3-day cleanse veggie bootcamp 3-day cleanse · 2015-03-25 · 3-day cleanse veggie bootcamp full...

3-DAY CLEANSE VEGGIE BOOTCAMP

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A HEALTHY WAY TO DETOX, CLEANSE AND RESET YOUR METABOLISM Melanie Douglass, R.D.

THE HEALTHY WAY TO DETOX & RESET YOUR METABOLISM Melanie Douglass, R.D.

3-DAY CLEANSE

TITLE

‹‹ Table of Contents 2

TABLE OFCONTENTS

3 :: About the Author

4 :: Overview

5 :: Why This Cleanse?

6 :: The Benefits

7 :: The Rules

8 :: Important Tips

9 :: Meal Plan

10 :: Grocery List

11 :: Recipes

16 :: Cleanse Analysis


ABOUT THE AUTHOR

Melanie Douglass is a registered dietitian, NCSF-certified personal trainer, and AFAA-certified fitness instructor. She has traveled internationally as a fitness presenter, nutrition lecturer, and motivational speaker.

She is the author of "Tip-a-Day Guide for Healthy Living" and the best-selling, "Losing It! 5 Keys to Successful Weight Loss That Work". She has created and produced numerous successful workout programs, including Re:Mix, Xfinity Band, and Ruthless.

Melanie loves crafting new programs, meal plans, and workouts that motivate people to improve their health. In 2005, she was recognized by the American Dietetic Association as an "Industry Mover" for her work in developing innovative fitness and nutrition programs for the consumer market.

She currently works for the largest fitness equipment company in the world, ICON Health & Fitness; teaches group fitness classes at Sports Academy & Racquet Club; and enjoys every spare second with her three children.


OVERVIEW A REALISTIC, NUTRIENT-PACKED 3-DAY CLEANSE

FLUSH YOUR DIGESTIVE SYSTEM

INCREASE YOUR NUTRIENT INTAKE

BOOST YOUR ENERGY & MOOD

This 3-day cleanse is a healthy and practical way to flush your digestive system, increase your nutrient intake, and boost your energy and mood. While the terms "cleanse" and "detox" have become overused and misunderstood, this cleanse is unlike any other.

Most people cleanse or detox because they've been told their body is full of toxins from dietary or environmental sources. Even though your body does encounter plenty of toxins, your digestive system doesn't store them in your blood, digestive organs, or colon. Your liver and kidneys are in place to prevent just that! They filter toxins all day every day, and they’re good at it. If your liver and kidneys aren’t doing their job, then blood tests will show their deficiencies and you should be under supervised medical care.

Your colon is super efficient too. The cells in your colon turn over every three days and do a fabulous job of balancing the good and bad bacteria to keep the gut flora healthy. Sure, we can get backed up, but that’s not because of toxins. That's from poor fluid and fiber balance, something this cleanse will tackle.


WHY THIS CLEANSE?

You’re probably thinking, “Why this cleanse over others?” For starters, this cleanse does three things other cleanses don’t.

The first being that you still get your protein. Most cleanses severely lack in protein, averaging 5–8 percent of total calories per day. However, in this cleanse you'll take in 15 percent per day, double the amount in most cleanses. Without taking in plenty of beans, legumes, and nuts, it's difficult to reach a sufficient amount of protein.

The second being that your daily nutrients are well balanced. In other cleanses, it's common to take in an extreme amount of one nutrient, and not get enough of another. For example, getting too much vitamin K and not enough vitamin D,

but this cleanse has been carefully structured to help balance all of your essential nutrients.

And most importantly, you don’t feel miserable. Most people think they have to feel miserable, tired, or achy in order to feel like their body is working hard to rid itself of toxins, but your liver and kidneys are already very efficient at doing this every second of every day.

The reason most people feel miserable is because they aren’t getting enough calories to fuel their activities, they’ve made a drastic change in their sugar or salt consumption, or they don’t have the satiating experience of chewing and eating fresh food, something the human body innately desires.

THIS CLEANSE IS

STRICTLY DESIGNED

TO IMPROVE YOUR

HEALTH, ENERGY, AND

HAPPINESS. IT’S BEEN

CAREFULLY CALCULATED

AND STRUCTURED

TO BALANCE YOUR

NUTRIENTS, PROVIDE

SUFFICIENT PROTEIN,

GIVE YOU A SERIOUS

FIBER BOOST, AND

ALLOW YOU A BREAK

FROM STRESS AND

EXERCISE. IT’S A

POSITIVE PROCESS FOR

A MORE POSITIVE LIFE!


THE BENEFITS

Aside from the drawbacks of most cleanses, there are amazing benefits that can come from a healthy one. It’s essentially a fruit and veggie bootcamp, so under the right parameters, it can be extremely good for you.

Here’s why:

:: Occasional semi-fasts are good for you because they make your body dig into energy stores and be more resourceful

:: Extra fiber can flush out a sluggish digestive system

:: Extra nutrients can boost your energy levels

:: Learning new ways to enjoy fruits and vegetables is a priceless “life skill”

:: Experiencing the feeling that comes from eating 7–9+ servings of veggies per day is euphoric


THE RULES

7

RULE 1 :: Plan your start day.

RULE 2 :: Cut back on your caffeine and sugar intake 7 days before your start day by 20 percent each day. This will help prevent sugar and caffeine crashes, and headaches.

RULE 3 :: Review all your recipes and each meal plan the day before you start. Go to the store and buy everything you will need for all 3 days. You may even want to prepare the two soup recipes the night before you start as well.

RULE 4 :: Drink plenty of water. Listen to your body on this one, but aim for drinking at least 80 ounces per day.

RULE 5 :: Take a calcium and vitamin D supplement each day.

RULE 6 :: Commit to high-quality sleep. Go to bed early.

RULE 7 :: Exercise for Day 1: Do some fast, hard sweaty cardio for 60 minutes. You want to work up a good sweat to get things flowing.

RULE 8 :: Exercise for Days 2–3: Do yoga, pilates, or stretching. Focus on deep breathing and reducing your stress level. No cardio or strength training on these days.


IMPORTANT TIPS

:: If you need to make a substitution, try to choose foods with similar calorie, protein, and fiber content.

:: Only eat what’s on the meal plan and nothing extra. No diet drinks, no sugar, and no chemicals. Skip anything salty, sweet, or “snacky”.

:: If you need a little caffeine kick, try unsweetened hot green tea.

:: You can use 1–2 teaspoons of olive oil for sautéing vegetables.

:: Everything you need for the full 3 days costs about $40, but the cost can vary depending on where you buy your groceries.

:: If you feel great and want to keep going, repeat the process for up to 7 days.


MEAL PLANWHAT TO EAT FOR EACH MEAL

*The goal is to drink freshly squeezed grapefruit juice, but you can eat the whole fruit if you want as well. Grapefruit juice has beneficial compounds that aid digestion and appetite control. If grapefruit juice interferes with any medications you're taking, you can substitute it with 1 cup of red raspberries.†This is an optional cup of asparagus you can add to your salad, or eat as a side. It only applies to Day 3.

BREAKFAST

SNACK

DINNER

LUNCH

BREAKFAST

SNACK

DINNER

LUNCH

BREAKFAST

SNACK

DINNER

LUNCH

1/4 cup almonds1 banana

1 lemon asparagus salad

1 serving veggie lentil soup1 orange

1 blueberry kale smoothie

1/4 cup almonds1 banana*Juice of 1 grapefruit

1 serving raw green soup2 large carrots

1 serving veggie lentil soup


1/4 cup almonds1 banana

1 lemon asparagus salad†1 cup asparagus

1 serving raw green soup


Day 1 Day 2 Day 3


1 small bag of peas, frozen

1 (28 ounce) can crushed tomatoes

olive oil

spices: oregano, basil, bay leaves, and pepper

2 cups lentils, dry

GROCERY LIST 3days

3 avocados, ripe

6 large carrots

2 stalks celery

3 cups asparagus

4 cups romaine lettuce, crunchy

4 cups arugula (can replace with spinach)

4 handfuls fresh spinach

1 leafy bunch of kale

2 white onions

3 cloves garlic (1 bulb)

3/4 cup almonds, raw

3 bananas

1 grapefruit (can replace with 1 cup red raspberries)

3 lemons

3 cups blueberries, frozen or fresh

1 cup pineapple chunks

1 orange

‹‹ Table of Contents 11‹‹ Table of Contents

RECIPESYOU CAN PREPARE YOUR

RECIPES THE NIGHT

BEFORE YOU START,

OR SCHEDULE TIME TO

PREPARE THEM DURING

YOUR CLEANSE. ALL

OF THE RECIPES TASTE

BETTER MADE FRESH,

EXCEPT FOR THE VEGGIE

LENTIL SOUP WHICH IS

GOOD ANYTIME.


INGREDIENTS

DIRECTIONS

1. Cut asparagus into 1" pieces. You can do raw, or cover with water and microwave 3 minutes for perfectly al dente.

2. Mix all ingredients together and toss.

1serving

LEMON ASPARAGUS SALAD

2 cups romaine lettuce, crunchy

2 cups arugula

1 cup asparagus

1 avocado, sliced

1 lemon, juiced over the top

optional: 1 teaspoon olive oil


BLUEBERRY KALE SMOOTHIE

INGREDIENTS

2 handfuls kale

1 cup blueberries, frozen or fresh

1/3 cup pineapple chunks (about 4 chunks)

1serving

1 handful of ice cubes

DIRECTIONS

1. Puree in food processor until smooth.

2. If it's still too lumpy, you can add 1/4 cup water.


VEGGIE LENTIL SOUP

INGREDIENTS

DIRECTIONS1. Heat the olive oil in a large soup pot. Add the onion,

carrots, and celery; sauté until onion is tender. Stir in garlic and spices; cook for 2–3 minutes more.

2. Stir in canned tomatoes, lentils, and water. Bring to a boil. Reduce heat, and simmer for 60–90 minutes.

3. When lentils are tender, add spinach and lemon juice. Stir until spinach is wilted and then serve. You can eat this every day on your detox, or share with your family! The lentils in this soup are vital to keep your plant protein intake up and the canned tomatoes give you a potassium boost.

*for extra kick, add ½ teaspoon red pepper flakes

2 tablespoons olive oil

1 onion, chopped

4 carrots, diced

2 stalks celery, chopped

3 cloves garlic, minced

2 teaspoons oregano

2 teaspoons basil

2 bay leaves

3 tablespoons fresh lemon juice

1 (28 ounce) can crushed tomatoes

pepper

2 cups lentils, dry

4–5 cups of water

4 handfuls fresh spinach

10servings


RAW GREEN SOUP

INGREDIENTS

DIRECTIONS

1. Rinse the frozen peas with warm water. Set aside 1/2 cup of peas and some chopped onion for garnish.

2. Place the peas, avocado flesh, and chopped onion into a blender and puree until smooth. Add some pepper.

3. Serve cold or room temperature. You can save the rest for the next day.

2 cups peas

1 avocado, ripe

1 onion, chopped

pepper

2servings


CLEANSE ANALYSIS

FOO

D IT

EM

CA

LOR

IES

PR

OTE

IN

CA

RB

S

FIB

ER

¼ cup almonds, raw

1 banana, medium




1 orange, medium

YOUR MENU TOTAL

204

105

330

171

316

62

1188

8g

1g

9g

7g

19g

1g

45g

8g

27g

27g

39g

52g

15g

168g

4g

3g

15g

7g

18g

3g

50g

SATU

RA

TED

FA

T

MO

NO

UN

SATU

RA

TED

FA

T

1% Cals

0% Cals

3% Cals

0% Cals

1% Cals

0% Cals

5% Cals

8% Cals

0% Cals

13% Cals

0% Cals

3% Cals

0% Cals

24% Cals

PO

TASS

IUM

PH

OSP

HO

RU

S

250mg

422mg

1463mg

817mg

1258mg

237mg

4447mg

172mg

26mg

213mg

144mg

385mg

18mg

958mg

MA

GN

ESIU

M

SOD

IUM

VIT

AM

IN A

VIT

AM

IN C

VIT

AM

IN E

95mg

32mg

98mg

78mg

105mg

13mg

421mg

0mg

1mg

61mg

58mg

363mg

0mg

483mg

0µg RAE

4µg RAE

314µg RAE

676µg RAE

479µg RAE

14µg RAE

1487µg RAE

0mg

10mg

66mg

195mg

23mg

70mg

364mg

9mg AT

0mg AT

7mg AT

2mg AT

3mg AT

0mg AT

21mg AT

VIT

AM

IN K

CO

PP

ER

FOLA

TE

IRO

N

0µg

1µg

291µg

973µg

115µg

0µg

1380µg

354µg

92µg

686µg

2150µg

662µg

59µg

4003µg

18µg DFE

24µg DFE

499µg DFE

58µg DFE

387µg DFE

39µg DFE

1025µg DFE

1mg

0mg

4mg

3mg

9mg

0mg

17mg

CA

LCIU

M

94mg

6mg

162mg

219mg

124mg

52mg

657mg

Day 1

¼ cup almonds, raw

1 banana, medium

Juice of 1 grapefruit


2 carrots, large



YOUR MENU TOTAL

204

105

76

291

60

171

316

1223

8g

1g

1g

11g

1g

7g

19g

48g

8g

27g

18g

37g

14g

39g

52g

195g

4g

3g

0g

14g

5g

7g

18g

51g

1% Cals

0% Cals

0% Cals

1% Cals

0% Cals

0% Cals

1% Cals

3% Cals

8% Cals

0% Cals

0% Cals

6% Cals

0% Cals

0% Cals

3% Cals

17% Cals

250mg

422mg

318mg

902mg

403mg

817mg

1258mg

4370mg

172mg

26mg

29mg

272mg

48mg

144mg

385mg

1076mg

95mg

32mg

24mg

86mg

17mg

78mg

105mg

437mg

0mg

1mg

2mg

110mg

133mg

58mg

363mg

667mg

0µg RAE

4µg RAE

2µg RAE

176µg RAE

1173µg RAE

676µg RAE

479µg RAE

2510µg RAE

0mg

10mg

74mg

69mg

4mg

195mg

23mg

375mg

9mg AT

0mg AT

0mg AT

11mg AT

0mg AT

2mg AT

3mg AT

25mg AT

0µg

1µg

0µg

50µg

16µg

973µg

115µg

1155µg

354µg

92µg

65µg

479µg

170µg

2150µg

662µg

3972µg

18µg DFE

24µg DFE

20µg DFE

163µg DFE

46µg DFE

58µg DFE

387µg DFE

716µg DFE

1mg

0mg

0mg

3mg

2mg

3mg

9mg

18mg

94mg

6mg

18mg

344mg

54mg

219mg

124mg

859mg

¼ cup almonds, raw

1 banana, medium


1 cup asparagus, cooked



YOUR MENU TOTAL

204

105

330

40

171

291

1141

8g

1g

9g

4g

7g

11g

40g

8g

27g

27g

7g

39g

37g

145g

4g

3g

15g

4g

7g

14g

47g

1% Cals

0% Cals

3% Cals

0% Cals

0% Cals

1% Cals

5% Cals

9% Cals

0% Cals

13% Cals

0% Cals

0% Cals

6% Cals

28% Cals

250mg

422mg

1463mg

401mg

817mg

902mg

4255mg

172mg

26mg

213mg

97mg

144mg

272mg

924mg

95mg

32mg

98mg

25mg

78mg

86mg

414mg

0mg

1mg

61mg

25mg

58mg

110mg

255mg

0µg RAE

4µg RAE

314µg RAE

90µg RAE

676µg RAE

176µg RAE

1260µg RAE

0mg

10mg

66mg

14mg

195mg

69mg

354mg

9mg AT

0mg AT

7mg AT

3mg AT

2mg AT

11mg AT

32mg AT

0µg

1µg

291µg

91µg

973µg

50µg

1406µg

354µg

92µg

686µg

295µg

2150µg

479µg

4056µg

18µg DFE

24µg DFE

499µg DFE

266µg DFE

58µg DFE

163µg DFE

1028µg DFE

1mg

0mg

4mg

2mg

3mg

3mg

13mg

94mg

6mg

162mg

41mg

219mg

344mg

866mg

Day 3

1 cup raspberries

2 cups spinach, raw

64

14

1g

2g

15g

2g

8g

1g

0% Cals

0% Cals

1% Cals

0% Cals

186mg

335mg

36mg

29mg

27mg

47mg

1mg

47mg

2µg RAE

281µg RAE

32mg

17mg

1mg AT

1mg AT

10µg

290µg

111µg

78µg

26µg DFE

116µg DFE

1mg

2mg

Substitute options

31mg

59mg

Keep in mind this is an intentional calorie restriction, so calories and protein are lower than normal. Yet, to get 100 percent or more of nutrients in just 1200 calories means this meal plan is extremely nutrient dense and high in quality.

The recommendations for this cleanse are intended to be used as an educational resource, and not to replace the advice of a medical professional.

The creator, author, and publishers of this document disclaim any liability arising from directly or indirectly using this information.

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3-day cleanse veggie bootcamp 3-day cleanse · 2015-03-25 · 3-day cleanse veggie bootcamp full...

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