Welcome to spring, a time when many are not only thinking about spring cleaning their homes but also their diets.

Let’s address the topic of spring "cleanses" for a moment. Many of us attempt to "cleanse" the body by resorting to extreme measures like drinking only celery juice or consuming solely vegetables. However, it doesn’t need to be that hard. You can have good intentions to increase your vegetable intake without subjecting yourself to the challenges of a vegan diet.

Instead, I want to show you four easy ways you can cleanse and rejuvenate your body, not through deprivation, but through the abundance of wholesome, cleansing foods.

1. Get Your Greens

Aim to add 1-2 cups of greens in each meal. Whether it's spinach, kale, arugula, or any leafy green, they are packed with vitamins, minerals, and fiber. Not only do they provide essential nutrients for detoxification, but they also add volume and flavor to your meals.

Easy ways:

• Try adding a handful of spinach to your morning omelet, or try Greens, Eggs, and Ham. 
• Add baby spinach or kale to a smoothie like this Healthier Chocolate Shake. 
• Toss some kale into your lunch salad or soup. 
• For those who are “allergic to salad,” try a Taco Salad Bar. 
• Sauté mixed greens as a side for dinner. 
• Use any leftover greens (Swiss chard stems, beet tops) in a Zero-Waste Veg Hash or Savin’ Money Stew.

2. Watch Your Water

Hydration is key to detoxifying the body, and adding a twist of lemon to your water can elevate its benefits. How much water is enough? Divide your weight (in pounds) in half. Drink that much water (in ounces) every day. For example, if you weigh 160 pounds, you need 80 ounces of water, or 10 glasses of water each day.  

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Easy ways:

• Make a habit of drinking a glass of water right when you wake up. 
• Start your day with a pitcher of water with the amount you want to drink for the day.
• Add a lemon slice or two to your water. Not only are lemons pretty and refreshing, but the compounds in lemons are extremely underrated in the ability to cleanse the body. A 2014 study published in the Journal of Medicinal Food found that the citric acid in lemons can protect liver function and prevent oxidative (stress-related) damage in rats and a clinical study in Alternative Therapies used modified citrus pectin from the peel and pulp to chelate lead from hospitalized children. Another 2014 study published in the Journal of Nutrition and Metabolism found that daily lemon ingestion — combined with daily walking — helps regulate blood pressure in women, and modified citrus pectin is commonly studied in cancer patients to improve the health outcome. 
  

• Flavor your water with other options like fresh mint leaves, sliced cucumbers, raspberries, or pomegranate seeds. 
• Drink a glass of water before each meal. 
• Sip all day, throughout the day. Keep your water glass or bottle nearby as a reminder. 
• Find a reusable, toxic-free water bottle and take it everywhere!

3. Beef Up Your Bacteria

Your gut microbiome is made up of the healthy bacteria that lines the entire digestive tract. It protects you from germs, bacteria, and viruses, plus affects moods. Incorporating fermented, prebiotic, and probiotic foods into your diet can promote gut health and enhance your body's natural detoxification process. 

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Easy ways:

• Use a base of plain yogurt for your smoothies. This provides a dose of probiotics, which are beneficial bacteria that support digestive health. Try my Easy Peasy Protein Shake. 
• Eat plenty of prebiotics, which are basically the food that probiotics feed on. Prebiotics are found in many spring-season foods, such as artichokes, asparagus, and chicory. The recipe is always a hit: Artichokes and Aioli. 
• Drink kombucha or kefir. I’m a big fan of Cultures for Health for all things fermented. 
• Try Tempeh in stir-fry, sandwiches, or bowls. 
• Add Homemade Pickles to tuna, salmon, or ham sandwiches.
• Have some Spicy Kraut with dinner. It pairs well with almost everything. 
  

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4. Add Herbs

Fresh herbs not only enhance the taste of your dishes but also contribute to their nutritional value. Cilantro and dill, in particular, are rich in antioxidants and have been shown to have detoxifying properties.

Easy ways: 

• Add cilantro to fish. Good news for fish eaters concerned about consuming heavy metals with their seafood: a 2013 review published in Scientific World Journal explains how cilantro may enhance mercury excretion and decrease lead absorption. Combining cilantro and fish is a great taste combination as well. Try it with this Smoked Black Cod Salad. 
• Dill, also thought to be helpful for detoxification, is delicious with salmon, or combined with cucumbers or potatoes. 
• Garnish soup or meals. Cilantro is a cooling herb that can help tame heat from chilies.
• Cilantro Pesto sauce is a great way to use lemon and garlic to hide the cilantro flavor for those that cannot stand the “soapy” taste.
• Mix into salad dressing or salads. Chopping cilantro or dill fine and blending it into olive oil and vinegar can hide the strong flavor.

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By incorporating these four easy ways into your daily routine, you can take proactive steps towards achieving a healthier lifestyle this spring and beyond.

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As an extra bonus, I’m sending two handy guides as printable PDFs to my newsletter subscribers.

*The Water Intake Guide helps you calculate how many glasses of water to drink each day according to your weight, since the “8-glass a day” rule does not fit everybody. 

*The Mean Clean 16 Guide is like a cheat-sheet to well-documented foods that help the body in its natural process of detoxification. The guide includes health benefits for each food plus ideas for ways to eat them. 

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To get these two guides soon, sign up for the newsletter here. 

Please reach out if you have any questions or need support with the detoxification process. 

Remember, spring cleaning your diet isn't about restriction or deprivation; it's about nourishing your body with wholesome foods that support your health and well-being. 

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