Cleanse Smart Guide: 5 Ways to Get the Most Out of Your Cleanse

1) Drink Plenty of Water

Aim for 64 ounces a day and make sure it's purified or filtered so you're not adding more toxins back in. Water can help motivate your cleanse by working with fiber to help get things moving and get you all the way clean. Eating high water content foods can help too. The plus side: these foods may fill you up so you eat less, plus they're loaded with antioxidant benefits too!

2) Eat Right

Consume Healthy Fats

Monounsaturated fats: in nuts, like almonds and walnuts or avocado, and olive oil.
Polyunsaturated fats: in seafood like salmon and fish oil as well as soy, safflower and sunflower oils. Omega-3 fatty acids belong to this group.

Avoid Bad Fats

Saturated fats: in animal products such as meat and dairy. Some plant foods like coconut oil, palm oil and palm kernel oil contain this fat, so watch your labels.
Trans fats: in packaged goods, fried food, like fast food french fries and other packaged snacks like potato chip, as well as vegetable shortening and hard stick margarine.

Fuel up on Fiber
Fiber is an important part of a healthy diet, and you should get at least 30 grams a day. Fiber also has the key role of safely absorbing and eliminating toxins.* What's more, it helps fill you up fast, improve digestion, promote regularity and even supports blood sugar health!*

Some tips for increasing fiber intake

Eat whole foods instead of drinking fruit juices.
Replace white rice, bread and pasta with brown rice and whole grain products.
Choose whole grain cereals for breakfast.
Snack on raw vegetables instead of chips, crackers, or chocolate bars.
Use legumes (beans and nuts) in place of meat two to three times per week in chili and soups.

Count on carbohydrates
47% - that's the percentage of carbohydrates that should be part of your diet. Complex carbs, like fruits and whole grains, deliver lots of appetite - busting fiber and less saturated fat, which is better for your heart too. Only a few of your daily calories should come from simple carbohydrates like table sugar. Avoid foods like candy, ice cream, cookies and other sweets.

Pick your proteins carefully
Protein is a part of every cell in your body, and no other nutrient plays as many different roles in keeping you alive and healthy. Protein is important for the growth and repair of your muscles, bones, skin, tendons, ligaments, hair, eyes and other tissue. Our bodies also use protein for energy. Choose low-fat options in lean red meat, chicken, turkey, fish and dairy foods, as well as soy, whey and legumes, like beans, peas and peanuts.

3) Get Quality Sleep

Aim for 7-8 hours of sleep a night and it will help with:

Learning & memory
Metabolism & weight
Mood
Cardiovascular health
Immunity
Energy

4) Optimize Digestion

Experts agree that to be truly healthy, you need a healthy digestive system. Good digestion helps the body absorb adequate nutrients from the foods you eat for optimal energy, immunity and overall health. To help maintain a healthy digestive system it helps to eat right, exercise regularly, eat more slowly and moderately, and reduce stress levels.

You may also want to supplement your diet with:

Fiber: fiber helps move food through your body, not to mention toxins and waste.*
Probiotics: good bacteria helps maintain a healthy balance of microflora in your intestinal tract for comfortable digestion, a healthy immune system and regularity.*

Digestive enzymes: Those such as protease, amylase, and lipase help breakdown food for energy.* Without enzymes, digestion could not take place and the food we eat could not be absorbed and utilized by our bodies.

5) Get more exercise

Engage in moderate-intensity physical activities for at least 30 minutes on 5 or more days of the week for optimal health. Regular physical activity can help promote heart health, improve energy levels, support immunity, reduce stress levels and help you maintain a healthy weight

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The Ins and Outs of a Successful Cleanse:

In: Filtered water, less wheat, healthy snacks, green tea, nuts, brown rice, beans, produce, organic chicken and fish, eating regular meals, gentle stretching, yoga, short walks

Out: Coffee, soda, alcohol, dairy, refined flour & sugar, saturated fats, white potatoes, beef, pork, cold cuts, sausage, bacon, hot dogs, artificial sweeteners, margarine, anything processed (junk food), starving, strenuous exercise