Tag Archives: detox

Different Methods of Detoxification

As Detox January comes to a close I have put together a post about all the different ways you can detoxify the body. Detoxification is a great way of giving the digestive system a rest and ridding the body of accumulated toxins. I will be talking about fasting, juicing,  colon detoxification, skin brushing and more.

When embarking on any detox it is important to prepare at least two weeks before, especially if you have a diet high in meat, alcohol, caffeine and sugar. So you may want to cut down on these slowly. For example if you drink a lot of coffee cut it back to 1 cup a day in the two weeks leading up to the detox. The reason for this is that during a detox it is normal to experience withdrawal symptoms. You can experience headaches, nausea, lethargy, dizziness, skin outbreaks, constipation or diarrhoea (mainly diarrhoea as your intake of fibre increases), coated tongue and bad breath as the toxins are released into the blood stream. This is perfectly normal. It means the detox is working. The more toxic you are the more you are likely to suffer from the above symptoms. These symptoms normally last for about 24 – 72 hours. After this time period you will start to feel better. If you are new to any cleanse only do it for 1 day. Make sure you are drinking 2 litres of water a day when detoxing.

Signs and Symptoms of Toxicity

Chronic fatigue

Waking up constantly tired

Irritable bowl syndrome

Anything that appears on the skin like: acne, psoriasis and eczema is sign of liver toxicity

Foul smelling stools

Bad breath

Headaches

Cancer

Liver disease

Fasting

There are different fasts that can be done. I would recommend a fast one day a week or  a month. This is really a good way to give the digestive system a rest. Some people do a water fast but I would strongly recommend doing a fast based on fruit and vegetables. Different fasts include: liquid fasts which consist of fruit and vegetable drinks. Another fast is when you choose one fruit or vegetable per day and eat only that all day. Or a vegetable and fruit day. Many people when embarking on a fast go for liquid only.

Liquid fasts are quite hard to do and it is perfectly fine for people to have a piece of fruit. If you suffer from blood sugar imbalances then it is very important that you do not go hungry for long periods. This is very important!

If you are planning on embarking on a fast that will last longer than 2 days you should be supervised.

If you are on any type of medication you must speak to your doctor before embarking on a fast. When fasting no medication or supplements should be taken. However I do not encourage anyone to stop taking medication that has been prescribed by their doctor. An example is a diabetic that is insulin dependent. This applies to all fasts, even if it is just for one day. ALWAYS tell your doctor if you are about to fast.

Contraindications to fasting:

Pregnant, breast feeding

Diabetes (especially if insulin dependent)

Anyone taking prescription drugs

Anyone taking recreational drugs

People suffering from eating disorders

Children

People with severe liver or kidney disease

As mentioned before, always contact your doctor before embarking on a fast or any detox diet, especially if you are on medication.

Make sure that you are in a relaxed environment when doing a fast. You want to be relaxed. No intense exercise.

The results of fasting is clearer skin, an abundance of energy, memory and concentration improve, becoming less acidic and more alkaline and a stronger immune system.

Juicing

Juicing is good for quick absorption of nutrients. It takes 15 minutes for the nutrients from a juice to hit the blood stream. This is very good in people that have digestive issues and want to give their digestive system a rest. Juicing is also good as it includes raw foods packed full of enzymes that are often lost during cooking. Juicing places less of a strain on the liver. Ideally fruit and vegetable juices should not be mixed together. Apples and carrots are the exception. Vegetable juices are best for people suffering from blood sugar problems.

Colon Detoxification

The best way for colon detoxification is colon hydrotherapy. it consists of water inserted via the rectum. This allows the whole colon to be washed. The benefits are: Softens, loosens and expels faecal matter, tones and exercises the colon.

The following conditions can be improved by colonic irrigation:

Diarrhoea

Constipation

Bloating

Chronic fatigue

Headaches

Diverticulitis

Liver congestion

Cellulite

It is important that you go to a qualified practitioner for your colonic irrigation. The first time you have one will feel strange, you will feel your abdomen expand and you will have the feeling you want to go to the toilet. It takes time to get used to but is very good at eliminating toxins.

Skin Brushing

Skin brushing is great for the lymphatic system, it stimulates the circulation. Skin brushing removes dead skin cells thus opening the pores so the skin can eliminate toxins. It is done by using a bristle brush starting from the lower legs brushing in circular motions working the way up towards the heart. This should be done before a shower or bath. Skin brushing should be done on a daily basis.

Saunas and Steam Baths

These are great for getting you to sweat out  the toxins from the skin. Saunas are  considered to be better and they make you sweat naturally. It allows the pores to open and sweat out all the toxins. To get the best benefit it is ideal to have a cold shower afterwards washing away the toxins. A lymphatic drainage massage after a sauna is the ideal to get the lymphatic system moving and increase blood circulation. Make sure to drink plenty of water afterwards to flush out all the toxins. There is a sauna called infra red which is far superior to normal saunas and is really good for a number of health issues like arthritis.

Contraindications are:

Low blood pressure

Pregnancy

Heart disease

Kidney disease

Exercise

Daily movement is an excellent way to eliminate toxins, improve the lymphatic system and circulation. If your lymphatic system is clogged up you are more likely to store toxins and have cellulite. Athletes do not have body fat or cellulite due to the enormous amount of exercise they do. Naturally we are not athletes and I do not expect any one to go and spend hours working out until they drop dead. Moderation is key. Find a physical activity that you enjoy. Enjoying what you do always makes it easier and fun. It can be running, swimming, yoga, dancing, tennis, football, pilates, gym etc.

I would like to mention that with everything moderation is key. Detoxification is good for eliminating toxins however, you have to build after a detox making the body stronger through a healthy lifestyle. Some people detox 24/7 and this is not healthy. Too much of anything whether it is healthy can be harmful. Another important point to note is that everyone is different, what suits one person may not suit another. Don’t feel that you have to go on a fast to be healthy. You do what suits you. Personally myself  I do not do any intense detox. Every Friday I make sure I eat no animal protein, I have very light meals. A smoothie in the morning followed by a salad in the summer or some steamed vegetables with chickpeas or other beans for lunch during winter, and another salad or vegetable soup in the evening. I keep my portions small. This is my ways of cleansing. Every so often if I feel I have over indulged I eat like this for 3 days.

I hope the above helps. If you would like a bespoke nutritional plan please email me.

 

 

 

Advertisements

Cleansing Green Smoothie

Detox January continues with a cleansing green smoothie to start the day right. Smoothies are quick to prepare and packed full of goodness. They are an easy way to make sure you eat your greens.

Ingredients

A handful of spinach

1 frozen banana

1/2 an avocado

inch piece of ginger

juice of 1/2 a  lemon

1 teaspoon of hemp seeds

1 teaspoon of Neil’s Yard green complex powder

Remove the stone and skin from the avocado and place all the ingredients in the blender and blend until lovely and smooth. Enjoy!

Detox Smoothie

As we continue with detox January this is another alkalising smoothie packed full of goodness.

Ingredients

A big handful of Kale

2 small pears

1/2 avocado

Juice of 1 lemon

1 celery stalk

A piece of cucumber

1 tablespoon of mixed seeds: pumpkin, sunflower and sesame

1 teaspoon of hemp seeds

3 sprigs of parsley

Place all the ingredients in a blender with some ice and blend until lovely and smooth.

3 Day Cleanse

A 3 day cleanse is great for giving the digestive system a rest and rebooting your health especially after a period like Christmas where we all tend to over indulge. You can actually do this cleanse any time during the year. Change of season is a good time to do a cleanse or any time we feel we need to detox from toxins. 3 days is a short period which is ideal for busy people and I would suggest starting on a Friday. If 3 days is too daunting for some 1 – 2 days is fine. If you have never done a cleanse before then I would recommend starting with 1 day.

When embarking on any detox it is important to prepare at least one- two weeks before, especially if you have a diet high in meat, alcohol, caffeine and sugar. So you may want to cut down on these slowly. For example if you drink a lot of coffee cut it back to 1 cup a day in the two weeks leading up to the detox. The reason for this is that during a detox it is normal to experience withdrawal symptoms. You can experience headaches, nausea, lethargy, dizziness, skin outbreaks, constipation or diarrhoea (mainly diarrhoea as your intake of fibre increases), coated tongue and bad breath as the toxins are released into the blood stream. This is perfectly normal. It means the detox is working. The more toxic you are the more you are likely to suffer from the above symptoms. These symptoms normally last for about 24 – 72 hours. After this time period you will start to feel better.

During the cleanse do not drink alcohol, coffee, any fizzy drinks. Do not eat sugar, cakes, ready made meals. No meat or animal products as these place a strain on the digestive system defeating the whole purpose of a cleanse.  If at any time you find yourself really struggling, have a piece of fruit or vegetable with some nuts.

Make sure you are drinking 1.5 – 2 litres of water through out the day. Drink detox teas, peppermint tea and green tea. Peppermint tea is good after a meal as it aids digestion.

I would also suggest a relaxing bath before bedtime with Epsom salts. Make sure you skin brush your body before the bath to get the circulation going and it is great for the lymphatic system getting rid of toxins.

Make sure you are in a relaxed environment. Do not do a cleanse if you are working or in a stressed environment. Make sure you get plenty of rest.

Day 1

Morning

Warm water with lemon and turmeric.  20 minutes later a Cleansing Green Smoothie:

Ingredients:

1 celery stalk chopped

1/4  of a cucumber peeled and chopped

1 apple peeled and cored

Juice of 1 lemon

1/4 of a piece of ginger

2 romaine leaves chopped

5 kale leaves chopped

1/2 a tablespoon of flax seeds

Coconut water

Bee pollen for the topping

Optional

1 teaspoon of Neil’s Yard Super Greens Complex

Place all the ingredients in a blender and blend until smooth. Add some ice to improve the taste.

Mid morning

Beetroot Apple and Carrot Juice

2 small beetroots

2 carrots peeled

Remove the hard skin from the beetroots, If the apple are organic leave the skin on, cut into piece and remove the seeds. Place all the ingredients into the juicer , serve and drink.

After the juice take 15 drops of A Vogel milk thistle in a little water.

Lunch

Cleansing Salad:

Handful of spinach

Handful of rucola (rocket salad)

Half a fennel sliced

1 carrot grated

2 tablespoons of pomegranate seeds

Place ingredients in a bowl and season with olive oil and apple cider  vinegar.

Dinner

Cavolo Nero, Broccoli and Barlotti Bean Soup

2-3 Tablespoons of extra virgin oil

100g of cavolo nero

100g of tender stem broccoli

1/2 a can of barlotti beans

1/2 a white onion finely chopped

2 garlic cloves finely chopped

Small piece of ginger finely chopped

cayenne pepper

1/2 tsp of turmeric

1 1/2 tsp of bouillon powder

3 cups of water

Start by placing the olive oil, onion, garlic, ginger, turmeric, cayenne pepper in a saucepan and sauté’ adding a little water for 2minutes, then add the chopped tender stem broccoli, cavolo nero and beans and sauté’ for 5 minutes adding a little more water if it has been absorbed. Then add 3 cups of water and bouillon powder. Bring to the boil for 15 minutes. Blend the soup with a hand blender and serve.

Day 2

Breakfast

Warm water with lemon and turmeric upon rising and 20 minutes later a Avocado Smoothie:

Ingredients:

A handful of kale

1 small avocado

Juice of 1/2 a lemon

1/2 cup of coconut water ( you can add more to adjust the consistency)

1-2 red apples (depending on how sweet you like it)

A handful of cashew nuts

1 teaspoon of chia seeds

Place all ingredients in a blender, add ice, blend until smooth and enjoy.

Mid morning:

A handful of collard greens

2 apples

3 sprigs of coriander

3 sprigs of parsley

Juice of 1/2 a lemon

coconut water

Place the ingredients in the blender and blitz until lovely and smooth.

After the smoothie take 15 drops of milk thistle in a little water.

Lunch

Sweet Potato and carrot Soup:

1 sweet potato peeled and chopped

2 Carrots peeled and chopped

1 small onion finely chopped

1 garlic clove finely chopped

1 tsp of cumin

cayenne pepper

1.5 tsp of bouillon powder or vegetable broth

Coriander

500ml of water

Olive oil

Saute’ the garlic, onion, for a minute then add the sweet potatoes, carrots, cumin, coriander, 1/4 cup of water, bouillon powder and sauté’ for another 7 minutes then add 500ml of water and simmer for 40 minutes. Once the sweet potatoes are tender blend the soup with a hand blender.

Dinner

Steamed asparagus with olive oil and lemon.

Day 3

Breakfast

Warm water with lemon and turmeric, After 20 minutes Spinach, Kale and Mango Smoothie:

A handful of Kale

A handful of Spinach

1/2 a banana

A handful of mango chunks

Just place all the ingredients in the blender and blend until lovely and smooth.

Mid Morning:

Berry Smoothie:

1 cup of blueberries

2 tablespoons of coyo coconut yoghurt

1 cup of coconut milk

1/2 a banana

1 tablespoons of linseeds, pumpkins and sunflower seeds.

chia seeds to sprinkle on top.

Place all the ingredients in the blender except for the chia seeds and blend until smooth.

After the smoothie 15 drops of A Vogel milk thistle in a little water.

Lunch

Quinoa Salad:

1/2 cup of cooked quinoa

A handful of rocket salad

1 small avocado

2 tablespoons of pomegranate seeds

A handful of steamed baby asparagus

Dressing: Olive oil and apple cider Vinegar.

Dinner

Zucchini Soup with Pine Kernels

3 medium sized courgettes sliced

2-3 garlic cloves finely choppped

cayenne pepper

1 tsp of bouillon powder or you can use vegetable broth

A generous amount of olive oil

Pine kernels

saute’ the garlic with the courgettes, olive oil, cayenne pepper for 7 minutes with 1/4 water. Add 500ml of water and once cooked blend with a hand blender. Serve and sprinkle with pine kernels.

I do online consultations so if you would like a bespoke nutritional plan please email me.

The Bikini Diet

This is the follow up to the anti-cellulite post I wrote a last week.  I have  put together a simple to follow meal plan with tips and supplements, to give you a bikini body in 30 days! When embarking on any new detox or meal plan it is always best to prepare the body so it will be less of a shock and you won’t find yourself battling withdrawal symptoms or craving the wrong foods. I would strongly recommend cutting out sugar, coffee, alcohol slowly 3-2 weeks before starting the bikini diet. I would also like to emphasize that I do not believe in diets as they do not work. What I strongly believe in, is healthy eating. By leading a healthy and active lifestyle and looking after your internal organs you will have an abundance of energy and when you start to look good you will also start to feel more confident.

Useful tips and advice

No alcohol.
No sugar.
No cakes, pies, sweets, chocolates, white pasta/bread/rice, no cheeses.
No ready made meals.
No fizzy drinks.
No sodium based table salts. Use himalayan salt or nori flakes to season.
If you crave coffee have just one black coffee a day or try dandelion root
coffee which is very good for the liver.
Add spirulina or wheatgrass to green vegetable juices.
Add bee pollen, chia and flaxseeds to smoothies.
Add pomegranate, sunflower, pumpkin and sesame seeds to salads.
Make sure half of your plate consists of vegetables or salad.
Protein should be eaten at every meal to help balance blood sugar levels.
Protein and complex carbs on your plate should be the size of your fist and no bigger.
It is important to exercise every day.
Drink 2 litres of distilled water daily.

Make sure to include the following in your meal plan: broccoli, kale, asparagus, cabbage, garlic, onions, rocket, dandelion root, chicory, endive, brussel sprouts, Swiss chard and artichoke.

Monday
Breakfast: Warm water and lemon. After 20 minutes carrot, apple and celery juice.
Half a melon. 2 cups of detox tea.
Snack: 10 strawberries, 5 almonds.
Lunch: My summer salad which you can find under recipes. Have it with either grilled fish, chicken or tofu.
Snack: chia pudding with berries
Dinner: Steamed asparagus with cold pressed virgin olive oil, nori flakes and pepper with a poached egg.

Tuesday
Breakfast: Warm water and lemon. Beetroot and apple juice.
Snack: Smoothie: mango, spinach, avocado, coconut water and sun warrior vegan protein powder.
Lunch: Quinoa with avocado, cherry tomatoes, spring onion, coriander, pumpkin, sesame and sunflower seeds in cold pressed virgin olive oil and tamari soy sauce. You can have grilled fish, chicken, chickpeas or tofu with the quinoa salad.
Snack: 2 tablespoons of home made hummus (check under recipes) with carrot sticks.
Dinner: Spinach omelette with steamed vegetables.

Wednesday
Breakfast: Warm water and lemon. Vegetable juice: Spinach, cucumber, apple, little ginger, chia and flax seeds, 1 teaspoon of spirulina and coconut water.
1 -2 slices of watermelon. 2 cups of detox tea.
Snack: 1 apple 5 almonds.
Lunch: Buckwheat or quinoa wrap ( recipe for the wrap is: 2 tablespoons of either quinoa or buckwheat flour, 100ml water, 1 egg and himalayan salt. Mix all ingredients together. Grease a pan with coconut oil and place on low heat, then pour the batter and make your crepe) with spinach, avocado, cucumber, alfalfa sprouts and cold pressed virgin olive oil and tamari sauce.
Snack: 10 strawberries with 2 tablespoons of coyo coconut plain yoghurt topped with bee pollen
Dinner: Baked wild salmon with garlic and dill and half a plate of steamed pak choi.

Thursday
Breakfast: Water and lemon. Detox smoothie: Kale, spinach, 2 apples, 5 sprigs of coriander, 5 sprigs of parsely, juice of 1 lemon, coconut water.
1-2 slices of water melon. 2 cups of detox tea.
Snack: blueberries 5 walnuts.
Lunch: Fist full of steamed brown rice, fist full of lentils sauteed in olive oil with cherry tomatoes, garlic and chili. Eat with half a plate of steamed vegetables
Snack: 2 spirulina protein balls (see under recipes).
Dinner: Chicken or tofu stir fry with vegetables.

Friday
Breakfast: Warm water and lemon. Vegetable juice: dandelion greens, fennel, apple, cucumber, chia and flax seeds and tablespoon of wheatgrass and coconut water.
Snack: cherries 5 walnuts
Lunch: Baked sweet potato with home made guacamole (see under recipes) and half a plate of salad.
Snack: 10 strawberries with a tablespoon of quinoa flakes, 1 tablespoon of bee pollen in almond milk and coyo coconut yoghurt.
Dinner: Steamed fish with steamed vegetables.

Saturday
Breakfast: Warm water and lemon. Smoothie: Kefir with strawberries, blueberries and chia and flax seeds. 2 cups of detox tea.
Snack; Apple and almonds
Lunch: Zucchini spaghetti sauteed in olive oil with garlic, chili, cherry tomatoes nori flakes and pepper.
Snack: An avocado with cherry tomatoes, olive oil, apple cider vinegar salt and pepper
Dinner: Vegetable skewers with chicken or tofu.

Sunday
Breakfast: Warm water and lemon. Smoothie: watermelon with mint, chia and flax seeds and baobab powder. 2 cups of detox tea.
Snack: cherries 5 almonds.
Lunch: Grilled chicken and salad.
Snack: sweet potato wedges baked with olive oil salt and pepper.
Dinner: Roasted mediterranean vegetables with either fish or tofu.

Supplements

Take a good strength probiotic before breakfast. This will strengthen your immune system, aid digestion and give you a flat tummy.

Take a good multi vitamin suitable for your age and gender.

If you are experiencing sugar cravings and are finding the meal plan difficult to stick to try taking the mineral chromium 200mcg twice daily in between meals. Once it kicks in it really does help with sugar cravings.

L- carnitine is good as it helps the body to produce energy from fat. Take 500mg twice a day thirty minutes before meals.

The herb gotu Kola is fantastic for cellulite, probably  the best. Take 500mg twice a day with food.

If you are on any type of medication please consult your doctor before embarking on any new meal plan and before taking supplements. I hope the above helps you to achieve your desired bikini body.

I also do online consultations so feel free to email me if you would like a bespoke nutritional plan.

 

 

 

 

Health benefits of parsley

I thought I would write a very simple short post on the health benefits of parsley.  Parsley is a wonderful herb that I use on a daily basis. I usually sprinkle it on salads, vegetables or simply put a little into my green smoothie/juice every morning. Parsley is packed full of vitamins and minerals and is a very powerful detoxifier.

Health benefits of parsley

Detoxifies the body from toxicity.
Good for urinary tract infections.
Good against tumors especially lung cancer.
Protects against carcinogens.
Freshens breath.
Fights free radical damage.
Antibacterial and anti fungal.
Acts as a diuretic.
Reduces blood sugar levels especially in diabetics.
It is good for gum disease and teeth as it acts as an antiseptic.

Vitamins and minerals found in parsley

Vitamin A
Vitamin C
Vitamin K
Phosphorous
Calcium
Magnesium
Iron
Potassium and folates

How to use parsley

You can use parsley sprinkled on salads, soups, vegetables, sauces, smoothies and juices.

Precautions and side effects

Do not consume large amounts of parsley if you are pregnant. Just use small amounts in cooking as large amounts could trigger abortion.

Do not take parsley if you are on blood thinning medication like warfarin.

Parsley is a natural diuretic so be careful not to consume large amounts of parsley if you are taking water pills.  Losing too much water from the body can make you feell ill and will lower your blood pressure.

Now do not go out and buy tons of parsley. Everything in moderation. Too much of any one thing no matter how healthy is never good. All you need to do is just sprinkle some in your cooking and add a small amount to your smoothie if you like. Hope you found the information helpful.

 

 

 

The bikini diet

This is the follow up to the anti-cellulite post I wrote a few weeks back. I have  put together a simple to follow meal plan with tips and supplements, to give you a bikini body in 30 days!

Useful tips and advice

No alcohol.
No sugar.
No cakes, pies, sweets, chocolates, white pasta/bread/rice.
No ready made meals.
No fizzy drinks.
No sodium based table salts. Use himalayan salt or nori flakes to season.
If you crave coffee have just one black coffee a day or try dandelion root
coffee which is very good for the liver.
Add spirulina or wheatgrass to green vegetable juices.
Add bee pollen, chia and flaxseeds to smoothies.
Add pomegranate, sunflower, pumpkin and sesame seeds to salads.
Make sure half of your plate consists of vegetables or salad.
Protein should be eaten at every meal to help balance blood sugar levels.
Protein and complex carbs on your plate should be the size of your fist and no bigger.
It is important to exercise every day.
Drink 2 litres of distilled water daily.
Drink green tea and herbal teas.

Make sure to include the following in your meal plan: broccoli, kale, asparagus, cabbage, garlic, onions, rocket, dandelion root, chicory, endive, brussel sprouts, Swiss chard and artichoke.

Monday
Breakfast: Warm water and lemon. After 20 minutes carrot, apple and celery juice.
Half a melon. 2 cups of detox tea.
Snack: 10 strawberries, 5 almonds.
Lunch: My summer salad which you can find under recipes. Have it with either grilled fish, chicken or tofu.
Snack: 1 apple, 5 walnuts
Dinner: Steamed asparagus with cold pressed virgin olive oil, nori flakes and pepper with a poached egg.

Tuesday
Breakfast: Warm water and lemon. Beetroot and apple juice. Half a melon.
Snack: Blueberries, 5 brazil nuts.
Lunch: Quinoa with avocado, cherry tomatoes, spring onion, coriander, pumpkin, sesame and sunflower seeds in cold pressed virgin olive oil and tamari soy sauce. You can have grilled fish, chicken, chickpeas or tofu with the quinoa salad.
Snack: 2 tablespoons of home made hummus (check under recipes) with carrot sticks.
Dinner: Spinach omelette with steamed vegetables.

Wednesday
Breakfast: Warm water and lemon. Vegetable juice: Spinach, cucumber, apple, little ginger, chia and flax seeds, 1 teaspoon of spirulina and coconut water.
1 -2 slices of watermelon. 2 cups of detox tea.
Snack: 1 apple 5 almonds.
Lunch: Buckwheat or quinoa wrap ( recipe for the wrap is: 2 tablespoons of either quinoa or buckwheat flour, 100ml water, 1 egg and himalayan salt. Mix all ingredients together. Grease a pan with coconut oil and place on low heat, then pour the batter and make your crepe) with spinach, avocado, cucumber, alfalfa sprouts and cold pressed virgin olive oil and tamari sauce.
Snack: 10 strawberries with 2 tablespoons of coyo coconut plain yoghurt topped with bee pollen
Dinner: Baked wild salmon with garlic and dill and half a plate of steamed pak choi.

Thursday
Breakfast: Water and lemon. Vegetable juice: Kale, celery, cucumber, apple, chia and flaxseed, 1 tablespoon of wheatgrass and coconut water.
1-2 slices of water melon. 2 cups of detox tea.
Snack: blueberries 5 walnuts.
Lunch: Fist full of steamed brown rice, fist full of lentils sauteed in olive oil with cherry tomatoes, garlic and chili. Eat with half a plate of steamed vegetables
Snack: 2 spirulina protein balls (see under recipes).
Dinner: Chicken or tofu stir fry with vegetables.
Friday
Breakfast: Warm water and lemon. Vegetable juice: dandelion greens, fennel, apple, cucumber, chia and flax seeds and tablespoon of wheatgrass and coconut water.
Half a melon.
Snack: 1 apple 5 almonds.
Lunch: Baked sweet potato with home made guacamole (see under recipes) and half a plate of salad.
Snack: 10 strawberries with a tablespoon of quinoa flakes, 1 tablespoon of bee pollen in almond milk.
Dinner: Steamed fish with steamed vegetables.

Saturday
Breakfast: Warm water and lemon. Smoothie: Kefir with strawberries, blueberries and chia and flax seeds. 2 cups of detox tea.
Snack; cherries 5 walnuts.
Lunch: Zucchini spaghetti sauteed in olive oil with garlic, chili, cherry tomatoes nori flakes and pepper.
Snack: An avocado with cherry tomatoes, olive oil, apple cider vinegar salt and pepper
Dinner: Vegetable skewers with chicken or tofu.

Sunday
Breakfast: Warm water and lemon. Smoothie: watermelon with mint, chia and flax seeds and baobab powder. 2 cups of detox tea.
Snack: cherries 5 almonds.
Lunch: Grilled chicken and salad.
Snack: sweet potato wedges baked with olive oil salt and pepper.
Dinner: Roasted mediterranean vegetables with either fish or tofu.

Supplements

Take a good strength probiotic before breakfast. This will strengthen your immune system, aid digestion and give you a flat tummy.

Take a good multi vitamin suitable for your age and gender.

If you are experiencing sugar cravings and are finding the meal plan difficult to stick to try taking the mineral chromium 200mcg twice daily in between meals. Once it kicks in it really does help with sugar cravings.

L- carnitine is good as it helps the body to produce energy from fat. Take 500mg twice a day thirty minutes before meals.

The herb gotu Kola is fantastic for cellulite, probably  the best. Take 500mg twice a day with food.

If you are on any type of medication please consult your doctor before embarking on any new meal plan and before taking supplements. I hope the above helps you to achieve your desired bikini body.