What I Learned from My 10-Day Detox

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Aren’t the holidays for binge eating junk?

After a brutal holiday season for me, filled with binge-eating pastries, Christmas cookies, and chocolate, I needed to take massive action to get my eating habits back on track.  I will be the first to admit how terrible my sugar tooth is.  So over and over again, I end up at point where I say, “Enough! I’m not eating sugar anymore for [X] amount of days.”  Yet, more often than not, I fall off the wagon before I even start to gain any traction.  I came across Mark Hyman’s nutrition principles this year and they really resonated with me.  He has a 10-day detox (blood sugar solution) that I’ve tried two times (he has a recipe book for it too), here’s what I’ve learned.

The principles of the 10-day detox.

Following the 10-day detox diet to a tee is quite intense, but changing my eating habits radically is just what I need sometimes. I did the detox once this spring when I was having chronic stomach issues (in the controlled environment of my own apartment) and did great with staying one track.  However, I lacked energy the entire 10 days, which was tough when chasing around my 1 year old that still wakes up 2-3 times per night and breastfeeds.  Ultimately, the diet is meant to remove all foods that spike your blood sugar to reduce inflammation and any foods that you might be sensitive to (even if you don’t realize it yet).  During this time, you should notice a reduction in FLC (feel like crap) symptoms such as bloating, low energy, skin problems, and more.  You might even start losing a little weight.  After the 10 day program, you re-introduce foods and take note of how you feel.  The idea is that the 10 day detox will kick start your health goals and encourage you to continue eating healthy.

Here’s what you remove for 10 days for the detox diet:

• All flours and bread type foods (even “healthy” gluten free alternatives)
• All grains, even whole ones.
• Higher fructose fruits such as bananas and apples (except one serving per day).
• Starchy vegetables and legumes.  No beans, potatoes, sweet potatoes, or carrots.
• Processed foods or preservatives.
• Cheese.
• Eggs (only if you suspect an allergy).

So what the heck is allowed?

• Vegetables.  Eat the rainbow! Focus on cruciferous vegetables such as kale, broccoli, cauliflower, and cabbage. 
• Sustainably sourced meats (grass fed beef, organic free range chicken, wild caught fish, etc.)
• Free range, organic eggs.  Finding someone local with chickens is a bonus!
• One serving of fruit (berries is the recommended source, they are lower sugar and packed with antioxidants).
• Nuts and seeds.
• Healthy oils including avocado, olive oil, coconut oil, and even grass fed butter or ghee.

How I modified the 10 day detox to fit my own needs.

The truth is there is no such thing as a one size fits all diet, whether it’s for one day or one hundred days.  For me (and virtually anyone) this is what makes the literature on nutrition so confusing, because what works for one person doesn’t work for the next.  Thus, after my first 10-day detox experiment I decided to adjust it to my needs.   So, this recent second time around, I decided to include carbs that I know can provide me great nutrition and energy for my daily life.  For me that meant I included beans and whole grains (real ones, like brown rice, NOT breads).  

My thoughts on the efficacy of this diet: A jump start to healthy dieting.

This approach is great if you have some lingering health symptoms you want to nip in the butt.  My chronic diarrhea and skin problems all but disappeared after my first 10 day bout.  Did it help my cravings?  A little bit, but it didn’t last too long.  It also got my brain used to creating meals with vegetables as the main dish.  I was happy to find many delicious recipes that I enjoyed! (See the bottom of this article for ideas).

My “grades” for my detox.

• For theory, A+ (I love the science behind it, but the reality is unfortunately a different story). 
• For kicking cravings, I give it a B-.  In a very controlled environment (not going out to eat or hanging with friends), I got them under better control for a few weeks.
• For kick starting my health, immune system and self-confidence, I give it a B+.  It worked great for feeling better short term, but I had a hard time transitioning to a sustainable diet from there.

What affected my commitment to a healthy diet.

I have tried many things to stop eating junk more often than I would like to.  I have defined my “why,”  I have planned out my week of meals, carried healthy snacks with me at all times to prevent a crash, written affirmations, visualized, and so much more. 

While I haven’t found anything that sustains me long term, what has worked for me are these:

• Setting up my environment.  Since I spend most of my time at home, I make it my “health” sanctuary.  If I literally don’t have junk in the house, I can’t frantically dig through the pantry for that chocolate bar I hid somewhere.  Unfortunately, since I go out in public, eat out, visit friends, and spend a lot of time with family, this is hard to control.  But I do my best.
• Not eating out of boredom.  My life is I pretty busy nowadays with a 1 year old.  So when she is napping or off with my husband or family, if I sit down to relax I find myself dreaming of indulging in something sweet. I was always a serial snacker as a student and athlete so the habit is so deeply ingrained it takes some serious willpower.  My awareness of this has helped immensely.
• Knowing that I can’t have “just one.”  Sugar is apparently more addictive than cocaine (or so I read).  It high jacks our brains and taste buds.  So of course, when I try to have just one, it NEVER happens.  However, I am significantly better at just saying no.   For me it’s considerably easier to be 100% committed to eating well, instead 99%, because it leaves no room for ambiguity. 
• Taking control of my willpower.  Willpower is a resource that we slowly lose as we make decisions throughout the day.  That explains a lot as to why I tend to binge eat crap at the end of the day or when I’m feeling overwhelmed.  So when I make the absolute decision not to eat crap anymore, it takes the decision making process and need for using my willpower completely out of the equation.  This was a more recent epiphany for me- when I don’t have to wonder if I should “just have one,” I don’t even have to think about it.  I just move on.
• Making healthy alternatives.  I have found I don’t have the same “must have more” reaction to less refined sweets, such as home baked bread (using things like apple sauce or coconut sugar to taste), fruit smoothies, peanut butter and honey, dark chocolate, banana “nice” creams, and homemade puddings with avocado, banana and/or chia seeds for the delicious texture. I can enjoy these and have one or two without feeling like I need to gorge on the entire pan.

For me, I’m starting to realize lifestyle habits and mindset are the better long term solution.

The truth is, I felt really great for three days when I started my last 10-day detox.  I was on a mission, my willpower was strong and I loved eating healthy.  After that, the strict restrictions started making me feel left out.  And when I feel left out, I end up obsessing over what I can’t have until I give in.  When I give in, it usually is followed by a full on binge of all the goodies I can get my hands on.  Then I feel bad and try to get back on track as best I can.  I end up getting really frustrated and can’t believe that I can’t even make it through a 10-day detox. (Like, how lame is that?) So now I’m wondering, is the stress of trying to eat healthy actually negating the reason I’m doing it in the first place?  Ironically, probably yes!

My new take on eating “healthy.”

I made it to day 8 before I experienced the snowball effects I just explained above.  But this time I did something different, I stopped feeling guilty that I wanted sweets and just frickin’ ate them.  Then, I continued on my diet.  Because, I am coming to realize that we are all humans and sometimes I just want the damn piece of cake.  You know when you eat something you know you probably shouldn’t, and then feel terrible afterwards?  I’m sure the sugar or other crap in it may have contributed.  However, I have a feeling the “badness” we feel after eating something has little to do with our physiology, and a lot more to do with our mindset and feelings surrounding the issue. 

My new “mind detox” goal.

This year, I am choosing to do more detoxes, but NOT just ones for my food.  Rather, I will be detoxing my thoughts.  I will stop beating myself up when I crave sugar.  I will do my best to eat healthy more often than not.  But when I want something else, I will stop, enjoy, and savor it.  I will mindfully check in with myself and figure out if the treat is even what I want.  Because, often, I catch myself reaching for something out of habit or boredom rather than because it actually sounds good.

I will be gentle with myself, I am human after all.

I have come a long way from my high school and college days.  I used to eat fast food every day and regularly buy junk when I shopped for groceries; and I tend to lose sight of that nowadays.  With the immense access we now have to health education, it can feel like it needs to be all or nothing.  But the truth is, we’re all learning and we’re all trying to find balance.  So doing my best each day is my ultimate goal.

Because a few people asked, here is a quick review of some of the recipes I used for the 10 days.  I will go into more depth on some of these recipes in the coming weeks.

Recipe ideas.

Breakfast

• Super Oatmeal.  (Technically not allowed but I have found oatmeal is the most energizing, filling breakfast for me).  My go to breakfast all year round!  I like to add frozen berries, hemp seeds, ground flax seeds, chia seeds, cinnamon or pumpkin pie spice, walnuts, pumpkin seeds, sunflower seeds, and unsweetened almond milk.  
• Gluten Free Waffles. (Technically not allowed either, but another favorite of mine that fills me up).  You can make any waffle recipe gluten free with oat flour (make sure it’s certified GF).  I usually swap a little bit of the oat flour with ground flax and buckwheat for an extra punch of nutrition too.  I always use healthy fats and swap refined sugars for applesauce or coconut sugar too. Don’t forget to fluff the egg whites for maximum flavor!
• Superfood smoothie.  1 banana, ½ avocado, 1 tablespoon each of hemp seeds, chai seeds, and flax seeds, 1-2 cups of spinach, 1/2 cup of frozen berries, and unsweetened vanilla almond milk.  Optional flavors and protein:  spirulina powder, superfood powder (I’m trying amazing grass products right now and love them so far), protein powder, cinnamon, and/or cocoa. Blend and go!

Lunch

• My go to is a salad packed with healthy fats.  I try to keep lunch simple.  Typically, an egg, sunflower or pumpkin seeds, olive oil, vinegar, beans, and as many fresh vegetables as possible (spinach, sprouts, cucumber, tomatoes, avocado, etc.).  I like to experiment to keep it slightly different for my taste buds.
• Taco Salad.  Mexican is my favorite.  Fresh greens topped with homemade tomato salsa (just blend tomato, onion, salt/pepper, seeded jalapeno, lime juice, and cilantro to taste), guacamole, blacks beans, and a fried egg bring all my favorite flavors together. 
• Soups.  I love throwing whatever vegetables and dried beans we have in the pantry together for a soup.  For a killer soup, always start with frying a chopped medium onion in oil and then adding a thickener (such as tapioca or arrowroot starch mixed with a little water to prevent clumping).  Then simply add the broth and boil the contents you want to include.  My favorites are carrots, cauliflower, turnip, onion, garlic, broccoli, mushroom, potatoes, and lentils.  Plus, dried basil, parsley, black pepper and 1-2 bay leaves for an extra pop of flavor. Other great additions are any dried bean (remember to soak them overnight or pressure cook them), homemade noodles, whipped egg, barley, quinoa and any other whole grains.  You can even make your own soup broth if you’re feeling budget conscious or motivated J  I just made chicken stock for the first time last week with a whole chicken and it was simple and delicious. 
• Leftovers.  This is my absolute favorite.  I always try to make large batches of dinners and soups to have for 1-2 days after.  So easy and for dishes like soup, they just get better with time!
• Thai peanut salad. Yum!  A new favorite of mine from Elizabeth Rider (recipe here).

Dinner

• Homemade spaghetti sauce with steamed spaghetti squash.   The perfect way to get your Italian fix on without the carb overload.  Fry your choice of veggies: zucchini (or any other squash), pepper, onion, garlic, mushroom, olive, spinach, chard, and artichokes. Then, add your favorite can of no sugar added tomato sauce (we like tomato basil from Thrive).  Optional:  Grass fed ground beef or venison (I found these at both Costco and Winco).  For the “noodles” either bake your spaghetti squash (cut in half and bake in ¼ inch of water for 45-60 minutes at 350 degrees) or throw it whole (with a few knife spots in it for ventilation) in a pressure cooker for 30 minutes.
• BBQ.   So good it feels like cheating.  We like to have local steak (from a friend), baked Brussels sprouts in a balsamic glaze, and a house salad.  So simple and delicious.
• Omelets.  Eggs are a great go to meal for any time of day.  Fry up your favorite veggies, throw some egg on top and garnish it all on top of some greens. 
• Veggie lentil yellow curry with brown rice.  The start to most of my dinners is chopping zucchini, onion, garlic, peppers, and mushrooms.  You can add so many sauces and grains to them and voila, a meal!  For this one, I added a can of tomato sauce, coconut milk, ½ lime juice, and 2 tablespoons of my favorite curry powder.  Put it on top of brown rice and garnish with green onion and cilantro. 
• Baked veggies.  Another easy favorite that you can mix up is baked veggies. Sometimes we will go all out with sweet potatoes, potatoes, green beans, cauliflower, zucchini, onion, pepper, a splash of avocado oil, a can of diced tomatoes, a can of our favorite beans (garbanzo, black, pinto, kidney, etc.), and ½ can of tomato sauce.  Add an Italian spice mix and bake it at 425 degrees for 30-45 minutes.  I eat this by itself but you can also throw an egg or a piece meat on the side.  Sometimes I just bake a few of my favorites or make some sweet potato fries. 
• Hearty bean chili.  Meat optional, full of fiber and warm for the soul.  Another favorite Elizabeth Rider recipe.

Snacks

• I always keep nuts on hand for hunger- walnuts and almonds are my favorites.
• Fruit- apples, banana, and melon.  I add a spoon of almond butter and I’m in heaven.
• Sliced carrots, kohlrabi, and cucumbers. I like to dip them in hummus when I have it in the fridge.
• Organifi drink mix.  I had some samples of this this brand from a convention I went to, and I really like the “Red Juice” for settling my sweet tooth. 
• Lots of tea!  Most of the time when I want a snack I’m just bored and want something other than water.  Ginger and rooibos teas are my favorites.

Thank you to those of you that requested this article, it has helped me admit to some of the sources of my own eating habits.  Just sharing these has already helped shed light on how I continue to be my best self. 

What are your nutrition goals for 2020?  What are your favorite recipes?  I’d love to hear it all and start a discussion!  Let’s support each other and lift each other up.