Essential Oils: Essential Oils (The Ultimate Beginner’s Guide to Uncovering the Healing Benefits of Aromatherapy) (16 page)

SEVEN DAY CLEANSE FOR A SEDENTARY LIFESTYLE

The basic principle of cleansing is to provide your body an opportunity to heal itself by eliminating the harmful chemicals and ingredients from your diet. Not to mention, this cleanse also ensures substantial weight loss. To achieve optimum weight loss, you must balance the amount of calories you consume with the amount of calories you burn – the key is to make your calories count and not consume empty calories that make you hungry.

The secret to healthy weight loss is definitely physical activity which boosts metabolism and speeds up weight loss. However, it may be difficult to get this physical activity if you have a sedentary lifestyle. The best thing to do here is make smart food choices which would provide optimum nutrition with lesser calories. You could include loads of fruits and superfoods in your smoothies Try and pick fruits with high water content, so that you do not consume more calories than required and still stay full. Also, focus on fruits with low sugar content (you don’t want sugar converting into fat since you are not exercising enough). Berries are a good option here – they are nutrient dense and can also satisfy your sweet cravings.  Incorporate loads of greens into your smoothies. Greens have almost nil impact on blood glucose levels, and they are also packed with phytochemicals and fiber. Inclusion of seeds and nuts in your smoothie ensures that your body receives helpful fats.

You may want to refrigerate and store your smoothies for consumption on the next day. You can store them for up to 48 hours. So, as we look at your meal planners, feel free to prepare a huge batch of any single smoothie and consume it one more time within the next 48 hours.

Let us look at the seven day smoothie cleanse meal planner for individuals with sedentary lifestyle:

DAY ONE
:

Breakfast
: Grapefruit and carrot smoothie – Simply blend together four carrots (peeled), one grapefruit (peeled) and a one inch root of fresh ginger in a food processor or a high speed blender. Add two tablespoons of lime juice into this and you get your power packed breakfast for the day!

Lunch
: Strawberry, carrot and beetroot smoothie – Blend together one cup strawberries, two beet roots (peeled), one carrot (peeled), one tablespoon of flax seeds and half a cup of water. Your delicious colorful smoothie is ready. Enjoy…

Dinner
: Kiwi and cucumber smoothie – Blend together two kiwis (peeled), one cucumber (peeled), one lime and a handful of mint leaves. Serve with ice.

Snack 1
: A cup of green tea with a teaspoon of lemon juice is a great way to satisfy your hunger pangs and load yourself with antioxidants.

Snack 2
: Tomato and basil juice – blend together two tomatoes with a handful of fresh basil leaves. Add a teaspoon of lemon juice into this and drool over your new found love for smoothies.

DAY TWO
:

Breakfast
: Tomato and spinach smoothie – Two tomatoes blended with two cups of fresh spinach, one lime, four to eight raspberries and a teaspoon of chia seeds can help you kick-start your day.

Lunch
: Apple and bell pepper smoothie – Blend together one red bell pepper, one Granny Smith apple, a handful of blueberries and half glass water. Isn’t your delicious smoothie craving for your attention?

Dinner
: Cucumber, celery and apple smoothie – Blend together one cucumber, three celery stalks, one Granny Smith apple and half a cup of water. Serve in a tall glass with a dash of lemon.

Snack 1
: Take two cups of water and add one inch ginger root into it. Boil until the water reduces to half the volume. Add two teaspoons of lemon and enjoy.

Snack 2
: Lime and blueberry juice – Blend together two limes with a handful of blueberries. Voila, your yummy, colorful snack is ready!

DAY THREE
:

Breakfast
: Kale and kiwi smoothie – Blend together half a cup of kale leaves with one kiwi, one tablespoon of flax seeds, one tablespoon of hemp powder, one tablespoon of acai, one teaspoon of cinnamon and half a cup of water. Enjoy your protein packed green smoothie.

Lunch
: Carrots, asparagus and tomato smoothie – Blend together two carrots (peeled), six stalks of asparagus, two tomatoes, a handful of mint leaves and half a cup of water. Enjoy with a dash of lemon juice.

Dinner
: Kale and watermelon smoothie – Blend together two cups watermelon (seeded and chopped), half cup kale and a handful of mint leaves. Pour in a large serving mug and enjoy your dinner. 

Snack 1
: Blend one carrot, five to six mint leaves, half lime and half cup water. Isn’t that the healthiest snack in the world?

Snack 2
: Green tea with lemon can serve as an excellent snack.

DAY FOUR
:

Breakfast
: Kale and cucumber smoothie – Blend together half a cup of kale leaves with two cucumbers (peeled), one tablespoon chia seeds, one teaspoon hemp powder and one cup water. Add a teaspoon of lemon juice. Your delicious breakfast is ready. 

Lunch
: Carrots, asparagus and tomato smoothie – Blend together two carrots (peeled), six stalks of asparagus, two tomatoes, a handful of mint leaves and half a cup of water. Enjoy with a dash of lemon juice.

Dinner
: Kale and watermelon smoothie – Blend together two cups watermelon (seeded and chopped), half cup kale, one teaspoon spirulina and a handful of mint leaves. Pour in a large serving mug and enjoy your dinner. 

Snack 1
: Blend one carrot, five to six mint leaves, half lime and half cup water. Isn’t that the healthiest snack in the world?

Snack 2
: Green tea with lemon can serve as an excellent snack.

DAY FIVE
:

Breakfast
: Lettuce, broccoli and cucumber smoothie – Blend together one head of Romaine lettuce, one large cucumber, one broccoli, one teaspoon bee pollen, one tablespoon of lemon juice and half a cup of water to get an instant energy boost.

Lunch
: Spinach and butternut squash smoothie – Blend together one cup spinach, a few raisins, one cup of butternut squash (chopped), a teaspoon of cinnamon, one tablespoon of hemp powder and one cup water. Enjoy with a dash of lemon.

Dinner
: Lettuce and strawberry smoothie – Blend together one head of Romaine lettuce, half cup strawberries, a handful of blueberries and one lime to create your sumptuous dinner.

Snack 1
: Blend two oranges with one apple and consume one of the healthiest snack possible.

Snack 2
: Take two cups of water and add one inch ginger root into it. Boil until the water reduces to half the volume. Add two teaspoons of lemon and enjoy.

DAY SIX
:

Breakfast
: Berry and pear smoothie – Blend together half cup strawberries, half cup raspberries, half cup blueberries, one tablespoon of acai, one tablespoon of flax seed, two pears and half cup water. Pour in a large mug, add two teaspoons of lemon juice to it and enjoy.

Lunch
: Apple and zucchini smoothie – Blend together one large apple, one zucchini and one small banana. Add a teaspoon of lemon juice and half a glass of water and you are ready to have lunch.

Dinner
: Acai and strawberry smoothie – Blend together one cup strawberries, half cup cherries, half cup baby spinach, one tablespoon of acai powder, one tablespoon of cacao powder and half cup water to serve yourself the most delicious, chocolaty dinner. 

Snack 1
: Blend one cucumber with a handful of mint leaves and some rock salt. Serve over ice.

Snack 2
: Time for lemon green tea again.

DAY SEVEN
:

Breakfast
: Kale and orange smoothie – Blend together one cup kale, two oranges and one apple. Add some rock salt into this and enjoy!

Lunch
: Strawberry, basil and spinach smoothie – Blend together two cups spinach, halfcup strawberry, a handful of basil leaves, one tablespoon of chia seeds, half banana and half cup water. Enjoy your lunch.

Dinner
: Pear and avocado smoothie – Bored of greens? Well, this smoothie is only fruit. Simply blend together one avocado, two pears, half cup blueberries, one cup raspberries, one tablespoon flax seeds, one kiwi and half apple. Add half cup chilled water and enjoy!  

Snack 1
: Blend one orange and one cucumber. Add one teaspoon of lemon juice and enjoy.

Snack 2
: Ginger water, why not? It serves as an excellent snack!

SEVEN DAY CLEANSE FOR A MODERATELY ACTIVE LIFESTYLE

Since you are moderately active, you could include some bulkier/ denser fruits and veggies into your smoothies. You could also include almond milk, coconut milk or coconut water in your smoothies. Use almond milk on the days that you work out as it is the creamiest.

Here is your seven day meal planner:

DAY ONE
:

Breakfast
: Blueberry and spinach smoothie – Toss one cup baby spinach, half frozen banana, half cup fresh blueberries, one inch ginger root in a blender and blend until smooth. Now add some unsweetened green tea and crushed ice into the mixture and blend again until smooth. Secure the lid of the blender tightly as it will be filled to the top with lots of super foods. If you want the consistency of your smoothie to be thinner, just add a little more green tea! Enjoy your smoothie and allow the nutrition to soak into your body!

Lunch
: Kiwi and honey dew smoothie – Blend two cups of cubed honey dew with one kiwifruit, one apple and a tablespoon of lemon juice in a blender. When smooth, add crushed ice and blend again. You can even garnish with additional kiwifruit or honey dew slices. (And that’s not cheating!)

Dinner
: Papaya and spirulina smoothie – Blend together two cups of papaya, two kiwis, one cup almond milk, two teaspoons of spirulina and one teaspoon of cinnamon. Serve over crushed ice.

Snack 1
: One cup fresh orange juice blended with one inch ginger root and a teaspoon of hemp powder can give you the much needed energy. 

Snack 2
: Tomato and basil juice – Blend together two tomatoes with a handful of fresh basil leaves. Add a teaspoon of lemon juice into this and drool over.

DAY TWO
:

Breakfast
: Banana and spinach smoothie – Blend two bananas, one cup spinach, one tablespoon flaxseed oil, ¼ cup cacao nibs, ½ cup goji berries and half cup blueberries. You may also use some crushed ice in the blending process. Tastes heavenly, doesn’t it?

Lunch
: Coconut oil and pineapple smoothie – Blend together two cups of coconut water, two tablespoons of raw virgin coconut oil, one cup of pineapple, 2 tablespoons of spirulina, one banana and half cup kale leaves. Your delicious energy booster is ready in less than five minutes.

Dinner
: Lettuce and pumpkin smoothie – Blend together one large head Romaine lettuce, one cup freshly cut pumpkin, one tablespoon acai, ¼ cup pomegranate, ½ tablespoon flax seed powder, ½ teaspoon cinnamon and ½ glass of coconut water. Love the flavor, don’t you?

Snack 1
: Take two cups of water and add one inch ginger root into it. Boil until the water reduces to half the volume. Add two teaspoons of lemon and enjoy.

Snack 2
: Lime and blueberry juice – blend together two limes with a handful of blueberries. Voila, your yummy, colorful snack is ready!

DAY THREE
:

Breakfast
: Mint, berry and acai smoothie – Blend together one cup of red grapes, two tablespoons acai, five small lettuce leaves, one cup blackberries, one teaspoon hemp powder,  ¼ cup mint and one banana. Serve over crushed ice.

Lunch
: Cacao and kale smoothie – Blend together two carrots (peeled), six stalks of asparagus, two tomatoes, a handful of mint leaves and half a cup of water. Enjoy with a dash of lemon juice.

Dinner
: Kale and watermelon smoothie – Blend together two cups watermelon (seeded and chopped), half cup kale and a handful of mint leaves. Pour in a large serving mug and enjoy your dinner. 

Snack 1
: Blend one carrot, one orange, a handful or mint leaves and half cup water. Enjoy your snack.

Snack 2
: How about some warm lemon green tea? 

DAY FOUR
:

Breakfast
: Mango and spinach smoothie – Blend together two cups spinach, one mango, one apple, one tablespoon of chai seeds and one cup of coconut milk. Your delicious breakfast is ready.

Lunch
: Avocado, cucumber and celery smoothie – Blend together one avocado, one cucumber, four stalks of celery, one inch ginger root, ½ teaspoon bee pollen, one teaspoon spirulina, one teaspoon hemp powder and half cup coconut milk. Serve over some crushed ice.

Dinner
: Strawberry and peach smoothie – Blend together two peaches, a cup of strawberries, half cup of raspberries and one cup almond milk. You can add some help powder for the extra protein. Relish the goodness of nature!

Snack 1
: Blend one beetroot, one cucumber, half an inch of ginger and a pinch of sea salt. Add some water if you want the consistency to be a little thinner.

Snack 2
: Blend one cucumber with a handful of mint leaves and some rock salt. Serve over ice. 

DAY FIVE
:

Breakfast
: Banana and blueberry smoothie – Blend together two bananas, one cup blueberries, half cup of kale and one peach. You can add half a cup of water if required.

Lunch
: Spinach and butternut squash smoothie – This is a great smoothie for people with all kinds of lifestyle. Blend together one cup spinach, a few raisins, one cup of butternut squash (chopped), a teaspoon of cinnamon, one tablespoon of hemp powder and one cup water. Enjoy with a dash of lemon.

Dinner
: Apple cardamom smoothie: Blend one cup chopped and cored apple, one banana, one teaspoon cardamom, one tablespoon chia seeds, a handful or baby spinach leaves and some coconut water. Wow! What a heavenly dinner treat!

Snack 1
: Blend one cup cooled green tea with half banana and some hemp powder. Tastes yum, doesn’t it?

Snack 2
: Nothing tastes as great as pure fresh orange juice. You can juice two oranges and add a dash of mint for the flavor.

DAY SIX
:

Breakfast
: Banana, spinach and raspberry smoothie – Blend together half cup raspberries, one banana, one cup spinach, one tablespoon hemp powder and half cup almond milk. Delicious and full of nutrition, isn’t it?

Lunch
: Green tea and goji berry smoothie – Blend together four tablespoon of goji berries, one cup green tea, half cup water and one banana. Garnish with one tablespoons of goji berries. The antioxidants in green tea will help you sail through the rest of the day and you will love the light flavor too!

Dinner
: Acai and cherry smoothie – Blend together one cup cherries, two tablespoon acai powder, one small banana and one cup water. Did you know that cherries also help in regulating sleep patterns? In fact, this smoothie is great for people with active lifestyle too since it is very important that they rest well.

Snack 1
: How about some fruit infused water today? To prepare this, soak one cup grapes into filtered water and keep overnight in the fridge. Pour yourself a glass and enjoy!

Snack 2
: Time for some warm ginger water.