7-day liver support plan

I’m not one for dramatic detoxes and cleanses, I prefer smaller more sustainable changes. BUT if you’re feeling a bit sluggish and feel like your liver could do with a bit of extra loving care after Christmas, and/or you’d like to start to think about making some improvements to the way you eat this year, here’s a 7- day liver support plan to get you on your way.

Signs your liver could be overwhelmed:

• Feeling sluggish

• Poor digestion

• Difficulty losing weight

• Puffy eyes/skin, psoriasis, rosacea

• Bad breath

• Headaches

• Itching

• Problems digesting fats

• Brain fog 

• Sensitivity to medications, alcohol and caffeine

Longer-term issues could include:

• Autoimmune issues

• Hormonal imbalances

• Elevated cholesterol

• Food intolerances and allergies

Think of the liver as a huge processing plant. Working to monitor, synthesise and store key compounds, as well as eliminating what comes in from outside and the waste and byproducts produced by the body’s daily functions. It’s fair to say that, for a lot of us, it can become a bit overwhelmed at Christmas time, leaving us feeling pretty rubbish in the New Year.

Important functions of the liver include:

• Proper breakdown of fat 

• Carbohydrate metabolism

• Elimination of toxins and waste products (including hormones, think oestrogen dominance.)

• Good immune function

• Storage of important vitamins and minerals, e.g. B12, Iron, Vitamin A, Vitamin D

• Effective blood clotting

• Regulation of blood pressure

The great thing about the liver is that it’s really resilient, and recovers really well given a bit of loving care. This 7-day plan doesn’t involve any serious fasting, juicing, or expensive supplements, but gives you eating, drinking and lifestyle tips which will help to bring you back into balance after Christmas.  It’s a gentle way to help the liver do what it’s there to do by removing the nasties and adding in foods which will really support you. No hunger pangs or withdrawal symptoms, just a great way to start the new year and a good first step if you’re thinking of eating cleaner in general.

THE PLAN

What to do:

1. Fast for 12 -14 hours overnight (e.g. 7pm - 9am or 8pm - 10am). During this time you can drink water or herbal teas/black tea and coffee but no milk. Allow the body time to process everything from one day before it starts on the next. Overnight fasting has been shown to improve longevity and reduce weight, diabetes, metabolic function, immunity and hormone health. 

2. Eat 3 meals a day (see ideas below) and eat these meals at the same time daily. If your body knows what to expect it becomes more effective at processing it.

3. Don’t graze. There is a list of afternoon snacks which you might want to incorporate but don’t graze throughout the day. Give your body a bit off time between meals to deal with one thing before it starts on the next. 

4. Drink plenty of water / herbal teas / hot water ginger and/or lemon. Aim for about 2L daily. Eliminate alcohol completely, reduce coffee to 2 cups per day.

5. Ditch ultra-processed foods (pre-made, packaged foods), refined grains (white bread/pasta) and go for whole foods, e.g an apple, a piece of fish, a cup of oats (organic if possible, but if not don’t worry).

6. Get 7-9 hours sleep. Sleep is when the magic happens.

7. Get enough rest, this seems crazy after the Christmas break but the holidays can be quite a stressful period for a lot of us, so it’s important to recharge your batteries. Prioritise some relaxation away from your phone and TV each day. Read a book, get outside, listen to a podcast.

8. Walk. No need to get out the spandex and sign up to the local gym. But getting outside in daylight for 20 mins walking each day is a good way to start moving your body. Try listening to a podcast or audiobook and treat it as a bit of quality time for yourself.

9. Get the lymphatic system moving. Dry brushing is a very cheap and easy way to improve lymphatic function and eliminate toxins. If you have access to a sauna at the gym, now is the time to use it.

MEAL PLANNING

Choose your meals from the lists below, lunches and dinner ideas are interchangable. They are all really simple dishes and I’ve linked recipes where appropriate. Try and get in plenty of variety but you can choose just a few dishes and rotate for ease if that suits you better, use leftover for lunch. The recipes tend to avoid wheat/gluten and dairy as these can be difficult to digest for quite a lot of people. If you want to try plant milks, try Plenish as it’s a cleaner option. Click on the links for recipes and more information.

Breakfast options

• Overnight oats or porridge with either:
  Grated apple and cinnamon and chia seeds or berries and chia seeds and/or flax seeds

• Bircher muesli

• Green smoothie

Lunch options

1. Lunch cheat sheet (build the perfect lunch bowl)

2. Minestrone or homemade soup of your choice

3. Mushroom omelette served with steamed spinach (olive oil and lemon juice).

4. Tofu/chicken/prawns and chopped salad in a lettuce wrap

5. Kale, avocado and chickpea salad (add red onion, lemon juice, mixed seeds, a handful of parsley, olive oil and toss)

Dinner options

1. Stir fry (mixed vegetables with either chicken, tofu or prawns, soy sauce and sesame seeds) served with brown rice

2. A piece of fish grilled or baked with asparagus. Serve with a drizzle of olive oil, lemon juice and fresh parsley. Add some boiled new potatoes and steamed kale, spinach or broccoli

3. Tray baked vegetables (of your choice, beetroot works really well) with organic chicken breast, drizzle with olive oil or homemade pesto).

4. Roasted cauliflower with baked sea bass or protein of your choice (e.g. hummus, roasted chickpeas, chicken, quinoa) and chopped salad (e.g. cucumber, tomato, parsley).

5. Chilli prawn courgetti 

6. Chickpea and cauliflower curry

7. One pot lentil stew

Snacks

1. Hummus and carrotsticks 

2. Apple and nut butter (almond or cashew)

3. 2 pieces of dark (85%+) chocolate

4. Banana and tahini

5. Chia pudding with berries and dark chocolate shavings 

6. 7 brazil nuts

7. Handful of berries with coconut yogurt

Foods to prioritise:

Foods which are especially stimulating for your liver include:

Aloe, Artichoke, Avocado,  Cardamom, Cayenne,  Chicory,  Ginger,  Lemon (juice + skin), Mustard, Olives, Parsley,  Parsnip,  Peppermint,  Rocket, Rosemary,  Sage,  Turmeric, Walnuts.

Lipotropic foods which promote the export of fat from the liver and improve fat metabolism include:

Egg yolks, organic liver, cauliflower, organic soya, wild fish, beans, citrus fruits, brown rice (soaked), nuts, wholegrains, steamed spinach, asparagus, chard, cabbage, kale, beet greens, legumes, watermelon, sesame, pumpkin, chia and sunflower seeds and brazil nuts.

To help you get yourself organised, download your meal planner / daily checklist here.

I hope you enjoy it and that some of the ideas and recipes here will become part of your usual routine.

Let me know how you get on.