Too much rosè this summer?! The vacays are winding down and many people are finding they feeling a little bit sluggish – but have no fear! Heidi Swan, a Certified Holistic Nutrition Practitioner, is sharing with us 4 easy ways to detox your body without deprivation or starving yourself on a juice fast.
1. Amp up your detoxifying veggies! These include dandelion greens, green cabbage, artichokes and beets (keep beets to a minimum though since they’re high in sugar) . These veggies are not only excellent sources of fiber and micronutrients but are also game changers for detoxing the liver. Our livers often take a beating over the summer,I mean how else do we cope with the 120 degree weather than a glass of rose?! So it’s important to take a break and help clean it out. An easy way to include these detox veggies in your diet is to make a fresh pressed juice with them. So for those of you who have a juicer try this recipe below; your liver will thank you! No juicer? No problem! Raw beets, dandelions and cabbage are easy additions to any salad.
Heidi’s Liver Detox Juice:
• 2 large beets (or 3 small beets), 2 cups green cabbage, ½ inch fresh ginger root, 1 cup dandelion leaves, 3 small turmeric roots (You can find at Sprouts or Whole Foods) OR 1 capsule of curcumin emptied out into the juice.
• Lastly, make sure all of your vegetables are organic! If they’re not you’re juicing pesticides right into your juice – which will do more damage on your liver and gut, opposite of what we’re trying to accomplish.
2. Drastically decease sugar intake for 1 week – This may seem easy, but have you actually looked at nutrition labels to see how much sugar there is in food? You’ll be surprised! Yes, this means you need to be checking the ingredient lists because sugar hides EVERYWHERE! That awesome salad dressing you like, most likely has sugar added, even your plain almond milk latte at Starbucks (they add sugar to their plain almond milk). Not to mention it’s added to nearly all processed foods and snacks. In my opinion steering clear of sugar is one of the most important things to do when you’re starting a detox. I promise you’ll be amazed at how much sugar you consume on a daily basis even though you think you don’t eat much because “you don’t eat sugary foods”. The biggest reason I’m such an advocate for reducing sugar intake is because it’s one of the most inflammatory substances for our body. Over the long run cutting out excess sugar from you diet usually results in increased energy levels, clearer skin, less “brain fog” and weight loss.
Also note that this means reducing fruit intake as well – although fruit is a great source of vitamins and fiber the natural sugar in fruit is still sugar! During your week of sugar-reduction, if you’re going to eat fruit opt for blueberries and raspberries. They’re low in sugar and high in fiber and antioxidants. Which is especially important for this mini-detox.
3. Lemon and activated charcoal water – First thing in the morning, before you touch your coffee or food, drink a large lukewarm cup of water (aim for at least 20 ounces), squeeze 1 fresh lemon into it, and empty a capsule of activated charcoal in and stir. I recommend lukewarm water because cold water can shock the digestive system. Warm water is easier for our bodies to handle especially first thing in the morning.
• Why lemon and activated charcoal? Lemon is a great way to alkalinize the body and helps do a little mini “flush” in the morning of toxins that have accumulated overnight. And charcoal is a detoxing staple because it binds to toxins in our system and pulls them out. It’s excellent for cleansing the colon and intestines. Added bonus: It also helps reduce bloat! Hurray!
• Side note: Make sure and don’t drink your charcoal lemonade with a meal – charcoal is very absorbent and when taken with meals can interfere with your body’s absorption of nutrients.
4. No white flour – White flour is just plain awful for your gut and digestive system. Think of white flour as glue once it enters your body, it gets sticky and gunks things up! Plus white flour is extremely drying for your skin, so it contributes to dry skin and premature wrinkles. White four is usually added to almost all processed foods, another reason we are steering clear of them.
About Heidi Swan
Heidi Swan is a Certified Holistic Nutrition Practitioner from the Southwest Institute of Healing Arts and NASM Certified Fitness Nutrition Specialist and Behavior Change Specialist. She focuses on educating clients how nutrition and digestion affects mental and physical health. Heidi moved to Phoenix after graduating with her business degree from University of Oregon and began working in the corporate world. Heidi always had a passion for nutrition and wellness, and after 4 years with lack of fulfillment from her office job, quit and began school at the Southwest Institute for Healing Arts to pursue her passion for helping people feel their best through nutrition and wellness.
Heidi is experienced in a wide range of nutritional services but has a special interest in the effects of nutrition and brain function, particularly anxiety and depression. Heidi believes that proper nutrition and digestion play an integrative role in mental wellbeing and is committed to helping her clients develop a unique nutrition plan and establish sustainable nutrition and lifestyle changes to meet their mental and physical needs. Heidi offers personalized meal plans, lifestyle changes, and support. Her services are also offered via Skype, for clients outside the metro Phoenix area.