30 Day Detox Week 1 - Let's Begin!
Video Resources
Decreasing caffeine, eliminating alcohol and limiting sugar – are very important parts of detoxification. Long term, caffeine depletes the liver, kidneys and adrenals, to name a few. Caffeine also masks our true energy levels and the ability to gauge what our body really needs. Alcohol interferes with the function of the liver, the most important organ for cleaning toxins from the body. Sugar is bad for your health in numerous ways, as many studies have proven.
Caffeine
Caffeine is a powerful stimulant that, even in small doses, blocks neurotransmitters for sleep and throws off the body's natural circadian rhythm. Those who have problems sleeping should eliminate caffeine. Furthermore, caffeine excites the adrenals that regulate stress, which is already overused and overstimulated given our hectic lifestyles.
It's more than just its effect on the nervous system that targets caffeine for elimination from your diet. Coffee interferes with your cells' ability to use water and it quickly depletes the calcium and magnesium stores your body needs for bone health and for muscle contraction and relaxation. Coffee has been shown to raise cholesterol, impair insulin control, damage blood vessels, and increase risks of heart disease, rheumatoid arthritis, stroke and miscarriage.
If and when you do drink coffee this month, find out where the beans are grown, and drink organically grown beans to protect the health of the people working in the coffee fields, and minimise their toxic exposure to any pesticides as well as your own.
Don't get me wrong - I LOVE coffee.
I have 1 good strong black coffee every day and on those long teaching days, a second one often sneaks in too. So this is always the tough one for me but what I've discovered, is that it is as much about the ritual and the experience as it is about the coffee itself. Calling into your local, sitting down with your partner or a friend, a hot drink on the cooler mornings... We can still have these rituals, just swap the coffee out for something else. I have recently re-discovered Heke Herbals, a Nelson business run by Emma Heke that makes the most beautiful, ethical teas. Check out her website and order yourself 2 or 3 teas to get you through the month. I promise you once you try them you won't go back to supermarket teas! I've got 'liver love' (a great alternative to our lemon drink if you can't have lemon or acidic things in your diet) and 'immuni-tea' which are both beautiful. She also makes custom blends which might be useful in week two! I make a pot in the morning and throughout the day pour it into my favourite mug or takeaway cup and top it up with hot water. This great way to get your hydration up too, which is key to keeping any caffeine withdrawal symptoms at bay.
WEEK ONE – REDUCING YOUR CAFFEINE INTAKE
This outline to decrease intake works for any substance that you consume on a regular basis. Most people can avoid withdrawal side effects by following this tapering off program; however, if you're a heavy consumer you may still experience side effects - headaches being the most common - that should pass within a couple of days.
Alcohol
Alcohol - the elimination of it - is another very important part of week one detoxification. In order to be metabolised and removed from the body, alcohol and caffeine must go through the liver. Because of their priority in the liver, these products block and slow down the liver's detoxification mechanism. So it's incredibly important to eliminate alcohol during a detox!
Alcohol is also disruptive to sleep cycles and is a hidden source of unnecessary calories and sugars.
Sugar
Sugar is a substance that must be decreased, for the wellness of the immune system, digestion and cellular health and to normalise blood sugar and metabolism. This week you will cut out refined and artificial sweeteners - white sugar, high-fructose corn syrup, aspartame and so on - as much as possible.
Sugar is hidden everywhere, and it really adds up when you consider there are 17 teaspoons of sugar in one can of coke! Start checking labels so you know exactly what you're eating. Here are some hidden (and not so hidden) sources of sugar:
Salad dressings
Sauces (be aware of this when you're eating out as most restaurants use lots of oils, salt and sugar). Ask for no sauce or sauce on the side.
Condiments (anything in a can or a jar)
Bread and pastries
Rice, soy and nut milks. I tend to buy organic coconut milk or cream in a can and use that sparingly/add water.
Juices, Powerade, coffee drinks
Most prepared/packaged food
Eliminating sugar can cause dizziness, confusion, headaches and generally you feel miserable. That's because our insulin levels need to recalibrate. If you eat protein or fibre every couple of hours for the first few days of your transition, you can help stabilise the blood sugar to counteract this.
There is so much information out there on refined sugar and why you should avoid it, let me know if you'd like some links to more information.
To help satisfy your sweet tooth, go and see Paula and Sam at Sweet Not Sugar in Montgomery Carpark, Nelson or check them out online for deliveries if you're not in Nelson. They have a beautiful selection of sugar-free goodies!
If you're needing guidance on the diet side of things I would highly recommend you get in touch with Rosie James, one of our beautiful members who is a Personal Trainer and Nutritionist (amongst many things) and can do in person and zoom consultations.
Please don't hesitate to contact me if you have any questions or need some extra support on something more specific than the generalised information above. x
Set yourself up for success for the week ahead by loading your kitchen up with healthy unprocessed foods. Get organised and do some food prep on Sunday.
So, here's your week 1 grocery list. It's not big so please get on board with these two daily rituals in week one, and try keep it up throughout the 30 days.
- 4 lemons
- Apple cider vinegar (organic, unrefined)
- Cayenne pepper/powder
- Fish oil or cod liver oil from Nordic Naturals or Be Pure by Ben Warren/hemp oil as a plant-based alternative
- lots of fresh produce, whole grains, and lean proteins to inspire you to eat healthily!
Lemon Juice Beverage
Drinking a beverage with lemon first thing in the morning – at least 30 minutes before breakfast – stimulates digestion and elimination. Follow it with a large glass of room temperature water. A quicker version is to drink lemon juice and apple cider vinegar (ACV) shot followed by a large glass of water. (Insert cringe face!)
Lemon Drink
……………………….
Juice of half a lemon or lime
1 Tbls of ACV
1 tsp of raw honey
Pinch of cayenne pepper
A small cup of warm water
(Drink through a straw to save your teeth!)
I make mine first thing in the morning before I start my 6 am class or pre-recording. I often drink two thirds and top it up with hot water after my class just to boost my hydration levels. Sometimes I add a Planet Organic Tumeric tea bag (available from New World, your local organic store, or online) to the above ingredients too!
Fish Oil Supplement
During Week One you also start taking a fish oil* supplement to help boost levels of omega-3 fatty acids. It’s really important to purchase a good quality product that has been tested for heavy metals like Nordic Naturals or Be Pure by Ben Warren, either available from Health 2000 or online. These are pricey options so if you're on a budget, go and chat to your local health shop for the best product in your price range.
*If you are plant-based a hemp oil substitute would be great.
Fish oil is sorely lacking in most people’s diets
And is good for:
High blood pressure
High cholesterol
Dry skin
It can: Lower pain and inflammation
Improve memory and concentration
Decrease depression symptoms
Reduce breast, colon and prostate cancer risk
Minimize ADD/ADHD symptoms to name a few
I'll be sharing some more information about why omega3's are so good for your health during the month.