Get Clean this 2015! DETOX MEAL PLAN

A lot of us are motivated at the beginning of the year to make some big changes in our lives.  Some of our vow every year to “get healthy” or “read more” or “remember people’s names”.  While planning to be better and get healthier is great in theory, unless you have specific actions/steps you will take to follow through on these plans, chances are you’ll soon return to your usual life, resolutions abandoned, only to make the same empty promises 365 days later.

So this year, if you are TRULY motivated to take action for your health, contact me about my Wellness Programs which are simple and effective. (wellandbalanced@gmail.com)

And in the meantime, if you want to kick off your year CLEAN, join us for the

Detox Meal Plan Challenge
Many of us have a few extra lbs to shed and most of us could stand to
clean up our diet.

I’ve created the following Detox Meal Plan Challenge to Get Clean in 2015!
this Spring. It consists of a toxin-free, dairy-free, alcohol-free,
caffiene-free, gluten-free, low-fat, low-carb, alkaline, vegetarian,
vegan, macrobiotic, kosher, REAL FOOD diet.  So all are welcome! And,
it’s as easy as easy as 1, 2, 3!

The Goal is to maintain it for 7, 14, 21 or 31 days…

EACH DAY YOU CAN CONSUME
1 of following smoothies:

3 Tbsp almond butter
1 cup almond milk
1/2 banana
1 cup spinach
(1 tsp maca powder)
(1 Tbsp chia seeds)

add ice and blend all ingredients

1 cucumber
1 clementine
1 celery stalk
1/2 cup water
1/2 cup frozen pineapple
(1/4 tsp cayenne)
(3 large basil leaves)

add ice and blend all ingredients

1 cup frozen berries
1 cup almond milk
1 zucchini
1 cup kale or spinach
(1 tsp cinnamon)
(1 Tbsp honey)

add ice and blend all ingredients

2 of following:
sweet potato* (technically unless you eat it raw or slow cook it at
less than 116 degrees, it’s not macrobiotic)
apple
orange
1 cup berries
1 cup carrots
1 cup cucumbers
1 red, yellow, or green pepper
salad containing any organic greens and only foods you see on this page (dressing
must be olive oil  and freshly squeezed lemon juice +/- grated ginger
and /or grated onion)

3 of following proteins:
avocado
hard boiled egg* * (animal product)
1/2 cup walnuts, almonds or sunflower seeds
1 cup beans

2 Tbsp almond butter
Beverages (at least 100 ounces):
water
green hot tea

RECIPE: Grab and Go Gluten-Free Granola Bars

granola bars

How many of you would like something healthy and delicious that you can grab on the go, that doesn’t have a ton of sugar AND doesn’t cost $2.00 a bar?

These delicious energy-packing granola bars are great for a breakfast bite, a hike, a quick nibble, or crumbled over your granola.

You can add dried fruit , coconut, or, if you want a chocolate fix, add cacao powder or chocolate chips!

In a food processor combine:

6 – 8 Dates, pitted

1/2 cup Rolled oats (not instant oatmeal; the slow cook kind, mine were trader Joes organic, all natural and naturally gluten-free)

1/2 cup sunflower seeds (don’t use the ones with chemicals and preservatives in them, just plain sunflower seeds– salted ok)
I actually used just under 1/2 c sunflower seeds and through in some chia seeds to complete the 1/2 cup, which is tastier and more healthy, you could also throw in some flax seeds or coconut
2 heaping Tbsp of all-natural Almond butter 
5 dashes cinnamon (around 1/2 Tbsp or 1-2 tsp, because I love cinnamon, and it’s super good for you, and smells delicious!)
pinch of sea salt
Spread in to glass, container with sealable lid.  You could cut them in to cubes and wrap in wax paper so they are ready to grab on the go, but I usually store them in the fridge, and cut in to small cubes when I need a quick, healthy, nutritious snack!

RECIPE: Walnut Clusters

I used to hit the McDonalds drive thru for a large McFlurry when I had a hankering for something sweet.  Thankfully now that I actually care about the quality of food I eat, I have a different approach.  Don’t get me wrong, I still have to feed the ole’ sweet tooth, so I’ve gotten in the habit of just whipping up desserts from the healthy, all-natural foods I keep at home.
I whipped these up when we had friends over for a cookout and the girls were emailing me for a recipe.  As usual, I hadn’t measured anything out, I just eyeball these concoctions; so adjust as your see fit!
walnut cluster
In a medium-sized bowl combine:
~1/2 cup almond butter
handful of walnuts
3 shakes of cinnamon
pinch of sea salt and
~1-2 Tbsp honey
Stir up and freeze on wax paper for 15 minutes, or keep ’em in the freezer (if they don’t get eaten!)
I made a 2nd batch dipped in melted dark chocolate, which was an even bigger hit. Oh yeah!!!!

RECIPE: Super Power Bars

PowerBar ingredientsOkay boys and girls, how’s your healthy new year coming along!?!  Have you added or increased your exercise routine? Are you putting healthy, chemical free foods in your body? I hope so!

 If you, like me, need something quick and convenient to grab on the go but are tired of paying for ‘bars’ that are loaded with sugar– If you are looking for something healthy, protein rich, and low-sugar that could be breakfast, a snack, or the perfect nibble during endurance exercising, well look no further!

In a food processor combine:

1 cup walnuts
1 cup dates (~8 dates, make sure you remove the pits and chop dates up, your mixer will thank you)
1 Tbsp chia seeds
1 Tbsp flax seeds
1 Tbsp coconut sugar (or sweetener of choice honey, maple syrup, stevia)
2 Tbsp almond butter

Scoop out of mixer and spread into a small (preferably glass) container.

Cut into small blocks or bars.

I leave my Super Power Bars in the container in the fridge, but you could wrap them individually in wax paper ahead of time so they are easier to grab and go.