I was finally fed up with my insides getting the best of me. Irregularity was my middle name and I just could not take it anymore. Being constipated 3-4 times a week is insane. So in early August I made a choice to stop the madness by eating more fresh fruit, vegetables and whole grains. I already knew that nature has given us all the natural laxatives we need. It's a matter of taking advantage of them. I decided to give my body a natural cleanse to kick start my new way of eating. I did a search on the internet and came across the Fruit Flush Diet. I did the fruit flush over a weekend and it worked great to help my body prepare for the new fresh fruit and vegetables I would be eating. It's been almost 6 weeks since I did this diet and changed my eating habits. I am so proud to say I have not had a single episode of constipation since.
Lesson Learned: Stop making excuses and just do it!
Fruit Flush Diet -- Shopping List
(Purchase organic foods when available.)
_____ 16 oz whey protein or egg white protein powder (see ingredients to avoid, below)
_____ Fresh fruit of choice
_____ Raw salad vegetables (variety is important)
_____ 1 Avocado (if used as a salad topping)
_____ Olive oil or flax seed oil (for salad dressing)
_____ 2 lemons or limes
_____ 1-2 gallons pure water
_____ 3-6 oz chicken, fish, turkey, or lean beef
_____ 4-8 egg whites (if you prefer, in place of lean chicken, fish, turkey, or beef)
INGREDIENTS TO AVOID IN A PROTEIN POWDER
Here is a list of ingredients to avoid in a protein powder. The protein powder you choose should provide, in a single serving, 24 grams of protein per ounce (28.35 grams).
INGREDIENTS TO AVOID:
· Casein
· Calcium caseinate
· Sodium caseinate
· Fructose
· Aspartame
· Acesulfame-K
· Acesulfame potassium
· Sucralose
· Sugar
· Sucrose
· Evaporated cane juice
· Artificial flavors and/or colors
Reproduced with the permission of Jay Robb Enterprises, Inc., Carlsbad, California, http://www.jayrobb.com/
Some nutritionists believe in only eating low-carb or low-glycemic fruits due to the belief that sweet fruits, such as bananas and grapes, can overload the system with sugar. Because you are only eating one serving of fruit every two hours and it is a fact that fructose enters the bloodstream at a relatively slow rate, on the FRUIT FLUSH, you may confidently choose whatever whole, fresh, raw, natural fruit you choose without fear of overloading your system. Juice is NOT ALLOWED on the FRUIT FLUSH, nor is dried fruit, both of which are too concentrated for use with this program. Avocados, which are rich in fat, are only allowed in the evening with your salad.
FRESH FRUIT SERVING SIZES FOR REFERENCE:
THE FOLLOWING LIST CONSTITUTES APPROXIMATELY 1 SERVING (100 CALORIES):
Apples -- 2 medium
Mango -- 1 large or 2 small
Apricots -- 6 medium
Nectarines -- 2 small
Banana -- 1 medium
Oranges -- 2 medium
Blackberries -- 1.5 cups
Peaches -- 3 medium
Blueberries -- 1.5 cups
Pears -- 1 medium
Cantaloupe -- 2 cups cubed
Pineapple -- 1 cup
Cherries -- 1 cup
Plums -- 3 medium
Grapefruits -- 2 large
Raspberries -- 1.5 cups
Grapes -- 1 cup (or 15-18 grapes)
Strawberries -- 2 cups
Honeydew -- 2 cups cubed
Tomatoes -- 4 medium
Kiwifruits -- 2 medium
Watermelon -- 2 cups (cubed or balled)
During the entire three days of the FRUIT FLUSH, you should become slightly hungry every 2 hours, at which time you will eat. This eating pattern fuels your body and keeps you from ever being overly hungry.
On Day 1, the series of protein drinks will stoke your metabolism, lower your glycogen levels, and force your body to burn fat as part of its energy needs.
On Days 2 and 3, fruit will power your body while cleansing and purifying the cells and organs. Plus, the protein drinks and fresh fruit are high in water content, which, in turn, will help keep your system hydrated.
DAY ONE
Mix 1 1/4 cup of whey protein or egg white protein powder (your flavor of choice) with 1 quart (32 ounces) pure water. Shake, blend, or stir, and store in a sealed container in a cool place. The protein powder you choose must NOT BE sweetened with added carbohydrate or contain artificial sweeteners. This means it MUST NOT CONTAIN: aspartame, fructose, sucrose, evaporated can juice, sucralose, maltodextrin, sugar, corn syrup, corn sweeteners, barley malt, molasses, agave, or brown sugar.
The protein powder you choose should also contain approximately 24 grams of protein per one-ounce serving. If you choose an egg white protein, you may wish to add the herb stevia to naturally enhance the perceived sweetness without increasing carbohydrate content.
Before pouring each glass of protein as outlined below, lightly shake or stir the container to re-mix the protein drink.
SHOPPING TIPS: Choose a high-quality protein powder that tastes good. Avoid the bargain brands that may save you a buck or two but can taste like chalk and are often filled with asparatame, sucralose, fructose, sugars, acesulfame-K, acesulfame potassium, and artificial flavors and colors. The body is a temple of the spirit. It deserves only the best. I also suggest purchasing organically grown foods whenever possible.
· 8AM -- 6-oz glass of protein mix
· 10AM -- 6-oz glass of protein mix
· NOON -- 6-oz glass of protein mix
· 2PM -- 6-oz glass of protein mix
· 4PM -- 6-oz glass of protein mix
· 6PM -- 3-6 cups raw vegetable salad and 3-6 oz of lean chicken, fish, turkey, or beef or scramble 4-8 egg whites in 1 tsp olive oil. Top the salad with 1-2 tbs olive or flax seed oil (or ½ avocado) and the juice of ½ lemon or lime.
NOTE: Drink an 8 to 12-ounce glass of water one hour after you consume each protein drink or meal. (If this doesn’t quench your thirst, you may consume more water.)
DAYS 2 and 3
· 8AM -- 1 serving fresh fruit
· 10AM -- 1 serving fresh fruit
· NOON -- 1 serving fresh fruit
· 2PM -- 1 serving fresh fruit
· 4PM -- 1 serving fresh fruit
· 6PM -- 3-6 cups raw vegetable salad. Top the salad with 1-2 tbs olive or flax seed oil (or ½ avocado) and the juice of ½ lemon or lime. Consume 1 protein drink mixed, as follows: 12 oz pure water, 5 tbs high-quality whey or egg white protein powder, Stir and drink slowly
NOTE: Drink an 8- to 12-ounce glass of water one hour after you consume each fruit meal. (If this doesn’t quench your thirst, you may consume more water.)
