I had the pleasure of running my 5-Day Detox For Beginners this past week. I’m always grateful for the feedback I receive from participants of the detox. For some, it’s an introduction to eating clean, for others, it is all about learning what a healthy plate should look like, and finally for some, it’s about getting off of medication, and using food as medicine approach.
This program sets you up for success. No more looking for the next fad diet to gain health or lose weight. It’s in the basics of knowing that “food is the best medicine” and to become mindful of what we are placing in our bodies.
The one thing all health researchers agree on is that having a diet that includes lots of fruits and vegetables is good for you. In addition to the vitamins and minerals they contain, plant-based foods are a good source of phytochemicals that help fight off free radicals. These foods are working over time to protect you on a cellular level.
Upping more fruits and vegetables in your diet means removing more of the bad things like processed foods, sugar, flour, breads, pastry, etc. Convenience foods have a lot of processed ingredients and toxic dyes and chemicals that contribute to disease. Increasing your intake of fruits and vegetables is an excellent insurance policy to help fight of disease such as heart disease, Type 2 Diabetes, and cancer. High cruciferous vegetables such as broccoli, kale, collard greens, and Brussel sprouts are linked to lowering the incidence of several types of cancers, including prostate and lung cancer.
Another reason getting your greens is important is because they are high in fiber. Fiber keeps you full longer, reduces blood pressure and supports weight loss. Prebiotic fibers such as garlic, onion, leeks, asparagus, dandelion greens, flaxseeds, supercharge your immunity.
When you implement the right steps by making small changes that add up to a big change, you’ll notice a huge transformation in your health.
I’m sharing a portion of my pre-detox protocol that helps people going through the program, to plan ahead and eat healthy throughout the week. Eating healthy doesn’t have to be hard, it just has to be a priority!
Set aside 3-4 hours on Saturday or Sunday before you begin the detox so you have enough time to go grocery shopping, familiarize yourself with ingredients and prepare foods to eat later in the week. Wash and pre-chop veggies and snacks. When you have a refrigerator full of yummy, healthy foods that are ready to go when you get home from work, you’ll be much less tempted to stray from the detox food guidelines.
Pre-cut snacking veggies like celery, carrots, turnips, bell peppers, cucumbers, etc. so you always have something you can easily grab out of the fridge. Store them in covered dish with a little water to keep them from drying out. It’s a lot easier to make a good choice if you have good choices readily available. Dip them in a little tahini, hummus or black bean dip for a quick and nutritious snack.
Make one snack recipe and one sweet treat recipe so you have these ready to go when you’re feeling tired or have a craving.
If you’re super rushed for time in the mornings, make double batches of smoothies or breakfasts that are easy to grab and go.
Make a big pot of greens that are ready to go anytime by setting a pot of water to boil. Clean and de-stem the greens, then tear them into bite-sized pieces. Once the water is boiling, drop in greens. Turn off the heat and cover – let sit for 2 minutes. Drain, rinse with cool water and store in the fridge. Blanched greens will keep for about a week in your fridge.
Set up a salad bar in your fridge. Make a few salad dressings to last you through the 5-day detox. Wash a bunch of lettuce and greens and pre-cut cucumber, celery, radish, carrots, green onion and whatever else you have on hand. You’ll be able to build a salad in no time. These foods stay fresh for about 3 days in the fridge when pre-cut.
When you plan ahead, you are investing in your most important asset- You!
Here’s a great recipe that is included in my 5-Day Detox. I hope you enjoy!
Salmon, Arugula and Sweet Potato Salad
1 small sweet potato, scrubbed and cut into small chunks
⅓ lb wild salmon fillet, seasoned with salt and pepper
2 TB white wine vinegar
2 tsp Dijon mustard
2 TB olive oil, divided
¼ C finely chopped chives (optional)
10 oz arugula, washed
Sea salt and freshly ground pepper
Heat oven to 450 degrees. Place sweet potatoes on a rimmed baking sheet and toss with 1 TB olive oil. Season with salt and pepper, then roast for 10 minutes, tossing occasionally.
After 10 minutes, toss the sweet potatoes again and move to the side of the baking sheet. Place salmon on the other side and roast for 8-10 minutes, until salmon flakes easily. Remove from oven and let cool for 5 minutes.
Meanwhile, place vinegar, Dijon mustard and remaining oil in a small bowl and whisk together. Season with sea salt and pepper. Place arugula in bowl and toss to coat with the dressing.
Top with salmon and sweet potatoes, then serve.
Are you interested in learningmore about my signature program 5-Day Detox for Beginners? Contact me today to find out when the next program starts. If you're interested in bringing this program to your company or organization, it makes a great work-week challenge and encourages employee engagement and morale. The program is accessible 100% online and includes live streaming via Facebook daily, as well as Zoom Video Conferencing.
To your health and happiness!
Donna Markussen, HHC