The Beach Lifestyle Clubs

The Beach Lifestyle Clubs

FIVE DAY FRESH START ™

Summer, parties and the beach, are all good reasons to detox your body and shed a few kilos so you can look and feel great. It’s time to give your liver, digestive system and waistline a break with this simple five day freshstart™ exercise and detox program.

This program is designed to cleanse the liver and increase your antioxidant reserve whilst boosting your immune system. There is a complete 5-day exercise and eating plan (designed by nutritionist Jo Beer) including recipes.

Before you start any exercise program or diet it is important that you consult your general practitioner (Refer to special considerations below). If you have a history of lower back, knee, chest or shoulder pain or have not participated in regular exercise for over one six months its best to first seek professional exercise prescription from a registered exercise physiologist. See the Australian Association of Exercise and Sports Science website for more details.

Below are a few essential guidelines to get you through the program. The first couple of days you may feel tired and get a headache from the caffeine and alcohol restrictions, but this is only temporary and you will feel fantastic at the end of the week.

All nutritional elements have been designed by nutritionist Jo Beer.

Guidelines

Ø Drink 2-3 litres of water a day.

Ø Avoid all coffee, alcohol, fizzy drinks and mixers.

Ø Take a multivitamin and vitamin C tablet daily. Continue this for at least 1 month.

Ø Drink herbal teas, such as green, rosehip, ginger and peppermint

Ø Unless stated avoid all dairy and wheat for 7 days.

Ø Make a shopping list of all the key ingredients and get the pantry stocked up and ready. See the list below.

Ø Tell people what you are doing and avoid tempting situations.

Ø Most of all enjoy getting your body in peak condition.

Top detoxifying foods:

Fruits – apricots, berries, cantaloupe, citrus fruits, kiwi, papaya, peaches, mango, melons and red grapes

Vegetables – peppers, beetroot, Brussel sprouts, broccoli, red cabbage, carrots, cauliflower, cucumber, kale, pumpkin, spinach,

sweet potato, tomato, watercress

Seeds – sprouted or ground and sprinkled on salads, stir fries, yoghurts, toppings etc. Use pumpkin, sunflower, sesame and linseed.

Nuts – brazil and almonds

Grains – Brown and wild rice, corn, millet and quinoa

Fish – salmon, mackerel, sardines and tuna

Organic produce whenever possible

Organic chicken

Day one

A simple 40 minute walk at a brisk pace. Don’t forget to stretch before and after your walk. (Refer to stretch visual aids. Do all stretches number 1 through 11). If you are reasonably fit you can try running.

Day Two

Sign up for a mixed circuit style class at your local gym. If your budget is tight simply add in some dips, caterpillars, lunges and alternate crunches in the middle and end of your 40 minute walk. Start with 15 of each (lunges 15 of each leg). Again don’t forget to stretch before and after your workout (Include all stretches numbered 1- 11).

Day Three

By day three the body is feeling a little worse for ware and you are probably going to be a little cranky from the detox of caffeine, alcohol and sweets. Be aware headaches and moodiness are common side affects of caffeine and simple sugar withdrawals. Go for a nice easy walk this time a little longer – one hour. Spend some extra time today on your stretches to help restore mobility and help ease the aches and pains.

Day four

You need to push yourself a little bit more today with the same workout you did on day two. This time walk a little faster and do 20 of each exercise.

Day Five

You made it! All there is between you and the end of the five day program is a long fast walk for 60 minutes. Stop half way and go through all of your stretches then repeat them again at the end. Today we need to make sure we get rid of all the lactic acid in your system so you wake up tomorrow feeling fresh, supple and revived.

Now all you need to do is keep it up! For more great fitness and workout ideas go to www.tblc.com.au

Special considerations:

Diabetes and hyperglycemia

If you are insulin dependant you must continue to take your insulin.

Hypertension

Detox is excellent for lowering blood pressure, however, improving liver function may increase the clearance rate of some hypertensive drugs you may be taking. You may find that the dose needs to be lowered, so it is important to discuss this with your doctor.

Headaches

If you do get a headache in the first few days, do not take paracetamol as this may interfere with liver function. Aspirin would be a better choice, although increasing your fluid intake and taking extra vitamin C should be used first.

Cravings

You may find you get cravings during the week, but they will go. Try getting out of the kitchen and going for a brisk walk to take your mind off it. And remember, it is only for 5 days!

Pregnancy and Breastfeeding

It is not recommended that you detox while pregnant or breastfeeding.

Medical Supervision

As with any dietary or exercise program, if you have health complications, please seek medical advice before you commence.

The five day Freshstart™ Menu

Day 1 / Day 2 / Day 3 / Day 4 / Day 5
Breakfast / Fruit Bowl, 3 pieces fruit chopped up with 6 almonds or 1 tbsp natural yoghurt / 2 slices rye bread with chopped banana / ½ cup good girl granola with skimmed milk / Fruit Bowl, 3 pieces fruit chopped up with 6 almonds or 1 tbsp natural yoghurt / ½ cup good girl granola with skimmed milk
Lunch / Salad Bowl, mix salad vegetables of your choice with balsamic vinegar and 1 tsp olive oil / Sushi – 6 pieces. / *Mixed bean salad with mustard dressing / *Carrot and almond salad / Rice cakes topped with avocado and tomato and rocket
Dinner / Grilled Fish (150g) with steamed broccoli, green beans and peas / *Baked Sweet Potato with Ratatouille / *Grilled Snapper with Avocado and Mango Salad / *Summer Paella served with Rocket Salad / Steamed vegetables with salmon steak (150g)

Designed by nutritionist Jo Beer www.revitalise.net

* Denotes recipe included.

Snacks

If you feel hungry between meals, choose a healthy snack. This program is not designed to have you starving but to rejuvenate and revitalise you. So hear are some snacks to choose from:

Ø A bowl of strawberries, raspberries or blackberries etc

Ø A bunch of grapes

Ø A small handful of unsalted nuts such as brazils, almonds or walnuts

Ø A glass of fresh fruit juice

Ø A smoothie

Ø Peach, nectarine or kiwi fruit

Ø Vegetable crudities with hummus dip

Ø A small handful of organic or unsulphured dried fruit

Ø Rice cakes with slice tomatoes

Ø Fresh vegetable soup with no cream or preservatives

Ø A “Nudie” fruit juice – check with me for stockists

Recipes

Baked Sweet Potato and Ratatouille (Serves 4)

4 Sweet potatoes, baked

3 tbsp olive oil

2 red onions, peeled and chopped

2 cloves garlic, crushed

1 each of red, green and yellow pepper, deseeded and sliced

2 large zucchini, sliced

1 large eggplant, diced

700g tomatoes chopped or use 1 x 400g tin chopped tomatoes

2 tbsp chopped basil

Heat oil in a pan and add onions and peppers and cook for 5 minutes

Add garlic, zucchini, eggplant, tomatoes, stir, cover and cook for 25 minutes.

Season to taste and sprinkle in chopped basil.

Serve with sweet potato.

Chicken and Asparagus Salad (Serves 2)

1 large chicken breast, skinned, boned and cut into strips

Juice and rind of 1 lemon

1 clove garlic, crushed

1 stick lemon grass

1 tsp olive oil

100g asparagus spears

100g broccoli

100g mixed salad leaves

1 tbsp toasted almonds, chopped

Ground black pepper to taste

Place chicken, lemon juice and rind, lemon grass, olive oil and black pepper into a bowl, cover and refrigerate until required.

Steam asparagus and broccoli.

Arrange salad leaves on plates and top with cooked vegetables.

Lightly fry the chicken in a non stick pan and add the marinade to moisten the pan. Cover and cook for 8-10 minutes.

Spoon chicken and pan juices over the salad. Sprinkle with nuts and serve.

Mixed Bean Salad (Serves 4)

85g Green beans, trimmed, halved and steamed

225g can red kidney beans, drained

225g can butter beans, drained

225g can chickpeas, drained

60g mushrooms, sliced

12 baby tomatoes, halved

For the dressing:

2 tbsp olive oil

1 tsp grain mustard

1 tsp clear honey

2 tsp wine vinegar

Fresh chopped parsley

Place all the beans, mushrooms and tomatoes in a bowl.

Mix all the dressing ingredients and pour over salad.

This salad can be kept in the fridge for up to 2 days.

Carrot, Red Cabbage and Almond Salad (Serves 4)

4 large carrots, peeled and grated

100g red cabbage finely sliced

1 orange, rind and juice

1 lime, rind and juice

Handful of raisins

3 tbsp olive oil

2 tbsp toasted almonds, chopped

Place carrots and red cabbage in a bowl. Add rind and raisins, toss well.

Place the orange and lime juice in a jar, add olive oil and mix well.

Pour dressing over carrots and scatter the almonds.

Chicken and Broccoli Stir Fry* (Serves 4)

1 tbsp water

1 tbsp olive oil

400g boneless chicken, cut into thin strips, or use Tofu

3 tbsp Tamari sauce

350g broccoli small florets

225g green beans, halved

1 bunch spring onions cut into long slices

2tsp rice flour

Juice of 2 oranges

Large handful of coriander, chopped

*You can use any vegetables here that you like, for instance; snap peas, carrots, cauliflower, pepper, sweet corn.

Heat 1 tbsp water in wok or large frying pan and then add oil.

Add chicken or Tofu with a small amount of Tamari sauce and cook for 5 minutes, stirring until the chicken is slightly brown.

Stir in broccoli, beans or other vegetables and half the spring onions. Cook for 3 minutes.

Mix rice flour with orange juice and remaining Tamari sauce. Pour into wok and cook for about 1 minute, stirring until just thickened.

Scatter coriander on top and serve.

Grilled Snapper with Avocado and Mango Salad (Serves 4)

4 x snapper fillets (150g each)

2 ripe mangoes, pitted, peeled and sliced

2 ripe avocadoes, pitted, peeled and sliced

Salad leaves

1 tbsp olive oil

50g sunflower seeds

2 tsp honey

For the dressing:

1 tbsp olive oil

Juice and rind of 1 lemon

2 tsp grain mustard

½ tsp wasabi

Chopped chives

Grill Snapper.

Mix mango, avocado and salad leaves together.

Mix dressing ingredients and mix with salad.

Heat oil in pan, add sunflower seeds and toast for 1 minute. Add honey and remove from heat.

Place salad on plates, top with snapper and sprinkle with sunflower seeds.

Summer Paella (Serves 4)

2 red onions, peeled and chopped

4 cloves garlic, crushed

2 tsp olive oil

2 large beef tomatoes, peeled and chopped

½ tsp saffron

½ tsp cayenne pepper

200g brown rice

12 spring onions, sliced

12 baby sweetcorn

800ml vegetable stock

150g green beans

10 small squashes

10 small zucchini

100g sugar snap peas

12 cherry tomatoes

Cook onion and garlic in the olive oil, until soft. Next add chopped beef tomato and cook quickly until all the liquid is absorbed.

Add saffron, cayenne and rice to the pan and mix well, coating the rice evenly.

Place spring onions, sweetcorn and squashes on the top of the rice, pour over stock. Cover and cook for 10 minutes.

Add beans, zucchini, sugar snap peas and cook for a further 10 minutes or until rice is al dente and vegetables cooked.

Add cherry tomatoes and cook for a further 3 minutes.

Adjust seasoning and serve with a rocket salad.