1 Meal Plan - Jodie Cope Acupuncture and Health Coaching

[Pages:80]Recipe Time!!

Beverages

You are going to be drinking lots of liquids this week. Most of us are chronically dehydrated and never know it. You will be in the bathroom more at first but your body will quickly (a week or 2) adjust to the amount you are drinking. If you can keep up with a couple of these habits after this cleanse you will be ahead of the game!

Cheers to you!

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Lemon Water

? Lemon Water ? 40 oz Minimum

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? ? lemon squeezed into a large glass of room temperature water. Just keep filling this up with new water all day long ? just leave the lemon in there.

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? This should be the first thing in your body each morning.

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? I would like to see you fill up an 8 oz glass at least 5 times each day.

Benefits of Lemon Water

*Lemons contain loads of vitamin C *The rind is antibacterial and has been shown to fight cancer causing agents *Alkalizes the body helping to fight signs of aging such as wrinkles!! *Lemon water helps to reduce phlegm buildup in the body *Incredible liver tonic *Gets the bowels moving in the morning *Can relieve heartburn, belching, gas and other digestive issues

That has to be enough to convince you!

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Tea

? Tea ? 1 or more cups per day

? Good Earth decaf sweet and spicy ? - will help to curb those cravings. This tea is really lovely hot or as iced tea!

? Green Tea ? this can help you ease off the coffee but try to limit to 1 cup per day or less by the end of the cleanse. Green tea comes in many varieties, try something new! I love mint and green tea together.

? Yogi Tea Detox Teas ? these are lovely teas if you want to boost your detox a bit.

? There are tons of herbal teas out there, unless they have added sugar they are generally okay for the cleanse.

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Smoothies and Juices

? 1. Drinking green smoothies rather than juice retains all the beneficial fiber from your produce. Fiber is proven to reduce inflammation, in turn fighting many lifestyle diseases including heart disease and diabetes.

? 2. Drinking your smoothie will help you reach your RDA of fruits and veggies in a flash! You could easily drink 5 servings in one smoothie!

? 3. The fiber rich fruits and veggies will help keep you full stopping those cravings! The vitamins and minerals you get from these nutrient dense foods will help to curb cravings as well!

? 4. Eating more servings of vegetables every day can help you decrease your risk of cancer, bone loss, diabetes, stroke, heart attack, and kidney stones.

? 5. Not only are fruits and veg full of fiber but also water. Add that water to your smoothies and you have a beautiful combo to fight constipation! Both the water and fiber will help to keep you regular.

? 6. To function well the body needs to have a healthy acid/alkaline balance. The standard American diet is quite acidic ? fruits and veg can balance that out.

? Juices will be a bit gentler if you are having trouble with all the fiber.

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Simple Smoothie Breakdown examples

Greens 2-3 cups Kale Spinach Chard Spring greens mix Arugala

Liquid ? 2 cups Water Coconut water

Fruits 1-3 choices (frozen is fine) 1 banana Apple Mango ? cup Pineapple ? cup Pear Berries ?-1/2 cup Lemon (use ? with the peel for a zing) Grapefruit ? other citrus

Additional Veg. Optional Cucumber Celery Zucchini Avocado Carrots (will be more fibrous) Beets (will be more fibrous)

Herbs and Spices optional Mint Basil Parsley Cinnamon Cardamom Ginger

Tips

If you don't like the foam add a little bit of oil or something containing oil like ? chia seeds, flax seeds, avocado -mango can help too.

If you like it cold add some ice cubes in place of some liquid

If you want to add more greens power, add extra super greens. ? I like amazing grass ? original, chocolate or dreamsicle.

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Super food Smoothie

This smoothie is made up of some of the world's most amazing super foods! Here is what they are and why you should introduce them into your diet regularly! Do keep in mind that new foods may affect each of us differently. Try these out but with the knowledge that they may not agree with everyone.

? Gogi Berries (aka wolf berries) ? Gogi berries are reported to contain 18 amino acids (6 times higher than bee pollen ? and bee pollen is amazing!), more beta carotene than carrots, more iron then spinach, and 21 trace minerals! Talk about good things in small packages!

? Maca Root Powder - studies have shown that one of the main Maca root powder benefits is that the plant can work to balance hormones by directly working with the body's endocrine system. Maca is known to improve libido, improve sperm quality and treat erectile dysfunction. It has also been used to counteract the sexual side effects of many antidepressants. Another great side effect is reducing bad and increasing good cholesterol. Can cause stomach discomfort in some people, gas/bloating.

? Chia Seeds ? Chia seeds contain high amounts of fiber 7grams per 1 ? Tbls serving. It contains all essential amino acids, except taurine. Chia has more antioxidants than blueberries, more iron than spinach, more calcium than cow's milk, twice the protein of most other grains and seeds. They also contain calcium, magnesium, phosphorus, iron, manganese and zinc! Whoa, talk about super!

? Cocoa Powder ? Mmm all the good none of the bad! Eat your chocolate and love it. Cocoa contains tons of vitamins and minerals essential to our long term health including; vitamins A, B1, B2, B3, C and E, pantothenic acid, magnesium, calcium, iron, zinc, copper, potassium and manganese.

? Hemp Seeds or Powder ? Hemp is one of the most nutritious and easily digested foods on this earth! One of the big benefits of hemp is its high quality and quantity of protein. Hemp also contains high amounts of essential fatty acids, which are hugely important in reproductive health.

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Super Man/Wonder Woman

Smoothie

? 1 Tbls Gogi Berries ? 1 Tbls maca powder ? 1 Tbls cocoa powder ? 1 Tbls chia seeds ? 2 Tbls hemp seeds or (plain) hemp protein powder ? ? cup raspberries ? ? cup mango ? Optional ? ? banana for sweetness ? 1 1/2 cup coconut water (or water) ? If you prefer to eat this smoothie in the morning, and you find you need a little more staying

power to last until lunch time, add one of the following for some extra protein and good fats. ? ? avocado ? ? cup cashews ? ? cup walnuts ? You may need to add ? cup extra water or coconut water if you add any of these. As

always add ice or more water to create the consistency you prefer.

This smoothie or a variation on it should be one of your smoothies during the day. It packs a serious punch and will keep you going all day! I prefer this one for breakfast.

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