I am currently detoxing!! (be warned, the only negative thing about detoxing, is that you are constantly thinking about food!)
It is suggested that we cleanse our bodies through a detox, every three months or so. You can do this for 3 days, 7 days or even up to 21 days. It will really change the way you look and consider the importance of the right food in your everyday diet. It is vital that you put a lot of thought into your meals while on a detox, because if you don’t, it will lead to you being hungry and irritable, and chances are you will be most likely to quite the detox before you will be able to see the results.
Where possible, try to buy organic produce as this will add to the flavour and quality of your meals. I know organic is costlier that normal, but it really does make a difference. Everything organic just tastes better, and it will make you feel better too. (I will post something soon all about the wonderful world of organic!)
I have included here why detoxing is important and what to/what not to include in a detox. Also listed is information about different minerals, vitamins, salt and the different food groups. As well as info about the nasty compounds found in everyday foods, snacks and drinks (such as additives, colourants, preservatives etc). So all in all giving you a breakdown of the Good, the Bad, and the Ugly of the food world!
Why should I consider detoxing?
Detoxing is particularly important in the modern world, since environmental pollutants, toxins and other elements can quickly build up to toxic levels and cause ill health and a variety of mental and physical consequences. These serious consequences include such things as weakened immune system to fatigue to feeling of depression. What is the aim of a detox?Basically the aim of any detox program is not just for the food, or lack there of to do the work, but to engineer an environment for the body to undertake its natural processes of healing. When we detox, what we are trying to do is stop cramming toxins into our body, which in turn allows the body to start booting out the accumulated junk. Think of it as a spring clean for the body!
FOODS TO INCLUDE:
Fresh Fruit
Enjoy all fresh fruit. It is important to eat plenty of fresh fruit when detoxing, and any type of fruit can be used, including apples, oranges and more exotic fruits. Fruit juices are fine as well, provided that they are made with 100% real fruit and contain no artificial preservatives or added sugar. Go easy on grapefruit. A compound in grapefruit called naringin can significantly inhibit liver detox enzymes and should be avoided during detox diets.
Fresh Vegetables
You can eat any fresh vegetables, but great detox foods include broccoli, cauliflower, onions, garlic, artichokes, beets, carrots, turnips, cabbage, bean sprouts, peppers, mushrooms, leeks, and cauliflower.
Live Yogurt
Live yogurt is a great choice for detoxing, as it contains valuable nutrients and beneficial bacteria which help to sooth the digestive tract during the detox process.
Rice and Oats
Rice is easily digested by most people. Choose brown or basmati rice, rice cakes, rice crackers and rice pasta.
Other Grains
Quinoa, amaranth, millet, and buckwheat can be used instead of rice. Tofu and quorn are also great and nutritious substitutes for meat.
Beans and Lentils
Any kind of beans are great for detoxing the body, including dried beans and beans canned in water. Split yellow and green peas and lentils are easy to digest and require less soaking time. Other acceptable legumes include kidney beans, pinto beans, mung beans, chickpeas and adzuki beans.
Nuts and Seeds
Unsalted nuts, seeds and nut butters can be sprinkled over any meal. Includes flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews and walnuts. Avoid peanuts.
Fish
Poached, broiled or steamed fish can be enjoyed in moderation. Some of the healthiest varieties of fish include cod, salmon, mackerel, monkfish and trout. You can also have tinned tuna, as long as it is in brine/salted water and not oil.
Oil
Extra-virgin olive oil
Condiments
Vegetable salt, sea salt, vinegar, naturally fermented soy sauce, any culinary herbs or spices, limited amounts of honey.
Herbal Tea and other Beverages
Herbal non-caffeinated teas and green tea. Water, lemon water, 100% natural fruit and vegetable juices, rice and soya milk.
FOODS TO AVOID:
Sugar
Refined sugar and mixtures containing refined sugar, including sucrose, dextrose, corn syrup, brown sugar. Avoid artificial sweeteners.
Dairy Products
Milk, eggs, butter and other dairy products.
Wheat and Corn
Wheat and products containing wheat.
Caffeine
Coffee, both regular and decaffeinated, black tea, and other drinks containing caffeine.
Other Foods to Avoid
Yeast
Alcohol
Food additives and preservatives
Chocolate, biscuits and cakes
High-Fat Foods
SAMPLE DETOX MENU’s
Detox Plan Breakfasts
* Banana porridge. Porridge made with water and topped with natural yoghurt, banana, raisins and sweetened with honey.
* Fruit salad with yoghurt and oats. Fresh fruit salad with natural yoghurt and a sprinkling of oats.
* Fresh fruit smoothie. Fruit smoothie made from fresh fruit, natural yoghurt and honey to sweeten if needed. * Fresh fruit and yoghurt * Fresh fruit and a pot of natural yoghurt sweetened with honey.
Detox Plan Lunches
* Vegetable soup and oatcakes. Large bowl of vegetable or lentil soup (either homemade or supermarket 'fresh') with oatcakes.
* Tuna jacket potato and salad. Jacket potato topped with tuna (canned in water) mixed and natural yoghurt and served with salad.
* Mediterranean salad with rice cakes. Rice cakes served with rocket, avocado, tomatoes, fresh basil and black pepper. Plus a handful of unsalted nuts.
* Guacamole with crudités. Homemade guacamole made from avocado, lemon juice, fresh chilli, tomatoes and garlic served with vegetable crudités and oatcakes.
* Avocado and prawn salad Fresh avocado served with prawns, salad, balsamic vinegar and lemon juice.
Detox Plan Dinners
* Chinese vegetable stir fry. Stir fry a selection of vegetables such as bok choi, spring onions, mushrooms, bamboo shoots and beansprouts in a little olive oil with garlic and ginger. Serve with brown rice.
* Baked salmon with jacket potato. Bake a salmon fillet and serve with a jacket potato and steamed vegetables. * Tuna and prawns with noodles. Gently fry a selection of vegetables such as onions, mushrooms, peppers, courgette and leek in a little olive oil. When lightly browned, add a handful of prawns.
* Sweet and sour stir fry with rice. Gently fry a selection of chopped vegetables such as onions, peppers mushrooms. Add canned pineapple (in fruit juice), canned tomatoes, tomato purée, white wine vinegar and honey.
Detox Plan Snacks
* Fresh fruit or fresh fruit salad
* Natural yoghurt mixed with honey
* Handful of unsalted nuts or seeds
* Oatcakes
DAILY DETOX TIPS
Start the morning with a cup of hot water and lemon.
Drink a minimum of 6 glasses of water per day, warm or room temperature. Water is essential to clear waste from the blood. Thirst is often mistaken for hunger. Most people think 2L of water should be drunk, but 1.5L is more than enough because you will make us the other 500ml by herbal tea, fruit juices and other beverages.
Do not drink liquids around mealtime.
Take the time to chew food well, especially grains.
Stay away from dried fruit and bottled fruit juice (they contain loads of sugar and preservatives). Rather opt for fresh juice and dilute with water.
You can have free range or organic chicken (as long as its grilled lightly in olive oil or steamed) just stay away from red meat and pork/bacon and processed meat including ham and sausages/viennas.
You might want to take some multivitamins (eg calcium and iron esp as you are not getting any dairy)
WHAT DETOXING ‘detoxifies’…
Additives
Food additives carry out a variety of necessary functions in foods, from helping to maintain quality to keeping food safe. Food additives are very carefully regulated and undergo thorough testing to ensure they are safe to use in food. Once a food additive has passed safety tests and been approved for use by the European Union, it is given an E number. Not all additives are ‘artificial’, some are natural products that can have a useful function in food e.g ascorbic acid E300 (vitamin C)
Additives are used to keep food fresh and safe by helping to prevent deterioration, for example:
Antioxidants – help prevent oxidation of foods resulting in them ‘going off’ or discolouring. These are commonly used in baked foods, cereals, fats, oils and salad dressings. A commonly used antioxidant is Ascorbic acid, E300 (vitamin C) for example:
Preservatives
- help to keep food 'safe' by limiting the growth of micro-organisms (e.g. bacteria, yeast or mould) that can cause food poisoning. They can be in any food. An example is sulphur dioxide (E220) which is commonly used on dried fruits.
Additives can be used to help improve the texture of foods, for example:
Emulsifiers and stabilisers
– help prevent the ingredients from separating in many foods such as margarine and low fat spreads. They are used in any recipe that requires the mixing of ingredients that don’t usually mix i.e. oil and water. These are commonly found in reduced fat and low fat versions of foods. An example is lecithin (E322)
Thickeners
– help change the consistency of the product. An example is pectin (E440) which is used to thicken jam
Sweeteners
– lower in calories than sugar and can be used as an alternative to sweeten foods. They are useful for developing low calorie foods. Intense sweeteners such as aspartame (E951) only need to be used in very small quantities as they are much sweeter than sugar. Bulk sweeteners such as sorbitol (E420) are used in similar amounts as sugar but they provide fewer calories
Flavour enhancers
– used to bring out and enhance the flavours in foods. They are commonly used in savoury and oriental products. An example is monosodium glutamate (msg) E621
Colours – used to add or restore colour that can be lost through processing, to make the food more appealing to the customer. They are also used for decoration e.g. on cakes and confectionery for visual decoration. An example is caramel (E150a), which can be used in products such as gravy and soft drinks
Minerals, Food Groups, Vitamins and Salt – which one for what thing?
1. Minerals
Minerals have a wide variety of roles within the body and eating a variety of different foods should ensure adequate intakes of most minerals. Some minerals are required in larger amounts (e.g. potassium, calcium, chloride, magnesium, phosphorous and sodium) and others are required in smaller amounts and are known as trace elements (e.g. zinc, iron, copper, iodine, selenium, fluoride).
Calcium
Role of calcium – main component of bones and teeth; blood clotting; required for nerve and muscle function (including the heart). Calcium may also be important in helping to prevent high blood pressure, obesity and bowel cancer, however, research is ongoing in these areas.
Rich sources – milk, cheese, dairy foods, green leafy vegetables e.g. broccoli, bread made with fortified flour. The body absorbs calcium more easily from milk and dairy sources.
Getting enough calcium in early life is important for building peak bone mass. Peak bone mass is reached by about 30 yrs old, after this age some calcium is lost from the bone (a natural process) and bone mass slowly decreases. Severe loss of bone mass results in the bone becoming weak and brittle and more prone to breakages, this condition is known as osteoporosis. Osteoporosis most frequently effects women after the menopause (oestrogen helps to protect bones), although men are also affected. One third of women and 1 in 12 men over the age of 50 will have osteoporosis.
Potassium
Roles – regulates fluid balance; may also help lower blood pressure.
Rich sources – fruit (e.g. bananas), vegetables and milk. Present in most foods, and generally raw foods contain more than processed foods.
Phosphorous
Roles – building strong bones and teeth; releasing energy from food; structure of cell membranes (phospholipids).
Sources – found in many foods e.g. red meat, dairy, fish, bread, grains.
Magnesium
Roles – energy metabolism; electrolyte balance; muscle function; bones and teeth structure.
Sources – found in many foods, richest sources are green leafy vegetables, grains and nuts.
Selenium
Roles – required for the enzymes that protect the body from oxidation (antioxidant); helps the immune system defend the body; production of thyroid hormone
Rich sources - brazil nuts, fish and offal. It is found in most foods.
The selenium content of plants depends on the availability and content in the soil in which they are grown.
Iron
Roles – required for the formation of haemoglobin (transports oxygen around the body) in red blood cells; immune system; energy metabolism.
Rich sources – meat, fortified breakfast cereals, beans, nuts, dark green leafy vegetables, wholegrain. Iron from meat sources is more easily absorbed by the body.
Vitamin C helps the body absorb iron from food, particularly the non-meat sources. Phytates (in cereals and pulses), fibre, tannins (in tea and coffee) and calcium can bind non meat iron and reduce absorption.
Low intakes of iron result in poor iron stores which can lead to iron deficiency anaemia. Iron deficiency anaemia can leave people feeling tired, irritable and suffer from poor concentration. Iron is particularly important for women of child-baring age and teenage girls
Zinc
Roles - cell division; growth and tissue repair; reproductive system; wound healing; immune system
Rich sources - meat, fish, shellfish, diary products, cereal products such as wheat-germ
2. Protein, Carbohydrates, Fibre and Fat
Protein
Role – needed for growth and repair of the body; provides energy (around 16% of the daily energy intakes of the UK diet).
Sources – meat, pulses, nuts, cereals, fish, dairy. Different foods contain different amounts of amino acids so you should vary the dietary protein sources.
Protein is made up of amino acids. Some amino acids can be made from others. There are 8 essential amino acids that must be supplied by the diet.
Carbohydrates
Role – most of the energy (calories) we need should come from carbohydrates (around 50% daily intake). Most of our energy should come from eating complex carbohydrates.
Sources – carbohydrates can be spilt into 2 groups – sugars and complex:
Sugars provide an instant energy source, resulting in a rapid rise in blood glucose levels
Intrinsic – found in fruits and vegetables
Extrinsic – sugar in dairy products, honey, fruit juices, confectionery, soft drinks
Complex, often described as 'slow releasing carbohydrates', release energy at a much slower level resulting in more steady blood glucose levels. These include:
Starchy foods – found in potatoes, bread, rice & pasta
Non-starch polysaccharides (NSP) e.g. cellulose, pectins and gums, found in fruits, vegetables, beans and whole-grain cereals.
Regular consumption of complex carbohydrates has been linked to decreased heart disease, lower incidence of bowel cancer and can help control diabetes.
Fat
Role – provides energy (which should be no more than 35% of daily energy), provides essential fatty acids and carries vitamins A,D,E and K (also necessary for their absorption), component of cell membranes and other metabolic substances that help regulate many body functions.
Fats can be divided into 2 categories; saturated and unsaturated (monounsaturated and polyunsaturated fats).
a. Saturated Fat
Found in fatty meat, cream, full fat dairy products, butter, lard, cakes and pastries.
Target daily intake in the UK should be no more than 11% of energy. Current UK average intake is 13%.
Saturated fats increase the risk of heart disease by raising blood cholesterol, resulting in the build up of fatty deposits in the arteries.
Trans fats
There are 2 types of trans fats – those that occur naturally in products i.e. meat, dairy produced from ruminant animals (e.g. cows) and those that are formed through the hydrogenation process i.e. hydrogenated vegetable oils.
Trans fats have a similar effect on blood cholesterol as saturated fats. There is some evidence to suggest that trans fats may have a worse effect on blood cholesterol than saturated fats although they make up a much smaller part of the diet.
b. Unsaturated Fat
Unsaturated fats can help to reduce the levels bad cholesterol (LDL) and increase the levels of good cholesterol (HDL).
Monounsaturated Fat (MUFAs)
Doesn’t raise the levels of blood cholesterol (LDL) and may also help to reduce it. Rich sources include olive oil, rapseed oil, nuts (macadamia, hazel & brazil), olive oil margarine
Polyunsaturated Fats (PUFAs)
The body can make all the fatty acids it needs except for two, known as alpha linolenic acid (n-3) Omega 3 fatty acids, and linoleic acid (n-6) Omega 6 fatty acids. These are called the Essential Fatty Acids (EFAs) and must be supplied from the diet.
Omega 6
Found in safflower oil, sunflower oil, corn oil, soyabean oil and spreads made from these oils.
Omega 3
Best sources of the parent Omega 3 fat (alpha linolenic acid) are linseed, flaxseed, walnut and rapeseed oils
The Omega 3 fatty acids found in fish (EPA - eicosapaentanoic acid & DHA - docosahaexanoic acid) are more readily used by the body. These can help protect against heart disease by reducing the 'stickiness' of the blood. Omega 3 fats are also important for brain development and vision.
Best sources are oily fish – mackerel, fresh tuna, salmon, trout, pilchards and sardines.
Aim to eat at least one portion (about 140g) of oily fish each week, although some groups of the population e.g. men, and women who are not pregnant and not of child-bearing age, may benefit from eating more.
Fibre
Fibre is only found in plant foods. There are 2 types of fibre, soluble (fully digested) and insoluble (mostly indigestible).
Role of insoluble fibre – passes through the gut so helps prevent constipation. Also helps the stomach feel fuller for longer.
Good sources of insoluble fibre – wholegrain bread, brown rice and wholegrain, fruit and vegetables, breakfast cereals.
Role of soluble fibre – eaten in large amounts soluble fibre can help reduce LDL (bad) cholesterol levels and may also help people with diabetes to control blood glucose levels.
Good sources of soluble fibre – oats and pulses (beans, lentils and chick peas).
Low fibre diets are most commonly associated with constipation.
3. Vitamins
Vitamins are essential for a wide range of metabolic functions. Eating a varied balanced diet is all that’s needed to ensure we get all the different vitamins that we need. We require different amounts of vitamins at different stages in our life and it’s worth noting that processing and cooking can reduce or destroy vitamins.
Some vitamins are fat soluble, excess being stored in the liver and fatty tissues. Others are water soluble and readily excreted fat soluble vitamins.
Vitamin A
Role – growth or repair of body tissues; protein digestion; helps build strong bones and teeth; important for good vision; helps body to fight infection (immune system).
Good sources – liver, oily fish, eggs, fortified margarine and dairy products.
The body can convert the anti-oxidant B-carotene to vitamin A. B-carotene is what gives yellow and orange fruits their colour. Good sources include yellow and green (leafy) vegetables, and yellow/orange fruits.
If you are pregnant or thinking of having a baby, avoid taking supplements containing vitamin A, including fish liver oil (except on the advice of your GP); avoid eating liver or liver products such as pâté because these may be high in vitamin A.
Vitamin D
Role – required for calcium and phosphorous absorption from food therefore essential for normal bone and tooth structure.
Good sources – oily fish, liver and eggs. By law in the UK, margarine is fortified with vitamin D, additionally some breakfast cereals and bread are also fortified. The body can also make vitamin D from exposure to sunlight.
Deficiency of vitamin D results in rickets.
Vitamin E
Role – antioxidant and can help protect cell membranes and cells from damage by free radicals and oxidation.
Good sources – plant oils such as soy, corn, olive oil, nuts, seeds and wheatgerm.
There is some evidence to suggest that it may reduce the risk of some cancers and heart disease.
Vitamin K
Role – essential for the clotting of blood and normal bone structure.
Sources – plants such as leafy green vegetables, vegetable oils and cereals. Also made by gut bacteria.
Deficiency is vary rare in adults but can sometimes be seen in babies. A vitamin K injection is normally given routinely after birth.
Water soluble vitamins
Vitamin C
Role – required for normal structure and function of the connective tissue in skin, cartilage and bones; production of collagen; wound healing; aids absorption of iron from the diet particularly from non meat sources; helps the immune system fight infections; antioxidant, protecting cells from free radical damage
Good sources – include peppers, broccoli, Brussels sprouts, sweet potatoes, oranges and kiwi fruit. Found in wide variety of fruits and vegetables.
Deficiency in vitamin C could lead to scurvy; bleeding gums and poor wound healing.
Folic acid
Role – required for normal cell division; formation of blood cells; normal development of the structure of the nervous system particularly the neural tube; also has a role with B6 and B12 in maintain normal blood homocysteine levels.
Good sources – green leafy vegetables and some fruits (oranges and bananas), brown rice and chick peas, also found in wholegrains (breakfast cereals are fortified with folic acid).
B vitamins
Vitamin B12
Role – normal cell division; normal blood formation and function; normal structure and function of nerves; together with folic acid and vitamin B6, required for maintenance of blood homocysteine levels.
Good sources – meat, fish particularly salmon and cod, cheese, eggs, fortified breakfast cereals.
Thiamin (B1)
Role – helps release energy from carbohydrates when eaten; helps keep the nervous and muscle tissue healthy.
Good sources – pork, vegetables, milk, cheese, peas, fresh and dried fruit, eggs, wholegrain breads and some fortified breakfast cereals.
Riboflavin (B2)
Role – energy release from protein, carbohydrate and fat; healthy skin and mucous membranes; metabolism of iron.
Source – Small amounts found in many foods, good sources include milk, eggs, fortified breakfast cereals.
Niacin (B3)
Role – release of energy from food; normal function of the nervous system; healthy skin and mucous membranes.
Source – found in most foods, esp meat. Niacin can be made in the body from the amino acid tryptophan.
Pantothenic acid (B5)
Role – helps release energy from food
Source – found in nearly all meat and vegetables. Good sources include chicken, beef, porridge, tomatoes, wholegrains, fortified breakfast cereals.
Pyridoxine (B6)
Role – helps metabolise protein; involved in iron metabolism and transport; together with B6 and folate, helps to regulate homocysteine levels.
Source – found in a wide variety of foods; beef, fish and poultry are rich sources. Also in whole grains, eggs, some vegetables, fortified breakfast cereals.
4. Salt
Salt is made up of sodium and chloride. The body needs sodium to help regulate fluid balance and for nerve and muscle function. Sodium is in most foods and processed foods often contain more sodium. It is the sodium that is bad for health.
What's wrong with eating too much salt?
On average we are eating 9.5g of salt a day, which is nearly 60% more than we should. Scientific evidence has shown that eating too much salt can raise blood pressure. People with high blood pressure are almost 3 times as likely to suffer from heart disease or a stroke.
What can you do to reduce salt?
Don't add it to foods at the table
Don't add it when cooking – use herbs and spices to flavour your food
Check food labels to see how much salt they contain
Choose foods with no added salt or have "controlled" or reduced salt
Try a low sodium salt or pure rock/sea salt instead of table salt
