Beth Baldino, MSW, CHHC
Certified Holistic Health Counselor
(973) 979-6951

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Simple Cleansing Plan for Detoxing and Weight-loss

If the idea of a liquid cleanse or more extreme plan for detoxifying has you avoiding the whole idea, know that there are many ways to promote cleansing and give your body a rest from overindulging in foods that may be difficult to digest or contain toxins you don’t need. To whatever degree you focus on whole, natural, unprocessed foods, you are doing something good for yourself.

The following simple plan can work well for people who might be overwhelmed by the idea of adding too many  new ingredients or exotic super-foods into their diet at once, as the majority of the foods included here are items you are probably already familiar with. This approach doesn’t require you to stop eating solid foods, but shifts the focus to clean, natural foods that are the least likely to be irritants or allergens for most of us. Many people find they lose weight eating this way.

This plan can be followed for anywhere from a few days to several weeks, or longer, as it doesn’t cut out any major food group:

Breakfast:  Fruit smoothie using water, hemp protein powder (find this complete protein source in the form of 100% hemp powder with no additives or sugar added in your health food store), fruits (frozen organic are fine, berries are especially good and any creamy frozen fruit like bananas you freeze yourself or peaches in a bag will help thicken the drink), and shredded ginger to taste. A small amount of real vanilla flavoring can be added to taste, if you like.

Lunch: Raw vegetable salad. Should include dark green lettuces or spinach, seeds (either pumpkin or sunflower) a protein source (chicken breast, tuna, sardines, or beans) and a variety of vegetables. For example:

  • various color peppers
  • onions
  • carrots
  • celery
  • radishes
  • cucumbers
  • shredded cabbage
  • shredded beets
  • avocado

Dinner: Lean protein source (fish, especially salmon, chicken breast, white meat turkey, or beans), leafy green vegetable(s) (kale, collards, chard, broccoli raabe, etc.), root vegetable (sweet potatoes, parsnips, rutabaga, beets, etc.)


  • vegetables of any kind
  • fruits (berries are excellent, citrus should be avoided because it’s an allergen for some people)
  • dip for veggies could include hummus or guacamole (to avoid dairy foods, stay away from any cream-based dips)
  • seeds (raw pumpkin or sunflower)
  • small amounts of nuts, assuming you know that you tolerate them well (almonds & walnuts are particularly good)


  • Water
  • Small amounts of 100% fruit juice w/ no sugar added and sparkling water.
  • Green tea

Cleansing/Nutritional Supplements:

Two products I like very much-

  • Flora brand Flor-Essence Gentle Detox cleansing tea, twice a day as instructed
  • Vibrant Health brand ‘Green Vibrance’, once a day, as instructed.


  • Red meat
  • Dairy
  • Grains
  • Sugar
  • Processed foods, in general
  • Alcohol
  • Caffeine

Other recommendations for facilitating cleansing:

In some studies, organic foods have been shown to contain more antioxidants and minerals. So, to the degree that you can use at least some organics, you may be increasing the nutritional value of your meals. You also won’t be adding more chemicals to your system while you’re trying to detox. Also consider:

  • Bathing in Epsom salts every few days (2 cups per bath), which will help pull toxins out of your body.
  • Dry brushing before you bathe/shower, using a body brush to gently stroke your skin from head to toe, is also helpful in this respect.
  • Using a tongue scraper, a device for removing residue from the tongue and available in most drug stores.
  • Switching from conventional deodorant/antiperspirant to a natural stone, which will eliminate the bacteria that cause odor but not block your pores. At the very least, give up your antiperspirant in favor of a deodorant. Antiperspirants are specifically designed to block your pores and prevent you from sweating, which is a key way your body releases the toxins you don’t want to hold on to.
  • Exercise, which is good for you in so many ways, will facilitate cleansing by activating your lymph system, another critically important means of helping our bodies detoxify.
  • Drink at least eight glasses of good-quality water throughout the day.
  • Try to avoid stressors. Control at least some amount of the information you are coming in contact with by eliminating or limiting TV shows, radio programs, internet surfing, or reading materials that might agitate you. Spend the extra time you’ll have on relaxing, nurturing, soothing activities that you find enjoyable.  

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