Thursday, June 17, 2010
Here it is:
Kathy Freston's #1 Secret: A 21-Day Detox Plan
Kathy Freston's most important secret involves doing a "cleanse" once or twice a year to detox the body.
Here's how: eliminate caffeine, alcohol, gluten, animal products and sugar from your diet for 3 weeks. During that time eat healthy foods. Freston highly recommends foods associated with the Mediterranean diet, an eating lifestyle praised for its ties to heart health and longevity. Some Mediterranean diet staples include walnuts, chickpeas and other legumes, vitamin-rich leafy greens like kale, heart-healthy olive oil and fresh fruit, packed with phytonutrients.
Freston's detox plan may seem challenging, but you'll be rewarded with amazing energy and probably shed a few pounds to boot.
Vegetables & Fruits
* leafy greens
* brussels sprouts
* sweet potatoes
* onions, leeks, shallots
* peppers: bell, jalapeno
* berries - blueberries, strawberries, raspberries
Whole Grains (Remember nothing with gluten for 21 days)
* whole grains (bread, pasta, tortillas)
* soy products (tofu, beans, milk)
Spices & Herbs
* flaxseed/flaxseed oil
* extra virgin olive oil
Desserts/sweeteners (No sugars for 21 days)
* dark chocolate
* green tea
* ginger tea
* red wine (1 glass/day)
Thursday, June 17, 2010
By Susan Evans, MD
One of my close colleagues experienced chronic repeated bouts of bloating and abdominal pain. Even though my colleague was extremely health conscious, nonspecific abdominal pain can be very difficult to diagnose and treat. Fortunately,after visiting a gastrointestinal specialist it was determined that his abdominal discomfort was due to a parasitic infection. There are many types of parasites that can enter our bodies and negatively effect our immune system and overall health. Walking around barefoot, eating unclean fruits and vegetables, and even drinking untreated water are usually the most common portals of entry for parasites. A parasitic infestation may include symptoms such as constipation, diarrhea, gas, bloating, irritable bowel syndrome, aches, pains, anemia, skin rashes, nervousness, sleep disturbances, allergies, and fatigue.
Parasites may effect your mood, your well being, and can interfere (and sometimes block) your natural intestinal vitamin absorption. Parasites feed from inside your body. These creatures include tape worms, round worms, hook works, pin worms, that can grow to various sizes and lengths. Tape worms can attach themselves to the intestinal walls and stay nourished off food that you eat.
There are a number of ways to avoid getting parasites: cook your food, wash fruits and vegetables and hands before eating (wash your hands after using the bathroom as well.) Wear socks or shoes instead of going barefoot. Keep your fingernails short and clean. If you are traveling, share your travel plans with your physician who will help you take preventative measures so you don't come back with a parasite.
You can see your doctor and ask for a complete parasitic panel, including stool study if you have symptoms of chronic inflammation or poor digestion. There are antibiotics that treat parasites, however most will grow back with eggs, if you do not follow the proper procedures. There are also natural remedies that give relief to parasites and kill them, and their eggs, off. There also is holistic treatment for parasitic conditions that will normally knock out the parasitic infection with strong herbs. See your local herbalist for evaluation if antibiotics are not right for you. Ginger is a good staple to keep in your diet, it has long been used in Africa and India to treat parasites. Look also for antiparasitic herbs as wormwood bark, to treat common parasites infestations.
It is also important to have regular bowel movements. As parasites can be in your digestive track, that need to make their way through. Eat plenty of fiber, or cleanse 2times a year, to keep your digestive health moving.
Thursday, June 17, 2010
All Natural Energy Balls
1/2 cup 100% natural peanut butter made with ONLY peanuts
1 tbsp honey or agave nectar
11/2 cups crispy oats or flax meal (for omega-3s)
1/2 cup raisins or 1/4 cup dark chocolate chips. Dark chocolate contains antioxidants that can help maintain cardiovascular health.
Roll up into bite-sized balls and refrigerate for at least an hour before eating. Important to remember that you should be eating no more than 1 or 2 energy balls per day (and only before your workout.)
Thursday, June 17, 2010
Fighting Toxin Buildup within the Body
Various complex biochemical reactions taking place within the body lead to production of waste products that must be eliminated from the body. Adding up to this, the environment also contains harmful substances that we inhale or swallow and must get rid off. Sometimes the medication we take to do us good need to be cleared from our system before they accumulate and do us harm. The general term given to this process is called "Detoxification". It is necessary in some cases to build up a person's energy and nutrients before starting an intensive detoxification treatment for it might send them "over the edge".
Detoxification is carried out by enzymes produced from the information stored within our genes. Many separate genes are involved but there are two distinct steps in the overall process and knowledge of them lets us understand the principles at work. They are termed Phase I and Phase II.
In phase I: the enzymes involved are called 'activators'. They alter the chemical your body needs to remove, by adding single nitrogen or oxygen molecules. This very small change makes it easier for the next phase to proceed.
In Phase II: enzymes called 'excretors' take over. They bind the altered chemical to a small substance called glutathione. This makes it possible for your body to remove the substance, as it becomes water soluble.
Diet plays an important part in Phase II of the detoxification process. Follow these practical guidelines to prevent toxic build up within the body and elimination of toxins if present.
Include at least one serving of cruciferous vegetables (such as broccoli, cauliflower, radish, kale, turnip, rutabagas, brussels sprouts, watercress, and cabbage) each day in diet.
Eat garlic or onions on a daily basis
Eat garlic or onions on a daily basis, either as seasoning in your main meal or raw in your sandwich filling. These foods referred to as 'allium' vegetables are capable of increasing the activity enzymes involved in phase II of detoxification process (a process also known as enzyme induction). They help in flushing OUT potential toxins from the body more rapidly. Aim at eating two to five cloves of garlic a week. Ideally garlic should be eaten every day together with at least one member of the onion family. More example of allium vegetable are chives, leeks, spring onion, shallots.
Choice for Snack
Take raw vegetables to work as part of a snack or lunch.
Choice of Nibbles
In the evenings, make raw vegetables part of your choice of nibbles using humous made from chickpeas as a dip.
Include oily fish such as tuna, salmon or mackerel in your diet at least twice a week.
Meat and Poultry
Use lean cuts of meat and poultry, choose smaller portions, reduce the frequency of meat-based meals, and pay particular attention to how you cook. Red meats cooked at high temperature form toxic substances such as heterocyclic aromatic amines (HAAs) and polycyclic aromatic hydrocarbons (PAHs). These can have a negative effect on health. Smoked meat and fish are another source of toxins, including nitrosamines. All of these chemicals may be further changed into even more toxic by-products by overactive detoxification enzymes.
Include a higher proportion of plant proteins over animal ones. Sources of proteins from milk, eggs, tofu and organ meats, such as liver, have very little or no heterocyclic aromatic amines (HCA-toxin) content even when cooked. Look at using pulses as an alternative source of protein. They include chickpeas, a wide range of lentils, split peas and a vast range of beans from the black-eyed to the broad, butter and kidney. Try using soya products such as beans, milk, cheese and tofu. Adding them to a pasta sauce or soup will add up to the flavour of the dish.
Seeds and nuts
Use seeds (sunflower, pumpkin or sesame) and nuts (brazils, cashews, peanuts, walnuts, hazelnuts or almonds) as a snack, either by themselves or with yogurt or fruit.
A boiled egg offers excellent protein quality, is portable, cheap and can be used as a snack, filling or topping and has little or no heterocyclic aromatic amine (HCA) content.
Meat and Vitamin C
Avoid smoked fish and meats whenever possible but if the occasion does arise, accompany the food with one high in vitamin C (lemon juice or tomatoes) which helps neutralise the effect of the nitrosamines.
When cooking animal proteins remember the following practical tips:
Temperature is the most important factor in the production of HCAs.
Frying, chargrilling, broiling and barbequing produce the largest amounts of HCAs when the cooking temperature is increased from 200°C to 250°C (392°F to 482°F).
Oven roasting and baking use lower temperatures, therefore producing lower levels of HCAs.
Gravy made from dripping contains substantial amounts of HCAs and should be avoided whenever possible.
Stewing, boiling and poaching all use temperatures below 100°C (212°F) producing very few HCAs.
Meats that are partially cooked in a microwave first and then finished off by other methods have lower levels of HCAs. Research has shown that meat microwaved for two minutes before further cooking reduces the HCA content by about 90 per cent.
Foods cooked for a long time (ie well done or very well done) by all methods will form more of the chemicals.
Sources of proteins from milk, eggs, tofu and organ meats, such as liver, have very little or no HCA content even when cooked.
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