Updated: Feb 5
That moment you realize your health & fitness may have gone on a slight detour...
Maybe it was after the holidays, or a long vacation, or maybe "life" happened. Whatever the reason, if you've ever found yourself suddenly standing in front of the mirror and not liking what you see, I've got you.
First of all, we've all been there, yes, even me. We're human! And sometimes we fall off track, lose our way, or realize we've been having a little too much "fun" for a season and need to get back to our healthy habits.
For years I've done a cleanse once a year, to help me hit the healthy reset button, remove toxins, put the good bacteria back in my gut, and generally just help me reset my healthy habits. I find it not only helps get me back on a healthy eating track, but prioritize my fitness, sleep, mindfulness and more!
But I want to be clear. A cleanse is NOT to be used as a "diet" or form of punishment for making "bad choices." It's simply a tool to bring you back to healthy basics.
Because I don't believe in diets... they simply don't work! But healthy balance does. I'm a big fan of the 80/20 philosophy, which means I tend to eat healthfully, relying on nutrient dense foods 80% of the time. The other 20% is when I enjoy fun foods, my favorite splurges and planned indulgences. And I know because I've practiced it for over a decade and it's how I've taught my clients to achieve their health and weight loss goals too.
Hitting the healthy reset button
For centuries dietary cleanses have been used to help improve or enhance physical, mental, and spiritual wellness. And they continue to be popular today for their ability to promote healthy habits, improve health and wellness, and support healthy lifestyle goals.
How most cleanses work
Most dietary cleanses (or detoxes) last 10 to 14 days, but some can span an entire month. The right approach for you really depends on your overall goal. Ultimately the role of most cleanses is to reinforce healthy food habits by removing processed foods, sugar and alcohol consumption for a time and put the focus on whole and nutrient dense foods - lean proteins, whole grains, fruits and vegetables, and healthy fats found in nuts for example.
Most cleanses support some sort of supplement routine to help remove toxins and gut health. Often a cleanse kit will include supplements for putting good bacteria back in the gut (through probiotics) and dietary fiber and other supplements to help detox the body's filtering organs (kidney and liver) and then help bind those toxins and promote their elimination through the body's waste (your bowels).
How do you know if a cleanse is right for you? It's always a good idea to speak with a professional first to ensure your health safety, and a health coach, nutritionist, and/or your doctor can help you identify if a cleanse or detox is the right approach for you according to your goals. Generally speaking, if. your goals include wanting to reduce food cravings, cut back on sugar, decrease processed foods, improve gut health, increase energy, and/or kickstart healthy habits that support healthy weight loss, a cleanse can be a powerful partner.
Some benefits of doing a short-term cleanse include:
Reduce unhealthy food cravings
Promote a healthy waistline
Enhance and/or boost immunity
Improve digestive regularity
Reduce bloating and inflammation
Improve mental clarity
Enhance skin clarity
A cleanse/detox can help you...
Reduce cravings of:
Sweets: chocolate, candy, cookies, cakes, pastries, etc.
Salty foods: chips, crackers, white breads, and other processed foods
Fatty foods: pre-packaged snack foods, commercially baked muffins, pastries, etc., and deep fried foods
Promote healthy food habits such as:
Eating more fruits and vegetables
Relying on “good fats” found in foods like salmon, avocado, nuts, flax and olive oils
Incorporating more lean proteins such as chicken, turkey, beans and eggs
Minimizing processed food consumption
Eliminating added sugars and salts
Limiting alcohol consumption
Reducing empty calorie consumption
And cleaning up your eating habits will encourage you to engage in other healthy habits.
Studies show, one healthy choice often leads to another. That's why when you feel good, have more energy, and and are able to think clearly, you tend to make better choices, such as drinking more water, taking time for mindful practice, and surrounding yourself with positive and like minded people who will support your healthy habit goals. So whether you want to kickstart healthy habits or just need to promote a healthier balance, a cleanse can be a great resource.
Bottom line: whether you've lost your way, or just gotten a bit off track, hitting the healthy reset button may be just the kickstart you need to get you moving forward. A dietary cleanse can help you kickstart healthy habits and reinforce a whole host of healthy lifestyle behaviors outside of just your food habits, so you can feel, move, and live your best.
And while a dietary cleanse can be a great health and wellness tool, it may not be advisable for everyone. Before drastically changing your diet or lifestyle, or if you are pregnant, nursing, taking medications or have a chronic health condition, please consult a health care professional before beginning any cleanse or detox.
Are you tired of starting over every Monday, struggling with willpower, and hopping from diet to diet, wondering if you'll ever get it right so that you can lose weight, get healthy, fit and feel like you again? Come join me inside my free women-only Facebook Community - Slim & Trim with Coach Mindy. It's for women who are ready to ditch boring diets forever and create sustainable habits for weight loss, enjoying balanced food and fitness, so that they can lose weight, live healthy, and become the best version of themselves!