Cleanse: Week Two

Successfully made it through the first week of the cleanse, the hardest part is over! I’m a few days into week two now and having no trouble at all maintaining the restrictions, my diet actually feels quite normal (and right for me).

The first week I was definitely fighting off bouts of hunger, but this week {with the added protein} I feel great, plus I’ve been able to workout again which gives me an added boost as well-so hip hooray for cleansing!

Week two consists of more of the same (no dairy, sugar or gluten) but allows fish, gluten-free grains and legumes to be added back into your diet. So lots of salmon, quinoa and chickpeas for me.

I’ve actually made some great recipes this week, I’m feeling extra pleased with myself (and very satiated). Here is a little bit of what I’ve been enjoying.

TeffPorridge

Teff Porridge with Coconut Milk

1/2 cup Teff grain

1 1/4 cup water

1/4 cup organic coconut milk (from the can)

Dash of salt

1 tablespoon of chia seeds

1 teaspoon organic raw honey

Handful of organic blueberries

Handful of sliced almonds

In a medium saucepan combine teff, water, coconut milk and salt. Stir thoroughly to avoid clumping. Then bring to a boil.

Reduce to a simmer, cover and cook for another 15-20 minutes-until desired thickness

Add chia seeds and honey and mix well. Then top with blueberries and almonds

Teff is a staple grain used in Ethopia. It has a rich, nutty flavor and is highly nutritious. It’s rich in both Calcium and Vitamin C and a great source of protein.

Note, this is really enough for two servings, I personally like to make a big batch so I have leftovers the next day. Be warned however, it gets quite lumpy when refrigerated, I tend to add a lot of almond milk to it when reheating.

SalmonProteinBowl

Salmon Protein Bowl

1/2 cup cooked quinoa

2 tablespoons olive oil

1/4 chopped onion

1/4 cup each veggies; carrots, broccoli, cabbage, red pepper, green pepper & spinach

1/4 cup rinsed chickpeas

1 teaspoon herbamare

Salt and Pepper to taste

1 tablespoon Tamari Soy Sauce

Small wild salmon filet

Preheat oven to 450 degrees

Season salmon with salt and pepper and place skin side down on a baking sheet. Cook for 10-13 minutes until thoroughly cooked

While the salmon is cooking heat olive oil in a medium skillet and add onions. Sauté for approx 5 minutes, then add all other veggies (minus spinach) & chickpeas, cooking for another 5 minutes

Lastly add the spinach, spices and soy sauce and cook for another 2-3 minutes

Place cooked quinoa in a bowl, add veggie mixture and top with salmon

This recipe is packed full of protein (chickpeas, quinoa and salmon are all great sources of protein) and will leave you satisfied throughout the day. If you are not doing the cleanse (or once its complete) I would also suggest adding some edamame and hot Sriracha sauce-Yum!

RedPepperHummus

Red Pepper Hummus

1 garlic clove

One 15-ounce can of chickpeas rinsed

1/4 cup roasted fire red peppers from the jar (at Trader Joes)

1/4 lemon juice

1/4 cup tahini

2 tablespoons olive oil

1 teaspoon cumin

1/2 teaspoon cayenne pepper

Dash of salt

Add all ingredients (minus the red peppers) to a Vitamix (or blender) and blend until smooth. Add red peppers and blend until peppers are fully processed.

Pour into serving bowl, top with more cayenne and enjoy with fresh veggies.

I like my hummus particularly spicy, so you can eliminate some red peppers or use less cayenne if you’re not a fan of the heat.

Hope all your New Year’s resolutions are coming along well. Would love to hear how each of you are tackling your goals.

Happy Friday!




 

 

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Cleanse: Week One

Now that the holidays are over and my travels are on hold (for the time being) I figured its time to start focusing on my 2014 resolution. Making my health a priority was one of my major goals towards feeling like me again. In order to get started I knew I needed to get my diet in check and a cleanse was just what I needed to jump start things.  In the past I would simply do a three day juice cleanse to detox, but since I’m still nursing I know there is no way to maintain the energy needed for breastfeeding while strictly juicing. Nor is it safe as toxins may leech into the breast milk.

Last year I discovered a cleanse in Whole Living magazine that I find simple to follow and less toxic for my breast milk. Its not a die hard cleanse like some of the others out there and doesn’t leave you wanting to eat your arm off from starvation. The website provides you with many great recipes, however I find it easiest to follow the ingredients allowed each week and make my own recipes based off meals I’ve eaten in the past.

I would like to note-I generally eat a very clean diet (minus my sugar habit I’ve inherited), however if your diet is rich in processed foods, your body will be much more toxic and I would suggest not doing any cleanse whatsoever until breastfeeding is complete.

If you would like to give this cleanse a try, I’ve provided some of my own recipes below as well as tips for surviving the cleanse. I will post new recipes each week based on the new foods allowed in the diet (the cleanse consists of three weeks total).

Week One of the cleanse consists of only eating fruits, vegetables, lentils, nuts and seeds. This means no processed foods, no gluten and no dairy.

BlueberrySmoothie

To begin the cleanse I personally recommend drinking a glass of warm lemon water each morning.  Simply warm a glass of purified water and squeeze half a lemon into the water. This will aid in flushing out all toxins and improve your digestion.

It is ideal to start your day with a smoothie or a juice. There are many great recipes provided on the website but I like to keep it simple and make smoothie recipes that I’m already familiar with. Below are two recipes to get you started.

Blueberry Spinach Smoothie

3/4 cup organic blueberries

3/4 cup organic spinach

1/2 frozen banana

1 1/2 cups Almond Milk

1 tablespoon Almond Butter

1/2 tablespoon raw organic honey

1 tablespoon ground blueberry flax seed (I find mine at Trader Joe’s)

1/2 cup of ice

Add all ingredients to a high power blender (Vitamix works best) and blend until smooth.

Please note, this is a rough measurement, I never actually measure ingredients when making smoothies, I just throw it all in and adjust as needed.

If you would like your smoothies thicker, add less almond milk and more ice (or more banana). If you like it sweeter, add more fruit or honey.

I tend to go back and forth between using kale and spinach, both are great, and sometimes I use Stevia rather than honey.

SmoothieStorageSmoothieStorage102

Green Smoothie

1/2 cup organic broccoli

1/2 cup organic spinach

1/2 cup chopped carrots

1/2 banana

3/4 cup organic strawberries (I used frozen strawberries)

1 1/2 cups organic orange juice

I find it easier to stick to my morning routine (especially with a toddler hanging on me) if all my ingredients are pre-washed and cut and ready to go.  You can simply do this in the beginning of the week by thoroughly washing & chopping all your fruits and veggies, then dividing them up into servings and storing them in an airtight sandwich bag. Then simply label each bag with the date and store in the freezer. Then each morning you just grab a bag and pour your liquid of choice into the blender. Cleanse or no cleanse, this is an easy method that I love for making smoothies.

SquashLentilSoup102SquashLentilSoup

To start the week I made a big batch of stew in the crockpot so I wasn’t stressed about preparing each meal. The lentil stew below is simple to make and quite filling.

Butternut Squash Lentil Stew

7 cups of organic veggie broth (homemade is best)

1 chopped red onion

2 cups organic red lentils (well rinsed)

1 cup of chopped celery

1 cup of chopped carrots

3 cups of cubed butternut squash

1 teaspoon cumin

1 teaspoon giner

1 tablespoon curry powder

1 teaspoon chili powder

Place all ingredients in a slow cooker and put on high for 5 hours.

Its also great topped with shredded kale or spinach.

KaleBeetSalad

Kale is always my go-to salad option, I absolutely love it (good thing for me its so darn healthy!). I bought a couple bunches of kale from the Farmers Market and pre-washed and stored in the fridge so I was ready to make a salad or stir-fry at any moment. This recipe below is one of my favs for making an easy side kale dish. Note, I also roasted a handful of beets in the beginning of the week to throw in my recipes.

Kale &  Beet Stir-Fry

1 tablespoon olive oil

1 chopped garlic clove

1/2 chopped red onion

1 bunch of washed & torn organic kale

2 small organic beets pre-roasted

1 teaspoon red pepper flakes

Salt & pepper to taste

1 tablespoon pepita seeds

Heat olive oil in medium skillet, add garlic and onion and sauté for 3-5 minutes

Add beets and kale and cook for 2-3 minutes, add seasonings

Top with pepitas

SweetPotatoFries

Sweet Potato Fries

1 washed organic sweet potato

1-2 tablespoons olive oil

Salt & Pepper

1 tablespoon smoked paprika

Pre-heat oven to 450 degrees (this high heat makes them extra crispy)

I personally prefer to keep the skins on for added fiber, but you can also peel them.

Cut the ends off and cut in half length wise. Then cut in half again, then cut into smaller wedges.

Toss the sweet potatoes in a large bowl with the olive oil, coating them well. Add seasonings, then spread in a single layer on a baking sheet.

Bake for approx 25 minutes, flipping once. Be careful to watch them closely as they can burn quickly at this high temp.

Here are some other great options that will work during week one of the cleanse; Lentil Squash Stew (omit the tomato paste) & Acai Berry Bowl (omit the granola).

I feel the key to maintaining this cleanse is having all the food prepped ahead of time. Failure is likely if starvation hits and you don’t have a meal pre-prepped or made. I personally suggest chopping all your fruits and vegetables ahead of time and storing them in a sealed container in the fridge. I also suggest always having a snack on-hand (mainly when leaving the house). I have found carrying around some chopped veggies, an apple and some raw nuts helps.

Please let me know if you join in or are doing your own cleanse. I would love to have a buddy to get through it with! Best of luck!




 

 

 

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