If you’ve spent a week away with us on an in:spa retreat you will have noticed the difference your diet has made to your vitality….

… in terms of both what you have consumed and what you haven’t. The more the routine differed from your usual dietary and exercise plan, the more difference you will have felt.

Most of our guests find that the dietary changes were remarkably easy and even pleasurable. It is however unrealistic, impractical and too daunting a prospect to think any of us can live according to these guidelines 100% of the time, but what in:spa nutritionists do suggest is that we all try to stick as close to the guidelines for 80% of the time. You won’t find a single person in the in:spa team who does much better than that!

We recommend eliminating certain key ingredients from your diet: sugar, salt, wheat, dairy, yeast, red meat, coffee, tea, alcohol, processed foods and fried foods (see chart below). The reason for this is that all of these (especially in some sensitive individuals) place demands on the body, in some cases, way beyond the benefits. In other words, avoiding them gives your organs a break, which is what is usually meant by ‘going on a detox’.

Lifting the load on your body means unburdening the major organs of detoxification i.e. the liver, bowels, lymphatic system, lungs and kidneys. The thing to remember with detoxing is that the body is doing it constantly, not just when we are ‘on a detox’ so we would do well to give it a hand all the time! Even if we are not particularly indulgent, our usual diet, the water we drink and our environment call upon our detoxification systems. Removing as many challenges as possible means the body gets a chance to recharge, which is why, when you follow these guidelines you feel so naturally energized.

Give ‘em a break!

liver
Role: Main detoxification & processing ‘factory’
Support: Diet rich in antioxidants; low in No! foods (see below)

bowels
Role: Major elimination route from the body
Support: Diet high in fibre & water; exercise

lymphatic system
Role: System of ‘waste disposal’ vessels throughout the body
Support: Diet low in unhealthy fats; exercise; skin brushing

lungs
Role: Respiratory organ also eliminates unwanted by-products of metabolism
Support: Exercise; breathing exercises

kidneys
Role: Filter waste from the blood & eliminate it; help fluid regulation
Support: Optimum water intake; minimum No! foods

Detoxing need not be a complicated process. The underlying concept is to reduce the amount of ‘toxins’ entering your body (via food, water, pollution, pesticides, insecticides, additives to food etc.) and helping your body to get rid of all the stored toxins – chemicals that the body has been unable to eliminate. The ‘cleaner’ you are the less chance you have of experiencing the symptoms of toxicity such as tiredness, bowel problems, sleep disorders, poor skin, weight gain and ultimately, more serious disease states.

‘By avoiding certain foods, eating plenty of others, exercising appropriately, resting sufficiently, relaxing deeply and being massaged, you allow the body to work in an optimum state.’

Introducing these changes can be a challenge within the hectic lifestyles we all have. Natalie has set some easy to follow strategies, which can help you to obtain and absorb optimum levels of nutrients, maintain your vitality, minimise your risk of illness and enhance the actions of food supplements. Choosing to eat organic produce as much as possible means you are exposed to fewer extra demands on the body.

Make sure you….

Drink at least 6 glasses of mineral or filtered water throughout the day. This can include herbal or fruit teas and hot water with lemon or ginger.

Have fresh, colourful vegetables, raw, lightly steamed or stir-fried twice a day.

Have at least two pieces of fresh fruit daily.

Choose quality proteins such as fish, yoghurt, eggs, poultry and lean meat.

Eat plenty of fibre-rich foods such as fruit, vegetables and whole grains e.g. oats, brown rice and whole grain cereals.

Use olive oil and other cold-pressed seed oils for dressings. Avoid margarine and other processed fats entirely. For cooking use olive oil, or even a little butter.

Have pumpkin and sunflower seeds, fresh almonds, hazelnuts & Brazils (not roasted or salted) as snacks or in yoghurt and salads.

Eat a variety of fresh foods.

Sit down and relax to eat your meals.

Pause between mouthfuls and chew very thoroughly.

limit your caffeine and alcohol intake…

Try to limit your intake of tea and coffee to no more than 2-3 cups (of both) a day. Alternatives are various herb/spice/fruit teas, redbush tea or ‘coffee substitutes’.

Try to limit your alcohol intake to no more than 3-4 drinks, three times a week.

and really focus on reducing or avoiding completely these No! foods…

Avoid sugar – added to foods and drinks and also those that are already sugary such as sweets, chocolate, biscuits, cakes, fizzy drinks, sweetened juices etc.

Avoid all processed, refined, pre-packaged foods and fast food, including ‘ready microwave meals’, and anything made with white flour.

Avoid fried foods – grill, bake, poach or steam instead.

Avoid fatty or processed meats.

Avoid foods with added salt (many packaged/pre-prepared foods contain salt).

If you would like a week of classic in:spa cleansing cuisine, combined with our fabulous blend of yoga, sunshine, hiking, massage and training, then why not book your next holiday now?

Natalie Savona, one of our leading nutritionists at in:spa, has some excellent advice about what to keep in your larder.

Most of us could probably do our regular food shopping blind-folded: the same old ingredients tossed into the basket; time pressure leading to less healthy choices. With some careful strategising, however, you can keep out of a rut and make even a quick meal healthy.

fresh shopping
Instead of the usual chicken breasts, courgettes and potatoes (or whatever your habitual basket-fillers are) – deliberately choose something unfamiliar.

Blueberries, strawberries and other berries
Broccoli, kale, cabbage, cauliflower
Less common salad ingredients e.g. watercress, spinach, alfalfa
brussel sprouts
Yoghurt – natural, live, ideally organic
Sweet potatoes
Butternut squash
Fresh fish – try a new variety each time
Fresh herbs
Eggs

pantry essentials
Keeping a selection of dried and canned food in the cupboards means you’re never stuck for a meal, even if it’s a quick one involving opening a can. A wide selection of spices and other condiments means you can jazz up any meal.

Nuts – almonds, hazelnuts, Brazil nuts, cashews, walnuts, pecans
Dried fruit – raisins, dates, apricots, prunes
Seeds – sesame, sunflower, pumpkin
Brown rice
Quinoa
Oats
Lentils – Puy, orange or brown
Cans of beans, chickpeas
Cans of tomatoes
Canned fish – tuna, salmon, mackerel, sardines
Whole spices e.g. cumin, cardamon
Dried seaweed
Dried shiitake mushrooms
Green tea
Soya milk
Tamari or soy sauce

seasoning
Staying clear of added salt – as you did on your in:spa retreat – doesn’t mean your food should be bland; far from it, without salt you can really taste subtle flavours. Use salty alternatives such as tamari, soy sauce or fish sauce sparingly as they are still loaded with salt.

Make the most of fresh herbs, dried spices (ideally whole and freshly crushed before use), rehydrated seaweeds, chillies and other strong flavourings such as lemon or lime juice, capers, coconut or mustard.

For example…
- potatoes cut into wedges, tossed in smoked paprika powder or whole fennel seeds and roasted in the oven take on a different twist.
- a few capers tossed in with a rice salad make it salty.
- steamed vegetables drizzled with cold-pressed sunflower oil and torn basil leaves come alive.

Why it’s so good for you and how to prepare and eat it.

Entire books have been written on the health benefits of garlic so we are just going to highlight a few of the major and proven ones. Garlic comes from the lily or Allium family (along with onions). It is rich in powerful sulphur containing compounds which are responsible for giving it its characteristically strong odour. However, it is these compounds which are mainly responsible for the health benefits! It is also a fabulous source of manganese, Vitamin B6, Vitamin C and selenium.

The sulphur compounds are powerful liver and lymph detoxifiers (one reason why we cook so much with it on in:spa retreats) and also act as anti-inflammatories. Garlic is often quoted in the effective lowering of blood pressure. It helps to prevent hardening of the arteries as well as increasing HDL cholesterol (the protective form) whilst reducing LDL cholesterol (the potentially dangerous form). The combined result of these effects leads to a reduction in the risk of heart attacks and strokes as well as a reduction in diabetic heart disease.

Garlic is a good source of the body’s primary anti-oxidant defender – Vitamin C. B6 helps prevent heart disease via a different mechanism from the sulphur compounds. Selenium is a key protector against cancer and heavy metal toxicity. Manganese, present in large quantities in garlic is also a cofactor in a number of important anti-oxidant defence enzymes.

Garlic is also a powerful antibiotic, helping clear bacterial, fungal, worm and amoebic infections in the digestive tract. This property is one reason why garlic is often suggested to ward off coughs and colds.

Studies have shown that garlic can play an important role in the protection against certain cancers including skin and colon cancers. As little as two servings a week can have a beneficial effect. In addition, cooking garlic with meat appears to reduce the production of carcinogenic chemicals in certain cooking methods (grilling and barbecuing).

How to eat garlic…

Yes it matters! Whilst you still get great benefits from whole cloves of garlic (downside being you may lose some friends), it is best to chop or crush the garlic as this stimulates the process of converting the phytochemical alliin into allicin – the compound responsible for most of the benefits. It is also best eaten raw rather than cooked and so try to add it to dishes after cooking. Enjoy!!

One of the biggest changes for guests on an in:spa retreat is the complete exclusion of wheat and dairy products from the diet.  Most guests notice that it makes a difference to their digestion, moods, energy and skin, and most like to carry on keeping them to a minimum or completely out of your diet.

Why avoid wheat?

Some people are highly allergic to it, others are intolerant to it i.e. their body only produces symptoms if they eat it regularly. A typical diet easily includes wheat several times daily e.g. toast, sandwich, pasta or pizza plus a few biscuits or muffins in between. The proteins in wheat such as gluten (also found in oats, rye and barley) are ‘sticky’ (remember flour and water glue for papier maché?) and present the digestive system with quite a challenge. The fibre in wheat can irritate the lining of the gut, while phytates bind to minerals, making them less available for absorption.

Excluding wheat may seem nearly impossible to start with, but with some ideas for alternatives and a shift in habit, you’ll soon find that it‘s not so difficult. In fact, most of us don’t need to avoid wheat entirely but could do with reducing the amount we eat anyway. See ‘Recommended reading’ for books to help.

in:spa recommended alternatives

Bread: rye bread (make sure it is pure rye flour); many health food shops sell breads made from other flours such as rice/soya; rice cakes; oat cakes; Ryvita

Pasta: corn/rice/vegetable pasta can be found in health food shops and now even in some supermarkets. Rice noodles are available in supermarkets and Asian grocers.

Try other starches such as brown rice, quinoa, corn, polenta, millet and amaranth instead of pasta, or as an accompaniment to a main meal such as a curry, stew, grilled fish, stir fry etc. Baked or boiled potato or sweet potato is a filling starch base to any meal.

For breakfast: instead of wheat-based toast or cereals, have:

• wheat- and sugar-free muesli
• oat, rice, or millet porridge
• chopped fresh fruit topped with live, natural yoghurt and seeds
• boiled or poached eggs on rye toast

For lunch: instead of wheat bread sandwiches, have:

• rye bread sandwiches
• a baked potato & topping
• soup with a salad
• houmous/cottage cheese/tuna with salad and rice/oat cakes or Ryvita
• rice or potato salad
• sushi

Avoiding wheat means not eating:

• Bread, Pasta, Cakes, Muffins, Pizza
• Anything containing flour
• Most thickened sauces
• Burgers & sausages
• Biscuits, Crumpets, Scones
• Liquorice
• Soy sauce
• ‘Modified starch’

10% discount on all orders of vitamins and supplements from nutricentre

Your nutritionist can advise you on supplements that are ideal for your personal needs. It’s really worth finding out. One of our in:spa nutritionists would be happy to help you.

To order your supplements, please call nutricentre on 0845 6027 197 and be sure to quote the in:spa discount code which is ZZINS010. Alternatively you can email pract@nutricentre.com

www.nutricentre.com

To speak to an in:spa nutritionist please call us on 0845 458 0723