NUTRITION AND HYDRATION HABITS
HYDRATION
Water intake is prescribed on your daily protocol with cups of water throughout the day. This is by design! It’s best to have a steady stream of water all day. This keeps constant levels of hydration for every cell in the body. While it’s no secret that water is important for everyday health, I want to remind you that it’s even more important on a cleanse. Aim for at least half of your body weight, converted into ounces. So, if you weight 150 pounds, your water intake goal is 75 ounces per day. Just remember, your body is the ultimate mediator. If you need more water, drink it!
Dehydration is the primary cause of headaches and fatigue. Dehydration also plays a big role in the slowing of the metabolism, healing, loss of concentration, loss of muscle mass and joint pain. Be mindful that while other liquids outside of water can be hydrating, they can also draw water from your cells. Avoid juices, caffeine, alcohol and other liquids as much as possible. Even sparkling water can create excess gas and bloating.
Pro tip: Do you love drinking from a straw? I do too! But sometimes I find that I am allowing more air to enter in the GI tract, which can leave me feeling uncomfortable and bloated. Something to think about if this is an everyday habit for you!
HUNGER CUES AND SATIETY
Just a reminder, the goal of this cleanse is to eliminate foods and substances that are roadblocks for achieving optimal health. The goal is not to starve your body or live the next two weeks constantly hungry. We are not counting calories or macronutrients. We are providing our body with nourishment and love. Slow down for optimal digestion. Remember to smell your food, bless your food and take your meal in with your eyes. We want your mealtime to be a full body experience using all of your senses. Stay mindful and eat slowly until you are satisfied, but not full. Overeating puts your digestive system under a great amount of stress, which is the opposite of what we are trying to achieve. If you are hungry, eat a meal that serves your purpose. If you are not hungry, stop eating and know that walking away from your meal is ok and your digestive system will thank you for it.
PORTIONS AND KITCHEN ADVICE
Let's talk about building the perfect plate for optimal health. Remember, your goal is to complete the cleanse feeling amazing and renewed. In order to feel this way, we need to maintain a stable blood sugar. To do that, you must build your meals with a wide variety of foods and balanced macronutrients. While we are not counting calories, we do recognize that each macronutrient plays a critical role in gut health and overall wellness.
Let's talk portions! Aim for half of your plate consisting of colorful vegetables, with an emphasis on dark leafy greens. The other half of your plate should be split between lean protein and complex carbohydrates, with a small amount of healthy plant fats. Try to buy local and organic, pasture raised, and wild caught as much as possible to limit exposure to environmental toxins.
I encourage you to refer back to the Two-Week Gut Cleanse for your kitchen Staples. At this point, you should be in a pretty good rhythm. Simply explore the recipes in this program and continue to build your grocery list according to what you need. A few reminders: focus on whole and natural foods as much as possible. When you are building meals with one ingredient items, you know exactly what is in your food. Also, I know it’s an investment but choose organic as much as you can. This will lighten your toxic load within the body and speed healing.