21 Day Clean Eating Detox - Food Confidence
21 Day Clean Eating DetoxWelcomeThe next 21 days could change your life. It will definitely change the way you thinkabout food, how food tastes, you’re eating habits, and your food cravings. You’ll alsonotice softer skin, more energy, and increased feelings of well-being. If you’re not surewhat that means, you’ll figure it out soon enough!The results of your detox can be as large or small as you want. You don’t have tocomply 100% with the guidelines to see amazing results. You can listen to your bodyand ease into and out of it, as needed. The choice is yours.The fact is you know what your current diet can do, so this is a chance to learn what thisnew way of eating can do for you, too.You’ll start with taking out some of the main causes of inflammation in the body (seethe long list to follow) and putting back in tons of fruits and veggies and other liverloving foods that will give your kidneys, liver and digestive system a chance to do someclean up. It’s best to limit the work of the body during this time, so providing it with asmuch healing and anti-inflammatory foods as possible is the goal. These foods will helpboost and optimize the body’s natural detoxification ability.Remember, your body is constantly giving you an indicator of how your diet is affectingyou. Your energy level, mental focus, hair, nails, skin, elimination, and mood can tellyou a lot if you’re paying attention.Observe these things going forward don’t worry so much about protein needs, carbs,or fats just let go of any worries that you’re not going to get what you need. Prove itby observing how you feel. Use this as your measuring stick to decide how things areworking for you.Page2To get started, let’s first determine your Detox Personality.
21 Day Clean Eating DetoxChoose Your Detox PersonalityThe Wannabe: You need a push (or a kick) to get yourself started on ahealthier eating style. You would like to eat better and you know that you should, youjust have a hard time making it happen. You tend to succumb to fad dieting to loseweight and then end up going back to your old ways soon thereafter. You don’t reallylike to cook or try new foods and consider yourself a picky eater.If this sounds like you: Start and end your day with a greens smoothie; take the LiverCleanse alone for the first 7 days 2x/day after meals. After day 7, add the am probioticand the chlorella tablets. Monitor your reaction after 3-4 days, then add the pmprobiotic. Take the DHA daily.The Moderate: You like to eat and live healthy and you do some of thetime. You’re not quite ready to give up your favorite foods, you like your pizza and othertake-out, and you enjoy a cocktail (or two) each week. You feel you know what to doto eat healthy, but consistent execution is a problem. You like to cook but don’t alwaysdo it; you’ll try new foods if given the opportunity, but usually stick to what you knowand love.If this sounds like you: After the first week, experiment with an all raw day 1x/week; usethe Liver Cleanse chlorella tablets alone for the first 7 days 2x/day after meals, thenadd the am/pm probiotic. Take the DHA daily.The Nutritionista: You are a self-proclaimed nutrition diva. You eat healthyPageIf this sounds like you: Consume greens drinks alone until lunch each day; after the first7 days, go all raw every other day; start the Liver Cleanse 2x/day in addition to thechlorella tablets and the am/pm probiotic. Take the DHA daily.3most of the time and rarely steer off the healthy track. You hardly ever eat out and ifyou do, you still make healthy choices. You love to challenge yourself nutritionally andenjoy cooking and experimenting with the latest “superfoods.”
21 Day Clean Eating DetoxTHE FOOD: What to Eat?Red meats and pork; processed meats including deli meats, sausages, bacon Dairy products, including milk, butter, cheese, yogurt, ice cream, creamer (andfoods made with these items); including non-dairy cleaner, margarine or nonbutter spreads Foods that contain gluten, including: wheat and white flours, rye, bran, bread,croissants, cereals, cakes, biscuits, pies, pastry, quiche, battered or breadcrumbed foods, boxed foods or processed grains, etc. Chips, crisps, thins, pretzels, and any savory snack from a bag; including salted orseasoned nuts (raw or dry roasted nuts are ok) Chocolate, sweets, jam and sugar in any form (includes maple syrup, honey,agave, sugar in the raw, etc.) Soy foods or foods made with soy, soybean oil or textured vegetable protein,etc. Vegetable oils including corn, soybean, cottonseed, sunflower, canola Processed foods, ready-made meals, ready-made sauces and jarred sauces;frozen processed meals Alcohol Coffee and caffeinated tea (no caffeine) Store bought sauces, salad dressing, mayonnaise, ketchup Soda and bottled drinks, including diet versions Artificial sweeteners including Splenda, Equal, Sweet N Low, etc. (Stevia is ok)Page 4Foods to avoid during your detox:
21 Day Clean Eating DetoxFoods to include in your detox:Fruits and vegetables should be organic as much as possible. If you choose to eatanimal protein, it should come from a clean source (organic, farm-raised, free ofhormones, additives). Fish should be cold water and wild caught. Organic fruit – including fresh, frozen, or dried. This includes apples, bananas,pears, oranges, grapefruit, raisins, pineapple, mango, kiwi, all berries, currants,nectarines, peaches, melons, etc. Organic vegetables, including fresh or frozen. Optimal veggies include:Arugula, Asparagus, Bamboo shoots, Bean sprouts, Beet greens, Bell peppers(orange, red, yellow, green), Broad beans, Broccoli, Brussels sprouts, Cabbage,Cauliflower, Celery, Chicory, Cucumber, Corn, Eggplant, Endive, Fennel, Greenbeans, Hearts of palm, Jicama (raw), Jalapeno peppers, Kohlrabi, Mushrooms,Onions, Radishes, Snap beans, Snow peas, Shallots, Spaghetti squash, Summersquash, Tomatoes, Leafy green vegetables including kale, baby spinach, mustard greens,dandelion greens, radicchio, Swiss chard, turnip greens, watercress Beans and lentils, including dried or canned beans and hummus. This includesred kidney, black, garbanzo, cannellini, butter, black eye, pinto, red lentils,green lentils and brown lentils, etc. Gluten free grains, including brown rice, wild rice, quinoa, millet, amaranth, ricenoodles, organic gluten- free oats. Gluten-free rice cakes and plain popcorn – made without sugar or salt Fresh or water-packed, wild, cold water fish – including wild salmon, cod,sardines, trout, halibut, and mackerel. Organic chicken and turkey Organic, cage-free omega-3 eggsPage5
Dry roasted, unsalted nuts – eat any including Brazil, peanuts, almonds, cashew,hazel nuts, macadamia, pecans, pine nuts, pistachio, walnuts etc. Unsalted seeds – including sesame, flax, hemp, chia, sunflower and pumpkin Extra virgin olive oil and coconut oil Organic non-dairy milks – including hemp, rice, almond, hazelnut, walnut,coconut, and nut milks Garlic, ginger root; all spices including sea salt, turmeric, black pepper, mustard,miso Fresh herbs, including mint, basil, parsley, cilantro, rosemary, chives, coriander Vinegar, liquid aminos, wheat-free tamari Water – at least 2 liters/day Herbal or fruit teas; spa waterPage 621 Day Clean Eating Detox
21 Day Clean Eating DetoxTHE SUPPLEMENTS: What to Take?Daily supplements that will facilitate your detox: ProbioticsMilk Thistle, Burdock & Dandelion RootDHA/EPA (1000 mg/day)Digestive EnzymesChlorella tabletsProtein PowderpH Testing StripsEpsom SaltSuggested Brands:Probiotics: VSL#3, Floragen3, Dr. Ohira, Culterelle, Align, AdvoCare’s Probiotic Restore(6 Billion or more)Milk Thistle, Burdock & Dandelion Root: Solaray Liver Blend SP 13; Whole Foods ColonLiver CleanseDHA/EPA: Nordic Naturals; Carlsons; BarleansDigestive Enzymes: Garden of Life Ultimate Digestive Blend; Udo’s ChoiceOrganic Chlorella tablets: NOW Organic Chlorella tabletsProtein Powder: Vega One all-in-one Nutritional Shake; Manitoba Harvest Hemp Pro 50Page7pH Testing Strips: Get them at Whole Foods or online at phionbalance.com
21 Day Clean Eating DetoxTHE GUIDELINES: What to Do?On Monday morning, measure your pH levels using the pH testing strips. Recordyour level on your food journal. Monitor this daily to achieve alkalinity. Use the Meal Plan and Recipes to plan your meals each week. DO NOT SKIP THISSTEP. I will also provide sample meal plans for your inspiration. Stop eating 3 hours before bed. Herbal tea is ok. Use your Detox Food Journal log to record your progress. Upon rising, sip rooibos, dandelion, or detox tea OR warm water with lemon;have your greens smoothie 30 minutes later. Consume 64 fluid oz. of filtered, purified, spring or mineral water/day (try “spawater” infused with rosemary, cucumbers, lemon, lime, and other fresh herbs). Sleep at least 8 hours each night. Consume a Greens Smoothie for breakfast each day. Take warm Epsom salt and apple cider vinegar baths (3 times/week). Dry brush daily before your shower. Take a sauna or hot yoga a few times/week (try “poor man’s sauna”). Cold water rinse after your shower (works your goosie muscles for better skintone).Schedule a massage once/week. Page 8To increase circulation and facilitate the release and elimination ofstored toxins, please follow these simple instructions.
21 Day Clean Eating DetoxShopping ListThe list below contains all of the ingredients in your Detox recipes. Buy organic or localgrown produce when possible. Only buy organic chicken, turkey and eggs. Youabsolutely don’t have to go out and buy everything on this list! Browse through therecipes and decide what you want to make first (i.e., meal plan). You may have to goto Whole Foods or Mom’s Organic Market to find some of these ingredients.Proteins Protein Powder (plain andflavored)Lentils (canned or dry)Black Beans (canned or dry)White Beans (canned)Cannellini Beans (canned)Garbanzo Beans (canned)Organic, Free Range Eggs Organic Chicken BreastWild Sockeye SalmonWild SalmonAnchoviesWild CodWild HalibutWild Mackerel or BluefishOrganic Turkey Broccoli/BroccoliniGarlicTomatoesCherry TomatoesSun Dried TomatoesGreen Bell PeppersRed Bell PeppersYellow Bell PeppersOrange Bell PeppersFennelYellow OnionsGreen OnionRed OnionPurple OnionGingerGreensCucumberBaby SpinachRomaine LettuceBok ChoyAsparagusCeleryKale (any kind)Field GreensDandelion GreensCollard GreensBeetsArugulaPage 9Non-starchy Vegetables (organic or local grown)
21 Day Clean Eating Detox ShallotsZucchiniJicamaCarrotsCornEndiveArame (seaweed)Sugar Snap PeasWakame (seaweed)CauliflowerGreen CabbageJalapeño ParsnipsWatercressRadishesSerrano ChilesShitake MushroomsPortobello MushroomsRutabagaBrussels SproutsHijiki (seaweed)Fresh lemons/limes GrapesPapayaAvocadoPeaches (fresh and frozen)Pomegranate seedsRaisinsCurrantsDried ApricotsOrangesGoji BerriesTangerinesHigh Fiber Carbs/Grains QuinoaSweet PotatoesChickpeasSoba (Japanese Buckwheat Noodles)Brown RiceLemonsLimesApplesGranny Smith ApplesKiwisPineapplesBananasGrapefruitMedjool datesMangosBlueberries (fresh and frozen)Strawberries (fresh and frozen)Page 10Fresh & Dried Fruit
21 Day Clean Eating DetoxFresh Herbs/Spices/Extracts/Seeds/Nuts Walnut OilSesame OilCoconut OilGrape Seed OilCeltic/Kosher Sea SaltCumin PowderCurry PowderSmoked PaprikaDried Chili PepperTurmericGarlic PowderBay LeafRed Pepper FlakesNutritional YeastPeanut ButterAlmond ButterNama Shoyu (unpasteurized soysauce)Brined CapersPomegranate seedsCayenne Pepper11 Extract (Hazelnut, Vanilla)Nu Naturals Liquid Stevia (regularand vanilla)Raw Cacao PowderMaca PowderHemp SeedsGround Flax SeedsChia SeedsSunflower SeedsCorianderFennel SeedFresh MintFresh ParsleyFresh DillFresh CilantroFresh ThymeFresh OreganoFresh BasilFresh RosemaryCinnamonAllspiceClovesOrganic VanillaNutmegCinnamonFreeze-Dried BlueberriesRaw Almonds or CashewsAlmond Meal (ground almonds)Slivered AlmondsMacadamia NutsRaw Pine NutsRaw WalnutsRaw PecansPumpkin SeedsExtra-Virgin Olive OilPage
Busy Woman’s Clean Eating DetoxPantry /Fridge Items Apple Cider VinegarBalsamic VinegarRice Wine VinegarBrown Rice VinegarRed Wine VinegarWhite Wine VinegarUnsweetened Coconut MilkOrganic Unsweetened Almond/Hemp MilkShredded Unsweetened Coconut FlakesOrganic Chicken & Veggie BrothDijon MustardCanned Mandarin OrangesTahiniWheat Free TamariBraggs Liquid AminosCoconut WaterMiscellaneous & Snack Foods12Lara BarsKookie Karma Raw CookiesDulse ChipsOrganic Brown Rice CakesFlax CrackersDolmasUnsweetened ApplesauceRaw Trail MixHummusPage
Busy Woman’s Clean Eating DetoxMy Food Journal: Day#probioticsLiver cleanseDigestive EnzymesChlorellaDHAMy pH:For breakfast, I ate:For a morning snack, I ate:For lunch, I ate:For an afternoon snack, I ate:For dinner, I ate:How did I feel today?PageWhat will I do differently tomorrow?13What strategies worked for me?
Busy Woman’s Clean Eating DetoxGreen Smoothies & Green JuiceLearn to Love Green JuiceJuicer not required! Green smoothies workbeautifully in a Vitamix or high speed blender.Sweeten it Up. Sweet juices like apple, pearand pineapple can be very overpowering in ajuice blend – which makes them perfect forpairing with your greens. So even though thegreen color may stand out when you sip – theflavor will be sweet and vibrant. A bananaworks WONDERS as well.Water it Down. Don’t forget to add water! Mix your greens first in a bit of water topulverize them and thin them out. Few people like a thick green juice. If juicing onlythick leafy greens like chard or kale, add in a few spoonfuls of water to the juicer to thinout your juice. Also, ‘water down’ your juice by adding cucumber, celery, ripe pearand even watermelon or other melons.Start Small. You don’t need to drink a full glass every day to reap the green juicebenefits. All you really need is a shot of this stuff to get a mild green juice high. It’s rich inantioxidants, electrolytes and depending on what ingredients you use, usuallypleasantly low in calories. So while you can drink as much as you’d like – don’t feel badabout starting small! One small glass of green juice can easily have a few servings offruit and/or veggies!PageAnd remember, it takes time! Give it a few different sips, on different days, underdifferent conditions. Try it after a long workout or run. Those salty green juice flavors maysuddenly just what your body craves!14Add Zest. If your juice tastes “grassy” or “muddy” counteract it with sweetness, yes, butalso add some zest! This can be in the form of an acid, spice or warmth. Try fresh ginger,lemon juice, orange juice, jalapeno, cayenne, tart green apple, grapefruit, sweet sharpbeet, mint (my favorite) and more. Give it some zest and you won’t notice the grassyundertones.
Busy Woman’s Clean Eating DetoxThe RecipesBasic Green Smoothie Recipe2-3 pieces or cups of fruit2 cups of greens2 cups waterBlend ingredients until a smooth consistency is created.Sweet & Sassy Green Juice1 cup cucumber1 cup spinach2 tsp fresh ginger, peeled3/4 cup green apple1 peeled kiwi OR more green apple1/2 lemon, juiced1 lime juicedAdd a little cold water and spinach to the blender. Starting at low speed, mix untilsmooth. Gradually moving to a higher speed, adding the remaining ingredients.Morning Green DrinkPageAdd the water and chopped head of romaine and spinach to the blender. Starting atlow speed, mix until smooth. Gradually moving to a higher speed, adding the celeryapple, and pineapple. Add the banana and lemon juice last.151 cup water1 head organic romaine lettuce, chopped2 stalks organic celery (about 1 1/2 cups)3-4 cups of chopped spinach1 organic apple1 cup chopped pineapple1 organic banana2 tbsp of fresh lemon juice
Busy Woman’s Clean Eating DetoxSkinny Green Drink1 head romaine lettuce1 large cucumber1 stalk celery4 leaves kale1 Banana1 whole grapefruit, peeled16-20 oz. pure waterBlend in your high speed blender.The Goddess Shake1 tbsp raw cacao powder1 tbsp maca powder1 tbsp hemp seed or 1 scoop protein powder3 drops vanilla liquid stevia2 medjool dates, pitted1 small frozen banana1 1/2 cups unsweetened almond milkBlend ingredients in a fast speed blender.Piña ColadaPagePlace spinach and water in blender and process on high until liquid. Add parsley,pineapple, coconut oil, stevia and ice and blend until smooth.164 oz unsweetened coconut milk2 cups bunch baby spinach1 banana5 sprigs fresh mint1 cup fresh/frozen pineapple chunks4 ice cubes (if needed)
Busy Woman’s Clean Eating DetoxVanilla Goddess1 cup almond milk1/2 frozen banana1 tbsp maca powder1 tbsp chia seeds1 scoop protein powder or 2 tbsp Hemp seed2 pitted medjool dates1 tbsp ground flax seeds1 tsp organic vanillashake of nutmeg3 drops vanilla crème liquid steviaBlend all ingredients in a high speed blender.Mango Banana1 Fresh Mango (peeled)1.5 Medium Bananas (peeled)2 handfuls Baby Spinach1 cup Water or Coconut Water4-5 Fresh Mint LeavesToss everything in the blender and blend until smooth. If you like a thick smoothie, usefrozen fruit and/or less water. If you like a thinner smoothie, use more water as youblend.Bob’s Green Drink SmoothiePageAdd all ingredients to a blender and blend until combined.171 Tbsp Ground Flax/Chia Seed (40 calories)2 Tbsp Protein Powder1 Cup Fresh Kale1 Cup Frozen Spinach½ Cup Blueberries1 Banana1 Cup Frozen PineappleUnsweetened almond milk
Busy Woman’s Clean Eating DetoxThe Queen of Green1 head romaine lettuce5 stalks celery1 large cucumber4 large leaves kale1 lemon, peeled if not organic1 piece fresh ginger, vary to taste1 granny smith apple for sweetBlend all ingredients in your blender.Blueberry Greens1 cup water1 banana1 cup frozen blueberries (or fresh in season)1 handful parsley1 bunch kaleBlend water with fruits, add greens progressively, and blend untilsmooth. Use more or less water as desired.Green Mango Delight2 mangoes1 large bunch of kale3 stalks of celery2 cups fresh/frozen strawberries1/4 cup lime juice1 slice gingerHandful of fresh mintWater or non-dairy milk to desired consistencyPage18Put mangoes in blender and blend until smooth. Add kale and blend again.Add celery, ginger, lime juice and mint. Blend until smooth. Add liquid if desired.
Busy Woman’s Clean Eating DetoxGrapes and Greens1 cup of grapesJuice of 1 lemon1 bunch of spinach or romaine lettuce1 cup of unsweetened coconut water¼ inch slice of ginger¼ tsp. cinnamon· Blend all ingredients until smooth.Lime Mint Drink2 Tbsp lime juice1 bunch fresh mint1 apple1 head of romaine1-2 cups waterIce cubesBlend all. Adjust lime to taste. Add more liquid too thick for you.Tropical Green Smoothie1 cup papaya1 mango2 cups pineapple4 cups spinachBlend the pineapple until liquefied. Add the mango and papaya and blend untilsmooth. Add spinach a handful at a time to desired sweetness.PageBlend until creamy.19Lemony Mint Green Smoothie1 apple½ lemon, juiced1 head Romaine1 handful mint leaves2 -4 cups water
Busy Woman’s Clean Eating DetoxEnergy Smoothie1 apple1/2 lemon2 cups field greens mix1 medium avocado1 handful fresh mintWater or unsweetened coconut milkBlend ingredients in a blender until creamy. Use less water if you prefer a thickersmoothie. Adjust the lemon and mint to taste.Avocado Apple1 medium apple1 lemon, juiced1 Romaine heart1/2 medium avocados1 handful fresh mint leaves2 cups waterBlend ingredients in a blender until creamy.Lemony Kale & Mint Greens Drink1 bunch kale, stems and leaves, chopped4 large lemons for limes or both, juicedDash sea salt1 bunch fresh mint leaves2 cups waterBlend ingredients in a blender until creamy.Pour the water and toss the banana and kale into the blender. Blend. Then add theblueberries and stevia. Blend again until smooth. Enjoy! 1-2 servingsPage1 large ripe banana, peeled2-4 kale leaves1 cup blueberries, frozen1 packet of stevia (optional)1 cup pure water20Beginner Blueberry Kale Smoothie
Apr 21, 2012 · 21 Day Clean Eating Detox Page. 5. Foods to include in your detox: Fruits and vegetables should be organic as much as possible. If you choose to eat animal protein, it should come from a clean source (organic, farm -raised, free of hormones, additives). Fish should be cold water and wild
Most people relate detox to juicing, fasting, or eating lots of cruciferous vegetables and drinking lots of lemon water. There is definitely a food com-ponent to detox. I talk extensively about how to do a detox diet right within my book The Blood Sugar Solution 10-Day Detox Diet. Sure, it's taking out sugar, gluten, dairy, and caffeine.
My 5-Day Liver Detox 47 Chapter Five Dr. Schulze's 5-Day Liver Detox 49 5-Day Detox Daily Routine: Do These 8 Steps Every Day 50 The Food & Juice Program 51 This Program Is 2 Days Of A Purifying Raw Food Program And 3 Days Of A Juice Flush. 51 How To Make Dr. Schulze's 2-Minute Liver/Gallbladder Flush Drink 52
What is the Detox diet? It is a particular type of diet which allows your body to detox on its own. It is lighter on your digestive system and is easier for your body to cope since it gets time and energy to perform its regular healing and detox processes. Apart from that, an detox diet has a cleansing effect on your entire body.
6. Detection of Eating Disorders 63 7. Diagnosis of Eating Disorders 73 8. Interventions at the Different Levels of Care in the Management of Eating Disorders 81 9. Treatment of Eating Disorders 91 10. Assessment of Eating Disorders 179 11. Prognosis of Eating Disorders 191 12. Legal Aspects Concerning Individuals with Eating Disorders in Spain 195
The V Clean is designed for vegans/vegetarians. We understand and honor that there are many reasons for foregoing meat and animal products. However, because we feel that clean-eating is for EVERYONE, we want our non-meat/fish-eating friends to have a place here too! Protein is VERY important to a well-balanced, clean eating plan, but we believeFile Size: 889KB
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deTox baTh Aim to take a detox bath 2-3 times per week. Get the water as hot as you can stand it. Add 2 cups of Epson salt, 1 cup of baking soda, and 10 drops of lavender to the water. Soak for 20 minutes prior to bed. beneFITS oF The deTox baTh Include Decreasing cortisol levels which promotes weight loss and lowers inflammation
The hallmark of the ISO 14001 standard that differentiates it from other environmental standards is the integration of managerial decision-making with environmental protection efforts (Raines, 2002). This is a more effective approach that divorces environmental protection efforts from other management activities. Despite its merits, several criticisms have been leveled against the ISO 14001 .
