CLEAN IT UP

Are you feeling "Blah" lately?  Are your pants fitting too tight?  Is your dull dry skin in desperate need of a nutrient boost?  Well, this super easy CLEANSE is for you!  It's time to shed those extra holiday pounds (or winter "hibernation tummy", as I like to call it) and commit to a healthy 2011. It's time to give your digestive system a much needed rest, stabilize your blood sugar levels and reset your metabolism. 
Unlike a lot of cleanses that are popular right now, this one will allow you to eat!  And I'm not talking cabbage soup or rice alone.  I'm talking hot, balanced, colorful meals that are nourishing and satisfying as in the photo above- curry lentils and brown rice with steamed kale, kabocha squash, brussle sprouts and wild mushrooms.  That's a lot of food.  You don't have to starve to get optimum benefits on a cleanse. In fact, it's not healthy to do extreme liquid fasts that restrict you to only drink juices and soups for days. These cleanses don't support the liver which is essential to any elimination program. These starvation diets also slow down your metabolism and always end up backfiring when you go back to eating normal food again.

Here is a 7 Day Cleanse I've created from what I think are the 2 best detox programs out there: The Ultra Simple Diet by Dr. Mark Hyman and CLEAN by Dr. Alesandro Junger.  This one is a combination of both and is a simple, gentle way to get you off on the right track in 2011. As you'll see from the shopping list and menus below, the following things are not allowed on the cleanse: alcohol, caffeine, dairy, meat, gluten, processed or packaged foods, soy, and sugar- in any form.  If this sounds impossible, miserable or both please don't be afraid!  Just stick to the guide here and you'll be surprised at how easy it is...especially after the first 3 days.  (If possible, stay on this diet for 21 Days. OR if weight loss is your goal, you can stay on the diet until reaching your healthy goal weight). If you like, you can continue exercising on this diet but it's not required.  Walking daily for 20 mins, yoga and gentle stretching are recommended. If you have access to a steam room or sauna it's a good idea to stop by a few times during the week. Be sure to drink LOTS of water and get plenty of sleep.  (Just plan on clearing your social calendar when doing this cleanse. Take a week- or 3!- for yourself.  You will be so glad you did.) 
To your health,
xox
Leigh

As usual, please check with your doctor before starting any detox plan.

SHOPPING LIST
Try to buy organic for as much of the following as possible.  To save money, here is an organic shopping guide.
For 7 days, you will need:

5 organic lemons
1 bag of Raw Almonds, Walnuts or bags of Pumpkin and Sunflower Seeds to mix
1 jar Almond Butter (without added oils or salt)

1 box of unsweetened Almond or Hemp Milk (optional)

LOTS of organic veggies: broccoli, kale, chard, carrots, mushrooms, cabbage, cauliflower, asparagus, winter squash, sweet potatoes
fresh ginger root (in the produce section)
turmeric (in the spice section)
1 bag brown rice (short or long grain, basmati, jasmine...all kinds of brown rice are yummy:)
1 box pre-washed quinoa
veggie broth (buy it fresh if you can or make it yourself, otherwise buy the Low Sodium Pacific brand in a box)
2 cans Eden brand organic beans (cannelini, black, navy, garbanzo...your choice)
3-4 organic chicken breasts (about 1 lb total)
2-3 wild salmon, sole, cod, black cod, flounder or tilapia (about 6 ounces per fillet)
1 bottle of good extra virgin olive oil
fresh or dried herbs of your choice
sea salt and pepper

***Buy the following for the "Ultra Shake Recipe":

Brown Rice or Hemp Seed Protein Powder (Nutribiotic Vanilla is my favorite. I also really like Vega's Chai Flavor...expensive but far superior to any other protein mix on the market. NOW Foods brand is also great as is . These usually are available to vanilla or chocolate flavors)
1 bottle flaxseed oil (refrigerator section)
4-6 ripe bananas

1 Bag frozen blueberries or strawberries

MENU SUGGESTIONS:

On Sunday, shop and make a pot of steamed brown rice ahead of time. This rice will last you 3 days at least. You can also steam a large pot of veggies and reheat them quickly for lunch and dinner.

Morning: Hot Water with 1/2 lemon and/or Green Tea (every morning)
AND
Ultra Shake -

Blend together in a high speed blender or Vitamix:
1 scoop or packet of Rice Protein Powder (Vanilla or Chocolate Flavor)
8oz cold filtered water
2-3 ice cubes
1 tablespoon combination borage and flaxseed oil
1 tablespoon almond butter
1/2 cup frozen blueberries
1/2 large or one small ripe banana (I like to keep sliced ripe banana in the freezer and add them to my shake...that way I don't waste the fresh banana each day...they go brown pretty fast once peeled)

 Lunch: 1/2 cup beans + 1/2 cup steamed brown rice + 1-2 cups steamed veggies
* flavor these meals with lemon juice, extra virgin olive oil, herbs and spices to add flavor
OR
Organic Homemade Vegan Soups (Black Bean, Minestrone, ect) with 1/2 cup steamed brown rice
OR
Salad with chicken breast, beans, all and any veggies and a drizzle of extra virgin olive oil and a squeeze of lemon

 Snacks:
1 cup warm Veggie Broth
OR
Handful of nuts (raw, unsalted)
OR
Ultra Shake
OR
Apple with Almond Butter

 Dinner: Same as Lunch but drink 1 cup warm Veggie Broth before eating
Also
Green Salad with Chicken Breast or Fish with Olive Oil and lemon juice
OR
Quinoa with Chicken Breast (or Fish) and Veggies

2 of My Favorite Vegan Soups:

Carrot Ginger Soup 

Serves: 2  Time: 30 mins

2 tablespoons Extra Virgin Olive Oil

1/2 small yellow onion    

1-2 cloves garlic, minced

1-2 teaspoons fresh ginger root, peeled and minced (depending on how spicy you want it)                                                                              

2 cups chopped and peeled carrots (about 2 medium loose carrots)

1-2 cups low sodium organic vegetable broth (depending on how thick you want your soup)                    

salt and pepper to taste

In a large pot, sautee onions, garlic and ginger in olive oil until soft, about 3-5 minutes.

Add carrots and vegetable broth (or water) and reduce heat to medium. Allow to simmer for about 20 minutes, or until carrots are soft. Let cool for 10 minutes.
Working in small batches using a food processor or blender, process soup until smooth. ***Use caution when blending warm liquids!  Start on a slow speed and always leave a small crack of air for the steam to escape at the top.  
Return to pot or serving bowl and add sea salt and pepper to taste, stirring well. Serve warm.

Zucchini and Basil Soup

Simply follow the same recipe for Carrot Ginger Soup, but substitute zucchini for the carrot and 5 fresh basil leaves for the ginger.  Also shorten the simmer time to 10 minutes.  Zucchini cooks a lot faster than carrots.  If you have raw cashews or walnuts, blend 1-2 chopped tablespoons in at the end.  Serve warm.