Exactly How To Do The 3-Day Seasonal Cleanse This Nutritionist Swears By
What to eat and what to avoid.
Cleansing has become pretty trendy in the wellness world of late. While I don’t advocate juice fasts or intermittent fasting, I do believe in giving our bodies – and particularly our livers – a much-needed break. Rather than adopting an extreme regimen, my signature JSHealth three-day cleanse shows you a much gentler approach. I personally follow this cleanse several times a year and advocate it to anyone who’s looking to reset their mind, body and energy. I’ve seen some incredible results; I’m talking clearer skin, restored energy, deeper sleep and less fatigue. Generally, three days is a good amount of time to kick-start your digestive system and replenish your energy. If you feel good and want to continue, I recommend making this a five-day cleanse.
JSHEALTH 3-DAY SEASONAL CLEANSE
STEP 1: Change up your diet:
Here’s my nutrition guide:
Good-quality protein: sustainable fish and biodynamic chicken and organic, free-range eggs
Green veggies: zucchini, kale, spinach, Brussels sprouts and broccolini
Fresh fruit: strawberries, blackberries, blueberries and raspberries
Citrus fruits: lemons, limes and grapefruit
Gluten-free grains: quinoa and brown rice
Nuts: almonds, Brazil nuts and cashews
Herbs: parsley, mint, basil and rosemary
Spices: turmeric, Organic cinnamon, nutmeg and cayenne pepper
Seeds: ground flaxseeds, chia seeds, sesame seeds
Good fats: extra-virgin olive oil and coconut oil
Herbal tea: dandelion, rooibos, peppermint and chamomile
Refined sugar and sweeteners
Processed and packaged foods
STEP 2: Create positive lifestyle habits:
Photo by DANNY G on Unsplash
Move your body: Aim for 30 to 45 minutes each day. Alternate between walking, yoga and Pilates.
Drink water: Aim for two to three litres of water each day. Add a tablespoon of apple cider vinegar for extra cleansing and better digestion.
Get more sleep: Commit to eight hours of sleep each night. Try to get to bed early, too.
Rest more: Every day, set aside 10-20 minutes for replenishment. Have a warm bath, read your favourite book, meditate or try deep belly breathing.
Supplement: Consider brassica sprout powder and magnesium glycinate under the guidance of a medical practitioner. These promote liver detoxification and help to flush your system.
STEP 3: Detox your environment:
Next up, it’s time to look at other factors that might be adding extra strain to your liver. Here are some tips to reduce exposure to toxins:
Use aluminium-free deodorant
Buy organic where possible
Wash and peel your veggies to remove pesticides
Get a good-quality water filter
Get a stainless steel or glass drinking bottle
Reduce your plastic usage or better yet, eliminate plastic altogether!
Introduce glass jars for food storage
Eliminate chemical-laden products such as moisturisers, perfumes and fake tan
Swap to eco-friendly cleaning products
Jessica Sepel is a clinical nutritionist, best-selling author, international health blogger and the beloved voice behind JSHealth and @jshealth. She is passionate about helping people overcome fad dieting and disordered eating, having gone through her own struggles with food. Her philosophy is focused around balance, rest and building a healthy relationship with food. She recently launched the JSHealth App, which features a world-first nutrition clinic, hundreds of healthy recipes, a daily meal planner, health guides, body love support and much more.
Jessica Sepel is one of Australia’s leading nutritionists as well as an author, wellness coach and health blogger. You may recognize her from her beautiful recipes – she is the beloved voice of very active Facebook and Instagram profiles featuring daily food inspiration and health mantras.