Detoxification Tips
Should I choose organic produce?
Organic is preferred, but not mandatory. When possible, choose the organic variety of the following fruits and vegetables:
- Celery
- Apples
- Peaches
- Blueberries
- Strawberries
- Nectarines
- Bell Peppers
- Spinach
- Cherries
- Kale/Collard Greens
- Potatoes
- Grapes (Imported)
If organic varieties are not available, the following fresh fruits and vegetables consistently have the lowest levels of pesticides and are the safest choices for conventionally grown produce:
- Onions
- Avocado
- Sweet Corn
- Pineapple
- Mangos
- Sweet Peas
- Asparagus
- Kiwi
- Cabbage
- Eggplant
- Watermelon
- Grapefruit
- Sweet Potato
- Honeydew Melon
Eliminate
- Sugar in all forms, including sucrose, fructose, high fructose corn syrup. Natural low-impact sweeteners such as stevia & polyols (e.g., xylitol & erythritol) are allowed.
- Artificial sweeteners (sucralose, maltodextrin, saccharin, aspartame, sweet ‘n’ low, splenda, equal).
- Gluten-containing grains: avoid foods which contain wheat, oats, rye, spelt, kamut, bulgur, couscous, and barley. This includes pastas, bread, crackers, cereals, and other products made from these grains. Gluten-free whole grains such as brown rice, wild rice, millet, quinoa, amaranth, and buckwheat are allowable during the detox period.
- Dairy products including milk, cheese, yogurt, and ice cream.
- All alcohol and caffeine-containing beverages including coffee, tea and soda.
- Soy protein, including tofu and tempeh
- Desserts (chocolate, candy, cakes, cookies)
- Fried foods, hydrogenated oils, margarine
- Peanuts/peanut butter (high allergen legumes)
IMPORTANT:
Drink ½ oz. per pound of body weight of purified water each and every day.
Healthy Food and Snack Options
Optimal Protein Choices:
- Organic/hormone-free chicken
- Turkey
- Lamb
- Grass-fed Beef
- Cold water fish (salmon, cod, sardines, pacific flounder/sole, butterfish, and trout – choose wild ocean fish over farm raised fish)
- Organic Eggs
- Organic Legumes (acceptable as a vegetarian protein)
Optimal Fat Choices:
- Flaxseed
- Walnut oils
- Extra Virgin Olive Oil
- Hempseed Oil
- Avocado
- Raw, sprouted, or dry roasted nuts and seeds
- Organic cultured butter
- Ghee
- Coconut oil for higher heat cooking
Low Glycemic Index Fruit Choices:
Berries (blueberries, raspberries/strawberries)
Moderate Glycemic Index Fruit Choices (Fresh or Frozen):
- Cherries
- Pears
- Apricots
- Melons
- Plums
- Oranges
- Peaches
- Grapefruit
- Apples
- Prunes
- Kiwi
- Nectarines
- Tangerine
Beverages:
- Herbal Teas
- Naturally Decaffeinated Green Tea
- Spring Water
- Vegetable Juices
- Coconut Water
Vegetable Choices:
You can eat an unlimited amount of vegetables from the list below:
- Salad greens
- Cruciferous veggies
- Carrots
- Cucumbers
- Sweet Peppers
- Raw Sauerkraut
Limit starchy veggies such as potatoes.
Condiments:
- Lemons
- Lime
- Cayenne Pepper
- Sea Salt
- Garlic
- Fresh Herbs and Spices
- Flax/Olive Oil and raw apple cider vinegar for dressings
Misc. Snack Choices:
- Nuts (raw are best)
- Hummus
- Raw or Steamed Vegetables
- Low Glycemic Fruit
- Almond Butter with Apple Slices
Sample Detox Menus
SAMPLE BREAKFAST MENUS
- 2-3 hard boiled eggs with ½ grapefruit
- 2/3 cup hot quinoa cereal or gluten free steel cut oats, 1 scoop protein powder (about 8 to 10 grams), ½ cup berries, and a small handful of walnuts or pecans.
- Sulfur Detox Scramble: 2-3 eggs scrambled with onion and/or garlic and/or broccoli
- Add leftover salmon from night before to sautéed veggies, stir to heat up, add condiments/spices
- 2 to 3 poached eggs over a bed of fresh spinach and sliced tomato
- 2 to 3 slices turkey bacon with leftover veggies from night before or sliced tomato and avocado.
SAMPLE LUNCH AND DINNER MENUS
Option One:
- Green salad with sprouts, extra virgin olive oil, basil & squeezed lemon or lime
- Baked cod topped with avocado salsa: Chop: 1 avocado, 1 tomato, ½ cup red onion, add ½ cup capers (drained), ¼ cup fresh cilantro, ½ tsp. cumin, 1/8 tsp. cayenne and 2 tablespoons lime juice.
Option Two:
- 1 Cup Black Bean Soup
- Chopped cabbage with chicken and apple cider vinegar (can use leftover grilled chicken).
Option Three:
- Organic Vegetable broth
- Shrimp and vegetables: Sauté fresh tail-on shrimp and chopped garlic in a pan with coconut oil, over moderate heat. Roughly chop 5-10 different vegetables and lightly stir-fry with freshly grated ginger and ½ cup cooked buckwheat noodles, lightly drizzle sesame oil.
Option Four:
- Baby greens salad with extra virgin olive oil & squeezed lemon or lime.
- Grilled buffalo burger on a baked or grilled portabella mushroom.
- Mixed roasted vegetables: Roast combination of cauliflower, broccoli, Brussels sprouts.
Option Five:
- Beet greens with extra virgin olive oil & squeezed lemon or lime.
- Wild salmon steamed or grilled.
- Steamed beets (steam 20-30 minutes or until soft, then peel off skin).
Option Six:
- Mixed greens salad with extra virgin olive oil or lemon flavored flax seed oil.
- Broiled chicken with peppers: Roughly chop: green, yellow & red peppers, onion and mushrooms; toss lightly with extra virgin olive oil & chopped garlic.
- ½ cup wild brown rice.
Option Seven:
- Steamed veggies (cauliflower, broccoli, carrots). Drizzle with olive oil and lemon after steamed.
- Baked cod topped with tomato pesto.
Option Eight:
- Roasted green beans
- Grilled turkey breast with sage
- ½ baked sweet potato
Option Nine:
- Baked sole with lemon
- ½ cup baked acorn or butternut squash
- Steamed green & yellow beans, topped with flax oil
Option Ten:
- Steamed Kale
- Grilled chicken with garlic pesto: Mince 2 cloves of garlic and add to 1/8 cup extra virgin olive oil with some finely chopped fresh basil or ½ tsp of dried basil. Spread garlic-basil mixture on chicken breasts and allow to marinate while preparing the rest of dinner. Grill.
Option Eleven:
- 1 cup hearty vegetable soup
- Grilled Salmon
- Steamed artichoke with lemon
Option Twelve:
- 3 to 4 oz/ chicken salad (made with olive oil instead of mayonnaise) wrapped in large lettuce leaf. Feel free to add grated carrots, avocado, or other veggie of your choice.
Option Thirteen:
- Large mixed green salad with veggies of your choice, 3 to 4 oz. grilled chicken or fish, topped with extra virgin olive oil, lemon, and herbs of choice.
KID-FRIENDLY MENU IDEAS
- Brown ground turkey, sauté veggies, add tomato sauce and heat through, serve with spaghetti squash or quinoa spaghetti noodles.
- Mashed sweet potato or parsnips with or without olive oil and cut up chicken.
- Grilled chicken or fish and cut up mango in small corn tortillas. (May add chopped onion, tomato, and cilantro if tolerated.)
HEALTHY SNACK OPTIONS
- 1 piece of fruit and 10 to 12 almonds, walnuts and pecans.
- Cut up carrots or bell pepper with 1 to 2 TB hummus
- Apple slices or celery sticks with 1 TB almond butter
- Turkey Roll up: Chop up tomato, cucumber, and ¼ avocado, grate a carrot, and add to the middle of a slice of nitrate free turkey. Roll the turkey around the ingredients and you have a turkey roll up. Variation: add salsa or hummus.
Living a Detox Lifestyle:
Detoxification is a continuous physiologic process that your body depends on for survival. There are complex cellular detoxification mechanisms that are constantly at work for you all day, every day. Natural and synthetic chemicals are processed by this complex system of cells, organs, and organ systems to keep you healthy in the face of a virtually constant barrage of toxic material. This program is an excellent tool to improve your detoxification in the short term. The following suggestions will help you keep your body’s toxic burden low and your detox mechanisms working for the long haul.
Notes on Plastic
Never heat food in plastic, as this process releases harmful chemicals that can seep into your food. Use glass or ceramic instead.
Skin Brushing
To aid in lymphatic drainage, use a dry, natural fiber shower brush or loofah to massage your entire body before you shower or bathe. Start at the toes, and gently scrub, using circular motions toward your heart.
Clean Water
Public tap water is often contaminated. Drink and cook with only pure, filtered water and consider adding a filter to your shower.
Microwave Ovens
Although the convenience of microwaves is indisputable, this method of heating can disrupt chemical linkages in otherwise healthy foods and can decrease their nutritional value. Heat on a stovetop or in an oven whenever possible and use a cast iron pan. Avoid Teflon and synthetic non-stock coatings.
Exercise
One of the best ways to increase your metabolic activity is to simply use your body. Daily exercise has innumerable benefits including building lean muscle mass, which helps you burn more calories at rest. Sweating also releases toxins.
(These tips were brought to you by Designs for Health Detoxification Program Guidebook)