With my trip to Amchara Health in Gozo for a long weekend juice fast just around the corner, I am getting ahead with my food plan and bringing in some ‘cleanse’ focus foods. Whether you are preparing for a health retreat holiday or simply working on refreshing your own diet, these are some great tips.
What to eat when cleansing your body.
There is no official definition of a "detox diet," but when we decide to take time out to rest our bodies and allow for high level nutrition whilst removing the items we know to be detrimental – namely refined sugar, high saturated fats, processed foods, caffeine and alcohol – there are some key foods which will help to support the process.
The suggestions mapped out below can act as a framework which can be customized based on your specific needs and preferences rather than a set of strict rules:
1. Whole plant-based foods
Strip your kitchen of packaged processed foods. Focus on whole, preferably organic foods like vegetables, fruits, whole grains, beans, nuts, seeds, eggs, and minimally processed oils such as olive or coconut oil.
Why? These foods and additives put stress on your liver and digestive system (e.g., added sugars or artificial sweeteners, artificial colours, refined carbohydrates, trans fats), as well as some chemical pesticides from conventional produce. The addition of nutrient-dense foods will nourish the body and stabilise blood sugar levels which leads to more stable energy levels.
2. Leafy greens
Dark leafy greens such as dandelion leaves, rocket, spinach and kale contain plant chlorophylls, which help to alkalise the body. Chlorophyll has also been shown to protect healthy cells and bodily tissue by increasing phase II biotransformation enzymes. These promote optimal liver health and therefore the body’s natural elimination of potentially harmful toxins.
3. Cruciferous vegetables
Otherwise known as brassicas, these include broccoli, broccoli sprouts, cabbage, cauliflower, and Brussels sprouts. This group contain sulphur-containing liver protective phytochemicals called glucosinolates, which become isothiocyanates once chewed. These are particularly well-known for their anticancer properties and some types of isothiocyanates can upregulate genes involved in protecting against DNA damage, inflammation, and oxidative stress, as well as increase the activity of phase II enzymes that help remove toxic substances and carcinogens from the body.
In short, they support the detoxification of toxins.
4. Beetroot
These ruby-coloured roots contain a type of antioxidant called betaines, which help promote normal inflammatory processes in the body and support liver cell repair due to their potent antioxidant properties. Beetroot also boasts high amounts of dietary nitrates, which can dilate blood vessels and enhance blood flow and thus help to maintain healthy blood pressure. Due to their cardiovascular supportive effects, beets have also be shown to improve exercise performance.
5. Berries
Deep-hued berries such as blueberries, blackberries, and raspberries are rich in protective compounds called anthocyanins, which have potent antioxidant properties that scavenge free radicals and enhance brain health and mood.
6. Matcha green tea
Biologically active compounds in matcha tea include theanine, chlorophyll and various types of catechins. The health-promoting properties are attributed to the high content of these antioxidant and anti-inflammatory substances, mainly due to a high concentration of the catechins.
Numerous studies have supported the use of these highly protective catechins for many health conditions including the enhancing of cognitive function, improves insulin sensitivity and decreases amyloid-β production in the brain, thus reducing neuroinflammation and reducing the progression of neurodegenerative diseases, including Alzheimer’s disease.
7. Organic lemon zest
The addition of citrus zest (lemon, lime or orange) to your food plan is easy and super supportive when focusing on health. Citrus rinds contain a compound called D-limonene, which is an effective and protective plant compound. It is important to use organic fruit for two reasons: one is that the protective compounds will be higher as they are created by the plant in reaction to humidity, pests and UV light and also that we always aim to reduce the amount of exposure to pesticides and toxins when we are focusing on our health. Rind can be grated and added to smoothie bowls (pictured above), smoothies, curries and stews or dips such as hummus.
There is still time to book my retreat. I am leaving on October 8th, dates are entirely flexible with a minimum of three nights. Drop me an email if you are interested bellenutrition@gmail.com