Why Detox? Plant Power for Restoring Health Better Metabolism, Clarity, and Energy Jennifer K. Reilly, RD BitchinDietitian.com

Why Am I Toxic? Our modern world is full of toxins: Our modern world is full of toxins: Air: pollutants, cigarette smoke Air: pollutants, cigarette smoke Food: additives, colors, preservatives, packaging Food: additives, colors, preservatives, packaging Water: chemicals, metals Water: chemicals, metals Our livers filter out toxins, but cant keep up with modern exposure and extra toxins produced from stress Our livers filter out toxins, but cant keep up with modern exposure and extra toxins produced from stress Toxins are stored in fat cells 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 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 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 Improved digestion Better skin Better skin Increased energy Increased energy Diminished cravings for sugar, salt, and fatty foods Diminished cravings for sugar, salt, and fatty foods Increased ability to concentrate Increased ability to concentrate Better, more restful sleep Better, more restful sleep Better bowel movements Better bowel movements Speedier metabolism Speedier metabolism

Our Diet is Full of Detox Foods Fruits, especially: Fruits, especially: Blueberries, Cranberries Blueberries, Cranberries Apples Apples Lemons Lemons Veggies, especially: Veggies, especially: Dark greens (red cabbage, beets…) Dark greens (red cabbage, beets…) Raw nuts and seeds, especially almonds Raw nuts and seeds, especially almonds Beans, lentils, whole grains Beans, lentils, whole grains

Top 13 Detox Foods ALMONDS Detox essential. Almond milk is a great alternative to cows milk during a detox Detox essential. Almond milk is a great alternative to cows milk during a detox Great source of: Great source of: Fiber Fiber Calcium Calcium Magnesium Magnesium Useable vegetable protein Useable vegetable protein Vitamin E Vitamin E Removes impurities from the bowels Removes impurities from the bowels

Top 13 Detox Foods APPLES High in Insoluble Fiber for healthy bowel movements High in Insoluble Fiber for healthy bowel movements High in Soluble Fiber which soaks up toxins & waste in intestines High in Soluble Fiber which soaks up toxins & waste in intestines Low Glycemic Index: Low Glycemic Index: Sugars metabolize slowly to prevent blood sugar spike Sugars metabolize slowly to prevent blood sugar spike Glucaric Acid: helps body get rid of estrogen-like chemicals & heavy metals Glucaric Acid: helps body get rid of estrogen-like chemicals & heavy metals

Top 13 Detox Foods AVOCADO Rich source of healthy monounsaturated fat, which doesnt disturb the balance of Omega 3s to Omega 6s Rich source of healthy monounsaturated fat, which doesnt disturb the balance of Omega 3s to Omega 6s Fat is essential during a detox Fat is essential during a detox Promotes the release of bile from the gallbladder, which allows for the release of toxins from the body Promotes the release of bile from the gallbladder, which allows for the release of toxins from the body High in Vitamin E and Potassium High in Vitamin E and Potassium Contains Glutathione Contains Glutathione Blocks 30 different carcinogens Blocks 30 different carcinogens Helps liver detoxify synthetic chemicals Helps liver detoxify synthetic chemicals Adds creaminess to a detox diet when milk and cream arent being eaten Adds creaminess to a detox diet when milk and cream arent being eaten

Top 13 Detox Foods BEETS Contains Isothiocyanates which eliminate carcinogens from body Contains Isothiocyanates which eliminate carcinogens from body Cleanses digestive tract, soothes stomach Cleanses digestive tract, soothes stomach Neutralizes compounds found in 2 nd hand cigarette smoke Neutralizes compounds found in 2 nd hand cigarette smoke High in Vitamin K and Vitamin C High in Vitamin K and Vitamin C Eat raw in juices, salads, or smoothies since heat destroys the enzyme which activates Isothiocyanates 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 Try fermented (rich in probiotics) sauerkraut and kim chi, which aid in healthy digestion

Top 13 Detox Foods BLUEBERRIES Rich in Vitamin C and Fiber Rich in Vitamin C and Fiber Best ranked for Antioxidant capacity Best ranked for Antioxidant capacity Contain Anthocyanins Contain Anthocyanins Protect from free radical damage Protect from free radical damage Enhance Glutathione production Enhance Glutathione production Contain natural aspirin Contain natural aspirin Lessens tissue-damaging effects of chronic inflammation Lessens tissue-damaging effects of chronic inflammation Pain reducer Pain reducer Act as antibiotics: block bacteria in urinary tract Act as antibiotics: block bacteria in urinary tract Antiviral Antiviral

Top 13 Detox Foods CABBAGE Contains Isothiocyanates which eliminate carcinogens from body Contains Isothiocyanates which eliminate carcinogens from body Cleanses digestive tract, soothes stomach Cleanses digestive tract, soothes stomach Neutralizes compounds found in 2 nd hand cigarette smoke Neutralizes compounds found in 2 nd hand cigarette smoke High in Vitamin K and Vitamin C High in Vitamin K and Vitamin C Eat raw in juices, salads, or smoothies since heat destroys the enzyme which activates Isothiocyanates 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 Try fermented cabbage (rich in probiotics): sauerkraut and kim chi, which aid in healthy digestion

Top 13 Detox Foods GARLIC Contains Allicin, a sulfur-containing compound that fights harmful bacteria, intestinal parasites, viruses, and yeast in the intestines 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 Garlic must be crushed or chopped to activate Allicin Increases production of Glutathione needed for elimination of certain toxins Increases production of Glutathione needed for elimination of certain toxins Cleanses arterial buildup Cleanses arterial buildup Lowers blood pressure Lowers blood pressure Cleanses mucous buildup in lungs and sinuses Cleanses mucous buildup in lungs and sinuses Garlic powder has no benefit Garlic powder has no benefit

Top 13 Detox Foods GINGER Natural anti-inflammatory Natural anti-inflammatory Eases nausea and improves digestion Eases nausea and improves digestion Promotes detoxification by speeding the movement of food through the intestines Promotes detoxification by speeding the movement of food through the intestines Add to juices, soups, stir-fries Add to juices, soups, stir-fries

Top 13 Detox Foods KALE Contains powerful anti-cancer and antioxidant compounds which cleanse body of harmful substances 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 Contains over 45 identifiable flavonoids which help reduce chronic inflammation and oxidative stress High in fiber to cleanse digestive tract High in fiber to cleanse digestive tract Like cabbage (theyre in the same vegetable family), it neutralizes compounds found in 2 nd hand cigarette smoke Like cabbage (theyre in the same vegetable family), it neutralizes compounds found in 2 nd hand cigarette smoke Contains a compound that jumpstarts the livers production of cleansing enzymes Contains a compound that jumpstarts the livers production of cleansing enzymes High in Calcium, Vitamin K, Vitamin A, Vitamin C, Manganese High in Calcium, Vitamin K, Vitamin A, Vitamin C, Manganese

Top 13 Detox Foods LEMONS Super liver detoxifiers Super liver detoxifiers Super high in Vitamin C, a potent antioxidant and precursor to Glutathione (which helps to eliminate environmental chemicals from body) 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) Alkalinizing: Lemons help restore the alkaline-acid balance of the body (body pH) Add ¼ lemon to a glass of water in the AM Add ¼ lemon to a glass of water in the AM alkalizes the body and aids digestion alkalizes the body and aids digestion

Top 13 Detox Foods PARSLEY Rich source of Vitamin C, Chlorophyll, Beta-Carotene, Vitamin K, and Folate (all necessary detoxifiers) 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 Raises Glutathione levels to help block carcinogens and detoxify chemicals Volatile oil: Eugenol Volatile oil: Eugenol strong Anti-inflammatory agent strong Anti-inflammatory agent Strong Anti-arthritic Strong Anti-arthritic Rich in B vitamins for heart health Rich in B vitamins for heart health

Top 13 Detox Foods SEAWEED Binds to radioactive waste (from medical tests and food grown in contaminated soil), so waste can be removed 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 Can bind to heavy metals so they can be eliminated Rich source of Iodine which is essential for thyroid hormone production and metabolism Rich source of Iodine which is essential for thyroid hormone production and metabolism Dulse, Kelp, Nori, Wakame, Agar Dulse, Kelp, Nori, Wakame, Agar Eat roasted seaweed, veggie sushi rolls, add to smoothies, or enjoy as seaweed salad Eat roasted seaweed, veggie sushi rolls, add to smoothies, or enjoy as seaweed salad

Top 13 Detox Foods WHEATGRASS Potent detoxifier Potent detoxifier Rich in chlorophyll (richest edible source), amino acids, vitamins, minerals, and enzymes Rich in chlorophyll (richest edible source), amino acids, vitamins, minerals, and enzymes High in Oxygen which helps brain and body function at optimal level High in Oxygen which helps brain and body function at optimal level Chlorophyll Chlorophyll Rebuilds bloodstream Rebuilds bloodstream Nourishes tissues Nourishes tissues Purifies the liver Purifies the liver Add wheatgrass juice to juices or smoothies, buy as frozen cubes, or as a powder 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 Juice 3 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 Salad Serves 1 2 cups organic arugula 2 Tbsp raw sunflower seeds ½ block sesame-oil sautéed tempeh, or ½ cup cooked garbanzo beans 2 tsp olive oil 2 tsp rice vinegar or red wine vinegar 1/4 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

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