SPE Certified

Menu

SPE BLOG

Nutrition 101

A Healthy and Natural Detox Plan

A Healthy and Natural Detox Plan

Culinary Nutritionist Abbie Gellman shares her tips for creating a healthy, fork-friendly detox plan.

Heading into summer, we’re bombarded with detox and cleanse advertisements hounding us to get back our “beach bodies” and embrace “liquid nourishment.” But do we need to give up food to detox?

As Andrea discussed recently in “How to Detox Naturally,” us dietitians at SPE Certified prefer to aim for a diet rich in vitamins and minerals so our bodies can detox in a natural way. That being said, sometimes you just need a nudge or a personal challenge to get moving in the right direction. As such, we’ve taken the idea of a detox and made it fork-friendly!

For five to seven days, focus on the following “pro-detox” foods, incorporating breakfast, lunch, dinner and two to three snacks. Remember, portion size is key! Proteins should be approximately three ounces, oil limited to about one tablespoon total per day, and other fats about half an avocado or a handful of nuts daily.

 

“Pro-detox” foods to focus on:


  • Vegetables: Broccoli, Brussels sprouts, cauliflower, leafy greens, beets, fennel, celery, cucumbers, zucchini, onions, garlic, ginger
  • Fruits: Citrus, berries, kiwi, apple, dates
  • Proteins: Wild fish and eggs
  • Grains: Quinoa and black or brown rice (anti-inflammatory properties)
  • Fats: Avocado, nuts (healthy fats)
  • Oils: Olive oil, avocado oil, walnut oil
  • Herbs and condiments: Fresh herbs, vinegars, ground spices

 

What to avoid:


  • Sugar and artificial sweeteners
  • Caffeine
  • Alcohol
  • Food additives and preservatives

 

Example routine:


Breakfast:  Saute onions, garlic and swiss chard or spinach in 1 teaspoon olive oil, place on a plate, then top with one or two fried egg(s) (fry in the same pan as the vegetables) and season to taste with salt and pepper.

AM Snack: Piece of fruit and a few nuts.

Lunch: An assortment of leafy greens, chopped vegetables, and ¼ to ½ of an avocado. Optional: ¼ cup of quinoa. Make dressing: Mix 1 teaspoon olive oil, walnut oil, or avocado oil with 1 tablespoon of vinegar, season with salt and pepper and toss with the salad.

PM Snack: One date and a vegetable juice.

Dinner: Three ounces of wild cod baked in parchment paper and served with sautéed broccoli, cauliflower, zucchini, onions, garlic and ginger (use 1 teaspoon olive oil) and a side of black rice or quinoa. Cook with spices and herbs liberally, such as parsley, cayenne pepper and red pepper flakes.

Evening Snack: One date and a mug of chamomile tea.

 

What's your detox routine? Share your tips in the comments below!

 

nutrition advice, nutrition facts, detox, diet


Latest Posts Subscribe to the SPE RSS feed

Nutrition 101

Nutrition 101

Revisiting Coffee

June 16, 2017 by Kristy Del Coro, Senior Culinary Nutritionist

Americans drink more coffee this year than last year...but is all this coffee good for us? In her latest blog, Kristy Del Coro talks about coffee and what the latest research and recommendations say.


Recipes

Recipes

Recipe: Ancient Grain and Chickpea Salad with Asparagus and Pickled Strawberries

May 26, 2017 by Kristy Del Coro, Senior Culinary Nutritionist

Inspired by spring ingredients, Kristy Del Coro created this delicious grain salad, featuring farro, freekeh, chickpeas, strawberries and asparagus.


Connect


Blog Search


Categories


SPE Certified Newsletter

Sign up for news on the latest SPE-certified venues, events and SPE updates.

We will never share your personal information with a third party.