Nutrition Plan: Anti-Inflammatory Detox Diet Week Three. Created by: Brenda Morales, DTR Degreed Nutritionist & Health Coach

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1 Nutrition Plan: Anti-Inflammatory Detox Diet Week Three Created by: Brenda Morales, DTR Degreed Nutritionist & Health Coach Reviewed by: Cynthia Thaik, M.D. Board Certified Cardiologist 1

2 Week Three Detox Disclaimer: The data on this document is provided for informational purposes only, it is not tailored to the needs of your specific situation and is not meant to be used, nor should it be used to diagnose or treat any medical condition. This information is not meant to substitute for the advice provided by your own physician or qualified health professional, who should always be consulted before beginning any new diet or other health program. Brenda Morales is not responsible for any adverse effects or reactions arising from the use or application of the information contained herein. Copyright 2014 by Brenda Morales All rights reserved. No part of this document may be reproduced, distributed, or transmitted in any form or by any means, including photocopying or other electronic methods. The food you eat can be either the safest & most powerful form of medicine or the slowest form of poison. Ann Wigmore How was your second week? What were your biggest dietary and/or lifestyle challenges this week? How do you feel? Have you noticed any positive changes from following the detox (improved energy levels, weight loss, clearer skin, etc.)? 2

3 Congratulations on completing two weeks of your detox challenge, are you ready for your final week? This is the perfect time to reflect on your transformation so far, and to take credit for your commitment to getting healthy! This week we will focus on the importance of protein in your diet, which along with carbohydrates (which were discussed in week1) and fats (discussed week 2) make up your macronutrients, the three nutrients required by humans in large amounts for energy, growth, and bodily functions. Week Three - The Power of Protein Proteins are the building blocks of life. Every cell in the human body contains protein. Your body uses protein to build and repair tissues. Your body also uses protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, hair, nails, and blood. You need protein in your diet, but the truth is you need less total protein than you may think. And we can all benefit from getting more protein from better food sources. We will teach you how make better and healthier protein choices on a regular basis. Food Sources The following foods are considered part of the Protein Foods Group: meats, poultry, beans and peas, eggs, seafood, processed soy products (such as tempeh and tofu), nuts and seeds. As part of our detox program since you are eating a well-balanced whole-foods diet and consuming a wide variety of greens, vegetables, sprouts, legumes, lean animal proteins, beans, nuts, seeds and grains you are easily meeting your protein needs from these foods. The concept that dietary protein is gained only from eating animal products is a very straightforward myth to debunk. This protein myth has become widely accepted view for society, but the truth is that protein is found in ALL plant foods! The best whole-food plant-based protein sources are: 3

4 lentils (1 cup cooked = 18g protein) legumes (1 cup cooked = 14.5g protein) hemp seeds (3 tbsp. = 10g protein) quinoa (1 cup cooked = 9 grams) almonds (1/4 cup = 8g protein) Other great sources are: broccoli, sunflower seeds, chia seeds, kale, spinach, and even fruits like peaches, avocados, and strawberries which derive approximately 7-9% of their calories from protein. Post detox if you wish to follow a vegan diet you may also want to consider tempeh (1/2 package = 20g protein) and tofu (3 oz approximately 9g protein). How much protein is enough? We ve all heard the myth that extra protein builds more muscle, but in fact, the only way to build muscle is through exercise. Bodies do need a modest amount of protein to function, but extra protein will not help you build more muscle or make you stronger. Most Americans get more than enough protein each day, and may be getting too much of this nutrient from animal sources likes meat, poultry, and eggs instead of plant-based sources. When we consume too much animal protein, we re also taking in more calories and fat than our body needs. The amount of protein you need to eat depends on age, sex, and level of physical activity. The general recommendation for adults is to get 10% to 35% of your total daily calories from protein foods and preferably leaner choices. You can easily get enough protein if you eat two to three servings of protein-rich foods a day, according to the CDC. NIH says than an average person requires about 50 to 65 grams of protein in their diet each day. To figure out exactly what you need: The recommended amount of protein is based on your total body weight (0.8 grams per kilogram of body weight). Hint: Try dividing your weight in pounds by 2.2 to come up with weight in kilograms and then multiply by 0.8 to get your total grams of protein needed per day. Those individuals who are more physically active (get more than 30 minutes per day of moderate physical activity, beyond normal daily activities) may be able to consume more protein while staying within calorie needs. If you re vegan, do you get enough protein? If you eat a balanced, well-varied, whole foods diet, you re going to get everything you need. Considering that raw fruits and vegetables average between 5% to 15% protein 4

5 content, and cooked beans and legumes boast 18% to 30% protein content, even the strictest vegans and vegetarians will easily consume ample protein when eating enough food to meet their daily caloric needs. On a final note, have you ever heard the medical term for protein deficiency? Well, there isn t one, which should tell you that as a vegan, vegetarian, or clean-eater you don t have to worry about where you ll get your protein and/or if you re meeting your daily requirements. Final Detox Week Are you ready for your final detox week? Hopefully, you ve noticed tremendous beneficial benefits from our detox program enough so that you plan to continue eating this way even after you ve completed this final week. To help enhance your detoxification process this week we will go back to another week of light and lean green smoothies for breakfast just like week 1. However, this is optional and you may decide not to follow this rule, if you have enjoyed the breakfast options from week 2 you may also feel free to incorporate any of those recipes during this week. But, if you wish to lose weight I would recommend doing another week of only green smoothies (following recipes from either week1 or 3). Week Three Approved Food List Fruits & Vegetables Grains & Similar Foods to include All fresh natural fruits (focus on more local and organic berries or frozen berries) All fresh raw, steamed, sautéed, juiced, or roasted vegetables Brown Rice Gluten-free oats (Bob s Red Mill) Foods to avoid Corn White potatoes Canned fruit packed in syrup Canned veggies Refined flours (white breads, white pasta, 5

6 Optional: Gluten-free tortillas, wraps, and breads (Food for Life or Rudis gluten-free bakery) Millet Quinoa Buckwheat Tapioca Amaranth Nuts & Seeds Raw almonds, cashews, walnuts, sunflower seeds, sesame seeds, pumpkin seeds Meats, Poultry, Fish, and Eggs Nut butters Wild caught fish: Tilapia, Mahi-Mahi, Trout, Wild-caught Alaskan Salmon, Halibut, Stripped Sea Bass, Haddock Clean eating organic and freerange, hormone-free chicken and turkey Organic eggs (optional) Legumes All legumes including peas and lentils Dairy Milk Substitutes such as rice milk, almond milk, coconut milk, or any other kind of nut milk Coconut yogurt Almond milk-based yogurt Goat cheese (optional) Fats Healthy fats: avocado, coconut oil, nuts & seeds, olive oil, or ghee (clarified butter), and flaxseed Drinks Purified water Organic Herbal Tea Organic Green Tea baked goods) Gluten containing grains (wheat, barley, rye, spelt, kamut, and some oatmeal) Peanuts & Peanut butter Soy nuts Eggs (if you wish to eliminate all highly allergenic foods) Shellfish Raw Fish Sausage Red Meats Cold cuts Canned Meats Soy beans and other soy products (including tofu, however vegans only you wish you may use organic tofu or tempeh but limited amounts) All dairy products (milk, cheese, yogurt, icecream) Margarine & Shortening Butter Trans fats and hydrogenated oils Mayonnaise Saturated fats Fried Foods Sweetened Beverages Alcohol Coffee 6

7 Spices and Sauces Sweeteners & Other Hot Lemon Water High Sugar or artificially flavored juices Colas, Soda pop, Diet sodas, Energy Drinks Vinegar Ketchup All spices including sea salt, pepper, Soy Sauce cinnamon, cumin, dill, garlic, ginger, BBQ Sauce carob, oregano, parsley, rosemary, Table or kosher salt tarragon, thyme or turmeric Other Condiments Stevia Artificial flavors, colors, Pure vanilla extract preservatives (MSG) Raw cacao High fructose corn syrup Coconut sugar Sugar of all kinds, Use sparingly: 100% maple syrup, including sugars that are raw honey, and agave nectar in seemingly healthy (optional) foods like yogurt and Dried fruit (optional) granola Your Daily Meal Protocol Allow yourself to eat snacks throughout the day (aim for 5-6 small meals throughout the day) to regulate your blood sugar and to ensure that you don t go too hungry that you fall into your old bad habits. Wake Up Start your morning with a glass of fresh water (8-12 ounces). Your body becomes dehydrated through the night, so drink a full glass of water just to get your metabolism moving (adding 1 tablespoon apple cider vinegar to your morning water may aid in digestion, weight loss, and detoxification). Breakfast (within an hour from waking up) 8-12 ounces of warm water with lemon juice (you may add a little stevia if you need for sweetness). Since your body is already detoxifying in the mornings, the lemon adds to this effect by stimulating the liver and cleanse the body of toxins. Lemons are also high in antioxidants and Vitamin C, which gives your body a quick immunity boost. 7

8 Breakfast option (see options below or feel free to use any recipes from previous weeks) You may also enjoy a cup of caffeine-free, organic, herbal tea either sweetened with stevia or black. Mid-Morning Water Snack (if needed, see options below) Lunch 8-12 ounces of water Lunch option (see options below) Mid-Afternoon Water Snack (if needed, see options below) Dinner 8-12 ounces of water Dinner option (see options below) 2-3 Hours Before Bedtime Water Snack (if needed) Week 3 Detox Meal Plan NOTE: Any of the recipes from Week #1 and 2 are fair game as well. You can substitute those in as you d like and start to build your own repertoire of healthy meal options. Always aim to include a salad, some steamed or water-sautéed greens or one vegetable sides with your lunch and/or evening meal. Mon. Meatless Monday Tues. Breakfast Lunch Dinner Brain-Fuel Green Smoothie Kale and Raspberry Smoothie Kale Avocado Wrap Spinach and Walnut Salad recipe from Week 1 Simple 3-Bean Salad Recipe from Week 1 Grilled Tilapia with steamed broccoli and brown rice 8

9 Wed. Anti-Inflammatory Protein Green Smoothie Kale and Sprouts Salad Select your favorite recipe from previous weeks Thurs. Banana and Almond Butter Protein Smoothie Avocado Toast and green salad 4-6 ounce grilled wild salmon fillet and spinach salad (seasoned with black pepper, minced garlic, olive oil, and balsamic vinegar) Fri. Immune Boosting Apple and Avocado Green Smoothie Romaine Lettuce and Garbanzo Bean Salad recipe from Week oz chicken breast with broccoli and asparagus Sat. Sweet Dream Green Smoothie Healthy Fish Tacos Rainbow Quinoa Bowl Recipe from Week 2 Sun. Green Energy Booster Smoothie Leftover: Rainbow Quinoa Bowl Select your favorite recipe from previous weeks Week 3 Snacks Green Vegetable Juices (see recipes from week 2) Apple with almond butter or cashew butter Veggies and 2 tbsp. hummus Raw Sunflower Seeds or Pumpkin Seeds Green Smoothies Chia Fresca Simply soak half a tablespoon of chia seeds in a glass of water for 10 minutes, and then add a squirt of lime for a refreshing detoxifying snack. Protein Smoothies Frozen Grapes Almonds 9

10 Fresh fruits and veggies Celery or Carrot Sticks Broccoli Florets Homemade Trail Mix (see recipe from week 1) Dried fruits and nuts Raisins Sliced peppers Brussels sprouts and carrots Banana and almond butter Brown rice cakes Coconut or Almond yogurt with berries or chai seeds Recipes below! Week 3 Recipes Breakfast Recipes: Brain-Fuel Green Smoothie This smoothie has everything you need healthy fats, protein, and complex carbs to get you going in the morning. 2 cups spinach 1 cup coconut water, unsweetened 1 ripe pear, cored ½ cup mango, frozen ¼ avocado 2 tablespoons hemp hearts Directions: Blend all ingredients except hemp hearts, together until smooth. Then sprinkle the hemp hearts on top of smoothie and enjoy! Kale and Raspberry Smoothie 2 cups red kale 10

11 1 cup frozen raspberries 1 cup coconut water ½ cup ice Directions: Blend until smooth and enjoy! Banana and Almond Butter Protein Smoothie Makes 1 serving 2 cups spinach 1 Medjool date, pitted and chopped ½ banana 2 tablespoons natural almond butter ½ cup unsweetened almond milk ½ cup water 1 teaspoon flax seeds ½ teaspoon cinnamon Directions: Combine everything in blender. Blend on high speed until everything is blend well together and enjoy! Anti-Inflammatory Protein Green Smoothie 1 cup fresh or frozen pineapple chunks 1 handful of arugula 1 handful of kale 1 scoop brown rice all natural protein powder ½ inch fresh ginger root, peeled 1 ½ cups of coconut water ½ teaspoon ground turmeric powder OR ½ inch fresh turmeric root ½ teaspoon ground cinnamon Water and ice to blend Chia seeds (optional for topping) Directions: Blend ingredients together. Top it with chia seeds (optional). Enjoy! Immune Boosting Apple and Avocado Green Smoothie Serves 2 1 cup unsweetened almond milk 2 apples of your choice, cored and quartered 3 cups loosely packed spinach 1 avocado, peeled & pitted 1 teaspoon raw organic honey 11

12 ½ inch knob of ginger, peeled and chopped Juice of 1 small lemon (about 2-3 tablespoons) Ice cubes Directions: Blend together all ingredients and enjoy! Green Energy Booster Smoothie 1 frozen banana, chopped into small pieces 1 scoop vegan protein powder 2 tablespoons natural almond butter 1 handful spinach 1 cup water ½ tsp cinnamon Directions: Blend together all ingredients and enjoy! Optional: Sprinkle cinnamon on top. Sweet Dream Green Smoothie Serves 2 2 cups spinach 2 cups unsweetened almond milk 2 cups mango 1 banana 2 tablespoon almond butter 1 teaspoon cinnamon ¼ teaspoon cayenne pepper Directions: Blend all ingredients together and enjoy. Lunch & Dinner Recipes: Kale Avocado Spinach Wrap This wrap is the perfect weekday lunch. It s super easy to make and assemble plus it s super healthy. Serves 1 1 cup kale, shredded 1 tablespoon olive oil Juice of one lime 1/8 teaspoon sea salt 1 tablespoon hummus ½ avocado, sliced 12

13 Rudis gluten-free, non-gmo, and soy-free Spinach Tortilla (can be purchased at Vons, Ralphs, Pavilions, and/or Sprouts) Directions: 1. In a small bowl, combine kale, olive oil, lime juice and sea salt. Massage kale with your hands for two minutes or until it feels soft and not dry. Set aside. 2. Assemble spinach wrap in the following order: hummus, avocado, and kale mixture. Wrap up and enjoy! Kale and Sprouts Salad Serves 1-2 Ingredients for Salad: 1 head of kale 2 handfuls of sprouts 1 cup of sliced tomatoes 1 medium avocado, sliced 1 handful of fresh dill, chopped Ingredients for Dressing: 2-3 tablespoons lemon juice Cayenne pepper to taste Sea Salt to taste 1-2 tablespoons olive oil Directions: 1. Take the Kale stems, one-by-one, and strip the leaves off by hand. Once you have gotten the leaves off, add a pinch of sea salt to them and shred with your hands to break up the Kale. 2. Combine the dressing ingredients and mix well. Add the rest of the sprouts, tomatoes, dill and avocados and mix well again. Feel free to add other raw veggies that you love. Avocado Toast 2 slices Ezekiel gluten-free bread Hummus Handful of Sprouts Handful of Spinach ½ Avocado, sliced Cherry tomatoes Cucumber slices Directions: Toast your bread, and then spread with hummus. Add spinach, sprouts, sliced avocado, cucumber slices, and cherry tomatoes. 13

14 Healthy Fish Tacos Gluten-free Rudis Tortillas White fish fillets, such as snapper Juice and zest of 1 lime 1 avocado 1 clove garlic, minced ½ tsp pepper 2 tbsp coconut oil Cherry tomatoes, halved Coriander to serve Directions: 1. Grill fish for 3-4 minutes each side, or until browned and cooked through. 2. In a bowl, place the flesh of the avocado, minced garlic, pepper, and lime juice. Mash well with a fork. 3. Assemble the taco by spreading over the avocado mix, and topping it with the fish, cherry tomatoes, lime zest, and coriander. Dessert Recipes: Vegan Banana Ice Cream Serves fully frozen ripe bananas 2-3 cups of almond milk ½ tsp vanilla extract Sprinkle cinnamon Directions: Blend bananas, 2 cups almond milk, and vanilla extract (note: start with 2 cups of almond milk and add more as needed until creamy). Serve into small bowls and sprinkle with cinnamon on top and enjoy! 14