Detox Blog Series Part 2: Detox Plan

4 U Body Fitness Mobile Personal Training Specialist Kat Rotunno has done an amazing job on Blog 2 of her detox series! Enjoy Guys!

Detox Blog Series

Part 2: Detox Plan

This part gives you the big ticks and crosses for a thorough detox. You can plan your meals based on what you like around the lists below, of course not touching the avoidables! Meal ideas in next part.

Foods to avoid

• Alcohol
• Cigarettes
• Milk products (except unsweetened natural yoghurt with acidophilus each day)
• Sugar, honey, maple syrup, artificial sweeteners
• No soft drinks or fruit juices. (If you feel like a juice, BLEND the whole fruit & add water like a smoothie)
• Coffee
• Grains: wheat (bread, biscuits, cakes, pasta), rye, barley, oats, spelt and rice
• Processed meats

Foods to enjoy

• MOSTLY FRESH PRODUCE!
• Fruit: any and all fresh fruit
• Vegetables: any and all fresh vegetables
• Fish: fresh, canned in water or olive oil
• Lean red meat Limit to two serves per week. Chicken (without the skin).
• Legumes: dried or canned, such as kidney beans, chickpeas, lentils
• Eggs: preferably organic
• Olive oil (preferably extra virgin), Coconut oil (unprocessed)
• Nuts: raw unsalted almonds, walnuts, macadamias and cashews
• Seeds: raw unsalted sesame, pumpkin and sunflower seeds
• Green tea, white tea, weak black tea (decaffeinated)
• Water: from one to three litres of water per day

 

Daily Detox Plan

1. Morning lemon juice: This is an oldie but a goodie to kick start the digestion and cleanse the system. Squeeze the juice of half a lemon in a cup of hot water. Drink first thing in the morning before breakfast.

2. Exercise: During detox aim to exercise for 30-60 min daily. Something that makes you pant and puff and raise a sweat! E.g. strength training, jog, walking uphill, hot yoga or boxing. Vigorous exercise increases lymph flow and circulation to help sweat out toxins.

3. Raw foods: Aim to cut out the cooking process and eat mainly raw foods. Raw foods contain more nutrients and enzymes.

4. Detox the mind: While you’re detoxing the body, it’s good to clear the clutter from the mind too. Aim for 15 minutes of meditation per day. If you don’t know how to meditate, try belly breathing. Start by placing hands palm down on your lower belly. Breathe in through your nose, counting slowly to 3 or 4 counts. Feel your tummy rise with the breath. Breathe out just as slowly, allowing the belly to drop. Do this for 15 minutes daily.

5. Drink: Aim to drink three litres of fluid daily. This will help move the lymph and support kidney detoxification. Choose from pure spring water, fresh vegetable juice and herbal detox teas.

6. Body brushing & cold shower burst: Doing this daily will support circulation and increase skin detoxification. Using a loofah or natural fibre body brush, brush the skin with firm circular strokes before you step into the shower. Start from the feet and hands, moving up the legs and towards the arms, avoiding the throat and face. Then jump in the shower. Finish your shower with a one-minute burst cold water which brings the blood circulation to the skin.

7. Chew: Aim to chew each mouthful of food 10 to 12 times before swallowing. Bringing mindfulness to mealtimes improves digestion, allowing you to feel a sense of fullness without a need to overeat.

 

Next Friday 6/12 Part 3 = Meal ideas and Example Menu Plan