5 super detox foods super easy detox recipes super detox...

5

Super Detox Foods

Super Easy Detox Recipes

Super Detox Tips

Good Tips & Delish Recipes for Natural Detoxification

by

Karen Diggs

Certified Nutrition Consultant & Therapeutic Chef

www.kareniscooking.com

© KARENISCOOKING, COPYRIGHT 2012. ALL RIGHTS RESERVED. 2

Table of Contents

WHY DETOX? _______________________________________________________________________________________________ 4

DETOX AND HEALTH ______________________________________________________________________________________ 4

HOW THE BODY DETOXIFIES ____________________________________________________________________________ 5

DETOXIFICATION VS. FASTING __________________________________________________________________________ 6

WHAT TO ENJOY ___________________________________________________________________________________________ 7

WHAT TO AVOID ___________________________________________________________________________________________ 8

5 SUPER DETOX TIPS ______________________________________________________________________________________ 8

WAYS TO DE-STRESS ______________________________________________________________________________________ 9

5 SUPER DETOX RECIPES ________________________________________________________________________________ 10

ARTICHOKE & CHICKEN SALAD ________________________________________________________________ 10

AVOCADO & CUCUMBER SOUP _________________________________________________________________ 11

ROASTED BEETS WITH GARLIC ________________________________________________________________ 12

CABBAGE & SHIITAKE MEDLEY ________________________________________________________________ 13

STRAWBERRY LOLLICUBES ____________________________________________________________________ 14

RESOURCES & RECOMMENDED READING _____________________________________________________________ 15

REFERENCES _______________________________________________________________________________________________ 15


Thank you for downloading this concise eBook!

Please note that this is not a comprehensive guide on detoxification. It is intended to

provide you with some basic points on the importance of cleansing or detoxification.

Contained within these pages are some useful information, delicious recipes with enticing

photos, plus a few excellent tips. Should you desire more in depth knowledge on

detoxification or to participate in a guided detox program, there are resources located on

the last page.

Your Ally in Health and Delicious Cooking,

Karen

All contents are intended for educational purposes only and not intended to cure any health

conditions.


WHY DETOX?

Because you want to prevent TTO. It stands for Total Toxic Overload. It is what can happen

when your body is overburdened with more toxins then it can filter out. When too many toxic

chemicals accumulate in your body, they will lodge in vital organs and fat tissues, creating

blockages to your internal environment.

We are no longer in the Garden of Eden. Living in these modern times means that our bodies are

constantly being challenged to deal with the excessive onslaught of ever increasing pollutants

from the air, water, food supply and consumer products.

Overtime, the conglomeration of toxic chemicals will weaken our physical and mental wellbeing,

leaving us susceptible to stress and disease.

Here’s just an extremely short list of toxins from each category mentioned above:

Air ~ carbon monoxide & dioxide, sulfur oxide, lead, cadmium, radioactive pollutants

Water ~ arsenic, lead, herbicides & pesticides, disinfectant byproducts, nitrate

Food ~ artificial colorings, MSG, rancid or hydrogenated fats

Consumer products ~ mercury, formaldehyde, lead acetate, petroleum distillates

(If you want to see the long list of contaminates, visit the excellent website from

The Environmental Working Group www.ewg.org )

On top of that, our bodies also produce internal toxins from biochemical processes, and from the

accumulation of negative emotional memories. As there is a profound connection between the

body and the mind, it is important to decrease the physical body burden of toxins as well as the

emotional toxins by healthy changes in diet and lifestyle choices.

DETOX AND HEALTH

On a physical level, TTO can lead to oxidative stress, which then can threaten our health by

damaging our DNA. Damaged DNA is the catalyst for cancer and birth defects.

Here are some symptoms associated with TTO:

Headaches

Fatigue

Joint pains

Insomnia

Mood swings

Weakened immunity (frequent colds/flus)

Chronic digestive issues

Brain fog

Excessive weight gain

Hormonal imbalance

http://www.ewg.org/


When these symptoms are left untreated, a gamut of diseases may manifest.

Heart disease

hypertension

Chronic fatigue

Allergies

Asthma

Kidney disease

Obesity

Mental illness

Skin conditions

HOW THE BODY DETOXIFIES

Our bodies are amazingly adapt at keeping toxins in check through various channels, including

sweating , tears, lymph nodes, throat, nose, lungs, kidneys, gallbladder, the digestive systems,

and the liver. Although we have a very sophisticated system for detox, the entire system can

suffer from TTO (total toxic overload). When one channel of detoxification becomes congested,

it will start a cascade of negative effects on your other detoxification pathways.

The liver is, without a doubt, the most important detoxification system in your body. It achieves

detoxification by transforming toxins into harmless molecules that are eliminated through the

feces. Toxins that are not gotten rid of in this manner will go through the liver’s amazing Phase I

& II process, whereby they are eliminated through the urine.

Phase I ~ Enzymes change toxins into what are known as intermediate

compounds. Some of these compounds may be more harmful than the original

one, so they must be neutralized before travelling through your body to make

an exit.

Phase II ~ Enzymes convert the intermediate compounds from Phase I and

render them harmless, so that they can be safely excreted.


DETOXIFICATION vs. FASTING

Fasting has been used for centuries by many different peoples and faiths (e.g. Lent, Ramadan,

and Yom Kippur). Periods of abstinence from food can be a very rewarding spiritual and healing

experience. Fasting can also be used as a form of detoxification, however; there are many safety

factors to consider. The guidelines for fasting are beyond the context of this book. Should you

choose to fast, it is recommended that you should always do so under the care of a healthcare

professional.

Here are a few points to consider regarding fasting:

Many toxins are fat-soluble and are actually stored in your fat cells. Examples include heavy

metals such as mercury, pesticides, PCBs, and dioxins.

When you abstain from food (fasting), your body needs to meet its energy requirements by

burning fat. Although this may sound good for those of your wanting to lose weight, know that

when the fat cells burn, they also release stored toxins.

When fasting, you aren’t getting the nutrients you need to keep your detoxification system

working optimally.

If your detox system, especially your liver falters, toxins circulating in your bloodstream can

damage body tissues, especially in the brain and nervous system.

“Your liver needs a steady supply of proteins, vitamins, and minerals to produce substances that

make detox happen, such as enzymes and bile. Without raw materials, liver cells simply shut

down. A fast can cause blood sugar levels to plummet, so people with diabetes are at risk of

lapsing into a coma.”, Dr. Michael Murray

It may surprise you, but protein is actually necessary for a healthy, holistic detox. Protein breaks

down to amino acids after digestion, and your liver requires amino acids to do its many critical

tasks. The primary one being the filtration of toxins from your body.

The following list and chart provides good food choices and resources, not only during a detox,

but for a healthy diet as well. Organically grown, local produce and meats are optimal as

conventional farmed products are contaminated with pesticides, herbicides and other toxins.

To source local, sustainably produced foods, go to:

www.eatwellguide.org

To find out more about why grass fed animals are better for us and the environment:

www.eatwild.com

To learn more about the organic food movement and to participate, visit the

Organic Consumers Association:

www.oca.org

While seafood is a wonderful source of protein, sustainability and toxins are concerns.

For a purchasing guide or to download an app, go to:

http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_recommendations.aspx

http://www.eatwellguide.org/

http://www.eatwild.com/

http://www.oca.org/



To check for the content of mercury for different types of fish:

www.gotmercury.org

I encourage you to visit your local farmers’ market to get the freshest produce and to connect

with local growers and your community.

WHAT to ENJOY

Proteins Vegetables Fruits Grains /Starches Beverages

Organic poultry:

(chicken, turkey,

duck, quail)

Organic Eggs

Grass fed Beef

Grass fed Lamb

Sustainably

sourced seafood:

Wild salmon

Halibut

Sardines

Scallops

Shrimp

Striped Bass

Beans & Lentils

Dark Leafy

Greens:

Collard

Kale

Chard

Cruciferous:

Broccoli

Brussels Sprouts

Cabbage

Cauliflower

Salad Greens:

Arugula

Dandelion

Watercress

Romaine

Radicchio

Root vegetables:

Beets

Celery Root

Sweet Potatoes

Kohlrabi

Others:

Artichokes

Celery

Cucumber

Squashes

Apples

Pears

Berries

Citrus

Peaches

Nectarines

*While on

a detox,

stay away

from high

sugar fruits

such as

bananas,

grapes,

mangoes,

and

pineapples.

Amaranth

Buckwheat 100%

Brown Rice

Millet

Quinoa

Wild Rice

Coconut oil

Palm oil

Organic butter or

Ghee

Extra virgin olive

oil

Sesame oil

Herbal Teas

Freshly

pressed

vegetables

juices

Unsweetened

non-dairy

milks:

Almond

Hemp

Rice

Coconut milk

Filtered

water

Green Teas

In addition to wholesome protein, vegetables, and fats; don’t forget to add herbs and spices to

your cooking. They not only enhanced flavor, but also contain wonderful antioxidants and

nutrients.

Good Fats

http://www.gotmercury.org/


WHAT to AVOID

Gluten (This includes wheat, barley, rye; along with oats that may be cross-contaminated

during processing.)

Processed and artificial sugars (white & brown sugar, Aspartame, Sweet-n-Low,

high fructose corn syrup)

Soy products: soy milk, tofu, soy protein isolates (this is often found in protein bars, so

read the label carefully); soy burgers & other “meats”

Alcohol

Coffee

Dairy

As you can see, there are plenty of delicious, wholesome foods to delight in while giving your

body a needed respite from the toxic burden and to facilitate gentle, effective detoxification at

the same time.

________________________________________________________________________

There are many ways to enjoy a detox. While it is certainly nice to take off a few weeks to a

secluded hideaway to do a cleanse, not many of us can afford that luxury. Don’t be deterred or

use that as an excuse to push off doing a cleanse. Start where you are and make it doable and fun.

Whichever detox regime you choose, please keep the points we discussed in mind so that you

can reap the true benefits of detoxing on a cellular level, and not simply re-circulate toxins.

5 SUPER DETOX TIPS

Include supportive herbs and spices for your liver and kidneys. While there

are many wonderful plants to choose from, here are my top three favorites.

They are also easy to find. You can enjoy them in cooking, infuse them and

drink as teas, or get prepared herbal tinctures.

Dandelion ~ fantastic for your liver, and contains other compounds that assist weight loss

and prevent diabetes.

Cilantro ~ helps to pull out mercury, and other toxins. Also anti-microbial.

Turmeric ~ helps to purify the blood, calm inflammation, and is anti-carcinogenic.

De-Stress! It is widely known that stress is the leading cause of many

chronic diseases, unwanted weight gain, low cognitive function, and

negative moods. Stress can also push you into TTO (Total Toxic Overload).

Give your parasympathetic system a helping hand and your whole being will

feel better.

Tip #1

Use Herbs &

Spices

Tip #2

De-Stress


WAYS to DE-STRESS

Deep breathing exercises

Meditation

Yoga

Disconnect from your wireless devices at least one day a week

Get into Nature: hike in the woods, a walk on the beach, gardening

Without it, we die. However, as mentioned at the beginning of this book,

water is also one of the major sources of pollutants. So be sure that your

water supply is free from contaminants. Use quality filtering system, and

refrain from using water in plastic bottles.

Upon waking, drink 6 – 8 oz. of warm or room temperature water with fresh lemon juice.

This is very alkalinizing and helps to rev up your liver in the morning.

Opt to drink room temperature or warm water. Ice cold water is not good for digestion,

and your body needs to work harder because it needs to bring the cold water to body

temperature before absorption.

Dry skin brushing only takes a few minutes before you hop into the shower

or bath, and it is very energizing and great for your skin. Dry skin brushing

activates your lymphatic system which, along with your liver, helps your

body to get rid of toxins.

You can purchase an inexpensive natural bristle brush at most good health food stores.

Here’s a good video on how to do dry skin brushing:

http://www.youtube.com/watch?v=JoTBP_WJy9E

It is the Fountain of Youth.

Without adequate sleep, your immunity, cognitive function, weight

management, and hormonal pathways will all suffer.

Tips on good sleep hygiene:

Disengage from your computer, wireless communication devices, TV, or any other

electronic gadgets one hour prior to sleep. Such devices over stimulate your neurons

(nerve cells) making it difficult to wind down and relax.

Make you bedroom a restful environment for sleeping. Remove all electronic stuff like

your laptop, TV, electrical clocks, cell phones, etc. Why?

Because your pineal gland (located deep within your brain) produces melatonin, a

powerful hormone that is involved with detoxification, while boosting immunity.

Melatonin is produced in the dark. Artificial light and radiation blunts its production.

If you have trouble falling asleep, try an Epsom salt bath with a few drops of lavender oil.

Sleep at least 8 hours. No kidding!

Tip #3

Water

Tip #4

Dry Skin

Brushing

Tip #5

Sleep

http://www.youtube.com/watch?v=JoTBP_WJy9E


5 SUPER DETOX RECIPES

ARTICHOKE & CHICKEN SALAD

Ingredients:

1 globe artichoke, whole

1 small chicken breast or thigh, cooked

¼ cup fresh parsley, chopped

1 Tbsp. fresh dill, chopped

1 Tbsp. extra virgin olive oil

1 tsp. dijon mustard

sea salt & fresh ground pepper, to taste

Dipping sauce for the artichoke leaves: mix 2 tbsp. olive oil with one tsp. lemon juice

1) Trim off the stem, and place whole artichoke in a steamer. Steam for approx. 30 minutes or

until leaves can be pulled out without resistance.

Once the artichoke is ready, remove the leaves and set them aside. Remove any thistles from the

heart with a spoon and cut into small cubes.

2) Cut the cooked chicken piece into small cubes, or shred by hand.

3) Mix the extra virgin olive oil with the Dijon mustard and toss the chicken meat and cubed

artichoke heart in the mixture. Add in the chopped dill and parsley; then season to taste with

fresh ground pepper and sea salt.

4) Arrange the leaves as shown in the picture with the chicken salad in the center.

Artichokes contain inulin, a polysaccharide that helps to stimulate the kidneys and immune

system. Inulin works by feeding the good bacteria in the large colon while clearing harmful

bowel bateria that can negatively affect the liver’s filtration system. Other foods that contain

inulin include: burdock root, Jerusalem artichokes (aka sunchokes), chicory, onions, and garlic.


AVOCADO & CUCUMBER SOUP

Ingredients:

½ avocado

1 Tbsp. lemon juice

½ cup chopped cucumber, skinned and seeded

1 cup vegetable or chicken stock


½ cup chopped cilantro

1 tsp. extra virgin olive oil

Pumpkin seeds as garnish, optional

Simply place all the ingredients (except for the olive oil

and pumpkin seeds) in a blender and mix until smooth.

Pour into a bowl and drizzle with the olive oil and top with pumpkins if desired.

Since this soup is uncooked, it will provide you with all the nutrients and enzymes from the

avocado, cucumber, and cilantro intact for optimal absorption and digestion.

Avocados are one of the most nutritious fruits around. It contains vitamins E and K, along with

folate and B6 plus minerals such as magnesium and potassium both of which are important for

cardio vascular health. This luscious green fruit is also endowed with lutein, a carotenoid which

is critical to good vision and skin. As if that weren’t enough, avocados are superb for detox

because they provide glutathione, a powerhouse antioxidant needed by the liver to do it’s job

right. Hooray for avocados!

Cilantro helps to chelate (pull out) mercury. A heavy metal which is known to cause many

negative health issues, including neurological and cognitive impairment. Unfortuantely, our

seafood supply is tainted with mercury. If you consume seafood on a regular basis, check for

mercury exposure in relation to your weight and amount consumed at www.gotmercury.org

And of course, use cilantro liberally in your cooking.



ROASTED BEETS WITH GARLIC

Ingredients:

1 – 2 red beets, skinned and cut into 1” pieces

5 – 6 cloves of garlic, peeled

2 – 3 Tbsp. extra virgin olive oil

Sea salt & fresh ground pepper, to taste

parchment paper

Pre-heat over to 375º F. Place the cut beets and garlic on a

baking sheet lined with parchment. Drizzle the olive oil over

the mixture and season with salt & pepper. Loosely cover

with another piece of parchment and roast until the beets are

tender, about 20 minutes. (Cutting the beets into smaller

pieces will take less time to cook which helps to retain nutrients, especially the betalains.)

Serve with an organic green salad. Stored leftover beets in the fridge. Great to snack on in lieu of

candy bars and other junkie detox saboteurs.

Beets contains a special class of phytonutrient known as betalains which help to calm

inflammation, provides antioxidant properties, and assist the liver in the Phase 2 detoxification

pathway. This yummy root vegetable also contains betaine, another antioxidant that helps to

lowerl homocysteine levels. (High homocysteine is linked to risk of heart disease.) But wait,

there more! You can’t beat beets for eye health as they also contain lutein & zeaxanthin, both of

which protect the integrity of the retina thus preventing macular degeneration.


CABBAGE & SHIITAKE MEDLEY

Ingredients:

½ of a small red (purple) or green cabbage, thinly sliced

8 – 10 fresh shiitake mushrooms

½ medium onion, sliced

2 slices fresh ginger root, minced

2 Tbsp. coconut oil or ghee or sesame oil


Heat a sauté pan on medium and add in the oil of your choice. Toss in the ginger and onion slices

and cook for a minute. Add in the shiitake along with the sliced cabbage and sauté until tender. If

the mixture appears too dry, add in a little water or stock (about 2 Tbsp.) to moisten. Season with

salt & pepper to taste.

Serves: 1 - 2

Cabbages belong to the cruciferous family of vegetables known for their sulphur containing

compounds which supports liver functions. Although the three main types of cabbages (red,

green, and savoy) all have health promoting nutrients, red or purple cabbage is extreme high in

anthocyanin, a polyphenol that has been well researched for its ability to improve blood

circulation (thus helping to prevent hypertension), promote vision health, and protects the liver

from oxidative damage. It is the rich red, purple, or crimson colors in vegetables and fruits that

signal the presence of anthocyanin. Black and blueberries are notable examples.

Note: Cruciferous vegetables (cabbage, kale, Brussels sprouts, broccoli, cauliflower) contain

chemicals (goitrogens) that inhibits thyroid hormones. Cooking greatly mitigates this problem,

so enjoy this family of vegetables cooked. The only exception is sauerkraut, which is fermented

and is actually very good for health.


STRAWBERRY LOLLICUBES

Ingredients:

4 oz. strawberries, stems removed

2 Tbsp. Brown Rice Syrup, or Maple Syrup

¼ C. coconut milk

1 tsp. vanilla extract

½ tsp. stevia, green powder

Place all ingredients in a blender and puree until

smooth.

Place in ice cube trays and allow to set. About 3 hours.

Makes approx. 8 – 10 cubes.

You can use the same recipe and substitute the strawberries

with blue or blackberries. Adjust the amount of sweetener

if the fruits are very tart.

Strawberry, this beautiful, heart shaped berry is not only delightful to behold, but it is also

packed with health promoting benefits. It is extremely high in vitamin C, and also endowed with

anthocyanins and ellagitannins. Those are just fancy scientific names for two specific

phytonutrients in strawberries that are powerful antioxidants.

They protect against cellular damage, quell inflammation, have anti-cancer properties, and can

also protect against macular degeneration.

In addition, strawberries are good sources of manganese, dietary fiber, folate, vitamin B6, and

omega-3 fatty acids.

Since strawberries will not continue to ripen after being picked, choose ones that are deep red

and fragrant. Use as soon as possible after purchase. Always choose organically grown berries.


Now that you have gathered some basic information on detox and a few delicious, easy-to-

prepare recipes I hope that you will take the time to nourish yourself by doing a gentle, holistic

detox for vibrant health and well-being.

If you have any questions, please contact:

[email protected] or [email protected]

This eBook was created by:

Karen Diggs, Certified Nutrition Consultant & Therapeutic Chef

www.kareniscooking.com

To join a guided, holistic detox workshop, go to: www.nutritiondivas.com

_________________________________________________________________________________________________

RESOURCES & RECOMMENDED READING

To source local, sustainably produced foods, go to:

www.eatwellguide.org

To find out more about why grass animals are better for us and the environment:

www.eatwild.com

To learn more about the organic food movement and to participate, visit

the Organic Consumers Association:

www.oca.org

While seafood is a wonderful source of protein, sustainability and toxins are concerns.

For a purchasing guide or to download an app, go to:


To check for the content of mercury for different types of fish:

www.gotmercury.org

For information of environmental toxins, visit the excellent website from

The Environmental Working Group www.ewg.org

“Lights Out” by T.S. Wiley & Bent Formby, Ph.D.

“Nourishing Traditions” by Sally Fallon

“Digestive Wellness” by Elizabeth Lipski

REFERENCES

“Clinical Nutrition ~ A Functional Approach” Second Edition, published by

The Institute for Functional Medicine

“Total Body Tune-Up” by Dr. Michael Murray, published by Bantam Books, 2000.

www.whfoods.org (The World’s Healthiest Foods)

http://lpi.oregonstate.edu/ (Linus Pauling Institute at Oregon State University)

mailto:[email protected]

mailto:[email protected]

http://www.nutritiondivas.com/

http://www.eatwellguide.org/

http://www.eatwild.com/

http://www.oca.org/



http://www.ewg.org/

http://www.whfoods.org/

http://lpi.oregonstate.edu/

5 super detox foods super easy detox recipes super detox...

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