Essential Oils: Essential Oils (The Ultimate Beginner’s Guide to Uncovering the Healing Benefits of Aromatherapy) (17 page)

DAY SEVEN
:

Breakfast
: The very berry spinach smoothie – Blend together one cup spinach, half cup raspberries, half cup strawberries, half cup blueberries, half cup blackberries and one frozen banana. Want it thinner? Blend again with half a cup of water.

Lunch
: Tropical fruits and spinach smoothie – Blend together one cup spinach, half cup cubed pineapples, half cup grapes, half cup oranges, ¼ avocado, ½ mango and half cup water. Relish your lunch!

Dinner
: Tomato and mango smoothie – Two tomatoes, one mango, one carrot, two stalks celery, a teaspoon of cacao powder, a tablespoon of chia seeds and one cup water blended together can serve as your perfect dinner.

Snack 1
: Blend two carrots and a handful of mint leaves. Relish the taste.

Snack 2
: Time for some lemon green tea now…

SEVEN DAY CLEANSE FOR AN ACTIVE LIFESTYLE

Well, well….you already understand how important activity is for weight loss and management. Since you are really active, you have the liberty to include in your smoothies some fruits with high sugar content too! Just don’t go overboard with fruits and try to maintain the greens in your smoothies. However, feel free to have a pure fruit smoothie on days that you are feeling bored, tired or have worked out really hard.

Here is your seven day meal planner:

DAY ONE
:

Breakfast
: Blueberry and spinach smoothie – This recipe is similar to the one that people with moderately active lifestyle can use. 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.

Lunch
: Mango and pineapple smoothie – Blend two cups of cubed mango with one kiwifruit, one cup of cubed pineapple, one banana and a handful of baby spinach leaves in a blender. When smooth, add crushed ice and blend again. You can garnish with pineapple slices (Remember, the key is to not go overboard).

Dinner
: Kale and pineapple smoothie – Blend together two cups of kale, one cup of papaya, one banana, one cup cubed pineapple, one cup almond milk and a pinch of cardamom. That’s a delicious dinner feast, especially after an incredibly active day!

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
: Mango and spinach smoothie – Blend one banana, two mangoes, one cup spinach, one apple, one tablespoon flaxseed oil, ½ cup goji berries and half cup almond milk. The creamy texture will make you fall in love with this smoothie. 

Lunch
: Kale and banana smoothie – Blend together two bananas, one cup kale, ½ avocado, 1 teaspoon acai, 1 teaspoon hemp powder and half cup coconut water. Add some cinnamon for flavor too.

Dinner
: Kale, cucumber and honey dew smoothie – Blend together half cup kale, one banana, one cup cubed honey dew, one apple, one orange, one cucumber and ½ avocado. Enjoy your creamy, fruity treat!

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
: Pure coconut water is delicious too!

DAY THREE
:

Breakfast
: Carrot and camu smoothie – Blend together two carrots, 3 tabelspoons of goji berries, two cups fresh orange juice, 2 peaches, one tablespoon camu camu powder and 1/2 inch ginger root. The ginger root provides this smoothie an extra zing that you will fall in love with.

Lunch
: Beet and carrot smoothie – Blend together two carrots (peeled), two beets, one head of Romaine lettuce, half cup kale, four teaspoons of cacao powder, one teaspoon of cinnamon powder and some crushed ice. You will want to have this over and over again.

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 two apples, one carrot and some water. Add a tablespoon of lemon juice and enjoy your snack. 

Snack 2
: Blend a handful or strawberries with some mint leaves. Add some sea salt and your sumptuous strawberry dip is ready. Have it as it is or add it in left over carrot apple juice.

DAY FOUR
:

Breakfast
: Blueberry, spinach and almond – Blend together two cups spinach, one cup almonds and one tablespoon of chai seeds. Now add one cup blueberries, half cup pineapples and juice of two oranges. Pour in a large mug and drool over the madness of spinach with blueberries.

Lunch
: Cranberry coconut smoothie – Blend together one cup fresh orange juice, one cup cultured coconut yogurt, one cup fresh cranberries, one teaspoon sea salt, two bananas and one tablespoon acai. Now, that’s what we call the ultimate coco-nutty energy boost!

Dinner
: Raspberry and pineapple smoothie – Blend together two cups raspberries, one cup pineapple, one cup spinach, one tablespoon hemp and one beet. Add some almond milk if you want it creamier. 

Snack 1
: Water infused with the goodness of apples is a great snack. You can also pour some lemon juice into this water and add a pinch of cinnamon. Trust me, you will love the flavor. 

Snack 2
: Blend one apple, one carrot and one tomato. Add some ice and drool over!

DAY FIVE
:

Breakfast
: Banana, spinach and blueberry smoothie – Blend together two bananas, one cup blueberries, two cups spinach, a handful or cherries, one mango and some grapes. You can add one cup of water if required. Since this will be a huge batch, you can store in refrigerator for consumption on day six (in case you don’t feel like preparing your fresh smoothie)

Lunch
: Pomegranate and cherry smoothie – Two cups pomegranate, one cup cherries, one cup blackberries, one cup kale, one cup spinach, six walnuts and a tablespoon of flaxseeds can be blended together to create the perfect lunch.

Dinner
: Apple and peach smoothie: Blend one cup chopped and cored apple, one banana, one peach, two cups baby spinach, a pinch of cinnamon and one cup coconut milk to get you the perfect dinner.

Snack 1
: Blend one banana with some maca powder and almond milk and drink for an instant dose of energy.

Snack 2
: How about some green tea now?

DAY SIX
:

Breakfast
: Banana, spinach and berry smoothie – Blend together half cup raspberries, one banana, half cup blackberries, one cup spinach, one small head of Romaine lettuce, one tablespoon hemp powder and half cup almond milk. That’s what we call the perfect power packed breakfast.

Lunch
: Kale and apple smoothie – Blend together two apples, one cup kale, one celery stalk, half banana and one tablespoon lemon juice.

Dinner
: Coconut and kale smoothie – Blend together two cups kale, one tablespoon acai powder, two bananas, one cup coconut milk and two teaspoons cinnamon.  Relish the flavors.

Snack 1
: Prepare yourself a green tea treat by blending some cooled green tea with goji berries and one banana.

Snack 2
: Just add some lemon into your water and sip it slowly.

DAY SEVEN
:

Breakfast
: Sweet potato and banana smoothie – Sweet potatoes can be blended raw. However, some people prefer to cook them prior to blending.

Just blend together one cup sweet potato, two cups spinach, one banana and one mango. Add a pinch of cinnamon and lemon juice and you are done! 

Lunch
: Grapes and kale smoothie – Blend together one cup kale, one cup grapes, one cup pineapple, one avocado, one tablespoon chia seeds, one tablespoons hemp powder and one cup water. Relish!

Dinner
: Tomato and spinach smoothie – Two tomatoes blended with two cups of spinach and one orange can lead to a perfect dinner smoothie. 

Snack 1
: Blend two cucumber, a handful of mint leaves and half cup coconut water. 

Snack 2
: Blend half cup raspberries with one cup of coconut milk and have it as a perfect snack. 

WHAT NEXT?

On the seventh day, you may experience either of these:

• You are either so desperate to eat – in fact, you can even eat furniture!
  
• Or you are now absolutely detached to your food – you can continue your smoothie cleanse for the next six months
  

Remember, do not continue this smoothie cleanse for more than two weeks.

So, what is the correct manner to resume normal healthy eating
?

It is recommended that you resume solid food only gradually. Your post cleanse diet should be similar to the pre cleanse diet. Green vegetables and organic food are recommended during the first day. Brown rice and eggs can be included from day 2. Chicken, fish or meat should only be included in your diet 5 or 6 days post your seven day cleansing regime. You should now be able to use this seven day cleanse program as an opportunity to develop a healthy relationship with food and consciously incorporate healthier food choices as a part of your lifestyle. Here is your plan for the first day post your cleansing.

• Breakfas
  t: A bowl of fresh fruits or some light salad with lemon juice, oregano and Himalayan sea salt dressing.
  
• Lunch
  : A light salad with some sprouts and fermented foods.
  
• Dinner
  : Steamed veggies with Himalayan Sea salt, lemon juice and oregano.
  

You can snack on carrots, celery, green tea, fruit infused water, freshly squeezed fruit juices, lemon water, almonds, macadamia nuts, pumpkin seeds, etc.

The key here is to keep it light and organic for the first few days. You do not want to unnecessarily tax your internal organs and stress your digestive system through consumption of heavy foods. Keep yourself hydrated and include probiotics as a part of your diet.

Do not give into the temptation of processed food, refined sugar, caffeine or alcohol.

Do not start any strenuous activity right after the smoothie cleanse. Allow your body some time to relax, assimilate and feel the experience.

And most important, CONGRATULATE YOURSELF!

Isn’t it a great achievement and a unique way to honor yourself? You have allowed yourself to truly take charge of your health and your emotions, you have empowered yourself to become stronger, healthier and vibrant. And in the process, you have lost oodles of weight. What a treat!

TIPS TO CONTINUE LOSING WEIGHT AFTER THE SEVEN DAY CLEANSE

A healthy lifestyle and smoothies go hand in hand. Incorporating smoothies into your everyday diet can contribute enormously in your weight loss and detoxification goals along with enabling you to maintain an overall amazing and healthy lifestyle.

A complete evaluation of your present state can help you understand where you are currently. Accept this and think about how you can incorporate better food choices into your lifestyle. Relax, create your goal sheet and develop a plan to achieve your health goals. Remember, the most important person is YOU! Only you have the power to bring about that change!

Another amazing fact about smoothies is that they allow you take so many fruits and veggies into your body. Otherwise, would you ever be able to consume so much variety in a single day? 

Incorporating smoothies into your daily routine ensures that your body achieves the nutrition it has been craving for!

• Small lifestyle changes along with healthier nutritional choices can lead you to reap long lasting benefits.
  
• Get active, try and move around – as much as possible. Even if you have a sedentary lifestyle, try and introduce movement into your routine. It is as simple as parking the car two blocks away.
  
• Try and incorporate at least two green smoothies in a day and one high protein meal.
  
• In case you are doing all that is expected (consuming healthy foods and maintaining an active lifestyle), and yet not experiencing any weight loss, you may want to get your hormonal levels checked.
  
• Make healthy nutritional choices and steer clear of empty calories.
  
• Always consume protein with every meal and try and incorporate at least 30 grams of fiber per day.
  
• Keep yourself hydrated. Make water, green tea, ginger water, fruit infused water and lemon water your best friends.
  
• Ensure that you are consuming enough omega 3 and omega 6 fatty acids every day. For this, include fish and nuts into your everyday diet.
  
• Stay away from trans-fat, refined flour and sugary treats.
  
• Be generous when it comes to using apple cider vinegar, cayenne pepper, cardamom, parsley, oregano, cilantro, garlic, rosemary, thyme, saffron, turmeric, onion and garlic.
  
• Try and include superfoods such as acai berries, chai seeds, flax seeds, hemp, cayenne pepper, maca powder or root, cacao nibs, wheatgrass juice, flax oil, coconut oil, etc. into your smoothies. You must aim for inclusion of at least two superfoods in a day.
  
• Avoid, processed and prepackaged food, red meat, dried beans, bagel, white rice, white pasta, canned fruits, dairy, ketchup, mayonnaise, MSG, soda, beer, high fructose corn syrup, raw sugar and hydrogenated oils.
  

So, if you are ready to look fitter, happier, healthier and slimmer – begin the seven day smoothie cleanse and drop up to 10 pounds in seven days.

Together,
we are bringing about a health revolution
. Are you ready to accompany me in the journey that helps you heal your body, lose weight, gain better mental clarity and elevate your energy levels?

Welcome to the world of smoothies….