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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 May 22, 2019

                    10 Simple Morning Exercises That Will Make You Feel Great All Day

                    10 Simple Morning Exercises That Will Make You Feel Great All Day

                    There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                    One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                    In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                    Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                    1. Cat Camel Stretch

                    Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                    Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                    Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                    Here’s a video to guide you through:

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                    2. Go for a Walk or a Run

                    This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                    Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                    The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                    Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                    Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                    3. Jumping Jacks

                    Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                    Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                    4. Abductor Side Lifts

                    Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                    Do about 10 to 15 raises for each side like this:

                    5. Balancing Table Pose

                    This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                    Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                    ablab

                      6. Leg Squats

                      Not just legs are involved but also hips and knees.

                      Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                      The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                      7. Push Ups

                      You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                      An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                      Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                      This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                      8. Bicycle Crunches

                      There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                      Watch the video to see how this is done correctly:

                      9. Lunges

                      Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                      Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                      This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                      10. Bicep Curls

                      You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                      Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                      Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                      Here’re some important notes before you start doing this exercise:

                      Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                      These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                      You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                      Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                      More Articles About Exercises for Beginners

                      Featured photo credit: Unsplash via unsplash.com

                      Reference

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