Smoothie Cleanse Guide

by: Vicky Reihana on

Nutritional breakfast smoothies chopped fruits and vegetable low calorie diet

Vitality Nutrition 6-Day Smoothie Cleanse Guide

Smoothie Cleanse, Reboot, or cleanse, whatever you want to call it!

If you are looking to make  a change to your current food habits and lose a few kilos this 6-day smoothie program is a good place to start. It not only leaves you feeling lighter and refreshed, you will feel totally nourished and satisfied.

6 Reasons to give it a go!

1.Stimulate fat loss

2.Boost energy levels

3.Reset your eating patterns, curb cravings

4.Improve digestion (flatter stomach)

5.Improve Sleep

6.Clearer skin

FAQ?

How many smoothies should I have in a day? This will greatly depend on the individual and what your goal is. If you choose to consume just smoothies during the 6 days you can use Tahi’s Day 1 as a guide.

Check out Tahi’s Day 1 of 6

  • 5:30am 1 large glass of warm lemon water
  • 6:30am Kick Start Green Smoothie
  • 9:30 am Kick Start Green Smoothie
  • 12:30pm Earthy Beetroot Detox Smoothie
  • 3:30pm Earthy Beetroot Detox Smoothie
  • 6:30pm Creamy Avocado Detox Smoothie
  • Drink Plenty of water though out the day, decaffeinated green tea

*Note Tahi is a 100kg Maori male, your quantities and serving sizes may differ to your body type and nutritional needs, some days he may change this routine to 4-5 smoothies.

Can I incorporate meals into the 6-day program? Absolutely! Adding one smoothie into your daily routine is going to be a huge health benefit.

In between  smoothies eat light meals as close to nature as possible still sticking to the guidelines.

What should I have if I feel need to eat? If you feel you really need to chew something, try half an avocado or half a banana, delicious mixed together! Keep snacks close to nature as possible,

Suggested Tips and Guidelines

  • Upon waking start the day with a big glass of warm lemon water (as mush as you can muster) 800ml up to 1 litre.
  • Drink plenty of water throughout the day, at least 2 litres.
  •  Avoid alcohol, caffeine, nicotine, toxic fats, dairy, sugar, and processed foods.
  •  Incorporate exercise into your daily routine, walking swimming, yoga. Listen to your body. Don’t overdo it.
  •  Take time out for self-care, quiet time, meditation, massage, anything that relaxes you and calms your mind.
  • Whenever possible buy organic vegetables and fruit. Especially when it comes to your leafy greens and berries.
  • Preparation is the key! Have greens and vegetable washes dried and stored in airtight containers. Peel, chop and freeze fruits.
  • When making smoothies make 2 to 4 at once. Store in the fridge in jars or containers that you can easily take with you when on the go.
  • Eat healthy fats, try adding a 1 to 2 tsp. of fats like coconut oil, flaxseed oil, to your smoothie, or incorporate an Omega 3 supplement.
  •  *It’s always advised to consult your Doctor when making dramatic changes to your diet.

Shopping List

1 .5 kg Bag of ‘Think Vitality Nutrition WPI or PPI Coconut Protein Superfood Blend

  •  Ripe Bananas 8-12

Preparation

Peel off the skin and chop into 3rds. Store in a snap seal bag or container and place in the freezer. Bananas have high sugar content, reduce amount in recipe if you’re trying to loose body fat.

  • Coconut Water  4 Litres

Preparation

I buy the JT’S Bulk box of 24 x 520ml cans for ease of use. I find a can per smoothie is perfect.

  • Fresh Young Coconuts 1-2

Preparation

The White flesh inside takes a little bit of effort getting out but well worth it as they really are a taste sensation on their own but also in a smoothie. The water from them is an added bonus to use in your smoothies.

  •  Raw Ginger 8 Thumb sizes (more or less per smoothie is up to your individual taste)

Preparation

Peel Skin off with a sharp knife and store in the fridge in an airtight container or zip lock bag for quick easy use.

  •  Leafy Greens 4 bunches (roughly 2 cups or 2 leaves for each smoothie)

Preparation

Remove the stem of each leaf and place greens in a large tub of water to wash thoroughly. Drain and be sure to dry and store in the fridge in an airtight container for easy use. I like to use Kale and silver beet.

  • Raw Beetroot 1 small fresh beetroot

Preparation

Peel off skin and grate or chop into small pieces. Store in fridge in an airtight container. *If you don’t have a powerful blender best to grate

  •  Frozen or fresh Blueberries  1-2 cups

Preparation

If bought fresh wash and store in freezer in an airtight or zip lock bag. (I always have a 500g bag in the freezer on hand)

  •  Avocado 1-2

Preparation

Keep a couple in the fridge not only in a smoothie but great to have half as a snack during the detox.

  •  Pineapple 1 and 1/2 Cups frozen

Preparation

Peel and chop a small pineapple. Sore in the freezer in an airtight container or zip lock bag.

  •  Fresh Mint 1/2 a cup

Preparation

To keep fresh store in the fridge in a airtight container or zip lock bag

  •  Pink Grapefruit 1 medium

Preparation

Peel. Any left overs can be squeezed used instead of lemon in your water. Or store in fridge in airtight container for a detox snack.

  • Carrot 1 small to medium in size

Preparation

Peel and grate. Store in the fridge in an airtight container or zip lock bag.

  •  Mango 1 large

Preparation

Peel and cut in to cubes. Store in freezer in an airtight container or zip lock bag

  •  Amazonia Unsweetened Frozen Acai 1 serve 100g found in most Health Food stores in the freezer section

Preparation

Run under hot water in plastic cover for 25 seconds. Open pouch and add to smoothie ingredients in blender

  •  Cucumber 1 (any type)

Preparation

Wash and chop, store in the fridge in an airtight container or zip lock bag

  •  Strawberries   1 Punnet

Preparation

Wash take out stem, store in the fridge or freezer in an airtight container or zip lock bag (or buy a bag of already frozen)

  •  Celery 1-2 Sticks

Preparation

Wash and chop, store in the fridge in an airtight container or zip lock bag in the fridge

  • Ice 1-2 cups for each smoothie

Preparation

Fill up ice trays with filtered water, store in freezer

What is the Best Blender to make smoothies?

I advise a powerful blender is important to get a smooth texture, especially when blending vegetable and frozen fruits.

*Note: Quantities will vary for each individual

What's the best blender to use?

I am very grateful to have a Vitamix as it blends to perfection. These are quite pricey and I look at it as an investment. However there are plenty of powerful Blenders out on the market that won’t cost you the earth. Check out the link below and do a comparison for yourself.

http://www.bestcovery.com/best-countertop-blender-overall

Recipes

Tahi’s Kick -Start Green Smoothie Serves 2-3

1-2 scoops of WPI Coconut Protein Superfood

2 thumbs of Raw Ginger (Tahi likes it Spicy)

1 Frozen Banana

½ of a young Coconut Flesh (this is optional but well worth the effort)

2 Large leaves of a Silver beet (any leafy greens are fine

½ Cucumber

1 -2 cups of ice (Tahi likes it icy)All the Coconut water from the young coconut

500ml Extra coconut water or water to top up

Earthy Beetroot Detox Smoothie 2-3 Serves

1 – 2 scoop of PPI or WPI Coconut Protein Superfood Blend

1 thumb of Raw Ginger

½ cup of Raw Beetroot

1 cup of Frozen Blueberries

1 cup of ice

600ml of Coconut Water (can use half water)

Creamy Avocado Detox Smoothie Serves 2-3

1-2 Scoops of WPI Coconut Protein Superfood blend

½ an avocado

½ cup of frozen pineapple

1 thumb of raw Ginger

½ Frozen Banana

1 cup of Kale

¼ cup if Fresh mint

½ cup of Ice

600ml of Coconut Water (can use half water)

Orange Zesty Smoothie Serves 2-3

1-2 scoops of Coconut Pea Protein Superfood Blend

½ a Pink Grapefruit

1 medium Carrot

2 thumbs of raw Ginger

1 Cup of Ice

600ml of Coconut Water (can use half water)

Acai Mango Smoothie Serves 2-3

1-2 Scoops WPI Coconut or Vegan Protein Blend

½ a large Mango

100g Amazonia Unsweetened frozen Acai

1 cup of Ice

600ml of Coconut Water (can use half water)

Strawberry and Mint Smoothie

1-2 scoops of Coconut WPI Superfood Blend

1 cup of frozen Strawberries

1/4 cup Fresh mint

½ of Cucumber

1 cup of Ice

600ml of Coconut Water (can use half water)

Pineapple Ginger Celery Smoothie Serves 2-3

1-2 scoops of Coconut PPI Superfood Blend

1 cup Frozen Pineapple

1-2 cup of Kale

1-2 sticks of Celery

2 thumbs of Raw Ginger

2 tbsp. of young coconut flesh

600ml of Coconut Water (can use half water)

Protein Chocolate Banana Smoothie

This smoothie is not so much a detox smoothie, but a great healthy snack.

Serves 2

1-2 Scoops WPI or PPI Chocolate Protein Superfood Blend

1 Frozen banana

1-2 cups of ice

600ml Coconut Water

*Vitality Nutrition recommends when starting a new nutrition or fitness plan always consult you Health Care Professional.