Below you will find the framework and principles for my clean up plan to get you started on a healthy and properly nourished note for 2018. All of these principals can be applied to your eating habits all year long and especially reinforced when your body is craving a little reset.
goals of plan:
Recalibrate your system by providing optimal nutrients and balance. The clean up is not about detoxing, deprivation, or cleansing, but instead focuses on resetting and recharging. Alcohol, refined sugar, caffeine, gluten, dairy (if desired), and processed foods, which should ALWAYS be eaten sparingly, are removed for the week.
points to keep in mind:
The start of the new year is the perfect time to not only clean up your diet, but your kitchen. Go through your refrigerator and pantry and remove any items that you do not want to be tempted to eat during the clean up.
Start each morning with a glass of room temperature water - adding lemon is a nice touch.
Water (sparkling or flat), matcha, green, white, or herbal teas should be your constant beverages. Have at least 8- 8oz glasses of water a day. Board of plain water? Spice it up with slices cucumber, citrus, or berries.
Careful with the use of salt. Consider other spices such as oregano, za’atar, cumin, paprika, chili flakes, and fresh herbs to add flavor and depth to food.
Sneak in cleansing foods like, lemon, ginger, parsley, asparagus, dandelion greens, fennel, apple cider vinegar, when you can.
Feeling like you want more of a complete meal. Add a green salad with cucumber and carrots and top with cold pressed flax seed oil and apple cider vinegar or a simple miso soup.
Try to purchase mainly organic produce. Refer to the EWG list of the dirty dozen (produce containing the most pesticide residue) and clean 15 (produce with the least amount of pesticide residue).
Exercise is an essential component to staying healthy in body and mind. The start of a new year is the perfect opportunity to try a new workout and switch up your normal routine. If your health status allows, be mindful to include interval training and cardio into your weekly workouts. At the start of your week schedule in your workouts, whether you are booking classes, or going to the gym or for a run in the park, put your workout into your calendar and stay accountable. If you are struggling with sticking to a schedule, workout first thing in the morning to get it done. Find a workout buddy, get a trainer, or discover workouts that bring you pleasure and make you happy.
Practice mindful eating and pacing.
Make an effort to get 7-8 hours of sleep each night.
Focus on bowel function, bowel movement frequency, gas and bloating. Are certain foods causing certain reactions in your body?
Shut off all electronics thirty minutes before bedtime and cover any LED lights. This helps get your mind in sleep ready zone.
Initiate a relaxing evening ritual. Consider a warm bubble bath, reading a book, treating yourself to a luxurious hand and foot lotion, or utilizing aromatherapy to unwind and prepare for sleep.
You will see some repetition of menu items. This is to utilize batch cooking and add mileage to leftovers. Make sure that you have a decent supply of glass storage containers.
portion control guidelines:
One serving of grains is equal to 1⁄2 cup cooked brown rice, oatmeal, quinoa, or other whole grains.
For beans and sweet potatoes, aim for a fist-sized portion.
A serving of nut butter is equal to two tablespoons or a ping-pong ball.
One serving of chopped raw fruit is equal to 1 cup or a baseball.
One medium apple or orange should be the size of a tennis ball.
Aim to have at least 5-6 servings of vegetables a day. One serving of non-starchy veggies is equal to a cup. Non-starchy vegetables include, dark leafy greens, carrots, cucumber, zucchini, broccoli and cauliflower to name a few. Starchy vegetables include sweet potatoes, winter squash, peas, and corn, and should be kept to one fist sized portion a day.
One serving of nuts is a small handful. Every hand is different, hand size correlates to body size, which works out perfectly for controlling portions.
portion control tips:
Don’t eat from the bag. You should be avoiding bag food anyway. Use the serving size on the package to portion out your food into a smaller bags or a bowl. You can also buy single-serving portions of your favorite snack foods. (Trader Joe's has prepackaged almonds for example).
Serve food on smaller plates. Eat from a salad plate instead of a dinner plate to better control your portions. Aim to fill at least half of your plate with vegetables and salad greens.
Keep serving dishes on the kitchen counter so that you have to get up for seconds. By putting your food out of easy reach will make it harder for you to overeat.
Don’t eat mindlessly. When you snack in front of the television or while doing other activities, you are likely to become distracted and may eat too much. Eat at the table and focus your attention on your food.
Snack between meals, but only if you are hungry. I am a huge supporter of the controlled snack. If you’re hungry between meals, eat a healthy, fiber-rich snack. The snack will fill you up and prevent you from overeating at your next meal. Consider bean dip and carrots, fully loaded crackers with nut butter, endive with red bell pepper spread, or a handful of unsalted nuts.
Chew food slowly and carefully. Allow your brain time to catch up with your stomach.
Here is the menu! Feel free to mix it up and curate your clean up as you please. This is a guide to help motivate you to feel your best.
- Blueberry Goji Smoothie
- Brown Rice Cake with Almond Butter and Cinnamon
- Very Veggie Chop
- Immune Boosting Chana Dal
- Kale, Egg, and Avocado Bowl
- Endive and Red Pepper Dip
- Vietnamese Salmon Salad
- Spaghetti Squash with Roasted Broccoli and Chickpeas
- Matcha Spinach Smoothie
- Hard Boiled Egg with Everything Spice
- Curry Ginger Carrot Soup
- Sweet Potato Noodles with Kale Pesto
- Very Veggie Scramble
- Turmeric Poppers
- Kale and Soba Noodle Salad with Miso Ginger Almond Dressing
- Immune Boosting Chana Dal
- Cinnamon Banana Flax Oatmeal
- Mary's Gone Crackers + Avocado
- Curry Ginger Carrot Soup
- Very Veggie "Fried" Quinoa