One Day Cleanse

Cleansing one's body means more to me than just fasting and drinking water. It is a combination of mind clearing and digestive cleansing as well. It is a time when all social media is shut off and time spent outdoors to enjoy nature. My husband and I turned our backyard into a small nature preserve with native plants that attract butterflies, bees and hummingbirds. I do stay at home near a restroom when I cleanse, so the backyard is my resting and meditation spot.

I must say that I do not do this a lot and I have only gotten through it once, but the next day, I did feel so much better. I recommend trying this on a Sunday, or your day off and only once a month to start

Cleansing with food is a hard task for me as well and I am working on making it through just one day without  processed carbs (bread) or protein. Sometimes I make a "slimming water" made of 1 gallon of pure water, and slice the following to add to the water and let brew overnight: 2 lemons,1 cucumber peeled and sliced, fresh ginger, peeled and sliced,  a few sprigs of fresh spearmint and fresh peppermint. This drink only lasts for 1 day and it is a diuretic. Drink 64 ounces of plain water if you don't have the slimming water.

Take the time for yourself at least once a week to stretch and meditate. Listen to soothing music, breathe deeply and visualize on all of your body parts focusing on your core.

For the cleanse, first thing in the morning, drink 1 cup of lemon water, slimming water, strong coffee or green tea to get things moving. I prefer coffee. It does the trick!

Prepare a very large fruit salad (the night before so you don't have to wait to eat)

Example:

1 pineapple, quartered and sliced

2 mangoes, peeled and sliced

2 papayas, peeled, remove seeds and slice

4 apples drench with lemon juice after sliced

4 oranges, peeled and sliced

2 cups blueberries

2 cups strawberries halved

1 pound grapes

1 melon, peeled, seeded and sliced

4 ripe peaches, nectarines or apricots (in season) sliced

Stir all ingredients with 2 cups fresh squeezed organic orange juice and 1Tbs cinnamon

Eat approx. 1-2 cups every 2 hours until 3PM. You may alter this plan to your own specifications and use the fruits that you like the most. The key is not to let yourself get hungry and if you feel a little weak, it is OK to have 2 protein shakes, one in the morning and one in the afternoon using fruit juice and vanilla whey protein as the base.

3PM- Prepare a very large raw veggie salad *Organic is always best*

Eat @ 4PM (It takes a while to cut up all of your veggies)

Example:

Mixed dark leaf lettuces

Carrots, sliced (the only high carb veggie that I think is OK ;)

Cucumber

Sprouts

Tomatoes

Bell peppers-all colors 

Broccoli Florets

Cauliflower Florets

Celery, sliced

Onion

Garlic

Green beans-blanched

Mushrooms

Again, use the veggies that you enjoy the most. There are so many to choose from, be creative!

6PM 
Eat a large portion salad. You may use balsamic vinegar, lemon juice or your favorite salsa for dressing. Also fresh herbs are a great addition for flavor.

8PM
Eat another large portion salad

9PM
Drink chamomile tea or any non caffeine herbal tea.

Relax and take a hot bath or shower, give yourself a facial, soak your feet and Sleep for 8 hours if possible.

DAY AFTER CLEANSE DAY DIET

NON-WORKOUT DAY PLAN

Breakfast

½ cup oatmeal with 1 scoop whey protein powder

½ cup blueberries or fruit of choice

Coffee or Green Tea

Mid morning snack

1 small apple

2TBS Organic Peanut Butter or Almond Butter

OR

Fresh Fruit Smoothie w/Protein Powder

Lunch

6 oz. Boneless Skinless Chicken Breast

Baked with ½ tsp. olive oil and ½ lemon juice

½ cup organic brown rice

2 cups steamed broccoli

Afternoon Snack Example

Celery sticks, Unlimited

1 cup low fat Cottage Cheese blended with fresh basil, 1T apple cider vinegar, salt and pepper to taste

Dinner Example

Large Green Salad with up to 8 oz baked wild salmon or boneless, skinless chicken breast

Use 2 tablespoons of homemade vinaigrette (Use only low-carb veggies at night)

DRINK AT LEAST 8 GLASSES OF WATER EVERY DAY

WORK OUT DAY PLAN

Add 2 Protein Shakes.  Must be within 30 minutes before or after your training session

Add egg whites to your breakfast if you workout in the morning.

If trying to lose weight, No carbs after 3pm is the golden rule. Otherwise only eat good carbs such as whole grains and veggies.

For my full diet plan, please contact me at fitness4life57@gmail.com