Healthy living

Dear All,
Here is a few tips that work when thing about keeping healthy!

Detoxing is the ideal method for losing a few kilograms. It also motivates you to take control of your diet and inspires you to continue eating well after the program is over.

Why detox?

We are exposed to toxins every day and a build-up can affect our neurological, immune and endocrine (hormone) systems. The most common offenders are air pollution, food additives, pesticides, alcohol, cigarette smoke and heavy metals.

When large amounts of toxins are consumed over a long period of time, health issues arise. By following a detox diet you reduce the toxic load and enable the body to function more efficiently. Detoxing simply requires a little discipline and a fridge full of nourishing foods.

This plan consists of a preparation week followed by two full weeks of detoxing.

Week 1: Preparation

Planning is the key to success. Go shopping and get ready for the next two weeks.

In week one, start weaning off caffeine and alcohol. If you drink two cups of coffee a day, reduce it to one or every second day. This early stage is aimed at limiting potential withdrawal symptoms that vary from a light headache to migraines, nausea and low energy levels. Start to up your water intake.

Foods to include:

• Fresh vegetables: broccoli, carrots, snow peas, cabbage, asparagus, sweet potato, onions, celery, artichoke, beetroot, spinach and swiss chard
• Sprouts: mung beans and alfalfa
• Fresh fruit: blueberries, strawberries, apples, passionfruit, pear, pineapple, kiwifruit, mango and all citrus varieties
• Nuts and seeds: unsalted raw almonds, brazil nuts, cashews, pecans, walnuts, and pumpkin, sunflower, sesame and chia seeds
• Gluten-free grains: brown rice, millet and quinoa
• Legumes: chickpeas, kidney beans and lentils
• Soy: tofu and tempeh
• Protein: fish, eggs, chicken, turkey and lamb
• Beverages: filtered water, herbal tea, green tea, unsweetened organic soy, rice and almond milk
• Extras: tamari sauce, sea salt, pepper, cold-pressed extra-virgin olive oil, apple cider vinegar, flaxseed oil, organic honey, tahini, almond or cashew spread
• Foods to avoid:
• Grains containing gluten: oats, rye, triticale and wheat (white/wholemeal breads, wheat pasta, spelt, couscous)
• Protein: beef, pork, shellfish, bacon, sausages and preserved meats
• Dairy: milk, yogurt, cheese and butter
• Sugars: sweets, chocolate, jams and fruit spreads
• Processed items: canned foods, packaged foods, frozen foods, chips and breakfast cereals
• Refined foods: white rice, white breads, biscuits,  cakes and pastries
• Fast foods: hot chips, burgers and fried treats
• Beverages: alcohol, coffee, black tea, soft drinks, cordial and commercial juices
• Extras: table salt, margarine, polyunsaturated spreads, peanut butter, commercial dressings and sauces, artificial colours, flavours, additives, flavour enhancers and hydrogenated fats

The detox must-dos

• Drink at least two litres of pure water each day
• Eliminate alcohol
• Choose organic wherever possible. Onions, broccoli, kale and cabbage are top vegetables for cleansing. They help the liver convert toxins to harmless substances to be excreted out of the body
• Exercise daily
• Useful tips
• Start the day with a glass of freshly squeezed lemon juice in water. This enhances digestion and liver detoxification. Don’t throw out the peel; the nutrients in lemon zest further promote liver detoxification. Add the zest to salads, cooked quinoa or fish.
• Sip on green tea throughout the day. It will help manage coffee withdrawal plus provide the body with antioxidants to help neutralise toxins. Green tea does contain caffeine, but it’s only a small amount and the benefits outweigh the minimal caffeine levels.
• Add fresh herbs to meals, especially coriander. This delicious herb has a unique detoxifying action and goes particularly well with stir-fries, fish and salads.
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Did you know? Chewing each mouthful of food 10 to 12 times improves digestion and allows you to feel a sense of fullness without overeating.

Week 2: Detox

Welcome to the first week of your new and improved eating plan. Pack your meals with the fresh and healthy ingredients you bought in week one. Your new mantra is “avoid processed food”. Think about everything you’re putting into your body. Will it help you fit into your bikini or not?

A typical day would look like this:

BREAKFAST: Cooked quinoa topped with pumpkin seeds, flaked almonds and blueberries plus half a cup of almond milk, and green tea

SNACK: Seasonal fruit and a white tea.

LUNCH: A big salad with any vegetables you like. Try a rocket, sprouts, snow peas, onions and celery salad with grilled organic lamb and tahini and lemon dressing. (Lamb is recommended as it is generally chemical-free and grass-fed.)

SNACK: Homemade hummus with a selection of vegetable sticks, and green tea.

DINNER: Grilled salmon seasoned with fresh herbs and lemon juice accompanied by steamed greens and sweet potato mash.

During the first week of the detox, your body should start releasing the built-up toxins into your bloodstream. Unfortunately the more toxins that currently exist in your tissues, the more likely you are to suffer from the following symptoms:

Headache

Tiredness

Muscle and joint pain

Flu-like symptoms

Stomach cramps

Wind pain

Diarrhoea

Skin eruptions

Although these symptoms are common, the majority of cases are generally mild. Hang in there – these will pass by the end of the week.

Eating clean and detoxifying meals in week two can result in a weight loss of between one and two kilograms, depending on the individual. Your exercise levels are crucial this week, too. Get out and walk, take the stairs or get moving.

Detox cheat sheet

• If your sweet tooth is nagging, try: frozen grapes – nature’s lollies
• If you’re craving chocolate, try: cacao nibs, otherwise known as “real chocolate”
• If you’re desperate for coffee, try: roasted dandelion root – this is a good liver-friendly substitute
• If you’re craving carbs, try: a cup of cinnamon tea. Cinnamon helps to regulate blood sugar levels and consequently dampens the need for carbohydrates
• If you want a snack, try: baked sweet potato chips. Slice, bake in the oven at 230ºC for 20 minutes. Season with sea salt

Week 3: Final countdown

By week three you should be much more comfortable with the diet and will probably be starting to feel the benefits. Any early withdrawal symptoms should subside and, as they do, you will have more energy, improved concentration, keep avoiding processed foods. Make sure you’re drinking plenty of water and exercising as much as you can.

This week try:

BREAKFAST: a hearty vegetable omelette with tomato, mushrooms, spring onions, capsicum and zucchini, and green tea

SNACK: 20 mixed raw nuts plus peppermint tea

LUNCH OPTIONS: Roasted seasonal vegetable, quinoa and black bean salad

SNACK: Sliced pear with almond spread

DINNER: Chicken and seasonal vegetable stir-fry with snow peas, asparagus, red onion and carrots. You can indulge in some kitchen creativity by using fresh garlic, ginger, coriander and tamari soy sauce to add some bite and depth of flavour to the meal

Tip: Get juicing. The colour you’re looking for is green as the chlorophyl in these juices acts as an efficient detoxifier once it enters the blood.

 Get onto James Green Drink ( I will post the recipe shortly)

Post detox

Hopefully, you will feel so revived you won’t rush back into your old eating habits. Make a conscious effort to continue these clean- eating principles. By all means, enjoy a cup of coffee or a glass of wine, just don’t overdo it. A good rule to live by is 80/20: 80 per cent wholefood, 20 per cent indulgence. Dust off that bikini and hit the beach this year as a healthy, cleansed, lighter you.