The Perfect 7 DAY
ox t e D REAL FOOD. NO GIMMICKS.
Why Detox? When we hear the word “detox”, we usually think of hunger or deprivation or juice; lots of juice! This program is different. It’s really easy to follow and anyone can do it. All we’re doing is eliminating junk and other foods that our body finds difficult to digest. This means that you get to eat loads of nutritious and tasty real, whole foods.
Virginia CzarnocKI
Moozlers • The Gym, Cayman
I do this program 2 to 3 times per year. Why? Because it makes me feel good. Last time I did the program was right before Christmas and I lost 8lbs. My tummy felt light and I felt energized. I had planned to indulge in Christmas treats. The funny thing was that I actually didn’t want to and I ate a lot less junk than I thought I would. It’s also a really effective and quick way to lose a few pounds and kickstart a new health regime.
There’s no science to this detox. It’s a simple short term elimination meal plan. Boom! What more could you ask for?
SIGNS THAT YOU NEED TO DETOX DO YOU FEEL ... ?
Tired/Lethargic?
Joint Pain? Headaches?
Weight Gain?
Acne & Rashes?
IF YOU ANSWERED YES TO ANY OF THESE QUESTIONS, IT’S PROBABLY A GOOD TIME TO DETOX.
Let’s get started! This program is about resting your body and giving it a break; kind of like a spa weekend for your digestive system. Your energy levels may initially be low. This can be due to the lack of sugar and coffee as well as a result of your food changing. I don’t recommend that you combine this program with an intense exercise regime unless you are very in tune with your body. Break in to exercise gently or, if you are already exercising, take a step back and go easy. A good tip is to cut intense cardio and heavy weights for the duration of the program. You will be avoiding sugar and caffeine. If these generally form part of your diet, you may suffer some withdrawal symptoms. You may feel tired and run down and/or have a sore head, bloating, skin breakouts and constipation. These symptoms generally kick in between days two and four. They pass quickly. Keep going and drink plenty of water. If they haven’t passed by day five, see a doctor.
Willpower TIP! DO NOT GRAB FRUIT WHEN YOU CRAVE SUGAR. Drink water and occupy yourself. The cravings will pass.
Drink plenty of water Start your day with lemon juice added to warm water and then drink plenty of water throughout the day. Try adding cucumber and mint if you find water boring.
Lemon is a natural energizer; it hydrates and oxygenates the body, so it feels revitalised and refreshed!
WHAT TO AVOID
• Alcohol • Caffeine • Processed food including packaged or ready meals and white flour
• Fried food • Sugar
Be very conscious of how your body is reacting. Detoxing is extremely easy for some people, whilst others may find it tough both mentally and physically. You have the option to add an extra 3 days - Stage 4
Detox PHASES PHASE 1 DAYS 1 & 2: Remove all processed food, caffeine, sugar, dairy, fried food and alcohol. PHASE 2 DAYS 3 TO 6, INCLUSIVE: Remove meat and eggs. PHASE 3. DAY 7: Eat mostly raw food. PHASE 4 1-3 DAYS PAST PHASE 3: Only consume liquidsjuice or smoothies.
THE FOUR PHASES
1
2
You will start by eliminating dairy, caffeine, processed foods, fried food, sugar and alcohol from your diet. At this point you’ll still be eating meat. Here is a typical day but you can mix it up from the options in the recipe book.
In this phase you will be eliminating meat and eggs from your diet. Below are meal options for days 3 to 6 of your detox. Here is a typical day but you can mix it up from the options in the recipe book.
• BREAKFAST: Eggs With Vegetables • LUNCH: Bowl of cauliflower soup • DINNER: Chicken salad • SNACKS X 2: 1 mid morning. 1 mid afternoon Celery, carrots or a small apple or pear with nut or seed butter, or a small hand- ful of nuts (pecans, almonds, walnuts)
• BREAKFAST: Smoothie • LUNCH: Black bean soup • DINNER: Kale and sweet potato salad • SNACKS X 2: 1 mid morning. 1 mid afternoon Celery, carrots or a small apple or pear with nut or seed butter, or a small handful of nuts (pecans, almonds, walnuts)
3
4
In this phase you will be eliminating meat and eggs from your diet.
In this phase you will have only fresh juice and/or smoothies.
• BREAKFAST & LUNCH: Smoothie • DINNER: Spinach and strawberry salad • SNACKS X 2 (1 mid morning and the other mid afternoon) Celery, carrots or a small apple or pear with nut or seed butter, or a small handful of nuts (pecans, almonds, walnuts)
• BREAKFAST, LUNCH AND DINNER: Any smoothie/ juice from the list.
AFTER THE DETOX Be super careful not to stuff your face as your reward for sticking to the plan. Start eating a normal diet of whole foods and keep drinking plenty of water. It is essential that you slowly reintroduce any foods you eliminated. Heck, you might just want to continue avoiding them! You want to ease your body back into a normal diet by eating foods that are easily digested such as lightly steamed vegetables. After that, reintroduce whole grains and lastly, add back meat and dairy. Pay attention to portion control and be careful not to overeat to compensate for any feelings of deprivation or any cravings you had during this program. As you reintroduce foods, notice how your body reacts to them. If you feel any changes in your energy levels, sleeping habits, or your digestive system, consider consuming less or completely eliminating these foods. It’s a good idea to keep a food diary to note how things make you feel.
The Choices Breakfast
Pancakes* Breakfast Smoothie Vegetable Omelette*
Lunch
Gazpacho Black Bean Soup Cauliflower Soup Carrot and Lentil Soup
Dinner
Shrimp Salad * Grilled Chicken Salad * Vegetable Chili Quinoa and Black Beans Kale and Sweet Potato Salad Spinach and Strawberry Salad Zucchini Noodle Salad
Smoothies
Mean Green Nutty Green Tropical Punch Pomegranate Grapefruit Cucumber Pineapple Chunky Monkey
*Day 1 & 2 options only
c
b Breakfast
PANCAKES *Day 1 & 2 options only Serves 1 INGREDIENTS 1 whole egg 2 egg whites 2 tablespoons of almond flour ½ teaspoon of coconut oil 1 handful of mixed berries METHOD • Beat eggs and add the almond flour. Combine. • Grease a shallow pan with a little coconut oil and put it on to heat. • Add the batter to the pan and cook for about 2 minutes and then flip and cook the other side for about 2 minutes. • Drizzle oil on top and serve with the berries.
BREAKFAST SMOOTHIE
*Day 1 & 2 Options Only
Serves 1 INGREDIENTS 1 handful of mixed nuts: 7 to 8 pieces walnuts, pecans, cashews, brazils, almonds, or a tablespoon of coconut or flax oil 2 tsps of chia or flax seeds (or a mixture) 1 tbsps of sunflower or pumpkin seeds (or a mixture) 1 glass of milk (almond or coconut) 1 banana 1 handful of frozen strawberries 2 cups of chopped kale, callalloo or spinach METHOD • Place all of the dry ingredients into the milk and soak overnight in the fridge. • When you are ready to eat, add all other ingredients and blitz in a blender.
Vegetable Omelette Serves 1 INGREDIENTS 2 large eggs 2 cups of your choice of vegetables: onions, peppers, tomatoes, mushrooms etc. 1 tablespoon of coconut oil Salt and pepper to season METHOD • Sautee vegetables in oil and set aside. • Cook eggs to your liking and combine with the vegetables. • Season and enjoy
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b Lunch
CAULIFLOWER SOUP
Serves 4
CARROT & LENTIL SOUP
INGREDIENTS
INGREDIENTS
2 tablespoons of coconut oil 1 onion, peeled and diced (optional) 1 carrot, peeled and diced 1 teaspoon ground coriander 1 teaspoon ground cumin ¼ to ½ teaspoon of red pepper flakes ¼ teaspoon turmeric or a thumb sized piece of fresh turmeric, grated 1 teaspoon salt 1 large head of cauliflower, coarsely chopped 6 cups of water Salt and pepper to taste Toasted unsweetened coconut (optional)
2 teaspoons of cumin seeds 2 tablespoons of olive oil 700g of carrots, grated 150g of lentils 100ml of coconut milk Pinch of chili flakes Cilantro (optional) Salt and pepper to taste
METHOD 1. Heat the oil in a pot. Add the onion, carrot, coriander, cumin, chili flakes, turmeric, and cook, stirring often, over medium heat. When soft, add the cauliflower and water. 2. Bring to a boil and then reduce to a simmer and cook until the cauliflower is tender, about 20 to 25 minutes. 3. Whisk to purée the soup. 4. Season and sprinkle toasted coconut on top.
Serves 2
GAZPACHO INGREDIENTS 3 tomatoes, chopped 4 tomatoes blended to a juice ½ red onion, chopped 1 large English cucumber, chopped & peeled 1 red pepper, chopped 1 stick of celery, chopped 1 clove of garlic, crushed 1 tablespoon of olive oil 2 tablespoons of lemon juice 1 tablespoon of apple cider vinegar chopped parsley to garnish
METHOD Combine all ingredients and chill. Serve chilled from the fridge.
Serves 4
METHOD • Heat a large pan and dry fry the cumin seeds and chilli flakes for about 1 min. • Set half of the seeds aside. • Add the oil, carrots and lentils to the pan and bring to the boil. • Simmer for 15 mins until the lentils have swollen and softened. Add the coconut milk and return to a simmer. • Remove half of the soup and blitz in a blender and then return to the pot. • Season and add cilantro. • Sprinkle the remaining toasted seeds on top.
BLACK BEAN SOUP
Serves 4
INGREDIENTS 1 tablespoon of olive oil 1 chopped onion 3 cloves of garlic, crushed 1/4 to 1/2 teaspoon of red pepper flakes (Optional, this gives the soup a kick!) 1/2 teaspoon of smoked paprika 2 teaspoons of ground cumin 1 can of black beans 2 chopped tomatoes 1 small chopped red pepper Salt and pepper to season Lime and cilantro to garnish
METHOD • Heat the oil in a pan. • Add the onion and garlic and sauté. • Add the cumin and smoked paprika and stir. • Add all other ingredients and bring to the boil. • Reduce heat, cover and simmer for 5 -10 mins. • Garnish with the lime and cilantro.
c
b Dinner
*Day 1 & 2 Options Only
SHRIMP SALAD Serves 2 INGREDIENTS 6-12 shrimp Romaine lettuce 1 Cucumber ½ cup of snow peas 8 pieces of asparagus Salt and pepper 1 tablespoon of chopped black olives (optional) 1 tablespoon of olive oil ½ squeezed lemon METHOD • Season the shrimp with salt, pepper, grill until they curl and set aside. • Blanch snow peas and asparagus for 60 seconds or until slightly cooked. • Chop cucumber and romaine lettuce. • Mix lettuce, peas, asparagus and cucumber, then top with shrimp and a tablespoon of oil and lemon juice
GRILLED CHICKEN SALAD Serves 2-3 INGREDIENTS 2 chicken breasts (boneless, skinless) Romaine lettuce Cherry tomatoes Red onions Handful of pecans 1 teaspoon of garlic powder Salt and pepper 1 tablespoon of olive oil ½ squeezed lemon METHOD • Season the chicken breasts with salt, pepper and garlic powder, then slice into strips • Cut up about 3 cups of lettuce • Mix in tomatoes (halved), onions (minced) and pecans (chopped) • Top with chicken and some oil and lemon juice
Vegetable CHILI... So delicious! Serves 6 INGREDIENTS 1 tablespoon olive oil 1 medium onion, chopped 1 tablespoon of chili powder ½ to 1 teaspoon of red pepper flakes 1 teaspoon ground cumin 1 teaspoon of ground turmeric 1 teaspoon dried oregano 1 teaspoon of smoked paprika 2 stalks celery, chopped 2 peppers (red or green), chopped 3 chopped sweet potatoes 3 cloves garlic, crushed 1 tablespoon of pure tomato paste 3 (28 ounce) cans chopped tomatoes 1 teaspoon ground black pepper 1 (15 ounce) can kidney/pinto beans, drained 1 (15 ounce) can garbanzo beans, drained 1 (15 ounce) can black beans Salt to season
METHOD • Heat the olive oil in a large pot over medium heat. Stir in the onion and season with the spices, salt and pepper. • Cook and stir until onion is tender, then mix in the celery, peppers, chopped potato, garlic, and tomato paste. • Reduce heat to low, cover pot, and simmer 5 minutes. • Mix the tomatoes into the pot. • Season with salt and pepper. • Stir in the beans. • Bring to a boil, reduce heat to low, and simmer 45 minutes.
QUINOA AND BLACK BEANS Serves 6 INGREDIENTS 1 teaspoon coconut oil 1 onion, chopped 3 cloves garlic, chopped 1 cup uncooked quinoa 1 ¾ cups water or bone broth 1 teaspoon ground cumin 1/4 teaspoon cayenne pepper Salt and ground black pepper to taste 2 (15 ounce) cans black beans, rinsed and drained 1/2 cup chopped fresh cilantro and mint 1/3 cup of toasted sliced almonds Juice of half a lemon METHOD • Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes. • Stir through the cumin, cayenne pepper, salt and pepper. • Mix quinoa into onion mixture and cover with water. Bring the mixture to a boil. • Cover, reduce heat, and simmer until quinoa is tender and water is absorbed, about 15-20 minutes. • Mix in the black beans, lemon juice, cilantro and mint. • Serve and then sprinkle toasted almonds on top.
KALE SALAD WITH SWEET POTATOES Serves 2 INGREDIENTS 2 medium sweet potatoes 1 tablespoon of olive oil ¼ teaspoon of thyme Salt & pepper to season 1 bunch kale (8 to 10 leaves) ¼ cup raw sunflower seeds DRESSING 1 tablespoon of olive oil 2 tablespoons of apple cider vinegar ½ thumb sized piece of fresh ginger, grated 1 clove of garlic crushed Handful of chopped parsley
METHOD • Preheat the oven to 400 degrees. • Peel the sweet potato and cut into cubes. Toss the cubes with the olive oil, thyme, and salt and pepper. • Spread the seasoned sweet potato cubes out on a baking sheet and roast for about 35 minutes. • Add the kale to a bowl and pour over the dressing (as much as you like or, if you make a big bottle, 2 tablespoons) and then massage the kale leaves with your hands. • Stir through the roasted sweet potato. • Sprinkle the sunflower seeds on top and enjoy.
SPINACH AND STRAWBERRY SALAD Serves 4 INGREDIENTS 8 to 10 cups of spinach, rinsed and torn 4 cups sliced strawberries 4 tablespoons of coconut oil 3 tablespoons of apple cider vinegar 2 tablespoons sesame seeds, toasted METHOD • In a large bowl, toss together the spinach and strawberries • In a medium bowl, whisk together the oil, vinegar and sesame seeds and pour over the spinach and strawberries. • Toss to coat and enjoy.
The tiny strawberry is packed with vitamin c, FIber, antioxidants, and more.
ZUCCHINI NOODLE SALAD Serves 2 INGREDIENTS 4 zucchini 2 tomatoes, chopped, or 1 cup of baby tomatoes, halved 1 ½ red pepper, chopped ½ cup olives DRESSING 4 tablespoons olive oil 1 squeezed lemon 2 crushed cloves of garlic salt and pepper METHOD • Spiral or cut zucchini. • Toss all ingredients together. • Whisk dressing and pour over salad. • Season to taste with salt and pepper.
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b Smoothies TROPICAL PUNCH
MEAN GREEN
INGREDIENTS 2 cups fresh spinach 1 cup coconut water, unsweetened 1 cup pineapple, frozen 1/4 avocado
INGREDIENTS 1 chopped apple 5 kale leaves or 2 cups of spinach or chopped callalloo ½ cup of frozen mango 1 handful of fresh parsley 4 leaves of fresh mint 1 thumb sized piece of grated ginger 1 cup of water
METHOD Blend and enjoy
METHOD Blend and enjoy
POMEGRANATE GRAPEFRUIT INGREDIENTS 2 cups spinach, fresh 1 cup water 1 grapefruit peeled 1 cup pomegranate seeds 2 frozen bananas METHOD Blend and enjoy
These smoothies are amazing, but then I don’t feed anything to you guys that I don’t eat myself!
NUTTY GREEN
CHUNKY MONKEY
INGREDIENTS 2 cups spinach 2 cups of water 1 large apple, cored 1 banana 1 handful of mixed raw nuts 1 tablespoon coconut oil 1 pinch of nutmeg
INGREDIENTS 1 frozen banana 1 small handful of peanuts 1 tablespoon of raw cacao 1 cup of coconut milk ½ cup of ice Cacao nibs to add at the end (do not blend)
METHOD Blend and enjoy
METHOD Blend and stir through the cacao nibs at the end
LUSH PINEAPPLE AND CUCUMBER INGREDIENTS ½ of a cucumber 1 cup of pineapple ½ of a frozen banana 1 handful of kale or spinach 2 Brazil nuts ¾ cup of water OR ½ cup of water ¼ cup of unsweetened coconut milk 4 or 5 ice cubes METHOD Blend and enjoy