Top 10 Summer Detox Foods

As I previously mentioned, there is such a misconception about cleansing and detoxes! Your body has 7 channels of elimination in order for it to function at its peak potential! I thought I'd take a different route this morning, and go through fresh veggies and fruit that help your body naturally detox itself! With the warmer weather, there is an abundance of fresh food options we can incorporate into our diets. Having more energy this time of year is always a welcome change to the sluggish feeling we often have from over consumption of processed foods and too much alcohol.

Detoxification is your bodies NATURAL process of removing impurities from itself, which leaves you feeling refreshed and full of energy. Lethargy, dull skin, brain fog, headaches, weight gain, cravings, sluggish bowls, digestive disorders, mood swings, fatigue plague us and are often a sign of toxic build up.

Cleansing does NOT have to be torturous, require fasting, or a celebrity bank account ($1500 for a cup of tea??!). In fact, helping your body function at it's peak can be very inexpensive, and doesn't require supplements or products (although they do help if formulated correctly).

1. Focus on healthy liquids to flush out toxins while replacing them with nutrients.
2. Increase the fiber! Nothing binds toxins, lowers cholesterol, balances blood sugar and keeps your elimination (colon) moving along better! 1 cup of raspberries/blackberries has 8g of fiber and only 64 calories while bursting with juicy goodness, vitamins and antioxidants. Popcorn (air popped) is another good source!

Here are 10 FOODS that help you naturally and simply detox during the summer months:

1. Lemons
Adding fresh lemon juice to water, juices, dressings, fruits and veggies is a fantastic way to add flavor without calories, chemicals, additives and add tons of nutrients! We all know that Lemons are high in Vitamin C, which helps bind to heavy metals and help our colon working efficiently!

2. Parsley
Tabbouleh anyone? This fantastically healthy internal detoxifier is easy to add as a garnish to any dish! From salads, soups, stews, lamb, BBQ's or pureed green monsters! Parsley is known for detoxifying the blood stream, and is beneficial for the lungs, colon, liver, kidney and spleen. It contains vitamins, minerals, and chlorophyll.

3. Green Leafy Vegetables
This is an obvious, and I resisted putting it in the number one spot (although this list is in no particular order). Fresh, raw leafy greens are chock full of enzymes, nutrients, vitamins and minerals. They truly are super-food powerhouses. Throw them on the grill, in salads, smoothies, baking (yes you can add pureed spinach to those brownies), soups, stews, sautées and juices: anyway you try them they are good for you and help your body! They are full of Chlorophyll, Vitamins, minerals, phytonutrients, antioxidants, vitamin K, etc. The Chlorophyll helps the body get rid of environmental toxins, such as heavy metals and pesticides, while protecting the liver (which is our main channel of elimination). It helps us cleanse the body more efficiently. The phyto-nutrients increase blood flow to the liver and kidneys.

4. GREEN TEA
This has been everywhere in the new in the past few years, but Green Tea truly is a fantastic aid for helping us naturally cleanse ourselves. Science has proven that certain compounds in Green Tea help boost the production of detoxifying enzymes that neutralize cancer causing substances. Green Tea also protects the liver and digestive track, boosts our energy and metabolism, and is loaded with antioxidants! Besides that, it keeps us hydrated, which enhances detoxification and prevents dehydration! Drink Up! If you don't like it on its own, steep it, let it cool and make it into iced tea, a base for smoothies, boil your rice/grains in it and add it to beverages and soups!

5. Garlic
I grew up with Garlic on everything. To this day I still recommend it to most of my clients for any and all ailments and use it daily in my cooking! 1/2 clove of Garlic a day has been shown to decrease LDL Cholesterol. The active compound Allicin, is effective at killing bacteria, viruses, fungi, yeasts and parasites. Garlic contains many sulphur compounds, vitamin C and flavonoids which combat free radical damage!

6. Artichokes
Artichokes have long been used to help the body heal and cleanse itself. They are very commonly seen in cleansing formulas (specifically liver formulas) as well as the dinner table. They reduce fatty deposits in the liver and assist in the proper function of the gallbladder- which is essential to proper digestion! They are also known to have diuretic properties, further helping us flush out that alcohol from last night (or that Ice Cream Sundae, Pina Colada, Margarita, Beer, Slurpee, Daiquiri.....)

7. Watercress

The blog world is going Kale crazy, so I thought I'd focus on this peppery tasting super-food instead. Watercress increases our detoxifying enzymes in the body and some studies suggest they act directly on certain toxins. Watercress also helps with lung health and is rich in Chlorophyll and minerals, which helps promote healthy circulation and blood! They are a great internal deodorant, help prevent bad breath, and act as a diuretic by helping flush out toxins! Throw some into your wrap, sandwich, pita, soup or salad with some grilled chicken, tomatoes, cucumbers, garlic, oregano, almonds, lemon juice, red onions and goat cheese!

8. Beets
Beets are the ultimate blood detoxifier! I grew up eating these (Borscht!) bright veggies sometime referred to as Natures Candy. These sweet blood red veggies are extremely effective for liver detoxification. They help with digestion, and stimulate the kidney and lymphatic systems. They are rich in potassium, phosphorus, magnesium,calcium, fibre, phytochemicals and antioxidants! They are great as a side dish, grilled, pureed, in smoothies, brownies or on their own! Just be careful, as they will stain anything they touch!

9. Broccoli Sprouts
These deserve a separate post for their amazing anti-cancer benefits (colon specifically), but for the purpose of this post I will stick to their detoxifying benefits. Broccoli has a key compound called sulforaphane that stimulate detoxifying enzymes. Sprouts contain a high amount of this compound, and are chock full of live enzymes (as they are still growing and 'alive'). In fact, some studies claim sprouts contain 10-100x more sulforaphane than mature broccoli. Dr. John Talalay of Johns Hopkins University, said about a 1997 study of sulforaphane, a compound that is the body's strongest natural inducer of enzymes which destroy carcinogens:Indole-3-Carbinol!

"In animals and human cells, we have demonstated, unequivocably, that this compound (suforaphane) can substantially reduce the incidence, rate of development, and size of tumors."

They are also full of other Anti-cancer/estrogenic compounds such as

10. Fresh Fruit
I thought I'd just group these all together! Fruit is so refreshing in the summer! Nothing beats biting into a fresh pineapple (enzymes- bromelain), papaya (papain), watermelon, berries, grapes, jack fruit and apples! So sweet and refreshing! We all know that fruits are loaded with nutrients! Vitamin C, fiber, fluids, and antioxidants! Watermelon is a great detoxifying aid, as it is loaded with water. It leaves you feeling full for longer periods of time and helps you flush out toxins. Watermelon also contains high amounts of Lycopene which has known anti-cancer benefits (prostate, breast, endometrial, ling and colorectal cancers specifically).
Apples are fantastic for detoxifying. Their skins are full of pectin (fiber) and the compound Quercetin (antioxidant, anti inflammatory, anti prostate cancer benefits,great for lung health). The pectin (fiber) help absorb toxins, such as metals and ensure they are removed from the body! An added bonus of the Quercetin in apples is that it acts as an Anti- Histamine!
Load up on Raspberries and blackberries which each have 8 grams of fiber per cup and contain Ellagic acid (prevents free radical damage, can help repair damaged skin and protect us from the sun's harmful UV rays)!

If I may suggest, invest in some Digestive Enzymes and Probiotics. You can most certainly get them from food, but the amounts vary. This will go a long way to helping your body rebuild itself and prevent future problems, illnesses and toxic build ups!

Ways To Stay Lean and Healthy This Summer

I still cannot believe that it is in the middle of summer! It goes by so fast and I am still pasty enough to make the Cullen's look like a Lindsay Lohan/George Hamilton, Linda Hogan hybrid (that's a lot of bad in one sentence!).

With picnics, out-door patio's, Fair's, BBQs, celebrations, parks, parties and the longer nights and nicer weather, we often are faced with with food and drink choices that we might not usually indulge in. As the heat and alcohol consumption rises, our common sense, portion control, any previous goals we had made and self control seem to inversely decline. Ironically, this seems to be the season which we are more body conscious too. This can lead to regret, stalled progress, plateaus, frustration and an 'all or nothing' mentality.
Remember, just because it's hot outside, "he's hot" and you want to fit into that tiny bikini, or little black dress doesn't mean you can't enjoy, have fun and indulge! Here are a few tips and tricks to keep you on your game.

1. Portion Control
This is the most obvious answer, but it really is the 'magic key' to lasting health and fat loss. You can have anything; in moderation. This doesn't mean 1/2cup of broccoli and 2 vats of ice cream. Make sure you are getting all your macro-nutrients in! You'll be less likely to feel deprived, hungry, and over eat.

2. Pick your faves
Let's face it. Carnivals, theme parks and Fair's aren't exactly known for their healthy fare! Funnel cakes, mini fried donuts, corn dogs, kettle corn, hot dogs, fried oreo's, pizza, cotton candy etc are what most of us associate with these places. In fact, I'd wager that theme parks are known for their food! Pick your favorites, or 1 or 2 items you want to try and savour every bite! Don't eat anything and everything just because it's there and you can. You are not a garbage dump. Act like a food critic. Pick a few things that may be new and interesting that year (fried coke anyone?), or maybe splurge on the mini donuts you have every year and it reminds you of your childhood. Just know where to draw the line (Deep fried butter is taking it too far!) Plan ahead and bring healthy snacks too.

deep fried oreo

3. Make your own
Sure everything looks so good and you want it all without the consequences. Why not make your own healthy version? It's fun messing around in the kitchen experimenting! Make protein ice cream, or buy the healthier great tasting version (skinny cow!), swap out ingredients in your favorite baking recipes (sugar free syrups, sugar free pancake syrup, pineapple juice, pureed fruit, cottage cheese, yogurt, protein powder, egg whites, pumpkin puree, apple sauce, sugar free pudding etc).  Use less of the 'unhealthy' food and layer it with the healthier counterpart (ice cream and yogurt or low fat ice cream), make parfaits with cereals, fruit and other toppings that give you the sweetness and crunch. That way you can have your cake and enjoy it too! (and still fit in your jeans!) Buffalo burgers and Turkey burgers are great lean meat alternatives, as are grilled portabella mushrooms, lean beef and bison!

4. Bring your own
Parties are full of what I call 'the world's unhealthiest food' display ever. It seems like whenever we are asked to bring food to a party, we use this as an opportunity to add mayo, butter, cream, lard, sugar etc to anything possible! Never have I seen so many dips swimming in butter, lard, and unnecessary artery clogging ingredients! Yes you want to be a good guest, but try to be remembered by something other than causing a heart attack with your mom's world famous 11 layer cheese and fried chicken dip. Bring something that you would want to eat but make it healthier. Bulk it up with fruits and veggies, use low fat ingredients and bring a healthy option. Everyone likes grilled chicken. Also, remember, just because it's there doesn't mean you have to eat it! Bring your own (if it's a BBQ type party). The hostess will most likely appreciate the contribution and it'll offer variety to the other guests. If you will be at the beach all day, bring some healthy snacks to munch on so you aren't left eating the chips. Bring bars, fruit, drinks, nuts, veggies, chicken breasts, healthy crackers, air popped popcorn, Popsicles, jerky etc. Be prepared.

5. Host it
You are in control. Your place, your rules- you don't feel like you are being inconsiderate or rude by turning away food. It's on your turf and terms. Spend the day with girlfriends making healthy food swaps that taste like the real thing. Get them each to bring a 'healthified' version of their favorite food. Get the guys to grill and enjoy each other's company! Kebab's are great party food- easy to clean, eat and fun! Seafood is another great option this time of year!

6. The Water Principle
The theory of volumetrics! Your stomach can only hold so much. Make sure you drink before you eat. Thirst is often confused for hunger. Drink something low calorie before you eat and stop often to stay hydrate. Make low calorie Crystal Light martini swaps, seltzer etc. This will also keep your hands occupied, so you aren't mindless eating your way through the spinach dip. Try adding fresh fruit to pitchers of lemon water (try orange wedges, cranberries, cucumbers, strawberries etc), or make your own diet soda concoction!n For every alcoholic drink you drink, drink a glass of water or non alcoholic  beverage. This will go a long way in preventing you from falling in love with the guy you swore looked like Brad Pitt, from dehydrating yourself and ending up sick,  keeping your bank account in check and keeping the waist line from expanding!

7. Special Day
If you know that the carnival is coming, or someones birthday party is around the corner, give yourself permission to indulge! Make it a special day. Enjoy the cake. Seriously, it won't kill you! Allocate that day as a sort of 'cheat day' or 'cheat meal'.

8. Forget and move on!
Do not beat yourself up or try to over compensate the next day with under-eating. This will only get you thinking on food and lead to more eating to deal with the guilt. Your body will balance itself out. Just forget the binge and go on as normal. Guilt has never benefited anyone! Focus your energies on something productive and positive. Don't diet and deprive yourself in attempts to make 'calorie' amends. I promise you will regret it and end up in a vicious binge cycle. It's JUST FOOD!

9. Eat your veggies and protein!
Again, this goes with the theory of Volumetrics. Your stomach can only hold so much without feeling like it's going to burst. Avoid the sugar crash and post food spree regret and fill it up with first with protein, fats, healthy carbs and a little room for that Apple Pie (or 2)! Protein, fats and carbs maintain satiety, healthy blood sugar levels, blood chemistry and mood balance. When we cut out foods groups this leads to vitamin and mineral deficiency's, which lead to cravings as our bodies way to fulfill those deficiency's. (Chocolate cravings can be attributed to Magnesium deficiencies).

Enjoy every minute of the sun on your face, the laughter and love of good family and friends and the summer festivities! Just plan ahead and you won't have any regrets looking back!

What about you guys? What are you summer tips and tricks to stay healthy? I say get active and just have fun! What are your favorite summer drinks, splurges and foods?