This page contains information to help you with planning your health retreat at Fresh Start. We’ll discuss what to eat in the weeks before you arrive, what to wear and pack, and much more. If you still have questions after reading this, feel free to contact us. We want your visit to be stress free and completely relaxing.

Planning Your Stay

Nutritional Preparation

Preparing for your cleanseTo make your program as smooth and productive as possible, we recommend that you prepare by following a diet of natural foods for 2 to 3 weeks prior to the beginning of your program. This will assist your body in gaining the healing momentum and minimize any symptoms relating to detox and healing process.

(Note: After you have registered, we will send you detailed Preparation Guidelines).

A diet of natural foods consists of plant foods eaten as close as possible to the state they grow in nature. These include: fresh fruits, vegetables, greens, unroasted nuts and seeds, sprouts from grains, legumes and seeds.

Plan your menu so that you eat about 80% fresh and 20% cooked foods.

Avoid sugary desserts, salty snacks, meat and fish (if you can, avoid all animal products: eggs, dairy, shellfish), as well as carbonated beverages, coffee and black tea.

Examples of healthy foods include:

  • cooked brown rice
  • potatoes cooked in peels or baked
  • whole grain pasta, beans
  • corn meal
  • millet
  • quinoa
  • salad from fresh vegetables and greens
  • avocado
  • tomatoes
  • lettuce
  • sprouts
  • whole grain bread
  • fruit salad with fresh raw fruit
  • green or fruit smoothie
  • dry fruit
  • fresh nuts
  • cabbage
  • homemade sauerkraut (without vinegar)
  • beet salad
  • baked pumpkin
  • any vegetable soup made from scratch
  • nut milk

For at least two weeks prior to your program we suggest that you drink 2 liters of room temperature purified water daily (not later than 30 min before and not earlier than 2 hours after a meal, since drinking with meals dilutes digestive juices and interferes with digestion).

Sip the water slowly throughout the day rather than gulping it all at once. This will provide your body with a constant flush. Adding freshly juiced lemon to water will help alkalize your body and will make it easier to drink.

Every morning, eat a handful of raw unsalted pumpkin seeds on empty stomach, chewing them thoroughly (this is a good parasite cleanse).

Every day, eat either a large bowl of dark green leafy vegetables or a fresh fruit salad. Remember, the darker the green the more nutrients there are in that vegetable. (Feel free to add some young dandelion leaves, alfalfa, kale, Swiss chard, water cress, carrot tops, beet tops, romaine lettuce, bok Choy, dill, cilantro, etc. Variety is very important. Lettuces are great too, as long as they are mixed with at least three other varieties.)   Another delicious alternative is 1 cup of a green smoothie a day (it is best to eat smoothies on an empty stomach 30 minutes to 1 hour before a meal).

For a week prior to the program, eat only melons for supper (honeydew, cantaloupe, watermelon, etc.). This will ease the load on the digestive tract, which will allow your body to redirect its energy towards cleansing, as well as help the kidneys and blood to start cleansing.

Do not eat after 7 p.m.

During the week before the program, we request that you go to bed before 9:30 p.m. Your body needs to create energy reserves ahead of time and it does it best before midnight. The more energy you have stored away, the more effectively your body will work during the cleanse.

Envision getting better, look forward to feeling great, enthusiastically anticipate the turn-around in your life.

Note: If any of the recommendations above conflict with prescribed medications or are not desirable because of your health condition (for example, diabetes), please consult your physician.

What to Wear

During the program many people feel colder than usual, because their body redirects energy from heating itself to cleansing and healing of tissues and internal organs. Take this into consideration when packing clothes for your stay. A pair of socks from real wool and in cooler season a wool sweater are some of the best items to take along, since most synthetic materials and cotton cannot provide similar warmth, when you feel cold on the inside. Choose comfortable and casual clothes, and plan to dress in layers for comfort in fluctuating outside temperatures. Take some warm, loose clothing, such as sweat pants and a warm waterproof coat.

Also take into consideration that there are quite a few rainy days on the Island, so do not forget waterproof shoes and a rain coat, no matter what season you come.

As a guideline, here are average outdoor temperatures in the area:

  • Winter:     +5 to +10 C/ 40 to 50 F, sometimes can go down to -11 C/7 F
  • Spring:     +13 to +17 C/ 55 to 62 F
  • Summer:  +20 to +23 C/ 67 to 74 F, sometimes can go up to +30 C/86 F
  • Fall:          +7.5 to +19.5 C/ 46 to 67 F

What Else to Pack

These are other items that you may wish to bring to ensure a comfortable stay:

  • Outdoor shoes for walking
  • Indoor Shoes or non-slip slippers for inside the building
  • Runners for indoor fitness classes
  • Comfortable active wear for yoga and fitness
  • Swim suit/trunks for steam bath
  • REQUIRED – Thongs or non-slip shoes for steam bath
  • Please bring adequate clothing for your stay. Self-serve laundry room is available at the hotel.
  • Personal Journal. We provide all handouts for lectures and sharing materials.
  • Though all bedding is provided, if you would be more comfortable with your own pillow, please feel free to bring it
  • As our program is very structured, it would be helpful for you to bring your watch
  • Raincoat and water proof hiking shoes and an umbrella
  • Hot water bottle – if desired for your comfort (optional)


Please do NOT wear any fragrances such as perfume, cologne, after-shave, essential oils, and aromatherapy. We want to be sensitive to all our guests and team members who have allergies to fragrances.

Computers/Cell Phones

We create a “hakuna matata” (no worries) environment to assure the maximum benefits received from the healing experience, including its emotional and mental aspect, without which it would not be complete. With that purpose in mind we request you to have cell phones off most of the time and not to bring laptops with you, unless you absolutely have to.

We understand that you may once in a while want to talk with your family over the phone. We highly suggest to leave the cell in your room and check messages or call once or twice a day, rather than having it on you all the time. This will give you a chance to experience a cell phone detox, which most of our guests enjoy so much.  Without constant ringing around you, you and your group will rest so much better and will feel at least, for once, free of the constant demands of having to be available to the surrounding world at any given moment.

Our main educational and program area is digital-free. We ask that the guests do not bring their digital devices into this space. It is essential for ensuring peaceful and most restorative environment. Note: The FS staff will use computers and cell phones for lecture presentations, instructional videos, inter-team communications and other service delivery processes.

You might be wondering why we suggest to abstain from the computer work during the retreat? In order for your mind to focus on healing, it has to have the least possible amount of distractions, to allow your eyes and brain rest. If you have to continue doing your business while on a health program, think twice whether you are actually getting the return on the investment, in terms of your health.

Let your mind, eyes and body rest from the computer. Give yourself a break. You deserve it.

Note: If you do choose or absolutely have to bring your equipment along, you have complete freedom to use it as necessary.

Sightseeing Plans

If you are visiting or sightseeing on the island, plan those activities for after, rather than before or during, the program.

Your Health Retreat Will Be a Life-Changing Experience