2 Week Fruit & Veggie Cleanse

August 6, 2016

 

 

2 Week Fruit and Veggie Cleanse
Fruit & Veggies Only


If you have never done a fast, this one will be good to start with as it is mild but still very effective. When I do this, I lose weight, the bags under my eyes are 100% gone, and I feel like a million bucks! I have lead many fasting clinics over the years and you are welcome to benefit from my experience and feedback along the way. 

The Plan:
2 Weeks of Fruits and Veggies Only
It's that simple. Eat as much as you want and when you want; smoothies, cooked, or raw. Nothing else allowed. If this plan is too aggressive then start with the RESET Food Plan for three weeks before doing the 2 Week Fruit and Veggie Cleanse. 

Eat Plenty
It is very important that you get enough nutrients by eating or consuming fresh green smoothies or juices frequently. In this way you reduce loss of muscle and prevent future cravings. There will be times when your hunger diminishes and you will be tempted to skip meals. If you do this you may be setting yourself up for cravings at the conclusion of the plan. For this reason, I highly suggest adding SP Complete to your smoothies especially if you have a history of intestinal problems due to compromised assimilation. 

Smoothie Recipes

What to Expect

Disclaimer: 
This plan does not take the place of medical treatment. When my patients do a plan like this they are under my professional guidance and are given treatment to correct underlying issues in hormone, digestive, and detoxification functions. I have posted this publicly because the average person without medical issues can benefit greatly. When in doubt, ask your doctor before starting the plan.





Vegetables:
You can eat an unlimited amount of vegetables from the list below (use organic whenever possible). Your vegetable intake should be twice the amount of fruit intake. No dried or canned vegetables; frozen OK. Fresh juices and smoothies made from vegetables allowed (use less fruit). Best to consume half total vegetable amount raw (eat less raw if it bothers your digestive tract). Fresh herbs and spices are optional. 

Artichokes 
Arugula 
Asparagus 
Bamboo shoots 
Bean sprouts and any type of sprouts 
Beets and beet greens 
Belgian endive 
Bell peppers, any variety 
Black radish 
Bok choy 
Broccoli 
Brussels sprouts 
Cabbage 
Carrots 
Cauliflower 
Celery 
Chicory/radicchio 
Chives 
Collard greens 
Cucumbers 
Dandelion greens 
Eggplant 
Endive/escarole 
Fennel 
Hearts of palm 
Jalapeno peppers 
Kale 
Kohlrabi 
Leeks 
Lettuce, any variety Mushrooms Mustard greens Okra 
Onions 
Oyster plant 
Parsnips 
Pearl onions 
Pumpkin 
Radishes 
Rutabagas 
Shallots 
Spinach 
Squash, any variety 
Swiss chard 
Turnips and turnip greens 
Wasabi root 
Water chestnuts 
Watercress 
Yucca root 
Zucchini 

Fruit:
Eat twice as many servings of vegetables as fruits—fresh or frozen only, not dried or canned.

Apples* 
Apricots* 
Avocados 
Bananas 
Blackberries 
Black currants* 
Blueberries 
Boysenberries 
Cherimoya* (custard apple) 
Cherry* 
Clementine 
Coconut 
Cranberries, any variety 
Dates* 
Elderberries 
Figs 
Gooseberries 
Grapefruit 
Grapes, any variety* 
Guava* 
Huckleberries 
Jackfruit 
Jujube 
Kiwi fruit 
Kumquats 
Lemons 
Limes 
Loquat* 
Lychee* 
Mango* 
Melon, any variety* 
Mulberries* 
Nectarines* 
Olives 
Oranges 
Papayas* 
Passion fruit 
Peaches, any variety* 
Pear, any variety* 
Persimmons* 
Pineapple 
Plums* 
Pomegranate* 
Raspberries 
Red currants* 
Rhubarb 
Sapodillas 
Sharon fruit 
Strawberries 
Tangerines 
Tomato 
Watermelon* 

*Fruits that have a high fructose-to-glucose ratio should be limited. If you are over weight then reduce or eliminate high sugar fruits and use vegetables instead. 

Legumes (beans) and Pseudo-Grains:
Green beans 
Peas 
Chick Peas (including hummus as a dip) 
Not Allowed: 
Lentils 
Pseudo-Grains (Gluten-Free) 
Quinoa 
Beans 
Soy 

Oils and Fats:
Average serving size = 1 teaspoon 
Avocado 
Butter: organic, unsalted 
Coconut oil: organic, unrefined, raw 
Flaxseed oil 
Ghee: clarified butter 
Grape seed oil 
Olive oil: extra virgin 
Pumpkin seed butter 
Sesame seed oil 
Tahini (ground sesame seed) 

Broths: 
Beef 
Chicken 
Vegetable 

Flours:
Coconut 

Almond

Flax meal

Dairy-Free Milk:
Coconut milk: unsweetened 
Hemp milk: unsweetened 

Miscellaneous:
Baking powder 
Baking soda 
Curry paste 
Mustard, Dijon 
Seaweeds such as arame, 
nori, or kelp 
Vanilla extract 

Raw Seeds:
Flaxseed 
Chia seeds 
Hemp seeds 
Poppy seeds 
Pumpkin seeds 
Sesame seed 

Spices:
Basil 
Bay leaves 
Cardamom 
Cayenne 
Chili powder 
Chives 
Cilantro (fresh coriander) Cinnamon 
Cloves 
Cumin 
Dill 
Garam 
Garlic 
Ginger 
Lemon 
Mint 
Mustard 
Nutmeg 
Oregano 
Paprika 
Parsley 
Pepper, black 
Rosemary 
Sage 
Sea salt 
Tarragon 
Thyme 
Turmeric 

Sugars and Sweeteners:
Bananas 
Dates 
Whole-leaf stevia 

Vinegars:
Apple cider 
Balsamic vinegar 
Red wine vinegar 
White wine vinegar 

Increase water intake to half your body weight in ounces. Fatigue is a symptom of dehydration and during times of detoxification, water intake is crucial.

Refrain From Consuming or Using:
Alcohol, caffeine, tobacco, or other stimulants 
Nuts 
Dairy 
Eggs 
Grains (wheat, oats, rye, barley, corn, rice, bran, bulgar, couscous, and semolina) 
potato/sweet potato 
Processed or refined foods (breads, cookies, crackers, chips, etc.) 
Animal flesh: beef, chicken, pork, fish, and anything else with eyes or legs 
Bars not allowed 
Powdered mixes not allowed (unless SP Complete) 

Gas:
Increasing veggies is certainly a good thing but the sudden change can be hard for your body to adjust initially. As a result, it is not uncommon to get increased lower bowel gas. If you don't mind it then carry on. Perhaps you can develop a tune. However, if it is uncomfortable then try adding apple cider vinegar 1-2 tbsp mixed with water taken 1-3 x/day on empty stomach. Also decrease raw veggies as they are harder to digest (cook/blend them instead). 

Avoid Constipation:
Since your body is shifting into cleanse mode it is important to keep the bowels moving. Staying hydrated with plenty of water will help. If you get constipated take an OTC herbal laxative. Smooth Move Tea by Traditional Medicines works fine for most people. Although dried fruits are discouraged on the 2 Week Cleanse you may also add prunes for this purpose. 

 


 

Disclaimer: 
Check with your doctor if you have any medical concerns. Recommendations are provided with the intent of supporting the physiological processes of the human body, and not to diagnose, treat, cure, or prevent any disease or condition, are not a substitute for medical care, and have not been evaluated by the FDA.

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