Issue 12  •  Spring 2013

Healthy Girl Cleanse: The Shopping List

Written by Hillary Paul Halpern
cleanselist.jpgA gentle cleanse gets you back on track after too much unhealthy eating. The intention behind this five-day project was to give my body a rest and thank it for all the amazing things it does for me by feeding it only the most nutritious, easy-to-digest foods. That meant avoiding: meat, fish, dairy, soy, wheat/gluten, caffeine, alcohol, processed foods, all chemicals, including preservatives. And enjoying plenty of fresh and dried fruits, veggies, beans and legumes, nuts, eggs, gluten-free grains like quinoa and brown rice, caffeine-free, all-natural teas, kombucha!
 
cleanselist.jpgA gentle cleanse gets you back on track after too much unhealthy eating. The intention behind this five-day project was to give my body a rest and thank it for all the amazing things it does for me by feeding it only the most nutritious, easy-to-digest foods. That meant avoiding: meat, fish, dairy, soy, wheat/gluten, caffeine, alcohol, processed foods, all chemicals, including preservatives. And enjoying plenty of fresh and dried fruits, veggies, beans and legumes, nuts, eggs, gluten-free grains like quinoa and brown rice, caffeine-free, all-natural teas, kombucha!
 
Though a little higher in fat than the diet I normally try to eat, my cleanse diet consisted of heart-healthy, easy-to-process fats (like the unsaturated kinds found in nuts, which are thought to lower cholesterol.) I feel the need to mention that the elimination of gluten is completely unrelated to the carb phobia that has plagued our culture in recent years; I simply avoided this natural element during my cleanse because it takes more work for our bodies to process.

What follows is a five-day meal plan that you can use (and tweak to your needs, mind you) if you’d like to embark on the Healthy Girl Cleanse! Please remember that I’m not a medical professional, so you may want to check with your physician to make sure that this cleanse is right for you. Also, please don’t feel that anything about this cleanse supports starvation as a means of toxin-flushing; I’m skeptical that such claims hold any merit, and would never encourage you to go hungry. My meal plan is designed around eating smallish amounts every 3 hours or so in order to feel satiated and energized at all times. If you find that the portions I list below are filling you up too much or leaving you really hungry, listen to your body and give it what it needs–every body requires a slightly different amount of fuel!

Finally, don’t be discouraged if you feel that a gentle cleanse is not right for you. Perhaps just integrating a few snack or meal ideas into your repertoire would be fun! My meal plan includes many recipes that you can find on Healthy Girl, along with others that are self-explanatory (I hope.) Please see the shopping list for an easy grocery store guide; keep in mind that I’ve tried to include a lot of variety in this meal plan, but by remaking a few recipes you’re really into, like I did, you can make this cleanse more budget-friendly.

Below is a shopping list for the meal plan above. This shopping list is meant to be a guide that you can tweak to your liking and financial needs. I was perfectly happy repeating the meals and snacks I like the most, and I encourage you to do the same to get the most bang for your buck!

Fruits
3 large oranges
2 granny smith apples
3 fuji apples
5 bananas
1 pineapple
3-4 pears and/or peaches, or any other fruit you'd like to snack on
1 package dried apricots
1 large lemon
ginger root

Veggies

1 10-oz packages fresh spinach
2 medium tomatoes, or 1 pint cherry tomatoes
2-4 bell peppers, depending on size
2 avocados
1 baking potatoes
3 medium sweet potatoes
2 large heads broccoli
1 cucumber
3 zucchinis
3 summer squash
2 bags whole carrots
about 8 button mushrooms
about 10 brussles sprouts
1 package frozen corn
1 package frozen spinach
1 bag salad greens
...in many of my recipes, these veggies can be swapped for others you might prefer (try asparagus with scrambled eggs or roasted eggplant on a salad, for example; don't be afraid to experiment!)

Beans, Nuts, Legumes & Eggs
1 dozen eggs
1 can black beans
1 package black lentils
1 package red lentils
1 package walnut pieces
1 package raw almonds

Grains
1-2 packages quinoa
1 bag brown rice (if you'd like to substitute rice for quinoa in some recipes)

Packaged Goods

1-2 containers organic hummus*
1 jar organic salsa*
1 bottle agave or raw honey
cinnamon
Lara bars (HG's favourite raw, vegan, gluten- and soy-free bars for easy on-the-go snacking!)

*Buying organic packaged goods ensures that they are preservative-free.

Time-saving tips for the kitchen:

*When you have time to spare--even 10 minutes--check out your meal plan and do a little prep work for tomorrow. Chop your whole pineapple at once and store the pieces in a covered container in the fridge; that way, you can grab a handful for your smoothie or throw together a totable snack. The same strategy goes for cooking: this meal plan involves a lot of roasted veggies, so when you have time, chop 2 days worth of veggies and roast them all at once, storing the leftovers in air-tight containers or ziplock bags. I also included a lot of quinoa, which I like to make in big batches and draw from all week long.

*Keep a big ziplock full of nuts and dried fruit (or several individual ones, if you have trouble with portion control) in your purse, car or desk drawer for easy pre-made snacking.

*All of the prep work and cleaning involved in juicing can be time-consuming, so do anything you can beforehand, like peeling carrots and oranges and washing spinach. Prepped veggies and fruits can wait for you overnight in the fridge.
 
Reposted with permission from Healthy Girl Cooking  

 

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