10 Day ‘Clean Eating’ Cleanse

Don’t worry- you won’t be eating kale and lemon water for the next 10 days. You will live and you will enjoy your food. No need to fast. No need to go crazy. Just get ready to say ‘sayonara’ and ‘adios’ to those processed, packaged foods. You’ll need a mini pantry and fridge makeover before you get started.  So say ‘au revoir’ to those shinny packages in your pantry and welcome to Real Food.

This is NOT a Diet. This is about Clean Eating. My plan is a Food Cleanse and a Body Cleanse.

My plan will help you:

  • Eliminate toxins from your body
  • Overcome cravings for sugar and other processed foods
  • Listen to your body and teach it to listen to how you react to foods
  • Restore your gut health, which is connected to your entire body
  • Reduce inflammation
  • Identify food allergies and intolerances

What You Need:

I take a quality probiotic, daily. I like the brand Jarrow Priobiotics (the Jarrow brand is only taken for my IGA deficiency) and Dr. Ohhira’s Probiotics. To order Dr. Ohhira’s Probiotics use code: Amie6 for Free First Class Mail shipping and a Free Sample Size of the Kampuku Soap with any order.

Eat at home; fill your fridge with organic fruits, vegetables, lean proteins and healthy fats.

Create an Anti-Inflammatory Diet: Avoid inflammatory foods (wheat, gluten, dairy, fatty non-organic meats, sugar, coffee, soda, alcohol, energy drinks, processed foods. Toss the foods in your standard American diet (inflammatory and acidic) and replace them with alkaline organic vegetables, green juices, enzymes, minerals, vitamins, antioxidants and phytonutrients. Check out my Anti-Inflammatory Grocery Guide for more information.

Drink Up: Aim for drinking half your weight in ounces of purified water every day. Add fresh lemon to help alkalize your body.

Sleep on It: 8 hours at least! Get to bed, sleepy head.

Eat Enough: You should be eating at least 1,200 calories each day and at least 50-90 grams of protein each day (more if you have an active lifestyle).  This will keep your metabolism burning and prevent your body from holding onto excess weight that occurs when you do not eat enough calories.

Chew It: Your stomach doesn’t like to see huge pieces of food. Stop talking with your mouth full and chew that food!

Stick with Clean Foods: You will not feel the amazing effects of this cleanse if you cheat and eat packaged, processed foods. Therefore sticking with whole, unprocessed foods will help your body cleanse, nourish your cells and allow your body to drop any excess weight. There are numerous ways to make this plan work for you and I’m here to help you along the way.

Remind Yourself to Eat Mindfully: Get yourself into a calm state before you start to put food into your mouth. This is tough for many of us and I too find it hard to focus on mindful eating. When I was in corporate America, I literally inhaled my food in front of my computer and I often caught myself eating mindlessly- but I just take a step back and focus on what is most important. In our busy lives, inhaling food to get to the next place seems like the right thing to do, but unfortunately it’s not. I bet you’ll be a lot more productive if you give yourself a few minutes to eat and then get back to your work. Taking this time for yourself also calms your digestive tract to ensure proper digestion without bloating and indigestion.

Don’t Fear Fat: Organic cold-pressed extra-virgin olive oil, hemp seed oil, walnut oil and flaxseed oil are full of healthy omega-3 fatty acids which are important in reducing inflammation. When cooking, choose the following oils: Grapeseed, Coconut, Macadamia Nut and Avocado.  Coconut oil contains anti-fungal properties and is a great oil to use if you have candida or are trying to heal your gut. Even though coconut oil is a saturated fat, a moderate amount is good for you; in it’s natural and unrefined form coconut oil is tasty and healing. When making salads, try experimenting with Macadamia Nut Oil and Avocado Oil. Aside from oils, nuts and seeds are loaded with healthy fats, minerals, protein, fiber and vitamins. You can choose from walnuts, macadamia nuts, hazelnuts, pumpkin seeds, ground flax seeds, almonds, pecans and sunflower seeds. You can make your own nut butter by combining raw nuts and tahini (sesame seed paste) or you can purchase a jar. Maranatha and Justin’s Nut Butter make great spreads.  Peanuts and peanut butter are usually heavily sprayed with pesticides so be sure to purchase organic peanuts and peanut butter.  Always purchase raw nuts and store them in your freezer or fridge.

Fermented Fun: Naturally fermented foods such as kimchi and sauerkraut (vinegar-free) are high in good bacteria and a great source of B vitamins.  Make sure you purchase raw kimchi and sauerkraut because pasteurization kills the life, reduces the nutrient content and destroys enzymesBragg’s organic apple cider vinegar, raw sauerkraut and white miso are great examples of fermented foods that you can purchase.

Seaweed: Seaweed is full of flavor and minerals. Many of my clients use sea vegetables as a salt replacement. Popular seaweeds include: Nori, Arame, Dulse, Hijiki and wakame. Nori is the black outer layer of sushi rolls that you have probably seen before. You can purchase all of these seaweeds online or at a health food store such as Whole Foods Market. I use nori in place of flour tortillas to wrap vegetables, avocado or sliced organic turkey. I add dulse to my salads instead of sea salt and I add wakame to miso soup. Look for organic sea vegetables in the health food store.

Season Everything: Himalayan sea salt, dulse flakes, wheat-free tamari, cinnamon, cayenne, wasabi, black pepper, rosemary, thyme, basil, mint, cilantro, curry, pumpkin pie spice, dill and ginger powder are my favorite condiments. I love Simply Organic Spices and Frontier Organic Spices; they are amazing and worth every penny. Quality herbs and spices make such a difference to food.

Veggies: A pH balanced, low-fat, anti-inflammatory lifestyle can do wonders for your body. Some of my favorites are: zucchini, peppers, asparagus, parsley, cabbage, chard, onions, garlic, leeks, cauliflower, broccoli, cucumbers, broccoli, kale, squash, carrots, bok choy, jicama, sweet potatoes and parsnips. But I could go on forever- they’re all delicious. Try my Asparagus Guacamole and Cinnamon Sweet Potato Bread.

Fruits: Fruits are a healthy addition to your day and low-glycemic fruits (less sweet) are better for your blood sugar.  Fruit is filled with minerals, vitamins and fiber that cleanse your system. Eating fruits also is a great way to cure a sweet tooth.  I recommend 2 servings a day. A few of my favorite fruits are: avocados, apples, lemons, tomatoes, berries, grapefruit, pears and limes. Try freezing grapes and enjoying them as a sweet treat!

Feed Your Soul: Take a few minutes every morning and night to jot down a few thoughts. Believe me, this will help you be honest with yourself and cleanse your mind while you cleanse your body. Here is some information I’ve written on Self-Love.

It is essential to work with a nutritionist and an Integrative M.D. because I am sharing general information that is not intended to be medical advice. This information is only given for informational purposes.

{ 33 comments… read them below or add one }

Lori Findley April 10, 2013 at 10:01 pm

Hi Amie,
Great website. I found you in the “Where Women Cook” publication Dec/Jan 2013.
Thanks for sharing such great info.
Lori Findley


Amie April 11, 2013 at 8:30 am

Thanks Lori; have a great day!


Stephanie May 3, 2013 at 8:55 am

Hi Amie,

Such great suggestions and tips for the clean eating cleanse – do you have a daily meal plan to go along with this too?


Amie May 3, 2013 at 9:33 am

Thanks Stephanie! No meal plans yet but I have created so many for clients that I may start putting them on my site soon!!


Anita Sweet May 22, 2013 at 3:54 pm

My mom sent this website to me…I am looking forward to trying out the recipes! I have gone wheat-free and dairy free and my body is already digesting much better. Now if I can just get rid of the sugar and processed snacks!! This will help me a lot – thanks for sharing with the rest of us that are just learning about “whole” body health!


Amie May 22, 2013 at 5:57 pm

Thank you Anita; you are so kind! Have a wonderful time exploring my recipes!


Sue Currin May 25, 2013 at 4:37 pm

Hi Amie,
I have been trying to detox for the last couple of months. Gluten Free, Lactose Free, beef, red meat free. Veggies asparagus, zucchini, spinach, sweet potatoes seem OK. Fruits are hard, i usually will try and banana. Avacado used to be fine then I must of got a bad one. I am afraid to go back to eating.
Since I started Fodmap, IBS food plans I pick and choose what I think I can eat. I have tried a few of your recipes and I am so happy with the out come.
Just don’t understand why I can eat some of the things you suggest, but I am not trying all fruits and veggies or meats.


Amie May 25, 2013 at 5:46 pm

Thank you Sue and great to hear from you! It’s all about trial and error. Try one fruit for 3 days and see if it bothers you then remove it. Do the same for veggies- that’s how I figured it out. I stick with spinach, tomatoes and zucchini- which I do very well with.
Hope that helps.
Have a great weekend!!!


Kathy June 25, 2013 at 9:47 am

Looking at your blog, wanted to detox. Didn’t see a menu/plan? Lots of info, just no specific guidelines. Living in a rural area many items are unavailable, not fresh or very expensive, especially if it is for only two people. Any suggestions?
Also, any info on good nutrition for dementia patients? My Dad has severe dementia, I believe caused or increased by poor nutrition habits. In addition, as his caregiver, Mother has increased health issues created by stress and poor diet. It would be great to see some elder care ideas on your site. Thanks, I will be sharing this with family and friends.


Amie June 25, 2013 at 10:06 am

Thank you Kathy; great to hear from you. I have my menu plan coming out soon that will be available when my new site launches next week! Click on the Vitacost link on the right side of my page (in blue) and that will take you to a GREAT store where you can find tons of gluten free, organic products delivered right to your door! Hope that helps; their prices are so much cheaper than regular stores so you will love it. Hope my recipes help you and your family; have a great summer!!


quema grasa June 27, 2013 at 6:57 pm

Hi there! Would you mind if I share your blog with my myspace group?
There’s a lot of people that I think would really appreciate your content. Please let me know. Thanks


Amie June 27, 2013 at 7:14 pm

Thank you so much! Of course you can share my blog with anyone! Enjoy.


Cletus July 23, 2013 at 9:36 pm

Excellent ideas! I must have the recipe in that photo.


Amie July 23, 2013 at 9:41 pm

Thanks so much; that recipe is already on my website. Search “Jasmine Rice Burritos”. Thanks!


michele July 30, 2013 at 1:52 pm

Amie: I cannot tell you how thrilled/relieved/surprised I was to read your “cleanse” diet and find it is the way I have eaten most of my life (I forget that some people truly do not eat fruit. Ever. And that an entire industry of fiber pills has been built on the assumption that Americans will not eat a salad every day. Or, again, ever.). I had put off looking at this page as I peruse your blog because I did not want to be disappointed to find you recommend a fast or liquid diet. Indeed, I hope you reconsider the term “cleanse”– not only has it been so coopted by the commercial diet industry to refer to these restrictive and unhealthy programs, but also it suggests a temporary fix instead the basis for a lifestyle! More seriously, I do have a larger suggestion for your blog as a whole, especially as you move forward in writing a book: ATTRIBUTION. I admit that training as an attorney, historian and editor, I am a stickler for attribution, but I say this as a celiac and “clean eating” proponent who is tired of the skepticism, jokes and insults — the only way to validate our mindset is to plug up any hole through which doubt can seep. That requires attribution to all sources and careful wording to distinguish science from theory from opinion. Quick example: your list of anti-inflammatory foods — according to whom? science, anecedote or old wives’ tales? I cannot accept ghee (it is butter!) as an anti-inflammatory at face value, thus making the entire list suspect and by extension, your whole blog At minimum, a broad qualification 0f such a list with: “here is a list of food suggested by various authors, some tested scientifically, others based on cultural practice”. No one expects you to have tested every tenet of your program yourself, but I do need to be able to find out who has…Thanks so much for taking on this challenge.


Amie July 30, 2013 at 7:40 pm

Thank you Michele; I write from my experience and from what I have gathered from 10 years of knowledge seeing the best doctors in the world. However, every individual is different and as I have mentioned in your previous comments, if the person is still experiencing inflammation with an anti-inflammatory food- the issue is more than just gluten or celiac.


michele August 9, 2013 at 1:53 pm

Thanks for your responses to blog questions. I must apologize for sounding so obnoxious as to give uninvited advice on your blog! It is a compliment to the very valuable contribution you are making to clarifying and educating about food sensitivites — it drew out the attorney in me trying to anticipate the interrogation and arguments by the “opposing side” (i.e., the food sensitivity naysayers). But I ended up behaving like that dreaded (and, again, uninvited!) editor who instead of drawing out your voice, tries to get you to write what her own blog would be! I should have just requested your preferred references (after all, I can look this stuff up myself) — and asked how YOU are approaching public denouncements and/or ignorance about food sensitivities?


Amie August 9, 2013 at 6:30 pm

No apologies. I understand. I don’t listen to what others say. Food causes me to be in bed for days and in so much pain that I really honestly don’t care if someone doesn’t “Get” why I can’t eat gluten or dairy. You have to tell yourself that it’s not you … it’s them and that you have to live your life for yourself and not for others.
Hope that helps!


find a college September 13, 2013 at 10:18 pm

Hi there! This article could not be written any better! Looking at this post
reminds me of my previous roommate! He always kept preaching about this.

I am going to forward this post to him. Fairly certain he’ll have a great read.
Many thanks for sharing!


Ellen September 16, 2013 at 12:51 pm

Hi Amie,

Saw you the other night on TV; wish I could remember the channel it was on but you were terrific since I did remember “healthy apple” I found you. I’m hoping I can follow some of your recipes and healthy ideas but I’ve been down this road before and failed, hope this will be a better outcome. Hugs…Ellen


Amie September 16, 2013 at 12:53 pm

Thanks Ellen; so nice to hear from you! Looking forward to having you here. Enjoy! YOU can do it!!!


Lori Williams December 18, 2013 at 11:49 pm

I was just scrolling thru some of your old posts and came up to this one. Filled with dome great info I am going to share with my husband. We are eating to do a cleanse at the beginning of the year. So many different ways to do it, so it seems. But I love your suggestions. Thanks again for guiding our family to one step at a time switch to healthy clean eating. We have a way to go, but we are moving in the right direction thanks to your help. Oh, and we would love to win the Kind giveaway!


Meryn Hall January 4, 2014 at 2:50 am

Hi :)

I’ve just been told that I have to start on a low fodmap diet, except i’m having trouble coming up with a meal plan that’s about 1200 cals. I’ve tried looking on the internet, but i haven’t been able to find any. It would be great if you had one??

Meryn x


Amie January 4, 2014 at 11:49 am

Thanks Meryn; so great to hear from you! Happy to help. I can create a menu for you; just email me at TheHealthyApple@gmail.com and I can tell you my rates. Thank you!


april62blb January 22, 2014 at 3:36 am

I am on coumadin..for life unfortunately. Therefore I cannot eat alot of the high vitamin K foods such as spinach, kale, broccoli, avocado …etc. I do have a severe addiction to sushi but I have to monitor my blood closely just to get away with eating it twice sometimes four times a month due to the nori has such high vitamin k. I know the rice is not on the sugar cleanse list. Do you have any menu suggestions for a sugar addict who cant have much vitamin k in their diet?


Amie January 28, 2014 at 9:22 am

April, nice to hear from you! Try stevia; it’s sugar-free and you will love the sweet taste. Click on the link on my “Favorite Products” page for stevia and you’ll see it. Enjoy! Sending you much love and hugs. xox


Melinda February 21, 2014 at 3:09 pm

Hello, Amie! Always looking for Clean Eating sites online and glad I found you!! I’m about to embark on yet again one of my clean eating detoxes (I use Cooler 1 from Tosca Rona’s Clean Eating Diet book), but I thought I needed to try something different. How do I actually use yours as all I see is the image, but not the actual 10-day plan (I’m assuming there is a menu plan)? May I also share your site on my website? Thank you!!

Happy Clean Eating


Amie February 21, 2014 at 8:34 pm

Thank you Melinda; such a pleasure to hear from you! I wrote ‘coming soon’ because this will be launching and available next month. Check back in a few weeks and it will be here for you! Thank you for reaching out. Have a fabulous weekend and yes, you are more than welcome to share a link to my website on your website. Thank you for the offer!


Sarah Snape March 9, 2014 at 4:21 pm

Hi Amie,
I’ve just stumbled across your website whilst looking for sugar free receipes and love what you’ve produced. It’s extremely informative and I love the sound of some of your receipes. Especially the breakfasts receipes, which I struggle with so will definately try some out. I’ve been following a wholesome, clean diet for 2 months now. I’ve suffered with constipation now for 10 years. I’ve been takeing fybogel for the last 4 years and this year I decided to really step up my ‘healthy’ eating in an attemp to banish my constipation and come off the fybogel. I drink over 2ltrs of water a day and eat plenty of beans, lentils, wholegrain rice, pasta, cous cous, quinoa and plenty of veg and some fruit. I have found that my constipation isn’t as bad but it’s by no means cured. Can you offer me any advice?My doctor hinted that I may never be cured!


Amie March 18, 2014 at 9:17 pm

Thanks Sarah; happy to work with you as a client!


Teresa March 12, 2014 at 11:52 am

Hi Amie.
Thank you for your site. I googled “clean eating for gut inflammation” and found your site. I had ulcerative colitis from the ages of around 12 until my total colectomy at 29. Lots and lots of meds were taken and lots and lots of hospitalizations. ugh I’m not considered “cured” but deal with a small bowel inflammation called pouchitis. At times it can be almost as bad as UC was. I also have severe anemia and need regular iron infusions. It’s maintenance and a pain in the butt at times, but overall I’m better off now. What I’m looking to do is put the small bowel at rest by removing toxins so that it can heal and then hopefully my pouchitis symptoms will decrease or disappear. Wish me luck! it won’t be easy. I’m naturally thin except for the visceral fat around my middle. Thank you genetics! I’m hoping that clean eating and more exercise will help that too. Any suggestions on gut inflammation? Juicing?


Amie March 13, 2014 at 9:00 pm

Teresa, I would see an Integrative MD asap to get your inflammatory tests done; check out my testing pages for the info. Good luck!


Kartikeya Kaushik March 13, 2014 at 5:55 am

hello amie,
A very useful information is given by you. What I eat is not fully consumed by body. I am experiencing eczema at back and mucous-filled gut, constipation. Kindly suggest a system of eating and what type of food to eliminate. Your valuable suggestion is deeply acknowledged. I am 23 years of age but the same physique and health same as 18 year boy. Please help.


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