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10 Day Reset: Weekend Preparation & Featured Superfoods!

10 Day Reset: Weekend Preparation & Featured Superfoods!

There are many ways to approach this program depending on your lifestyle, priorities and schedule.  In order to save time and create more ease for the upcoming week, you may benefit from preparing several items this weekend.  If you will be following the plan provided, I encourage you to prepare some of following items in advance. Recipes like soups can be fully prepared while recipes like the Buddha bowl can be partially prepare and then cooked on day 1. Keep in mind that MOST of the recipes are designed to provide approximately 4 (or more) portions - 2 meals for 2 people. Adjust accordingly.  

Smart Tips:  Make the process simple and efficient by cutting veggies for several dishes at once.  Take out the recipes for each dish you will be preparing, then take out all required ingredients. If three dishes call for chopped onions, garlic, celery and carrots, chop them all at once.  This takes a little coordinating but saves time, and onion tears!

For those who wish to simplify the plan and don't mind eating the same dishes for the second half of the reset, consider doubling the soup and other freezer-friendly recipes to save for the second half of our reset.

Asparagus Potato Leek Soup

Asparagus contains glutathione, a well-known antioxidant that promotes detoxification. It is also a good source of prebiotic fiber, folate, iron, and vitamins A, C, E, and K. In a nonhuman clinical trial, eating cooked asparagus appeared to reduce colon inflammation in instances of colitis (inflammation of the colon). Researchers identified a flavonoid called rutin as contributing to this effect.

As well as being a good source of fiber, some of the starch in potatoes is particularly beneficial for our gut microbes. This is because it is 'resistant starch', meaning it's resistant to our digestion but can be broken down by our gut bacteria, providing them with the fuel they need to function and thrive.

Leeks are an excellent source of antioxidants like vitamins C, K and beta-carotene that have anti-inflammatory and anti-aging benefits. Leeks contain carotenoids include zeaxanthin and lutein which protect the eyes, reducing risk of cataracts and age-related macular degeneration. Leeks owe many of their superpowers to their organosulfur compounds - phytochemicals that carry immune-boosting benefits. Research shows that organosulfur compounds help strengthen your immune system and provide protection against inflammation.

Plant-Based Buddha Bowl

Quinoa is a complete source of protein, which means it contains all essential amino acids, and it's also a great source of fiber (it contains more than any other grain). Studies suggest quinoa may improve gut health by enhancing the diversity of beneficial gut bacteria and reducing the inflammatory symptoms of conditions like colitis. Acting as a prebiotic, quinoa supplies the fuel for beneficial gut bacteria, allowing them to thrive.

Along with cauliflower, brussel sprouts, cabbage, kale and bok choy, broccoli is a cruciferous vegetable that contains a potent phytochemical called sulforaphane. Research surrounding this phytochemical has shown it to be a powerful antioxidant and anti-inflammatory, which aids in the prevention and treatment of several types of cancer. Cruciferous vegetables contain certain compounds that enhance the detoxification process and protect against harmful compounds.

Raw Veggies or Spring Side Salad

One of the benefits of eating raw vegetables is that you are getting all of the antioxidants and enzymes without decreasing the potency and bioavailability of these beneficial compounds.  Enzymes are natural proteins found in vegetables, fruits, sprouts and herbs, that can help increase the bioavailability of the nutrients and antioxidants contained in the food.

Leafy greens such as kale, spinach, arugula, dandelion greens, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.

 

Salad Dressing

Organic, unrefined apple cider vinegar contains a substance called mother, which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance. Apple cider vinegar with mother may have beneficial health properties, including antimicrobial and antioxidant effects. It helps raise stomach acid levels to aid digestion, preventing gas, indigestion, heartburn and bloating.

Pink Beet Hummus

The nitrates in beets may improve brain function by promoting the dilation of blood vessels and thus increasing blood flow to the brain. Particularly, beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking like decision making and working memory. Several studies suggest that dietary nitrates like those found in beets may enhance athletic performance by improving oxygen use and endurance. The fiber in beets has been linked to a reduced risk of chronic diseases, including colon cancer, heart disease, and type 2 diabetes.

Tahini Cookies

Tahini is particularly high in the lignan sesamin, a compound that has shown promising antioxidant potential. For example, it may decrease cancer risk and protect your liver from free radical damage  Tahini contains compounds that may improve brain health and decrease your risk of developing neurodegenerative diseases like dementia. In test-tube studies, sesame seed components have been shown to protect human brain and nerve cells from free radical damage. Sesame seed antioxidants can cross the blood-brain barrier, meaning they can leave your bloodstream and directly affect your brain and central nervous system. One animal study suggests that sesame antioxidants may also help prevent the formation of beta amyloid plaques in the brain, which is characteristic of Alzheimer’s disease.

SunPower Balls

Seeds are great sources of fiber, antioxidant polyphenols and plant protein. They also contain healthy monounsaturated fats, polyunsaturated fats and many important vitamins, minerals and antioxidants. The lignans in certain seeds may help lower cholesterol, reduce cancer risk, detoxify the liver and support the brain.

 

 

 

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