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Follow our New Year eating plan

The daily barrage of alcohol, caffeine, sugar, salt, pesticides and pollution can place your body's detox system under so much strain, that health problems ranging from poor digestion and chronic tiredness through to far more serious illnesses can become almost inevitable.

Add to that the excesses of the Christmas period and it is a little wonder most of us want to spend January hiding under the duvet.

This plan sets out to change all that with a pound shedding diet, rich in free radical fighting anti-oxidants, disease preventing phytonutrients and health restoring vitamins and minerals coupled with lots of clever strategies to de-stress, invigorate and safely detox your mind and spirit too.

Simply follow the diet and detox plan, add in a morning and afternoon snack from the selection below, drink a minimum of eight glasses of water a day (hot or cold) and be prepared to look and feel like a brand new you in just 10 days.

[See also: Lose up to a stone a month without crash dieting]

Before you start
This plan really packs in the nutrients in the form of fresh fruits and vegetables, oily fish, lean chicken, beans, pulses and nuts. Alcohol and caffeine are eliminated from the diet altogether. It is based around an intake of approximately 1300 Kcals per day so keep portion sizes in check. However, don't be tempted to skip meals or cut out snacks as this will only serve to reduce the likelihood of losing fat from the body and increase losses of valuable lean muscle tissues, water and stored carbohydrates - vital for energy. Instead, focus on achieving the recommended 30 minutes of structured aerobic exercise 5 times a week and increase your general day to day activity levels wherever possible.

Day 1:
Breakfast
Hot lemon and ginger drink
Put 1 slice of ginger and the juice of half a lemon in a mug and pour over boiling water. Leave until cool enough to drink.

Banana porridge
Porridge made with water topped with natural yoghurt, banana, raisins and honey.

Lunch
1 large bowl of home-made vegetable soup and two oatcakes

Supper
Tuna, sweet potato and salad
Tuna (canned in spring water) mixed with sweetcorn and natural yoghurt on a baked sweet potato and served with a large fresh, green salad.

Detox tip:
There is no better way of stimulating every organ in your body to do its job properly than exercise. The increased circulation, sweating, heavy breathing and regular rhythmical muscular, movements associated with exercise are all fantastic ways of eliminating toxins from the body so whether you choose to walk, run, swim dance cycle or join an exercise class —get moving for a minimum of 30 minutes, five times a week.

Day 2:
Breakfast
Hot lemon and ginger drink (see day one)
Fresh fruit salad
A medium bowl of freshly chopped fruits (kiwi, grapes, oranges, apple, pear, banana) sprinkled with 4 — 5 finely chopped walnuts, a spoonful of natural yoghurt and a drizzle of runny honey.

Lunch
Guacamole with crudités
Homemade guacamole made from avocado, lemon juice, fresh chilli, tomatoes and garlic served with vegetable crudités and oatcakes.

Supper
Grilled salmon, spinach and tomato stack
Lightly grill a 150g fillet of salmon and serve on a generous bed of thick sliced beef tomatoes, freshly chopped basil and spinach leaves then drizzle with a little balsamic vinegar.

Detox tip:
Sticking to a diet can be difficult when you're facing the pressures of work and temptation is all around you so make a list of all the reasons why you want to detox before you start such as to; get more energy, lose weight, sleep better, combat cellulite. Then, if during the plan you find yourself waning you can refer back to your list to help you in your hour of need.

Day 3:
Breakfast
Hot lemon and ginger drink (see day one)
Toasted cereal with fruit, seeds and live yoghurt.
A handful of toasted cereal with 3 tablespoons of live yogurt
1 tablespoon of mixed seeds (pumpkin and sunflower)
2 tablespoons of chopped fruit of your choice
Combine the ingredients in a bowl and add a splash of soya or cow's milk.

Lunch
Lentil soup

Supper
Baked potato topped with lentil hash
1. To make lentil hash simply cook half a cup of red lentils in a little vegetable stock until soft.

2. In a separate pan sauté half an onion, and a stick of celery (both very finely chopped) in some soy sauce and water with a clove of crushed garlic until soft.

3. Add the cooked lentils to the pan, stir in a desert spoon of tomato puree and heat until piping hot.

4. Spoon over a small oven baked jacket potato and serve with a fresh rocket and tomato salad.

Detox tip:
Go to bed at least 30 minutes earlier every night. You'll not only feel much better but research shows just half an hour of extra sleep a night can help promote weight loss and prevent you from gaining weight again in the future.

Day 4:
Breakfast
Hot lemon and ginger drink (see day one)
Mango, orange and banana smoothie
Place the flesh of half a mango, a small orange and a small banana in a blender with two large tablespoons of natural live yogurt and a drizzle of honey to sweeten if needed. Blend until smooth.

Lunch

Watercress, tomato and hummus stuffed hot wholemeal pitta pockets
1 wholemeal pitta toasted then split, spread with reduced fat hummus and stuffed with watercress, sliced tomato and cucumber.

Supper

Roasted vegetables

1. Peel and chop up 1 onion, 1 courgette, ½ a sweet potato, ½ red, yellow and peppers (you'll use the other halves of the peppers tomorrow). 4 or 5 mushrooms, 1 carrot, 4 — 5 cherry tomatoes and 1 stick of celery and spread out on in a roasting tin.

2. Drizzle over 1 tablespoon of olive oil and add three crush garlic cloves and a finely chopped de-seeded chilli and some chopped, fresh rosemary.

3. Roast in the oven (220C/425F/Gas mark 7) turning occasionally for approximately 30 — 40 minutes until the vegetables are beginning to brown at the edges. Remove from the oven, serve into a medium sized bowl, sprinkle with a couple of ounces of crumbled feta, fresh basil and rosemary and a drizzle of balsamic vinegar.

Tip: Use the remaining roasted vegetables to make soup for Day 7 and freeze.
Place the remaining vegetables in a large pan.

4. Add a 400g tin of chopped tomatoes, salt and pepper. Bring to the boil, allow to cool, blend until smooth, pour into an airtight container and freeze.

Detox tip:
Start each day with a strong and positive affirmation of good health.
'I 100% deserve the time and effort I am making to improve my diet and safeguard my health and all other aspects of my life will benefit as a result.'

Day 5:
Breakfast
Hot lemon and ginger drink (see day one)
Strawberry and elderflower oat bran
Place 1/2 cup of oat bran in a bowl, grate in one small apple and pour ½ a cup of milk (or soya milk). Cover with cling film and leave in the fridge over night. Next morning, add a splash more milk if required, six or seven chopped strawberries and pour over one capful of elderflower cordial.

Lunch

Two slices of rye bread topped with thinly spread half fat cream cheese, sliced pear and topped with a sprinkling of roughly chopped walnuts.

Supper

Chicken, vegetable and butter bean stew
1. Stir fry some onion, carrots and parsnips in a little olive oil and garlic. Add some fresh chicken stock, a small tin of drained, canned butter beans, black pepper and salt.

2. Bring to the boil then simmer for 30 minutes. Serve in a bowl topped with a handful of freshly chopped parsley.

Detox tip:
Eliminate energy-draining and health damaging nervous or anxious feelings by using an ancient eastern Medicine technique of massaging your palms. Simply place your left hand (palms side up in your right hand) and slowly use the thumb of your right hand to make gentle, circular, massaging motions into your left palm. Repeat this for 2 — 3 minutes whilst taking several slow, deep breaths then repeat on the other hand. Do this any time you find yourself feeling stressed.

Day 6:

Breakfast
Hot lemon and ginger drink (see day one)

Kickstart kebabs
1. Place chunks of banana, pineapple (canned or fresh), orange, pitted prunes and whole semi-dried apricots on 2 long wooden skewers that have been soaked in water for 10 minutes.

2. Mix together a little orange juice, honey and mixed spice in a cup then brush over kebabs.

3. Cook under a pre-heated grill for approximately 5 minutes turning frequently and re-brushing with juice mixture to prevent from drying out. Serve immediately on a plate with a dollop of low fat natural yogurt.

Lunch

Lentil and tuna salad
1 medium sized bowl of tinned, drained puy lentils mixed with sweetcorn, finely chopped tomatoes, cucumber and half a tin of mackerel.

Supper
Prawn and tuna with rice noodles

1. Gently sauté onions, mushrooms, peppers, courgettes and leek in olive oil. When lightly browned add a handful of prawns.

2. Cook for a few minutes then add canned tomatoes, tomato puree, black pepper and tuna canned in spring water.

3. Bring to the boil and simmer until the sauce thickens.

4. Serve with rice noodles.

Tip: Take out roasted vegetable soup for tomorrow's lunch.

Detox tip:
To promote good, restful sleep that will really rejuvenate and regenerate your body with a mini-meditation you may just wish to close your eyes and think calming relaxing thoughts. Alternatively, try visualising your body without any problems, radiating good health, glowing skin, glossy hair, bright clear eyes and inner vitality. Imagine yourself as the ideal you. Expand that picture — believe it, feel it, see yourself exuding confidence, energy, happiness and health. Hold on to that feeling and slowly listen to your breathing until you drift to sleep.

Day 7:

Breakfast

Hot lemon and ginger drink (see day one)

Muesli made with skimmed milk and topped with one tablespoon of natural yogurt, a handful of fresh blueberries and a drizzle of honey.

Lunch
Roasted vegetable soup from Day 6 leftovers.

Supper
Baked sweet potato with Mexican beans
1. Gently sauté a finely chopped onion in a pan with two crushed cloves of garlic.

2. Add two finely chopped, de-seeded red chillies and a splash of Worcester sauce.

3. Sauté until the onions are soft then add two tins of chopped tomatoes, bring to the boil and simmer for ten minutes.

4. Add a 400f tin of mixed beans. Cook for a few minutes until piping hot then stir in one tablespoon of chopped, fresh coriander. Served over hot sweet potatoes and finish with a sprinkle of grated cheddar cheese.

Detox tip:
Help to stimulate the lymphatic system to eliminate toxins with skin brushing. Using a long handled, natural bristled brush vigorously brush the skin of your arms, legs and body in long sweeping movements in the direction of the heart for 2 — 3 minutes before taking a shower.

Day 8:
Breakfast
Hot lemon and ginger drink (see day one)
Pear porridge
Porridge made with skimmed milk and finely grated pears and topped with a drizzle of honey.

Lunch

Tomato and red onion two egg omelette with large green salad.

Supper
Bag-baked chicken and baby vegetables
1. Cut two pieces of tin foil about 3 cm in length. Place one on top of the other then tightly fold over three sides leaving one side open.

2. Par boil some baby carrots and baby leeks in a pan of boiling for two minutes, drain and place inside the bag along with 1 skinless, boneless organic chicken breast, some French beans, baby corn, 2 finely sliced garlic cloves, 3 to 4 tablespoons of chicken stock and salt and pepper.

3. Bake in the middle of a pre-heated oven at 220 degrees C (425F) Gas 7, for 25 minutes or until the chicken is cooked. Serve immediately with a portion of hot, steamed broccoli.

Detox tip:
Get outside in the fresh air and daylight for at least 20 minutes every day. Research shows doing so helps to regulate melatonin production — the hormone that helps to set your body clock — which in turn will improve sleep quality and raise energy levels.

Day 9:
Breakfast
Hot lemon and ginger drink (see day one)

Shredded Wheat cereal with skimmed milk topped with a tablespoon of fresh blueberries and a small chopped banana.

Lunch

2 slices of rye bread topped with thin turkey slices, spinach leaves and cranberry sauce

Supper
Chinese vegetable stir-fry
Stir fry a selection of vegetables such as pak choi, spring onions, mushrooms, bamboo shoots, and beansprouts in a little olive oil, garlic and ginger and serve with brown rice.

Detox tip:
At the end of your shower, turn the water to cold for one minute. It may not sound too inviting but you'll be amazed how energised, invigorated and warm you feel afterwards. This is because the cold water increases your circulation, tones your skin and muscles and gives your lymphatic system a jump start.

Day 10:
Breakfast
Hot lemon and ginger drink (see day one)
Kiwi, raspberry and banana fruit salad topped with one tablespoon of natural yogurt, one desert spoon of linseeds and a drizzle of honey.

Lunch
Baked sweet potato, topped with low fat cottage cheese and chives.

Supper
Fresh tuna steaks grilled and served with a large mixed salad.

Detox tip:
A detox shouldn't be about punishing yourself. In fact it's the ideal time to treat you body to a well-deserved massage that will stimulate the lymphatic system and eliminate toxins. Go on, you deserve it!

Snacks
One mid morning and one mid-afternoon.
1 piece of fresh fruit
A handful of chopped raw vegetables
A handful of dried fruit
A handful of unsalted nuts and seeds
5 — 6 walnuts or Brazil nuts
1 pot of low fat 'live' yogurt or a small glass of skimmed milk
1 oat cake topped with low fat cottage cheese and grapes.

Drinks
Have a minimum of eight glasses of water a day. This can be drink hot or cold. Try replacing your usual cups of tea or coffee with cup of hot water instead. Add a sliced of lemon, lime or orange to hot or cold water for extra flavour.

Have one glass of fruit or vegetable juice a day. Ideally this should be freshly squeezed using a juicer. However, if you do not have a juicer try shop bought fresh vegetable juices and not from concentrate, unsweetened fruit juices.

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