Build Your Own Cleanse

After indulging during the holidays, rebooting our systems by cleansing sounds like a pretty good idea. Pre-packaged options abound—such as BluePrint, Cooler, Organic Avenue, and Rawvolution—but let's be honest, are you really only going to drink juice for three days? How do you do it? Go vegetarian and work with my Rule of Three: three meals a day (with REAL FOOD), three days maximum, and no more than three times a year.

BREAKFAST First meal of the day is a smoothie made with a half cup each of canned pumpkin (or yogurt, if you want dairy), almond milk and berries of your choice. Add half a frozen banana—the freezing adds body—and a tablespoon of ground flax for fiber, phytonutrients and omegas. Or try green juice from a juice bar.

LUNCH Next go for a vegetable soup, like a minestrone, without noodles. There are plenty of acceptable store bought options; I like brands such as Amy's low sodium and Pacific Foods. Or make a salad with oil and vinegar as the dressing and a bean as your main source of protein—you'll find one my favorites with kale at the end of the newsletter. Add healthful fat like avocado, two tablespoons of a seed like sunflower or pumpkin, and three or four of your favorite vegetables. Throw in pomegranate seeds, as they're in season, and you're getting healthful antioxidants into the mix. Power it up!

SNACK Fresh fruit, or two tablespoons of hummus with carrots. Or go for nuts, such as two dozen almonds.

DINNER Half a cup of brown or wild rice or quinoa with vegetables. If you'd like to go pescetarian instead of vegetarian, add fish. Seasonings that satisfy the taste buds and boost the metabolism are key: cayenne or chili pepper, garlic, ginger, onion powder, cumin—whatever you like. Incorporate fresh herbs and a splash of good vinegar.

DRINK Warm water with lemon detoxifies the liver and is soothing to the digestive system. I find it's a nice palate cleanser. And, finally, if you need to keep your morning coffee, feel free. Just stick to one cup (not a venti!) and skip the artificial sweeteners. For the afternoon, switch to green, white or black tea, or try fennel tea for something different.