Half Way Through!
Can you believe you are half way through the course already?! So, you know the drill now
- Continue with your breathing and visualisation exercise on waking
- Leave that coffee until you’ve been awake for at least two hours (and then keep a strict caffeine curfew from 2pm,)
- Continue your morning dry skin brushing
- Increase your water intake if you need to,
- Enjoy your breakfasts and snacks free from sugar, gluten, dairy, soya and damaged fats
- Keep one hour of the day free from all news and social media
- Have two Epsom salt baths or footbaths each week. (Phew, that’s a lot already!)
This week let’s ramp your detox up a little bit further!
- I’m going to show you how to create and then regularly practise a really simple affirmation exercise
- You’ll be learning some easy ways to increase your intake of highly nutritious and pesticide free vegetables
- It’s time to start a gentle walking routine. A stroll if you will!
- You’ll be making some easy self-care tweaks to reduce the amount of toxins that you absorb through your skin and lungs.
Your Own Affirmation
Creating and using your own, personal affirmation can have a profound effect. And it’s a really simple technique! Here’s how you do it: First choose three words from the following that describe how you would like to feel:
Abundant, amazing, awesome, beautiful, bold, brave, brilliant, bubbly, calm, confident, contented, cool, creative, cute, dynamic, elegant, energised, enthusiastic, exceptional, exciting, extraordinary, fabulous, fantastic, feisty, fierce, free, glowing, gorgeous, handsome, healthy, hot, imaginative, incredible, inspiring, joyful, lively, loved, loving, luscious, magnificent, motivated, nourished, optimistic, original, passionate, pretty, positive, powerful, radiant, remarkable, resourceful, sensual, sexy, shapely, slim, soulful, strong, stunning, sunny, unique, vibrant, vivacious, voluptuous, wealthy, wild, wise, witty, wonderful.
Next think to yourself “I am…”followed by those three words. Think it again. And again. Repeatedly. How does this make you feel? How do you hold yourself when you think your affirmation? Are you still slumped or sitting up that little bit straighter? Does it make you smile or even laugh? If not – go back to the drawing board and find the three words that make you feel really, really good when you think them.
Don’t be held back by trying to figure out the words that you think are believable, realistic, comfortable or safe. Choose the phrase that sings to you, that inspires you, that crowds out the negative stuff and makes you hold your head up high. If it pushes you slightly out of your comfort zone and into a place of exhilaration then you’ve probably got it right!
Over the course of this week I want you to really hone your affirmation and then to repeatedly think it whenever you are out walking, cleaning your teeth or preparing a meal. If you are feeling brave, say it out loud whenever you can. You don’t have to believe it or spend time wondering how to actually be that person. It’s about drip feeding your subconscious with a fantastic message so that it starts to feel happy and begins to positively influence your decision making when you aren’t even aware of it!
Always say or think your affirmation with warmth, with love and with passion. Feel the effect the words have on you. The key is to do it as often as possible and to think or say it like you mean it.
Remember that if you are struggling to find your affirmation I am always happy to help.
How are you getting on with this? Are you having, at the absolute minimum, a glass of water both mid morning and mid afternoon?
This week I would like you to ensure that you are drinking at least one litre of water every single day. In addition to your mid morning and mid afternoon drinks, try one with your breakfast and one with your evening meal.
Whether you are able to freshly prepare a midday meal at home or need something portable, lunch without bread can often feel like a rather insurmountable challenge. But, fear not. I’ve got you covered! Remember those organic vegetables I asked you to get hold of? Now is the chance to use them!
Obviously, you don’t need to use any of my recipes if none take your fancy. Your mission is just to include some vegetables, a protein source and a good fat source (such as butter or cold pressed olive oil) with your lunch while making sure that to avoid all sources of sugar, gluten, dairy, soya and damaged fat sources – so feel free to ransack your recipe books!
This just might be the most adaptable soup recipe in the word! This recipe serves two and contains two servings of vegetables per person. Pop it in a thermos flask if you aren’t going to be at home come lunchtime.
The Basic Recipe: Very gently sauté one small diced onion, and one crushed and chopped garlic clove in 50g of butter for five minutes. Add approximately 240g chopped seasonal, organic vegetables of choice and stir for another five minutes. Pour over 500ml homemade or gluten free and MSG free stock and simmer until the vegetables are soft. Season. Blend if preferred.
Optional Extras: a pinch of dried herbs or spices, a small diced potato, a handful of lentils or cooked beans, extra butter, half a can of coconut milk.
Optional Toppings: a spoon of live, unsweetened yoghurt; a drizzle of good quality olive oil, a swirl of coconut milk, a scattering of finely chopped fresh herbs or dried seaweed; a sprinkling of crumbled crispy bacon, a few strips of leftover roast meat, a pile of lightly toasted seeds or nuts.
Possible combinations: peas and thyme, beetroot and cumin, carrot and coriander, broccoli and nutmeg, leek and potato, sweet potato with red lentils and cumin, fennel and potato with black pepper; roasted butternut squash and sweetcorn with chilli; mushroom with black pepper and parsley, parsnip and carrot with curry powder, spinach and potato with nutmeg.
Big Pan of Greens
Chop / slice / dice and chuck in a big frying pan just a few of the following (in roughly this order), leaving a few minutes between each addition and stirring every so often: butter, onions, garlic, celery, dried chilli, leeks, courgettes, cabbage, kale, spring greens, fresh beans, frozen peas, a splash of stock and or Worcestershire sauce.
Season, clamp a lid on and leave on a low heat until the veggies are soft before serving with (if you like) a lightly fried fillet of fish, a couple of poached or fried eggs; a homemade meat patty (shape a patty from ground meat, season and fry until cooked through.) or a homemade nut and bean burger (remember – no soya, gluten, dairy or damaged fat sources though.)
Eggs and Bacon Salad
Chop and gently fry some bacon in a little olive oil until crispy. Add it to a bowl of alfalfa sprouts (or any other type of sprouted seeds or pulses), chopped pepper, chopped tomatoes, sliced cucumber and quartered hard boiled eggs. Splash a little more olive oil and some balsamic vinegar into the still-hot frying pan to deglaze and immediately pour the resulting hot dressing over the rest of the ingredients. Serve straight away.
Roasted Mediterranean Vegetables
Chop (and deseed where necessary) some combination of: peppers, courgettes, tomatoes, onions, garlic cloves (leave in their skins) and aubergines. Toss in butter or olive oil and roast in a hot oven for around 40 minutes, stirring occasionally. If it starts catching you can cover with silver foil. Delicious served with quinoa or rice for a packed lunch. Don’t forget to squeeze the ready-made garlic puree out of the skins!
Blitz any leftovers with enough olive oil to reach the consistency you like. Store in the fridge for using as a dip or a sauce.
- A big leafy salad with cold strips of meat
- Hard boiled eggs or a tin of fish with an easy dressing of olive oil, vinegar or lemon juice; salt and pepper. Sprinkle on some lightly toasted nuts or seeds for added crunch.
- A good spread of deli meats, gluten and dairy free dips, oatcakes and antipasti vegetables (peppers, artichokes, olives etc.)
- A quick omelette stuffed with salad or avocado slices.
- Stir fried veggies with a pinch each of cumin and chilli flakes. Before serving scramble a few eggs into the mixture and top with chopped coriander.
An easy one! I want you to take yourself outside for a walk (no treadmills please) for at least twenty to thirty minutes a minimum of five times a week. I don’t mind if you stroll or stride, just get yourself outside and move! Even if you already have an exercise habit I would still like you to walk in this way until the end of the course.
And try and make it fun! Vary the terrain or your speed; stop and climb on walls or scramble over logs; balance on kerbs or duck under branches; carry shopping, weights or children; take a route you don’t usually consider, mutter your affirmation, look up at the sky, swing your arms around or hopscotch while nobody is looking, count bikes, look out for architectural details and listen for birdsong.
The important thing to remember is that I am not asking you to do this as a cardio exercise. No racing around, getting out of breath and then feeling a desperate need to refuel with sugar. Walking itself helps to mechanically shift the stuff we want to detox out of your cells and, via the lymphatic system, out of your body. Walking outside brings a multitude of other benefits. So keep it easy and think of it as a treat, not a punishment.
Three from Ten Self Care Changes
This is where you get to make some choices! In order to lessen the impact of unnecessary toxins being absorbed through your skin and / or lungs ready to be transported directly to your bloodstream for your liver to deal with I’d like you to choose three (or more) of the following toiletries to replace.
- Rather than using a body scrub, try just using a flannel in the shower or bath.
- Space out the number of days between washing your hair or even check out the no-poo (no shampoo!) hair washing methods online.
- Massage organic olive, almond or coconut oil or raw honey into your face as a facial cleanser, and then wash off with a flannel or washcloth soaked in hot water.
- Replace a facial toner with several splashes of cold water.
- Use organic olive, almond or coconut oil both as a facial and a body moisturiser.
- Brush your teeth with bicarbonate of soda, the contents of an activated charcoal capsule or a tooth powder from Leila London instead of toothpaste.
- Rinse your mouth with salt water before cleaning your teeth rather than using a mouthwash afterwards.
- Replace your antiperspirant with a natural deodorant based on essential oils. Or try making a basic one by mixing coconut oil with bicarbonate of soda – store in a jar and rub into your armpits daily.
- Try using a blend of essential oils in a carrier oil (such as olive oil) in place of perfume.
- Let your finger and toenails go polish free until the end of this course.
During your final week of Flojo’s Easy Detox course you will be
- Continuing with all the habits you have learned from weeks one, two and three
- Putting some techniques in place to improve the quality of your sleep
- Completely avoiding all sugar, gluten, dairy, soya and damaged fat sources
- Replacing some of your household products with toxin free products
End of Week Three Feedback
Next Saturday I will send you your final worksheet. On Sunday I will need you to send me a nice, long email with the following information:
- What you have noticed about any changes in your energy levels, your sleep, your overall mood, your skin, any headaches, your digestion, your stress levels, your sinuses and your pain levels this week:
- What you are enjoying about the course so far:
- What you are finding difficult about the course so far:
- Any questions so far and / or about the week(s) ahead:
And then on the following Monday morning, ready for your final week, I will send you a personal email in reply to your feedback.
If you have any immediate questions or concerns about this week then please feel free to email me. I will normally get back to you within 24 hours.