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The Clean in 14 Detox: The 2-Week Plan to Melt Fat, Kick Cravings, and Increase Your Natural Energy Paperback – May 6, 2014

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Editorial Reviews

About the Author

Melissa Costello is the founder of Karma Chow and the personal chef to celebrity fitness guru Tony Horton, creator of the highly popular fitness system, P90X. A certified nutritionist and wellness coach, Costello is constantly finding creative ways to keep Tony and her many other clients happy, fit, and healthy through a whole foods, plant-based way of life. She works one-on-one with clients and leads food-based cleanses with large groups, teaching how to implement changes that will yield a lifetime of great health.

Excerpt. © Reprinted by permission. All rights reserved.

CHAPTER 1
Getting Started: The Ins and Outs

You Can Do Anything for 14 Days!

Really, you can. Think about a time when you started a new venture, maybe a job, a workout routine, or learning to ride a horse. It took time. It took commitment. It took a plan, usually. And it took consistency. Maybe those things didn't feel as scary to you, but you went forward anyway. It was something you wanted, so you dove in. That's how this will be too.

I know you didn't pick up this book for the heck of it. Something inside must have been pulling you toward it, which in my eyes means you want to make a change. You want to learn how to feel better and to eat cleaner. You want optimal health and wellness. You want to stave off diseases. Think about 14 days in the big scheme of life and how small of a blip it is. Have you ever been on vacation for two weeks and it feels like it was three days? Well, that's how this program will feel too.

Yes, granted, you may experience some uncomfortable feelings at the beginning as your body detoxes and changes, but the result of amazing health and vitality in the long-term is what to keep in sight. Knowing that you're doing your body good for years to come and living a preventative lifestyle is beyond any quick fix or diet you can ever engage in.

But keep in mind: this is not a quick-fix diet or a magic pill. If that is what you are hoping for, then this program is not for you, and you might want to pass this book along to someone who is truly committed to changing their health for good. Or you can keep it in your back pocket for a future date when you feel ready to make a lifelong change. It's your call, but my guess is that you are ready now.

Do I Really Need to Cleanse?

Well, that depends. As I said in the introduction, we are all different. Our bodies vary vastly from person to person. The majority of people on the planet can benefit from some sort of seasonal cleansing every year, especially in the spring and fall.

Even if you consider yourself to be a healthy eater, chances are your body still needs a bit of support. Most people who think they are eating healthily get a serious eye-opening after doing this detox. This program will take you to the next level and show you where you can make even more positive changes to your diet for long-term benefits.

If you are an unhealthy eater and have never done a cleanse before, or don't know where to start, that's okay too. All of the information you need to be successful and change your eating habits is contained right here in this book. It's laid out in a simple plan so that you don't have to think too hard about it. All you have to do is take it step-by-step and day-by-day.

Over time our bodies can get gunked up with toxins from the food we eat, the air we breathe, and possibly even the water we drink. If you are someone who eats processed foods daily, drinks coffee, eats sugar, indulges in social or daily consumption of alcohol, drinks water out of plastic bottles or unfiltered water and eats out more than three times per week―which includes 99 percent of the U.S. population―then you are an awesome candidate for a cleanse.

I'm sure that you are probably familiar with some of the other cleanses out there that deprive you and starve you. Well, this cleanse will not do that. This cleanse will provide your body with the nourishment it needs while cleaning out your organs and detoxifying your tissues, all by ingesting a lot of yummy, high-nutrient food.

It will give you the foundation of a healthy, whole foods diet so that you know how to eat and what to put into your body to fuel it and give it energy without counting calories or measuring your food. How awesome is that?

Starvation Be Gone: The Power of Food-Based Cleansing

The reason I created a program using food to cleanse, versus relying on juices, supplements, or powders and potions, is because I want to teach you how to eat, and I want you to know what it really feels like to be satisfied by eating less food with higher nutrient content than you may be used to. Now when I say, 'eat less,' don't let that scare you. There are plenty of options available in this program, and you will never go hungry. The nutrient density and the delectable flavors of the food will keep you satisfied more than you may have ever felt before.

The foods offered in this program were specifically chosen because of their detoxifying and alkalizing qualities and nutrient density. This does not mean you have to follow the meal plan exactly, but you will receive the most benefit from it if you do. As you will learn, the more you read on and get into the heart of the program, there are a lot of foods you are allowed to eat on this cleanse, so feel free to be creative and add to my recipes if you'd like.

If you need to follow the plan to a T, that's okay too. However it works for you is best for you―let that be your mantra. You know yourself the best, so if you work best with an exact plan, take that route. If you want to be a little more loosey-goosey or creative with it all, yet stay within the parameters of the allowable foods, then go for it. Sometimes stepping out of the box can be extremely liberating, and if buying this book alone was a beginning of that for you, then bravo!

People are often confused about cleansing because there are so many different ones out there: juice feasting/fasting, the Master Cleanse or Lemonade Diet, water fasting, raw food detoxing, and more. The unfortunate thing about most of these cleanses (with the exception of the raw food detox) is that they are based on starvation and deprivation.

These cleanses starve your body of nutrients, which can be helpful in the detoxification process, but they are not necessarily good for your metabolism, adrenals, or hormones. Also, what usually seems to happen is that after people come off these detoxes, they go right back to their old habits and ways of eating. Sometimes they may even go off the deep end and eat 'bad' foods that they weren't eating prior to cleansing. I remember doing a juice cleanse once, and all I craved was doughnuts. I don't even eat doughnuts―and hadn't for years―but my body was so deprived, I just wanted something fatty to fill me up.

Remember, the true key to vitality and wellness is finding what works for you. My guess is that you'd rather eat and feel satisfied versus not eat and feel deprived. Am I right? I will teach you how to use food as fuel and stop using it as a reward or something you turn to for comfort.

Cut the CRAP! Yes, You!

During the course of these 14 days (plus one prep week to get you cleanse-ready) you will be cutting the CRAP out of your life. This will give your body a chance to reset and recalibrate itself without any outside stimulants or toxins. Your metabolism will spark up and begin to rebalance itself too. Your blood sugar levels will even out, so you won't have as many cravings. You will tap into your natural source of energy. We all have it, but we often don't know it because it's been dumbed down by outside stimulants.

You might be wondering, what exactly is CRAP? While Chapter 5, 'What to Avoid,' gives a comprehensive list, here are the big four:

  • Caffeine
  • Refined sugars
  • Alcohol
  • Processed foods and fats

This CRAP (or what I also like to call 'slow poisons') builds up in your system over a period of years and become toxic, causing your digestion to get out of balance and your energy to wane. They also create an acidic environment in the body, which can lead to many issues with your health, including skin problems, joint pain, inflammation, sugar cravings, lethargy, arthritis, clogged arteries, poor sleep, hormone imbalances, weight gain, and adult-onset diabetes, to name a few.

It's important to give your body a break from these foods/toxins so that it can find its own natural balance again. The cool part is that your body will start to transform from the inside out, and not only will you begin to feel better, but you will also start to drop weight. Our bodies are natural detoxifiers, but when they are clogged with CRAP, they can't detox without help. The foods in this program will do that. Once your body is regulated, it will be able to release toxins on its own, naturally, and weight will begin to fall off. The inflammation in your body will cool off and you will begin to feel lighter and more energetic.

Although weight loss is a fantastic benefit of this cleanse, it's not the only benefit. You will go through many changes internally that you might not be able to see, and this will only be the beginning. Turning this way of eating into a long-term lifestyle will help your body come back to the natural vitality and health that it was born with.

©2014. Melissa Costello. All rights reserved. Reprinted from The Clean in 14 Detox. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, without the written permission of the publisher. Publisher: Health Communications, Inc., 3201 SW 15th Street, Deerfield Beach, FL 33442.

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Product Details

  • Paperback: 288 pages
  • Publisher: HCI; 1 edition (May 6, 2014)
  • Language: English
  • ISBN-10: 0757317847
  • ISBN-13: 978-0757317842
  • Product Dimensions: 0.5 x 7.5 x 9.2 inches
  • Shipping Weight: 1.6 pounds (View shipping rates and policies)
  • Average Customer Review: 4.5 out of 5 stars  See all reviews (18 customer reviews)
  • Amazon Best Sellers Rank: #411,767 in Books (See Top 100 in Books)

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Customer Reviews

Most Helpful Customer Reviews

8 of 8 people found the following review helpful By Amazon Customer on June 6, 2014
Format: Paperback Verified Purchase
Last Fall I did Ms. Costello's online 10-day cleanse, and I'm so glad she's written this book! The recipes are fantastic. You won't realize you're cleansing, especially if you associate a cleanse with either starvation or hard-to-find ingredients, or recipes that take hours. I'm not cleansing at the moment, but I still turn to her recipes frequently. And the daily exercises are eye-opening.
P.S.: Try the tempeh tacos: You won't regret it!)
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9 of 10 people found the following review helpful By Leanne TOP 500 REVIEWERVINE VOICE on May 6, 2014
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When I decided to go vegan a little over a year ago, I ordered quite a few cookbooks so that I could learn how to make *healthy* vegan fare. Quite a few cookbooks relied on processed, fake meats and other artificial-ingredient-laden products that weren't what I was looking for, but Melissa's The Karma Chow Ultimate Cookbook: 125+ Delectable Plant-Based Vegan Recipes for a Fit, Happy, Healthy You quickly became a favorite of mine since she focuses on clean, whole foods.

I had heard of Melissa since I knew that she worked with Tony Horton of P90X fame and had worked on the Beachbody Ultimate Reset Cleanse program, and have loved everything I've made from _Karma Chow_ so far. I eagerly pre-ordered this cleanse book several months ago, and it just arrived today! I can't wait to get started on my fourteen-day detox, and will update my review after I've done it.

The book is broken up into nine chapters:

* Chapter 1 -- Getting Started

* Chapter 2 -- 10 Basic Principles to Cleanse -- and Live -- By

* Chapter 3 -- Your Questions Answered

* Chapter 4 -- Preparation Week

* Chapter 5 -- Let's Do It!

* Chapter 6 -- Food Basics and the Meal Plans

* Chapter 7 -- Cooking and Shopping Tips

* Chapter 8 -- Clean in 14 Rituals

* Chapter 9 -- The Recipes

The first few chapters of the book lay out the principles of the cleanse, and in them Melissa explains that this cleanse is not a starvation/deprivation diet, but is rather a whole-foods-based approach to detoxifying.
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9 of 11 people found the following review helpful By Jennifer Taylor on May 6, 2014
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Melissa Costello has outdone herself with "The Clean in 14 Detox". I adore her "Karma Chow Cookbook" and use it regularly. I have worked in the wellness industry for seventeen years and in the world of wellness coaches, Melissa Costello is a rare gem. Melissa herself is a beautiful example of vibrant living. I have taken Melissa's classes and know first hand what a wealth of knowledge she is. She knows the importance of living a balanced life and she inspires her clients and readers to take their health and wellness to the next level and to not only achieve vibrant health but to thrive as well. "The Clean in 14 Detox" is a wealth of information, recipes and inspiration. If you are looking to feel better than you have ever felt, have a body that runs optimally and have less stress and more balance in your life then this is the book you've been searching for. It is the perfect way to cleanse your body the smart way, using whole natural plant foods. The best part is, those foods are not only nutritious, they are also delicious. I was fortunate enough to preview an advance copy and every single recipe I have tried is delicious. Melissa takes it a step further in this book and really helps her readers cleanse body, mind and spirit to create change on the deepest and most profound level. I can't recommend this highly enough, it is a must have for your wellness library.
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3 of 3 people found the following review helpful By Christine Mosher on June 8, 2014
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Great recipes and easy to follow; I didn't even feel like I was detoxing. I just felt better as the days when on.
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1 of 1 people found the following review helpful By Bill Burris on April 14, 2015
Format: Paperback
There is much more to this book than just recipes. While the recipes are easy, tasty and leave me feeling healthy, the real heart of this book is in the other materials that have you examine why you eat what you do and the emotional connections to food. There is a lot of powerful stuff in this book! It lays out an easy to follow 14 day plan to clean up your eating habits and journal exercises and daily assignments to really learn about yourself. I highly recommend this book. Be sure to read it all the way through and not just use it as a recipe book. But if you just do that, you will still be satisfied.
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3 of 4 people found the following review helpful By Carol Gutzeit on June 10, 2014
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I enjoyed all the recipes so much that I am continuing the program beyond the 2 weeks. Melissa has created a detox that is easy to follow because there is such a variety of yummy meals. I feel lighter, have more energy, my abs are flatter and people are telling me how healthy I look. It wasn't a big change from the way I already eat but the changes I did make have made a difference. I recommend this book for anyone who wants to feel better!
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1 of 1 people found the following review helpful By Jane Equi on July 1, 2014
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Great book, and as someone who has tried plant based eating in the past, this will help you stay on the course. I particularly like the really great recipes. The black bean chili with yams is excellent! Love the slaw too! So I bought another of Melissa's books - the food is that good!
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2 of 3 people found the following review helpful By YogaGirl on November 26, 2014
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I tried this detox twice. The first time I spent about $250 on food for the first 4 days. Followed it to a tee. Spent another $100 on days 5 and 6. Followed them to a tee. Got on the scale and I had gained weight. Really??? It was then I discovered that the recipes, especially the salad dressings have too much oil and nuts. 1/4 cup oil in a recipe is way too much. The chipotle cashew cheese was too fattening with the cashews and tahini. I loved the salads but I think the coconut oil, olive oil, cashews, tahini and pecans were just too much for me. Perhaps this diet as written is best for very active people who can tolerate high fat recipes. I know someone on the Clean in 14 Detox group said that the fats are good fats. Really? Fat is fat when you have a slow metabolism. Anywho, the second time I did the cleanse, I eliminated the salad dressings and used the dressings from Appetite for Reduction. I did lose weight and felt much better but didn't finish the 10 days because a) I couldn't afford it anymore and b) I got tired of cooking,

As far as the recipes go, I had to add more seasonings to most of recipes. I'm not a real fan of tempeh and a couple of dishes that combined tempeh, tomato sauce, brown rice and the cashew sauce actually made me ill as it was too heavy for me to digest. My favorite recipe is the split pea soup which I have since made several times.

All in all a good book that I can use with recipe adjustments.
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