NAZYSNAZZY, 2022 nasreen04malik@gmail.com @nazysnazzy The 14-21 Day F d of Life Cleanse Embark with me on a journey to inner cleansing, to joyful eating of foods which have not touched death, but only the life of earth. Embark with me on either a 14 or 21 day journey of light eating. Food is more than just fuel for the physical body, its also fuel for the mental and spiritual body. Often we become caught up in everyday tasks and look past what we are putting into our bodies. Eating more processed foods then whole foods leads too many misalignments in the body, and together with the current day lifestyle stressors, we become out of balance with ourselves. The digestive tract works hard every day to process all the food we put into our bodies, giving it a little break from everyday foods such as burgers, take-outs and confectionery treats does wonders to not only the physical body, but also your whole being. There is nothing wrong with eating meat, I am not condoning any form of eating nor praising one as better as the other, but giving yourself a little time to enjoy natures fruit once in a while will do no harm, only good. Just like we take a break from heavy exercise to recover, so the digestive tract too needs a break from heavy eating. Imagine eating foods, which naturally occur in nature, unprocessed, unflavoured, and somewhat ‘untouched’ by all artificial enhancers for a couple weeks or even days, and how that could make you feel. Don’t you think you too could feel lighter? All that you are physically, is an accumulation of that which you have ingested over the years. Your bones, your skin, your brain and everything else, is an accumulation of food. Our bodies are amazing machines which turn food into blood and tissue, give it junk and it has to work even harder, give it life, and it can work more efficiently. Do you want to be an accumulation of fast foods and artificial flavours? Or do you want to be an accumulation of nature? Meat is apart of nature, but most of the time the meat we are eating is not pure anymore, or simply eating too much. Meat also takes up to 72 hours to digest out of the body, whereas fruit takes 3 hours at max. So, give it a try. See how you feel, if you feel great, then great! Carry on for a little longer. If you don’t feel great… this is called change. You will definitely feel change, at first it might be uncomfortable, but change is only possible when we step out of comfort isn’t it? So notice the changes and embrace them, feel them and use this change to power you into the direction you want to. I have included some dairy and eggs as optional additions to some meals, you may chose to leave them out oo if you wish. The ‘vegan’ proteins such as soy/setian/tofu products etc can also be left out. NAZYSNAZZY, 2022 nasreen04malik@gmail.com @nazysnazzy BREAKFAST OPTIONS Breakfast Fruit Oatmeal bowl - 1 small papaya (+- 120g) 1 kiwi fruit or 1/2 dragon fruit or 1/2 pomegranate 1/2 cup of any or mixed berries 20g rolled oats soaked in water, add 1 scoop plant-based or regular whey protein (optional) or soak in plant based or regular milk (Can swop oatmeal for 20g cream of rice / plain puffed rice) - 15-20g mixed or any nuts or nut butter and sprinkle with cinnamon 1-Egg Fruit plate - 1 whole egg (optional) 1 cup cubed papaya/melon or 1/2 banana 1/2 grapefruit / 1 small naartjie / clemengold etc 1/2 cup plain greek yoghurt / plant-based yoghurt (low-fat) 1 Tablespoon mixed seeds and sprinkle of cinnamon Eggs on Toast - 1 or 2 slices rye /sourdough/ciabatta or 2-3 rice cakes (dieters stick to 1 slice rye or 2 rice cakes) 1 - 2 eggs 60g avocado (+- 1/2 small/medium avo) Optional: 1/2 cup mixed sautéed Cherry tomatoes, mushrooms, spinach Simple Yoghurt Bowl - 130g Plain /Greek yoghurt or plant based yoghurt (low fat or fat free) Optional: 1 serving superfood powder mix (maca/spirulina/green mix etc) or 1 serving protein powder 5 strawberries or 1/2 banana 10 nuts or 1 tsp nut butter Super Smoothie - 1 serving protein powder / superfood powder 1 tsp nut nutter 1/2 banana 1/4 avocado 1/2 pear 1/2 tsp cinnamon, pinch of cayenne pepper and pinch of Himalayan salt NAZYSNAZZY, 2022 nasreen04malik@gmail.com - 1 tsp mixed seeds/chia seeds or 1 Tbsp pumpkin seeds @nazysnazzy NAZYSNAZZY, 2022 nasreen04malik@gmail.com @nazysnazzy LUNCH OPTIONS Veg ‘Schnitzel’ & Salad - 1 serving of any meat-alternative protein source (110g vegan schnitzel/110g tofu/setian), or 60g chickpeas/lentils/black beans (strain, drain and rinse all tinned food, otherwise use raw and soak and cook) - 1 cup chopped cucumber - 1 cup chopped celery - Sauce (Ooptional): 1 tablespoon of any sauce of your choice (or make your own using fresh herbs, olive oil and a dash of yoghurt) Legume salad - 1 cup chopped celery 1/3 to 1/2 cup chickpeas/lentils/black beans 4-5 cherry tomatoes, diced 1/2 cup diced english cucumber 1 Tbsp olive oil or 2 Tbsp greek yoghurt as dressing Optional: handful of coriander and pinch of mint leaves, chopped finely lemon juice, salt & pepper to taste, and some fresh chill or pinch of cayenne pepper Fruit Bowl - 2 cups of chopped mixed fruit, or 2 whole fruits of your choice - Optional: 1/2 cup Greek yoghurt or 1/4 cup granola mix sprinkled over fruit, add a pinch of turmeric for some anti-inflammatory magic Avo on Toast - 1/2 avocado (+- 100g) - 2 slices of rye / sourdough / farm style bread or 2-4 rice cakes - Season with cayenne/ turmeric/ sumac /salt and pepper NAZYSNAZZY, 2022 nasreen04malik@gmail.com @nazysnazzy DINNER OPTIONS Eggs & Veg - 2 whole eggs or 1 serving meat-alternative protein source or 60g cooked lentils (cooked in water) - 1 small roasted or steamed sweet potato (+-150g), skin on, OR, 2 cups chopped green veg of your choice - 1 tablespoon sauce of your choice Veg roast Quinoa Salad - 1/4 - 1/2 cup cooked Quinoa (chose less if you want a lower calorie balance) - 2 cups roasted or steamed chopped veg (pumpkin, zucchini, aubergine, mushrooms, peppers, squash, tomatoes, carrots, brussel sprouts, green beans, broccoli etc) - mix and max - Can be served with a drizzle of olive oil and balsamic, and if you’re not too strict on calories, a few olives, and some feta for a Mediterranean style dish. Roast Veg Soup - Roast the following veg together with a light drizzle of olive oil, then blend them all together in a pot with 1 L of water and 1 cube of vegetable stock for a thick warm soup, served with 1 slice of sourdough/rye/ ciabatta. 1 serving is approx 1.5 to 2 cups of soup (depending how much water you add) - Alternatively, you can steam the veg and blend or chop and boil with a tsp of vegetable stock. - 1 large sweet potato & 1 potato - 300g pumpkin/butternut - 4 large carrots - 1/2 head cauliflower - Once roasted/steamed - add 600ml litre of water (with vegetable stock if desired) and blend. If you want a clear broth style soup, add 1 litre or more, and dont blend but chop veg into smaller cubes before cooking. You can also add 200ml of coconut milk and 500ml water to create a creamier soup. serve with a sprinkle of mixed nuts and seeds (+- 1 Tbsp) Squash cups - 1 gem squash (cut in half & steamed) - Fill each squash once cooked with a mix of diced and sautéed cauliflower, chickpeas and pumpkin seeds - Those not on a calorie restricted diet can top with cheese or feta Fruit Dinner - 1 medium papaya, 2 Tablespoons fat free yogurt or cottage cheese filled in the halves , sprinkle with cinnamon and a drizzle of nut butter or 1 tbsp crushed mixed nuts. (or any large fruit of your choice +-150g) NAZYSNAZZY, 2022 nasreen04malik@gmail.com @nazysnazzy Snack options Eat 6 meals a day, No, eat 3 meals a day! No, eat once a day, No, eat when you’re hungry, No, eat only between 10am and 3pm.. nothing is right or wrong, if you create duality with food, you will always be torn between the two and never find balance or peace. It all depends on how it makes you feel. And this you cannot lie to yourself about. If you get a little hungry, try wait 5 minutes before snacking and then see how you feel. If you feel extremely hungry, then have a small snack, or add little more to one of the 3 meals above if you don’t like snacking. But the goal is to give the metabolic system a rest from having to work 24/7. An empty stomach allows the rest of the digestive tract to clean out, and it also creates a very powerful mind to body connection… and sort of detaches ‘emotions and morals’ we as humans have attached to food. - 1 plum/peach and a small handful of nuts Fruit smoothie: 100g fruit, 20g nuts, 50g greek yoghurt, 1 serving protein powder (optional) 1/2 apple with thinly spread peanut butter / almond butter (1 tsp) green-tea without milk, you can add 1/2 tsp honey or a bit of sweetener if needed Coffee/Tea with no more than 80ml of milk (plant milk or regular) per serving. Try not exceed 300ml of milk a day. - Fruit juices are great when they are unsweetened and in pure form. 1 serving (250ml) a day is ok. Dilute them with water if you’d like to have 2 or more servings a day. - Reduce or stop your intake of all carbonated drinks for this period
