30 Day Detox Week 3 - Reduce or Eliminate
Dietary Changes - Educate then Eliminate
This is the week where you really want to be eliminating alcohol and caffeine for the full 7 days.
Video Resources
Caffeine, Sugar, Alcohol, Wheat and Dairy
Notice your attachment to these things this week. As you eliminate them, notice that you have a more accurate gauge of your energy level, so you can pace and take care of yourself accordingly, rather than wait until you reach the end of your reserves and find yourself completely tapped out or sick.
Now, this coffee lover knows that caffeine masks your energy levels and your hunger, leaving you starving later to which you end up gorging and feeling bloated and full. This cycle makes it difficult to eat small meals frequently as suggested through this program. This week, try your life without caffeine and sugar full stop, difficult as it may be. Consider it a practice of Satya, or truth, which is the second Yama in the Eight Limbs of Yoga. Use this truthfulness to see the reality of what your body is asking for and sit with that recognition to uncover your inner radiance.
Carbohydrates
To most of us, carbohydrates are a confusing category of food that we tend to have a love-hate relationship with. Chemically carbs are different forms of simple sugars linked together. Foods in this category include sweets, bread and even vegetables and fruit. Not all carbs are created equal, however, and the body processes different carbs very differently.
Let's clear up the confusion and look at the role carbs play in our detoxification program.
We need a certain amount of carbohydrates in our diet. The body requires it to feed the brain! However, any carbs that aren't used by the body eventually get stored as fat. There is more to it than that, and I am no expert, but this gives you a very brief run-down. Carbs wreak havoc on the hormone insulin and in turn our blood sugars. The worst part is when our insulin levels are high that prevents the body from releasing any stored fat and drives your body to use more carbs and less fat, as fuel. And so what happens? CRAVINGS! The body wants more carbs!
To stop this cycle we have to moderate the insulin response by limiting - ideally, eliminating - the intake of refined sugars and grains.
Here are some side effects of a prolonged high carbohydrate diet
Fatigue
Brain fogginess, or trouble concentrating
Low blood sugar
Bloating
Sleepiness
Increased fat storage and weight
Increased blood pressure
Depression
Whole Carbohydrates
Whole carbs are unprocessed and contain the fibre found naturally in the food, while refined carbs have been processed and had the natural fibre stripped out.
Examples of whole carbs include vegetables, whole fruit, legumes, potatoes and whole grains. These foods are generally healthy.
It makes no sense to demonise all carbohydrate-containing foods because of the health effects of their processed counterparts.
Whole food sources of carbohydrates are loaded with nutrients and fibre and don't cause the same spikes and dips in blood sugar levels.
Hundreds of studies on high-fibre carbohydrates, including vegetables, fruits, legumes and whole grains show that eating them is linked to improved metabolic health and a lower risk of disease.
So, be mindful of the number of carbs you eat, and when you do get them from un-processed foods such as the ones above.
If you are really struggling to move away from highly processed foods and are needing some support to create some new healthy habits I'd recommend talking to a holistic focussed nutritionist like my friend Rosie James here in Nelson. She'll do in-person consults and also via zoom if you're out of town.
Kombucha, Exercise, Skin Therapies, Adaptogenic Herbs, Acupuncture and Massage
Kombucha
1 glass per day for gut health and a refreshing drink
Exercise
Set some goals this week around exercise. Choose things that challenge you but activities that you enjoy. If you love to walk, maybe try heading up a hill, the view at the top will be worth it! Schedule your exercise into your calendar and make it a priority.
Also, find some time to SWEAT this week! If somewhere local to you has a sauna, treat yourself to that, or maybe try a hot yoga class. Sweating is great for the detoxification process so at this point in our detox it would be great to get your sweat on a few times this week.
Skin
The skin is the largest organ in our body so it's really important to look at ways to detoxify it, and there are many!
Hydrotherapy. After you shower, turn down the temperature as low as you can tolerate (eventually you'll be able to completely turn down the hot water). Cover every inch of your body with cool water, including the soles of your feet. Focus the cold stream on any achy areas. Then alternate hot and cold, finishing with a little cool. Try doing cold for 30 seconds and hot for around a minute, just enough for your body to adapt to each temperature. Repeat 1-3 times, then dry yourself, rubbing briskly. This therapy helps strengthen and normalise the nervous, circulatory, endocrine (hormonal), musculoskeletal, and immune systems, and is excellent for helping the body cope with stress.
Salt Body Scrub. Run a bath and get some Epsom salts. stand in the bath and rub the salts quite firmly all over your body, then slip in and soak in the salts.
Seaweed Detox Bath. For a powerful detoxifying bath, use mineral-rich seaweed and Epsom salt. Sea salt is purifying and baking soda softens the skin for a smooth feel. Here's the recipe:
*1 cup Epsom salt
*1/2 cup dried kelp or dulse
*1/2 cup sea salt
*1 cup baking soda
Grind the seaweed into a powder by hand or in a blender. Add the entire mix to your warm or hot bath. Soak for 20 minutes and rinse with cold water
Dry Skin Brushing. This technique helps get rid of toxins and dead cells. It also helps with blood and lymphatic circulation as well as cellulite. It does require a special dry skin brush that you can buy at your local pharmacy or health store. Starting at the feet use circular strokes to brush back to the heart, do the whole body except the face, genitals and any areas with acne, eczema, psoriasis or cuts.
Myofascial Release
Check out my blog in the member’s section on myofascial release for the neck and upper back or go to the Facebook member’s group for a couple of guided classes
Adaptogenic Herbs
Adaptogenic herbs, also referred to as “adaptogens,” are defined as agents that support the body’s ability to accommodate varying physical and emotional stresses. How many times can you think of a point in your life where you could use that? (for example, stress at work, family stress, and physical stress on your body.) Is this something that could really be out there, easily accessible to us all?
Currently, people use caffeine for this same effect. People drink multiple cups of coffee each day to give them a lift when they get tired. Some people drink soda. However, these choices tend to end with a crash. Adaptogens are herbs that have been used for thousands of years in both Chinese medicine and Ayurvedic medicine where they are the basis of preventative approaches. These herbs are used to support one’s energy and better handle stress.
Adaptogens were at one time and still are by some, called tonics. Although tonics have a general effect on the entire body, they also have specific effects on certain systems as well. For example, there are heart tonics, nervine tonics, digestive tonics, and tonics for the glandular system.
Adaptogens may be considered regulators and they support the stress response system. In doing so, they help to modify and regulate hormone production and flow.
Examples of adaptogens are included below, as well as a direct link on each herb's name to an aligning product on our local wellness specialist Hannah's website A Nourishing Notion, who I spoke with in last week's overview:
Astragalus - One of the great tonic herbs of Traditional Chinese Medicine, astragalus has been used to cultivate a robust circulatory system, enhance surface and deep immunity, tone the liver, support Spleen Qi and boost vitality.
Ashwagandha - For more than six thousand years Ashwagandha (an Ayurvedic Rasayana) has been treasured for its ability to revitalise and rejuvenate. It helps down-regulate the body’s stress response, promote restorative sleep, calm the mind and support healthy ageing. Especially helpful for those suffering from chronic illness, overwork, lack of sleep and nervous exhaustion.
Rhodiola - Rhodiola Rosea, called Rhodiola, and known as "golden root" or "arctic root" in the mountainous parts of Europe and Asia, has long been employed in Eurasian traditional medicine as a natural tonic, referred to as an "adaptogen." Rhodiola is used to promote good health, strength, endurance and physical and mental performance.
Schizandra - This ‘beauty berry’ of the Orient was used by ancient Chinese royalty to preserve youthfulness, enhance physical radiance, boost sexual desire and as a potent reproductive tonic. This nourishing adaptogenic herb also helps balance the nervous system, improve brain function, elevate immunity & support all five major organs.
Reishi - The ‘mushroom of immortality’. Modern herbalists love reishi for its powerful adaptogenic qualities. Reishi is used to support the immune system, relieve stress, strengthen the spirit, calm the mind and promote peaceful sleep. A great source of unique minerals for beauty and health.
I highly recommend Superfeast adaptogenic herbal products. get yours from A Nourishing Notion. Hannah will help guide you towards what combination you need. I use them daily!