Quantum Wellness Cleanse: The 21-Day Essential Guide to Healing Your Mind, Body and Spirit

Quantum Wellness Cleanse: The 21-Day Essential Guide to Healing Your Mind, Body and Spirit

by Kathy Freston

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Kathy Freston's appearance on The Oprah Winfrey Show prompted Oprah to commit to the "21-day cleanse" featured in Quantum Wellness, creating an instant bestseller and a national trend. During her 21-day cleanse, Oprah's daily blog provided updates on her progress, intriguing millions of readers and creating a media frenzy.

Now, with The Quantum Wellness Cleanse, Kathy Freston gives readers the tools they need to fully harness the 21-day cleanse and stay motivated. This easy-to-follow guide lays out a comprehensive plan to turn our lives around in each of the areas of body, mind, and spirit. By following an essential day-by-day map of what to eat, how to deal with the complex feelings that arise as we detox, and how to fully redirect our energy so our lives take on a fresh momentum, this indispensable companion offers recipes that can be mixed and matched, and answers all the questions that may arise so that we can forever change the course of our lives.

Product Details

ISBN-13: 9781602861015
Publisher: Weinstein Books
Publication date: 05/05/2009
Sold by: Hachette Digital, Inc.
Format: NOOK Book
Pages: 336
Sales rank: 1,020,416
File size: 506 KB
Age Range: 15 - 18 Years

About the Author

KATHY FRESTON is the New York Times bestselling author of Quantum Wellness and The One. She has produced a popular series of guided-meditation CDs on relationships, healing the body, creating prosperity, losing weight, and destressing. Her work has been featured in Vanity Fair, Harper's Bazaar, Self, W, and Fitness, among other publications, and she has appeared on Oprah, The View, Good Morning America, and The Martha Stewart Show. She and her husband divide their time between New York and Los Angeles.

Read an Excerpt

DAY 1:

Lean In

TODAY IS GOING TO BE TRICKY, NO DOUBT. PROBABLY YOUR MORNing ritual has already been stood on its head. No coffee, no muffin or bagel. What are you going to do?

Restock your cupboards.

Whenever I begin a cleanse, I like to spend part of the first day at the grocery store, stocking up on all the delicious, wholesome foods I will enjoy for the next few weeks. To make it easy for you, I’ve drawn up a shopping list of items that you can find at any standard grocery store, so your pantry and fridge will be full of all the right foods for the first days of the cleanse. If you’ve never been down the natural foods aisle in your local supermarket or into a health food store, get ready for an adventure. There’s a whole world of incredibly delicious and wholesome food waiting for you there. Try a few new items with each shopping trip. There will be some you love and some you don’t, but the only way to discover new foods to love is by being willing to experiment a little.

I’ve listed some “quickie meals” at the back of the book that will help you to formulate your daily menus. There are three weeks’ worth of fantastic recipes listed as well, so look through them and pick out a few you’d like to start with. The following are some of the basics.

General Grocery List
  • Irish steel-cut oats. Oats do contain some gluten, but for most people they are quite tolerable. Unless you are particularly sensitive, they are okay to use.
  • Mixed-grain hot cereals. Be sure they’re gluten- and sugar-free -- and this means no honey or maple syrup.
  • Rice cakes
  • Flax crackers
  • Gluten-free bread. There are many delicious alternatives. Try some sprouted breads, as they are easier to digest and are less processed. You can usually find wonderful options such as millet and rice bread in the freezer section of the store. Also, if you surf the Net, there is a whole host of selections you can order and have delivered to your home!
  • Sweet potatoes, yams
  • Grains: brown or wild rice, millet, quinoa, amaranth, buckwheat, corn. You can even find precooked brown rice on store shelves in vacuum-sealed packages or in the freezer case. Cook your own if you can, but these are also fine.
  • Nuts: almonds, walnuts, cashews, soy nuts, macadamia nuts, filberts, etc.
  • Seeds: sunflower, pumpkin, sesame, hemp, flax. Flaxseeds must be freshly ground rather than eaten whole, otherwise they will go straight through your body without giving you their full nutritional benefit.
  • Nut or seed butters: almond butter, tahini, cashew butter, peanut butter (all unsweetened)
  • Vegan butter
  • Vegan mayonnaise
  • Nondairy protein powder (soy, pea, hemp, or rice-based)
  • Beans and legumes: black beans, lentils, chickpeas, lima beans, adzuki beans, black-eyed peas, edamame, fava beans. Dried beans are best, but they do take a while to cook. Canned are also fine.
  • Tofu
  • Tempeh
  • Faux meats: burgers, sausage patties, “meat crumbles,” “chicken” patties. Make sure all are gluten-free.
  • Artichoke, rice, or quinoa pasta
  • Pasta sauce
  • Vegetables: kale, broccoli, cauliflower, green beans, asparagus, brussels sprouts, zucchini, eggplant, collard greens, squash (butternut, spaghetti, acorn), tomatoes, etc.
  • Mushrooms: shiitake, hen of the woods, portobello. Grilled, they make a great centerpiece for a meal.
  • Salad: arugula, radicchio, endive, mixed greens, peppers, avocado, tomato, radish, etc.
  • Fruits: apples, cherries, peaches, blueberries, goji berries; frozen fruits for smoothies; lemons, limes, and unsweetened pomegranate juice for sparkling-water cocktails
  • Herbal teas such as mint, chamomile, vanilla spice, etc.
  • Nondairy milk, such as rice, almond, hemp, or soy milk (unsweetened)
  • Sweeteners: xylitol, agave nectar, and stevia for smoothies, milks, cereals, baked goods, etc.; use sparingly.
  • Extra-virgin olive oil, expeller-pressed organic canola, high-oleic versions of sunflower and safflower oils, walnut oil, and flaxseed oil (the last is good to pour over things like salad or baked yam, but not to cook with).
  • Seasonings: garlic, ginger, tamari; Himalayan crystal or Celtic sea salt. Regular table salt is bleached and stripped of minerals.
  • Flours to cook or bake with: bean, pea, soy, potato, buckwheat, tapioca, nut and seed, arrowroot, and rice. There are also prepackaged flour mixes that cater to the gluten-free shopper.
  • Popcorn
  • Corn chips
  • Guacamole
  • Hummus
  • Soy cheese (rennet-free)
  • Frozen spinach, broccoli, and cauliflower to throw into smoothies . . . you won’t even taste it!
  • Vegetarian stock for cooking
You see, when people ask you what’s left to eat without animal products, alcohol, caffeine, gluten, and sugar, you can tell them there is plenty!

Try some prepared foods from health food stores. They are often very tasty and nutritious. Visit the deli/salad bar area, too. And as much as possible, try to buy organic foods to avoid dangerous pesticides, antibiotics, and herbicides.

When I’m on the cleanse I no longer think about the foods I can’t eat. Instead I look forward to my favorite snacks. I get excited thinking about the big salad I will make for lunch. I’ll throw everything under the sun in there and then top it with some crumbled veggie burger patties. If I’m hungry between meals, I eat some mixed nuts, tamari almonds, a nutrition bar, or a piece of fruit. I can’t wait for dinner, when I get to dig into a luscious fajita with black beans and guacamole with salsa. Or maybe a hearty lentil soup with some flax crackers on the side. And I make sure to have a variety of vegetables or salad a few times a day.

Leaning in to Change
Because you are giving up a lot at once, you might feel some withdrawal symptoms, especially during the first few days. But with just a little mental preparation, you will be able to navigate the seas, no matter how uncomfortable they may make you at first. If you know, for example, that you might get a headache from the lack of caffeine, instead of resenting the headache you can nod to it when it comes and just say, “Okay, this is going to be a tough few hours, but just for today, I can get through these feelings and stick to my program. This is temporary; I can do it. And it shows me how addicted my body has become to a powerful substance.”
You might also feel a bit cranky, so if you can put off making important phone calls or having a critical meeting on a weighty issue, do so. Because you are not taking in artificial stimulants, you might feel a bit sluggish and uninspired to exercise. The last thing you may want to do is exercise, but do it anyway; within five to ten minutes, you will be glad you’re on your bike, hiking, or on the treadmill. Exercise creates a natural sense of wellness by increasing blood flow and by creating endorphins that make you happy; your body can use the boost as you withdraw from the artificial stimulants. And with exercise you never have the crash that comes after a sugar or caffeine high. Drink lots of clean, fresh water and herbal tea. And add the following meditation to your daily routine.

If meditation is new to you, don’t be shy. For many people the word brings to mind an image of sitting in an uncomfortably stiff position and feeling antsy or preoccupied. It is nothing more than the practice of quiet contemplation. You just turn your focus inward for a few minutes so you can access a deeper reality. But what a powerful few minutes they can be.

By practicing a daily ritual of closing your eyes and turning your thoughts to the shift or change that is being awakened in you, you can greatly accelerate the cleanse’s positive effects.

Today’s Meditation
Find a quiet spot and sit or lie down and close your eyes. For at least ten breaths, drop down as deep into yourself as you can and connect to the part of you that wants to heal and flourish. Feel the little buzz of magic that is getting stirred within, and repeat the following phrase a few times: I am leaning in.

By repeating these affirming words, you are gently but firmly planting the idea that you are beginning a process that will reward you in all dimensions -- improving your health, restoring emotional connectedness, and making you more comfortable and confident about your overall sense of place in the universe. As you breathe into the words I am leaning in, feel yourself moving in the direction of realizing your highest and most fulfilling path. No pressure, no specific goals. Just a little push to help you gain momentum. Set your sights on how you would like to feel and do your best as you move in that direction. Imagine what a cleaner and more vibrant way of living will feel like.

As you say the words, know that you will naturally draw into your awareness whatever you need to understand or embrace. That’s the beauty of meditation: you will receive inspiration. Don’t worry about how long you sit . . . even a few breaths is a good place to start.

Now plot out what you’d like to eat tomorrow. Choose a couple of recipes from the back of this book or from a favorite cookbook, or think about what you can order from the cafeteria at work, and get excited about what the future holds. This is an ever-unfolding process of wellness, and there is much to discover. You might even ask a friend to share a meal with you so that you have some companionship as you learn about new things.

Table of Contents

Foreword Dean Ornish ix

Foreword Marianne Williamson xvii

Introduction xxi

Get Ready xxxv

Week 1

Day 1 Lean In 3

Day 2 Why No Caffeine? 11

Day 3 Lay the Groundwork for a Breakthrough: Meditation and Visualization 18

Day 4 The Big Picture 28

Day 5 Move Your Body 31

Day 6 A Break from Alcohol 37

Day 7 Rest 46

Week 2

Day 8 Traveling, Eating Out, and Other Challenges 55

Day 9 Meet Your Shadow 63

Day 10 Cooling Digestive Fires: Gluten and Your Gut 69

Day 11 Have a Little Fun 77

Day 12 The Trouble with Animal Protein 80

Day 13 Questions for the Doctor 93

Day 14 The Perfection of a Plant-Based Diet 105

Week 3

Day 15 The Ripple Effect 111

Day 16 Coming out of the Sugar Slump 120

Day 17 Choose Wisely 129

Day 18 Addressing the Real Hunger 136

Day 19 Divinization 142

Day 20 Awakening 152

Day 21 The Leap 163

Recipes 169

Where to Find Products Used on the Cleanse 271

Quickie Meals and Snacks 275

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Quantum Wellness Cleanse: The 21-Day Essential Guide to Healing Your Mind, Body and Spirit 3.8 out of 5 based on 0 ratings. 31 reviews.
Anonymous More than 1 year ago
I first read Kathy's book, Quantum Wellness, and was very moved by all that Kathy has to say and how kindly and non-judgementally she expresses herself and the ideas in her book. She urges people to live a more happy and healthy life, through living, thinking, and eating consciously. It wasn't until this book came into my life, that I really decided to do the 21 Day Cleanse. I have never done anything better for myself and I thank Kathy so much for this. The "cleanse" is not really a cleanse in the way that celebrities and news people are talking about today. I view it more as a meal plan, which takes the stigma out of cleansing or dieting, as it really is what her cleanse is about. Once I got over the initial, "What on earth will I do without caffeine, animal products, and sugar?!" I went to the grocery store and stocked up on everything that Kathy suggests. There was SO much that I could eat, and I didn't even get everything the first-go round. (I highly recommend having all of the foods on hand so that you don't want to fall back to old habits....this makes doing the cleanse super easy!) I have never slept better in my life, and wake up with so much energy and ready to take on the world. No caffeine necessary. (after the first few days or so....) My skin looks so much better (I keep getting so many compliments on how I am glowing) and I feel amazing. Not to mention the fact that I have already lost 4 pounds and all of my clothes fit better. I look and feel great; mind, body, and spirit. If you want to change your life for the better (or just lose weight, or just feel good!), I HIGHLY recommend this book and this cleanse. And if you can't do 21 days, do 7 days or whatever you can, as Kathy recommends. Trust me, it's the best thing you'll ever do. Thanks!!!
Anonymous More than 1 year ago
I read and enjoyed Quantum Wellness and bought this book because I wanted a good cleanse. Unlike some super strict cleaning plans, Quantum wellness Cleanse: The 21-Day Essential Guide to Healing Your Mind, Body & Spirit, by Kathy Freston, is doable and tasty. (I'm on day 4, and am enjoying the program.) Essentially, the cleanse means 21 days without caffeine, sugar, gluten, animal products, and alcohol. it is an all plant based diet. Freston writes: "Get ready for a miracle, because that's what happens when you first make the decision to move in the direction of quantum wellness, when you decide to take supremely good care of your body and work through the obstacles that come up as you do. When you make your move--even if it's just a single step--toward the shift you'd like to experience, your body, mind and spirit are brought to a whole new and altogether higher level." Frseton explains that some people will find the diet easy and others won't and she is a great coach throughout the book, psychologically preparing the reader for the cleanse and for giving up forbidden foods. Doing the cleanse will: * Increase energy * Clear skin and eyes * Stop many body pains * Release us from addicitions * Deepen awareness Chapters include getting the reader ready for the cleanse and grocery lists. There is a meditation for each day, and visualizations. There is a chapter describing the reasons for the banned food and why not ingesting them is a healthy choice. There is a chapter on exercise. The book concludes with lots of vegan recipes. As I mentioned, this is day 4 and I am really enjoying the cleanse and feel terrific. As an Interior Designer/Professional Organizer, I would like to recommend that while you cleanse, you also "cleanse" your home, because it will make you feel even better. Clean, get rid of clutter and any toxic cleaning products you have, and organize. Top it off by clearing any bad energies and then making your home beautiful! One book I use and that addresses how to do all of this is the award winning book, HARMONIOUS ENVIRONMENT: BEAUTIFY, DETOXIFY & ENERGIZE YOUR LIFE, YOUR HOME & YOUR PLANET. I really like the recipes in Freston's book (I've already made 3 dishes--all good)and also recommend another award winning book, VEGETARIAN COOKING FOR EVERYONE for inspiring non-meat dishes. Highly recommend Quantum Wellness Cleanse!
Anonymous More than 1 year ago
I picked up a copy of the Quantum Wellness Cleanse because I was looking for a good read that also provided helpful information for life. I first learned of the book while reading an animal magazine that interviewed the author. After reading the write-up I knew I wanted to look into purchasing this book. The information that Kathy Freston provides in the book is very helpful. I took the book with me to the grocery store time after time when looking at which foods I should buy. Doing the cleanse is easier said than done. I am an advocate for the animals so I knew that doing this cleanse would help some animals. As she says in the book the first couple of days are the hardest. I struggled with trying to avoid any of the "Big 5" that she talks about in the book. I also wrote in a journal daily about what I ate and the experince I had during that day. A couple of days into the cleanse I started enjoying the healthier foods in life and noticed that I wasn't craving some of my usual junk food like I had before. I also noticed a difference in weight, dropping 2 lbs the first week into the cleanse. If you are looking for a new way to live a healthier, fuller life then I recommend the Quantum Wellness Cleanse!
kellyj8577 More than 1 year ago
One of the most profound & thought provoking books I've ever read. Ms. Freston really challenges the core of one's belief system with her 'Be the change you want to see in the world' (Ghandi) mentality. Good for you Kathy!
SJP_NYC More than 1 year ago
The Quantum Wellness Cleanse is such a well-written, easy to read, life changing book! This book and this cleanse will absolutely change your life and lead you to better health, a more conscious way of living, and an easier way to look at yourself and how you view the world. Kathy Freston has such a lovely way of writing that she makes you feel like she's your friend, hanging with you on the couch; without judgement in any way. In this book, Kathy urges you to be kind to yourself and others and to just "lean into" change, so that you don't end up feeling frustrated by any changes that you may or may not want to implement into your life. This book brings to light so many subjects (health, nutrition, animals, meditation, spirit) that are told in such a beautiful way that I have never heard before. It opened my mind and my heart and truly changed me into a better person, just by reading the words. I am so excited to try the cleanse, and have heard amazing things about it from friends. I have already dropped caffeine and chicken from my diet and am ready to take on the other items, by "leaning" in to it! Such a great book and an amazing gift to give to someone---or to do together!
JStack More than 1 year ago
I have been doing this vegan cleanse and I am loving it. I feel good and I have lost a few pounds. I feel like I have energy and my stomach doesn't feel bloated anymore. It hasn't been as hard as I thought it was going to be! I love all the foods I've been eating. The one negative comments is that all the helpful food information should be in one place. The foods to eat and not to eat are scattered all over the book and it would have been helpful to have it all in one place. For example, I wasn't sure why she only listed certain fruits, but a few chapters later I saw it had to do with the glycemic index. One things is for sure.....No more gluten for me!
jepeters333 on LibraryThing More than 1 year ago
Freston recommends that, for 21 days, readers give up alcohol, animal products, caffeine, gluten, and sugar. Easier said than done, but I really did notice a difference in how I felt. She also talks about how our food choices make an impact in other significant ways - environmentally and emotionally, for example.
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