The 5-day Quarantine Cleanse
Why cleanse?
Cleanses, or detoxes, when done correctly, are ways to integrate healing whole foods into your diet in order to prepare your body (and soul :)) to live a healthier lifestyle. We are exposed to toxins everyday. Cleanses can help you ‘detoxify’ as well as jumpstart important diet and lifestyle changes. In turn, a detox can help you lose weight, treat underlying health and inflammation problems, and much much more.
I have created this five-day cleanse to either begin a path toward a healthier you, or to mix things up a bit in your own health and wellness journey: renew and reset.
In this cleanse, you will find mostly fresh juices and smoothies and only plant-based foods. Whether you are new to eating this way, or it is an integral part of your lifestyle- I hope that this program inspires you to take this time to truly look at what you put into your body and make the necessary changes to truly live “well”- especially during uncertain times! #covid19
Detoxes, smoothies and juices, as well as primarily plant-based diets, have been proven to remove toxins within the body that can cause inflammation, illness, and weight gain. The cleanses associated with detoxes are technically only meant to last for a short period of time. Although, replacing a meal a day with a detox smoothie isn’t a bad idea- which is what we will be doing for a number of your meals over the next five days! Are you excited?
Drinking fresh raw vegetable juices and smoothies is probably one of the most health-affirming, rejuvenating elements we can integrate into our diets. Drinking a fresh juice provides the body with fast delivery of vitamins, minerals, enzymes, chlorophyll, and countless other phytonutrients which can boost health and overall wellness in an extremely powerful way.
The extra boost of nutrients will not only have you feeling good during a cleanse, but it is an easy and convenient way to get adequate, whole, nutrient-dense foods.
These natural blends of nutrients work well together to enhance our immunity and help to protect us, not just from colds and coughs, but a great number of illnesses. Juices and smoothies have been proved to be powerhouses of antioxidants: necessary minerals and vitamins that fight oxidants (free radicals) in our bodies which contribute to weight gain, aging, cancer, and heart disease.
The way this cleanse is set up:
I recommend fasting for 24 hours before you begin the cleanse. A fast, defined as the abstinence from all or some foods or drinks for a set period of time, has many different variations: generally, most types of fasts are performed over the course of 24 to 72 hours. Intermittent fasting, on the other hand, involves cycling between periods of eating and fasting, ranging from a few hours to a few days at a time. (We can speak about this at a later date!)
Fasting has been shown to have many health benefits, from increased weight loss to better brain function. The (recommended) pre-cleanse fast includes only water and calorie free liquids. During this fast, I abstain from food for 24 hours and drink plenty of water, herbal teas, and some green tea to help with caffeine withdrawal. Bloating and discomfort is often a result of build up in the digestive system so a fast is the perfect way to prep. as well as the concept of beginning a detox with a purely liquid diet.
Hence, the first day of the cleanse includes only liquid recipes including juices, a smoothie, and a soup. This is meant to flush your system and give your metabolism a final break before reintroducing solid foods.
By day two, however, we will be focusing on reducing inflammation and the further detoxification of your body with the aid of sulfur-rich plant-based foods, integrating in more salads and edible snacks. These whole foods are integrated throughout the day for optimum digestion and nutrient absorption.
Furthermore, a primarily plant-based diet supports your immune system. The phytochemicals and antioxidants in plants help keep your cells healthy and your body in balance so that your immune system can function at its best.
The first thing you will do each morning is to start your day with a mug of warm water with lemon and a pinch of cayenne pepper (and will hopefully maintain the habit in the future...) Lemon is one of the most alkalizing elements and is great at protecting the body against infection and healing current ailments. Cayenne speeds up the metabolism and revs your belly for your detox program.
A healthy immune system is essential for reducing your risk for cancer because it can recognize and attack mutations in cells before they can progress to disease. Plant-based diets have been medically proven;
Help keep your heart healthy
Naturally boost energy
Keep your skin and hair healthy and glowing
May lower blood pressure
Help you lose weight
Improve cholesterol levels
Reduce risk for chronic disease
Improve digestion
...amongst MANY many other beautiful benefits.
Disclaimer & Copyright:
This program is not designed to cure or heal, instead it is focused on helping you introduce more foods into your diet which have been shown to activate and assist your body’s own healing mechanism. These recipes are not intended to replace medical or health advice. The information contained in this guide is for informational purposes only. This guide is not meant to be a substitute for any detoxing or medical advice. Before beginning any program related to health, diet or exercise, it is highly recommended that you first obtain the consent and advice of a licensed medical professional.
No part of this publication may be reproduced or distributed, in any form or by any means, electronic, mechanical, photocopying, or otherwise, without prior written permission from the publisher.
Equipment:
During this cleanse you will want to have, in addition to typical kitchen utensils and appliances, a juicer and a blender. I recommend a cold-pressed masticating juicer (as opposed to a centrifugal juicer- which heats up the fruits and veggies while juicing them, thereby losing important raw phytonutrients.) As for the blender, I personally use a Vitamix although I know that this can be restrictive in terms of costs. The truth is, I have used everything from a high-powered professional restaurant grade blender to a 10 euro handheld immersion blender. It all works. Don’t worry- your equipment is not an obstacle!
Ingredients:
OK, so below is the basic list of the ingredients you will need. Feel free to use subs according to allergies, sensitivities, location, freshness and personal preferences. This cleanse should be enjoyable. It is not a punishment! Therefore, none of these recipes are set in stone. Just make sure that whenever possible, always choose fresh, local, seasonal, and organic produce. Organic fruits and vegetables provide you with all of the goodness and none of the agrochemicals you do not! Buying locally supports your local economy and avoids adding to the economic and environmental costs of long- distance transport and storage of goods. At the same time, be easy on yourself and your wallet. Do your best, that’s all I ask!
Shopping List:
groceries…
most products can be bought at your local health food or farmers market.
Five Day Detox Menu & Recipes
Day One
First thing in the morning: warm lemon water with cayenne pepper.
Breakfast: cold- pressed juice of: 1 large handful spinach, 1 fennel bulb, 1 handful parsley, 2 celery stalks, 1- inch piece of ginger, 1 lemon, ½ apple
Lunch: “Green goddess” smoothie. Made with: 1 frozen banana, 2 cups spinach or kale, 2 tbsp almond butter, 1 cup plant-based milk, 1 tbsp flax seeds. Blend all ingredients in a blender and if desired, turn into a “smoothie bowl” topped with a few nuts or seeds, some fresh fruit and possibly some flowers (for beauty factor… remember: you ARE what you EAT!)
Snack: mint or detox tea
Dinner: Blended pure vegetable minestrone soup
Ingredients: 1 tbsp olive oil, pinch chili flakes, 1 medium onion, 1 large peeled and chopped carrot, 2 stalks celery, 1 red bell pepper chopped, 3 cloves minced garlic, 2 cups green beans cleaned and chopped, 1 cup diced diced tomatoes, 3 cups chopped kale, fresh or dried oregano, fresh or dried basil, fresh parsley, sea salt and pepper to taste.
Instructions: Heat up a large pot over med-high heat and add olive oil. Throw in onion, carrot and celery and chili flakes and cook for 3-5 minutes or until onions are translucent. Add in garlic and bell pepper and cook for 1 minute. Add in green beans and cook while stirring for another minute. Top with diced tomatoes and spices and give it a stir. Add water, cover and bring to a boil and then let simmer, uncovered over medium-low heat for 25 minutes. Add in kale and cook for 5 more minutes. Blend and add water for consistency and salt to taste. You can sprinkle some nutritional yeast on top for extra B vitamins and if you're like me and need extra virgin olive oil on everything- pour about 1/ tbsp olive oil on top.
Post -dinner: Senna or fennel tea
Day 2
First thing in the morning: warm lemon water with cayenne pepper.
Breakfast: green juice with 4 stalks of celery, 1 cucumber, 1 large handful parsley, 2 cups spinach, 1 large piece ginger, 1 medium apple, juice from one lemon
Lunch: Mega detox salad with chopped massaged kale, beets, radishes, purple cabbage, green onion, carrots, broccoli, toasted sunflower seeds, avocado, shaved almonds and lemon ginger turmeric dressing made by blending :4 tbsp olive oil, 2 tbsp lemon juice, 1 tbsp freshly grated ginger, 1 crushed garlic clove, 1 tbsp apple cider vinegar, 1 tsp maple syrup, 1 tsp turmeric powder, pinch himalayan or sea salt, pepper to taste.
Snack: Mint or ayurvedic heb tea
Dinner: Smoothie with ½ cup chopped fresh or frozen mango, 1 large handful spinach, 1 cup blueberries, 1 cup coconut water, ⅓ avocado, squeezed half of lemon, 1 tbsp chia seeds, 1 tbsp hemp seeds
After dinner: herbal detox tea
Day 3
First thing in the morning: warm lemon water with cayenne pepper.
Breakfast: Smoothie with 1 cup coconut water, 1 banana, 1 cup raspberries, ½ cup kale, 1 tbsp almond butter, 1 tbsp flax seeds, ½ lemon squeezed
Lunch: Gazpacho
Ingredients: 4 peeled and seeded tomatoes, ½ cup onion chopped, 1 medium cucumber, ½ bell pepper seeded and chopped, 1 garlic clove, 2 tbsp extra virgin olive oil, 3 tbsp apple cider vinegar, small handful fresh parsley, ½ cup purified water, sea salt and pepper to taste. Instructions: blend all ingredients and serve cold with some toasted sunflower seeds sprinkled on top.
Snack: small handful spicy roasted anti-inflammatory almonds
Ingredients and instructions: for three servings (do not eat all at once...save the rest for after the cleanse or share friends): preheat oven to 325 f (or 160 C) and toss 1 cup of raw almonds with 1.5 tsp olive oil, 1 tsp turmeric, ¼ tsp cayenne pepper, ½ tsp cinnamon, pinch black pepper.. Spread the nuts on parchment lined baking tray and bake for 10 minutes and stir. Keep baking for approx. 5 more or until golden brown.
Dinner: Detoxifying and anti-inflammatory creamy broccoli soup:
Ingredients: 1 garlic clove crushed, ½ carrot, pinch chili flakes. 2 stalks diced celery, ½ medium onion, 2 medium zucchini, 1 medium head broccoli, 1 tsp turmeric, ¼ tsp black pepper, 3 cups spinach or kale, 2 tbsp nutritional yeast, olive oil, sea salt to taste
Instructions: In a large pot over medium heat, add about 1 tbsp olive oil and saute the garlic, 1 celery stalk, chopped carrot and onion and chili flakes. When the onion is translucent add the water with the rest of the celery, broccoli, and spinach. Turn heat to medium-high and bring to a simmer. Stir in the turmeric, black pepper, nutritional yeast, and sea salt to taste. Reduce heat and simmer for 10 minutes, or until vegetables are soft and cooked through. Turn the heat off and transfer to a blender. Adjust consistency with the cooking water or broth. Adjust the salt. Garnish with a sprinkling of hemp seeds and fresh chopped herbs
After dinner: herbal detox or fennel tea
Day 4
First thing in the morning: warm lemon water with cayenne pepper.
Breakfast: Here you have a choice! You can do a spicy green juice that is incredible for your health but make sure you aren't planning on kissing anyone and here's why… ingredients: Spicy Green Juice is your fourth delight of the day and requires half a head of romaine lettuce (about six leaves), half a bunch of parsley, one cucumber, two stalks of celery, a clove of garlic, half a small onion, half a lemon and a small piece of ginger.
Or...if it’s date night…. Make a simpler green juice with one small bulb of fennel, one cucumber, three stalks of celery, one big handful of romaine lettuce, half a bunch of fresh mint and one lime.
Lunch: Lentil and fresh veggie salad
Ingredients: 1 cup cooked lentils, ½ cucumber diced small, ¼ red onion diced, ½ red bell pepper diced, 1 celery stalk diced, 1 carrot grated, 2 tbsp toasted sunflower seeds, two handfuls arugula. For the dressing: blend together 2 tbsp extra virgin olive oil, 2 tbsp apple cider vinegar, ½ tbsp maple syrup, 1 tsp mustard, 1 clove garlic, ½ tsp sea salt.
Instructions: toss everything together, adjust the salt and serve. (you also have the option of spiralizing the carrot and cucumber to make the plating more fun!)
Snack: steamed asparagus with lemon, olive oil and a pinch of salt
Dinner: Ever heard of the cabbage soup diet? Me too. Well, this isn’t it. It is, however, a delicious detoxifying cabbage soup.
*fyi: this makes five to six servings. You are not meant to eat it all for dinner! I have provided you with a larger quantity so you can store and continue to eat this soup for a couple of meals once your detox is over. You (and your body) will thank me!
Ingredients: 2 tbsp extra virgin olive oil, 1 tsp chili flakes, 1 stalk celery chopped, 1 clove garlic crushed, 1 tsp chopped ginger, ½ cup chopped onion, ¼ cup chopped carrots, 2 cups roughly chopped cabbage, 1 cup diced tomatoes, 5 cups water, 1 tsp dried or fresh oregano, 1 handful fresh parsley, sea salt and pepper to taste
Instructions: heat the oil in a large saucepan and add ginger, pepper flakes and garlic. Sautee for about 30 seconds. Add the onions and fry for another minute. Add the celery, carrots, cabbage and cook for 3-4 minutes.
After dinner: digestive fennel tea
Day 5
First thing in the morning: warm lemon water with cayenne pepper.
Breakfast: Matcha energy smoothie.
Blend together 1 cup unsweetened almond milk, two cups of baby spinach, ½ avocado, 2 dates, 1 teaspoon of matcha, 1 very large handful activated almonds (or 2 tbsp almond butter).
You are free to drink your smoothie in a glass or make a smoothie bowl and top with low-glycemic fresh fruit and a few hemp or flax seeds. And, of course, flowers.
Lunch: grilled tempeh served with oven baked and seasoned, onions, cauliflower and zucchini. Dressed with extra virgin olive oil, sea salt, oregano and (if desired) fresh squeezed lemon.
Snack: half an apple with 1 tbsp almond butter
Dinner: Your last meal is...guess what? A JUICE!!! We do this to give your body that last chance to quickly infuse its cells with nutrients and energy. You can do it! Trust me. ;) This juice should be made from one red bell pepper, three carrots, half a bunch of coriander (or parsley), a lime, four stalks of celery, and one red apple.
After dinner: herbal detox or ayurveda herbal blend
THE END!
And there you go! You did it!
Guess what? You went fully plant-based, gluten free, whole-foods, vegan, refined sugar free, grain free, so many things free for five whole days! That was awesome and I’m proud of you!
Rules and Recommendations:
Make sure you leave a half hour between eating or drinking any of the meals (i.e. wait a half hour before you drink your first juice after you drink your lemon water in the morning). This also applies if you are taking any supplements like probiotics, omegas, multi-vitamins, etc..
As mentioned, I like to do a 24 hour fast before I begin this cleanse to help reset the metabolism and prepare your body for all of the amazing effects of a plant-based juicy detox. If a whole day seems daunting the first time, try skipping dinner the night before you begin the cleanse and work up to a fast. It truly heightens the effects of the full five days!
I take probiotic supplements each morning upon waking. Probiotics include live microorganisms, "good" bacteria, that can provide health benefits when consumed. These benefits have been proven to restore the natural balance of gut bacteria. Gut flora can be out of whack due to illness, consuming antibiotics, poor diet and more. Consequences can include digestive issues, allergies, mental health problems, obesity and more. Probiotics are usually found in fermented foods or taken as supplements.
Drink at least two liters of water each day during your cleanse.
Exercise is a must. ABSOLUTELY move your body during the detox. During quarantine (and this cleanse), I do about 60 minutes of (vinyasa) yoga a day. At the same time, I know that this cleanse can be an extreme reduction of calories for a number of you, so you can opt for a slower, more restorative workout. Fresh air is also ideal, if you can go power walk outside, that would be great. Just move, do whatever you need to do to get that heart-rate up and your breathing in check.
Additionally, One of my favorite things to integrate into a detox routine is an evening epsom-salt bath. At night, run a hot bath and put in about 2 cups of epsom-salts and your favorite essential oils. (i use lavender and patchouli often). Soak for 20 minutes. Epsom salt advocates believe the amount of magnesium in the salts able help to reduce and relieve muscle swelling and aches, and relaxes the entire body. It is also believed that Epsom salts are effective for soothing skin. Essential oils, on the other hand, have a myriad of benefits...including boosting mood and relieving stress.
Also: MEDITATE. BREATHE. SLEEP. JOURNAL. PRACTICE GRATITUDE.
Enjoy! And always- remember to LOVE (yourself!)