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The BMS Renew

Welcome to the Body-Mind-Soul Renew program! This menu complements the first three BMS programs, Reset, Restore, and Revive. All of these programs (not cleanses nor detoxes), help your body transition from season to season with high-quality nutrition, movement and rest, and some easy wellness practices. BMS Renew is for you to return back to anytime throughout the year, whenever you need to tune in, and whenever you’re looking for a delicious way to support yourself.  

You can enjoy the Renew recipes over a minimum of three days (add recipes from the BMS Reset, Restore, or Revive for variety!), and go for as long as your body feels comfortable. For most, removing dairy, animal proteins, most grains and legumes, while increasing fruits and veggies will be a big shift. So go slow and honour your body, mind, and soul’s needs – they always come first!

The best way to approach this menu is by setting a realistic goal for the number of days you’d like to go for, then choose the recipes that excite you the most. Prepare some of them ahead of time (at least for one day), so that everything is ready for when you need to eat. There is nothing worse than being hungry and not having anything on hand! I set myself up for success by prepping my juice ingredients ahead of time so that when I’m ready I can simply just juice, as well as having the Spicy Cream of Greens Soup at the ready to heat up, or even a Sweet Potato Pie Smoothie blended and in the fridge to sip. Prepping ingredients for the smoothies and juices ahead of time also is a great way to set yourself up for ease and flow! 

As far as quantity goes, make sure you eat however much allows you to feel satiated — this menu is not about deprivation! Don’t be afraid to increase your portion sizes, since most of these foods are not as calorie-dense as the ones you’ve likely swapped out, and your body will take time to get used to that. It’s essential to really tune in and obey your hunger signals. This is not a diet, and the goal is not to lose weight. Instead, we’re focusing on fresh, whole foods, full of nutrients and fibre, that will help support your entire being.

Before Beginning

It’s important to be in relatively good health – however that looks for you – before embarking on this journey. For people who menstruate, I suggest starting at mid-cycle, around your follicular or ovulation time. It’s also important to start removing some of the foods and ingredients that aren’t on the list, a few days before beginning. If you’re used to drinking caffeinated beverages (like coffee, black and green tea, soda, “energy” drinks etc.), and eating simple sugars and refined carbohydrates, weaning yourself off of these things gradually is a lot easier than stopping altogether. Make a plan for how you’re going to do this. Maybe it’s drinking one less caffeinated beverage a day until you’re at zero, then beginning the program. I also suggest increasing your vegetable intake in the prep phase, since this will prime your digestive system for the surge of fiber coming its way!

BMS Renew Success Tips

  • Drink plenty of water, filtered if possible. Aim for 2 litres / quarts a day. You can also enjoy herbal teas, but they don’t count as water, FYI. 
  • If you have a slow juicer (masticating or twin-gear) you can juice up to 72 hours ahead of time, storing the juice in the fridge. If you have a centrifugal juicer, you’ll want to consume the juice fresh, within 3-4 hours of making it.
  • Remove temptation foods from the fridge and pantry. If you don’t have it around, you’re less likely to eat it!
  • Get a family member or friend involved! Changing your habits is easier when you have support.
  • Go easy on the exercise. Choose uplifting, nourishing, and reviving movement that you enjoy. Take a walk, try a dancing yolates program with Mikkala or do some gentle stretches. 
  • Get outside. Spend time in nature during this period, to breathe the fresh air, look at something beautiful, tune into your senses, and enjoy. 
  • Prioritize sleep. Because your system will be overhauling a lot, getting a minimum of 7 hours a night (8-9 is even better!) is essential to the success of the program. Bonus points for naps 😉


If you want to take this practice a step further, add a daily journaling session. Every morning or evening (or both!), write down how you’re feeling in your Body, Mind, and Soul. You can write down long, reflective paragraphs, or just descriptive words. It’s up to you. This is a simple way to tune into yourself (which is why you’re doing this in the first place!), and see if there is anything you notice: patterns in thoughts or behaviour, physical sensations, feelings, dreams, or desires. Enjoy the process.

Transitioning Out

It’s really important to be mindful of the way you come out of the BMS Renew program. Although it may be tempting to “reward” yourself with a trip to the drive thru, remember that your body is in a very sensitive place, and other foods need to be reintroduced slowly. I recommend starting with one thing at a time (whole grains at breakfast, an egg at lunch, or beans at dinner), and really taking the time after eating to notice how you feel. Many people gain insight into food sensitivities that they didn’t even know they had, when reintroducing them back into their diet. Keep a journal to write down any symptoms you experience post-meal, such as gas, bloating, headache, brain fog, sleepiness, or hyperactivity. Continue to keep your favourite BMS Renew recipes in your diet for a few days afterwards to ease the transition, supplementing with the foods you wish to eat moving forward.

I hope you take pride in the fact that, by choosing to participate in this, or any of the BMS programs, you are actively nourishing yourself on a very deep level. Acknowledge the loving care you are giving to yourself; a gift from you, to you, for you. Enjoy the positive aspects that arise from this experience, and see the challenges as opportunities for growth, learning, and healing. You can take part in this as many times as you like (once a month, once a season, once a year), and use it as a tool to regain balance whenever you need it, letting your body, mind, and soul be your guide. 

The BMS Renew Recipes

The BMS Renew Shopping List


Fruits & Veggies

  • 4-6 medium sweet potatoes
  • 2 apples
  • 2 bunches dino / lacinato kale
  • 2 crowns broccoli
  • 1 large head celery
  • 3 avocados
  • 2 medium cucumbers
  • 1 pint grape or cherry tomatoes
  • 2 bell peppers, not green
  • 2 onions
  • 1 head garlic
  • 1 hand ginger
  • 2 bunches parsley
  • 2 bunches cilantro
  • 1 small bunch mint, if desired
  • 1 small bunch green onions
  • 2 limes
  • 4 lemons


  • ¼ cup tahini
  • cacao nibs
  • pecans
  • maple syrup
  • coconut oil
  • 2 dates, pitted
  • cold-pressed olive oil
  • ½ cup sesame seeds
  • tamari

Spices & Seasonings

  • fine sea salt
  • cayenne pepper, ground
  • cinnamon
  • vanilla