The 'You" Plan 2009

On the outside –

Skin: This is the largest cleansing organ of the body, besides the liver, so let's start here. Exfoliation or dry skin brushing is a good way to start your morning. This simple act increases blood flow to the surface of your skin, removes dead ones and allows new ones to take their place, making you glow with health. You can do this 1 to 2 times per week.

On the inside –

Water! Great for cleansing the body and flushing out toxins. Try to drink at least 2 to 3 liters daily. Water actually helps with brain function, exercise performance and is vital to help the kidneys and liver do their neat trick in eliminating waste products from your system. Water also helps you look younger by filling/softening wrinkles!

Hot Water: A cup of hot water mixed with a little lemon juice can act as a natural liver tonic if you feel that you must take something. This actually stimulates the production of bile and aids in bowel function but its only an optional extra and by no means a must recommendation.

Indulge yourself at meal times with ONLY 'real' food. This means nothing processed! Ice-cream, chips, artificial sweeteners, lollies, chocolate, cakes, biscuits, slices and anything pre-packaged and/or highly processed/refined items are not actually considered 'real' food. So it is important if you do want to get back on track choose fresh groceries wisely.

Eating and drinking green is a great way to enhance well-being. Green tea and wheatgrass and mixes of vegetable juices such as celery, carrot and ginger are good choices for beverages, you can have other herbal teas as well. By eating some super greens, such as broccoli (a fibrous carbohydrate) you will feel fuller for longer and have more energy! Opt for fresh and frozen but not canned veggies and fruit. Fresh and frozens are full of powerful antioxidants, phytonutrients, vitamins and minerals to keep skin healthy and boost the immune system. Aim at eating 3 pieces of fruit (not dried or semi dried, as these are too high in sugar) and at least three cups of vegetables per day. Salads are also a great idea for summer. (Tip: if you are trying to lose weight restrict your fruit to only 2 pieces per day and have with your breakfast or 30 minutes before/after a workout, this will aid the body in recovery and not be stored as fat.

Eat lean protein sources such as chicken, turkey, beef, pork, tofu, tuna, salmon swordfish and even lobster, (rich in Omega-3). Protein can come from dairy sources as well as eggs too!

Fill up with whole grains and legumes – i.e. breads and cereals, including the humble oats, and brown and black rice, lentils, beans (no refried beans, please!) Practice portion control! (Handy tip for cooking with rice for 1 person: 3 tablespoons dry weight = 75g cooked.) Again, if you are trying to lose weight limit your ‘starchy’ carbohydrates to 1 or 2 days per week. For more information on specialised meal plans contact me directly.

Avoiding alcohol and caffeine i.e. that cup of coffee in the morning (mmm....nice) is also a key component to cleaning the internals. (NB. You only need to forsake your caffeine fix for the duration cleansing. After, you can go back to your coffee and enjoy but in m o d e r a t i o n.

Snacking is a good thing, providing you choose wisely. Good choices include nuts such as almonds, walnuts or pistachios and limit yourself to only a handful, despite the high protein content they are also high in fat and calories too!, low fat yogurt, fruit - 1 piece or cut up raw veggies such as carrot and celery are among a few of many excellent choices for snacking. Timing of meals is important particularly when you are cleansing and to avoid a slump in blood sugar levels which can make you feel very sleepy or crave the 'off limit' kind of carbs you really want. Aim for 3 mains plus 3 snacks per day spaced every 3-4 hours apart and do not go to bed at least for 2 hours after eating your last meal. You will sleep better and chances are it won't be stored as body fat!