This article is part of our Nutrition + Dining series. Here we explore holistic health topics and share favorite dishes from aligned restaurants.
Reset and Revitalize with a Seasonal Cleansing Diet Approach
Summer is officially here, bringing warmer days and a desire for lighter, cooler meals. It’s the perfect time to refresh your diet with seasonal foods to help you feel rejuvenated and energized. While beach trips might tempt us into crash dieting, there’s a healthier, more sustainable approach that doesn’t involve extremes.
What is a Cleansing Diet?
A cleansing diet is a short-term plan focused on consuming healing, plant-based foods to give your body a break, reduce bloating, and promote rejuvenation. These diets typically consist of:
- Vegetables with moderate amounts of fruit.
- Healthy fats and sustainable proteins in minimal to moderate amounts.
- Organic and local foods whenever possible.
- Pastured bone broths and/or fresh vegetable juices.
By eliminating grains, dairy, corn, soy, and sugar, a cleansing diet simplifies digestion, removes inflammatory foods, and increases your intake of colorful, nutrient-rich vegetables.
Why Try a Cleansing Diet?
- Simplifies Digestion: Removing hard-to-digest foods allows your digestive system to rest and reset.
- Reduces Inflammation: Eliminating common allergens can help reduce inflammation and improve overall health.
- Promotes Variety: Encourages consumption of a wide variety of plant-based foods.
- Boosts Greens: Increases your intake of leafy green vegetables, which are packed with nutrients.
How to Create a Summer Cleansing Diet
Step 1: Choose Cooling and Refreshing Foods
Summer is the season for cooling foods that help you beat the heat. Think raw salads, fresh fruits, and chilled soups. These foods not only keep you cool but also provide hydration and essential nutrients.
Step 2: Select Organic and Local Produce
Whenever possible, choose organic and locally sourced produce. This not only supports local farmers but also ensures you’re getting the freshest, most nutrient-dense foods.
Step 3: Incorporate Healthy Fats and Proteins
Healthy fats like avocados, nuts, and seeds, along with sustainable proteins such as organic tempeh or tofu, wild fish, legumes (as tolerated), and pastured meats, provide essential nutrients while keeping your meals light and satisfying.
Step 4: Drink Plenty of Fluids
Stay hydrated with fresh vegetable juices, herbal teas, and plenty of water. Avoid sugary drinks and excessive caffeine, which can dehydrate your body.
Who Should Not Try a Cleansing Diet?
As always, discuss any changes to your eating and lifestyle with your healthcare professional. Certain medical conditions may preclude cleansing diets, and in such cases, focusing on whole organic seasonal foods and eliminating processed foods will benefit almost everyone.
Mindful Eating for Better Digestion
While we often focus on what we eat, how we eat is equally important. Mindful eating can significantly impact digestion and overall health. Here are some tips to help you eat more mindfully:
- Relax and Enjoy: Take time to savor your meals in a calm environment. This helps your body digest and assimilate nutrients more effectively.
- Chew Thoroughly: Aim to chew each bite 40 times. This breaks down food and allows salivary enzymes to begin the digestive process.
- Engage Your Senses: Notice the smells, flavors, and textures of your food. This enhances your eating experience and promotes better health.
- Avoid Distractions: Turn off screens and focus on your meal. This helps you connect with your food and avoid overeating.
Practical Tips for Mindful Summer Eating
- Pause Before Eating: Take a deep breath and express gratitude before your meal. This sets a positive tone and helps you slow down. If Stress or Summer heat ever has you ‘fired up’, work to ‘wind down’ and calm yourself before eating.
- Eat Until 80% Full: Stop eating before you feel completely full. This prevents overeating and promotes better digestion.
- Remove Technology: Keep smartphones, tablets, and TVs out of sight during meals. Focus on enjoying your food and the company around you.
Healthy eats all Summer... and beyond
Each new day and season brings the chance to start anew. Summer’s a great time to refresh your diet and revitalize your health with a seasonal cleansing approach. By focusing on cooling, refreshing foods and practicing mindful eating, you can enjoy the benefits of better digestion, reduced inflammation, and overall rejuvenation.
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