It is that time of year, folks. I need to lose a few pounds of holiday excess. Anyone else? I like to do fasts and detoxes a couple of times during the year, the most hardcore one being the Master Cleanse I did last spring. It was not what you would characterize as pretty. Or easy. It did work, however. As I do not wish to subsist on lemon water in the middle of winter, I asked my doctor, Dr. Alejandro Junger*, a detox diet specialist, for the guidelines he uses to achieve a good detox that is not as hallucinogenic (in a bad way) as the Master Cleanse. He actually thinks that the Master Cleanse can be dangerous because the liver is not supported by the nutrients it needs. What it came down to was this: You can detox easily and effectively while you continue to eat as long as you are cutting out the foods and other substances that interfere with the detoxification process. Make sure you check with your doctor before you start any detox. Drink A LOT of water. I created this menu plan for a seven-day elimination diet. The shakes and juices are meant to be liquid meals that help decrease the amount of work your digestive system has to do. I will be suffering along with you to kickstart my year a bit lighter. Good luck to us all! Love, gp According to Dr. Alejandro Junger, in addition to the above, there are a few more basic principles of detoxification that should be kept in mind while following our detox menus.
- Do deep breathing or gentle yoga.
- Take a couple of spoonfuls of extra virgin olive oil at night to help stimulate your liver to eliminate bile and keep its circulation flowing.
- If your bowel movements get sluggish, you can accelerate things by drinking half a shot glass of castor oil followed by a glass of water or using a mild herbal laxative. Bowel elimination is paramount for correct detoxification.
- The skin gets rid of many toxins so it is important to sweat, either by exercising or taking a sauna.
- Finally, make sure you eat whole organic foods, which have the best chance of having all the nutrients needed for liver and general detoxification.
*This is an excerpt from Dr. Jungers book Clean. Be sure to pick up a copy!
(bold indicates a recipe)
Adjust the time to your schedule and the meals to your taste but remember that there can be no dairy, grains with gluten, meat, shellfish, anything processed (including all soy products), fatty nuts, nightshades (potatoes, tomatoes, peppers, and eggplant), condiments, sugar, and obviously no alcohol, caffeine or soda.
Day One
- 7am (or upon rising): Glass of room temperature lemon water
- 8am: Herbal tea
- 10am (breakfast): Blueberry and Almond Smoothie
- 11:30am: Coconut water*
- 1:30pm (lunch): Salad with Carrot and Ginger Dressing
- 4pm (snack): A handful of mixed pumpkin and sunflower seeds
- 6pm (dinner): Broccoli and Arugula Soup
- *Make sure that the coconut water has no added sugar. Fresh is ideal but the brands Zico or Vita Coco are readily available.
Day Two
- 7am (or upon rising): Glass of room temperature lemon water
- 8am: Herbal tea
- 10am (breakfast): Raspberry and Rice Milk Smoothie (follow method for Blueberry and Almond Smoothie)
- 11:30am: Coconut water
- 1:30pm (lunch): Detox Teriyaki Chicken and Steamed Greens
- 4pm (snack): Miso Soup with Watercress
- 6pm (dinner): Pea and Basil Soup (follow method for Broccoli and Arugula Soup)
Day Three
- 7am (or upon rising): Glass of room temperature lemon water
- 8am: Herbal tea
- 10am (breakfast): Oatmeal (make with rice or almond milk instead of water so its a bit more substantial)
- 11:30am: Coconut water
- 1:30pm (lunch): Blueberry and Almond Smoothie
- 4pm (snack): Cucumber, Lime and Basil Juice
- 6pm (dinner): Super Greens Juice / Miso Soup with Watercress
Day Four
- 7am (or upon rising): Glass of room temperature lemon water
- 8am: Herbal tea
- 10am (breakfast): Mango and Coconut Milk Smoothie (follow method for Blueberry and Almond Smoothie)
- 11:30am: Coconut water
- 1:30pm (lunch): Miso Soup with Watercress
- 4pm (snack): A handful of blueberries
- 6pm (dinner): Steamed Salmon and Greens
Day Five
- 7am (or upon rising): Glass of room temperature lemon water
- 8am: Herbal tea
- 10am (breakfast): Peach and Almond Smoothie (follow method for Blueberry and Almond Smoothie)
- 11:30am: Coconut water
- 1:30pm (lunch): Raw crudite (carrots, green beans, radishes, cucumbers, zucchini) with Carrot and Ginger Dressing
- 4pm (snack): Beet, Carrot, Apple and Ginger Juice
- 6pm (dinner): Cucumber and Avocado Soup
Day Six
- 7am (or upon rising): Glass of room temperature lemon water
- 8am: Herbal tea
- 10am (breakfast): Blueberry and Almond Smoothie
- 11:30am: Coconut water
- 1:30pm (lunch): Mixed Greens with Steamed Salmon, Olive Oil & Lemon Juice
- 4pm (snack): Super Greens Juice
- 6pm (dinner): Detox Teriyaki Chicken, brown rice, steamed zucchini
Day Seven
- 7am (or upon rising): Glass of room temperature lemon water
- 8am: Herbal tea
- 10am (breakfast): Raspberry and Rice Milk Smoothie (follow method for Blueberry and Almond Smoothie)
- 11:30am: Coconut water
- 1:30pm (lunch): Miso Soup with Vegetables
- 4pm (snack): A handful of almonds
- 6pm (dinner): Steamed fish, quinoa, roasted squash
This dressing is the jam! Great on salad and also as a dip for vegetables. This recipe makes enough dressing for two salads, so be sure to save the extra.
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This is a clean, basic approach to soup that showcases the vegetable. You can make this with nearly anythingincluding peas and basil, zucchini, carrots and ginger.
In this case, broccoli is made a bit more dynamic with a handful of peppery arugula. When youre detoxing and drinking lots of juices and smoothies, its a nice change to have something warm. This recipe makes enough soup for at least two portions, but its easier to make it once and eat it twice.
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You can make the broth early in the week and add the miso as you eat. Also, you can eat this plain, with the watercress, or bulk it up with other thinly sliced vegetables (mushrooms, zuchinni, carrots, etc.)
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This sauce is detox-friendly because it doesnt use sugar or soy, but it has a great depth of flavor and is the perfect consistency.
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This could easily be made with any fruitraspberries, peaches, mango, etc. Feel free to substitute rice or coconut milk for almond milk.
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This juice is the most incredible color and is wonderfully sweet. Beets are said to lower blood pressure, carrots pack a super beta-carotene punch, apples are cancer-fighters, and ginger just loves your heart.
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Health in a glass! Drink one of these babies in the morning or as a mid-day snack to refresh and recharge.
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This juice is especially refreshing when you blend it with a handful of ice cubes (use a whole lime if you do, as the acid is muted when its cold). Think of it as a detox-friendly mojito.
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You could steam the fish on a bed of anythingthinly sliced fennel, lemon, even scallions or leeks.
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Really light and refreshing, this soup is also incredibly satisfying because the avocado makes it so creamy.
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Broccoli And Arugula Soup
This is a clean, basic approach to soup that showcases the vegetable. You can make this with nearly anythingincluding peas and basil, zucchini, carrots and ginger. In this case, broccoli is made a bit more dynamic with a handful of peppery arugula. When youre detoxing and drinking lots of juices and smoothies, its a nice change to have something warm. This recipe makes enough soup for at least two portions, but its easier to make it once and eat it twice.
Get Recipe
Miso Soup With Watercress
You can make the broth early in the week and add the miso as you eat. Also, you can eat this plain, with the watercress, or bulk it up with other thinly sliced vegetables (mushrooms, zuchinni, carrots, etc.)
Get Recipe
Detox Teriyaki Chicken
This sauce is detox-friendly because it doesnt use sugar or soy, but it has a great depth of flavor and is the perfect consistency.
Get Recipe
Beet, Carrot, Apple And Ginger Juice
This juice is the most incredible color and is wonderfully sweet. Beets are said to lower blood pressure, carrots pack a super beta-carotene punch, apples are cancer-fighters, and ginger just loves your heart.
Get Recipe
Cucumber, Basil And Lime Juice
This juice is especially refreshing when you blend it with a handful of ice cubes (use a whole lime if you do, as the acid is muted when its cold). Think of it as a detox-friendly mojito.
Get Recipe
Detox. It is that time of year, folks. I need to lose a few pounds of holiday excess. Anyone else? I like to do fasts and detoxes a couple of times during the year
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