Mini Weekend Spring Cleanse – Spring Into Health

It’s finally spring! Rejuvenate and energize your body and soul with this mini weekend spring cleanse.

mini weekend spring cleanse

Hey, guys! While I’m on vacation that is no reason to stop you from having a Tasty Tuesday Linkup Party and a good read to go with it.

I have a special guest for you today. Please, welcome Selva Wohlgemuth.

mini weekend spring cleanse

Selva Wohlgemuth is the author and photographer of the food and nutrition blog Poppies and Papayas. She focuses on holistic and functional nutrition, highlighting new nutrition trends and inspiring recipes. As a soon to be Registered Dietitian and with a Masters degree in Nutrition from Bastyr University, Selva hopes to help and inspire others on a lifelong path of health and wellness. Check out her blog to find tips and tricks that can help you flourish from the inside out. 

Mini Weekend Spring Cleanse

It’s April and perhaps its time for a mini weekend cleanse. One to get you jump started and feeling reenergized. A whole foods cleanse, highlighting powerhouse foods that support detoxification, is the best way to refresh. No calorie restrictions or a juice fast is required. Simply being mindful of what you put on your plate, and what you do not, will be the perfect place to start.

Why Cleanse?

We are constantly exposed to hundreds of chemicals and toxins each day via pollution, pesticides, BPA, beauty products, cleaning products, drugs and medications, food preservatives, as well as alcohol. The liver can break all of these substances down. However, if we continue to bombard the liver, and forget to support this process, the build up can promote chronic disease. We are no longer living in the woods breathing pure mountain air, drinking pure spring water, and eating foods grown on our land. Therefore, it is wise to support this process, either daily for optimal results, or on a weekend spring cleanse.

Fueling the Body Right.

Detoxification is a natural process, which occurs in our liver, kidneys, lungs, skin, lymph, and gut. These 6 organs work together to eliminate all that burdening “stuff” I mentioned earlier. In order for them to do their jobs properly, they must be fueled accordingly. Therefore, eating nutrient rich foods, drinking filtered water, and breathing clean fresh air, is much more important than restricting calories or fasting.  However, since about 75% of detoxification occurs in the liver, I will spend most of the time addressing liver health and function.

Getting to Know the Liver.

This organ is one of the most robust parts of the human body with the unique ability to regenerate itself. It is in charge of many tasks, including the metabolism of protein, fat, and carbohydrates from our diet, bile production, blood sugar and hormone balance, filtration, as well as detoxification. Interestingly, detoxification within the liver is broken down into 2 steps, Phase 1 and Phase 2. Everything from alcohol, to hormones, to drugs, toxins, and chemicals are broken down for excretion via the urine or stool in these pathways. In order for this process to work smoothly many essential nutrients are required. In addition, we can even further optimize this process by eating plant foods that enhance this pathway with their unique plant compounds called phytonutrients.

Nutrients Required for Phase 1 and Phase 2: B vitamins, glutathione, selenium, zinc, copper, manganese, vitamins A, C, E, amino acids, and phytonutrients. In order to obtain all these essential nutrients we need to eat nutrient dense foods! Furthermore, getting these nutrients from whole foods continues to enhance detoxification because they come packaged with fiber, water, and those stellar plant compounds called phytonutrients. We need the fiber to bind to toxins, chemicals, and hormones in our guts for final elimination in our stool, and we need the water to help flush the toxins out via our kidneys and through our urine. On the other hand, the phytonutrients, especially those found in cruciferous vegetables, and garlic, can upregulate Phase 1 and Phase 2 enzymes, increasing the elimination of toxins within the body. Therefore, you can greatly benefit from eating more whole plant foods on a daily basis.

Getting Prepared

Before jumping into a weekend mini cleanse, it is important to set yourself up for success. This includes getting rid of foods that do not support your goal, and adding those that do. Follow the guidelines below before starting your spring cleanse.

Ditch: eliminate processed foods, refined sugar, alcohol, and coffee.

Keep: Organic fruits and vegetables, whole grains, beans/legumes, organic grass-fed meats and low mercury fish (salmon and sardines), organic grass-fed dairy (milk, butter, yogurt, and kefir), organic oils (extra virgin olive oil, coconut oil, ghee, etc), maple syrup and honey.

Highlight: Cruciferous vegetables (kale, broccoli, cauliflower, arugula, cabbage), fermented foods with live active cultures (yogurt, kefir, sauerkraut, tempeh), and fresh herbs and spices such as parsley, cilantro, basil, mint, rosemary, and oregano.

mini weekend spring cleanse

Furthermore, focus on the healing process. Clean your house, clean the bathtub, and open the windows to let the fresh air in. Getting everything around you clean and organized is key for success. This is a chance to not only cleanse your body, but also cleanse your mind!

Now are you ready? The sample spring cleanse highlights foods rich in nutrients and phytonutrients that specifically support detoxification. Use this as a guide for meal ideas and inspiration. In addition, daily activities such as walking and bathing are highlighted to support detoxification through the lungs and skin. Furthermore, allowing yourself the time to unwind, relax, and get creative, will further support you through this mini cleanse. So, let’s get started!

MINI WEEKEND SPRING CLEANSE

Friday Night: Eat a light dinner with spring cleanse approved foods. Drink plenty of filtered water. Avoid intense movies, and late screen time. Go to bed early.

Saturday & Sunday: Upon waking drink a tall glass of lemon water. This will help rehydrate you after a long night’s sleep, stimulate digestion and support detoxification.

Breakfast: Start the day off right with a nutrient dense meal.

Powerhouse Smoothie with pineapple, banana, kale, mint, plain kefir, and fresh lime juice. PLUS a Spring omelet with 2 pasture-raised eggs, and steamed asparagus. Top with avocado and fresh salsa.

Snack:

Glass of filtered water and a handful of Brazil nuts.

Tea: Matcha tea

Activity: Go for a long walk in the park, rain or shine. The lungs are one of the 6 organs of detoxification. Doing mild exercise will help you refresh and reboot.

Lunch:

Buddha Bowl with cooked quinoa, roasted broccoli and carrots, baked chicken breast, and fresh parsley. Drizzle with a quick lemon vinaigrette.

Snack:

Glass of filtered water and hummus with crudité (celery, red bell pepper, cucumber).

Tea: EveryDay Detox Tea (Traditional Medicinals)

Activity: Get creative; read, write, or draw. Calm the mind and avoid the use of computers or TV. Detoxing from media is just as important as detoxing from environmental chemicals.

mini weekend spring cleanse

Dinner:

Boost your omegas with a steamed beet and walnut salad, lentils and baked salmon. Drizzle with Dijon mustard vinaigrette.

Snack:

Whole milk plain yogurt topped with fresh berries.

Tea: Chamomile Tea

Activity:  Take a 20 minute Epsom salt bath or use a sauna. The skin is the largest organ of detoxification. Soaking in Epsom salt helps restore magnesium levels and aids in detoxification. Then, aim to go to bed early.

*Eat leftovers, or create new meals using only cleanse approved foods for Sunday. Follow the same daily routine, adding in new activities such as yoga, deep breathing, or meditation, as you see fit.

Once Monday morning rolls around, pat yourself on the back! You have successfully completed the mini spring weekend cleanse. Reflect on how you feel. Do you have more energy? Do you feel refreshed? Well nourished? Are you thinking more clearly? And, what are your next steps? Keep in mind that supporting your liver every day, is a great way to support your health! My key recommendations for continued detoxification support are:

Focus on adding cleanse approved foods and herbs to your diet on a daily basis.

  • Stay hydrated with filtered water, as non-filtered water may contain many pesticide residues and chemicals.
  • Reduce exposure to chemicals and toxins by using green cleaning products.
  • Use phthalate-free beauty products and shampoos.
  • Say “No Thank You” to thermal recipes as these are heavily loaded with BPA.
  • Limit your intake of alcohol, sugar, and processed foods.
  • Aim to eat a whole foods based diet.

Hopefully you are now REJUVENATED AND ENERGIZED to cruise into the lovely days of SUMMER!

Thank you for this wonderful article, Selva!

If you guys would like to connect with Selva, you can find her here:

Now on to you, guys!

TT linkup party flyer

Don’t forget to pay a visit to my wonderful co-hostess Jennifer at A Hungry Runner! I bet she’s cooking something yummy!

Eat well and have a wonderful week!

Lena

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Comments

  1. Thanks for the tips and suggestions Selva! Due to my dietary restrictions for IBS and Celiac, I don’t think a cleanse would be beneficial for me, since many of the veggies suggested I cannot eat, but this is helpful for others!
    Amber recently posted…What to Eat with IBSMy Profile

  2. That doesn’t look too hard except for the no coffee! Good tips thanks for sharing
    Deborah @ Confessions of a Mother Runner recently posted…Rock Your Core week 5My Profile

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