Have you had a few too many slices of Pavlova and a few too many glasses of vino? It’s OK, we did too, it’s holidays after all and it’s time to enjoy ourselves with our loved ones. Unfortunately, often all our self control goes out the window as temptation is all around us.
Then what happens afterwards? We feel bloated, sluggish, fluffy and end up putting on a few kilos, some possibly from the calories we consumed, but some from retaining all that water from salty foods and alcohol.
Without further due let me share what I will be doing starting on the 7th of January. By the way you can use this mini detox plan any time of the year.
I recommend to try this plan for 7 days if you can, but let’s start with 5 only because I know, comes weekend it may be a bit tricky as we are still in holidays season so surely someone will invite you to some gathering where detoxing will be challenging. Stretch it out to 7 if you are able to, otherwise do at least 5 consecutive days.
Foods I am excluding completely for the entire 5-7 days are; dairy, processed carbs, processed or fried foods of any kind aside from non-dairy milk, soft drinks or alcohol, condiments & sauces, deli meats, smoked foods and of course most importantly refined cane sugar.
Get ready – stock up on lots of lemons and green veggies.
Lemons at least 5-6
Kale, baby spinach, salad mix, cabbage red and white
Carrots, mushrooms, zucchini, asparagus, capsicum, cucumbers, tomatoes, sweet potatoes, celery, fresh herbs, Spanish and spring onions, fresh garlic if you like to use it in cooking
Avocados, berries, bananas, green apples and any other fruit you might like for snacking
Chicken breast or thigh fillets (no skin or take skin off later), any type of fish you like, lean beef if you decide to eat red meat. Or if you want to keep the whole detox vegetarian or even vegan, all you have to do is skip honey and replace proteins with tofu or tempeh.
Almond or soy milk, pink Himalayan salt, olive oil, sunflower or coconut oil for cooking, garlic and onion flakes or powder (not salt), honey/maple syrup, almond butter
Quinoa, brown rice or black rice, lentils, oats, whole raw almonds, dried fruit (no added sugar) if you really need something sweet otherwise stick with berries
Spirulina or greens powder, hemp seeds (optional)
Morning – before breakfast:
1 large glass of water with (you guessed it) fresh lemon juice, half a lemon. You can add a tablespoon of organic apple cider vinegar if you like.
If you can be bothered juicing a few celery sticks add that to your morning routine as well. Celery juice is a fantastic cleanser for your gut.
Fill up a stainless-steel large bottle with water and make sure to take it everywhere with you, keep sipping all day, once empty fill up again until you drink at least 3-4 bottles. This is an easy way to keep track of you water and it stays fresh and cool throughout the day. I have a 750ml bottle and I have at least 3, but aim for 4.
Brekky smoothie – half a banana, handful of berries, handful of baby spinach, 1 tbs of honey/maple syrup if need to sweeten, calcium fortified almond or soy milk and ice. Optional addition – 1 tsp of Spirulina powder or greens powder (I get mine from ALDI, but be aware it will change the taste a bit, try it to see if you are ok with it).
If you are not a smoothie person have a bowl of oats cooked with almond milk, add a teaspoon of almond butter and a tablespoon of hemp seeds for protein and a drizzle of honey or maple syrup.
Green apple and a handful of almonds.
Quinoa salad – finely chopped kale or mixed green salad, cherry tomatoes, red onion, boiled tricolour quinoa, roasted chicken breast pieces and avocado. Dress with lemon and olive oil, pinch of pink Himalayan salt.
Another option is some roasted veggies such as sweet potatoes, green beans or asparagus, beets, zucchini or any kind of veggies with roasted chicken (skin off), use sunflower oil on your veggies for cooking, as olive oil becomes toxic when subjected to high temperature.
Chopped capsicum, celery, sugar snap peas, carrot or cucumbers with avocado dip.
Avocado dip recipe: mix half an avocado with 1 tsp lemon juice, pink Himalayan salt and fresh coriander or any herb you like. Mash it all up into a dip consistency and munch away.
Grilled barramundi (or any white, preferably deep sea non-imported white fish) or salmon with cabbage salad. Cabbage is like a nature’s broomstick for your gut.
Salad recipe – Finely chop white and red cabbage, some red onion or spring onion, grated carrot, chopped cucumber and dill. Dress with pink Himalayan salt, olive oil and lemon juice.
If you need to have a little bit of carbs, add half a cup of steamed brown rice or quinoa.
Another option is homemade lentil soup.
If making 2 servings, 1 cup of lentils any type, 1 large onion any type, 1 chopped carrot, 2 tomatoes, 1 zucchini, 4 mushrooms, 1 spring onion, ¼ capsicum any colour or a mix and any fresh herbs you like. Season with pink Himalayan salt, garlic flakes, onion flakes or powder, smoked paprika or any dried herbs and spices are also good. Just make sure they are natural and have no additives.
Can add a bit of chicken (skin off) if you want extra protein, however lentils are already high in protein.
I will be avoiding red meat just for this week, but you can have some lean red meat if you like no more than 2 times during that week.
Tips: try to go for as many veggies and fresh fruit as possible. Make sure you are somehow incorporating as much dark green veggies as possible at least in of your meals each day.
If you must have something sweet, dried figs or dates are great, but not too many.
Keep in mind this is a general plan only that I am doing and sharing with you and if you have specific dietary requirements such as low GI or low FODMAP please feel free to get in touch with our nutritionist Rachel Eagleton and she will be able to help you with a specific plan for you.
Check out her services here: http://www.racheleagleton.com.au/work-with-me/
Enjoy your January and please feel free to comment below this blog if you have any questions or other great tips that you would like to share.
Additionally, to the eating plan, I will be aiming to do some type of workout every day. 3 proper sessions such as home workout with dumbbells or gym and 2 light session which would be walks most likely with hill climbs with my bub in the pram and may be throw in some pushups and dips on the benches when I pass them.
So please try to add some exercise it will make a lot of difference as you will sweat away those toxins and exercise will help you sleep better which also helps detox and with your overall health.
Let’s do this girls and guys.
Can I ask you one favour?
Please share your experience with me and let me know how you went with the detox week, I would really really love to know if it was helpful to you and you got something out of it. Either comment under this blog or follow our FB page https://www.facebook.com/flurofitnesssydney/ and send me a message.
So I finished writing this on the 1st of January and it’s 12pm, I downed 2 bottles of water already, and I haven’t even started the detox yet. Woohoo