What to expect on the Summer Kickstart with nutritional therapist Jessica May

The Summer Kickstart with The Detox Kitchen: An Invigorating Way to Embrace the Season and leave you feeling your best for the summer season.

Myself, Jessica May, and The Detox Kitchen, bring you a transformative plan that combines wholesome nutrition and exercise to kickstart your journey towards a more optimal well- being. Let's explore the key components of this programme and the nutritional benefits it offers.

Week 1: Cleanse and Nourish

The first week of our Summer Kickstart programme is dedicated to cleansing your body and nourishing it with the goodness of plant-based foods. We believe that by focusing on a diet rich in vegetables, fruits, legumes, and whole grains, you can give your body the necessary vitamins, minerals, and antioxidants it craves for optimal health.

In phase one of this programme you will receive a lunch, dinner, snack, juice and shot. We recommend fitting the menu into your day the best way that suits you. Consider starting the day with a juice and snack at 11am, followed by lunch at around 1pm, a shot mid afternoon and dinner at 6:30pm.

We suggest to try intermittent fasting, also known as time-restricted eating. This can be practiced in many different ways, however the most suitable approach for this programme is to practice having a set eating window which fits into your lifestyle. This allows the body that much needed time to rest and digest. Studies show that intermittent fasting has promising benefits on fat loss and long-term health. We recommend fasting between 7pm and 11am however if 5pm - 9am or 6pm - 10am is more suitable to your lifestyle, feel free to alter the window. If you aren't used to fasting you may feel hunger in the early days of this programme however we do encourage you to trial a time-restricted eating pattern for the duration of this programme so you can feel the full benefits of potential fat loss and increased energy.

We have a strong emphasis on plant foods which are packed with essential micro-nutrients that support your immune system, help detoxify the body through phase 1 and phase 2 liver detox pathways, and promote healthy digestion.

The liver detoxification pathways involve a series of enzymatic reactions that neutralise and eliminate various toxins, drugs, and metabolites from the body. By efficiently processing and eliminating these substances, the liver helps prevent their accumulation, which may otherwise lead to impaired metabolism, and increased risk of diseases. Certain foods can aid in this process by supporting liver function and promoting detoxification pathways. Here are some benefits of foods that help detoxify the liver:

1. Cruciferous vegetables: Vegetables like broccoli, cauliflower, and brussel sprouts contain compounds that enhance liver enzyme activity, assisting in detoxification.
2. Leafy greens: Rich in chlorophyll, leafy greens like spinach and kale promote the elimination of toxins, while providing essential vitamins and minerals.
3. Turmeric: This spice contains curcumin, known for its anti-inflammatory and antioxidant properties, which support liver health and reduce inflammation.
4. Garlic: Garlic stimulates liver enzymes, supports detoxification, and contains compounds that protect against oxidative damage.
5. Green tea: Loaded with antioxidants, green tea aids in liver detoxification, reduces inflammation, and protects against liver diseases.
6. Citrus fruits: Lemons, oranges, and grapefruits are high in vitamin C, which stimulates liver detoxifying enzymes and helps eliminate toxins.
7. Nuts and seeds: These are rich in antioxidants and healthy fats that promote liver health and reduce inflammation.

In this phase we incorporate gentle yoga practices into your routine as we aim to stimulate your body's natural cleansing process’s even further (we'll email you the schedule of our live workouts, which will all be recorded and accessed here). Yoga stimulates the vagus nerve, a key component of parasympathetic nervous system. Activation of the vagus nerve through specific yoga practices helps promote relaxation, reduce stress, and improve digestion by increasing blood flow and oxygen to the organs, enhancing their function and optimising overall digestive health.

One of the biggest challenges of any eating programme is curbing sugar cravings and breaking old habits. It's no secret that sugar is addictive and it can be tough to resist those cravings. But fear not, we have some tips to help you stay on track. One method is reframing the reasons behind why you're participating in the programme. Instead of focusing on what you can't have, focus on the positive reasons why you're doing this – to feel great, to nourish your body, and to improve your overall health.

During the initial phase of the programme, you may find yourself feeling slightly hungry and experiencing increased bowl movements. This is completely normal and is just your body's way of adjusting to the changes. Don't worry, the hunger will subside as your body gets used to the new eating patterns. And the increased bowl movements are a good sign that your body is detoxifying and getting rid of waste. Another helpful tip is to use positive affirmations to keep you on track. Repeat phrases like "I am doing this to feel great" or "I am nourishing my body" to remind yourself of your goals and keep your motivation high. It may take a few days to curb those sugar cravings and break old habits, but with the right mindset and determination, you can do it.

Transition Period: Bridging the Gap

We deliver Monday to Thursday, and have a transition period between Friday and Sunday where you will be sent a recipe guide to follow. We suggest following the fasting element of the plan and try the recipes provided. If you wish to be a bit more relaxed with your diet during this time, that is also completely fine. We strongly believe that there is not one size that fits all, so it is important to listen to your body and do what works best for you. The programme is designed to not only reset your gut health, but to bring ease and the joy of good health into the forefront.

That being said, we would suggest still trying to reduce the amount of sugar and caffeine, and sticking to whole foods to feel the full effects of the cleanse. During this phase, we introduce a variety of nutrient-dense recipes, including lean proteins, healthy fats, and complex carbohydrates, to restore your body's optimal functioning while still maintaining a focus on plant foods. A detailed breakdown of the menu will be shared with you, ensuring you have all the information you need to make informed choices and enjoy a diverse range of flavours.

During this phase we urge you to listen to your body. pay attention to how certain foods make you feel, and note any changes in your energy levels, mood, or digestion. Writing a journal can be a great reflective tool during the programme. The programme aims to bring joy to eating whole foods with an emphasis on plants while making you feel energised and feeling great! We would recommend you to follow a similar eating pattern to the first week, however aim to slowly increase protein ready for the second week.

Don’t be too strict with yourself! These transitioning days are designed for you to relax and unwind a little; the more you enjoy the cleanse, the more this will encourage incorporating small but positive long-lasting changes in your diet that will make you look and feel your best. Embracing a new eating plan can be challenging, but with the right mindset and approach, it can also be exciting and rewarding.

Benefits of Intermittent Fasting

Intermittent fasting has gained considerable popularity in recent years, and for good reason. It offers a range of health benefits, from promoting weight loss to enhancing metabolic health and even boosting brain function. By incorporating intermittent fasting into our programme, we aim to harness these benefits and help you achieve your health goals. If you're new to this style of eating, it's natural to wonder what to expect. Initially, you might experience hunger pangs or slight changes in bowel movements as your body adjusts to the new eating pattern. However, rest assured that these are temporary, and as your body adapts, you are likely to notice improved energy levels, better focus, and a sense of overall well-being.

Week 2: High intensity training with increased protein

In phase two of our Summer Kickstart programme, we're taking things up a notch. One of the key changes you'll be making is including higher intensity training (we'll email you the schedule of our live workouts, which will all be recorded and accessed here). This comes with increased protein and carbohydrates in the plan along with more snacks. Protein intake is essential for muscle repair and growth during this phase. Carbs often get a bad rep, but they're actually an important part of any fitness regime since they provide the energy your body needs to power through intense workouts. In this phase, we're incorporating more complex carbohydrates into our meals, like whole grains, sweet potatoes, and quinoa. These will keep you feeling fuller for longer and provide a steady stream of energy throughout the day.

We recommend to have a snack or breakfast pre-workout and workout at a time that suits your lifestyle and energy levels. You will be receiving 3 meals a day in this phase, we suggest that you listen to your body and chose to workout at a time that suits your energy levels and lifestyle. We emphasise the importance of having three balanced meals a day. Skipping meals can lead to overeating later on, so it's crucial to fuel your body properly throughout the day. The menu provides a source of protein, complex carbohydrates, and healthy fats in each meal. This combination will keep you feeling satisfied and provide your body with the nutrients it needs to thrive.

The studies vary in their findings on the benefits and limitations of exercising in a fasted state. While some suggest that it can enhance metabolic flexibility, others highlight potential impacts on women's hormone health. Listen to your body and what works for you; there is not a one size fits all approach here. If you do choose to workout fasted we suggest to have a post-exercise meal within 30 minutes of finishing the workout. If you find want to eat before you workout, choose to have a snack pre workout or an early breakfast. This Summer Kickstart programme is all about listing to your body needs and creating long-term habits for optimal health.

The Summer Kickstart Programme: The Mission

Remember, this programme is not about strict rules or deprivation; it's about nourishing your body and nurturing yourself. Take it one step at a time, and give yourself permission to enjoy the journey. With the guidance and support of The Detox Kitchen, you're in safe hands as you embark on this transformative programme - a step towards a healthier, happier you. We have a supportive, motivational community on the closed WhatsApp Group to keep you on track and enjoying every step along the way.

Jessica May is our on board registered nutritional therapist who is available to answer questions you may have via the WhatsApp group. You will find a voucher in your pack which enables each participant on the Summer Kickstart programme to receive a complimentary 20 minute discovery call with Jessica May. This is a non-obligatory call to discuss how you could further personalise nutritional recommendations to suit your goals and symptoms you might be experiencing. Jessica May works in conjunction with The Detox Kitchen to give you easy nutritious meals after the programme. When working with Jessica May you will also receive supplement, lifestyle and testing recommendations to get you feeling and looking more optimal through a fully personalised nutritional service with accountability and motivation.

We empower you to seize this opportunity, to prioritise your well-being and embrace the summer season with renewed vitality. The Detox Kitchen and our Summer Kickstart are here to support you every step of the way, ensuring that this season becomes not only a time for relaxation and fun, but also a time for personal growth and self-care.

You can purchase our Summer Kickstart here, with set dates starting on either 17th or 24th June.