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Detox Menu Plan

Detox Menu Plan

Detoxing is not normally something that appeals to most people unless they’re not feeling their best. Sluggishness, poor digestion, food sensitivities, sleep problems, addictions to caffeine, sugar, alcohol (or all three) are normally signs your body might need a mini reboot to help retrain your taste buds and give your body a break. In this case, a responsible detox menu plan and a few lifestyle changes may be just what you need.

Real Food Detox Menu Plan for Busy Schedules and Hungry Appetites

Before you go chugging the green juice and eating nothing but raw salads all day, hold up a minute! Detoxing is not all about starving yourself or eating only veggies and slurping on green juices. Sure, there are some versions of those out there, but most don’t help train your body to eat clean foods again and aren’t practical for the long-run. They can also be timely to prepare or costly for just a few day’s worth. Incorporate juices and salads if you like; otherwise, stick to a clean diet as your best detox menu plan of all.

Not sure exactly what that looks like?

Here’s Your Easy, Whole Foods Detox Menu Plan

photo-1455099675745-a442989ac8bf

    The Goal of a Week-Long Detox: Focus on lean proteins low in saturated fat, ample amounts of cooked veggies (which are easier to digest than raw), small amounts of raw vegetables, fermented foods (to support gut health), and a few pieces of raw fruit each day. You’ll also enjoy a daily morning smoothie that’s low in sugar, high in fiber, and rich in clean protein. Healthy fats from anti-inflammatory sources of vegetable-based carbs will make up the rest of your meals and help add easy-to-digest calories for day one.

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    What you’ll be avoiding this week for optimal detoxing:

    • Dairy – with the exception of plain yogurt, since it contains nourishing and natural probiotics
    • Gluten (wheat, barley, rye, and processed foods with these ingredients) – which can be problematic even if you don’t have celiac disease (although gluten-free grains are given as an alternative option below)
    • Processed foods
    • High-sodium foods
    • Added salt
    • Oil
    • Excessive caffeine  – one cup of black coffee (or plain green tea) is allowed, just choose decaf (with no sugar or cream.)
    • Red meat or conventionally raised meat/animal proteins
    • Added sugars

    * Note: If you are vegan, sub in black beans, lentils, and non-GMO tofu or tempeh in place of animal proteins below.

    Monday

      Reclaiming Provincial

      Before Bed – Only if Hungry: 1 green apple (which supports cleansing) with 1 tablespoon raw almond butter or cashew butter (individual packets help with portion control) + 1 cup warm chamomile or peppermint tea with lemon and fresh ginger

      Tuesday

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      Antioxidant-Rich Berry Green Smoothie by Heather McClees at The Soulful Spoon #vegan #dairyfree #glutenfree
        The Soulful Spoon

        Before Bed – Only if Truly Hungry: 1 cup fresh or frozen berries (which is a great source of fiber and low in sugar) with 1 square of 90% or higher dark chocolate + 1 cup warm chamomile or peppermint tea with lemon and fresh ginger

        Wednesday

        Salmond
          Cotter Crunch

          Before Bed – Only if Truly Hungry: 1 cup frozen pineapple (which aids digestion) sprinkled with 1 tablespoon ground flax (eat with a fork) + 1 cup warm chamomile or peppermint tea with lemon and fresh ginger

          Thursday

          Nourishing-Detox-Stew-vegan-by-Heather-McClees-at-The-Soulful-Spoon-wholefoods-plantbased-dairyfree-glutenfree-wellness-wholegrain-lowfat-
            The Soulful Spoon
            • Breakfast: Green Detox Smoothie (from above) – add your favorite protein powder for more protein
            • Lunch: Leftover Nourishing Detox Stew (from above)
            • Dinner: Skinny Cobb Salad

            Before Bed – Only if Truly Hungry: 1 green apple with 1 tablespoon raw or plain almond butter (or sunflower butter if allergic to nuts) + 1 cup warm chamomile or peppermint tea with lemon and fresh ginger

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            Friday

              Carl’s Bad Cravings

              Before Bed – Only if Truly Hungry: 1 cup frozen or fresh berries with 1 square of 90% or higher dark chocolate  + 1 cup warm chamomile or peppermint tea with lemon and fresh ginger

              Saturday

              Sweet-Potato-Collards-Black-Bean-Detox-Soup-by-Heather-McClees-The-Soulful-Spoon-vegan-gluten-free-soy-free-oil-free-low-fat (1)
                The Soulful Spoon

                Before Bed – Only if Truly Hungry: 1 cup frozen pineapple with 1 teaspoon of chia seeds sprinkled on top (eat with a fork) + 1 cup warm chamomile or peppermint tea with lemon and fresh ginger

                Sunday

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                Almond-Chai-Green-Smoothie-3
                  The Healthy Maven
                  • Breakfast: Almond Chai Green Smoothie
                  • Lunch: Leftover Sweet Potato, Collards, and Black Bean Detox Soup (from above)
                  • Dinner: Skinny Cobb Salad (same as above)

                  Before Bed – Only if Truly Hungry: 1 cup chopped fruit of choice sprinkled with 1 tablespoon ground flax (eat with a fork) + 1 cup warm chamomile or peppermint tea with lemon and fresh ginger

                  5 Final Tips For Successful Detoxing

                  water with lemon
                    1. Try not to eat in between meals unless you’re truly hungry. Let your body have time to digest and reset itself before you keep eating foods again on top of your last meal. Letting the body naturally clean itself out is the point of detoxing and will make you feel much lighter, but you should not go hungry either. So, tap into your true sense of hunger and how your stomach feels after certain meals.
                    2. Feel free to adjust the portion sizes on the meals above if you find you need more food than this, but be mindful of how hungry you really are on a physical level – not just an emotional one.
                    3. Once you finish the detox, assess how you’ve felt eating more simple and wholesome foods. Continue on if you desire, and be mindful of your intake of problematic foods after the detox is over.
                    4. Be sure to consume plenty of water to help flush out your system. This meal plan is full of natural fiber, so you’ll need to drink enough water for the best benefits. Water will also help keep you from eating when you are actually thirsty.
                    5. Get at least 7-8 hours sleep because optimal detoxing depends on a great night’s rest each evening.

                    Want more healthy recipes to help you feel great?

                    Here are 100 Healthy Recipes You Can Learn in Under 15 Minutes.

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                    Last Updated on January 11, 2021

                    11 Hidden Benefits of Using Oil Diffusers

                    11 Hidden Benefits of Using Oil Diffusers

                    Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

                    Read on for 11 hidden benefits of using oil diffusers.

                    1. Safe Scents That Make Sense

                    Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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                    2. Stress Relief

                    Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

                    3. Improved Sleep

                    Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

                    4. Appetite Control

                    Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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                    5. Bacteria and Mold Killing

                    When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

                    6. Decongestion and Mucus Control

                    Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

                    7. Mosquito Repellant

                    Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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                    8. Pain Relief

                    While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

                    9. The New Anti-Viral

                    Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

                    10. Improved Cognitive Function

                    Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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                    11. Money Saving

                    With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

                    Featured photo credit: Jopeel Quimpo via unsplash.com

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