Why Detox ?Plant Power for Restoring Health Better Metabolism, Clarity, and Energy

Jennifer K. Reilly, RDBitchinDietitian.com

Why Am I Toxic?

Our modern world is full of toxins: Air: pollutants, cigarette smoke Food: additives, colors, preservatives, packaging Water: chemicals, metals

Our livers filter out toxins, but can’t keep up with modern exposure and extra toxins produced from stress

Toxins are stored in fat cells

Too many toxins can lead to a slow metabolism, poor immune system, acne, low energy, food cravings, and even cellulite

A Detox Diet includes nutrients which help neutralize toxins, mobilize toxins (chlorophyll and antioxidants), and it limits the consumption of toxins

Why Detox?

Improved digestion

Better skin

Increased energy

Diminished cravings for sugar, salt, and fatty foods

Increased ability to concentrate

Better, more restful sleep

Better bowel movements

Speedier metabolism

Our Diet is Full of Detox Foods

Fruits, especially: Blueberries, Cranberries Apples Lemons

Veggies, especially: Dark greens (red cabbage, beets…)

Raw nuts and seeds, especially almonds

Beans, lentils, whole grains

Top 13 Detox FoodsALMONDS

Detox essential. Almond milk is a great alternative to cow’s milk during a detox

Great source of: Fiber Calcium Magnesium Useable vegetable protein Vitamin E

Removes impurities from the bowels

Top 13 Detox FoodsAPPLES

High in Insoluble Fiber for healthy bowel movements

High in Soluble Fiber which soaks up toxins & waste in intestines

Low Glycemic Index: Sugars metabolize slowly to prevent blood sugar spike

Glucaric Acid: helps body get rid of estrogen-like chemicals & heavy metals

Top 13 Detox FoodsAVOCADO

Rich source of healthy monounsaturated fat,which doesn’t disturb the balance of Omega 3s to Omega 6s

Fat is essential during a detox Promotes the release of bile from the gallbladder, which allows for

the release of toxins from the body

High in Vitamin E and Potassium

Contains Glutathione Blocks 30 different carcinogens Helps liver detoxify synthetic chemicals

Adds creaminess to a detox diet when milk and cream aren’t being eaten

Top 13 Detox FoodsBEETS

Contains Isothiocyanates which eliminate carcinogens from body

Cleanses digestive tract, soothes stomach

Neutralizes compounds found in 2nd hand cigarette smoke

High in Vitamin K and Vitamin C

Eat raw in juices, salads, or smoothies since heat destroys the enzyme which activates Isothiocyanates

Try fermented (rich in probiotics) sauerkraut and kim chi, which aid in healthy digestion

Top 13 Detox FoodsBLUEBERRIES

Rich in Vitamin C and Fiber

Best ranked for Antioxidant capacity

Contain Anthocyanins Protect from free radical damage Enhance Glutathione production

Contain natural aspirin Lessens tissue-damaging effects of chronic inflammation Pain reducer

Act as antibiotics: block bacteria in urinary tract

Antiviral

Top 13 Detox FoodsCABBAGE

Contains Isothiocyanates which eliminate carcinogens from body

Cleanses digestive tract, soothes stomach

Neutralizes compounds found in 2nd hand cigarette smoke

High in Vitamin K and Vitamin C

Eat raw in juices, salads, or smoothies since heat destroys the enzyme which activates Isothiocyanates

Try fermented cabbage (rich in probiotics): sauerkraut and kim chi, which aid in healthy digestion

Top 13 Detox FoodsGARLIC

Contains Allicin, a sulfur-containing compound that fights harmful bacteria, intestinal parasites, viruses, and yeast in the intestines Garlic must be crushed or chopped to activate Allicin

Increases production of Glutathione needed for elimination of certain toxins

Cleanses arterial buildup

Lowers blood pressure

Cleanses mucous buildup in lungs and sinuses

Garlic powder has no benefit

Top 13 Detox FoodsGINGER

Natural anti-inflammatory

Eases nausea and improves digestion

Promotes detoxification by speeding themovement of food through the intestines

Add to juices, soups, stir-fries

Top 13 Detox FoodsKALE

Contains powerful anti-cancer and antioxidant compounds which cleanse body of harmful substances

Contains over 45 identifiable flavonoids which help reduce chronic inflammation and oxidative stress

High in fiber to cleanse digestive tract

Like cabbage (they’re in the same vegetable family), it neutralizes compounds found in 2nd hand cigarette smoke

Contains a compound that jumpstarts the liver’s production of cleansing enzymes

High in Calcium, Vitamin K, Vitamin A, Vitamin C, Manganese

Top 13 Detox FoodsLEMONS

Super liver detoxifiers

Super high in Vitamin C, a potent antioxidant and precursor to Glutathione (which helps to eliminate environmental chemicals from body)

Alkalinizing: Lemons help restore the alkaline-acid balance of the body (body pH)

Add ¼ lemon to a glass of water in the AM alkalizes the body and aids digestion

Top 13 Detox FoodsPARSLEY

Rich source of Vitamin C, Chlorophyll, Beta-Carotene, Vitamin K, and Folate (all necessary detoxifiers)

Raises Glutathione levels to help block carcinogens and detoxify chemicals

Volatile oil: Eugenol strong Anti-inflammatory agent Strong Anti-arthritic

Rich in B vitamins for heart health

Top 13 Detox FoodsSEAWEED

Binds to radioactive waste (from medical tests and food grown in contaminated soil), so waste can be removed

Can bind to heavy metals so they can be eliminated

Rich source of Iodine which is essential for thyroid hormone production and metabolism

Dulse, Kelp, Nori, Wakame, Agar

Eat roasted seaweed, veggie sushi rolls, add to smoothies, or enjoy as seaweed salad

Top 13 Detox FoodsWHEATGRASS

Potent detoxifier

Rich in chlorophyll (richest edible source), amino acids, vitamins, minerals, and enzymes

High in Oxygen which helps brain and body function at optimal level

Chlorophyll Rebuilds bloodstream Nourishes tissues Purifies the liver

Add wheatgrass juice to juices or smoothies, buy as frozen cubes, or as a powder

DETOX DIET GUIDELINES

1. Follow a Detox Diet 1 day weekly, 3 days every other week, or 7 days per month

2. Start day with large glass of filtered water with lemon

3. Consume only liquids (green juices, non-dairy smoothies, herbal tea, filtered water) and raw fruits and veggies until 12:00 every day

4. Eat lots of raw fruits and veggies, preferably organic. 80% of the detox diet should be raw foods

5. Eat some raw nuts and seeds (about ½ cup each day) and cooked whole grains (about 2 cups total ) spread throughout the afternooon

DETOX DIET GUIDELINES

6. Include a daily multivitamin to ensure adequate vitamin B12 and vitamin D intake

7. Avoid all dairy products, meats, fish, sugar, gluten, alcohol, and caffeine

8. Add more green juices, raw foods, and larger servings of grains and nuts as needed for more energy

9. Substitute different nuts, seeds, or legumes for allergenic foods

10. Include as many of the Top 13 Detox Foods as possible:

Apples, Almonds, Avocado, Beets, Blueberries, Cabbage, Garlic, Ginger, Kale, Lemon, Parsley, Wheatgrass, Seaweed

Green Juice3 veggies: 1 fruit

In a juicer:

5 organic kale leaves (dinosaur or lacinato kale)

1 large cucumber (peeled if it's not organic), or 1 small head organic celery

1 organic green apple (cored, unpeeled)

1 lemon, peeled

1 bunch parsley

Makes about 10 ounces. Serve over ice. Store in a glass jar, filled to the top and sealed for up to 24 hours.

Hearty Arugula SaladServes 1

2 cups organic arugula2 Tbsp raw sunflower seeds½ block sesame-oil sautéed tempeh,

or ½ cup cooked garbanzo beans2 tsp olive oil2 tsp rice vinegar or red wine vinegar1/4 tsp sea salt

Toss and eat

Per serving: 375 calories, 24 g total fat, 3 g saturated fat, 0 mg cholesterol, 124 mg sodium, 20 g carbohydrates, 11 g fiber, 2 g sugar, 24 g protein, 19% vitamin A, 10% vitamin C, 15% calcium, 18% iron

Questions?

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