[CLEAN Challenge] The End Has Come

Well kids, if you started your detox with us on January 2nd...tonight is the end.  Don't know about you, but we have been counting down the hours all day!  Congratulations to everyone that finished - it is no easy task!! We hope that along the way you picked up some healthy habits, found some new foods you enjoy, lost a few pounds, and feel a little healthier.  Here's to your first sip of wine, bite of chocolate, or whatever you have been dreaming of having - "it's so good...once is touches your lips"!!

[CLEAN Challenge] WEEK 3: Are We Done Yet?

Yes, this is when it starts to get a little tiresome but hopefully you are feeling great and seeing the benefits of detoxing.  I saved some of our favorite recipes for this week.  Hope you enjoy!


DAY 1, 3, 5, 7 [WEEK 3]
Breakfast:
Breakfast Smoothie with peaches and raspberries
Lunch:
1 cup Dirty Black Beans & Rice
Cucumber & Red Onion salad
Snack:
2 carrots with hummus
Dinner:
1-2 cups Cauliflower & Kale Soup
Sautéed yellow squash
1/2 avocado


DAY 2, 4, 6 [WEEK 3]
Breakfast:
Breakfast Smoothie with pineapple and mango
Lunch:
6 oz chicken/fish
Large spinach salad w/ olive oil and vinegar
1 carrot
Snack:
1/2 apple with 2 tbsp cashew or almond butter
Dinner:
1-2 cups Marci's Veggie Soup
Sautéed spinach
1/2 avocado


SHOPPING LIST [WEEK 3]
1 head cauliflower

2 garlic bulbs

3 yellow onions

1 red/purple onion

3-4 apples

4-5 avocados

Celery

Carrots

Large container of spinach

4 cucumbers

6 yellow squash

1 zucchini

1 cup mushrooms

1 bunch kale

Fresh parsley

Fresh dill

Dried rosemary

Dried thyme

Dried oregano

Cajun seasoning

Chili powder
3-4 pieces of chicken or fish

Cashew or almond butter

2 cups brown rice

Olive oil

Red wine vinegar

Frozen peaches, raspberries, pineapple, mango

2 cans spicy black beans (with the Mexican food at WF)

1 jar green olives (optional)

16 cups vegetable stock

Rice or almond milk

Hummus

[CLEAN Challenge] WEEK 2: Meal Plans & Shopping List

DAY 1, 3, 5, 7 [WEEK 2]
Breakfast:
Breakfast Smoothie with blueberries and mango
Lunch:
1 1/2 cups Mushroom Quinoa (reduce to 1/2 cup and add chicken or fish)
1/2 cup pineapple
1 carrot
Snack:
1 brown rice cake w/ 1 tbsp of nut butter (can add a drizzle of agave)
Dinner:
1-2 cups Broccoli & Arugula Soup
1/2 cup sautéed spinach
1/2 avocado


DAY 2, 4, 6 [WEEK 2]

Breakfast:

Breakfast Smoothie with raspberries and pineapple

Lunch:
Turkey or Veggie Sandwich/Wrap
1/2 apple with almond butter

Snack:

Kale Chips or carrots with hummus

Dinner:

1-2 cups Vegetable Ragout with White Beans

1/2 cup sautéed zucchini

1/2 avocado

SHOPPING LIST [WEEK 2]
3-4 yellow onions
1 red onion
3-4 apples
3-4 lemons
Butternut squash (*or 3-4 yellow squash)
1 head of broccoli
2-3 bunches of kale (if eating kale chips)
1 cup arugula
1 container prepared pineapple
Garlic
3-4 avocados
1/2 cup of 3 varieties of mushrooms
1 fennel bulb
2 cucumbers
Carrots
Zucchini
Spinach
Swiss chard
Kalamata olives, pitted
Fresh thyme, oregano, sage
Coconut oil
Olive oil
Cashew or almond butter
Brown rice cakes
2 cups quinoa
1 15oz can white beans
Flax seed meal
Cashews, almonds, pumpkin seeds
Chicken/Fish (optional)
Turkey breast, sliced (optional)
Frozen blueberries, pineapple, mango, raspberries
1 loaf Millet bread (Food for Life in frozen section) -or- Brown rice tortillas 

8 cups vegetable stock (3 - 1 quart cartons)
4 cups mushroom stock (1 - 1 quart carton)

2 cartons of Rice Milk
Hummus
Psillium husks
Paprika
Red Pepper Flakes
Salt
Ground pepper
Fennel Seeds (dried)
Protein powder (we use Alive Pea Protein)

[CLEAN Challenge] What To Expect During Detox

The goal of CLEAN is to rid your body of toxins and substances that cause inflammation in order to allow your body to 'rest' and detox.  Caffeine, alcohol, and sugar can cause withdrawal symptoms that are similar to any other addictive substance.  As your body begins to detox, you may begin to feel some side effects.  Headaches, sore muscles, cranky moods, insomnia and the general feeling of being physically weak are common during the first few days of the detoxification process. People who are coffee addicted may have stronger "pull out" effects, as usually their PH Balance is not normal.

According to experts, these detoxification symptoms are the normal reaction of a body in change. Note that when you undergo a detoxification process, you change your daily routine thus your body’s daily activities are altered.  If you start feeling dizzy and lightheaded, do not be alarmed. Give your body time to adjust to the changes. If you feel nervous and cranky, try taking a walk or doing some yoga exercises to calm yourself.  In a few days, you will start feeling a lot better!!

[CLEAN Challenge] I HAVE To Eat Out....Now What?

It's bound to happen...you have to attend a lunch or dinner out!  Though not ideal, you can still follow CLEAN while eating out.  If possible, schedule your meals out at lunch so that you are still eating your biggest meal in the middle of the day.  Here are some tips to get you through (most restaurants are open to making modifications to food, just ask!):


To start:
•Drink sparkling water or tea
•Have a salad - order it with no tomatoes and oil & vinegar dressing
Entrees: 
•Have a piece of chicken or fish, ask that it be prepared with oil (no butter)
•Order several sides of vegetables prepared with oil, salt, and pepper
•Mexican food: Try some chicken fajitas with veggies and guacamole but NO tortilla, sour cream or cheese
•Asian food: This one is a little harder, most asian sauces have soy and gluten in them - Zen does have a gluten-free Miso sauce that you can put over a brown rice bowl with veggies or chicken on top
After:
•Hot tea
•Fruit bowl (you may have to pick out the fruits you can eat)

[CLEAN Challenge] WEEK 1: Are You Packing?

The time has come...to start cooking your food and packing a lunch!  Below you will find a sample week 1 menu and some items that are great to have on your shopping list.  We usually make 3-4 items each Sunday and reheat them all week for lunch and dinner.  Here we go...


DAY 1, 3, 5, 7 [WEEK 1]
Breakfast:
Breakfast Smoothie with frozen pineapple and mango
Lunch:
2 cups Quinoa Pilaf (reduce to 1 cup and a piece of chicken or fish)
1/2 apple with 2tbsp of cashew butter
Snack:
2 carrots with hummus (be sure to read the ingredients on hummus, we buy Mediterranean Chef - Grandma's Hummus)
Dinner:
1-2 cups of Pea, Mushroom & Turnip Chowder
1/2 cup sautéed collard greens
1/2 avocado


DAYS 2, 4, 6 [WEEK 1]
Breakfast:
Breakfast Smoothie with frozen cherries and peaches
Lunch:
1 1/2 cups of brown rice with 1/2 cup of black beans (we buy the 365 spicy black beans at WF)
-or- 6 oz of chicken/fish with a large spinach salad w/oil and vinegar dressing
1 pear
Snack:
1/4 cup pumpkin seeds
Handful of cashews or almonds
Dinner:
1-2 cups of Creamy Carrot Soup
Sautéed green beans
1/2 avocado


SHOPPING LIST [WEEK 1]:
3-4 yellow onions
3-4 apples
3-4 pears
Garlic
3-4 large turnips
3-4 avocados 
3 cups of mushrooms
4 cups of carrots
Green beans
Collard greens
6-8 cups of spinach
Fresh dill/parsley
Coconut Oil
Cashew or almond butter
1 1/2 cups quinoa
2 cups long grain brown rice
Canned spicy black beans (we buy 365 brand)
Flax seed meal
Cashews, almonds, pumpkin seeds
Chicken/Fish (optional)
Frozen peas, mango, pineapple, cherries, peaches

18 cups vegetable stock (5 - 1 quart cartons)

2 cartons of Rice Milk
Hummus
Psillium husks
Paprika
Red Pepper Flakes
Salt
Ground pepper
Fennel Seeds (dried)
Protein powder (we use Alive Pea Protein)

[CLEAN Recipe] Pea, Mushroom, and Turnip Chowder

3 tbsp olive oil

2 cups chopped yellow onion

6 cups vegetable stock

3 cups cubed turnips (3-4 large turnips), peeled and cut into 1" cubes

2 tsp sea salt

1/2 tsp ground black pepper

1 package frozen peas

1 cup thinly sliced mushrooms
Dash of red pepper flakes

Fresh parsley

1. Heat 6-8 quart pot, add 2 tbsp of oil and sauté onions for 5 minutes, stirring often

2. Add 4 cups of vegetable stock and the turnips, red pepper flakes, salt, and pepper.  Cover and bring to boil, reduce to simmer, and cook for 10 minutes, or until turnips are tender

3. Add the peas, mushrooms and remaining stock to the pot and cook for another 5 minutes

4. Garnish with parsley and serve.

Yields: 8 cups
Adapted from: The Great American Detox Diet

[CLEAN Recipe] Creamy Carrot Soup

1 tbsp olive oil
1 cup chopped yellow onion
2 cloves garlic, minced
2 tsp sea salt
1 tsp fennel seeds
4 cups carrots, cleaned, dried, cut into 1" coin slices
4 cups vegetable stock
Fresh dill or parsley


1. Heat 4 quart pot over medium heat and add oil
2. Add the onion and garlic with the salt, stir to coat with oil and sauté for 3-4 minutes
3. Add the fennel seeds, carrots, and stock; cover and bring to a boil
4. Reduce to simmer and cook until carrots are tender, about 20-30 minutes
5. Blend soup in pot with immersion blender, or transfer to blender and blend until smooth
*Note: You can also leave soup chunky and skip the blending
6. Garnish with dill or parsley


Yields: 5 cups
From: The Great American Detox Diet