January Cleanse/Weight-Loss Week 5

I am sorry for this post being held up a day or two. I flew to visit Blake in Reno last Friday expecting to visit for a night or two. However, because of some maintenance issues with the helicopter and a lack of a fuel truck driver, I ended up driving the fuel truck to Elko, NV and then to Eureka, NV. We have had very limited cell phone and Wi-fi over the past few days. I love being out on the road with Blake and now have a better understanding of what his days are like when he’s out here working. I can sum it up in three words: long, strenuous and exhausting. He’s up by 5 am each morning and gets done working around 7 pm each night. They only days that he gets off are if there is a “weather day” which means that he can’t fly in the weather conditions.
If Layla was out on the road with us, I would stay for a month or more. However, she is back home in a doggie hotel and I need to make it back home to her. Me getting a flight home right now has become an issue because they’re are no commercial flights out of Eureka and I have to wait until this job is completed (3-5 days) before I can get to a town that has a flight back to Portland.

So, this unexpected trip with limited clothing, lack of fresh, healthy foods and unpredictability of length has made me once again practice my patience and “go with the flow” attitude.
So, we end our month of cleansing with the last few days focusing on transitioning back to a more “everyday” diet. No foods are off limits, but choose wisely about which foods you would like to add back into your diet. I strongly suggest continuing to abstain from refined sugar, trans fats and large amounts of caffeine. With each food that you reintroduce, pay close attention to how your body and mind feels after eating it. If you can, try to only reintroduce one type of food every 3-4 days to fully be able to pinpoint any foods that may not react well with your body.

You may pick and chose any meals that you enjoyed during the cleanse (maybe the green smoothies or large salads for lunch) that you may wish to continue as part of your daily diet. Do not feel pressured to continue as strict of a diet, but remember not to switch gears in the opposite direction and eat a ton of unhealthy foods all at once.

You may want to choose one day of the week where you choose to eat a menu close to one of the cleanse meal plans from the previous weeks or you may want to do another 1-week cleanse some time in the next few months. Please remember to keep a balanced approach and do not risk your health or well-being to participate in an extreme “cleanse” that you know will leave you feeling beat instead of energized.

For those who participated (even for a week or two,) did you feel an improvement in your energy or mood? Did you end up a little lighter than you were on December 31st? Please let me know your personal experience with the cleanse and if you wish that it had been different in any way.
I need to go get ready for dinner and hit the hay before another early wake up call in the morning. I’ll let you know once I’m back home in Oregon. At this rate, it might not be until next week! Take care and be proud of any healthy nutrition or lifestyle choices that you have made this past month!

I filmed a few videos while I was on the road:

January Cleanse/Weight-Loss Week 4

Can you believe that we’re already 3/4 of the way through January? This month is flying by! Speaking of flying, I will be flying out to visit Blake in Reno, NV today. His helicopter is down for maintenance right now, so I get to go enjoy some time with him in “little Las Vegas.” My sister agreed to watch Layla for the weekend, so we will be doggie-free. I can’t wait to see what Reno is like. I guess we’re staying at a casino that has an “all-you-can-eat” sushi bar. Can you trust a sushi restaurant that’s not on the coast? We’ll see!

Did anyone try the Cleanse-Friendly Cookies I posted this week? I may have had one (or two) each day since I made them.

How are you feeling? Have you continued to eat vegan or have you reintroduced animal proteins back into your diet? Take some time to think about how you have felt over the past week and adjust your diet as needed. Some people feel great as vegetarians, some people prefer to eat fish while others thrive as full-fledge omnivores. Play around with your animal protein intake until it feels right for you.

This week, you have the option of adding dairy back into your diet. I recommend starting with a goat or sheep cheese or yogurt. Some people, like myself, have an easier time digesting pure sheep or goat’s milk products than cow dairy. If your stomach feels good enough with these two and you want to try adding cow’s dairy back into your diet, go ahead. Pay close attention to how you feel in the hours after you eat your dairy. Is your stomach cramping? Do you feel gassy? If you feel fine, you can choose to continue to eat dairy products. If you feel somewhat sick from it, keep it out of your diet.

Week 4 Daily Meal Guide:

Upon Rising: 16 ounces of water with 2 Tablespoons fresh squeezed lemon juice

Breakfast: Green Smoothie (see recipe)

Snack: LARABAR (store-bought of homemade) or 4-6 ounces plain greek yogurt with some fruit or gluten-free granola

Lunch: Salad (see recipes for weeks 2 & 3)

Snack: 1-2 cups fresh vegetables and 3 ounces deli meat or ¼ cup hummus or dip

Dinner: Any of the recipes from weeks 1-3 or try one of the linked recipes below.

Post-Dinner: Cup of herbal tea

Week 3 Dinner Recipe Ideas

Quinoa with Poached Egg, Spinach and Cucumber

Lentils and Brown Rice

Grilled Chicken Ratatouille

Mushroom Shichimi Rice Bowl

Detox Lasagna

Grilled Salmon with Apricot-Mustard Glaze

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Lifestyle Tip of the Week:

Taking some time to do something special for yourself is very important. It’s so easy to get wrapped up in taking care of others and not focusing on your own needs. You are not a selfish person for choosing to do something that you enjoy each day. It has been proven that it is beneficial to you and you health to treat yourself to something you enjoy daily.

It could be reading your favorite book, taking a walk to the park, getting a manicure, turning off your cell phone in the evening, taking a bubble bath, buying a scarf in your favorite color, looking at puppies at the pet store or pound or giving yourself a face mask. Whatever you like to do… do it! Unless it’s shoving handfuls of potato chips and chocolates into your mouth. We’re on a cleanse, remember!

This week, please remind yourself to treat yourself to something special each day. I promise that it will have a positive impact on your life.

I hope that you are feeling amazing! I’m off to finish my packing and hit the road. See you from Reno!

xoxo,

Kilee

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Cleanse-Friendly Cookies

Hi! How is week 3 of the cleanse going for you? I hope that you are feeling energized and healthy. Today I wanted to share a new cleanse-friendly cookie recipe with you. I know that there are times when you just need a cookie or two. I came up with this recipe to satisfy your (and my) sweet tooth while still cutting out refined sugar, gluten and dairy products. The banana and maple syrup sweeten the cookies while the protein powder helps to keep your blood sugar levels from spiking. The only questionable ingredient in this recipe is the chocolate chips. Feel free to chop up an unsweetened chocolate baking bar or try out some of the “healthy” chocolate chips on the market by:

Enjoy Life Foods mini chocolate chips – dairy, gluten, nut & soy free

Dagoba Chocodrops – Fair trade organic chocolate

Chocolate Dream chocolate chips – dairy & gluten free

Some purists might argue that there is no room for a little chocolate on a cleanse. I disagree. This is a month long program and there is a tiny bit of room for a chocolate chip or too. Just keep your hand out of the bag while you’re adding the chocolate chips into the batter.

Cleanse-Friendly Chocolate Chip Banana Cookies

Makes 12-16 cookies

1/2 cup gluten-free flour (I used Pamela’s brand)

1/2 cup vanilla brown rice protein powder (I used Sun Warrior brand)

1/2 cup gluten-free oats

1 teaspoon ground cinnamon

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon sea salt

1 Tablespoon ground flaxseed

1/2 cup mashed banana

1/4 cup creamy almond butter

1/4 cup maple syrup

1 teaspoon vanilla extract

1/3 cup chocolate chips

Preheat your oven to 375ºF. In a large mixing bowl stir the ground flaxseed, mashed banana, almond butter, maple syrup and vanilla together until completely mixed. In a medium mixing bowl stir the flour, protein powder, oats, cinnamon, baking soda, baking powder and salt until well combined. Gently add the dry mixture to the wet mixture and add the chocolate chips. Stir until just combined.

Drop by rounded tablespoons onto a parchment paper lined baking sheets. Push down with a spatula to lightly flatten each cookie. Bake for 10 minutes. Allow to cool for 2 minutes on the pan and then transfer to a wire baking rack.

Enjoy with glass of unsweetened almond or coconut milk. I will make these cookies even when I’m not on a cleanse!

Take care,

Kilee

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January Cleanse/Weight Loss Week 3

Welcome to week 3 of the January Cleanse/Weight Loss program. You have done an amazing job so far! How are you feeling coming off of your first two weeks? I bet a little more refreshed, energized and lighter. It’s really important pay attention to how your body and emotions feel and try to see if there are any patterns between what you eat and how you feel.

We will be easing up on some of the dietary restrictions this week. You completed your most rigorous week of cleansing last week. It is very important not to break a cleanse with heavy, processed foods. Our bodies grew accustomed to the light, vegan fare and it would be too much a shock to our system to dive back into chips and cookies.

This week is about continuing the high-vegetable intake and starting to reintroduce meats, fish and poultry into your diet, if you choose. If you felt great and more energetic than usual not eating animal products, you can choose to continue your vegetarian diet. However, there are some people and blood types that do better when consuming meat, fish and/or poultry. Pay attention to what feels right for your body.

A note about alcohol: although alcohol is considered a toxin and does not promote cleansing, I understand that you might have social obligations this week where alcohol will be served. If you choose to indulge in an alcoholic beverage, please restrict it to one glass of red wine. The antioxidants from the grapes and natural sugars make this your best choice as far as drinks are concerned. An even better, non-alcohol choice would be a sparkling water with a twist of lime. Remember, one glass of wine per week – max!

Week 3 Daily Meal Guide:

Upon Rising: 16 ounces of water with 2 Tablespoons fresh squeezed lemon juice

Breakfast: Green Smoothie (see recipes)

Snack: 1/4 cup homemade  trail mix (use a mixture of non-sugar added dried fruits and nuts)

Lunch: Salad (see recipes below)

Snack: 1-2 cups fresh vegetables and ¼ cup hummus or dip (see recipes below)

Dinner: 4 ounces lean meat, fish or poultry

1 cup of steamed or sautéed vegetables

Side salad with ½ tablespoon extra virgin olive oil and 1-2 teaspoons vinegar or lemon juice

Post-Dinner: Cup of herbal tea

Lunch Salad Recipe Ideas:

Honey Balsamic Bean Salad

Edamame and Rice Salad

Tarragon Chicken Salad

Shrimp Cobb Salad - substitute the blue cheese dressing with a lemon vinaigrette

Thai Steak Lettuce Wraps

or create your own salad (with no dairy or gluten) or use any of last weeks salad recipes.

Dip Recipe Ideas:

Black Bean Dip

Vegan Spinach Dip

Vegan Onion Dip

Dinner should be simple, just grill or bake your protein, sauté some vegetables in a touch of oil (I like extra virgin coconut oil) and toss a simple salad of greens with olive oil and lemon juice or vinegar. If you are choosing to continue without animal protein, feel free to substitute tofu, tempeh, beans or quinoa.

I’ll be back in a few days to share a little cleanse-friendly cookie recipe with you. It’s a great way to treat your sweet tooth during the cleanse.

Take care and remember to email or comment with any questions!

Kilee

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Week 2 Recipe Ideas

Welcome to week 2′s recipe ideas. There are no “set” recipes for this cleanse, but rather guidelines and suggestions.

Breakfast: Green Smoothie – feel free to use this recipe as a template or try one of Victoria Boutenko’s green smoothies posted here.

Morning Snack: Try making your own fruit and nut bars or purchase non-peanut/non-chocolate Larabars.

Lunch: Large Salad.  Include lots of fresh veggies and beans, rice or quinoa. Some recipe ideas include:

Cheesy Kale Salad

Carrot Poppyseed Salad

Roasted Vegetable Quinoa Salad – leave out the feta

Coconut Rice and Black Bean Salad

Esalen Kale Salad

Spinach Salad with Apples, Currants & Walnuts

Sweet Potato, Celery and Apple Salad

Brown Rice Salad

Lightened Up Protein Power Goddess Bowl

Detox Salad

Afternoon Snack: 1-2 cups fresh vegetables and ¼ cup hummus or store-bought

My super-simple hummus recipe:

1 (15 ounce) can garbanzo beans, drained

1 clove garlic, crushed

2 teaspoons ground cumin

1/2 teaspoon Himalayan sea salt

1 tablespoon extra virgin olive oil

Filtered water

In a blender or food processor combine garbanzo beans, garlic, cumin, salt and olive oil. Blend on low speed, gradually adding filtered water, until desired consistency is achieved.

Dinner: Vegan Soup or pick up a fresh vegetarian soup at the store. I like to make a large batch of soup in the crock pot on Sunday and then maybe another soup on Thursday. Here are some soup recipe ideas:

Cream of Broccoli Soup

Detox Soup

Kale & Roasted Vegetable Soup

Quick & Easy Detox Soup

Roasted Tomato Soup

Slow Cooker Soup Recipes – ignore any animal proteins. I think there’s only a few.

Spiced Carrot and Sweet Potato Soup

Spicy Vegetarian Chili

Un-Chicken Soup

Vegan Lentil & Cabbage Soup

Post-Dinner: Cup of herbal tea

If you have any recipe suggestions or questions, feel free to leave them below. Happy cooking!

January Cleanse/Weight Loss Week 2:

Hooray! We’ve made it through our first week of the cleanse! You have successfully:

• Started your day with a cleansing drink of water and fresh lemon juice
• Eliminated alcohol from your diet
• Gradually reduced your caffeine intake to zero
• Taken out refined sugars and HFCS
• Taken out trans fat
• Taken out gluten
• Taken out dairy
• Taken out GMO soy
• Taken out GMO corn
• Taken out peanuts
• Cut your animal protein intake in half
• Given yourself extra time to sleep, relax and reflect

Congratulations on everything that you have accomplished over the past week! This is a huge step towards nourishing your body with whole foods and giving it time to rejuvenate. As we head into this week’s vegan, gluten-free cleanse, there are a few pointers to keep in mind:

1. Exercise – This is not the time to begin or even continue an intense exercise regime. Your body will be lacking the energy that it needs to preform high-intensity cardio or weight-training. Please stick to walking, light cardio (like swimming, biking or the elliptical machine) and stretching or yoga. It’s beneficial to get outside and move your body in the fresh air, just not to the point where you’re gasping for air!
2. Continue to drink your morning water with lemon juice. This is helping refresh and cleanse your insides.
3. Allow yourself to rest more frequently if needed. You will probably feel more tired than usual. This is normal. Go with the flow and let your self take a nap and/or hit the hay earlier than normal.
4. Drink plenty or water and herbal tea throughout the day. This will keep you hydrated and less hungry.
5. LISTEN to your body. If you feel absolutely miserable and cannot even make it into work or school, reevaluate your cleanse. This is not meant to be an over-the-top, all green juice cleanse. It is designed to allow you to go about your normal routine and be able to preform your day to day responsibilities. If you need to add some animal protein back or other food back into your diet, feel free to. Make sure that it’s organic and start out with a small amount. Sometimes all you need is 2-4 ounces a day to start feeling more like yourself.
6. If you have ANY questions, feel free to email me or leave a comment below. I am here to support you and help make this a positive experience for you.

Week 2

This week is the most hard-core cleanse week of the month. We will be eating vegan (which means no animal or dairy products) and will continue to abstain from caffeine, alcohol, gluten, refined sugar, trans fats, peanuts, non-GMO corn and soy and processed foods. Don’t worry, you will still be eating great-tasting food! Your options are only as limited as you make them out to be. I could feast for weeks or months on fresh vegetables, fruits, grains and healthy fats. You have plenty of delicious recipes and meal options to choose from.

Our goal this week is to give your body and digestive tract a break. Day in and day out, we subject ourselves to hard-to-digest foods. You could have a food sensitivity that you didn’t know about or your digestion could be compromised due to a lack of enzyme rich fresh vegetables. Whatever the case may be for you, put your normal habits aside and get ready for a week of clean eating.

There are detox symptoms that you may encounter during the first few days of this week. These are very normal and can happen to anyone embarking on a cleanse. You may experience headaches, tiredness, lack of motivation, hungriness or an overall “blah” feeling. It get betters! I promise that these feelings will pass and you will feel your most energetic and light after the next seven days.

Besides eating specific types of foods, here are some other ways to help detoxify your body:

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Sauna and Steam Rooms

Our skin is exposed to hundreds of chemicals during the course of our life, and is affected by them. From innocent bath products such as shampoos, shower gels, lotions and soaps to deodorants. Household cleaning solvents, detergent residues on clothes and chemicals from the bath or shower water also affect the skin.

Regular use of the sauna gradually restores the skin’s elimination ability. Sweating removes toxic chemicals and metals faster than other detox method. It is a good habit that pays many health dividends.

The sauna’s benefits are numerous. Not least because it is so relaxing and leaves your body soothed and your mind serene. It’s main advantage lies in the fact that it promotes sweating, helping the body to rid itself of toxins. It is also believed that exposure of the skin to heat stimulates the production of white blood cells and strengthens the immune system. (source)

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Baking Soda Baths

Detoxification of your body through bathing is an ancient remedy that anyone can perform in the comfort of their own home. Your skin is known as the third kidney, and toxins are excreted through sweating. A detox bath will assist your body in eliminating toxins, as well as absorbing the minerals and nutrients that are in the water.

1. Prepare your bath on a day that you have at least 40 minutes available, as the first 20 minutes are said to help your body remove the toxins, while the second 20 minutes are for absorbing the minerals in the water.

2. Fill your tub with comfortably hot water, using a chlorine filter if possible.

3. Add 2 cups or more (up to 16 lbs) of Epsom Salts, aka magnesium sulphate. This can be purchased in 3 lb bags or 1 lb cartons at discount stores in the garden center, or in the pharmaceutical area, or ordered from garden centers in 50 lb bags. It’s very inexpensive.

4. Add 1 to 2 cups or more of Baking Soda, aka sodium bicarbonate. This is said to help eliminate the chlorine in the water, as well as soften the water, and help the body to absorb the magnesium. Large bags can usually be found in the swimming pool chemical area, or the boxes from the bakery aisle will work fine.

5. Know that Epsom Salts and Baking Soda bath is a detox bath in, and of itself, other items can be added for further effects. Ground ginger, or fresh ginger tea both work quite well. The ginger is heating to the body and may cause your skin to turn slightly red for a few minutes, so be careful with the amount you add. Depending on the capacity of your tub, and your sensitivity, anywhere from 1 tablespoon to 1/3 cup can be added. Most people sweat profusely with the addition of the ginger, and if you wrap your body in a blanket immediately after getting out of the tub, you can continue to detoxify through perspiration for another couple of hours. This is especially beneficial if you are trying to rid the body of a bug of some sort, like the flu, or a cold.

6. Add aromatherapy oils; this is optional, but there are many oils that will help the bath to be a pleasant and relaxing experience, such as lavendar, or ylang ylang, or those that will assist in the detoxification process such as tea tree or eucalyptus. Around 20 drops is sufficient.

7. Swish all of the ingredients into the tub, and soak for as long as you can, preferably 20 minutes. You should start sweating within the first few minutes, and the longer the better, up to 20 minutes. If you feel too hot, start adding cold water into the tub until you cool off. Sit in the cool water another 20 minutes, if you can. When you get out of the tub, move slowly and carefully, as your body has been working hard and you may get lightheaded or feel weak and drained. (source)

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Dry Brush

The skin is the largest elimination organ, it is known to be responsible for 10 to 15% of total body elimination, and is sometimes referred to as the third kidney.Dry skin brushing is a swift and powerful way to enhance the detoxification process . It’s easy, pleasant and yields tremendous benefits!

Not only does it improve the appearance of your skin by eliminating dead cells and helping new skin to regenerate, it also stimulates blood circulation, the lymphatic system, and greatly enhances toxin elimination.
In addition, the massaging effect of the bristles is known to be highly beneficial for eliminating cellulite.
Brushing the skin gently stimulates the lymphatic system and is considered to be one of the best natural lymphatic cleansers available.

The lymphatic system is composed of lymph vessels, lymph nodes, and organs. Part of the body’s defense system, the lymph nodes remove microorganisms and other foreign substances. They act as a filtration system that keeps particulate matter, such as bacteria, from entering the bloodstream.

Stimulating the lymphatic system through skin brushing will activate all of the above functions as well as encourage blood circulation and cell regeneration. Both actions promote detoxification, weight loss and cellulite reduction, as well as improve body tone and skin radiance. (source)

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Lymphatic Massage

The lymphatic system is composed of lymph vessels, lymph nodes, and organs. Part of the body’s defense system, the lymph nodes remove microorganisms and other foreign substances. They act as a filtration system that keeps particulate matter, such as bacteria, from entering the bloodstream.

Stimulating the lymphatic system through manual lymphatic drainage will activate all of the above functions as well as encourage fluid circulation and cell regeneration. Both actions promote detoxification, facilitate healing and support the immune system.

“The lymphatic system has a vital role in the body by regulating the immune system, which protects the body against infection. It transports nutrients to cells and eliminates metabolic wastes, toxins and excess fluids from the body. Manual lymphatic drainage is also a very effective way of detoxing the body plus stimulating vital immune defenses. This is a powerful, deep cleansing treatment.” Explains David Goddard, ND

Manual Lymphatic Drainage benefits are numerous and include:

• Clearing areas of congestion such as swollen ankles, puffy eyes and swollen legs
• Promotion of scar tissue healing, torn ligaments and sprains.
• Post-operative healing
• Swelling relief following plastic surgery
• Treatment of lymphedema and other conditions arising from venous insufficiency
• Improving chronic conditions such as sinusitis, arthritis, acne and other skin conditions
• Deep relaxation

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Forgiveness

Contrary to popular ideology, forgiveness is not something to be reserved for those who have earned or deserve it. Nor is forgiving about forgetting someone’s tendency to hurt you, or giving them permission to mistreat to you again.

Forgiveness isn’t even for those who wronged you. It’s actually for you. When you release your grip on the painful past, you free up your energies for joy and new focuses. You have no control on how your “perpetrators” conduct themselves moving forward, but you can choose how you want your life to go.

If you want to stay healthy, do yourself a favor and cut the cord of resentment and anger. It doesn’t improve what happened, and it just keeps you stuck in the past. Clear out that toxic energy and lighten up your load. (source)

Now, onto this week’s meal plan. I have designed a guide for your to use for your daily meals. I know that some people work and some people stay at home each day. I know that some people love to cook and some people would rather just pick something up at the store to eat. Use this menu plan as your guide and choose the food options that work best for you and your lifestyle. We are trying to make this cleanse as effortless as possible.

Week 2 Daily Meal Guide:

Upon Rising: 16 ounces of water with 2 Tablespoons fresh squeezed lemon juice

Breakfast: Green Smoothie feel free to use this recipe as a template to make your own based off your favorite greens, vegetables and fruits

Snack: Fruit & Nut Bar or a LARABAR (non-chocolate or peanut flavored kind)

Lunch: Salad Lots of fresh veggies and beans, rice or quinoa

Snack: 1-2 cups fresh vegetables and ¼ cup hummus or store-bought

Dinner: Vegan Soup or pick up a fresh vegetarian soup at the store

Post-Dinner: Cup of herbal tea

* I do not recommend canned soups due to the preservatives. If you have a natural grocery store like, Whole Foods, near by, you can buy one of their vegetarian soups at the hot soup bar. Just make sure that it does not contain gluten or dairy.

Reminder: use this week to be extra gentle to yourself. Do not put any expectations upon yourself. Go with the flow of things. Don’t get upset with yourself if you slip up or something doesn’t turn out how you wanted it to. It’s important to be especially kind to yourself this week. Put some fresh flower by your kitchen sink, light a candle next to your bathtub, read your favorite book before bed, schedule a massage for yourself or ask your significant other to give you one, remind yourself of things that you’re good at, use your “good” lotion after the shower (the one that smells delicious) and remind yourself that you are doing an excellent job of taking care of your health.

If you need extra sleep this week, please go ahead and sleep. Sleep allows your body to detoxify and regain energy. I suggest going to be an hour earlier than normal and taking naps if your schedule allows.

I will be posting recipes that will work for week 2 of our cleanse tomorrow. I’m feeling a bit under the weather tonight and want to feel more refreshed before putting the recipe post together.

Have a great night and I’ll see you back here tomorrow with recipe ideas for the coming week.

Happy cleansing,

Kilee

Week 1 Mid-Week Check-In

Good morning! How is everyone doing with the January Cleanse/Weight-Loss program so far? Have you been drinking your water with lemon first thing in the morning? Did you ditch HFCS, refined sugar, trans fat, gluten and dairy? How is it going so far? Honestly, I don’t miss the first four, but giving up my beloved soft-serve frozen yogurt may just push me over the edge. My sister took me to go get some on Monday and that 16 ounce bowl of original tart with fresh strawberries, blueberries, blackberries, mochi and hot fudge sauce made my day! Thank you Karlee – you know the real way to my heart!

Back to our cleanse. I designed this month-long cleanse to be gentle and to hopefully not get in the way of your day-to-day life. This first week is a chance for you to slowly transition to a cleaner, less-processed way of eating. You may eat your regular fare with the gradual exclusion of the foods listed throughout the week. Here are some linked recipes that would work well for meals for the rest of Week 1:

Scrambled Eggs with Watercress

Quinoa Salad with Toasted Almonds

Steamed Salmon with Herbs and Lemon

I also wanted to link to some more information on the benefits of adopting a whole foods diet:

The Whole-Foods Diet article on medicinenet.com

Benefits of Eating the Worlds Healthiest Foods article on whfoods.com

Plant Based Diet Benefits article on suffolktimes.com

I hope that your week is going smoothly and you’re taking the time to go to bed earlier than normal, and preforming each day’s recommended journal or meditation exercise. I’ll be back on Friday with Week 2′s outline.

Have a great day,

Kilee

January Cleanse/Weight Loss Week 1:

Welcome to the first week of Whole Nutrition’s January Cleanse/Weight Loss program. I am so proud of you for taking your health into your own hands for this new year. For the next 31 days we will be gently cleansing our body through whole foods and lifestyle choices. I have designed the program to begin with a week full of “baby steps” to ease into a weeklong gluten-free, vegan cleanse. Weeks 3 & 4 we will reintroduce animal protein and dairy back into our diets if desired and week 5 will allow you to reintroduce any other foods that you normally enjoy. It’s important to take note of how your body and mind feels throughout the cleanse and once you add specific food groups back into your daily meals.

Plan Guidelines

Our goal is to eat whole, natural foods to efficiently fuel our bodies and allow our bodies to cleanse out toxins and impurities By gradually starting this cleanse, you will ease into a healthier, more energetic you. You will complete this simple, non-drastic cleanse over the next four and a half weeks. Each of the weeks has different guidelines and goals:

• Week 1 – gradually eliminate certain foods from your diet to prepare your body for the cleanse
• Week 2 – vegan cleanse week. This is the most restrictive of all the weeks.
• Week 3 – reintroduce animal proteins into your diet if desired.
• Week 4 – reintroduce dairy products into your diet if desired.
• Week 5 – transition back to healthy, well-rounded diet that suits your lifestyle.

I have included menu plans, links to recipes and healthy lifestyle tips to make this your cleanse as simple as possible. Please email me with any questions: wholenutritionpdx@gmail.com and I’ll be happy to answer them.

Week 1

This is your elimination week. It’s food choices are not as strict as the following weeks. Our goal for this week is to prep our bodies for the cleanse that follows. Try to eat a healthy, balanced diet. Each day this week we will be removing a specific food from our diet until instructed to reintroduce it.

This cleanse is a time to abstain from alcohol. If you absolutely must indulge in a glass of red wine, you will be allowed one glass during the third, fourth and fifth weeks of the cleanse. Alcohol is considered a toxin because it taxes the adrenal glands, negatively impacts liver detoxification and creates free radicals that can damage cells. We want to detoxify our bodies, not add more toxins into the mix!

We will start each morning with a 16 ounce cup of room-temperature or warm filtered water with two tablespoons of fresh squeezed lemon juice. This practice is a great way to awaken your digestive system, detoxify the liver and intestines and alkalize your body. Continue this practice throughout the entire month if not indefinitely.

If you drink coffee or caffeine, you will be gradually reducing your intake this week. I know from experience that it is painful to quit caffeine cold turkey. Take this week to gradually decrease your caffeine intake. For example, if you usually have two cups of coffee each morning, have 14 ounces on Monday, 12 ounces on Tuesday, 10 ounces on Wednesday, etc. until you are down to none.

If you eat meats, poultry and fish, we will be abstaining from these foods on Tuesday, Thursday and Saturday.

Please take the time to read through this week’s daily guides and take the time to plan out meals according to each day’s recommendations. This week is a chance for you to take “baby-steps” towards the cleanse. It is not an excuse to pig out and indulge in rich, “bad-for-your-health” foods. Our goal is to prepare our body for next weeks gluten-free, vegan cleanse. Try to include plenty of green vegetables, fruits and unprocessed foods. Experiment with a new recipe or try a new-to-you food.

Sunday, January 1st: Today’s goal is to eliminate HFCS (High Fructose Corn Syrup) and Refined Sugar from your food intake. These ingredients eaten in excess have been shown to create an acidic environment in your body, negatively affect blood sugar levels and promote the overgrowth of candida. They are empty calories and do not supply your body with any healthy nutrients. Besides avoiding the obvious candy, baked goods and ice cream, you also need to check the labels of dry cereal, dressings and sauces, jelly or jam, canned soups and any type of processed food. Another tip is that sugar can be listed under another name. Food manufacturers know that more and more people are avoiding HFCS and refined sugar and therefore try to use alternate names for these ingredients when used. You also need to scan labels for the following names:

• Sucrose
• Fructose
• Glucose
• Dextrose
• Fruit juice concentrate
• Cane juice
• Invert sugar
• Corn syrup

Now that you have excluded HFCS and refined sugar from your diet, here are some healthier alternatives to use instead:

• Stevia – powdered or liquid. I prefer NuNaturals or Trader Joe’s brand stevia packets.
• Honey – try to find local, raw honey. It has antioxidant and anti-bacterial properties and can help reduce seasonal allergies.
• Maple syrup – only the real stuff! Pancake syrup contains HFCS.
• Agave – a liquid sweetener that is has a lower glycemic index than sugar and should be used in moderation. Some people argue that it contains too much fructose, but I feel that it’s safe used in small amounts.
• Xylitol – Xylitol is a naturally occurring carbohydrate found in fibrous vegetables and fruits. It can be used as a sugar substitute when baking.
• Please, DO NOT use conventional sugar substitutes such as Splenda®, Sweet-n-Low® or Equal®. These chemical sweeteners have been shown to do more harm to our bodies than good. I do not recommend using them in any situation.

In the evening, have a cup of herbal tea instead of dessert. Go to bed a half hour earlier than normal and read a book until your fall asleep. Notice if you sleep more soundly than normal.

Monday, January 2nd: Today’s goal is to eliminate trans fat (or trans fatty acids) from your diet. Trans fat is a type of fat that is chemically manufactured and not found in nature. It is made my food manufacturers when they turn liquid fats into solid form. It is added to processed foods to increase their shelf-life. It has been shown to clog arteries and raise “bad” LDL cholesterol. Luckily, food manufacturers are required by law to list the amount of transfat on nutrition labels. Transfat has even been banned from some fast-food and dining restaurants.

Today, look for trans fat listed on the label of any processed food that you eat. You do not need to worry about whole, natural foods because they do not contain any trans fats. Some surprising foods to contain trans fats (not all brands do, so check the label before buying):

• Cold breakfast cereals
• Granola bars
• Crackers
• Packaged Weight-Loss foods
• Packaged cookies
• Microwave popcorn

We should not eliminate all fat from our diet. Our body needs healthy fats to stay function properly. Sources of healthy fats to include in our diet include:

• Extra-virigin olive oil
• Raw nuts and seeds
• Avocado
• Extra-virgin coconut oil
• Flaxseed oil
• Nutbutters (almond, walnut, pecan, etc.)

Try to keep your intake of pure, healthy fats to around 2 tablespoons of oils and nutbutters or about an ounce of avocado and nuts. Roughly 200 calories per day – give or take.

In the evening, have a cup of herbal tea before going to bed a half hour earlier than normal. Take out your journal or a notebook and write down three things that you are thankful for in your life. They could be centered around family and friends, health, stability, etc. After writing down what you are thankful for, concentrate on the joy that they bring to your life as you fall asleep.

Tuesday, January 3rd: Today’s goal is to take all forms of gluten out of your diet. Gluten is a common allergin found in wheat, barley, spelt, rye and some processed oats. Gluten-sensitivity affects far more people than currently diagnosed. By removing gluten from your diet, you are avoiding a possible culprit to your stomach pain, bloated stomach, anxiety, skin conditions or a number of other possible issues. Gluten can be very tricky to detect because it is found in so many processed foods that you would never think of containing gluten. The easiest way to see if a food is okay to eat is if the label clearly states “gluten-free.” If it does not, you need to scan the list of ingredients for wheat, soy sauce, rye, barley, malt barley extract, spelt or oats. Sometimes a package will clearly state “contains wheat,” but you have to check every ingredient even if that is not listed.

Here is a list of common ingredients contain gluten on celiac.com.

Great alternatives to these foods include:

• Most whole, unprocessed foods: vegetables, fruits, nuts, meat, fish, brown rice
• Gluten-free bread, wraps, waffles, cereals, crackers and muffins
• Gluten-free flour blends for baking and cooking

Remember that today is a meat/poultry/fish free day. Try incorporating beans, legumes, tofu, quinoa or other vegetarian protein sources into today’s meals.

In the evening, have a cup of herbal tea before going to bed a half hour earlier than normal. Before falling asleep, write out a list of the things that you have to get done tomorrow. Relax and know that you will be able to get them accomplished tomorrow. Your job tonight is to fall asleep without worrying about what tomorrow will bring. Fall asleep peacefully and awake refreshed in the morning.

Wednesday, January 4th: Today’s goal is to remove dairy from your diet. Many people are lactose or dairy-intolerant and don’t know it. Signs of dairy-intolerance include bloated stomach, gas, upset stomach, achy joints and acne. Cow’s dairy seems to be the worst offense. Some people can eat sheep or goat’s dairy without the problems normally caused by cow dairy.

Today, remove all dairy from your diet. This includes: milk, yogurt, cheese, cottage cheese, creamer and dairy ingredients found in processed foods.

Alternatives include: coconut, almond, rice and soy milk and their cheeses, yogurt and creamers.

In the evening, have a cup of herbal tea before going to bed a half hour earlier than normal. Practice a simple meditation as you fall asleep. Close you eyes and relax your body. Start by imagining stress leaving the top of your head, then your forehead, then your eye… Continue pushing the stress out from every part of your body down to your toes. Lay there and try to just be. Allow yourself to be totally relaxed without thinking or worrying about anything. If a thought enters your mind, allow it to drift away. Continue this practice until you dose off to sleep.

Thursday, January 5th: Today’s goal is to remove soy from your diet. Soy is a much more common allergen and sensitivity than is commonly recognized. A lot of soy that is used in processed goods is genetically modified. This means that it’s genetic structure has been chemically altered to be able to continue to grow when sprayed with pesticides. This unnatural food is the culprit for many unwanted symptoms including stomach pain, nausea, vomiting, diarrhea, constipation, headaches, fatigue and wheezing and other asthma symptoms.

Today, remove all processed soy products from your diet. You can continue to eat edame (whole soy beans) and foods that are specifically labeled “GMO-free.”

Remember that today is a meat/poultry/fish free day. Try incorporating beans, legumes, quinoa or other vegetarian protein sources into today’s meals.

In the evening, have a cup of herbal tea before and draw yourself a bath. Light a candle and take a book or magazine in there with you. Just be careful not to get it wet! Remember to plan your evening so you can still go to bed a half hour earlier than normal.

Friday, January 6th: Today’s goal is to remove corn from your diet. Sensitivity to corn is not commonly recognized. Because corn is a cheap crop to grow and a major source of income for many American farmers, it is used in a variety of processed foods. Similarly to soy, most of the corn that is used in processed goods is genetically modified. Some people may not be able to tolerate the genetically modified version of corn.

Today, remove all processed corn products from your diet. You can continue to eat corn and foods made with corn only if they are specifically labeled “GMO-free.

In the evening, have a cup of herbal tea before and take out your journal or notebook. Make a list of people who always lift your spirits. Write down what characteristics you admire in these individuals and make a promise that you will call them and set up a time to meet with at least one of them over the next week.

Saturday, January 7th: Today’s goal is to remove peanuts from your diet. Peanuts are a commonly known allergy, but a lesser known sensitivity. Peanuts are susceptible to molds and fungal invasions. Of particular concern is aflatoxin, a poison produced by a fungus called Aspergillus flavus. You can read more about the nutrition and concerns about peanuts here on whfoods.com website.

Today, remove all processed peanut products from your diet. This includes whole peanuts, peanut butter, granola and protein bars and some Asian sauces. Replace peanuts with almonds, cashews, brazil nuts or your other favorite type of nut.

In the evening, have a cup of herbal tea before and take out your journal or notebook. Tomorrow is the beginning of your seven day vegan cleanse. Write down what your intentions for the next week are. Do you want to lose weight, clear your skin, have more energy or feel less bloated? Whatever you are hoping to gain from doing this cleanse, write it down and look at your list each night for the next week.

Main Pointers for Week 1:

1. Start each morning with a 16 ounce glass of filtered water and 2 Tablespoons of fresh lemon juice.
2. No alcoholic beverages.
3. Gradually reduce your caffeine intake so that you are taking no caffeine by Week 2.
4. No meats, poultry or fish on Tuesday, Thursday and Saturday.
5. Avoid the foods above on the day they are listed until instructed to reintroduce them back into your diet.
6. Enjoy a cup of herbal tea before going to bed each night.
7. Follow the nightly journal or meditation exercises. This is a chance to cleanse your body, mind and spirit to be refreshed for the new year ahead of us.

I will be posting helpful website and recipe links throughout the cleanse. I also encourage you to purchase a book on cleansing or detoxification. There are many hokey and over-the-top cleanse and detox books out there, so skim through it first and make sure that you are comfortable with the author’s suggestions before you purchase it. Also, I warn you against researching cleansing and detoxification methods on the internet because anyone can post anything online. Take any information that you gather online with a grain of salt because it may or may not be accurate. With that being said, here are three books that I own and recommend to others who want to learn more about safe and natural cleansing and detoxification:

Natalia Rose’s “Detox for Women” is a great place to start reading about how your daily food choices can improve your health. I do not follow all of her guidelines because they do not work well with my body, but she offers a balanced diet for those wishing to continue a gentle, detoxifying diet post-clease. Her other books include raw and vegan recipes and lifestyle tips.

Dr. Alejandro Junger’s “Clean” was the first book that I read about cleansing with whole, natural foods. Dr. Junger includes a lot of scientific and medical research when explaining the benefits of cleansing. This was beneficial because a lot of cleanse and detox information is put out by people without a medical background and can seem unscientific. Dr. Junger backs up all of his suggestions with research and case studies. He includes a 30-day regime in his book. I was going to try it out, but decided against it because two out of the three daily meals had to be in liquid form and I could not see myself having a smoothie for breakfast and a blended soup for dinner for a month straight. However, if I had a medical condition that could be improved by his suggestions, I would be willing to try it over taking prescription drugs.

Adina Niemerow “Super Cleanse” is a fun book filled with different cleanses to try out. She Niemerow is a personal chef leads group cleanses in California. Her book includes ten different types of cleanses ranging from beginner to veteran. She has cleanses meant to help get you out of your winter rut or help to beautify your skin and even includes a one-day cleanse. I have tried some of her recipes and they are tasty enough to eat even when your not cleansing.

Remember, this week is about preparing our body and mind for next weeks gluten-free, vegan cleanse. Try to focus on adding lots of unprocessed, whole foods into your diet as you take out the foods listed above. Please email me with any questions or feel free to comment below. Let’s get excited to feel our best as we transition into a new year!

Much love and support,

Kilee

*** Please consult with your doctor or health care professional before beginning any new diet or exercise plan. The information that I have provided is optional and you can alter anything to fit your dietary and lifestyle needs. Please do not eat any foods that are allergens for you or interact with any medications that you may be on. Remember to be safe and listen to your bodies needs. ***

Happy Week Between Christmas & New Year’s Eve

Hi! I’m sorry that I was MIA for the past week. I rushed out of Redmond to pick up Blake from PDX last Tuesday and left my laptop at home. I was using my iPhone for internet until it informed me that I had used up 75% of the internet service for the month and I didn’t want to go over my allotted amount. After visiting Blake’s family in Portland and both of our families at the coast, we are back in Redmond and are relaxing for the next few days.

I really like the week between Christmas and New Years. For some reason, it’s the only time of the year that I actually feel comfortable relaxing. It seems like everyone else has the same mindset; like we’re all just chillin’ until January 1st and then we’ll tackle our big goals and endeavors. I am trying extra hard to savor this time that Blake and I have together because he was away for work for the past month and he will probably be leaving for another job here shortly.

We spent some of our car ride yesterday talking about our goals for this coming year. I believe that it’s especially important to talk about your long-term goals with your significant other if you are in a committed relationship. This will help the two of you understand what’s important to and what motivates one another.

I realized that in order to accomplish our individual goals, we need to be on the same page as a couple and know how to support one another individually. For example, if you want to open your own coffee shop in town and your parter wants the two of you to travel the globe for six months this year, you may need to reevaluate your goals. It would be very difficult to manage the opening of your shop from halfway around the globe. A possible solution might be to travel for a month or two and then begin the process of opening your coffee shop. Whatever the two of you want to do, talk about your goals and then figure out how to support one another to make them a reality.

I’m going to spend the next few days reflecting on 2011: what my goals were, what did I accomplish, what did I not accomplish, what’s important to me, what do I want to do in 2012, what do I not want to do in 2012. These are all things we can ask ourselves to help make our 2012 goals.

If you want, take these next few days to evaluate your life and priorities and plan out an action plan that can bring your 2012 goals to life. You could even make a new vision board.

I’m putting the finishing touches on the January Cleanse/Weight Loss Plan. I’ll post the plan for Week 1 on Friday. Get excited to eat clean, feel refreshed and energized to start accomplishing your 2012 goals!

Much love and support,

Kilee

(source)

January 2012 Cleanse/Weight Loss

It’s that time of the year again. We’ve indulged a bit too much in the holiday treats and we’re too busy to fit our daily workouts in. Don’t fear, because starting January 1st, 2012  I will be hosting a month-long, gentle cleanse that is meant to rid your body of excess fat and toxins. It is not a strict diet. It is not a juice fast. It is not a “cheat once a week” plan. This 31-day program is designed to help you take baby-steps towards a week-long gluten-free, vegan cleanse and then reintroduce healthy animal proteins and dairy back into your diet over the next few weeks. I’ll be including helpful detoxification tips and lifestyle suggestions along with recipe and meal ideas.

January 2012 Cleanse/Weight Loss Program Outline:

Week 1: Start cutting out refined sugar, trans-fats, alcohol and common food sensitivities. Start weaning yourself off of caffeine.

Week 2: 7-day gluten-free, vegan cleanse.

Week 3: Continue gluten-free diet. Add animal proteins back into your diet, if you wish.

Week 4: Continue gluten-free diet with animal protein and add dairy back into your diet, if you wish.

Week 5: This is your week to add back any foods that you normally eat into your diet, if you wish.

The cleanse starts on Sunday, January 1st. I will be posting the weeks guidelines each Saturday morning so you have time to prepare your meals for the week. I am not planning out every meal for you, but rather writing out a meal guide and linking to recipes that would work well for each week. Let’s get excited and make this our best start to the new year!

Let all your Facebook & Twitter friends know about the cleanse. We can all support one other throughout next month’s cleanse. The more friends and family that we have participating in the cleanse, the more likely we are to stick with the full-month’s plan.

If you have any questions, feel free to email me or leave a comment below.