Nutrition 101

A Healthy and Natural Detox Plan

May 22, 2014

by Abbie Gellman, Culinary Nutritionist

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Culinary Nutritionist Abbie Gellman shares her tips for creating a healthy, fork-friendly detox plan.

Heading into summer, we’re bombarded with detox and cleanse advertisements hounding us to get back our “beach bodies” and embrace “liquid nourishment.” But do we need to give up food to detox?

As Andrea discussed recently in “How to Detox Naturally,” us dietitians at SPE Certified prefer to aim for a diet rich in vitamins and minerals so our bodies can detox in a natural way. That being said, sometimes you just need a nudge or a personal challenge to get moving in the right direction. As such, we’ve taken the idea of a detox and made it fork-friendly!

For five to seven days, focus on the following “pro-detox” foods, incorporating breakfast, lunch, dinner and two to three snacks. Remember, portion size is key! Proteins should be approximately three ounces, oil limited to about one tablespoon total per day, and other fats about half an avocado or a handful of nuts daily.

“Pro-detox” foods to focus on:

• Vegetables: Broccoli, Brussels sprouts, cauliflower, leafy greens, beets, fennel, celery, cucumbers, zucchini, onions, garlic, ginger
• Fruits: Citrus, berries, kiwi, apple, dates
• Proteins: Wild fish and eggs
• Grains: Quinoa and black or brown rice (anti-inflammatory properties)
• Fats: Avocado, nuts (healthy fats)
• Oils: Olive oil, avocado oil, walnut oil
• Herbs and condiments: Fresh herbs, vinegars, ground spices

What to avoid:

• Sugar and artificial sweeteners
• Caffeine
• Alcohol
• Food additives and preservatives

Example routine:

Breakfast:  Saute onions, garlic and swiss chard or spinach in 1 teaspoon olive oil, place on a plate, then top with one or two fried egg(s) (fry in the same pan as the vegetables) and season to taste with salt and pepper.

AM Snack: Piece of fruit and a few nuts.

Lunch: An assortment of leafy greens, chopped vegetables, and ¼ to ½ of an avocado. Optional: ¼ cup of quinoa. Make dressing: Mix 1 teaspoon olive oil, walnut oil, or avocado oil with 1 tablespoon of vinegar, season with salt and pepper and toss with the salad.

PM Snack: One date and a vegetable juice.

Dinner: Three ounces of wild cod baked in parchment paper and served with sautéed broccoli, cauliflower, zucchini, onions, garlic and ginger (use 1 teaspoon olive oil) and a side of black rice or quinoa. Cook with spices and herbs liberally, such as parsley, cayenne pepper and red pepper flakes.

Evening Snack: One date and a mug of chamomile tea.

What's your detox routine? Share your tips in the comments below!

nutrition advice, nutrition facts, detox, diet

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