Week 3 - 4 Week Detox

 WEEK 3 – 4 Week Online Detox Program Welcome to week 3! HALF WAY THERE! I want to commend you all for your efforts and dedication. If you haven’t already, then please jump onto Facebook and like my page, Kore Well-­‐Being. I would love for you to keep sharing any photos, questions, recipes or anything that has inspired you along the way. Now for week 3… with a number of toxins and foods that impair our body’s optimal functioning removed, we are now ready to peel things back a little further and flood the cells with nutrition. That’s right… juice or liquid fasting! NOTE: this is not suitable for everyone. If you are pregnant, breastfeeding or have any of the following conditions then please only participate in level 1: – If you are underweight. – If you have advanced cancer – If you have advanced kidney or liver disease. – If you have a nutritional deficiency. – If you have blood sugar imbalance including diabetes, hypoglycaemia and hyperglycaemia. – If you are a under 16yrs of age. – If you are on prescription medications. – If you have a medical condition. – If your doctor tells you not to. – If you intuitively feel this is not for you. Why is fasting beneficial? A liquid fast takes the pressure off your digestion (which often can utilise 70% of the body’s energy!) and allows your body to focus on healing and detoxifying. Cleansing and fasting are ancient practices that allowed people to connect with their body, develop clarity and wisdom, and become more spiritually attuned. When incorporating juicing, it also allows you to flood your body with highly bioavailable nutrients that enhance detoxification and well-­‐being. So what do I do? Good question! There are a few options here… if you would like to do a strict juice fast (and you don’t have a juicer at home) I would recommend signing up for one of the following: Orchard St Cleanse (my favourite!) – www.orchardstreet.com.au Schkinny Maninny – http://www.schkinnymaninny.com.au Urban Remedy – http://urbanremedy.com.au Kate Johnston | Naturopathic Nutritionist | Health Coach | 0412 901 321 | [email protected] | www.korewellbeing.com.au These guys all deliver straight to your door and are really well planned out so that you don’t have to do any thinking. Just cleansing J However, keep in mind these aren’t a cheap option, but when you consider that you won’t be purchasing food for the days of fasting then maybe it evens out? Alternatively, if you have a juicer, you can juice everything yourself. Aim to consume around 6-­‐8, 250-­‐300mL juices per day, as well as 2L water, herbal teas and broth. The juices should be predominantly vegetable based with a little fruit for sweetness. If you are really new to juicing/fasting then more fruit is fine, just be mindful of the sugar content. If these options aren’t for you then don’t despair! Woolworths, in conjunction with juice fast guru Joe Cross now have a range of juices specifically designed for fasting. Keep your eyes peeled for the Reboot juice range in the fresh fruit and vegetable section. These aren’t organic, but are certainly still an option. If you’re still feeling unsure then don’t worry… here are other things you can do… 1 or 2 day fasts, part day fasts, single meal fasts, juices and blended food “fasts”, juices and raw food “fasts”, and even just including juicing into your daily routine along with the other meals. I would also recommend including broth (I have attached 2 recipes) and miso soup, as well as a nut milk based smoothie, particularly in the evening to balance your blood sugars for bed time. Whatever approach feels most comfortable for you is great! Any shift in your diet, and reduction in stress on the digestive system is going to benefit your health in the long run. Is eating cheating? Well that is entirely up to you… take this time to get in touch with your body and really listen to your individual needs. If you get the urge to eat, ask yourself if you are actually hungry or if there is something else causing the cravings. It would be interesting to keep a journal of your experience this week. If you do decided that you need some solid nourishment here are a few easy to digest ideas: – ½ avocado mashed with lemon and sea salt, – 1 cucumber or a few celery sticks, – ½ banana, – 1 fresh young coconut (juice and flesh), – small handful of activated nuts, – chopped pineapple or pear, – bone broth or miso with lightly steamed vegetables. Kate Johnston | Naturopathic Nutritionist | Health Coach | 0412 901 321 | [email protected] | www.korewellbeing.com.au Here are the levels for week 3… PLEASE NOTE: this is your individual journey. Take some time out to really tune into your bodies needs, and do listen when it speaks to you. This commitment isn’t to me, it is to yourself, so do what is best for you and your health. Level Things to add in Things to remove/reduce 1 o Glass of water with either juice of half a o Pick one item out of gluten, sugar or lemon or tsp of Apple Cider Vinegar dairy to remove for this week. (ACV) each morning. o At least 5 green juices or smoothies this week 2 o Partial or full day liquid fasting based on o Pick one item out of gluten, sugar or your needs. dairy to remove for this week, and try to either HALVE the other two items or put them on a rotation – e.g. gluten free for the entire week PLUS one day sugar free, the next day dairy free and so on. 3 o Between 1-­‐3 days of liquid fasting o No gluten, sugar or dairy this week. A few last pointers while undertaking a fast: 1. Keep exercise gentle – walks in the park, gentle yoga and stretching, a nice swim 2. Sleeeeeep and lots of it – make sure you are getting at least 8 hours of sleep each night and are preferably in bed by 10pm 3. Relax – this is time to focus on you… take a bath, read an inspiring or uplifting book, watch a funny movie, meditate, write 4. Love yourself – this is challenging, so at no point should you be getting down on yourself if you feel tested. You’re amazing! xo Kate Johnston | Naturopathic Nutritionist | Health Coach | 0412 901 321 | [email protected] | www.korewellbeing.com.au