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3-DAY CLEANSE VEGGIE BOOTCAMP
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A HEALTHY WAY TO DETOX, CLEANSE AND RESET YOUR METABOLISM Melanie Douglass, R.D.
THE HEALTHY WAY TO DETOX & RESET YOUR METABOLISM Melanie Douglass, R.D.
3-DAY CLEANSE
TITLE
‹‹ Table of Contents 2
TABLE OFCONTENTS
3 :: About the Author
4 :: Overview
5 :: Why This Cleanse?
6 :: The Benefits
7 :: The Rules
8 :: Important Tips
9 :: Meal Plan
10 :: Grocery List
11 :: Recipes
16 :: Cleanse Analysis
‹‹ Table of Contents 3
ABOUT THE AUTHOR
Melanie Douglass is a registered dietitian, NCSF-certified personal trainer, and AFAA-certified fitness instructor. She has traveled internationally as a fitness presenter, nutrition lecturer, and motivational speaker.
She is the author of "Tip-a-Day Guide for Healthy Living" and the best-selling, "Losing It! 5 Keys to Successful Weight Loss That Work". She has created and produced numerous successful workout programs, including Re:Mix, Xfinity Band, and Ruthless.
Melanie loves crafting new programs, meal plans, and workouts that motivate people to improve their health. In 2005, she was recognized by the American Dietetic Association as an "Industry Mover" for her work in developing innovative fitness and nutrition programs for the consumer market.
She currently works for the largest fitness equipment company in the world, ICON Health & Fitness; teaches group fitness classes at Sports Academy & Racquet Club; and enjoys every spare second with her three children.
‹‹ Table of Contents 4
OVERVIEW A REALISTIC, NUTRIENT-PACKED 3-DAY CLEANSE
FLUSH YOUR DIGESTIVE SYSTEM
INCREASE YOUR NUTRIENT INTAKE
BOOST YOUR ENERGY & MOOD
This 3-day cleanse is a healthy and practical way to flush your digestive system, increase your nutrient intake, and boost your energy and mood. While the terms "cleanse" and "detox" have become overused and misunderstood, this cleanse is unlike any other.
Most people cleanse or detox because they've been told their body is full of toxins from dietary or environmental sources. Even though your body does encounter plenty of toxins, your digestive system doesn't store them in your blood, digestive organs, or colon. Your liver and kidneys are in place to prevent just that! They filter toxins all day every day, and they’re good at it. If your liver and kidneys aren’t doing their job, then blood tests will show their deficiencies and you should be under supervised medical care.
Your colon is super efficient too. The cells in your colon turn over every three days and do a fabulous job of balancing the good and bad bacteria to keep the gut flora healthy. Sure, we can get backed up, but that’s not because of toxins. That's from poor fluid and fiber balance, something this cleanse will tackle.
‹‹ Table of Contents 5
WHY THIS CLEANSE?
You’re probably thinking, “Why this cleanse over others?” For starters, this cleanse does three things other cleanses don’t.
The first being that you still get your protein. Most cleanses severely lack in protein, averaging 5–8 percent of total calories per day. However, in this cleanse you'll take in 15 percent per day, double the amount in most cleanses. Without taking in plenty of beans, legumes, and nuts, it's difficult to reach a sufficient amount of protein.
The second being that your daily nutrients are well balanced. In other cleanses, it's common to take in an extreme amount of one nutrient, and not get enough of another. For example, getting too much vitamin K and not enough vitamin D,
but this cleanse has been carefully structured to help balance all of your essential nutrients.
And most importantly, you don’t feel miserable. Most people think they have to feel miserable, tired, or achy in order to feel like their body is working hard to rid itself of toxins, but your liver and kidneys are already very efficient at doing this every second of every day.
The reason most people feel miserable is because they aren’t getting enough calories to fuel their activities, they’ve made a drastic change in their sugar or salt consumption, or they don’t have the satiating experience of chewing and eating fresh food, something the human body innately desires.
THIS CLEANSE IS
STRICTLY DESIGNED
TO IMPROVE YOUR
HEALTH, ENERGY, AND
HAPPINESS. IT’S BEEN
CAREFULLY CALCULATED
AND STRUCTURED
TO BALANCE YOUR
NUTRIENTS, PROVIDE
SUFFICIENT PROTEIN,
GIVE YOU A SERIOUS
FIBER BOOST, AND
ALLOW YOU A BREAK
FROM STRESS AND
EXERCISE. IT’S A
POSITIVE PROCESS FOR
A MORE POSITIVE LIFE!
‹‹ Table of Contents 6
THE BENEFITS
Aside from the drawbacks of most cleanses, there are amazing benefits that can come from a healthy one. It’s essentially a fruit and veggie bootcamp, so under the right parameters, it can be extremely good for you.
Here’s why:
:: Occasional semi-fasts are good for you because they make your body dig into energy stores and be more resourceful
:: Extra fiber can flush out a sluggish digestive system
:: Extra nutrients can boost your energy levels
:: Learning new ways to enjoy fruits and vegetables is a priceless “life skill”
:: Experiencing the feeling that comes from eating 7–9+ servings of veggies per day is euphoric
‹‹ Table of Contents 7
THE RULES
7
RULE 1 :: Plan your start day.
RULE 2 :: Cut back on your caffeine and sugar intake 7 days before your start day by 20 percent each day. This will help prevent sugar and caffeine crashes, and headaches.
RULE 3 :: Review all your recipes and each meal plan the day before you start. Go to the store and buy everything you will need for all 3 days. You may even want to prepare the two soup recipes the night before you start as well.
RULE 4 :: Drink plenty of water. Listen to your body on this one, but aim for drinking at least 80 ounces per day.
RULE 5 :: Take a calcium and vitamin D supplement each day.
RULE 6 :: Commit to high-quality sleep. Go to bed early.
RULE 7 :: Exercise for Day 1: Do some fast, hard sweaty cardio for 60 minutes. You want to work up a good sweat to get things flowing.
RULE 8 :: Exercise for Days 2–3: Do yoga, pilates, or stretching. Focus on deep breathing and reducing your stress level. No cardio or strength training on these days.
‹‹ Table of Contents 8
IMPORTANT TIPS
:: If you need to make a substitution, try to choose foods with similar calorie, protein, and fiber content.
:: Only eat what’s on the meal plan and nothing extra. No diet drinks, no sugar, and no chemicals. Skip anything salty, sweet, or “snacky”.
:: If you need a little caffeine kick, try unsweetened hot green tea.
:: You can use 1–2 teaspoons of olive oil for sautéing vegetables.
:: Everything you need for the full 3 days costs about $40, but the cost can vary depending on where you buy your groceries.
:: If you feel great and want to keep going, repeat the process for up to 7 days.
‹‹ Table of Contents 9
MEAL PLANWHAT TO EAT FOR EACH MEAL
*The goal is to drink freshly squeezed grapefruit juice, but you can eat the whole fruit if you want as well. Grapefruit juice has beneficial compounds that aid digestion and appetite control. If grapefruit juice interferes with any medications you're taking, you can substitute it with 1 cup of red raspberries.†This is an optional cup of asparagus you can add to your salad, or eat as a side. It only applies to Day 3.
BREAKFAST
SNACK
DINNER
LUNCH
BREAKFAST
SNACK
DINNER
LUNCH
BREAKFAST
SNACK
DINNER
LUNCH
1/4 cup almonds1 banana
1 lemon asparagus salad
1 serving veggie lentil soup1 orange
1 blueberry kale smoothie
1/4 cup almonds1 banana*Juice of 1 grapefruit
1 serving raw green soup2 large carrots
1 serving veggie lentil soup
1 blueberry kale smoothie
1/4 cup almonds1 banana
1 lemon asparagus salad†1 cup asparagus
1 serving raw green soup
1 blueberry kale smoothie
Day 1 Day 2 Day 3
‹‹ Table of Contents 10
1 small bag of peas, frozen
1 (28 ounce) can crushed tomatoes
olive oil
spices: oregano, basil, bay leaves, and pepper
2 cups lentils, dry
GROCERY LIST 3days
3 avocados, ripe
6 large carrots
2 stalks celery
3 cups asparagus
4 cups romaine lettuce, crunchy
4 cups arugula (can replace with spinach)
4 handfuls fresh spinach
1 leafy bunch of kale
2 white onions
3 cloves garlic (1 bulb)
3/4 cup almonds, raw
3 bananas
1 grapefruit (can replace with 1 cup red raspberries)
3 lemons
3 cups blueberries, frozen or fresh
1 cup pineapple chunks
1 orange
‹‹ Table of Contents 11‹‹ Table of Contents
RECIPESYOU CAN PREPARE YOUR
RECIPES THE NIGHT
BEFORE YOU START,
OR SCHEDULE TIME TO
PREPARE THEM DURING
YOUR CLEANSE. ALL
OF THE RECIPES TASTE
BETTER MADE FRESH,
EXCEPT FOR THE VEGGIE
LENTIL SOUP WHICH IS
GOOD ANYTIME.
‹‹ Table of Contents 12
INGREDIENTS
DIRECTIONS
1. Cut asparagus into 1" pieces. You can do raw, or cover with water and microwave 3 minutes for perfectly al dente.
2. Mix all ingredients together and toss.
1serving
LEMON ASPARAGUS SALAD
2 cups romaine lettuce, crunchy
2 cups arugula
1 cup asparagus
1 avocado, sliced
1 lemon, juiced over the top
optional: 1 teaspoon olive oil
‹‹ Table of Contents 13
BLUEBERRY KALE SMOOTHIE
INGREDIENTS
2 handfuls kale
1 cup blueberries, frozen or fresh
1/3 cup pineapple chunks (about 4 chunks)
1serving
1 handful of ice cubes
DIRECTIONS
1. Puree in food processor until smooth.
2. If it's still too lumpy, you can add 1/4 cup water.
‹‹ Table of Contents 14
VEGGIE LENTIL SOUP
INGREDIENTS
DIRECTIONS1. Heat the olive oil in a large soup pot. Add the onion,
carrots, and celery; sauté until onion is tender. Stir in garlic and spices; cook for 2–3 minutes more.
2. Stir in canned tomatoes, lentils, and water. Bring to a boil. Reduce heat, and simmer for 60–90 minutes.
3. When lentils are tender, add spinach and lemon juice. Stir until spinach is wilted and then serve. You can eat this every day on your detox, or share with your family! The lentils in this soup are vital to keep your plant protein intake up and the canned tomatoes give you a potassium boost.
*for extra kick, add ½ teaspoon red pepper flakes
2 tablespoons olive oil
1 onion, chopped
4 carrots, diced
2 stalks celery, chopped
3 cloves garlic, minced
2 teaspoons oregano
2 teaspoons basil
2 bay leaves
3 tablespoons fresh lemon juice
1 (28 ounce) can crushed tomatoes
pepper
2 cups lentils, dry
4–5 cups of water
4 handfuls fresh spinach
10servings
‹‹ Table of Contents 15
RAW GREEN SOUP
INGREDIENTS
DIRECTIONS
1. Rinse the frozen peas with warm water. Set aside 1/2 cup of peas and some chopped onion for garnish.
2. Place the peas, avocado flesh, and chopped onion into a blender and puree until smooth. Add some pepper.
3. Serve cold or room temperature. You can save the rest for the next day.
2 cups peas
1 avocado, ripe
1 onion, chopped
pepper
2servings
‹‹ Table of Contents 16
CLEANSE ANALYSIS
FOO
D IT
EM
CA
LOR
IES
PR
OTE
IN
CA
RB
S
FIB
ER
¼ cup almonds, raw
1 banana, medium
1 lemon asparagus salad
1 blueberry kale smoothie
1 serving veggie lentil soup
1 orange, medium
YOUR MENU TOTAL
204
105
330
171
316
62
1188
8g
1g
9g
7g
19g
1g
45g
8g
27g
27g
39g
52g
15g
168g
4g
3g
15g
7g
18g
3g
50g
SATU
RA
TED
FA
T
MO
NO
UN
SATU
RA
TED
FA
T
1% Cals
0% Cals
3% Cals
0% Cals
1% Cals
0% Cals
5% Cals
8% Cals
0% Cals
13% Cals
0% Cals
3% Cals
0% Cals
24% Cals
PO
TASS
IUM
PH
OSP
HO
RU
S
250mg
422mg
1463mg
817mg
1258mg
237mg
4447mg
172mg
26mg
213mg
144mg
385mg
18mg
958mg
MA
GN
ESIU
M
SOD
IUM
VIT
AM
IN A
VIT
AM
IN C
VIT
AM
IN E
95mg
32mg
98mg
78mg
105mg
13mg
421mg
0mg
1mg
61mg
58mg
363mg
0mg
483mg
0µg RAE
4µg RAE
314µg RAE
676µg RAE
479µg RAE
14µg RAE
1487µg RAE
0mg
10mg
66mg
195mg
23mg
70mg
364mg
9mg AT
0mg AT
7mg AT
2mg AT
3mg AT
0mg AT
21mg AT
VIT
AM
IN K
CO
PP
ER
FOLA
TE
IRO
N
0µg
1µg
291µg
973µg
115µg
0µg
1380µg
354µg
92µg
686µg
2150µg
662µg
59µg
4003µg
18µg DFE
24µg DFE
499µg DFE
58µg DFE
387µg DFE
39µg DFE
1025µg DFE
1mg
0mg
4mg
3mg
9mg
0mg
17mg
CA
LCIU
M
94mg
6mg
162mg
219mg
124mg
52mg
657mg
Day 1
¼ cup almonds, raw
1 banana, medium
Juice of 1 grapefruit
1 serving raw green soup
2 carrots, large
1 blueberry kale smoothie
1 serving veggie lentil soup
YOUR MENU TOTAL
204
105
76
291
60
171
316
1223
8g
1g
1g
11g
1g
7g
19g
48g
8g
27g
18g
37g
14g
39g
52g
195g
4g
3g
0g
14g
5g
7g
18g
51g
1% Cals
0% Cals
0% Cals
1% Cals
0% Cals
0% Cals
1% Cals
3% Cals
8% Cals
0% Cals
0% Cals
6% Cals
0% Cals
0% Cals
3% Cals
17% Cals
250mg
422mg
318mg
902mg
403mg
817mg
1258mg
4370mg
172mg
26mg
29mg
272mg
48mg
144mg
385mg
1076mg
95mg
32mg
24mg
86mg
17mg
78mg
105mg
437mg
0mg
1mg
2mg
110mg
133mg
58mg
363mg
667mg
0µg RAE
4µg RAE
2µg RAE
176µg RAE
1173µg RAE
676µg RAE
479µg RAE
2510µg RAE
0mg
10mg
74mg
69mg
4mg
195mg
23mg
375mg
9mg AT
0mg AT
0mg AT
11mg AT
0mg AT
2mg AT
3mg AT
25mg AT
0µg
1µg
0µg
50µg
16µg
973µg
115µg
1155µg
354µg
92µg
65µg
479µg
170µg
2150µg
662µg
3972µg
18µg DFE
24µg DFE
20µg DFE
163µg DFE
46µg DFE
58µg DFE
387µg DFE
716µg DFE
1mg
0mg
0mg
3mg
2mg
3mg
9mg
18mg
94mg
6mg
18mg
344mg
54mg
219mg
124mg
859mg
¼ cup almonds, raw
1 banana, medium
1 lemon asparagus salad
1 cup asparagus, cooked
1 blueberry kale smoothie
1 serving raw green soup
YOUR MENU TOTAL
204
105
330
40
171
291
1141
8g
1g
9g
4g
7g
11g
40g
8g
27g
27g
7g
39g
37g
145g
4g
3g
15g
4g
7g
14g
47g
1% Cals
0% Cals
3% Cals
0% Cals
0% Cals
1% Cals
5% Cals
9% Cals
0% Cals
13% Cals
0% Cals
0% Cals
6% Cals
28% Cals
250mg
422mg
1463mg
401mg
817mg
902mg
4255mg
172mg
26mg
213mg
97mg
144mg
272mg
924mg
95mg
32mg
98mg
25mg
78mg
86mg
414mg
0mg
1mg
61mg
25mg
58mg
110mg
255mg
0µg RAE
4µg RAE
314µg RAE
90µg RAE
676µg RAE
176µg RAE
1260µg RAE
0mg
10mg
66mg
14mg
195mg
69mg
354mg
9mg AT
0mg AT
7mg AT
3mg AT
2mg AT
11mg AT
32mg AT
0µg
1µg
291µg
91µg
973µg
50µg
1406µg
354µg
92µg
686µg
295µg
2150µg
479µg
4056µg
18µg DFE
24µg DFE
499µg DFE
266µg DFE
58µg DFE
163µg DFE
1028µg DFE
1mg
0mg
4mg
2mg
3mg
3mg
13mg
94mg
6mg
162mg
41mg
219mg
344mg
866mg
Day 3
1 cup raspberries
2 cups spinach, raw
64
14
1g
2g
15g
2g
8g
1g
0% Cals
0% Cals
1% Cals
0% Cals
186mg
335mg
36mg
29mg
27mg
47mg
1mg
47mg
2µg RAE
281µg RAE
32mg
17mg
1mg AT
1mg AT
10µg
290µg
111µg
78µg
26µg DFE
116µg DFE
1mg
2mg
Substitute options
31mg
59mg
Keep in mind this is an intentional calorie restriction, so calories and protein are lower than normal. Yet, to get 100 percent or more of nutrients in just 1200 calories means this meal plan is extremely nutrient dense and high in quality.
The recommendations for this cleanse are intended to be used as an educational resource, and not to replace the advice of a medical professional.
The creator, author, and publishers of this document disclaim any liability arising from directly or indirectly using this information.
Day 2