The flat tum detox diet

The very thing to put a spring in your step after the festive season excesses: a clever diet and detox mix created by one of our favourite naturopaths – Sarah Bowles-Flannery.
Your 18-day detox plan…
Knowing how a detox works goes a long way to helping you succeed. We know you're raring to go, but take a few minutes to learn the details before you get cracking. Trust us – it makes sense!
For great ways to hide those extra pounds while you're dieting, click here
So why detox?
It's the best possible way to clean up, revive and brighten your mind and body. It allows you to take a break from all the internal and external stresses you're exposed to on a daily basis to recuperate and feel well again. Toxins overload the system and lead to all kinds of health problems, from weight gain and digestive complaints to infections, fatigue and more serious illnesses. Some toxins, like pollution for instance, are almost impossible to avoid completely. But others that are consumed almost too readily like coffee, sugar, salt, chemicals and additives in food and the major baddies like smoking, alcohol and drugs are things you can regulate – if you try.

How does it work?
To feel really good, all the organs that shift toxins out of the body must be clear and working efficiently. If they're not, and toxins re-circulate, you start to feel sluggish and unfocused, your skin will look dull or blemished and you gain weight, battle with fatigue or worse. Detox can help ease the toxic stress on each organ and get things humming perfectly again.

Eating fresh food and drinking plenty of water can help keep the lymphatic system flowing freely and the kidneys filtering waste with ease. Avoiding alcohol, coffee, tea and processed foods will give the liver an easier time as it has to process and convert these toxins into something the body can use or get rid of. By not smoking and avoiding smoky atmospheres, the lungs can concentrate on dealing with everyday pollution that we simply can't avoid. And by body brushing you can help the flow of toxins out of the body via the skin, which is often forgotten as an organ that also eliminates waste.

How will I feel on the detox?
After 18 days we reckon you'll feel absolutely fantastic, but on the road to healthiness you may get some side effects as toxins are released back into your system. Just don't reach for painkillers and over-the-counter remedies – try the natural approach instead:

Headaches – drink hot lemon with honey
Nausea – try peppermint tea
Feeling chilly – hot water with a little fresh ginger
Insomnia – drink chamomile tea before bed
Constipation and diarrhoea – drink lots of water
Bad breath – brush your teeth regularly throughout the day
For some easy ways to feel great, click here
The detox success test
The severity of side effects during your detox depends on your level of toxicity. Once these have passed – sometimes as quickly as five days – you'll start feeling fantastic. Often the results are so positive you'll notice really big changes. However, if the changes have been more gradual, you may take feeling better so much for granted that it's all too easy to slip back into bad eating habits. Fill out our checklist before you start – the higher the score, the more toxins you have in your body – tot up your score then go back to it when you've finished your detox and do it again to reveal the changes. This should inspire you to keep up the good work!

How to score
0 = Never 1 = Occasionally 2 = Often 3 = Very often/daily

[ ] Do you feel “heavy” and generally under the weather?
[ ] Do you find it hard to lose weight?
[ ] Do you have cellulite?
[ ] Do you suffer frequent headaches?
[ ] Do you often feel tired, lethargic, sluggish?
[ ] Do you suffer from bloating and wind?
[ ] Do you have any skin problems – acne, eczema, psoriasis?
[ ] Do you suffer from constipation, diarrhoea or IBS?
[ ] Do you have mood swings or PMT?
[ ] Do you sometimes suffer from joint and muscle aches?
[ ] Do you suffer from indigestion or heartburn?
[ ] Do you suffer from recurrent colds and minor infections?
[ ] Do you suffer from insomnia?
[ ] Do you suffer from water retention/puffiness?
[ ] Do you have a coated tongue/bad breath?

Remember: A detox can be an intense experience for your body, so it's advisable to consult a naturopath or medical practitioner before you start.

Starting here… starting now
Start your detox gently by making plans for the big start date in good time. On food shopping trips buy only from the “Foods to enjoy” list (below). Gradually use up leftover foods and ease yourself into a healthier eating plan. This is a great time to cut down and cut out alcohol, cigarettes, coffee, tea and chocolate – decreasing the likelihood and severity of withdrawal headaches. Plan meals and snacks, go shopping, clear your social diary and allow more time for relaxation. Also, get on top of projects at work, so you can be more laid-back during the day.

The detox rules
There are just a few, but they are important. They may seem, and sometimes feel, desperately difficult, but persevere. Minimising the toxins you take in each day will allow the body to clear any build-up – and the rewards are fantastic!

• Eat only from the “Foods to enjoy” list (below), choosing organic where you can.
• Drink two litres of filtered or mineral water every day.
• Avoid tea (except herbal teas) coffee and alcohol.
• Definitely stop smoking and avoid smoky environments.
• Do ten minutes of deep breathing each morning and night.
• Take a formula containing milk thistle such as BioCare HEP 194 twice a day to support your liver. Take natural detox supporters such as: one capsule of BioCare Cellguard Forte or BioCare Nutriguard Plus twice a day (these bio supplements are available from Galen Naturopathic 020 8332 7711, www.galennaturopathic.com) and 1000 mg of vitamin C three times a day.
• Take Psyllium husks (a gentle bulking fibre that sweeps the bowel and encourages regular movement) if you're constipated.
• Do not go on a detox diet if you're pregnant, breast-feeding, under weight, diabetic, have an eating disorder, are ill or under medical supervision.

Foods to enjoy
Eat freely, never go hungry, but don't over-eat – little and often is better than a lot in one go.

• Fresh fruit (Better digested alone on an empty stomach, so don't eat as a dessert. Eat for breakfast or as a between meals snack an hour or two before or after a meal)
• Fresh vegetables Onions, garlic and ginger are especially detoxifying
• Whole grains Brown rice, millet, quinoa, rye, barley
• Fresh fish Oily varieties are the best – eat a maximum of three times a week
• Organic free range eggs Eat a maximum of six a week
• Beans and pulses (including soya) Soya milk, tofu, soya yogurt
• Raw nuts and seeds (except peanuts)
• Cold pressed olive oil and flaxseed oil
• Water and herbal teas

Foods to avoid
Just as it says below, keep well away from these foods while you're going through the detox plan.

• Red meat Beef, lamb, pork – including all ham and processed meats
• Dairy products - Including milk, cheese, butter and cream
• Sugar - Anything containing sugar other than fresh fruit
• Wheat - Including wheat products such as bread, pasta and pastry
• Coffee, tea, cocoa, chocolate
• Alcohol
• Vinegar - Anything containing vinegar such as salad dressings, pickles and sauces, for example
• Pre-packed, processed or ready-meals - They're full of preservatives, additives, salt and sugar – with no vitality– which is the energetic quality of food.

Great meal ideas
If it's the cold weather season make sure you include lots of warming foods in your detox, such as home-made soups and meals with plenty of flavour-packed ginger, garlic and onions plus herbs and spices to give them a kick.

Bright new breakfasts
Forget your usual cereal or, worse still coffee and nothing more, and go for a breakfast that gives you energy.

• Fresh fruit smoothie made with soya milk, banana and/or mango/ berries, 1 tbsp flaxseed oil, 1tsp vitamin C powder.
• Organic, unsweetened muesli soaked overnight in water, served with soya milk or rice milk.
• Boiled egg with rye toast.
• Oatcakes, rice cakes or Ryvita with nut butter (not peanut), avocado or houmous (this makes a good snack too).

Tasty, filling lunches
Lunch is a lot easier if you're at home, but if you need some ideas, why not try…

• Salad with fish.
• Home-made soup with rye toast.
• Jacket potato with houmous or tuna and salad.
• Rice with steamed vegetables.

TIP If you're at work, try cooking a little extra the night before and taking that with you or look out for non-dairy soups, jacket potatoes, simple salads or sushi.

Light bite dinners
As a rule, it's better to eat lighter meals as the day goes on, with the least weighty meal in the evening.

• Dahl (make it yourself with split red lentils), quinoa or millet.
• Vegetable stir-fry with tofu.
• Steamed vegetables with brown rice.
• Brown rice with marinated tofu.

NB If it's less than four hours before you go to bed, eat a very light meal with only soup or steamed vegetables.

Super snacks
During the day, a handful of dried sultanas or a few nuts is always a good option. But if you're desperate for a sweet treat, have a baked apple stuffed with sultanas, oatcakes with fruit spread (no added sugar) or nut butter (not peanut).

7 tips for good digestion

• Eat only when you're hungry.
• Chew every mouthful completely and consciously.
• Limit fluid intake with meals to a maximum of one glass of water.
• Eat when you're not stressed or distracted – focus on eating.
• Keep meals simple – not too many different foods at once.
• Eat lightly in the evening – soup, steamed veg etc… Allow at least four hours before you go to bed.
• Do not over-eat – little and often is better for you.

Enjoy a treat
Detox can seem harsh, so it's important you don't feel deprived. Give yourself a few treats and remind yourself of the huge benefits of a detox. Clearer skin, a sharper mind, better sleep, less puffiness and no more diets – how good is that?

Daily: Try ten minutes of dry body brushing from feet to neck before showering or bathing. When the body gets rid of toxins it can make skin dry – brushing will polish and smooth it.

Every three days: Have an Epsom/Dead Sea salts bath. Throw two cups in warm water and soak for 20 minutes. It's marvellous for detoxing and de-puffing skin.

Weekly: Have manual lymphatic drainage at a local salon – it's wonderfully relaxing and will help boost your detox.

Monthly: A detox body wrap and facial to emphasise the good work and make you feel really sensational all over.

How will I feel when it's over?
We guarantee you'll feel absolutely terrific. A really good detox – one that you've stuck to religiously – will leave you with better skin, a sleeker body, less puffiness, a calm digestion and a more focused mind. If you want to carry on, it's up to you as detoxing will only benefit you in the long run. You can of course start re-introducing a little of the foods you've given up into your diet, but make sure that doesn't include processed or junk food – why spoil what you've worked so hard to gain?

THE NAME BEHIND THE DETOX
Naturopathic practitioner Sarah Bowles-Flannery created the 18-day detox to kick-start a new you. Co-founder, along with Dr Caroline Longmore, of the Galen Naturopathic Centre in Richmond, Surrey, which offers naturopathic consultations, Chinese medicine, acupuncture and a whole range of body therapies, Sarah is also a medical herbalist, nutritionist and iridologist, specialising in women's health (both medical and emotional). She's definitely a detox enthusiast: "I think it's essential for everyone, giving us all a real break from routine. You get such dramatic results so quickly and just about any health problem benefits from an initial cleanse like this. You often find that once someone tries a detox plan, it changes the way they eat and care for themselves; they also extend it to their home by de-junking and their career by looking around for a new job. They are also more in tune with their feelings and even re-examine relationships. When you detox you really have to be ready for the spectacular results!"
For further information, contact the Galen Naturopathic Centre on 020 8332 7711, www.galennaturopathic.com.

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