1 month Food Plan with Detox
© Tanya Grant & Claire Wakeford
Wise & Gorgeous
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(NOTE) Daily Exercise will dramatically speed up your progress. Make sure you check your email and the FB group for Workouts as we go through the month We will work through all this TOGETHER bit-by-bit…. don’t feel you have to understand everything now. |
- Days 1-5 Crowd it Out
- Day 6 MONDAY Detox Day
- Day 7-14 Main Group Foods Only (black) MINUS Wheat, Dairy and Caffeine
- Day 15-21 All listed Foods plus controlled reintroduction
- Day 21 – 28 All listed foods plus your tested tolerated foods
Days 1-5 Crowd it Out
Eat what you normally eat.
Take photos of everything you eat and upload it to the group as an album with descriptions once a week
on Sundays
From Day 1….
Start to gently scale down the …
- coffee
- tea
- white bread
- pasta
- alcohol
- white flour
- fizzy drinks over the week, little by little..
While you add as many of the BLACK foods into your diet as you can.
Try as many new ones as possible.
Start to notice how you feel.
Concentrate on vegetables, herbs, COLOURFUL choices.
We will go into much more details, but please please know:
Fat is NOT the cuplrit in gaining and retaining body fat.
It is REFINED SUGAR.
Please take a moment to read this
IMPORTANT
Start doing your daily mindfulness/mediation practice each day.
Meditation actually helps your body burn fat.
Mindfulness will start to help you regulate your portion control
and get in tune with the issues that don’t serve you well.
Every day.
If there is one change we want you to make this month.
If there is one thing that will make this work in the long term it is this.
Here we are discussing the benefits of Mindfulness…down the cafe!
n.b. Removing caffeine is very likely going to give you a
bad ‘hangover’ type feeling in the first week.
PLEASE stick with this.
This is Cold-Turkey and once it is out of your system, it’s gone for good.
You will find you can wake up WITHOUT your caffeine fix and more alert than ever.
Normally our morning cup of coffee just feeds the addiction…
you are usually groggy from withdrawal.
(More info on Caffeine and women HERE)
Detox Day
First Thing
6:30 Warm water with Lemon
Followed by: Daily Practice
4 minute exercise
7am Chia
Chia seeds gives you fibre and omega-3 and omega-6 oils, calcium, potassium + magnesium.
It absorbs liquid and acts as an ‘intestinal jet wash’,
moving everything efficiently through your system.
It helps to speed up your detox
To make Chia Drink (the night before – it’s worth the bother)
- Warm your water, put in a cup and add your 3 TB of chia seeds.
- Stir well till the chia seeds are evenly dispersed and start to swell. …
- The next day, get your cup out of the fridge. …
- Mix 1 cup of your chia seed ‘gel’ with 1 cup of the fresh juice of your choice and mix well. ..
7:30 Breakfast
Vegetable Juice.
1 cucumber,
small piece of root ginger grated,
3 sprigs parsley 1 carrot
9:15 Herbal tea of your choice
10:30 am Fruit Juice.
Ideally one you juiced yourself.
One whole pineapple is delicious –
but any fruit of your choice.
12:30 Lunch
Sprout Salad
What you need:
- Half a bunch spring onions finely sliced
- OPTIONAL: A sprinkle of cumin seeds toasted gently in a hot pan (then crushed finely)
- 200g mixed of any of the following:
- Mung beans, chickpeas, afalfa sprouts, aduki beans, quinoa,
- lentils of your choice, cooked and cooled where necessary
- (tinned is fine)
- A good handful of beansprouts rinsed
- Splash of red wine vinegar
- Glug of olive oil
- Tin of plum tomatoes, drained and roughly chopped
- Handful of chopped fresh herbs of your choice
- Handful of fresh spinach, torn
- Half garlic clove, grated
- Half a carrot cut into fine matchsticks
What you do:
Get a bowl and add your crushed toasted cumin seeds,
the oil, herbs, vinegar, garlic, sea salt and a little black pepper and mix.
Add all other ingredients and toss well.
3pm Mid-Afternoon Snack;
Nuts, Seeds – enough to it in your hand.
4pm Herbal Tea
6pm Temple Soup;
What you need
- 500ml organic vegetable stock
- 3 oz sliced shiitakes mushrooms (soaked as per instructions)
- (you can use chestnut, but much less flavour)
- 1 red onion, thinly sliced
- Half a clove of garlic, finely chopped
- Half a carrot (save the other half from the morning) thinly sliced
- Quarter to half of a garlic clove, grated
- 3 large sweet tomatoes (skinned if you can be bothered)
- 1/3 head of broccoli
- A little olive or coconut oil
What you do
Warm oil in the pan and really gently pan fry the onions, carrot until softened
add the garlic and soften but don’t let them burn, because they go bitter
add the mushrooms and tomatoes and pan fry a bit longer
then add the stock, bring to boil then reduce the heat and let it simmer for 30 mins.
7:30pm Warm lemon (as morning)
Last thing – Before bed,
Shredded Lettuce hearts and/or Celery stalks for a snack if you need them
*You must go to bed by 9:30pm.
*Listen to Hypnosis for weight loss in bed.
*If you really HAVE to, during the day…have a peeled apple if you are starving.
Day 8-14 Main Group Foods Only (black)
MINUS
3 DAYS EACH OF
1) Wheat, 2) Dairy and 3) Any other food you suspect you are intolerant to
This week, eat as many as you can in the BLACK type.
Please ENSURE you DEFINITELY eat the foods highlighted yellow.
(It’s not that complicated, just a few things we definitely want you to have
and a few that are good to leave out for the first week, really.)
Try NOT to eat the same thing every day –
ideally from now on, alternate so you only eat a food every 3 or 4 days.
Continue to make sure that you drink 2-2 ½l of water each day.
(Or juice mixed with water if that’s too boring)
Try to include minimum 1 ideally 2,
freshly juiced drinks each day 1 fruit/1 veg per day.
(Or better yet; 2 veg)
Drink your water 20 minutes before you eat. No closer.
Mornings
- Start with WARM Lemon Water
- Daily Practice
- CHIA DRINK (be disciplined in preparing this the night before)
Proteiny Breakfast
(eggs, OMELETTE, Yoghurt, PORRIDGE WITH MILK, or any proteiny breakfast on the list.)
Ensure you choose correctly on your dairy/wheat free days
Got loads of recipes for you.
Continue your herbal tea breaks
Aim to drink 2 juiced drinks per day (1 veg/1 fruit)
So that ELIMINATION in detail…
- Your Suspected intolerance food
- Dairy
- Wheat (even whole-wheat)
DO this one at a time for 3 days each time,
to see how you feel.
Make a note of the effects
(We have a thing you can fill in for that).
Continue this with the other foods on the list
Lunch of good protein ¼ plate, healthy grains ¼ plate and vegetables ½ plate
- Dinner Choose from anywhere on the black list.
- Snacks: vegetables, home-made Houmous (not loads) nuts, seeds,
- dried fruit in moderation, Home-made Guacamole from recipes on the site
- Day 15-21 All listed Foods plus continued controlled reintroduction
there are loads of recipes – these are just ideas to get you thinking.
Add the red foods into your diet now,
plus Mindfully reintroducing each of the potentially intolerated foods in the list above.
Remove one for 3 days… reintroduce. Take note of what happens
(bloatedness, headaches, tiredness, etc…
It is easy to forget what happened when If you didn’t write it down. You need the data!)
- Day 21 – 28 All listed foods plus your tested tolerated foods
By day 21 you should have worked out which, if any, food types don’t agree with you,
and you should have cleansed your system with the chia.
You could now alternate with a linseed or flax infusion (made in a similar way)
which has slightly different, but complimentary detoxifying effect.
Would be great if you can continue the practice of drinking
Chia or Linseed in the morning after this month.
Exercise every day (we have SO much of this for you).
Meditation (we will help you a lot with this) every day.
By now, we will be able to step it up a bit.
This is the week for expanding your repertoire…
By now you are going to feel amazing.
But only if you do this all – every day….
Make sure you spend 15 minutes in the sun (if it is out) or at least out of doors every day of the plan.