As promised, here is my follow-up to the Daily Dose Detox blog I did a short time ago. Below is something that you can do periodically to safely “cleanse” the body without cleaning out your wallet.
Do this for at least 3 days!
Drink half your body weight in ounces of water per day + 10%. If you are exercising or training, be sure to replace the fluids you sweat out. A 130 pound female needs 65 oz + 10% (6.5oz) = 72 oz. If you are exercising, drink extra! Track yourself each day – most people overestimate how much water they drink.
Eliminate all other liquids such as coffee and soda (including diet!). The exception here is green tea. Feel free to have a few cups of green tea per day, but do not add anything to it! No sugar, agave, stevia, dairy or even nut milks.
Start your day off with a “juice”, but not pre-package kind. This is for those with access to a juicer whether at home, your local gym or health food store. There are not too many rules here, but be sure to have it heavy on the vegetable side rather than fruit. For more information on juicing go HERE. If you don’t have a juicer or access to one, you can make a smoothie instead. For my smoothie 101 guide, go HERE.
Eat a MINIMUM of 4 servings of fruit and 4 servings of vegetables each day. If you live in a cold climate right now, fruit availability and variety might be low and having a smoothie each day with organic frozen fruit will help with those servings. Eat your veggies raw throughout the day and save those that need cooking for at dinner. Try lightly steaming rather than sautéing to keep all those phytonutrients IN the vegetables. Try to choose different fruits and vegetables form all color groups daily! It’s the best multivitamin on the market!
Keep the protein intake to a minimum, especially from animal sources, and have no more than 2 servings. The average individual tends to overeat protein on a daily basis, especially during the holiday season. Have some protein at breakfast such as 3 egg whites and choose vegetable proteins with your lunch such as beans and legumes on a big salad. For dinner choose a fish such as 4 oz wild Atlantic salmon. (If you are pregnant or breastfeeding, it is important to get adequate protein intake, and it is not recommended to reduce!)
Eliminate processed foods, refined sugars and most things that come pre-packaged including items like salad dressings or sports bars no matter how “healthy” they are.
Whole grains: Even though whole grains can provide healthy nutrients to the body, they should not be the main focus during this short “detox”. Choose whole grains such as quinoa, amaranth, buckwheat, millet or spelt as they are much more nutrient dense and try to eat them in the meal AFTER you exercise. (If you are pregnant or breastfeeding, it is important to get adequate energy intake, including carbohydrates. Rather than reduce, keep them all high quality whole grains!)
Omega-3 supplement: This is probably the one supplement I highly recommend to most clients I work with. If you are following the above recommendations, your omega-3 intake will be especially low and they are considered “essential”. They are necessary for human health because they play a fundamental role in several physiological functions, but the body is unable to manufacture them on its own. The two most important Omega-3 fatty acids are EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid). When buying a supplement, make sure the omega-3 that is advertised on the label is mostly coming from these 2 sources.
Whether you indulged too much over a holiday weekend, been traveling often, or recovering from an illness, this periodic cleanse should leave you feeling refreshed, recovered and rebooted. Good luck and remember, living green and living healthy is not an “all or nothing” approach. Never discount the positive!
Eat well. Train smart. Live life.