10 Day Detox + Smoothie Recipe!

Detoxing is an interesting business.

Quite literally, it’s a money making tool in the multi-billion dollar health and wellness industry. To be clear, I don’t see anything wrong with a individual or company making money. (Let’s come back to this topic another day, shall we?) But, there’s a good way and a bad way to do just about anything.

Personally, I become concerned when people or brands perpetuate the idea that in order to be a better person or achieve enlightenment that we must subscribe to XYZ practice, product or belief system. It’s also troubling to see the concept of detoxifying our body (which is a good thing!) get misconstrued into a quick weight loss scheme.

Ok, stepping off of the soap box.

Periodic fasting and detoxing regimens are incredibly healthy when they are approached with a healthy intention. I fully intend to share another post on the history and benefits of detoxing.

In the meantime, I want to share a diet (not a detox) that I’ve designed for my clients. It has 2 purposes:

  • To identify any food allergens or sensitivities that may be impacting your health and nutrient absorption.
  • To re-calibrate your metabolism and cravings by balancing blood sugars.

Instead of focusing on what we can’t eat during this 10 day period we’ll focus on these concepts:

  • Eat real food. Focus on real, whole vegetables, fruits, grains and animal products. Avoid pre-packaged meals, artificial dyes and colors, preservatives and sweeteners.
  • Fat doesn’t make you fat. Choose anti-inflammatory fats such as omega-3 and monounsaturated over trans and hydrogenated: extra virgin olive oil, walnut, flax oil, sesame oil, grape seed oil, coconut oil and butter, sunflower oil, avocado, olives, nuts and seeds.
  • Calories are not created equally. Food literally talks to your genes and controls gene expression, hormones and metabolism. What you eat has the potential to determine if you will get sick or gain weight. Eating a sugar cookie versus a small handful of raw almonds can turn on disease-promoting genes. Choose a nutrient-dense meal where quality calories work for your health goal.
  • Focus on the glycemic load vs fat, carbs or calories. How quickly your meal raises your blood sugar and spikes insulin is the essential information needed to understand to sustain healthy weight and wellness. It is MORE important than mastering calories. Foods with fiber, protein and anti-inflammatory fats mitigate the negative effects that blood sugar and insulin spikes have on your system.

 

So, how does it work?

Each morning starts with a protein shake, lunch is a big salad with protein and dinner is primarily vegetable based with another 4oz of protein. Get creative with spices during dinner to keep things interesting! Snacks from the approved list are unlimited.

Avoid these allergens:

  • Soy: tofu, tempeh, soy milk, edamame
  • Citrus: fruits, juices (other than lemon & lime)
  • Dairy: milk, butter, yogurt, cheese
  • Corn
  • Gluten & wheat
  • Nightshades: tomatoes, eggplants

Avoid these other things that throw your blood sugar out of whack:

  • Fruit: other than the blueberries & cranberries allowed for the breakfast smoothie
  • Grains: other than quinoa
  • Alcohol
  • Caffeine
  • Sugar: artificial or natural
  • Starches: potatoes, squash

You may choose to eliminate all animal products from this 10 day elimination diet. If you choose to keep animal products in your diet, select high quality, local, cage free and organic options where possible.

 

Breakfast

Drink all of it, no substitutions. The recipe below is for 1 serving. It will be a little thick so feel free to add water if you have a hard time with the consistency.
Combine the following in a high power blender:

  • 1/2 cup frozen blueberries
  • 1/2 cup frozen cranberries
  • 1/4 lemon with rind
  • 1 Tbsps almond butter
  • 1 Tbsps pumpkin seeds
  • 1 Tbsps chia seeds
  • 1 Tbsps hemp seeds
  • 2 walnuts
  • 1/4 avacado
  • 1/2 Tbsp coconut butter
  • 1⁄2 cup unsweetened almond milk
  • 1/2 cup water

Lunch

Stock your fridge with lots of options, get creative with different combinations of greens, veggies, fats & protein. Experiment with spices! Think: Asian, Mexican, Italian, Indian, etc.

  1. Choose a greens base: arugula, spinach, kale, mixed greens
  2. Add three other veggies: broccoli, cauliflower, bell peppers, zucchini, cucumber, yellow squash, asparagus, Brussels sprouts, radish, cabbage, onion, celery, snap peas
  3. Choose 1 of the following healthy fats: 1/4 avocado, 2 Tbsps nuts or seeds (pumpkin, sunflower seeds, walnuts or almonds), 2 Tbsps olives
  4. Add 4oz of protein: eggs, chicken, turkey, salmon, tuna, shrimp, scallops, lentils, beans, quinoa
  5. Choose your dressing: 1tbsp olive oil + any of the following: apple cider vinegar, balsamic vinegar, lemon juice, tahini, soy sauce

Snacks

  • Mixed Nuts – try to go with raw, unsalted ones & add your own spices.
  • Hummus & zucchini slices
  • Almond butter & carrots
  • Sauerkraut
  • Olives
  • Veggies

Dinner

Think: stir-fries, curries, steamed, sautéed, broiled, baked, grilled.

  1. 4oz protein: eggs, chicken, turkey, salmon, tuna, shrimp, scallops, lentils, beans, quinoa
  2. As many non-starchy veggies as you’d like: artichokes, mushrooms, asparagus, bean sprouts, kale, spinach, arugula, eggplant, onions, endive, parsley, watercress, all color bell peppers, purple & green cabbage, broccoli, cauliflower, radishes, celery, onion, green beans, snow peas, jalapenos, hearts of palm, shallots, summer squash, zucchini, cucumber
  3. Oil as needed to cook – olive, grape seed, coconut, sesame, coconut milk
  4. Seasonings as desired: Cumin, oregano, dill, fennel, cilantro, parsley, poppy seeds, cayenne, black pepper, whole grain mustard, ginger, coriander, garlic, cinnamon, paprika, lemon juice, lime juice, soy sauce, sesame oil, turmeric, curry powder

 

Re-Introduce

Beginning on day 11 you can eat whatever you’d like except for the allergens we removed.

On day 11 pick only one category of allergen and add it back to your diet, take note of how you feel. If you notice any headaches, rashes, respiratory congestion, digestive issues, etc don’t continue eating that group.

Continue this process until you have added back or tried to add back each category of allergen.

For example:

Day 11: Soy: tofu, tempeh, soy milk, edamame
Day 12: Citrus: fruits, juices (other than lemon & lime)
Day 13: Dairy: milk, butter, yogurt, cheese
Day 14: Corn
Day 15: Gluten & wheat
Day 16: Nightshades: tomatoes, eggplants

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