Kate McMurray Nutrition

Love Your Food!

Spring Clean Inside + Out

spring-cleaningThe sun is back! Temperatures are rising and you’re probably starting to dig out your summer clothes. So exciting! Or not…

Feeling anxious? Sluggish? Ready to shed that extra winter layer? (and I’m not talking about your sweater!) Spring is the perfect time to clean up your act (and your insides). Cleaning up your diet and detoxifying your body can increase energy, encourage weight loss and help you to reset all your not-so-healthy habits (e.g. caffeine and sugar fixes, irregular meals). There are lots of ways to clean house. Not everyone responds well to intense detox protocols, especially if supportive lifestyle changes aren’t implemented or the body is somehow compromised (e.g. adrenal fatigue). Choose a plan or strategy that you feel comfortable with. If you have any questions or would like a personalized detox protocol feel free to contact me .

Here are some ideas to get you going:

Carry a water bottle with you at all times and drink up! Water will help flush out toxins, keep you energized and curb unnecessary snacking (when you’re not truly hungry). Increase detox potential by adding lemon juice and or chlorophyll to your water.

If you do just one thing, add more green veggies to your diet. Greens provide energizing B vitamins, gut friendly fiber, stress reducing magnesium, bone strengthening calcium, and loads of antioxidants to keep your heart happy.

Elimination is key! Without regular bowel movements toxins get reabsorbed into the body and you are left feeling bloated and sluggish. Promote healthy BMs by adding chia and/or flax seeds to your  morning smoothie or to some water at bedtime. Yoga and walking will massage and tone intestinal muscles. Chamomile tea and magnesium can be used as a gentle laxative as well.

Try eliminating one or multiple allergenic and/or inflammatory foods from your diet, even just for a week. These include gluten, dairy, soy, refined sugar, alcohol, eggs, citrus and nightshade vegetables. Give it a go, you might be surprised how great you feel.

Sleep is hugely important for detoxing and repair. Practice good sleep hygiene – keep your bedroom dark and take time to wind down before bed.  If you’re a troubled sleeper try taking magnesium or a herbal supplement or tea that contains valerian.

Having liquid meals gives your digestive system a rest and allows for better absorption of nutrients. Try starting your day with a smoothie and/or having a soup for dinner. Alternatively you could pick 1 “rest and digest” day a week to have only liquid meals. Be mindful of the sugar content of your liquids – fruits (especially tropical) , carrots and beets should be used in moderation.

The skin is the body’s largest detoxification organ. Sweating is an easy and effective way to get rid of toxic build up in the body. Sweating is particularly important as you implement other detoxing methods. Once the toxins are freed up you want the OUT! Exercise, take a hot bath with ginger, or have a sauna.

Unreleased emotions can be incredibly toxic. Make time to laugh and practice gratitude. Journal, meditate, or chat with a friend. If you are experiencing an emotional block consider seeing a therapist or energy healer. Above all BE KIND TO YOURSELF! Every effort you make towards self-care, big or small, is a step in the right direction.

One comment on “Spring Clean Inside + Out

  1. amandabooboo
    April 28, 2013

    Cool! Great ideas, Katie! xo Man


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