Ready Action Plan for Detox

Ready, Set, Action Plan: Weekend Prep Days

Start by Sipping Water

Starting a detox isn't easy, especially not first thing after holiday celebrations. That's why we've got two bonus days of Action Plan prep built into the calendar: Over the weekend (January 1 and 2), use these tips to prepare for your 28-day plan.

On Saturday before your plan begins, start your day with hot water and fresh lemon juice. This can aid in the detoxification process you'll be following in the coming week. Make sure to drink at least 8 glasses of water a day. If you're a coffee drinker, start to wean off; swap one cup out for green or white tea.


Step 2
Check Out Your Kitchen

What foods can you share, give away, or toss that aren't part of the plan? (Hint: Most processed foods fall into this category.) What foods will tempt you and make it hard for you to stick to the plan (read: candy, cookies, soda)?

How fresh are your cooking oils and spices? If you don't remember when you purchased them, now's a good time to upgrade to fresher, healthier options. Remember, these changes aren't just for the next four weeks, but will hopefully become healthy habits for life.

Step 3
Shop for Food

Block out at least an hour (you don't want to be rushed) today to go to the grocery store with your Action Plan shopping list and purchase the things you'll want to have on hand, such as fresh fruits and vegetables, extra virgin olive oil, and organic, lean proteins. Because you'll be emphasizing fresh foods, you only need to shop for a few days at a time. Print the Shopping Lists



Step 4
Get the Right Gear


In the coming weeks, you'll be challenging yourself with new strength training and cardiovascular exercises. Our routines are perfect for beginners and don't require any technical equipment, but you should have clothing you feel comfortable moving around in, and a decent pair of sneakers.

Unless you plan on sticking to the treadmill all month, a few outfits you can wear on chilly winter walks and jogs will come in handy, as well. A pair of three- to five-pound hand weights is used for some Action Plan moves, or you can use full water bottles. Read More: The Best Walking Shoes


Step 5
Find an At-Home Sanctuary


Size up your home and select a quiet space that feels ideal for practicing meditation, yoga, deep breathing, and other stress-reducing techniques.

If you can't give up an entire room to a stress-relief practice, try making one corner more peaceful by setting up cushions, candles, and other objects that bring you comfort and calm.


Step 6
Cut Out More Caffeine


On Sunday -- the second and final day of detox prep -- go a little further and swap out another cup of coffee for herbal or green tea. Take notice of (and start to avoid) other sources of caffeine in your diet, such as soda and chocolate. Trust us, this will help transition you into the no-caffeine zone ahead!


Step 7
Think Ahead


When it comes to doing the Whole Living Action Plan, a little prep goes a long way. Don't let yourself get caught with no detox-friendly foods on hand and ready to eat.

Cook up some brown rice to keep in the fridge for meals, wash and ready fruits and veggies, and keep some nuts on hand for when you get hungry.


Step 8
Share the News


How public you are with the fact that you're doing this plan is up to you. Some people choose to keep it quiet, while others want to shout it from the rooftops. Decide who you will tell (sister, husband, colleague) and ask yourself why: Is it to enlist support and invite others to join you? To ask their approval? Remember, the decision to change your life is yours, but having the loving support of those you trust will help. And if you want to share it with even more people, blog about your experience with us!


Step 9
Reflect


Do some thinking and writing about what you want most out of this plan: Is it to lose weight? Reduce stress? Whether you're looking to pick up some healthy habits or overhaul mind and body, it's a good idea to know what your intention is -- it'll make you that much more likely to achieve it.

Step 10
Get Some Sleep


Starting a new health regimen (let alone a detox) is hard to do when you're tired. Make sure you get plenty of shut-eye tonight; maybe even take a delicious midday nap. Tomorrow's the first day of the rest of your life!

Read more at Wholeliving.com: Whole Living Action Plan 2011, Week 1: Pare Down and Purify

Week 1 Detox Grocery List

This list contains everything you need to make the 14 daily recipes from Weeks 1 and 2 of the Whole Living Action Plan; these are also the core ingredients of a cleansing detox meal plan free of common allergens and processed foods.

The following ingredients will make only the one featured recipe for each day. Refer to the Detox Dos and Don'ts list and the additional options in the Detox Recipes gallery for help choosing more foods and supplementing your shopping list.

(For Weeks 3 and 4, you have more freedom with what you can eat and are encouraged to create your own healthy meal plan.)

Week 1

Animal Protein
Boneless, skinless chicken breast, 8 oz.
Wild skinless salmon fillets, 4 6-oz.

Produce
Baby arugula, 3 cups (11/2 oz.)
Collard leaves, 1 cup
Baby bok choy, 2 heads
Red cabbage, 1 small head
Shiitake mushrooms, 2 oz. (about 4)
Carrots, 2 medium
Celery, 1 stalk
Scallion, 1
Golden or red beets, 1 pound (about 6 medium)
Sweet potato, 1 large
Red onions, 2 medium
Yellow onion, 1/2
Garlic 1 clove
Fresh ginger, 1 3-inch piece
Fruit, such as mango, grapes, plums, and citrus, 4 cups sliced
Avocado, 1
Lime, 1
Lemon, 1
Fresh mint, 1/4 cup chopped, plus leaves for garnish
Fresh cilantro, 2 tablespoons chopped, plus leaves for garnish

Frozen Items
Frozen mixed berries, 2 cups (9 oz.)

Grains, Legumes, and Seeds
Millet, 1/4 cup
Black beans, one 15-oz. can
Dried lentils (such as French green or black beluga), 6 oz. (3/4 cup)
Green lentils, 1 cup
Sunflower seeds, 2 tablespoons

Pantry Items
Low-sodium chicken stock, 4 cups
Pomegranate juice, 1 cup unsweetened
Almond butter, 1/2 cup
Applesauce, 1/2 cup unsweetened
Coconut flakes, 1/4 cup unsweetened
Tahini, 1/4 cup
Honey, 1 tablespoon plus 2 teaspoons
Extra-virgin olive oil, 6 tablespoons plus 2 teaspoons
Apple-cider vinegar, 3 tablespoons
Red-wine vinegar, 2 tablespoons

Dried Herbs and Spices
Bay leaf, 1
Coriander seeds, 11/2 teaspoons whole seeds or 1 teaspoon ground
Freshly ground black pepper
Coarse salt

From Whole Living

Read more at Wholeliving.com: Action Plan Shopping Lists: Weeks 1 and 2

Millet Bowl with Black Beans and Vegetables

Millet Bowl with Black Beans and Vegetables

Want more menu options? These recipes have all been approved for Week 1 of the 2011 Whole Living Action Plan mini-meal detox: They contain no dairy, gluten, corn, soy, peanuts, preservatives, or processed sugars -- and they're tested in our Whole Living kitchen, so we know they taste good, too. Make sure your animal protein is organic and hormone-free, or choose from our vegetarian options.

This hearty meal is full of clean, flavorful ingredients. With no gluten, dairy, soy, meat, or added sugar, it's the perfect detox food. Fresh ginger and apple cider vinegar lend plenty of flavor to this nutrient-rich bowl of millet, black beans, shiitake mushrooms, and bok choy.

This hearty meal is full of clean, flavorful ingredients. With no gluten, dairy, soy, meat, or added sugar, it's the perfect detox food.

Ingredients

Serves 2

• MILLET
• 1/4 cup millet
• One 15-ounce can black beans, drained and rinsed
• 2 tablespoons minced fresh ginger
• Kosher salt
• 1 cup water
• VEGETABLES
• 4 shiitake mushrooms (2 ounces), sliced 1/4 inch thick
• 1 medium carrot, peeled and cut into 1/4-inch-thick rounds
• 2 baby bok choy, halved
• 1/2 cup shredded red cabbage
• 1 scallion, thinly sliced
• Freshly ground black pepper
• 2 tablespoons toasted sunflower seeds
• DRESSING
• 3 tablespoons extra-virgin olive oil
• 3 tablespoons apple-cider vinegar

Directions

1. Place millet, black beans, and ginger in a small saucepan. Add 1/2 teaspoon salt and water. Bring to a boil, stir once, then reduce heat and simmer, covered, for 25 minutes. Allow to rest for 10 minutes, then fluff with a fork.
2. Steam shiitakes in a steamer over boiling water, covered, for 3 minutes. Add carrots and bok choy and steam 4 to 6 minutes more. Remove steamer from heat.
3. In a small bowl, whisk together oil and vinegar to make dressing. Season with a dash of salt.
4. Transfer millet to bowls and garnish with steamed and remaining raw vegetables. Season to taste with salt and pepper. Pour dressing over top and sprinkle with sunflower seeds.

Read more at Wholeliving.com: Millet Bowl with Black Beans and Vegetables

Action Plan, Week 1: Detox Recipes Applesauce-Sweetened Tahini over Fresh Fruit

Applesauce-Sweetened Tahini over Fresh Fruit

This fruit salad, perfect for any time of day, gets a bit of added sweetness from honey and toasted coconut. Tahini and coconut give classic fruit salad an exotic twist. Mango, grapes, and citrus fruit work well here, but you can also use any fruit that's in season.

Ingredients

Serves 4

• 1/4 cup tahini
• 1/2 cup unsweetened applesauce
• 1 tablespoon honey
• 2 tablespoons water
• 4 cups sliced fruit, such as mango, black grapes, plums, and citrus
• 1/4 cup toasted, unsweetened coconut flakes

Directions

1. Combine tahini, applesauce, honey, and water in a food processor. Pulse until smooth. Arrange fruit in serving bowls. Drizzle with tahini sauce and top with toasted coconut.

Lentils with Ginger, Golden Beets, and Herbs

http://www.wholeliving.com/photogallery/action-plan-week-1-recipes#slide_3

Lentils with Ginger, Golden Beets, and Herbs

Lentils are enlivened by coriander, ginger, mint, and cilantro. Sweet beets add lots of minerals. This meal should make about six servings, so portion it out right away to avoid overeating. Lentils are enlivened by coriander, ginger, mint, and cilantro. Sweet beets add lots of minerals.

Ingredients

Serves 6

• 1 pound (about 6 medium) trimmed golden or red beets
• 1/2 cup water
• 1 teaspoon coarse salt
• 1 tablespoon plus 1 teaspoon extra-virgin olive oil
• 3/4 cup (6 ounces) dried lentils, such as French green or black beluga
• 6 thin slices fresh ginger plus 1 teaspoon finely grated
• 1/4 medium red onion, finely diced (1/2 cup)
• 2 tablespoons red-wine vinegar
• 2 teaspoons honey
• 1 1/2 teaspoons whole coriander seeds, toasted and ground, or 1 teaspoon ground
• Freshly ground pepper
• 1/4 cup coarsely chopped fresh mint, plus leaves for garnish
• 2 tablespoons coarsely chopped fresh cilantro, plus leaves for garnish

Directions

1. Preheat oven to 375 degrees. Place beets, water, and 1/4 teaspoon salt in a baking dish. Cover with parchment, then foil, and bake until beets are tender when pierced with the tip of a small knife, 45 to 55 minutes. Let stand until cool enough to handle. Peel and quarter beets, and place in a small bowl. Toss with 1 teaspoon oil.
2. Combine lentils and sliced ginger in a medium saucepan, and cover with water by 2 inches. Bring to a boil. Reduce heat, and simmer gently. Cook, stirring occasionally, until lentils are tender, about 20 minutes. Drain; discard ginger. Transfer to a large bowl, and stir in 1/2 teaspoon salt.
3. Combine remaining teaspoon salt and the grated ginger, onion, vinegar, and honey, and let stand for 15 minutes. Whisk in remaining tablespoon oil and the coriander. Pour over lentils, and toss to coat. Season with pepper. Stir in chopped mint and cilantro. Arrange beet wedges on top of lentils. Garnish with herbs, and serve immediately.

Read more at Wholeliving.com: Lentils with Ginger, Golden Beets, and Herbs

Almond Chicken Soup

http://www.wholeliving.com/recipe/almond-chicken-soup-with-sweet-potato-collards-and-ginger?backto=true&backtourl=/photogallery/action-plan-week-1-recipes#slide_4

Almond Chicken Soup with Sweet Potato, Collards, and Ginger

Sweet potato and almond butter give this soup a creamy, decadent texture. Sweet potato and almond butter give this soup a creamy, decadent texture.

Ingredients

Serves 4

• 4 cups chicken stock
• 1/2 yellow onion, diced
• 1 minced garlic clove
• 1 large sweet potato, peeled and diced (2 cups)
• 8 ounces boneless, skinless chicken breast, cut into 1-inch pieces
• 1/2 cup smooth almond butter
• 1 cup collard leaves, coarsely chopped
• 2 tablespoons minced fresh ginger
• Coarse salt and freshly ground black pepper
• 1 lime, cut into wedges

Directions

1. Combine the stock, onion, garlic, and sweet potato in a stockpot and bring to a boil. Reduce the heat to a simmer and add the chicken, then cover and simmer for 20 minutes.
2. In a small bowl, whisk together the almond butter and 1/2 cup of the soup mixture into a thick paste. Add the collard leaves and ginger to the soup and bring to a boil, then reduce the heat and simmer, covered, for 5 minutes. Stir in the almond butter paste. Season with salt and pepper.
3. Ladle the soup into bowls, and squeeze with lime wedge.
   

Read more at Wholeliving.com: Almond Chicken Soup with Sweet Potato, Collards, and Ginger

Read more at Wholeliving.com: Whole Living Action Plan 2011 -- Food and Recipes -- 28-Day Challenge

Avocado and Lime

Avocado and Lime

• 

Halve or quarter a small avocado and remove pit. Drizzle with 1 teaspoon of your highest-quality olive oil and sprinkle with coarse salt and fresh pepper to taste. Spark with a squeeze of fresh lime.

Read more at Wholeliving.com: Whole Living Action Plan 2011 -- Food and Recipes -- 28-Day Challenge