Reset & Renew - Your 7 Day Guide to Wellness : simplebooklet.com

32| healthfirst.ca WELCOMETO OUR RESET & RENEW GUIDEYour comprehensive resource for revitalizing your wellness journey. Organized into a 7-day plan, this guide is designed to support liver health and digestive wellness while providing holistic strategies for overall well-being.Packed with essential resources, our guide empowers you to reset your wellness routine and embrace a rejuvenated lifestyle. Clean eating plays a crucial role in cleansing and detoxification, making it an integral part of our approach to revitalization. Whether you’re seeking to improve digestion, boost energy levels, or enhance overall vitality, our guide provides the tools and insights you need for year-round rejuvenation. Read on to start your journey to wellness today!Supplement suggestionsDaily mindfulness tipsNutritional guidelinesINSIDE THIS GUIDE, YOU WILL FIND:Sample meal plansHealthy recipes2| healthfirst.ca RESET &RENEW

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4 5| healthfirst.ca Prioritizing a healthy and balanced diet is key to optimizing wellness, and so is supporting the body therapeutically with key nutrients found in supplements. Supplements can be used as a strategic partner to help enhance digestive health, support liver detoxification and provide vitamins, minerals, key antioxidants and phytonutrients. Read on for our curated selection of Health First supplements to help you get the most out of your Reset & Renew wellness plan! LIVER SUPREME Support liver function with the patented milk thistle extract Siliphos® Silybin Phytosome® which has been shown in clinical studies to be 10 times more bioavailable than other milk thistle extracts. Synergistically blended with dandelion root to support the digestive system and alpha lipoic acid to provide antioxidant support against free radical damage. Take two capsules daily, with or without food. MAGNESIUM SUPREME EXTRA STRENGTH Magnesium is a must-have mineral because not only is it depleted during times of stress but it also fuels over 300 bodily processes. Our magnesium glycinate complex is highly bioavailable for maximum absorption and can help to maintain proper muscle function, bones, tissues, and teeth in adolescents and adults alike. Take one tablet daily at bedtime.CHLOROPHYLL Chlorophyll is a potent antioxidant shown to have detoxifying properties that act as an internal deodorizer to help reduce body odour naturally. Our chlorophyll is preservative free and sourced from non-GMO alfalfa. Add it to your water for a nice, refreshing change and check out our Chlorophyll Lemonade recipe on page 12! Take one to two tablespoons daily.NAC Our vegan N-Acetyl-L-Cysteine, or NAC, is an amino acid the body needs to create glutathione, a potent antioxidant that helps to reinforce the immune system’s defense against oxidative stress. NAC has been extensively studied for its ability to help relieve respiratory tract conditions and help protect cells from oxidative damage caused by free radicals. Take one capsule daily away from food.PROBIO SUPREME Probiotics have been studied for their ability to help promote balanced gut flora and support a healthy digestive system. Our dairy- and soy-free formula contains 55 billion probiotics per capsule, featuring 14 different evidence-based strains that are natural to the human microbiome and work synergistically to improve gastrointestinal health. Take one capsule daily, with breakfast or dinner.ALOE VERA JUICE Produced using certified organic, cold-processed inner fillet aloe vera, Health First Aloe Vera Juice is a great source of antioxidants and can be taken daily to help soothe irritation and inflammation of the digestive tract. A daily shot of aloe vera juice can be a better choice than harsh laxatives to help keep things moving! Don’t miss our Aloe Vera Hydrator recipe on page 12! Take up to four tablespoons, one to two times daily.SUPPLEMENT GUIDE

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6 7| healthfirst.ca Research shows that micro habits are more effective than lofty goals for a healthier lifestyle. Small daily routines can lead to long-term success and improve physical and mental well-being. By integrating these habits into your day, you can make a significant shift towards a healthier, more balanced life.DAILY MINDFULNESS TIPSPOSITIVE SELF-TALKHarness positive self-talk for resilience and well-being. With 86,400 seconds daily, consider how many are spent on repetitive thoughts. Research shows that a positive internal dialogue can have a profound impact. Start or end your day by noting 3-5 things you’re grateful for to cultivate joy and reflection.UNPLUG TO RECHARGETaking tech breaks is crucial for mental rejuvenation in a world inundated with stimuli. Prioritizing moments of disconnection allows for essential mental recharge and revitalization. Consider adopting a “tech-free hour” to your day to enhance the benefits of unplugging for a healthier lifestyle.12STAY HYDRATED Prioritize hydration over coffee and limit sugary drinks. Inadequate water leads to mental fog, dry skin, weakened immunity, and low energy. Calculate your daily intake by halving your weight in ounces. Keep a large water container handy for regular sipping. For inspiration, find hydration recipes on page 8!CHEW THOROUGHLY Chewing is fundamental to digestion. Amylase, from our salivary glands, starts breaking down starches and sugars in the mouth. To promote effective digestion, aim to mindfully chew each spoonful 30 to 40 times, reaching a point where food liquefies, triggering you to swallow automatically.WALKING IN NATURE A 30 minute nature walk has numerous benefits. Outdoor time induces calmness, while morning walks enhance mood, energy, and sleep quality. Sun exposure provides vitamin D, aiding your circadian rhythm. Prioritize morning light for energy and reduce artificial light in the evening for better sleep. MINDFUL BREATHING Many of us don’t breathe properly, especially during stress, leading to faster, shallower breaths that keep the body in unrest. Dedicate 10 minutes a day to deep belly breaths. Inhale for 4 counts, hold for 4, and exhale for 4. Mindful breaths aid in lowering blood pressure, reducing stress, and boosting energy.GET YOUR SLEEP Optimize your sleep environment for deep rest and REM stages, vital for physical restoration and cognitive function. Prioritize these sleep phases for mood regulation and stress reduction. Establish a consistent bedtime routine, limit screen time before bed, and aim for 7-9 hours of rejuvenating sleep.34567

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8 9| healthfirst.ca Here, you’ll find expert recommendations on the best foods to fuel your body and what to avoid during your 7-day journey to revitalization. Let’s optimize your nutrition for maximum wellness!NUTRITIONAL GUIDELINESUNLIMITED (80% OF MEAL PLAN)LIMITED (20% OF MEAL PLAN)NOT RECOMMENDEDPROTEINPoultry (turkey and chicken), cold water shEggs, game meats and grass-fed beef, beans, legumes, unsweetened non-dairy yogurts, plant based protein powder, collagen powderPork, shellsh,dairy (yogurt, milk, cream, cheese)whey protein powdersSTARCHESMillet, buckwheatquinoa, chia, brown rice, coconut ourCorn, sugar and added sweetenersVEGETABLESLeafy greens, cruciferous vegetables (kale, broccoli, Brussels sprouts, cabbage, cauliower), all other vegetables, including squashes Starchy root vegetablesFRUITSApples, pears, peaches, plums, berriesAll other fruits Dried fruitsOILSFlax, avocado, coconut, grass fed butter, gheeNuts and seeds (and their butter)Vegetable oil, peanuts (and their butter)SEASONINGSAll fresh and dried herbs, sea or Himalayan pink saltTamari sauce, Bragg® Liquid Aminos, A.Vogel Herbamare®PRE-MADE FOODSPrepared hummus and pestos *GF, DF, VG, transfat free, yeast freeGluten free chicken, curries with coconut milk, fresh spring rolls, thin rice cakes, plain roasted coconut chips, cashew cheeseCandy, cakes, cookiesBEVERAGESHerbal tea, matcha, mushroom beverages Two cups of coffee daily Soda, fruit juicesChoosing the right snacks is key when it comes to maintaining energy levels and staying on track during your 7-day plan. Discover delicious and nutritious options to satisfy and energize you throughout the week!SNACK IDEASNOURISH YOUR BODY WITH SATISFYING SNACKS!Almond butter with brown rice cakes. 2 or 3 slices of turkey or chicken breast plus a medium sized apple or pear. Celery sticks with unsweetened almond or cashew butter. Unsweetened applesauce with cinnamon and chopped almonds. Lettuce leaf with turkey rolled up together. Homemade avocado dip with veggies. Cold pressed juices. Zucchini slices spread with tahini. Sliced vegetables with hummus dip. Roasted chickpeas.

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10 11| healthfirst.ca These sample meal plans serve as reference to inspire your culinary journey. Feel free to tailor them to your preferences while using them as a helpful guide. Don’t forget to explore our recipes in the following pages for delicious inspiration!DAY ONE DAY TWO DAY THREE DAY FOURBREAKFASTGreen smoothie or oatmeal with blueberries and nutsSweet Potato or Almond Pancakes2 eggs with broccoli and/or zucchini, spinach and peppers1 cup of coconut yogurt with mixed nuts and berriesLUNCHMexican Quinoa Salad Tuna Chickpea SaladLeftover Sausage Bake and mixed green salad with Asian DressingChicken with mixed green salad and Vegan Caesar DressingDINNERSausage Bake Italian Salmon BakeRed Lentil Dahl with Cauliower RiceAvocado Pesto with zucchini noodles or gluten free pastaSNACKSHummus with vegetablesRice cakes with almond butter and Aloe Vera HydratorSliced apples with walnutsCelery sticks with almond butter and Chlorophyll LemonadeSAMPLE MEAL PLANSDAY FIVE DAY SIX DAY SEVENBREAKFASTBlueberry smoothie with protein powderGreen smoothie with protein powderGreen smoothie with protein powderLUNCHLeftover Red Lentil Dahl with Cauliower RiceKale salad with grilled chicken or kale sautéed with ground turkeyCollard wrap with tuna, shredded cabbage DINNERBaked Salmon with steamed mixed vegetablesGrilled tilapia with roasted Brussels sproutsPoached halibut with cauliower mash & leafy green saladSNACKSCut vegetables with hummusApples or pears Apples or pearsSPECIAL INSTRUCTIONS* Eliminate ALL nuts and seedsEliminate ALL grainsEliminate ALL nuts and seedsEliminate ALL grainsEliminate ALL legumes and beansEat ONLY the following fruits and vegetables:Leafy greens, cruciferous vegetables (kale, broccoli, Brussels sprouts, cabbage, cauliower)Fresh apples and pearsEliminate ALL nuts and seedsEliminate ALL grainsEliminate ALL legumes and beansEat ONLY the following fruits and vegetables:Leafy greens, cruciferous vegetables (kale, broccoli, Brussels sprouts, cabbage, cauliower)Fresh apples and pearsSAMPLE MEAL PLANSEMBRACE THE JOURNEYEvery meal is an opportunity to nourish your body, fuel your spirit, and embrace the transformative power of clean eating.*Optional, but not required to best support digestion during your reset.

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12 13| healthfirst.ca INGREDIENTS4-6 fresh lemons 1/4 cup maple syrup or other natural sweetener 4 cups water 2 Tbsp Health First Chlorophyll (Unflavoured or Mint) Pinch of salt* (optional) Handful of ice Lemon wedges for garnish *Salt helps reduce the “earthy” flavour of chlorophyll.INGREDIENTS1/4 cup Health First Aloe Vera Juice (Unflavoured or Pomegranate)1 cup unsweetened coconut water1/2 lemon juicedHandful of fresh mint and/or basilIceMETHOD1. Cut lemons in half and squeeze 1 cup of fresh lemon juice.2. Combine lemon juice, water, chlorophyll and salt in a pitcher and stir well. 3. Add maple syrup and stir again. 4. Top with ice and lemon wedges, and serve. METHOD1. Combine aloe vera juice, coconut water, lemon juice and herbs over ice and enjoy your glass of goodness!GF DF NFGF DF NFCHLOROPHYLL LEMONADEALOE VERA HYDRATORSERVES 4-5SERVES 11313ALOE VERA HYDRATOR |13ALOE VERA HYDRATOR |

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1514| healthfirst.ca INGREDIENTS1/2 cup cooked mashed sweet potato (measure after mashing)1 egg + 3/4 cup of egg whites 1 Tbspcoconut flour1 tspcinnamon1/4 tsp baking soda1/4 tspvanilla1 tbsp coconut oil TOPPINGSCinnamon1/4 cup berries INGREDIENTS1/2 cup cooked mashed sweet potato or squash1 egg + 3/4 cup of egg whites 1 Tbspcoconut flour1 Tbsp almond butter1 tspcinnamon1/4 tsp baking soda1/4 tspvanilla2 tsp coconut oilTOPPINGS:Cinnamon1/4 cup berries METHOD1. Mash the sweet potato, and then whisk thoroughly with eggs. If too thick to pour in pan, add splash of non-dairy milk, if not, continue. Stir in the remaining ingredients, except the coconut oilandtoppings.2. Heat a frying pan over medium heat, melt thecoconut oil, and spoon roughly 1/4 cup batter onto the pan. Let cook until you see bubbles forming on top and the pancake is firm enough to flip. Flip. Cook for another minute or so, watching carefully.3. Serve with a sprinkle ofcinnamon and maple syrup or 1/4 cup of berries.METHOD1. Mash the sweet potato or squash, and then whisk thoroughly with eggs. Stir in the remaining ingredients, except the coconut oilandtoppings2. Heat a frying pan over medium heat, melt thecoconut oil, and spoon roughly 1/4 cup batter onto the pan. Let cook until you see bubbles forming on top and the pancake is firm enough to flip. Flip. Cook for another minute or so, watching carefully.3. Serve with a sprinkle of cinnamon and maple syrup or 1/4 cup of berries.GF DFGF DFSWEET POTATO PANCAKESALMOND PANCAKESSERVES 1SERVES 1NFSWEET POTATO PANCAKES |15

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16 17| healthfirst.ca INGREDIENTS2 Tbsp hummus or tahini1/4 cuptoasted sesame oil1/4 cup liquid aminosortamari1/4 cuprice vinegar1 tsp sesame seeds (optional)METHOD1. Whiskall ingredients in a smallbowl.*Pour dressing in a glass jar, cover and store in the fridge for up to two weeksIf you want to add a hint of sweetness, you can add 1 tsp of mirin or raw honeyINGREDIENTS2 Tbsp hummus1 Tbsp olive oil1 Tbsp Dijon mustard2 Tbsp fresh lemon juice1 can skipjack tuna, drained1/2 cup cooked chickpeas1 cup chopped celery1 cup cherry tomatoes, halved1/2 cup chopped fresh parsleyMETHOD1. Whisk the dressing ingredients in the bottom of a medium-sized bowl. 2. Once combined, mix with the tuna, fold in the rest of the ingredients, and season with salt and pepper.INGREDIENTS4 Tbsp hummus1/2 cup olive oil OR 1/4 cup olive oil + 3 Tbsp water2 Tbsp lemon juice1 tsp Worcestershire sauce (optional)2 Tbsp tahini or mashed avocado1 Tbsp Dijon mustard1-2 cloves garlic, mincedSalt and pepper to tasteMETHOD1. In a medium bowl whisk all the ingredients together until well combined OR place all ingredients in blender or food processor and blend until smooth.*Store leftover dressing in a mason jar in the fridge for up to 1 week. When ready to use, remove from the fridge and let sit on the counter for 5-10 minutes, then serve over greens or as a dip.GF NF VGGF NFGF NF VGASIAN DRESSINGTUNA CHICKPEA SALADVEGAN CAESAR DRESSINGSERVES 1SERVES 1SERVES 117ASIAN DRESSING |

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18 19| healthfirst.ca INGREDIENTS4 oz salmon (Norwegian Alaskan Salmon or Wild Sockeye)2 cups mixed vegetables (asparagus, broccoli, kale etc.)1/2 cup grape tomatoes, halved Half a bulb of fennel, thinly sliced (optional)1 small bunch of basil, chopped (to taste)Salt, pepper, lemon to tasteDRESSING2 Tbsp Dijon mustard 1 tsp olive oil2 tsp lemon juiceChopped herbs to taste (parsley and or dill)1 clove of garlic mincedMETHOD1. Preheat oven to 500° F and mix dressing ingredients together.2. Cover a cookie sheet or baking tray with parchment paper, lay salmon skin side down, season with salt and pepper and cover with dressing. Place in the oven for 5 minutes then add all of the chopped vegetables and basil, drizzle with olive oil and salt and pepper.3. Reduce heat to 400° F and let bake for 10-15 min longer, until salmon is cooked and vegetables are tender.4. Serve immediately with lemon slices.Meal Planning Tip: Triple the above recipes and store extras in the fridge for a quick meal later!INGREDIENTS4 oz hormone free sausage, sliced in half inch pieces1 cup cauliflower chopped into small pieces1/2 fennel bulb finely chopped1 tsp salt1 tsp paprika1-2 Tbsp ghee or olive oilMETHOD1. Preheat oven to 375° F. Line a baking sheet with parchment paper.2. Once chopped, place all ingredients in a medium sized mixing bowl and toss to coat with seasonings and oil.3. Cook for 30-45 min or until sausage is cooked through and vegetables are golden. 4. Serve with a mixed green salad.GF NF DFGF NFITALIAN SALMON BAKESAUSAGE BAKESERVES 1SERVES 1DF19ITALIAN SALMON BAKE |

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20 21| healthfirst.ca INGREDIENTS1 Tbsp olive oil2 cloves garlic, minced1 jalapeno, minced1 cup quinoa1 cup vegetable broth1 (15 oz) can black beans, drained and rinsed1 (14.5 oz) can diced tomatoes1 tsp chili powder1/2 tsp cuminSalt and pepper, to taste1 avocado, halved, seeded, peeled and dicedJuice of 1 lime2 Tbsp chopped fresh cilantro leavesMETHOD1. Heat olive oil in a large skillet over medium high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute.2. Stir in quinoa, vegetable broth, beans, tomatoes, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantroINGREDIENTS2 avocados, pitted and peeled3-4 oz of fresh basil leaves1/2 cup of pumpkin seeds2-3 Tbsp of fresh lemon juice (about half a lemon)2 cloves of garlic, peeled1/4 cup of extra virgin olive oilSalt and pepper to taste2 cups of spiralized zucchini noodlesMeal Planning Tip: Make a triple recipe for lots of leftovers to store in your freezer. Leave a bag in your fridge overnight to defrost when ready to use.METHOD1. In a food processor pulse pump-kin seeds until a fine crumb forms. Add the avocados, garlic, lemon juice, salt and pepper and blend until well combined. Next, add the basil leaves and oil and blend until smooth.2. Use immediately or store in an air tight container for up to two days with a squeeze of lemon juice on top to prevent browning. This also freezes very well in small Ziploc bags (make sure all air is out of the bags before popping in the freezer)3. Serve over zucchini noodles, as a spread on rice cakes, a dip with cut vegetables or in a collard wrap with sliced chicken.GF NF VGGF NF VGMEXICAN QUINOAAVOCADO PESTOSERVES 4SERVES 421MEXICAN QUINOA |

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22 23| healthfirst.ca INGREDIENTS2 Tbsp coconut oil or grapeseed oil1 1/2 cups diced onion (about 1 medium onion)3 large or 4 medium garlic cloves, minced2 Tbsp freshly grated ginger1 1/2 cups peeled and finely diced carrots (about 2-3 large)2 tsp curry powder, or to taste1 tsp ground cumin1/2 tsp ground turmeric1 1/2 cups dried red lentils3 cups low-sodium vegetable broth, plus more if desired to thin the broth1/2-3/4 tsp fine sea salt, to taste1 5 oz package baby spinachCAULIFLOWER RICE1 head of cauliower1 Tbsp virgin coconut oil or vegan butter1 3/4 cups low-sodium vegetable broth, or as needed1 cup unpacked fresh cilantro, large stems removed and nely choppedFine sea salt and black pepper, to tasteSqueeze of fresh lime juice, to tasteSUGGESTED TOPPINGSGreen onions, thinly sliced Fresh cilantro leaves, choppedToasted pepita seeds (pumpkin seeds)Squeeze of lime juice, optionalMETHOD1. For the curry: Add the oil in a large pot and increase heat to medium. Add the onion, garlic, and a pinch of salt. Stir to combine. Saute over medium heat for 4-5 minutes, stirring occasionally, until softened.2. Stir in the ginger and carrots, and continue sauteing for another few minutes over medium heat.3. Add the curry powder, cumin, and turmeric. Stir well. Cook for a minute, until fragrant.4. Pick over and rinse the lentils in a fine mesh sieve. Stir red lentils, broth, and salt. Bring to a simmer and reduce heat to medium-low. Cook, covered with the lid ajar, for about 15-20 minutes, or until the lentils and carrots are tender. Stir occasionally to prevent the lentils from sticking to the bottom. Stir in a touch more broth if you’d like a slightly thinner consistency. After cooking, stir in all of the spinach until wilted.5. Meanwhile, prepare the rice. Chop the cauliflower finely, then spread over a lined baking sheet, season with salt, pepper and oil. Cook until slightly browned, soft and tender about 15 minutes. Remove from the oven, fluff with a fork and stir in the cilantro. Season to taste with salt and lime juice. 6. Add a generous scoop of rice on a plate or bowl and top with a few ladles of curry. Add your desired toppings and serve immediately. Leftovers will keep in an air-tight container in the fridge for up to 4-6 days. The curry can also be frozen for up to 4 weeks. Possibly longer. For easy freezer-storage, add the cooled curry into a freezer-safe bag, press out the air, and freeze at. Thaw overnight in the fridge. GF NF VGRED LENTIL DAHL WITH CAULIFOWER RICESERVES 123RED LENTIL DAHL WITH CAULIFOWER RICE |

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Reset & Renew - Your 7 Day Guide to Wellness

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