10-Day Spring Cleanse
Spring is my favorite time of year! I love when the days start to get longer, the sun begins to feel warmer and nature comes alive after being dormant over the winter. There’s an energy about Spring that makes me feel uplifted and reinvigorated.
Spring is the perfect time to give our bodies a chance to “reset” after the winter when we tend to hibernate, spend time indoors, and gravitate to our favorite comfort foods. Just like we Spring clean our homes, our bodies can benefit from some Spring cleaning too!
I like to complete a 10-day Spring cleanse to help boost metabolism, flush out toxins and re-energize all major systems. And just to be clear, I’m not suggesting the type of restrictive juice cleanse that many people may be envisioning. It’s not necessary to do a full-blown juice cleanse or a supplement-heavy detox to encourage your body’s detoxification and elimination. Deprivation and over-restriction may cause a rebound reaction, resulting in bingeing. The best way to go about a successful cleanse is to stick to a simple diet plan that emphasizes healthful, whole-food, home-cooked meals. It will motivate you to continue eating in a healthier manner long after the cleanse is completed.
Interested in joining me?
Let’s hit the reset button! But first let’s review a few key principles of the cleanse protocol:
The No-no List
Here’s a list of what you’ll want to avoid during the 10-day cleanse:
Refined carbohydrates and sugar
Processed food
Fried food
Red meat
Dairy
Alcohol
Sugary drinks and pop
Any foods that are known allergens or sensitivities
Foods to Enjoy
During the 10-day cleanse you will want to include the following:
Water – I can’t emphasize enough how important water is for the elimination of toxins and waste. Make sure you’re staying well hydrated and drinking 2 to 4 litres of filtered water per day, depending on your activity level. Herbal teas and non-sugary drinks can also be included. Try to limit coffee and caffeinated beverages to 1 per day as they can be dehydrating.
Vegetables – 60% of your meals should be made up of veggies. To get a wide spectrum of phytonutrients, try to eat as many colours as possible. While practically all vegetables are beneficial to your health, some have a higher concentration of detoxifying properties than others. Notable veggies to load up on include artichokes, asparagus, arugula, broccoli, beets, bell peppers, brussel sprouts, collard greens, green beans, kale, spinach, and wheatgrass.
Fruit – Although an amazing source of antioxidants, fruit can also be quite high in sugar. It is ok to enjoy, but in moderation. Limit your servings of fruit to no more than 4 per day. Some of the most beneficial fruits include grapefruits, blueberries, strawberries, raspberries, lemons, bananas, kiwis, limes, apples, pomegranates.
Lean protein – Whether you choose to include animal protein in your diet or prefer plant-based protein options, we need to have an adequate amount of protein with each meal (recommended daily amount in grams = body weight in kg x 0.80) 1. Protein broken down into amino acids are the building blocks our body uses for hormone and enzyme synthesis, as well as to build and repair muscle, cartilage, soft tissue and bones. During the cleanse we will avoid red meat as it has an acidic effect on the body and can overburden the digestive system. Proteins to include are chicken, turkey and fish and plant-based proteins such as nuts/seeds, beans/legumes, dark leafy veggies, spirulina/chlorella and quinoa.
Healthy Fats – Are essential! Satiety, metabolism, nutrient transport, and cognition are all benefits of good fats. Some excellent sources are avocados, nuts, seeds, fatty fish, and olive oil. Make sure to include healthy fats with each meal.
Carbohydrates – although carbohydrates are not essential to our diet, adding a small amount of unrefined carbohydrates such as oats, legumes, quinoa, & sweet potato to each meal will help you to feel full for longer, and you’ll get an energy boost.
Some additional tips to consider during your 10-day cleanse:
Eat as much organic food as possible to relieve your body of the additional burden of having to deal with synthetic pesticides, chemical fertilizers, antibiotics, or synthetic hormones
Because you’ll be cooking most of your meals at home, it’ll be helpful to plan your meals ahead and to keep whole-food snacks at hand so that you’re not tempted to grab a packaged/processed snack when you’re hungry
Make a daily commitment to move for at least 30 minutes. During the winter, we tend to become more inactive, so Spring is a wonderful time to bring our exercise levels back up. This can be as easy as a 30-minute brisk walk.
After the 10 days are complete you'll probably notice some weight loss, clearer skin, increased mental clarity, and more energy than you've felt in a long time!
