1

3 Daily Steps
to DeTox
Eating & Thinking

Coach Gessie Thompson

@CoachGessie | #DeToxLivingChallenge

Published by DeTox Living

©2020 Copyright Coach Gessie Thompson. All rights reserved.
 TABLE OF CONTENTS

Welcome 4

Prizes & Overview 5

DeTox Eating Ingredients 6

Recipes 10

DeTox Thinking 12

DeTox Thinking Affirmations 13

More DeTox Living 14

Sources for Ingredients List 15

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This is your first step on the journey to DETOX LIVING—Life Free of Toxic Thoughts, Habits,
People & Foods! What you eat and how you think and feel are among the most significant
drivers of your overall health. Your physical and mental well-being requires daily attention. The
purpose of this challenge is to provide you with the tips, tools and recipes to jumpstart your
journey to DeTox Eating & Thinking!

While many desire DETOX LIVING, the path to a new lifestyle may seem filled with obstacles,
unclear instructions and overwhelming expectations. This challenge was created to guide you
through adopting three simple habits into your everyday routine that can help ignite your
transformation. Vibrant health, both mentally and physically can be your experience!

What’s standing between you and the person you want to be? The answer, only 21 days.
Research shows that repeating a practice for 21 days will make it a habit. So, we invite you to
join us for 21 days for the #DeToxLivingChallenge. Think about it…in less than a month, you can
begin to reverse years of habits and practices that have stopped you from feeling your best.

We have made this challenge easy and fun. You may be surprised at what you can achieve and
how quickly you see and feel the results! It’s important to point out that this is not about
perfection. If you miss a step or miss a day, don’t give up or use it as an excuse to stop. Just
jump right back in and remain open to the process. You’re not alone on this journey, we are
here to support you through your missteps and celebrate your victories. Showing up and
committing to yourself will make all the difference! I believe in you. You’ve got this!

Yours in DeTox Living,

Coach Gessie
@CoachGessie

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WIN A FREE DETOX 30 & PRIVATE CONSULT!
I want to keep up with your progress and cheer you on! Make sure you post your food, tea and
affirmation pics and/or videos and tag me at @CoachGessie on Instagram using the
#DETOXLIVINGCHALLENGE tag. I will be watching and giving away a DETOX 30 Master Cleanse
and Private Consult at the end of the challenge.

The winner will be announced on Instagram on the 21st day. To be eligible, you MUST have
stayed the course and participated in the challenge for the full 21 days. The more you post the
better. Sharing will help motivate you and others to achieve your goals and grab hold of the
healthy lifestyle you desire. Post photos and/or videos every day!

THE OVERVIEW
It’s time to LAUNCH into the LIFE you deserve! Start your TRANSFORMATION with the DETOX
LIVING CHALLENGE simple and repeatable 3-step morning self-care routine.

Step 1: Ginger Tea (between 7am and 9am)

If you’re on one of our DeToxes or HerElimination Programs at
TheDeToxNow.com, take your supplements first and then follow with your tea

Step 2: Affirmations & Reflections (as you sip your tea)

Choose Your Affirmation for The Day from those provided in the guide.

Step 3: DeTox Protein Cereal or Smoothie (7am to 9am OR 12pm to 2pm)

For those who want to kick up the intensity of this challenge, we recommend this
be done with intermittent fasting—eating only between 12pm and 8pm daily.
Intermittent fasting is an eating pattern that cycles between periods of fasting
and consumption. To boost your results, we recommend only having the tea in
the morning and eating your Detox protein cereal or smoothie as your first meal
between 12p and 2pm.

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DETOX EATING INGREDIENTS
Food can be our Medicine or our poison. You can only leverage its benefits when you know
which foods heal and which ones hurt. This is why a big part of DeTox Eating in this challenge is
becoming educated about how the ingredients support our health. Read about each ingredient
in the Challenge below and continue learning how to use food as your medicine by
downloading our Free DeTox Living Food List.

NOTE: Percent Daily Value (%DV) is a guide to the nutrients in serving of the food indicated. For example,
15% for calcium means that the serving indicated provides 15% of the calcium you need each day. DV s
are based on a 2,000-calorie diet for healthy adults.

INGREDIENT NUTRIENTS BENEFITS

Ginger – 2 • Fiber • Can lower blood sugars and lower
Tablespoons • Protein risk of Heart Disease
Ginger Root • Vitamin B3 • Is anti-inflammatory
or 1 • Vitamin B6 • Can treat multiple forms of nausea
Tablespoon • Iron • Contains gingerol, which has many
Ginger • Potassium medicinal properties
Powder • Magnesium
• Zinc
• Phosphorus
• Folate
• Riboflavin
• Niacin

Coconut Milk • Protein • Boosts immune system

– Milk Option • Fat • Promotes heart health
• Calcium • Benefits hair and skin
• Potassium • Promotes bone health
• Iron
• Vitamin C

Hemp Milk – • Iron • Lactose, soy and nut-free

Milk Option • Calcium • Can prevent heart disease
• Healthy fat • Can promote healthy skin
• Protein
• Potassium
• Zinc

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 INGREDIENT NUTRIENTS BENEFITS
Oat Milk – • Protein • Lactose, soy and nut-free
Milk Option • Fiber • Can lower blood cholesterol
• Vitamin B12 • Promotes bone health
• Riboflavin • Boosts immunity
• Calcium
• Vitamin D
• Vitamin A
• Potassium

Organic Oats ½ Cup = % DV: • Promotes health digestion;

– ½ Cup
• Manganese: 191% - 4.39MG
Not Oat Bran • Phosphorus: 41% - 500MG
• Magnesium: 34% - 142.8 MG
• Copper: 24% - 5.18MG
• Iron: 20% - 3.6MG
• Zinc: 20% - 2.2MG
• Folate: 11% - 44MCG
• Vitamin B1 (thiamin): 39% - .4MG
• Vitamin B5 (pantothenic acid): 10% -
.5MG
Powerful Soluble Fiber Called
Beta-Glucan- promotes good
bacteria in digestive tract and
cholesterol levels
• Rich in antioxidants, specifically
ferulic acid and avenanthramides,
which are anti-inflammatory and
help lower blood pressure
• Can improve blood sugar control
& reduce blood sugar and insulin
response

Organic ¼ Cup = %DV • Great source of protein and helps

Shelled Hemp
Seeds – ¼ Cup • Protein: 33% - 13G
• Omega-3 (ALA): 4G
• Super Omega-3 (SDA): .4G
• Omega-6 (LA): 10G
• Super Omega-6 (GLA): .8G
• Fiber: 6% - 1.6 grams of fiber
• Vitamin B1 (thiamine): 42.7% - .5MG
• Vitamin B2 (riboflavin): 9.3% - .1MG
• Vitamin B3 (niacin): 22.7% - 3.6MG
• Vitamin B6: 14.7% - .25MG
• Iron: 26% - 4.68MG
• Magnesium: 66% - 280MG
• Phosphorus: 52.8% - 660MG
• Zinc: 54% - 6MG
• Folate: 10.7% - 44MCG
build muscle mass
• Rich in two essential fatty acids
Omega-6 LA and Omega-3 ALA
• Anti-inflammatory and promotes
health digestion
• Help reduce risk of heart disease
by lowering blood pressure and
cholesterol
• Helps promote hormonal balance;
relieve symptoms of PMS and
menopause
• Can benefit skin disorders
• Can boost energy with small
amount of complex carbohydrates
• Promotes relaxation and good
sleep with high levels of
magnesium

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 INGREDIENT NUTRIENTS
Organic Raw ¼ Cup = %DV
Pumpkin
Seeds – ¼ Cup • Fiber: 12% - 3.4G
• Protein: 28% - 14G
• Vitamin K: 36% - 43MCG
• Phosphorus: 66% - 825MG
• Manganese: 84% - 2.9MG
• Magnesium: 74% - 310MG
• Iron: 46% - 8.28MG
• Zinc: 28% - 3MG
• Copper: 38% - .3MG
Organic ¼ Cup = %DV
Currant - ¼
Cup • Vitamin A: 2% - 18MCG
• Vitamin C: 61% - 54.9MG
• Calcium: 1% - 13MG
• Iron: 3% - .54MG
• Potassium: 2% - 94MG
• Fiber: 3.5% - .98G
Organic Black ¼ Cup - %DV
or Golden
Mulberries – • Vitamin A: 2% - 18MCG
¼ Cup • Vitamin C: 130% - 117MG
• Calcium: 8% - 104MG
Alternate for • Iron: 20% - 3.6MG
Currants if
Anemic
Organic Apple 1 Medium Apple = %DV
– •
1 Medium • Fiber: 14.2% - 4G
Apple • Protein: 28% - 14G
• Vitamin C: 14% - 12.6MG
• Potassium: 6% - 282MG
• Vitamin K: 5% - 6 MCG
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BENEFITS
• A natural source of tryptophan, an
amino acid that can help promote
sleep
• High in fiber, promoting digestive
health
• Can reduce blood sugar and lower
risk of diabetes
• Contains Zinc which is Anti-
inflammatory and an Antioxidant.
• Can boost immune system
• Promotes eye health, healthy
blood flow to the eyes
• They are anti-inflammatory
• Improves vision
• Boosts immune system
• Improves skin and hair health
• Improves blood circulation
• High in fiber, but low in sugar
Great source of good bacteria for
gut health
• Contains soluble fiber, which can
help lower your blood cholesterol
levels and lower risk of heart
disease
 INGREDIENT NUTRIENTS BENEFITS
Organic Black ¼ cup = %DV • High in Vitamin C & Fiber
Berries - ¼ • Boosts brain & digestive health
Cup • Fiber: 7% - 2G • High in Vitamin K
• Vitamin C: 8% - 7.2MG • Anti-bacterial and anti-
Do Not Use if • Vitamin K: 6% - 7MCG inflammatory
Anemic as • Manganese: 9% - .225 MG
They Block
Iron
Absorption

Organic ¼ Cup = %DV • High in antioxidants

Blueberries – • Boosts immune system
• Fiber: 3.5% - 1G
¼ Cup • Reduces risk of heart disease
• Vitamin C: 6% - 5.4MG
• Vitamin K: 9% - 10.8MCG
Do Not Use if
Anemic as • Manganese: 6.25% - .14MG
They Block
Iron
Absorption

Cantaloupe – ¼ cup = %DV • Great source of water and

¼ Cup hydration
• Folate: 2.3% - 9.2MCG
• Natural source of Beta-carotene
• Vitamin C: 23.75% - 21MG
Conventional which acts as antioxidant and fight
• Vitamin A: 26.5% - 238.5MCG
or Organic inflammation
• Potassium: 4% - 188MG
• Contains the antioxidant lycopene

Honeydew – ¼ cup = %DV • Natural source of water

¼ Cup • Great source of electrolytes,
• Vitamin C: 12.75% - 11.47MG
which supports hydration
• Potassium: 2.75% - 129MG
Conventional • Supports skin health and digestive
• Fiber 1.25 % - .35G
or Organic health
Mangos – ¼ cup = %DV • Helps promote healthy digestion
¼ cup and gut, eases constipation
• Vitamin C: 16.75% - 15MG
• Boosts immune system
• Vitamin A: 2.5%. - 22.5MCG
• Can protect against cancer
• Copper: 5% - .04MG
• Folate: 4.5% - 18MCG
• Vitamin B6: 2.9% - .05MG
• Vitamin E: 2.4% - .36MG
• Vitamin K: 1.5% - 1.8MCG
• Potassium: 1.5% - 70.5MG

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 INGREDIENT NUTRIENTS BENEFITS
Red Musa 1 Small = %DV • Can lower blood pressure
Bananas – • Supports eye health
• Vitamin C: 9% - 8MG
1 Small • Contains several antioxidants
• Vitamin B6: 28% - .47MG
Banana • Helps with digestive issues like
• Fiber: 10% - 2.8G
constipation, and kidney health
Wild Grown – • Magnesium: 8% - 33.6MG
Not Organic • Potassium: 9% - 423MG
Organic Pear 1 Medium Pear = %DV • Anti-inflammatory & Great source
– of fiber which promotes gut
1 Medium • Fiber: 21.4% - 6G health
Pear • Vitamin C: 12% - 10.8MG • Procyanidin antioxidants may
• Vitamin K: 6% - 7MCG decrease stiffness in heart
• Potassium: 4% - 188MG tissue, lower LDL) and increase
• Protein: 2% - 1G HDL (good) cholesterol
• Can reduce risk of cancer, heart
disease and diabetes
Organic Date • Vitamin C • Improves bone health
Syrup • Vitamin B1, B2, B3, B5 • Strengthens the nervous system
• Potassium • High in fiber
• Calcium
• Vitamin A

THE RECIPES
GINGER TEA RECIPE:

• Pour 4 cups of distilled water into a pot

• Get 2 inches of organic ginger root or 1
tablespoon of organic ginger powder in a
tea filter bag (You can also use a simple bag
of organic ginger.)
• Prepare the ginger by peeling and slicing it
thinly.
• Boil the ginger in the distilled water on a
medium fire (about level 7) for at least 10
minutes. For a stronger and tangier tea,
allow to boil for 20 minutes or more, and use more slices of ginger.
• Remove it from the heat, strain, and drink pure, or add Manuka Honey 24+ MGO grade
to taste and enjoy your ginger tea. Feel free to add organic lemon or turmeric if desired
with a pinch of cayenne pepper to boost the immunity and anti-inflammatory
properties!

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DETOX PROTEIN CEREAL or SMOOTHIE
RECIPE:

This addictive AND delicious cereal can be

prepared HOT or COLD and consumed daily
with a variety of fresh fruits or prepared as a
smoothie!

Most of the ingredients are available on my

DETOX LIVING SHOPPING LIST on Amazon at
TheDeToxNow.com/Amazon
(In the DeTox Living Challenge Section!)

• Pour each of the following ingredients into

a bowl (or blender)

• Milk (as much as desired) — oat, hemp or

coconut milk (no sugar added or oat bran;
brands – Oat-ly, Planet Oat, Aroy-D
Coconut Milk)

• ¼ Cup organic oats — rolled, steel cut or quick (Must be organic and not contain oat
bran)

• ¼ Cup organic black currant or black/golden mulberries — Use mulberries if anemic and
needing to boost iron to increase hemoglobin/ blood count!

• ¼ Cup organic shelled hemp seeds

• ¼ Cup organic raw pumpkin seeds

• Add any of, or a combination of, the following fruits: Organic Apple, Pear, Blueberries,
Black Berries, Raspberries, Conventional or Organic Cantaloupe, Honeydew, Mango, Red
Musa Bananas OR any fruit on our DETOX LIVING FOOD LIST (NOTE: Do not eat with
Blueberries, Blackberries or Raspberries if Anemic or concerned about iron levels. They
block iron absorption.

• Top with organic date syrup (As much as desired depending on sweetness of fruit)

• STIR or BLEND & DELIGHT in the YUMMINESS and how ELECTRIFYING & FUELING it will
be!

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DETOX THINKING
Daily Affirmations are simple, clear and positive statements that declare goals, reflect new
beliefs and support self-image. They are powerful sentences that can fuel the detoxification of
negative thought patterns in your mind. Repeating these statements, reading them daily or
having them placed around your home can have a profound impact on your subconscious.
Expect to discover yourself—feeling more empowered, more confident and more inspired by
simply stating your affirmations daily.

Make these affirmations a permanent part of your morning ritual. While you’re sipping your
ginger tea, give your mind a refresh as well. Take your mental T.E.A (Thoughts, Emotions and
Actions) by reflecting on how your thoughts and emotions impact your day and set intentions
for a life where you eliminate toxic food, toxic thinking, toxic habits and toxic people.

T.E.A. TIME can be more than just tea it can also be time for
emotional healing and mindset transformation. TEA TIME™ is
based on Cognitive Behavioral Therapy. And was adapted by
Mental Health Expert Takeesha White, LMSW for simple self-
care.

It is a therapeutic process that focuses on the proven

relationship between our thoughts and physical health. It’s
time to think with intention and purpose!

By simply reflecting on these affirmations every day, you will

be evicting the thoughts and unconscious beliefs that have contributed to attempts to eat away
our negative emotions and self-doubts.

With Step 2 of the #DETOXLIVINGCHALLENGE You can use this process to support you in
identifying alternative thoughts that lead to a more productive life. This step is all about how
you think and feel and there is no judgement. Your thoughts are not right or wrong. You are in
control—you have the power to create a life that you love!

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MORE DETOX LIVING

We’re always here to help you level up your DeToxing. Whether your goal is PREVENTION or
CURE, DeToxing is your next step to living free of FIBROIDS, DIABETES, HEART DISEASE, CANCER
and more! Register for one of our upcoming FREE DeTox Weekly Group Consults or Book a
Private one with me at TheDeToxNow.com/CONSULT to have your case reviewed receive our
team’s recommendation on the best next steps for you!

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SOURCES FOR INGREDIENTS LIST:
Ginger

• https://www.healthline.com/nutrition/11-proven-benefits-of-ginger#1
• https://www.medicalnewstoday.com/articles/265990#benefits
• https://coach.nine.com.au/diet/the-top-10-surprising-health-benefits-of-ginger/e6e84b3a-
8ee3-41dd-9be3-e550a32615ca
• https://www.everydayhealth.com/diet-nutrition/diet/ginger-nutrition-facts-health-benefits-
alternative-uses-more/

Oat Milk

• https://www.healthline.com/nutrition/oat-milk#downsides
• https://www.medicaldaily.com/5-oat-milk-benefits-432114
• https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&ved=2ahUKEwj2ktOclo
XrAhVtj3IEHZNFCYsQFjAOegQIBhAB&url=https%3A%2F%2Fwww.health.com%2Fnutrition%2Foa
t-milk&usg=AOvVaw22OiA7Wz8oMKFrft9bIgIk

Hemp Milk

• https://www.healthline.com/nutrition/hemp-milk#nutrition
• https://www.livestrong.com/article/512124-what-are-the-benefits-of-hemp-milk/
• https://www.medicalnewstoday.com/articles/325425#hemp-milk

Coconut Milk

• https://www.medicalnewstoday.com/articles/323743#how-to-include-your-diet
• https://food.ndtv.com/beauty/10-amazing-coconut-milk-benefits-for-hair-face-and-skin-
1421580
• https://blog.mybalancemeals.com/health/healthy-eating/the-5-health-benefits-of-coconut-
milk/

Organic Oats

• https://www.healthline.com/nutrition/9-benefits-oats-oatmeal#section3
• https://www.everydayhealth.com/columns/bonnie-taub-dix-nutrition-intuition/reasons-why-
you-should-eat-oatmeal-every-day/
• https://www.hsph.harvard.edu/nutritionsource/food-features/oats/

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Organic Black Currants

• https://www.healthline.com/health/health-benefits-black-currant#vitamin-superstar
• https://www.verywellhealth.com/the-benefits-of-black-currant-89420
• http://www.sfisuperfoods.com/superfood-ingredients-Blackcurrant.html
• https://www.myfitnesspal.com/food/calories/blackcurrants-raw-216077721

Organic Black & Golden Mulberries

• https://food.ndtv.com/food-drinks/8-amazing-mulberry-benefits-make-the-most-of-it-while-
the-season-lasts-1685146
• https://www.verywellhealth.com/the-benefits-of-white-mulberry-88659
• https://www.livestrong.com/article/408406-health-benefits-of-mulberries/
• https://www.eatthismuch.com/food/nutrition/hunza-white-golden-mulberries-sun-
dried,2244910/

Organic Shelled Hemp Seeds

• https://www.healthline.com/nutrition/6-health-benefits-of-hemp-seeds
• https://www.womenshealthmag.com/food/a24411936/hemp-seed-benefits/
• https://www.livestrong.com/article/154639-what-are-the-benefits-of-eating-hemp-hearts/

Organic Raw Pumpkin Seeds

• https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds#section8
• https://www.medicalnewstoday.com/articles/303864#benefits
• https://www.heart.org/en/news/2018/10/25/pumpkin-seeds-pack-a-healthy-punch

Organic Apples

• https://rodaleinstitute.org/blog/are-organic-apples-better-for-your-gut/
• https://www.forbes.com/sites/bethhoffman/2012/04/23/five-reasons-to-eat-organic-apples-
pesticides-healthy-communities-and-you/#213fe7373743
• https://www.healthline.com/nutrition/10-health-benefits-of-apples#section6

Organic Pears

• https://www.healthline.com/nutrition/benefits-of-pears
• https://www.medicalnewstoday.com/articles/285430
• https://www.wellandgood.com/pear-benefits/
• https://www.health.com/nutrition/pear-nutrition

Organic Blueberries

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 • https://food.ndtv.com/food-drinks/7-incredible-blueberry-benefits-from-being-a-powerful-
antioxidant-to-regulating-blood-sugar-1290470
• https://www.medicalnewstoday.com/articles/287710#nutrition
• https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries#section1

Organic Blackberries

• https://www.healthline.com/health/benefits-of-blackberries#health-benefits
• https://www.medicalnewstoday.com/articles/322052#including-blackberries-in-your-diet
• https://www.verywellfit.com/blackberry-nutrition-facts-calories-and-health-benefits-4109221

Cantaloupe

• https://www.healthline.com/health/food-nutrition/benefits-of-cantaloupe
• https://www.wellandgood.com/benefits-of-cantaloupe/
• https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/melons-pack-
a-nutritional-punch

Honeydew

• https://www.healthline.com/nutrition/honeydew#section8
• https://www.verywellfit.com/honeydew-nutrition-facts-calories-and-health-benefits-4118573
• https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&ved=2ahUKEwjazcbPh
oXrAhWBmHIEHfJoAOcQFjASegQIAhAB&url=https%3A%2F%2Fwww.livestrong.com%2Farticle%
2F340453-health-benefits-of-eating-honeydew-
melon%2F&usg=AOvVaw3c_AtH8x6KFsIEyDpI0d1q
• https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/melons-pack-
a-nutritional-punch

Mangos

• https://www.google.com/amp/s/food.ndtv.com/food-drinks/8-amazing-mulberry-benefits-
make-the-most-of-it-while-the-season-lasts-1685146%3famp=1&akamai-rum=off
• https://www.healthline.com/nutrition/mango#immunity
• https://www.health.com/nutrition/health-benefits-mango

Red Musa Bananas

• https://www.healthline.com/nutrition/red-bananas
• https://www.medicaldaily.com/5-reasons-eat-red-bananas-instead-yellow-health-benefits-
include-strengthened-408466
• https://food.ndtv.com/food-drinks/6-red-banana-health-benefits-you-wouldnt-know-about-
1715217

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Organic Date Syrup

• https://food.ndtv.com/food-drinks/10-dates-benefits-from-improving-bone-health-to-
promoting-beautiful-skin-1258714
• https://www.healthline.com/nutrition/benefits-of-dates
• https://www.medicalnewstoday.com/articles/322548

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