Post Thanksgiving Cleanse!

Turkey day is officially over, by now you should have eaten at least 3 days of left overs, all of which included heavy starches, meats and hopefully vegetables.  If you are feeling sluggish as a result of eating too much and just want to cleanse and prep your digestive system and body for the coming Christmas holiday here are a few tips to get you started.

1.      After all the leftovers are gone, get into the habit of eating light again. Replace a meal with a healthy nutritious salad (recipe below), a delicious natural juice or smoothie that aids in digestion and cleanses all at the same time.

2.      Limit the amount of meat you eat daily. Dietary recommendations for meats or protein range between 5 - 6.5 oz. respectively for men and women.  Actual portion for meat is approximately 2-3oz.  Three ounce is equivalent to a pack of playing cards, a small thigh, drum or half of a bone in chicken breast.

3.      Eat added fish in place of meats; choose fatty fish such as salmon, tuna, Atlantic or Pacific mackerel, sardines and herring. These fish are loaded with omega 3 fatty acids and are naturally low in fat and cholesterol.

4.      Beans and peas base soups are an excellent way to get more protein and fiber! Fiber of course increases bowel motility when paired with accurate water intake. We need between 25 to 30 grams of fiber daily. One cup of cooked beans is equivalent to approximately 15g of fiber. Nuts and seeds, whole or in the form of butter or milk are also good non-meat protein choices.

5.      Juice or blend fresh vegetables, and fruits.  Add these spices; ginger, cinnamon, nutmeg and cloves for flavor and digestion (see juice recipe below).

 

Recipes

Raw Kale Salad

3 cups washed and chopped raw kale

1 cup shredded purple cabbage
¼ cup roasted or raw pumpkin seeds
¼ cup dried cranberries
Toss ingredients together, add a light, fat free dressing and serve.

 

 

Cleansing Smoothie

1 cup spinach

½ ripe bananas
½ cup almond milk

Blend all ingredients in blender pour and serve

Cleansing Juice

Juice ½ beet root, 3 carrots, and a small piece of ginger root and serve(can use a tsp. of ginger powder in place of fresh root).  If more juice is needed increase the amount of beets and carrot used.

 

Juice parsley, cucumbers, celery and and lime for another refreshing, cleansing drink!

 

 

 

 

 

Thanksgiving Survival 101

 

1.    First and most important forget the diet!

 

2.    Take the guilt out of eating more than you normally would by:

a.   Preparing  foods in a healthy way

b.   Eating smaller portion of all foods selected

c.   Waiting at least an hour, to an hour and a half before having seconds

d.   Avoiding large amount of fluids before, with or after meals.

3.   Oven fry chicken is just as tasty as pan fried chicken.  Use a dry batter in place of a wet one when frying in the oven.

4.   Make steamed or roasted vegetables as sides. Avoid using bacon, smoked meats with your vegetables. (see below for great vegan collard greens recipe)

5.   Use natural ingredients; avoid using process foods as much as possible.

6.   If you feel sluggish after dinner due to over eating, go for a quick brisk walk or entertain

yourself, family and friends with a game of musical chairs, or a 15 minute dance off.  Dancing for 15- 30 minutes burns anywhere from 60 to 150 calories.

Recipe!

Vegan Collard Greens

 

2 large bunches collard greens

3 garlic cloves crush and chopped

1 small onion chopped

2 tbsp. Olive oil

¼ tsp. dried rosemary

Dash of salt for taste (optional)

Dash of black pepper

 

Wash and chop (or tear) collard greens.

In a tall stock pot heat olive oil, add chopped onions, garlic and dried rosemary, sauté for about 3 minutes then add collard greens.

Add one cup of water, cover stock pot and let simmer on medium heat for about 10 minutes.

Once collard greens are cooked add small amount of black pepper and salt, simmer for 5 more minutes then remove from heat.

 

*If you prefer your greens soggy cook longer (it is better to steam your vegetables than it is to cook them in water). For collard greens add just enough water to keep it from burning or sticking to bottom of pot.  If water dries out before greens are cooked add water as needed. Kale and turnip greens can be used in place of collards as well!!