The number one thing to keep in mind throughout these first few weeks is that you have spent the past forty days retraining your mind and body - there is no need to go back to where you came from! You have a fresh start! You've probably noticed that as your body has detoxed, your cravings have gone way down - you will begin to feel so refreshed just from eating whole, organic foods in the following weeks ahead. The best way to break an extended fast is to start off with fresh, organic, raw fruits & veggies.
I make a fruit salad that both Jenna and I absolutely love (recipe below). So, on the first day, I made a big batch and put it in an ultra vac to keep for the week. We add a little chopped almond or walnut and sprinkle on some organic granola and we have used it for breakfast and snacks throughout the week. For veggies, we bought all kinds of raw veggies: lettuce, spinach, cucumbers, tomatoes, red onions, & carrots and have had this as a small salad for lunch. The sky is the limit - any type of vegetable you like. At dinnertime, we have some frozen organic veggies that we cook in our waterless cookware. For snacks, we have the fruit salad above or 1 slice of whole wheat organic bread with 1 TBSP all natural peanut butter w/ organic wildflower honey - so yummy (I've been eating this before we go work out and it's just what I need for a boost of energy to get me through it!).
It's really important to ease into eating with raw veggies & fruits for the first 4-5 days following your fast because this will act as nature's broom to start opening up your sleepy colon. It's normal to feel like your food is taking a little while to digest - because it is! After about day three off the fast, it will start to even out and you will begin to feel like all of your cranks are turning correctly. On day 6 or 7 after you end your fast, you can began adding a little bit of meat back into our diets by putting a little cooked chicken or fish on you salads. Try to stay away from too much dairy. So many dairy products are processed and you don't want to add that back to your body.
You may feel like eating again is overwhelming. You will begin to feel full after just a few bites, your food will feel enormous in your mouth, and you may feel a little bloated for a few days. This can get frustrating for someone who hasn't had solid food for so long! It's normal to feel this way. I've retrained my mind to take smaller bites and to chew thoroughly so my digestive system doesn't have to work quite so hare. It's exciting to me to get full faster because I know that my stomach has shrunk to a normal size and I am eating healthy portions. In order to keep your metabolism up and running efficiently, it's most beneficial to eat small amounts of food more often than the normal 3 meals per day; a good rule of thumb is 3 small meals and two healthy snacks. Just remember, take small bites, chew extra thoroughly, take very small portions, eat several small meals per day, eat only fresh, whole, organic foods, continue to drink 100 - 120 oz of water per day, and make sure to exercise 4-5 times a week.
I found a great list of healthy eating habits to maintain after my fast on http://www.healthrecipes.com. Take a look at them and keep reading for the Fast Break Menu and Recipes.
1. Do not overeat! Listen to your body. Discover the amount of food that your body needs to live a vibrant, healthy life.
2. Eat slowly and chew your food well. Saliva has enzymes that assist in digestion. The enzymes in saliva can digest up to 80 percent starch, 30 percent protein and 10 percent fat.
3. Be relaxed. Try to unwind when eating.
4. Decide ahead of time what you want to eat and the amount rather than eating from an urge.
5. Make juices during the breaking period. Juice is gentle nourishment to the body. Most fasters continue to include juice in their daily routine for the rest of their lives.
6. Stay focused on eating rather than on unsettling thoughts. Pay attention to the texture, smell and the sensation of eating. Be aware of how it feels in the stomach.
7. Enjoy eating to the max. People are starving and you have the privilege to eat.
8. Work at making healthy food appealing. A banana and pear taste great without preparation but having them sliced into a fancy bowl, sprinkled with chopped dates and chilled in the refrigerator will maintain your enthusiasm for eating healthy.
9. Discern the difference between cravings and hunger. Never feed your emotions by eating from stress, depression or boredom.
10. You will feel satisfied with smaller amounts of food and sluggish and tired when overeating. Rich foods full of fat, salt and processed sugars will cause nausea, headaches and weakness. A handful of fruit will be thoroughly satisfying. Because the digestive system has to work less, there will be boundless energy to spare.
11. Have an exit activity for after eating. Make it something you want to do. It will be easier to move away from the table.
12. Educate yourself on how to begin a lifestyle of healthy eating. Fasting is a wonderful new beginning, a foundation for a lifelong, healthy diet
The Menu & Shopping List
DAY 1:
Breakfast: ½ Cup Fruit Salad w/ 1 TBSP chopped nuts and 1 TBSP Organic Granola
Snack: 1 Slice Organic WW Bread, 1 TBSP Natural Peanut Butter, 1 TBSP
Organic Honey
Lunch: Small Raw Vegetable Salad
Snack: 1 Cup Live Juice (blackberry, strawberry, raspberry, pomegranate, & grape)
Dinner: ½ Cup Mashed Potatoes, ½ Cup Lima Beans, ½ Cup Broccoli
DAY 2:
Breakfast: ½ Cup Fruit Salad
Snack: 1 Slice Organic Whole Wheat Bread, 1 TBSP Natural Peanut Butter, 1 TBSP Organic Honey
Lunch: Small Raw Vegetable Salad
Snack: 1 Cup Live Juice (apple, carrot, spinach)
Dinner: 1 ½ Cups Veg. Medley: Squash, Broccoli, Carrots, & Onions
DAY 3:
Breakfast: 1 Slice Organic WW Bread, 1 TBSP Natural Peanut Butter, 1 TBSP Organic Honey
Snack: ½ Cup Fruit Salad w/ 1 TBSP chopped nuts and 1 TBSP Organic Granola
Lunch: Small Raw Vegetable Salad w/ Ranch
Snack: 1 Cup Live Juice (blackberry, strawberry, raspberry, pomegranate, & grape)
Dinner: ½ Cup Mashed Cauliflower, ¼ Cup Corn, ¼ Cup Peas
DAY 4:
Breakfast: ½ Cup Fruit Salad w/ 1 TBSP chopped nuts & 1 TBSP Organic Granola
Snack: 1 Slice Organic WW Bread, 1 TBSP Natural Peanut Butter, 1 TBSP Organic
Honey
Lunch: Small Raw Vegetable Salad w/ HM
Snack: 1 Cup Live Juice (apple, carrot, spinach)
Dinner: 1 ½ Cups Veg. Medley: Squash, Broccoli, Carrots, & Onions
DAY 5:
Breakfast: ½ Cup Fruit Salad w/ 1 TBSP chopped nuts & 1 TBSP Organic Granola
½ WW Bagel or 1 Slice WW Organic Toast w/ Peanut Butter & Honey
Snack: ½ Cup Odwalla Superfood & ½ Cup Naked Superfood
Lunch: Medium Salad w/ Chicken
Snack: 1 Cup Live Juice (blackberry, strawberry, raspberry, pomegranate, & grape)
Dinner: BBQ Pork Medallion, ½ Cup Mashed Potatoes, ½ Cup Peas
DAY 6:
Breakfast: 1 Hard Boiled Egg
1 Slice Organic WW toast w/ butter
½ Cup Odwalla Superfood & ½ Cup Naked Superfood
Snack: ½ Cup Fruit Salad w/ 1 TBSP chopped almonds & 1 TBSP Organic Granola
Lunch: Small Turkey Wrap w/ Organic Yogurt Ranch Dressing
1 Serving Chips, ½ Sliced Apple, 1 Serving Baby Carrots
Snack: 1 Cup Live Juice (apple, carrot, spinach)
Dinner: 1 Small Tilapia (make extra for dinner Salad Sat)
½ Cup Orange Almond Basmati Rice, ¼ Cup Lima Beans
DAY 7:
Breakfast: 1 Cup Fruit Salad
½ Organic WW Bagel w/ Peanut Butter & Honey
½ Cup Odwalla Superfood & ½ Cup Naked Superfood
Lunch: Eat Out, Your Choice - Stay Smart!
Dinner: Medium Salad w/ Egg, Tilapia, Sunflower Seeds, & Ranch
1 Cup Live Juice (blackberry, strawberry, raspberry, pomegranate, & grape)
FAST BREAK SHOPPING GUIDE:
For the menu above, here is your shopping list. You can assume that all of the ingredients listed are organic, whole foods.
FRESH PRODUCE:
1 head of lettuce
2 Bags of Spinach
1 Large Cucumber
1 Large, Firm Tomato
1 Small, Sweet Onion
1 Large Bag Carrots
4 Red Apples
4 Green Apples
1 Yellow Apple
2 Bananas
2 Pears
3 Large Oranges
2 Lemons
1 Yellow Squash
1 Green Squash
1 Small Yellow Onion
1 Golden Yukon Potato
1 Red Potato
1 Bunch Garlic
1 Bunch Green Onions
1 Small Bag Baby Carrots
3 Containers Blackberries
3 Containers Raspberries
2 Containers Strawberries
1 Bag Red Grapes
4 Pomegranates
FROZEN PRODUCE
1 Bag Corn
1 Bag Peas
1 Bag Baby Broccoli Florets
1 Bag Lima Beans
1 Bag Cauliflower
BAKERY
1 WW Bagel
1 Loaf WW bread
1 Bag Small Tortilla Wraps
MEAT
¼ lb Sandwich Turkey
1 Small Pork Medallion
2 Small Tilapia Fillets
1 Small Chicken Breast
DAIRY
16 oz Unflavored, low fat Yogurt
Butter
½ dozen eggs
1 Small Cream or Skim Milk
8 oz Sharp Cheddar Cheese
MISC
1 Small Bag of Almond Slivers
1 Small Bag Chopped Walnuts
1 Small Bag Sunflower Seeds
1 Box Granola
1 Small Container Honey
2 Ranch Dressing Seasoning Packet
1 Box Low Sodium Chicken Broth
1 Small container BBQ sauce
1 Bag Croutons, any kind
For ease of use, I would do your shopping on a Saturday or Sunday when you have plenty of time to enjoy yourself. When we got our groceries home, we went ahead and prepared everything for the week so that breakfast eating and lunch packing would go quickly all week long. We washed all of the fruit and veggies. We chopped the lettuce, spinach, cucumbers, tomatoes, and onions and ultra vac-ed each separately to keep all week. We shredded the cheese and about 4 carrots on our Master Kut (non-electric food processor) and stored those (you will save a lot of money by buying whole carrots and whole blocks of cheese and preparing them yourself vs buying them already shredded). I also prepared the fruit salad using the Master Kut and with the ultra vac, the fruit doesn't turn mushy and ruin throughout the week. We also prepped all of our fruit for our fresh juices to make all week long like explained in week 4.
The Recipes
Fruit Salad:
1 Red Apple
1 Green Apple
1 Yellow Apple
1 Pears
2 Oranges (Blood Oranges are my favorite)
1 Bananas
Shred the apples and pears on the #3 Cone of your master cut. Dice the bananas very small and mix in. Squeeze the oranges over the salad as the dressing; remove the pulp from the orange rind and mix into the salad. Serve in ½ cup portions with 1 TBSP almond slivers or chopped walnuts & 1 TBSP granola. Could also add 1 TBSP of raisins or dried cranberries to each serving as well.
Raw Veggie Salad:
1 Cup Lettuce, chopped
½ Cup Spinach, chopped
¼ Cup Cucumber, diced
¼ Cup Tomato, diced
1-2 TBSP Red Onion, diced
2 TBSP Shredded Carrot
1 TBSP Shredded Sharp Cheddar Cheese
1 TBSP Sunflower Seeds
5-10 Croutons
**add any other veggies that you like in small portions**
**after the first 4-5 days, you could add diced chicken, tuna, tilapia, or turkey, egg, and/or turkey bacon**
Yogurt Ranch Dressing:
16 oz Low Fat or Non-Fat, Unflavored Yogurt
2 pkgs Simply Organic Ranch Dressing mix
Mix all ingredients until smooth; use in portions of 1-2 TBSP.
Mashed Potatoes:
1 Golden Yukon Potato, diced
2 TBSP Chicken Stock
2 TBSP Cream
2 TBSP Butter
Minced Garlic (optional)
Salt & Pepper to taste
Scrub and dice the potatoes. Add them to the 1 qt saucepan with the chicken stock. Cover, whistle open, and cook on medium heat. When the whistle sounds, turn the temperature to low and the whistle valve to "V" for vent. Allow to cook for 15 minutes or until soft. Mash with a flat head masher and stir in the cream, butter, garlic (optional), and season with salt and pepper to your tastes. Makes 2-3 servings. (save leftovers for Day 5).
Lima Beans:
¼ Cup Chicken Stock
1 TBSP Butter
1 Cup Lima Beans
Salt, Pepper, and Garlic Powder to taste
Add all ingredients to a 1.5 qt saucepan. Cover, whistle open, and cook on medium heat. When the whistle sounds, turn the burner to low and the whistle to "V" for vent. Allow to cook 15 minutes. Makes 2, ½ Cup servings
Vegetable Medley:
½ Yellow Squash
½ Zuchinni
1 Cup Broccoli Florets
1 Cup Baby Carrots
½ Cup Yellow Onions, julienne cut
½ Cup Sharp Cheddar Cheese, #1 cone
Garlic Powder, Salt & Pepper to taste
Combine vegetables and seasoning in a 2 qt saucepan, toss to mix well. Cover, whistle open, and cook on medium heat. When the whistle sounds, turn the burner off and close the whistle valve. Allow to stand for 7 minutes. Uncover and sprinkle with cheese. Recover and allow to stand for 2-3 minutes longer or until the cheese has melted. Makes 2 Servings.
Mashed Cauliflower:
2 Cups Cauliflower
¼ Cup Cream or Milk
2 TBSP Butter
1 Garlic Pod, minced
Salt & Pepper to taste
Add Cauliflower and minced garlic to the 2 qt saucepan. Cover, whistle open, and cook on medium heat. When the whistle sounds, close the whistle valve and turn the burner off. Allow to stand for 10 minutes. Uncover and add cauliflower, cream, and butter to a food processor. Blend until smooth. Season to your tastes with salt and pepper. Makes 2 - 3 small servings.
BBQ Pork Medallion w/ Smashed Red Potatoes:
1 BBQ Pork Medallion
1 Red Potatoe
2 TBSP BBQ Sauce
1 tsp Butter
1 tsp Cream or Milk
¼ tsp Garlic, minced
1 tsp Green Onion, minced
Paprika, Salt & Pepper to taste
Preheat the small skillet on medium heat. Meanwhile, slice the potatoes on the #4 cone of the Master Kut. Add the minced garlic and season with salt, pepper, and paprika. Toss to coat well. Season the pork with salt, pepper and paprika. When the pan is hot, add the meat to sear. Add 1 TBSP BBQ sauce on top and cover, whistle open. When the whistle sounds, flip the meat and add the other TBSP of BBQ sauce. Layer the potatoes on top of the pork and cover, whistle open. When the whistle sounds again, close the whistle valve and turn the burner off. Allow to stand covered for 10-12 minutes. Take off the lid and remove the pork medallion to a plate. Add the cream and butter to the pan and smash the potatoes with a flat head masher. Season to taste with salt and pepper. Makes one serving.
Turkey Wrap
1 Small Tortilla wrap, any flavor (I love spinach and tomato basil)
¼ lb Deli Turkey
1 Small Slice Cheese, any kind
2 TBSP diced Tomato
4-5 Spinach Leaves
2 TBSP diced Cucumber
1 TBSP diced Banana Peppers or Pickles
1 TBSP Yogurt Ranch
Lay wrap on a flat surface and cover with Ranch. Add the cheese and turkey. Layer on the tomato, spinach, cucumber, and banana peppers. Tuck the sides in toward the middle and roll into a wrap.
Citrus Tilapia with Orange Almond Basmati Rice & Lima Beans
1 Lemon
2 Tilapia Fillets
1 Orange
2 TBSP almond slivers
½ Cup Basmati or Jasmine Rice
1 Cup Chicken Broth
1 TBSP Garlic, minced
1 Cup Lima Beans
¼ Cup Chicken Stock
1 TBSP Butter
Garlic Powder, paprika, cayenne pepper, salt & pepper to taste
Follow directions above for lima beans. Do NOT turn the burner on yet. Saute the dry rice and almond slivers in a 2 qt saucepan until aromatic on medium heat. Zest the orange into the rice pan and add the garlic and stock. Season with salt and pepper. Cut the orange that youzested in half and squeeze the juice from ½ of the orange over the rice. Stir, cover, and turn to medium heat. Turn the lima beans on to medium heat, whistle open. Meanwhile, slice half of the lemon and the other half of the orange. Add to the bottom of the skillet. Season the fish with garlic powder, paprika, cayenne pepper, salt, & pepper (or Darn Good if you have it) on one side. Place the seasoned side down on top of the citrus slices. Squeeze the other half of the lemon on top of the fish and then season that side the same as the first. Cover, whistle open. When the whistle sounds on the rice and lima beans, turn their burners off and close the whistle valve; turn the burner on medium for the fish. When the fish's whistle sounds, turn the burner to low, and close the whistle valve. Allow to cook for 10 minutes. Makes 2 servings: 1 pc of fish, ½ Cup of Rice, and ½ Cup Lima Beans per serving.