Diary of a Metabolic Detox – Day 7

This weekend has been all about preparation. Three days ahead on a balanced and healthy liquid only diet isn’t easy, so the provisions are in and the batch cooking has begun! The other challenge is trying to break normal weekend habits which tend to revolve around friends, food and drink; so a change of routine this weekend has helped. I had a fabulous aromatherapy massage yesterday afternoon – my reward for sticking to week one without deviating – and this afternoon spent the afternoon at a local health club where I swam and then sweated out even more toxins in the steam room. I discovered a great online site www.payasugym.com which allows you to buy day passes to hundreds of gyms and health centres across the country.

 I love cooking and the results seem to turn out well– even though my finished recipes don’t seem to be nearly as impressive as the others in the group who have been sharing their pictures online. My ‘Nigella-style’ finishing and presentation is coming along and it has encouraged me to start being more creative with my food. When the ingredients are more restrictive (particularly when cutting out dairy and wheat), the two things which become so important are taste and visual appeal. More herbs and spices are really helping – the beetroot and squash soup was delicious but made even better by the nutmeg and cinnamon in the recipe.

Adding blended mixed berries to the UltraMeal drink today also made the difference between something functional and nutritious, and something which was a real treat. This week I will be stocking up on frozen berries which are perfect to throw into a juice or smoothie to add a bit of fibre and sweetness.

The other lesson I’m learning this weekend is how to keep my protein levels up when eating just soups and juices. Today has been fine so far, but I am beginning to wilt and am off to make a more hearty soup with cannellini beans to get those proteins in. I would normally reach for a handful of walnuts or almonds at this stage, but solids are off the menu until Wednesday so creative alternatives are required and I think beans and pulses will come into their own here over the next two days.

My daily Epsom Salts baths before bed have also been great. The magnesium in the salts helps promote sleep and that’s definitely something I have benefited from over the last week.

Support form the rest of the ‘detox group’ has also been key over the last few days. It has been interesting hearing other people’s high’s and low’s and comforting knowing that not everyone is out for a pub lunch, or curled up in front of Strictly with a glass of red wine. So far the sacrifice seems to be paying off. Whilst there are the occasional hunger pangs, I’m learning how to quell them without falling off the wagon; and I’ve noticed a very definite lack of cravings. That’s what no sugar for a week can do for you!

The smell of fresh bread in the supermarket was a challenge, and I had never noticed just  how many fish and chip shops Brighton had until I walked along the seafront yesterday, but overall my appetite has diminished and I’m feeling satisfied with smaller portions. Hopefully the first of many long term lessons!

A new working week with another group webinar tomorrow morning to check in with the group and keep us all on track; and I will also be getting out the scales to how the vital statistics have improved. The jeans are definitely looser so here’s hoping!

 PS: Tonight’s white bean and kale soup with rosemary was quite sublime.

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Diary of a Metabolic Detox – Day 5

Planning for the weekend ahead

Today has been the most challenging so far. I still feel great and slept well again; in fact so well that I overslept and was then running late and had to cobble together a quick breakfast. Just before running out the door I threw together some berries, pear and kiwi fruit and concocted a fruit salad, topped with mixed seeds to add protein. I grabbed my UltraMeal drink and headed into town to a morning seminar on chronic Fatigue Syndrome and realised when I arrived I had forgotten to take my morning supplements. One thing we did learn today is that apparently kiwi fruit at bedtime can really help with sleep due to the levels of magnesium in it (a natural tranquilliser), so I’ll be trying that tonight.

The seminar was fascinating but meant I didn’t make it home until 2.30pm, having successfully negotiated the temptations of a supermarket by only stocking up on fresh fish and more vegetables. I also found a couple of new gadgets on an unplanned detour of Lakeland and now have a carrot sharpener to play with over the weekend. Who knew I needed that!

By the time I made it home I was very hungry, but it only took minutes to make lunch of mixed salad and leftover chicken and avocado from last night (+ supplements I forgot this morning).

Tonight I will be cooking fish and chips ‘detox style’, so will post the result tomorrow; but it helps make Friday feel more normal and avoids the temptation of slipping back into any bad habits. Weekends can feel like an obstacle on any kind of eating programme, but I have decided to turn it on its head and have fun tomorrow batch cooking some delicious soups and smoothies to last me through the 3 liquid only days which start on Sunday.

I have also planned an afternoon aromatherapy massage to celebrate sticking to the programme in week one, so have that to look forward to.

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Diary of a Metabolic Detox

It’s time to ‘walk the walk’, so I have decided to join a two week Metabolic Detox programme being organised by Nutri and being followed by a large group of fellow Nutrition Therapy practitioners.

A detox is a concept which is commonly misunderstood; particularly come the New Year when it is all the rage in the media, and attracts a variety of madcap fad diets and programmes advocating extreme dietary regimes restricting food and drink intake. Whilst the objective may be to achieve vitality, cleansing and health benefits, the process can be extreme and harmful, so it is really important to follow a sensible plan and to make sure it fits in with your health status and lifestyle.

 So, is detoxing really necessary?

Nowadays our environment exposes us to more toxins than ever before, with environmental pesticides, household chemicals (such as make up and cleaning products), and air pollution. We also ingest a large number of toxins though chemicals in our food and water, and through alcohol, nicotine, caffeine and food additives. The liver works to neutralise and make these safe, and this process is carried out with the support of the skin, lungs, gut and kidneys.

In reality, our body is extremely efficient at detoxifying itself using the liver as our internal chemical factory. When functioning properly, it processes all these toxins (as well as those which we produce internally through our own metabolic activity), it neutralises them and excretes the redundant end products.

 BUT to carry this process out, the liver relies on a specific variety of nutrients to do its job, so these need to form the basis of a healthy detox.

The programme I am following has been carefully structured to deliver a healthy selection of nutrients through a sensible eating plan, with regular meals, snacks and some supplements included.

We have been provided with questionnaires aimed at gauging our toxicity levels and to gather our vital statistics, and will track these again at the end of the two weeks. We also have a great selection of menus, food shopping lists and ideas to work with, and most importantly, the support network of a Facebook group to keep each other in touch and motivated.

This isn’t about weight loss (although that would be a welcome by-product!), but more about giving the liver some healing and regeneration time, and other detoxing organs such as the bowel, skin, kidney, and lungs, some much-needed support. I’m looking forward to the shiny hair, glowing complexion and endless energy which I’m hoping will result!

 It has needed some careful preparation to re-vamp my larder, but I’m really motivated and actually quite excited, and after Day 1 can report that I have successfully negotiated the possible perils of a night out in a restaurant, the temptation of pastries at the local cafe over a business breakfast, and had a very busy but productive working day. Last night I had a fantastic night’s sleep and am really looking forward to it.

Over the course of the programme we will be eliminating dairy, gluten, saturated fats, processed foods, caffeine and alcohol, and reducing sugar intake. Time to experiment with gluten free products, to increase the fruit and veg, and experiment with some new recipes. I have already raided Taj in Brighton for a few or the more unusual ingredients on our recipe sheets.

Follow my progress over the next 2 weeks and see how I get on. The aim is to roll this out to my clients in due course, so watch this space! I will also be posting pictures of my meals on my LGM Nutrition Pinterest page and will be Tweeeting regularly @hove_nutrition.

 CAUTION:

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Back to School

Are you giving your school child the best possible start to the day?

According to a Government report by Public Health England published last month, around 40% of 11-15 year olds in the UK don’t eat a daily breakfast, and as a nation our children have one of the highest incidents of sugary drink consumption in the world.

If your child starts the morning with a nutritious breakfast, rich in fibre, whole grains and protein, and low in sugar, they will have the best possible chance of retaining their concentration throughout the day and therefore are likely to behave better and learn more effectively.

Sugar in foods and drinks can cause rapid spikes of energy, but then these are usually followed by big dips. This is when agitation, lack of concentration and mood swings kick in (and then the cravings for sugar and sweet foods to try and replicate the ‘kick’). By eating foods which release sugar slowly, this should give enough energy to feed the brain and body without causing these peaks and troughs.

Including the right carbohydrates in your child’s breakfast will help release sugar and energy slowly through the morning and this will set them up for the day and help them avoid the temptation to reach for sugary drinks and fatty snacks at break time. Adding protein will also slow their digestion and keep them feeling fuller for longer.

 TOP TIPS FOR A HEALTHY BREAKFAST:

• Check the food labels

Some cereals, muesli and granolas are surprisingly high in sugar, so check the label where it reads ‘Carbohydrates: of which sugars’. You should be aiming for foods with around 5-10g of sugar per 100g or lower– but not anything higher.

•  Porridge – for added brain power!

Porridge oats contain slow releasing carbohydrates and are full of B vitamins and fibre, so will help keep the kids full through the morning. They are also cheap, versatile and a great warming solution on cold winter days. To add even more nutrients, add mixed seeds and milk to increase protein content, and some chopped fresh fruit for additional fibre and vitamins.

•  Choose muesli over cereal.

Muesli, like porridge, is a great source of fibre and slow releasing carbohydrates, and is generally much lower in sugar than many of the well know cereals. Do check the food labels though and avoid any muesli with too much added dried fruit which can significantly increase sugar content. Better to chop your own apples and pears or add berries for a lower sugar hit.

•  Eggs – the ultimate fast food.

If time permits, an ideal cooked breakfast would include eggs. They are the ultimate fast food – rich in essential nutrients including Vitamin D and calcium for healthy bones and teeth; choline which helps with brain development and memory; and protein for growth, repair and immunity. They are cheap and quick to cook and can be scrambled, poached or turned into an omelette; but the childhood favourite must be boiled with toast soldiers –whole grain toast being a good source of fibre slow releasing carbohydrates.

•  In a hurry?– there’s nothing wrong with toast.

Again, opt for wholegrain or brown rather than white loaves for the best supply of nutrients. If your child won’t eat wholemeal or brown, there are a number of combination brands such as Hovis Best of Both; or Warburtons Half and Half. Peanut butter is a good spread to choose and Meridien and Whole Earth do delicious low sugar version. Baked beans on toast is also a good healthy way to start the day.

•  No time to sit down and eat? A smoothie on the run can help.

If you really don’t have time to sit down to eat, or your child refuses to eat breakfast ( a common problem with teenagers!), try making a smoothie by blending milk; or plain or Greek yoghurt with a mix of their favourite fruits such as berries, apricots or banana. In the winter, buy packs of frozen berries more cheaply than imported fresh ones and you can drop these straight in to the blender. For additional protein and essential fats, add in mixed seeds (pumpkin, sunflower, sesame); blend the night before and leave to chill in the fridge overnight then they can take the smoothie with them in a sports drink bottle.

•  Don’t forget to hydrate!

Around 75% of the human brain is made of water, so hydration is also absolutely vital for your child’s memory, mood, concentration and learning ability. Frighteningly, according to a report this week by the Natural Hydration Council, around ¼ children surveyed did not have a drink with breakfast, and don’t drink anything until lunchtime, which means they may go for 18 hours from supper the previous night without fluids.

Make sure your child has a drink before leaving home (juice or tea is fine, but avoid anything too sugary or carbonated), and try to send them to school with a bottle of water and encourage them to sip it through the morning when allowed.

Think of the food your child eats at breakfast a bit like the fuel in your car. If you put poor quality fuel in, the car is more likely to splutter to a halt!

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Fish Seven Days a Week

Consider the fact that over 75% of the world’s population live near either the sea of a body of water such as a lake or river, and it makes sense that fish has long been a vital part of our diet. Add to that the fact fish is low in saturated fat, a great lean protein source and packed with essential nutrients, why not experiment and enjoy the benefits?

Fish is rich in vitamin D, which helps us absorb calcium and phosphorous for healthy bones and teeth. It is also packed with essential minerals such as iron, zinc, iodine and selenium which can all help support our immune system, provide antioxidants and build enzymes for vital chemical reactions in our body

Most importantly, oily fish (salmon, tuna, mackerel, herring and sardines) are a vital source of omega 3 essential fatty acids  which support brain function, mood circulation and heart health and can generally help us stay fit and healthy. If you have children with exams coming up, try and add as much fish to their diet as possible to help with concentration and learning.

However, aim to mix your fish to include both oily species, white fish such as haddock, cod and sole, and also shellfish. This will offer a variety of nutrients and also keep mealtimes more interesting.

If you live close to a fishmonger, try asking their advice on fresh local fish, try something new and ask for their thoughts on the best ways to prepare and cook.

Healthy ways of cooking fish

Fish is a quick and easy food to cook so is a great choice whether it is for a quick snack, a family meal or a special occasion with friends.

Baking: Wrap fish in a large piece of foil, add a small amount knob of butter or olive oil, season with black peppercorns, flavour with a squeeze of lemon and make a parcel.

Grilling: Sprinkle a pinch of Lo Salt on both sides of the fish, brush a pan with some olive oil and grill until cooked.

Steaming: Lightly oil the fish to prevent it from sticking to the steamer. Add fresh herbs such as rosemary or parsley with a squeeze of lemon. You could also try wrapping the fish in banana leaves to protect it whilst steaming, and this also offers a great way of serving it on the plate.

Poaching: Create a poaching liquid using milk, onions and peppercorns to cook the fish. This can then be transformed into a sauce to serve with the fish.

To check the fish is cooked through, use a skewer and insert into the thickest part. It it pierces the skin easily and the fish starts to flake, the fish should be ready.

Adding herbs

Don’t forget to add plenty of herbs which will not only add flavour but can also be amazing for healing, balance and harmony. Parsley, thyme, rosemary, tarragon and dill are the ones commonly associated with fish recipes, but others you could try include anise, basil, caraway, chives, coriander, fennel, hyssop, lemon balm, marigold, marjoram, mint and sage.

You will find a wealth of recipes and cooking times online on websites such as http://www.bbc.co.uk/food/fish

Here are some suggestions for including fish in your meals over the coming week:

      
            BREAKFAST or BRUNCH

Add mushrooms, asparagus, tomatoes, spinach, peppers as well as herbs to increase your daily vegetable portions

•  Asparagus and chives and low fat cream cheese wrapped in smoked salmon.
• Grilled mackerel or sardines on toast with lemon and mint
• Grilled haddock mushroom and spinach
• Kipper kedgeree
• Smoked trout and poached eggs on wholemeal toast
• Smoked salmon and chives on bagels
• Poached or smoked salmon omelette with chopped coriander, chives and parsley
• Scrambled eggs with salmon or tuna

              LUNCH or SUPPER

Serve with mixed salad or steamed vegetables

• Grilled or poached trout with thyme,
• Poached salmon in tomato and basil sauce
• Lemon sole with white wine and grapes
• Prawn and scallop stir fry
• Fish pie (use sweet potato mash for a healthier topping)
• Pan fried salmon with lentils
• Haddock, crab or salmon fish cakes
• Tuna bake
• Salmon fillets poached in coconut milk and lemon grass
• Whole salmon roasted in parcels with coriander and butter and served with grated lime zest
• Parmesan crusted white fish with tomato and olive oil dressing
• Coconut fish curry
• Crab avocado and king prawn salad
• Sushi
• Fish soup

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