Gareth McLean Founder & Legal Author 7 DAY DETOX PROGRAM. BSc (Hons) Sport & Exercise Sciences

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1 7 DAY DETOX PROGRAM

2 GMC 7-DAY DETOX PLAN By Gareth McLean Referred Nutritionist & BSc ScEx Science Forget everything you think you know about detox. My version is a relaxing, 7-day program that includes soothing teas and scrumptious smoothies. No fasting, no scary laxatives just pure, natural, delicious food. Follow these suggestions and you'll get yourself, your digestion and maybe even your blood sugar and blood pressure back on track. There are a few aspects of detoxing which can help boost your health. These include eating more fruit and veg, drinking more water and cutting out the junk in your diet. Nevertheless, there are no proposals that a detox diet will work on everyone. Ultimately, you want to follow a detox diet that is health based with the least restrictions and is used to kick start a longer term, more varied healthy eating plan. Remember, there s no substitute for a healthy diet and regular exercise when it comes to losing weight and staying healthy & well and if you re eating well most of the time, there s simply no need to get caught up in the detoxing bug come each and every month. What s the theory behind a detox? Our bodies are continually overloaded with toxins from, for example, pollution, cigarette smoke, pesticides, a poor diet, food additives, alcohol and caffeine. As these toxins build up in our system, any number of health problems can occur, including weight gain, cellulite, headaches, dull skin, bloating, fatigue, lowered immunity, aches and pains, and a general lack of wellbeing. The process of detoxing helps to remove these toxins from the body with the result that you lose weight, feel healthier and recover from all those other niggling health problems. What foods do detox diets allow? The foods allowed and banned can vary widely amongst different detox diets, but generally fruit, vegetables, beans, nuts, seeds, herbal teas and massive amounts of water are allowed. In contrast, wheat, dairy, red meat, fish, eggs, caffeine, alcohol, salt, sugar and processed foods in fact, most of the foods that many of us love are banned. Are there any pros? Detox diets do encourage some good habits such as eating more fruit and vegetables, drinking more water and cutting down on junk food and processed foods. Plus they encourage you to cut back on caffeine and alcohol all good habits to get into. They also help you to think about what you re eating and can be quite motivating as you take charge of your health. Foods to include in the plan Your plan can include:

3 Fruit your plan can include any fruit including fresh, frozen, or dried natural fruit juice. This includes apples, bananas, pears, oranges, grapefruit, satsumas, sultanas, raisins, pineapple, mango, kiwi fruit, strawberries, raspberries, blackcurrants, nectarines, peaches, melons, star fruit etc Fruit juice either make homemade fruit juices or smoothies from fresh fruit, or drink readymade juices. Make sure ready-made juices are labelled as being pure or unsweetened. Vegetables eat any vegetables including fresh or frozen (No canned vegetables)this includes carrots, onions, turnip, swede, sprouts, cabbage, peppers, mushrooms, sweetcorn, peppers, leeks, courgettes, broccoli, cauliflower, salad, tomatoes, cucumber, spring onions etc Beans and lentils eat any beans, including those that have been fresh or dried. This includes red kidney, haricot, cannellini, butter, black eye, pinto, red lentils, green lentils and brown lentils Organic chicken,turkey,tofu and quorn. These are the only 4 fresh lean meats allowed within this detox. (avoid red meat, processed hams, or other sources) Oats sprinkle oats over fresh fruit or use to make porridge, sweetened with honey and fresh fruit Potatoes all types sweet potato, Brown rice and rice noodles (no white rice allowed) Rye crackers, rice cakes and oatcakes Fresh fish eat any fresh fish including cod, plaice, mackerel, salmon, lobster, crab, trout, haddock, tuna, prawns, Dover sole, red mullet, halibut, lemon sole, monkfish, swordfish etc. Canned fish in water is suitable too eg salmon or tuna Unsalted nuts eat any including Brazil, peanuts, almonds, cashew, hazel nuts, macadamia, pecans, pine nuts, pistachio, walnuts etc Unsalted seeds eat any including sunflower and pumpkin Live natural yoghurt Extra virgin olive oil and balsamic vinegar Garlic, ginger and fresh herbs (essential for flavour) Ground black pepper Honey Water at least 2 litres a day. Tap or mineral water is fine. Herbal or fruit teas Foods to avoid during your detox Red meat and any meat products like sausages, burgers, and pate Milk, cheese, eggs, cream Butter and margarine Any food that contains wheat including bread, croissants, cereals, cakes, biscuits, pies, pastry, quiche, battered or breadcrumbed foods, etc Crisps and savoury snacks including salted nuts Chocolate, sweets, jam and sugar

4 Processed foods, ready meals, ready-made sauces and takeaways Alcohol Coffee and tea Sauces, pickles, shop bought salad dressing, mayonnaise Salt Fizzy drinks and squashes, including diet versions Detox Plan Breakfasts Banana porridge Porridge made with water and topped with natural yoghurt, banana, raisins and sweetened with honey. Fruit salad with yoghurt and oats Fresh fruit salad with natural yoghurt and a sprinkling of oats. Fruit smoothie made with fresh or frozen fruit. Fruit smoothie made from fresh fruit, natural yoghurt and honey to sweeten if needed. Muesli and yoghurt Homemade muesli made from oats, seeds, nuts and dried fruit served with natural yoghurt. Fresh fruit and yoghurt Fresh fruit and a pot of natural yoghurt sweetened with honey. Detox Plan Lunches Vegetable soup or any homemade Soups Large bowl of vegetable or any homemade soup (either homemade or supermarket fresh ) try sweet peppers & parsnip soup or sweet potato & chilli, be adventurous) Tuna and sweetcorn jacket potato and salad Jacket potato topped with tuna (canned in water) mixed with sweetcorn and natural yoghurt and served with salad. Mediterranean salad with Chicken Fresh lean Chicken Fillet served with rocket, avocado, tomatoes, fresh basil and black pepper. Plus a handful of unsalted nuts. Guacamole with crudités Homemade guacamole made from avocado, lemon juice, fresh chilli, tomatoe and garlic served with vegetable crudités or oatcakes. Tzatziki with crudités (Look online to find this recipe) Homemade tzatziki made from natural yoghurt, garlic, cucumber and lemon juice served with vegetable crudités and pitta bread. Avocado and prawn salad Fresh avocado served with prawns, salad, balsamic vinegar and lemon juice. Warm chicken chilli salad Gently stir- fry chicken, fresh chilli, aubergines, red peppers, asparagus, mangetout, broccoli and red onion, and serve on a bed of baby gem lettuce, garnished with cashew nuts. Jacket potato with grilled cod (or any fresh fish) Grilled cod fillet served with jacket potatoes and lightly steamed vegetables.

5 Detox Plan Dinners Chinese chicken & vegetable stir fry Stir fry a selection of vegetables such as peppers, onions, mushrooms, bamboo shoots and beansprouts in a little olive oil with garlic and ginger. Serve with brown rice. Baked salmon with jacket potato Bake a salmon fillet and serve with a jacket potato and steamed vegetables. Chicken and prawns with noodles Gently fry a selection of vegetables such as beansprouts, peppers, mushrooms, and white or spring onions in extra virgin olive oil. Garnished with shallots, pickled. When lightly browned, add chicken and a handful of prawns. Cook for a few minutes until chicken is tender. Serve with rice noodles & top with mixed sesame seeds. Baked salmon with sweet potato Bake a salmon fillet and serve with sweet potatoes and steamed vegetables. Sweet and sour chicken stir fry with rice Gently fry a selection of chopped vegetables such as onions, peppers, baby sweetcorn and mushrooms. Add fresh pineapple (in fruit juice), tomatoes, tomato purée, white wine vinegar and honey. Bring to the boil and simmer until the sauce has thickened. Serve with brown rice. Chicken Raisukaree- curry dish Stir-fry chicken, mangetout, peppers, mushrooms and spring onion in coconut or extra virgin olive oil. Serve with brown basmati rice and garnish with red chillies, coriander and lime. (Look up homemade curry sauces online there is 100 s depending on how mild or hot you like it) Potato and bean casserole Gently fry a selection of typical casserole vegetables such as onion, carrots and parsnip in a little olive oil with garlic. When browned, add diced potato and fry for a few minutes. Add fresh vegetable stock, black pepper and your favourite beans. Bring to the boil and simmer until the casserole thickens. Detox Plan Snacks Fresh fruit, fresh fruit salad or vegetables Natural yoghurt mixed with honey Handful of unsalted nuts or seeds This menu is obviously only an example of food and meals that s I ve used before, so be adventurous if you to try anything different foods and rotate foods in and out of your diet as much as you can. The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.