Detox Diet for Summer

Cleanse your system and improve energy, digestion and mental clarity

by Cathy Wong

Say the word detox and what comes to mind for most people is cigarettes, alcohol and drugs. But detoxification is also a process that occurs within our bodies on a continual basis. When we drink a cup of coffee, for example, the caffeine is transformed by the liver to a more harmless substance that can be excreted in the urine. With all the medications, refined foods, additives, alcohol, pesticides and other chemicals we are exposed to in the environment, our ability to adapt and detoxify can become overwhelmed.

The result is familiar, vague symptoms that are often overlooked until more severe illness develops. Symptoms such as frequent colds, feeling sluggish and tired, allergies, poor skin, coated tongue, bad breath, headache, and feeling ill after eating fats and other foods may indicate an impairment in the body's functional ability without any overt organ damage.

A two week nutritional diet can reduce the risk of chronic disease, but it also has immediate benefits: improved vitality and stamina, better digestion, mental clarity and focus, a feeling of calm and decreased allergic symptoms. It does not involve starvation or require eating strange foods, but emphasizes fresh, simply prepared foods that are easy on the body -- to digest, absorb and eliminate -- and minimizes toxins and allergenic foods. This diet is well-suited to warm weather, when there is an abundance of flavorful fresh produce that requires little preparation.

Is it time for a Detox?

Read through the following questions. 

No Rare Often

Do you feel tired, lethargic or sluggish? 0 1 2

Do you have difficulty concentrating or have slow or fuzzy thinking? 0 1 2

Do you feel depressed or have mood swings? 0 1 2

Do you get more than one or two colds per year? 0 1 2

Do you get post-nasal drip, congestion in your nose or sinuses?  0 1 2

Do you have bad breath, or a bitter or metallic taste in your mouth?  0 1 2

Do you have trouble sleeping or feel unrefreshed upon waking?  0 1 2

Do you have sore muscles or joints?  0 1 2

Are your nails weak or brittle?  0 1 2

Do you have dark circles under your eyes? 0 1 2

Do you have digestive disturbances such as bloating, gas, indigestion? 0 1 2

Do you have constipation or diarrhea? 0 1 2

Do you feel anxious or stressed out? 0 1 2

Are you sensitive to odors, foods or chemicals? 0 1 2

Do you have allergies? 0 1 2

Do you have eczema, dry skin, acne or skin rashes? 0 1 2

Do you gain weight easily? 0 1 2

Do you have food cravings? 0 1 2

Do you feel like you're not as healthy as other people your age? 0 1 2

These symptoms can result from many medical conditions, many of which cannot be adequately helped by a detoxification diet. If you experience any new or persistent symptoms, always consult a qualified health care practitioner.

The Detoxification Diet - The Detox Plan

This is a two week plan that supports detoxification by increasing elimination from the body, enhancing circulation to clear toxic substances, eliminating foods from the diet that require detoxification or are allergenic, and providing nutrients to support and protect the liver which is the main organ involved in detoxification.

Increasing Elimination

Elimination of stools and urine is the body's primary method of getting rid of toxic substances. Especially important during detoxification, regular bowel movements decrease the likelihood that toxins will be reabsorbed into the body.

Bentonite Clay and Flaxseeds assist with this process. Bentonite is a type of edible clay that acts as a bulk laxative by absorbing water to form a gel. It binds toxins such as pesticides and helps to carry them out of the colon. Flaxseeds also absorb water and expand in the colon, allowing toxins and mucus to be removed. Take one tablespoon of liquid bentonite and one tablespoon of ground flaxseeds in a glass of water first thing in the morning and before bed. Drink at least 8 glasses of water per day or constipation may result. If flaxseed is unavailable, psyllium or oatbran can be substituted.

Lemon Juice in water also has a slightly laxative effect and stimulates the digestive juices. Squeeze half a lemon into warm water and drink immediately after rising in the morning, before having the bentonite clay and flaxseed drink.

Nutrients and Support for the Liver

The liver requires nutrients for detoxification.  In addition, increasing the flow of bile is an important part of detoxification because bile carries stored fat-soluble toxins away from the liver to be excreted in the stools.  Signs of poor bile flow include constipation which may be aggravated by fiber, flatulence, dry skin and hair, indigestion 1-2 hours after eating, indigestion after fatty foods and small, hard stools.

Multi-vitamin -- Choose a high-potency multivitamin with selenium, molybdenum, zinc and copper.

Choline and Methionine -- Known as lipotropic factors, the supplements choline and methionine help to regulate fat metabolism and increase bile flow. 

Vitamin C -- A water-soluble vitamin, vitamin C is an antioxidant that supports detoxification.  It may also help to decrease some of the side effects of detoxification, such as headache or nausea.   

Milk Thistle -- This herb has many positive effects on the liver.  It is an antioxidant, assists in liver cell regeneration, and is used after exposure to chemical and industrial pollutants or adverse effects from excess alcohol or fat consumption.

Artichokes -- Contains plant compounds known as caffeoylquinic acids, which increase the flow of bile and helps to digest fats.

Beets -- Beets contain betaine, which promotes the regeneration of liver cells and the flow of bile.  It also has a beneficial effect on fat metabolism.

Fresh fruits and vegetables --  Food sources of glutathione, which is essential for detoxification. 

Protein -- Protein is required by the liver for detoxification.

Onions and garlic -- Rich in sulfur-containing compounds.  Involved in sulfation, the main detoxification pathway for environmental chemicals and certain drugs and food additives.  Helps with the elimination of harmful heavy metals from the body.

Dandelion root  -- Increases the flow of bile.  Can be taken as a tea.

Foods to enjoy

Fresh fruit -- Go easy on the bananas and grapefruit.

Fresh vegetables -- except corn.  Easpecially broccoli, cauliflower, broccoli sprouts, onions, garlic, artichokes, beets, red and green vegetables.

Rice -- Rice is easily digested by most people.  Choose brown rice, rice cakes, rice crackers and rice pasta. 

Quinoa, amaranth, millet -- can be used instead of rice.  They can be purchased at a health food store.

Beans -- Especially split yellow and green peas and lentils.

Nuts -- Unsalted nuts and nut butters.  Avoid peanuts, cashews and pistachios.

Extra-virgin olive oil

Condiments -- Vegetable salt, sea salt, vinegar, naturally fermented soy sauce or tamari, any culinary herbs or spices, limited amounts of honey.

Herbal tea -- Herbal non-caffeinated teas, except green tea.

Water, lemon water, juices

Foods to avoid

Sugar -- Refined sugar and mixtures containing refined sugar, including sucrose, dextrose, corn syrup, brown sugar, turbinado.  Avoid artificial sweeteners.

Dairy products -- Milk, eggs, butter and other dairy products.

Wheat -- Wheat and all wheat products

Gluten -- All gluten-containing grains, including barley, oats, rye, spelt and kamut. Many people are sensitive to gluten, a protein fragment in these grains.

Corn -- Corn and all corn products

Yeast

Caffeine -- Coffee, both regular and decaffeinated, black tea, green tea and other drinks containing caffeine.

Alcohol

Food additives and preservatives

Chocolate

High-fat foods

Daily must-do's

Drink a minimum of 8 glasses of water per day.  Water is essential to clear waste from the blood.  Thirst is often mistaken for hunger.

Do not drink liquids around mealtime.

Dilute fruit juice with 50% water.

Take the time to chew food well, especially grains.

Sample Menu

Upon rising

1/2 lemon squeezed into a glass of warm water

1 tablespoon of bentonite clay and 1 tablespoon of ground flaxseeds in a glass of water

Breakfast

breakfast smoothie made with pear, rice milk and rice protein powder

Supplements: vitamin C

Snacks

apple juice diluted with water

water

vegetable broth

supplements: milk thistle

Lunch

Chunky vegetable soup made with vegetable stock and your choice of vegetablessteamed broccoli with sesame seeds and beets sprinkled with lemon juice on brown rice

apple sauce

supplements: multivitamin

Snacks

dandelion root tea

carrot sticks with hummus dip

water

supplements: milk thistle

Dinner

curried lentils on quinoa

salad with mixed greens, red peppers, artichokes and sprouts drizzled with salad dressing of garlic, lemon juice and olive oil

vegetable broth

Before bed

1 tablespoon of bentonite clay and 1 tablespoon of ground flaxseeds in a glass of water

Enhance Circulation with Skin Brushing and Contrast Showers

Skin Brushing and Contrast Showers

Skin brushing

Many toxic substances are eliminated through the skin.  Lightly brushing the skin with a dry brush stimulates circulation and removes dead cells.  Start brushing at your feet and brush towards the heart, since it is important to follow the flow of lymphatic fluid.  Use small strokes and gentle pressure.  Avoid the facial area.

Contrast showers 

The contrast between hot and cold water increases circulation, promotes detoxification and strengthens the immune system.  This helps bring nutrients, oxygen and immune cells to damaged and stressed tissues and carries away metabolic waste, inflammatory by-products and other toxic substances.  Start with three to five minutes of hot water, followed by less than one minute of cold water.  Repeat at least once.

Q: "How long should I stay on this diet?"

A: Two weeks is generally recommended, however, if you are starting out for the first time, one week is often suggested.

Q: How can I possibly fit this diet into my busy schedule?"

A: By planning in advance.  Purchase all the groceries that you'll need to last you each week and cook ahead.  For example, boil enough brown rice for a few days.  Buy organic, additive-free juices and apple sauce instead of making your own.  Keep snacks handy at work, such as rice crackers and hummus.  After three weeks of healthy and simple eating, most people notice improved mental clarity and performance and are better able to handle their busy schedules.

Q: "What about fasting as a method of detoxification?"

A: Fasting can be very effective for certain health conditions, under the supervision of a health practitioner.  Some people may include a one to two day fast as part of a detox, however, after approximately 24 hours the liver's detoxification system becomes impaired, specifically, glutathione metabolism. In addition, toxins stored in the body may be released too quickly for the body to handle during a fast.  

Q: "How will I feel on this diet?  Are there any side effects?"

A: Some people may initially experience headaches, slight nausea, poor concentration, weight loss, skin rashes or chilliness.  Gradually, people will notice an improvement, usually by the third or fourth day.  Vitamin C helps to reduce these temporary side effects. 

Q: "When is a good day to start this diet?"

A: If you work from Monday to Friday, begin on a Friday so you have the first few days to relax at home.  These are usually the most difficult days.

Q: "Is there anyone who shouldn't try this diet?"

A: It is especially important to consult a qualified health care practitioner if you have a terminal or malignant illness, genetic disease, liver disease, cancer, autoimmune disease, hyperthyroidism, mental illness, diabetes, active alcoholism or drug addiction, eating disorder, are chronically underweight, take regular medications or are pregnant.

Always consult a qualified health care practitioner before attempting a detox program.

References

1. Bennett P, Barrie S, Faye S. Seven-Day Detox Miracle. Rocklin, California. Prima

2. Bland J, Benum S. The 20-Day Rejuvenation Diet. New Canaan, Conn. Kets

3. Chaitow L.  The Body/Mind Purification Program.  New York, New York.  Simon &

4. Haas EM. The Detox Diet.  Berkeley, California. Celestial Arts Publishing; 1996.

5. Krohn J, Taylor F.  Natural Detoxification. Vancouver, BC. Hartley & Marks

6. Murray M. Dr. Murray's Total Body Tune-Up. New York, New York. Random House,

7. Weiss RF. Herbal Medicine. Beaconsfield, England. Beaconsfield Publishers Ltd; 1996.