4 Day Mini Detox for the Busy Person

The 4 Day Mini Detox 

FOR THE BUSY PERSON

First of all, everybody needs a good detox. It doesn’t matter if you are a fast food junkie or a kale smoothie master. A structured detox can be beneficial to anyone! It’s impossible to avoid ALL toxins every day but a detox allows us to eliminate more of them and let our body recharge.  

During this detox, you will learn how to change the way you look at food, learn simple techniques for cleansing your body and how to eat clean no matter how busy you are. Clean eating is not about counting calories or thinking about how much fat you ate that day, it is about eating foods in their most natural state. 

I created this program because so many people want a “quick fix”. They like the idea of doing a detox but aren’t sure they can commit to, say, a full month.  While there’s no real quick fix for long term health, this detox can definitely get you on the right track and give you some immediate results. I call this my weekend warrior makeover because in just 4 simple days you can help flatten that belly, curb those cravings and sleep more soundly. Why walk around feeling tired when  you can walk around feeling fabulous? This program is simple. All you need is some commitment and the willingness to put yourself first.

Let me help you replace yo-yo dieting, toxic habits and body shaming with positivity, balance and long term healthy habits.

I am busy just like you! Between work, a new baby, moving, pets and other responsibilities I understand how “being healthy” can feel like too much work. That’s why it’s important to detox along with finding a healthy balance that works for you long term, so that instead of feeling like work it simply comes naturally to you!  I teach people how to eat clean even if they hate the kitchen and swear they have “no time”.  With this 4 Day Detox you’ll have all the recipes and the meal plan to make detoxing simple and straightforward. 

I am here to help you feel BETTER. Think of this program as your mini-vacation…without the alcohol! Replace that with fat blasting, cellulite reducing and energizing meals day in and day out. 

Sound good?

Email me to receive your FREE guide to the 4 Day Mini Detox for the Busy Person! It comes with all of the recipes as well as tips for detoxing.   liftinglettuce@gmail.com

Protein Powders

Protein powders. They're pretty dang popular these days which means there are SO MANY OPTIONS. I really don't blame a person for feeling overwhelmed! So I thought it'd be helpful to talk a bit about some things to look for or avoid as well as a comparison of some I've used over the years.

It's a bit odd, in a way, that protein powders/supplements are so popular because very few Americans have a protein deficiency! In this country, a lot of meat (and dairy) is consumed (which tend to be high in protein)... too much if you ask me! If you're already consuming a ton of protein and have no plans to tweak your diet, a protein powder may not be needed.  While I could get all the protein I need on a vegan diet, I like having a supplement as an option.  I don't rely on a protein powder to meet my requirements, it's meant to supplement my healthy diet and helps fill in any gaps I may have some days.

I'm not going to get all into the nutrition facts because how many calories, carbs etc you want or need is going to vary! There's no one same answer for everyone.

Alright, so here are some things I personally look for in a protein powder.

Organic: I buy the majority of my food organic and over time have realized how important it is for my protein powder to be organic as well. This is especially true with certain ingredients like Chinese herbs! Make sure it's certified organic. Non organic means ingredients used were most likely sprayed with pesticides and icky things you don't really want to be digesting.

Non-GMO: I always prefer to avoid GMOs which is part of why I like to buy organic. If something is organic, it cannot legally be GMO.  GMO = genetically modified organism. Basically, scientists messed with the DNA (not the same thing as hybrid foods like seedless watermelon by the way)... not to mention some really harsh pesticides are used on GMO crops!

Natural flavors: I know this SOUNDS like a good thing but it's not. Natural flavors can be vegan or not but either way, they are often nasty! Things like bugs, human hair, animal secretions (ahh!). Basically it comes from a natural source and is used to imitate a flavor but there's no nutritional value and they undergo fewer safety evaluations than other food ingredients.

Raw: I prefer raw protein powders because the ingredients contain more nutrients! Might as well get the most bang for your buck right? Raw = less processed.

Vegan: I only buy vegan (plant based) protein powders... They are what I recommend to everyone, even if you aren't vegan. I believe they are the healthiest option.  I always check to make sure the product is vegan and with protein powders it's easy because they will actually advertise/label it as such.

Protein amount: When I am weightlifting, I like a higher amount so that it's easier for me to get more protein daily. I'm not weightlifting right now but since I'm nursing I still want some extra protein. So I prefer a protein powder with more than 20g. At other times, I'm fine with less! Generally your body won't process more than 35g of protein so if you're taking more than that in one sitting, it's just a waste.

Gluten free: I am not gluten free but I try to limit my gluten/wheat intake somewhat.  There are plenty of gluten free protein powders out there so it's not difficult to do. I think gluten can be hard to digest so it makes sense to keep it out of a protein powder.

Sweetened with: I always want to know what a product is sweetened with. No artificial sweeteners, thanks! Stevia is the most common which I'm fine with but you want it to be pure (Stevia leaf). Xylitol and inulin are a bit more controversial so make your best educated decision. So far I feel comfortable with them as long as it's in very small amounts (remember ingredients are listed in order of the highest to lowest amount... so if xyolitol is the first ingredient listed there is more of it than if it's the last ingredient listed).


Below I compared some protein powders that I've purchased in the past few years. trusii is my go to now but I wanted to include a variety so you can get an idea of how they vary.

I listed two prices for trusii. The higher one is retail price but you can always become a preferred client which means you get the wholesale price (50% off and free shipping). Feel free to contact me if interested. :)

Recipe: Strawberry Watermelon "Nice Cream" Two Ways

Have you heard of "nice cream"? It's basically ice cream made from frozen bananas. It's a serious life changer! I discovered it a few years ago and as a major ice cream lover, I was thrilled to have a healthy alternative! Not to say I don't still enjoy (vegan) ice cream now and then but this is a nice way to find a healthy balance.  

So really all you need is a high powered blender or food processor and frozen bananas. Then you can add whatever you want! I try to always have some cut up frozen bananas in the freezer.  Today's recipe also calls for frozen strawberries and frozen watermelon. Bananas give it the creamy texture you're looking for and of course are naturally sweet! Try to use bananas that have brown spots because that it when they are most nutritious (and taste sweeter).

Strawberry Watermelon "Nice Cream"(2 servings)

Ingredients:
2 frozen sliced bananas

1 cup frozen watermelon

1 cup frozen strawberries

1/4 cup unsweetened applesauce (or any liquid of choice)

Combine all ingredients in your blender or food processor. It helps to add the bananas and liquid first and then pile the other stuff on top! I use my Vitamix and simply keep pushing the mixture down so that it all gets blended. 

Two serving options! 

1. Smoothie bowl:  Immediately scoop the mixture into a bowl and top with whatever you like! It's like soft serve ice cream. I like to top it with lots of superfoods and eat it for breakast!

2. Sorbet/Ice cream:  Pour the mixture into a container and stick it in your freezer for 3-4 hours. It will harden enough that you can use an ice cream scoop with it! 

More "nice cream" recipes:

Raspberry Cashew

Peanut Butter

Chocolate Hazelnut

Cookies n Cream

Pecan

Pumpkin Pie

and many more on Pinterest!

In My Belly

Omgosh, I swear, time is flying by so quickly lately!

Well, except for the whole cooler weather thing. That is taking it's sweet time, of course. It's hitting 90F this week. Oy.

Oh well, how about a food post? Here's some of what I've been eating lately.

Broiled grapefruit topped with ginger and unsweetened coconut flakes. If you haven't broiled grapefruit, you are missing out, my friends!

A kale salad with half of a Qrunch quinoa patty and my faaaavourite healthy spinach artichoke dip.

Chocolate cake for my husband's birthday. I can't find the recipe now but it's not one I'd use again so don't worry about it. haha I mean, it was good but I know there are better ones out there!

Homemade whole wheat pretzel. Why not. Recipe here.

Juice: oranges, carrots, ginger, grapefruit, lime.  A favourite of mine. 

Portobello mushroom tofu scramble tacos! Organic shells so that they are GMO free.

Having lunch at Veggie Grill has become a weekly thing with my husband, I have to admit. I had the kale ceasar salad and a size of macaroni and cheese... both of which I'd tried before. Their ceasar dressing is so good!  Definitely an indulgent meal but hey, gotta have some of those!

This was actually dinner tonight and oooh it was good! Definitely going in my "favourites" bookmark list. It's alfredo sauce made with cashews and nutritional yeast. Recipe here. The pasta is organic and gluten free, from Target. 

Smoothie bowl! 

I snack on fruit pretty often. It just doesn't make for an exciting photo. haha Top from Unlock Hope.

I recently bought these Sunsella popsicle molds and they are so awesome!! I will do a proper review and share some recipes in the future. This tank is also from Unlock Hope!

Crispy cauliflower tacos. Recipe here. This needed a bit more flavour but overall were really good. I do really like the crispy cauliflower.

Vegan Lunch Ideas & Smoothie Recipes

My husband graduates tomorrow from a very tough swimming course in the Marine Corps. Proud wife right here! It was a very physically demanding and mentally draining few weeks for him but he hung in there (a lot of people quit or were dropped... 7 out of 13 actually!). Anyway, he had asked me to plan out his breakfasts and lunches so I did just that! 

Each week I wrote down the recipe for 5 smoothies for him to have for breakfast. He only wanted smoothies in the morning because he didn't have much of an appetite. They were also nice and quick for him to make! I even laid out some of the ingredients the night before, knowing he probably didn't know what they all were haha  Here are a few of the smoothies he had:

Tropical Energy:

1/2 cup frozen pineapple

1 banana

1 tsp maca powder

1 cup spinach 

up to 1 cup unsweetened almond milk

Vanilla Almond:

1 frozen banana

1 spoonful almond butter

1/2 scoop vanilla protein powder (he used PlantFusion)

1 tsp flaxmeal

up to 1 cup unsweetened almond milk

Mango Peach:

1/2 cup frozen mango
1/2 cup frozen peaches
2 tbsp hemp powder
1 tsp sunflower seeds
1 banana
up to 1 cup coconut water

Very Berry:

1 cup frozen strawberries
1 frozen banana
1 scoop Eureka! Berries powder
2 tbsp hemp seeds
1 tsp chia seeds
1 cup spinach
up to 1 cup water or unsweetened almond milk

Chocolate Blueberry:

1 scoop Vega chocolate protein powder
1 frozen banana
1/2 cup frozen blueberries
1 tsp hemp powder or seeds
1 tsp sunflower seeds
up to 1 cup unsweetened almond milk

For lunches, I went with smaller meals because he didn't have a lot of time to eat. I made sure to include a lot of protein, nuts, seeds, veggies and fruit.  It's been pretty humid here lately so it's nice to eat cooling foods.  He also didn't have access to a microwave or anything so I had to stick with cold meals.

Note: My husband is vegetarian but eats a lot of vegan meals. Mostly he just eats eggs and cheese a few times a week. 

You'll see here that I repeated a lot of things and that was simply to keep the cost of groceries down.  The recipe for the zucchini muffins is here and the bars here (I didn't stick exactly to the bar recipe but close. My husband said he didn't love them but still ate them where as they are a new favourite for me!).

Vanilla coconut yogurt topped with chia seeds, fruit (strawberries, cherries, blueberries), homemade chocolate zucchini muffin, homemade superfood protein bar, SoDelicious almond milk, mix of Greek dishes.

Apples, almond butter, homemade chocolate zucchini muffin, GoMacro bar, Vega Sport accelorator (it was gross so he didn't drink it. I tried one of their energy ones and didn't like it either. Just has that fake taste to it, you know? I guess if you like Crystal Lite type stuff you may enjoy the taste), seitan sandwich and SoDelicious almond milk.

Green Superfood bar, veggie sandwich, banana, apple, homemade superfood protein bar, SodDelicious almond milk.

Quinoa with veggies and Tofurkey pesto spinach sausage, cilantro Bitchin' sauce, bell pepper, apples, almond butter.

Strawberries, apple, veggie sandwich with Tofurkey deli meat, trail mix and homemade superfood protein bar.

Veggie wrap with wild rice and lentils, apples, almond butter, trail mix, veggies + hummus.

Looking for more vegan friendly lunch ideas? Check out this post from 7 Day Vegan! Lots of great ideas.

Fall Comfort Food

Breakfasts:

Whole wheat waffle topped with mixed berries

Oatmeal with fuyu persimmons and mixed berries

Mixed berries and PB oatmeal + coffee with homemade pumpkin creamer

Lunches/Snacks:

Yummy veggie hummus sandwich with Yves salami. 

Quinoa salad

Peach, mango and banana smoothie topped with pomegranates 

Dinner:

Tofu curry over brown rice 

Gardein "chicken" sandwich

Leftover curry over quinoa

Lasagna

This pumpkin quinoa chili was something I just threw together but it was SO good! A can of chili beans, a can of diced tomatoes, 1/4 cup canned pumpkin puree, 1/2 cup quinoa, 1/2 onion, 2 garlic cloves and 1-2 tbsp chili powder.

Homemade wheat tortilla with quinoa, refried beans, kale, zucchini, onion, bell peppers and Gardein "chicken"

 Desserts: 

Frozen berry soft serve

I'll admit, a few times a year I enjoy Oreos! I have no idea why because I don't like icing, super sweet stuff or overly processed food... but damnit, they taste good.

Pumpkin bread! A Fall favourite. 

Delicious Veggie Burger

Another short post because I repeat my meals a lot when it's just me at home!

Breakfasts:

Lots of oatmeal this week. I can eat it like 5x a week and not get sick of it haha 

Topped with some granola too

Pumpkin spice latte! This recipe but I added more coffee. So good.

Simple pancake recipe I use pretty often.

Lunch/Snacks:

Chocolate protein plum smoothie

I started receiving Healthy Surprise boxes again. I kept this stuff for myself and am sending the rest to my deployed husband.  I really liked the sour cream kale chips! I held onto the bag so I can try to recreate some fresh ones at home.

Chocolate protein smoothie with spirulina

CSA apple with pb. Dipping in the jar because I don't have to share! haha

Dinners:

Simple eggplant burger. Literally just threw the eggplant slices in a pan and cooked them until soft. I sprinkled them with a bit of sea salt and poultry seasoning.

Cauliflower alfredo. I also added sundried tomatoes to the sauce.

A pretty boring salad but the homemade ranch is delicious. 

I made these burgers but with a yam and two cans of white beans since I was out of chickpeas. I made 9 of them which is a little crazy when you are only feeding one person haha But I seriously love them! So delicious. I've been keeping them in my fridge and I just toss it on a pan and cook each side until brown before eating. I will probably freeze a few though.

Again with avocado and spinach this time