Cleanse 101

Doing a cleanse is a great way to jump-start your metabolism, reset your tastebuds, help relieve built-up toxins, as well as cool an inflamed system. Cleanses can seem overwhelming and scary, however with proper planning and done the right way, you will feel satisfied and rejuvenated while keeping blood sugar in balance. I typically recommend cleanses be done in warmer months, however many like to start their new year with them. So if you choose to do it in the winter be sure to incorporate broths and soups. They can be done two times a year and done in as little as 3 days or as many as 7, it is important to listen to your body and do what feels comfortable for you.

The Basics

A cleanse should not consist of juice alone, for most people, this is just not enough and can leave you feeling hungry and your blood sugar imbalanced.  Incorporating smoothies that have good fats and extra protein, large salads, seeds, nuts, and raw veggies can help you feel satisfied.  The goal is not to starve yourself and be hungry, so If you are feeling hungry add 3-6 oz of wild fish or grilled/roasted/steamed chicken to lunch and dinner, or eat up to one full avocado daily in your smoothie or snack.  The idea is to eat foods that are easy for your system to digest, giving it a break and time to reset.  Be sure to still avoid any foods you may have sensitivities to. Include veggies and herbs that support your liver such as cruciferous veggies and cilantro. When breaking your detox gradually return back to your normal diet, eating lighter proteins, while still incorporating your green drinks.  Gluten, dairy, grains, legumes, high starch veggies such as white potatoes, sugars, and highly processed foods should be avoided completely. Be sure to still be mindful of drinking enough water and fluids including herbal teas. (Check out Environmental Workings Group, EWG’s, clean fifteen and dirty dozen, and choose fruits and veggies that are clean, as you wouldn’t want to be consuming high pesticide produce while trying to do a cleanse!).

Mornings

Start each morning with 16oz of warm water with fresh lemon and 1 tsp apple cider vinegar and green juice. Try your best to avoid Coffee however if you can’t, keep consumption to 1 cup day a day without creamers or sweeteners and choose an organic coffee, you can also add some Ceylon cinnamon to your coffee.

Smoothies

Smoothies are a great breakfast food and an opportunity to incorporate good fats and protein that will help keep you feeling full all morning. Your smoothie should include protein, fat, and fiber. Making a thicker smoothie, and one that has some chew to it (think little pieces of almonds or hemp seeds), will help your stomach feel full, you feel satisfied, and help regulate ghrelin (this is your hunger hormone). The added fat and protein help your stomach empty slower making you feel fuller longer.

Foods to include:

· 8-10 ounces of coconut milk or unsweetened almond milk, coconut water, or nut-based unsweetened Keifer/probiotic drink like this one.

· A full serving of grass-fed whey, hemp protein, or bone broth protein.

· Fruit: 1 cup of any type of berry or 1/2 a banana (make sure it is not too ripe, look for bright yellow with some green).  Dates are also a great addition instead of berries.

· Handful of a leafy green

· Teaspoon of coconut oil, coconut butter, or extra virgin olive oil

· Chia seeds, flax seeds/ground flax, raw coconut, or hemp seeds.

· Spices such as cinnamon, vanilla, turmeric, nutmeg.

· Beets, avocados.

· Cashews, walnuts, or almond slivers.

· Raw Cocoa

 Juices

Juices are great to have as a snack or in addition to lunch. 12 oz, twice a day is what you should strive for. Veggies to include:

· Leafy greens such as kale, spinach, romaine lettuce, dandelion green leaves

· Herbs such as parsley, basil

· Roots such as ginger, turmeric, and burdock

· Colorful veggies such as carrots, celery, beets, sweet potatoes

· Low glycemic fruits such as green apples, pears, oranges, grapefruit

· Cucumbers, lemons, limes

If you do not have time to make your own juice there are plenty of places to buy your juice, try to incorporate a mix of green juices and red beet-based juices into your repertoire.

Snacks (up to 2/day)

Snacks of raw veggies cut up such as celery, carrots, asparagus, with a pesto dip that incorporates garlic, herbs, and high-quality oil such as EVOO. Plus 12 oz of green juice, 1/4-1/2 of avocado if needed.

Salads

Salads can be eaten for lunch or dinner, and when necessary 3-6 oz of wild fish or steamed/grilled/baked chicken can be added.  When building your salad incorporates mixed greens, nuts/seeds, herbs such as mint, basil, cilantro, and parsley. Added bonus of cabbage, fennel, and avocado can help boost your salad.  Keep dressings simple, with extra virgin olive oil/avocado oil, lemon juice/apple cider vinegar, garlic, and some pink Himalayan sea salt. 3 cups of greens is a good base to start building. Use high-quality oils, raw seeds, and high-quality salt. Mix up your greens and incorporate ones like arugula, kale, spinach. Onions, leeks, shallots, and green onions are also great immune-supporting, detoxing additions.

Soups

Soups can be eaten for lunch or dinner and is a great opportunity to include a wide array of veggies, herbs, and spices.  Choose soups that incorporate cruciferous veggies, good oils, onions, garlic, and organic broths.  Cold raw soups are also a great option. Soups can be consumed at room temperature or heated low, not too hot. Bases of coconut milk and soaked cashews can help make a creamer soup. Try to make it as nutrient-dense as possible!

 My Favorite Morning Smoothie:

• 8 oz probiotic cashew milk (can sub coconut milk or almond milk)

• 1 scoop of chocolate bone broth/hemp/whey protein (alternately you can use a vanilla or plain and add 1 tbs of raw cacao powder)

• 1/2 frozen banana

• 1 tbs chia seeds

• 2 tbs slivered almonds

• 1 cup frozen spinach

• 1 tbs coconut oil

• 1 cup ice

Sample Day:

• Water & Green Juice

• Breakfast: Smoothie

• Snack: Some raw veggies dipped in 1/2 an avocado mashed together with some garlic and a squeeze of lemon

• Lunch: Large Salad with 3 oz of wild salmon. Incorporate seeds, herbs and, crunchy veggies, and dressed with EVOO & Lemon

• Snack: Red juice (beet-based)

• Dinner: Vegetable soup with riced cauliflower and 4 oz of shredded steamed chicken

• Chamomile tea before bed

Have you ever done a cleanse before? How did you feel after? I would love to hear from you. If you are looking for some support to get started, contact me, and lets chat.