Before we start I would like to
correct Ms Recitas’s name. It is Lyn-Genet Recitas. I apologize to you and Ms
Recitas for my error.
This would be a good time to tell you
that Ms Recitas recommends you suspend ANY exercise routine you’re on, at least
until after the 3-day detox. It is her belief that while you’re ridding your
body of all the unwanted toxins from your body (all that “stuff” from processed
foods you’ve been consuming) that you allow your liver and entire body
sufficient time to heal. This you can achieve by totally resting your body.
Through testing her patients, she has determined that most people will reap
minimal benefits from exercising while on the detox portion of this eating
plan. For some, it may seem next to impossible to give up exercising while
“dieting”. Just keep in mind that this isn’t a diet in the same terms you’ve
come to define that word. Just go with it, you’ll see the benefits without the
“huffing and puffing”!
Here we go, on what might just be the most exciting
re-vamped eating adventure of your life, and what could be the eating plan
you’ve been looking for your entire life to help you lose weight and feel
great!. I can tell you, it’s made a tremendous change in my life. Finally, I
have a true list of foods I can indulge in, knowing they won’t sabotage any of
my previous efforts, but will in fact, cause weight loss as soon as I start
eating them. If, all of this sounds impossible, it would be using traditional
weight-loss methods. It really isn’t! I’ve lost weight, especially around my
middle, which is a most dangerous place, health-wise, to be carrying extra
pounds. My constant headaches are somewhat under control. If this were my only
side effect from The Plan, it would be more than enough!
It’s time we get down to the heart of
The Plan. Along with our other duties on The Plan, we will each keep a food
diary of what we consume daily. Yes, I will be giving you your daily menu, but
it’s much better if each of us has a separate log of what we’re eating. You’ll
have a better idea of what foods are involved specifically with you, if you
show reactivity. First, I will give you the menu and recipes for Day 1, the
first day of the detox section of your new way of eating. I will keep you at
least one day ahead to allow you to check your pantry stores, and to cook
what’s needed. You can move along at your own pace after that. If you choose to
go more slowly, okay, you’ll have the tools you need to follow along. Remember
to drink the recommended amount of water each day that will have a marked
effect on your progress, or lack thereof.
You also need to remember to be
satisfied with the quantity of food you’re eating at each sitting We will be
eating enough of the given menu foods to feel full, but still comfortable. We
will NOT be over-stuffing ourselves! For me, at least some meals felt like I
was stuffed to the brim… the difference, I guess, between eating the right and
wrong foods for our individual chemistries. You will soon get into the swing of
things on The Plan.
DAY 1
Breakfast: 1 cup flax granola, topped with
1CUP blueberries (and as I said before, I use sliced strawberries, as well as
blueberries, a generous shake of cinnamon and a tsp, or so, of vanilla, as well
as 2 small soup spoons of ground flax, almond- or vanilla-flavored Silk beverage,
more than the coconut flavor. Obviously, if you already suffer from a soy or
dairy allergy, you need to find a more suitable beverage. You could use Rice
Dream beverage. Due to sporadic availability, locally, of the Silk
beverage, I’ve started using Blue Diamond almond milk, which is, for me, a
friendly food. Ms Recitas’s research has found both white rice and almond milk
as 50% reactive, so, they’re good for most people.
Lunch: Carrot-Ginger Soup, sprinkled with
chia http://www.huffingtonpost.ca/2013/06/03/chia-seed-benefits-_n_3379831.html or sunflower seeds
Sautéed or
steamed broccoli (you can cook enough to have some for tomorrow’s lunch) I cook
what I need, when I need it, as I prefer veggies to be freshly prepared.
Snack:1 med-sized apple
Dinner: 1 recipe Sautéed kale with, with
Vegetables topped with Spicy Coco Sauce (Ms Recitas makes great flavor claims
about this sauce in her book, and believe me, they’re all absolutely true. Once
you taste it, you’ll find yourself looking for other ways to use it. You can make
enough sautéed kale and vegetables to have enough for tomorrow’s dinner. Again,
I do only what I need, if your schedule is time-crunched, you’ll prefer cooking
ahead. Except that which I need for my writing projects, Time is all I have!
If the
spicy Coco Sauce initially sounds unappetizing, you’ll discover otherwise!
Remember, this
is a detox period, so, if you find yourself getting unusually tired, it is
perfectly normal. It’s simply your body’s way of telling you it is downloading
the chemicals, sodium and other unhealthy things you’ve been putting in your
body until now. You’ll find your energy picking up in a few days, so, give your
body the rest it is screaming it needs! I’ve noted my changes to this recipe,
by stating what I use/do, or with (*)
You might be tempted to add soy sauce
or some other condiment while cooking this, but, you won’t need it, when you
top it with the Coco Sauce. The parsley and cilantro will give great flavor.
SAUTEED KALE WITH VEGETABLES
Cilantro is
the most used herb in the world,
loved by many global cuisines. It is definitely one you either love or hate. I happen to love
it. And I also use chopped curly parsley and cilantro in the salads used in The
Plan. Nothing like a little cilantro to give Romaine lettuce a kick!
5 TO 6 cups
chopped kale
4 shitake
mushrooms, chopped (I use button or Cremini, ripped apart (about an 8-ounce
package)
¼ med
yellow onion, sliced
2 tsp. olive oil
Herbs of
your choice (I use about ½ a bunch each of curly parsley and cilantro)
2 cloves
fresh garlic, minced*
Heat oil in
large frying pan or Wok, Add garlic, mushrooms and onions, stirring until onions
are opaque. Toss in kale and herbs Sautee until greens are wilted.
Before
starting the following recipe, I open the can of coconut milk. Taking care not
to shake the can, and then separate the cream that has risen to the top from
the milk. (I can see my Caribbean friends cringing at this!!). I prefer sautéing the veggies
in this cream, instead of oil, then mixing the milk in afterwards.
SPICY COCO
1 large
onion, chopped
3 to 4
cloves garlic, chopped
1 tsp each
ground cinnamon, ground black pepper, turmeric, and cumin
1generous
pinch ground cayenne
1 can
coconut milk
Use the
Coconut cream separated from the milk earlier, Use it to sauté the onions and
garlic over medium heat. Once the onions are opaque, add in all the spices.
Stirring constantly, taking care not to burn the garlic or cream. Stir in the
milk. Cook for a few minutes. You will start to smell the spices giving off
their curry-like aroma. Remove to a blender or use your immersion blender to
blend to your desired sauce-like consistency. You can refrigerate in an
airtight container or use right away* Makes about 4 ¼ cup servings.
FLAX GRANOLA
This cereal
may just become your everyday cereal. It also makes a great take-along snack
The healthy fats it contains are touted to improve brain health… it’s a little
messy for kids in the car, but nothing a vacuum cleaner can’t fix!!
Soak 1 CUP
WHOLE FLAX SEEDS in ½ cup water. Stir in a shake or two of cinnamon and a few
grates of whole nutmeg along with a little vanilla. The mixture will become
very gummy. It is here you will think you’ve made some horrendous error. But,
you haven’t. This is perfectly normal. Now spread in a thin layer on a
parchment-lined baking sheet. Bake in preheated 275F oven for 50 minutes,
turning and breaking up frequently. At end of 50 minutes, sprinkle with dried
fruit, nuts and seeds (small handful of each). Bake 10 minutes longer. Cool,
breaking up any large pieces. Transfer to airtight container until needed. Your
granola is now ready to enjoy!
Breakfast: 1 cup flax granola with toppings as
in Day 1.
Lunch: ginger-carrot soup topped with chia
or sunflower seeds
Mixed
greens with ½ diced apple and ¼ avocado; leftover broccoli from Day 1
Snack: (for women) ½ pear with small
handful almonds (Being in the middle of “apple country”, I’ve made my daily
snack ½ apple with almonds).
(For men) 1 pear and small handful
almonds
Dinner :( for women) leftover sautéed Kale
with vegetables with 1cup brown rice and a sprinkle of sunflower or pumpkin
seeds
(For men) leftover sautéed Kale with
Vegetables and 1 ½ cups brown rice and a sprinkle of sunflower or pumpkin seeds
Stay
healthy and safe!
Sandra
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