Sometimes when I’m out for a run or doing a workout, I add on an extra kilometre or an extra minute of plank. Why? Well, I figure “Why not? I’ve already done all the work to make the time, and get my gear on, what’s another few minutes?
Well, this 3 Day Final Cleanse is just like that You’ve already done an entire month of sugar-free, clean eating, why not go the extra mile?
The point of this cleanse is to help get rid of any excess waste from the yeast die off. Essentially we are cleansing the colon and taking the final step of detoxifying the toxins from our cells.
These 3 days will take our month to take it to the next level!
For best results, you need to be pretty diligent about only taking in liquids-smoothies, fresh juices (homemade or from a local juice shop) and the nourishing vegetable soup at night).
Here’s how it works:
Upon Waking…
Drink 32 ounces of pure, alkaline water with lemon to flush your system and help you wake up. You will continue to drink pure water throughout the day.
For Breakfast…
Have a raw smoothie. You are now allowed to add fruit that is higher in sugar (banana, pineapple, mango, etc.). You want to keep those fruits higher in sugar to the morning where they can provide you with energy. Don’t just have a fruit smoothie though:) I always recommend adding lots of spinach or kale to your smoothies to make them more nutrient dense.
And make sure to add hemp hearts, flax seeds or chia seeds to your smoothie. Just 1/8 of a cup is enough. The fibre in these easily digestible seeds will help bind and pull through any toxins you may still have in your gut. (weird but cool right?!) Make enough so you have some leftover for your snack later in the morning.
**You are allowed to have milk (organic unsweetened almond milk is always preferred), tea, and yes, 1 coffee… (with no sweetener).
Breakfast recipe suggestions.
http://ifoodreal.com/superfood-chia-green-smoothie-recipe/
For Lunch…
Lunch features a green vegetable smoothie just like the one I shared in the sugar free guide (also below). Again, try to make about 32 ounce of fresh green smoothie or juice. If you are feeling particularly famished, add either the chia, hemp or flax seeds again. No more than 1/8 of a cup.
Snacks…
The only snacking here will involve either more smoothie or a fresh juice. (Having a juicer right about now is awesome!) Juices are easy to digest and pack a lot of vitamins that are easily absorbed and make you feel vibrant and energized right away. If you don’t have a juicer, make a lighter smoothie.
For Dinner…
By dinner you don’t want to be having any more raw smoothies or juices. It’s later in the day and it time to let your digestive system have a bit of a break. Raw fruits and veggies are amazing for you but take longer to break down and digest than cooked vegetables.
So what’s for dinner???? Soup! My recipe is below along with a couple of others if you get bored.
I promise, dinner will be your favourite meal!
In the Evening…
Drink 1-2 cups of a gentle laxative tea, like Smooth Move with lemon.
Breaking the cleanse…
When you are done, try to get back into a more normal eating routine slowly. Start with eating things that are easy to digest and lots of fruits and veggies. Stir-fry, wraps, salads and fruit bowls are good examples of meals to start with.
This cleanse might make you tired and bring back on the brain fog or other detox symptoms although you may feel nothing at all.
A note on organic.
I don’t always buy organic. I try to when I can and when the price is reasonable. I also try to stick to the dirty dozen rule whenever I can. For these 3 days though, everything will be 100% organic. Let me tell you why it matters to make the effort to buy organic produce.
Studies have shown that non-organic foods have more pesticides not just on in them, but in them. While we can be avid about washing our fruits and vegetables, the pesticides can still change the nutritional content of the food. Organic fruits and veggies will have a higher nutritional content (even if it’s just by a bit) so that is why for these 3 days I highly recommend you splurge on the organic produce.
Green Attack Smoothie
- 1 green apple
1 large handful of spinach or kale
1/2 cucumber
numb of ginger
1/2 lime
1 celery stalk
2-3 cups of coconut water
Add either some chia, hemp hearts, or flax seeds (optional) and blend until smooth.
Green JUICE Recipe
A healthy green juice recipe made with spinach, collards, cucumber, lemon and fresh herbs.
- Ingredients
• 4 cups baby spinach
• ½ head of collards (about 6 leaves)
• 1 English cucumber
• ½ bunch of parsley (about 1 cup lightly packed)
• ½ bunch of cilantro (about ½ cup lightly packed)
• lemon
Notes
Want to add fruit to this? Try adding 2 apples. It’s ah-mazing!
Citrus Green Tea Smoothie
- Ingredients:
1 navel orange
1 grapefruit
the juice of half a lemon
1/2 cup of unsweetened green tea, chilled
1/2 cup of nonfat Greek yogurt
1/2 a frozen banana
1 cup of ice
Blend and enjoy as a treat
Nourishing Vegetable Soup
- Ingredients:
1 large onion chopped
3 celery chopped
2 carrots peeled and chopped
1-2 beets peeled
1-2 small yams peeled and chopped
2-3 cloves of garlic
1 small bunch of basil (FRESH)
6 -10 cups of organic vegetable broth.
1 inch of ginger grated or minced.
1 bunch of kale
Start by sautéing the onions until soft, season with salt and pepper. Add the garlic, ginger and basil and the rest of the chopped veggies (except the kale) and cook until the vegetables start to soften. Add the vegetable broth and bring to a boil. Turn down the heat to a simmer and continue to cook for 20 minutes stirring occasionally. Add the chopped kale and continue to cook for another 10 minutes.
Enjoy!
Other soup recipes to try on the other nights.
http://www.thehealthymaven.com/2015/09/fall-detox-vegetable-soup.html
http://www.elizabethrider.com/creamy-vegan-cauliflower-leek-soup-recipe/
http://www.mindbodygreen.com/0-11103/autumn-recipe-nourishing-butternut-squash-soup.html
Hope this helps! Email me if you have any questions.
Cleanse on!
Rebecca