7

THE DAY
BODY
RESET

MEAL PLAN AND FAT FLUSH

@LOROXBURGH
7 Day Body Reset - Meal Plan & Fat Flush | Page 1
WWW.LAURENROXBURGH.COM
DISCLAIMER

The views and nutritional advice expressed in this Program are not

intended to be a substitute for conventional medical treatment

and we do not warrant or represent the medical information in

this Program. If you have an existing medical condition or take

any prescription medications, please consult with your doctor before

committing to the Body Reset Program.

©2021 LAUREN ROXBURGH

All Rights Reserved.

The unauthorized reproduction or distribution of this copyrighted

work is illegal. Criminal copyright infringement, including infringement

without monetary gain is investigated by the FBI and is punishable by

up to five years in federal prison and a fine of up to $250,000. 7 Day Body Reset - Meal Plan & Fat Flush | Page 2
 PART ONE
INTRODUCTION TO THE 7 DAY BODY RESET
MEAL PLAN AND FAT FLUSH
MEET LO
INTERNATIONAL AUTHOR, SPEAKER,
WELLNESS EDUCATOR AND BODY
ALIGNMENT EXPERT

Dubbed the “Body Whisperer,”

Lauren Roxburgh is an international
presenter and author of the best-selling
book ‘Taller, Slimmer, Younger - 21 Days to
a Foam Roller Physique’, founder of The
Aligned Tribe, creator of the Lo Rox Aligned
Life Tools and the online wellness platform
the Aligned Life Studio.

Certified in the fields of Structural

Integration, classical Pilates, nutrition and
pre/post-natal yoga, LAUREN IS ONE OF
THE MOST SOUGHT OUT BODY WORKERS,
TRAINERS AND FASCIA AND ALIGNMENT
EXPERTS IN THE WORLD and has been
fortunate enough to work with some of the
world’s top athletes and celebrities.
NAMED THE “BODY
ALIGNMENT PRO” BY
VOGUE AND DUBBED
“THE BODY WHISPERER”
BY GWYNETH PALTROW’S
GOOP.COM
WELCOME
WELCOME ALIGNED The information in this in this Body Reset
BEAUTIES AND THANK Program is a taste of my new baby: the
Taller Slimmer Younger Transformation
YOU SO MUCH FOR
Program, which has organically evolved
CHECKING OUT MY
from my best-selling book ‘Taller Slimmer
7 DAY BODY RESET Younger: 21-Days to a Foam Roller
PROGRAM. Physique.’ The TSY Transformation
I’M SO EXCITED TO HAVE Program is a comprehensive 10 week
course that includes 10 weekly video
YOU ALONG BECAUSE IN
workouts, plus a Meal Plan and Recipe
JUST UNDER A WEEK, Guide all based on what I call ‘Fascia
YOU’RE GOING TO BE Foods’ - that is foods that make you
GLOWING FROM THE glow and help heal and strengthen
your connective tissues. You’ll also get
INSIDE OUT!
my Detox Flush protocol which will
help you kickstart your transformation
as well as the opportunity to join my
private Facebook group which gives you
access to my regular Facebook Live Q&A
sessions and our amazing ‘Aligned Tribe’
community as well.
SO IF YOU LIKE THIS 7 DAY BODY RESET,
YOU’LL LOVE THE COMPREHENSIVE 10
WEEK TSY TRANSFORMATION
PROGRAM. YOU CAN FIND
MORE INFORMATION ON
THE PROGRAM HERE:
www.alignedlifestudio.com
7 Day Body Reset - Meal Plan & Fat Flush | Page 5
My approach is unique because it’s not
only about fitness and nutrition; it’s also
about finding alignment in your body and
in your life - because what I’ve found is that
when my clients find alignment in their
bodies, they also experience dramatic
changes in other aspects of their lives.
Sure, looking taller, slimmer and younger
are things we might strive for, but what
we all really want lies deeper. What we
really want is balance and alignment in all
aspects of our lives, because that is what
brings us true happiness and fulfillment.
And when we’re happy, we radiate beauty
from the inside out! Who can argue with
that?
How do I know it works? Well, as long
as I’ve spent refining and testing this
with my clients, I’ve spent longer trialling
it myself - and over the last 15 years I’ve
gone through my own transformation.
LO’S TRANSFORMATION
“IN MY EARLY 20’S I WAS AN ALL AMERICAN COLLEGIATE SWIMMER AND WATER POLO
PLAYER BUT I WAS TIGHT, HUNCHED, HEAVY, ACHY AND IN PAIN FROM SPENDING
YEARS OVERWORKING OUT, EATING TOO MUCH SUGAR AND NOT BEING IN TUNE
WITH MY BODY OR MY TRUE SELF. ONCE I DISCOVERED ALIGNMENT ON BOTH BODY
AND MIND EVERYTHING TRANSFORMED! I GAINED AN INCH IN HEIGHT, LOST 2 PANTS
SIZES, FELT CALMER AND LOOKED YEARS YOUNGER!”

ALL AMERICAN SWIM MER 15 YEARS AND 2 KIDS LATER

7 Day Body Reset - Meal Plan & Fat Flush | Page 6

WHAT PEOPLE ARE SAYING
ABOUT LO’S METHOD

LAUREN’S METHOD SCULPTS THE BODY’S SOFT TISSUES, SLIMMING AND

STREAMLINING WHATEVER PART YOU WORK. SHE’S A ‘ BODY WHISPERER!’.
- GOOP -

IF YOU’VE NEVER TRIED FOAM ROLLING, I HIGHLY RECOMMEND IT. LAUREN ROXBURGH’S
PROGRAM IS DESIGNED TO IMPROVE POSTURE, RELEASE TENSION AND STRESS, ACTIVATE
AND STRENGTHEN THE CORE, AND HEAL FROM THE INSIDE OUT. WHEN I WAS A MODEL, I
USED A FOAM ROLLER TO LENGTHEN MY MUSCLES. I’M SO EXCITED TO GET BACK INTO IT
ONCE I GIVE BIRTH! OH, AND GOOP DUBBED HER ‘THE BODY WHISPERER.’ ENOUGH SAID.
- MOLLY SIMS - ACTRESS, MODEL, AUTHOR

LAUREN’S PHILOSOPHY WILL REJUVENATE YOUR

BODY AND SPIRIT, HELPING YOU LOOK AND FEEL
LIGHTER AND BRIGHTER, REDUCING STRESS AND
TENSION, WHILE DRAMATICALLY IMPROVING YOUR
STANCE IN YOUR BODY AND ALSO IN YOUR LIFE!
- GABBY REECE - ATHLETE, AUTHOR, FITNESS LEADER

LAUREN’S FORMULA IS SURE TO BECOME THE

BODY BIBLE FOR ANYONE WHO WANTS TO
LIVE A HEALTHY, FIT, AND BALANCED LIFE.
- MELISSA RAUCH - ACTRESS

7 Day Body Reset - Meal Plan & Fat Flush | Page 7

7 DAY BODY RESET PROGRAM

PILLARS
WHAT MAKES THIS PROGRAM SO DIFFERENT IS THAT WE’RE GOING
TO USE THE FOAM ROLLER AS A SELF HEALING WORKOUT TOOL,
THEN WE ARE GOING TO NOURISH WITH THE BEAUTIFYING ‘FASCIA-
FOOD” RECIPES IN THE MEAL PLAN AND FINALLY WE’LL ADD THE
DETOX FLUSH AS YOUR SECRET WEAPON TO FLUSH TOXINS, REV UP
THE LYMPHATIC SYSTEM AND BOOST CIRCULATION. IT’S BASICALLY
A CLEANSE FOR YOUR ENTIRE BEING! AND IT’S ALL BASED ON THE
FOLLOWING 3 PILLARS:

1. MOVE

2. NOURISH

3. FLUSH

PILLAR ONE - MOVE

The moving part is easy - I’ve created a fat flushing workout that uses
the foam roller to give you a total body workout, while healing, restoring
and strengthening your fascia. It only takes 20 minutes a day and will
help oxygenate your blood while lubricating your joints, reducing
inflammation and flushing the lymphatic system.

You should already have your exercise guide in the 7 Day Body Reset
document. And if you need a foam roller to get this done, check
out my signature foam rollers. I’m also a huge fan of rebounding -
it’s the best complimentary cardio to your roller workouts during
your 7 Day Body Reset program. In fact NASA has done studies that
prove rebounding is more effective for burning fat than running! So
if you want to take your Fat Flush to the next level, I recommend you
add 20 minutes of rebounding to your 20 minute roller workout.
Rebounding also has other benefits including: boosting circulation,
flushing toxins and building bone density. Personally I love the Bellicon
Rebounder; it’s fun and easy to use and the legs fold up so you can
store it under a bed or in a closet. It’s a bit of an investment but you’ll
be using it for years and you can order my Lo Rox signature Bellicon
Rebounder from my website.
PILLAR TWO - NOURISH

This is not about crash dieting because frankly that just doesn’t work!
This is about nourishing your body and finding a balance that is
sustainable for your body and your life in the long term. It’s all
based on what I call beautifying ‘Fascia Foods’.

My 7-Day nourishing, Fascia Food Meal Plan, includes everything from

bone broth for its amino acids, to citrus and peppers for their high
vitamin C content, to herbs that boost metabolism, minerals to
decrease inflammation, to high fiber chia seeds for gut health - all
of which will help heal and restore your skin, fascia and all tissues.
More on this in the Part 2 of the document.

PILLAR THREE - FLUSH

Detoxifying is important because we’re all exposed to

environmental pollutants, cancer-causing chemicals,
preservatives, pesticides, heavy metals, and industrial waste
that can build up in our systems. The body naturally removes
impurities from the blood in the liver, where toxins are
processed for elimination. We also eliminate toxins through
the kidneys, intestines, lungs, lymphatic system, and skin.
However, when these systems are compromised,
impurities aren’t properly filtered and toxins are stored in
tissues and cells throughout the body with adverse effects
on our metabolism, behavior, immune system which can
lead to disease. My 7 Day Body Reset Fat Flush will help your
body mobilize these toxins more efficiently so that you can
eliminate them in a safe, natural and effective way.

The Fat Flush combines some of my favorite things

that you can do at home, and for the most part they’re
things that cost very little, including hydrating, dry
brushing and a few other easy and effective flushing
boosts. These are not expensive or difficult to source
and again, all the details are in Part 3 of this document.

So all you need is a foam roller (and possibly a rebounder

if you really want to go for it), a desire for transformation
and a daily commitment to yourself for the next 7 days!

But before we get into the details, I’m going to tell you how to
put the 3 Pillars together over the next 7 days, then I’m going
to give you a short background on fascia so you understand
why you’ll be doing all the things you’re going to be doing -
and why they’re going to make you feel so much better!
PUTTING IT ALL TOGETHER
Looking at the next 7 days, you’re going to need about 20 minutes
each day to complete the Move component of your 7 Day Body
Reset - and if you’re taking on the rebounding as well, you’ll need
more like 40 minutes a day. Everyone likes to exercise at different
times and there are lots of theories about when is the most
beneficial time. Ultimately the most important thing is you just
find the time to do your workouts over the next 5 days whenever
it works for you and your schedule.
Remember this is something you can come back to any time
you are feeling slow, sluggish or run down. It’s also perfect to do
before a vacation or big event where you want to feel and look
your best. So please use this as a resource as often as you like -
and I hope it serves you well over the years.
And now, some basic information on Fascia so that you
understand how and why the Fat Flush works.

Likewise cooking the Fascia Food recipes will take a little bit of
extra time and preparation. You’ll need to shop for the ingredients
before you get started and cooking new recipes always take a
little longer. But don’t worry - it’s going to be worth it! If you want
the full list of all the Fascia Super Foods plus my shopping and
kitchen guide and the 10 week Meal Plan, please check out my
10 Week TSY Transformation Program inside the Aligned Life
Studio.

Finally the Fat Flush part of the 7 Day Body Reset with also take a
little bit of extra time.
Most of the recommendations don’t take long at all, but a couple
of my recommendations will also take about 20 minutes a day.

So, you’ll be needing about an hour to an hour and a half a day to

complete the 7 Day Body Reset Program. It’s a commitment, but
you are worth it!
AN INTRODUCTION TO

FASCIA
“ W H E N THE BODY GETS WORKING APPROPRIATELY,
T H E F O R C E OF GRAVITY CAN F LOW THROUGH.
T H E N , S P O NTANEOUSLY, THE BODY HEALS ITSELF.

Ida R olf, fo u n d e r o f S t r uct ur a l I nt eg r a t i o n ”

When you are aligned properly your metabolism is more
efficient, which allows for easier weight loss and the ability
to keep that weight off. Being in correct alignment also helps
improve your posture so you stand taller, handle stress in a
calmer way, reduce chronic pain, and ultimately not only feel
younger but actually look younger too.
THE KEY TO THIS IS FASCIA
Fascia - also known as connective tissue - is a thin layer
of tissue that lies under the skin wraps every muscle
and organ in the body. If you’ve ever cut into a piece of
raw chicken or steak and seen that thin white, filmy layer,
that’s fascia. The best way to imagine fascia is to think of
a thin cling wrap-like layer that lies between the skin and
the muscles like a web. It wraps around the entire body
and every individual muscle and organ and also connects
the muscles to the bones. Within the fascial matrix
are the lymph nodes which is why rolling, rebounding, dry
brushing and the infrared sauna are incredible for flushing
toxins from your tissues.
gotten brittle and stiff. Add water (hydration) to the sponge
and it becomes supple and essentially more ‘youthful’ again.
The good news is your fascia has amazing self-healing abilities,
which is lucky because to get your body into correct alignment
you have restore your fascia. Like that dried up sponge, you
need to rehydrate the fascia to bring back it’s resilience. This
is where the roller comes in. The easiest way to explain how
rolling works is to think about a rolling pin rolling out dough.
The foam roller works in a similar way in that when you put
weight on it, the pressure you feel as you move over the
roller is working your tissue, smoothing it out and wringing
out toxins and scar tissue that build up in the fascia. This also
helps to oxygenate the blood, lubricate the joints and reduce
inflammation in the body, all while increasing flexibility and
range of motion.

In a healthy state your fascia is smooth, flexible and fluid.

But emotional trauma, injuries, inflammation, surgeries, poor
posture, repetitive strains or even just the effects of gravity
can all cause the fascia to lose its suppleness and resilience,
dry up and become thick and tight all of which pulls the body
out of alignment and allow toxins to be trapped in this layer.
Adhesions form within the stuck and blocked fascial tissue
like snags in a sweater, making our bodies feel heavy, brittle
and run down. Think of a sponge that has dried up and

7 Day Body Reset - Meal Plan & Fat Flush | Page 11

FASCIA
FOODS
The other way you can restore your fascia is with what I like
to call beautifying ‘Fascia Foods’. The old saying “you are what
you eat” actually has a lot of truth because research shows
that foods we eat can actually have a huge impact on the
health of our skin and fascia. Fascia itself is made of bundles
of collagen fibers - that means that fascia needs collagen to be
healthy, and even to survive in your body at all! And there are
several ways that different foods can be ‘fascia superstars’.

This 7 Day Fascia Food Meal Plan includes everything from

bone broth for its amino acids, to citrus and peppers
for their high vitamin C content, to high fiber chia seeds
for gut health - all of which will help heal you fascia.

For more detailed information, the full 21 Day Meal Plan and
10 weeks of recipes packed with Fascia Super Foods are part
of my TSY Transformation Program.

7 Day Body Reset - Meal Plan & Fat Flush | Page 12

 PART TWO
THE 7 DAY FASCIA FOODS MEAL PLAN
I’ve spent years developing the
recipes in this fascia foods
meal plan so it’s...

BALANCED,
TASTY AND
SUSTAINABLE

way to eat that will help you

achieve your health, vitality and
weight loss goals. What makes
it unique is that the recipes
feature foods that help to heal,
restore, revitalize and beautify
your body, especially your skin
and fascia. I call them fascia
foods.

But don’t worry.

The recipes aren’t fussy or

difficult - hey, I’m a busy working
mom so that’s the last thing I
want. The focus is on simple,
easy to prepare meals that are
delicious for the whole family.

ENJOY!

7 Day Body Reset - Meal Plan & Fat Flush | Page 14

THE 7 DAY

FASCIA FOODS MEAL PLAN

1
MONDAY
BREAKFAST TIGER NUT SMOOTHIE
LUNCH TACO SALAD
SNACK 2 CUPS OF BONE BROTH
DINNER LENTIL STEW

2
TUESDAY
BREAKFAST TIGER NUT SMOOTHIE
LUNCH ZUCCHINI ZOODLES
SNACK 2 CUPS OF BONE BROTH
DINNER RICE BOWL

3
WEDNESDAY
BREAKFAST FRITTATA
LUNCH SLIM DOWN YOGURT PARFAIT
SNACK 2 CUPS OF BONE BROTH
DINNER LENTIL STEW

4
THURSDAY
BREAKFAST TIGER NUT SMOOTHIE
LUNCH ZUCCHINI ZOODLES
SNACK 2 CUPS OF BONE BROTH
DINNER SWEET POTATO BOWL

5
FRIDAY
BREAKFAST FRITTATA
LUNCH SLIM DOWN YOGURT PARFAIT
SNACK 2 CUPS OF BONE BROTH
DINNER REJUVENATING PHO

6
SATURDAY
BREAKFAST TIGER NUT SMOOTHIE
LUNCH TACO SALAD
SNACK 2 CUPS OF BONE BROTH
DINNER SWEET POTATO BOWL

7
SUNDAY
BREAKFAST TIGER NUT SMOOTHIE
LUNCH ZUCCHINI ZOODLES
SNACK 2 CUPS OF BONE BROTH
DINNER RICE BOWL
BREAKFAST
TIGER NUT  DETOXIFYING
SMOOTHIE
Everyone knows about probiotics,
but few people realize that good
bacteria need to be fed. The
fiber that probiotics eat is called
prebiotics, and tiger nuts are high in
it. The prebiotic content of tiger nuts
makes them great for gut health,
and improving gut health means
reduced inflammation in your joints.
Almond butter’s ability to regulate
hunger hormones will keep you full
for longer than other nut butters
Serves 1
1 cup non-dairy milk
½ cup frozen banana pieces
¼ cup tiger nuts
¼ cup ice
2 tbsp cacao or cocoa powder
1 tbsp almond butter
1 scoop vanilla protein powder
¼ tsp vanilla extract
1 pinch of salt
 
Blend all ingredients together until
creamy and uniform in texture.
MINI FRITTATAS
Cleansing foods go far beyond green Serves 4
juices! This recipe is chock-full-of
nourishing ingredients that will 12 eggs
keep you going all day. Eggs contain 1 cup Chopped Spinach
½ cup Crimini or Portabella
L-cysteine, which detoxifies the liver,
¼ cup Chopped Mushrooms
garlic is rich in sulfur and cheese adds
1 Diced Red Onion
a bit more protein. Oh, and don’t leave ¼ cup Milk
out that collagen boost from eggs, ½ cup Shredded Pepper Jack
which will benefit the skin, joints and cheese
fascia! Make these ahead, store and 2 tbsp Minced Garlic
½ Red Bell Pepper
gently reheat to save time!
Pinch Red Pepper Flakes
1 tsp Sea Salt
¼ tsp Black Pepper
½ tsp Paprika
¼ tsp Nutmeg
1 tbsp Olive Oil
Preheat oven to 350 degrees and
rub olive oil into a six cup large
muffin pan.
Sauté chopped onion in the olive
oil until translucent. Add garlic,
pepper, mushrooms, spinach
and remaining spices. Stir for 2-3
minutes. Remove from heat and
let cool.
In a medium mixing bowl, whisk
milk, eggs, cheese and salt.
Evenly distribute the cooked
onion mixture into the 6 muffin
cups then top with egg mixture.
Bake until set - about 12-14
minutes (oven will vary). Serve
with dark leafy greens, perhaps
adding a dash of hot sauce. These
keep well for a few days if sealed
in an airtight container.
7 Day Body Reset - Meal Plan & Fat Flush | Page 16
LUNCH

COLLAGEN
BOOSTING
TACO SALAD
It’s important to have on-the-go
options that can be made ahead,
and this protein-heavy salad is
precisely that. With probiotics
in yogurt, spice for metabolism
boosting, and greens for collagen
production, it’s a jar full of yummy
ingredients that also serve a
purpose.

Serves 2

½ cup ground beef or turkey

¼ cup chopped celery
¼ cup chopped lettuce, romaine
2 tbsp lime juice
2 tbsp Greek yogurt
1 ½ tbsp Olive oil
1 tbsp chili powder
2 tsp hot sauce
½ tsp oregano
½ tsp cumin
½ tsp garlic powder
¼ tsp salt

In a pan over med-high heat,

brown ground beef with chili
powder, oregano, cumin, garlic
powder, and salt; remove from
heat and let cool.

In a small bowl, whisk hot sauce,

lime juice, and oil together until
combined; pour into the bottom
of a mason jar.

Layer celery, ground beef, lettuce,

and yogurt into jar; pour on
additional hot sauce if desired.

7 Day Body Reset - Meal Plan & Fat Flush | Page 17

SLIM DOWN
YOGURT
PARFAIT
This light dish is high in protein
and fiber, and it packs a fruity
punch. Use fruits that are in
season and experiment.
Matcha is anti-aging; it contains
antioxidants that trap free
radicals in the skin.
Serves 1
1 cup chopped mixed fruit
½ cup Greek yogurt
2 tsp ceremonial grade matcha
1 tsp honey to taste
In a bowl, stir matcha and
honey into yogurt
Layer fruit and yogurt mix in
a parfait glass.
GARLIC
BUTTER-Y
SLIMMING
ZOODLES
Zucchini is a hydrating food,
which both aids in feeling full and
makes fine lines less apparent.
Win-win! It also has vitamin A
and plenty of fiber. Raw garlic
has sulfur, which helps joints as it
strengthens your immune system.
Serves 2
2 cups zucchini shreds
1 tbsp olive oil
2 tsp salt for draining zucchini: you
will NOT be consuming this amount!
Actual amount consumed for dish is
about 1/3 tsp
1 ½ tsp lemon juice
1 tsp finely minced garlic
1/8 tsp ground pepper
Toss zoodles with salt in a
colander and allow to stand for
30 minutes
Drain zoodles, squeezing water
out as much as possible
In a mixing bowl, add all
ingredients and stir to combine
7 Day Body Reset - Meal Plan & Fat Flush | Page 18
DINNER
THYROID
BOOSTING
FORBIDDEN
RICE BOWL
Our use of inky dark anthocyanin-
laden ingredients continues in this
forbidden rice bowl so that we
combat the free radicals that cause
aging at various meals throughout
the day. Ginger is anti-inflammatory,
and seaweed provides iodine
needed for health thyroid function.
Serves 2
3 cups cooked black rice
2 cups cubed chicken breast
1 cup mixed seaweed salad
¼ cup chopped green onions
1 tbsp minced garlic
1 tbsp tamari sauce
1 tbsp + 1 tsp algae or other
natural oil
1 ½ tsp grated ginger
1 dash of orange blossom
water  1 red jalapeno, minced
Mix tamari, garlic, ginger,
and 1 tsp oil with chicken; let
marinate 5 minutes.
Add remaining 1 tbsp oil to
a pan over med-high heat
and cook chicken until firm,
approximately 7-8 minutes.
Mix rice with orange
blossom water and place
in serving bowl.
Place chicken top rice and
scatter green onions over.
Place seaweed salad next
to chicken.
SKIN
BRIGHTENING
LENTIL STEW
Lentils are high in fiber and they help
stabilize blood sugar. Here they’re
joined with olives for monounsaturated
fatty acids that are great for the heart,
and dried figs to add plant-based
richness. With nearly 20 grams of
protein per cup, a small amount of
lentils goes a long way, making them an
ideal plant food for weight loss.
Serves 8
4 cups vegetable stock
1 cup dry black lentils
½ bunch black kale, chopped
1 cup rough chopped black mission
figs (1 ½ cups whole)
1 cup rough chopped green olives
(1 ½ cups whole)
1 onion, chopped
1 pasilla pepper, chopped
2 tbls jarred tomato paste
1 serrano pepper, minced
3 tbls ancho chili powder
1 tbsp avocado oil
1 tsp pink salt
Place pot on med-high heat and
add algae oil.
Saute onion, peppers, garlic and chili
powder for three minutes.
Add all remaining ingredients
except the kale, cover, and bring
to a boil
Reduce heat and simmer until
lentils are cooked through, 30 mins.
Add kale and stir, simmer for
additional five minutes.
7 Day Body Reset - Meal Plan & Fat Flush | Page 19
LUNCH
REJUVENATING
SHIRATAKI PHO
(From “The Bone Broth Miracle” by Ariane Resnick,
CNC; reprinted by permission of Skyhorse Publishing,
Inc.)

Shirataki noodles are a zero calorie noodle

made from the Japanese konjac plant. They
contain fiber and are anti-inflammatory.
Bone broth is an ideal facsia food, helping
to both reduce systemic inflammation and
providing amino acids contained in collagen
and gelatin; those are the building blocks
your body needs in order to make more!
Fresh garnishes such as cilantro, scallions,
and lime round out flavor without adding
many calories.

Serves 6

6 cups of bone broth

1 pound of sirloin, very thinly sliced
2 packages of shirataki noodles
Bouquet garni bag: 2-inch piece of ginger,
2 cloves, 1 star anise, 6 peppercorns
2 tablespoons of coconut sugar
1 tablespoon of fish sauce

Garnishes: sesame seeds, cilantro

leaves, sliced scallions, lime wedges
and thinly sliced Thai chili peppers.

Cook shirataki noodles according to

package instructions and set aside.

Bring bone broth to a boil in a pot and

add bouquet garni bag.

Reduce heat to a simmer and infuse for

15 to 20 minutes.

Remove bag and add sirloin, fish sauce and

coconut sugar. Turn off heat.

Stir briefly to cook steak.

Add one cup of noodles to each bowl and

top with soup.
SOUL
SOOTHING BONE
BROTH
There’s no food better for increasing
your body’s collagen than bone
broth, because you’re essentially
consuming all of the building blocks
of collagen when you drink it. The
gelatin in it makes it gut healing,
as well as excellent for hair, nails,
skin, and joints. Doctors prescribe
it to sports teams to improve injury
recovery speed, and it also reduces
systemic inflammation.
This ratio can be used for any
quantity:
1 lb beef, chicken, lamb, or
other bones
2 stalks carrots and celery, chopped
1 onion, quartered
2 gloves garlic
1 quart water
1 tsp pink salt
½ tbsp apple cider vinegar
fresh herbs of choice
Brown bones for flavor by
roasting in a pan, or caramelizing
on the stove. Skip this step if using
cooked bones.
Add remaining ingredients and
cook for 12-24 hours in a slow
cooker, 1-2 hours in a pressure
cooker, or on the stove up to 24
hours if that can be done safely.
Strain bones, and add additional
salt to taste.
HEALTHY
CAESAR
DRESSING
A mainstay of Caesar dressing
is Worcestershire sauce, but
unfortunately it’s the opposite of
a beauty food: from the “natural
flavorings” to the GMO sugar,
it’s better avoided. There are
healthier substitutes made in the
Worcestershire style, but coconut
aminos are even better. Made
from coconut sap, they’re chock
full of minerals, B vitamins, and 16
different amino acids, the building
blocks of protein.
Serves 4
¼ cup extra virgin olive oil
3 tbsp lemon juice
2 tbsp grated parmesan
1 tbsp cider vinegar
1 tbsp minced garlic
1 tsp mustard
1 tsp coconut aminos
2 anchovies, optional
1 pinch each salt and black pepper
Blend all ingredients on low in a
blender until smooth.
Serve with chopped greens and
grilled chicken, scallops or shrimp.
7 Day Body Reset - Meal Plan & Fat Flush | Page 21
SATISFYING
SWEET POTATO
BOWL
Considered by some to be the
“world’s most perfect food” due to
attributes like a whopping 438% of a
day’s vitamin A in each tuber, sweet
potatoes work equally well in savory
dishes despite their dessert-ready
sweetness. Parmesan and chickpeas
add protein to the fiber-rich dish.
Chickpeas are also high in folate,
which helps the body produce red
blood cells. Since red blood cells get
damaged and regenerate less with
age, folate is an anti-aging bonus.

Serves 2

2 cups salad greens

1 cup cooked sweet potatoes
1 cup cooked garbanzo beans
2 tbsp chopped fresh basil
3 tbsp feta cheese
1 tbsp extra virgin olive oil
1 tbsp apple cider vinegar
¼ tsp salt
1 pinch black pepper

Mix all ingredients together In a bowl, and

serve warmed or chilled.
PART THREE
THE FAT FLUSH
7 DAY BODY RESET PROGRAM

FAT FLUSH
PROTOCOL
The third part of the 7-Day Body Reset is the Fat Flush Protocol. I recommend that you integrate as many of these things into
your life as you can. Remember, these are suggestions - so experiment a little with what feels good for you. Part of doing the
Fat Flush is learning to listen to your body. If you’re feeling better after 7 days - and I know you will be - then I suggest you start
to make these part of your everyday life. Just remember to check in with your Doctor if you are taking any medications or have
any health issues before you start.

7 Day Body Reset - Meal Plan & Fat Flush | Page 24

HYDRATE
EVERYDAY
I like to start each day with a large glass of water with
either the juice of half a lemon or a teaspoon of apple
cider vinegar. This helps to alkalize the body which is
important as many foods such as sugars, processed
foods, grains and drinks like coffee or sodas can push our
bodies into a more acidic state. During the day keep up
the water intake - I carry a bottle of alkaline water with me
throughout the day. Keeping well hydrated is a great way
to flush toxins and I recommend that you drink 2/3rds
of your bodyweight in ounces each day. So if you weigh
145 pounds, drink about 97 ounces of water (or nearly 3
liters) a day. It’s also a good idea to drink a glass of water
before a meal - it will help you digest better and feel fuller
sooner so you don’t overeat.
Also, celery juice is fantastic for hydration, flushing toxins
from the body, reducing bloating, improving digestion,
losing weight, relaxing the nervous system and can even
help with skin issues. Just wash one bunch of celery, press
in your juicer or you can blend the celery in a Vitamix
with a bit of water and strain. Drink immediately for the
best result.
ROLLING & REBOUNDING
MORNING OR EVENING
As outlined in the Move Pillar, Rolling will hydrate your
connective tissue and build long and lean strength while
Rebounding will help you mobilize the toxins and flush fat.
MAGNESIUM SALT
BATHS EVENING
Magnesium is present in over 300 enzyme systems in
the human body, regulating blood pressure, synthesising
proteins, and monitoring muscle and nerve functions
– but it’s been estimated that up to 80% of people are
deficient in magnesium. Incorporating Magnesium into
your everyday health routine can help alleviate all kinds
of ailments from chronic pain to insomnia and even skin
conditions.
Because the skin is the body’s largest organ it has
an amazing ability to absorb, filter toxins, and deliver
nutrients to the body. This means adding magnesium
salts to your bath is a great way for your skin to absorb that
much-needed magnesium. It also has the added benefit
of promoting detoxification because toxins that are
not completely removed by the liver may be eliminated
through our skin via our sweat, and the magnesium helps
draw them out. If you can, I recommend having a bath
with magnesium salts 3 times a week before bed.
I recommend the Natural Calm Bath salts. Simply put
a spoonful in your bath and if you want really want to
pamper yourself, add a scented candle and some
soothing music
7 Day Body Reset - Meal Plan & Fat Flush | Page 25
 7
THE DAY
BODY
RESET
LO’S FAVES

Lo Rox Aligned Roller

Bellicon Rebounder

Detox herbal tea

Magnesium Powder

Vegan Protein Powder

Collagen Powder

Maca Powder

Pure Synergy Digestive Enzymes

Magnesium Bath Salts

Activated Charcoal

Dry Brush Gloves

“LAUREN’S PHILOSOPHY WILL REJUVENATE

YOUR BODY AND SPIRIT, HELPING YOU LOOK
AND FEEL LIGHTER AND BRIGHTER,
REDUCING STRESS AND TENSION, WHILE
DRAMATICALLY IMPROVING YOUR STANCE
IN YOUR BODY AND ALSO IN YOUR LIFE!”
 YAY - You did it! Make sure to tag me @loroxburgh & use the hashtag
#AlignedLifeStudio so I can follow along, like, and regram your progress!

7
THE DAY
BODY
RESET
@LOROXBURGH | WWW.LAURENROXBURGH.COM