7-Day Detox

3/3/2016

Its spring and time for a 7-day detox! People often find that by discovering whole foods they become inspired to try new recipes, which usually leaves them feeling energized and focused. Here’s a version of a detox diet that’s delicious. It replaces added sugar, processed foods, dairy, wheat, and gluten, with nutritious, satisfying ingredients such as antioxidant-packed vegetables and fruits, plant-based protein, alkaline water, and probiotic-rich fermented foods

Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.

1) Before Beginning the Diet

Phase out foods and drinks such as coffee and sugar in order to avoid headaches and other uncomfortable bodily reactions.  Begin taking Energrēns daily.

2) Give Your Diet a Mini-Makeover

In order to minimize the common detox symptoms, we recommend taking three to five days before a cleanse to slowly remove deleterious foods from the diet such as coffee, alcohol, sugar, wheat, artificial sweeteners, trans fats, and packaged, boxed, canned or fast food.

We also recommend cutting back on animal protein such as pork, veal, beef, sausage, cold cuts, and canned meat, while upping your intake of raw vegetable salads and lightly steamed vegetables.

You may also want to take this time to rid your kitchen of any foods or beverages that might tempt you during your cleanse.

Plan your menu for the week and make time to grocery shop, reference our sample meal plan and list of “Foods to Eat” (below).

If you don’t normally buy organic, look for local farmers’ markets, health food stores, or grocery stores with a good selection of organic foods. If you’re not able to buy all produce organic, get a fruit and vegetable wash to help rid your produce of pesticide residues, waxes, and other undesirable chemicals.

Sample Meal Plan

NOTE: This sample menu can be modified to include/replace any ingredient with any ingredient on the “Foods to Eat List” below.

 Breakfast wholefood shake

This shake will power you through the hardest and longest days. It’s 100% wholefood with an emphasis on healthy fats and antioxidants. This recipe makes one shake.

½ cup frozen wild or organic blueberries

½ cup frozen wild or organic cranberries

1 heaping teaspoon Sacred Elixirs Energrēns

1 tbsp. almond butter

1 tbsp. pumpkin seeds

1 tbsp. chia seeds

1 tbsp. hemp seeds

2 walnuts

¼ avocado

½ tbsp. extra-virgin coconut butter

½ cup unsweetened almond or coconut milk

½ cup alkaline water

Combine all of the ingredients in a blender and blend on high speed until smooth, about 2 minutes. If the shake is too thick, add more alkaline water until you reach a thick but drinkable consistency.

 Lunch – Salad

Choose a green base such as arugula, spinach or mixed salad greens.

Choose four vegetables; bell pepper, celery, mushroom, snap peas, jicama, carrots, radish, broccoli, cauliflower, cabbage, onion, roasted peppers, artichoke hearts, parsley, dill, cilantro, mint.

Choose one healthy fat: ¼ avocado, 2 tablespoons nuts or seeds, 2 tablespoons olives (Kalamata).

Choose one serving protein (4 ounces): salmon, sardines, tuna (wild fresh or canned), diced chicken or turkey, cubed tofu, or tempeh.

Choose your dressing: 2 tablespoons tahini with lemon juice, 1 tablespoon olive oil with lemon juice, apple cider or balsamic vinegar.

 Dinner; Entrée with greens:

Choose a green base: Broccoli, asparagus, arugula, spinach, kale, or chard. Steam or lightly sauté with some garlic and oil.

Add 4-6 ounces of protein (below).

Protein Options:

Choose from our “Foods to Eat List” below.

Snacks:

Choose one: Creamy tahini, hummus, or tapenade with sliced raw veggies of your choice.

Or ¼ cup mixed nuts (preferably raw).

3) Prevent Caffeine Withdrawal

If you drink caffeinated beverages on a regular basis, you may experience headaches, tiredness and other caffeine withdrawal symptoms.

Here are some tips on how to prevent it:

Gradually decrease your caffeine intake one week prior to starting the cleanse.

Try substituting some of your coffee intake with Swiss water decaffeinated coffee. For instance, try having a cup of coffee that is 75% regular coffee and 25% decaffeinated coffee. Gradually up the percentage of decaf until you're ready to eliminate it entirely. 

Switch to lower-caffeine drinks such as green tea, white tea, matcha, or oolong tea.

If it's the bitter taste of coffee you miss, try a caffeine-free herbal coffee substitute such as Teeccinno®.

4) Drink Alkaline Water

Your body needs plenty of alkaline water during a detox diet. Drinking lots of water keeps you hydrated and may help flush out toxins, so be sure to drink at least eight glasses of alkaline water daily.

5) Pamper Yourself by Stocking up on Tools for Detox Success

Relaxation as you detox, consider buying some essential oils to add to your bathwater or use for massage. Incredibly calming, lavender oil may be especially helpful for those suffering from caffeine-withdrawal-related headaches.

 Take time to meditate since meditation reduces anxiety, blood pressure and overall stress.

6) Know What Not to Cut Out

Don’t stop taking any prescription medications while on a detox diet. Discontinuing certain medications can have serious, possibly life-threatening consequences.

Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.

7) Foods to Eat

Here is a list of Foods to Eat during a 7-day detox diet:

Fruit

Fresh or frozen fruit, such as apple, apricot, blackberry, blueberry, cherry, fig, kiwi, lemon, lime, loganberry, mango, melon, nectarine, oranges, papaya, peach, pear, pineapple, pomegranate, prune, raspberry, strawberry, watermelon. 

Unsweetened juice

Unsweetened dried fruit (sparingly) such as cranberries, dates, raisins, goji berries.

Vegetables 

Try to include at least one salad a day, and incorporate vegetables into most meals. At least half of each plate or meal should ideally be vegetables/fruit.

Vegetables thought to be particularly good for a cleanse include broccoli, cauliflower, broccoli sprouts, cabbage, onions, garlic, artichokes, beets and dark leafy greens such as arugula, kale, collard greens, and Swiss chard.

Also include other vegetables such as asparagus, carrots, celery, chicory, chive, cucumber, endive, jicama, kohlrabi, leek, lettuce, okra, parsnip, radish, rutabaga, snow peas, spinach, sprouts, squash, sweet potato, taro, turnip, watercress, yams, yucca, and zucchini.

Sea vegetables including arame, dulse, hijiki, kelp, nori sheets, wakame

Grains 

Rice, Quinoa, Buckwheat, Millet, Amaranth, Wild rice, Tapioca, Arrowroot, and Oats.

Whole grains are preferred, but products made from the above are allowed such as: brown rice pasta, 100% buckwheat noodles, glass noodles, kelp noodles, mung bean noodles, shirataki noodles, rice crackers, quinoa flakes, gluten-free bread, and rice bran.

Beans and Legumes 

Split yellow and green peas

Lentils (red, brown, green, yellow, French, du Puy)

Other beans and legumes, such as adzuki, cannellini, chickpeas, black, black-eyed peas, kidney, and lima.

Nuts and Seeds 

Preferably raw and unsalted nuts and seeds; can also be nut butters too.

Almonds, Brazil nut, Cashew, Chia, Hazelnut, Hemp seeds, hemp nuts, hemp hearts, Macadamia Nut, Pecan, Pine nut, Pistachio, Pumpkin, Sesame seeds, Sunflower seeds, Flax seeds, Poppy Seeds, Walnuts, Coconut, especially young coconuts, Nut and seed butters, such as tahini, almond butter, cashew nut butter.

Oils

Preferably extra-virgin, cold-pressed, organic, and unrefined

Cold-pressed olive oil, Hemp oil, Flax oil, Chia oil, Almond oil, Avocado oil, Coconut oil, Hazelnut oil, Pumpkin oil, Walnut oil

Safflower, sesame, and sunflower oils in limited amounts.

Dairy

Although most cleanses exclude dairy, some may include probiotic-rich organic yogurt and kefir.

Dairy Substitutes

Unsweetened nut milk, such as almond or cashew milk, Hempseed milk, Rice milk (unsweetened), Avocado milk, Coconut milk

Beverages

"Milks" made from allowed foods, such as rice milk, almond milk, hemp milk.

Coconut water, Alkaline Water, Herbal teas, such as rooibos, cinnamon tea, ginger tea, Green tea, white tea, Kombucha (unsweetened), Unsweetened juice made from allowed fruits and vegetables

Mineral or seltzer water - in limited amounts

Drinks or smoothies with allowed ingredients and small amounts of hemp protein, pea protein, brown rice protein.

Sweeteners

Brown rice syrup, Coconut nectar, Whole or fresh fruit, Dried fruit, sparingly, Monk fruit, Stevia, Real maple syrup, raw honey, Black strap molasses, 100% fruit jam

Condiments

Vinegar (e.g. apple cider vinegar, balsamic, coconut, red or white wine, rice vinegar), Baking soda, baking powder, Coconut amino acids, Fish sauce (sugar-free), Nama shoyu, Braggs liquid aminos, nutritional yeast, Miso - small amounts, Olives, Lemons and limes, Cacao powder and cacao nibs, Carob powder, Sea salt, Mustard, Wheat-free tamari - in limited amounts, and Low-sodium vegetable broth.

All fresh and dried herbs and spices, such as allspice, anise, basil, bay leaf, caraway seeds, cardamom, celery seeds, cinnamon, cloves, coriander, cumin, dill, fennel, garlic, ginger, mint, nutmeg, oregano, parsley, rosemary, saffron, sage, tamarind, tarragon, thyme, turmeric, black pepper, cayenne pepper, chili powder, onion powder, cilantro, paprika and parsley.

Animal Protein

Detox diets differ on the question of whether to include animal protein. If it is included, allowed foods may include: 

Organic turkey, Organic chicken, preferably pastured, Wild, cold-water fish, such as Alaskan salmon, Anchovies, sardines, herring, Organic grass fed meat, Wild game, such as bison, pheasant, quail, venison, buffalo, ostrich, Hard boiled antibiotic free and free range organic eggs

Vegetable Protein

Organic tofu or tempeh

8) Foods to Avoid

Here’s a sample list of foods to exclude on a 7-day detox. Use it as a guide, not an absolute rule, instead focus on how the food and meals that you eat make you feel:

Dairy Products and Eggs

Milk, Cheese, Cottage cheese, Sour cream, Butter, Ice cream, Mayonnaise

Instead of the dairy products on the list above, opt for organic, probiotic-rich kefir and yogurt.

Wheat and Gluten Foods

Give your system a break for a week and experiment with some alternate grains. Avoid wheat and products containing wheat, such as:

Pasta, Bread, Bagels, Crackers, and Breakfast cereal

Besides wheat, avoid other gluten-containing foods such as barley, bulgur, rye, triticale, wheat bran, wheat germ, couscous, einkorn, farina, emmer, faro, graham flour, kamut, matzo, spelt, and semolina.

Although oats don't contain gluten, they are often processed in plants that produce gluten-containing grains. People with a gluten allergy or sensitivity should avoid them or opt for gluten-free oats.

Sugar and Sweeteners

Opt for fresh fruit and spices that have a sweet taste like cinnamon. Use natural sweeteners sparingly, such as honey, maple syrup, fruit jams, and fruit compotes. 

Refined sugar, White sugar, Brown sugar, High-fructose corn syrup, Artificial sweeteners

Gluten

All gluten-containing grains, including wheat, barley, rye, spelt, triticale, kamut, couscous, bran, and farina, should be avoided during the detox period.

Beverages

Cut back on caffeine from coffee, energy drinks, and soft drinks.

Instead, try green, matcha, oolong, or white tea, which generally have less caffeine. Or enjoy caffeine-free herbal tea. Rooibos tea and spice tea are good non-caffeinated options. If you are used to drinking coffee and are finding it difficult to cut back, try black tea instead.

Coffee, Soft drinks, Energy drinks, Alcohol

Meat

Beef, Pork, Veal, Sausages and hot dogs, Deli meats and cold cuts, Canned meats

Fish and Seafood

Shellfish

Foods that tend to have moderate-to-high mercury levels, such as king mackerel, orange roughy, swordfish, tilefish, bluefish, grouper, and mackerel (Spanish, gulf).

Condiments

Avoid any condiment not made with the allowed ingredients.

Non-dairy creamers, Barbeque or steak sauce, Salad dressings not made with allowed ingredients, Mayonnaise, Spreads not made with the allowed ingredients, Ketchup, Regular chocolate (with sugar and dairy)

Other Foods to Avoid

Food additives, color, and preservatives, Shortening, Margarine

9) Common Questions

Here are the answers to some of the more commonly asked questions about this type of detox.

Who shouldn't try a detox diet?

Consult your health care provider prior to starting a detox.

People who have health conditions such as liver disease, diabetes, cancer, kidney disease or eating disorders should avoid detox diets and should only modify their diet after consulting their doctor. Children and women who are pregnant or nursing should not try the diet.

Should I continue taking my prescription medications and my supplements?

Speak with your doctor, but discontinuing prescription medication is not recommended. Medication should never be discontinued or reduced without consulting the prescribing doctor and/or your primary care provider first.

What should I do if I get a headache?

If you have followed the guidelines on how to prepare for the detox but still get a headache, be sure to drink lots of water, massage the temples, try aromatherapy, or have a cup of green or white tea, which both contain less caffeine. Remember this is a detox and some common symptoms are headache and changes to your normal bowel routine.

Can I work out?

Exercise boosts circulation, which can help the body to eliminate waste products. Try light exercise such as walking, gentle yoga, or stretching or exercises but don’t push yourself, especially if you’re tired. Also, if you don’t exercise regularly, talk with your doctor before starting an exercise regimen.

How can I expect to feel?

The first few days are usually the most difficult. If a person is accustomed to drinking coffee in the morning, he or she may get headaches. People often feel tired. By day 4 or 5, people may begin to feel more energetic and notice that their digestion is improving.

What should I do if I’m constipated or bloated?

There are a number of foods that can help to prevent or relieve constipation while on a detox diet.  If you’re not used to eating a lot of fiber, it may take a few days for the body to adjust. We recommend trying Energrēns tea first, and then you can add herbal teas such as ginger tea, peppermint tea, caraway tea, or cinnamon tea to ease digestion. If you’re suddenly eating beans, try Beano® or try adding a piece of kombu seaweed to the soaking water (if you’re using dried beans).

How often do people go on it?

Proponents of detox diets generally recommend cleansing one to two times a year to improve health and prevent disease. In some cases, however, alternative practitioners may recommend a detox diet more frequently or may recommend a longer term detox diet.

What do people eat afterward?

After the detox diet is over, we suggest gradually easing back into a healthy, but less restrictive diet. Many people use a detox diet as a springboard for a healthier lifestyle and continue eating many of the vegetables and fruits they ate on the detox diet.

While it may be tempting to make a drastic change, sometimes simple changes such as drinking more fluids or eating more vegetables can have a profound effect on how we feel. The key is to choose the foods and condiments that comprise our diet that best matches our health, energy level and lifestyle.

10) Daily Do's

Plan your meals so you don't go hungry. It may help to prepare some of your meals in advance.

Stay hydrated. Drink plenty of alkaline water, preferably 8 glasses per day.

Rest; be sure to get enough sleep. 

Meditate!

Breathe and relax. Stress can have wide-ranging effects on health. In addition to breathing deeply (which means doing diaphragmatic breathing rather than shallow breathing), other ways to decompress include meditation, yoga, listening to music, going for a walk, or taking breaks from your phone or other devices.

Move. Light exercise can enhance your experience, whether it's going for a 20 minute walk, simple stretches or exercises at home, or a gentle yoga class. Even taking frequent breaks to get up and walk around your office can help. 

Eat slowly.

Take the time to chew food well.

11) Ending the Cleanse

The day after completing a detox diet or juice cleanse, eat mainly vegetables, either raw or lightly steamed, and fruit or nuts. Portion sizes should be small and the diet should be very similar to what you did to prepare – no sugar, coffee, wheat, gluten-containing foods, processed foods or dairy.

The next day, include more plant foods, such as beans, brown rice, or quinoa. Continue to add back foods that you’d like to have in your regular diet.

Here is an example of how to end a cleanse:

Day 1

Have three small meals based on the following foods:

Fresh vegetables, such as salads, celery or carrot sticks, vegetable soup, or steamed vegetables, Fresh fruit, Nuts, Extra virgin olive oil, coconut oil, herbs, and spices to add flavor.

Day 2

Brown rice or quinoa, Vegetables, fresh or steamed, Starchy vegetables such as sweet potato, Fruit, Nuts, Beans or legumes, Extra-virgin olive oil, coconut oil, herbs, and spices to add flavor.

Day 3

From day 3 on, you can slowly reintroduce dairy if you wish. Brown rice or quinoa, Vegetables, Fruit, Nuts, Beans or legumes, Small amounts of plant oils, Organic yogurt, unflavored and unsweetened, Eggs

Day 4

From day 4 on, you can slowly introduce meat, poultry, or fish if you wish.

Brown rice or quinoa, Vegetables, Fruit, Nuts, Beans or legumes, Small amounts of plant oils, Tofu or edamame, Organic yogurt, unflavored and unsweetened, Eggs, Meat, chicken, fish, if eaten.

Day 5

Introduce other foods, as desired.

Re-Introducing Foods

Some people use the few days after a cleanse to try to identify their reactions to foods.

It usually takes longer, but it can reveal some reactions to foods that might otherwise be difficult to notice. Typically, they keep a journal and reintroduce foods systematically, noting any changes in energy, digestion, cravings, or other symptoms. It's best to use a typical food and amount, rather than testing foods and portions that you're unlikely to eat as part of your regular diet.

For example, on the first day, gluten may be introduced in small amounts one to three times in a day (a slice of bread for breakfast, pasta for lunch, etc.). Note what happens over the 24-48 hour period after reintroducing each food. Wheat is often tested on a different day as other gluten-containing foods.

Dairy is another food category that is often reintroduced carefully and tested. For example, try having a glass of milk or a few pieces of cheese. 

If there is a food that doesn't sit well with you, it may be still possible to enjoy them. Some people remove it for a period of time, while others can simply have a smaller amount that doesn't result in the same reaction. Or, there may be certain ways to still eat them in the same amount (e.g. lactose-free milk or enzyme supplements for beans). Consult your primary care provider or nutritionist for further guidance.

12) Additional Tips:

Chew your food thoroughly so it is more easily digested.

Keep portion sizes small. Avoid overeating.

Try new foods and make them a regular part of your diet.