30 Day Detox Week 2 - Limiting Wheat and Dairy
In Week 2, we will be limiting wheat and dairy from our diets as well as continuing to decrease your intake of sugar, alcohol and caffeine to little or none. Here's why:
Keep your daily habits up from week one and follow the week 2 guidance to take your detox to the next stage.
Video Resources
‘LOVE YOUR LIVER’ CHAT WITH HANNAH SHAW
Wheat
Studies show that most people consume an enormous amount of wheat on a daily basis which is why it is one of the most commonly acquired food sensitivities (along with dairy, corn and soy), our bodies simply aren't designed to process large amounts of wheat. Research has also shown that wheat can often inhibit the normal functioning of the thyroid.
Try to vary your grains by eating amaranth, quinoa, millet, oats (oats still have a gluten component so notice how you feel after consuming), buckwheat or brown rice. The more you vary your food, the larger the variety of nutrients you ingest. All of these grains are readily available in your local organic stores, bulk buy stores. In Nelson, I love to support the Organic Co-op and The Pantry Door in Stoke.
Quinoa
Quinoa is an alkaline food that is rich in amino acids and supplies a complete protein. Amongst other things, amino acids are essential for tissue growth and repair. This high protein grain also contains many minerals and B vitamins. Those with blood sugar issues should be careful with rice as it can spike the blood sugar due to its high glycemic index. Moderation is key.
I love to cook quinoa separately and toss a small amount through beautifully cooked greens (think kale, broccoli, bok choy...) and top with some avocado, hemp seed oil, lemon juice, salt and pepper and some nuts and seeds. This way the greens are still king and the quinoa is just a superfood sprinkle through it. This is a great option if you are limiting carbs too.
Dairy
In Chinese medicine, dairy is a mucus-forming food that, in excess, can clog your system, so consume it in moderation. This may be a hard rule to swallow, especially for women who regard dairy as their main source of calcium that strengthens bones and thus helps with Osteoporosis and other diseases. However, research has found that high bioavailable sources of calcium come from dark green leafy vegetables (kale, silverbeet, collard greens), nuts, seeds and whole grains. Plants for the win!
THIS WEEK
You’ll need to do the following, every day, all week long
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Drink tea or use a tincture (Do this instead of the lemon drink)
More info below.
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Decrease dairy and wheat, and consume little or no sugar, alcohol and caffeine.
If you haven't already, read above for more information around why we need to limit these to truly detoxify.
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Continue taking a fish oil supplement or plant-based alternative.
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Continue your daily yoga practice.
Your week 2 yoga practice is linked at the top of the page along with a 'liver chat' with wellness guru Hannah Shaw from A Nourishing Notion
(Find Hannah on Instagram for fun and informative posts and daily inspiration)
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Set some goals for this week around yoga, physical activity, your diet, consumption etc.
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Shopping List
Tea / Tincture
Greens supplement: 'Good green stuff' or something similar to ramp up your greens intake and get all the goodness from what they offer!
Ingredients for homemade nut 'mylk'. If you consume milk regularly try making your own dairy free alternative. If you drink milk by the glass just try to swap that for water or herbal tea but for smoothies and breakfasts etc, try a nut mylk. Store-bought varieties are full of additives and have an incredibly low content of nuts. The recipe is simple, just choose raw almonds, cashews or hazelnuts and soak them in twice as much water, overnight if possible. Drain the water then add in the same amount of freshwater and blend. You could add a little bit of vanilla bean and a pinch of salt.
Extra lemons for a homemade lemonade sweetened with liquid stevia or similar.
Or make some kombucha! If you're like me and time-poor, get some from Kombucha Bros.
Supplements: Now would be a really good time to chat with a professional about supplements specific for you, a) to support the detoxification process and b) to help with any other issues you're faced with (sleep, stress, bloating, painful joints, hormones etc.) I went to my naturopath Susan Waters on Wednesday and got what I needed, I highly recommend it as if you're just buying off the shelf it might not be right for you and end up being a waste of money
Tea and Tinctures
Take some time this weekend to choose a tea or tincture to aid in your detox. Whether you choose a tea or a tincture I recommend 1-3 of the following herbs for your detox.
Herbal Tincture
If you have a local herbal dispensary (in Nelson we have one at Bodywise), you can get them to make up a blend with your choice of herbs.
To make life simpler, you could buy a pre-made liver tincture such as Harker Herbals, Nature’s Answer or Nature’s Sunshine, all readily available at your local Health 2000 Store #supportlocal. If you are out of NZ your health store will be able to recommend a similar product. Take 1-2 droppers of your tincture 3x a day around 30 minutes before meals. If you don’t like the taste add the drops to a little warm water, otherwise just mix it with a shot of water and drink a large glass of water afterwards. Or follow your herbalist’s directions.
Here are some herbs to choose from:
Dandelion
Burdock
Pau D’Arco
Milk Thistle
Nettles
Yellow Dock
Oregon Grape Root
Have a look online at these herbs and their superpowers to see which resonates for you. Here is a blogpost that covers most of the herbs that I mentioned plus some but feel free to do your own research, especially if you have specific health concerns. For example, if you are prone to constipation then dandelion is great, if you have eczema or joint issues then nettles are your friend…
Tea
There is something beautiful about the ritual of making a pot of tea and taking the time to let it brew, especially when using organic, handmade, loved upon herbs. The benefit of drinking tea is the process of making it and sealing your intention as you make it. Taking tea also forces you to drink some extra liquids, which also helps in the detox process.
There are some beautiful teas out there. I strongly encourage you to purchase an organic tea from a small producer (not one from the supermarket!) The herbs will be fresh and lovingly prepared, and I guarantee you’ll notice the difference in flavour and quality. If you’re in NZ head onto Heke Herbals website and take your pick! I went on and purchased the Liver Love blend and I LOVE it. There is also a detox blend, and an amazing sleep tea (it knocked everyone at our recent retreat into a sleepy state for sure!), and immunity blend, and so much more. Other favourites are Organic India Tulsi Teas and Pukka Herbal Teas.