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    Detox: Eating, diet, detox and exercise plans; Natural Remedies
    Detox: Eating, diet, detox and exercise plans; Natural Remedies
    Detox: Eating, diet, detox and exercise plans; Natural Remedies
    Ebook302 pages2 hours

    Detox: Eating, diet, detox and exercise plans; Natural Remedies

    By Rosalyn Patrick

    2.5/5

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    About this ebook

    Outlines a plan for a healthy diet to help you feel refreshed and better
    LanguageEnglish
    PublisherGeddes and Grosset
    Release dateJun 30, 2015
    ISBN9781842058961
    Detox: Eating, diet, detox and exercise plans; Natural Remedies

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      Book preview

      Detox - Rosalyn Patrick

      gg

      Contents

      Cover

      Title page

      Introduction

      On Your Marks ...

      How does it work?

      What will it do for me?

      Get Set ...

      1 Planning

      2 Going seasonal ... and organic

      3 Write it all down

      4 Get moving

      5 Allergies

      6 Stress

      7 Side effects

      Go!

      Detox Foods

      Knowing when the time is right

      ... And when it isn’t

      Before you begin

      Good foods, great foods and superfoods

      Good foods

      Great foods

      Super foods

      Foods to avoid

      Helpful herbs

      Water

      Towards the Body Beautiful

      Hair and scalp

      Face

      Body

      Blissful bathtimes

      And so to bed

      Sleep in the dark

      Keep the bedroom uncluttered

      Have a bath

      Exercise

      Sleep on your left hand side

      The Seven-Day Detox Plan

      Week one

      Foods to be avoided

      Foods to be enjoyed

      Juices

      Breakfast ideas

      Lunch and snack ideas

      Main meal ideas

      A typical day’s detox

      Longer-term detoxing

      Important habits

      Weeks two and three

      Foods to be enjoyed

      Breakfast ideas

      Main meal ideas

      Weeks four and five

      Foods to be enjoyed

      Breakfast ideas

      Main meals

      The Weekend Refresher

      Friday night

      Ten-minute yoga

      Friday food

      And so to bed

      Self-indulgent Saturday

      On rising

      Breakfast

      The rest of the day is up to you!

      Lunch and dinner

      Headaches

      Fatigue

      Beauty treatments

      Face-pack recipes

      Massage

      Aromatherapy

      Chiropractic

      Reflexology

      Shiatsu

      Sunday

      On rising

      The Detox Weight-Loss Plan

      The fat epidemic

      The diet epidemic

      A long-term weight loss plan

      The kick start

      The juice fast

      Great juice ingredients

      A typical day’s juice-fasting

      The next step

      Learn to listen to your body

      Your very good health

      The Ultimate Hangover Cure

      Never again!

      Drink water, and lots of it

      Eat

      Sleep

      Drink juice

      Get a little exercise

      Boost your blood sugar

      Watch a feel-good movie

      Have a bath

      The first week

      A new way of drinking

      Detox Your Environment

      Clearing the air

      The toxic home

      Give up smoking

      Acupuncture

      Aversion therapy

      Hypnotherapy

      Nicotine substitutes

      Willpower

      How detox can help

      Tips for giving up smoking

      Recipes

      Breads

      Yeast-free bread

      Soda bread

      Juices

      Apple and Carrot Juice

      Summer Fruit Juice

      Summer Salad Drink

      Detox Drink Deluxe

      Breakfasts

      Cornmeal Muffins

      Scrambled Eggs and Ginger

      Healthy Hash Browns

      Home-Made Muesli

      Soups

      Butternut Squash Soup

      Carrot, Honey and Ginger Soup

      Express Lentil Soup

      Parsnip and Apple Soup

      Salads

      Beetroot, Carrot and Parsnip Salad

      Broccoli and Cauliflower Salad

      Ginger and Carrot Salad

      Brown Rice Salad

      Italian Tomato Salad

      Greek Salad

      Spinach and Avocado Salad

      Salad Dressing

      Oil-free Dressing

      Oil and Lemon Juice Dressing

      Mayonnaise

      Main Meals

      Braised Barley with Vegetables

      Broccoli with Almonds

      Buckwheat Bake

      Cashew Nut Risotto

      Easy Kedgeree

      Hummus

      Lamb with Rosemary

      Mushroom and Cashew Nut Stroganoff

      Nut Loaf

      Orange Chicken

      Potato Omelette with Herbs

      Salad Nicoise

      Spicy Lentil Dhal

      Stir-fried Beansprouts

      Stuffed Peppers

      Tomato and Bean Stew

      Vegetable Hotpot

      White Fish Terrine

      Wholewheat Penne with Pesto and Cherry Tomatoes

      Desserts

      Apple Custard

      Baked Pears

      Banana and Almond Cream

      Banana Crumble

      Yoghurt Ice Cream

      The Liver

      The great detoxifier

      Alcohol

      Cigarettes

      Other drugs

      Fat digestion

      Protein digestion

      Glycogen

      Kupffer cells

      Other liver functions

      How healthy is your liver?

      Your health check list

      A No-Equipment-Needed Fitness Plan (Almost)

      Day one

      Day two

      Day three

      Day four

      Day five

      Day six

      Day seven

      Well done!

      But don’t stop here

      Other Books in this Series

      Copyright

      gg

      Introduction

      HOW are you? Before you say ‘Fine thanks’, think for a moment. How are you really? When you wake up in the mornings, do you long to roll over and grab another three hours’ sleep? Do you look in the mirror and wonder where that fresh, taut-skinned youth has gone? Do you suck on coffee after coffee all day long yet still feel irritable and exhausted?

      Are you, in short, sick and fed-up of feeling sick and fed-up?

      If this is you, you are not alone. A large proportion of us feel this way: prey to minor niggling health problems – from bad hair to bloating to biting people’s heads off because they’re standing between us and the fizzy drinks machine – yet not suffering from a serious medical complaint. Scratch the surface and most of us feel permanently slightly off-colour but not quite sure where we’re going wrong.

      Is it the stress at work? The car fumes in the atmosphere? The preservatives in our food?

      Well yes, it’s all of those things. Add in too many cups of coffee, a few sessions in a smoky pub, too many late nights and little or no aerobic exercise and you have a foolproof recipe for continued underperformance in the health department.

      So what to do, bar booking yourself into a health spa for the next five years?

      Dare you consider a detox?

      Before you slam the book shut at the very mention of the d-word, be assured that it needn’t involve an ill-advised three-day crash diet featuring colonic irrigation or a celebrity-endorsed herbal drink that smells like compost and costs half a month’s wages for a two-week supply. Your doctor would be appalled – and so would your body.

      A proper detox is no more and no less than a healthy, natural diet designed to enhance your body’s healthy, natural functions. It means saying goodbye to the toxic substances we think help us get through the day, the caffeine, nicotine and sugar, which actually make us feel worse in the long run; and a big hello to fresh fruit and vegetables, lots of water, whole and organic foods, all topped up with a bit of exercise and a regulated sleep pattern.

      Easy! And the results speak for themselves. Within days you’ll feel refreshed, your energy levels will have increased, your skin will become clearer, your hair glossier and stronger, and your moods highly improved.

      And you won’t be hungry or forced to drink twig tea once.

      Think about it. If your car was rattling to bits and refusing to start in the mornings, you’d take it straight in for a service.

      Perhaps it’s time to do the same thing for yourself.

      gg

      On Your Marks ...

      WHAT is a detox? Think of a detox as a spring clean of your body: a serious clear-out of all the junk and toxins you’ve accumulated over the last few months, or even years.

      Follow even a short-term detox plan, the Weekend Refresher for instance, and you will feel instantly lighter, have more energy and look better, just as your house does when you finally get around to hauling your old books down to the charity shop, streamlining your wardrobe and giving every corner a serious dusting down.

      What you find when you organize your home is that you want to keep it that way. You find yourself adopting tidier habits and developing a newfound desire to keep everything in order.

      The same thing will happen with the detox diet.

      Once you start to feel the benefits of weaning yourself from caffeine and junk food, and start to enjoy whole natural foods and moderate regular exercise, not to mention the beautifying effects, you will want to keep things this way.

      A detox will improve your well-being in the short term but, if you adopt its lessons of clean living, it could do wonders for your long-term health and fitness too.

      How does it work?

      If you put the right fuel in your car, it works perfectly. If you put in diesel by mistake, it stops. The same goes for your body. Feed it exactly what it needs and it will do its absolute best by you. Feed it rubbish and it will be too preoccupied trying to digest the latest delivery of refined carbohydrates and sugars to put in any repair and maintenance work.

      A proper detox diet doesn’t just help the body speed up its waste disposal capabilities, it also provides all the vitamins and nutrients the body needs to repair and strengthen itself.

      The liver is of particular importance, being the organ that extracts toxins such as chemical additives, drugs and alcohol from our food and drink and either breaks them down into less harmful substances, stores them or eliminates them.

      If it is too busy processing toxic waste, it cannot attend to one of its other main functions – releasing energy. Which is why, when you’re suffering from a hangover, you feel extremely lethargic, and why a heavy meal leaves you listless.

      If the liver ends up having to store too many unusable toxins over too long a period of time, then you risk liver damage – a medical condition that will affect your whole bodily system, given how central to your health this major organ is.

      So take good care of it. The liver is refreshed by fruit and vegetables, worn out by red wine and slabs of fatty beef. A more detailed account of the liver and its functions can be found later in the book.

      The kidneys are also crucial in that they process fluids and flush out toxins. You need to drink at least two litres of water a day, three if you work in an office with air conditioning, have central heating at home or do regular exercise which makes you sweat. The athlete Liz McColgan carries a bottle of water with her all the time, sipping at it every time she remembers. Try to get into the habit of doing this too. If you find water too boring, add a dash of lemon juice or some sugar-free cordial but plain old tap water is best.

      Drinking plenty of water can also help to prevent kidney stones, one of the most common renal problems in the UK, affecting more than 40,000 people a year.

      What will it do for me?

      Initially, you may find that a detox diet makes you feel even worse!

      Those who drink a lot of tea and coffee may experience mild headaches over the first day or two without it. You may also feel quite tired as your body has become so dependent on artificial stimulants, but this will pass quickly too, leaving you with more energy than you had before. Other early symptoms include a coated tongue and bad breath; these are simply manifestations of your body’s cleansing process and are short-lived. You may also feel slightly irritable to begin with, which is why it is always best to begin your detox over a weekend or holiday.

      Soon you will begin to feel more energized, less prone to mood swings, and find it easier both to drop off to sleep at night and get up in the morning.

      Your bowel movements will also become more regular, thanks to a sufficient intake of fibre and fluid (constipation is often caused by mild dehydration).

      Longer term effects include a clearer complexion.

      If you are prone to ‘congestion’ around the nostrils, caused by blocked pores, you may well find that this clears up. Your skin will feel smoother and less dry as your circulation improves, which will also make your hair and nails stronger and healthier.

      Detoxing may also help you if you are trying to conceive, as it will get your body into the best possible working order. Smoking and drinking and eating junk food is off limits when you are pregnant and the same applies at the pre-pregnancy stage.

      In the even longer term you may lose weight. Not in the boom and bust way of crash dieting but as part of the gradual process of your body finding its ideal weight – called the ‘set point’ by dieticians. Though it takes a while, the good news is that weight lost gradually is more likely to stay off – most sudden weight losses are simply caused by a lack of water and weight is quickly regained. Weight lost slowly is much more likely to be a loss of actual fat.

      You may even be able to say goodbye to cellulite, that much maligned ‘orange peel’ skin to which women in particular, even slim, fit women, are almost universally prey to. When your body is working at maximum efficiency, it takes care of everything, even those little fat pockets tucked in beside your hips.

      Get Set ...

      Changing your diet takes a bit of forethought, which is about more than putting different things in your trolley the next time you’re in the supermarket.

      Firstly, you have to be motivated. Forcing yourself to crunch down on greens without any real notion of what you hope

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