Shakeology 3-Day Cleanse

Shakeology 3-Day Cleanse

Thanksgiving is right around the corner! The day you appreciate and are grateful for your family and friends. This does not involve portion control. Portion control is not a factor in the next few days either because you are blessed with more time with leftovers!

The downside is how you feel like afterwards, an actual stuffed turkey! 

In order to help you, I have a 3 Day Shakeology Cleanse that is perfect to get rid of the post Thanksgiving bloat!

To order your 3 Day Shakeology Cleanse  or inquire about Shakeology flavor, email me here

 


The Results & What to Expect

Positive results

  • Weight loss
  • Reduced belly bloat
  • Renewed energy
  • Breakthrough plateau, boost metabolism

Potential negatives to be aware of

  • Headaches/light headedness
  • Lack of energy
  • Hunger
  • No weight loss – measure inches instead

How to modify

  • If light-headed, ease up on exercise or add small snacks (e.g., 5 almonds or ½ banana)
  • You may substitute or add in a PROTIEN shake as snack: I recommend Plant Protein (Rice or Pea)


Things to be Aware of

Potential negative experiences

  • Already discussed

Medical/legal points to be aware of

  • Never promise specific results
  • Remember, everyone’s body is different and will have different reactions
  • Listen to your body!
  • If you have an adverse reaction, they should stop
  • If you have any questions or concerns or unique medical conditions, you should always consult their doctor


FAQ

How many calories per day? Is that too little?

  • 800-1100 calories per day – you can add calories to fit your size and level

How often can I do the cleanse?

  • Ideally you should do it once per quarter (every 3 months)
  • ▪As the seasons change
  • ▪Before starting a new workout program
  • ▪When you feel you need help breaking through a plateau

Should/Can I still do my workouts during the cleanse?

  • Depends on the individual
  • You’ll have less energy than normal so maybe during a recovery weak
  • Try not to do in the middle of P90x or Insanity

Can I do a 1-day or a 2-day cleanse instead of 3-days?

  • Yes! Some people will see results with 1 or 2 days
  • Wouldn’t recommend going more than 3 days at a time

Should/Can I take other supplements during the Cleanse?

  • (Omega-3, etc.): not necessary but won’t harm either.


The Basics Are As Follows 

 3 SHAKEOLOGY Shakes a day
2 Cups of Green Tea a Day
1 piece of fruit a day
1 salad for dinner 

Only white grilled protein in salad (Chicken or Fish is best)

NO:
DAIRY, or EXTRA SUGARS & ADDITIVES for maximum results
Only Low Fat Dressings.


3 Day Meal Plan

You will REPEAT the following meals listed below all 3 Days

1 cup of green tea
*I use Triple Leaf Detox Tea

 

BREAKFAST:
1 scoop of Shakeology: 140 calories
½ cup of fruit (60-90 calories)-optional
add ice
8-10 oz of water

SNACK (85 calories)
1 piece of fruit
*Great options are apples, pears, oranges, bananas, mango, etc

LUNCH:
1 scoop of Shakeology: 140 calories
Add ice
8-10 oz of water

1 cup of green tea

SNACK: (either snack here or after dinner one or the other)
1 scoop of Shakeology: 140 calories
1 Tbsp Flax Seed Powder.
1 Tbsp Chia Seed Powder
Add ice
8-10 oz of water 

DINNER: (340 calories)
2 cups Salad Greens
Grilled white fish or poultry
1 Tbsp Dressing

SNACK:(either snack here or after dinner one or the other)
1 scoop of Shakeology: 140 calories
1 Tbsp Flax Seed Powder
1 Tbsp Chia Seed Powder
Add ice
8-10 oz of water

 

IMPORTANT NOTES: 

You may substitute or add in a PROTIEN shake as snack 

I recommend Plant Protein (Rice or Pea) 

Nuts can be used throughout the day as a snack 

Don’t forget, to order your 3 Day Shakeology Cleanse  or inquire about Shakeology flavor, email me here

 

Pumpkin Pie With Whole Wheat Crust

Pumpkin Pie With Whole Wheat Crust

This healthier pumpkin pie recipe includes pumpkin puree, evaporated nonfat milk, maple syrup (or raw honey) for sweetness, and a whole-wheat crust. It will wow all your guests over the holiday!

Ingredients for Pie Crust

  • 1 (15 oz. can) pumpkin puree
  • 2 large eggs, lightly beaten
  • 1 tsp pure vanilla extract
  • ¼ cup maple syrup (or raw honey)
  • ½ tsp ground cinnamon
  • ¼ tsp ground nutmeg
  • ¼ tsp sea salt
  • ⅔ cup evaporated nonfat milk

Ingredients for Pie

  • 1 cup quick-cooking old-fashioned oats
  • 1 cup whole-wheat flour
  • ¼ cup ground raw almonds
  • 1 Tbsp maple syrup (or raw honey)
  • ¼ tsp sea salt
  • 3 Tbsp coconut oil
  • 1 Tbsp water

Instructions for Pie Crust

  1. Preheat oven to 425° F.
  2. Combine oats, flour, almonds, maple syrup, and salt in a medium mixing bowl; mix well.
  3. Add oil to oat mixture; mix well.  If needed, add water to hold mixture together.
  4. Press into 9-inch pie pan.  Bake for 8 to 10 minutes, or until light brown.

Instructions for Pie

  1.  Reduce oven temperature to 350° F.
  2. Combine pumpkin, eggs, vanilla, and maple syrup in a medium bowl; mix well.
  3. Add cinnamon, nutmeg, salt, and milk until just blended.
  4. Pour pumpkin mixture into prepared pie crust.  Bake for 45 to 60 minutes or until knife inserted in the center comes out clean.

Butternut Squash Mac And Cheese

Butternut Squash Mac And Cheese

Mac and Cheese is a staple at Thanksgiving for many! Try this healthy but tasty alternate

Instructions

  • 1 lb. dry whole-wheat macaroni
  • 1 tsp. olive oil
  • 1 medium onion, chopped
  • 2 medium red bell peppers, chopped
  • 3 cups cubed butternut squash
  • 1¾ cups low-sodium organic chicken broth
  • 1 cup low-fat (1%) milk
  • 2 Tbsp. low-fat (1%) plain Greek yogurt
  • 1 cup shredded Gruyere (or Swiss) cheese
  • 1 cup shredded sharp cheddar cheese
  • Sea salt and ground black pepper (to taste; optional)
  • Nonstick cooking spray
  • Finely chopped fresh parsley (for garnish; optional)

Instructions

  1. Preheat oven to 375° F.
  2. Cook macaroni according to package directions. Drain and set aside.
  3. Heat oil in large nonstick skillet over medium-high heat.
  4. Add onion and bell peppers; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. Set aside.
  5. Combine squash, broth, and milk in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to medium; gently boil for 22 to 25 minutes, or until squash is tender.
  6. Place squash mixture in a blender or food processor; cover with lid and kitchen towel. Blend until smooth.
  7. Combine squash mixture, macaroni, onion mixture, yogurt, and cheeses. Season with salt and pepper if desired; mix well.
  8. Place macaroni mixture in a 13 x 9-inch ceramic or glass baking dish that has been coated with spray. Bake for 25 to 30 minutes, or until sauce is bubbling.
  9. Garnish with parsley if desired.

Blue Cheese, Pear, And Spinach Mason Jar Salad

Blue Cheese, Pear, And Spinach Mason Jar Salad

This salad is a great mixture of sweet and savory flavors that wow your taste buds right away!

Ingredients

  • 4 cups water
  • 1/2 tsp. sea salt or Himalayan salt, divided use
  • 2 medium pears, cored, thinly sliced
  • 1/2 cup sherry wine vinegar
  • 4 tsp. extra-virgin olive oil
  • 1/4 tsp. ground black pepper
  • 1/2 cup fresh pomegranate seeds
  • 3 Tbsp. toasted pecan pieces
  • 8 cups baby spinach
  • 2 Tbsp. crumbled blue cheese (or feta cheese

Instructions

  1. Combine water and 1/4 tsp. salt in a medium bowl; mix to dissolve salt.
  2. Submerge pear slices in water. Let sit for 5 minutes; drain water. Set aside.
  3. While pear is sitting, combine vinegar, oil, remaining 1/4 tsp. salt, and pepper in a small bowl; whisk to blend.
  4. Evenly layer pears, pomegranate, pecans, spinach, and blue cheese on top of dressing in jars.
  5. Serve immediately or cover and refrigerate for up to 2 days. Shake before serving.