eat consciously and nutriciously
This is a mild detox, which focuses on 'conscious healthy eating' for a period. Detoxing has many benefits, such as feeling fitter, more beautiful skin and, if overweight, may also result in weight loss. The most important goals of this detox are to become more aware of your nutrition and the cleansing of the body. We consume many harmful substances without being aware of this. This detox resets and cleanses the body by eating only pure and unprocessed products.
For whom is the detox?
For (almost) everyone. Discuss it first with the coaches if you are pregnant, breastfeeding, have food allergies, are sick or in the menopause.
Mainly to be conscious about food and to nourish your body. Depending on your currant eating patterns, you can also lose weight.
How long is the detox?
This detox takes 3 weeks. In this period you will only consume food that is meant to feed, strengthen and cleanse the body. Of course, you can also choose to do it for a shorter length of time. The effect is then smaller. Because it is sometimes difficult to resist temptation, it is important to plan your detox well. Determine, together with your coach, when and for how long you will follow the detox.
Your commitment is your most important support! It is important to start, about a week before you detox, with slowly cutting down on sugar, meat, wheat, alcohol, caffeine, salt and light products.
Golden detox tips
- Planning is vital to a successful detox. Prepare yourself, shop wisely and freeze sensibly.
- Before you step out of the shower you can give your blood circulation a good boost by finishing with a cold shower (start with the feet and move slowly upwards).
- Drink lots of water and herbal tea (green tea in moderation). Water has a very important role in the waste removal process. Drink mainly in between meals and not with your meal or immediately afterwards.
- Sometimes you may experience headaches, feel extra tired or feel a little nauseous. Don’t worry about this. Drink extra water and take plenty of rest.
Learn to make conscious decisions
This detox-program doesn’t tell you exactly what you should eat when and how you should prepare it. This detox has as a goal, to teach you to be more conscious with your food and to encourage you to make your own decisions. Below is a list of products and nutrients that you should avoid and a list of products that you may eat. We also give you a general idea for your daily planning and tips for detoxing. The recipes will give you inspiration for delicious detox meals. Regarding the portion sizes, we encourage you to listen to your body. Your body can tell you what it needs!
Detox and science
Before we list the products, it is good to just reflect on the scientific substantiation of detox. Detoxing is possible in many ways, such as only drinking some juices. This detox is quite mild, and focuses on eating unprocessed and healthy food with sufficient energy and lot of fruits and vegetables. While you just don't eat other foods.
There is no research that proves and/or evidence that indicates that this form of detox makes sense, and also there is no proof/ evidence that it is not useful.
The most important of this detox is that you are conscious about food. You could also call it 'conscious healthy eating'.
- quinoa, brown rice
- herbal tea (preferably no other tea)
- buckwheat flour (for wraps/ pancakes)
- buckwheat pasta
- vegetable stock cubes, organic
- vegetables (all vegetables are possible also olives, lettuce and spouts)
- potatoes with skin
- onion, garlic, capers
- herbs (fresh and dried): mint, chives, thyme, coriander, rosemary, parsley, oregano, basil, dill
- black pepper
- dried fruit e.g mango, sultanas, figs, cranberries, goji berries
- fruit , all sorts, also lemons and avocados
- spreads, read the labels and check sugars and e-numbers
- beans or chickpeas (can in glass jar or tinned, preferably from health shop)
- olive oil and/or coconut oil, vinegar
- unsalted raw nuts
- organic honey, agave, maple
- rice cakes from brown/wholegrain rice, buckwheat, millet or quinoa
- plantbased milk, yoghurt, quark and creme fraiche
- organic tempeh
- seeds and kernels (sesame seeds, linseed, pine nuts, sunflower seeds, hempseeds)
- coconut water
- soya yoghurt, without sugar and organic (in moderation)
- soya sauce and tamari
- chlorella and spirulina
- All gluten grain sorts: wheat, rye, spelt, barley
- sugar: all sugars
- sweeteners: products with “no sugar” and “0% fat” on them (such as Optimel) contain sweeteners
- salt (or only limited amount)
- all packaged and processed products with artificial additives: colourings, flavourings, conservatives, emulsifying agents, taste enhancers
- cow milk products
- teaine in moderation
- tofu, tahoe
- white rice, potatoes without skin, pasta
- juices and sweetened drinks
Example of a detox day
After waking up
A large glass of warm water (preferably boiled and slightly cooled), with a squeeze of lemon juice.
A glass of vegetable juice.
Make your own mix from various vegetables. Fresh juice is, of course, the best. If you don’t have enough time, you can always make a large batch of juice and freeze it in small containers. The evening before use you can defrost it in the fridge. Add spirulina and chlorella for an extra healthy boost.
Breakfast 9:30 am
Make a choice out of the following options or combine!
1. Fruit salad (can be combined with plantbased yoghurt, linseed or hempseeds).
2. Rice, quinoa or millet wafels with spread and raw vegetables (avocado, sugar free spreads, nutpaste hummus, pesto).
3. Oatmeal with boiled water, oat- or almond milk, fruit, linseed or hempseeds can be added (tip: warm appel, banana and cinammon)
4. Buckwheat pancakes.
Lunch 12:30 pm
Make a choice out of the following combinations or combine!
1. A large salad, using a mix of ingredients from the ‘Allowed’ list. Add some flavour by adding mushrooms,artichoke hearts (may be tinned) and olive oil, lemon and fresh herbs.
2. Buckwheat or quinoa wafels with raw vegetables and spread (spreads, avocado).
3. Fresh soup with a mix of ingredients from the 'allowed'list. Have a look at our detox recipes on our website.
Snack 3:30 pm
Depending on how hungry you are: a piece of fruit, raw vegetables, a handful of unsalted raw nuts, a cup of fresh soup (also easy to freeze in portions) or the rest of your salad from lunch.
Dinner 7 pm
Start with a fresh soup or salad.
Make a dish using the ‘Allowed’ ingredients.