30 DAY NO ALCOHOL CHALLENGE DETOX RECIPES

Transcription

1 30 DAY NO ALCOHOL CHALLENGE DETOX RECIPES BY JAMES SWANWICK Page 1 of 14

2 Introduction EATING HEALTHY CAN BE DIFFICULT: especially if you re changing your lifestyle for the better. Let me help you reset your body during the 30 Day No Alcohol Challenge. Over the next 30 Days, you will be trying new smoothies, soups and juices to accelerate your results. There are over 40 delicious recipes to choose from. Because this is a detox, you may experience side effects from going cold turkey which removes addictive substances like alcohol, caffeine and sugar. The feelings will pass in a few days. Your body is adjusting. You may feel sick, but you won t be sick. There are simple ways to beat the detox side effects. Stay hydrated. Drink at least two litres of filtered water per day. Add Himalayan or Celtic sea salt for mineral absorption. Rest. Prioritize naps and early nights for one week. Remove toxins from your skin. Alternate the shower between hot and cold. Add light exercise such as yoga or brisk walking. Saunas or Epsom salt baths are great for detoxification. Eat lightly. Go easy on the digestion. Remind yourself of the positive changes that you are making. You re on a journey to better health, wealth, love, and happiness. Stay Strong, James Page 2 of 14

3 Smoothies When it comes to detoxing, a smoothie gives you bang for buck. They re quick, easy, convenient, nutritious, simple and tasty. Smoothies are an easy way to get greens into your diet. Plus you can add ingredients that will supercharge your fat loss and detoxification. Getting Started A common mistake that people make is adding too much fruit like apples, pears, fruit juice, dates, honey and agave nectar. Although they contain vitamins and minerals, they contain a lot of sugar. Because a smoothie is puréed, the ingredients are rapidly digested and released into the blood stream -- this causes your blood sugar levels to rise rapidly. What goes up must come down. You ll crash and be tired, irritable, hungry, and wanting more sugar. This will be a disaster for your weight loss and detox goals. So for each smoothie, add protein, fats and fibre to slow down digestion. This will create a power smoothie that will keep you energized and stop cravings. Five Steps To The Perfect Detox Smoothie By following these steps, you can always create your perfect detox smoothie on the fly. Step 1: ADD 15-25G PROTEIN Choose good quality protein powder: whey, rice, hemp, or pea. Step 2: ADD A SERVING OF FAT Choose one of 1 2 small avocado, egg yolks, 1 tbsp. nut butter, nuts, 1 tbsp. butter or ghee, 1 tbsp. seeds (flax, chia, hemp or pumpkin), coconut oil, coconut milk or coconut cream. Step 3: ADD 1-2 SERVING OF FRUIT Opt for fresh or frozen berries because of the lower sugar content. Step 4: ADD 1-2 SERVINGS OF GREENS Use spinach, kale, lettuce, watercress. Step 5: Add liquid Use filtered water, coconut water, coconut milk, or almond milk. Page 3 of 14

4 Top Secret Tips For Detox Smoothies Limit added sweeteners like dates, honey, maple syrup or fruit. Avoid agave nectar because it s high in fructose. Don t add excessive fats because of the calorie load. Adding vitamin C powder, fresh lemon or lime juice enhances the smoothies antioxidant level. Sip your smoothie slowly over an hour so your body absorbs the nutrition. Adding chia or flax seeds can boost the fibre content improving bowel function. Beware of canned coconut milk. Make sure it s unsweetened and free of additives. Always check labels. Soak your nuts (overnight in warm salted water). This maximizes their nutritional profile and protects you from the natural toxins found in nuts. Add the soaked nuts to your smoothie. Top Secret Ingredients To Supercharge Your Smoothie Coconut oil: boosts energy and supports weight loss. MCT (medium chain triglyceride) oil: helps nutrient absorption in the body. Does not need to be broken down by the liver, which is ideal for detoxification. Butter: provides fat-soluble vitamins A, D, E and K, all essential for bone health and immune system protection. Egg yolk: a true multivitamin and source of choline for cognitive health. Cinnamon: enhances blood sugar balance. Curbs cravings by enhancing the body s metabolic efficiency. Nutmeg: increases brain chemical dopamine. Cacao or Cocoa: rich in antioxidants, elevates feel-good serotonin and improves cardiovascular health. A lower caffeine alternative is carob. Ginger: anti-inflammatory and immune system builder. Turmeric: potent cancer preventer. Frozen acerola or acai: very high in Vitamin C and low in sugar. Broccoli sprouts: support hormone health by improving estrogen detoxification. Parsley: supports detoxification and provides vitamin C. Dandelion greens: bitter greens increase the creation and flow of bile. Lemon: high in vitamin C, which aids the removal of toxins absorbed by water and eliminated via expiration, urine and sweat. Beets: stimulate liver function. Garlic: great for preventing colds and flu. Page 4 of 14

5 Smoothie Recipes Super Breaky 25g Pea Protein (pure advantage brand) 25g Rice Protein 1 block frozen acai 1 block frozen acerola 1 tbsp. chia seeds 1 tbsp. cacao 1 tbsp. maca 1 tbsp. coconut oil 1/4 tsp ginger 1/4 tsp nutmeg (increases brain chemical dopamine) 1/4 tsp cinnamon (glucose metabolism and insulin sensitivity) Juice and add: 1/2 cup of beets, 2 kale, 2 mustard green, 2 stalks of celery, 1/2 cucumber, 2 romaine lettuce Acai Berry Smoothie Frozen blueberries (handful) Frozen Acai (1 pack) Handful of spinach Frozen banana (2 halves) Skin tonic Frozen Pineapple (4 pieces) Orange (4 pieces) Cucumber (2 pieces) Two handfuls of greens coconut water One Meal Green Smoothie 1/2-1 cup of spinach cups kale chia seeds or coconut flakes a small handful almonds or 3-5 raw brazil nuts 1-2 tablespoons cacao or carob powder 1/2 avocado 1-2 scoops protein powder Water, coconut water, almond milk, rice milk or (for added calories) coconut milk Blend it thick and eat with a spoon. Page 5 of 14

6 Ayurveda Healing Smoothie 20g protein powder 1 frozen banana 2 tsp vanilla powder 1 2 tsp cinnamon 1 4 tsp cloves 1 4 tsp ground ginger 100ml coconut milk 150ml water Ultimate 30 Day No Alcohol Challenge Smoothie Handful blueberries Two handfuls spinach Tsp fresh or powdered ginger Fresh mint Tsp chia seeds Pinch of Himalayan or Celtic sea salt Lemon fresh 20g protein powder Squeeze of fresh lemon juice 150ml water 100ml coconut milk 1 tsp vanilla powder Green Toxin Eater 20g vanilla protein powder 1 small pear (core removed) Handful spinach Handful kale 1 tbsp. almond butter 250ml unsweetened almond milk Page 6 of 14

7 Choc Skin Boost 40g protein powder 2 frozen bananas 1 avocado Handful mixed berries 2 tbsp. cacao powder 500ml unsweetened almond or coconut milk Minty Choc Nut 1 tbsp. vanilla powder 2 tbsp. cacao 2 tbsp. nut butter or soaked nuts 1 tsp peppermint oil 1 cup coconut milk Ginger Choc 1tsp ginger powder ½ tsp. nutmeg 1 tbsp. cacao 1 tbsp. nut butter 1 tsp greens powder Simply Detox 1 cup frozen berries 1 cup organic spinach or kale 1/2 cup bananas, previously peeled, sliced & frozen 1 tbsp. flaxseed 1 cup pomegranate or orange juice Verry Berry Chia 30g vanilla protein powder Handful of berries 1 2 ripe avocado 1 tbsp. almond butter 1 tsp chia seeds 1 tsp raw honey (optional) 250ml water Page 7 of 14

8 Banana Chino 20g protein powder Small cup black coffee chilled (Swiss Water processed decaffeinated) 1 banana 1 tbsp. cashew butter or coconut oil 1 raw honey (optional) 250ml almond milk Soup Recipes Bone Broth Chicken carcass or marrow bones (source from a good butcher) Apple Cider Vinegar Carrots Onions Garlic Herbs and spices Add all the ingredients into a slow cooker. Cover all the ingredients with water completely. Cook on a low heat for 24 to 28 hours. Once cooked, pour everything through a sieve so only the liquid is left in the bowl. It will keep in the fridge for up to seven days. Garden Soup 4 celery stalks 1 onion 2 bell peppers 5 handfuls of spinach 3 garlic cloves crushed 1 tsp ginger 1 tsp cumin 1 litre filtered water 1 cup coconut milk ½ tsp Himalayan or Celtic sea salt Bring the water to a boil. Add the chopped celery, onions and bell peppers. Add the spinach, garlic, cumin, and ginger. Cook on a medium heat for 10 minutes, or until the vegetables soften. Place the soup to the desired consistency. Add coconut milk and pepper to garnish. Page 8 of 14

9 Orange Jam 1 tsp coconut oil 2 garlic cloves crushed 1 tbsp. fresh ginger or ginger powder 2 tsp cumin 8 carrots, chopped 1 litre bone broth (chicken) ½ tsp Himalayan or Celtic sea salt Pepper Sautee the garlic and ginger in coconut oil for 2 minutes. Add the carrots and cook for 3 minutes. Add the bone broth and cumin powder to simmer for 45 minutes. Season with salt and pepper. Popeye Soup 2 cups coconut milk Fresh lemon or lime juice 3 handfuls baby spinach 2 ripe avocados, chopped Fresh parsley 1 garlic clove, crushed ½ tsp Himalayan or Celtic sea salt Puree all the ingredients in a blender until smooth. Garnish with avocado or nuts or seeds of choice. Serve chilled. Juice Recipes Tip: If you don t have a juicer, blend the vegetables and drain over a fine mesh strainer into a bowl. It will take about 5 minutes. Earth Juice 1 beet 1 apple 1 Tbsp. fresh or powdered ginger 2 whole carrots Beat It 4-5 carrots 3-4 small beets This is one of the most detoxing juices for the body, especially the kidneys. If you are new to juicing, start with half a dose, so you don t become too dizzy from the detoxification. Page 9 of 14

10 Spring Clean 1 carrot 1/2 beet 1 stick celery 1 cucumber This is a great breakfast drink and is very effective in liver cleansing. Citrus Twist 1 small lemon 2-3 oranges 1 grapefruit 1 tsp raw honey (optional) As with many other juices, this works best if you drink it in the morning before breakfast. Cabbage Patch Me Up 2 carrots 1/2 small cabbage 2 sticks celery Handful watercress Raw cabbage juice doesn t taste great, but it aids digestion, prevents fluid retention and reduces constipation. It also enhances liver function and protects against cancer. Celery, watercress, carrots are also powerful intestinal cleansers and contribute to the detoxification process. You can modify this liver detox juice recipe by adding more watercress, spinach or even pear to balance the bitterness. Celery-licious 2 celery sticks 1 cucumber 2 handfuls spinach Handful lettuce Handful kale Handful parsley TIP: Add the celery and cucumbers last, as these vegetables will help flush the fibres of the other leafy greens from the juicer. Fruity Liver Cleanse 2 apples 1 bunch grapes 1/2 beet 1/4 grapefruit 1/4 lemon Page 10 of 14

11 Carrot Apple Cleanser 4 carrots 2 apples 1 lemon Handful dandelion leaves Dandelion is fantastic for detoxification. Alkaline Liver Cleanse 2 grapefruit 4 lemons 2 cloves garlic, grated 2 inches ginger, grated 2 tbsp. flax oil 1 tsp acidophilus Dash of cayenne (optional) Juice the lemon and the grapefruit, then add the other ingredients. This is normally a hangover cure because it contains the most potent liver cleansing ingredients. It will give your liver a gentle flush and the opportunity to heal itself. Extreme Liver Cleanse 1 grapefruit 1/2 cup extra virgin olive oil 3 cups water 4 tbsp. Epsom salt Liver Boosting Beet Juice 1 beet 1 carrot 1 lemon, peeled 1 handful parsley Deep Green Liver Detox 1/2 cucumber 2 cups kale 1 lime, peeled 1 cup swiss chard 1/2 lemon, peeled Page 11 of 14

12 Garlic Flush 1 Apple 1 Beet 5 large Kale leaves 2 handfuls Spinach 5 large Collard Green leaves 1/2 Lemon (more if you enjoy the taste) 1 clove Garlic (more if you enjoy the taste. Juice with your apple and follow with the lemon) 1/2 Avocado (eat separately) Daily Liver Flush Extra Virgin Olive Oil anywhere from 2 Tbsp. to 1/3 cup, as you prefer Freshly squeezed lemon or lime juice, 1/3 cup Fresh garlic, 3-5 cloves Fresh ginger, 1 tsp Cayenne Pepper, dash to taste Freshly squeezed orange juice, 2 cups Purple Rain 3 beets 3 carrots 2 cups leafy greens 1 cup dandelion greens 1 lemon (quartered) 1 apple, cored and sliced 1 cup purple cabbage Filtered water Beet Down 1 beet 2 red cabbage leaves 3 medium carrots ½ lemon 1 orange 5 pineapple chunks 2 handfuls spinach Roots Radical 1 beet 10 carrots 1 Sweet potato Page 12 of 14

13 Red Dawn 1 beet 5 carrots 2 celery stalks Tsp ginger root 1 jalapeno pepper 1 1/2 lime Handful of spinach Sunset Boulevard Blend 2 Apples 1 Beet 1 Carrot 1 Orange 1 Sweet Potato Broccoli Flow 1 cup broccoli florets 1 apple 1 pear 1 small knob of ginger 1 small beet Force Of Nature 1 Beet 6 Carrots ½ cup Coconut Water 1 tsp Ginger Root ¼ Lime 1 Orange 2 tsp Turmeric Wheatgrass Juice You must purchase a special wheatgrass extractor (looks like a meat grinder) in to correctly juice wheatgrass. Wheatgrass is high in chlorophyll which can clean the body, works as a natural antiseptic, neutralize toxins and even slows the aging process. Post Workout Hydrator coconut water 2 dates ½ lemon juice ¼ lime juice Pinch of Himalayan or Celtic sea salt Forget energy drinks, which are loaded with artificial sweeteners -- this is a great post workout drink. Dates are high in glucose which enters the bloodstream instantly. The sugar Page 13 of 14

14 in coconut water enters the bloodstream more slowly, spreading out energy for a longer period. This drink is not recommended for the early stages of the 30 Day No Alcohol Challenge detox. Conclusion So there you have it: some simple and easy recipes to help you through your 30 Day No Alcohol Challenge. Don't feel overwhelmed by the sheer number of recipes. Just pick one or two and experiment. My favorite is: kale, spinach, chocolate-flavored grass-fed whey protein powder, chia seeds, coconut oil, mint and ice. I keep those ingredients in the fridge and cupboard all the time and I simply pack it in my Vitamix each morning. It's a great start to the day. But whether you choose my favorite or experiment with your own, help yourself throughout this 30 Day No Alcohol Challenge and beyond by drinking healthy juices or smoothies. It's just a habit really. I talk a lot more about habits in my 90 Day Healthy Habits Challenge. But for now, just create the daily habit of drinking lots of water or healthy juices and smoothies, and you will feel terrific. It will really help give you energy, clarity and keep you hydrated. Good luck in your challenge. Let's do this! James :) Page 14 of 14