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Secrets from Weight-Loss Spas

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A Healthy Detox Diet

A Detox That's Doable

There's no need to do a drastic detox, but there are benefits to eating cleanly. "Processed foods create inflammation in our cells that slows us down and packs on the pounds," says Johnson, who recommends doing a 14-day detox twice a year. Follow his plan to boost your energy, break the junk-food habit and kick-start a healthy relationship with food.

  • Begin each day with an 8-ounce glass of water with a squirt of fresh lemon juice (citrus is a natural detoxifier). Drink 64 to 100 ounces of water daily.
  • Eliminate alcohol, artificial sweeteners, caffeine, dairy, gluten (found in pasta and white bread), processed foods, red meat, and sugar.
  • Eat three meals and one or two snacks a day to keep your blood sugar level steady. Include green veggies, such as spinach, kale, and broccoli (the darker the hue, the more nutrients); berries (their fiber naturally clears the GI tract); and anti-inflammatory omega-3s (in salmon, walnuts, and olive and grape-seed oils).

Sample Detox Meal Plan

DAY 1

Breakfast: 8- to 12-ounce smoothie made with protein powder, berries, unsweetened almond or coconut milk, and ice

Lunch: Spinach salad with 3 to 4 ounces grilled chicken, sliced apples, and 2 tablespoons diced walnuts, dressed with olive oil and vinegar

Dinner: 3 ounces turkey breast, 1 cup spinach, and 1 sweet potato

Snack: 1/3 to 1/2 avocado with 8 rice crackers

DAY 2

Breakfast: Vegetable omelet made with 1 egg and 2 egg whites, with berries

Lunch: 2 tacos made with organic corn tortillas, 3 to 4 ounces ground turkey or shrimp, 1/2 cup black beans, 1/3 avocado, and peppers and onions

Dinner: 3 ounces grilled salmon, 2/3 cup whole wheat couscous, 1 cup steamed green beans

Snack: 20 almonds or baby carrots with 2 tablespoons hummus

Outsmart Motivation Meltdown

"It sounds counterintuitive, but zeroing in on the triggers that demotivate you can help you catch yourself before you go off track," says Ann Pardo, the director of life management at Canyon Ranch. Keep a food-and-exercise journal to see what gets in the way of your goals. You may learn that once you hit the couch after work, your gym plans go kaput. Or perhaps you sleep through your 6 a.m. Spinning class after a late night catching up on TiVo. Only when you ID those energy busters will you be able to create a plan to defend yourself (by going straight from the office to the gym or powering down the TV by 11 p.m.).

Put an End to Overeating

Chowing down with friends and family can create a case of food amnesia: When people dine together, they tend to subconsciously mirror one another bite for bite, says Danine Fruge, MD, the director of women's health and family medicine at the Pritikin Longevity Center and Spa in Miami. Next time, you set the pace. If you're eating with your guy, take two bites for every three he eats -- and silently curse Mother Nature for letting men get away with eating more.

 

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