Time For A Little Spring Cleaning
How do we hold ourselves accountable to make healthy diet and lifestyle choices when we are constantly inundated with ads and media telling us to choose otherwise? I have always felt passionately about utilizing nutritional cleanses as a way to focus on digestive health, and detoxes are a systemic approach that takes it one step further.
Detoxes create a structure that focuses on eating whole foods that are unprocessed and free from pesticides. Along with the journey journal, which will be discussed later, this detox program will give you the opportunity to remove waste from your lives and bodies. For the duration of this detox, I will work with you to create a diet plan that fits your needs, because all diets are not created equal and what works for one person might not be the best choice for another.
Under the care of a naturopathic doctor, herbs and vitamins can be integrated into your detox to support the organs that are involved in detoxing, increase vitality, boost your mood, and leave you feeling refreshed and revitalized. The journey to eating well begins with the steps that you take!
Let’s Talk Food Choices
It is important to understand which foods support your overall health. The more we consume foods thoughtfully, the easier it becomes to replace old habits with new ones. Devour what grows locally and seasonally in your area, add a variety of fruits and vegetables into your diet, and incorporate these foods into each meal. It is important to balance each meal with a variety of fruits, vegetables, whole grains, nuts, seeds, healthy proteins, and fats.
Carbohydrates, fats, and proteins are the three major nutrients we need to consume to sustain ourselves. Carbohydrates provide us with quick energy in the body's most preferred form. Some carbohydrates also contain fiber which we need to keep us regular and remove waste from our body.
Proteins are an essential part of nutrition and have a wide range of functions in the body, including: enzyme and connective tissue production, and transporting molecules (like oxygen) to our tissues.
Fats perform three primary functions in the body: they provide more energy than carbohydrates and proteins, they protect us from cold and trauma, and they are an integral part of cell membranes. Fats are also needed for the production of hormones, and absorption of fat soluble vitamins: A, D, E, and K.
Eating a diet that is balanced in carbohydrates, proteins, and fats, is crucial for your body to operate optimally. During this detox you will learn how to read a food label so you can learn what to watch out for and make educated decisions when purchasing food.
Taking Healthy Eating To The Next Level
Eliminating toxic foods and beverages from our diet is the first step in clean eating. It is best to avoid processed foods, foods high in added sugar, trans fats and junk food because these foods are highly addictive and create a lot of extra work for your body to process. The goal of eating clean and detoxing is to provide your body with easy to digest foods and give it the time that it needs to remove waste, absorb nutrients, and create a healthy environment for the microorganisms in our large intestine.
The meal plans that will be offered during this program include: nutrient dense smoothies and juices for breakfast and dinner, and a nutritious meal for lunch because your body is most active and in need of energy during the middle of the day. Snacks should include raw nuts, olives, and whole fruits and vegetables. The meals aim to provide your body with easy to digest nutrient rich foods throughout the day that won't leave you hungry and craving fast food. Allowing adequate time between dinner and breakfast will let your body digest the food that you consume and focus on detoxing your organs for optimal functioning. Proper hydration is very important to maintain a healthy diet. Drinking half your body weight in ounces of water is the standard to assure that you are well hydrated.
Introducing clean eating will improve digestion, increase energy, provide mental clarity, boost your mood, strengthen liver function, reduce inflammation, and you may even notice clearer skin and weight loss.
There Is No Better Preventative Care Than Naturopathic Medicine
There are six principles of naturopathic medicine: first, do no harm, the healing power of nature, identify and treat the causes, doctor as teacher, treat the whole person, and prevention. Using these principles as a guide, a naturopathic doctor, or ND, will create an individualized treatment plan based on your specific needs.
Not all supplements are created equal, and, unfortunately, it is very easy to become overwhelmed when purchasing over-the-counter supplements at your favorite grocery store or supplement retailer. A ND can make that process less intimidating and safer by recommending excellent quality supplements that meet your personal needs while avoiding botanicals and nutrients that may interact with your prescription medication.
The liver, kidneys, skin, lungs and GI tract are all central to the detoxification process and sometimes need a little help doing their jobs. During this cleanse, Dr. Rosa can deliver intravenous (IV) and intramuscular (IM) nutrients, as well as provide supplement recommendations to help support these organs during the natural detoxification process.
Improve Your Positive Lifestyle Practices
Optimal health happens when all aspects of a person's life are in balance and there are many ways to support your body during a detox. Maintaining physical, mental, emotional, social, and spiritual health are just as important in creating harmony in one's life as eating a balanced diet.
Brené Brown said that, “loving ourselves through the process of owning our story is the bravest thing we will ever do.” Remember to love yourself where you are at this present moment and appreciate the journey that it took you to get here.
The Power of the Journey Journal
Write that shit down! Take the time and energy to connect with where you are at this present moment and begin a journey journal. Document what you are feeling and the changes you experience throughout this detox, stay body and mind positive.
Surrounding yourself with people who support you and encourage you to grow will lift you up, support you when you are vulnerable, inspire you, challenge you, and make it easier to hold yourself accountable. You benefit by surrounding yourself with people who make you happy by elevating you and suffer when those around you are negative or toxic.
Manage Your Expectations
As you make changes in your life, it is important to manage your expectations. Remember it is never about perfection, but rather about progress. The goal is to take actionable steps that lead you to where you want to go, but some days those steps are harder to take than others and that is OK. Be present and honest with yourself and appreciate the steps that you choose to take and the growth that will happen throughout your journey.
Sweat!
Exercise is one of the best ways in which we can care for ourselves. There are many aspects to healthy living and exercise is a keystone. Exercise provides many benefits to positive lifestyle practices, including: reducing stress, improving bone health, reducing anxiety and depression, providing cardiovascular support, and strengthening the nervous system. Ideally, you should do 30 minutes of moderate intensity cardio activity at least five days per week, but if you are not there YET that is ok. Walking, running, jogging, dancing, swimming, and bicycling are some exercises that can be helpful in boosting the health benefits of a detox plan. Make a commitment and don't forget to breathe, meditate, love and laugh!
Spring Always Comes To An End
There is a popular quote by Michael Pollan that says, “Eat food. Not too much. Mostly plants,” that I think summarizes the food goals of this detox perfectly. However, that being said, we recognize that changing your diet can be challenging and it is important not to chastise yourself if you have some setbacks along the way. One unhealthy meal isn’t going to ruin your diet just as one healthy meal isn’t going to make you healthy, it is about consistently taking the steps that support your journey and your health goals.
Practice positive lifestyle principles. Surround yourself with those that support your goals, begin your journey journal, manage your expectations and routinely engage in exercise. These changes may feel difficult at first as change typically does. Wherever you find yourself in your health journey, detoxes are there to support your overall health. Commit to yourself, your health and sit back and watch the beauty of your life unfold.
I am Brittany Martin, CHN. I, along with Dr. Rosa Scooler, ND, invite you to join us on YOUR journey to a healthier you. Together we will empower you to put yourself first so you can get the most out of this detox. Spring Cleaning begins on March 20th. Welcome the change of the season with a new healthier you. Contact us at Fatcarrotnutrition@gmail.com to sign up. We are accepting a limited number of new clients and the deadline to sign up is March 13th. See you then!
