FULL PAGE IMAGE 3-DAY CLEANSE

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1 FULL PAGE IMAGE 3-DAY CLEANSE 3-DAY BOOTCAMP CLEANSE VEGGIE THE HEALTHY TO DETOX & RESET YOUR METABOLISM A HEALTHY WAY TOWAY DETOX, CLEANSE AND RESET YOUR METABOLISM Melanie Douglass, Melanie Douglass, R.D. R.D.

2 Table of Contents 2 TITLE TABLE OF CONTENTS 3 :: About the Author 4 :: Overview 5 :: Why This Cleanse? 6 :: The Benefits 7 :: The Rules 8 :: Important Tips 9 :: Meal Plan 10 :: Grocery List 11 :: Recipes 16 :: Cleanse Analysis

3 Table of Contents 3 ABOUT THE AUTHOR Melanie Douglass is a registered dietitian, NCSF-certified personal trainer, and AFAA-certified fitness instructor. She has traveled internationally as a fitness presenter, nutrition lecturer, and motivational speaker. She is the author of "Tip-a-Day Guide for Healthy Living" and the best-selling, "Losing It! 5 Keys to Successful Weight Loss That Work". She has created and produced numerous successful workout programs, including Re:Mix, Xfinity Band, and Ruthless. Melanie loves crafting new programs, meal plans, and workouts that motivate people to improve their health. In 2005, she was recognized by the American Dietetic Association as an "Industry Mover" for her work in developing innovative fitness and nutrition programs for the consumer market. She currently works for the largest fitness equipment company in the world, ICON Health & Fitness; teaches group fitness classes at Sports Academy & Racquet Club; and enjoys every spare second with her three children.

4 Table of Contents 4 OVERVIEW A REALISTIC, NUTRIENT-PACKED 3-DAY CLEANSE FLUSH YOUR DIGESTIVE SYSTEM INCREASE YOUR NUTRIENT INTAKE BOOST YOUR ENERGY & MOOD This 3-day cleanse is a healthy and practical way to flush your digestive system, increase your nutrient intake, and boost your energy and mood. While the terms "cleanse" and "detox" have become overused and misunderstood, this cleanse is unlike any other. Most people cleanse or detox because they've been told their body is full of toxins from dietary or environmental sources. Even though your body does encounter plenty of toxins, your digestive system doesn't store them in your blood, digestive organs, or colon. Your liver and kidneys are in place to prevent just that! They filter toxins all day every day, and they re good at it. If your liver and kidneys aren t doing their job, then blood tests will show their deficiencies and you should be under supervised medical care. Your colon is super efficient too. The cells in your colon turn over every three days and do a fabulous job of balancing the good and bad bacteria to keep the gut flora healthy. Sure, we can get backed up, but that s not because of toxins. That's from poor fluid and fiber balance, something this cleanse will tackle.

5 Table of Contents 5 WHY THIS CLEANSE? THIS CLEANSE IS STRICTLY DESIGNED TO IMPROVE YOUR HEALTH, ENERGY, AND HAPPINESS. IT S BEEN CAREFULLY CALCULATED AND STRUCTURED TO BALANCE YOUR NUTRIENTS, PROVIDE SUFFICIENT PROTEIN, GIVE YOU A SERIOUS FIBER BOOST, AND ALLOW YOU A BREAK FROM STRESS AND EXERCISE. IT S A POSITIVE PROCESS FOR A MORE POSITIVE LIFE! You re probably thinking, Why this cleanse over others? For starters, this cleanse does three things other cleanses don t. The first being that you still get your protein. Most cleanses severely lack in protein, averaging 5 8 percent of total calories per day. However, in this cleanse you'll take in 15 percent per day, double the amount in most cleanses. Without taking in plenty of beans, legumes, and nuts, it's difficult to reach a sufficient amount of protein. The second being that your daily nutrients are well balanced. In other cleanses, it's common to take in an extreme amount of one nutrient, and not get enough of another. For example, getting too much vitamin K and not enough vitamin D, but this cleanse has been carefully structured to help balance all of your essential nutrients. And most importantly, you don t feel miserable. Most people think they have to feel miserable, tired, or achy in order to feel like their body is working hard to rid itself of toxins, but your liver and kidneys are already very efficient at doing this every second of every day. The reason most people feel miserable is because they aren t getting enough calories to fuel their activities, they ve made a drastic change in their sugar or salt consumption, or they don t have the satiating experience of chewing and eating fresh food, something the human body innately desires.

6 Table of Contents 6 THE BENEFITS Aside from the drawbacks of most cleanses, there are amazing benefits that can come from a healthy one. It s essentially a fruit and veggie bootcamp, so under the right parameters, it can be extremely good for you. Here s why: :: Occasional semi-fasts are good for you because they make your body dig into energy stores and be more resourceful :: Extra fiber can flush out a sluggish digestive system :: Extra nutrients can boost your energy levels :: Learning new ways to enjoy fruits and vegetables is a priceless life skill :: Experiencing the feeling that comes from eating 7 9+ servings of veggies per day is euphoric

7 Table of Contents 7 THE RULES RULE 1 :: Plan your start day. RULE 2 :: Cut back on your caffeine and sugar intake 7 days before your start day by 20 percent each day. This will help prevent sugar and caffeine crashes, and headaches. RULE 3 :: Review all your recipes and each meal plan the day before you start. Go to the store and buy everything you will need for all 3 days. You may even want to prepare the two soup recipes the night before you start as well. RULE 4 :: Drink plenty of water. Listen to your body on this one, but aim for drinking at least 80 ounces per day. RULE 5 :: Take a calcium and vitamin D supplement each day. RULE 6 :: Commit to high-quality sleep. Go to bed early. RULE 7 :: Exercise for Day 1: Do some fast, hard sweaty cardio for 60 minutes. You want to work up a good sweat to get things flowing. RULE 8 :: Exercise for Days 2 3: Do yoga, pilates, or stretching. Focus on deep breathing and reducing your stress level. No cardio or strength training on these days.

8 Table of Contents 8 IMPORTANT TIPS :: If you need to make a substitution, try to choose foods with similar calorie, protein, and fiber content. :: Only eat what s on the meal plan and nothing extra. No diet drinks, no sugar, and no chemicals. Skip anything salty, sweet, or snacky. :: If you need a little caffeine kick, try unsweetened hot green tea. :: You can use 1 2 teaspoons of olive oil for sautéing vegetables. :: Everything you need for the full 3 days costs about $40, but the cost can vary depending on where you buy your groceries. :: If you feel great and want to keep going, repeat the process for up to 7 days.

9 Table of Contents 9 MEAL PLAN WHAT TO EAT FOR EACH MEAL Day 1 Day 2 Day 3 BREAKFAST 1/4 cup almonds 1 banana LUNCH BREAKFAST 1/4 cup almonds 1 banana *Juice of 1 grapefruit LUNCH BREAKFAST 1/4 cup almonds 1 banana LUNCH 1 lemon asparagus salad 1 serving raw green soup 2 large carrots 1 lemon asparagus salad 1 cup asparagus SNACK 1 blueberry kale smoothie SNACK 1 blueberry kale smoothie SNACK 1 blueberry kale smoothie DINNER 1 serving veggie lentil soup 1 orange DINNER 1 serving veggie lentil soup DINNER 1 serving raw green soup *The goal is to drink freshly squeezed grapefruit juice, but you can eat the whole fruit if you want as well. Grapefruit juice has beneficial compounds that aid digestion and appetite control. If grapefruit juice interferes with any medications you're taking, you can substitute it with 1 cup of red raspberries. This is an optional cup of asparagus you can add to your salad, or eat as a side. It only applies to Day 3.

10 Table of Contents 10 GROCERY LIST 3 days 3 bananas 1 grapefruit (can replace with 1 cup red raspberries) 3 lemons 1 orange 3 cups blueberries, frozen or fresh 1 cup pineapple chunks 3 avocados, ripe 6 large carrots 2 stalks celery 3 cups asparagus 3 cloves garlic (1 bulb) 2 white onions 4 cups romaine lettuce, crunchy 4 cups arugula (can replace with spinach) 4 handfuls fresh spinach 1 leafy bunch of kale 1 small bag of peas, frozen 2 cups lentils, dry 3/4 cup almonds, raw 1 (28 ounce) can crushed tomatoes olive oil spices: oregano, basil, bay leaves, and pepper

11 Table of Contents 11 RECIPES YOU CAN PREPARE YOUR RECIPES THE NIGHT BEFORE YOU START, OR SCHEDULE TIME TO PREPARE THEM DURING YOUR CLEANSE. ALL OF THE RECIPES TASTE BETTER MADE FRESH, EXCEPT FOR THE VEGGIE LENTIL SOUP WHICH IS GOOD ANYTIME.

12 Table of Contents 12 LEMON ASPARAGUS SALAD 1 serving INGREDIENTS 2 cups romaine lettuce, crunchy 2 cups arugula 1 cup asparagus 1 avocado, sliced 1 lemon, juiced over the top optional: 1 teaspoon olive oil DIRECTIONS 1. Cut asparagus into 1" pieces. You can do raw, or cover with water and microwave 3 minutes for perfectly al dente. 2. Mix all ingredients together and toss.

13 Table of Contents 13 BLUEBERRY KALE SMOOTHIE 1 serving INGREDIENTS 2 handfuls kale 1 cup blueberries, frozen or fresh 1/3 cup pineapple chunks (about 4 chunks) 1 handful of ice cubes DIRECTIONS 1. Puree in food processor until smooth. 2. If it's still too lumpy, you can add 1/4 cup water.

14 Table of Contents 14 VEGGIE LENTIL SOUP 10 servings INGREDIENTS 2 tablespoons olive oil 1 onion, chopped 4 carrots, diced 2 stalks celery, chopped 3 cloves garlic, minced 2 teaspoons oregano 2 teaspoons basil 2 bay leaves 1 (28 ounce) can crushed tomatoes 2 cups lentils, dry 4 handfuls fresh spinach 3 tablespoons fresh lemon juice pepper 4 5 cups of water *for extra kick, add ½ teaspoon red pepper flakes DIRECTIONS 1. Heat the olive oil in a large soup pot. Add the onion, carrots, and celery; sauté until onion is tender. Stir in garlic and spices; cook for 2 3 minutes more. 2. Stir in canned tomatoes, lentils, and water. Bring to a boil. Reduce heat, and simmer for minutes. 3. When lentils are tender, add spinach and lemon juice. Stir until spinach is wilted and then serve. You can eat this every day on your detox, or share with your family! The lentils in this soup are vital to keep your plant protein intake up and the canned tomatoes give you a potassium boost.

15 Table of Contents 15 RAW GREEN SOUP 2 servings INGREDIENTS 2 cups peas 1 avocado, ripe 1 onion, chopped pepper DIRECTIONS 1. Rinse the frozen peas with warm water. Set aside 1/2 cup of peas and some chopped onion for garnish. 2. Place the peas, avocado flesh, and chopped onion into a blender and puree until smooth. Add some pepper. 3. Serve cold or room temperature. You can save the rest for the next day.

16 Table of Contents 16 CLEANSE ANALYSIS FOOD ITEM CALORIES PROTEIN CARBS FIBER SATURATED FAT MONOUNSATURATED FAT POTASSIUM MAGNESIUM SODIUM VITAMIN A VITAMIN C VITAMIN E VITAMIN K FOLATE IRON PHOSPHORUS CALCIUM COPPER Day 1 ¼ cup almonds, raw 204 8g 8g 4g 1% Cals 8% Cals 25 95mg 0µg RAE 9mg AT 0µg 18µg DFE 1mg 172mg 94mg 354µg 1 banana, medium 105 1g 27g 3g 422mg 32mg 1mg 4µg RAE 1 AT 1µg 24µg DFE 26mg 6mg 92µg 1 lemon asparagus salad 330 9g 27g 15g 3% Cals 13% Cals 1463mg 98mg 61mg 314µg RAE 66mg 7mg AT 291µg 499µg DFE 4mg 213mg 162mg 686µg 1 blueberry kale smoothie 171 7g 39g 7g 817mg 78mg 58mg 676µg RAE 195mg 2mg AT 973µg 58µg DFE 3mg 144mg 219mg 2150µg 1 serving veggie lentil soup g 52g 18g 1% Cals 3% Cals 1258mg 105mg 363mg 479µg RAE 23mg 3mg AT 115µg 387µg DFE 9mg 385mg 124mg 662µg 1 orange, medium 62 1g 15g 3g 237mg 13mg 14µg RAE 7 AT 0µg 39µg DFE 18mg 52mg 59µg YOUR MENU TOTAL g 168g 50g 5% Cals 24% Cals 4447mg 421mg 483mg 1487µg RAE 364mg 21mg AT 1380µg 1025µg DFE 17mg 958mg 657mg 4003µg Day 2 ¼ cup almonds, raw 204 8g 8g 4g 1% Cals 8% Cals 25 95mg 0µg RAE 9mg AT 0µg 18µg DFE 1mg 172mg 94mg 354µg 1 banana, medium 105 1g 27g 3g 422mg 32mg 1mg 4µg RAE 1 AT 1µg 24µg DFE 26mg 6mg 92µg Juice of 1 grapefruit 76 1g 18g 0g 318mg 24mg 2mg 2µg RAE 74mg AT 0µg 20µg DFE 29mg 18mg 65µg 1 serving raw green soup g 37g 14g 1% Cals 6% Cals 902mg 86mg µg RAE 69mg 11mg AT 50µg 163µg DFE 3mg 272mg 344mg 479µg 2 carrots, large 60 1g 14g 5g 403mg 17mg 133mg 1173µg RAE 4mg AT 16µg 46µg DFE 2mg 48mg 54mg 170µg 1 blueberry kale smoothie 171 7g 39g 7g 817mg 78mg 58mg 676µg RAE 195mg 2mg AT 973µg 58µg DFE 3mg 144mg 219mg 2150µg 1 serving veggie lentil soup g 52g 18g 1% Cals 3% Cals 1258mg 105mg 363mg 479µg RAE 23mg 3mg AT 115µg 387µg DFE 9mg 385mg 124mg 662µg YOUR MENU TOTAL g 195g 51g 3% Cals 17% Cals mg 667mg 2510µg RAE 375mg 25mg AT 1155µg 716µg DFE 18mg 1076mg 859mg 3972µg Day 3 ¼ cup almonds, raw 204 8g 8g 4g 1% Cals 9% Cals 25 95mg 0µg RAE 9mg AT 0µg 18µg DFE 1mg 172mg 94mg 354µg 1 banana, medium 105 1g 27g 3g 422mg 32mg 1mg 4µg RAE 1 AT 1µg 24µg DFE 26mg 6mg 92µg 1 lemon asparagus salad 330 9g 27g 15g 3% Cals 13% Cals 1463mg 98mg 61mg 314µg RAE 66mg 7mg AT 291µg 499µg DFE 4mg 213mg 162mg 686µg 1 cup asparagus, cooked 40 4g 7g 4g 401mg 25mg 25mg 90µg RAE 14mg 3mg AT 91µg 266µg DFE 2mg 97mg 41mg 295µg 1 blueberry kale smoothie 171 7g 39g 7g 817mg 78mg 58mg 676µg RAE 195mg 2mg AT 973µg 58µg DFE 3mg 144mg 219mg 2150µg 1 serving raw green soup g 37g 14g 1% Cals 6% Cals 902mg 86mg µg RAE 69mg 11mg AT 50µg 163µg DFE 3mg 272mg 344mg 479µg YOUR MENU TOTAL g 145g 47g 5% Cals 28% Cals 4255mg 414mg 255mg 1260µg RAE 354mg 32mg AT 1406µg 1028µg DFE 13mg 924mg 866mg 4056µg Substitute options 1 cup raspberries 64 1g 15g 8g 1% Cals 186mg 27mg 1mg 2µg RAE 32mg 1mg AT 10µg 26µg DFE 1mg 36mg 31mg 111µg 2 cups spinach, raw 14 2g 2g 1g 335mg 47mg 47mg 281µg RAE 17mg 1mg AT 290µg 116µg DFE 2mg 29mg 59mg 78µg Keep in mind this is an intentional calorie restriction, so calories and protein are lower than normal. Yet, to get 100 percent or more of nutrients in just 1200 calories means this meal plan is extremely nutrient dense and high in quality. The recommendations for this cleanse are intended to be used as an educational resource, and not to replace the advice of a medical professional. The creator, author, and publishers of this document disclaim any liability arising from directly or indirectly using this information.