Do you feel like you need a ‘Spring clean’ to get your health back on track?
What is a detox?
“Going on a detox” is a way to lighten the load and reduce the impact daily toxins have on the body, helping the body’s natural detoxification mechanisms to breakdown and eliminate these harmful substances.
For me, a detox is a great health reset and to break some unwanted habits that have snuck into my life.
Why do a detox?
When toxic metabolites accumulate, our detoxification system can become overloaded and we become progressively more sensitive to additional chemicals (some of which may not normally be toxic). An overburdened system manifests in various ways – skin conditions (acne, psoriasis), headaches, inflammatory conditions and autoimmune diseases.
The body eliminates toxins either by directly neutralising them or by excreting them via the urine and faeces (and to a lesser extent, via the lungs and skin). Toxins that the body is unable to eliminate build up in the tissues, typically in our fat stores, and accumulate to cause health problems.
Detox Diet Principles
Plant-based: include generous amounts of fresh and raw greens, fresh vegetables, fruits and spices, legumes, nuts and seeds, and moderate amounts of wholegrains.
Avoid saturated fats, refined sugars and sugars.
Wholefood: eliminate refined, processed or packaged foods that tend to be high in various chemicals such as additives, perseveres, artificial sweeteners and artificial flavours. These foods also tend to be high in calories but low in essential nutrients.
Gluten-free and dairy-free: two of the most common allergens. Gluten and dairy, increase inflammation and the production of potentially harmful free radicals, which may impact health.
Low fructose: with the exception of fresh fruit, the detox diet discourages intake of foods sweetened with fructose or high fructose corn syrup. Limit fresh fruit to 3 serves per day. Avoid canned, dried fruit and packaged juices.
Organic: by opting for organic food choices wherever possible, your exposure to insecticide, herbicide and pesticide residues known to impact health will be limited (berries, broccoli, green leafy vegetables and grapes have a higher exposure to chemicals).
Hydrating: effective detoxification depends upon water. Consuming two to three litres of pure water daily assists the kidneys to remove wastes through this important eliminatory channel.
Avoid alcohol, coffee, soft drinks and packaged juice.
Foods that support the liver and detoxification processes include:
Garlic, eggs, onions, legumes.
Cruciferous vegetables such as broccoli, cabbage, brussels sprouts.
Antioxidant-rich foods include blueberries, goji berries, raspberries, kale, spinach.
Water-soluble fibres that can help keep you regular include: pears, apples, oat bran, legumes
The importance of fibre
Fibre is an essential part of any detoxification protocol. It is beneficial because it binds to substances in the gut to decrease their absorption and aids in the elimination of toxins.
Dietary fibre also helps the maintenance of bowel regularity, control of diabetes and can assist in lowering total and LDL cholesterol.
Detox Diet Made Easy
What does a detox plate look like?
One palm-sized piece of protein per meal.
Protein to enjoy: chicken, eggs, tempeh, tofu, turkey, fresh fish (not farmed). You can enjoy some red meat but aim for lean cuts, free range and organic where possible. Don't forget plant-based protein such as beans and legumes (limit to 1 to 2 serves per day. 1 serve = 30grams).
Fill your plate with vegetables and salad.
Swap to whole grains such as brown rice, wild rice, buckwheat and quinoa instead of pasta and white rice.
Enjoy nuts and seeds as a snack: 1 small handful of raw, natural nuts can be consumed daily. Avoid peanuts including peanut butter.
Plan your meals, make time to go to the farmers market and meal prep on a Sunday.
I would recommend trying a 2-week detox diet at the change of season, for a health reset.
Here are 2 great recipes you can enjoy on your detox.
Breakfast: Protein Rich Granola.
Ingredients
1/2 cup natural macadamias
1/2 cup natural walnuts
1/2 cup natural almonds
1/2 cup buckwheat kernels
1/2 cup whole grain oats
3 tbs hemp seeds
2 tsp cinnamon powder
3 tbs coconut oil
Method
Heat the oven to 160 degrees.
Give the nuts a little blitz in a food processor, but not too much.
Mix everything together.
Spread evenly onto a baking tray.
Cook for about 20 mins, giving it a mix half way.
Cool and place in a container.
Serve 2 tbs of granola with Natural coconut yoghurt and berries.
Dinner: Red lentil dahl with sweet potato
Ingredients
1 cup red lentils rinsed,
1 small sweet potato chopped into 2 cm pieces,
1/2 red onion finely chopped,
2 cloves garlic finely chopped,
1/2 long red chilli seeds removed, finely chopped,
2 tbs mild curry powder,
2 tbs tomato paste,
Method
Fry red onion, garlic and chilli in a little oil for a few minutes.
Combine lentils, sweet potato, curry powder, tomato paste and 1/2 teaspoon sea salt in a saucepan with 3 cups water. Bring to boil over medium-high heat, then simmer uncovered, for 15 minutes or until sweet potato is tender and lentils are soft and porridge-like. If it's too soupy, increase the heat and cook a little longer; if it's too thick, add a dash of water.
Serve with brown rice and fresh coriander.
Other considerations
Lifestyle
Avoid buying food packaged in plastic or use plastic for storing food.
Avoid aluminium and Teflon cookware.
Use natural products without fragrance that are low in chemicals and free of phthalates.
Opt for fragrance-free natural household cleansers low in solvents.
Avoid “Scotchgard”ing your furniture.
Wear natural fibers.
Use bedding materials made from natural products.
Clean, dust and vacuum regularly.
Exercise as often as you can.
For a more personalised detox, please book in for a consult.
Have a great day.
Jules x