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14 Day Cleanse

I’ve had a few people ask me lately for a cleanse or detox as they’ve been feeling a bit ‘blah’... if you feel as though Easter, isolation and lifestyle restrictions have seen you reaching for chocolate, your comfort food of choice, or just eating/drinking poor food choices because your routine has gone out the window, this might be the kick start you’re needing!!

I’ve tried to make it achievable and affordable for people and families currently in isolation and it’s perfect for the whole family (children can have fruit for morning tea and their regular breakfast/lunch if they’d prefer; if they’re having cereal try to ensure the sugar content is less than 12g per 100g)


Green Smoothie


1 cup bone broth (warm or cold, whichever you prefer)


Soup with Bone broth base or substitute the stock component for your broth.

Can be vegetable, laksa, pho, ramen, lentil, whatever you choose! To save time you could make 2-3 large batches, freeze down into individual or double serves and rotate them.

Here are some recipe links:


1 cup bone broth (warm or cold, whichever you prefer.) if using from frozen, use one to two ice cubes. If it’s refrigerated, use half broth, half water; or dilute to taste.


What you’d normally eat. Ensure that your plate is made up of half steamed/sautéed/stir fried vegetables; use only salt, pepper, herbs, lemon/lime juice and olive/coconut oil for flavour though.


2L of water (can be warm or cold) or herbal tea.


Coffee, black tea, soft drink, juice, energy drinks, alcohol etc

Snacks (except fresh fruit/veg)

Processed carbs (except pasta)

Chocolate and lollies

Chips or other pantry snacks

‘Fast’ food (maccas, kfc etc) and limit take out to once a week.



Diffuse essential oils daily.

  • Lemongrass - the oil of cleansing

  • Lime - the oil of zest for life

  • Tangerine - the oil of cheer and creativity

  • Eucalyptus - the oil of wellness

Phone/screen detox - leave it in another room for one hour. Substitute one window of social media time for reading or something else you enjoy.

Exercise - 30 mins of movement: walking, playing/pe activity with the kids, yoga, other workout... I’ll be doing a post on free YouTube workouts so keep an eye out!

Detox bath - 1 cup Epsom salts, 1/4 cup apple cider vinegar and 2-3 drops of essential oils; use calming oils like lavender, vetiver or chamomile. Put them into the bath salts or a tbsp carrier oil before mixing them into the bath to help disperse them.


Bone Broth is one of the most healing foods you can consume. Rich in nutrients like collagen, gelatin and glycine, bone broth can help to protect and heal your gut lining, boost skin health and improve joint function.



  • 1-2kg chicken necks/feet/wings/carcasses or beef bones with marrow

  • 3 carrots, chopped

  • 3 celery stalks, chopped

  • 2 medium onions, peel on, sliced in half lengthwise and quartered

  • 4 garlic cloves, peel on and smashed

  • 1 teaspoon Himalayan salt

  • 1 teaspoon whole peppercorns

  • 3 tablespoons apple cider vinegar

  • 2 bay leaves

  • 3 sprigs fresh thyme

  • 5–6 sprigs parsley

  • 1 teaspoon oregano

  • 18–20 cups cold water


  1. Place all ingredients in a 10L capacity slow cooker. If your slow cooker isn’t big enough, make smaller batches.

  2. Add in water.

  3. Simmer for 24–48 hours, skimming fat occasionally.

  4. Remove from heat and allow to cool slightly. Discard solids and strain remainder in a bowl through a colander. Let stock cool to room temperature, cover and chill.

  5. Use within a week or freeze up to three months. If you do freeze it, freeze some into an ice cube tray so you can easily pop one into a cup of boiling water for your morning and afternoon bone broth drink.


The idea here is to flood your body with fruit and veg, as well as good fats for slow release energy and to keep you full. Doing this will make your body crave more of the good stuff, and you won’t find yourself reaching for the chocolate or sugar/processed food for energy because you’ll have energy all day!!

You can switch up your smoothie however you like, but make sure you include each of the following...


One of the following;

1/4 avocado

1 tbsp coconut oil or cold pressed oil

1/2 a handful of nuts (if you prep it the night before and refrigerate; the nuts will soften and blend up easier in the morning).

1 tsp chia seeds

2 tbsp seeds (flax/linseed, sunflower, Pepita etc)


As much as you like.

Some suggestions;








Mint/Basil/cinnamon/chilli or other herbs and spices of choice

Some veg may need to be cut thinly or grated, depending on the power of the blender/smoothie maker you have.


As much as you like.

Here are my go to smoothie options


Kiwi Fruit

Berries (can use frozen)

Medjool date (only one)


Mango (I buy frozen)




1/2 - 1 tbsp

I prefer vital greens powder, but you can choose whatever you’re drawn to.

Good Luck!! I'd love for you to tag me @holistickinesiology so i can see your creations, and your progress!! Be sure to let me know if it made a difference and how.

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