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3-Day Smoothie Cleanse

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Ready?

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MEDICAL DISCLAIMER

The techniques, ideas and suggestions in this document are not intended as a substitute

for proper medical advice. Always consult your physician or health care professional

before starting any new eating program, supplement, food or drink – particularly if you

are pregnant, breastfeeding, elderly, or if you have any chronic or recurring medical

conditions. Any application of the techniques, ideas, and suggestions in this document is

at the reader’s sole discretion and risk. The author makes no guarantees or warranties of

any kind in regard to the content of this document including, but not limited to, any

implied warranties of merchantability to any person or entity for any errors contained in

this document or for any special, incidental, or consequential damage caused directly or

indirectly by the information contained within.

Copyright © 2016 Apex Nutrition, LLC

All rights reserved. Unauthorized reproduction, in any manner, is

prohibited.

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Video Introduction: I’d love to introduce the Fit & Strong 3Day Smoothie

Cleanse to you. Click here or on the image to the right to watch a quick video.

A Clean Start

Gear up, because we’re going to embark on a “cleansing” journey. And, this is no ordinary

cleanse. In fact, it’s likely not like any cleanse of which you’ve heard. The objective of this

cleanse is to: 1) Give your mind a clear-cut break from old eating habits and a new start, a Fresh

Start, towards healthy ones (many cravings and food addictions have been broken

with this cleanse)

2) Give your cells, tissues, organs, and body a break from the toxins that usually bombard it every day, and

even every meal

3) Flood your cells with active nutrients like antioxidants, anti-inflammatories, phytochemicals and others

that promote cellular cleansing for healthy, toxin-free cells

4) JumpStart Fat Loss – Average total loss in 3 days is 6 lbs, with 2 lbs gain-back = 4 lbs net

Here’s what it’s not:

1) It’s not a colon cleanse that promises weight loss simply by increasing gut “waste” or using laxatives.

2) It’s not an extremely low-calorie concoction designed to starve your body (it’s ~1100 calories)

3) It’s not low-protein. It includes ~80 grams of protein per day

4) It’s not unhealthy, harmful or risky – it’s perfectly suited for most all healthy people and even those with

diagnosed conditions such as Diabetes, Heart Disease, Irritable Bowel Syndrome, Allergies, and

Intolerances.

Here’s, exactly what it is:

1) A recipe that includes a variety of high-nutrients fruits and vegetables, proteins, healthy fats, and vitamin

and minerals.

2) It’s flexible so you can use seasonal produce, and mix and match according to your taste preferences

3) It’s complete nutrition, with just under 100 grams carbs, 80+ grams protein, healthy fats, 1000 calories,

and 30 grams fiber.

4) It’s pureed or blenderized, so while flooding your cells with nutrients, it still gives your digestive tract a

break.

5) It’s low-allergenic – it’s wheat-free, grain-free, soy-free, nut-free, lactose-free and casein-free (it can also be

whey-free and completely dairy-free depending on your specific choices).

6) And, now there’s a quick-version. Although I recommend the fresh fruits and vegetables as your first

option, it’s not the end of the world if you need to use the quick option. It’s made of fruit/vegetable juice,

fiber from chia or flaxseeds, and protein from yogurt and/or protein powders.

Click on Image above to

view Kelli’s Smoothie

Cleanse Intro Video

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Jump In!

First, take a look at the General Smoothie Recipe and the Smoothie Example Recipes. Decide which ones, or what

ingredients you’d like to use. Print out the shopping list guide at the end of this document and get organized. As

you’ll see, I’ve also listed supplement recommendations. These supplements are recommended for most healthy

individuals, but if you’ve already established a healthy supplement regimen, you can use it or add to it. As soon as

you’ve gathered the ingredients, go ahead and clear your eating schedule for 3 days, and enjoy a time of cleansing

and freedom from food choices.

Then, if you’d like, decide how long you’d like to continue after the 3 day jumpstart.

This smoothie cleanse is not recommended with intense athletic training – so, if possible, plan the 3 Day Smoothie

Cleanse for 3 days of only low to moderate intensity training that lasts for no more than 60 minutes for any session.

If this isn’t possible, it’s important to add training nutrition. Follow the instructions on page 12 to add “cleanse

friendly” pre-, during, and post-training fuel (Kelli recommends other options for non-cleansing training nutrition

that can be found in Fuel Right and Custom Client plans). Of note, when you add training nutrition, you will likely

not get quite the same results as you would without the extra carbohydrates, so it’s best to use the cleanse when

your schedule includes only low intensity exercise.

And, don’t forget the shopping list template on page 13.

Alright – let’s get started!

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The Cleansing Smoothie Mix-and-Match Recipe Ingredients:

1 cup (150 gm) berries or other fruit + 1 cup (30 gm) spinach or other greens 2 Tbsp (14 gm) any nuts (or, to make nut-free, use 1 Tbsp ground flaxseeds and 1 tsp. coconut oil)

1 scoop (15-20 gm) undenatured whey or other protein powder or 1 cup plain organic yogurt

2 Tbsp (14 gm) chia seeds or ground flaxseeds

1/2 medium (60 gm) beet (peeled), ½ medium (100 gm) cucumber, OR 1 medium (14 gm) celery stalk

1-2 tsp (7-14 gm) organic honey, maple or agave

1 Tbsp apple cider vinegar

Optional ingredients: 1 Tbsp (6 gm) fresh minced ginger (or ½ tsp ground), 1 Tbsp fresh minced turmeric root (or

½ tsp ground), 1 tsp ground cinnamon, 1-2 Tbsp gelatin

Water or ice as needed.

Approximate Nutrition Facts: ~375 calories, 35 gm carbs, 10 gm fiber, 25 gm protein

Ingredient Options:

Fruits (150 gm): 1 medium pear, 1 med apple, 1 med peach, 1 med peeled orange, ½ med peeled grapefruit, 1 cup

fresh cranberries (if use cranberries, add extra 1 tsp honey), etc.

Greens (30 gm): Spinach, mixed greens, kale, beet greens, mustard greens etc.

Nuts (14 gm): Cashews, almonds, walnuts, etc.

Instructions:

Mix all ingredients in food processor or blender. Add water or ice as needed for desired consistency.

Women: Drink 3 full servings per day; Men: Drink 3-4 servings per day.

Other foods: Eat unlimited fresh vegetables such as celery, carrots, spinach, salad vegetables with any amount of

vinegar (organic apple cider vinegar preferred).

NEW! The Cleansing Smoothie Quick Recipe Ingredients:

1 cup (150 gm) fruit/vegetable juice such as (should be <=120 calories and <=30 gm carbs) Naked Green

Machine, V8 Healthy Grens, Suja Green Juice 2 Tbsp (14 gm) ground flaxseeds OR chia seeds

1 scoop (15-20 gm) undenatured whey or other protein powder or 1 cup plain organic yogurt

½ Tbsp melted coconut oil

1 Tbsp raw apple cider vinegar

Optional ingredients (I recommend choosing 1-2): 1 Tbsp (6 gm) fresh minced ginger (or ½ tsp ground), 1 Tbsp

fresh minced turmeric root (or ½ tsp ground), 1 tsp ground cinnamon, 1-2 Tbsp gelatin

Water or ice as needed.

Approximate Nutrition Facts: ~370 calories, 38 gm carbs, 6 gm fiber, 25 gm protein

Instructions:

Place all ingredients in a container with a lid. Shake vigerously to mix well. Add water or crushed ice as needed for

desired consistency.

Women: Drink 3 full servings per day; Men: Drink 3-4 servings per day.

Other foods: Eat unlimited fresh vegetables such as celery, carrots, spinach, salad vegetables with any amount of

vinegar (organic apple cider vinegar preferred).

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Generally Recommended Supplements:

2000 mg DHA/EPA from fish oil each day

Easiest to get this amount from liquid form. Example: http://www.vitacost.com/Vitacost-Liquid-Finest-

Fish-Oil-Omega-3-DHA-EPA or, if unwilling to use liquid: (3-4 capsules)

http://www.vitacost.com/vitacost-mega-efa-omega-3-epa-dha-fish-oil-2126-mg-per-serving-240-

softgels/?prSrching=0

2000 IU Vitamin D each day. For example, 2 mini-capsules: http://www.vitacost.com/vitacost-vitamin-d3-as-

cholecalciferol-1000-iu-200-capsules/?NttSR=1

1 High-Quality Multivitamin

Recommended brand is Rainbow Light. Food-based, added enzymes and probiotics. Examples:

Men: http://www.vitacost.com/rainbow-light-mens-one-energy-multivitamin-150-tablets

Women: http://www.vitacost.com/rainbow-light-womens-one-food-based-multivitamin

Probiotics: Must use either 1) yogurt once daily, 2) multivitamin with probiotic, OR 3) separate probiotic such as

http://www.vitacost.com/nutrition-now-pb-8-pro-biotic-acidophilus-for-life-120-capsules#

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Sample Recipes Strawberry Almond Red Power Smoothie Ingredients:

1 cup (150 gm) strawberries

1 cup (30 gm) spinach 2 Tbsp (14 gm) almonds

1 scoop (15-20 gm) undenatured whey or other protein powder or 1 cup (150 gm) plain organic yogurt

2 Tbsp (14 gm) chia seeds

1/2 medium (60 gm) beet

1-2 tsp (7-14 gm) organic honey

Optional: 1 Tbsp (6 gm) fresh minced ginger

Water or ice as needed.

Bright and Sunny Citrus Smoothie Ingredients:

½ medium (150 gm) peeled grapefruit or 1 medium (150 gm) peeled orange

1 cup (30 gm) mixed greens 2 Tbsp (14 gm) cashews

1 scoop (15-20 gm) undenatured whey or other protein powder or 1 cup plain organic yogurt

2 Tbsp (14 gm) chia seeds

1/2 medium (100 gm) cucumber

1-2 tsp (7-14 gm) organic honey

Water or ice as needed.

Super Detox Celery Smoothie Ingredients:

1 small (120-150 gm) apple

1 cup (30 gm) kale

2 Tbsp (14 gm) walnuts

1 scoop (15-20 gm) undenatured whey or other protein powder or 1 cup plain organic yogurt

2 Tbsp (14 gm) ground flaxseeds

1 med (40 gm) celery stalk

1-2 tsp (7-21 gm) organic honey

Water or ice as needed.

Refreshing Cranberry Beet Smoothie Ingredients:

1 cup (150 gm) fresh cranberries

1 cup (30 gm) spinach

2 Tbsp (14 gm) almonds

1 scoop (15-20 gm) undenatured whey or other protein powder or 1 cup plain organic yogurt

2 Tbsp (14 gm) Chia seeds

½ med (60 gm) beet

2-3 tsp (14-21 gm) organic honey, Water or ice as needed.

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Cleansing Plan Option:

3 Day: Drink 3-4 Cleansing Smoothies for 3 consecutive days. Take regular supplements or those listed as

generally recommended. Add vegetables with Organic Apple Cider Vinegar if desired. After completing 3-Day

Cleansing Smoothie, I recommend “clean,” low-grain, low to moderate carb, whole food eating. See Custom Plan

and Fuel Right for details.

7 Day: Follow 3 Day directions for 3-4 Cleansing Smoothies per day for 3 consecutive days. Then eat regularly for

2 days, followed by cleaning smoothies for an additional 2 days.

10-21 Day: Follow 3 Day directions for 3-4 Cleansing Smoothies per day for 3 consecutive days. Once daily add

1 Tbsp organic coconut oil to one smoothie. Then eat regularly for 2 days, and follow a pattern of 3 days “on

smoothies” / 2 days “off smoothies” for 10-21 days.

30 day: Follow 3 Day directions for 3-4 Cleansing Smoothies per day for 3 consecutive days. Once daily add 1

Tbsp organic coconut oil to two smoothies. Then eat regularly for 3 days, following a pattern of 3 days “on

smoothies” / 2 days “off smoothies” for 30 days.

Off-Day Eating Recommendations: For the 7, 10-21, and 30 Day Plans, see off-day eating options beginning on next page.

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Off Day Eating Recommendations:

Women’s Mix-n-Match Off-Day Eating Instructions (if you have full Apex Eating Plan, follow

it instead):

Breakfast: Start the day right! (~300 calories)

24 oz. ice-cold water by noon + choose one

1) Any Cleansing Smoothie Recipe (if used, omit mid-morning snack) 2) 2 eggs (cage-free), scrambled w/ 1/8 (25 grams) medium avocado and any veggies such as red bell peppers

(aim for ½ cup (36 gm) cooked), 1 piece of fruit OR 1 cup (150 gm) berries or melon OR ½ banana (~310 calories, 25 gm carbs, 5 gm fiber, 15 gm protein)

3) Nut cereal: Place 2 Tablespoon (14 gm) sliced almonds and 2 Tablespoon (14 gm) chopped walnuts in baking dish or flat-bottomed bowl with 2 tsp (10 gm) extra virgin coconut oil. Cook on high for 2 minutes in microwave. Stir in 1 Tablespoon Chia seeds or flaxseeds, 1 teaspoon cinnamon, and 2-3 drops Stevia (1/2 teaspoon powdered Stevia). Stir until well mixed. Cook on high for 2 minutes. Stir well. Serve with ¾ cup milk mixed with ½ scoop whey protein and 1 cup fresh or frozen berries. (~325 calories, 24 gm carbs, 9 gm fiber, 14 gm protein)

4) Serve 1 piece of fruit OR 1 cup berries or melon OR ½ banana with ¾ cup plain Greek yogurt. Optionally, add 1 teaspoon fresh ginger root (or ¼ teaspoon ground ginger), ½ teaspoon ground cinnamon and 3 Tbsp sliced almonds. Add natural Stevia, to taste, if desired. (~305 calories, 19 gm carbs, 6 gm fiber, 18 gm protein)

Morning Snack: No processed foods! (100 calories) Choose one:

1) 1 small piece of fruit OR ¾ cup berries or melon OR ½ banana + 1 Tbsp nuts OR 1 tsp peanut butter or nut butter OR 1 hard-boiled egg white

2) 1 large hard-boiled egg (80 calories, 0 gm carbs, 0 gm fiber, 7 gm protein) 3) 2 tbsp nuts (85 calories, 1 gm carbs, 1 gm fiber, 4 gm protein)

Lunches: Keep energy up! (~350 calories)

24 oz. ice-cold water by 5:00 + choose one:

1) Any Cleansing Smoothie Recipe (if used, omit mid-afternoon snack) 2) Wrap: Using 3 large lettuce or Spinach leaves, wrap 3 oz. lean meat or ½ can tuna, 2 tsp olive oil, any veggies,

¼ avocado + 1 piece of fruit OR 1 cup berries or melon OR ½ banana (345 calories, 23 gm carbs, 7 gm fiber, 21 gm pro)

3) Slice 1 apple. Dip into 1.5 Tbsp peanut or almond butter. Add small salad on side made with 1 cup salad greens, 1 bell pepper sliced, and 1/8 medium avocado. Top salad with 1 tsp olive oil and 1 tsp vinegar. Add salt/pepper to taste. (~340 calories, 20 gm carbs, 13 gm fiber, 16 gm protein)

4) 1 ½ cups large salad with any vegetables + 3 oz. lean chicken (deck of cards) and 1.25 Tbsp olive oil + vinegar/salt/pepper OR 3 Tbsp light dressing + 1 hard-boiled egg added to salad + 1 piece of fruit OR 1 cup berries or melon OR ½ banana (345 calories, 30 gm carbs, 7 gm fiber, 28 gm protein)

5) Dinner Leftovers: 6 oz. lean meat (size of 2 decks of cards) + unlimited fresh, sautéed, or steamed vegetables (varies)

Afternoon Snack: No processed foods! (100 calories) Choose one:

1) 1 small piece of fruit OR ¾ cup berries or melon OR ½ banana + 1 Tbsp nuts OR 1 tsp peanut butter or nut butter OR 1 hard-boiled egg white

2) 1 large hard-boiled egg (80 calories, 0 gm carbs, 0 gm fiber, 7 gm protein) 3) 2 tbsp nuts (85 calories, 1 gm carbs, 1 gm fiber, 4 gm protein)

Dinner: (~400 kcals)

16 oz. ice-cold water by 8:00 + choose one:

Protein: 6 oz. chicken, turkey, fish, grassfed beef, or 8 oz. tofu (size of 2 decks of cards)

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Vegetables: Unlimited (must eat at least 1 cup fresh) spinach, beets, broccoli, bell peppers, tomatoes, carrots, kale,

greens, onions, garlic, etc.

Fats: Add 1.5 of: 1 Tbsp organic coconut oil, olive oil or avocado oil / ¼ medium avocado / 2 Tbsp any nuts

Dessert: (100 calories, optional)

½ - 1 ounce 70%+ dark chocolate (100-120 calories, 12 gm carbs, 3 gm fiber, 2 gm protein)

Men’s Mix-n-Match Off-Day Eating Instructions (if you have full Apex Eating Plan, follow it

instead)

Breakfast: Start the day right! (~400 calories)

24 oz. ice-cold water by noon + choose one

1) Any Cleansing Smoothie Recipe 2) 2 eggs (cage-free), scrambled w/ 1/3 medium avocado and any veggies such as red bell peppers (aim for ½

cup cooked), 1 piece of fruit OR 1 cup berries or melon OR ½ banana (~400 calories, 25 gm carbs, 6 gm fiber, 15 gm pro)

3) Nut cereal: Place 2 Tablespoon sliced almonds and 2 Tablespoon chopped walnuts in baking dish or flat-bottomed bowl with 1 Tbsp extra virgin coconut oil. Cook on high for 2 minutes in microwave. Stir in 2 Tablespoon Chia seeds or flaxseeds, 1 teaspoon cinnamon, and 2-3 drops Stevia (1/2 teaspoon powdered Stevia). Stir until well mixed. Cook on high for 2 minutes. Stir well. Serve with ¾ cup milk mixed with ½ scoop whey protein and 1 cup fresh or frozen berries. (~385 calories, 24 gm carbs, 12 gm fiber, 16 gm protein)

4) Serve 1 piece of fruit OR 1 cup berries or melon OR ½ banana with ¾ cup plain Greek yogurt. Optionally, add 1 teaspoon fresh ginger root (or ¼ teaspoon ground ginger), ½ teaspoon ground cinnamon. Add ¼ cup sliced almonds and 1 Tbsp organic honey (~410 calories, 34 gm carbs, 6 gm fiber, 18 gm protein)

Morning Snack: No processed foods! (150 calories) Choose one:

1) 1 small piece of fruit OR ¾ cup berries or melon OR ½ banana + 2 Tbsp nuts OR 1 Tbsp peanut butter or nut butter OR 1 hard-boiled egg

2) ¼ cup nuts

Lunches: Keep energy up! (~400 calories)

24 oz. ice-cold water by 5:00 + choose one:

1) Any Cleansing Smoothie Recipe 2) Wrap: Using 3 large lettuce or Spinach leaves, wrap 3 oz. lean meat or ½ can tuna, 1 Tbsp olive oil, any veggies,

¼ avocado + 1 piece of fruit OR 1 cup berries or melon OR ½ banana (385 calories, 23 gm carbs, 7 gm fiber, 21 gm pro)

3) Slice 1 apple. Dip into 2 Tbsp peanut or almond butter. Add small salad on side made with 1 cup salad greens, 1 bell pepper sliced, and 1/8 medium avocado. Top salad with 1 tsp olive oil and 1 tsp vinegar. Add salt/pepper to taste. (~390 calories, 20 gm carbs, 13 gm fiber, 16 gm protein)

4) 1 ½ cups large salad with any vegetables + 4 oz. lean chicken (deck of cards) and 1.25 Tbsp olive oil + vinegar/salt/pepper OR 3 Tbsp light dressing + 1 hard-boiled egg added to salad + 1 piece of fruit OR 1 cup berries or melon OR ½ banana (380 calories, 30 gm carbs, 7 gm fiber, 35 gm protein)

5) Dinner Leftovers: 6 oz. lean meat (size of 2 decks of cards) + unlimited fresh, sautéed, or steamed vegetables (varies)

Afternoon Snack: No processed foods! (150 calories) Choose one:

1) 1 small piece of fruit OR ¾ cup berries or melon OR ½ banana + 2 Tbsp nuts OR 1 Tbsp peanut butter or nut butter OR 1 hard-boiled egg

2) ¼ cup nuts (85 calories, 1 gm carbs, 1 gm fiber, 4 gm protein)

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Dinner: (~450 kcals)

16 oz. ice-cold water by 8:00 + choose one:

Protein: 6 oz. chicken, turkey, fish, grassfed beef, or 8 oz. tofu (size of 2 decks of cards)

Vegetables: Unlimited (must eat at least 1 cup fresh) spinach, beets, broccoli, bell peppers, tomatoes, carrots, kale,

greens, onions, garlic, etc.

Fats: Add 2 of: 1 Tbsp organic coconut oil, olive oil or avocado oil / ¼ medium avocado / 2 Tbsp any nuts

Dessert: (100 calories, optional)

½ - 1 ounce 70%+ dark chocolate (100-120 calories, 12 gm carbs, 3 gm fiber, 2 gm protein)

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Training Nutrition Recommendations:

Pre-Training Fuel (100 calories, 20-30 grams carbs) – Eat 15-30 minutes before training

1) 1 Tbsp (14 gm) organic coconut oil + 1 Tbsp (21 gm) organic honey (120 calories, 15 gm carbs, 0 gm fiber, 0 gm protein) 2) 2 Tbsp (42 gm) organic honey (120 calories, 30 grams carbs, 0 gm fiber, 0 gm protein) 3) 4 oz. (120 mL) 100% juice mixed w/ 4-8 (120-240 mL) ounces water + ½ small (25-30 gm) banana (95 calories, 25 gm carbs, 2 gm fiber, 0 gm protein) 4) Smoothie made of 2 oz. (56 gm) yogurt, ½ small (25 gm) banana, ½ cup (75 gm) frozen berries, ice + water needed for desired consistency (130 calories, 28 gm carbs, 3 gm fiber, 2 gm protein) 5) 1 organic fruit bar or 2 organic fig cookies + 8 oz. water (100-120 calories, 20-30 gm carbs, 1 gm fiber, 1 gm protein) Fuel During Training (if over 60 minutes): (45-60 gm carbs, ~200-240 calories)

18-24 oz. (560-750 mL ) water, water w/ NUUN, Camelbak Elixir or other electrolyte tablets + (choose 2 or double

1 choice)

*1 Honey Stinger honey gel or 5 Honey Stinger Energy Chews

*1/4 cup (30 gm) raisins

*2 Tbsp (42 gm) organic honey

*1 small (4-6”, 50 gm) banana

(45-60 gms carbs)

Recovery options – eat within 30 minutes after training (200-240 calories, 23-48 gms CHO, 5-15 gms pro)

16-32 oz. (500-750 mL) fluid per hour of workout +:

1 Tbsp (14 gm) organic coconut oil+

1) 12 oz. (360 mL) Chocolate/Honey milk made w/ 12 oz. (360 mL) milk and 2 Tbsp (42 gm) honey chocolate

syrup from this recipe (235 calories, 48 gms CHO, 12 gms pro)

2) ½ (180 mL) Odwalla Power SoyProtein Drinks + 2 Tbsp (14 gm) nuts (265 calories, 24 gm CHO, 14 gm

protein)

3) Smoothie with 4 oz. Greek yogurt (112 gm), 1 cup (150 gm) fruit, ½ Tbsp (7 gm) organic coconut oil, 1 tsp

(7 gm) orgnic honey (240 kcals, 25 gms CHO, 12 gms protein)

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The Cleansing Smoothie Shopping List

Fruit:

Greens:

Nuts:

Protein Powder:

Chia and/or ground flaxseeds:

Beets, Cucumbers, and Celery:

Organic Honey, Agave, Real Maple:

Spices & Gelatin (optional):

Organic Coconut Oil (if needed esp. for 10+ day plans):

Supplements:

Optional Juice for Quick Recipe:

Ingredients for any Training Fuel:

Ingredients for any Off-Day Meals:

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Now What?

Now that you’ve primed your body with high amounts of antioxidants and loads of nutrients, you are ready to

move onto an Apex Nutrition Eating Plan. It will continue to promote healthy, whole food eating with minimal

toxins, chemicals and additives with the variety and flexibility needed to make it a lifestyle. It will also provide an

optimal training nutrition strategy so you can improve as an endurance athlete. If you already have a copy of Fuel

Right, an Apex Eating Plan, or a Custom Client plan, you’re ready to go. If not, check them out at

http://www.apexnutritionllc.com/getstarted.html.