Sunday, July 21, 2013

3-Day Cleanse

After a food filled vacation in the keys, my mom and I decided it would be a good idea to try a cleanse. Now don't get scared off by the word "cleanse". We didn't try one of those Blue Print Juice cleanses where you only drink juices made of lemonade and cayenne pepper! Instead of a juice cleanse, we found a food cleanse online where you can still eat. This cleanse is free of caffeine, alcohol, refined carbohydrates, sugar and sugar substitutes. The food for the 3 days are super healthy but super tasty! And the food is not in small portions so you don't feel hungry all day. So for any of you post-vacationers looking for a way to get rid of the extra weight you gained, here is a 3-day cleanse I tried.

The three day menus are about 1,500 calories per day. If you need more or fewer calories, you can easily alter the portion sizes. But remember: Do Not Skip A Meal OR Snack. Eating frequently keeps your metabolism going!

A few things to remember:
  • Be conscious of what you are eating! Try not to sit in front of a laptop or tv and eat your meals. If you focus on your foods while you are eating them, you will feel more full.
  • Make sure you drink LOTS of water. All your liquids should be pure, no added sugars or juices. Try to drink about 64 ounces per day {thats 8, 8oz. glasses of water for the day}
  • Do Not Skip A Meal or Snack!!
Day One

Breakfast: 1 cup of steel-cut oatmeal {measure after cooking}, topped with 2 tablespoons of chopped walnuts and 1 cup of fresh or frozen berries.

Mid Morning Snack: 1/2 cup of nonfat yogurt mixed with 1/2 a banana, sliced and 2 tablespoons Grape-Nuts  or other high-fiber cereal

Lunch: Washed baby spinach leaves topped with 4 ounces of chicken, 8-10 sliced red grapes, sliced red onion and 2 tablespoons of slivered almonds. Salad Dressing: fresh lemon juice and 2 tablespoons of olive pil. Serve with 1/2 of a 6 inch whole-wheat pita pocket.

Mid Day Snack: Sliced green apple with 1 ounce of cheddar cheese

Dinner: Bake a 5-ounce piece of cod or tilapia. Place fish in a baking dish, top with 2 teaspoons of olive oil, fresh lemon juice and a pink of sea salt and pepper. Bake at 375 for 10-12 minutes. Serve with 1/2 cup of brown rice and steamed broccoli.

Nutrition Facts
Calories: 1,489  Carbohydrates: 145 grams  Protein: 108 grams  Fat: 57 grams  Fiber: 31 grams Sugar: 41 grams  Sodium: 174 mg  Calcium: 665 mg

Day Two

Breakfast: Make 3-egg-white omelet filled with 2 tablespoons grated parmesan cheese and 1/2 cup of sliced tomatoes and onions. Serve omelet with a navel orange or half a grapefruit.

Mid Morning Snack: 1 slice of whole-grain bread topped with 1 tablespoon all-natural peanut butter or almond butter

Lunch: 5-ounce salmon fillet grilled or poached served over a bed of baby arugula and topped with 1/2 cup of chickpeas, fresh lemon juice and a teaspoon of olive oil

Mid Day Snack: 1/2 cup of cottage cheese topped with 1/2 cup of fresh or frozen berries

Dinner: Broil a lean 4-ounce lean ground turkey burger and serve it on a whole-wheat English muffin topped with sauteed mushrooms and onions. Serve the burger with large mixed greens salad with balsamic vinegar and 1 teaspoon olive oil

Nutrition Facts
Calories: 1,473  Carbohydrates: 118 grams  Protein: 122 grams  Fats: 60 grams  Fiber: 26 grams Sugar: 34 grams  Sodium: 2,100 mg  Calcium: 821 mg

Day Three

Breakfast: Combine 1 cup of plain nonfat yogurt {greek yogurt}, 2 tablespoons of flax seeds, 1 cup of fresh berries and 2 tablespoons of Grape-Nuts or other high-fiber cereal.

Mid Morning Snack: 1 hard boiled egg and a handful of baby carrots

Lunch: Top a 6-inch whole-wheat tortilla with 1/4 of a sliced avocado, 2 slices of tomato, 2 slices of part-skim mozzarella cheese, 1 teaspoon Dijon mustard and 1 romaine lettuce leaf. Wrap up and enjoy with a bag of fresh green or purple grapes {15-20}

Mid Day Snack: 1 cup of skim or soy milk and 1 ounce of raw almonds {about 20 almonds}

Dinner: Bake a 5-ounce boneless skinless chicken breast with fresh lemon juice, 2 teaspoons of olive oil and 1 tablespoon of capers or sliced green olives. Cook at 375 for about 20 minutes. Serve with corn salad- 1 cup frozen thawed corn niblets, 1 diced plum tomato, 1/4 cup of black beans, topped with a pink of sea salt and pepper

Nutrition Facts
Calories: 1,508  Carbohydrates: 152 grams  Protein: 109 grams  Fat: 61 grams  Fiber: 29 grams  Sugar: 54 grams  Sodium: 1,872 mg  Calcium: 1,183 mg

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