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7 Day Healthy, Refreshing and Body-Alkalising Balance Plan

Nutritional Expert Melanie Waxman at SHA Wellness Clinic has created a home-based Alkalising Programme to help you maintain optimum health and longevity.

This 7-Day Alkalising plan will reboot your health and increase vitality. In just one week you will see and feel the positive effects of following an alkaline diet. With so many delicious dishes to choose from including nutritious breakfasts, appetising lunches, and tasty dinners, hunger will never be a part of your diet, unlike many others. Three meals a day and snacking are permitted!

An alkaline diet is believed to retain muscle mass, delay the aging process, boost energy levels and aid weight loss as well as protect the body from a wide range of health problems including osteoporosis, cardiovascular disease, diabetes and kidney stones.

Day 1

Breakfast

Fresh vegetable juice – see list of vegetables and fruit to chose from – Add a tablespoon of chia and a tablespoon ground flax seeds to the juice.

Lunch

Raw or lightly blanched salad. Include a few slices of avocado and grilled tempeh – see list of vegetables to chose from.

Dinner

Light vegetable stew – see list of vegetables to chose from.

Lightly saute onions and garlic in a pan. Add a selection of finely chopped round and root vegetables and a generous pinch of salt. Continue to saute for another minute. Add enough wáter to cover the bottom of the pan. Simmer on a low flame for about 5 minutes. Add a handful of finely chopped greens and steam for a minute. Mix gently and serve with a sprinkle of fresh herbs and black pepper if desired.

1 small bowl of Brown rice – add a sprinkle of shiso condiment and toasted sesame seeds

1-2 tablespoons sauerkraut

Day 2

Breakfast

Oatmeal served with blueberries and raspberries, cinnamon, chia and ground flax seeds

Lunch

Lightly stir fried vegetables with crumbled firm tofu – season with shoyu/tamari and fresh ginger juice

Finely slice cucumbers and red radishes and mix with a dash of ume vinegar and lemon juice

Dinner

Sweet vegetables soup pureed and seasoned with white miso and fresh chopped herbs

Small bowl of Brown rice with a sprinkle of shiso powder and toasted sesame seeds

1-2 tablespoons sauerkraut

Day 3

Breakfast

Miso soup – can use all kinds of seasonal vegetables to make the soup

Add one square of mochi cut into 4 pieces. Cook in soup on a low flame for 3 minutes until soft

Season with a blend of white miso and brown rice miso diluted in wáter. Turn off the the soup before adding the miso.

Add a slice of lemon and chopped fresh herbs

*Mochi is pounded sweet rice that comes in packets of 6 squares

 

Lunch

Quinoa and vegetable salad

Quickly steamed broccoli

 

Dinner

Fresh pea and lettuce soup

Steamed mixed vegetables

1-2 tablespoons sauerkraut

Day 4

Breakfast

Fresh vegetable juice

Lunch

Raw salad tossed with lightly blanched asparagus

1 small bowl of buckwheat cooked with onions, mushrooms, and sweet corn

Dinner

Lentil vegetable stew – cook the lentils with onion, celery, sweet potato and carrots – season with Brown rice miso, cumin, turmeric, ginger and coriander

1-2 tablespoons sauerkraut

Day 5

Breakfast

Oatmeal served with blueberries and raspberries, cinnamon, and chia and ground flax seeds

Lunch

Lightly blanched salad with hummus

Dinner

Leek and cabbage soup seasoned with white miso and fresh ginger juice

Steamed sweet potato – can serve mashed if preferred

Chopped arrugula ,grated carrot, sauerkraut and a drizzle of olive oil

Day 6

Breakfast

Fresh vegetable juice

Lunch

Quinoa salad

Finely sliced cucumbers with soaked and chopped wakame sea vegetable, serve with juice from fresh squeezed orange and Brown rice vinegar

Dinner

Grilled tempeh with marinated vegetables – récipe in SHA magazine

1-2 tablespoons sauerkraut

Day 7

Breakfast

Miso soup – can use all kinds of seasonal vegetables

Add one square of mochi cut into 4 pieces. Cook in soup on a low flame for 3 minutes until soft

Season with a blend of white miso and brown rice miso diluted in wáter . Turn off the the soup before adding the miso.

Add a slice of lemon and chopped fresh herbs

Lunch

Raw salad – add cooked chickpeas and finely chopped green apple

Dressing – Mix 1 teaspoon each of White miso, tahini, mustard and Brown rice syrup. Add a tablespoon or two of wáter to make a smooth creamy dressing

Dinner

Small bowl of Brown rice with a sprinkle of shiso powder and toasted sesame seeds

Sauteed or steamed vegetables, add plenty of chopped fresh herbs

1-2 tablespoons sauerkraut

Snacks – if hungry have between meals

Nuts and seeds

Make a mix of i tablespoon each of almonds ,walnuts, lightly toasted pumpkin and sunflower seeds, raisins, , peanuts, 1-2 dried apricots chopped and a pinch of sea salt. Place into a paper bag and shake well to mix. Store in a container.

Have a small handful per serving – limit to once a day.

Walnuts and almonds are best soaked overnight in wáter and then drained and dried naturally before adding to the other ingredients

Fruits – Choose from raspberries, blueberries, apple, pear, peach, 8 cherries, 2 apricots, plum or a bowl of watermelon – have one to two servings of fruit a day.

Enjoy Toasted nori – one snack pack or one sheet a day.

Beverages

Drink around 6 glasses of wáter daily

Make an alkaline detox juice from 1 cucumber, 1 lemon, 1 cup parsley and a cup of wáter – add a few grains of sea salt and blend. Have once a day between meals.

Drink kukicha, Mu, peppermint, chamomile, green or other herbal teas throughout the day.

Extras

Exercise at least 30 minutes per day – make sure to walk outside in parks or the countryside

Do a body scrub daily to help cleanse the lymphatic system and stimulate metabolism

Practice breathing slowly for at least a minute at different times throughout the day

Keep active as much as possible

Enjoy simple hobbies like painting, gardening or flower arranging to calm the mind and detox the body

For the soups and vegetable dishes chose from a wide selection of seasonal, local, and organic (if posible) vegetables such as:

Carrots, Turnips, Sweet potatoes, Pumpkin, Cabbage, Cauliflower, Broccoli, Kale, Chinese cabbage, Bokchoy, Spinach, Chard, Leeks, Onions, Spring onions, Cucumbers, String beans, Radishes, Shiitake, Mushrooms, Sweet corn, Lettuce, Arugula, Avocado, Asparugus, Garlic, Ginger, Turmeric

For the juice Chose from

Carrot, Beetroot, Celery, Cucumber, Apple – use one in a juice, Mint, Parsley, Pear – use one in juice, Coriander, Lemon, Turmeric, Lime

Add a tablespoon of chia seeds and a tablespoon of flax seed powder to the detox juice

For optimum results it is also recommended that you:

Sleep at least 7 hours a night

Drink a minimum of 6 glasses of pure water per day

Enjoy herbal teas throughout the day

Exercise at least 30 minutes per day

Walk in nature

Do breathing exercises at least once a day

Stimulate your lymphatic and circulatory system with body scrubs and massages

This is attainable and just as importantly, sustainable. Make it a part of a brand new lifestyle and a brand new you.

…………………………………

Melanie Waxman, SHA Wellness Clinic

shawellnessclinic.com

shawellnessclinic.com/shamagazine/

shaboutique.com

@shawellness


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