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MegWellness One-Day Cleanse - Newsletter Volume 1


Happy Friday Wellness Warriors!

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I am so excited to be able to share with you all of my favorite tips, recipes and wellness practices for a healthy lifestyle! My goal is to make it fun, simple and practical for the busy modern day person. No gimmicks, no crash diets, no 500 page nutrition books, no 2 hour workouts and no weird ingredients! I believe that everyone deserves to feel good in their bodies and that little changes can make a huge difference!

Today I am going to share with you my easy One-Day Whole Foods Cleanse that you can use as a mini reset for your body. It is great to do after a vacation where you are eating out a lot or even great to do on a Monday after a weekend of too much food and wine! It is made up of whole fresh foods that you can find in any grocery store. This One-Day Cleanse will help you to feel cleaner, lighter and more energetic. It can help you get your eating back on track if you find yourself craving and indulging in processed foods, sweets or fast food. This is not a weight loss cleanse but rather a nutritional cleanse for your internal system. Eating this way will help all the elimination systems in your body function more efficiently as well as helping you include more fresh produce in your families diets. If weight loss is your goal, I recommend emailing me for help with a personalized plan for weight loss.

I am also going to share with you one of my favorite high-fat low-carb guilt-free treats that I like to make at home and indulge in when the chocolate cravings strike! My home made Chocolate Peanut Butter Fat Bombs are amazing so watch out because your kids, husband, boyfriend, mom and friends will definitely want some! Don't let the name scare you off, these treats are loaded with healthy fats that will increase energy, metabolism, and keep you full for hours! I love eating one of these before an intense workout, a long hike, a day at the zoo or the beach or any time I am going to need a lot of energy.

One-Day Whole Foods Cleanse

Upon rising: Warm Water with Lemon

Make yourself some warm water with lemon. This will help your system to gently wake up, hydrate your body and help your digestive system.

Breakfast: The Basic Green Smoothie

Breakfast: The Basic Green Smoothie

Ingredients:

Makes about 60oz

1 1/2 cups of water

1 head organic romaine lettuce

1/2 head of organic spinach

3 stalks of celery

1 organic apple

1 organic pear

1 organic banana

Juice from 1.2 organic lemon

Optional- 1/3 bunch parsley or cilantro

Directions:

1. Add the water and chopped greens and celery first and blend on low gradually increasing the speed.

2. Next add the fruit and blend and then at the very end, the lemon juice.

I love to make a big batch at one time and then I pour it into 16oz mason jars and keep the extra servings in the fridge for a snack later in the day or drink it for breakfast the next morning! the smoothie will keep for up to 3 days in a sealed container in the refrigerator. This green smoothie is full of amazing nutrients, fiber and antioxidants which will help your body feel amazing, your skin glow and your digestive system humming.

Lunch: Rainbow Salad

Lunch: Rainbow Salad

2 cups organic mixed greens

1-2 carrots

1/2 cup cherry tomatoes

2 green onions

1/2 cucumber

1 bell pepper

thinly sliced purple cabbage

3/4 cup green peas

1/2 avocado

balsamic vinegar, extra virgin olive oil

hemp seeds, sunflower seeds, pumpkin seeds

Optional- Nutritional Yeast

Directions: Chop everything up and put it all in a big bowl and enjoy! I like to toss my salad greens in vinegar and a little extra virgin olive oil before adding in all my vegetables and then I toss again but feel free to mix it up however you like! I love to sprinkle seeds, nutritional yeast and sliced avocado on top of my salads.

Afternoon Snack: Bowl of Berries

Feel free to have a bowl of fresh fruit of your choice if berries are not available. The reason why I recommend berries is because they are low in sugar, high in antioxidants and in season right now! Feel free to add some unsalted, raw walnuts or almonds but no more than 1/4 of a cup.

Dinner: Quinoa Salad and Roasted Vegetables

Makes 6 Servings

Ingredients:

1 cup uncooked quinoa (makes 3 cups cooked) 2 cups water 1 red bell pepper, diced 1 yellow bell pepper, diced 1 orange bell pepper, diced 1/2 cup red onion, diced 1 cup kale, chopped 1 clove garlic, minced (optional) salt and pepper, to taste

Dinner: Quinoa Salad and Roasted Vegetables

For the dressing: 1 Tbsp Bragg's liquid aminos 1/3 cup apple cider vinegar

Directions:1. Prepare quinoa: rinse dry quinoa in a mesh strainer. Bring 2 cups of water to a boil. Once boiling, add in rinsed quinoa. Add in garlic and a dash of salt and pepper, if desired. Reduce heat to low and cook, covered, for 15-20 minutes or until all of the water has been absorbed and quinoa is fluffy. 2. When quinoa is finished, combine with bell peppers, onions, and kale in a large bowl. 3. Prepare dressing, pour over salad, toss, and enjoy!

Chocolate and Peanut Butter Fat Bombs!

Ingredients: 2 scoops of your favorite chocolate protein powder 1/2 cup of your favorite natural nut butter (no added sugars or oils), almond, peanut, cashew, Nutzo etc. 1 cup raw coconut butter (coconut oil if you can’t find coconut butter) 1 cup of powdered peanut butter 1/4 cup + 1/2 Tbsp. MCT oil 1/4 cup cacao powder (or cocoa powder) 1/4 tsp chocolate (or plain) liquid stevia 1/8 tsp himalayan salt 18 Cupcake liners Directions: 1. Melt coconut butter, coconut oil or creamed coconut to liquid consistency. 2. Mix all ingredients. Consistency is between a brownie and cake mix batter. 3. Add cupcake liners to a cupcake tray. 4. Then take 2 tablespoons of the prepared batter and add to the cupcake paper. 5. Press down on the batter and smooth down top a bit. 6. Sprinkle shredded unsweetened coconut to get fancy 7. Freeze for 20 minutes or overnight. 8. Store in the freezer in airtight container.

** Makes approximately 18 servings. Approximately per serving: 205 calories, 17g fat, 10g carbohydrates, 7g protein **

A little bit about me...

Hi I'm Megan- wife, mother of two, certified holistic nutritionist, yoga and fitness instructor, online health and fitness coach and almond butter addict. I live in San Diego with my family and my passion is helping others create lasting, healthy lifestyle habits. If you do not already follow me on Instagram and Facebook please click on the icons below and follow me on my wellness journey or fill out the contact form here on my site!

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