The 28-Day Detoxification Program

The Smoothie, Salad, Soup & Shake Challenge

MEAL 1: Detox Smoothie
MEAL 2: Raw Veggie Salad
MEAL 3: Pureed Soup
MEAL 4: Protein Shake (20g)

Use the 4-4-12 Nutrition Refueling Strategy where you consume 4 meals every 4 hours with 12 hours of Daily Intermittent Fasting. On Tuesdays & Fridays you can opt to do a Full Water Fast or consume Meal 1 (One hours before your main workout) and Meal 4 (One hour after your main workout).

AVOID

Alcohol
Caffeine
Dairy
Fried Fast Foods
Pre-Packaged Protein Drinks
Processed Foods
Protein Powders which are high in carbs
Soda
Sugar
Salt
Artificial Sweetners

RULES OF THE NUTRITION CHALLENGE:

Consume raw, blended or pureed fruit, veggies, nuts, seeds, beans & peas.
Water is the main beverage. Nut milk are optional.
Fruit are restricted to Meal 1.
One teaspoons of Apple Cider Vinegar can be added before Meals 1 and after Meal 4.
Meal 2 can include RAW vegetables, seeds, nuts and COOKED legumes.
Nuts and seeds can be added to every meal.
Tea and/or freshly squeezed lemon can be added to water.

I suggest the following during the detox period…

DAILY

Prayer often
Meditation with stretching (Yoga) morning and night.
At least 96 oz of water daily
Apple Cider Vinegar (1 teaspoons after waking, 1 teaspoon before sleep)
A good daily multi-vitamin (With meal 1)
A daily Omega 3 Fish Oil (With meals 1 and 4)
At least 10 minutes of sunlight daily

2 OR MORE TIMES A WEEK

Epson Salt Bath – Soak in warm-water with 1-2 cup of Epson salt. Purchase the kind with chamomile or lavender for added benefits.
Dry Brush your skin by gently brushing from your extremities inward towards your heart.

MEAL 1: Detox Smoothie

MEAL 1 – DETOX Smoothie can be the easiest and naturally sweatiest because fruit can be added. Work together to search the Internet for some of the best. Again, be sure to include some of the following high alkaline foods.

The smoothie can be a simple as the M-Wiggles Detox Blend.

You know the ingredients and can even add GINGER (1 inch thinly sliced and added). Plus you can swap out the cilantro with parsley while adding 3 celery ribs and a double amount of chia seeds to make it more gel like.

Explore and have fun and you build meal combination which works best for you. Build them and own them while know exactly what goes into your body too.

https://www.teamrbs.com/the-m-wiggins-detox-blend-01-granny/

You want foods which are high in chlorophyll, like the dark leafy greens, parsley, cilantro, seaweed & aloe-vera

MEAL 2: Raw Veggie Salad

LIST OF VEGGIES FOR THE SALADS & SOUPS
Spinach, Kale, Lettuce, Cucumbers, Parsley, Cilantro, Almonds, Walnuts, Pecans, Sunflower Seeds, Chia Seeds, Flax Seeds, Hemp Seeds, Peppers, Celery, Ginger, Tomatoes, Green Beans, Avocado, Lemon, Lime, Kidney Beans, Chickpeas, Black Beans, Peas, Carrots, Coconut, Herbs, Spices (grains can be added to the soup but not the salad)

Use the Apple Cider Vinegar to make salad Health Vinaigrette https://bragg.com/healthinfo/healthydressing.html

Meal Prep Ideas – Mason Jar Salads
TUTORIAL: http://www.organizeyourselfskinny.com/2014/03/17/the-ultimate-mason-jar-salad-tutorial-and-recipe-round-up/
IDEAS: http://www.recipecorner.com/recipe/article/easy-and-quick-recipe/5-affordable-mason-jar-lunches-under-500-calories

MEAL 3: Puréed Soup

MEAL 3: Pureed Soup – Keep it simple. Less ingredients can equal less time, work or even money to purchase.

Do some research to explore Pureed Soup recipes. Then create the one that most agree with your current interest or reality.

One batch can last you for 3 to 4 servings which also represent days in our case. Don’t let your mind and the thoughts of boredom stop you from eating the same things because we want to limit & control what is going in to assist with the detox process.

Keep it simple when you explore the soup options. On batch of soup can last you a week or approximately 2-4 days pending the recipe. I advise that you start with a bean base and add veggies, spices and herbs to the recipe. AVOID SALT.

Here is a resource to explore.
http://www.wholeliving.com/185174/10-pureed-soup-recipes#130945

MEAL 4:Protein Shake (20g)

MEAL 4: Stay away from high carbohydrate proteins such as Muscle Milk. Do your homework in this area too. Some of my favorites or proteins of interest are linked below…

Protein – Whey is basically a fast acting protein and for our purpose, we can get away with using it before or/and even after working out. http://www.gnc.com/GNC-Pro-Performance-AMP-Amplified-Wheybolic-Extreme-60-Original/product.jsp?productId=41785896&cp=3593187.45670596.2108294

Low to no carb whey protein. http://www.gnc.com/Natures-Best-Natural-Isopure/product.jsp?productId=56481486&green=5CAEF963-E097-5AE9-BA1C-EB4F15351A75

Plant based protein option which is also a meal…
http://www.gnc.com/Vega-One-All-in-One-Nutritional-Shake-French-Vanilla/product.jsp?productId=45165136&green=5CAEF963-E097-5AE9-BA1C-EB4F15351A75

P.S. Use learning log or note book to keep you study and keep track of this stuff. Treat it like you are in class and review your notes often until you own the information.

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