Prepping Your Body For The Holidays

Prepping your body for the holidays

While some celebrities go to the extremes and embark on a pre-Christmas cleanse or another particular ‘extreme’ diet. Others may decide to go manic with their exercise regime for the next couple of weeks and completely forget about it post-Boxing day! You have to remember though that you do not have to follow everything you read in the media, and it may not be right for you or your body either.

If you have read our previous blog, you’ll find some tips to help you keep on track your health goals. (insert link) But what else can you do? At Kijani, we like to do things a little differently, and instead of eating more mindfully, a littler cleaner and giving the bottle a break in January, let’s focus on what can be done now.

A pre- Christmas cleanse for us, essentially means giving your body a rest from dealing with the excess toxins coming from your diet (alcohol and sugars for instance) which is why some individuals would turn to eating a more organic plant-based diet. There are elements of it, that are clearly of benefit but we know that it might sound far easier said than done. So here we give you our top tips to help prepare your body for the holidays without going to an extreme.

Support your mighty liver

Detoxification processes occur constantly, within every cell at every minute of the day. This happens naturally and not only occurs in the liver. These processes occur to help remove excess substances produced within the body, (i.e. hormones which have performed their tasks and are no longer needed; metabolic byproducts and other waste such as molecules that are released when we break down old blood cells by new ones) and which come from outside. It therefore makes total sense to support these detoxification processes with a healthy diet on a daily basis.

The countdown has officially started and here is what you can integrate for your body, mind and overall wellbeing. Below are some liver loving foods which you should look into regularly consuming!

-          Protein is important as it helps to generate the antioxidant enzyme glutathione, which plays an important role in detoxification and protection against free radical damage. Favour vegetarian sources from legumes, nuts, seeds, tofu or alternatively fish, eggs, seafood and lean meats are other options to keep a diverse diet. 

-          Include bitter foods daily, which will help stimulate the digestive process and aid absorption of nutrients and bile production by the liver. Bile is essential in assisting digestion and the elimination of fats. It is responsible for the elimination of certain waste products from the body. Examples of bitter foods include dandelion, watercress, horseradish, kale, parsley, basil, lettuce, asparagus, rocket, spinach and chicory. 

-          There are two particular phases of the detox pathways we can easily support by including those foods which can impact on the pathways in a beneficial way.

Foods to support phase one include: Shellfish, pumpkin seeds, sesame seeds, green leafy vegetables, bitter and brassica family, sweet potato, pumpkin, kiwi, papaya, turmeric, chilli peppers, raspberries, all berries and radishes.
    
Food to support phase two: Blue/green algae (spirulina/chlorella), leeks, green leafy vegetables, bitter and brassica family, whey, curcumin, celery, eggs/oily fish, artichoke, brazil nuts and beetroot. 

-          On a daily basis, aim to include the cruciferous/brassica family of vegetables, as these have components called glucosinolates which contain sulphur compounds shown to protect the liver from damage and improve its ability to eliminate toxins and excess hormones. Examples include cabbage, broccoli, brussels sprouts, cauliflower, garden cress, bok choy, turnips and kale. 

-          If you have had an evening out, make your next meals dense in vegetarian foods, lots of fibre and plenty of water and herbal teas. 

-          During the pre-Christmas season, support your digestion with key food swaps to increase your fibre intake: 

- Rye bread instead of white sourdough bread

- A tablespoon of flaxseeds to your soups, salads or yoghurt.

- Brown rice or brown rice pasta instead of your usual.

- Make your own porridge and add your toppings, instead of getting muesli or cornflakes or ready-made porridge. Which can be high in sugar with the content of dried fruits and also may have other added sources of sugar.

- As a snack have a fruit like kiwi, apples, bananas or a wedge of mango. They can give you the sweetness you may seek, while providing you with fibre and not disturbing your natural balance of gut bacteria.

It can be helpful to support your body with herbs and nutrients known to support detoxification and help protect and regenerate some of our critical organs involved in the processes including the liver, kidneys, gut and lastly skin.

Nature’s Answer Dandelion Liquid extract - a herb revered for its liver supporting properties due to its naturally containing compounds such as the polysaccharides or triterpenes. (Note: it is not recommended for those on any medications that act on the kidneys.) 

Organic Traditions Super grass 5 juice blend - A blend of greens and grasses to support the liver and digestion. 

Garden of Life Microbiome Formula  A gender specific diverse blend of live bacteria and certified organic prebiotic fibres to support your digestion and immune system. With an intake of alcohol and other sources of sugars from mince pies and other treats, it is important to remember to help reset your microbiome. 

Garden of Life Raw Organic Proteins and Greens  You could consider a vegan protein blend with the live bacteria, digestive enzymes, sources of protein, essential fatty acids and greens. This tastes delicious, you won’t even notice you are having plenty of nutrients and greens.