detoxification 2013 maev creaven nutrition...detox mantra sip. savour. sweat. stretch. soak over the...

Detoxification 2013

Maev Creaven Nutrition

www.nutritioncentre.ie page 1 Detox 2013

http://www.nutritioncentre.ie


ContentsIntroduction 4

Detox Mantra 5

The Detox Plans 6

Plan A Menu 7

Plan B Menu 8

Supplements 11

Cooking Styles 12

Prohibited Foods 13

Juice Recipes 14

MC Blender Special 14

Liver Detox 15

Gerson Juice Recipe #1 16

Gerson Recipe #2 17

Soup Recipes 17




Broth 17

Extra soup recipes found on HERE 18

Tools and Therapies 18

Sweat & Detoxification 18

Castor Oil Pack 19

Epsom Salt Bath 21

FAQs 22

Heath Warning 24




Introduction

Natural detoxification program can be a very effective means to support health and boost vitality, but whether your goal is to reduce and eliminate toxins, flush away fat, or simply to live a healthier life, its important to know the difference between what is healthy and supportive, and what is potentially harmful and counterproductive.

Remember that cleansing and detoxification are a natural cure for whatever ails you, and being healthy means making a lifelong commitment to wellness and health. Once you do that, regular cleansing and other natural detox methods are like a booster. They help keep the body in prime condition by supporting vital organs and organ systems that process and eliminate toxins, and when you slip and ‘fall off the wagon’, cleansing and detox can provide the jumpstart you need to reestablish a state of optimum health.




Detox Mantra

Sip. Savour. Sweat. Stretch. Soak

Over the weekend try and include each element from the mantra:

Sip throughout the day, quality water and juices - stay hydrated and flush out toxins.Savour your foods, keep alkaline, chew, eat slow and with mindfulness.Sweat through exercise (dance, rebound, sun salutes, short burst of cardio/resistance or sauna*).Stretch your body, unfurl your yoga mat /lay out on the carpet and enjoy some gentle yoga postures.Soak in an epsom salt bath.




The Detox Plans

Plan A - Detox program Plan B - Gentle detox for first timers

Plan A

Plan A Full Detox is a high potassium, low sodium diet where you are drinking juices constantly with lighter meals.

Supplements: milk thistle, flax oils, green powder (organic, certified) and digestive enzymes capsules.

Plan B

This plan is similiar to The Pre Cleanse. Hydration is important. Drink at least one green juice during your day. If you find yourself hungry snack on a juice or small cup of vegetable soup (especially if climate damp / cold).

Supplements: milk thistle, flax oils, green powder (organic, certified) and digestive enzymes capsules.




Plan A MenuBreakfast

Green Juice 8 oz with portion gluten free oatmeal or gluten free grains (soak overnight) with stewed apple.Or 16oz green juice onlySupplement: 1 x Digestive Enzymes and flax seed oil

Lunch

Salad : choose from rocket, spinach, peppers, broccoli, cabbage, kale (include brassicas) with dressing (olive oil, lemon and dried herbs)Home-made Vegetable Soups. For winter detoxing, choose a hot soup. Make a soup from fresh vegetables. 8 oz. apple-carrot juice Supplement: 1 x Digestive Enzymes

Dinner

Same as lunch Vary meals by using different vegetables. Include a green saladNo potatoes, no sweet potatoes. Use all above group vegetables. Include Green JuiceSupplement: 1 x Digestive Enzymes


http://www.nutritioncentre.ie/en/index.php/recipes/vegetable-soup/




Plan B MenuBreakfast

1. Home made Gluten Free Muesli (45g), using a combination of millet flakes, rice flakes, rolled oats, Muesli is more easily digested if it has been soaked for at least 2 hours before eating. Soak in a water. Add some grated apple before serving. Or recipe here (without the figs, nuts etc!)Note: grain based

2. Millet, Buckwheat or Quinoa Flakes Porridge (made with water), served with plain natural full fat yoghurt. Add small portion of stewed apples. Note: grain based

3. Eggs x 2 (poached, scrambled in water, omelette) with some green vegetables etc. Note: Paleo Plan.

4. Vegetable Juice (organic): 3 carrot, 1/2 apple, 1/2 courgette, OR green juice combo (celery, parsley, spinach , apple) - be prepared with a mid morning snack, as you could get hungry if you’re only juicing for breakfast. Note: super alkaline, high potassium.

Supplement: green powder - chlorella or wheatgrass, barley grass etc, flax seed oil.


http://www.nutritioncentre.ie/en/index.php/recipes/spiced-apple-buckwheat-and-oat-porridge-with-yogurt/

http://www.nutritioncentre.ie/en/index.php/recipes/spiced-apple-buckwheat-and-oat-porridge-with-yogurt/



Lunch1. Home-made Vegetable Soups. For winter detoxing, choose a hot soup. Make a soup from fresh vegetables. Optional: add either lentils or beans for their protein, fibre and also great to thicken soup. If you have gut fermentation issues avoid legumes!

2. Sweet potato with green salad add protein: beans /or fish (add one potato over weekend - especially if hungry!)

Tip: Chew slowly and enjoy. Add a vegetable juice if hungryTry and avoid / reduce nuts and seeds (whole, milled, tahini etc) Supplement: 1 x Digestive Enzymes

Dinner1. Vegetable Stir Fry. Use a combination of some of the following vegetables. Onion, garlic, peppers (any colour), courgettes,

broccoli, cabbage, kale, shiitake mushrooms, fennel, carrots, parsnip, celery. Stir fry in water or coconut butter. Other additions include: fresh herbs to garnish. Stir fries may be served with a variety of grains e.g. brown basmati rice, quinoa, millet. Keep portion of grain to one cup (or avoid!). Add portion of fresh fish if desired.

2. Soup : Carrot and Spinach Bisque. recipe here or Herb Chard / Spinach Soup (Ottolenghi recipe)Supplement: 1 x Digestive Enzymes

Include Vegetable Juice (organic): 3 carrot, 1/2 apple, 1/2 courgette, OR green juice combo (celery, parsley, spinach , apple) - be prepared for a mid morning snack, as you could get hungry if you’re only juicing for breakfast ! Note: super alkaline!




http://www.nutritioncentre.ie/en/index.php/recipes/spinach-and-carrot-bisque/

http://www.nutritioncentre.ie/en/index.php/recipes/spinach-and-carrot-bisque/

http://www.nutritioncentre.ie/en/index.php/recipes/herb-chard-and-feta-soup/

http://www.nutritioncentre.ie/en/index.php/recipes/herb-chard-and-feta-soup/



Snacks (only if hungry)

• Raw vegetable sticks e.g. carrots, celery optional: add hummus (lentil)• Home made nori filled with veggie goodness - carrot , cucumber, scallion, (whatever you have in fridge!)• Green juice : if you do not have access to juicer , munch on an apple / pear ! There are a few cafes in Galway that are

selling juice, make sure its made up on the spot and no cartons, sugars etc added.

Tip: Avoid temptation of snacking, is it really hunger or moreso a quick fix to suppress an emotion, feed boredom or habit. Gentle exercise is a must, fresh air, deep breathing, epsom salts baths , castor oil packs, early nights are all part of detoxification.




SupplementsThe following detox supplements and products are recommended by Maev Creaven as part of a personal detoxification program. Always choose products that are made with high-quality natural ingredients free of unnecessary binders or fillers that may interfere with the body’s natural detoxification processes.

• Liver Support Milk Thistle. Supports healthy detoxification and cleansing of the liver.• Organic High Fibre Supplement. Fibre helps to absorb and eliminate toxins from the body; promotes healthy bowel

elimination; organically grown fibre ensures that no pesticides or chemicals were used that may inhibit healthy detoxification function. Helpful for a sluggish bowel or reduced fibre intake.

• Omega 3 Fish or Flax Seed Oil Supplement. Oils help lubricate the bowel to ensure healthy elimination.• Probiotic Supplement. Promotes a healthy balance of intestinal bacteria; helps crowd out harmful bacteria in the

digestive tract.• Digestive Enzyme Supplement. Supports healthy digestive function by helping to break down foods and assist with

nutrient absorption.• Liquid Greens Supplement. Supports cleansing by providing the body with beneficial nutrients. Chlorella binds heavy

metals and other toxins in the bowel assisting in detoxification.

Read labels for warnings / contraindications with your medications.




Cooking Styles

Cooking at low heat for a long period of time is recommended. Foods prepared this way are more easily digested as the fibres have time to break down, and therefore more nutritious.

Brown rice and lentils are part of the Pre Cleanse and Plan B Detox (gentle Detox). For maximum digestibility and nutrient value, all seeds (includes all cereal grains and legumes) should be soaked for 12 hours, rinsed and drained, and then allowed to rest with a damp cloth covering, for 12 hours. The soaking inactivates the phytates which would normally bind and inhibit absorption of minerals ( calcium, iron and zinc); while the “resting” phase allows the inactivation of enzymes in the seed which would normally inhibit their digestion. Blanching and dehydrated nuts and seeds also deactivates the phytates (e.g. blanched almond flour (bread / crackers). I am fully aware that this is not always an option but felt it needed to be highlighted.

In order for a stronger detoxification it is ideal to reduce certain fats and oils (except small amounts coconut oil, or flaxseed oil ) It is possible to fry oil in a little water, keep agitating so that they do not stick. Keep adding small amounts of water to build up a sweat. At intervals cover, and let them sweat. As soon as the plant cells burst, sugars are released and the vegetables can gently cook in their own juices.




Prohibited Foods (same as Pre Cleanse)• All foods refined or preserved in any way

• No sulphured dried fruit• No Meats. Permitted proteins on Plan B: fresh fish and eggs .

• No fats or oils, other than coconut, olive or flaxseed oil. No butter, cheese or other dairy products (natural yoghurt OK). Reduce / avoid nuts, seeds or nut butters. Avoid if showing signs of gut fermentation (tahini);

• Herbs – basil, oregano, chilli and other hot spices such as pepper, paprika;• No salt

• No grains or flours other than limited amounts oats / quinoa / millet ; * (its only a week)• No soy products.

• No beverages other than distilled water (if desired) or peppermint or chamomile tea;• No water other than distilled or reverse osmosis;

• No sugar.




Juice Recipes

This is a very simple, cleansing, easy to drink, easy to digest smoothie and especially good for beginners who are not used to the darker, more bitter greens. For a lighter, lower calorie juice make it without the avocado.

MC Blender SpecialFresh coriander or parsley (about 1/2 bunch1/2 lemon without the skin1/2 avocado1/3 cucumber / courgette cut in 2 inch pieces (skin on)2 celery sticks2 pieces romaine lettuce1 inch ginger8-12 ounces filtered water. Amount of water will vary depending upon your personal taste and consistency preferences.1/2 cup ice.

Place all the ingredients in the blender, denser items like the lemon, cucumber and ginger first. Blend on high for approx. 45 seconds or to desired consistency.




Liver DetoxIf you are new to juicing, try this light and delicious way to ease into green juices.

This light and refreshing green juice is a great way to support your liver! Cabbage contains sulfur based compounds and other phytonutrients that can promote natural detoxification in the liver. Ginger has phytonutrients that can reduce nausea, improve digestion and boost immunity. Eating soluble fiber rich pears can help lower risk for certain types of cancers like colon cancer.

Ingredients:1 large wedge green cabbage2 small pears1 bunch romaine leaves1” ginger root

Directions:1.) Wash & Cut cabbage and core pears to fit into juicer.3.) Juice and pour over ice.




Gerson Juice Recipe #1

Escarole 1-2 leavesLettuce 3-4 leaves (use iceberg if no others are available)Swiss (Green) Chard 1-3 leaves, depending on sizeRed Chard same as aboveEndive 1-2 leavesRed Leaf Lettuce 3-4 leavesGreen Leaf Lettuce 3-4 leavesRed Cabbage 2-3 leavesRomaine 2-3 leavesBeet Tops (young inner leaves) 2-3 leavesGreen Pepper 1/2 medium sizedWatercress 1-2 sprigsOne medium apple (see above for types of apples to use).

Juice




Gerson Recipe #23 Carrot1 Apple1/2 LemonBlend / Juice.Note: Use whatever is available, but let your choices be dictated more by what is actually available than your like or dislike of a particular ingredient. It is noteworthy that the darker, stronger-flavored items such as chard and red cabbage are richer in chlorophyll and other nutrients than the lighter, less flavorful vegetables. Also, please do not use any greens or ingredients other than the ones listed. Do not substitute other items. Obtain as many of the following as possible. The suggested quantities assume about half of the listed items will be available at any given time. Adjust accordingly.

Soup RecipesBrothTo increase the level of organic minerals consumed during your detox, you can make a mineral-rich broth to consumeevery day. In summer it can be taken chilled and in other seasons, warm.Use the following vegetables: Celery, potatoes, carrots, green cabbage, onions, garlic.

Cut the vegetables into large chunks, simmer in filtered water for approx. 40 minutes, adding herbs or mild spices (e.g. cayenne pepper), but NO SALT. Strain off the liquid and drink!




Extra soup recipes found on HERE

Storage of Juices

Preparing juices in advance is never a desirable choice, but may be necessary for those who must work or who wish to get out of the house for several hours. In these cases, a glass-lined or stainless steel vacuum bottle (Thermos) may be used, but should be completely filled to avoid excess exposure of the juice to air which will prohibit air from getting in and oxidising the juice. Maintain a chilled or refrigerated environment. Store only carrot/apple juice combo. Do not store the green juice.

Tools and TherapiesSweat & DetoxificationSweating is good for you. Sweating is one of the body’s safest and most natural ways to heal and maintain good health.

Sauna detox helps you sweat the small stuff.Why? The leading principle of sauna detoxification states that the build-up of toxic substances can lead to a host of common illnesses. Ridding the body of these toxins through a natural sauna detox may help relieve symptoms, prevent future illness and increase overall health and vitality. Over the detox, try and avail of a sauna for 10-15mins (Infra Red if possible).


http://www.nutritioncentre.ie/en/index.php/recipes/

http://www.nutritioncentre.ie/en/index.php/recipes/



Castor Oil PackThe castor oil pack increases circulation to an area and stimulates the lymphatic system to carry off toxins aiding in The castor bean is known principally as a strong laxative when taken internally. A gentler use is in the form of a pack placed over the abdomen, usually with heat applied. The oil is absorbed into the lymphatic circulation to provide a soothing, cleansing, and nutritive treatment. Castor oil does not have a laxative effect when used topically. The castor oil pack has many applications, and is specific for assisting detoxification and for digestion enhancement. Other conditions that respond well include: headaches (decreases frequency), liver disorders, constipation, intestinal disorders, in cases of uterine fibroids and ovarian cysts that are non-malignant, gallbladder inflammation or stones, conditions with poor elimination, nighttime urinary frequency and inflamed joints. It is not to be used during pregnancy, over bleeding areas, or during menstruation.

Supplies Needed:

• Castor oil

• Plastic wrap or sheet of plastic, wool or cotton flannel (cut large enough to cover entire treatment area when folded into thirds)

• Hot water bottle

• Old bath towel

• Old t-shirt

Directions:




1. Fold flannel three sheets thick so it is still large enough to fit over your entire upper abdomen and liver.

2. Use the oil at room temperature.

3. Soak flannel with the oil so that it is completely saturated.

4. Lie (or recline) on your back, with your feet elevated (use of a pillow under your knees and feet works well), placing flannel pack directly onto your abdomen, cover with a small sheet of plastic and place a hot water bottle on top of the plastic.

5. Cover everything with an old towel to insulate the heat. Take caution not to get the oil on the whatever you are laying on, as it can stain. If necessary, cover that surface with something to protect it.

6. Leave pack on for 45 to 60 minutes. This is an excellent time to practice visualization, meditation or relaxation breathing. (This involves placing one hand on your diaphragm and the other on your lower abdomen. As you breathe in, allow your lower abdomen to fill first, eventually filling your whole lung, but DON'T STRAIN. With each breath out practice relaxing your jaw and shoulders. As you practice more, relax all muscles in your body). Alternatively you may just go to sleep. Some people will wear the pack all night using an ace bandage to hold it in place.

7. After finishing, to remove the oil from your skin wash with a solution of 2 tablespoons of baking soda to 1 quart water, or just soap and water. If used in the middle of the night, you can just wipe with an old towel. Be sure to use the same towel, and wash that towel by itself, as the castor oil can make other clothes smell if washed together.

8. Store the pack in a large zip-lock bag, or plastic container, leaving it by your bed. Reuse the pack several times, adding more oil as needed to keep the pack saturated. Replace the pack after it begins to change color.




9. For maximum effectiveness, it is necessary to apply the pack as often as possible. Try for at least four consecutive days per week for one month. Patients who use the pack daily will receive the most beneficial effects.

Epsom Salt Bath These salts have many benefits including the elimination of toxins from the body.The sulfates in Epsom salt help flush toxins and heavy metals from the cells, easing muscle pain and helping the body to eliminate harmful substances. Your skin is a highly porous membrane and adding the right minerals to your bathwater triggers a process called reverse osmosis, which actually pulls salt out of your body, and harmful toxins along with it. For a detoxifying bath, at least once weekly add two cups of our salts to the water in a bathtub and soak for 10 minutes.




FAQsWhat is gut fermentation?

In brief, some there are yeast, bacteria etc existing in the upper gut, meaning that foods are fermenting there instead of being digested. When foods ferment they produce all sorts of unwanted products/ toxins. Carbohydrates have the potential to be fermented in the upper gut with problems arising as digestive issues (bloating, gas, sleep issues, fatigue, IBS)

This exact detoxification program may not be suitable for someone with gut fermentation issues, the Paleolithic Plan would be my recommended protocol. Paleo is based on protein, fat and vegetable fibre (i.e. no root veg., grains), it avoids the common allergens and is as free from chemicals

What grains are gluten free? Gluten is a protein found in certain types of grain -- wheat, rye, barley -- that can cause an autoimmune reaction in in the small intestine, resulting in symptoms ranging from stomach pain to nutrient malabsorption. The most common gluten free grains are: amaranth, buckwheat, millet, quinoa and rice. DUring detoxification i recommend going gluten free and if there are presenting gut fermentation issues recommend avoid all grains

Are oats gluten free?Oats are gluten free. yet that being said, oats are usually processed in food facilities that also contain wheat products so the chance of cross contamination is high.




What does the Detox Plan diet consist of?The Plan A detox is entirely organic and vegetarian. The diet is naturally high in vitamins, minerals, enzymes, micro-nutrients, and extremely low in sodium, fats, and proteins. Plan B is basically the same but with added proteins of pulses (lentil, chickpea - all must be soaked!) and some fish if desired.

Why is soy not included?Even though soy is high in protein, for Plan A (Gerson style) detox, protein consumption is reduced to a minimum. Beans and legumes are not allowed as a source of protein, and only on a limited basis in certain cases. In addition to this, dietary use of soy is very controversial. It does contain enzyme inhibitors which may cause interference with proper digestion and phytates which can interfere with absorption of minerals. Soy also contains phytoestrogens which may not be appropriate for many people.

Why is flax seed oil the only oil allowed, and why can’t the seeds be eaten?Flax seed oil is an omega 3 fatty acid containing linolenic and linoleic acids that inhibit the production of pro-inflammatory cytokines and lipid mediators and thus reduces inflammatory responses in the body. It attracts oxygen at the cell membrane assisting in transport of oxygen into the cell. It also helps carry vitamin A through the blood stream. Seeds, including flax seeds, have an important substance in them called an enzyme inhibitor that keeps them dormant until they are in the right environment to sprout. This enzyme inhibitor can also inhibit human digestive enzymes and interfere with good digestion.

What is Milk Thistle?Often used to strengthen the liver, Milk Thistle protects this organ by enhancing the ability to break down dietary fats. Taking a tincture of good quality Milk Thistle may lead to other benefits such as increased energy and improved skn. This complex




contains globe artichoke, milk thistle, peppermint and dandelion. These may help with liver cell protection, stimulate bile production and reduce cholesterol. Milk Thistle is a popular for detoxification purposes.

Contraindications - Milk ThistleDespite widespread usage of milk thistle, case reports of clinically important drug interactions are lacking. Exercise caution when using milk thistle at higher dosages or with drugs

Heath WarningStrict detoxing is not for everyone:

• Diabetics / Poly-pharmacy patients

• Cardiovascular patients

• Pregnant or Breast FeedingYet, supervised detoxing is highly recommended for heavy metals, chronic disease (cancer, diabetes).




Wishing you all a wonderful and tasty detox !

Yours in health,

Maev Creaven

tel +353 91 445 [email protected]

www.facebook.com/maevcreavennutrition


mailto:[email protected]

mailto:[email protected]

http://www.facebook.com/maevcreavennutrition

http://www.facebook.com/maevcreavennutrition



detoxification 2013 maev creaven nutrition...detox mantra sip. savour. sweat. stretch. soak over the...

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