Hello Healthy: A Simple Real Food Cleanse

Hello Healthy


Feeling a little under the weather?
Perhaps anxious, tired or blue?
Start giving yourself some TLC...
This is the easiest and hardest thing to do.

Our bodies were created to heal themselves, as long as we actively give ourselves proper nutrients and care. Just as the rise in the American “fast-paced lifestyle” has increased mental stress & anxiety levels over the last few decades, the rise in production of synthetic materials and ingredients (also known as the Industrial Revolution) have caused Americans to be accustomed to foods high in processed ingredients. These processed ingredients can be considered “toxic” when referring to a real food diet. Toxins inhibit the body's natural healing processes. While toxic ingredients can be found in a plethora of household ingredients including make-up, hair products, cleaning products & aerosol sprays, the best place to start ridding your environment of toxins is in your diet. It's true when they say, “You are what you eat.”

Simple Real Food Cleanse

...
This simple cleanse will introduce you to the basics of a Real Food diet so you may begin your journey of wellness and healing.
…

• Start your morning with a full glass of lemon water (room temp, no ice).
  • This gets your metabolism moving first thing.
  • Option to add cucumber slices for a balanced flavor and additional detox benefits.

• Enjoy more, smaller “meals” (or snacks) throughout the day. These smaller meals can include smoothies*, salads, trail mix, veggies & hummus, rice cakes & nut-butter, etc.

• Refrain from processed sugars, caffeine, alcohol and smoking during your cleanse. Taking a break from these ingredients is the only true way we can give our liver and kidneys the chance to cleanse themselves, which is fundamental to our health.
  • Substitute your morning coffee with a cup of Teeccino Herbal Coffee (available in several flavors) or an Herbal Detox Tea (Yogi or Traditional Medicinal brands are great).
  • If you find you need the caffeine, stick to green tea or limit your coffee intake to one cup per day. Drinking more water will also boost your energy naturally.
  • Avoid sodas. Replace with natural fruit juices. Mix with seltzer water for carbonation.
    • Cranberry juice (100% juice, not cocktail) is beneficial for kidney health.
  • Substitute white sugar with coconut palm sugar, pure maple syrup, or pure raw honey. Sugars in general should be used in moderation.

• Avoid processed foods during your cleanse. Reading the ingredients is an easy way to tell whether or not your food is processed. If it contains enriched or bleached wheat flour or high fructose corn syrup along with other words you can barely pronounce, chances are it will contain many more ingredients that aren't so good for us.
  • Eat more veggies and whole grains (quinoa, oats, brown rice) with each meal.
  • Meats and starches (as well as fruit) take longer to digest alone than they would if consumed with vegetables.
  • Vegetables help speed the digestion process, aiding the body in its cleanse.

• Limit your dairy intake.
  • Surprisingly enough, our digestive system is not meant to digest animal milk. Instead, try a non-dairy milk such as Silk brands of almond, cashew or coconut. They are available flavored, sweetened, or unsweetened. Avoid soy milk as well as brands that have carrageenan in the ingredients.
  • Substitute butter with cold-pressed, unrefined coconut oil or ghee. Avoid margarine.

• Stay hydrated.
  • Most people aren't getting enough water intake throughout the day. This can cause the body to react with various symptoms including fatigue, foggy thinking, headache, body/muscle ache, blurry vision, as well as a feeling of anxiety and “hunger.” Many times when we think we feel hungry, its actually our body telling us to get hydrated.
  • Drinking water throughout the day helps to flush toxins out of your system.
  • To estimate the amount of water (or non-sugary, non-dairy liquids) you should be drinking daily, divide your body weight in half. [ex: If you weigh 150lbs, you should be drinking 75oz of water].
    
    
    

• Stay Active.
  • Inactivity leads to more health problems. If you find that you sit most of the day, make it a point to get up and move around! This is the easiest way to help heal our bodies. A quick walk around the block or a simple work-out will get our blood pumping, speeding the cleansing and detoxification process.
    • Simple exercises that involve twisting also help to revitalize our vital organs. I love to practice “restorative” or “yin” yoga because it encourages the body to regenerate without the need for a strenuous work-out. This is the best type of gentle work-out for body a cleanse. Check out the channel SaraBethYoga on YouTube for some simple restorative how-to videos.

• Breathe.
  • You'd be surprised how many are unaware that there is such a thing as “proper breath technique.” On an inhale counting to 4, slowly feel your breath starting low in your diaphragm and follow it up to your navel. Allow your shoulders to relax and rib-cage to expand as your breath moves to your chest and upper back, to your neck then up to the crown of your head. Hold for 7 seconds, then exhale on an 8 count, feeling your navel push back towards your spine as you release. Hold for a second then count to 4 with your next inhale. Be sure not to force the breath. You want this to feel as relaxing as a yawn. Practicing this 4-7-8 pattern will encourage relaxation and a better sleep. A good night's sleep will allow the body to work towards healing as we sleep.
  • Try this video for a simple How to- Breath Meditation to calm the mind.

• Consider a probiotic.
  • Probiotics are needed for optimum gut health. When our guts are imbalanced, the “bad” bacteria takes over, causing all sorts of health issues including acne, inflammation, IBS, scaly skin, and more. By taking a probiotic, you are introducing more “good” bacteria into your gut, which in turn lowers the level of “bad” bacteria.
  • Probiotics can be found in various foods such as sourdough bread & Greek yogurt. Kombucha Tea is another great source for probiotics. However, the easiest way to keep your gut happy is through a probiotic capsule.
    • Plexus is a great company that offers probiotic capsules as well as other vitamins and supplements. (If you are interested in learning more, I can get you in contact with a local Plexus ambassador). If you find this Simple Real Food Cleanse isn't for you, Plexus carries a product called Slim that works towards similar detoxifying health goals. Simply mix their Slim powder in a bottle of water and enjoy! (Tastes like berries!)
      
  • Probiotics can also be found at your local natural foods store such as Whole Foods, The Green Grocer in Portsmouth, Nature's Goodness in Middletown, as well as the A Market in Newport.

---

*Example Smoothie Combinations:
Here are a few examples of smoothies I enjoy regularly. Have fun and get creative with your ingredients!

• Carrot, Cucumber, ginger, turmeric*, & flax seed in an orange juice base. Add ice and blend.

• Banana, Spinach, Orange Juice & Cashew milk with a dash of cinnamon, turmeric* & tsp of honey. Add ice and blend well until spinach is broken down.

• Banana, orange juice & mixed berries (or your choice of frozen fruit blend). If using frozen fruit, you can omit the ice. However, if you would like a more “slushy” beverage, go ahead and add ice until you've reached desired consistency.

*The anti-inflammatory properties of turmeric are activated and absorbed into our system better when combined with black pepper. Anytime I use turmeric, I add a dash of black pepper as well.



For some great nutrient-dense smoothie additives, check out our selection of Natural and Organic Wellness products at NYR Organics!

---

Words of Encouragement:

Ideally, this Simple Real Food Cleanse should be done for a minimum of 3 days but feel free to stick with it for a lifetime. No matter how long or how little you participate in this Simple Real Food Cleanse, be sure to not be so hard on yourself. Any type of change takes time, especially when it comes to our health.

Everyone is different.

Believe in yourself and stay motivated with your goal. Remember, you are on your very own journey of health and happiness. This is a journey that only you alone can take total control over. Negative thoughts and judgments stem from your own mind. They are imaginings. They are not real. You have the ability to declare health over your body and soul. Get excited to make the change. Stay positive. You can do this.

---

If you have any questions, comments or concerns feel free comment below or to email me directly at adjean527@gmail.com, with "Hello Healthy" in the subject line.






Disclaimer: (Because legally I have to...) This information is for educational purposes only and is not intended to diagnose, treat, or cure any ailments. As always, use common sense and contact your medical professional.