great way to get
your friends and family on board as you make your way to a
healthier and happier life together.
Private Yoga + Meditation
Yoga is a beautiful and ancient practice designed to help you
strengthen and tone as well as journey inward toward self
Whether it's just for you or for a small group, private yoga classes
can deepen your practice and improve your strength and flexibility
in a personalized and catered way.
Cooking Classes + Demos
Cooking demos can be given in small or large groups, tailored to
your needs. We love these! We're talking everything from healthy
cocktails to vegan cheese. Contact us with your interests and the
size of your group and costs will be discussed at that time.
Need More Information? Email us directly at
3 3 | T R I P M A G . C O M
M O O R E N U T R I T I O U S H E A L T H C O A C H I N G
We've learned so much from so many different people but we really
wanted to close this booklet by practicing what we preach and showing
a little gratitude. Amy Rachelle is the naturopath Elizabeth received
her detox training from on a scholarship in Bali that changed her life.
Amy we are so grateful. Unsplash.com is where we got many of the
images that we did not take ourselves. It's an incredible gift and we are
grateful it exists. Also, our parents are rad and endlessly supportive so
obviously that has to go in here. Mom and dad, you are amazing and
we love you forever. And a MAJOR HUGE THANK YOU TO YOU. If
you downloaded this booklet then we like you very much as well.
The Moore Sisters
B Y E L I Z A B E T H & R A C H A E L M O O R E