Whole Living {detox} Action Plan 2013

This time last year I did my first ever detox diet, following the food-based body cleanse featured in the 2012 January-February Whole Living magazine. Since then, I've done a 24 hour green juice cleanse but that's about as extreme as I'd go. The detox diets presented by Whole Living magazine are food-based plans that restrict your diet to simple, whole foods in spare quantities that are gentle on your digestive system. This gives our detoxifying organ, our liver, a break from being overworked, allowing it to focus on cleansing our body of impurities. The diet is sparse, yet nutrient dense to supply our body what it needs most for a much needed tune up.

The beginning of my first detox last year was challenging, but I muddled through those first really tough days and managed to stick it out for the full 3 weeks. I lost a few pounds, which was great, but the best part was that I broke my addiction to caffeine*, discovered the awesomeness of green juicing and found out I felt lighter, more comfortable and less bloated when not eating gluten foods. It's not even that I thought I felt bloated before, but rather that I could feel the difference when I wasn't eating those foods compared to how I normally felt. I don't otherwise have difficulty with gluten foods, but it did make me mindful of how much wheat is in my diet practically at every meal. I think we, as Americans, unnecessarily consume far too much wheat--a dietary trend that is actually considered harmful in some nutritional circles [See Wheat Belly by William Davis, MD and Crazy, Sexy Diet by Kris Carr among others].

[*since breaking my coffee addiction, I no longer get frequent migraines. Whereas I used to get 2-3 per month, I only had 2-3 in all of 2012! Something to think about if you suffer from migraines.]

In any case, my mindfulness of wheat foods in my diet didn't stick the entire year. Eventually I went back to eating at least one wheat-based food per meal whether it be breakfast cereal, bread, power bars, pasta, crackers, cookies and other baked goods. Not the direction I had hoped to take.

Sometime amidst the holiday season of plentiful and delicious foods and treats, I began to look forward to a return to some serious healthy eating, including a jump start to a healthy year by revisiting the Whole Living detox plan. I heard rumors that Whole Living magazine was going to be discontinued, which at this point I think is accurate news. I'm quite sad about this, since I only discovered this magazine a year and a half ago and I thoroughly enjoy it. In any case, I received the January-February 2013 issue of Whole Living magazine in my mailbox last weekend and instantly jumped on this year's detox plan.

The 2013 Whole Living Action Plan is very similar to last year's, so I was already familiar with the strategy and even have a repertoire of recipes to which to turn. This latest issue is also chock full of new recipes to help participants have a successful and enjoyable detox. I've already prepared most of the Week 1 recipes, which were all very good.

Blueberry Mint Smoothie and
The Jan-Feb 2013 issue of Whole Living magazine

I started my 2013 21-Day detox on Monday, January 14 and after a few rough days of hunger, bloating and crankiness, I think the worst is behind me and I'm now feeling good about the detox and how my body is responding.

Here are this year's guidelines:

NO caffeine, alcohol, sugar, dairy, gluten, processed foods or beverages.

All of these tax our liver and digestive systems.

Start every morning with a mug of hot water with a squeeze of lemon. 
There are many benefits to this morning ritual, including the fact that it aids in digestion and detoxification of the body by stimulating the digestive system and helps loosen the toxins in the digestive tract. I love this part of the detox. I know so many people rely on coffee to jump start their day, but why not consider having hot water with lemon upon rising and waiting an hour before reaching for caffeine. I continued this ritual last year for several months, but fell out of habit when the warmer months approached. I hope to make hot water with lemon first thing in the morning a permanent part of my daily ritual starting now.

Why You Should Drink Warm Water & Lemon from MindBodyGreen
Drinking Hot Water & Lemon in the Morning from Livestrong.com

Drink plenty of water. 
We hear this all the time, right? Drinking plenty of water--aim for 64 oz. a day--to keep hydrated and facilitate your body in flushing out impurities.

Week 1: Eat ONLY vegetables, fruits, nuts, seeds, lentils, plant-based oils and seasonings.

Week 2: Introduce fish [not shellfish], legumes, beans and gluten-free grains such as brown rice, quinoa and oats.

Week 3: Introduce eggs and organic, non-GMO soy 
[specifically, tofu and edamame as these are the most natural, unprocessed forms of soy].

So what do I want to get out of this detox action plan?
First and foremost, I want to jump start my year to healthy eating and I think this cleanse can get me to a great starting point--a cleaner body and some new eating habits. Like hot water and lemon in the morning, more green juices and green smoothies, and eating mostly vegetables throughout the day and fewer daily servings of wheat. I'm not quite in the school of thought that wheat needs to be completely eliminated from our diets, but I would like to generally eat less wheat and wheat products.

If I'm honest, I also hope to jump start some weight loss with this detox. I lost 30+ lbs. in 2010 and have kept it off, but would love to lose another 20+ lbs. Or at least lose inches in certain areas of my body. Whether that's 15, 20 or 25 lbs. from where I am now, I know when I'll get there.

How am I doing with Week 1?
Today is Day 5 and I'm feeling pretty good. The first three days were the roughest. I was hungry and cranky.. craving carbohydrates and sugar. I felt bloated and uncomfortable and quite fatigued by the end of the day, but at least I slept well! I maintained some low to moderate workouts throughout the week, which I think my digestive system welcomed as did my mental health! As many of you know, I exercise almost every day, so I needed to get out there and move for my personal sanity. By the middle of the week, I found some relief from the bloating (I'll spare you the details) and I felt as though I put the worst behind me. My body is now comfortable, although I do still fell hungry several times a day. Although.. maybe I'm not hungry but rather just craving sugar in the form of a cookie, muffin or even a bite of good bread! Those habits die hard! But after five straight days of this, I'm not wasting all that hard effort and sacrifice on a cheat so I'm sticking it out. On Monday I'll start Week 2 and be able to eat fish, legumes, and gluten free grains. The addition of protein will provide the liver with amino acids it needs to flush out more toxins.

My favorite recipes from Week 1: All of the green juices are very good, but I think I like the Cucumber-Pear Juice best. For the entrees, it's a toss up between the Creamy Broccoli Soup and the Red Lentil and Sweet Potato Stew. The latter tastes even better the next day!

Creamy Broccoli Soup
[see recipe link in paragraph above]

Red Lentil and Sweet Potato Stew
[see recipe link in paragraph above]

For recipes and more information about how the cleanse works, check out the January-February 2013 issue of Whole Living magazine on newsstands or the Whole Living website at http://www.wholeliving.com/216880/2013-whole-living-action-plan.

I also highly, highly recommend you visit Sarah Britton at her website My New Roots for tons of information on detoxing your body and living and eating clean and healthy. She offers sound advice and so many wonderful mouthwatering recipes that are super good for you. Here are some links to get you started:

Simple Detox For All from Sarah Britton at My New Roots

A New Year, A New You! Sarah B's Whole Living Detox Plan 2013

A New Year, A New You! Sarah B's Whole Living Detox Plan 2012

Have you ever treated your body to a detox before?

Have you ever given up a food or foods that you absolutely loved for an extended period of time? How did you do?

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