Ah vacation. Is there anything finer? When you can shut the laptop, pause the to-do list, wander without direction and eat cheese platters every day. Ok so that last one isn’t super Prescribe Nutrition friendly, but I just vacationed in France and that that is exactly what I did. I ate cheese, every day [insert: wine too]. I am happy to report I have zero regrets. People, what if I die tomorrow? I won’t go without intimately knowing the important cheeses of the world. The truth is I enjoyed every minute of it, but I also felt like crap by the end. C’est la vie. For some a week of indulgence is worth it, for others the physical consequences are so intense it’s never worth it. It’s all about finding your definition of balance and feeling empowered in health. By the end of le meilleure vacance, my heart was saying yes but my body was saying no, so I knew come touchdown that I was going to have to get a grip, bid adieu to the croissants and give myself a powerful ‘reset.’ Luckily, I know how to detox. Today is all about the most effective and powerful foods you can use to detox your system after a vacation, weekend away, or just indulgent period of time.
Preface: let it be known we strongly encourage you to eliminate or drastically decrease sugar, dairy products and processed foods [including breads, refined carbohydrates], when you are trying to reset. And alcohol duh. But this post is all about what TO consume so let the list begin:
- Hydrate. Whether you were at a wedding, coming off a flight or just parading around Octoberfest in lederhosen, there’s a solid chance your body is thirsty. So you need some water my friend, and plenty of it, but dehydration isn’t just a lack of water – it’s also a loss of electrolytes. Insert your new daily ritual: fresh lemon juice [or apple cider vinegar] + a pinch of sea salt. Drink this first thing upon waking. The lemon and/or apple cider vinegar will stimulate the production of digestion and will help with elimination [aka pooping], gas and bloating. It will also help flush your liver from all that beer you drank [or wine or vermouth or cheese if you’re me]. I feel like that’s really all you need to know. So drink up, do it every day, and you will notice a difference from the inside out.
- Wait 12 hours since your last meal. Whoa. I know. Prescribe Nutrition is not usually going to tell you to stop eating, but in the instance of gentle detoxing, it can be hugely restorative to your digestive system to give your body a brief period of rest. Not only does this brief version of intermittent fasting give your gut a chance to recover, it will also reduce bloating and inflammation. Eating back to back to back meals, even when healthy, can cause your body to slow down. So wake up, drink your lemon water, and give yourself some time before a lunch that will include plenty of…
- Liver loving foods. Whether you were on a tour de mezcal or hunting for Michelin star desserts, your liver was likely working overdrive on vacation. Your liver is an insane workhorse. You think you put in a lot of hours at the office? Your liver never stops. Literally. You should be sending it on a 5 star getaway, but don’t, because you’ll die. Your liver plays a central role in all metabolic and digestive processes, and that’s the tip of the iceberg. We must, must nourish our liver with foods that support it. Some top liver supporting foods and herbs are: grapefruit/citrus, garlic, onions, beets [and all root veggies], green tea, cabbage, dark leafy greens, broccoli, brussels sprouts, avocado, olive oil, turmeric, dandelion root & milk thistle, like this beautiful meal below. One of my favorite things to do is make a simple salad with greens, beets, grapefruit, avocado and a garlicky/olive oil based dressing. See what I did there? 6 liver detox foods in one. Recipe at the bottom!
- Fiber!!! In my head I’m yelling this the way Oprah yells everything. Fiber is the KEY to eliminating toxins. Soluble fiber helps bulk up stools [aka poop] while insoluble fiber acts like a scrub brush to help clear out the colon. Hey no one said this post was going to be sexy. So here are my top recs: for soluble fiber go for chia seeds, flax seeds and whole rolled oats. Chia seeds will not only provide a 1/3 of your daily fiber, but they will increase your fullness, give you energy and a big ol’ dose of anti-inflammatory omega-3 fatty acids. For insoluble fiber go for the roughage! We’re huge fans of all the fancy salad greens, kale, etc. Cooked or raw – you decide
- Fermented anything. Except beer. And wine. You get the picture right? No alcohol. What we’re after here is friendly gut flora. A healthy gut is the basis of good health. Did you know at least 70% of our immune system lives in our guts?! We must take good care of them, and one key way to do so is to incorporate probiotic rich foods. In this week of recovery throw some sauerkraut on your salads, eat some kimchi out of the jar, throw miso paste into your salad dressings, and sip on kombucha mocktails. MOCKTAILS people. We’re detoxing. Finally, if you need some extra support, consider adding in a probiotic supplement. We talk about our favorite brands in Prescribe 20.
Additionally, do yourself a huge favor and try to get one extra hour of sleep each night. It’s surprisingly a big effort to make this a reality, but if you place the priority on rest you will notice a huge difference in how quickly you recover, and effectively detox from a brilliant vacation. If you want an extra hand with detoxing, do yourself a favor and sign up for Prescribe 20 where we do a gentle reverse detox for 20 full days. One thing is certain -you will feel like a million bucks afterwards, and know just what to do every time your body needs some extra love.
[aka beet, avocado & grapefruit salad]
- 4 large red beets [or 1 package pre-cooked beets from Trader Joe’s, Whole Foods]
- 1 ripe avocado, cubed
- 1 grapefruit, peeled and sliced
- 1 handful of walnuts, chopped
- 4 cups baby kale [or favorite salad green]
- 1/4 cup extra virgin olive oil, + extra for beets
- Juice of 1 lemon
- 2 cloves garlic, minced
- 1 teaspoon dijon
- Pinch of sea salt
- Fresh ground black pepper
- [Skip step one if using pre-cooked beets, simply slice them]. Drizzle beets with a little olive oil, wrap in foil and roast in a 400 degree oven for 40-50 minutes [depends on size]. Once you can easily pierce them with a fork, remove from the oven and let cool. Once cool, slide the skin off and slice into wedges.
- In a large bowl add your avocado, grapefruit, walnuts and greens.
- In a small bowl whisk the olive oil, lemon, garlic, dijon, salt and pepper. Drizzle over the salad and mix well to combine. Add additional olive oil or lemon if/as desired. Enjoy!