It’s CLEANSE time

We hope you had a wonderful time celebrating with family, friends…and lets be serious lots and lots of food and alcohol.

So, maybe some of our tips helped and maybe you wanted them to help and you still found yourself piling the stuffing on the turkey with cranberry sauce on the bread with some cheese and toasting it into the most delicious thanksgiving sandwich ever created.

We get it…

So now it is time to say, ok…so what? Today is a new day. This week is a new week.

And by new week, we mean CLEANSE WEEK!

You know us…we are not going to recommend you remove calories from your diet and drink your way thin over the next few days. That is just not what we believe will work. But clean eating works every time. So please, please, please commit to a clean diet for the next 5 days. That is all. 5 days. No alcohol. No bread. No pasta. And tons of yummy veggies!!

Try this recipe out for a little inspiration.

Weekend Glow Kale Salad **we tweaked the recipe listed below and linked here from the wonderful blog Oh She Glows

Weekend Glow Kale Salad

Yield: 4 servings


  • 1/2 large head of kale (about 4-6 cups)
  • 1 cup finely chopped red onion
  • 1/2 red bell pepper
  • 1/2-3/4 cup chopped carrot (2 small carrots)
  • 1 English cucumber (2 cups chopped halves)
  • 1 avocado, chopped
  • 1 & 1/4 cup chopped grape tomatoes (or other variety)
  • 1/3 cup chopped walnuts (sub sunflower seeds for our fellow nut-allergy sufferers)
  • Dressing: 1 batch of Lightened Up tahini-Lemon Dressing (<—click for recipe)
  • Your desired fresh or dried herbs


1. Chop vegetables and mix in a large mixing bowl. Reserve hemp seed and walnuts for sprinkling on top.

2. Make your Lightened Up tahini-Lemon Dressing in a food processor and process until smooth.

3. Tear the leaves off of the kale and rip into bite-sized pieces. Wash and dry kale leaves.

4. Mix the vegetables, kale leaves, and full batch of dressing (3/4-1 cup) in large bowl until thoroughly combined.

5. Place in fridge to ‘marinate’ for 10-15 minutes. Serves 4. Keeps in fridge in a sealed container for 1 day.

Still not convinced this healthy eating thing is possible this week. IT IS! 

Here is a simple chart that should help you break it all down…

Eat (focus on organic/chemical free, and un-packaged)

Quality Meat





Brown Rice or Quinoa



Nuts and Seeds

Healthy Fats: Avocado, Coconut and Olive Oil

Fresh Green Smoothies (“Juice” but make sure you have the skin)

Tea, Filtered Water

Don’t Eat

Whole Foods Gluten (wheat, barley, rye, spelt)

Dairy (milk, cheese, butter, yogurt, etc.)

Processed Sugar (white/brown sugars, maple syrup, high fructose corn syrup, evaporated cane juice, Splenda®, Equal®, Sweet’N Low®, juice concentrate, agave nectar, brown rice syrup, honey)


Here is some helpful info provided by GOOP on why we are removing what we are removing:

So let’s get clear about what we mean by “whole foods.” They’re foods found in nature and made of one ingredient. You find them at your local farmers’ market or on the outer edges of the supermarket. Fruits, vegetables, leafy greens, meat, fish, rice, potatoes, nuts, and seeds are some examples.When we eat primarily whole foods, we’ve automatically removed most of the junk foods, sodas, preservatives, and chemicals that are flooding our food supply. This alone is a huge step in the right direction and might by itself, over time, clear up our health issues.

Why are the foods in the “don’t eat” category removed from the cleanse?

1. Gluten. Gluten is the protein found in wheat and other cereal grains, such as barley, rye, spelt, and kamut. The list of syndromes and diseases associated with gluten sensitivity seem to be endless. It can cause irritation and direct damage to the gut, contributing to a host of problems in the body. Gluten triggers autoimmune responses and thyroid issues and creates the conditions for leaky gut. Gluten sensitivity has been associated with chronic headaches, cancer, type 1 diabetes, neuropathy, and increased mortality rates. We’ve seen gluten contribute directly to indigestion and bloating as well as fatigue and brain fog. While some people may have a serious allergy to wheat, nearly everyone has an immune response to it. This immune response can create a cascade of negative reactions that we are only beginning to understand. As opposed to foods like fish and vegetables, gluten-containing foods, such as cakes and cookies, are also more likely to be highly processed and contain chemicals, preservatives, and sugar. There is currently much debate about the true impact of gluten on human health. In lieu of absolute evidence, we recommend that you remove gluten for a week and see how you feel.

2. Dairy. Dairy has its own problems and can cause trouble for people even if they are not lactose intolerant. The most common symptoms associated with dairy are sinus issues, postnasal drip, skin breakouts, allergies, ear infections, digestive distress, and constipation. Each person may tolerate dairy differently. Some people have difficulty with any dairy, while others can have dairy infrequently or in small amounts. It also may be the type of dairy that matters—cow’s milk is out, but goat and sheep work fine. Due to all these differences and the potential for health issues, we remove all dairy from the cleanse.

3. Processed Sugar. This item is found in almost all processed foods today. A little bit here and there is most likely not a problem but a lot probably is. When the sweet receptors in our brain are over-stimulated by sugar-rich diets, the sugar easily overrides our mechanisms for self-control. In fact, sugar has been shown to surpass the desire for cocaine in lab animals. (1)
This makes sugar one of the drivers of obesity because it is easy to over consume and can trigger more hunger. (2) In obese populations, sugar is generally the largest daily calorie source. In general, removing processed sugar will help balance blood sugar, reduce pathogenic bacteria in the gut, and keep your mood stable.

4. Alcohol. Alcohol taxes the liver and feeds pathogenic bacteria in the gut. However, there are studies that suggest some benefits to consuming alcohol. Some talk about wine’s antioxidant content (you have probably heard of resveratrol)
which you can readily get from other safer sources (e.g., grapes and other plant foods). Others state that moderate consumption of wine may reduce the incidence of depression, while heavy users face more depression. (3) Drinking alcohol tends to accompany other lifestyle factors that may not be as healthful such as smoking, lack of sleep, and poor eating habits. All that said, studies seem to suggest that the people who live the longest are those who are not heavy drinkers nor abstain completely from drinking, but have an occasional glass of red wine. However, much of the beneficial effects of wine depends on the state of our liver and its ability to clear alcohol from the body. For this reason, we remove all alcohol during the cleanse to support the liver and give ourselves a chance to see what role alcohol plays in our own lives.

Commit to a healthy lifestyle this week and let us know how it goes!!


The FITgals




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