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NUTRISPEAK by Vesanto Melina MS, RD
Spring cleaning this year should include your body. So, unless you’re of the
“Why clean, it will only get dirty again?” school of thought, read on.
Over time, our body has accumulated toxins, often stored in fat cells.
These may have come through diet, use of prescription or other drugs,
and environmental exposure. We have marvellous ways to clear or transform
toxins through our kidneys, lungs, liver, digestive tract and through
perspiration. However, these functions may not be operating at top
capacity, or we may have overtaxed our system. Thus our ability to
detoxify depends on lifestyle choices and overall health status.
A spring cleaning includes diet and lifestyle changes that: reduce
intake of toxins, improve elimination, and shift from foods that do
little good to those that provide helpful substances such as
antioxidants.
During a cleanse, toxins are metabolized in a two phase process in the
liver. If both phases are not functioning optimally, the liver can
create toxic intermediate by-products. This may actually increase the
amount of unpleasant substances circulating through our system.
Similarly, when we lose weight, we may experience detoxification
symptoms because along with fat, we release toxins stored within the
fat. We may experience flu-like reactions, acne, or the aches of
arthritis or fibromyalgia. Some types of cleanse are best conducted under
supervision by a qualified healthcare provider. This is to ensure that
detoxification pathways are eliminating efficiently, and to minimize
possible undesirable symptoms.
If your usual diet is organic and vegan,
vegetarian or near-vegetarian,
you're already well on your way because a diet centered on organic plant
foods is cleansing in itself. If you believe you need more than that
(based on how you feel, or past habits), a gentle and gradual cleanse can be
conducted by simple remedies that you can do yourself. Here are helpful
tips.
Increase fibre intake
Fibre, which is present only in plant foods, is the Roto-rooter of
the gastrointestinal tract. As it passes through, it carries out toxins,
including carcinogens. Increasing our intake of organic vegetables and
fruits has multiple benefits in the elimination process. These foods
provide excellent and varied types of fibre; a multitude of protective
antioxidants; and vitamins and minerals that nourish the organs of
detoxification and elimination, the liver, kidneys, skin, lungs and
digestive tract. Furthermore, vegetables and fruits replace less
healthful items in the diet.
Avoid food allergens
Foods to which we are allergic or intolerant can increase symptoms
of dermatitis, respiratory problems, digestive disorders, and some types
of arthritis. The specific reactions and food culprits vary from one
individual to another. For example, wheat, dairy products, or the
nightshade family of plants (potato, tomato, eggplant, peppers and
exposure to tobacco) can be triggers for arthritic aches and pains in
some people. For more on food sensitivities, see
The Food Allergy
Survival Guide by Melina, Stepaniak and Aronson (Healthy Living
Publications, 2004).
Drink plenty of water
Eliminate coffee, and while toxins are clearing your system, enjoy
plenty of clean water. Aim for 2 to 3 litres of water every day, or more.
Take saunas
Dry saunas increase elimination through the sweat glands and skin.
Focus on fresh fruit and vegetable
Fresh fruit and vegetables
and
juicing
support your organs of elimination on the journey to improved health.
Here’s a recipe for spring cleansing.
Go-for-the-green Salad
This colourful salad, from
Becoming Vegetarian by Melina and Davis
(in the US, The New Becoming Vegetarian) is packed with health-supportive antioxidants and phytochemicals. If you like, be creative with additional vegetables such
as cucumbers, snow peas, cauliflower, broccoli, celery, alfalfa sprouts,
sprouted lentils, avocado and grated radishes or daikon.
8 cups romaine or leaf lettuce, torn into bite-sized pieces
4 cups kale, stem removed and sliced matchstick thin
1 container (100 g) broccoli or sunflower sprouts
1 cup grated carrots or golden beets
1 cup cherry tomatoes
1/2 each, sweet red and yellow pepper, sliced
1/4 cup pumpkin seeds (optional)
1/4 cup almonds, raw or toasted (optional)
Place ingredients in a large bowl and toss. Leftover salad (without
dressing) may be stored, refrigerated, in a tightly sealed container for
several days.
Makes 14 cups
Per two cup serving: calories: 48, protein: 3 g, fat: 0.6 g,
carbohydrate: 10 g, dietary fiber: 3 g, calcium: 100 mg, iron: 2 mg,
zinc: 0.5 mg, folate: 113 mcg, vitamin C: 100 mg, vitamin E: 1.2 mg.
Vesanto Melina is a registered dietitian, author and consultant.
www.nutrispeak.com |
