Written by Sophie
After managing to get a bit healthier at the end of 2014, I went away to Sri Lanka for two weeks over Christmas and New Year. I was in holiday mode and let myself relax and enjoy all the delicious food over there…so now I am ready to kick-start myself back into health with a 4 week January detox starting today!
The main aim of this detox is to cut out alcohol and sugar (including all fruit) for a month and focus on eating clean and wholesome foods. I am also going to increase my exercise as I will be climbing Mount Kinabula in Borneo on 31st so need to be in decent shape!
I have read so much about different detoxes and diets to do, it’s so hard to digest all the information out there, so I have decided to combine a few different approaches, taking a slightly more restrictive approach than James Duigan and his Clean and Lean, and a more lenient approach than the ‘Green Faces’ diet (where you can only eat green vegetables (except no avocados) and things which have a face (or would have, e.g. eggs).
Here are my rules for the next 4 weeks:
- Bootcamp/PT sessions x 3 per week
- Yoga x 1-2 hour sessions per week
- Walking x 3 hours per week (broken up)
- No alcohol whatsoever until the end of January
- No sugar (including fruit – may review this after 2 full weeks as a lot of the detox diets do)
- No dairy
- Only allow starches 3x per week and these must follow high intensity exercise. These are restricted to Oats (50g serving), Quinoa (50g serving – cooked), Sweet potato (1 medium sized), Pumpkin (1 cup)
- Coffee – only 1 per day and must be black and consumed before 2pm (this ensures I don’t rely on it with only having 1 and it doesn’t affect my sleep, but I still get to enjoy my daily cup!)
I have tried to structure my detox a little more so that when I’m busy I have a reference guide for what I can eat, here it is below:
|Aims: To include 1 portion of vegetables, protein and fats per meal|
|All green vegetables (including peppers)||Unlimited|
|Limited: Tomatoes, Carrots||Limited – 1 portion per day|
|No fruit except for lemons and limes||Unlimited|
|All hebs and spices||Unlimited|
|All fish (limit tinned)||1 portion per meal, 1 half portion per snack for all protein choice|
|All lean protein (i.e. with fat removed)|
|Avocado||Up to 1/2 per day|
|Nuts||Up to 20g per day|
|Seeds||Up to 15g per day|
|Oil (Coconut, olive oil, any other nut/seed oil)||Up to 1 tbsp (15ml) of oil collectively|
|Other things allowed|
|Tahini||Use in moderation|
|Apple cider vinegar|
|Mustard (Dijon or Wholegrain – no added sugar)|
Here are my meal ideas for the next few days which I will mix and match if I need to:
- 100g Baked fish (with 1 tsp coconut oil and thin slices of ginger and lemon), steamed green veg (broccoli and mange tout). I made extra of this to have as an afternoon snack on the same day.
- Scrambled egg (1 egg plus 2 egg whites) and steamed greens
- 100g Smoked salmon with tomatoes
- Lentil Soup (Gracie’s recipe on the blog) with 12g of pumpkin seeds
- Chicken Breast with rocket and roast veg salad. Apple cider and tahini dressing (literally a combination of the two with a little dijon mustard, salt and pepper – really easy to make and can just combine to your taste).
- Smoked salmon salad with 2 boiled egg whites (hard-boil as normal and then remove the yolks), rocket, tomatoes and onions
- Pan-fried salmon (with paprika sprinkled over the top) and roast veg.
- Baked salmon (with red onion and garlic), steamed broccoli and cauliflower and 1/4 avocado
- Healthy Bolognese (make sure the chopped tomato and tomato paste you use have no added sugar, and I’m afraid no red wine added to this one). Serve with courgetti spaghetti.
- Baked fish (leftovers from breakfast) with steamed greens and 1/4 avocado
- 60g Chicken breast (prepared night before) with tomatoes and 20g nuts
- Hard-boiled egg with steamed greens and 10g nuts
At the end of week 1 I will give a full debrief on how I felt and what I ate (particularly when I was faced with being social rather than eating out of a tupperware box)! I’ll also post some of my meals/snacks on our Instagram page.