Shakeology recipes

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EEK-My First CLEANSE

It seems like we are being bombarded with the words CLEANSE, DETOX and TOXINS lately.  I have been on the fence about what to think about all of this.  I think that it's the nurse in me, but I just don't agree with putting more chemicals into our bodies in order to pull other chemicals out.  

So I decided to do the research and get off the fence.  After doing my homework, I found this 48 hour cleanse by Dr. Oz.  

*I have included the shopping list and recipes for the cleanse in this post. 

I'm not the biggest Dr. Oz fan, sometimes I think that he can be a bit of a sell out, but I am in love with all of the whole, nutrient dense foods in this cleanse.   

I'm getting ready to start BeachBody's 21 Day Fix on Monday, March 10, so I thought I would kick it off with trying out a CLEANSE.  I will be replacing one of the snacks each day with Shakeology. 

Here is the explanation for Dr. Oz's 48 hour cleanse:

"The practice of detoxifying the body to rid it of unhealthy toxins has been around for centuries. Hippocrates recommended fasting to improve health, and many religious groups have historically used fasting as a way of purifying the spirit. 

Today the marketplace is cluttered with detox diets that promise to help you lose weight, boost your energy levels and more. However, many popular detox diets, especially those that involve extreme low-calorie fasting, can rob the body of important nutrients and place the body in starvation mode, which actually slows your metabolism. Other downsides of many detox diets include: dehydration, fatigue, dizziness, nausea and even colon damage.

The Body’s Detox System
Oftentimes people don’t realize that the body has its own extraordinary internal detoxification system. Here’s a brief look at three critical organs involved:

• The Liver: Your first line of defense against toxins is your liver, which acts like a filter in preventing toxic substances contained in foods from passing into your blood stream.
• The Colon: This organ has bacteria that produce both healthy and unhealthy chemicals. You want to keep your colon flowing regularly since its main role is to flush out toxic chemicals before they can do you any harm.   
• The Kidneys: Like clockwork, the kidneys are constantly filtering your blood and getting rid of toxins in the form of urine.

For a detox diet to truly work, you need to maintain these three key organs by nourishing your body with the right nutrients. Dr. Oz’s 48-Hour Weekend Cleanse is based upon eating certain “detoxifying” foods that will keep these systems running smoothly. The plan couldn’t be simpler to follow so you’re not always focused on what to eat next. You'll need to prepare and eat the following meals and snacks two days in a row. To get ready for the weekend cleanse, print out the complete cleanse shopping list and make a trip to the supermarket. "

Breakfast: Quinoa with Chopped Prunes

Ingredients

Makes 1 serving

1/2 cup quinoa, rinsed

1 cup water

1 pinch nutmeg

1 tsp grated ginger

1 tbsp flax seed oil

1/3 cup chopped prunes

1/4 cup rice milk

Directions

In a small pot, stir 1/2 cup quinoa, a pinch of nutmeg and 1 tsp of grated ginger into a cup of water.

Bring to a boil. Reduce the heat, cover the pot and simmer for 10 minutes.

Stir in the prunes and rice milk. Cover again and cook another 5 minutes.

Before serving, stir in 1 tbsp of flaxseed oil.

Snack: Detox Drinks

Kale, Pineapple and Ginger Detox Drink

Ingredients

Makes 4 servings (which you can drink throughout the day)

1/2 cup pineapple

2 large cucumbers

1 bunch kale without stems (about 4 cups chopped)

1/2 lemon, squeezed

1/4 inch of ginger

1 bunch of mint (about 1/2 cup)

Directions

Chop ingredients so they are able to fit into juicer. Juice ingredients one at a time. Enjoy!

Alternative: Pineapple, Lemon and Pomegranate Blend-Free Detox Drink

Ingredients

Makes 4 servings (which you can drink throughout the day) 

3/4 cup unsweetened pineapple juice

1 lemon

1 cup unsweetened pomegranate juice

3 cups water

Directions

Combine all ingredients and mix in a cup. Enjoy!

You can consume as many of these snacks as you'd like throughout the day.

Alternative Snack: Fresh Veggies 

Ingredients

Celery

Radishes

Cucumber

Green beans

Olive oil

Lemon juice

Salt

Pepper

Directions

Cut up celery, radishes, cucumber and green beans.

For dressing, combine olive oil, lemon juice, salt and pepper. Mix well.

You can consume as many of these snacks as you'd like throughout the day.

Lunch: Fruit Smoothie

Ingredients

Makes 1 serving

1/2 cup almond or hemp milk (plain/unsweetened)

1 tbsp ground flaxseed or chia

1/4 cup frozen blueberries

1/4 banana

1/2 cup ice

Directions

Combine all ingredients in a blender. Blend until smooth.  

Dinner: Vegetable Broth Soup 

Ingredients

Makes 5 servings

2 red onions, roughly chopped

2 stalks celery, roughly chopped

1 fennel bulb, fronds and stalks included, roughly chopped

2 tsp caraway seeds

2 tsp sea salt

Freshly ground pepper

1 cup sliced shitake caps

4 large cloves garlic, chopped

1 cabbage, roughly chopped

2 quarts water

2 tbsp paprika

2 tbsp fresh oregano, chopped

8 sprigs parsley, chopped stems and leaves

1/2 cup parsley, chopped

Directions

Combine all ingredients, except for the chopped parsley, in a pot. Add 2 quarts of water.

Bring to a boil and then reduce heat. Simmer covered for about 1 hour. Adjust seasoning.

Remove whole parsley sprigs and serve topped with some freshly chopped parsley.

Serve with a side of traditionally fermented sauerkraut and chopped apples (warm or room temperature). 

Here's the link for the entire article: Dr. Oz 48 Hour Weekend Cleanse

Clean Eating: Beverages

Since starting this new challenge group, I have had several of the members ask questions about what is considered clean.  I figured that if they have these questions, others may be wondering the same thing too.  The first topic I want to address is beverages.

Water: #1 best option, EVER!  An easy way to figure out how much water you need a day is to take your body weight, divide it in half and that's how many ounces of water you should be drinking.  Water is great for helping to lose weight.  It can suppress your appetite, aid in digestion, and flushes out toxins.  I carry water around with me in my purse, I usually have about 4 bottles in my car, I take one to the gym, and I carry around a water bottle with me from room to room in my house.  When I get bored with plain water, I will add fresh lemon juice to it.  A lemon contains nearly an entire daily requirement of vitamin C, which is also a great antioxidant!  

Coffee/tea:   I'm not a coffee drinker so I had to do a little bit of research on this one.  I do drink herbal tea, however. Coffee and tea are both considered clean by themselves.  Both have known health benefits, they contain antioxidants and are believed to assist in weight management. However, adding cream and sugar can add on a ton of calories.  Also it's wise to limit your caffeine intake as a general rule for several reasons. It is a stimulant- may cause insomnia, restlessness, nervousness, and stomach irritation. Caffeine also has a diuretic effect, which means that it increases urine flow.   

Protein Shakes:

The past several years I have tried many different brands of protein shakes.  I don't think that any of them Shakeology isn't a protein shake it is a complete meal replacement.  

really did much to add muscle as they profess and I often was hungry shortly after drinking them.  Many protein shakes have over 20 grams of protein, which is confusing to me since the body can only process about 20 grams per meal.  I thought that I was lactose intolerant when I was drinking protein shakes, but since starting Shakeology those symptoms have almost all been eliminated.  I feel 100% better since quitting the protein shakes and starting Shakeology.  Although I eat 90% clean, it is still difficult to get in all the nutrients that my body needs everyday.  Shakeology contains about 16 grams of protein, amino acids, antioxidants and super-foods, phytonutrients and super-greens, adaptogen herbs, prebiotics and probitics and digestive enzymes.  I usually drink Shakeology as my mid-morning snack and then, if I'm hungry, as my evening snack.

Alcohol:  I do not drink alcohol, but I think that for those of you that do, it should be considered a treat or cheat.  Alcoholic beverages are high in calories, so drink in moderation.  Use it as part of your cheat meal and plan ahead for the extra calories.  That's what I do with sweets.  

Beverages to STAY AWAY FROM

Not great

Juice:  I do buy juice for my husband and kids, but I buy 100% juice.  I don't drink it  because I don't want to drink my calories.   I would prefer to eat an orange or apple instead.  When you drink the juice, you are missing out on tons of nutrients, such as fiber from the apple peel.  

Worse

Sports drinks:  the second ingredient in Powerade, for example, is high fructose corn syrup.   Sports drinks are high in calories, additives and preservatives.  I do drink sports drinks when I run 1/2 and full marathons because they are easily accessible and good for replacing electrolytes.  I think that they are great for these types of physical activities, but I believe that to be the exception.   

Flavored water, such as Crystal Light.  There are tons of products on the market right now for flavoring water.  These are full of chemicals!  Don't let the packaging fool you, read labels!!! 

Worst

Soda:  I have been off of soda since January 1, 2014.  That might not seem like very long, but it was a hard addiction to break.  Regular soda is full of sugar and sodium and chemicals.  Personally I think that diet is worse because it has added chemicals to make it taste sweet.  Since going off soda I have felt a ton better and I dropped weight and inches quickly.  Also when I drink pop my cravings for sweet and salty foods increase.

This is just a quick run down, I'm sure that I'm missing several other options out there.  Just remember that when choosing a beverage, water is the best bet.  

If you have any questions about clean eating, please comment here on my blog or message me on my Facebook Page:  Clean Eating and Fitness: A Journey