Healthy living is all about making the right choices. Critical to making healthy decisions is having knowledge about the foods you are eating, engaging in activity, and supporting your diet with premium nutrition and essential Gut health which is where the doing a 7 day cleanse can help.
Having more energy and vitality, feeling more engaged in life, losing your muffin top and being happier can start with making a few small changes in your daily habits and engaging in self-education.
Healthy living doesn’t have to be complicated. My view is that the best diet is the one you don’t know you’re on. It’s when what you eat becomes a lifestyle rather than a diet.
The foods you eat are one of the most important aspects of maintaining a healthy lifestyle. Whole plant foods are more nutrient dense than processed and fast foods, which are typically high in fats, calories, sugars and sodium, and low in beneficial nutrients like vitamins, minerals, protein, fibre and antioxidants.
While taking the 7 day cleanse try to eliminate processed foods and fast foods and replace with nutrient rich vegetables, fruits and legumes. These foods are far more satisfying so you shouldn’t feel hungry and should begin to feel energised as your body takes in added nutrients.
POWERFUL FRUITS AND VEGETABLES
Some of the most important nutrients our bodies require come from fruits and vegetables. Fruits and vegetables are a source of vitamins, minerals, protein, fibre, antioxidants and many other unique and powerful nutrients that support a broad range of bodily functions.
The bright colours you see in vegetables like tomatoes, carrots, and red, yellow and green peppers are due to beneficial antioxidant nutrients called carotenoids which have a variety of benefits like supporting vision, improving skin resistance to UV light, and also helping fight free radical damage.
Cruciferous vegetables include cabbage, brussel sprouts, broccoli and cauliflower. These types of vegetables contain vitamins, minerals and unique phytonutrients like sulforaphane, a powerful antioxidant. These vegetables can also be a source of the omega-3 fatty acid alpha-Linolenic acid (ALA).
DARK LEAFY GREENS
Deep green leafy vegetables include kale, spinach and collard greens. These are rich in vitamins and minerals including vitamin K, which supports bone health, and iron to help support blood production.
LEGUMES — NATURE’S SOURCE OF PLANT PROTEIN
For many vegetarians, getting the right amount of protein can be difficult. Adding legumes like peas, pinto beans, chickpeas, kidney beans and lentils to a meal can be a great way of getting extra protein in your diet.
BERRIES — ANTIOXIDANTS GALORE!
Berries of all colours and kinds are typically rich sources of antioxidants. It’s their ability to fight oxidising free radicals that makes them superfoods. Antioxidants called anthocyanins can be found in raspberries, cherries, and grapes (though cherries and grapes as well as other non berry fruit are best avoided while you cleanse due to their high sugar content).
OPTIMISING YOUR 7 DAY CLEANSE
Eliminate non-healthy ingredients including processed foods, fast foods and artificial additives, sugars.
Eliminate fizzy drinks, as they are laden with sugar, and diet drinks as they contain harmful ingredients like Aspartame.
Cut back on carbs and replace with fresh vegetables
Think about portion size (reduce your plate size if necessary) and eliminate or reduce foods that are known allergens like wheat/gluten, refined sugar and dairy.
Increase your water intake – ideally to min 2 litres per day and more if you are exercising, it’s hot etc. TIP: Use a 1 litre bottle daily to measure your water intake. Keep it handy, drink and refill
Eat regular, healthy meals throughout the day.
1.Morning: healthy breakfast with protein/eggs, or smoothie (ask me about the Arbonne range)
2.Lunch: healthy meal - light salad with lean protein, vegetarian protein and steamed vegetables, soup etc
3.Dinner: healthy meal – lean meat or fish, fresh vegetables and sweet potatoes, wholemeal rice, quinoa etc
NOTE:It’s best to eat all meals before 7 p.m and allow a 12 hour window for digestion before you have breakfast the next morning. This allows your body to digest food (approx. 8 hrs) and 4 hours to detox and cleanse before elimination.
Eat in the proper portions.
• Veggies 50%
• Protein 25%
• Complex carbs 12.5%
• Fats 12.5%
FILLING YOUR PLATE
Veggies:1/2 of your plate with greens like kale, chard, spinach, broccoli, asparagus
Lean Protein: 1/4 of your plate with grass fed meat, wild fish, chicken or turkey, or organic tofu, legumes, lentils if vegetarian or Vegan
Complex Carbs: 1/8 of your plate with brown rice, quinoa, beetroots, sweet potatoes, carrots or millet
Good Fats: 1/8 of your plate with seeds, nuts, nut butters, nut oils, olive oil, avocado, flax, grape seed oil, coconut oil
NOTE: Arbonne’s Digestion Plus (Bacillus coagulans, Fructooligosaccharides and enzymes) is another great product to aid digestion and improve gut health.
WHEAT / GLUTEN Remove:
• Pasta •White rice •Bread • Cereal
• Brown rice • Quinoa • Amaranth • Brown rice pasta • Butternut squash/Courgetti
• Milk •Cheese •Yogurt •Butter
• Almond milk • Rice milk • Coconut milk • Nutritional yeast
PROCESSED FOOD Remove:
• Boxed and packaged food • Pre-manufactured food • Fast food • Frozen dinners
• Locally grown, seasonally available fruits and veggies • If you eat meat: Free range, grass fed, hormone free meats
EXERCISE TO SUPPORT THE 7 DAY CLEANSE
Tummy fat and holding excess weight around the middle can not only negatively affect your appearance and your confidence but is linked to health conditions like stroke, heart disease, high blood pressure and type 2 diabetes.
Exercising to support the cleanse is not all about core strength and sit ups.
JUST START MOVING
There’s no hard and fast rules to what will make the biggest difference but if you can just add 30 minutes of exercise to your day it will really support our cleanse. This could be a brisk walk that raises your heart rate or an exercise class,swimor trip to the gym. If you are a stranger to exercise then asking a friend to join you may be one way of getting started. It’s always easier to get started when you have an accountability partner working with you.
ADD SOME CORE STRENGTH EXERCISES
Adding some core strength exercises which work your core abdominals, transverse abs and obliques will improve the look of your tummy, strengthen your back and streamline your waist.
Planks, side planks, scissor kicks and bicycle crunches will all support this mid section. You’ll find lots of exercise plans online, as well as on my web site www.ali-hutchinson.co.uk. Remember work at a pace that challenges you without breaking you and if you’re concerned seek medical advice before you start!
Key to losing weight around your middle for good is to target nutrition, exercise and gut health so onto gut health next.
GUT HEALTH TO SUPPORT THE 7 DAY CLEANSE
Our digestion process begins before we even take a bite of what’s on our plate or in our hand. The very sight, smell, sounds and even thought of food sends signals to our brain and it responds by sending signals to release digestive juices in our saliva and stomach. Aim to chew each mouthful approximately 15 times so it is well mixed with your saliva. This enables the next stage of digestion, in the stomach, to begin. The muscles in our stomach and your digestive juices continue to break the food down to a soupy consistency but if you virtually inhale your food without chewing you are making this process much harder work and incomplete digestion can occur.
It also takes time for the brain to tell the body that it's full, so when you eat quickly you may over-eat and not even realise it. Slow down and listen to when your body says it's full. Eating food more slowly will help support proper digestion too!
FIBRE – KEEP IT MOVING
Most of us don't get half of our daily fibre requirement. Fibre helps you feel fuller longer and also helps remove toxins & fat from the body. To increase your fibre in-take eat fibre-rich foods: Include leafy green vegetables and salad, beans, aloe juice, warm lemon water, or green vegetable juices. You can also add an extra fibre boost (Like Arbonne Fibre Support) in the form of a supplement to keep your system purring along and eliminating effectively.
FOR HELP AND SUPPORT BEYOND THE 7 DAY CLEANSE
If you’d like to explore any of these areas further please join my Facebook group Change Your Eating Change Your Life. Or even better, let me help you personally by booking a free 15 minute call to understand the best way forward for you. You can reach me on 07973 843020 or email firstname.lastname@example.org