There is evidence that we are exposed to and absorb many different toxins. So, I want to follow a detox diet to see what happens. I put together a 7-day detox plan for myself, based on what I learned from Mary Purdy’s detox seminar (1) and my own research. I used the following principles to structure this plan. 1. Remove toxins as much as possible. 2. Ensure all necessary nutrient needs are met and support the gut and the liver. 3. Exercise, drink lots of water, get adequate sleep, and take mineral/epsom salt baths. 4. Assess.
So, what am I going to be eating for the next seven days? Good question, as so many will tell you all the stuff to avoid but not actually what to eat, a critical problem. I would not be able to accomplish this if I did not set out a plan, right? So, I have a basic plan:
Remove: dairy and gluten because these items have been know to have inflammatory properties and may promote inflammation in the body, especially the highly processed food products. Sugar, alcohol, caffeine, fried food, and any processed foods.
Eat – organic fruits and veggies (including lots of greens). Healthy fats including olive oil, avocado, coconut milk and oil. Nuts and seeds, almond or hemp milk, teas, grains (quinoa, millet, rice, oats, amaranth), beans, organic corn, fermented foods, spices (turmeric, ginger, garlic, onion, parsley, etc.).
Before I get started, I must put together a food plan for myself:
Breakfast options– a protein smoothie (my recipe includes: protein powder, ½ cup frozen berries, handful fresh kale, small or ½ banana, tbsp ground flax meal, a cube of frozen beet juice I made, and ½ cup orange juice.) Fresh fruit, oatmeal with nuts/berries, (honey or agave or maple syrup for sweeteners).
Lunch options – a sandwich with gluten free bread, veggies, sauerkraut, avocado; hummus with almond/rice crackers or organic corn or multigrain tortilla chips; grape leaves, falafels; almond butter.
Dinner options – vegetable coconut curry stir fry with brown rice, gluten free pasta with homemade veggie marinara, Mexican style meal with beans, rice, veggies, guacamole and salsa, soup and salad (homemade soups with beans, whole grains, veggies, and greens).
I also have on hand fresh ginger, nutritional yeast, sauerkraut, organic beet greens and kale, detox tea, organic tempeh.
I included the following supplements to support this process, including:
1. Milk thistle (silymarin) – acts as an antioxidant, may inhibit oxidation (cellular damage), in different organs can protect liver and kidney cells from certain toxins and promote cell regeneration, and there is preliminary evidence that it may affect drug transport and metabolism (2). Please note that due to it’s effects on the liver, there are some drug interactions and potential adverse effects with some medications, so if you are taking prescriptions make sure to verify that milk thistle will not interfere with the metabolism of medication.
2. Probiotics – please refer to a previous post, ‘Gut Organisms’, to get a better understanding of the many ways our gut microflora impacts our health.
3. Multivitamin – to ensure that you are receiving adequate intake of all the vitamins and minerals required for health.
4. Methylated folate – folate (or folic acid) is an integral part of the liver detoxification process. Folate from food and supplements undergoes a methylation process to be functional. There is speculation that if one is stressed or ‘toxic’ that one may be unable to convert folic acid to the active methylated folate form. Current research shows that blood levels of folic acid are similar between people taking methylated folate supplements vs. regular folic acid supplements (2). Either way, it is an important vitamin with detrimental effects if deficient. In foods, folate is found in green vegetables, legumes, bananas, melons, yeast, mushrooms, meat, and fortified food products such as cereals. The daily reference intake for folate is 400 micrograms daily for adults (3).
5. Antioxidants to support glutathione synthesis/conjugation – glutathione is a significant antioxidant, synthesized in the liver from amino acids. It is involved in the metabolism of toxins, immune function, and protects cells from oxidative damage, just to name a few important functions. Interestingly, although glutathione is in some fruits and vegetables, eating them does not appear to increase glutathione levels in the blood (there is speculation that glutathione does not make it through the intestinal walls intact). However, taking precursors that make glutathione in the liver has been shown to increase blood glutathione levels (2). The supplement I chose contains vitamin C, Niacin, Selenium, N-acetyl-cysteine, and broccoli extract. In the diet, sulfurous foods such as garlic, onions, cabbages, cauliflower, and greens provide compounds required for glutathione synthesis.
6. Protein powder for smoothies – I found a raw, sprouted, organic, vegan protein formula to use for the detox.
I also found a very basic health questionnaire to fill out before and after. It will help pinpoint specific symptoms/feelings so that I can better assess any improvements. I am ready (at least I think I am)! Results to follow…
References
1. Mary Purdy, MS, RD
http://www.nourishingbalance.com
2. Natural Medicines Comprehensive Database
http://naturaldatabase.therapeuticresearch.com/home.aspx?cs=&s=ND
3. The Institute of Medicine under the National Academy of Sciences creates the Dietary Reference Intakes for Americans. Dietary Reference Intakes (DRIs) were previously known as the Recommended Daily Allowances (RDAs) for nutrients.
