Morning All & Happy Sunday,
As I mentioned on FB & Inta yesterday – I am done with the gorging and bad eating during this isolation from COVID’19. So yesterday I started to eliminate some yucky foods – I did NOT have my normal cherry ice before bed, cut out fast food, chips, etc… I began with some green juice which I shared and gearing up for giving my digestion a break, cleaning out my body and resetting so I feel light, glowing, and energic.
We are going to make chicken stock today and probably 3x’s a week this will be used for soups, but also to sip on through the day – I often add apple cider vinegar (ACV) to it as well to calm your tummy, give it a rest and promote an alkaline environment in your body. FYI I am a sugar addict always have been and I find this drink really helps me curb the cravings and it so yummy to boot. You will get collagen from the stock protein and warm your body which in turn is extremely healing. You may want to grab a copy of this book. See the book here: Click here to order the book from my Amazon list. A wealth of information and recipes I will be referring to it often.
You are going to want to invest in a juicer for veggies and such and a handheld citrus juicer or small plugin one. I use a Breville juicer and love it but as long as it extracts your juice use whatever you can afford or want. Here are a few I like and have owned over the years. Breville Juicer Hamilton Beach
Chicken Stock For The Soul
I will use this stock for soups and to sip on during my cleanse
clean a whole chicken - you can poach whole for a clear stock or cut up and brown for a more rich savory stock (chicken thighs can be used too)
in stock pot get pan hot then add olive oil to coat bottom and 1 tablespoon butter
add 1 half large onion - sweet or white - chopped Lightly S&P (use kosher salt) you are building flavor in layors and we do not want too much salt in here.
add 4 stalks cleaned chopped celry
Add chicken pieces and stir often getting all parts brown but not burnt - Med-High heat
Add garlic cloves about 4 chopped turn heat down (DO NOT BURN GARLIC)
ADD Filterd water to cover2 /3 from top of pot - turn up heat to almost high and bring to a boil.
Foam may start tocome to the top you want to skim this off - this is yuck from the bones of the chicken and things we dont want. While on Med - High heat move pot to one side of flame you will see foam settles toone side and easier to skim off.
Simmer down to enhance the flavor of the stock - I will than chill over night - bring to boil again in themorning - stain through sive or colander put chicken aside - veggies etc. discard or save for your pups like I do.
You now have stock to freeze, sip on or add to soup.
I will be making this soup today – one of my favorites Escorle Soup – you can sub with any green you like just be sure to rinse very well the leaves have lots of dirt and sand. My Escarole Soup
Shopping list – feel free to use up what you have in the house we do not want to be wasteful or serve others in the house or friends.
Chicken – whole or thighs – organic farm-raised best if possible
Celery, Lemons, spinach, onion, garlic, baby kale or escarole, banana, red lentils ( really orange in color easier to digest), chia seeds, flax seeds, raw almonds, almond milk unflavored unsweetened, cayenne pepper, maple syrup organic grade b, dandelion tea, cranberry juice, smooth move tea, or my ballerina tea, purple cabbage, rice wine vinegar ( Ethnic Asain isle) scallions, ginger root, tamari, good olive oil, apple cider vinegar ( Braggs is my favorite, almond butter, apples, sweet potato, wild-caught salmon ( later this week) a probiotic ( see an article from my friend and Jennifer Gularson, PA-C, IFMCP = Board Certified Functional & Aesthetic Medicine PA – this means she’s SMART) Below is info from Jennifer – she is wonderful and you can find her on Instagram HERE to set up a virtual call for your specific needs and or questions. I Highly recommend her and have known her for over a decade.
A detox program results in improved symptoms and an increased sense of wellbeing for most individuals. Many who participate in a personalized detox program describe the improvement in pain and fatigue levels, enhanced cognitive function and moods, more effective and satisfying sleep cycles, and weight loss.
On a daily basis, your liver, kidneys, large intestine, lymphatic system, and sweat glands work to reduce the body burden, or buildup, of environmental contaminants.
Your toxic body burden is a result of three main factors:
The number of toxicant exposures from both internal and external sources.
Your ability to produce detox enzymes for processing these compoundS. This is based on your unique genetics and familial influence.
The amount of detox supporting nutrients consumed in your diet. Specific foods support the processes of changing toxic chemicals and waste products to less harmful forms and assist in their elimination.
This is why part of efficient detoxification is ensuring you have all of the nutrients necessary to complete the dozen or so reactions required to turn toxins into inert substances that can be eliminated from the body. Without them, your body simply cannot do what it needs to do to keep you healthy and thriving.
Many times people who are going through a detox program, jump in with 2 feet and do things a little too quickly. To use an analogy, they fill the bathtub up with water and have not made sure the drain is working. To avoid this there are a couple of things you should make sure you are doing before taxing your body to detox.
Water, water, water – making sure you are hydrated to perform all these processes efficiently
Elimination (pooping) – once you detoxify these compounds we need to get them out of our system. Making sure you are having good stools at LEAST once a day
Movement – you want to make sure you are walking or moving each day to promote healthy elimination
Sweat – saunas are good or even a hot bath, you can eliminate toxins this way too
To make sure your gut health is up and running prior to detoxification, here are some things you can add to your diet to get things moving:
FIber – ground flax works well or inulin powder
Fiber not only provides bulk to your stools and binds toxins for excretion, but it also makes up one of our body’s physical barriers.
Fiber increases glycoproteins called mucins, which help to make up mucus. Mucus protects the lining of the gut, provides lubrication, and prevents the translocation of toxins and other harmful substances.
Probiotics – good bacteria to help promote gut health
L-Glutamine – to help heal and seal your gut lining
Collagen supplements – bone broth is good for this
Cilantro, chlorella and other dark leafy green vegetables for the chlorophyll
Your body detoxifies in two phases and then eliminates those toxins. As you lose weight, you are liberating what is stored in fat cells. Toxins that are not able to be eliminated quickly usually end up in your fat storage. So as you lose weight, your need for detoxification increases. Each of the phases of detoxification requires certain nutrients to be present to do it effectively.
Detox phase 1 takes place in your liver and is carried out by cytochrome P450 enzymes and (caution, technical words here) includes dehalogenation, hydrolysis, hydration, oxidation and reduction reactions.
The nutrients needed for Phase 1 reactions are:
B-vitamins (Methylated or Co-enzymated/Activated B-Complex is best): Riboflavin (aka, B2), Niacin (aka, B3), B6 (aka, pyridoxine), Folic acid (aka, B9), B12
Vitamin C – Vitamin C is a powerful antioxidant that plays an important role in detoxification, including the metabolism and elimination of heavy metals
Glutathione and N-acetylcysteine (NAC)
It’s impossible to talk about detoxification without discussing the role of glutathione. Essentially, glutathione functions as an antioxidant, which helps reduce oxidative stress and remove free radicals generated during the detoxification process (Phase 1). Glutathione also acts as a cofactor for a number of antioxidant enzymes and aids in recycling antioxidants vitamin C and vitamin E.
Due to its poor absorbability in the human digestive tract, glutathione supplements are commonly prescribed in liposomal form. This can be costly and sometimes difficult to find. Enter NAC!
N-acetylcysteine (NAC), a precursor to glutathione, helps to maintain glutathione levels and neutralize free radicals. It is readily available and helps your body create its own Glutathione.
Once the liver has done its job, the secondary detoxification organs work to eliminate waste from the body. Our skin helps eliminate toxins through sweating, while our lungs do the same through respiration. The gastrointestinal tract and kidneys help us eliminate toxins that have been filtered through the liver via bowel movements and urination.
Supplements to help support Phase 2 Detoxification:
Essential fatty acids (Fish Oil)
Sulfur-containing compounds from the onion and cruciferous vegetable families
Sulforaphane – (BROCCOLI SPROUTS!!)
Sulforaphane is a phytochemical metabolized from glucoraphanin and can be obtained through the diet by consuming glucoraphanin-rich foods such as broccoli and broccoli sprouts, brussels sprouts, and cabbage (James et al., 2012). Sulforaphane is an essential component of the detoxification pathway as it activates the production of phase II liver enzymes.
Jennifer Gularson, PA-C, IFMCP
Now – here is a link to the right with a vast shopping list – get what you want but this is the gold standard I try and use as my guide. CLEAN PROGRAM SHOPPING LIST – GUIDE
These are foods to avoid – again this is just a guide to reset your body I DO NOT WANT YOU TO WASTE FOOD OR MONEY – just a guide you decide how intense you want to go:
Excluded Foods to Avoid
Fruit: Oranges, Orange Juice, Grapefruit, Strawberries, Grapes, Banana, Goji Berries, Raisins, Plantains
Dairy: All Milk, Cheese, Cottage Cheese, Cream, Yogurt, Butter, Ghee, Ice Cream, Non-Dairy Creamers
Grains: Corn, Barley, Spelt, Kamut, Farro, Rye, Couscous, Oats, Triticale, Wheat, White Rice, Tabbouleh, Cous Cous, Wheat-Based Pasta or Noodles
Meat: Eggs, Raw Fish, Pork, Beef, Veal, Sausage, Cold Cuts, Canned Meats, Hot Dogs, Shellfish, Frankfurters, Kielbasa, Bacon, smoked meats of any kind
Plant-based protein: Soybean Products (Soy Sauce, Soybean Oil in processed foods, Tofu, Soy Milk, Soy Yogurt), Textured Vegetable Protein, Soy Cheese
Nuts: Peanuts, Peanut Butter
Vegetables: Corn, Creamed Vegetables, Tomatoes, Potatoes, Eggplants, All Peppers
Oils: Butter, Margarine, Shortening, Processed Oils, Canola Oil, Salad Dressings, Mayonnaise, Soy-based Spreads
Beverages: Alcohol, Coffee, Soda Pop, Soft Drinks, Black or Oolong tea, Fruit Juice (unless it’s fresh-pressed)
Sweeteners: Agave, Brown Rice Syrup, Refined Sugar, White/Brown Sugars, Honey, Maple Syrup, High Fructose Corn Syrup, Evaporated Cane Juice, Splenda®, Equal®, Sweet’N Low®, Molasses, Erythritol
Condiments: Chocolate, Jam & Jellies (made with sugar), Ketchup, Relish, Chutney, Soy Sauce, Barbecue Sauce, Teriyaki, Bragg’s Amino Acids, other condiments, Gum (unless natural & organic, there are some made with stevia- Spry brand is allowed, same for mints)
Things to Watch For: Read ingredient labels carefully!
- Corn and potato starch is often present in baking powder, beverages, and processed foods.
- Vinegar, mayonnaise, and some mustard can often include wheat, corn or soy as well as added sugars.
- Breads advertised as gluten-free still might contain sugar, oats, spelt, kamut, potato starch or corn.
- Many amaranth and millet flake cereals contain oat or corn.
- Many canned tunas contain textured vegetable protein, which is from soy; look for low-salt versions, which tend to be pure tuna, with no fillers, and get water-packed if canned.
- Multi-grain rice cakes are not just rice. Be sure to purchase plain organic brown rice cakes.
- “Natural flavors” can mean it contains MSG.
Now off to juice my celery and sip on stock while starting the day – I will be posting often on my insta stories and am here to help in any way. The above list is from http://www.cleanprogram.com
CHEERS AND HAPPY MONDAY.