A lot has been going on here. Due to the tremendous success of the 3 Day Cleanse Diet I’ve decided to create a monthly offering. However- many people were confused by the term “cleanse”- equating it to juicing, pain, suffering and horror.
What is the Tune Up Diet?
The point of the diet is really to give your system a break and help reset your inner balance. Juicing and extreme cleanses are quite popular these days. For some reason folks like to think that to be extremely healthy you need to extremely suffer. I don’t accept that for one moment.
Going to extremes may actually be quite UNhealthy for you- it actually stresses your system and can deplete you of essential vitamins and nutrients. If your juicing for days on end you’re depriving yourself of nutrients, let’s use the example of calcium. We need calcium for many functions, especially muscle contractions- like the one your heart does 70 or so times a minute. So where does that essential calcium come from? Right from your bones. Well that ok you think, what’s the big deal? Do you replace that calcium when your finally get around to enjoying some yogurt or a glass of milk? Nope. Very sadly, as adults, once calcium is removed it cannot be replaced.Buy Now
What is the answer?
The answer is to eat in balance. Wholesome healthy food in proper amounts.
Provided in the menus are three days of nutritious recipes for breakfast, lunch and dinner. Loaded with vitamins, minerals, gut clearing fiber, protein, awesome carbohydrates and wonderful fats. The menus are moderate in calories, so you might lose a little weight, but that’s not the point. You’ll have energy and vitality to go through your day, get in your exercise, and play well with others.
How to get started?
To access the menus you must subscribe to be a member. There is just a small fee to gain access. You may sign up for a 3 month subscription for a mere $9. When you click on the link below it will take you to a sign up page, and within a short minute, you’re in!
If you are already a member of our Diabetic Friendly or Clean Eating menus you have automatic access to the Tune Up Diet. It’s a bonus feature I offer you as a thanks for being a loyal member.
I’m always here if you have any questions or if you want to offer me feedback. And if you like the menus, please tell your friends!
Welcome to the 3 Day Tune Up Diet! Please click on the links below to access your recipes and shopping list, then read on for some tips to get you started.
Printable Recipes: 3DayTuneup- Oct 14
Printable Shopping List: 3 Day Tune Up Diet shopping list
Let’s get started:
Plan ahead for the days you are going to focus on your challenge and try and not plan any social engagements, or plan any super strenuous workouts, but please get in moderate exercise. Try to think of this as a 3 day period to focus on “you”. Give yourself as much time and space as you can for this.
The day before you start, take inventory of your pantry and fridge. Use the check boxes on the shopping list so you know exactly what you need from the store. Once you’re home, try and place foods that are tempting, and perhaps trigger foods for you, out of sight. Then fill the front of your fridge with all those beautiful fruits and veggies you just bought. If you have the time, wash and trim the veggies so you are ready to go when you need them.
Within the recipes I’ve given some tips on how to make cooking more efficient and easier. Try and do as much preparation as you can, especially the night before on your lunch and snack menu if you need to take them with you to work. Try and enjoy the time it takes to prepare this food. Think of the act of cleaning, prepping and preparing this food as an act of giving to your healthy self.
You should eliminate all unnecessary caffeine from your day- none is the goal. If you are a heavy caffeine consumer, to cut back completely would be unpleasant, so work on dialing back a bit. Know that the less you intake the better- and maybe this will set you on a path to reducing that intake once the diet is over. Remember- sodas, many teas and, of course, coffee are the culprit. Feel free to drink flavored waters, herb teas (hot or iced) or plain fresh filtered water.
If you are hungry between meals you may snack on fruits, vegetables and gluten free crackers. A favorite snack of mine is ripe avocado spread on a rice cake. Though it’s okay to snack, I don’t want you to suffer needlessly, please remember to eat in moderation.
I created recipes that are comprised of foods that you should be able to find easily. If some items on the shopping list are tough to locate, or not your taste, you may substitute with a comparable alternative. For instance: My wife does not like salmon or melon- so for her I make shrimp and replace the melon with apples. I also had a hard time finding Ramen on short notice, so I made us a quinoa based pasta that was wonderful. Remember to stick to gluten, dairy and sugar free options.
There are nuts in these recipes. If you cannot or prefer not to consume them, replace them with a teaspoon or two of olive or grape seed oil.
For the healthiest foods it is best to prepare your own fresh recipes. The recipes are created for two servings. Please don’t be daunted by the amount of cooking. The recipes are really very easy to execute and don’t take huge amounts of time. I promise. In the notes area of many of the recipes I offer some tips to make the cooking process more time efficient.
Lastly: Please enjoy! These three days are a gift of health to yourself. Enjoy your time preparing fresh delicious food. And enjoy that you are doing something so good for yourself. You should feel really great about that!
Printable Recipes: 3DayTuneup- Oct 14
Printable Shopping List: 3 Day Tune Up Diet shopping list
If you enjoy our menus, please tell your friends. Nothing makes me happier than sharing health.
Ginger is thought to boost vitality and improve your digestion. Ginger is recommended to those who suffer from motion sickness, or having trouble with bloating and tummy distress. Ginger is also mind clearing due to its anti-inflammatory action and it’s peppery flavor and smell can trigger a more spritely attitude on it’s own.
To get more ginger into your diet simply grate fresh ginger right into a tablespoon or two of jam before adding it to your yogurt bowl. Top it off with some crunchy toasted almonds, a drizzle of local honey, and if a snippet of fresh mint were to land on top- well… what could be a better way to start your day?
My garden is still going strong. I did not grow vegetables, but rather pots of herbs. Large pots which overflowed so profusely that I’ve had to whack them back several times this season. Always to my amazement they come roaring back.
I planted traditional basil, purple basil and Thai basil. Rosemary, purple sage and tarragon in another. In the two smaller pots I planted lemon thyme and oregano. And then there is the mint- which got to be so brambly wild that it reminded me of the gnarly mass of a witches mane. I whacked that one back to, within an inch of it’s life. I was sure that I had done it in that I imposed upon a friend and dug up a small patch from his garden and added it to the pot. Just a short 2 weeks later it’s back in full blast and I’m already pinching it back.
Last night I sat in the garden as the day’s sun was fading and thought about how fortunate I am for such bounty. Had I purchased the bunches of herbs I had used over the season I would have been out of pocket quite a bit. The irony is that I HAD to harvest and use my herbs. Some I’ve dried, but the rest were blended into pastas, added to sandwiches and turned into pestos.
Which now leads me to this recipe. When I lived in NYC the end of September always meant rosemary to me. This comes from a memory I have of going to the farmer’s market on a crisp fall day and purchasing a rosemary laced loaf of bread. Oh what heaven is the smell of fresh yeasty bread and rosemary. Ever since I make it a habit to do a few homage dishes to this resilient piney aromatic.
I thought about the pairing of mint and rosemary- most definitely a fine combination, but I wanted something more peppery. I had some ends of some baby arugula which not only added the sharpness I was imagining, but also a bright shade of green. Continue Reading
As the days get shorter I often turn back to the kitchen, especially to my oven. Turning on the heat is not so stifling, and the thought of warm spices filling the air is enticing. As a retired professional baker I am often asked if there is a place for baked sweets in a healthy lifestyle. The answer is: Within reason, yes.
A large portion of the baked goods we are faced with every day are low quality, high sugar and nutritionally void. After decades of conditioning the general population gravitates towards a super sweet, super fatty treat with limited boundaries. This is frightening to me when I see folks sipping monster coffee drinks with mountains of whipped cream while munching on huge cupcakes. That “snack” can easily top your daily recommendation for sugars, fats and for many, CALORIES. Can you imagine?? 1600 calories in a fatty sugary SNACK!
To turn that around I recommend a few things to think about. First of all- if you want a baked treat I say bake it yourself. Aside from the assurance that you will not be eating preservatives or trans fats, those treats should not come so easily. If you really want a cookie, then you should be willing to put the time, effort and energy into creating a good one.
Which leads me to these beauties. These cookies are a toothsome sweet which are made with pumpkin and oats. As you can see, still a calorie punch in one cookie, but low in saturated fats and sugars.
Which leads me to my last bit of advice on enjoying baked treats- take your time to enjoy what your eating. Cookies are “treats”, meaning a special thing. Something to be savored and relished. When we take time with our food we have greater respect and appreciation- which is something that every body needs.
- 2 cups all purpose flour
- 1 teaspoon baking soda
- 2 teaspoons pumpkin pie spice mix
- 1/2 teaspoon salt
- 1 1/2 cups rolled oats
- 3/4 cup vegetable oil
- 1/4 cup molasses
- 3/4 cup light brown sugar
- 1/4 cup granulated sugar
- 1 egg
- 3/4 cup pumpkin puree (not pie filling)
- 1/4 cups chopped walnuts
- 3/4 cups dried cranberries
- Preheat oven to 350 degrees and prepare baking sheets with parchment paper. I used three.
- In a large bowl combine flour, baking soda, pumpkin pie spice, salt and oats. Stir to incorporate.
- In a medium bowl combine the oil, molasses, sugars and egg. Beat together into a smooth slurry.
- Pour the wet ingredients over the dry and stir until everything is just moistened. Then add nuts and cranberries and stir smooth. The dough will be slightly sticky.
- Drop 3 tablespoon size rounds evenly on each baking sheet and flatten slightly. Bake in the oven until lightly browned and springy to the touch, about 15 minutes. Cool before transferring them to a cookie plate.
- Store in a closed container for up to 5 days (yeah, right!)
Happy Monday! Welcome to a new week.
Does your diet need a tune up? The 3 Day Cleanse Diet is now available. For info and sign up, click HERE.
This week on the menus we are slowly shifting into the Fall season. Here are a few things on the menus this week:
September Corn Salad with Grilled Marinated Tofu
Basil Salmon with Sauteed Zucchini
I’m excited to tell you about a 3 day cleansing diet. No- this is not juicing. It’s not uber restrictive, nor does it consist of weird, bland foods. It’s three days of fresh eating designed to calm down inflammation and get you on track to some healthier ways.
You can read more about it HERE.
Give me 3 days! It’ll be worth it.