Are you feeling inspired today? Don’t wait until next week to try to do your best. Expect more from yourself and you will deliver!
Here's some tips to keep you on track:
1. Check your attitude. Practice gratitude. You are lucky to be in this program, learning about your health, and practicing something new? Don't let yourself feel deprived or sorry for yourself for even just a second. Catch yourself and remember why you are doing this. Although time slows down on a cleanse, it is only 28 days! Take advantage of this time. Life, otherwise, flies by. Forget about using food or alcohol as a treat or something you deserve after a long day. Go for a walk or make a call to a detox buddy when you need to. Program yourself with positive, loving thoughts, and thoughts of gratitude. Your cravings for alcohol and food will fade and are often either mental or your body lacking nutrients.
3. Eat every 4-6 hours. Try not to eat sooner than 4 hours and try not to go longer than 6 hours.
4. Stop snacking. If you need to, tell yourself, "Just for today, I won't snack", or "just for this moment." Think of something else to do like go for a walk or make a call to a detox buddy. Take it moment to moment. The craving will pass. Focus on making each meal count. Get your protein and veggies first, then fill in with good fats and a small serving of starchy non-processed carbs (ie. brown rice, quinoa, sweet potato). Try drinking some water or tea. A lot of times we are thirsty. This is also the time to avoid toxic emotions and drama. Try to remain calm when things come up. Breathe! There is no situation worth eating or drinking alcohol over. Work on having a mind like water. Each time you get through tough times without using food, you will feel great joy the next day. It's a great triumph and you will build a lot of trust and integrity with yourself. It's more than you will ever know. Do not minimize the importance of this. You will not starve or die.
5. Make a plan to exercise and stick to it. Exercise is another way we can detoxify our bodies. Plan out what kind of exercise you will do and when. If you need to find an exercise buddy to help you, be sure to do this. Accountability is key. We are building trust and accountability with ourselves. Make yourself a priority.
6. Drink lots of liquids. We often confuse thirst with hunger.
7. Eat like a caveman. Lots of clean, lean, protein, vegetables, nuts and seeds. It’s really all about proportions. Make sure you get a deck of cards worth of protein (for men, two decks if you want); half your plate is nonstarchy veggies; a serving of fat (1/4 avocado, 1 tsp. of oil, 1 TBS nuts, 1-2 tsp almond butter, ¼ cup coconut milk, etc.); and an optional ¼ to ½ cup of starchy carbs at breakfast and dinner. If you are hungry, add more protein, more nonstarchy veg, more fat, and more fiber. Remember you can have your protein shakes as meal replacements – at least one or two per day once you get your product.
8. Stop eating 3 hours before you go to bed. Try to stop eating by 7 and be in bed by 10 or 11. Your body burns the most fat and detoxifies best at night. You do not want to be digesting food at night. If it’s late and you have not eaten, do a protein shake with fiber and water, or try just some fiber in water. If you have trouble sleeping, try the same.
9. Try writing down everything you eat and drink. The most successful people make a food plan for the week or the day and then they stick to it no matter what.
10. Get inspired!!! Find an inspiring photo, piece of clothing, etc. Be clear about where you are going and why. Be prepared to share your inspiration with your detox buddies.
Before you take that first bite or drink of anything that would interfere with your cleanse please do the following:
Get a detox buddy or group and then call this person or someone in your group. If you don’t reach the first person, or don’t feel better after talking to them, call the next person. Texting may work also.
Write about it. Most of the time, the desire to eat or drink something off our plan is a desire to escape feelings. Face the feelings because the food will not make it better. Be sure to get a journal.
Leave the situation. Leave the room at the party, leave your kitchen, go for a walk, etc.
Drink some water, make some tea.
Take a shower or bath.
Read or listen to some inspiring literature.
Pray or meditate. If you are spiritual, your Higher Power can help you with anything. Don’t think your feeling is too small for you to get help.
Here are some more recipes to keep you going!
3 Egg Omelet with Beans, Bell Pepper and Onions
Crack three eggs into a bowl, beat well.
In a skillet (preferably cast iron) sauté onions and bell peppers until soft and fragrant.
Add a scoop of your premade beans, heat through. In a non-stick skillet heat some
EVOO. Add beaten eggs; allow egg to cook on the bottom and around the sides. Add
bean, pepper and onion mixture to one side of the eggs and then fold over the other
side on top. Allow to cook for 1 minute more. If you wish, serve with some salsa on top.
Baby Greens, Pecans, Apple and Chicken Salad
Top a bed of baby greens with chopped pecans, apples and some leftover roasted
chicken. Toss with EVOO & lemon juice, season with salt and pepper.
Broiled Polenta with Marinara Sauce
Saute garlic in EVOO. Add chicken broth and tomato puree. (optional sprig of rosemary)
Leftover polenta works great for this. Cut polenta into slices. Broil to warm.
Butternut Squash soup
Boil peeled and cubed butternut squash in organic Chicken Broth. When soft and
mushy blend squash and broth in a blender until smooth. Put mixture back on the
stove top and add coconut milk until creamy. Add sea salt, pepper, and cayenne
pepper to taste.
Chicken and Rice Soup (Homemade Stock)
1. Trim the meat off leftover roasted chickens and set aside in a bowl (reserve half for
soup and the other half for salad).
2. Place all bones, skin and “inedible” chicken parts from both chickens in a big pot.
3. Remove saved pan drippings from fridge, all the fat will have floated to the top.
Scrap off with a spoon, either discard or you can save in the freezer to use for savory
pie crusts at another time. Place the remaining pan drippings in the pot, they will be
very gelatinous, this is normal.
4. Add one large chopped onion, 2 chopped celery sticks, 2 chopped carrots, one bay
leaf and about 6 black peppercorns. Cover contents of pot with water, bring to a boil
and then turn down to a simmer. Allow to simmer all day or at least several hours.
5. Drain off bones, ect. You are left with a delicious, nutritious broth. Salt to taste, add
carrots, celery, the leftover chicken and brown rice. Boil until veggies and rice are
cooked. You can also use this broth as a base for a butternut squash soup
Chicken Vegetable Brown Rice Soup
Can or cooked organic chicken, Organic Chicken broth (fresh, canned or bouillon
cubes). Add brown rice (cook until soft). Fresh Vegetables (carrots, onions, green
beans, etc) Cook until Brown Rice is soft.
Coconut Chicken, Fish, Shrimp, or Scallops
1 Tbsp of sesame oil
3 cloves of garlic, chopped into small pieces
1 shallot, chopped into small pieces
1/2 medium white onion, chopped into small pieces (Note: You can buy these 3 already
chopped together at Trader Joe’s if you don’t have time to prepare)
2 boneless organic, free range chicken breasts OR Wild fish filets OR Wild shrimp OR
Scallops
2 large bunches of organic broccoli
Organic coconut milk
Sea Salt
In skillet, on medium heat, put in sesame oil and let heat up and then add garlic, shallot
and white onion pieces. Cook until onions start to caramelize. Take out of skillet
and set aside. Place protein into skillet you used to cook initially and if they are thick,
filet them (cut them open and spread out), sprinkle sea salt lightly over them and cook
on medium heat.
Add 1/4 can of organic coconut milk and to let protein cook and turn frequently.
When starts to cook through, place another 1/4 can of organic coconut milk over the
top of cooking chicken.
Put the garlic, shallot, onion mixture on the top of the chicken and let cook the milk
cook down until it is absorbed into the meat. Keep turning frequently until chicken is no longer pinkkk and reduced to lower temperature while you are preparing rice/quinoa and broccoli. Frish, shrimp and scallopsa re generally faster cooking. Steam broccoli until done. Serve chicken and broccoli with a 1/2 cup of brown rice or quinoa. For extra flavor you can add a small amount of Braggs to the rice or quinoa.
Dill Salmon with Stir-Fried Veggies and Brown Rice
Put the frozen package of salmon in the fridge the morning you want to cook it and it
will defrost safely. When you are ready to cook, season the fillets with a little bit of dill
and fresh lemon or lime. While I am not big on non-stick pans, this is one thing I do
use a nonstick pan for. I heat up some olive oil, then I put the salmon fillets in “upside
down” (I always purchase the salmon with the skin on, I think it is easier to cook),
cover the pan and cook for about 5 minute, then flip the salmon and cook for another
5 minutes, on medium to high heat. This is wonderful with some stir-fried vegetables
and brown rice.
Fennel Salad
1-2 bulbs chopped, slivered almonds or pecans, green onion, fresh cranberries, EVOO,
lemon, salt, and pepper
Falafel Salad
3 cups well cooked chickpeas; (2-15 ounce cans will equal 3 cups) drained well
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1 teaspoon dry parsley
1/2 teaspoon garlic
2 medium eggs
1/4 cup rice flour
Drain the chickpeas and place them in a large bowl. Use a potato masher to mash
the beans the same way you would mash potatoes. They taste best if they aren’t too
smooth, so be sure to leave them a little chunky. Add the salt, cayenne pepper, parsley,
garlic powder and eggs. Mix everything together until you have a sticky mass.
Add the rice flour and mix again.
Generously oil a cookie sheet. Using about 2-tablespoons per falafel, shape the mixture
into small patties. Arrange the patties on the well oiled cookie sheet. Flip each
patty over so that it is lightly coated with oil on each side. Bake at 450F for about
20 minutes. Check them after 15 minutes, but they will probably need another 5
minutes to be good and brown.
Serve falafels over a bed of baby greens with cucumber, cherry tomatoes and some
fresh chopped dill. Toss with EVOO & lemon juice, season with salt and pepper
Fried Rice
Sauté spinach, mushrooms, onions, broccoli, and carrots. Add 1/2 c. cooked brown
rice. Scramble one egg into side of frying pan. Add pine nuts.
Firecracker Shrimp
Serves 6
This shrimp is spicy and vibrantly flavored with a fiery almond pesto made from
cilantro, jalapeños and scallions. It’s a quick flash in the pan before you’re ready to
enjoy this delicious dish.
Ingredients
1 bunch cilantro, stems removed
1/3 cup sliced or whole almonds
3 tablespoons olive oil
2 teaspoons ground cumin
6 green onions, roughly chopped
3 cloves garlic
2 jalapeño peppers, seeded and halved
2 pounds medium to large shrimp, peeled and deveined 2 tablespoons lemon juice
Salt to taste
1 small avocado, thinly sliced
6 cherry or grape tomatoes, halved
Set aside 6 sprigs of cilantro for garnish. Put remaining cilantro, almonds, 2 table
spoons of the oil, cumin, green onions, garlic, jalapeños, and 1/4 cup water in the
bowl of a food processor or blender and puree until a smooth paste forms, about 1
minute.
Minestrone Soup
Stewed Tomatoes
Zucchini & yellow Squash
Hominy
Beans (optional)
Moroccan Eggplant Curry
2 medium to large eggplants cubed
1 onion chopped
3 carrots chopped into bite size chunks
3 celery stalks chopped
Sauté for a few minutes until almost tender and then add:
2 cloves garlic minced
1 tbsp fresh ginger minced
1 small zucchini chopped into bite size chunks
1/2 tsp paprika
1 tsp cumin
1 tbsp fresh or freeze-dried oregano (or 1 tsp dried)
1/8 tsp cayenne (or more if you like more heat)
1/4 tsp ground turmeric
3/4 tsp cinnamon
Sauté until the zucchini softens slightly then add:
1 19oz can of diced tomatoes with the juice
1 cup canned chickpeas with the juice
Let cook until bubbly and then pour into a baking dish. Cover and bake in a 350F
oven for about 45 minutes. Stir occasionally. Once you put the curry in the oven start
a pot of brown rice, use 2 cups of chicken or veggie broth, 1/4 (heaping) teaspoon of
all spice, once boiling add 1 cup of brown rice, put heat down to low and cover, cook
at low for 40 minutes or however long directed by the rice packaging. Serve the curry
over a pile of brown rice.
Pinto Beans
Soak beans overnight in water. Rinse beans, cover with water, and cook several hours
until soft. Alternatively, if you own a pressure cooker you can cook at pressure for 11
minutes. Drain off excess water, add some oregano, salt, pepper and olive oil. Refrigerate
in an easily accessible container.
Polenta with egg
Boil 1 cup polenta with 3 cups water or broth. Stir often. When thick add 1 egg. Stir.
Quinoa Salad over Mixed Greens
Cook 1 cup Quinoa to 2 cups organic chicken broth (bring to boil, simmer 20 mins)
Cool. Add EVOO, sea salt, cracked pepper to taste
Add diced green apple, chopped tomato
Rice Cereal
Boil water as directed on rice cereal box. Add rice and frozen blueberries. Cover and
simmer for couple minute. Turn off heat source and continue to stream for 5 min.
Blend almond milk with 1 scoop of protein and 1 scoop of fiber in blender. Mix in rice
cereal and enjoy!
Roasted Chickens
1. Use a large baking dish, like one you would bake a big lasagna in. Put 2 chickens in
the dish side by side, breast up. Make sure to remove the organs they put inside the
bird, (you can fee to dogs raw, but most people will probably throw them out).
2. Stuff the inner cavity of the chickens with celery and carrot sticks. Drizzle the outside
with olive oil, season with salt and pepper.
3. Bake at 325 for 3 hours.
4. Remove chickens from oven, put each chicken on a plate.
5. Put pan drippings in a glass bowl, cover and refrigerate.
6. Serve slices of chicken breast with your favorite sides. Our family enjoys a big salad.
7. Cover leftover chickens with foil and refrigerate.
Shrimp Louis Salad
Lettuce, shrimp, avocado, boiled egg, tomato, olives, green apple, onion, lemon, EVOO.
Shrimp Scampi
Add garlic to EVOO in frying pan. When garlic is cooked add thawed, precooked
shrimp to warm. Just before serving squeeze juice from one lemon into it. Add fresh,
chopped parsley.
Split pea Soup with Brown Rice
In a big pot combine, 1 cup washed split peas, grated carrot and potato, chopped celery
and onion, water (can use chicken broth)to cover plus an inch, salt. Bring to a boil.
Simmer until peas are soft and soup is thick.
Stir Fry
Use chicken, shrimp, filet (lean steak)
Small amount of olive oil
Stir Fry FRESH vegetables (mushrooms, bell peppers, broccoli, squash, and bean
sprouts)
Season with small amount of sea salt, pepper and fresh herbs.
Super Simple Delicious Chicken Soup
1 hot cooked chicken (roasted chicken pre-cooked at any grocery store!)
1 box gluten free chicken broth (get 2 if you want to make a large pot)
Frozen/canned peas, carrots, and other of your favorite veggies
Brown Rice
Spices/Salt/Pepper to taste (garlic sea salt, thyme, pepper).
Fresh rosemary, if available.
All the quantities just depend on how chunky you want it and if you want leftovers.
Just shred the chicken and put everything into a pot and warm.
Turkey Burgers
Season 1/4 pound of lean turkey meat with salt and pepper (can add chili flakes for a
“kick”).
Mold into patties and cook in frying pan about 5 minutes on each side.
Meanwhile, sauté sliced mushrooms.
Place 2 large ice berg lettuce leaves on plate.
Layer patty, mushrooms, sliced red onion, avocado, and tomatoes.
Wrap with lettuce and enjoy.
Turkey Chili
1 1/2 teaspoons olive oil
1 pound ground turkey
1 onion, chopped
2 cups water
1 (28 ounce) can canned crushed tomatoes
1 (16 ounce) can canned kidney beans - drained, rinsed, and mashed
1 tablespoon garlic, minced
2 tablespoons chili powder
1/2 teaspoon paprika
1/2 teaspoon dried oregano
1/2 teaspoon ground cayenne pepper
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground black pepper
Heat the oil in a large pot over medium heat. Place turkey in the pot, and cook until
evenly brown. Stir in onion, and cook until tender.
Pour water into the pot. Mix in tomatoes, kidney beans, and garlic. Season chili
powder, paprika, oregano, cayenne pepper, cumin, salt, and pepper. Bring to a boil.
Reduce heat to low, cover, and simmer 30 minutes.
Top with slices of avocado.
Veggie Chili
Saute garlic in EVOO. Add organic tomato puree and chicken broth. Use all leftover
veggies, add any others like green beans, sweet potato, zucchini. Add black beans.
Season with cumin, chili powder, salt, and pepper. Serve over quinoa or greens.Make it a great week!
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