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We are so excited to be launching the Sixth Annual Food Lover’s Cleanse on January 2. We hope you will join us as we get back in the kitchen, making delicious, satisfying, food with vibrant unprocessed ingredients like whole grains, healthy seafood, and winter’s best produce. We think the all new menu gives you an incredible range of flavors. Now, don’t worry, the cleanse isn’t getting started today. But we know it’s a busy time of year, and we thought it might be helpful to have some key planning elements a bit earlier this year. So here are links to a Cleanse calendar, a printable shopping list, a one-page overview of the menu for all two weeks, and a printable PDF of all this year’s recipes. You can get some of your pantry shopping done in between making holiday gift returns and picking up some bubbly for New Year’s Eve. You’ll also find dietary guidelines below, prepared by registered nutritionist Marissa Lippert. We’ll meet here again on January 2, when the cleanse begins. We can’t wait to see how you do with this year’s program: please post pictures of your healthy meals on Instagram or Twitter using the hashtag #BAcleanse. And feel free to ask me questions @saradickerman anytime. 1. Alcohol. Aim not to have more than four drinks per week. Have courage, it’s only for two weeks! If you love a good drink like Sara and I do, look to wine, bubbly, or something you can sip on the rocks to keep calories in check. 2. Water. Drink at least two liters per day, seriously. Boost your water with sliced citrus, cucumber, mint, or fresh fruit if you’d like. Water helps keep your digestive moving and will brighten up your skin and energy levels. For an extra detoxifying and digestive jumpstart, begin each morning with a cup of hot water and half a lemon (it’s one of our favorite best kept secrets that really works). 3. Greens, Vegetables, and Fruits. For a cleansing, detoxifying kick, you’ll notice that we incorporate at least one salad per day (greens or a mix of raw vegetables/fruits) into the FLC’s plan. Along with that, work to incorporate fruit and/or vegetables into most meals. They should be the majority of everything you eat day in, day out. Half a plate, or half of your meal as fruit/veg is the golden ticket. 4. Refined Bread and Pasta. Reach for other sources of whole grains and complex carbs, most of which are gluten-free or low-gluten like quinoa, farro, barley, red rice, black rice, winter squashes, sweet potatoes, oats, soba noodles, beans, and lentils. We love pasta and bread, but give your system a break for two weeks and try out some energy and nutrient-packed grains. 5. Healthy Fats. Healthy fats help boot toxins; are anti-inflammatory; maintain satiety; and boost mood, digestion, and heart-health. They pack a lot into a small package, so you don’t need much. You’ll notice good fats like avocado, walnuts, pistachios, coconut, tahini, nut butters and nut milks, olive oil, and wild sources of oily fish (salmon, artic char, mahi mahi, mackerel, etc). 6. Dairy. Drop it—aside from yogurt/kefir—to give your digestive system a break. (But if you sneak a drop of milk into coffee or tea, we won’t tell anyone.) 7. Meat. Choose one day a week (or more) to avoid meat or any source of animal protein. Go vegetarian or pescetarian for a day. It’s easier than you think. 8. Sugar and Sweeteners. Choose more natural sources of sweeteners like maple syrup, agave nectar, honey, fresh jams, and fruit compotes. Lay low on sweets and refined sugars. For two weeks, you’ll feel a shift and energy boost when focusing on fresh fruit and dark chocolate. 9. Coffee and Tea. If you simply can’t give up your morning coffee, we understand (and you’re still getting a nice boost of antioxidants). Try to keep it to one cup, low on the added sugar. After one cup of coffee, swap it for any type of unsweetened tea throughout the day: black, green, white, or herbal. All are good sources of antioxidants and can give you that nice afternoon lift you might be looking for. 10. Meal and Snack Timing. Don’t skip meals and aim to eat every 3-4 hours to keep your metabolism revved up! 11. Portions. Below is a quick cheat sheet for portion sizes. When in doubt, take a look at your fist and that’s a good eyeball serving size. Double it for vegetables and salads! •Protein: Size of your fist (about 3-4 ounces for women, 6 ounces for men). •Grains and pasta: Grains: ½ to 1 ½ cups cooked; pasta: 1 to 2 cups cooked. Go a little smaller if you’re a petite female, a little larger if you’re a guy or if you’re extremely active. •Potatoes and other starchy vegetables/winter squashes: One portion is about the size of your fist (yup, love that fist!) •Veggies and salads: They should be at least 1/2 of your plate most of the time! •Treats and desserts: Keep ‘em small. •Fresh fruit: 1 serving = 1 piece whole or about 1 cup sliced. •Dried fruit: ¼ cup or less (like 2-3 dates, apricots or figs). •Nuts: 1 good handful (about 20). •Yogurt/kefir etc: About 4-6 ounces per serving. •Vinaigrette/dressings: 1-2 tablespoons per serving. •Olive oil: Stick with moderate amounts for cooking/drizzling. •Avocado: ¼-⅓ avocado is a serving for most women; ½ avocado is a serving for most men.
