How to detox this January with hardly any effort
Learn the 6 golden rules for a simple detox and what to eat
After the party season you might be feeling sluggish and out of condition, and you may have gained a little holiday weight.
A short detox is a great way to kick start your metabolism, boost your energy and get you back on the right road to good health.
Here, our Farm2Market nutritionist Carmela Pengelly has set out 6 simple rules for easy detoxing that will make you feel great and ready to start the new year with a bounce in your step.
Following these rules as closely as possible for around 7 days is enough to help your body reset. For optimal results it’s best to do a detox about every 6 months.
THE 6 GOLDEN RULES OF DETOXING
1. EAT PLENTY OF PROTEIN
A common mistake people make when they decide to detox is to eliminate protein from their diet. Protein is vitally important during a detox as it provides amino acids, essential ingredients needed for detoxification by the liver.
Adding good quality meat and poultry to soups and stews means you can get plenty of protein in a form that is easily digestible.
Also include fish and plenty of eggs in your diet during a detox. Both contain choline, used by the liver for healthy function.
Unless you are vegan or vegetarian, avoid beans and lentils as these can be harsh on the digestive system.
2. EAT YOUR GREENS
Include as many green veggies in your diet as possible. Cruciferous vegetables are particularly good detox foods. These include:
- Brussel sprouts
- Bok choy
One of the main reasons why these foods are great for detox is that they contain a substance called sulforaphane, which is a powerful antioxidant used by the liver.
3. GET THINGS MOVING
A major part of detoxing is elimination, so it’s key to have plenty of fibre and fluids in your diet to get things moving through faeces and urine.
Adding psyllium husk powder to your diet every day is a convenient and easy way of doing this. Add 2-3 teaspoons to a smoothie or stir into a soup or stew. We recommend Tony Sfeir’s Designer Physique Fibreboost.
Fibre also helps build healthy gut flora, which is essential for tip top health and good detoxification processes.
4. REDUCE OR CUT OUT GRAINS
Grains, especially wheat, oats, rye, and barley, can promote production of inflammatory substances in the body. Reducing grains, or ideally cutting them out altogether, for a few days gives your liver and gut a rest from having to digest and metabolise them.
5. REDUCE OR CUT OUT DAIRY
Similar to grains, dairy can be pro-inflammatory, and is not always easy to digest. Cutting them out temporarily for a few days gives the body a chance to divert more energy towards restoration and detoxification.
6. AVOID SUGAR AND ALCOHOL
Foods to avoid during detox also include sugary foods and alcohol, so take a break from sweets and drinks for the week.
EASY DETOX MEAL PLAN
WHEN YOU WAKE UP:
Add a slice of lemon to a cup of hot water and drink. Make sure you add the lemon rind to the water as it contains a substance called limonene, which is drawn out of the rind by the hot water and is great for a powerful liver cleanse.
Make a detox smoothie by blending:One serving of plant-based protein powder (e.g Tony Sfeir’s Designer Physique Organic Sprouted Brown Rice Protein)
Small handful of berries
½ a banana (freeze beforehand if you like)
Handful of kale, rocket or spinach leaves
¼ to ½ avocado
2 tsp psyllium husk powder
2 tsp ground flaxseeds
½ to 1 tbsp coconut oil or MCT oil
A little raw honey if you need to sweeten
1 ½ cups non-dairy milk (e.g almond or non-GMO soy milk)
1 large bowl of salad. Include a variety of greens such as lettuce, rocket, kale, radicchio, chopped celery, and fresh herbs e.g oregano, basil or coriander.
Drizzle with plenty of good quality extra virgin olive oil and a splash of lemon juice or apple cider vinegar.
Grilled or baked salmon with steamed veggies or salad.
Or stews made with meat or poultry, a selection of green coloured veggies and fresh herbs.