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Help! Feeling bloated and sluggish post holidays?

Your simple, step by step guide to cleanse and reset your health and get back on track after the holiday season.  

It only takes 7 days to cleanse and start feeling healthy and more energized. How about less bloated, more energy, better sleep and improve your digestion? You may even lose a kilo or two as a bonus. With a few small changes you will start to feel the benefits and kick-start your health for the year ahead.

For the next 7 days can you make an effort to clean up your eating and ditch the over-consumption of alcohol and coffee? If you have been overdoing all of the good things in life, this is a great way to help reset and get yourself back on track.

So, what have you been overdoing over the holidays? Foods high in sugar and fats, too many big nights drinking booze with friends and too many coffees or caffinated beverages during the day.

For the next 7 days are you willing to take a break from the excesses?

No alcohol for 7 days, can you?

No coffee or at least reduce to 1 coffee per day, can you?  

It is only for 7 short days. I know you can.

A major source of ongoing toxin and allergen exposure can be found in the diet, through the intake of substances such as coffee, alcohol, refined and processed foods containing additives, preservatives, artificial sweeteners and flavours.  The combined effect of these substances places an additional burden on your detoxification and can help to explain why you feel sluggish post the holiday season.

The Detox Diet Principles:

Plant – based

 Encourage liberal amounts of fresh and raw greens, fresh vegetables, fuits, spices, legumes, nuts and seeds and moderate amount of wholegrains.

Eat the rainbow

Low-saturated fats

Choose healthy fats over highly processed saturated fats.  Less processed meats like salami & sausage, margarine and dairy.

Wholefood

Eliminate refined, processed or packaged foods that tend to be high in various chemicals such as additives, preservatives and more.  These foods also tend to be high in calories but low in essential nutrients and are not great for the health of your digestive systems good bacteria.

Gluten & dairy free

Two of the most common allergens, gluten and dairy, increase inflammation and the production of potential harmful free radicals.

Organic

By opting for organic food choices when possible, your exposure to insecticide, herbicide and pesticide residues known to ipact health will be limited.

Alkalising

Diets high in refined grains and animal protein, and low in fresh vegetables and greens, can be quite acidic and ultimately impact cellular function and health.  Lowering the intake of these foods and s higher ratio of alkaline, plant foods reduces acid load with the body.

Hydration

Effective detoxification depends on water.  Consuming 2-3 litres of pure water daily assists the kidneys to remove wastes through this important detoxification channel.

Drink lots of clean pure water
Your Step by Step Guide to Toxin exposure and its effect on the body in various locations.

Cooking Methods for Detox

Ideal Cooking
Methods
Avoid or Minimise Cooking Methods
Braising
Poaching
Sautéeing
Simmering
Steaming
Stewing
Stir-fry with water
Overcooking & losing nutrients in water
Boiling
High temperature cooking
Baking (if food browned or crisp)
Barbecueing
Frying
Grilling
Stir-fry in oil
Toasting 

Detox Meal Planning Guide

Detox friendly meals are easy to prepare using foods from the detox diet. Be creative and have fun in the kitchen during your detox, using a wide variety of fresh, healthy foods.

Here is our 7 Day Sample Cleanse & Reset Meal Plan to help get you started.

Your selection of healthy recipes and meal ideas

Detoxify your environment

During your 7 day cleanse, try to avoid unwanted or unnecessary exposure to chemicals, pollutants and other harmful substances. Check out your home, workplace and car to see how you can cleanse your space.

Avoid Recreational Drugs

Coffee, alcohol and cigarettes are the most common that can impact your body’s capacity to detoxify. During your 7 day cleanse do your best to reduce or even eliminate these substances completely.

Avoid Unnecessary Chemical Exposure

Attempt to minimise exposure to chemical and pollutants during your 7 day cleanse. Opt to use chemical free cleaning products and natural insect repellents. Check your kitchen, laundry and bathroom products. Personal care products are a HUGE source of chemical exposure.

Lifestyle Tips during your 7 day Cleanse

Exercise – the benefits are endless, but during your cleanse it will assist with detoxification, promoting circulation and lymph throughout the body. Your lymphatic system relies on the movement of muscles during exercise to pump internal waste from the body. Get out into nature and enjoy green space too.

Aim for :

3-4 30 minute sessions this week of moderate intensity aerobic exercise. A brisk walk or swimming in great.

Add some strength training – try yoga or pilates.

Pure Water – Drinking plenty of good clean water is essential on your cleanse. Drink 2-3 litres during your cleanse to help with the elimination process, encouraging clearance via the kidneys. Add some lemon juice, ginger or mint for a extra cool treat.

Sleep & Rest Well- Your body uses sleep as a time to rejuvenate and heal. 7 – 9 hoursof good quality sleep each night will assist your cleanse. Check your sleep environment. Is it well ventilated, dark and a comfortable temperature? This is a good time to get off your phone or laptop in the evening to promote sleep.

Dry Skin Brushing – Your skin is a major organ of elimination and as dead skin cells accumulate, they reduce your skins ability to detoxify well. Get a firm bristled brush or loofah and scrub the skin of your arms, legs and back briskly for 5 minutes before your shower.

Choose healthy, unprocessed food at meal time.

Ready, Set Go !! You have a plan to get started. You are on your way to staring your 7 day Cleanse & Reset. Use this week to get yourself and your health back on track. If you need help book an appointment with Cindi Young, Gold Coast Naturopath. This is a gentle and effective cleanse and a great way to recommit to your health goals for the year ahead.

Get outside and exercise during your cleanse week.

Are you ready to take your 7 Day Cleanse to the next level? Cindi offers a range of personalised cleanse programs to address long term issues. Programs varies between two-six weeks depending on your current symptoms. If you have had long term digestive problems such as Irritable Bowel, Inflammatory Bowel, infertility problems, menopause or hormone imbalances and long term chemical and heavy metal exposure a more extensive program may help.

Cindi has over 18 years experience as a Naturopath based on the Gold Coast. She offers a range of in-clinic testing to assess your vitamin, mineral and heavy metal levels in your body. The 7 day Cleanse may be your kickstart to finding out how to restore your health long term. If you need help getting your health back into shape, Cindi is available for in-clinic appointment, phone or online. For more information, please contact us for more details.