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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
© KARENISCOOKING, COPYRIGHT 2012. ALL RIGHTS RESERVED. 3
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.
© KARENISCOOKING, COPYRIGHT 2012. ALL RIGHTS RESERVED. 4
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
© KARENISCOOKING, COPYRIGHT 2012. ALL RIGHTS RESERVED. 5
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.
© KARENISCOOKING, COPYRIGHT 2012. ALL RIGHTS RESERVED. 6
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
© KARENISCOOKING, COPYRIGHT 2012. ALL RIGHTS RESERVED. 7
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
© KARENISCOOKING, COPYRIGHT 2012. ALL RIGHTS RESERVED. 8
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
© KARENISCOOKING, COPYRIGHT 2012. ALL RIGHTS RESERVED. 9
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
© KARENISCOOKING, COPYRIGHT 2012. ALL RIGHTS RESERVED. 10
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.
© KARENISCOOKING, COPYRIGHT 2012. ALL RIGHTS RESERVED. 11
AVOCADO & CUCUMBER SOUP
Ingredients:
½ avocado
1 Tbsp. lemon juice
½ cup chopped cucumber, skinned and seeded
1 cup vegetable or chicken stock
sea salt & fresh ground pepper, to taste
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.
© KARENISCOOKING, COPYRIGHT 2012. ALL RIGHTS RESERVED. 12
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.
© KARENISCOOKING, COPYRIGHT 2012. ALL RIGHTS RESERVED. 13
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
sea salt & fresh ground pepper, to taste
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.
© KARENISCOOKING, COPYRIGHT 2012. ALL RIGHTS RESERVED. 14
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.
© KARENISCOOKING, COPYRIGHT 2012. ALL RIGHTS RESERVED. 15
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:
karen@kareniscooking.com or Karen@nutritiondivas.com
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:
http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_recommendations.aspx
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)
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