Angies 10 day cleanse information

10 tips for cleansing success...

What to Eat: 1. Veggies: salads during the day and steamed at night will scrub your system 2. Fruit: brous and low glycemic choices (apples, grapefruit, berries, etc) 3. Healthy Fats: avocado, nuts, olive oil 4. Clean Proteins: feed muscle and reduce appetite (tuna/salmon aid in cleansing; eggs/ chicken/beef would be secondary options; NO processed lunch meats) 5. Clean Complex Carbs: rice, hummus, oatmeal, quinoa What Not to Eat: 6. Fried foods, rened sugars, corn or white starches, bread 7. Wheat products: bread, crackers, etc. 8. Dairy: cheese, yogurt, milk, white sauces or dressing 9. Alcohol: youre on a cleanse...hold off for 10 days! 10. Coffee or soda: drink TONS of water or SPARK (a high energy sugar-free vitamin lled drink) https://www.advocare.com/120417163/Store/ItemDetail.aspx? itemCode=A2096&id=E&avor=L&size=C Suggested Add-ons: OmegaPlus (take 2 with each lunch and dinner during the cleanse) https://www.advocare.com/120417163/Store/ItemDetail.aspx?itemCode=W2002&id=search Spark Energy Drink (amazing sugar-free energy drink containing 21 vitamins, minerals and nutrients and sharpens mental focus) Excellent substitute for coffee/soda https://www.advocare.com/120417163/Store/ItemDetail.aspx? itemCode=A2096&id=E&avor=L&size=C Meal Replacement Shakes https://www.advocare.com/120417163/Store/ItemDetail.aspx? itemCode=T1251&id=search&avor=B

Angies 10 day cleanse information

PREPARATION FOR YOUR CLEANSE/GO SHOPPING!!!
FRUITS VEGGIES DIPS PROTEINS OTHER GOODIES

grapefruit/oranges/ clementines pineapple grapes apples berries

bell peppers cauliflower broccoli carrots/celery corn

hummus fresh salsa

eggs pourable eggs

nuts (get unsalted) oatmeal (real, not pre-packaged) rice cakes long/whole grain brown rice quinoa almond milk whey protein powder for smoothies OmegaPlex (order thru me) ground flax seeds for smoothies brown rice pasta (gluten free) garlic heads

vinegars (balsamic, chicken rice) olive oil olive oil spray hot sauce mustard steak fish (salmon, tilapia) canned tuna not recommended: shrimp beans lentils chicken sausages (TJs)

bananas (but dont go grape tomatoes crazy) frozen berries for smoothies mango romaine lettuce for sandwiches baby spinach kale cabbage onions edamame brussels sprouts asparagus zucchini/squash butternut squash avocado sweet potatoes sugar snap peas broccoli shredded salad not recommended: mushrooms

Angies 10 day cleanse information

PREPARING FOR YOUR CLEANSE/PREP THE FRIDGE & IDEAS -Shop for all of your groceries. Above list is just a suggestion. Of course, leave off what you dont care for and add any other smart choices i may have missed. Look at labels. If its packaged and has added sugar or things you cant pronounce, leave it at the store! The point of the cleanse is to eat as clean/fresh as possible. Its a good spring cleaning/detox for your whole body. -Hard boil a dozen eggs. Great for protein boost to throw in salads. -Bake some sweet potatoes. Its an good carb for after a work out and also to mix into smoothies. -Make your own smoothie packets for the freezer. That way they are easy to grab. Heres what I put in mine but you can mix whatever fruits you have on hand: Kale - remove stems, spinach, frozen berries. Just add almond milk, scoop of protein powder, sprinkle of ax seeds and mix. Or instead of a smoothie, consider AdvoCares meal replacement shakes. Mix with water or blend with fruit for a meal that provides only 220 calories and 26 vitamins/minerals, 50% of the daily value of needed calcium, a whopping 24 grams of protein and lots of ber. Heres the link to the shakes: https://www.advocare.com/120417163/Store/ItemDetail.aspx? itemCode=T1251&id=search&avor=B -Cut up a bunch of fruits and veggies so they are easy to grab from the fridge. -Prepare your lunch options. I made a batch of chicken salad (chopped cooked chicken and avocado mixed), tuna salad (tuna, avocado, chopped egg and mustard), and egg salad (hard boiled eggs and avocado). I happen to love avocado... its healthy fat and creamy. Lunch consisted of a scoop of any of these salads either mixed into a salad with lots of fresh veggies or with some veggies on the side with hummus. You can also make a sandwich using romaine leaves instead of bread. -Grill a bunch of chicken breasts. They are great to have on hand. I just sprayed with olive oil spray, seasoned with salt-free seasoning and pepper. -Stay away from dressings! Instead use: mustard, oil/vinegar, hot sauce, lots of herbs/spices and my new favorite, fresh salsa. -Weigh yourself the morning you start. Also, take your measurements. Youll be pleasantly surprised by the scale and tape measure after your cleanse! I measured: bicep, chest (across nipple line), waist (at belly button), hips (at widest point), thigh (at widest point) and calf. Its not overly scientic unless you tattoo the exact spot you measured, but it will give you an idea (as if your loose clothes werent otherwise a giveaway!)

Angies 10 day cleanse information

START THE 10-DAY CLEANSE -The number 1 rule is DRINK TONS OF WATER. Do not stop. Seriously. All the time. You will pee constantly so get used to it! -Number 2 rule - you will not go hungry! If you feel hungry, load up on fruits/veggies or a handful of nuts. -If you need something sweet, other than fruit, a spoonful of honey or peanut butter should do the trick. -These are just suggested menus based on what I ate during my cleanse. I searched online for clean eating and found lots of blogs and recipes. Pinterest has some great ones too. Experiment! It was very helpful to plan what I was going to make for dinner (for me and the kids, if different). Marc was a sport and ate like a bird the whole time with me ;) -Omega 3s are a great add-on to the pills that come with the cleanse. They ush out the bad fats, add good fats and reduce inammation throughout our bodies. Aside from the benets that Omegas provide such as cardiovascular health, a healthy metabolism and healthy skin, hair and nails -- Omegas prevent you from getting plugged up on the cleanse (youll be reducing your fat intake in your diet and need to make sure to replace with good fats). Heres a link to OmegaPlus that you should order along with your cleanse. https:// www.advocare.com/120417163/Store/ItemDetail.aspx?itemCode=W2002&id=search

Angies 10 day cleanse information

Day 1 Wake! ! ! ! ! ! ! ! Mix Fiber Pouch with full glass of water. CHUG it down immediately. Dont let it sit - it will get thick and hard to drink. Follow up with one more glass of water. Mix up a smoothie. Strawberries and handful of almonds Take 2 OmegaPlex Tuna and chicken salad on lettuce with a small sweet potato, cukes and peppers with hummus. Handful dried apricots, small apple with peanut butter cukes/hummus Take 2 OmegaPlex Crock pot chicken: frozen chicken breasts topped with jar of salsa (low salt, if possible). Low for 8 hours or high for 4. Served with brown rice and steamed broccoli. Take your 3 Herbal Cleanse Tablets with a full glass of water.

Mid am! Lunch!! ! ! ! !

Snack!! Pre-dinner! Dinner!! ! ! ! ! ! !

Bedtime!

Angies 10 day cleanse information

Day 2!! Wake! ! ! ! ! ! ! ! Mix Fiber Pouch with full glass of water. CHUG it down immediately. Dont let it sit - it will get thick and hard to drink. Follow up with one more glass of water. Mix up a smoothie. or eat 2 boiled eggs. 1 apple

Mid am!

1 hour later! Handful of nuts or scrambled eggs with veggies. Use non stick pan and no oil. ! ! Include big handful of spinach. Cooks down to nothing. Lunch!! ! ! Take 2 OmegaPlex Tuna and egg salad on lettuce with broccoli and peppers / hummus. strawberries or carrot sticks 1/2 cup edamame or veggies/hummus Take 2 OmegaPlex Tilapia and roasted cauliower. Used this recipe from Pinterest http://pinterest.com/pin/155514993352721469/ Season cauliower, spray with olive oil spray and roast on 450 for 15-20 min. Take your 3 Herbal Cleanse Tablets with a full glass of water.

Snack!! Pre-dinner! Dinner!! ! ! ! ! ! !

Bedtime!

Angies 10 day cleanse information

Day 3!! Wake! ! ! ! ! ! ! ! Mix Fiber Pouch with full glass of water. CHUG it down immediately. Dont let it sit - it will get thick and hard to drink. Follow up with one more glass of water. Mix up a smoothie. 1/2 grapefruit

Mid am!

1 hour later! Handful of almonds Lunch!! ! ! Take 2 OmegaPlex Grilled chicken chopped over lettuce with cukes, tomatoes and salsa pineapple chunks handful of grape tomatoes Take OmegaPlex Turkey burgers. Used this recipe http://www.elanaspantry.com/green-chili-turkey-burgers/ except added some salsa to make sure they were moist. Avocado on top. DELISH. Served with roasted butternut squash. Salt & pepper the squash, spray with OO spray and roast 450 for 15-20 until tender and slightly browned. Take your 3 Herbal Cleanse Tablets with a full glass of water.

Snack!! Pre-dinner! Dinner!! ! ! ! ! ! ! ! ! ! !

Bedtime!

Angies 10 day cleanse information

Day 4!! Wake! ! ! ! Take your pack of 2 white probiotic capsules with a tall glass of water. Mix up a smoothie. 1 apple

Mid am!

1 hour later! pineapple or nuts Lunch!! ! ! Take 2 OmegaPlex Made scrambled eggs with kale, spinach, peppers and sweet potato. rice cake with peanut butter and apple slices strawberries Take 2 OmegaPlex Crock pot chicken with tomatoes, spinach. Used this recipe. http://www.hellignaw.com/2012/01/ive-got-fever-but-cowbell-isnt-going-to.html Sauce was great. Made tons and kept it in fridge all week. Used as a dressing when I needed one. Served with roasted green beans. Take your 3 Herbal Cleanse Tablets with a full glass of water.

Snack!! Pre-dinner! Dinner!! ! ! ! ! ! ! ! !

Bedtime!

Angies 10 day cleanse information

Day 5!! Wake! ! ! ! Take your pack of 2 white probiotic capsules with a tall glass of water. Mix up a smoothie. almonds

Mid am!

1 hour later! piece of fruit Lunch!! ! ! ! ! Take 2 OmegaPlex Leftover chicken and green beans over broccoli salad (shredded bag of broccoli from TJs) eggs salad on rice cake carrots/hummus Take 2 OmegaPlex Brown Rice Pasta with leftover sauce and steamed broccoli Take your 3 Herbal Cleanse Tablets with a full glass of water.

Snack!! Pre-dinner! Dinner!! ! !

Bedtime!

Angies 10 day cleanse information

Day 6!! Wake! ! ! ! Take your pack of 2 white probiotic capsules with a tall glass of water. Mix up a smoothie. piece of fruit

Mid am!

1 hour later! hard boiled egg Lunch!! ! ! Take 2 OmegaPlex Leftover brown rice pasta with broccoli, whatever veggies are in the fridge apple/peanut butter sugar snap peas/hummus Take 2 OmegaPlex

Snack!! Pre-dinner! Dinner!!

! ! Rotisserie whole chicken in the crock pot. Make this every few weeks. ! ! So good and easy. Heres the recipe. ! ! http://www.100daysofrealfood.com/2011/02/25/recipe-the-best-whole-chicken-ina-crock-pot/ .. ! ! served with roasted zucchini and cauliower Bedtime! Take your 3 Herbal Cleanse Tablets with a full glass of water.

Angies 10 day cleanse information

Day 7!! Wake! ! ! ! Take your pack of 2 white probiotic capsules with a tall glass of water. Mix up a smoothie. berries

Mid am!

1 hour later! hard boiled egg Lunch!! ! ! Take 2 OmegaPlex Scrambled eggs with leftover chicken and zucchini/spinach apple sugar snap peas/hummus Take 2 OmegaPlex Grilled chicken sausage with quinoa and roasted brussels sprouts (450 for 20 min, spray with OO and season with garlic powder and some salt or favorite herbs. Take your 3 Herbal Cleanse Tablets with a full glass of water.

Snack!! Pre-dinner! Dinner!! ! ! ! ! ! !

Bedtime!

Angies 10 day cleanse information

Day 8!! Wake! ! ! ! ! ! ! ! ! ! ! Mix Fiber Pouch with full glass of water. CHUG it down immediately. Dont let it sit - it will get thick and hard to drink. Follow up with one more glass of water. Take your pack of 2 white probiotic capsules with a tall glass of water. Mix up a smoothie. banana

Mid am!

1 hour later! sliced pineapple Lunch!! ! ! Take 2 OmegaPlex Can of tuna mixed with avocado and mustard, peppers and cukes/hummus apple/PB sugar snap peas/hummus Take 2 OmegaPlex Baked chicken. Spray with OO and season with garlic powder and some salt or favorite herbs. Steamed broccoli and leftover quinoa. Big ol glass of water.

Snack!! Pre-dinner! Dinner!! ! ! ! !

Bedtime!

Angies 10 day cleanse information

Day 9!! Wake! ! ! ! ! ! ! ! ! ! ! Mix Fiber Pouch with full glass of water. CHUG it down immediately. Dont let it sit - it will get thick and hard to drink. Follow up with one more glass of water. Take your pack of 2 white probiotic capsules with a tall glass of water. Mix up a smoothie. almonds

Mid am!

1 hour later! strawberries and 1/2 grapefruit Lunch!! ! ! ! ! Take 2 OmegaPlex spinach salad with leftover chicken and salsa(I know youre sick of chicken! Me too!) a couple of clementines veggies/hummus Take 2 OmegaPlex Baked tilapia in foil packet. Spray foil sheet. Season tilapia let, add chopped veggies (I used zucchini and grape tomatoes), splash of oj, top with handful of spinach. Seal packet tightly and place on baking sheet. 350 for 20 minutes. Big ol glass of water.

Snack!! Pre-dinner! Dinner!! ! ! ! ! ! !

Bedtime!

Angies 10 day cleanse information

Day 10! Wake! ! ! ! ! ! ! ! ! ! ! ! Mix Fiber Pouch with full glass of water. CHUG it down immediately. Dont let it sit - it will get thick and hard to drink. Follow up with one more glass of water. Take your pack of 2 white probiotic capsules with a tall glass of water. Mix up a smoothie. nuts

Mid am!

1 hour later! apple Lunch!! ! ! Take 2 OmegaPlex lentil soup with rice cake pear veggies/hummus Take 2 OmegaPlex Grilled steak (you deserve it!), brown rice and veggie of your choice. Big ol glass of water.

Snack!! Pre-dinner! Dinner!! ! !

Bedtime!

Woohoo, we did it! Pass the wine and cheese!! ;) You can now incorporate the same kind of eating but you can reintroduce dairy, etc. Hopefully clean eating wasnt something you just did for kicks for 10 days but will incorporate into your families food choices. Feels good, doesnt it?! I am sure by now youve lost some pounds but the bigger deal is your body is well cleansed and prepped for optimal nutrient absorption. If you are interested, ask me about the next phase (especially for you exercisers) which lets you preserve your lean muscle while burning away your excess body fat. Keep eating right and exercise too! AdvoCare offers a wholesale membership which enables you to receive $50 in free product as well as a 20-40% discount on future orders (based on the size of your order). Ask me how :)