If Your Suncreen Contains These Ingredients, Throw It Out.

For most of you born after the invention of suncreen (about 1940), you have grown up with the common "knowledge" that if you don't wear sunscreen you will end up with a sunburn and more seriously, skin cancer.  You have been taught that the sun is dangerous and to stay away from it to avoid its damaging effects.  If you take a step back and think logically about the sun, you will realize that the sun has been around since the beginning of time and is absolutely necessary for the health and well being of everything living!  The old saying "too much of a good thing" does go into play when it comes to sun exposure, but if you are safe and conscientious with how you manage those rays, your health will BENEFIT.  Listen up, because you are going to learn what you can do to get the most out of the sun's beam, and what you can do if you are forced to have unsafe levels of exposure.

Contrary to what has been advertised by the dairy association, fortified milk and other fortified foods do not cut it when it comes to vitamin D.  The sun is your best source for vitamin D.  Your body can easily utilize this type of vitamin D that the sun provides.  

Vitamin D is technically a hormone that helps to:

• promote optimal cholesterol levels 
• support your cardiovascular system
• enhance your muscle strength
• help produce optimal blood pressure levels
• help maintain a healthy immune system
• support healthy kidney function, promote healthy teeth
• and help to keep your bones strong and healthy

 

Deficiency in vitamin D has been linked to:

• cancer
• diabetes
• heart disease
• arthritis
• infertility
• fatigue
• depression
• autoimmune disorders(Crohns, Rheumatoid Arthritis, Multiple Sclerosis)
• and even obesity

If this isn't reason enough to get out and get some sun, then I don't know what is!

In general, the darker your natural skin tone, the more sun exposure it takes to get the necessary Vitamin D levels.  Fairer complexions should get 10-15 minutes a day of SUNSCREEN FREE exposure, and darker complexions should get 15-20 minutes a day.  Mid day is the best time to get your daily dose because it has more of the UVB "good" rays.  The morning and evening have more UVA rays, which are the more damaging beams.  If you are required to be in the sun for a longer period of time, the easiest sun protection is clothing.  Wear a hat, and wear lightweight, light colored, long sleeved clothing.  If this is not an option, you will need to use a sunscreen.  

Go to your cabinet and pull out your sunscreen.  If it contains any of the following ingredients, TOSS IT!  

• Para amino benzoic acid
  
• Octyl salicyclate
  
• Avobenzone
  
• Oxybenzone
  
• Cinoxate
  
• Padimate O
  
• Dioxybenzone
  
• Phenylbenzimidazole
  
• Homosalate
  
• Sulisobenzone
  
• Menthyl anthranilate
  
• Trolamine salicyclate
  
• Octocrylene

These chemicals are man made chemicals that cause free radical damage to the body, and disrupt your hormones.  The more free radical exposure your body has, the higher your chances that your cells will become cancerous.  Your skin is your first line of defense and is also the largest organ of your body. It is extremely permeable, so don't think that just because you aren't ingesting it orally it isn't getting to your bloodstream. 

If your sunscreen contains these harmful chemicals, DON'T WORRY!  There are many options for all natural, chemical free sunscreen.

Here are a few: 

• Badger http://www.badgerbalm.com/
• Burt's Bees http://www.burtsbees.com/ 
• Caribbean Solutions http://www.caribbean-sol.com/ 

 So get out there & enjoy that summer sunshine!  Have a great Monday everybody. 

Seasonal Allergies

Warmer spring weather is upon us, and for the vast majority of you who live in the Cincinnati area, you are probably being hit with the famous, yet unsolicited, seasonal allergies.  It's the same thing every year: runny nose, itchy watery eyes, headaches, and sneezing.  These symptoms can be cumbersome and annoying, especially for those of you who have coworkers in tight quarters-nobody wants to get sneezed on all day!  So what do you usually do?  Nasal sprays?  Antihistamines?  Steroids?  Antibiotics?  If you are tired of using the same treatments to no avail every year (and for some of you, all year long), then why not try something different?  
 
The core focus of our care at Synergy Chiropractic is to keep your nervous system healthy.  When your body is having an allergic reaction to something in the environment, it directly affects your nervous system by making it inflamed and overly hypersensitive. This in turn will cause subluxations and fixations in your spine.  By getting adjusted, you are directly affecting your 
nervous system, keeping it in a balanced state rather than inflamed.  

We also have allergy specific supplements that are as effective if not more effective than your standard over the counter allergy medication.  They work by supporting your immune system and helping your body to rid itself of the excessive histamine which is the culprit for the allergic response.  The best part is that there are no negative side effects!

It is also going to be beneficial to look at what foods are going into your body that may be contributing to your allergic response.  Some of the foods that are top contenders include: sugar, wheat and processed flours, and pasteurized dairy. Artificial colors and flavors are also at the top of the list of foods to avoid. If these foods are a staple in your everyday diet and you are experiencing allergic symptoms, then consider eliminating these foods.  Contrary to what the advertising media will have you believe, these foods are not needed in the diet and can cause serious health problems!

You also need to look not only into what you are putting into your body, but also what you are putting on your body and what you are breathing into your body.  You cannot stop the flowers from blooming, pollen from germinating or grass from growing, but you can control what products you are being exposed to at home and at work that are heightening your immune reaction.  

If you are using chemicals in your home, please consider natural alternatives.  You will be amazed at the difference in the health of your family!  Start with the products that you use everyday, and then work yourself down to the products that you use less frequently.  For example, look at the ingredients on your bottle of shampoo.  More than likely you will find the ingredient "Sodium Laurel Sulfate" or something very similar.  This is just one of many dangerous chemicals that is found in your shampoo, soap, and even your toothpaste.  You are absorbing these hormone disrupting chemicals into your body everyday!  You also want to look at your body wash, lotions, soaps and cosmetics.  There are many natural alternatives out there, and if you can't find what you need, please ask one of us to point you in the right direction!

The final place in the home that you should address is your cleaning supply closet. Laundry detergents, bleach, toilet & shower cleaners, window cleaner, dishwasher detergent: the list never ends!  The chemicals and artificial scents in these products are astounding and are nothing but toxic to your brain and nervous system. There are plenty of natural cleaning supplies available at stores or you can even make your own at home.  Never doubt the effectiveness of a good old fashioned scrub brush and some hot water!  A lot of times this will do the trick and helps to avoid all of those nasty and harmful chemicals that are so damaging to your nervous system.  

Spring is a beautiful time of year, so take advantage of the natural options that are available for allergy relief and get out and enjoy yourself!

21 Day Purification: Day 21

It's your last day!  You should feel a huge sense of accomplishment and achievement as you have just made it through the emotional, psychological and physical highs and lows that come with the 21 Day Purification.  If you took a picture before you started the cleanse, make sure to take one again today to see what changes your body has made.  
Many people wonder, "Now what?"  The purpose of the cleanse is not only to detoxify the body, but also to teach you good, solid eating habits.  When you do something for 21 days, it then becomes a habit.  Hopefully you will carry with you many of the positive eating habits that you have learned throughout the Purification.  
There is also what is called the Post Purification Program  This program will help guide you as you reintroduce food groups back into your diet that were absent during the cleanse.  You will learn what works for you and what doesn't work for you, depending on your body's reaction and how you feel before and after eating those foods.  The Post Purification Program also includes a booklet with recipes ideas, a grocery list, and 30 days worth of food journaling to help keep you on track.  Dr. Jamie will talk with you to customize your Post Purification Program. 
Some of the food groups that you may want to reintroduce include: dairy (raw if possible!), grains, shellfish and eggs.  Processed, refined foods should not be a part of your diet.  Always strive to eat fresh, REAL food-in other words, food that rots!
Good luck as you continue your path of WELLNESS!

Day 21
Breakfast: Shake with 1/2 Banana, Strawberries, Blueberries & Broccoli

Lunch: Radishes, Broccoli, Carrots, Cucumber, Pear & Red Pepper on a bed of Arugula with Olive Oil & Lemon Juice.  Tomato Saffron Soup*
*Recipe from "Clean Start"

Mixed Veggie Salad on Arugula with Lemon Vinaigrette

Tomato Saffron Soup

 Dinner: It was left over night at my house!  Ginger Lime Sweet Potatoes,* Sauteed Greens with Garlic & Leeks,* Braised Daikon* and Lentil Salad.*
*Sweet Potato recipe is from "Clean Food" and Sauteed Greens is from "Clean Start."
*Daikon recipe is from "The Kind Diet"
*Remember to make the Lentil Salad "Cleanse Friendly" by omitting the cheese & olives

Snack: Grapefruit

Exercise: 60 Minutes Max Interval Circuit (Insanity)

21 Day Purification: Day 20

Only 1 day left!

Day 20

Breakfast: Shake with 1/2 Banana, Strawberries, Blueberries & Broccoli

Lunch: Red Pepper, Green Beans, Radishes, Avocado, Broccoli & Blackberries on a bed of Romaine & Radicchio with Blackberry Shallot Vinaigrette.*  Butternut Squash Soup.*

*Recipe is from "Clean Start" and "Clean Food," respectively

Chopped Salad with Blackberry Vinaigrette

Dinner: Out to Eat!

Snack: Grapefruit

21 Day Purification: Day 19

Day 19
Breakfast: Shake with 1/2 Banana, Peaches, Broccoli & Chia Seeds

Lunch: Nori Burritos with Red Pepper, Avocado, Watercress, Alfalfa Sprouts, Carrots, Daikon & Apple with Tamari* & Ginger for Dipping.  Tomato Saffron Soup.*
*Tamari is a naturally brewed wheat free soy sauce, found in the Asian section
*Recipe from "Clean Start"

Snack: Shake with 1/2 Banana, Peaches, Broccoli & Chia Seeds

Dinner: Pan Seared Tempeh,* Lentil Salad and a Romaine Salad with Cucumber, Alfalfa Sprouts & Carrots with Olive Oil & Vinegar.
*Tempeh is made from naturally cultured soybeans.  It can be found at Kroger in the refrigerated natural food section, or at Whole Foods or Trader Joe's in the meat alternative refrigerated section.  Tempeh is high in protein and fiber and the fermentation process makes it easily digestible.  Other fermented soy products besides tempeh include: tamari, natto and miso.  Unfermented soy products are dangerous for your health and should be avoided.  Most of the soy grown in the U.S. is genetically modified and by the time it shows up in our food, extremely processed.  Unfermented soy can negatively affect the thyroid, inhibit nutrient absorption, and alter estrogen levels.   Soy is found in a huge number of processed food products, so by avoiding processed foods, you will also be avoiding processed soy.  
For more information visit  Dr. Mercola's site or Natural News.
The best way that I have found to cook tempeh is to cut it into chunks or slices, and then steam for 8-10 minutes.  When cool, marinate for 15 min or up to 1 day.
Basic Marinade:
Olive Oil
Tamari
Mirin
Garlic
*Variations may include lemon juice, lime juice, maple syrup or Dijon mustard. 
The tempeh can then be baked or sauteed until lightly golden. 

Snack: Sweet Potato Fries

 

21 Day Purification: Day 18

Day 18 
Breakfast: Shake with 1/2 Banana, Strawberries, Blueberries, Raspberries, Broccoli & Chia Seeds

Lunch: Butternut Squash Soup* and a salad with Watercress, Arugula, Daikon, Avocado, Carrots, Broccoli, Alfalfa Sprouts and Mustard Vinaigrette.*
*Recipes modified from "Clean Food"

Snack: Shake with 1/2 Banana, Strawberries, Blueberries, Raspberries, Broccoli & Chia Seeds

Dinner: Mahi-Mahi with Orange, Avocado and Red Onion Salsa, Asparagus sauteed with Shallots and Garlic, Ginger Lime Sweet Potatoes.*
*Sweet Potato Recipe is from "Clean Food"

Exercise: 39 Minutes Pure Cardio (Insanity)

21 Day Purification: Day 17

It feels great to be in the homestretch and to flip back through all of the daily intake journal pages in the Purification booklet & see them filled up with hard work & dedication!  Only 4 days left, 17 days down!
 
Day 17
Breakfast: Shake with 1/2 Banana, Raspberries, Strawberries, & Spinach.

Lunch: Beet, Broccoli & Carrot Salad* and Tomato Saffron Soup.*
* Salad Recipe from "Clean Food" and Tomato Soup Recipe is from "Clean Start"

Snack: Shake with 1/2 Banana, Raspberries, Strawberries & Spinach.

Dinner: Blackened Ahi Tuna with Wasabi Vinaigrette, Braised Daikon,* and Sauteed Greens with Garlic & Leeks.*
*When you start the cleanse, I will give you a handout of some recipe ideas, including the Ahi Tuna recipe.
*Daikon recipe is from "The Kind Diet"
*Greens recipe is from "Clean Start" 

Snack: Sweet Potato Fries
My husband LOVES these (and so do I!)  Just remember to limit your daily intake to 1/2 of a sweet potato/day.  :)

Sweet Potato Fries-the perfect night time indulgence!

Exercise: 47 Minutes Max Cardio Recovery (Insanity) 

21 Day Purification: Day 16

Day 16
Breakfast: Shake with 1/2 Banana, Broccoli, Blueberries, Raspberries & Chia Seeds

Lunch: Butternut Squash Soup,* Chopped Salad with Radicchio and Poppy Dressing.*
*Recipes from "Clean Food"

Chopped Salad with Radicchio

Snack: Shake with 1/2 Banana, Broccoli, Blueberries, Raspberries & Chia Seeds

Dinner: Baked Cod with Dill, Sauteed Broccoli & Coleslaw

 

21 Day Purification: Day 15

Day 15
Breakfast: Shake with 1/2 Banana, Strawberries & Broccoli

Lunch: Brown Rice Sushi Rolls (From Whole Foods),* Arugula and Pear Salad with Lemon Vinaigrette,* Butternut Squash Soup.*
*You can also make you own sushi at home very easily as long as you have some nori sheets and leftover brown rice.
*Salad and Soup Recipes are modified from "Clean Food."

Snack: Shake with 1/2 Banana, Strawberries & Broccoli 

Dinner: Mahi Mahi with Orange, Avocado & Red Onion Salsa, Mustard Glazed Carrots,* and Wild Rice Pilaf.*
*Carrot Recipe is modified from the cookbook "Clean Start" which is a follow up to the cookbook "Clean Food."
*Wild Rice Pilaf is from "Clean Food"

Mahi Mahi with Orange, Avocado and Red Onion Salsa

Exercise: 41 Minutes Plyo Circuit (Insanity)

21 Day Purification: Day 14

Day 14

Breakfast: Shake with 1/2 Banana, Strawberries, Broccoli* & Chia Seeds

*Trader Joe's has a wonderful selection of frozen fruit, frozen veggies & frozen wild caught fish at really great prices.  Frozen broccoli is a great supplement to your shakes.  It packs nutrition without altering the taste.  Getting greens in your diet in the morning probably sounds strange, but what better way to start out the day? 

Lunch: Beet, Broccoli & Carrot Salad on a bed of Spinach with Dijon Vinaigrette,* Butternut Squash Soup.*

*Salad and Soup Recipes are modified out of the cookbook "Clean Food"

Beet, Broccoli, & Carrot Salad

 

Butternut Squash Soup

Snack: Shake with 1/2 Banana, Strawberries, Broccoli & Chia Seeds

Dinner: Pan Seared Salmon on Baby Arugula, Roasted Squash, Zucchini, Carrots & Onions with Moroccan Wild Rice,* Coleslaw.

*Moroccan Wild Rice is modified from "The Kind Diet."

Exercise: 60 Minutes Kenpo (P90X)

21 Day Purification: Day 13

Day 13
Breakfast: Shake with 1/2 Banana, Raspberries, Strawberries & Kale

Lunch: Whole Foods Salad Bar*
*Whole Foods is a nice option to break up the routine of cooking and eating at home.  They have a fantastic salad bar, hot food bar, and sushi section.  All of the food is labeled with every ingredient, so it's easy to spot the "cleanse friendly" foods.  

Snack: Shake with 1/2 Banana, Raspberries, Strawberries & Kale

Dinner: Baked Cod with Dill,* Brussels Sprouts Saute,* Warm Citrus Greens with Pomegranate Seeds.* 
*Drizzle olive oil, lemon juice & dill over the fish. Bake the fish at 375 degrees, roughly 10 minutes for every inch of thickness, or until flaky. 
*Brussels Sprouts and Warm Citrus Greens Recipes are from "Clean Food"

Warm Citrus Greens with Pomegranate Seeds from "Clean Food"

Exercise: 2 Mile Walk

21 Day Purification: Day 12

Day 12
Breakfast: Shake with 1/2 Banana, Raspberries, Strawberries & Kale

Lunch: Nori Burrito* (Toasted Nori Wrap with Brown Rice, Avocado, Red Pepper, Cucumber, Carrot, Daikon & Watercress; Wasabi & Tamari with Ginger for Dipping).  Seared Fennel with Lemon.*  Coleslaw.

Toasted Nori Burrito with Coleslaw and Seared Fennel

 

*Nori Burrito Recipe is a variation from "The Kind Diet"
*Seared Fennel with Lemon is from "Clean Food"

Snack: Shake with 1/2 Banana, Raspberries, Strawberries & Kale

Dinner: Blackened Seared Ahi Tuna,*  Steamed Broccoli, Roasted Zucchini, Carrots, Squash & Onions with Moroccan Wild Rice.* 
 *Tuna Recipe is in a handout that I will give to you when you decide to start the cleanse-lots of great recipes!
*Moroccan Rice Recipe is a variation from "The Kind Diet."

Snack: Sweet Potato Fries*
*Slice Sweet Potato into thin slices, or into matchstick size pieces.  Place on baking sheet and drizzle with olive oil or melted coconut oil and cinnamon.  If you like things a little spicier, add some chili powder or cayenne pepper.  Bake at 375 for 25-30 minutes.  If you would like them to crisp up a bit, put them under the broiler for 1-2 minutes.  Remember, only 1/2 of a sweet potato/day!

Exercise: 17 Min Cardio Abs (Insanity), 2 Mile Walk, 9 Holes of Frisbee Golf (England Idlewild Park)

21 Day Purification: Day 11

You can now add protein back into your diet today!  Some people do not add animal protein back into the diet during the Purification, and that is fine-just make sure that you talk to your practitioner to make sure that you are getting adequate amounts of protein everyday. 


Day 11 
Breakfast: Shake with 1/2 Banana, Blueberries, Raspberries, Kale & Chia Seeds


Lunch: Watercress, Spinach, Daikon & Avocado Salad with Cucumber, Red Pepper & Dijon Vinaigrette.*  Beet and Fennel Soup. 
*From "Clean Food"

Snack: Shake with 1/2 Banana, Blueberries, Raspberries, Kale & Chia Seeds

Dinner: Grilled Salmon Steaks,* Garlic and Shallot Sauteed Asparagus,  Red Cabbage with Apple Coleslaw.*

Happy Day 11!

*Grilled Salmon Steak
1/2 t Salt
1/2 t Pepper
3T Rice, Red Wine or Balsamic Vinegar
1-2T Lemon Juice
3-4 Garlic Cloves, Crushed
1T Sesame Oil
2T Dijon Mustard (whole grain preferable)
Olive Oil for brushing
    Salt and pepper the salmon and then mix the rest of the ingredients together.  Pour over the salmon and let marinate for at least an hour.  Brush the grill with olive oil.  Grill the salmon for 5 minutes each side, brushing generously with the remaining marinade from the bottom of the dish.  You can also thicken up the marinade with some arrowroot or Kuzu Root Powder and pour the sauce over the salmon before serving.  

*Red Cabbage and Apple Coleslaw is a variation from Wolfgang Puck's Recipe.  Omit the mayonnaise and use olive oil instead.  Also omit the honey, or just use a very small amount of raw honey or stevia.  I like to use a mix of red and green cabbage.  

Exercise: 37 Min Core Cardio and Balance (Insanity)

21 Day Purification: Day 10

Day 10
Breakfast: Shake with 1/2 Banana, Blueberries, Strawberries & Chia Seeds

Lunch: Asparagus Soup.  Chopped Salad with Romaine, Radicchio, Asparagus, Celery, Red Pepper, Tomato, Avocado & Poppy Seed Dressing.*
*From "Clean Food"

Colorful Chopped Salad

Snack: Shake with 1/2 Banana, Blueberries, Strawberries, & Chia Seeds

Dinner: Steamed Cauliflower with Spicy Lentil Dip. Braised Daikon.* Cuban Roasted Sweet Potatoes.*
*From "The Kind Diet"
     Just a note on the cookbooks that I mention throughout the blog: I do not recommend or condone all of the ideas and foods used.  This cookbook does utilize a lot of processed soy products which I do not believe have a place in your diet.  It also has a lot of other wonderful recipes that utilize fresh fruits and vegetables.  My husband really didn't like fresh daikon in his salad, but he loved the braised daikon!  It just goes to show that sometimes you just have to give foods a second try.  Just because you had them once and didn't like them doesn't mean that you won't enjoy them prepared in a different way.  

Exercise: 60 Min Legs and Back (P90X)

21 Day Purification: Day 9

You are probably looking forward to adding proteins back in your diet on day 11.  Don't worry, you are almost there!

Day 9
Breakfast: Shake with 1/2 Banana, Raspberries, Strawberries & Kale

Lunch: Beet and Fennel Soup.  Romaine, Arugula and Radicchio Salad with Zucchini, Cucumber, Carrots, Broccoli, Alfalfa Sprouts & Avocado Lime Dressing.*
*Variation of recipe from "Raw Food Real World"

Snack: Shake with 1/2 Banana, Raspberries, Strawberries & Kale

Dinner: Baby Bok Choy,* Citrus Steamed Carrots,* and Wild Rice Pilaf*
*Bok Choy Recipe is from the cookbook "The Kind Diet"  It is basically steamed bok choy drizzled with oil & vinegar with salt.
*Steam carrots until slightly tender.  Drizzle with fresh squeezed lemon, lime or orange juice.
*Pilaf Recipe is from "Clean Food"

Beautiful & Delicious! 

Snack: Carrots with Spicy Lentil Dip 

Exercise: 47 Min Max Cardio Conditioning (Insanity) 1 Mile Walk

21 Day Purification: Day 8

It always feels great to have that first week over with!  You are done taking the SP Cleanse and on to the SP Green Food.  By now you should have a good routine down and hopefully starting to feel really great!  Don't forget to go outside your comfort zone when it comes to trying new foods.  You especially need to makes sure that you are including vegetables of the cruciferous variety on a regular basis.  Cruciferous vegetables include but are not limited to broccoli, cauliflower, brussels sprouts, kale, cabbage, and bok choy.  These vegetables are antioxidant powerhouses which may help to lower your risk of cancer and heart disease.  They are also fantastic support for your liver!

Day 8
Breakfast: Shake with 1/2 Banana, Raspberries, Strawberries & Swiss Chard

Lunch: Fennel & Orange Salad with Coriander Vinaigrette.* Asparagus Soup.  Veggie Sushi Rolls.
*From the cookbook "Clean Food"

Snack: Shake with 1/2 Banana, Raspberries, Strawberries & Swiss Chard

Dinner: Roasted Butternut Squash, Zucchini, Carrots & Onions with Moroccan Wild Rice.*  Sicilian Greens*
*Recipes modified from the cookbook "The Kind Diet"

Snack: Apple

Just a side note-if you enjoy wine and are missing having it while on the cleanse, try Kombucha.  Kombucha is a fermented Chinese tea.  It is sold at Whole Foods, or your local health food store such as Healthy Alternatives. 
 

21 Day Purification: Day 7

The first time that I went through the Purification Program, I found days 6 and 7 to be the most challenging.  I have also heard this echoed from many others who have completed the cleanse.  I think it is the combination of these days falling on a weekend, and knowing that you have two whole weeks left!  Don't worry, just keep your nose to the grindstone and you will make it through.  Maybe it's time to compete some of those projects that have been left undone around the house, or get out of the house and do something fun!

Day 7
Breakfast: Shake with Strawberries, Raspberries & Chia Seeds

Lunch: Fennel & Orange Salad with Spinach, Romaine & Orange Coriander Vinaigrette.* Asparagus Soup. 
*From the cookbook "Clean Food"

Asparagus Soup

Snack: Shake with Strawberries, Raspberries & Chia Seeds

Dinner: Sauteed Garlic, Leeks, Mushrooms, Zucchini, Cabbage, Red & Green Pepper, Broccoli & Carrots with Homemade Marinara & Spaghetti Squash.

Exercise: 1 Mile Walk

21 Day Purification: Day 6

Unfortunately I had to be out of town for continuing education over the weekend.  It is not optimal while you are on the cleanse to be traveling, but it can definitely be done!  As long as you are prepared ahead of time with snacks, pre-made meals and shakes and healthy restaurant choices, you will be just fine.  

Day 6
Breakfast:  Shake with 1/2 Banana, Peaches, Blueberries & Chia Seeds

Lunch: Watercress, Daikon, Romaine & Spinach Salad with Avocado, Apple & Mustard Vinaigrette.*  Beet and Fennel Soup 
*From the cookbook "Clean Food"

Snack: Shake with 1/2 Banana, Peaches, Blueberries & Chia Seeds

Dinner:  Veggie Rolls. Stir Fry with Onion, Zucchini, Mushrooms, Broccoli & Sprouts.  Miso Soup.*
*Dinner was out to eat at an Asian restaurant.  If you are put in a position where you have to eat out, try eating side dishes such as broccoli, asparagus, side salad, or wild rice.  

 

21 Day Purification: Day 5

If you started the Cleanse on a Monday, then happy Friday!  Research has shown that if you are starting a new regimen, it is best to start it on a Monday.  You are obviously free to begin whenever you choose, but this may help to keep your mind right. 

Day 5
Breakfast: Shake with 1/2 Banana, Strawberries, Raspberries & Flax Seed

Lunch: Spinach Salad with Zucchini, Cucumber, Alfalfa Sprouts, Radish, Carrots & Broccoli with Lemon Mustard Vinaigrette.  Beet and Fennel Soup.

"Normal Salad" as my husband would call it!

Snack: Shake with 1/2 Banana, Strawberries, Raspberries and Flax Seed.

Dinner: Stir Fried Zucchini, Carrots, Mushrooms, Leeks, Garlic, Ginger, Cabbage and Broccoli with Brown Rice.

Snack: Grapefruit

Exercise: 60 Min Max Interval Circuit (Insanity)

21 Day Purification: Day 4

At this point in the Purification, you should start to notice some positive side effects: more energy, focus, and stamina; possibly some easing up of some symptoms that you had prior to starting the Cleanse.  Enjoy the process as your body begins to change and heal.  When you give your body pure clean fuel to work with, it will do amazing things!

Day 4
Breakfast: Shake with 1/2 Banana, Strawberries, Pomegranate Seeds & Flax Seeds.

Lunch: Watercress, Radicchio & Romaine Salad with Asparagus, Celery, Red Pepper, Tomato & Avocado with Poppy Seed Vinaigrette*.  Broccoli Soup*.
*Salad Recipe from "Clean Food"
*Broccoli Soup is basic soup recipe-reference back to Day 3 for details.

Snack: Shake with 1/2 Banana, Strawberries, Pomegranate Seeds & Flax Seeds.

Dinner: Steamed Cauliflower with Spicy Lentil Dip, Stir Fried Broccoli with Arame*, Wild Rice Pilaf*
*Recipes from Cookbook "Clean Food"
*Arame is a Sea Vegetable.  Sea Vegetables are wonderfully nutritious foods high in vitamins and minerals.  You can find them at your local health food store. 

Snack: Orange

Exercise: 45 Min Yoga

21 Day Purification: Day 3

Day 3 
Breakfast: Shake with 1/2 Banana, Kiwi, Peaches & Chia Seeds

Snack: Grapefruit

Lunch: Shredded Carrots, Shredded Broccoli & Shredded Beets with Romaine Lettuce and Lemon Mustard Vinaigrette*.  Broccoli Soup*.
*Salad Recipe is from "Clean Food"
*Broccoli Soup is a basic soup recipe that you can substitute with many different vegetables such as cauliflower, carrots or asparagus. 
1-2 Onions, Chopped
3 Stalks of Celery, Chopped (Fennel will work as well)
1 Head of Broccoli, Roughly Chopped (or other vegetable of your choice)
2-3 C Vegetable Broth

Saute onion and celery in olive or coconut oil for 5 minutes or until tender.  Add broccoli and cook for 2-3 minutes longer.  Add vegetable broth and bring to a boil.  Cover and simmer for 30 minutes.  Puree with hand blender until smooth. 

Snack: Shake with 1/2 Banana, Kiwi, Peaches & Chia Seeds

Dinner: Romaine Salad with Cucumber & Avocado & Lemon Vinaigrette*, Kale with Caramelized Shallots*, Butternut Squash with Fennel and Asparagus*, Brown Rice
*Recipes from "Clean Food"

Snack: Apple

Exercise: 45 Min Yoga

21 Day Purification: Day 2

It always feels good to have that first day under your belt!  Now that you know what to anticipate, you can start to plan out your days with more ease.  Here is what Day 2 looked like for me.

Day 2
  
Breakfast: Shake with 1/2 Banana, Strawberries, Beet Greens & Chia Seeds
*Beet Greens are the top green leafy part to the beets.  Remember, only red beets.  Beets are already pretty high on the glycemic index, but golden beets are even higher.
*Chia Seeds are a great source of omega-3's and can be found at natural food stores such as Whole Foods in the bulk food section.

Lunch: Arugula & Romaine Salad with Pear, Radish, Cucumber, Broccoli, Zucchini & Alfalfa Sprouts with Lemon Vinaigrette*. Moroccan Carrot Soup
*Salad recipe can be found in the cookbook "Raw Food Real World."  I used the basic recipe, omitting some of the non cleanse friendly items & adding some others!

Snack: Shake with 1/2 Banana, Strawberries, Beet Greens & Chia Seeds


Dinner: Spaghetti Squash*, Steamed Cauliflower with Spicy Lentil Dip, Garlic Kale Saute*
*Recipes found in "Clean Food"

Snack: Apple

Exercise: 60 Min Core Synergistics (by P90X)

21 Day Purification: Day 1

In the past when I have done the cleanse, I ended up eating basically the same 2-3 meal variations throughout the 21 days.  For me this worked out fine because I will eat just about anything and don't mind eating the same thing everyday!  I just loaded up every salad with as many veggies as I could, and for dinner I would do a stir-fry with a ton of veggies & brown rice.  With my husband joining me for this cleanse, I needed to change things up!  Every meal brings in something fresh & new and helps to ward off the food boredom that can sometimes occur if you feel "trapped" into eating specific foods. 

The recipes that I use come from a compilation of different sources, and I will cite those for you so that you can use them as well.  Standard Process has a lot of great ideas in their Purification Booklet, Online, and also in their Post Purification Booklet.  Please stop by or call the office for more information if you are interested in learning about the Purification.  

Remember, this is just a guideline.  Feel free to change things up to suit your palate! 

Day 1

Breakfast: Shake with 1/2 Banana, Blueberries, Strawberries & Flax Seed

*Flax seeds need to be ground prior to eating, otherwise they will not be properly absorbed.  It is best to purchase them whole, and then grind them yourself at home.  Once ground, exposure to light will alter the seeds.  I recommend grinding them in small batches and then keeping them in a cool dark place for storage.

Lunch: Grapefruit, Avocado & Fennel Salad with Romaine Lettuce & an Olive Oil, Lime Juice & Coriander Vinaigrette*.  Moroccan Carrot Soup.

*Salad Recipe is from the cookbook "Raw Food Real World"

Snack: Shake with 1/2 Banana, Blueberries, Raspberries & Flax Seed

Dinner: Brussel Sprout Saute*, Ginger Lime Sweet Potatoes*, Wild Rice Pilaf*

Thanks to my friend Jessica for introducing me to the cookbook "Clean Food"

*The above mentioned dinner menu is from this cookbook.  You may have to modify some of the recipes to make them "cleanse friendly," but for the most part they work great!

Snack: Apple

Exercise: None

*On the first day of your cleanse, you may not feel well (headache, nausea, fatigue).  If this is the case you may want to fore go any strenuous exercise and just stick with some light stretching or a walk.

Day 1 Complete!

21 Day Purification: Day 0

For many of you who have made the journey through the 21 day Purification Program, or are considering beginning the Cleanse, one of your greatest obstacles is what to eat and how to prepare the food.  I will share with you a day by day guide, giving examples of how you can get those veggies in your diet and really enjoy the process.  In sharing my experience with the Purification Program, I hope that you can gain insight and inspiration to succeed!

The day before the cleanse is a good day to sit down and plan out your menu for the week ahead.  Knowing what you are going to eat and when takes a lot of the anxiety and frustration out of the process.  Use the grocery list at the end of your booklet as a guideline when you go to buy your produce.  I recommend getting as many organic fresh fruits and vegetables as possible so that you have them on hand to use at home when you need them.  Make yourself a chart of what you are going to eat for the next 7 days and post it somewhere highly visible.  This will help to keep you on track and also get you excited about your upcoming meals!

Here is what the day prior to starting the Purification this time around looked like for me:

1. Hit the grocery store!  Kroger has a nice variety of organic fresh produce, or you can go to your local health food store, or somewhere like Whole Foods.

2.Make Moroccan Carrot Soup

*Use Olive oil or coconut oil in place of the butter; eliminate the honey and yogurt.

3.Make Spicy Lentil Dip

*This can be used to dip fresh veggies in, or to put over top sauteed or steamed veggies.

4. Cook a pot of brown rice and a pot of wild rice to have on hand throughout the week.

5. Make 2 Shakes for the following morning and afternoon.

Basic Shake Recipe:
8 oz Water
2 Scoops SP Complete
2 Scoops Whey Protein (This is not included in the Purification Kit but can be purchased separately and used depending on your protein needs.)
1 Scoop Whole Food Fiber
1/2 C of fresh or frozen fruit
1/2 Frozen Banana
Greens (Kale, Spinach, Swiss Chard, Beet Greens, Dandelion Greens, etc.) 
Cinnamon, Ginger or Nutmeg
Stevia to taste
*Depending on your sugar handling problems/abilities, you may need to either fore go the fruit in the shakes, or use berries that are low in sugar such as strawberries, raspberries or blackberries.  You can also just mix the SP Complete and Whole Food Fiber with water.

*If you know that you are going to be busy throughout the week, use this time to cut your veggies up ahead of time.  If they are readily available, you will be more likely to grab them when you are in a rush!

Enjoy your "Pre-Cleanse" day & get ready to start the journey through the Purification!