As the weather starts changing, so does our desire to detox so that we feel lighter and ready for new beginnings. Without skipping meals, our Nutritionist is here to show you how to eat your way through a Spring cleanse the right way.
Spring is that time of year when we traditionally purge what is no longer serving us around our home. We clean out cupboards, closets, and drawers. We dust, mop, and freshen up every corner. But, how about a spring cleaning of our body? After all, that “house” is important, too.
We spend the winter months conserving energy, cooking comforting meals, and indulging in holiday sweets. When the days get longer and warmer, we feel an urge to lighten up with fresh, seasonal fruits and cooling foods. In Traditional Chinese Medicine, Spring is the season of rebirth and energy flow, and the process is governed by the liver, our detoxification organ. It only seems fitting that we pull out nature’s broom and get to work.
Signs you might need a Spring cleanse
You Constantly Crave Sugar: Skipping meals, consuming refined foods, and unhealthy eating habits all lead to imbalanced blood sugar. It’s a vicious cycle: the more sugar you eat, the more sugar your body (actually, your brain) craves!Â
Sluggish Digestion: Constipation and bloating can indicate a lack in fibre and fluids that your body needs to keep clean. Remember, fibre is nature’s broom! A cleanse will help move things along.
Bloating & Weight Gain:Â I get it, we go through cycles and hibernating indoors over the winter months does not help matters. Many factors, like stress and hormones, can also contribute to weight gain. If a high sugar, low nutrient diet is one you have been following, it might be time to reset.
Disturbed Sleep:Â Frequent wake-ups can indicate an imbalance in the body. Your two main sleep/wake hormones, melatonin and cortisol, are processed by the liver. If you are under constant stress, your cortisol levels remain elevated. This puts stress on the liver, making it more difficult to produce melatonin to fall, and stay, asleep. Another contributor of disturbed sleep is a dinner that is not balanced. A high carb meal before bed can mess with your blood sugar and lead to a wake up or two in the night.
Frequent Colds:Â Your immune system can become compromised from poor diet, high stress, some medications, and lack of sleep. Frequent illnesses are a good indication that you might need a cleanse to populate healthy gut bacteria, vitamins and minerals.
Unhappy Skin:Â Breakouts, rashes and itchy patches can indicate that your liver is working hard. Both your liver and skin are two of your detoxification organs, working together to rid the body of what it does not need. If your body is full of toxins or excess hormones that need clearing out, it shows up on your skin.
What Does a Cleanse Look Like?
There are many types of cleanses, resets, and detox programs. Some restrict calories, certain foods, some include herbal supplements, and some have you fasting for days. As a Holistic Nutritionist, I recommend transitioning into a cleanse that feels less like a fad diet and more of a warm hug. After all, food is where we are going to get the nutrients, energy and enzymes to support the cleansing process. One thing you must consider, however, is the type of food you choose to eat.
There are specific foods to avoid while on a cleanse, like those that promote inflammation and disturb your blood sugar balance. Typically, you will feel best when you eliminate, or greatly reduce, these foods:
- refined carbohydrates
- processed foods
- starchy carbs (breads, pasta, baked goods)
- artificial sweeteners
- alcohol
- excessive amounts of caffeine
So, what’s left to eat, you ask? I recommend foods that do not come in a package. When you commit to cooking at home, you will be able to control the ingredients. The ingredients you will see in the recommended recipes contain liver-supporting enzymes to aid in the breakdown of built-up toxins, immune-boosting veggies, fruits and herbs, and lean proteins. I have chosen to limit dairy and grains but don’t completely eliminate them (or any food group) unless you know they bother you.
The goal is to stick to this plan for 7-10 days. It is suggested that you eat 3 meals a day at the same time, plus herbal teas and 2L of water. Skipping meals and being too restrictive with your diet can stress out your body and mind, contributing to cortisol, disturbed sleep, low energy, and trouble losing weight.
Will I feel symptoms during a cleanse?
You can expect to feel some symptoms during the first few days of a cleansing program. While consciously cutting out inflammatory foods, your blood sugar is adjusting. You might feel headaches, fatigue, skin breakouts, disturbed sleep and cravings. This is why it is important to prep as much food as you can, gather all your groceries, review the recipes, and do not schedule in any big events during your cleanse. Find a support partner in a friend, partner or Nutrition Coach. Prepare to rest as you allow your body to adjust and repair.
Once you get over the “hump”, it’s usually all downhill from there. When your blood sugar is regulated, and your body is being nourished with whole foods, your sweet cravings should dissipate, your energy levels should increase, and many report less joint pain because they have removed inflammatory foods. There is also often the added bonus of less belly bloat and a more comfortable, healthy weight reported.
If you are not used to eating this much fibre, you might experience some bloating and gas. To ease in, choose more of the cooked recipes as opposed to the raw salads. Slowly adjust as you need to.
Post-cleanse, you can slowly reintroduce some foods that you had swapped out, but expect that some of those old symptoms could return. Take it as a sign! This is your body –your home– trying to tell you what it does not need. Over the next few months, if you feel like you have come full circle and need to reset again, simply grab nature’s broom and get ready for another “cleaning”, no matter what time of year. A reset is about self-discovery. It might take you some time to really get the hang of how to properly eat for your symptoms.
Healthy recipes and supplements for a Spring cleanse
How it works: To prep for the week, choose 2-3 recipes from each category, double the recipe and grocery list, and cook enough for a couple of meals. This saves you time, ensures you have food prepped and ready to go, and makes a cleanse that much easier on your body and mind.
Daily checklist:
- 1 glass of water upon waking (add 1 tsp apple cider vinegar, if desired)
- Daily bowel movement (any time of day, but necessary)
- Breakfast with herbal tea
- Supplements and first liter of water
- Lunch
- Second litre of water and/or herbal tea
- Dinner (at least 3 hours before sleep)
- Herbal tea 1 hour before sleep
Best practices:
- Cook all meals at home with fresh, whole ingredients that do not come in a package or are processed
- Keep meals to just a handful of ingredients to give your digestion a break
- Use fresh or dried herbs and spices in any meal including plenty of garlic
- Eat at the same time every day. Your body loves routine!
- Keep meals to a small portion so that you don’t feel over full, especially at night
- Eat your last meal at least 3 hours before bed
- Try a short, gentle walk after each meal to aid in digestion and blood sugar regulation
- You must get in at least 2L water each day, including herbal teas
- Plan ahead by choosing 2 recipes from each category. Get the groceries and prep what you can so that it is ready to go when needed
Before adding herbal teas and supplements to your regime, check with your health care provider first if you suffer from a health condition or are on medications.
Breakfast recipesÂ
- 1 poached egg over fresh arugula with tomato slices
- Protein smoothie
- Homemade granola with yogurt or almond milk
- Sheetpan eggs with artichokes and micro greens
- Chia seed puddingÂ
- 1 cup of bone broth or vegetable soup (No potatoes. Add turmeric, greens and garlic)Â
- 1 cup of blueberries, 1/4 avocado, 1 handful of raw almonds and pumpkin seeds
Lunch recipesÂ
- Brussels sprouts salad
- Garlic hummus and veggie sticks
- Kale salad with chopped bell peppers, avocado, cucumber, with apple cider vinegar, lemon and olive oil dressing. Top with hemp hearts, pumpkin seeds and sunflower seeds for protein
- Bone broth
- Vegetable or simple Chicken Soup with turmeric
- Mayo-free egg salad lettuce wrap
- Prawn or chicken salad with herby dressing
- Collard green wraps filled with chopped mixed greens, tomato, avocado, hummus)
Dinner recipesÂ
- Black bean and mango lettuce cups
- Mediterranean Detox Salad
- Simple roasted chicken breast or pork and veggies (sub sweet potato for roasted cauliflower)
- Baked salmon with broccolini or bok choy
- Chicken taco lettuce wraps
- Chicken Caesar salad
- Bunless baked turkey burgers
- Greek style protein bowl
Herbal teas
**Teas marked with an asterisk are mild sedatives and adaptogens that could aid in sleep. Use caution and consult with a professional if you are unsure of contraindications with medications and underlying health conditions. These are suggestions and not a mandatory part of this protocol.
- Dandelion Root
- **Nighty Night Tea-Passionflower, Lemon Balm and Valerian Root**
- **Ashwagandha**
- Everyday Detox Tea
- Room temperature water with lemon juice
- Wholly Detox Tea
- Chamomile
- Lavender
- Smooth Move laxative tea
Supplements
These are in addition to any supplements you already take. These specifically support the system in breaking down stored toxins and boosting the immune system to help clear them from the body. Always check with your Healthcare Practitioner before adding any herbs or supplements that could interact with medications or health conditions.
- Milk Thistle
- Vitamin C
- Liver GI Detox combo
- Psyllium husk (1 Tbsp in a glass of water daily for extra fibre)
