• Ceylan Ayik

A Simple Detox Plan For All Seasons



DISCLAIMER: This Detox does not claim to “cure” disease, but simply to help you make physical and mental changes in your own body in order to help your body heal itself. If you suspect that you have a medical problem, promptly contact your health care provider before beginning this or any other program.


Please read this article first to understand what is detox, why we do it and what are the benefits and results.


Preparation:


2-4 days before your detox, start decreasing the intake of caffeine, sugar and dairy to half your normal amount and then to a ¼.

Make sure you shopped for lots of vegetables, healthy fats and protein. Check out my shopping list below


During Detox:



Eliminate completely


-Sugar and artificial sweeteners,

-Gluten (wheat bread, pasta, bulgur and products made with flour) and

-Refined grains like white rice,

-Alcohol,

-Caffeine,

-Dairy (milk, yogurt, cheese),

-Optional:

You can eliminate legumes (staples) like lentils, beans, chickpeas if you think that they give you a discomfort for digestion. You can also eliminate animal protein like red meat and chicken as this can be heavy for digestion for some people.

- Some fruits like bananas, raisins with high natural sugar content

- Any packed-processed food



You can eat:



-Non-starchy vegetables, red fruits like berries, kiwi, lemon.

-Lean protein like eggs, meat, fish, chicken, turkey, tofu, lentils, chickpeas, beans.

-Healthy fats like nuts, seeds, avocado, coconut and olive oil, coconut and almond milk.

-Grains like quinoa, brown rice, buckwheat, gluten free oats (limited).



Drink lots of water, minimum 2 litres.




DAILY MEALS AND ROUTINES


Morning:

Start your day with warm-lemon water. Squeeze half lemon into warm water, add as much or as little lemon as you like.


Breakfast: Choose one from the below

-Classical breakfast: Omelet with mushrooms, flaxseeds, peppers, spinach, etc

-Smoothie: Detox Shake, made of berries/kiwi, seeds, nuts, nut butter, almond milk, avocado and then some recipes with spinach, kale, herbs or ginger, cucumber. A good one is here and smoothie celebrity site is here!

-Green Juice: Cucumbers, apple, spinach, carrot, orange, celery, etc


Mid morning Snack: A handful of natural nuts (10-12) or a Green Juice


Lunch:

-Very rich greens/veggies and or salad with some protein and complex grains

-Protein: tofu, chicken, turkey, fish, egg, legumes, red meat is only twice per week, vegetables.

-Grains: gluten free grains like quinoa, buckwheat or brown rice.


Portions for lunch:

Divide your plate into 4 sections:

-Protein: Divide your weight by 10 i.e. if you are 60kg, you will need roughly about 60g-65g (if you do not have a specific need/illness)

-Raw vegetables (salads and crudité)

-Cooked vegetables

-Fruits and complex carbohydrates


Afternoon Snack:

-Smoothie with homemade almond milk or a green juice.

-Or 1 fruit and a handful of natural nuts.

-Or dips & veggies, crudités (peppers, cucumber, carrot, celery, etc) with dips. Check out my website for recipes.


Dinner:

Choose One:

-Green Juice (Spinach, broccoli, cucumber, apple, lemon-lime, parsley, mint, etc)

-Pure vegetable soup (Check out my recipes here)


In the daily routine:



*Exercise everyday, from 30minute walk to whatever you can!


* Take your supplements like fish oil, fiber, vitamin D or multivitamin if you have already been taking. Otherwise consult your doctor for advice.


*Having a good nights sleep! When you are sleep deprived the body craves and asks for more and more! You want to reverse this so try sleeping more then usual during detox days!


*Relaxation, through meditation, Take 5 five breaths, detox baths (with salts, lavender oil,etc),


*Hydration! Key to success is drinking enough water, not only for this program, 8 glasses a day minimum!


*Taking a break from media, a detox for Facebook, Instagram, etc!


*Meditate everyday minimum 5 minutes up to your regular routine. Read more here how to start meditation.


After 5 Days:


Well done! You did the most difficult part of a detox program! Now, slowly go back to routine, introducing the eliminated elements in small portions.


If you feel like continuing, do it for a total of 10 or 21 days! You will feel great.


Try drinking decaf coffee after detox, maybe you can continue like that since your body adapted to life without caffeine. Or stay with green tea, it makes you younger!


When you do it for the second time, you will find it much easier and doable! Your willpower will be stronger; your taste pallet would be different. You’ll adapt much faster then the first time around. Try it!


For more information and a free 30min health coaching consultation please contact


ceylan@ceylanayik.com






SHOPPING LIST for a detox plan


Vegetables:


Non-starchy, green leaf or other colorful vegetables and salads.

Onions, garlic, tomatoes, lettuces, cucumber, peppers, ginger, mushroom, spinach, artichoke, asparagus, kale, carrots, cauliflower, broccoli,

All Salad greens and herbs


Staples, grains:


Lentils, Chickpeas, Beans prefrably soaked overnight and sprouted.

Brown/wild/whole Rice, Quinoa, Buckwheat, Gluten free Oat,


Oils


*extra virgin olive oil, coconut oil, other healthy nuts&seeds oils like walnut, nut butters, olives


*Nuts, walnuts, almonds (get a lot if you’ll do your own almond milk), peacans, brazilian nuts, cashews, all seeds, hemp, chia, pumpkin, sesame, flax


*nut butters like almond butter, *avocado


Condiments


* Tahini, Coconut milk, unsweetened almond milk


* Dried tomatoes, * Almond meal, coconut flour * Apple cider, balsamic vinegar


* Lots of herbs and spices like parsley, mint, rosemary, cinnamon, anti-inflammatory turmeric, paprika, cumin, nutmeg, sage…


*sea salt, pepper, Dijon mustard, glutenfree soya sauce (tamari), miso to boost taste!


Fruits: Berries, kiwi, lemon&lime, ginger


Meat/Protein

Turkey, Chicken, Beef, Tofu, tempeh, eggs, shrimps, salmon


Always try to go for bio/organic, as much as you can.


For more information and a free health history consultation please contact



HEALTH DISCLAIMER


The views and nutritional advice expressed here are not intended to be a substitute for conventional medical services. This Detox does not claim to “cure” disease, but simply to help you make physical and mental changes in your own body in order to help your body heal itself. If you suspect that you have a medical problem, promptly contact your health care provider before beginning this or any other program. It is not intended to suggest that you should not seek professional medical care or that you should disregard professional medical advice. Always work with a qualified health care practitioner to ensure that this complementary approach suits your specific needs. No information offered here, or products suggested for use, should be interpreted as a diagnosis of any disease, nor an attempt to treat or prevent any disease or condition. It can be dangerous to start any health program without consulting your local health professional first. The information and statements in this guide and on this website have not been evaluated by any authorities. The information and suggested products are not intended to diagnose treat, cure, or prevent any disease.

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“A Health Coach is a mentor who works with clients to achieve their wellness goals. By addressing all the facets of health in addition to eating – relationships, exercise, career, and spirituality – Health Coaches help people become healthier and happier in all areas of their lives.”

Contact Ceylan for more information on how to become a health coach.

Ceylan is a certified Integrative Nutrition Health Coach!

Geneva, Switzerland

©2016 by Ceylan Ayik

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