Nic and I have decided to do a 3 week cleanse, starting this coming Sunday. We have multiple reasons for doing this:
1. We have an endless supply of vegetables right now; between my garden and the CSA that we participate in.
2. Nic is doing a few bike races this summer and he wants to be in tip-top shape for them.
3. I would love to lose a little bit of weight. I am not by any means fat, but I could trim off some excess.
4. We eat way too much cheese, starch and drink way too much beer! Our bodies deserve a break.
I have been looking at cleanses online and the one that I found to be most fitting was the 2012 Whole Living Action Plan from Whole Living magazine. It is a pretty basic cleanse and the information that I found on it can be a little vague, so Nic and I added our own details and rules and turned it into our own cleanse.
21 days without meat, gluten, alcohol, caffeine, sugars, processed foods, dairy. The meat and caffeine wont be a big problem for me, but the rest will be really hard. You can use honey and agave instead of sugar. You can also drink herbal teas, use vinegar, vegetable oils, spices (S&P of course), and nuts. The big debate is whether or not potatoes are vegetables. The Whole Living Action Plan does not specify this, so we are going to allow sweet potatoes (since they are healthier) and allow the addition of normal potatoes on week three.
Week one is just vegetables, fruits, nuts, seeds and oils. Week two adds seafood (which I wont eat), beans, lentils and tofu. Week three adds eggs, potatoes and gluten free grains.
Here is my outline of the weeks with some examples of what we are planning on eating each week:
Week One – 8/12 to 8/18
- What to Expect: You may experience detox symptoms such as headache and fatigue during the first few days. It’s your body getting rid of toxins. It’s OK to feel hungry; in fact, Cynthia Sass, R.D., says you want experience about four stomach growls a day. *Healthy Living
- By the End of the Week: You’ll feel light, energized, clearheaded, and motivated to conquer Week 2. Keep a food journal this week to help you become more mindful of how food affects your life. *Healthy Living
Fruits, vegetables, vegetable fats and oils, seeds, nuts.
Breakfasts: juices, smoothies with almond/coconut milk and avocado. Fruit with natural peanut butter. Sweet potato hash browns.
Lunches and Dinners: salads with lemon/oil/vinegar dressing, unsweetened cranberries and sunflower seeds. Roasted vegetables. Vegetable soup with coconut milk and curry. Sweet potato and lime salad. Coleslaw with vinaigrette. Kale chips. Sweet potato fries. Nuts and berries trail mix. Baked apples with cinnamon and honey.
Week Two – 8/19 to 8/25
- What to Expect: You’ll have an increased awareness of how your body reacts to each meal. Eat just enough to feel satisfied, not stuffed. *Healthy Living
- By the Week’s End: Your appetite and usual cravings are likely decreasing. You’re sleeping better and feeling happy you made the choice to change. *Healthy Living
You can add beans, lentils, tofu and seafood.
Breakfasts: scrambled tofu and spinach. Add tofu to smoothies for protein.
Lunches and Dinners: lentil soup, roasted veggies with lentils or beans. Sautéed tofu. Baked fish with lentils or white beans. Chili. Corn and black bean salad. Roasted chick peas. Shrimp and fish with vegetables.
Week Three – 8/26 to 9/1
- What to Expect: You may get an energy boost as you reintroduce carbs, but beware: Hearty grains may initially shock your system. This week will help you determine how great (or not) certain foods can make you feel. *Healthy Living
- By the Week’s End: Research shows that new habits do still take practice, so stick to your happy and healthy new ways. *Healthy Living
You can add eggs, white potatoes and gluten free grains such as quinoa, oats, brown rice and rice pasta.
Breakfasts: scrambled eggs with nutritional yeast, beans, and veggies. Oatmeal with fruit and almond milk. Hash browns.
Lunches and Dinners: Tofu curry with brown rice. Rice pasta with vegetables and red sauce. Homemade veggie burger without a bun and French fries . Potato soup. Quinoa with egg and spinach. Hard boiled eggs.
- Keep a food journal.
- Eat every 3-5 hours. Don’t constantly eat.
- Drink lots of water.
- If you go out to eat, get a salad with oil and vinegar dressing or lemon, or sides of vegetables and fruit. Watch out for soups with non-vegetable broths. Remember, no processed food and watch out for vegetables sautéed in butter!
- Exercise every day.
- Here is a link to my recipes that I have saved for the cleanse on Pinterest: http://www.pinterest.com/paddleror03/3-week-cleanse/
I am both excited and nervous to start the cleanse. We have been eating up all of the cheese in the fridge and drinking up all of the leftover beer and wine. We don’t want any temptations in the house while we are cleansing. I will try and document how things are going and post some recipes to what we are eating. But right now, I am going to eat some nachos piled with cheese and sour cream!