Shine The Light

Prepping for a Nutritional Cleanse / Detox or just trying to reboot on your own? Here are several ways to ease into a cleaner, healthier diet . . .

Start slowly, a couple of weeks before you plan to detox, start planning and setting goals. Reduce your intake of processed foods, sugars, caffeine, and alcohol while increasing your water and whole foods.

A little research can provide you with some options to replace the things you know you’ll miss the most. Try first replacing white sugar with more natural sugars ~ honey, molasses, maple syrup! After a few days, drop your sugar even further by using dates or monk fruit in your recipes.

Hydrate by adding 3-4 glasses of water to your daily routine. Start your day with a tall water adding some fresh squeezed lemon ~ drink this even before you brush your teeth! Add a mug or 2 of warm decaffeinated Green Tea to warm up your winter!

Get excited by trying a new grocery store like Trader Joes or Whole Foods and go in with a list based on some clean recipes you love. You may discover all sorts of new ways to make healthy options delicious!
Seek out the antioxidant-rich, high prebiotic foods.

If you drink alcohol start to rethink the types that you consume as well as the quantity and frequency. There are some alcohols that are a little “friendlier” then others ~ Vodka Soda Water, Dry Wines, Whiskey on the rocks, Bloody Mary, Gin Soda Water Lime, Ultra Brut Champagne, and if you are brave try Hard Kombucha. All of these are better options than beer and sweet mixed drinks. Just keep in mind that during your cleanse you be alcohol-free so reduce your intake as you try these new options. Think about using fresh slices of lemon, lime, and orange before adding sugary juices.

A great seasoning is garlic, onion power and a squeeze of lemon~ tastes richer and fuller then salt! If you need a pinch of salt use Himalayan sea salt. Another tip ~ try taping over half of the holes on your salt shaker. Or place your salt in a tiny bowl and use you fingers so you can feel how much you are using.

Add a 10 minute walk to your routine. It’s an easy commitment to make and you can increase the time you spend as it becomes more of a habit. Before you jump in the car in the morning take a fast walk up and down your road. Choose the stairs over the elevator. Park in the last space furthest from the store or work. Make plans with a friend to walk and talk ~ it adds an extra level of accountability and connection!

 Coffee lovers ~ Depending on where you are starting. . . some are drinking 6 cups a day, some 2 cups a day . . . either way there are options! First look at the type of coffee you are drinking and try switching to a brand that you can get behind. I have found a few and will give one of my favorites which is Dean’s Beans. Take a look at their people-centered mission and tasty organic coffees and see what you think. Next try taking away a cup a day or replacing that cup with decaf. One of the most common symptoms reported by Cleansers is a headache. This can be alleviated by slowly reducing your caffeine and alcohol intake, rather than cutting it out cold turkey on the first day of a cleanse.

 Try Mud Water as a replacement ~ Mushroom Coffee or Chaga!

Experts believe that mushroom coffee can provide antioxidants that support your immune system. The reduction in caffeine can help you get a better night’s rest. Also take a look at Dandy Blend for yet another heathy alternative to Coffee ~ you’ll be amazed at how closely a dandelion blend tastes like a coffee bean blend!

A Good Nights Sleep~ take a little extra time in bed. Each night try to be in bed 15 minutes earlier than the night before until you reach your goal. Aim for a solid 8-9 hours each night. Knowing that not everyone has an easy time falling to sleep sometimes it helps to have a short list of self-care tasks leading up to crawling into bed. A warm bath, candles, soft music, no phone or TV after a certain time of night and tranquil white noise can all help. Another thing may be redecorating your room ~ adding aroma therapy, a humidifier, cozy blankets and extra pillows. Remove anything that is distracting or creates stress, like piles of clothes or too many pets on the bed (though sometimes that helps).