As registered dietitians and personal trainers, we get asked many questions about “detoxing” –especially after someone has overindulged, and because of our science-backed approach to nutrition, they ask us if some of those strict fasting protocols are the only way to go. If you’ve been off your game, enjoying more decadent meals and convenience foods than usual and you’re beginning to feel the effects, you too, may wonder if some of those really intense detox diets that only allow you to sip some horrible tasting drink really work and if you really have to do them.  And if you feel bloated, heavy, puffy, even nauseous, we understand the temptation–you want to feel better and quickly. So you’ve decided to recover from this gluttony, and the great news is that you can do it with some clean, simple living and a gentler “detox”.  We’re talking about one that replenishes your body with what it needs to repair and recover (rather than starving your body and tissues from what they need) while helping your detoxification organs like your liver and kidney, to work efficiently to rid toxins and prevent damage from free radicals, while also lessening the burden on them.  So, where to begin?

Try out these 5 tips for a quick rebound to feeling your best:

1.  Pick Potassium. Maybe you’ve overdone it with too much salt, sugar, fried foods and alcohol. Any of these alone can lead to swollen hands and feet or just a general puffy body and fatigue. Potassium will come to your rescue to restore your normal fluid balance and flush out a bloated, tired system.

• Best sources of potassium: Fruits and vegetables, beans, low and non-fat dairy products, nuts, seafood, poultry.

Try these recipes:

• Colorful Detox Salad 
• Roasted Asparagus and Grapefruit Salad
• Crispy Cran-Mango Brussels Sprouts 

2. Flush with Fluid. It’s true. Too much salt or sugar can actually cause your body to retain water; so. It may sound counterintuitive because your body is already holding on to excess fluid, but you actually need to drink more Once you consume enough water, your body can dilute the bloating culprit and flush that excess out of your body. Water also helps you to stay regular, prevent constipation, improves your skin and washes wastes and toxins out of your colon. It’s a quick way to a flatter, happier belly!

Try these recipes:

• Lemon Ginger Detox Drink
• Weekend Detox Elixir 
• Homemade Lemon Basil Detox Tea
• Lemon Lime Detox Spritzer 

3. Fill Up on Phytonutrients. Too many days filled with restaurant dining, parties and quick-fix processed snack foods have you feeling low. The last few days of Chinese, Thai, Mexican and Indian take-out are creating inflammation in your body thanks to the excess consumption of salt, sugar, saturated fat, and alcohol. While it’s your liver’s job to detoxify, it’s pretty much on overload and you can tell your liver is taking a serious time out. The good news is that phytonutrients, which are powerful and natural plant chemicals, will help mop up these destructive free radicals and repair damaged cells. Meanwhile, glutathione, a protein found in veggies, clings to toxins and drags them out of the body!

Top choices– asparagus, potatoes, peppers, carrots, onion, broccoli, avocados, squash, spinach, garlic and tomatoes.

Check out these phytonutrient powerhouses: they include fresh, not cooked veggie because cooking or processing makes the glutathione less effective at detoxing.

• Ginger and Carrot Slimdown Smoothie
• Detoxifying Green Tea Smoothie
• Slimming Strawberry and Mint Detox Spritzer 

4. Keep it Light.  You’ve had so much to eat these past few days and weeks, you don’t even feel like eating; still, don’t skip meals. You’ll end up feeling worse as your stomach starts to gnaw at the leftover bacteria in your stomach and the nausea rages on.  Plus, this can create a cycle of low blood sugars which can ultimately backfire, resulting in actually overeating again later in the day. The fix?  Keep meals small, light and simple.   NOTE: Time-restricted eating is different than skipping meals. Time-restricted eating can be quite beneficial for some people, but is not for everyone. If you’re interested in trying time-restricted eating/intermittent fasting, please check out our article on it. Schedule a call with us to find out if you’re a good candidate and how we can help you to benefit from it.

Try potassium, phytonutrient, fluid-rich foods:

• An apple with peanut butter
• A 3-ounce baked potato topped with nonfat Greek Yogurt and broccoli
• Vegetarian Loaded Protein Sweet Potato
• Cauliflower Rice Stuffed Avocado Boats with grilled fish and steamed broccoli
• Tea, a piece of fruit and a non-fat Greek yogurt
• Sheet Pan Salmon with Kale and Golden Beets
• Detoxifying Green Tea Smoothie with added pea protein.

6. Move Those Toxins Out! Remember to exercise, even if it’s just going for a walk.  This will kick your endorphins into high gear. A natural release of feel-good chemicals will put you in a positive mood; while you flush out more sodium, sweat out leftover toxins, and even burn calories!

Interested in trying time-restricted eating/ intermittent fasting? Not sure if you’re a good candidate and want to be led through it by science-backed nutritionists?

 Set up a chat with us