This Week 1 Guide is for our 21 Day Anti-inflammatory Plan. You will be using this guide throughout the first week of the challenge and it will be available for you to reference.
Since this guide is intended for the entire first week, some items on this guide may not make sense until you arrive at the intended day. Please don’t jump ahead. Not everything on this page will be for everyone.
Take your time to go through some of our recommendations and as always, let us know if you have any questions.
DAY 1: BLENDER BUYING GUIDE
Having a high quality blender is one of the most important investments that you will make when eating clean. Yes, there is a BIG difference between a classic Ninja Blender that I used for years and years, and a blender system like one of these.
The blades are stronger, the power is better and you will be much more satisfied with your smoothies, soups, pureed vegetables. You can even make your own nut butters, your own nut milks and so much more.
DAY 2: WHOLE GRAIN GLUTEN FREE FLOUR
Wholesome Gluten Free Cup-for-Cup Flour | brown rice flour, white rice flour, ground golden flaxseed, rice bran, xanthan gum
Arrowhead Mills All Purpose Gluten Free Flour | whole grain brown rice flour, potato starch, rice starch, whole grain sorghum flour, baking powder, sea salt
King Arthur Measure for Measure Gluten Free Flour | rice flour, tapioca starch, potato starch, whole grain brown rice flour
Bob’s Red Mill 1 for 1 Gluten Free Baking Flour | garbanzo bean flour, potato starch, tapioca flour, white sorghum flour, fava bean flour
Pamela’s Products All Purpose Gluten Free Blend | brown rice flour, white rice flour, cultured buttermilk, natural almond meal, tapioca starch, sweet rice flour, potato starch, baking powder, baking soda, sea salt, xanthan gum.
DAY 2: HEALTHY GLUTEN FREE SNACKS
DAY 4: SUPERFOOD + ADAPTOGEN SUPPLEMENTS
Although smoothie recipes are great, we rarely stick to an exact ingredient list. We truly believe in the healing power of food, and always add in whatever we feel our body is needing on any given day. Use the key below to identify some ways to supplement your smoothie.
When adding any new superfood or adaptogen to our smoothies, we always start out small by adding just 1-2 teaspoons before arriving at the suggested serving size.
Don’t overdo it. Try out 1 or 2 of the following for a few days to see how your body reacts to the additive before adding in more.
Coconut Yogurt: We love making our own, and are so impressed with how well these probiotics help our gut-health.
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Flax Seed Meal: A great source of fiber, Flaxseeds are one of nature’s richest food sources of lignans, potent antioxidants that fight free radical damage and act as phytoestrogens.
Ashwagandha Powder: An effective, evidence-based remedy for anxiety, stress, and insomnia, ashwagandha also has anti-inflammatory properties. FYI: It is best to take ashwagandha in the root form (as a powder) rather than the leaf form.
Cacao Powder: Raw cacao is a true superfood. In addition to being one of the highest plant-based sources of iron (which is essential for hair and thyroid health)and magnesium (the most deficient mineral in the Western world), raw cacao powder has over 40 times the antioxidants of blueberries and more calcium than cow’s milk.
Maca Powder: From insomnia to low energy, hot flashes to vaginal dryness and low libido, and even anxiety and depression, maca has consistently been shown to help women (and men!) with an array of bothersome hormonal symptoms.
Bee Pollen: Bee pollen is a low volume high intensity superfood loaded with nutrients and is a complete protein source. It’s also an excellent source of vitamin A and also has B vitamins, magnesium, iron and zinc.
Hemp Hearts: An incredible plant based source of biologically available and easily digested protein, hemp seeds also contain a healthy anti-inflammatory 3:1 ratio of omega-6 to omega-3 fat.
Turmeric Root Powder: Turmeric is an incredible anti-inflammatory agent for our bodies. Curcumin, the main active ingredient in turmeric is what brings out the powerful anti-inflammatory effects and acts like a strong antioxidant.
Matcha Powder: One of the major health benefits of matcha is that it delivers a mega dose of antioxidants in every sip. In fact, matcha is packed with exponentially more antioxidants than just about any other superfood.
Camu Camu Powder: The more stress your body is under, the more vitamin C your body needs. And your body doesn’t just need vitamin C to lower cortisol and fight stress, this critical antioxidant is essential for more than 300 different functions in your body. Vitamin C even plays a critical role in the creation of key feel-good neurotransmitters, including norepinephrine, epinephrine, and dopamine. And there is no better way to get your vitamin C than from a whole food, which is exactly what camu is.
Spirulina Powder: Spirulina has everything you need to live on, more than any other protein, grain, plant, algae, herb, vitamin, anything! With a balanced concentration and full spectrum of a vast array of vitamins, minerals, antioxidants and phytonutrients, the health benefits of spirulina are pretty mind-blowing.
Ginger Powder: We use ginger for its incredible therapeutic and antioxidant properties: it maintains normal blood circulation, remedies motion sickness, improves absorption of essential nutrients, prevents colds and flus, the list goes on…
Collagen Powder: Collagen powder contains numerous amino acids and is rich in L-lysine (an amino acid) and other amino acids including L-arginine. Several studies, one randomized of more than one hundred subjects who supplemented with the amino acids L-lysine combined with L-arginine showed that the combination reduced salivary cortisol levels as well as anxiety.
Acai Powder: In addition to being full of antioxidants, Acai is an incredible source of plant-based iron, calcium, fiber and vitamin A. Superfood Acai even has beneficial omega fats, including oleic acid, one of the most important fats in olive oil.
Coconut Oil: Another healthy source of fat. Helps to boost good cholesterol, and can help burn fat, and calories.
Goji Powder: One of the richest sources of antioxidants on the planet, Goji berries (and goji powder) are a powerhouse of nutrition and a great source of vitamin A, vitamin C, more than 20 trace minerals and vitamins such as zinc and iron as well as anti-inflammatory phytonutrients.
Pomegranate Powder: This powder is raw and made from whole pomegranate fruit that is freeze-dried to protect the flavor and nutrients. The powder delivers the super high vitamin C content and abundance of potent antioxidants (including polyphenols and anthocyanins) that you would get from fresh pomegranate.