Flow State: Improve your health by Unlocking the Power of Lymphatic Drainage

The lymphatic system is a circulatory system made up of lymph vessels, which are much like blood vessels. It drains extra fluid (called lymph) that has passed out of the blood and into tissues and returns it back to the blood

Hey Skinnies! I hope you’re all doing well and had a blessed week! Welcome back to another juicy episode of The Skinny Chef Diaries weekly blog.

Happy National Caviar Day

Today on the foodie calendar, we’re celebrating National Caviar Day and National Sour Candy Day! So, if you’re feeling a little flashy—bring out the caviar, darling! In true Hollywood fashion, let’s dive into a trend-turned-obsession that’s sweeping across the globe—and yes, it’s hit South Africa too.

Alright, Skinnies, imagine waking up feeling lighter, clearer, and more energized—and not a detox tea in sight. That’s the magic of lymphatic drainage. It’s not just a wellness fad—it’s a full-body glow-up that connects the dots between beauty, health, and what we eat.

From morning dry brushing to lymph-loving foods that work from the inside out, this isn’t just self-care—it’s a total upgrade. And if you’re a foodie like me, you’ll be happy to know the journey to better lymph flow includes some delicious stops along the way.

What Is Lymphatic Drainage, Really?

Let’s break it down simply: the lymphatic system is your body’s unsung detox hero. Think of it as a massive highway running through your body, managing fluid balance and supporting your immune system.

Dr. Brendon Ross describes it as “a complex network of organs, vessels, and tissues that helps send immune cells to where they’re needed—and flushes out toxins caused by injury or metabolism.”

And yes—you can even get a lymphatic massage. This special massage therapy uses gentle pressure and precise techniques to move lymphatic fluid, support immunity, and help your body heal faster. Sounds fancy, right? But you don’t need a high-end spa (although Jozi does have some state-of-the-art spots!). Let me show you how to support your lymph naturally.

Natural Ways to Drain Lymph: Move, Hydrate, Breathe

• Move that body! Unlike your circulatory system, which has the heart as a pump, your lymphatic system relies on movement. Try yoga, pilates, jogging, or even bouncing on a trampoline!

• Hydrate like a pro: Aim for at least 2 litres of clean water daily to help flush toxins.

• Clean up your diet: Go for wholesome, anti-inflammatory foods that support lymph flow.

• Try dry brushing: Use a natural bristle brush on dry skin to exfoliate, open pores, and get lymph moving. Bonus points if you follow it up with hot and cold showers.

• Practice deep belly breathing: Known as diaphragmatic breathing, this technique creates a gentle pump effect in your abdomen. It helps lymph carry toxins into the bloodstream, so your liver can do its detox magic.

Signs Your Lymphatic System Might Be Sluggish

Your lymph system is your internal drain. But modern life—think poor diet, stress, toxin exposure—can clog it up. Here are some red flags to watch for:

• Headaches

• Bloating and swelling

• Brain fog

• Fatigue and stiffness

• Trouble fighting infections

• Allergies or recurring sinus issues

• Skin issues

If any of these sound familiar, it might be time to show your lymph some love.

Eat for the Flow: Skinny Chef Food Hacks for Lymphatic Health

Let’s get to the tasty part! These foods will have your lymph loving you back:

• Hydration-forward foods: Watermelon (a.k.a. the ultimate natural Viagra—ha, had to sneak that in!), cucumber, citrus fruits

• Herbs and spices: Ginger, turmeric, parsley, garlic, and rosemary

• Healthy fats and fiber: Avocados, chia seeds, leafy greens, olive oil, and nuts

• Omega-3 rich foods: Wild salmon, sardines, flaxseed

Here’s a quick recipe idea: Try my easy sardine couscous with grilled vegetables—perfect after a relaxing lymphatic massage:

And for something a little fancier, here’s a light and zesty Skinny Chef special:

🥗 Spinach Prawn Cocktail 🥗

Light, vibrant, and packed with lymph-loving nutrients. Recipe shared below from my book the’Skinny chef diaries—perfect for those looking to eat clean, feel great, and stay skinny 

That’s a wrap for this week’s blog, Skinnies! Let’s keep those lymphs flowing—because we don’t need toxic vibes or blocked drains in our lives. 😄

Prawn cocktail, also known as shrimp cocktail, is a seafood dish consisting of cooked shelled prawns with a cocktail sauce. This dish was popular in Great Britain and the United States from the 1960s to the 1980s, according to food writer Nigel Slater.

Although prawn cocktail may be seen as a rather old-fashioned dish today, it hosts many health benefits and can be a fun addition to your everyday menu. The prawns are a good source of protein and are low in calories. They contain omega-3 fatty acids, which have various health benefits such as reducing the risk of heart attack and benefiting brain function.

Prawns also contain a considerable amount of iron and niacin which help the body to produce energy, build muscle and replenish red blood cells. This recipe will suit anyone suffering from iron deficiency and is a perfect recipe for anyone on a healthy diet–especially with the addition of spinach, which is a low-carb vegetable.

Ingredients for light mayonnaise (suitable for a Paleo diet)

• 1 cup avocado oil or light olive oil

• 1 large egg (the fresher the egg the better the mayonnaise will taste)

• 1 teaspoon fresh lemon juice

• ½ teaspoon Dijon mustard

• Salt and pepper to taste

• Serves 4

Method

1. Place all the ingredients into a wide, 500ml mason jar.

   
   

2. Place a hand-held immersion blender all the way at the bottom of the mason jar, trapping the egg yolk between the blades.

   
   

3. Blend on a high speed for about 20 to 30 seconds until the ingredients at the bottom turn white. Continue blending until the mixture has thickened to your desired consistency.

   
   

4. Taste and add more seasoning if required. Store in the refrigerator until ready to use.

Ingredients for prawn cocktail

• 400g cooked Atlantic shell-on prawns

• 60g baby spinach, washed

• 5 tablespoons homemade light mayonnaise

• 5 tablespoons tomato chutney (buy from local supermarket)

• 2 teaspoons Worcestershire sauce

• 1 teaspoon Tabasco sauce

• Lemon juice to taste

• ½ teaspoon paprika

• ½ teaspoon sesame seeds

• Serves 4

Method

1. Peel all but 4 prawns (reserve these for garnishing at the end).

   
   

2. Place baby spinach evenly into four wooden bowls.

   
   

3. Divide the prawns equally over the spinach leaves and season with salt and pepper. Mix the homemade mayonnaise, Worcestershire sauce, tomato chutney and Tabasco sauce together. Season with lemon juice, salt and pepper to taste, then spoon sparingly over the prawns.

   
   

4. Top each dish with a whole prawn, dust with a little paprika, sprinkle with sesame seeds and serve

Thanks for tuning in. Love you all—stay healthy, stay safe, and most importantly, stay skinny! Same time. Same place!

Creative Director: Shadre Leonard