Group Detox – Specifics

Group Detox

 

Sometimes it is nice to give our bodies a break from substances that are hard work to process, substances that increase free-radical activity, obstruct the flow and function of our body systems, damage the fragile micro-villi of our gastro intestinal tract, increase inflammation, burden the liver and leave us feeling fatigued.

In order to really detox we need to give our body a chance to heal and repair itself. The best way to do this is to eliminate certain foods and substances.

Foods and substances to eliminate;

  •  Sugar and all refined carbohydrates
  • Alcohol
  • Preservatives, artificial flavours & colours
  • Cigarettes
  • Recreational drugs and non essential pharmaceuticals
  • Gluten
  • Dairy
  • Soy products
  • Caffeine
  • Trans fats (fried foods, margarines)
  • Xenoestrogens

Fasting

Include one day a week of fasting. On this day you may consume the fasting soup and stock.

Heal and Repair the Gastro Intestinal Tract

The major pathway to good and bad health in the body is the gastrointestinal tract (GIT). Therefore the first step to a healthy body is a healthy digestive system. Removing irritating and inflammatory foods (such as listed above) will aid in healing your GIT. Other things you can do are

  • Eat a fibre rich diet
  • Moderate animal protein and only eat organic grass fed meats
  • Avoid over eating – Overeating burdens and slows the digestive system
  • Do not eat within two hours of going to bed
  • Eat an abundance of vegetables, At least 70-80% of your meal should be vegies.
  • Alkaline diets create a more alkaline environment in the digestive system which en-courages the growth of good bacteria and deters bad bacteria.
  • Include bone broth in the diet daily
  • Include lots of fermented foods such kombucha and fermented vegetables such assauerkraut and kimchi.

    The following supplements and substances will also speed up the healing process;

    • GIT formula before bed – 1 tsp
    – Contains slippery elm and glutamine

    • Probiotic 1 x daily before bed

    1 tsp Turmeric, 1/2 tsp ginger, pinch black pepper – Some time in the day

You may also want to consider a digestive enzyme with each meal.
Aloe Vera Juice 30ml 2 x daily (optional – great of there is any gut inflammation – reflux, diarrhoea)

Improve Lymphatic Clearance & Digestive & Liver Function

  • Warm water with lemon or apple cider vinegar first thing in the morning
  • Liquid herbal containing lymphatic herbs and liver formulation x 2 daily
  • Water water lots of good quality filtered water 2.5-3L daily
  • Daily moderate exercise, moving your body moves your lymphatics.
  • Aim for two 15 minute sessions of high intensity interval training (HIIT) a week. This is excellent for strengthening muscles and strong muscles use energy and keep our blood sugars healthy as well as keeping our cardiovascular and muscles in general strong.

• Massage is excellent for clearing the lymphatics and stimulating toxin release

Good Quality Sleep

• At least 8 hours of good quality sleep every night. Get to bed before midnight.

Minimise Stress

Stress is bad for our health. It impairs digestive function, increases cortisol levels which interrupts blood glucose metabolism, impairs immune function. So if you are stressed take time to de-stress. Practice yoga, long walks on the beach, deep breathing exercises, counselling, kinesiology, meditation.

Variety

Good health is about what we don’t eat but is really about what we do eat. Variety is es- sential, seasonal is always best and organic is definitely recommended. But variety is the key.

Some Info About Foods We Are Including

Organic/biodynamic is best, the point of a detox is to minimise the toxic load. So cutting out pesticides and foods with chemical fertilisers will be optimal. If organic is too expen- sive or inconvenient choose locally grown, fresh seasonal fruit and veg, nuts, seeds and grains.

Meat and Eggs

Organic/biodynamic grass fed, free range is best.

Fish

Avoid farmed fish such as salmon and barramundi. choose sustainable local fish such as whiting, bream, herring, oysters, mussels, sardines, anchovies… For more information view the sustainable seafood guide online or download the free app to your phone.

Salt

Choose celtic sea salt or a rock salt.

Oils

Coconut oil is best for frying as it is a saturated fat and will not turn to trans fat when heated. Olive oil is second best as it is high in monounsaturated fats and the oleic acid slows the cis to trans fat process. For frying choose a flavourless cooking coconut oil if you don’t want all your food to taste of coconuts. You may also like to try lard, duck fat etc

Nuts and seeds

Nuts and seeds are a valuable source of protein and are also a power house of essential fats, fibre and other nutrients including selenium, magnesium, zinc and calcium. However they contain phytates, which is a natural anti-oxidant but also a compound that binds to minerals such as magnesium, zinc, manganese, iron and calcium, in the digestive tract and carries them out in the faeces. Soaking nuts and seeds improves digestibility but also removes phytates so the full mineral content of nuts and seeds can be absorbed by your body.

Grains

Gluten free grains such as brown rice, quinoa, buckwheat, corn and millet can all be in- cluded in the diet. Wholgrains are a healthy source of carbohydrates that will deliver sus- tained energy release, they are also high in minerals such as magnesium and contain beneficial fibre. Like nuts wholegrains contain phytates, they also contain lectins. Lectins: Have beneficial properties, they help cells and molecules stick together and play an important role in the immune system. However they can be irritating to the lining of the intestinal wall and have been associated with antagonising intestinal permeability – Soaking and cooking legumes and grains eliminates lectins

Legumes and Beans

Beans, legumes and lentils are a lovely balance between carbohydrates and proteins. They are high in fibre and many essential minerals and antioxidants. As with grains they canbe high in lectins and phytates so it is essential to soak and cook them before you eat them. Buying dried beans and cooking them yourself means that you are avoiding plastic lined tins and you ae cooking them at a more moderate temperature. Beans and legumes in tins are not pre-soaked and rinsed and therefore are more likely to caused excessive gas and GIT upset. Some people can not tolerate beans and legumes, you may find lentils easier on the GIT. You may need to include more meat and exclude beans and legumes.

Vegetables

Each meal should have a large raw food or lightly steamed vegetable component. Raw foods contain many enzymes that work in the digestive system to breakdown foods we eat, essentially aiding digestion. Raw or lightly steamed foods are also alkalising and retain their full vitamin, mineral and anti-oxidant profile.

Fruits

Try minimise fresh fruits to 2 per day. Fruits are full of vitamins, minerals and antioxi- dants like vegetables, but they have a much higher sugar content so are best enjoyed in moderation. Dried fruit is not allowed, especially no dates!!!

Basics

Carbohydrates – Grains such as brown rice, quinoa, polenta, amaranth, millet, legumes, beans or vegetables such as sweet potato and to a lesser extent beetroot, pumpkin and carrot.

Proteins – legumes, beans, eggs, steamed fish, poached chicken, red meat (once a week), tempeh, nuts and seeds.

 Cruciferous Vegetables

Broccoli

Turnips

Bok Choy

Asian Greens

Cabbage

Watercress

Cauliflower

Chard

Brussel Sprouts

Mustard Greens

Chinese cabbage

Kohlrabi

Kale

Radishes

Collard greens

Daikon

Asparagus

Rocket

   

Cruciferous vegetables support phase 2 detox.

Anti-oxidant Rich Foods

Herbs have a punchy flavour and also hit the high notes in when it comes to antioxidant content,

  • Mint, dried or fresh basil, oregano, dill, rosemary, sage, thyme.
  • Spices like clove, allspice and cinnamon are also extremely high in antioxidants.
  • Buckwheat flour, red beans, kidney beans, pinto beans, black beans, russet potatoes,artichokes, tomato purees and pastes.
  • Spirulina,
  • Acai, berries especially bilberries, goji berries, blue berries, raspberry, cranberry(unsweetened), strawberry as well as prunes, apples, plums.
  • Green tea, black tea, prune juice, grape juice
  • Fresh raw walnuts, pecans, sunflower seeds, sesame seeds and raw cacao

Anti-Inflammatory Foods

Eat lots of;

• Onion, garlic, leak
• Herbs such as sage, rosemary, coriander, parsley
• Spices such as ginger, turmeric
• Fruits such as pineapple core and papaya
• Fresh raw walnuts, pecans, pumpkin and sunflower seeds, nuts in general,
• Flaxseed oil, hemp seed oil, avocados, chia seeds, flaxseed,
• Oily fish, especially sardines, anchovies, wild salmon, mackerel, halibut and herring.

Alkalising Foods

  • Greens, greens, greens.. Leafy greens, kale, spinach, lettuces, seaweeds, cucumber, green beans, snow peas.. anything green.
  • Cruciferous vegetables – cabbage, broccoli, cauliflower, kale, brussel sprouts, turnips, bok choy etc
  • Avocados, tomatoes, lemons, limes, grapefruits.
  • Pumpkin, radishes, beetroots, carrots,
  • Grasses such as barley grass and wheat grass
  • Sprouts
  • Almonds, pumpkin, sunflower seeds, sesame, flaxseed, chia seed
  • Coconut
  • Buckwheat, beans, legumes, quinoa.
  • Garlic and onionsFor more detailed information on acid alkaline visit http://www.unleashthepowerwithin.com.au/images/alkalinefoodchart

Detox Do’s and Don’ts

  • Don’t build up to a detox by going harder than ever because you will be starting a detox soon, the body responds well to gentle change, your best to take a week or a few days slowly cutting things out, drugs such as pot one day, coffee the next, then alcohol, then cigarettes, then sugar and trans fats and all processed and packaged foods, then gluten, then caffeinated tea etc… And when you have finished detoxing the same should happen in reverse.
  • Don’t over do any one food… A handful of soaked nuts a day, chicken once a week, fish twice a week, red meat once a week, one avocado a day… No more than two pieces of fruit a day. Don’t decide you love a particular salad and eat that religious- ly for lunch everyday. Variety is key. Different foods contain different nutrients and each nutrient plays a different role.
  • Be prepared, before you begin a detox go shopping and make sure you have the food you need, snacks included… You should not be hungry all the time… include healthy fats like coconut milk, nuts and seeds.
  • Avoid rice crackers that are mainly white rice based, they are refined and contain a high sugar content. Choose brown rice crackers or even better make your own flaxseed crackers. Always check ingredients list for colours flavours and preserva- tives.
  • No sugar means no white processed grains such as white rice, white rice crackers, refined gluten free products. It also means no agave, no honey, no maple syrup, no coconut sugar. If you taste it and it is sweet it is probably not allowed, if in doubt text or call me.
  • Ensure you get adequate rest, minimise stress and stay hydrated. As your body clears toxins it will require lots of water, so drink drink, drink… herbal teas, veg- etable juices and water, water, water.
  • You shouldn’t be hungry, if your finding that you are increase your carbohydrate intake (grains). If you experience low energy or lightheadedness increase your car- bohydrate intake. The body may take a little while to adjust, especially if it was used to lots of refined carbohydrate snacks like crackers, chocolate, cakes, toast, chips, fruit.

Detox FAQ’s

What is a trans fat?

Poly unsaturated fats such as nut oils and vegetable oils including olive oil are excellent raw, but when they are heated they turn into a trans fat. Trans fats are attach to fat re- ceptors in the body but they have no function. They are simply a disruptor that then needs to be disposed of. High intake of trans fats have been linked to increased incidence of cardio vascular disease and neurological disorders. For more info visit my website and read fats under resources.

Can I fry food?

Coconut oil is a vegetable based saturated fat. Saturated fats are more stable than polyunsaturated fats and therefore are suitable for frying. The rule of thumb is, if it’s solid at room temperature you can cook with it. This includes animal fats. Olive oil is also acceptable for frying.

What does no sugar really mean?

No sugar means no foods with added sugar such as biscuits, cakes, lollies, pastries, cere- als, chocolate etc. No fruit juice, dried fruits, honey, maple syrup, agave or anything with a high sugar content no matter how natural. If in doubt ask me. No sugar also means lim- it your fresh fruit to one or two serves per day.

Can I use sweetener?

It’s nice to get used to not having that sweetness in so many foods. However if you really can’t get by then stevia is allowed.

Can I eat meat?

Biodynamic or organic grass fed meat contains many important nutrients and may be consumed once a week. Free range organic chicken may also be consumed once weekly and small wild fish may be consumed twice weekly. Also try to include a dish once a week which contains organ meats.

What’s wrong with Soy?

Soy products are generally not bad for your health. Soy can slow protein digestion by in- hibiting trypsin a digestive enzyme produced by the pancreas. Soy contains goitrogens which impair thyroid function and phytoestrogens which can disrupt the bodies hormonal function. However these negative effects are due to excessive consumption. Moderate fer- mented soy intake such as tempeh is fine once or twice a week, avoid soy milk, TVP and tofu.

I’m a vegetarian what protein options do I have?

Beans, legumes, nuts, seeds and eggs.

What are Xenoestrogens?

Xenoestrogens are a man made substance that once in the body has the ability to mimic natural oestrogen’s. Some attach to receptors blocking natural oestrogen’s from attaching, but do not carry out the function of natural oestrogen’s. Others attach to receptors and act like natural oestrogen’s leading to oestrogen conditions in women such as fibroids, PMS, endometriosis or oestrogen activity where it shouldn’t be such as in men and children.