Sample Day: The Clean Program
Posted July 7th, 2010 by noelle | View Comments
“A cleanse such as this one will help to identify our emotional and physical triggers, habits and eating behaviors. When we eliminate toxins, encourage healthy microflora growth in our digestive tracts, and begin introducing more greens (especially in the form of fresh juices), quite often sugar cravings begin to disappear, and our bodies find a healthy balance.” – Jenny Nelson, Wellness Specialist & Coach for Dr. Alejandro Junger’s Clean Program
Whole Body Cleansing Operates Along A Broad Spectrum
Despite its pervasiveness on many of the summer bodies gracing the beaches this summer, to you, a whole body cleanse remains a bit of a mystery clouded with uncertainty – and heck a bit of fear.
Suspend your judgment just long enough to hear that whole body cleansing operates along a broad spectrum. And as a result, there is something for everyone. On the more progressive end of this detox spectrum are all liquid days filled with fresh pressed, nutrient packed juices and smoothies. However, a gentle whole body cleanse can also include some raw foods as well as lightly steamed or roasted foods to balance out the detoxification work inspired by raw foods and fresh juices. It’s about finding the balance that is right for you.
Today Jenny Nelson, a Wellness Specialist & Coach for Dr. Alejandro Junger’s Clean Program, gives us a little insight into a sample day on The Clean Program. If you missed my introduction yesterday to “Clean” check out my Clean Program overview here. You may be interested in also learning more about whole body cleansing as well. Bottom line – think of “Clean” as a great introductory program to cleansing with a bit more structure and guidance.
More on Jenny Nelson
Jenny Nelson is a Wellness Specialist & Coach for Dr. Alejandro Junger’s Clean Program, as well as a Thai Yoga Massage therapist, freelance writer and photographer, yoga junkie, local food and seasonal eating activist and curious nomad through this “one wild and precious life” (Mary Oliver).
Thank you for joining us today Jenny!
Jenny’s thoughts are below.
Sample Day on the Clean Program:
Morning
Wake up and feel immense gratitude for the beautiful day stretching out ahead of you and take morning probiotic first thing on an empty stomach. (I personally love Dr. Ohhira’s Probiotics – Noelle)
Enjoy a few moments of meditation, gentle stretching, setting your intentions for the day, whatever settles, focuses you and creates a positive and centering start to your morning….
And/or enjoy 20 minutes or so of gentle movement or exercise to get the lymph flowing. . . it could be walking, jogging, weight lifting, swimming, hiking, biking, dancing, yoga, anything that isn’t too strenuous (listen to your body and what it’s asking for, realizing that every day might be entirely different during the cleansing process) and even simple things like folding clothes, sweeping the floor, doing the dishes, gardening or mowing the lawn all equal a form of movement and mundane house chores can absolutely assist it the entire cleansing work of the body because the more we move, the more healthy we are!
Blend up your morning shake with any combination of the following: (You can use (The Clean Program Nourish powder or your own Clean protein powder – hempseed is great!! (I also love Life Time’s all natural, whole food, vegan, plant based protein powders! – Noelle) , water or coconut water or nut milk, berries or 1/2 an avocado, stevia, green powders or a few handfuls of spinach, kale or chard blended into a delicious concoction to power you through your morning!)
Lunch
Enjoy a Clean lunch with foods from the attached shopping list below- either something you make fresh, something you brought from home or something you can find from a restaurant (stay tuned for ideas on how to navigate eating out on the Clean Program). Experiment and have fun with gourmet and complex meals OR keep it really simple and easy.
Mid-afternoon
Mid afternoon is another great time for some movement. . . a yoga class, a walk around the block, putting on some music to groove around your home or office (10 minute office dance party maybe?! Maybe we can start a dance revolution in our work environments!). . .or even some simple stretches in the taxi cab or at your desk will be great for keeping the blood moving and pushing toxins out. And anything that breaks a sweat also releases toxins, so find a sauna, or move around whenever you can!
Evening
Evening Shake or soup made from Clean ingredients. . . whatever constitutes your last liquid meal of the day.
Evening activities that don’t include food: Walking, taking a class, finishing projects you’ve been putting off, fixing your lunches for the next day/rest of the week, taking a long bath, calling friends and family or better yet, meeting up with those you love in person for tea and conversation, a yoga class, curling up with a good book, the possibilities are endless, so find your passions and create the most amazing days ever while giving your body this incredible gift of the best long term health and optimal vitality!
Approved foods for The Clean Program
Fruit: Whole fruits (including lemons and limes), unsweetened, frozen or water-packed, diluted natural juices
Dairy Substitutions: nut milk made from “clean” nuts (hazelnut, almond, walnut, pecan, brazil), unsweetened brown rice milk, seed milks like hempseed, sunflower, pumpkin, sesame, coconut milk (unsweetened and in small amounts)
Grains: Brown rice, millet, quinoa, amaranth, buckwheat, teff, buckwheat
Meat: free-range chicken, turkey, duck, fresh ocean fish-pacific salmon, ocean char, halibut, haddock, cod, sole, pollock, tuna (preferably fresh, but canned is okay), mahi-mahi, lean lamb, water-packed canned tuna (watch out for the ones that have added soy protein), wild game
Plant based proteins: Split peas, red and green lentils, all legumes and beans (except edamame and peanuts)
Nuts and seeds: walnuts, sesame, pumpkin, brazil, sunflower, hazelnuts, pecans, almonds, cashews, hemp seeds, chia seeds, flax, nut and seed butters
Vegetables: everything except nightshades (eggplants, tomatoes, peppers and potatoes and no sweet potatoes or yams) consumed fresh/organic/local, raw, steamed, sauteed, juiced, roasted
Oils: Cold pressed olive, coconut, flax, sesame, almond, sunflower, pumpkin, walnut, coconut
Beverages: Filtered or distilled water, green tea, herbal teas, seltzer or mineral water, yerba mate, coconut water, kombucha (in moderation if you’re already consuming it), fresh juices
Sweeteners: Brown rice syrup, agave nectar (in moderation), stevia
Miscellaneous: apple cider vinegar, balsamic vinegar, ume plum vinegar, rice vinegar, all spices (but try to avoid large amounts of red pepper, chili, cayenne, chipotle pepper), coconut amino acids, wheat free tamari, sea salt, all herbs (basil, cinnamon, cumin, dill, garlic, ginger, oregano, parsley, rosemary, turmeric, marjoram, cardamom, thyme etc. ), carob, raw cacao, miso, mustard (without sugar or preservatives)
Note on sweeteners: The sweet taste in general, is meant for us to consume in small
amounts. Natural fructose in whole fruits and honey are available seasonally and come
“packaged” with beneficial fiber, vitamins, minerals and enzymes.
Unfortunately, we’ve grown accustomed to having them readily available whenever we
want. We consume too many empty calories and this has detrimental effects on our
bodies and emotions.
We do suggest agave as an alternative to refined sugar, but we highly recommend
that any processed sweetener always be used in moderation, especially during a
cleansing program where the detoxification organs are working extra hard. Our
preferred sugar replacement is stevia, an herb that does not effect the blood sugar and
contains zero calories. It comes in liquid, powder or whole leaf form and can be used in
any recipe included here or in your shakes.
Raw and organic honey is another less processed alternative to refined sugar, as it
contains beneficial enzymes and aids digestion but it’s best to use it sparingly only after
the 21 day program as it’s still a concentrated sugar.
A cleanse such as this one will help to identify our emotional and physical triggers,
habits and eating behaviors. When we eliminate toxins, encourage healthy microflora
growth in our digestive tracts, and begin introducing more greens (especially in the form
of fresh juices), quite often sugar cravings begin to disappear, and our bodies find a
healthy balance.
Foods to avoid on The Clean Program
Fruit: Oranges, orange juice, grapefruit, strawberries, grapes, banana
Dairy: Eggs, milk, cheese, cottage cheese, cream, yogurt, butter, ice cream, non-dairy creamers
Grains: Wheat, corn, barley, spelt, kamut, rye, couscous, oats
Meat: Raw fish, pork, beef, veal, sausage, cold cuts, canned meats, hot dogs, shellfish
Plant based protein: Soybean products (soy sauce, soybean oil in processed foods, tempeh, tofu, soy milk, soy yogurt)
Nuts: Peanuts, peanut butter, pistachios, macadamia nuts
Vegetables: corn, creamed vegetables, sweet potatoes, tomatoes, potatoes, eggplants, peppers
Oils: Butter, margarine, shortening, processed oils, canola oil, salad dressings, mayonnaise, spreads
Beverages: Alcohol, coffee, caffeinated beverages, soda pop, pasteurized juices, soft drinks
Sweeteners: Refined sugar, white/brown sugars, honey, maple syrup, aspartame, high fructose corn syrup, evaporated cane juice, Splenda®, Equal®, Sweet’N Low®
Miscellaneous: Chocolate (processed with dairy and sugar), ketchup, relish, chutney, soy sauce (with gluten, sugar, and gmo soybeans), barbecue sauce, teriyaki, other condiments
