Dr. Oz's 48-Hour Weekend Cleanse - doctoroz.com

Dr. Oz's 48-Hour Weekend Cleanse

 

 

The practice of detoxifying the body to rid it of unhealthy toxins has been around for centuries. Hippocrates recommended fasting to improve health, and many religious groups have historically used fasting as a way of purifying the spirit.

Today the marketplace is cluttered with detox diets that promise to help you lose weight, boost your energy levels and more. However, many popular detox diets, especially those that involve extreme low-calorie fasting, can rob the body of important nutrients and place the body in starvation mode, which actually slows your metabolism. Other downsides of many detox diets include: dehydration, fatigue, dizziness, nausea and even colon damage.

The Body’s Detox System

Oftentimes people don’t realize that the body has its own extraordinary internal detoxification system. Here’s a brief look at three critical organs involved:

• The Liver: Your first line of defense against toxins is your liver, which acts like a filter in preventing toxic substances contained in foods from passing into your blood stream.
• The Colon: This organ has bacteria that produce both healthy and unhealthy chemicals. You want to keep your colon flowing regularly since its main role is to flush out toxic chemicals before they can do you any harm.
• The Kidneys: Like clockwork, the kidneys are constantly filtering your blood and getting rid of toxins in the form of urine.

For a detox diet to truly work, you need to maintain these three key organs by nourishing your body with the right nutrients. Dr. Oz’s 48-Hour Weekend Cleanse is based upon eating certain “detoxifying” foods that will keep these systems running smoothly. The plan couldn’t be simpler to follow so you’re not always focused on what to eat next. You'll need to prepare and eat the following meals and snacks two days in a row. To get ready for the weekend cleanse, print out the complete cleanse shopping list and make a trip to the supermarket. Click here for the shopping list.

Dr. Oz’s 48-Hour Weekend Cleanse

 

Breakfast: Quinoa With Prunes
Start your morning off with a bowl of quinoa; this healthy whole grain is also a complete protein, and it’s high in phosphorus and fiber. Top it with prunes; they’re high in fiber and sorbitol, a chemical that acts like a laxative.

Ingredients
1/2 cup quinoa, rinsed
1 cup water
1 pinch nutmeg
1 tsp grated ginger
1 tbsp flaxseed oil
1/3 cup chopped prunes
1/4 cup rice milk

Click here for the complete recipe.


Snack Items: Detox Drinks

Enjoy these healthy pick-me-ups in between meals throughout the day.

Kale, Pineapple and Ginger Detox Drink (Juicer required)

This purifying beverage contains kale to cleanse the kidneys; pineapple, which has bromelain to aid digestion; and ginger to help stimulate bile flow in your gall bladder.

Ingredients
1/2 cup pineapple
2 large cucumbers
1 bunch kale without stems (4 cups chopped)
1/2 lemon, squeezed
1/4 inch of ginger
1 bunch of mint (1/2 cup)

Pineapple, Lemon and Pomegranate Blend-Free Detox Drink

If you don’t have a juicer to make the first drink, mix up this easy detox concoction with ready-made juices and cut with water.

Ingredients
3/4 cup unsweetened pineapple juice
1 lemon
1 cup unsweetened pomegranate juice
3 cups water

Click here for the complete juice recipes.

Alternate: Veggie Snack

Slice and mix together celery, radishes and cucumber, or any assortment of fresh vegetables. Dress with olive oil, lemon juice, salt and pepper. Put this crunchy cleansing treat in plastic baggies or a portable container so you can take it with you on the run. You can have as much of this snack as you want throughout the day.

 

Lunch: Fruit Smoothie

In a blender, whip up a nourishing smoothie that contains blueberries, loaded with quercetin, a flavonoid that boosts immunity and is good for your liver; bananas, full of vitamin B6, an essential vitamin for liver detoxification; and ground flaxseed, packed with brain-nourishing omega-3s and fiber for healthy elimination.

Ingredients
½ cup almond or hemp milk (plain/unsweetened)
1 tablespoon ground flaxseed or chia
¼ cup frozen blueberries
¼ banana
½ cup ice

Combine all ingredients in a blender. Blend until smooth. 

 

Dinner: Vegetable Broth Soup

This purifying broth contains fennel to help bile flow in your gallbladder; garlic to help with liver and gall bladder function; cabbage, excellent for detoxification in both the liver and kidneys; and shitake mushrooms to boost liver enzymes. Serve soup with a side of sauerkraut with sliced apples. Sauerkraut contains probiotics, the good bacteria that protect your GI tract. Make sure to use traditionally fermented sauerkraut to get the greatest health benefits. Apples boost both kidney and liver function.

Vegetable Broth Ingredients
2 red onions, roughly chopped
2 stalks celery, roughly chopped
1 fennel bulb, fronds and stalks included, roughly chopped
2 tsp caraway seeds
2 tsp sea salt
Freshly ground pepper
1 cup sliced shitake caps
4 large cloves garlic, chopped
1 cabbage, roughly chopped
2 quarts water
2 tbsp paprika
2 tbsp fresh oregano, chopped
8 sprigs parsley, chopped stems and leaves
1/2 cup parsley, chopped

Click here for the complete recipe.


To get the most out of Dr. Oz’s 48-Hour Weeekend Cleanse, be sure to follow these rules:

• No Eating After 7 p.m.
• Take an Epsom Salt Bath: This therapeutic bath will help you sweat out toxins and also contains magnesium to relax your muscles as well.
• Dandelion Root Tea: Before bed, enjoy a cup of dandelion root tea, an excellent way for your liver to excrete toxins from your body.

Bonus: More Foods to Boost Your Body’s Detox Systems

The Liver

• Dark berries such as blueberries and blackberries will make it easier for your liver to get rid of certain toxins.
• Hot peppers have capsaicin, which boosts enzymes responsible for detoxifying the liver. As a rule, the hotter the pepper, the more capsaicin.

The Colon

• Whole grains contain phosphorous, a natural laxative, and fiber to help bulk up your stools.
• Fermented foods like kimchi (Korean spicy pickled cabbage) and sour pickles are packed with probiotics, the good bacteria that help protect your colon.

The Kidneys

• Soy products such as miso, tofu and edamame all act like diuretics, allowing you to urinate more often.
• Cruciferous vegetables such as cauliflower, bok choy and broccoli increase your kidney’s ability to transport toxins into the urine and help liver cells recover from detox.

Dr. Oz's 3-Day Detox Cleanse One-Sheet

 

Reset your body with this detox cleanse from Dr. Oz! Print a copy of this sheet to bring to the grocery store.

 

 Dr. Oz's 48-Hour Weekend Cleanse Shopping List

 

Prepare for Dr. Oz's 48-Hour Weekend Cleanse by taking this shopping list with you to the supermarket. Click here for a printable version of the 48-Hour Weekend Cleanse Shopping List.

 

 

Dr. Oz's 48-Hour Weekend Cleanse Recipes

 

Breakfast: Quinoa with Chopped Prunes

 

Ingredients

Makes 1 serving

1/2 cup quinoa, rinsed

1 cup water

1 pinch nutmeg

1 tsp grated ginger

1 tbsp flax seed oil

1/3 cup chopped prunes

1/4 cup rice milk

 

Directions

In a small pot, stir 1/2 cup quinoa, a pinch of nutmeg and 1 tsp of grated ginger into a cup of water.

Bring to a boil. Reduce the heat, cover the pot and simmer for 10 minutes.

Stir in the prunes and rice milk. Cover again and cook another 5 minutes.

Before serving, stir in 1 tbsp of flaxseed oil.

 

Snack: Detox Drinks

 

Kale, Pineapple and Ginger Detox Drink

 

Ingredients

Makes 4 servings (which you can drink throughout the day)

1/2 cup pineapple

2 large cucumbers

1 bunch kale without stems (about 4 cups chopped)

1/2 lemon, squeezed

1/4 inch of ginger

1 bunch of mint (about 1/2 cup)

 

 

Directions

Chop ingredients so they are able to fit into juicer. Juice ingredients one at a time. Enjoy!

 

Alternative: Pineapple, Lemon and Pomegranate Blend-Free Detox Drink

Ingredients

Makes 4 servings (which you can drink throughout the day)

3/4 cup unsweetened pineapple juice

1 lemon

1 cup unsweetened pomegranate juice

3 cups water

 

Directions

Combine all ingredients and mix in a cup. Enjoy!

You can consume as many of these snacks as you'd like throughout the day.

 

Alternative Snack: Fresh Veggies

 

Ingredients

Celery

Radishes

Cucumber

Green beans

Olive oil

Lemon juice

Salt

Pepper

 

Directions

Cut up celery, radishes, cucumber and green beans.

For dressing, combine olive oil, lemon juice, salt and pepper. Mix well.

You can consume as many of these snacks as you'd like throughout the day.

 

Lunch: Fruit Smoothie

 

Ingredients

Makes 1 serving

1/2 cup almond or hemp milk (plain/unsweetened)

1 tbsp ground flaxseed or chia

1/4 cup frozen blueberries

1/4 banana

1/2 cup ice

 

Directions

Combine all ingredients in a blender. Blend until smooth. 

 

Dinner: Vegetable Broth Soup

 

Ingredients

Makes 5 servings

2 red onions, roughly chopped

2 stalks celery, roughly chopped

1 fennel bulb, fronds and stalks included, roughly chopped

2 tsp caraway seeds

2 tsp sea salt

Freshly ground pepper

1 cup sliced shitake caps

4 large cloves garlic, chopped

1 cabbage, roughly chopped

2 quarts water

2 tbsp paprika

2 tbsp fresh oregano, chopped

8 sprigs parsley, chopped stems and leaves

1/2 cup parsley, chopped

 

Directions

Combine all ingredients, except for the chopped parsley, in a pot. Add 2 quarts of water.

Bring to a boil and then reduce heat. Simmer covered for about 1 hour. Adjust seasoning.

Remove whole parsley sprigs and serve topped with some freshly chopped parsley.

Serve with a side of traditionally fermented sauerkraut and chopped apples (warm or room temperature).

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