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It’s time to JUMP START! Are you ready?
I get asked all the time about cleanses and detoxes these days. It seems like most people are looking for the latest “quick fix”. I get it. People want results. NOW! In order to live healthy and maintain a healthy weight, you need to do one thing…CHANGE YOUR LIFESTYLE!!!
Personally, I don’t believe in restricting certain food groups or severely cutting back on calories to lose weight. If only it could be a s easy as “Eat when you are hungry” and “Stop when you are full”, everyone out there would be happy with their bodies!!
So instead of drinking cleanses and taking “detox” pills, why not eat only clean, unprocessed foods and no added sugar for 3-5 days to give yourself a JUMP START?
Here’s what you need to do:
- start each morning with hot water and 1/2 fresh squeezed lemon (must be on empty stomach to flush out toxins)
- 1 cup black coffee (or only unsweetened almond or coconut milk added) , green tea (aim for 3-5 cups)
- 1 gallon of water a day which you can add lemon, mint or ginger to, check out my Naturally Flavored Watersfor some ideas
- no dairy (except plain greek yogurt) If you choose to have milk in your smoothies or oatmeal, please use unsweetened almond milk or another unsweetened dairy-free milk
- no bread/pasta/rice… only quinoa or rolled/steel cut oats and 1-2 servings a day
- opt for 2-3 “juices*” a day if you want to juice, otherwise load up on fresh raw veggies. no more than 2-3 fruits each day * juices are only homemade with fresh veggies and fruit
- no sugar at all (besides the fruit)
- no soda/diet soda at all (seltzer is ok but may cause bloating)
- if you want to do vegetarian, load up on raw or steamed beans (mix with raw veggies and lime juice)
- if you aren’t doing vegetarian, choose only lean white meats and fish and either steam, grill or bake (Herbs, garlic, lemon, lime (even fresh orange) are great to season)
- hard boiled eggs are great, only 1 whole egg per day, egg whites are unlimited
- All nuts are great. Make sure they are raw and unsalted. Also, no more than 14 nuts per serving, 2 servings a day.
- Chia seeds and ground flax can be added to everything! Measure 1-2 tablespoons per serving to add some fiber, omega-3 fatty acids and antioxidants.
- 1 scoop of vegan or high quality protein powder per day in smoothies etc. I use a brown rice power by Sunwarrior
- Lastly, make sure you get between 7-8 hours of sleep each night. Now, I know those who have kids, sometimes kids don’t get the memo. Try your best by going to bed early each night!
Besides flushing out your system with all the water, you are only eating unprocessed foods, which you will feel lighter and should give you more energy. This is a great way to focus on whole foods and add tons of vitamins and nutrients to your diet.
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Here is a GROCERY LIST for you to get started:
- lemons
- eggs
- leans white meats and fish
- plain greek yogurts
- fruits
- green tea
- vegetables, lots of them (if you are planning to juice: spinach, kale and other leafy greens, beets, carrots, celery, cucumbers, asparagus are wonderful to juice. You can always add one of your fruits to sweeten it up)
- nuts
- chia seeds (whole)
- flax seed meal or ground flax seed
- herbs for chicken and fish
- mint or ginger to liven up your water or for juicing
- quinoa
- oats
- beans
After the 3-5 days try to eat as many unprocessed foods as you can throughout the day. Prepare for the week ahead by stocking your refrigerator with fresh fruits and veggies and lean proteins. Comment on this blog post or my facebook page if you want to join me starting tomorrow.
And if you are looking for some JUMP START friendly recipes, here are a few!
Balsamic Glazed Green Beans with Cranberries and Almonds
Veggie Crustless Quiche (minus the cheese)
Apple Pie Overnight Oats (without any sweetener)
Cranberry Apple Salad with Chia Balsamic Vinaigrette
GOOD LUCK!! And if you are wondering what to do AFTER you finish the JUMP START, click here!
Happy CLEAN Eating!
Reblogged this on whohastimeforthegym and commented:
This is awesome advice from an actual nutritionist. Skip the cutting out food groups and just eat better.
Sounds like a big challenge for a carb lover like me, but it’s something I should definitely try.
Question: why do the nuts have to be raw? I get the unsalted part, but I’m wondering why I couldn’t roast them.
This sounds like a big challenge for a carb lover like me, but it’s something I should definitely try.
Question: Why do the nuts have to be raw? I get the unsalted part… I just think they taste better when they’re roasted.
Hi becca! The idea is to have all unprocessed foods. Once the nuts are dry roasted they are processed. Hope this helps 🙂
Will this work for a diabetic?
Absolutely! Diabetics would do great on this b/c there are very few complex carbohydrates in this plan which would spike your blood sugar. It’s very healthy for everybody 🙂
Thank you so much! Gonna try it.
does no sugar include stevia?
Ultimately, it means no sugar or sweeteners at all. But you should do the plan that works for you. Good luck Lacretia 🙂
Going to start this tomorrow. I don’t need to lose but would like a little pick me up.
Question: What is wrong with seltzer?
Thanks for the kick start
Hi barbara! I get asked this question a lot. There is absolutely nothing wrong with seltzer. It may bloat you though so I take it out. If you would like to drink it, go for it. I want you to alter the plan to however it works for you. The idea is for people to become aware of all the processed foods they are eating. Good luck Barbara 🙂
What is your opinion about kombucha? I have a culture and make it at home but you need to put sugar for bacteria.
I love kombucha! Just wait until after the 5 days to drink it b/c of the extra sugar content. Hope that helps. Good luck 🙂
I am going to start this tomorrow. My question is about beans. What kind of beans are you referring to? I am looking forward to feeling better by this time next week!
Thank you!
Hi! I am referring to dried beans and legumes, such as black beans, lentils, white beans etc. Good luck 🙂
Oh good… I love beans! Anyway now, how do you steam those?
This is how I steam them, but if you have a steamer you can always use that. You can also microwave or boil them too!
Fill a saucepan with 1 inch of water and bring it to a boil.
Pour the beans into a metal colander that can sit with its rim resting on the rim of the saucepan. The bottom of the colander should not touch the water.
Set the colander into the saucepan and cover it with a lid.
Steam the beans for approximately eight minutes. The steamed beans should be tender but not soft when cooked.
Remove the colander from the saucepan and serve the beans.
Can raw, dried beans actually cook completely in 8 minutes of steaming? I tend to avoid them since I’ve always been told they take hours of soaking and boiling.
I like to soak mine first for 6-8 hours (sometimes overnight) and then yes, after they are soaked, just steam them for about 4 minutes 🙂
I really like your list! Although I am pretty healthy and workout a lot, I think I could use a jump start! 🙂
Thanks Isabelle! It’s just a healthy way to clean up your diet, no juices or detoxes 🙂
I will try the detox because I need to get back on tract to a healthy life style..as Physical therapist, Masseuse and yoga student( stopped for two years,just started again), being on optimum health is important
I bet you will feel great after June! Let me know how it goes 🙂
What about wheat berries, farro or barley?
Hi Monica, just for this plan (for the 3-5 days) you should cut out those complex carbohydrates. Good luck!
Hi Lauren
How long after your hot water with lemon (in am on empty stomache) can you eat or drink something else?
Right after! I always have my cup of green tea right after my lemon water. Good luck 🙂
I am joining your detox plan can you please post recepies 😉
Thank you for joining us Maria 🙂
The detox carrot drink and the balsamic roasted vegetables. Definitely going to try them out!
Hi Lauren,
I am wondering if there is a substitute for the green tea. I can’t have caffeine because of medical reasons. What would be a good substitute. Thanks.
I would just omit the green tea completely and just drink water Anne!
Hey Kelly,
I am trouble finding Sunwarrior in my locality, amazon issue with logistics. Can you suggest easy to avail alternate.
Btw, I subscribed to your blog article. Keep it up. 🙂
Hi Elena! I also love Vega Protein powder too. They sell that in most grocery stores and even Target now. Thanks so much for stopping by!
THANK YOU….I’m very grateful for your wonderful tips on healthy eating. I feel GREAT after eating wholesome foods for the past 2 weeks and I will continue to learn from your recipes. Keep up the great work!
I love to hear that Shelley! You just made my day! 🙂
Wonderful Topics ….Thanksssssssssss
Going to kickstart my 2017 with this plan. It is so doable and just makes sense. I need these reminders after this past month of splurging and indulging. I have also shared with two friends at work and they’re on it too! Love all these recipes, I have ‘pinned’ them! Thanks!
Awesome! Good luck and happy new year!
Who knew clean eating could be so delicious? I love that you’ve included a shopping list!
What a great idea…although yikes, I’m not sure I could go carb free, even for a few days!
This is all great information. Even if you don’t do it all, a few will still make a difference. I especially love those flavored waters!
This is such helpful info….thank you for sharing!
What type, kind or brand of green tea do you recommend?
Hi Glenda! I love Numi and Yogi Green Tea. Good luck to you!
Looking so delicious.
Thank you!
nice!!
Excellent tips! I need to start counting my nuts instead of just munching on handfuls 🙂
Those green beans look delicious!
This is a great resource for starting a healthy journey! So many delicious ad helpful tips!
Thanks Allison!!
A jump start wouldn’t hurt every morning
I agree!
thank you for sharing this content, it was really use full.
keep doing it
Thanks so much!