Detox Guide

Detox Plan

Following a detoxification program can be one of the most effective and time efficient tools for improving your overall health and wellbeing, boosting energy, preventing illness and aiding in weight loss. One of the body’s defence mechanisms when faced with toxicity is to store the harmful chemicals in your fat tissue, meaning that these poisons can be stored for many years in our tissues, becoming an ongoing source of ill health.

 

Our bodies are designed to cleanse itself daily through a natural metabolic process. However, with our fast-paced modern lifestyle and exposure to an increasing number of harmful and toxic substances, our body’s natural cleansing ability has become overworked and compromised. So, to optimise your body’s state of health it is recommended to take part in the detoxification program.

 

Symptoms indication that you may need to take part in a detox:

  • Brain Fog
  • Acne
  • Fatigue/lethargy
  • Insomnia
  • Bloating
  • Gas
  • Weak immune system/recurrent infections
  • Muscle ache
  • Constipation
  • Belly fat
  • Food cravings
  • Sensitive to smells
  • Infertility
  • Depression and/or mood swings

 

 

Society is becoming more aware of the benefits of detoxing, however most people are falling into the trap of “quick fix” detoxes you hear about on TV and social media that’ll have you feeling great and loosing weight in just a short few days but in reality are just expensive and based on junk science which will shock your body’s vital systems, starve your brain, disrupt metabolism and deprive you of nutrients.

 

Benefits of a detox

  1. Increased Energy
  2. Reduces Inflammation
  3. Cleanse the Liver
  4. Elimination of toxins and excess waste within the body
  5. Resetting your food choices
  6. Reduced and controlled cravings
  7. Weight loss
  8. Clearer Skin
  9. Immune Boosting
  10. Clearer Mind
  11. Promotes healthy changes and choices

 

A SIMPLE 5 DAY DETOX PLAN

CLEANSE RULES

  • Drink 2-3L of filtered water everyday
  • Get 8 hours of sleep
  • Swap any intense exercise for relaxing beach walks, yoga and pilates
  • Sip on beverages such as peppermint tea, lemon water, tulsi tea etc.
  • Practice mindful eating. Focus on what your eating and make sure to chew your foods

 

Get started: The plan is designed to deliver three meals a day with minimal or zero snacking, to give your digestive system a break between meals. Eat each meal until you’re satisfied, making lunch your biggest meal and dinner your lightest, so your body can process food before bedtime.

Upon waking & breakfast

  • Drink lemon water
  • Meditate
  • Slow beach walk or yoga
  • Cleansing green smoothie every morning

Lunch

 

  • Eat a large, satisfying lunch.
  • Practice yoga for 20-40 minutes
  • Sip on a cup of tea after dinner

Dinner

  • Be sure to give yourself 2-3 hours before bedtime to digest this meal.
  • Wind down by reading books, meditating or practicing yoga.
  • Have a detox tea after dinner
  • Go to bed early enough to get 8 hours of sleep.

 

 

DAY 1

Upon waking: Glass of warm water with 1/2 lemon and 1 tbsp. Apple cider vinegar

Breakfast: Cleansing green smoothie

Lunch: Marinated kale salad

Dinner: Body shaping smoothie

Before bed: Detox herbal tea

 

DAY 2

Upon waking: Glass of warm water with 1/2 lemon and 1 tbsp. Apple cider vinegar

Breakfast: Cleansing green smoothie

Lunch: Marinated kale Salad

Dinner: Cleansing chicken soup

Before bed: Detox herbal tea

 

DAY 3

Upon waking: Glass of warm water with 1/2 lemon and 1 tbsp. Apple cider vinegar

Breakfast: Cleansing green smoothie

Lunch: Quinoa bowl

Dinner: Cleansing chicken soup

Before bed: Detox herbal tea

 

DAY 4

Upon waking: Glass of warm water with 1/2 lemon and 1 tbsp. Apple cider vinegar

Breakfast: Body shaping smoothie

Lunch: Quinoa bowl

Dinner: Cleansing chicken soup

Before bed: Detox herbal tea

 

DAY 5

Upon waking: Glass of warm water with 1/2 lemon and 1 tbsp. Apple cider vinegar

Breakfast: Breakfast salad

Lunch: Body shaping smoothie

Dinner: Oven baked lemon snapper with steamed broccoli and bok choy

Before bed: Detox herbal tea

 

 

POST CLEANSE RECOMMENDATIONS

  • Drink 2-3L of filtered water everyday
  • Get 8 hours of sleep each night
  • Eat cooked foods. They’re more easily digested
  • Avoid dense and heavy foods such as pastas, cheese & meat
  • Continue to drink lemon water each morning - this is a great habit to get into long term for good health
  • Eat mindfully
  • Gradually make your way back to your regular exercise regime

 

More Quick tips to detox in your everyday life

  1. More Greens – Green cruciferous vegetables such as broccoli and cabbage are high in vitamins and minerals essential for detoxification pathways.
  2. Citrus – vitamin C is high in glutathione, which neutralizes toxins. Try having a cup of hot water with juice from half a lemon before bed or first thing in the morning.
  3. Garlic – increased production of glutathione and supports liver enzymes, while also containing agents that fight of fungi, bacteria, parasites and viruses. Add more to your daily meals.
  4. More Water! Assisting the kidneys in getting rid of toxins.
  5. Tea – green and dandelion are best for detoxification and defending the body against cancer and other toxins. Start your day with tea
  6. Breathe – supercharging your lymphatic system to ward off toxins, pathogens and waste.
  7. Sweat - A workout can help you sweat our the bad stuff


It is essential to adopt a healthy lifestyle and diet before taking part in a detox plan. Once this has been achieved we recommend and guide you to implement a pre-cleanse phase and a post-cleanse phase.

A healthy lifestyle and diet in conjunction with regular balanced detoxification and tissue cleansing will produce the best outcome for increased longevity and health.

RECIPES

 

 

Glowing Green Smoothie - serves 1 

  • 1 cup of coconut water
  • 1 cup filtered water
  • 1/2 frozen cucumber
  • 2 celery stalks
  • 1 cup of kale/spinach
  • Small bunch of parsley
  • Small bunch of coriander
  • 1/2 lemon
  • Smalll knob fresh ginger
  • 1/2 apple
  • 1/2 banana

 

Method

  • Place all ingredients into a blender until combined. Add extra filtered water if it becomes to thick

TIP: Make it up in advance and put in zip lock bags.

Body shaping smoothie - serves 1 

  • 1 cup almond milk
  • 1 tablespoon almond butter
  • 1 tsp. coconut oil
  • 1 tsp. Maca
  • 1 frozen banana
  • 1 x cup of baby spinach
  • 1 x tbsp. chia seeds
  • 1 x cup ice
  • 1 scoop vanilla protein powder
  • 1 big handful of baby spinach or kale

 

Method

  • Place all ingredients into a blender until combined. Add extra filtered water if it becomes to thick

 

Breakfast Salad – Serves 1 

  • ½ avocado
  • 2 poached eggs
  • 1-2 cups of kale
  • 1 tbsp. coconut oil
  • Squeeze of lemon juice
  • 1 tbsp. sunflower seeds and pepitas 
  • Option – add roast sweet potato wedges for a bigger meal

Method

  1. Bring a saucepan of water to the boil. Add the vinegar. Make a whirlpool, and then drop the eggs into the water one at a time. 
  2. Reduce the heat to very low and cook for 2-3 minutes for soft poached eggs. 
  3. Meanwhile, heat a pan with coconut oil, once warm; add a squeeze of lemon to the pan and sauté kale until soft. 
  4. Place the kale in a bowl, add sliced avocado, and sprinkle with sunflower and pepitas 
  5. Use a slotted spoon and place the eggs on top. 
  6. Season with salt and pepper and add sweet potato. 

 

Marinated Green Kale Salad – serves 2 (make this up at the beginning of the week and prepare in containers for a quick lunch)

  • 2 cups kale
  • ½ avocado
  • 2 tbsp. raw pumpkin/sunflower seeds
  • ½ cup fresh broccoli florets, roughly thoroughly 
  • 1 small bunch of fresh parsley, roughly chopped
  • ½ beetroot, skin removed and diced
  • 1 carrot, grated
  • 2 tbsp. sauerkraut

Dressing

  • 1 tbsp. lemon juice
  • 1 tbsp. apple cider vinegar 
  • 1 tbsp. extra virgin olive oil
  • 1 tsp. fresh grated ginger

 

Method (salad)

  1. Add all ingredients to a large bowl. Drizzle with the dressing, and toss to combine 
  2. Serve immediately

Method (vinaigrette)

  1. Add all ingredients together in a bowl and whisk to combine. Or, ad all ingredients to a mason jar, cover, and shake to combine.

 

 

 

Roast Vegetable Quinoa Bowl - serves 2 

Note: the components in this bowl should keep well for up to a week when stored separately in airtight containers in the fridge. Making it easy to prepare for another meal.  

  • 1 cup of brussel sprouts, trimmed and sliced in half
  • 1 zucchini, cut into cubes 
  • 1/2 pumpin
  • 1 avocado
  • One large handful of long-stemmed broccoli 
  • A dozen cherry tomatoes
  • 2 large handfuls of rocket
  • 1 cup of quinoa
  • 1/3 of a cup of pine nuts
  • 1 lime or lemon
  • 1 handful of fresh chopped parsley
  • Mixed dried herbs (oregano, thyme and rosemary)
  • Sea salt and cracked pepper

Dressing

  • 1 lemon juiced
  • 1 tsp. minced garlic
  • 1 tsp. soy sauce
  • turmeric powder

 

  1. Cover the quinoa with 1 cup of water and the juice of one lime or lemon, dried herbs, salt and pepper and bring to the boil. Add more water if needed and cook for 10-15 minutes, the quinoa will become transparent when it’s ready. Cook until the water evaporates (careful not to burn) then leave to cool.
  2. Slice the butternut pumpkin and zucchini into cubes with the skin on and place in a baking dish with brussel sprouts and drizzle with olive oil, dried herbs and a sprinkling of salt and cracked pepper. Bake in a 190C oven for about 15-20 minutes. 
  3. Slice the broccoli into segments and the cherry tomatoes into halves and after about 10 minutes add them to the baking dish with the vegetables (add more olive oil if needed).
  4. Dry toast the pine nuts and in a frying pan on a high heat for 3-4 minutes. 
  5. To prepare the dressing start by adding tahini, lemon juice and maple syrup to a small mixing bowl and whisk to combine. Add 2 tbsp. warm water slowly and whisk until think but pourable and drizzle over the bowl
  6. To assemble the bowl, start by adding 1 scoop of cooked quinoa with a handful of leafy greens as the base. Top with a generous helping of the roasted vegetables and avocado, sprinkle with pine nuts, parsley, herbs, feta and drizzle the dressing all over the top. 
  7. Season with salt and pepper if desired.

 

Cleansing Chicken Soup

  • 500g chicken thigh
  • 1 stalk celery, roughly chopped
  • 1 leek, thoroughly washed & roughly chopped (all the way out to the dark green parts)
  • 1 carrot, roughly chopped
  • 1 bay leaf
  • Several sprigs fresh thyme
  • 1/2 tsp. cracked black pepper
  • 2 tsp. coarse sea salt
  • 1 bunch kale, leaves stripped off stems, torn into bite-sized pieces
  • 2 carrots, diced
  • 1 head broccoli
  • Ground black pepper, to taste

DIRECTIONS
1. Combine chicken, celery, leek, roughly chopped carrot, onion, bay leaf, thyme, pepper & salt in a large soup pot & cover with water (approx. 10 cups).
2. Bring soup to a boil over high heat, then lower the heat & simmer for 2 hours.
3. Pull the chicken out onto a plate. Pull the white meat off the chicken & roughly dice it. (Reserve the dark meat for another use.)
4. Strain the stock into a clean soup pot & discard the vegetables.
5. Add chicken, diced carrots & kale to the soup. Simmer for 20-30 minutes. Seasoning to taste with more pepper (and/or salt) as needed.

 

 

Please consult your healthcare professional before taking part in any detox.

1 comment

  • Love this. Not a fan of kale but I’ll replace with spinach? Your blogs are the best

    Kelly

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