Spring Cleaning From The Inside Out: Ways To Safely “Detox” Your Body : Spring Cleaning From The Inside Out: Ways To Safely “ Detox ” Your Body Ana Zeller B.S. in Nutrition and Dietetics What is a “detox?”: What is a “ detox ?” A detox clears our body of toxic substances built up from: Processed food Our environment Skin products and cosmetics Natural byproducts of metabolism A detox reduces the toxic burden to our body by promoting movement of toxins through natural elimination pathways Liver, intestines, kidneys, lymph Detox vs. Fast vs. Diet The major differences Signs you may need to “detox”: Signs you may need to “ detox ” Extreme fatigue and/or “fogginess” Sharp or frequent headaches Unexplained muscle aches Frequent sickness- decreased immunity Less than “radiant” skin More prone to breakouts Decreased ability to handle stress Digestive disturbances Diarrhea, constipation, gastrointestinal discomforts What does a healthy “cleanse” include: What does a healthy “cleanse” include Unprocessed food Chemical and additive free Food as close to its “original source” as possible The right amount of each macronutrient A variety of colors, textures, shapes, tastes, and sizes A baseline of good health you can always come back to Creates a plan for you that uses food and habits to optimize how you feel and function day to day What kind of “cleanse” should you avoid?: What kind of “cleanse” should you avoid? A complete aversion of one whole macronutrient category i.e. the “lemonade cleanse” excludes protein and fat entirely, which are both vital for good health Anything requiring you taking synthetic supplements Supplements made from chemicals in a lab Anything promising a “quick” fix to a disease or diagnosis Natural treatment of a pre-existing condition takes time and a lifestyle change Benefits of a “Spring Cleanse”: Benefits of a “Spring Cleanse” Increased energy Decreased appetite/craving for unhealthy foods Strengthened immunity May aid in weight loss When fed correctly, your body will put itself at the weight it should be at Clearer thinking Improved sleep Better mood, more positive outlook, fresh beginnings in all areas of your life How Do I Cleanse? : How Do I Cleanse? Exclude foods that are taxing to your body Include nutrient dense foods that promote natural elimination Whole, unprocessed food Focus on balance Include more exercise- sweat a lot! Here are 5 practical tips that will lead to some “whole body cleansing” 1. Foods To Use: 1. Foods To Use Leafy green veggies Lemons Beets “Clean” protein Cruciferous vegetables Broccoli, Brussels sprouts, rutabaga Whole, unprocessed grains Fresh herbs and a variety of spices 2. Foods To Lose : 2. Foods To Lose The following tend to add to our toxic load: Caffeine Added sugar Processed foods Hydrogenated oils and fats Alcohol Food additives, chemicals, and artificial sweeteners 3. The Power Of Exercise: 3. The Power Of Exercise Improves circulation Brings fresh, oxygenated blood to your organs and tissues Boosts your mood Keeps metabolism high Helps to stabilize blood sugar Helps to regulate weight Keeps bones and joints healthy Promotes heart health 4. Rest and Stress Reduction : 4. Rest and Stress Reduction Sleep allows our body time to repair 7 hours per night minimum! Taking time to rest and reflect is essential in relaxing the body Relaxation allows toxins to flow out more freely Research shows a more rested mind and body lead to more healthful choices 5. Hydrate, hydrate, hydrate!: 5. Hydrate, hydrate, hydrate! Drink at least 8-10 cups of pure water per day Helps to flush out toxins Helps us identify true hunger Add some lemon for a boost Make some natural gatorade ½ of a lemon’s juice ¼ tsp. sea salt ½ tsp. coconut or “raw” sugar Mix in 8 ounces of water What do I recommend? : What do I recommend? Including the 8 cleansing elements in your everyday life as much as possible If you want to stay healthy in our increasingly toxic world, detoxifying foods and habits are essential There is no cure like a clean diet, some sweat, fresh air, laughter, and friends! There is a place for more aggressive, whole food supplemented purification program Contact me if you would like to be assessed for eligibility for participation in a coached 21-day Purification Program which teaches and instills long term “clean living” Thank you for your time! : Thank you for your time! Contact me with any further questions, comments, or feedback: Ana Zeller: firstname.lastname@example.org As always, stay well, eat well, and have a beautiful week!