Much like planning out your meals, doing meal prep saves you a lot of time—which is super helpful when the going gets busy as hell. When it comes to meal prepping, there are a few things you'll need to get yourself started: The right storage containers (AKA a sturdy set of BPA-free Tupperware), a well stocked pantry, fridge, and freezer, and a couple hours to spare on Sunday night.
Detoxification also is the process by which medications are metabolized, then excreted. Because toxins are potentially dangerous to human health, they need to be transformed and excreted from the body through urine, feces, respiration or sweat. Each person's ability to detoxify varies and is influenced by environment, diet, lifestyle, health status and genetic factors, suggesting some people could require more detoxification support than others. But if the amount of toxin to which a person is exposed exceeds his or her body's ability to excrete them, the toxins may be stored in fat cells, soft tissue and bone, negatively affecting health. This is the rationale that supports the use of practices that support the body's own detoxification capabilities.
For many people, food is a chore, a challenge, even a source of dread, as they try to overcome poor eating habits. But eating should be a joy and a centerpiece of family life. Many cultures around the world emphasize the enjoyment of food, which includes cooking and eating with others, as an integral component of good health. The latest Dietary Guidelines say that eating healthfully involves “enjoying food and celebrating cultural and personal traditions through food.” According to some research, shared mealtimes, especially during childhood, may help protect against nutrition-related health problems as well as increase prosocial behavior in adulthood.
“One of the best ways to reboot your diet is to rethink your fruits and vegetables. Both fruits and vegetables provide fiber, vitamins, minerals and phytonutrients (natural plant chemicals that help fight and prevent disease),” Toby Amidor, MS, RD, author of "Smart Meal Prep for Beginners," says. Most Americans aren’t anywhere close to meeting their needs. (90 percent fall short of vegetable recommendations and 85 percent aren’t meeting their fruit quota.) To help you boost your intake and your overall health, Amidor offers these suggestions: “Add sliced strawberries to your oatmeal at breakfast, opt for a vegetable salad topped with lean protein at lunch, and fill half your dinner plate with a steamed vegetable medley. And don’t forget snacks! Enjoy sliced carrots, celery and jicama with hummus or top your Greek yogurt with sliced strawberries.”
4. Detox the mind: While you're detoxing the body, its good to clear the clutter from the mind too. Aim for 15 minutes of meditation per day. If you don't know how to meditate, try belly breathing. Start by placing hands palm down on your lower belly. Breathe in through your nose, counting slowly to 3 or 4 counts. Feel your tummy rise with the breath. Breathe out just as slowly, allowing the belly to drop. Do this for 15 minutes daily.
Toxic overload is an often-overlooked factor in obesity, and the right detoxification plan can provide the nutrients your body requires to help you heal and lose weight. While these strategies are a powerfully effective starting point, a chiropractor or other healthcare professional can help you design a custom-tailored detoxification plan based on your individual needs.
Many noncredentialed people claim to be experts in detoxification, and many seasoned health professionals are not well versed in detoxification protocols. Because detoxification programs can vary widely and may pose a risk for some people (such as people with multiple maladies, those who take multiple medications and pregnant or breast-feeding women), it is important to work with a credentialed health professional who understands your health status and goals and who is able to evaluate detoxification programs for safety and effectiveness. Consider working with an integrative and functional medicine dietitian.
While we can’t necessarily control the world around us or our exposure to all pollutants and chemicals, we can make strategic dietary changes that will help counter their effects by supporting the liver, reducing inflammation, healing the gut, balancing blood sugar, and lightening our overall toxic load. This, in broad terms, is what a detox diet should do.
When it comes down to it, clean living is a lifestyle focused on leading a healthy and natural life – and a healthy life is the first step toward a happy life. Skip the bad and risky stuff, and stick to the stuff you know is good. Avoid chemicals and artificial or synthetic things, and go for what’s real. Your body is your home, so take care of it! It’s the only one you get.