3 Day Whole Body Reset
If you do these things I am about to list for 3 days you will feel better, kill cravings and be at a good place to start fresh with good eating habits. Think of it like a clean slate. The recommendations I'm about to list will nourish your gut and detox your whole body. It may seem like a lot or restrictive, but remember this is just a 3 day plan to sort of power wash your insides! This is great for that 1 slice of pizza turned entire week of crap eating or to bounce back after a vacation. I've been there- a weekend away from home and come Monday you feel like crap but don't even know where to begin to get yourself back on track because you wake up with the worst "hunger" pains of your life. Unfortunately, it's not hunger friends, it's cravings!
Please remember that I am not a doctor or a registered dietitian, and I'm not here to dole out advice, this is just what works for me. First I will list why you can do and how you can supplement to aid detox and healing, then I will list exactly what to include in your diet. There will also be a summary at the bottom.
1. Drink water
2. Lemon
3. Strain, jar and drink fresh for up to 2 weeks or freeze.
Drink at least half your body weight in ounces of pure or infused water. So, if you weigh 120lbs, drink a minimum of 60ounces of water a day. I drink my entire body weight a day when I'm feeling lousy or trying to detox. I use quart sized mason jars to drink out of and refill it all day long. 1 quart = 32 ounces and I drink about 4 in a day and that is a little more than what I weigh.
2. Lemon
Drink the juice of at least one lemon, but preferably more like 3, a day. I infuse my water every day and my favorite detox water infusion is the juice of 1 lemon, 1/2 a sliced cucumber and a handful of fresh mint leaves in a 1 quart mason jar. It's so refreshing and makes you drink more. Lemon is great for digestion and provides bioavailable vitamin C.
3. Apple Cider Vinegar
Start and end each day with 1 tbsp ACV in a glass of warm lemon water. This is great for digestion and has endless health benefits. ACV is great for detox and can help balance your entire inner body.
4. Bone broth
Bone broth is literally medicine and one of the most healing foods you can possibly ingest. Make some. Don't be intimidated. It's so simple. Try to drink a quart a day, but drink 8oz at minimum. Here's how to make it:
Simple Chicken Bone Broth
Save your organic pastured chicken bones in the freezer whenever you cook chicken. When you have about an entire carcass or the equivalent in bones, you are ready to dart a batch. Necks and backs are great for broth always include them!
Ingredients:
- Bones of a whole chicken
- Veggie scraps- this is just to taste so you don't even need to do this step but here are the perfect things to add- 1 onion, a head of garlic, 3 bay leaves, 3 celery stalks, 3 carrots
- Enough filtered water to cover chicken bones
- 1 tbsp apple cider vinegar or lemon juice. This acid is necessary to extract the minerals from the bone so don't skip this! You can use any vinegar.
Directions:
1. Place all bones, veggies and apple cider vinegar in a stock pot and cover with filtered water.
2. Bring to boil. Reduce heat to simmer on very low. The kind of simmer where you see a bubble every couple minutes. Simmer for 6-24 hours, the longer the better. If your water evaporates, add more throughout the process.
3. Strain, jar and drink fresh for up to 2 weeks or freeze.
Tips:
You can also use a slow cooker.
Do not add salt to the broth until you consume it, it will interfere with mineral extraction.
You don't have to clean your bones, just throw them in with skin and meat hanging off, its fine.
Don't use commercial chicken, ever.
Save veggie scraps throughout the week- onion ends, carrot ends, etc are all great for broth!
5. Garlic
Add it to everything. Roast a head and add it to mashed cauliflower or homemade mayo. Add a few cloves of sliced garlic to your sautée pan. Pop it raw in "pill" form (cut a clove into 4 pieces and swallow whole) if you can't find a way to incorporate it. Garlic is great for your immune system and has many health promoting benefits.
6. Vitamin D
Most people have no idea how important this vitamin is! It regulates everything in the body and is especially important in times of stress on the body. If me or my kids are beginning to get the slightest bit "off", I always supplement our D. I even double our D during times if illness. I follow these recommendations http://drtenpenny.com/vitamin-d-and-you/ and supplement especially in the winter months, but also in the summer if I am detoxing or feeling crappy. As a nursing mother I supplement about 8000IU as recommended by my chiropractor and I use this brand http://www.amazon.com/Carlson-Laboratories-Super-4000IU-Supplement/dp/B0090QNC8M/ref=sr_1_2?s=hpc&ie=UTF8&qid=1402931230&sr=1-2&keywords=carlson+vit+d+drops+amazon
Guidelines for Vitamin D supplementation
in healthy persons
| Age |
Ideal Range**
|
Normal Daily Dose
|
| Birth to 6 months |
>40ng/mL^
|
400IU/day
|
| 6 months to 5year |
>50ng/mL^
|
1,000*IU per each 20lbs/day
|
| 5 year to 12 year | >60ng/mL |
3-4000 IU/day
|
| 12 year to adult | >60ng/mL |
5000 IU/day
|
| Pregnant |
>60nm/mL
|
6,000 IU/day
|
| Dark skinned adults |
>60ng/mL
|
5-6,000 IU/day
|
7. Omega 3 fatty acids
Supplement with high quality cod liver oil like green pastures fermented CLO http://www.greenpasture.org/public/Home/index.cfm or eat wild fish. Wild salmon is the best whole food source.
8. No eating after dinner.
After you've had your last meal, do not eat again. Try to eat your last meal by 7pm.
9. Be asleep by 10pm.
This is so important. The most important, deepest and most regenerative sleep goes on between 10pm and 2am. Sleeping during these hours will leave you feeling more rested. This is especially important during detox.
What to eat:
- High quality protein
Pastured eggs
Pastured organic unprocessed meats
Wild unprocessed fish
- Veggies
Eat them! Preferably organic, local and seasonal.
Sweet potato and squash are fine to include. Beets, greens (spinach, kale, dandelion, collards, watercress are all excellent), artichoke, asparagus, broccoli and cabbage are some of my favorite detoxifying vegetables.
- An avocado a day
Avocado is a great source of healthy fat, antioxidants and nutrients. It will help with satiety, promotes blood sugar regulation and is an anti-inflammatory whole food. If you really don't like it plain, try making guacamole or adding some spices to liven it up.
- Probiotic Foods
Include them at every meal. Naturally fermented veggies- if you don't want to make them, buy them. I love Bubbies brand pickles and sauerkraut. Your local health food store should carry some kind of fermented veggies- cabbage, beets, kimchee, sauerkraut and pickles are all pretty easily accessible. Shoot for at least 2 tbsp of fermented veggies per meal. Another way to incorporate is adding 1 tsp of the juice of a fermented veggie to your bone broth. Just be sure not to add it to piping hot broth, add it after broth has cooled to maintain the integrity of the bacteria. Kombucha is also a great option.
- Fat
Include these fats in your daily diet
Ghee
Coconut oil
Avocado oil
Pastured animal fats for cooking
Evoo (uncooked, always)
- Other great detoxifying foods, spices and herbs
Turmeric
Ginger
Cilantro
Cayenne
Rosemary
Oregano
Cumin
- What to Avoid:
Sugar- natural or not avoid ALL
Dairy
Grains
Soy
Processed Foods including meats, sweet potato chips, anything bagged/packaged or processed
Alcohol
Legumes
White potatoes
Nuts/seeds- yes, they are paleo and whole30 but they can also be inflammatory, avoid while detoxing. Avoid milks, nut butters, bars, ALL forms.
Fruits- yes, they are paleo and whole30 and the sugar is natural but avoid for these 3 days of detox
Caffeine/Coffee- limit to 1 a day or avoid entirely
Summary
- Drink at least half your body weight in ounces of water each day
- Add the juice of 1-3 whole lemons to your water each day
- Drink 8 oz- 1 quart of bone broth each day
- Begin and end your day with 1 tbsp ACV in 1 cup warm water
- Eat garlic each day- at least 3 cooked cloves or 1 clove raw
- Take vitamin D
- Take fish oil
- No eating after dinner
- Go to sleep by 10pm
- What to eat:
High quality protein, organic seasonal vegetables, healthy fats, an avocado a day, probiotic foods, spices and herbs.
- What to avoid:
Dairy
Grains
Soy
Alcohol
Caffeine/Coffee
Legumes
Processed foods
White potatoes
Nuts/seeds
ALL fruit except lemon juice
ALL sugar
During these days try to prepare all of your own foods, especially meats. It is so hard to be sure how they were prepared and processed. Try to eat as simply and whole as possible.
Oooh! Great tips! I'm feeling the effects of testing 4 different cookie recipes in less than two weeks {when I get an idea in mind, I have to go through with it UNTIL THE END!! :p} and I'm feeling a bit heavy/bloated/icky... I'm definitely going to start detoxing ASAP! :D
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