7 Tips for a Successful Detox

We are getting closer to the fun part of a detox, actually starting it!  First I wanted to give you some tips to get you in the right frame of mind.  There are many different detox programs out there.  Since everyone is different, I do not always recommend a “one-size-fits-all“ approach to detoxification.  

Some detox programs require that you buy a ton of supplements and their packaged foods or snacks.  If this works for you then great, I on the other hand prefer to go the whole and clean foods approach. You can add a couple of supplements to help support the process, which I will discuss tomorrow. In the meantime, here are 7 tips to get started thinking.  If you choose to follow these guidelines alone, you will feel the benefits of a detoxification.

1. Eat whole foods. This means taking out all processed foods.  Stick to vegetables, fruit, good quality protein (but skip the red meat), gluten-free grains*, legumes, nuts and seeds. If you can, try to eat organic whenever possible, as you want to reduce the toxins in your body.

2. Eliminate sugar, wheat, gluten, dairy, red meat, caffeine and alcohol. Why? These are the foods that most people are allergic to or have sensitivities to. They are also the foods that many individual consume the most, so you want to give your digestive system a break. With just a bit of planning, this will be easier than you may think!

3. Eat your greens. Green vegetables, especially dark leafy greens, detoxify the body naturally.  They are high in fiber, vitamins, minerals and antioxidants, helping to alkalize the body and prevent disease.  Add dandelion greens, kale, spinach, parsley, Swiss Chard or broccoli.

4. Don’t forget the fiber. Fiber is essential especially during a detox since it is important that you are eliminating the toxins from your body.  Eat plenty of vegetables and fruit.  If you need an extra boost of fiber, add 1-2 tablespoons of ground flaxseed in a glass of water in the morning.

5. Water! Drink at least 8 cups of water a day – this can include herbal tea.

6. Get moving.  Exercise is important because it gets the body moving.  The circulatory and lymphatic systems play significant roles in the detoxification process.  You may not want to go for a 10 km run while on a detox as your body is working hard to clear the toxins from its system and needs the rest.  Instead go for a walk, do some yoga or stretching.

7. Breathe. Be conscious of your breathing.  Breathing deeply helps the oxygen circulate throughout your system.  Take 10 minutes a day for yourself to sit still and breath in and out.  This time helps to reduce stress, which is the number one cause of inflammation in the body.
 
* Gluten Free Grains include rice, quinoa, millet, buckwheat and amaranth to name a few...

I hope you are starting to get excited for a spring cleanse!  Please share any questions as I would love to hear them.

Spring Detox with CLEAN Nutrition

Do you have low energy, feel sluggish, have difficulty losing weight, have skin problems, feel bloated, have digestive problems or allergies, experience mental confusion or aches and pains? It may be time for a detox!

As we head into the spring and the weather gets warmer (and hopefully stays warm), it’s the perfect time of year to do a detox. For the next week or so, I will be blogging about what you need to know in order to prepare, start and complete a detoxification.

What is detoxification?
Detoxification has been practiced around the world for thousands of years.  It is about resting, cleaning and nourishing the body from the inside out.  When you remove and eliminate toxins, and feed your body with healthy foods and nutrients, detoxification helps protect one from disease and restores health by correcting imbalances in the body such as hormonal, digestive and inflammatory imbalances.

 A detox program supports the body’s detoxification process by:
- Resting the organs by removing foods and toxins that are difficult to digest and clear
- Stimulating the liver to drive toxins from the body
- Promoting elimination through the kidneys, intestines and skin
- Improving blood circulation
- Refueling the body with healthy foods and nutrients

Detoxification benefits include:
- Weight loss
- Reduce bloating and belly fat
- Boost metabolism
- Increase energy levels
- Improve hair and skin glow
- Enhance mental clarity
- Eliminate cravings
- Improve digestion
- Clear allergies
- Boost immunity
- Improve sleep
- Regulate bowel movement


Interested in reaping the wonderful benefits of a detox? Visit CLEANnutrition.ca/blog as I will be blogging about what you need to know in order to prepare, start and complete a detoxification. I will be providing tips to make this as easy for you as possible, so please drop by my site for different detoxification plans, recipes and tips, to help restore optimum health. Come by tomorrow for 8 Ways to Detoxify your Body.

If you are in the Toronto area, stay tuned for my FREE seminar to kick-start your spring detox.

Creating Habits for Eating CLEAN

If I'm away and not eating my healthiest, as soon as I get home I'm back to eating CLEAN and it takes little effort. Why is it so easy? Because it has become a habit.  We are creatures of habit. Habits help us get through the day. It makes satisfying our needs to eat, sleep, work, wash... easier to accomplish because it's habitual and effortless.  Think of how easy it is for you to make dinner in your kitchen, you know where everything is - you've done it many times (hopefully!).  But if you're in someone else's kitchen, it's much more complicated and it takes longer.

Habits are powerful however perhaps there are habits that you would like to change.  And maybe there are habits that you've already tried to change, such as eating healthier.  Habits are very hard to change since they are so ingrained in us, they are second nature. But once you've make the change, that healthy eating habit, for instance, then becomes almost automatic to us.  When you apply personal strengths, such as determination, persistence, fortitude and optimism, you can make it happen.

Break down your goals into smaller tasks.  For instance, if you want to shift to a CLEAN diet, you can first focus on developing a new habit for eating healthy breakfasts. Once accomplished, you can then move on to lunch and then dinner.  So how long does it take to form a new habit? The established rule on habits is 21-28 days, however more recent research from the UK Health Behavior Research Centre came out with research that found it took 66 days to form a habit. I would have to agree with that number. 

Remember to keep your eye on the prize.  Don't let setbacks discourage you, instead use them as fuel to succeed.  Be gently on yourself and remind yourself of the all the times when you've triumphed over adversity in the past.  I know you can do it!!  Believe in yourself.

Food Log

Days 4 and 5 were very similar - I am a creature of habit.

Breakfast - Day 4 & 5:

My day always starts with 2-3 glasses of hot water.

Cucumber, 1/2 apple, romaine lettuce, spinach, parsley, ginger, lemon juice

Avocado and cucumber mash on gluten free toast.  (I crave this when I get up! Not a bad thing to crave.)

Lunch - Day 4 & 5:

High energy salad: Mixed greens, avocado, cilantro, parsley, mint, basil with drizzled avocado oil

Dinner - Day 4

Salad - Black bean, corn, red pepper, cucumber, cilantro and lime salad.

7x7 herbal tea

Dinner - Day 5

A little bit of whatever I had in my fridge.  Homemade sunflower dip (see Day 3 post for recipe), rice crackers, clementines and Ying Yang Soyfood organic tofu.  This tofu is so good.  The bf does not like tofu with the exception of their flavoured variety, which he really likes. He's my barometer for what most people will like.

7x7 herbal tea

Hot and warm water throughout the day.

Day 3 - CLEAN Nutrition for 30 Days

Breakfast

Shake: Cucumber, romaine lettue, 1/2 apple, parsley, lemon, ginger.

Green shakes are packed with nutrients.  If you're starting out, the apple is key to balancing any green smoothie.  Green shakes can be bitter but the sweetness of an apple balances it, making the green juice tasty.  I don't always add an apple because I enjoy the bitterness.  I need that to start my day.

Cucumber and avocado mash on one slice of gluten-free bread.

Green tea. 

Lunch

Lentil Soup - I had to finish the last of the Good Luck New Year's batch.

Dinner

I asked the BF to throw something CLEAN together and this is what he came up with:

Tomato, bok choy, portbello mushroom, onion, garlic and tofu topped with fresh cilantro, Bragg Liquid Aminos and sunflower seed dip on gluten free wrap.

Good job BF - Very tasty!  I love fresh cilantro.

7x7 tea, hot and room temperature water throughout the day.

Sunflower Seed Dip

• 1 cups hulled sunflower seeds (ideally soaked for 8 hours, see why below)
• 1/4 cup hulled sesame seeds
• 1/4 cup hemp seeds
• 1/4 cup red onion
• 1/2 cup parsley (chopped)
• 1 lemon - juice of it
• 2 garlic cloves
• 1/2 tsp paprika
• 1/2 tsp cumin
• 1 tsp sea salt
• 1/8 tsp cayenne pepper (optional)
• Top with hemp hearts (optional)

Place all ingredients in the blender and blend until you get the desired texture - I like my dip smooth. You may add some water if you're having difficulty blending.

** Hemp seeds are a great source of protein, omega 3, manganese, magnesium, vitamin E

The hemp hearts are great to sprinkle into shakes, oatmeal, yogurt... While hemp seeds are a bit tougher to eat so you are better off blending them.

Why soak nuts and seeds?

Soaking nuts and seeds beings the sprouting process. This increases enzyme activity, improves absoprtion of its nutritions, and increases digestibility.  The nutrients significantly increase once the sprouting process being.

Day 2 - CLEAN Nutrition for 30 Days

Eating CLEAN is easy. It does take a bit of practice in the beginning and some getting used to, but it's well worth the benefits.  Organization is key.  If you are not organized and don't have CLEAN food accessible, you'll likely grab that muffin or burger because it's quick and available.  I usually go to the market on the weekend. When I get home, I clean my vegetables, cut them and prepare them for the week.  I typically eat at work, so I pack my breakfast and lunch in the morning - much of the final prep is done the night before.

Breakfast

Green Shake. 1 cucumber, handful of spinach, 1/2 apple, 1/2 lemon, handful of parsley

Cucumber and avocado mash on one gluten-free toast.  This was the first time I had this and may I say DELICIOUS!! I diced up about 1/4 cup of cucumber, mashed in half an avocado and added a dash of Bragg Liquid Aminos.  Bragg Liquid Aminos contains 16 amino acids - the building blocks to protein. It tastes like tamari or soya sauce.

7 x 7 tea: This tea contains 49 herbs.

Lunch

High energy salad. 

- Mixed greens, parsley, cilantro, mint, basil, 1/2 avocado, 1 tomato, sesame seeds, drizzled avocado oil.  I had a burst of energy after having the salad.  It’s full of nutrients, such as vitamin C, vitamin A, iron, fiber, calcium and manganese.

Snack

Lentil soup.

- Lentils are an excellent source of fibre.  In addition to lowering cholesterol, lentils also help manage blood sugar levels. They are also source of folate (folic acid) and tryptophan, which is an amino acid that helps manage appetite.

Dinner

Lentil soup (It was that good!)

Rice crackers with homemade nut spread: sunflower seeds, hemp seeds, sesame seeds, parsley, onion and garlic.

7 x 7 tea

I had hot and room temperature water throughout the day.