Detoxification 101

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Despite our best efforts to avoid toxins, encountering them is a fact of life. They are in the air we breathe, water we drink, foods we consume, products we use on our bodies and in our homes, medicines we take. . .the list goes on. Removal of these toxins is a natural process of our bodies. Here is the 101 on how the body detoxifies.

What is Detoxification?

According to Merriam-Webster, detoxification is the process of removing a harmful substance (such as a toxin). Our bodies have an effective detoxification system that involves 3 primary organs.

The Liver

The liver’s major function is filtering toxic substances to prevent them from passing into your bloodstream. Thus, the liver is our first line of defense against toxins.

The Kidneys

The kidneys’ role in detoxification is the constant filtration of blood and excretion of toxins in the form of urine.

The Colon

The colon’s main role is to flush out toxic chemicals. In other words, it is the “dumping station” for the liver, kidneys, and lymph system. In average person’s lifetime, the colon will handle over 25 tons of food. Healthy bacterial flora inside the intestines assist the colon with the breakdown of toxins.

The Liver’s Role in Detail

Water soluble toxins typically don’t stand a chance against a healthy body’s detoxification system, but many toxins we encounter are fat soluble. These toxins end up in areas of the body with concentrated fatty tissue, such as the brain, breasts, and adrenal glands.

Unfortunately, toxins can remain stored in fatty tissue for years. A build-up of toxins can lead to brain toxicity and endocrine disruption, as well as damaging side effects like frequent headaches, cognitive issues, and fatigue. Over time, the release of these toxins may even contribute to infertility and the development of cancer.

Your liver is the most important organ of detoxification and functions like a massive chemical plant. It manufactures certain compounds, detoxifies dangerous compounds, and directs substances all over the body for use, storage, or excretion. There is a two-phase process by which the liver removes fat soluble toxins. You can think of phase 1 as being responsible for breaking things down, while phase 2 builds new substances from these raw materials by adding molecules to them.

Phase 1 Detoxification

The presence of certain chemical toxins triggers the release of specific enzymes in the liver. The role of these cytochrome P450 2D6 (CYP2D6) enzymes is to convert fat soluble toxins into water soluble substances for excretion in urine or bile.

Phase 1 detox involves a complicated process of oxidation (addition of electrons), reduction (removal of electrons), hydrolysis (breaking down using water), hydration (adding water molecules) and finally, dehalogenation (removing a halogen). Phew!

The steps listed above result in a water soluble substance that can be excreted by the body. However, this process is taxing on the liver and produces intermediate metabolites. What’s more is these resulting metabolites are free radicals and may even be more harmful to the body than the original substance.

Substances that trigger Phase 1 enzymes:

  • Alcohol
  • Exhause
  • Nicotine
  • Paint fumes
  • Steroids
  • Saturated fats

Phase 2 Detoxification

In Phase 2, enzymes add another substance (called a conjugate) to the intermediate metabolite in a process called conjugation. Phase 2 conjugates include: amino acids, sugars, glutathione, methionine, sulfur, and acetyl co-A. After this final transformation, the substance is excreted either through the gallbladder as bile or the kidneys as urine.

Substances necessary for Phase 2:

  • Sulfur
  • Amino acids
  • Vitamin B12
  • Molybdenum

Potential Issues

Phase 1 detoxification requires the activity of lots of enzymes. Therefore, some people who are enzyme deficient or who have a high toxin load may need to supplement. Additionally, because this step of breaking down toxins is taxing on the body, other substances are helpful. These include antioxidants to neutralize free radicals, as well as other co-nutrients that support phase 1 activities.

Problems arise when substances needed in phase 2 are lacking. For example, a the body needs certain amino acids to metabolize sulfur (found in foods such as eggs, beef, cruciferous vegetables, cheese, etc.) into sulfate. A shortage of the amino acids necessary results in a “back up” of reactive intermediate metabolites, which can then lead to tissue damage and disease.

Supporting the liver is key for ensuring proper detoxification. Proper diet and supplementation help provide the liver with what it needs to carry out its job efficiently. In addition, avoiding alcohol and other toxins helps to reduce the demand on the liver. Certain foods, including coffee, tea, cruciferous vegetables, grapefruit, beets, and berries are all supportive of a healthy liver as well.

Supplements to Enhance Detoxification

You can detoxify the body simply by removing common toxins and consuming the right kinds of foods. Additionally, there are some specific supplements that can aid the process of ridding the body of toxins.

N-Acetyl-L-Cysteine (NAC)

NAC is a precursor to glutathione in the body. Glutathione is an antioxidant that enhances detoxification by protecting cells from free radical damage. It also protects the liver and helps to reduce inflammation throughout the body.

Milk Thistle

Milk thistle contains a compound called silymarin that increases glutathione in the liver and intestinal tract. It also improves kidney and liver function and protects these organs from free radical damage.

Molybdenum

Molybdenum is a trace mineral that acts as a catalyst for enzymes involved in detoxification. The enzymes process and breakdown sulfites and other waste products in the body. This is important because a build up of sulfites, which are found in foods and sometimes used as a preservative, can trigger an allergic reaction, especially during a detox.

Vitamin B12

Also known as cobalamin, vitamin B12 is a water soluble vitamin found in meat, dairy, and other animal products. Vitamin B12 helps break down fatty acids and some amino acids in the body. It also flushes fat-soluble toxic chemicals out of the system and decreases the body’s immune response to sulfites and other toxins, such as preservatives.

Spirulina and Other Greens

Spirulina and other sources of algae supply a healthy dose of chlorophyll to the body. Chlorophyll binds to toxins in the bloodstream and increases oxygen supply to the cells. Additionally, these algae supply magnesium and zinc, which also enhance detoxification.

Sulfur and Other Trace Minerals

Trace minerals are inorganic micro minerals that play a role in literally every single bodily process. Sulfur, in particular, is needed for the production of glutathione. Sulfur is vital for the detoxification of pharmaceuticals, environmental toxins (such as pollution and radiation), and heavy metals.

Toxin Binder

Many people experience undesirable symptoms during a detox. This comes from the release of toxins from cells into the body. It requires a good deal of energy and time to flush out these toxins, and to an extent, this is a normal part of the detoxification process. However, you can take a toxin binder to minimize the effects and help rid the body of toxins more efficiently. A toxin binder essentially acts as a taxi that gives toxins a ride out of the body via fecal matter and reduces some of the untoward symptoms of detox.

Shop Supplements for Detox

To make things easy, I created a one-stop-shop for all the supplements you need to embark on a detox. Click here to see the protocol and select the products to help rid your body of toxins!

Dig Deeper into Detoxification

Are you ready to learn more and detoxify your body for optimum health? Come check out these posts:

source 1, source 2

Clean 7 Smoothies

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Smoothies are a great way to add a boost of nutrition to your diet. Not only do they provide a simple way to sneak more fresh fruits and vegetables in your diet, you can also pack fiber, antioxidants, healthy fats, and other goodness into a smoothie. I recently decided to add more smoothies to my regular diet. Here you will find several of my favorites that I like to call the Clean 7 Smoothies.

Selecting Ingredients

Making delicious smoothies is pretty easy if you keep a few basics in mind. Select ingredients from each of the following categories to create the “base” of your smoothie:

  • Liquid (almond milk, coconut milk, water, fruit juice)
  • Fruits and/or vegetables 
  • Healthy fat (coconut or other oil, seeds, nuts or nut butters, avocado)

From there you can also add spices or extracts and/or other superfoods to add bulk, flavor, texture and nutrition. These may include oats, seeds, cocoa, ginger, flax, etc. If you want to add more sweetness to your smoothie, add a few dates or bit of stevia.

Some Favorite Ingredients in These Clean 7 Smoothies

Flax seeds or flax meal adds a boost of both soluble and insoluble fiber and omega-3 fatty acids. It may add a slight nuttiness to your smoothie, but most of the time, you won’t even know it’s in there.

Sweet potato helps to bulk up a smoothie to make it more of a meal. Plus it adds fiber as well as iron, calcium, selenium, vitamin C, and a hefty dose of most of the B vitamins.

Tahini, or sunflower butter, will give your smoothie a rich, buttery texture. Not only that, but it adds vitamin E and selenium, which combat heart disease and inflammation as well as help to regulate blood sugar. 

It’s easy to sneak spinach or other mild greens into many smoothies for an added dose of phytonutrients, such as iron and calcium.

I use both almond milk and coconut milk in my smoothies. Coconut milk is much higher in calories and fat (especially canned coconut milk). Consequently, it makes for a richer, creamier smoothie. If you use almond milk, you may want to add tahini or another butter for more creaminess, Additionally, coconut milk is the obvious choice for people with nut allergies.

Ok…let’s get to the recipes!

Clean 7 Smoothies

Mango Coconut

This smoothie combines vitamin-packed mango with lime and a kick of ginger. 

Ingredients

1 tablespoon flax meal

13.5 oz. can coconut milk

1/2 cup almond milk

1 cup frozen mango

1 teaspoon lime juice

Zest of half a lime

1/2 teaspoon freshly grated ginger

1/2 teaspoon stevia

Pinch of salt

Combine all ingredients in a high speed blender and blitz on high for 30-45 seconds until combined. Serves 2.

Piña Colada

Create a taste of the tropics at home with this creamy Piña Colada Smoothie. This simple recipe is not only creamy and delicious, it is also filling.

Ingredients

13.5 oz. can coconut milk

1 cup frozen pineapple

1 tablespoon coconut oil

1/2 cup water

1 teaspoon stevia

Combine all ingredients in a high speed blender and blitz on high for 30-45 seconds until combined. Serves 2.

Berry Colada

Add a handful of mixed berries and some sweet potato to the basic Piña Colada Smoothie for a boost of antioxidants and vitamin A. 

Ingredients

13.5 oz. can coconut milk

1 cup frozen pineapple

Mixed berries

1/2 medium sweet potato, cooked and skinned

Combine all ingredients in a high speed blender and blitz on high for 30-45 seconds until combined. Serves 2.

Chocolate Avocado

Avocados provide beneficial monounsaturated fatty acids that help with weight management, brain health, and help regulate cholesterol. They also add a rich, creamy texture to this smoothie. *Disclaimer: This smoothie was not my favorite. Maybe a few modifications would make it taste better. 

Ingredients

1 avocado, pitted and peeled

1/4 cup cocoa powder

4 dates

1 teaspoon stevia

2 cups almond milk

Combine all ingredients in a high speed blender and blitz on high for 30-45 seconds until combined. Serves 2.

Cherry Chocolate

This rich, filling smoothie will satisfy a chocolate craving while providing a dose of vitamins from the cherries and sweet potato.

Ingredients

2 cups almond milk

1 tablespoon raw cacao powder

15 frozen cherries

1/2 medium sweet potato, cooked until very tender and peeled

3 dates

1 tablespoon coconut oil

Pinch of salt

Combine all ingredients in a high speed blender and blitz on high for 30-45 seconds until combined. Serves 2.

Berry Blast

This is not your average boring berry smoothie. The creaminess from the nut butter compliments the sweet berries and hint of lime perfectly.

Ingredients

1/4 cup sunflower butter

1 tablespoon flax meal

1.5 cups water

1 cup mixed berries

1/2 cup spinach

1 tablespoon lime juice

2/3 teaspoon freshly grated ginger

1 teaspoon stevia

Combine all ingredients in a high speed blender and blitz on high for 30-45 seconds until combined. Serves 2.

Cinnamon Cardamom

This creamy, spicy smoothie will give you that fall flavor but without all the sugar and calories.

Ingredients

1/2 cup sunflower butter

1 tablespoon flax meal

4 cups almond milk

2 tablespoons coconut milk

1/4 teaspoon cinnamon

1/4 teaspoon cardamom

1/2 teaspoon vanilla extract

3 dates

1/2 cup pomegranate juice

Pinch of salt

Combine all ingredients in a high speed blender and blitz on high for 30-45 seconds until combined. Serves 2.

Apple Cinnamon

This smoothie is like apple pie in a glass. 

Ingredients

Apple, peeled, stemmed and cored

1/4 cup sunflower butter

3 cups almond milk

1/4 teaspoon cinnamon

1 tablespoon flax meal

1/2 teaspoon nutmeg

Combine all ingredients in a high speed blender and blitz on high for 30-45 seconds until combined. Serves 2.

Intermittent Fasting

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Intermittent fasting is an eating trend that has once again gained popularity after being studied for its health benefits. As accessibility to food wasn’t always convenient like it is today, humans would go through phases of fasting which taught them how to function, even on an empty stomach, for long periods of time. Some people choose to fast for religious or spiritual reasons, and in fact can feel more natural than traditional eating practices. 

Intermittent fasting guides your focus to when you’re eating as opposed to what you’re eating. A fast can vary in length, with different goals and methods. 

There are three main types of intermittent fasting: 

  • Time restrictive eating. You’ve probably heard of this method most often, as it is, as it aims to align your eating patterns with your circadian rhythm. In this method (16:8), you would fast for 16 hours, and eat over the course of eight. This is often the most sustainable way to practice fasting, and is definitely the most popular option.
  • Whole-day fasting. You may have heard of this as the 5:2 diet, where you eat your regular portions and at your regular times for five days, and then two days each week you are on a complete 24-hour fast.
  • Alternate day fasting. This is the strictest form of fasting, because you only eat every other day. 24 hours of eating is followed by 24 hours of fasting. But beware of long term fasting; if you go too long without intaking any calories, your body might actually start storing more fat in response to starvation.

What is the point of reducing my calorie intake during these fasting phases? 

After hours without food, your body begins to run out of sugar to use for energy to keep you going. At this point, your body will look to other sources for energy, at which point it will begin burning fat. Some refer to this as metabolic switching.

By prolonging the fasting period, your body becomes able to begin burning fat more quickly. When choosing the right fast for you, you want to make sure you’re adding your preferred method into your daily routine. The key to any ‘diet’ is consistency, so be sure to choose a method that you’re going to feel confident sticking with for an extended period of time so that you’re truly able to see and feel the results. 

Is there anything I am allowed to have during my fasting periods? 

Yes. Water and zero-calorie beverages such as black coffee and some teas are permitted during these fasting times. Also be sure to use caution during your eating time periods. The point of fasting is to cut out calories for a designated period of time; this does not mean that during your eating windows that you should be consuming vastly more calories than you normally would on any given day. Fasting does not permit you to “go crazy” during these eating windows; instead it allows your body to better metabolize what you are eating during your day-to-day. 

What exactly are the benefits of intermittent fasting for my body? 

The benefits of fasting go far beyond physical health. While weight loss is often the most talked-about benefit, it is certainly not the only one. Studies have shown that intermittent fasting helps to improve memory. Furthermore, fasting can improve your heart and tissue health. Reduced tissue damage, improved blood pressure, and improved resting heart rate are all benefits that go beyond just what you notice in the mirror. Some even use fasting to help monitor irritable bowel syndrome, arthritis, or high cholesterol. 

So, is it safe? 

As with any lifestyle change such as intermittent fasting, it’s always a good idea to consult with a physician. It may not be recommended for children under 18, women who are pregnant or nursing, or people with a history of blood-sugar trouble or eating disorders. Listen to your body, and remember that change does not happen overnight. It takes consistency, and trial and error to figure out what is going to work best for your own body.

Ready to reset your relationship with food? Learn about the Metabolic Makeover Boot Camp here.

The Big 8 Food Allergens

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Ever notice the small bold print under a product’s ingredient label? The one that highlights certain ingredients? It may say something like: “Contains soy and milk. Manufactured in a facility that processes tree nuts and wheat.” This labeling refers to the Big 8 food allergens and includes. These include milk, eggs, fish, shellfish, tree nuts, peanuts, wheat and soy.

Because these 8 foods account for 90% of food sensitivities, all processed foods must include this declaration on the label. Let’s investigate the reasons these foods contribute to so many food allergies and sensitivities.

The Big 8 Food Allergens

Milk

Let’s start by saying that milk is for cows. Humans digestive systems simply are not designed to effectively break down the proteins in cow’s milk.

Milk is the most common food allergen in infants below the age of three. While some children outgrow the allergy, many adults have an intolerance or allergy to milk. In many people, milk triggers an immune reaction against the protein casein, or an inability to metabolize the milk sugar lactose (lactose intolerance).

A variety of nut milks offer a tasty, nutritious alternative to animal-based milks.

Symptoms of milk allergy include skin, gastrointestinal, respiratory or systemic reactions, and in rare cases, anaphylaxis. 

Fortunately, there are a variety of tasty and nutritious plant-based milks. These include a variety of grain and nut-based alternatives:

Eggs

Like milk, eggs top the list of allergens in infants and young children. This allergy may disappear as a child approaches the age of 6, but not for everyone. 

Egg allergy is a IgE-mediated food allergy. This means that consuming eggs triggers the production of Immunoglobulin E antibodies, which results in a histamine release. Typically the proteins that trigger the reaction come from the egg white. Symptoms range from digestive discomfort to itching, eczema, rash, vomiting, asthma, and in rare cases anaphylaxis. 

Choosing an egg substitute depends on the use. 

  • Commercial egg replacers, such as Just Egg, usually work in most recipes.
  • Applesauce or mashed banana works well in many baked goods. 
  • Vinegar and baking soda can produce a leavening effect in cakes and breads.
  • Aquafaba (the liquid in a can of chick peas) works to replace egg whites.
  • Yogurt works as a binder to keep foods moist.
  • Flax eggs fit the bill in a variety of recipes and add a dose of added nutrition.

To make flax eggs, combine 5 teaspoons finely ground flaxseeds with 6 tablespoons hot water. Allow to sit for 5-10 minutes until it develops an eggy consistency.

Fish

The fish muscle protein parvalbumin is to blame for the majority of fish allergies. Because almost all fish contain this protein, an allergy to one type of fish usually means an allergy to all fish.

Most fish allergies result in gastrointestinal upset, but some are more severe.

Fish and shellfish allergies range from mild gastrointestinal discomfort to severe anaphylaxis.

Shellfish

Shellfish include crustaceans, such as shrimp, crab, and lobster. Some people may also react to certain mollusks, such as snails and scallops.

A shellfish allergy is similar to a fish allergy. However, the culprit protein is tropomyosin. Additionally, allergies to shellfish tend to be more severe than those to fish. Symptoms range from mild local reactions in the mouth, digestive and respiratory symptoms, to severe life-threatening reactions. 

Tree Nuts

Nuts represent one of the most important group of allergens worldwide. It includes a variety of nuts and drupes (actually a type of seed), such as Brazil nuts, chestnuts, hazelnuts, pine nuts, and walnuts, almonds, pecans, cashews, and pistachios.

It only takes a small amount of nuts to produce a serious reaction in someone with an allergy.

In peanut and tree nut allergic reactions, the body is unable to recognize one or more proteins, which triggers an immune system response. Nut allergies can be very severe because only a small amount can produce a reaction in many cases. In fact, nuts are the only food on the Big 8 Food Allergen list that can elicit a reaction from skin contact or inhalation.

Skin reactions are the most common symptom of nut allergy, however, severe respiratory symptoms and anaphylactic reactions can occur in more extreme cases.

A variety of seeds are the best alternatives to nuts. Pumpkin and sunflower seeds can add a flavorful crunch to many recipes and snacks. Try dried fruit or oats in granolas, salads, and baked goods. 

Peanuts

Peanut allergies are the most common food allergy in children. Peanut allergies are not only one of the most common, but also most severe reactions in those who suffer from it. Like tree nuts, it doesn’t take much to elicit a reaction. 

Symptoms of peanut allergy are similar to those of tree nuts as well.

Peanut butter lovers, check out some of these alternatives. If you can eat tree nuts, try another nut butter, such as almondor cashew butter. For those avoiding all nuts, sunflower butter (or tahini) or pumpkin seed butter.

Wheat

Gluten protein is the cause of the vast majority of wheat allergies. Sensitivities can range from mild to severe, such as in the case of individuals with Celiac disease. 

Like eggs, wheat is an IgE-mediated allergy that can cause a host of systemic symptoms. Gluten allergies or sensitivities may manifest as gastrointestinal discomforts, fatigue, brain fog, migraines, skin rashes, and more. To learn more about the risks of gluten, check out this detailed post.

Gluten sensitivities and allergies are on the rise. Fortunately, there are an abundance of great alternatives.

Years ago, a gluten allergy meant eliminating a slew of foods from the diet. Fortunately, there are plenty of gluten-free options available for breads, crackers, cereals, and other baked goods now. In baking the cup-for-cup type of gluten free flours offer a simple alternative with surprisingly good results. You can also opt for using other flours or making your own blend.

Soy

Soy can present a challenge because it is widely used in so many foods and personal care products. Children, in particular, may be sensitive to soy proteins that can elicit an Ig-E allergic reaction. Many children outgrow this sensitivity as their systems mature and produce enzymes necessary to digest soy protein.

Is soy all bad? Maybe, maybe not.

Most soy allergies produce mild symptoms, such as tingling in the mouth, hives, swelling of the mouth and face, skin flushing, and respiratory and digestive complaints. In rare cases, soy allergies may result in anaphylaxis.

It’s no secret that I eat soy and you’ll find it in many of the recipes on this blog. Hear me out. The prevalence of processed soy in so many foods can give it a bad rap. The main issue is the highly processed GMO soy that dominates our food supply. If you select non-GMO, organic soy sources, I believe the risks are minimal. Check out For the Love of Tofu and Debunking the Myths About Phytoestrogens for more information.