Dianne Sykes | April 6, 2018

It’s that time of year. Spring has sprung. It’s a great time to start thinking about detoxing your body and your life. In fact it’s natural. It is actually programmed in our biology as living things. During the Spring your liver takes front and center as the super organ, stripping your blood and lymph down and pulling out any toxins and build up from the winter months. It’s a time of renewal. When your body does this internal Spring cleaning, it makes way for restoration and rebirth of tissue in your physiology.

Despite the massive “buzz” around the word detox, there is actually a very simple and strategic way you can aid your body in the natural detoxification process. Below are 11 supercharged and super simple tips to get your cells in full RECHARGE mode for Spring and beyond…

  1. If it's processed, don't eat it. The simple rule of thumb here is that if it has ingredients you cannot pronounce (with the exception of some vitamins) then do not consume it.
  2. Eat the seasons. Buy organic or locally-grown produce whenever possible. Take advantage of farmer's markets. That way you can find what is available for the time of year you are in.
  3. Always buy organic or locally raised meats and seafood (for seafood, you want to look for wild caught). 
  4. Eat at least 5 servings of greens each day (at least one with every meal).
  5. Eat 4-6 servings of protein per day (at least one with every meal).
  6. Drink a lot of water, preferably filtered or purified. Here is your strategy - get a 32 oz. bottle and fill it/drink it once with breakfast, once by lunchtime, once by dinner time and once before bed.
  7. Eat a serving of dark chocolate at least 70% cacao, with one of your meals each day. This will help keep your mood stabilized and it's an additional source of antioxidant.
  8. Eat 2-3 servings of fruit per day.
  9. Eat a total of 4-6 meals per day.
  10. Eat 1-3 servings of healthy fats per day.
  11. At the end of the week have an indulgent meal. You can eat normal sized portions of anything you want during this one meal. Knowing that you can have whatever you want makes it a bit easier to stay on track the rest of the week.

Now a note on portion sizes. Since we referred to them quite a bit in the above tips, here is a great way to keep track. Use your own hand as the best measuring tool you could ever ask for. First of all it’s handy (PUN intended) and second you’ll never be without it. And you can always refer to this other blog post here where we provide really useful palm and fist portion pics from Precision Nutrition. So on to the quick and dirty guidelines:

Protein:
For women = 1 palm sized portion
For men = 2 palm sized portions

Vegetables:
For women = 1 fist sized portion
For men = 2 fist sized portions

Carbs (grains, starches, fruits, legumes):
For women = 1 hand “cupped” sized portion
For men = 2 hand “cupped” sized portions

Fat:
For women = 1 thumb size portion
For men = 2 thumb size portions

Super simple, right??

Last key piece of information to share is a stellar grocery list. Check it out below…

Vegetables:

  • Kale
  • Spinach
  • Romaine
  • Swiss Chard
  • Cucumber
  • Broccoli
  • Cabbage
  • Parsley
  • Cilantro
  • Butter Lettuce
  • Green & Red Leaf Lettuces Celery
  • Vegetables
  • Tomatoes (Technically a fruit) 
  • Dandelion Greens
  • Collard Greens
  • Mustard Greens
  • Bok Choy

Fruit:

  • Blueberries 
  • Raspberry 
  • Peach 
  • Apple 
  • Pear 
  • Melon 
  • Plum 
  • Apricot 
  • Date
  • 1/2 Banana
  • Star Fruit
  • Grapefruit
  • Orange
  • Lemon
  • Pineapple
  • Mango
  • Papaya

Healthy Fats:

  • Coconut Oil (unrefined, extra virgin, cold-pressed)
  • Avocado
  • Almond Butter (no sugar)  
  • Pure Extra Virgin Olive Oil
  • Flaxseed Oil
  • Raw nuts (almonds, walnuts, cashews, pecans etc.)


Protein:

  • Fish/Seafood
    • Salmon, Halibut, Tilapia, Tuna, Trout, Shrimp, Scallops, Squid, Sashimi
  • Red Meat
    • Grass-fed Beef
    • Bison
    • “Wild Game” or “Hunted Meat”
  • Poultry
    • Chicken (no skin) 
    • Turkey
  • Organic Tofu*
  • Grass-fed Whey or Plant-Based Protein Powder

*If you have soy allergies or think you may have them, avoid tofu. Soy contains phyto-estrogens (the hormone, estrogen, that occurs naturally in some plants). There is an on-going debate regarding the role of phyto-estrogens in health and illness. If you have a known thyroid disorder, find losing weight to be extremely hard, or you currently have or previous had cancer, you probably want to avoid it. Ask your doctor if soy is safe for you.

Grains/Legumes/Pulses:

  • Oats
  • Buckwheat
  • Barley
  • Quinoa
  • Amaranth
  • Kamut
  • Spelt
  • Brown Rice
  • Lentils
  • Chick Peas
  • Kidney Beans
  • Pinto Beans