Pre-cleanse clean up:
The week before the cleanse, start eliminating or reducing some foods and beverages to make the transition a little easier. For example, cut down on coffee so you will be ready to stop during the cleanse. Sugar is another one to consider limiting the week before.
Prepare:
Read Clean: The Revolutionary Program to Restore the Body’s Natural Ability to Heal Itself.
Make a shopping list.
Make a plan and mark your calendar.
Tell your family and close friends what you are up to.
The cleanse in summary:
Drink lots of pure water – about half your weight in ounces. Example 75 ounces if you weigh 150 pounds.
Also include mineral water and herbal teas.
Upon rising, drink warm water with lemon or lime.
Fast for at least 12 hours every night.
See Clean book and my blog for recipes ideas.
Breakfast:
Smoothie
Lunch:
Clear soup and salad or just a big salad (include chick peas, chicken, or other protein)
Stir fry or steamed veg over brown rice or buckwheat noodles with fish or lamb.
Dinner:
Light meal like lunch or have a liquid meal.
Snacks:
Small handful of nuts and an apple.
Rice cake with nut butter (not peanut)
Fresh vegetable juice.
What to eat:
Choose organic whenever possible.
Eat all fresh fruits and vegetables that are not in the AVOID list:
Kale, collards, swiss chard, asparagus, broccoli, cauliflower, cabbage, green beans, watercress, spinach, bok choy, cilantro, parsley, basil, onions, garlic, ginger, squash, carrots, beets, seaweeds…
Pineapple, mango, papaya, apples, pears, blueberries, avocados, jicama, lemons, limes…
Gluten free grains – esp, brown rice, millet, quinoa, amaranth, buckwheat (noodles may contain wheat, avoid if any chance of wheat intolerance).
Protein – lentils, split peas, legumes, chicken, turkey, lamb, wild game, cold water fish.
Nuts and seeds – all except peanut, esp walnuts, almonds, brazil nuts.
“Milks” – rice, nut, hemp, coconut.
Good quality oils – olive, safflower, sesame, sunflower, coconut, ghee.
Condiments and sweeteners – all spices, vinegar, sea salt, garlic, ginger, mustard, tamari, miso, raw cacao, agave, brown rice syrup, stevia.
AVOID:
Bananas, orange juice, oranges*, grapefruit*, strawberries*.
Corn, tomatoes, potatoes, eggplants, peppers, sweet potatoes*.
All dairy products, including milk, cheese, yogurt, butter, nondairy creamer, canned coconut milk.
Wheat, corn, barley, spelt, kamut, rye, couscous, oats*.
Raw fish, pork, beef, sausage, cold cuts, canned meats, hot dogs, shellfish.
All soybean products except tamari (soy sauce, tempeh, tofu, soy milk, etc)
Peanuts, peanut butter.
Margarine, salad dressings, mayo.
Alcohol, coffee, tea, soda.
Refined sugar, high-fructose corn syrup, all fake sugars like Splenda, maple syrup*, honey*, chocolate, ketchup, relish, chutney, other sauces and condiments.
* limited quantities of these may be ok if you are not trying to be very strict with your cleanse or concerned about food intolerances – oats may affect gluten intolerance and strawberries are a common allergen.
Sweet potatoes and bananas are on the AVOID list in the Clean book because they are on the acidic side of the pH scale. Bananas are also mucus-forming. If you are going to use them, do so sparingly. Other cleanses give sweet potatoes, oranges, grapefruits, strawberries and oats the green light.
After cleansing:
Slowly introduce the foods you eliminated. Pay attention to how you feel as you reintroduce them.
Consider keeping one or more of the eliminated foods out of your diet.
Try no caffeine or a dairy-free summer (excluding special occasions).