If, like me, yo have fallen of the squeaky clean health food wagon recently (read; I ate a dinner that was entirely made up of brown things last night), your body maybe craving a bit of a cleanse.
The boy and I have had family staying with us for the best part of a month, and although I (mostly) love them to bits, it has been a month fuelled on pub dinners, lack of sleep and celebrations (usually in the form of wine). It culminated in a flu, skipped training and complete exhaustion. I am still not 100% back to my usual self, but I am slowly getting there.
For my regular readers you’ll know that I’ve been doing a nutrition diploma part-time, and so I have put my useful studies into action and created a three day detox for anyone and everyone who thinks they may have hit the sugar loaded treats too hard recently and need a little health retreat.
This is a meal plan for three days, with the aim to aid your body in detoxification. It will magically do this by creating a high nutrient environment, which is proven to help the bodies natural process of cleansing.
During this three day plan you should aim to eat organic produce wherever you can, and completely cut out all caffeine, alcohol and cigarettes. You should also start each morning with a warm cup of water, with the juice of one lemon and a tablespoon of Apple Cider Vinegar. This will not only kick start your metabolism, but the lemon juice will help balance your blood sugar (having an alkaline effect) – a great way to start any day. To learn even more (yes there is more) about my obsession with this morning beverage, read my previous post here.
Throughout the days you shouldn’t need to snack between meals, and it is important to bare in mind that the aim of this is to give your digestive system somewhat of a break, but if you do happen to be on the brink of eating your own fist, try one of these:
- 10-15 Almonds (activated); Almonds are a great source of Vitamin E, they are a good protein and when activated these will become easier for your body to digest.
- A small handful of cherry tomatoes (roughly 8); A great source of Vitamin C, tomatoes are also rich in carotenes.
- 1/2 a cup of berries (blackberries and blueberries are best); Berries are high in antioxidants and the slow releasing sugars would be a great, fast and natural pick me up for 3:30-itus.
Breakfast Green Smoothie
- 2 large handfuls of spinach,
- 1 large handful of kale,
- 1/2 a cup of fresh pineapple (preferably organic),
- 1 Tsp Macca powder,
- An inch of fresh ginger (peeled and roughly chopped),
- 2 TBS of roughly chopped mint
- 1 – 2 cups of water.
Simply blend the above. If you need more sweetness for taste, you can add a banana.
Add the water as you blend, and use as much as you need to create your preferred consistency. (I like mine quite thick).
Why Leafy green vegetables are the king of foods, with vitamins A, E, K, pretty much all the Bs, and copious amounts of minerals (calcium, magnesium, iron), there is no better thing to fuel up on.
Lunch Superfood Salad
- 1 Beetroot (steamed, diced),
- 1 small handful of walnuts (toasted with rosemary),
- 2 large handfuls of roughly chopped spinach (or greens of your choice),
- 1 TBS of sprouted pumpkin seeds,
- 1/2 of a cup of peas
- 1/2 of a cup of bean sprouts/mung beans
Simply mix all of the above ingredients. It’s that easy.
Why Beets are full of antioxidants, walnuts are a great source of omega 3 and sprouting your pumpkin seeds will create an easily digestible source of chlorophyll.
Dinner Pea & Broccoli Soup
- 1 TBS of coconut oil
- 2 cloves of garlic (chopped)
- 2 sticks of celery (diced)
- 1 TBS fresh parsley (chopped)
- 1 large broccoli (roughly chopped)
- 1 cup of peas
- Juice from 1 lemon
- 1 cup of stock (preferably homemade)
- Salt & pepper (to taste)
Cook down the garlic and celery in the coconut oil for roughly 10 minutes. Add in the broccoli and stock and bring to a simmer. Leave for 10 – 15 minutes. Add the peas, parsley (save some for serving) and lemon juice, remove from the heat and blend.
Serve with a squeeze of lemon, a sprinkle of leftover parsley and salt and pepper to taste.
Why Broccoli is a cruciferous vegetable (aka green leafy veg – see above notes), and is high in calcium.
Breakfast Chia Seed Pudding & Blueberries
- 1 TBS Chia Seeds
- 1 tsp Cinnamon powder
- 2 TBS Caca Nibs
- 1/2 Cup of Almond Milk
- 1/3 Cup of shredded coconut
Mix all of the above together and place in a sealed container or jar in the fridge for at least 2 hours (overnight is good).
Once the chia seeds have absorbed the liquids remove and serve over one cup of fresh blueberries. (This is also great without the blueberries and I often pack one in my gym bag, if I am hitting up a workout before work, for a quick post exercise breaky).
Why As well as the obvious antioxidant kick from both the blueberries and cacao nibs, chia seeds are high in omega 3 fatty acids and packed with calcium.
Lunch Coleslaw with Asian Dressing
For the ‘slaw;
- 1 Carrot (peeled and grated)
- 1 TBS Sesame seeds
- 1 cup of green cabbage (shredded)
- For the dressing;
1 TBS melted coconut oil
- Juice from 1 lime
- 1 tsp apple cider vinegar
- 1 TBS tahini
- 1/2 an inch of fresh ginger (grated)
Combine all ingredients (both dressing and slaw). Could serve with a handful of crushed cashews.
Why Cabbage is high in sulphur, making it a good antioxidant and is great for our livers.
Dinner Roast Cauliflower with Chicory & Sauerkraut
- 1 cauliflower
- 1 TBS of coconut oil (melted)
- 1 TBS of turmeric
- 1 tsp of paprika
- A small handful of pumpkin seeds
- 1 chicory (separated into individual leaves)
- 3-4 TBS of sauerkraut
For the cauliflower;
Bake the cauliflower whole with a spice rub of turmeric and paprika (mixed with coconut oil) drizzled on top with your pumpkin seeds. Put in the oven at 180 for around 1 hour.
To serve; Place the sauerkraut (homemade is best) into your chicory boats and serve along side your baked cauliflower.
Why Pumped full of bitter chicory, probiotic filled sauerkraut and vitamin B (all of them) packed cauliflower.
Breakfast Baked Avocado with Egg
- 1 ripe avocado (chopped in half)
- 2 Eggs (free range)
- 1 tsp of chopped chives
- Salt & Pepper (to taste)
- (SERVES 2)
Take your halved avocado and crack an egg on the space left by removing the pip (depending on the size of the space you may need to scoop out some avocado flesh). Place in an oven preheated to 200 degrees celsius and bake for 15 – 20 minutes (depending on size).
Remove from the oven and serve with salt, pepper and a sprinkle of chives.
Why Vitamin E rich avocados are great and full of EFAs that, combined with a protein rich egg will help keep you full until lunch
Lunch Garlic & Green Bean Salad
- 3 cloves of garlic (crushed)
- 1 tsp of coconut oil
- 1 cup of greens (for example, spinach or kale)
- 1 TBS of chopped fresh basil
- 1 tomato (chopped)
- 10 – 12 green beans
Sauté the crushed garlic in a frying pan with the coconut oil and green beans for a few minutes.
Once cooled slightly, combine with the rest of your ingredients.
Why Garlic is a good natural antibiotic and a cholesterol lowering ingredient.
Dinner Courgehtti with Parsley “pesto”
- 1-2 courgettes (spiralized or thinly sliced)
- For the pesto
- 1 TBS of coconut oil
- 25g of cashew nuts
- A bunch of fresh parsley (roughly 15g)
- 1 handful of fresh spinach
- juice of half a lemon
Blend all the pesto ingredients together and mix through your courgette after quickly sautéing it in a pan with some coconut oil. You could serve this with a sprinkle of pumpkin seeds and some cherry tomatoes too.
Why Parsley is a nutrient dense herb that is full of vitamin k.
Use the time that you are cleansing to also connect and relax. I would recommend taking 5 – 10 minutes each morning to focus and breath deeply. Deep breathing have been proven to reduce stress, improve lung function and shift your body into a “parasympathetic mode” (a calmer state of biochemical balance).
So, now that I have filled your brains with a million and one facts about the different goodness bits and bobs in your food – it’s time for you to go forth and be healthy!
Let me know how you get on.