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| Nutrition Talk: Spring Cleansing |
Time for Spring Cleaning?
As we patiently wait for some sunny spring days to hit the Northwest many of us are also thinking about the importance of making dietary changes that will help us renew our energy and give us a fresh nutritional start. Spring is a season of new beginnings and often the time of year that we choose to embark on a cleansing program. If you have been wondering why this might be beneficial for you, read on to learn more about the importance of cleansing.
The Importance of Cleansing
Because of the level of toxins that abound in our modern world, it is important to support our body’s ability to eliminate excess toxins. Toxins that threaten our health may come in the form of air and water pollution, industrial wastes, pesticides and other powerful chemicals.
According to Elson M. Haas, M.D., the author of The New Detox Diet, “Toxicity occurs on two basic body levels---external and internal. We can acquire toxins from our environment by breathing them, by ingesting them, or by being in physical contact with them. Most drugs, food additives, and allergens can create toxic elements in the body. In fact, any substance can become toxic when used in excess.”
What is a Toxin?
A toxin is any substance that creates irritation or causes harmful effects in the body.
Toxins in Food
One way to reduce your exposure to chemicals is to choose organic over conventionally grown foods. Organic foods are grown without pesticides, herbicides and toxic fertilizers. The term “organic” can also apply to animal products. An organically grown chicken is fed organic feed that is free of pesticides and herbicides. Also organically raised animals are not given antibiotics and growth hormones. It is especially important to choose organic products that may contain animal fat. For example, one way that the cow has to excrete toxins is through her milk. These toxins are fat-soluble and will remain in the fat of whatever products are made. For example, butter from a conventionally raised cow will contain more toxic residues as it is higher in fat than fat-free milk. This is one good reason to choose organic butter!
What are the Benefits of Cleansing?
Stressors of the Digestive Tract
• Refined and highly process foods made with white flour and sugar
• Excess fat and low quality or oxidized fats
• Overeating and failing to chew thoroughly
• Drinking too much with meals, thus diluting our digestive juices and reducing our ability to properly break down food
• Food chemicals, pesticides, and environmental toxins
• The persistent use of alcohol, caffeine and nicotine
• Use of prescription, over the counter and recreational drugs
• Lack of fiber from fruit, vegetables, whole grains, legumes and nuts and seeds
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One of the main reasons for cleansing is to give our digestive system a rest. If you have spent the winter hibernating with your favorite “heavy” foods, eating lighter, vegetable-rich fare, will help you to cleanse your body, rest organs, and even jump start a weight loss program.
The liver is one of the most important eliminatory organs. Over one and a half quarts of blood flow through the liver per minute. It is our primary filter for both toxins and nutrients. The liver is an incredible organ, which performs over 1500 different functions including detoxification of numerous substances.
Obviously, we would be very unhappy if our livers were not performing at their fullest capacity. Foods that aid the liver in detoxification are dandelion greens, parsley, lemons, grapefruit, apple and spinach.
Adequate water and fiber consumption are crucial to the colon’s ability to eliminate waste and rid the body of toxins. Consuming 25 to 35 grams of fiber daily will support the body in eliminating toxic waste. Foods that may help support colon function are aloe, rhubarb, wheat grass, flax seed meal, celery, carrot, apple, spinach, prunes, fig, raisins and peppermint tea.
Taking probiotics, also known as beneficial bacteria, helps to maintain healthy intestinal flora. The benefits of consuming fermented foods and probiotic supplements include inhibiting the overgrowth of “bad gut bugs”, improving digestion and vitamin synthesis, support of nutrient absorption, detoxification and protection from toxins and boosts immune function. Cultured or fermented foods, such as yogurt, tempeh and miso provide health benefits in part due to their beneficial bacteria cultures.
Where to begin?
• Simple dietary changes are a great place to start. Begin by adding one serving of dark, leafy greens to your diet every day.
• Avoid toxins when possible (drink purified water, organic food, etc.)
• Enhance the body’s ability to eliminate toxins (castor oil packs, dry skin brushing, adequate fiber, water, exercise and rest)
• Drink no more than 4oz of liquid with meals
• Get sufficient fiber. At least 25-35 grams daily
• Maintain regular elimination
• Add cleansing foods to your daily diet
• Chew thoroughly, be present when eating (digestion begins in the mouth)
• Exercise daily
Of course, before making any dietary changes we suggest that you communicate with your health care professional to make sure that these new food choices are right for you. For a detailed outline of a gentle cleansing program, check out our Very Veggie Spring Cleanse.
| Recipe: Oregon Beet and Walnut Salad |
OREGON BEET AND WALNUT SALAD 
3 beets, cooked, peeled, and cut into chunks
2 tart apples, cut into chunks
½ cup raw walnuts
3 green onions, sliced
1/3 cup your favorite vinaigrette
¼ cup flat leaf parsley, chopped
Mache or butter leaf lettuce, rinsed, patted dry, and torn
In a large serving bowl, combine beets, apples, walnuts and green onions.
Drizzle with vinaigrette, add chopped parsley, and gently toss again.
Serve over torn butter leaf lettuce leaves or mache greens.
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