Download Your 10 day, natural detox guide - Nutra-Life

Your 10 day,
natural detox guide
www.nutralife.com.au
NL268
Naturopathic Advice Line Freephone 1800 888 964
What are toxins?
Every day our body comes into contact with a cocktail of toxic substances able to cause
harm. These toxins take multiple forms, some obvious (such as those found in cleaning
products, smog, cigarette smoke and industrial chemicals); some not so obvious
(such as the invisible pesticides and herbicides found on unwashed fruits and vegetables,
and the invisible chemicals disguised as additives in pre-packaged foods).
And even though our body is constantly working to remove these toxic substances
from our system before they have a chance to do any harm, without healthy organs of
detoxification (including your liver, kidneys, small intestine, large intestine and lower
bowel), our internal processes of eliminating toxins may not work as well as nature
intended. Sub-optimum elimination means damaging toxins may spend a longer time in
the body.
How do toxic substances enter and leave the body?
A toxin’s journey
Step 1
Toxin entry – toxins enter your body either through the air you breathe (via your lungs),
the food you eat (via your digestive tract) or your skin (via the surfaces you touch).
Step 2
Toxin transportation – once absorbed, a toxin is transported via the bloodstream to the
liver.
Step 3
Toxin breakdown – on arrival at the liver, most toxins are processed by a myriad of
enzymes and antioxidants, and rendered non-toxic.
Step 4
Toxin removal – once rendered non-toxic by the liver, these previously toxic materials are
able to be safely removed from the body via the kidneys, (in the urine), the skin (through
your sweat) & the bowel (in your faecal matter).
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Giving your liver a break
Your diet goes a long way to dictating the health of your liver.
This means if you eat a lot of processed foods high in fat and sugar, or drink alcohol
regularly, or consume caffeine daily – over time your liver can become stressed, fatigued
or over-burdened. The most common signs of an overworked liver include indigestion
following a meal (especially if the meal is high in fat), poor skin condition (due to toxic
overload), digestive discomfort (including nausea, flatulence and foul odours from poorly
digested food matter fermenting in your digestive tract) and bad breath (also a sign
you are not digesting your food properly). Another nasty side effect when your liver is
overworked are the severe, long lasting hangovers you experience from over-indulging
(in alcohol, sugar laden foods, fatty foods or all of the above).
Detoxification programmes – are they necessary and how
do they work?
A healthy liver works to properly recognise, filter and remove toxins from the body. An
unhealthy or ‘sluggish’ liver on the other hand, combined with other poorly functioning
digestive organs, can slow the removal of toxins from the body. The more time toxic
compounds spend in your body (particularly in the digestive tract), the more likely they
are to cause harm over the long term. But, as luck would have it, the liver is the only
organ in the human body able to regenerate itself – meaning if you supply it with proper
nutrition and restrict its exposure to toxins, your body is able to regenerate new, healthy
cells to replace those destroyed by toxic overload.
By giving your liver a break from your usual routine and excluding toxic foods and
environmental toxins that would normally travel through the organ to be digested and
excreted by the body, you
re-charge the organ, allowing it to restore itself to good health. This can be further
enhanced if you add to your diet liver supporting foods and herbal medicines, some of
which work to encourage the development of new, healthy liver cells.
The aim of a well balanced detoxification programme is to give your body a break from
taxing nutrients (alcohol, caffeine, refined sugars, refined carbohydrates and processed
trans-fats) that can affect the function and health of the liver and digestive system, while
at the same time, using herbs and nutrients healing and restorative to the organs.
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Supporting natural processes of detoxification
In order to encourage the movement of toxins from your system during your detoxification
programme, a number of dietary changes, along with the consumption of liver and
digestive supporting herbs and nutrients, are recommended. These recommendations will
help rid your body of toxins, and also help to limit any side effects experienced as these
toxins make their way out of your body.
The following herbs and nutrients are recommended to support the liver in its removal of
toxins:
Milk Thistle (Silybum marianum)
This herb supports processes of detoxification in the body, and assists in the regeneration of
new, healthy liver cells.
B Vitamins
These vital nutrients are necessary for converting carbohydrates into energy. B vitamin
deficiencies are especially common in those with a diet high in sugar (often also high in
processed foods), caffeine and alcohol. Many B vitamins (including B1, B2 & B3) are key in
various enzyme-rich detoxification pathways in the liver.
Magnesium
This fundamental mineral supports the production of a key antioxidant known as
Glutathione, that works to support the liver in its removal of toxins from the body.
Herbs to support healthy digestion
The following herbs and nutrients are recommended to support healthy digestion:
Dandelion root (Taraxacum officinalis radix)
Known for its bitter character, dandelion root is often used as a caffeine free substitute for
coffee due to its similar taste and flavour. Due to its bitter nature, Dandelion root exerts a
cleansing effect on the liver, and also helps to support the health of the gall bladder.
Burdock (Arctium lappa)
Bitter in its taste, Burdock works to support healthy digestion by encouraging saliva and bile
flow, in order to ready the body for food. Traditionally linked to the stimulation
of bitter receptors found in the mouth, in modern times the use of this
herb has extended to its powdered, tabulated or encapsulated form
due to the discovery of bitter taste receptors in other areas of the
digestive tract. Taken during a detoxification, Burdock works to
ensure digestion is robust and strong.
Meadowsweet (Filipendula ulmara)
Used as a natural antacid, meadowsweet works to reduce the
symptoms of heartburn and indigestion in people who suffer
discomfort following a fatty or alcohol laden meal.
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The benefit of a healthy bowel
The health of your bowel is vital as it works to
support the removal of waste products from
your body. In order to perform this function, the
bowel relies on the correct balance of two key
nutrients – fibre and water. Without adequate
fibre, waste products are not able to make their
way through the bowel for elimination.
Adequate hydration is essential to support
the effective and timely elimination of waste
products. An imbalance of these nutrients may
slow the process of waste removal from the
body and, in some cases, result in constipation. During a
detox, restoring the health and elimination function of the bowel should be a major focus
to support the effective removal of toxins.
Nutrients & herbs to support a healthy bowel
The following herbs and nutrients are recommended to support your bowel during your
natural detoxification programme:
Flaxseed powder, pectin and psyllium husk powder are beneficial sources of soluble fibre.
Flaxseed and Psyllium work to ‘bulk’ the stool. Psyllium also helps to ‘brush’ clean the
walls of the intestines, acting as a broom for your digestive tract. Pectin is a soluble fibre
well known for soothing the gut, and is sourced from the skins of apples.
Aloe vera, inner leaf gel is used to soothe and protect the walls of the digestive tract.
Aloe vera works by forming a thin, gel like layer on the wall of the bowel to protect the
underlying tissue from damage. It supports a reduction in the irritation of bowel tissue, as
well as in helping already damaged bowel tissue to heal.
Marshmallow root (Althea officinalis) is a herb useful for inflammation and irritation of
the digestive tract. Its restorative action soothes the digestive tract to support healthy
elimination during the detoxification process.
Glutamine is a beneficial amino acid that works as a tissue healer to support the healing
of digestive tissues damaged by poor diets. Glutamine is used for healing a leaky gut
that in susceptible individuals can be caused by consuming aggravating foods, such as
dairy and wheat.
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Changing your diet during your detox
The following dietary changes are recommended to support your liver and bowel during
your natural detoxification programme:
Drink adequate water: without water (at least 2L of water a day), your body cannot
flush toxins through the liver for detoxification, nor properly remove toxins through the
skin, urine or stool. In fact, without adequate hydration, fibre is not able to do its job
of bulking the stool, and waste products may be left to linger in the bowel, causing
digestive discomfort and disrupting proper elimination.
Signs you are not drinking enough water include hard, difficult to pass stools,
constipation and dark yellow coloured urine.
Reduce caffeine intake: for many of us, the most difficult part of a detoxification
programme involves giving up our daily coffee/s. Even for the short-term, this can be
difficult as headaches, nausea, and withdrawals are often experienced on the first couple
of days of a detoxification. The best way to side-line these symptoms is by drinking
adequate water to prevent dehydration and supporting the liver with detox herbs such as
Milk thistle. Remember that tea and chocolate also contain caffeine, so these will need to
be limited or excluded.
Reduce alcohol intake: when you consume alcohol, your liver, kidneys and brain are
affected by the dehydration it causes, which often results in the cloudiness and headache
felt the next day. Adding insult to injury, alcohol also causes a deficiency in some key B
vitamins necessary for proper liver detox processes to occur. It is therefore essential you
replace both water and B vitamins not only during your detoxification process, but also
on your recovery days following a big night out.
Reduce salt intake: salt is hidden in many pre-packaged and processed foods, meaning
we often consume more than we think. Salt affects our level of hydration in the body
(and therefore our processes of elimination), particularly if you don’t hydrate with water
regularly, you drink too much dehydrating coffee and alcohol or, you have a diet low in
hydrating fruits and vegetables.
Reduce pre-packaged and processed foods: pre-packaged and processed foods often
contain added salts and sugars. These ingredients are combined with foods to preserve
their stability and flavour as they sit on the shelf. When it comes to detoxing though,
these foods can do more harm than good. The best rule of thumb when it comes
to choosing foods during your detox is if it comes in a packet, 9 times out of 10 you
probably should not be eating it.
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10 day cleansing programme – dietary plan
The following programme is recommended for use when undergoing a detox plan.
5 BREAKFAST CHOICES
Choose one of the below breakfasts
each day you are on the programme.
5 LUNCH CHOICES
Choose one of the below lunches each day
you are on the programme.
Breakfast 1
Lunch 1
Smashed avocado on toast
-Smashed avocado on gluten free toast
-A cupful of mixed strawberries, blueberries &
melon
Chicken with greens
-¼ free range chicken, greens (spinach, steamed
broccoli and snow peas)
- Lemon and olive oil for dressing
1 cup of herbal tea
1 cup of herbal tea
Breakfast 2
Lunch 2
Wholefood muesli
- Grated apple
- Gluten & fruit free muesli
- ¼ cup almonds
-¹/³ cup almond milk
Fish with salsa
- 1 tin salmon or tuna
-2 cups of mixed baby spinach, tomato and avocado
- Lemon juice and olive oil dressing
1 cup of herbal tea
1 cup of herbal tea
Breakfast 3
Lunch 3
Poached egg with greens
- A free range poached egg
- 1 cup baby spinach, avocado
-½ cup cooked quinoa/ brown rice mix
Apple, pear & walnut salad
-Apple, pear & walnut salad, with spinach leaves
- Lemon juice and olive oil dressing
-± ½ cup steamed chicken
- ± ½ cup almonds
1 cup of herbal tea
1 cup of herbal tea
Breakfast 4
Lunch 4
Baked beans from scratch
-Home-made baked beans* with gluten free toast
Healthy Caesar salad
-1 x poached egg with
-1½ cup spinach leaves, kale and avocado
-A handful of walnuts
1 cup of herbal tea
1 cup of herbal tea
Breakfast 5
Lunch 5
Egg omelette with greens
-Free range egg omelette with sautéed mushrooms
- 1 cup baby spinach, avocado
-½ cup cooked quinoa/ brown rice mix
Lentil pasta with greens
- Lentils with fresh tomato sauce*
- Gluten free pasta
-1 cup greens (spinach, steamed broccoli and snow
peas)
1 cup of herbal tea
1 cup of herbal tea
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Meals are interchangeable, and can be repeated throughout the week. Ingredients can be
substituted for any others on the ‘Foods to eat’ list on previous pages.
5 DINNER CHOICES
Choose one of the below dinners each day
you are on the programme.
5 SNACK AND SMOOTHIE CHOICES
Choose one to two of these as snacks
each day on the programme.
Dinner 1
Snack 1
Brown rice, chickpeas and veggies
- ½ cup of cooked brown rice
-½ cup cooked potato, pumpkin, with steamed greens
-½ cup chickpeas, sautéed with olive oil and flat-leafed
parsley
Banana & honey protein smoothie
- 30g pea & rice protein powder
- ½ frozen banana
- ¼ cup coconut yoghurt
- ½ tablespoon honey
- 200ml almond milk
Dinner 2
Snack 2
Stir-fry tofu with mixed veggies
- ½ cup (100g) tofu
- 1 cup with mixed vegetables
-Tamari, garlic, ginger and chilli to taste
- ½ cup brown rice
Crudités and homemade hummus
-Carrot and celery sticks
-¼ cup hummus*
Dinner 3
Snack 3
Salmon with greens
- Salmon steak
- 1 cup steamed green vegetables
- 1 cup of cooked gluten free pasta
- Olive oil and lemon juice to dress
Crackers and hummus
- 8 rice crackers with
- ¼ cup hummus*
Dinner 4
Snack 4
Lentil & brown rice salad
- 1 cup lentils and brown rice
-1½ cup baked sweet potato, pumpkin and steamed
green vegetables
- A squeeze of lemon
- 1 tbsp tahini
Yoghurt and nuts
-Coconut yoghurt with almonds
Dinner 5
Snack 5
Chicken with quinoa greens
-¼ free range chicken
-½ cup quinoa and mixed steamed green vegetables
Berry protein smoothie
-30g pea & rice protein powder
-½ frozen banana
-¼ cup frozen berries
- 200ml almond milk
*Please refer to recipe on page 18
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During detoxification choose dairy alternatives to give
your body a break from digesting dairy proteins.
Fried foods:
French fries, potato wedges
Other grains:
Limit corn
Foods to limit or avoid
High sugar fruits:
Dried fruits
Most gluten-containing grains:
Wheat, barley, rye and triticale
Foods to limit or avoid
Refined carbohydrates:
White flour
White rice
Sugar
Processed foods, such as soft drinks, cakes, biscuits,
lollies
Vegetable oils:
Cow dairy alternatives:
Almond milk, oat milk or soy milk
Coconut yoghurt
Goat milk, goat milk yoghurt or sheep milk yoghurt
Cow dairy:
All cow dairy for the course of your detoxification
Exclude cheese, milk, ice-cream, cream, sour cream,
yoghurt
Foods to limit or avoid
Meat and seafood:
Seafood, such as shellfish
Processed meats, such as ham, salami, bacon &
prosciutto
Foods to limit or avoid
High fibre, high nutrient vegetables:
Processed and poor quality oils:
Green leafy vegetables such as baby spinach, bokchoy
Canola (unless organic)
and kale
Mixed vegetable oils, such as Crisco.
Cruciferous vegetables, such as broccoli, cauliflower and
cabbage
Foods to eat
Easy to digest fruits:
Pears, apples, bananas, lemons, pawpaw
Berries, including blueberries & strawberries
Oranges, limes & lemons, in water & as a salad dressing
live oil
O
Foods to eat
Meat, fish and poultry
During detoxification, animal proteins support blood
Meat and fish:
sugar level balance. Easy to digest proteins are chosen,
Lean, organic, free range chicken & pork
to give the digestive system a break from more difficult to Oily fish, such as tuna & salmon
digest sources.
Lean, organic lamb & kangaroo
Foods to eat
Dairy and dairy alternatives
Fruit and vegetables
Generally speaking, fruits and vegetables function to
provide fibre, hydration and a range of vitamins to the
body. During detoxification, fibre and hydration are even
more important, to help clean and revitalise the digestive
system.
Foods to eat
Breads, grains and cereals
During detoxification, it is important to provide your body Complex, low/no gluten carbohydrates:
with slow burning, high fibre energy, and reduce foods
Brown rice, brown rice pasta Spelt bread & pasta
high in simple sugars.
Quinoa, including puffed Amaranth, puffed
Giving your digestive system a break from wheat & other
Millet, puffed or cooked Sprouted breads
Oats
gluten containing grains is also beneficial.
Natural sweeteners:
Stevia
A little honey or rice bran syrup
Nutritional recommendations during detoxification
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Beverages
During detoxification, proper hydration is
one of the best ways to support the health of
your liver and encourage healthy elimination
of waste products through your kidneys and
bowels. Choose natural, sugar free, caffeine free
alternatives alongside plenty of water to increase
your chance of a healthy and happy detox.
Sauces, spices and condiments
Herbs and spices add flavour to foods, often
without the extra salt and sugar found in many
condiments. Fermented foods are a great
addition to your diet during detoxification, as
they provide beneficial pre-biotics to the gut.
Herbal teas:
For detoxification, choose milk thistle (Silybum marianum),
nettle (Urtica dioica).
To calm your digestive system, choose ginger (Zingiberis officinale),
peppermint (Mentha piperita), chamomille (Matricaria recutita)
For antioxidant support, choose green tea (Camelia sinensis)
Freshly extracted fruit & vegetable juices:
Choose green vegetables, including kale, celery, cabbage, parsley
Also include carrots, beetroot and ginger
Pineapples, green apples, lemons and oranges are also able to be
used in small amounts
Liquids to drink
Filtered water:
Include naturally sparkling mineral water
Add some lemon, orange or lime juice to your water jug; alternately,
add a handful of washed berries, for a sweeter flavour.
Condiments:
Naturally fermented alternatives such as tamari, miso, and sauerkraut
Seeds:
Sunflower seeds, pumpkin seeds, flaxseeds, chia seeds
Foods to eat
Herbs and spices:
Spices such as black pepper, ginger, cinnamon
Fresh herbs, such as basil, coriander, thyme, oregano, chilli, garlic
Legumes:
Lentils, chickpeas (whole or as hummus)
Beans, such as kidney beans, butter beans, black beans, borlotti
beans, cannelloni beans
Consider soy, as tofu or tempeh
Foods to eat
Nuts, seeds and legumes
During detoxification, nutrient dense nuts, seeds Nuts:
and legumes provide healthy fats, plant fibre,
Unsalted almonds, walnuts and brazil nuts
slow burning complex carbohydrates and easy to
Almond milk, as a dairy alternative
digest proteins.
Nut butters, choose almond, brazil nut, cashew
Pre-packaged fruit juices:
Such as those found in the refrigerated area of
your supermarket or corner store
Diet soft drinks:
Containing aspartame, phenylalanine
Sugary drinks:
Soft drinks, such as cola and lemonade
Pre-packaged fruit juices
Condiments:
Soy sauce
Tomato sauce, bbq sauce
Any condiment containing sugar, salt or fruit as
main ingredients
Liquids to avoid
Coffee & tea:
Exclude all café and instant coffees
Exclude all caffeinated teas, including English
breakfast, Earl Grey
Foods to limit or avoid
Salt:
Table salt
Adding salt as you cook
Foods to limit or avoid
Nuts:
Limit peanuts and macadamia nuts
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Date: ___/___/___
Day 2
Date: ___/___/___
Day 3
Date: ___/___/___
Day 4
Date: ___/___/___
Day 5
Breakfast:
Breakfast:
Breakfast:
Breakfast:
Lunch:
Lunch:
Lunch:
Lunch:
Dinner:
Dinner:
Dinner:
Dinner:
Snack:
Snack:
Snack:
Snack:
Snack:
Snack:
Snack:
Snack:
Snack:
Snack:
Snacks, juices and smoothies are to be consumed mid-morning, mid-afternoon or late afternoon, to keep you satisfied until your next meal.
Maximum 2 per day.
Before bed: Herbal supplements to support bowel health
Dinner:
Before dinner: A glass of warm, filtered water with the juice of half a lemon. Any vitamin or herbal supplements to support detoxification process.
Lunch:
Before lunch: A glass of warm, filtered water with the juice of half a lemon. Any vitamin or herbal supplements to support detoxification process.
Breakfast:
Before breakfast: A glass of warm, filtered water with the juice of half a lemon. Any vitamin or herbal supplements to support detoxification
process.
Date: ___/___/___
Day 1
Dietary plan template
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Date: ___/___/___
Day 7
Date: ___/___/___
Day 8
Date: ___/___/___
Day 9
Date: ___/___/___
Day 10
Breakfast:
Breakfast:
Breakfast:
Breakfast:
Lunch:
Lunch:
Lunch:
Lunch:
Dinner:
Dinner:
Dinner:
Dinner:
Snack:
Snack:
Snack:
Snack:
Snack:
Snack:
Snack:
Snack:
Snack:
Snack:
Snacks, juices and smoothies are to be consumed mid-morning, mid-afternoon or late afternoon, to keep you satisfied until your next meal.
Maximum 2 per day.
Before bed: Herbal supplements to support bowel health
Dinner:
Before dinner: A glass of warm, filtered water with the juice of half a lemon. Any vitamin or herbal supplements to support detoxification process.
Lunch:
Before lunch: A glass of warm, filtered water with the juice of half a lemon. Any vitamin or herbal supplements to support detoxification process.
Breakfast:
Before breakfast: A glass of warm, filtered water with the juice of half a lemon. Any vitamin or herbal supplements to support detoxification
process.
Date: ___/___/___
Day 6
Handy recipes
Baked beans
serves 6
Ingredients
500g dried beans, cannellini or haricot
2 red onions, peeled & chopped
4 sticks celery, chopped
2 carrots, chopped
2 x 400g canned tomatoes, chopped
2 tbsp rapadura or dried cane sugar
1 tbsp tamari
1 tsp English or Wholegrain mustard
1 tbsp paprika
2 sprigs rosemary
1 pinch sea salt
1 pinch black pepper
2½ cups water
Instructions
Prepare ingredients. Place ingredients in an ovenproof casserole dish with lid and season.
Stir to combine and cover tightly. Turn your oven on to 140°C and bake overnight for
approximately 7-8 hours. Beans should be soft and the sauce should have thickened.
Add more water if desired and stir well.
Hummus
Serves 6 (¼ cup serves)
Ingredients
1 can chickpeas
2 tbsp tahini
Juice of one lemon
2 tsp garlic powder (or to taste)
Paprika and olive oil (for serving)
Salt and pepper (to taste)
Directions
Drain chickpeas. Add to food processor with
other ingredients. Blend until smooth. Store in a
glass jar in the refrigerator for up to one week.
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Hints and tips
Start with a clean slate
By removing any tempting treats from your office desk and home pantry the week prior
to your detox, you give yourself a better chance of resisting temptation and maintaining
your willpower to stick with your healthy detox programme. Couple your pantry clean out
with a visit to your local health food store and farmers market, and you are well on your
way to a successful (and easier) detox experience. Don’t forget to ask your significant
others and friends to keep the treats away from you for the 10 days of your detox... or
better yet, join you!
Start on the weekend
For some people, the first few days on a detox programme can be the hardest. As you
rebound from the caffeine, sugar or other foods you eat on a daily basis, you may have
lower energy than usual as well as an increased need to use the bathroom on those first
few days. But don’t be alarmed, every detox diet starts this way, but within a few days
(and with plenty of hydration and healthy food) you will be feeling much better.
Work your way there
If you want to lessen the impact of going cold turkey, reduce your coffee and/or alcohol
consumption over time, the week before your detox begins. So, if you normally have four
coffees a day, step down to three for a few days, then two, then one. For added benefits,
as you drop your coffee, increase your water.
NL290
Food is mostly habitual
Human beings are habitual by nature. And believe it or not, many of us eat the foods we
eat due to the habits built in childhood, rather than how we feel. Many find that a detox
is the first time they start to notice how what they are eating affects their body. Take
note, and build these positive experiences back into your normal diet when your detox is
done.
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