It seems as though this time of year we in the health and fitness industry see a surge of people wanting to take the chance to do detox?s. So this week I thought I?d share with you some basic guidelines to start your own detox to help you feel fresh and revitalised after the holiday period. For me, detox?s are not about weight loss, they are about revitalising your internal organs to make you feel fresher and feel more energetic. These are just some basic guidelines and if you have specific health issues you need to make contact with a trained health professional who specialises in health detox?s.
- Start your day the right way: Learn to incorporate a mug of warm water with the juice of lemon squeezed into it to kick-start your metabolism.
- Get the water flowing: Whilst you do your detox you need to drink at least two litres of water a day and even more while exercising or if it is a hot day.
- Ditch the caffeine: While detoxing, limit yourself to 1 cup of coffee a day and eliminate all caffeine containing drinks: try green or herbal teas. By ditching the caffeine you?re helping to detoxify your liver.
- Ditch the alcohol: Aim to eliminate alcohol completely?for two weeks or ideally for a month.
- Learn to eliminate processed foods: Where possible aim to consume whole, natural foods and?organic where possible. This is the time to eliminate processed foods, especially those high in sugar and saturated fat. It?s also a great time to increase the amount of greens you eat. Greens are great as they improve liver function, cleanse the blood and provide nutrients that are essential while detoxifying. You could consider using supplements like spirulina, chlorella or liquid chlorophyll.
- Eat your whole grains: Foods like brown rice and quinoa are essential when detoxing?as they help avoid constipation. Also increasing roughage?will help. If you struggle to increase your roughage?intake then supplements like psyllium are a great thing to take.
- Learn to move: Some people while detoxing skip the exercise component. This is a great time to get moving. Exercise stimulates the lymphatic system which helps get rid of toxins from the body and boost the metabolism. Aim for a mix of strength and cardiovascular training. Be sure to work within your physical limits especially if you are returning to exercise. If you are unsure what to do then utilise a health professional.
- Take time to relax and sleep: Eliminating as much stress as possible and getting enough quality sleep is just as important as what you eat, drink and how you move. Whilst detoxing make sure you aim for at least 8 hours sleep every night. Aim to get to bed at the same time every night. If you have a stressful work or home environment aim to eliminate as much stress as possible. Look at doing yoga or some other stress relief exercise to help stress levels.
So there we go some basic detox tips. As?I mentioned, if you have health concerns then it would pay to enlist the help of a health practitioner that specialises in detox?s. Finally here is a great detox juice that is quick and easy to make:
Ingredients:
- 1x apple
- 1x carrot
- 2x celery stalks
- 3x tablespoons of freshly squeezed lemon juice
What to do:
- Place all ingredients in a juicer?and blend (do not peel before placing in the juicer).
- For added sweetness and colour add 1/4 of a raw beetroot.
Serves 1 ? per serving:
- 465 kj
- 1.4 grams protein
- 1.2 grams total fat
- 21 grams carbohydrate
- 5.9 grams fibre
Yours in health
Shaun
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Source: http://shaunsfitnessideas.wordpress.com/2013/01/21/time-to-detox/
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