The Rules - What to avoid
Grains - quinoa, rice, oats, breads, pastas, pastries
Dairy - traditional dairy products like milk, yogurt, cheese, cottage cheese
Alcohol - wine, beer, ciders, hard liquor
What you CAN Eat
Protein - Beef, Chicken, Goat Milk, Soaked Beans/Lentils, Fish/Seafood
Carbs - Root Vegetables, Green Vegetables, Other Vegetables, Fruit
Fats - Nuts/Seeds, Oils, Avocados, Dark Chocolate, Eggs
Find a full grocery list below!
STEPS FOR SUCCESS
Step 1 - Prepare your mindset
This will be challenging. There will be times you cannot resist that scone at Sidewalk Citizen, times there is no “cleanse approved” food available and times when you just say “Fuck It”. All of those situations are normal and inevitably will happen at some point. However it is not about whether or not they will occur but more so, how will you react, how will you plan ahead and how will you learn to set yourself up for success next time. In order to successfully complete this challenge - without going crazy, hungry or on a carb craving binge - follow these simple steps to prepare your mindset and enter into the challenge ready for action!
Have some self compassion. Picture this: Your Dad recently went to the doctor and found out he’s got to cut back on those post-work beers. He’s used to having one EVERY day, it’s his way of managing stress, relaxing and celebrating a job well done. Five days after his visit to the doctor he breaks down and indulges in a drink. What do you say to him? Likely something about how it’s okay. How this is a big change for him and that next time maybe he can try out the new ginger-lemon tea you bought instead. Treat yourself like you would treat your loved ones! With compassion, care and a growth mindset.
Plan for success, especially because grains, dairy and alcohol are everywhere you’ll have to be on your A-game to make this work. So ensure you put aside at least one day to grocery shop, meal prep and plan for your upcoming week. Got a work meeting where you know they’ll serve sandwiches? Prep your Salmon salad made from last night’s leftovers before you jet to work in the morning, or ask to order from Wise & Wright or Freshii, where you can get a grain-free option.
Gather your support crew. Just like how crushing out a tough 6 minute endurance run on the SkillMill is better with friends cheering you on, so is embarking on a 30 Day Cleanse. Lean on myself, the other CrushCamp coaches and most of all your wolfpack! Use the Facebook page to post questions, your fave recipes, challenges and successes. Guaranteed if you have a question about what to sub your favourite quinoa salad with, others will too. You might be struggling with your daily latte outing, and someone will have a tip to share that helped them break a similar habit.
Step 2 - Prepare your kitchen
Purge all non-compliant foods - either donate them, hide them in an out-of-sight cupboard
Fridge: butter, milk, coffee cream, cow milk cheese, yogurt, alcohol, creamy salad dressing
Pantry: crackers, chips, tortillas, breads, pastas, rice, quinoa, alcohol, milk chocolate, popcorn, whey protein, cookies, oats.
Make a grocery list of the staple foods you need to replace the purged items. Here are some quick and easy swaps:
Coffee cream - soy or almond creamer
Quinoa → lentils, beans, or sweet potato
Booze → sparkling water with citrus or kombucha, or try Seedlips alcohol-free gin + soda (get it at Vine Arts)
Greek yogurt → almond or coconut yogurt
Cheese → goat cheese (soft or feta)
Chips, crackers, popcorn → nuts, roasted chickpeas, raw veggies with guacamole or hummus
Butter → coconut oil, olive oil, or vegan spread
Breads and pastries → sweet potato
Noodles / pasta → zucchini noodles
Rice → cauliflower rice
Milk chocolate → dark chocolate
Step 3 - Prepare your new routine (grocery list & meal prep guide)
Here are some resources to get you started. Have specific questions or ideas? Hop in our Facebook Community to share