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Join us for a Spring Reset Challenge! This challenge starts on Friday, May 7th and ends on Monday, May 17th. There is no calorie restriction on this challenge but here’s a list of the things you’ll want to avoid during your 10-day detox. 

 

Be sure to avoid:

  • Alcohol

  • Processed food (hot dogs, doughnuts, Twinkies, you get the idea)

  • Refined carbohydrates (white bread, instant oatmeal, sugary cereals)

  • Red meat

  • Fried food

  • Dairy products 

  • Protein or granola bars

  • Soda

 

SO, WHAT CAN WE EAT?

 

VEGETABLES 

During this detox, vegetables (preferably organic) will be your best friends. Vegetables are nutrient-dense simple carbohydrates and full of fibers.  While almost all vegetables are good for you, some contain a higher concentration of detox-friendly properties. Notable veggies to load up on include artichokes, asparagus, arugula, broccoli, beets, bell peppers, Brussel sprouts, collard greens, green beans, kale, spinach, and wheatgrass.

 

Vegetables should make up around 60% per meal. Adding these superfoods to your breakfast, lunch, and dinner will nourish your body, help stimulate your liver to drive toxins from the body, improve circulation, and boost your immune system responses. If you’re not too keen on eating this many leaves, you can juice them or throw the fresh leaves into a shake. There are many pre-made green juices in the market, just check to make sure that there are no added sugars on the label.

 

FRUITS

Aside from being packed with antioxidants, fruits are great as a snack on-the-go, or for satisfying a sweet tooth. Just keep in mind that fruits are simple carbohydrates and will not keep you full for long. Besides eating fresh fruit, we recommend getting frozen fresh fruit and throwing them into the blender with or without almond milk for a nice dessert. Some of the most beneficial fruits include grapefruits, blueberries, raspberries, lemons, bananas, kiwis, limes, apples, and pomegranates. Around 80g per day is the recommended daily intake for fruits.

 

UNPROCESSED CARBOHYDRATES

There’s a common misconception that cutting carbohydrates is healthy. While it’s true that pasta and bread are not the most nutrient-dense foods, consuming some carbs is vital to your health, and absolutely essential for recovery if you’re very active. Natural oatmeal, sweet potatoes, yellow and red potatoes, plantains, legumes, and quinoa are great alternatives to rice, bread, and pasta. These are healthy complex carbohydrates that will help you feel fuller for longer, and you’ll get an energy boost. We recommend that carbohydrates (simple and complex) should be approximately 50% of your total calories for the day.

 

LEAN PROTEIN

Many detoxes exclude meat and going vegetarian is a great choice for both yourself and the environment, but if you’re okay with eating meat we’re okay with it during this detox. If you’re doing vigorous daily exercise, it’s a good idea to consume lean protein for optimal recovery. Chicken, turkey, pork and fish are great options to add to your meals. We’re avoiding red meat on this detox plan, but lean beef is also a great source of protein in your normal diet. Women need approximately 46 grams of protein per day, while men need approximately 56 grams to meet daily requirements. But on days of vigorous exercise, then increase your protein intake to 1.2 grams of protein per kilogram bodyweight

 

HEALTHY FATS

Healthy fats are an absolutely essential part of our diet and can be found in nuts, avocado, fatty fish, and coconut oil. Good fats will help you feel satiated, kick-start your metabolism, transport vitamins throughout your body, and improve cognition. It’s actually quite difficult to consume a sufficient amount of Omega-3s from diet alone, so a good Omega-3 supplement really goes a long way. Try to keep fat intake to around 25% of your total calories. 

 

WATER

Sufficient hydration is absolutely essential for proper physical and mental functions. Most of us fail to drink enough water on a day-to-day basis, opting instead for coffee or soft drinks. Water is one of the best things you can consume during your detox, to flush out all the nasties. Ideally, you should be drinking around 2-4 liters of water per day, depending on your activity level. Your body will thank you endlessly for doing so. 

 

SUPPLEMENTS

On top of a great diet, the right supplements can really aid in the detoxification process. Some supplements contain a concentrated blend of antioxidants, which have been shown to provide numerous health benefits. Others help us get enough of certain nutrients that are lacking in most diets like vitamin D, which is important both for internal, cellular processes, as well as for protecting from many diseases. When choosing detox supplements, look for those that contain ingredients harvested from natural ingredients and avoid those that are synthetic.

 

It is sometimes difficult to get the right amount of proteins when very active.  We recommend using protein powders with Whey or Plant proteins and that have less than 10 ingredients.  Some good brands are Ascent and Garden of Life Sport (available at Whole Foods).  If you are thinking about a meal replacement shake, we recommend Dr. Christiansen’s Reset Shake  which contain Pea Protein, Pea Starch and Medium Chain Triglycerides (fat).

 

What An Average Detox Day Looks Like

An average day spent “living the detox life” may look something like this:

  • Breakfast: Steel Cut Oatmeal made with almond milk, blueberries, and bananas, green juice, coffee with collagen protein creamer

  • Snack: Apple slices with peanut butter

  • Lunch: Grilled chicken or fish with a large serving of leafy greens, some sweet potato, and a green juice

  • Snack: Celery or carrots with hummus

  • Dinner: Turkey meatballs with leafy greens, baked potato and fruit for dessert

  • Drinks: 2-4 liters of water throughout the day

 

What Are The Next Steps?

1. Click here to sign-up for this challenge - it’s FREE!

2. Download the free app “MyFitnessPal” on your phone. Make sure to change your privacy settings to share with friends only and add @graceclackson so that we can help you make suggestions to your meals and qualify for a raffle to win a Blue Fusion Tank/T-Shirt and 2 X 45 minute Nutrition Coaching sessions with Grace.

3. If you need guidance with your meals, then choose a meal plan from any website that fits your lifestyle (here is a one I like and another that is Vegan here) or ask me for some suggestions.

4. Once registered, I will send you an invitation to join our Facebook group. No worries if you are not on Facebook, we can chat via MyFitnessPal and I will share recipes via email.

 

Practical Tips

For this challenge, you want to keep track of the food you eat and the timing of when you eat. Keep in mind that skipping meals will slow down your metabolism, which in turn results in fat storage. Eating fresh food is always best, sometimes not practical for a busy lifestyle. So make sure to make a grocery list of food that can me made quickly or prepared the night before or can be frozen for meals later in the week.  If boredom strikes, try integrating different eating patterns, new recipes, protein shakes, and ingredients you’ve never tried.  There are many websites with meal plans and grocery lists. You can also order food from local catering places, or sites like “Daily Harvest”.  If you eat out, try to avoid food with sauces, as this may contain high sugar or sodium.

 

Also note that the first few days of your detox will likely seem the toughest but you don’t have to do it alone. We will have private Facebook group open to share ideas, recipes and meal plans. I will be posting recipes on this site and via email. Please keep in mind that not all detox plans are appropriate for everyone. Do consult your health provider before radically altering your diet, especially if you have chronic health conditions like diabetes, kidney issues, or liver problems.

Send your questions via email to info@bluefusionfitness.com.