A Sample Week's Menu, Flushing it Out, and Grocery List
ShawtyLatina
Posts: 160 Member
Wellness Warriors,
Remember that the following is a guideline from the author, not a prescription. So there's room to play. Overall... The mornings are about juicing so that we allow our bodies just a little more time to continue the cleanse and healing process that it started through the night. Then the rest of the day is about proactively giving our temples good stuff, so that it has the ammunition to fight the toxin war while we sleep. And the cycle continues, until the seventh day where we focus on doing a grand sweep of the house and then flushing it all out.
And do remember that this is a cleanse, not a fast nor a diet. So it's not about starving ourselves like a fast, nor is it a regular looking menu like a diet provides. It's the happy balance, somewhere in the middle. Again... I will provide ALL the recipes mentioned in the sample menu. So please be sure to friend me so that you can have access to my blog. So here we go...
DAY 1
Upon rising:
The Metabolism Boost (a glass of warm water with cayenne pepper, lime or lemon juice fresh squeezed, and either stevia or organic maple syrup)
Herbal teas (organic if you can)
This is the same everyday, even on the fast day.
BREAKFAST
Green juice, followed by fresh berries or 1 green apple
LUNCH
Tofu Eggless Salad
Gluten Free Bread
SNACK
Apples, pears, or celery sticks with almond or cashew butter
DINNER
Thai "peanut" sauce vegetables with quinoa
Shaved Kale Avocado Salad
DAY 2
UPON RISING
the usual
BREAKFAST
Green Guru Smoothie
LUNCH
Mexican Pilaf
Large Salad with tons of goodies and your choice of dressing
SNACK
Hummus with gluten free crackers
DINNER
Terriyaki Tofu
Cabbage Hemp Salad
DAY 3
UPON RISING
the usual
BREAKFAST
Green Juice till noon
Vanilla Chai Tapioca Pudding if you need more fuel
LUNCH
I Am Loved Nori Rolls
Ginger-Lemongrass Miso Soup
SNACK
Green Juice
10-15 Almonds
DINNER
Roasted Tomatoes Stuffed with Pine Nut Spinach Pate and Young Dill
Mediterranean Quinoa Salad with Capers
DAY 4
UPON RISING
the usual
BREAKFAST
Apple Sprout Smoothie
Optional sprouted grain cereal with nut milk or seed milk
LUNCH
Tomato wild rice soup
Simple Mediterranean salad with caper berries
SNACK
Green Juice
10 - 15 Almonds
DINNER
Buddha Bowl
Marinated Sea Vegetables
Miso Broth with Zucchini Somen and Sh*take mushrooms
DAY 5
UPON RISING
the usual
BREAKFAST
Urban Zen Juice till noon
Gluten-free toast with avocado and sea salt (if desired)
LUNCH
Olive Quesadillas
Large salad with tons of goodies and your choice of dressing
SNACK
Veggie crudites with hummus, bean dip, or dressing
DINNER
Woodstock peace salad with choice of dressing
Southwest black bean and roast sweet potato burger
DAY 6
UPON RISING
the usual
BREAKFAST
Green Juice till noon
Sexy Seed cakes (if needed)
LUNCH
Choosing Raw "peanut" noodles with steamed veggies (sprinkled with sea salt, bragg's apple cider or oil and lemon)
SNACK
Green Juice
1 - 2 Brown rice cakes with raw almond butter
DINNER
Asian Medley
Palak Paneer
DAY 7
UPON RISING
the usual
Happy Fasting the rest of the day
This means:
green drinks, vegetable juices, purified water, and herbal teas
The fasting will allow any potential toxins that we've swept out to actually be flushed out. It's like changing the oil in the car before it causes the engine to fail because its old and rotten.
Which brings me to the flush.
There are 3 options to get rid of the gunk...
The most extreme... A colonic (self administered or professional. If you've done this before and know how, then God bless. Lol. I personally don't have the funds to expend, so I'll be going for the next option.
The low cost but extremely effective... Upon waking on day 8 on an extremely empty belly (if you head out to work or the gym, you wanna be sure you give yourself at least an extra hour to do this), microwave a quart of purified water until it's slightly warm, kind of like the temp of tea. Then stir in a tablespoon of fine sea salt. Once the salt is dissolved, drink it all. I would either suggest guzzling or drink through a straw to minimize the ordeal. Then sit. Sit and wait. In about 20 to 30 minutes, be ready to hit the bathroom. When you feel the stomach rumble, your body is about to purge all the crap you've piling in your intestine. Warning, it may take a couple of trips. You may think you're done, but your body may tell you differently. If for some reason you're body isn't making the move, you can push it along by drinking more plain purified water. Usually the extra volume of water will get it going.
The low cost and gentle... The night before, after you've eaten everything for the day and have rested your digestive track for about an hour, drink a cup or two of an organic senna tea. My favorite is the Chocolate Smooth Move. Then in the morning, be prepared to gently let it out with a trip or two to the bathroom.
If you want to keep the flush part as a constant during the cleanse, you can have a cup of the tea every other night as well. Just be sure you leave time in the morn for the bathroom ritual.
Based on the above menu... Here's a sample grocery list. Remember that there's room to play. So I tried to include as much as I could, trying to provide options that would speak to our diverse palettes. Everything is not required though. In almost all the recipes, substitutions can be made. Our goal is to stock our pantries and crispers with the things off the list that we like. Some things like the tofu, beans, etc, you'll need for the nutritional value, but for the most part, there's a LOT of wiggle room.
CONDIMENTS/HERBS
sea salt (fine grain for the flush)
sea salt (celtic if you want great tasting seasoning - totally optional. you could use the same flush salt for your seasoning)
cayenne pepper
pepper
parsley
mint
dill
basil
VEGGIES
kale
celery
broccoli
ginger root
romaine
fennel
scallions
cucumber
red/yellow pepper
green pepper
baby spinach
arugula
cabbage
garlic
onions
carrots
tomatoes
corn
jalapeno
radish
FRUITS
lemon
limes
apples
avocado
pears
bananas
dates
GRAINS
quinoa
millet
amaranth
wild rice (sprouted if possible)
brown rice
NUTS/SEEDS
pine nuts
almonds
goji berries
pumpkin seeds
sesame seeds
walnuts
flaxseeds
chia seeds
hemp seeds
PANTRY ITEMS
coconut oil
coconut water
agave syrup
maple syrup
stevia
oil cured olives
hemp seeds
tahini
firm tofu
silken tofu
Dijon mustard
nutritional yeast
vegan mayonnaise
olive oil
flax oil
apple cider vinegar
shoyu
toasted sesame oil
canned beans
seaweed sheets
almond butter
rice vinegar
carob powder/cocoa powder
Remember that the following is a guideline from the author, not a prescription. So there's room to play. Overall... The mornings are about juicing so that we allow our bodies just a little more time to continue the cleanse and healing process that it started through the night. Then the rest of the day is about proactively giving our temples good stuff, so that it has the ammunition to fight the toxin war while we sleep. And the cycle continues, until the seventh day where we focus on doing a grand sweep of the house and then flushing it all out.
And do remember that this is a cleanse, not a fast nor a diet. So it's not about starving ourselves like a fast, nor is it a regular looking menu like a diet provides. It's the happy balance, somewhere in the middle. Again... I will provide ALL the recipes mentioned in the sample menu. So please be sure to friend me so that you can have access to my blog. So here we go...
DAY 1
Upon rising:
The Metabolism Boost (a glass of warm water with cayenne pepper, lime or lemon juice fresh squeezed, and either stevia or organic maple syrup)
Herbal teas (organic if you can)
This is the same everyday, even on the fast day.
BREAKFAST
Green juice, followed by fresh berries or 1 green apple
LUNCH
Tofu Eggless Salad
Gluten Free Bread
SNACK
Apples, pears, or celery sticks with almond or cashew butter
DINNER
Thai "peanut" sauce vegetables with quinoa
Shaved Kale Avocado Salad
DAY 2
UPON RISING
the usual
BREAKFAST
Green Guru Smoothie
LUNCH
Mexican Pilaf
Large Salad with tons of goodies and your choice of dressing
SNACK
Hummus with gluten free crackers
DINNER
Terriyaki Tofu
Cabbage Hemp Salad
DAY 3
UPON RISING
the usual
BREAKFAST
Green Juice till noon
Vanilla Chai Tapioca Pudding if you need more fuel
LUNCH
I Am Loved Nori Rolls
Ginger-Lemongrass Miso Soup
SNACK
Green Juice
10-15 Almonds
DINNER
Roasted Tomatoes Stuffed with Pine Nut Spinach Pate and Young Dill
Mediterranean Quinoa Salad with Capers
DAY 4
UPON RISING
the usual
BREAKFAST
Apple Sprout Smoothie
Optional sprouted grain cereal with nut milk or seed milk
LUNCH
Tomato wild rice soup
Simple Mediterranean salad with caper berries
SNACK
Green Juice
10 - 15 Almonds
DINNER
Buddha Bowl
Marinated Sea Vegetables
Miso Broth with Zucchini Somen and Sh*take mushrooms
DAY 5
UPON RISING
the usual
BREAKFAST
Urban Zen Juice till noon
Gluten-free toast with avocado and sea salt (if desired)
LUNCH
Olive Quesadillas
Large salad with tons of goodies and your choice of dressing
SNACK
Veggie crudites with hummus, bean dip, or dressing
DINNER
Woodstock peace salad with choice of dressing
Southwest black bean and roast sweet potato burger
DAY 6
UPON RISING
the usual
BREAKFAST
Green Juice till noon
Sexy Seed cakes (if needed)
LUNCH
Choosing Raw "peanut" noodles with steamed veggies (sprinkled with sea salt, bragg's apple cider or oil and lemon)
SNACK
Green Juice
1 - 2 Brown rice cakes with raw almond butter
DINNER
Asian Medley
Palak Paneer
DAY 7
UPON RISING
the usual
Happy Fasting the rest of the day
This means:
green drinks, vegetable juices, purified water, and herbal teas
The fasting will allow any potential toxins that we've swept out to actually be flushed out. It's like changing the oil in the car before it causes the engine to fail because its old and rotten.
Which brings me to the flush.
There are 3 options to get rid of the gunk...
The most extreme... A colonic (self administered or professional. If you've done this before and know how, then God bless. Lol. I personally don't have the funds to expend, so I'll be going for the next option.
The low cost but extremely effective... Upon waking on day 8 on an extremely empty belly (if you head out to work or the gym, you wanna be sure you give yourself at least an extra hour to do this), microwave a quart of purified water until it's slightly warm, kind of like the temp of tea. Then stir in a tablespoon of fine sea salt. Once the salt is dissolved, drink it all. I would either suggest guzzling or drink through a straw to minimize the ordeal. Then sit. Sit and wait. In about 20 to 30 minutes, be ready to hit the bathroom. When you feel the stomach rumble, your body is about to purge all the crap you've piling in your intestine. Warning, it may take a couple of trips. You may think you're done, but your body may tell you differently. If for some reason you're body isn't making the move, you can push it along by drinking more plain purified water. Usually the extra volume of water will get it going.
The low cost and gentle... The night before, after you've eaten everything for the day and have rested your digestive track for about an hour, drink a cup or two of an organic senna tea. My favorite is the Chocolate Smooth Move. Then in the morning, be prepared to gently let it out with a trip or two to the bathroom.
If you want to keep the flush part as a constant during the cleanse, you can have a cup of the tea every other night as well. Just be sure you leave time in the morn for the bathroom ritual.
Based on the above menu... Here's a sample grocery list. Remember that there's room to play. So I tried to include as much as I could, trying to provide options that would speak to our diverse palettes. Everything is not required though. In almost all the recipes, substitutions can be made. Our goal is to stock our pantries and crispers with the things off the list that we like. Some things like the tofu, beans, etc, you'll need for the nutritional value, but for the most part, there's a LOT of wiggle room.
CONDIMENTS/HERBS
sea salt (fine grain for the flush)
sea salt (celtic if you want great tasting seasoning - totally optional. you could use the same flush salt for your seasoning)
cayenne pepper
pepper
parsley
mint
dill
basil
VEGGIES
kale
celery
broccoli
ginger root
romaine
fennel
scallions
cucumber
red/yellow pepper
green pepper
baby spinach
arugula
cabbage
garlic
onions
carrots
tomatoes
corn
jalapeno
radish
FRUITS
lemon
limes
apples
avocado
pears
bananas
dates
GRAINS
quinoa
millet
amaranth
wild rice (sprouted if possible)
brown rice
NUTS/SEEDS
pine nuts
almonds
goji berries
pumpkin seeds
sesame seeds
walnuts
flaxseeds
chia seeds
hemp seeds
PANTRY ITEMS
coconut oil
coconut water
agave syrup
maple syrup
stevia
oil cured olives
hemp seeds
tahini
firm tofu
silken tofu
Dijon mustard
nutritional yeast
vegan mayonnaise
olive oil
flax oil
apple cider vinegar
shoyu
toasted sesame oil
canned beans
seaweed sheets
almond butter
rice vinegar
carob powder/cocoa powder
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Replies
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You mentioned going organic, if possible. PAN (Pesticide Action Network) highlights "the Dirty Dozen" (and "the Clean 15") which should always be purchased ORGANIC b/c they retain the highest levels of pesticides. In the pantry list above, the following are part of the Dirty Dozen and should be purchased organic, if at all possible:
Celery
Apples
Sweet peppers
Kale
Spinach
Blueberries
Lettuce0 -
Ahh yes. Good point and great catch. I'll include a separate post on the full list of both the dirty dozen and the clean fifteen. BTW... You're awesome! Keep the wisdom sharing a-coming!
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I am so glad that I can eat canned beans! YES! I will probably not be trying a lot of these recipes but I am going to do my best to follow the rules! I am not going to consume gluten, eggs, dairy, or processed foods!
Does white rice of gluten? The sample mentioned brown rice but not white jasmine rice. I thought all rice had gluten...0 -
I am so glad that I can eat canned beans! YES! I will probably not be trying a lot of these recipes but I am going to do my best to follow the rules! I am not going to consume gluten, eggs, dairy, or processed foods!
Does white rice of gluten? The sample mentioned brown rice but not white jasmine rice. I thought all rice had gluten...
LOL. Yes. Canned beans are allowed. Just be sure to rinse well and then rinse again so you get rid of all the sodium and preservatives.
Rice in general is a gluten free food. Gluten is a protein found in wheat and those products derived from it. Which makes all rice gluten free. With that said, we do want to give our bodies a cleansing so that it can concentrate on healing us from within and we want to give it only the best nutritious foods so that it has the weapons it needs to fight that fight. White rices have been processed and polished to make them the pretty shiny grains they are. Most of their nutritional value and fiber have been washed away in the process. In addition to less nutrition, they also move faster into the bloodstream spiking those levels. Lucky for us though, they do offer brown jasmine if that's the variety of rice you prefer.
Kudos to you for making the commitment. I know you were (and maybe still are) a bit wary and sitting on the fence. I'm so proud of you for jumping in feet first. Yeahhhh!
I will post a thread today on gluten free foods to provide some more detailed info.0 -
Um, I think there was the mention of a fast day there? If there is, then I'm honestly not sure if I can participate.
I've had a very bad past with fasting, and my past eating disorder..I'm afraid that it could trigger me..?0 -
Um, I think there was the mention of a fast day there? If there is, then I'm honestly not sure if I can participate.
I've had a very bad past with fasting, and my past eating disorder..I'm afraid that it could trigger me..?
The fast day is an extension of our morning routines which is the green juices and smoothies. It's lots of food, calories, and nutrition just in liquid form to give the digestive track a break and allow the toxins to gather up for the big sweep in the morning.
But certainly, you can skip it if you think it poses a challenge. Again, i stress, this is NOT an all or nothing cleanse. I would encourage all of us to push beyond our comfort zones, but not at the risk of your health. So push up to your line, getting what you can from the cleanse, and at the end we will all be in a better place than where we started. Not a bad place to be at all. 0 -
Okay I am going to eat brown rice. It's just that I ask if white jasmine rice is okay because I have it available at my house. But I don't mind going to the store and buying something else.
I will not be participating in the fast either. I don't like to eat my food in liquid form... I will just dive right in and I hope my digestive system can endure it. I am going to try to eat gluten free food that is not processed and I will not eat diary or eggs.0 -
Okay I am going to eat brown rice. It's just that I ask if white jasmine rice is okay because I have it available at my house. But I don't mind going to the store and buying something else.
I will not be participating in the fast either. I don't like to eat my food in liquid form... I will just dive right in and I hope my digestive system can endure it. I am going to try to eat gluten free food that is not processed and I will not eat diary or eggs.
Sounds good. Meat free, dairy free, and gluten free is an awesome start to a healthier you, and perhaps, a you a little lighter. 0
This discussion has been closed.