fancycrave-248183-unsplash.jpg
icons8-team-638096-unsplash.jpg
fancycrave-248183-unsplash.jpg

September 10 Day Detox


SCROLL DOWN

September 10 Day Detox


10 Day Whole Food Detox Instructions

Our 10 Day Detox is NOT a modified fast, or calorically restrictive.  This is a detox based on whole foods to promote optimal health and function.  You should still hit your macros and meet your daily gram goals, you’ll simply modify what you eat in order to give your body a break from some of the foods that can inhibit the detoxification process or even add to your total toxic load. We will follow the FWTFL food cycle per usual with a focus on plant based nutrition and the whole foods below. We will not consume a treat on leg day because we are doing our best to eliminate toxins and avoid sugar to prevent cravings as well. In addition to focusing on macronutrients from whole foods, we will do our best to consume enough of the right micronutrients from veggies.

We will focus on whole foods, with the exception of SOME foods that you should avoid for our 10 days of detoxing.  You can resume the eliminated foods after our detox ends, but pay careful attention to how you feel when you reintroduce them into your diet (ie: any processed or packaged foods that do not come from the ground or have a mother).

What Will a Detox do that Regular Healthy Eating Won’t?

Participating in a detox will do more for you than regular healthy eating.  It will eliminate foods that are known to have a heavier toxic load or prevent the natural detox process, and give the body a chance to clear the toxins it’s been holding onto.  

When we consume toxins, the body does its best to process and remove them through its available pathways (liver, kidneys, digestive tract, skin), but these organs simply aren’t equipped to handle the thousands of toxins we’re regularly exposed to.  When they can’t rid them from the body, they get stored in adipose tissue, or our body fat. These toxins will remain in our bodies until we provide an opportunity to rid them without continuously adding more and more all the time.

 

rawpixel-722818-unsplash.jpg

How it works

We’ll start Day 1 with a 24 hour fast, then follow our regular FWTFL food cycle as usual.  For example, to start a 10 Day Detox on a Thursday, it would look like this:

  • Day 1  |  Thu: 24 Hour Fast (start counting time the night before)
  • Day 2  |  Fri: Regular Macro Day
  • Day 3  |  Sat: Regular Macro Day
  • Day 4  |  Sun: Low Macro Day
  • Day 5  |  Mon: Low Carb Day
  • Day 6  |  Tue: Low Carb Day
  • Day 7  |  Wed: Regular Macro Day
  • Day 8  |  Thu: Regular Macro Day
  • Day 9  |  Fri: Low Macro Day
  • Day 10  |  Sat: Regular Day

Stick to whole foods as much as possible, and avoid the foods in bold. 

 

brooke-lark-289769-unsplash.jpg

What to Eat (and what to avoid)

  • All Fruit (except oranges)
  • All Vegetables (except corn)
  • All Nuts and Seeds, including milks and butters (except peanuts)
  • Legumes, including Beans, Peas, Lentils (except soy & all soy products)
  • Gluten-Free Grains, including brown rice, oats, buckwheat, millet, potato flour, tapioca, arrowroot, amaranth & quinoa (except cornmeal/flour/starch. Avoid wheat, spelt, rye, barley & kamut)
  • All non-Dairy and non-Soy Milks (avoid products made with soy, cow, and goat milk)
  • Wild-caught Fish (avoid shellfish and anything farmed)
  • Organic lamb, chicken, turkey, wild game (avoid eggs, beef, pork, all processed meat, and anything raised with hormones and/or antibiotics)
  • Sweeteners including stevia, fruit juice concentrates, brown rice syrup (avoid all refined sugars, corn syrup, honey, maple syrup, artificial sweeteners)
  • All herbs and spices, all vinegars (except malt), healthy oils including olive, coconut, avocado, almond, and walnut (avoid grain-based oils and mayonnaise)
  • Water (any kind, including carbonated), herbal tea, 100% fruit or vegetable juices (avoid all soda, energy drinks, alcohol, coffee, non-herbal tea, any other caffeinated or decaf beverages)
  • Avoid chocolate, processed foods that contain “to avoid” ingredients (watch for gluten, sugar & dairy), and anything else to which you may be intolerant

Additionally, use these lists of the Dirty Dozen and Clean Fifteen.  Please consider buying local organic produce if possible and practical.

The  "dirty dozen" are foods that are known to contain a lot of pesticides, herbicides, and other toxins. These are foods you want to buy organic as much as possible! The “clean fifteen” are foods that are generally cleaner, and if buying them organic isn't practical, that’s okay! Just do your best to purchase the highest quality food you can, even if it isn’t 100% organic. Remember, Progress Over Perfection! Please note: sweet corn is on the clean fifteen list, but it is one we will avoid during the detox.

Dirty Dozen

  • Strawberries
  • Spinach
  • Nectarines
  • Apples
  • Grapes
  • Peaches
  • Cherries
  • Pears
  • Tomatoes
  • Celery
  • Potatoes
  • Sweet bell peppers

Clean Fifteen

  • Avocados
  • Sweet corn
  • Pineapples
  • Cabbage
  • Onions
  • Frozen sweet peas
  • Papayas
  • Asparagus
  • Mangoes
  • Eggplant
  • Honeydew melon
  • Kiwi
  • Cantaloupe
  • Cauliflower
  • Broccoli

Our detox journey is more than what we eat.  It’s what we put on our bodies, it’s how we clean our homes, it’s where we live.  Many things can impact our total toxic load, so it’s important to reduce exposure to toxins as much as we’re able.  We live in a modern world, so please recognize that it’s impossible to escape every single toxin. But if we reduce exposure and give our bodies a chance to rid the toxins we’ve accumulated, then we’ll be supporting our best health.  

Use the following tips and information in a way that makes sense for you.  Remember, we are progressing toward a safer lifestyle, we are not trying to be perfect by tomorrow.

 

icons8-team-638096-unsplash.jpg

toxins


toxins


The Top 10 Toxins to watch for in your journey for better health are:

  1. Heavy Metals (think tuna, “silver” dental fillings, tap water, soil, etc.)
  2. Synthetic Food (think GMOs, highly processed foods, hormones, preservatives, artificial sweeteners)
  3. Pesticides and DDT (think weed killer for your yard)
  4. Tap Water
  5. Stress
  6. Electrosmog (think cell phones, tablets, computers, cell phone towers, etc.)
  7. Building Materials (think all buildings, including your home)
  8. Skin Care Products (think makeup, lotion, sunscreen, etc.)
  9. Pharmaceuticals (think prescription drugs)
  10. Gut Bugs (think leaky gut)

Assess your Soap, Shampoo and Conditioner

If they contain any of the following, then it’s time to think about buying a new brand:

  • Sodium Lauryl Sulfate
  • Formaldehyde
  • Triclosan
  • Dioxane
  • Diethanolamine
  • Phalthates
  • PCBS
  • Parabens
  • PEG-6

There are new, safe brands coming out all the time, but here are a few you can try:

  • Soap for Goodness Sake
  • Makes 3 Organics
  • Opas
  • Himalaya
  • Dr. Bronner
  • Attitude
  • Avalon Organics
  • Baby Mantra
  • Baja Baby
joanna-kosinska-346609-unsplash.jpg

What’s the makeup of your Makeup?

The average woman wears an estimated 63 disease-causing chemicals on her skin every day.  The problem is, your skin is porous and absorbs what you put on it. This means the chemicals in your skin care products and makeup move directly from the skin to the bloodstream.  This is actually worse than swallowing them because the liver will typically be able to filter some of the chemicals out before they fully circulate into your bloodstream.

A good rule of thumb is, if it’s not safe enough to eat, it’s not safe enough for your skin.

Watch out for these ingredients in your makeup:

  • BHA and BHT
  • Coal Tar Dyes
  • DEA-related ingredients
  • Dibutyl phthalate
  • Formaldehyde-releasing preservatives
  • Parabens
  • Parfum (or fragrance)
  • PEG compounds
  • Petrolatum
  • Siloxanes
  • Sodium laureth sulfate
  • Triclosan

If you’re looking for a good alternative to your current makeup brand, try one of these:

  • Beautycounter
  • Maia’s
  • Mineral Fusion
  • Rejuva Minerals
  • W3LL

Let’s talk Lotion

Many lotions and creams are loaded with toxic chemicals.  Many of the toxins in your shampoos and makeup will also appear in your moisturizers as well.  

Avoid the chemicals we’ve already talked about, and add these to your list as well:

  • Oxybenzone
  • Toluene
  • Resorcinol
  • Hydroquinone
  • Xylene
  • Mineral Oil
  • Mercury
  • Talc
  • Liquid Paraffin
  • Silicone-derived Emollients
  • Synthetic Colors

What should you use instead?  Try organic food-based oils! They pass the “safe enough to eat” test and actually hydrate the skin at a deeper level.  

Some great oils for the body include:

  • Sesame Oil
  • Coconut Oil
  • Avocado Oil

Some great oils for the face include:

  • Argan Oil
  • Jojoba Oil
  • Carrot Seed Oil
  • Apricot Seed Oil

Go for organic, cold processed, first pressed, and stored in a dark-tinted glass container.

The Problem with Deodorant

Conventional deodorants can block toxins from escaping the skin, and antiperspirants actually make it worse by preventing you from sweating out the toxins (remember, that’s an important way we naturally detox!).

Here’s the other problem.  Conventional deodorants contain aluminum, which can cause autoimmune and brain based issues.  Most deodorants also contain ingredients like parabens, steareths, triclosan, propylene glycol, TEA and DEA, and artificial colors and dyes.

Look for a brand that uses activated charcoal (to absorb moisture) and coconut oil and essential oils to balance your pH.  Some safe brands to try are:

  • Piper Wai
  • Truly’s
  • Bali Secrets
  • BeGreen
  • Purely Great
  • Honestly Phresh

Tips for Toothpaste

You may think toothpaste is just toothpaste, what’s the big deal?  We don’t swallow it, we actually spit it out, so it doesn’t matter if it has a few ingredients that we wouldn’t actually eat, right?

Wrong.  According to Dr. Stephen Cabral, “The tiny capillaries in your mouth allow for the direct transport of certain nutrients (and chemicals) directly into your bloodstream.”

If your toothpaste contains any of the following ingredients, consider changing to a more natural brand.

  • Triclosan
  • Sodium Lauryl Sulfate
  • Artificial sweeteners
  • Fluoride
  • Propylene Glycol (mineral oil)
  • Diethanolamine (DEA)
  • Microbeads (these are PLASTIC!)
  • Chlorhexidine
  • Alcohol
  • Hexetidine
  • Methyl Salicylate
  • Benzalkonium Chloride
  • Cetylpyridinium Chloride
  • Methylparaben

It’s actually very simple to make your own toothpaste at home, but if you’d rather buy a trusted brand, these are some good, safe options:

  • Redmond
  • Dr. Bronner’s
  • Lucky Teeth
  • Jason
  • Dr. Brite
deanna-alys-675046-unsplash.jpg

Push for Oil Pulling

Oil pulling comes from Ayurvedic medicine, and is one of the best ways to remove bacteria and promote healthy teeth and gums.  It’s a great way to detox the mouth and according, to Dr. Josh Axe, is shown to be an effective remedy for:

  • Tooth decay
  • Bad breath
  • Bleeding gums
  • Preventing heart disease
  • Reducing inflammation
  • Whitening teeth
  • Soothing dry throat
  • Preventing cavities
  • Healing cracked lips
  • Boosting the immune system
  • Improving acne
  • Strengthening gums and jaws

How you do oil pull?  Dr. Axe says to:

  1. Oil pull first thing in the morning before you eat or drink anything.
  2. Swish with 1-2 tablespoons of coconut, olive, or sesame oil for 10-20 minutes.
  3. Spit out and rinse (can rinse with salt water)
  4. Brush teeth as normal.
  5. Repeat 3-5 times every week.

Make sure your oil is organic, non-GMO, first pressed, cold pressed, and extra virgin.

Detergent has a Laundry List of Issues

Most laundry detergents are made of toxic chemicals that leave a residue on your clothes, which are then absorbed into your skin.  Your clothes are touching your skin nearly every minute of every day, so this is a significant concern when it comes to our total toxic load.

Some of the cleanest detergents available right now are:

  • Sun & Earth
  • 7th Generation
  • Green Shield
  • Fit Organic
  • Better Life
  • Attitude
  • BioKleen
  • Earth Friendly

If you feel a little overwhelmed with all of this information, just take a deep breath and start with just one or two things you can do right now to reduce some of these toxins from your life.  

Tips for Success


Tips for Success


 

Expectations

The first few days can be challenging.  Some people experience:

  • headaches
  • reduced energy
  • cravings for the eliminated foods
  • digestive issues

Water

Stay hydrated!  Drink at least half your body weight in ounces of water.  

Stay Active

Sweating is a great way to release toxins from the body, but exercise also promotes better circulation, which delivers more nutrients to organs and muscles

Eat Organic

Ideally you would choose all organic, non-GMO, grass fed, pasture raised, highest quality foods.  Do your best the eat the highest quality food that makes sense for you.

Caffeine

If you drink coffee or enjoy a nightly piece of chocolate, then it will be helpful to start tapering before you begin your detox.  Try to give yourself a week to gradually decrease consumption so you can eliminate it during the detox.

Eggs

If you need to use eggs as a binder in a recipe, try substituting with a chia or flax egg.  

Fiber

Be sure to consume enough fiber.  Focus on leafy green vegetables. Chia seeds are a great source as well.

Sleep

Get plenty of sleep, the body focus on detox during this time.

Switch to Clean Products

You don’t just hang on to toxins from your food, you get them from your health and beauty products as well.  As much as possible, switch out your more toxic products for cleaner versions.


FAQs

I’ll be traveling, what if I can’t follow it perfectly?

  • Remember, we encourage progress over perfection!  Do your best on the days that present an extra challenge, and then get back to it as soon as you’re able.

Is there a meal plan?

  • No, as with the FWTFL, we want to equip you with the knowledge to modify your own lifestyle.  

Can I have protein powder?

  • Yes, a non-soy vegan protein powder is acceptable.

Can I add lemon to my water?

  • Yes, you can add lemon or lime, just avoid orange.