being healthy is a revolutionary act · with fad diets like the “grapefruit diet” or the...

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Being Healthy Is a Revolutionary Act

Demystifying Detox Everything you need to know to lose toxins without losing your mind. 1-4

Detox Done Right Separate the hype from the real-ity and safely enjoy the benefits of a cleaner body. 5-8

The UltraSimple Slim Down Good health is a life-enhancing journey. Healthy living begins with our own thoughts, assumptions and beliefs. 9-12

Guide to DetoxDay-to-Day Detox Simple steps to keep your body running clean. 13-15

Fast Track Liver Detox A healthy liver is neede to flush out unwelcome toxins. Learn how to keep this overachieving organ in shape. 16-19

1 ExperienceLife.com

Guide to Detox, Article 1 of 5

Demystifying DetoxDetoxing is all the rage these days. But what’s the right way to approach it? Here’s every-thing you need to know to lose your toxins without losing your mind.

By Jane Alexander

Fifteen years ago, when I first wrote about detoxing, everybody laughed and said I was mad. Nowadays peo-

ple think you’re mad if you’re not detoxing. Everywhere you turn, books and maga-zines are touting the “latest” or “best” detox. The drugstore shelves are heaving with products promising to squeeze out every kind of toxin, while spas have a bar-rage of treatments purporting to cleanse and rebalance your entire system.

There is no doubt we live in a toxic world, so a growing awareness of the is-sues and a desire to embrace a healthier lifestyle are certainly beneficial. But you have to wonder why detoxing, in par-ticular, is so popular. My feeling is that it’s mainly about control. We live in an increasingly frightening world over which it seems we have little or no real influence. We may feel we can’t get rid of terrorism, or job insecurity or an uncertain economy, but that we can take control of the “nas-ties” within our own bodies.

Also, in a world where confusion and information overload reign supreme, there is a real psychological yearning for clarity and purity. We can see this in the desire for minimal design and for cleaner homes, as well as in the embracing of mind-body disciplines such as yoga, tai chi and medi-tation. But I sometimes wonder if we’re beginning to lose sight of the real value

and purpose of detox beneath all the increasing layers of commercial greed and wishful thinking.

Detox Mania I’m not the only one to wave the red flag. Naturopath Roger Newman Turner, ND, DO, BAc, author of Naturopathic Medicine: Treating the Whole Person (HeALL, 2000), has been lecturing and broadcasting internationally on naturopa-thy and detoxing for more than 40 years. He strongly believes that the detoxifica-tion fad has gotten out of hand. “We’re seeing a good many distortions of the principles behind it,” says Turner. Suzanne Duckett, author of Spa Directory (Carlton, 2002), agrees: “There’s detoxing and then there’s ‘detoxing.’ For instance, some spas offer serious cleansing programs while others will just wrap you up in bandages and throw in a bit of algae. Basically they’re making a fast buck.”

We’re definitely witnessing the rise of what I term “detox lite”: treatments and supplements that promise to detox you without demanding any work on your part. Sorry, but all the wrapping and massage in the world won’t detox you on their own. You can’t expect a cleansing supple-ment, however pricey or fancy, to take the thought and effort out of true detoxing. Herbs and micronutrients can help the

process, but if you’re trying to detox while continuing to load your body with the wrong food – or too much food – you’re simply wasting your time and money.

Even if you’ve committed to doing a serious detox, the choices can still be overwhelming. Should you go for contrast hydrotherapy or colonics? Fasting or liver flush? Should you eat just vegetables, just rice, or add in lean protein? It’s tempting to forget the entire detox idea altogether.

“People are always looking for an easy way,” says Carol L. Roberts, MD, of the American Holistic Medical Association (AHMA), noting that very few people do the research and are diligent enough to complete a formal detox program. “How-ever, the concept of detoxing is still valid,” she asserts, “and even an inadequate effort in the right direction may be better than no effort at all.”

So don’t throw out the baby with the proverbial bathwater. Detoxing is worth doing – you just need to sort the helpful from the hype.

Working the System Despite detoxing’s popularity, there is as yet little scientific evidence for its benefits. So nobody can claim with total confidence that detoxing can cure you of any particu-lar disease or improve your health. Yet the anecdotal evidence for detoxing is g



abundant, and naturopathy – which has advocated detoxing for more than 100 years – bases its entire philosophy on the need to detoxify the body. “There is grow-ing awareness in the medical community of the role of toxins in many chronic ill-nesses,” says Roberts. “The science is defi-nitely there but not widely used yet.”

A good detox works on all the major players in your body’s detoxification system: liver, lungs, kidneys, skin, intestines and lymphatic system. Detoxing can, in some cases, improve quite serious medical conditions, according to nutritional thera-pist Patrick Holford, founder of the Insti-tute for Optimum Nutrition in the United Kingdom and author of The Optimum Nutrition Bible (Crossing Press, 1999). “The liver is key,” he says, “and just about any allergic, inflammatory or metabolic disorder may involve or create subopti-mum liver function. This might include eczema, asthma, chronic fatigue, chronic infections, inflammatory bowel disorders, multiple sclerosis, rheumatoid arthritis and hormone imbalances.”

It’s also not uncommon to notice huge shifts in mood when you detox. These can be positive, or initially difficult. “Any changes we make on a physical level are likely to have an impact on our emotions and minds as well,” says psychologist and nutritionist Dawn Hamilton, PhD, coauthor of Super Energy Detox: 21-Day Plan With 60 Allergy-Free Recipes (HarperCollins, 2002). “While we are cleansing the physi-cal body, we can also experience an ‘emo-tional detox,’ meaning that old emotions come to the surface to be released.”

Because detoxing involves cutting out alcohol and caffeine, you may also notice your energy levels balance out and your mind become clearer and more focused. Sleep often improves, as well: Many peo-ple find relief from even chronic insomnia during a detox.

Food intolerance is another issue. A good detox follows the path of an elimination diet (used to diagnose food sensitivities and intolerances). If you have undiagnosed food intolerance, you could well notice huge health benefits. In fact, as a result of detoxing, many people report having beaten or seen dramatic improve-ments in conditions such as asthma and eczema; headaches and migraines; hay

fever and sinusitis; PMS; and palpitations and chest pains. On a mental level, food intolerance can cause depression, forget-fulness and confusion as well as irritabil-ity, aggression and hyperactivity. If you suspect you have food intolerance, it could be worth detoxing under the supervision of a professional so you can reintroduce suspect foods following your detox to de-termine which are causing you problems.

Although detoxing should not be con-fused with a weight-loss diet, many people do experience some loss of excess weight. Although quantities of food are not usu-ally limited on detox, the major causes of weight gain – excesses of refined carbo-hydrate, sugar, saturated fat and alcohol – are limited in most detox regimens. Detox also can help reeducate your taste buds and eating habits, making it easier to later stick to a healthy weight-loss plan.

But detox is no magic bullet. If you have a serious health condition, detoxing won’t cure it. It might help, but you will need to seek professional advice and have realistic expectations. Many people expect detox to miraculously change their lives – but it can’t. Only you can make that kind of shift. Still, a detox may get you started down the right path.

Pick a Program There are a variety of detox programs and protocols from which to choose. On the whole, though, there are two major approaches: fasting (and variations there-of) and limited detox diets. Fasting is the original and perhaps most stringent detox. Fasts can last anywhere from 12 hours to seven days, and in their purest form, only water is taken. “The physiological changes during fasting involve a wide range of metabolic factors, including levels of amino acids, hormones and minerals,” says Turner, who believes that periodic fasting can be use-ful for conditions like asthma, sinusitis and colitis. However, he points out, you should check with your physician before, during and after fasting. (Fasting is not advis-able for those with neurological disorders, cancer or hyperthyroidism.)Limited fasts can include just drinking fruit or vegetable juices. Mono-diets (in which your diet is temporarily restricted to one particular

food) also come under the banner of lim-ited fasts. “Both of these have the effect of saturating the system with the particu-lar nutrients of which the food is com-posed,” says Turner. Other variations of limited fasts include the “grape cure” (red grapes and juice only), which is said to be effective for high blood pressure and fluid retention, and the rice diet (boiled rice plus some fruit), which is sometimes used by naturopaths in cases of cardiovascular disorders or obesity.

Mono-diets should not be confused with fad diets like the “grapefruit diet” or the “cabbage soup diet” that promise quick weight loss. Although you will tem-porarily lose some weight if you undergo a water fast, mono-diet or limited fast, extended fasts and mono-diets are not a safe, or even effective, way to lose weight.

The majority of modern detox experts often avoid restricted fasts and opt instead for various limited detox diets, which are ideal for most people who want an effec-tive, safe and easy-to-follow detox. “This type of regimen uses a low-toxin diet plus plenty of the key nutrients needed to speed up the body’s ability to detoxify,” explains Holford. In limited detox diets, you eliminate the foods and drinks that cause the most stress to the body’s detox systems, and then replace them with foods that are either neutral or that actively help detoxification.

All detox experts agree that this involves cutting out alcohol, caffeine, dairy, sugar, saturated fat, salt and processed food. Beyond this point, though, the natu-ropaths and nutritional therapists diverge, especially when it comes to animal protein.

“In my view, there is no place for ani-mal protein in any detoxification regimen,” says Turner. “It just makes additional work for the liver and kidneys.” But Holford disagrees and advocates some animal pro-tein because “your liver needs amino acids (from protein) for detoxing.”

The consensus? It’s really up to you. If you have serious health issues, though, or if you want more guidance, it would be worth putting yourself in the hands of a well-qualified naturopathic doctor. He or she might suggest a stringent form of de-tox, such as fasting or mono-dieting, but it would be carried out under supervision – either as an in-patient at a clinic or with g



Jane Alexander is a U.K.-based journal-ist and author of many books on natural health and holistic living, including The Detox Plan for Body, Mind and Spirit (Charles Tuttle Company, 1998) and The Detox Kit (Hay House). Visit her website at www.janealexander.org.

regular physician contact.If you want to detox on your own – and

you don’t have serious health problems and are not on medication or pregnant – I’d strongly recommend you try the follow-ing seven-day gentler limited detox diet. This form of detoxification is ideal because you can maintain energy levels and are

less likely to suffer other common detox side effects such as headaches and nausea. It’s worth noting that any limited detox diet should not last beyond four weeks, as avoiding certain foods entirely may set up intolerances.

Eat in Moderation The following foods make detoxing easier by providing extra energy and important amino acids.

GRAINS – organic brown rice, millet and quinoa. No more than two portions a day.

OILY FISH – wild salmon, mackerel, sardines, tuna. It’s fine to eat after the first three days, but then no more than one portion a day.

NUTS AND SEEDS – one handful a day of raw, organic, unsalted nuts and seeds. Choose from almonds, Brazils, hazelnuts, pecans, pumpkin seeds, sunflower seeds, sesame seeds and flax seeds. (Avoid if allergic.)

OILS – use a little organic extra virgin olive oil for cooking in place of butter or margarine. Use cold-pressed seed oils for dressings.

POTATOES AND BANANAS – both foods quickly raise blood glucose levels. Try to limit to one portion every other day.

Drink Up Water is vital because it helps to flush waste through your system. Drink at least eight large glasses of filtered, bottled or spring water daily. Sip it slowly through the day rather than drinking with meals (which can dilute digestive juices).

If you enjoy hot beverages try herb teas and dandelion “coffee.” Both are alternatives to caffeine and can actively help detoxing. For example, dandelion is a natural diuretic and an overall tonic for the liver and digestive tract.

Eat in Abundance Organic Fruit – fresh apricots, berries, kiwi, lemons, papaya, peaches, mango, grapes and melons. These fruits are alkaliz-ing plus they are naturally high in antioxidants and the amino acid glutathione. (Glutathione conjugates with toxins in plasma before being converted into mercapturic acid, which can then be excreted via the kidneys.) In addition, all berries act as potent blood purifiers. Strawberries also play a role in helping to cleanse the lungs; they contain elagic acid, which reduces the effect of the carcinogen PAH, which is found in tobacco smoke. Melons (particularly honeydew and cantaloupe) are packed with minerals, antioxidants and phytonutrients, all of which support the liver and balance the metabolism. Watermelon acts as a diuretic and has a strongly alkalizing effect on the body. But avoid grapefruit and grapefruit juice, which contain a compound called naringenin that can significantly inhibit liver enzymes involved in detoxification.

Organic Vegetables – artichokes, beets, all leafy green veg-etables, carrots, capsicums, cauliflower, cucumber, pumpkin, sweet potato, watercress, bean sprouts and broccoli. All these veg-etables are alkalizing and high in antioxidants, essential minerals and dietary fiber. In addition, artichokes contain plant compounds known as caffeoylquinic acids, which increase the flow of bile and help to digest fats. Beets contain betaine, which promotes the regeneration of liver cells and the flow of bile. Betaine also has a beneficial effect on fat metabolism. Broccoli and other brassicas (cabbage, kale, etc.) support the liver’s detoxification enzymes.

7 Day Detox PlanBEGIN YOUR DETOX ON THE WEEKEND and, if possible, ensure you don’t have too many work or social commitments in the week ahead. Purchase and prepare all the foods and supplements you need in advance. Warn friends and family you will be detox-ing so you don’t have sudden and unwanted temptations.

For the following program, you can eat whichever way suits you — three solid meals a day or smaller snacks. Just stick to the permitted foods and try to buy organic. Nonorganic food is often laden with pesticides, hormones and fertilizer residues, which can create toxicity in the body.

Don’t Even Think About ItAvoid the following:

• All wheat products • Meat, eggs and dairy products (milk, cheese, butter, cream) • Salt and any foods containing it • All processed and fast food

• Sugar (cakes, candy, cookies, etc.) and artificial sweeteners (aspartame, saccharin, etc.) • Foods containing additives and preservatives • Hydrogenated fats • Alcohol and caffeine (this includes tea and sodas)

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SLUGGISH LYMPHATIC SYSTEM: frequent colds and flu; tired-ness; puffiness; dark circles under eyes; cellulite

OVERLOADED LIVER: bloating, nausea, indigestion, furred tongue

CONGESTED LUNGS: congestion, runny nose, constant sneez-ing, clogged sinuses

STRESSED KIDNEYS: dark-colored, cloudy, scanty or strong-smelling urine; pain while urinating

OVERSTRETCHED SKIN: cellulite, congested blotchy skin, blackheads, whiteheads, pimples, rashes

TOXIC INTESTINES: constipation, gas, headaches

If you suffer from two or three symptoms, you could probably benefit from a gentle detox. If you have the majority of them, you should consult a medical or naturopathic physician.

Do You Need To Detox?

A GOOD-QUALITY MULTIVITAMIN AND MINERAL COMPLEX – supports the liver and digestive system, ensuring optimum levels of micronutrients.

1,000 MG VITAMIN C (once a day) – a powerful antioxidant, which supports the whole body, especially the liver. It also helps to decrease headaches and nausea.

1,000 MG MSM (once a day) – MSM is a form of sulfur, which supports the liver, digestive tract and skin. It’s a natural anti-inflammatory and also has a mild laxative effect.

A GOOD-QUALITY ANTIOXIDANT COMPLEX – look for one that includes selenium, anthocyanidins, glutathione, lipoic acid and CoQ10. Antioxidants are vital to the detox process as they help “mop up” free-radical toxic waste. For instance, glutathione and selenium are crucial in creating and sustaining one of the body’s key detox enzymes, which helps detox car-exhaust fumes, carcinogens, toxic metals and alcohol. Lipoic acid is a fatty acid that acts as a potent free-radical scavenger and liver support.

ALOE VERA JUICE – 1 tablespoon at breakfast and dinner. Aloe vera boosts the cleansing powers of the digestive tract.

EXERCISE You don’t have to refrain from all exercise while detoxing, but you need to avoid strenuous activities. Instead, opt for more gentle movements, such as walking at least 15 minutes a day or doing yoga or tai chi. Spending time outdoors in the fresh air and sunshine may feel especially good, but avoid getting overly cold or getting too much sun. Be gentle with your body so that it can devote the majority of its resources to healing and cleansing itself.

Finally, examine your overall toxic load. Other factors that com-promise proper liver function include cigarette smoke, recreation-al and medicinal drugs, dioxins, organophosphate fertilizers, paint fumes, exhaust fumes and barbecued meat. Consider how you might reduce your exposure to these factors in your life.

This detox plan does take commitment and a liberal dose of will-power, but it really does work. Stick with it and within a week you should notice a huge difference. You will have more energy and should be feeling brighter and clearer in both body and mind.

Ultimately, as you’ll no doubt learn through firsthand experience, a good detox is not about self-denial or self-indulgence. It’s not about downing pills or wrapping oneself in seaweed. It’s simply about creating a blueprint for healthy, sustainable living.

Supplements and Herbs

Naturopaths say there are several signs that your body’s natural detox ability is being compromised. If it takes more than two hours for the stimulating effects of tea or coffee to wear off and/or it interferes with your sleep, then your liver is not degrading toxic molecules effectively. The same is true if you are highly sensitive to smells, such as perfume or chemical fumes. If you tend to feel queasy after drinking alcohol or taking painkillers, it’s possible the second phase of detoxification (in which the liver combines toxins with carrier molecules) is impaired. The following are common signs of imbalance within your body’s detox system:

Many detox experts believe you can enhance the detox process by taking nutritional supplements and herbs. The detox mechanisms of the body all require nutrients to perform their work, and while you get many from diet alone, supplementation ensures optimum levels. Consider the following supplements (after first checking with your physician):



about detox, and you’ll probably get a fairly balanced answer.

“Clearly, a healthy human body can handle certain levels of toxins,” says Elson M. Haas, MD, director of the Preventive Medical Center of Marin in San Rafael, Calif. “The concern we have is with excess intake of toxins or excess production of toxins or a reduction in the elimination process.” Such toxin-eliminating prob-lems, Haas argues, are at the root of many chronic health complaints — from headaches and foggy thinking to digestive problems and excess weight.

Mark Hyman, MD, medical director of the UltraWellness Center in Lenox, Mass., and author of UltraMetabolism (Scribner, 2006), agrees. He explains that under our current cultural conditions, our physical systems simply can’t keep up. “Unfortu-nately, our modern lifestyle exposes us to an increasingly complex (and deteriorat-ing) environment, so that our detoxifica-tion systems must work overtime just to process the toxins we encounter in everyday life,” he says. “Many of us have exceeded our capacity for cleansing.”

In short, our impressive elimination systems need supplementary help in tough times. But what should that help really look and feel like? And how do we separate the health from the hype? g

Year after year, the debate about the merits and dangers of detoxing rages on. Conventional medi-

cal professionals argue that the body’s impressive elimination system is all it needs to detoxify itself. Progressive and integra-tive health professionals argue that our bodies are overloaded with gunk, and that sensible detox programs offer an effective way of lightening our toxic burdens.

Both camps have a point.It’s true that the body has a robust

detoxification system built right in: The liver snags environmental toxins that circulate in the blood, the kidneys flush out digestive byproducts like uric acid and mineral build-up, and the lungs filter the air we breathe and expel the junky bits through exhalation and coughing. The skin eliminates toxins through sweat (and, in a pinch, blemishes), while the intestines host huge colonies of bacteria that neutralize toxic substances before evicting food wastes.

But it’s also true that our bodies aren’t always up to the detoxification challenges we modern humans throw their way, and that they tend to respond better to early, preventive care than to late, dramatic interventions.

Conventional medicine typically deals with toxicity issues only when the body’s own systems are at risk of totally shutting

down: Dialysis machines are employed to replace the filtering action of failed kidneys; chelation therapies are used to remove impurities from poisoned blood. Conventional docs tend to write off the types of detox programs relatively healthy people embrace as both unnecessary and potentially dangerous.

Holistic health practitioners, mean-while, point out that long before our organs show signs of failing, they show signs of overload and stress. Given the unprecedented number of environmental and food-related toxins we all encounter on a daily basis, they argue, strengthen-ing and supporting the body’s natural detoxification systems makes good com-mon sense. It’s an effective way to protect and improve overall health and vitality, and may even help the body resolve longstanding health problems. Done right, they say, a good detox program can be a boon to our well-being.

So where does that leave us, the mostly healthy but semi-toxic masses? Most likely, somewhere in the middle — eager to dump unwanted toxins, but ambivalent about which detox programs are safe and healthy, and which might do more harm than good.

Ask a conventionally trained MD with an integrative, holistic or functional medi-cine background what he or she thinks

Detox Done RightThe craze for fasting and cleansing has produced some fantastic claims, and some decidedly mixed results. Here’s how to separate the hype from the reality – and safely enjoy the benefits of a cleaner, happier body.

By Courtney Helgoe



like colitis or diverticulitis, since insoluble fiber supplements can aggravate these conditions. It’s also a good idea to seek support if you have a history of eating dis-orders that might give fasting or detoxing an unhealthy emotional charge.

But for most of us, unsupervised mild detox programs and even daily rituals offer a range of benefits.

If you experience chronic headaches, low energy, bloating and skin outbreaks, for instance, it’s possible that your body is not processing toxins efficiently — in which case there are a variety of healthy detox approaches that can be helpful. These range from mild interventions, like adjusting your diet to include more nutrient- and fiber-rich whole foods and eliminating all things processed, to more intense ones, like briefly fasting with juice or broth.

The right approach for you will depend on the current state of your health, your time availability, and the problem you want to solve. “The key to proper treatment is to individualize your program,” says Haas.

The right approach also includes developing a healthy mindset. “Your biggest aid in detoxing is clear intent and commitment,” says Jane Alexander, author of Holistic Therapy File (Carlton, 2008). This allows you to be guided by healthy intentions rather than driven by fear or a compulsive deprivation.

If weight loss is your only motivation, and you jump into the latest fast being used by Hollywood stars getting ready for their Oscar gowns, your program is likely to backfire.

“Fasting is generally too temporary an approach for overweight dieters and may even generate a feasting reaction coming off the fast,” says Haas.

Weight loss can indeed be a side effect of clearing the body’s “organs of elimina-tion,” he explains, since the body will store toxins in fat to protect vital organs when it can’t eliminate them effectively. But if weight loss is to be maintained (Beyoncé gained her weight back immediately after filming), making an overall lifestyle change is the healthy and effective answer. “A better solution would be a more gradual change of diet that will replace old dietary habits and food choices with new ones,” Haas says. g

Beware of the Quick Fix When the pop star Beyoncé Knowles lost 20 pounds in two weeks for a movie role in 2006, the Internet came alive with detox talk. Apparently Knowles had lost the weight using a lemon-water fast called “Master Cleanse,” and suddenly the cleanse was being widely promoted to people looking to quickly drop excess pounds. But most health professionals advise against using such programs for weight loss, noting that they are both ineffective and potentially counterproductive.

Both Haas and Hyman suggest avoid-ing all extreme detox programs, including fasts, unless under a doctor’s care. Instead, they recommend more moderate, whole-food-based detox programs — often supported by carefully selected nutritional supplements — which they say are safer, more beneficial and less likely to negative-ly affect metabolism and cause subsequent weight gain.

Conducted over a period of days, weeks or even months, such programs result in more significant improvements in health and vitality, and they also tend to help people adjust their eating habits more permanently, resulting in the kind of sustainable weight loss most of us are after in the first place.

And yet it’s the quick-fix detox methods that seem to garner the most attention and excitement. Spas and salons offer ionic footbaths that turn the water varying colors as they supposedly suck toxins through the feet. Detoxifying body wraps offer to shrink off inches. Pricey cleansing kits with overnight promises sell like hotcakes.

Promises of speedy weight loss, in par-ticular, make detox programs almost irre-sistible to body-conscious consumers. But the notion of detoxing and fasting purely for weight loss is a relatively new phe-nomenon and, according to most health experts, not an especially healthy one.

“If we look at fasting throughout histo-ry, we see that people have always fasted for the purpose of overall well-being and having insight into something deeper,” says Marc David, founder of the Institute for the Psychology of Eating in Boulder, Colo. “There are no historical references to fasting so as to look better in a bikini.”

David emphasizes the importance of taking a larger view when it comes to detoxing the body: A truly healthy detox process is about gaining physical and emotional vitality, he says, not losing pounds, achieving an unrealistic state of hygienic purity or finding an instant miracle cure for a chronic condition.

All the hype and overpromising associ-ated with detoxing today creates a polar-izing set of assumptions: Either detoxing is going to save your life, or all detox programs are snake oil. But these extreme views rarely tell the whole story.

Yes, any program that promises an instant fix is probably bunk, but healthy, effective detox plans abound, and some of them can make a real and noticeable difference in how you look and feel. You can tell them by the amount of patience and realistic effort they require, and by their intention to heal the body, not just shrink it.

Who Should Detox?We can all benefit from some level of detox in today’s toxic environments, says Beverly Yates, who directs the Naturo-pathic Family Health Clinic in Mill Valley, Calif. But not everyone is a candidate for elimination-oriented programs.

Yates carefully examines prospective de-tox patients for signs of deficiency, like pale, puffy skin or discolored eyes. If a patient is too depleted, she will recommend nutrient supplements and fiber before starting a more intensive, unsupervised cleanse.

Unfortunately, those of us who are too depleted to start cleansing programs right away are usually the ones who need them the most. Haas and Yates agree that if your system is congested from years of overexposure to toxins, whether it’s from eating processed or allergenic foods, or experiencing chronic stress or carrying ac-cumulated pounds from emotional eating, a supervised cleanse might be in order.

This involves meeting with a naturo-pathic doctor or other trained nutrition professionals once or twice weekly, who can make sure you’re getting adequate nu-trition, hydration and support while your body goes through the ups and downs of the healing process.

Yates also suggests supervision for any-one who suffers from digestive diseases,



organic veggies will give you both. Hyman recommends that his patients eliminate refined and allergenic foods, sticking with a primarily whole-food diet.

Jamieson points out that a vegetarian diet based on organic whole foods has multiple detox advantages: It adds fiber, it reduces your exposure to toxins, and it’s easy. “When you switch to a diet based on vegetable proteins, you automatically consume fewer antibiotics, saturated fats, nitrates and hormones,” she says. “The switch allows your body to calm down, clean out and bulk up on healing nutrients, antioxidants and phytonutrients.” The “fast-track” detox diet Gittleman recom-mends does include some lean animal pro-tein, but she recommends sticking strictly to pasture-raised meats, dairy products and eggs to avoid antibiotic and hormone byproducts.• Skin brushing and saunas. Our bodies lose a significant amount of toxins through the skin, and both skin brushing and sau-nas can help amplify this process. Yates is a huge advocate of skin brushing; she tells her patients that it’s something they can do to detox every day. The only equipment you need is a skin brush — a long brush with coarse bristles and a long handle (available at most natural food stores). Brushing helps remove toxins from the sur-face of the skin as well as improve blood and lymph circulation. “Always brush from outward extremities toward the heart,” she says, which helps move the lymph fluid in the right direction and supports vascular valve function.

Saunas are also a terrific way to ship toxins out through the skin. For a true de-toxifying effect, spend about 30 minutes in moderate heat — around 145 degrees. Most gym saunas are set between 180 and 195 degrees, so if the room is espe-cially hot, shorten your stay.• Probiotics. When they are working well, the bacteria in your colon neutral-ize and remove toxins from the body, so you want to give them plenty of support. Live-culture yogurt, kefir, kombucha tea and probiotic supplements are all easy ways to keep your fighting flora thriving and happy.• Garlic and cilantro. Wisconsin-based nutritionist Karen Hurd recommends a dai-ly dose of garlic as an easy way to re- g

The Detox ProcessExperts call the total amount of toxins stored in the body at a given time our toxic “body burden.” They note that when our total body burden passes a certain point, organs of elimination slow way down, kind of like your water filter when you haven’t changed it for a while.

Most detox programs work by replen-ishing necessary nutrients and removing stored toxins that are gumming up the works, which can have a variety of sources. “A toxin is basically any substance that creates irritating and/or harmful effects in the body . . . stressing our biochemical or organ functions,” says Haas. These include airborne pollutants like diesel fumes, syn-thetic household cleaners, and inflamma-tory food substances like refined sugar and caffeine, as well as common food allergens like gluten and dairy products. Elimination diets can be quite helpful, as in taking a couple of weeks’ break from sugar, caf-feine, alcohol, wheat and dairy products.

But it’s not just what you take out of your diet that counts, it’s also what you put in. Take fiber, for example. “Previous generations of Americans ate 20 to 30 grams of fiber a day,” explains Ann Louise Gittleman, PhD, award-winning diet and detox professional and author of The Fast Track Detox Diet (Broadway Books, 2005). “Our current average has dropped to less than 12. So the food we eat can sit in our colon for weeks.”

All detox programs work to clear out this gunk and replenish these organs. Off-the-shelf detox kits usually contain some combination of fiber (soluble and insoluble) with a chelating substance like bentonite clay, to absorb heavy metals.

Yates will sometimes recommend a high-quality detox kit to people who might be too busy or overwhelmed to measure out their own daily doses of clay and fiber. (If you have the time, these ingredients are available in bulk at a much lower cost.)

Gittleman recommends an 11-day pro-gram, with a seven-day period of nonaller-genic whole foods, followed by a one-day juice fast and a three-day recovery with replenishing probiotic foods.

Hyman instructs patients to follow a program that eliminates allergenic foods and includes supplements, Epsom salts baths and yoga to help their bodies detox,

but the length and frequency of the pro-gram varies according to a person’s needs.

All experts agree that some prepa-ration — whether restoring nutrients, building up organ capacity, or weaning the body from refined foods — is important before starting a cleanse.

The same applies to post-detox reentry: To seal the benefits of a cleanse, you need to return to regular eating slowly and delib-erately, so your body has time to adjust.

Experts also agree that certain side effects are likely to accompany any detox process, both because the flood of toxins being released into the bloodstream can produce nausea, headaches and low energy, and because ceasing the intake of substances like coffee and sugar can lead to physical withdrawal.

Symptoms ranging from fatigue, head-aches and irritability to potent breath, body odor and skin eruptions are all “signs that the detox process is working,” says Alex Jamieson, author of The Great Ameri-can Detox Diet (Rodale, 2005). These will usually disappear after the first few days of cleansing, as the release of toxins reaches an apex, and the body’s toxic burden starts to dissipate.

Day-by-Day DetoxA targeted cleanse is likely to produce at least some upset in your usual routine, especially when you first start out, so it might not be your best choice if you’re short on time and energy. Still, you don’t need to stop everything to offer more sup-port to your body’s detoxifying efforts. You can also receive appreciable benefits from these daily detox habits:• Drink more water. One of the easiest things you can do to support the healthy elimination of toxins is to drink plenty of water. “Our kidneys are fantastic waste removers,” says Jamieson. “They get rid of the waste products from protein metabo-lism — uric acid, urea and lactic acid — but they need lots of water to accomplish this.” Because we excrete 10 cups of water a day just by sweating, urinating and breathing, she recommends consuming no fewer than 10 glasses of water daily.• Eat your (organic) vegetables. Ad-equate fiber and phytonutrients play a key role in supporting the body’s detoxifica-tion processes, and a steady supply of



Courtney Helgoe is an Experience Life senior editor.

• Breathe deep. Deep breathing activates the parasympathetic nervous system and helps us calm down (reducing a buildup of adrenal stress hormones), as well as releas-ing a significant load of toxins through exha-lation. If we’re stressed, we tend to breathe more shallowly, and this prevents the usual release of toxins through the breath.

A magic cure it is not, but as a practical support for the body’s own intelligence and healing systems, a good detox program is hard to beat. If you keep the big picture in mind — detoxing for vitality rather than control and purity — you’ll be on the right track to a healthier, happier body.

move heavy metals from the body. “Heavy metals are very attracted to the chemical compounds in garlic,” she explains, noting that they will actually unbind from soft tissue to bind with the sulfur present in garlic. She recommends raw garlic if your stomach can tolerate it and you’re seeking more rapid detox effects, but a daily ritual of a clove or two of sautéed garlic also works well to keep your system clear of heavy metals.

Studies have also shown the herb ci-lantro to help remove mercury and to have general antibacterial and anti-inflammato-ry properties.

• Colon cleanses. Yates will sometimes suggest over-the-counter kits for people who are new to detox and feel more comfortable having measured ingredients and instructions. Still, most colon-cleansing kits contain fairly simple combinations of bentonite clay and fiber (along with herbs that help speed elimination), and you can buy these ingredients in bulk (or packaged à la carte) at any natural food store for much less money than the typical kit. And remember: Kits sold on TV are a risky financial bet, since they of-ten rope you into “memberships” with monthly deliveries — and monthly charges to your credit card that can be hard to cancel.

• Colonics. Colonics are essentially professional enemas; they involve working with a health professional who uses water and herbal combinations to cleanse the colon. According to some experts, colonics can be effective at clearing out stored waste, but they are generally unnecessary and may prove risky for some people. They can disturb the normal pressure of fluids in the co-lon, upset the balance of intestinal bacteria, and possibly encour-age an unhealthy, obsessive mindset in some individuals.

• Epsom salts and baking soda baths. Mark Hyman, MD, and Beverly Yates, ND, both recommend hot Epsom salt baths to their patients as a gentle, effective detox method during a cleanse or anytime. Epsom salts contain a generous amount of magnesium, a calming mineral that can be absorbed through the skin, and hot water produces a gentle sweat that lets toxins out. Yates says that releasing toxins through the skin can “give kidneys a break.” Add-ing baking soda helps prevent dry skin.

• Detox footbaths. Soaking the feet always feels good, but ionic footbaths that purportedly remove toxins through the feet (and turn the water brown) have no scientific support. Some critics argue that the only reason the water turns brown is because the ionic charge has a corrosive effect on the salt in the water. Detox foot pads held over steam show dark stains similar to those that have been plastered to feet, suggesting that heat and moisture, not toxin-drawing powers, are responsible for the results.

• Master Cleanse. Created in 1941 by Stanley Burroughs, an early raw-food advocate, the Master Cleanse involves a 10-day fast using water mixed with lemon juice, maple syrup and cayenne pepper. Elson M. Haas, MD, of the Preventive Medical Center of Marin in San Rafael, Calif., does recommend this to some of his patients as a “spring cleanse,” especially if they are experiencing congestion related to overconsumption of processed foods, but he supervises them carefully throughout the fast. “Medical super-vision is important for anyone in poor health or without fasting experience,” he says. He doesn’t recommend Master Cleanse for weight loss, however. For excess weight, he recommends long-term dietary shifts to avoid an unhealthy boomerang.

Detox DecoderThe following detox strategies have generated a lot of talk, but do they work? Here’s what some experts have to say.



from your diet entirely. Remember, in some cases they are hidden in places you may not expect. Be as vigilant as you can about reading labels and making sure the foods you eat do not contain the following: • Caffeine (except from green tea) • Processed and refined carbohydrates and sugar • High-fructose corn syrup • Hydrogenated (trans) fats • Alcohol • Also avoid processed, packaged, junk or fast foods. Once you’ve completed your prepara-tory week, you’re ready to embark on the 7-Day UltraSimple Slimdown plan. Use the recipes on the following pages to pre-pare the UltraShake and UltraBroth called for in each day’s meal plan, and use the Avoid and Enjoy lists to create balanced meals for yourself. Set aside some extra time each day to prepare any foods and beverages you’ll need to take with you to work or other activities. Make UltraShakes shortly before consuming. The recipe for UltraBroth can be made in advance and refrigerated. You should make enough broth to last you the entire week. Also, if you experience low energy during the first day or two, take the time to rest and nurture yourself. Get extra sleep, take a nap or get a massage, so your body is recovering and healing. g

In a world where quick-fix diet schemes abound, you’d be wise to look at any seven-day weight-loss plan with a

healthy dose of skepticism. So let me clarify right from the beginning that while the plan outlined below may very well help you lose a few pounds, it is not designed solely — or even primarily — for weight loss.

My main purpose in developing this program was to help you conduct an experiment with your own body. It’s an experiment that will help you observe how much better you can begin looking and feeling simply by eating a whole-foods diet over the course of a single week.

Follow the program for seven days and you will likely experience reduced inflam-mation and toxicity, resulting in a notice-able slimming down of your face and body. But the other positive side effects — better sleep, more energy, improved skin, decreased joint pain, enhanced elimi-nation, fewer chronic discomforts — are likely to be even more profound.

It’s rewards like these that I’m hoping will convince you to transfer what you’ve learned to a lifelong eating plan — one that will help you achieve and maintain not just your ideal weight, but also an optimal level of vitality, with relative ease.

One thing I’ve learned in 15 years of treating diseases and health conditions of all kinds is that, very often, the things that make people sick are the same things that

make them fat. When underlying health problems like inflammation and toxicity are resolved, excess weight simply drops away.

Another thing I’ve learned from work-ing with thousands of chronically over-weight and ill patients is that once people discover how terrific they can feel just by eating properly, they often remain moti-vated to change their habits for good.

This plan can help you experience in one week the power you have to harm or to heal your body, the power that the wrong foods have to create sickness, and the power that the right foods have to promote weight loss and health. (Those who are on multiple medications should consult their physicians before going on the program.)

As you will see, the weight you lose on this eating plan will be a simple byproduct of the energy and vitality you gain. So, let’s get started.

Preparation One week before you start the program, prepare your body for all the goodness to come by shedding habits that interfere with your metabolism. Eliminating items from your diet in a systematic way may keep you from experiencing potential withdrawal symptoms and jump-start the process to weight loss and vital health. Over the course of the preparation week, you should eliminate these items

The UltraSimple SlimdownDr. Mark Hyman shares the seven-day program he uses to help thousands improve their health, drop unwanted pounds and transform their eating habits for good.

By Mark Hyman, MD



• Fresh vegetable broth (3 to 4 cups a day)

• Legumes (e.g., kidney beans, black beans, white beans, etc.)

• Brown rice

• Nuts and seeds (almonds, walnuts, pecans, macadamia nuts and pumpkin seeds)

• Ground flaxseeds (preferably organic)

• Lemons (preferably organic)

• Filtered water (six to eight glasses per day)

• Fish, especially small, nonpredatory species such as sardines, her-ring, wild salmon, black cod or sable fish, sole, and cod

• Lean white-meat chicken breasts (preferably organic)

• Fresh or frozen noncitrus fruits, ideally berries only (preferably organic)

• Fresh vegetables (preferably organic)

The 7-Day UltraSimple SlimdownEnjoy Here are the foods you will include in your recommended meals over the course of the 7-Day UltraSimple program:

• Sugar (including honey, maple syrup, high-fructose corn syrup, etc.)

• Sugar alcohols such as sorbitol, mannitol, xylitol and maltitol

• Artificial sweeteners like aspartame, etc.

• Natural sweeteners like stevia (although this might be fine in the long run, in the short run it stimulates sweet cravings and will sabotage your efforts)

• Alcohol

• Caffeine (sodas, coffee, tea — except for green tea)

• Citrus fruits and juices (except lemon juice)

• Yeast (baker’s and brewer’s, fermented foods like vinegar)

• Dairy products (milk, butter, yogurt, cheese)

• Eggs

• Gluten (see www.celiac.com for a comprehensive list of gluten-containing foods)

• Corn

• Beef, pork, lamb or any other meat (except organic poultry)

• Nightshades (tomatoes, potatoes, eggplant, bell peppers)

• Peanuts

• Refined oils and hydrogenated fats

• Stimulants (these include decongestants, diet pills, ephedra, ma huang and yerba mate)

• All flour products

• Processed foods or food additives (fast food; junk food; any foods that come in a box, package, can, or that are commercially prepared using chemicals, preservatives and other unnatural ingredients to make them shelf-stable)

Avoid During this program, you will avoid the following foods. The list is simply to remind you of the toxic and inflammatory foods that most of us consume daily. Some of the fruits and vegetables, and even eggs and meat, listed here may not be a problem for some of you, but the only way to find out is to stop all of them for one week and listen to what your body tells you.

Your UltraSimple Meal Plan By steering clear of foods on the Avoid list and combining the foods in the Enjoy list with the UltraBroth and UltraShake recipes that follow, you will nourish your body and keep your metabolism humming over the course of the seven-day program. You should not feel physically hungry, and by taking the recommended UltraBaths, you will both assist your body in expelling toxins and help

Afternoon Snack (2 p.m.–3 p.m.)

• 1 cup UltraBroth

• UltraShake (if you are hungry)

Dinner (5 p.m.–7 p.m.)

• 4 to 6 ounces of fish or chicken breasts cooked with olive oil and lemon juice or 4 to 6 ounces of tofu or legumes (if using canned, rinse them well)

• 2 cups or more of steamed or lightly sau-téed veggies (eat enough to feel gently satisfied)

• 1/2 cup cooked brown rice

• 1 cup UltraBroth

Breakfast (7 a.m.–9 a.m.)

• Lemon juice (from 1/2 lemon) and hot water

• 1 cup of decaf or caffeinated green tea steeped in hot water for five minutes. (You may also have the green tea later in the day. Limit your intake to 2 cups a day.)

• UltraShake (recipe next page)

• If no bowel movement by 10 a.m., take two herbal laxative tablets (you can take two senna or cascara tablets to ensure you have a bowel movement).

Morning Snack (10 a.m.–11 a.m.)

• 1 cup UltraBroth (recipe next page)

• Another UltraShake (if you are hungry)

Lunch (12 p.m.–1 p.m.)

• 2 cups or more of steamed or lightly sautéed veggies (you should eat enough to feel gently satisfied)

• 1/2 cup cooked brown rice

• 1/2 cup fruit or berries for dessert (either here or at dinner, not both, and only one or two times during the seven-day program)

• UltraShake (optional)



• 1/2 cup of cabbage, cut into large cubes

• 4 1/2-inch knob of ginger, sliced

• 2 cloves of whole garlic

• Sea salt to taste

• If available, you can add 1 cup of fresh or dried shiitake or maitake mushrooms.

Add all the ingredients at once and place on a low boil for approxi-mately one hour. Simply continue to simmer to taste.

Cool, strain out the cooked vegetables and discard them. Store re-sulting broth in a large, tightly sealed glass container in the fridge.

Before consuming, heat gently. Drink at least 3 to 4 cups a day.

Makes approximately 8 cups or 2 quarts.

For every 3 quarts of water, add:

• 1 large chopped onion

• 2 sliced carrots

• 1 cup of daikon or white radish root and tops, cut into large cubes (ideal, but optional)

• 1 cup of winter squash, cut into large cubes

• 1 cup of root vegetables, cut into large cubes: turnips, parsnips and rutabagas for sweetness

• 2 cups of chopped greens: kale, parsley, beet greens, collard greens, chard, dandelion, cilantro or other greens

• 2 celery stalks, cut into large cubes

• 1/2 cup of seaweed: nori, dulse, wakame, kelp or kombu

The UltraBroth Recipe Our modern diet is an acid-producing diet — including sugar, excess animal protein and processed foods — that creates a toxic cellular environment that can contribute to many diseases. This broth, filled with many healing nutrients, is a simple way to detoxify and alkalinize your body. (For those who can’t make the broth, you can substitute low-sodium, organic vegetable broth from Pacific

• Ice (made from filtered water), if desired

• 6 to 8 ounces of filtered water to desired consistency

• 1/2 cup of frozen or fresh noncitrus organic fruit, such as cherries, blueberries, raspberries, strawberries, peaches, pears or bananas

Optional: Add 1 tablespoon of nut butter (almond, macadamia, pecan) or ¼ cup nuts, such as almonds, walnuts, pecans or any combination of these, soaked overnight.

Blend together:

• 2 scoops of rice protein powder (the average is 2 scoops, but you should follow the directions for the serving sizes of the product you pick)

• 1 tablespoon organic combination flax and borage oil

• 2 tablespoons ground flaxseeds

The UltraShake Recipe This shake provides essential protein for detoxification, omega-3 fatty acids from flax oil, fiber for healthy digestion, increased elimination from flaxseeds, and antioxidants and phytonutrients from the berries and fruit. This shake is the easiest to make and digest; for two more versions, see my book The UltraSimple Diet. Also, for alternative snack options, enjoy raw veggies and hum-

For extra-powerful detoxification, wrap yourself in towels im-mediately after the bath, get into bed under the covers and sweat more for 20 minutes, then remove the towels and go to sleep. You can go directly to sleep without rinsing off after the bath.

• Add 2 cups of Epsom salts, 1 cup of baking soda and 10 drops of lavender oil to bathwater as hot as you can tolerate.

The UltraBath The UltraBath is a key component of the program. It provides many powerful benefits in one easy, 20-minute solution every day. (Take a bath just before bed every night.)

You may experience some common symptoms during the first few days of the program: bad breath; achy, flulike feelings; fatigue; headaches; cravings; irritability; constipation. Don’t worry — it’s a good sign that your body is eliminating toxins. Constipation, however, should be addressed aggressively to ensure a successful program. For more on how to deal with constipation, see the Web Extra! at www.ExperienceLife.com.

How to Deal With Detox Downsides



which you can enjoy safely. For step-by-step guidance on what to introduce back into your diet and when, please see chap-ter 16 of my book. Otherwise, strive to introduce eliminated foods one at a time and for a couple of days at a stretch. For example, include dairy twice a day for a few days before you reintroduce other po-tential allergens like gluten, eggs or nuts. Otherwise it will be impossible to know which foods are giving you trouble.

Next StepsWhen the program is over, you can (and should) continue many of the healthy habits you have learned. At this point, you can either transition into a maintenance version of the program (more details can be found in my book), or you can end the program and gradually reintegrate foods back into your diet. The biggest gift of the program is identifying which foods you are sensitive, intolerant or allergic to, and

Mark Hyman, MD, is the medical director and founder of The UltraWellness Center in Lenox, Mass. Dr. Hyman also is editor of the peer-reviewed journal Alternative Thera-pies and a leading expert in functional medicine. This article was adapted, by permission, from his book The UltraSimple Diet: Kick-Start Your Metabolism and Safely Lose Up to 10 Pounds in 7 Days, published by Gallery Books, an imprint of Simon & Schuster, Inc., NY. Copyright © 2009 by Mark Hyman, MD. You can down-load a free sneak preview of the book at www.ultrasimplediet.com.



health professionals and the public, rec-ommends between 90 and 125 ounces of water each day. Other healthy beverages include diluted fruit juices and herbal tea. Avoid undoing all your good work by load-ing up on chemicals that leach water from your body, such as caffeine and alcohol.

You can ease the stress on your kidneys by adopting healthy habits that lower your blood pressure, such as getting some exercise each day and limiting your sodium intake — this is especially helpful for those who have sodium-sensitive high blood pressure. (For more on sodium intake and cooking with high-quality salts, see “Salt” in the January/February 2008 archives.)

Because high levels of LDL cholesterol can affect kidney function, you’ll want to emphasize healthy foods that can help reduce those levels (walnuts and almonds, tuna and salmon) — plus eat lots of brightly colored fruits and veggies, which help fight the inflammation that can drive up LDL. You’ll also want to reduce your intake of unhealthy fats. That means going easy on the bacon and sausage, as well as many premade baked goods and snacks that often contain both trans and saturated fats. (For more on good and bad fats, see “Fat Chance” in the January/Feb-ruary 2006 archives.) g

"Yuck.” Faced with the fact that each of us is continually being exposed to all sorts of toxins — in the air we breathe, the water we drink, the food we eat and the products we use every day — is there really any other reaction to have?

Well, fortunately, yes. Because while “yuck” is certainly an understandable response, it’s not going to help these bod-ies of ours shovel out from the mess. And while they’ve been brilliantly designed to eliminate a wide variety of harmful ele-ments, when our built-in detox systems get bogged down and start falling behind on their work, the results can be ugly — and eventually, even deadly.

That’s why the best approach to sup-porting your body’s natural detox systems is an ongoing one. By taking a few simple, daily steps, you can help scrub each of your body’s major elimination systems and enable them to function more efficiently. This empowers your body’s immune and repair systems to do the work they were meant to do: keeping you healthy, vital and resilient, even in the face of unpre-dictable challenges.

We’re not talking about monk-like obedience to an extreme diet or a faddish cleansing routine. Rather, we’re talking about gradual, sustainable lifestyle shifts that promote detoxification from the

inside out. Here’s your guide to supporting each of your body’s six major elimination systems (kidneys, lungs, liver, bowels and intestines, lymphatic system, and skin), plus some insights into what causes toxins to accumulate, and the toxicity signals each system may send when it’s getting behind in its work.

Kidneys• Functions: The kidneys control the

amount of water, acidity and minerals in the blood. They filter waste and toxins from the blood and play an important role in regulating blood pressure. They also help deliver oxygen to all the body’s cells.

• Toxic signals: infrequent urination; dark or cloudy urination; frequent urinary-tract infections.

Contributing factors: dehydration; high cholesterol; a diet high in sodium, low in fiber, and high in refined flours and sugars.

• Daily detox: Experts agree that hy-dration is the key to helping out your kid-neys. “Kidneys need a lot of good healthy fluid — lots of water especially — for them to function properly,” says Alex Jamieson, author of The Great American Detox Diet (Rodale, 2006). While individual needs may vary, the Institute of Medicine, an in-dependent research organization offering evidence-based advice to policymakers,

Day-to-Day DetoxBecause our bodies are exposed to a constant barrage of harmful toxins, the best detoxification regimen is a daily one. Here are some simple steps to keep your body running clean.

By Erin Peterson



• Daily detox: You’ve heard it before, and you’ll hear it again: If you smoke, quit. Also, consider cutting back on dairy prod-ucts, which can be mucus-forming, and add a bit of ginger to your diet. “Ginger is a lung tonic,” says Alexander. “Add the fresh root to cooking or a tea.”

Clear clogged nasal passages with a neti pot filled with water and noniodized salt, which you pour into one nostril while you breathe through your mouth (the wa-ter irrigates your nasal passage and comes out of your other nostril).

When you’re cleaning around the house, read the labels on household products and be sure you follow their guidelines, especially when the products recommend working in well-ventilated areas. Better yet, make your own cleaning products from nontoxic household ingre-dients. If you suspect that household mold or mildew might be a problem, take steps to eliminate it from your environment.

Get some vigorous exercise each day. Choose an activity that gets your heart beating and makes your breathing heavier. This will help move out the toxins that settle in your lung tissues.

Lymphatic System• Functions: The lymphatic system

includes organs that are crucial in prevent-ing infection, because they help clear our bodies of waste and foreign cells.

• Toxic signals: exhaustion, puffiness, frequent illness and swollen nodes.

• Contributing factors: a poor diet with few fruits and veggies; a sedentary lifestyle; toxic elements from pesticides and body-care products.

• Daily detox: The slow-moving fluids of the lymphatic system can be stimulated through exercise, says Jamieson. Anything that gets your body moving — whether it’s walking, cycling or lap swimming — will increase the flow of your lymphatic fluid.

Another circulation booster is special-ized lymphatic massage, in which practi-tioners use a light, brisk touch to promote lymph-fluid movement.

Incorporate immunity-boosting foods into your diet, such as carrots, red pep-pers, cantaloupe and green leafy veg-etables. Flavor your foods with cayenne pepper and horseradish, which also help circulate lymphatic fluids. g

Liver• Functions: The liver is the body’s

hazmat specialist, removing all sorts of toxins from the blood. It also regulates blood-sugar levels, stores nutrients and serves as a garbage disposal for old red blood cells.

• Toxic signals: bloating, nausea, indi-gestion, a tongue with a white or yellowish hue, yellowed eye whites.

Contributing factors: too much alcohol; too much unhealthy saturated or trans fat; overuse of prescription and over-the-counter medications; environmental exposure to heavy metals.

• Daily detox: The liver is one of the body’s most powerful detoxifiers. It func-tions best when you eat more veggies, fewer processed foods, and less unhealthy fat, and when you keep your alcohol, sugar and caffeine intake low.

The liver thrives in an alkaline environ-ment. Most vegetables have an alkalizing effect on the body, as do lemons and limes — an easy addition to your next glass of water. Refined sugars, flours, meats and dairy all have an acidifying effect. (For more on acid-alkaline balance, see “The pH Factor” in the March 2007 archives.) An excessive intake of unhealthy fats (particularly trans fats), sugars or alcohol can also bog down the liver, causing it to develop fatty deposits and become ineffi-cient. Also limit your caffeine consumption. Its stimulating effect sets off a cascade of bodily reactions that can stress the liver and depress metabolism.

Finally, take a pass on most white foods: white bread, white rice and white flour, all of which send blood sugar

spiking and the liver into overdrive. Instead emphasize liver scrubbers like cruciferous veggies (cabbage, cauliflower, broccoli); leafy greens; sulfur-rich foods (garlic, onion, radish); and artichokes, beets, asparagus and celery. For more tips, see “Fast Track Liver Detox” in the May 2005 archives.

Bowels and Intestines• Functions: Bowels and intestines ab-

sorb nutrients and moisture into the body and eliminate waste.

• Toxic signals: constipation, diarrhea, bloating and gas; chronic skin problems; bad breath.

• Contributing factors: a low-fiber diet; lots of processed or overly fatty and rich foods; pesticide residues; stress; de-layed-onset food allergies or intolerances.

• Daily detox: Avoid any foods to which you might be sensitive (typical culprits are gluten, dairy, corn, soy, eggs and tree nuts). Add fiber to your diet by eating foods such as pears, berries, figs, lentils, black beans and Brussels sprouts. Eat slowly: Fiber can be challenging for your body to digest in large quantities — especially if it’s been gulped down or not chewed thoroughly. Help out your digestive juices by chewing food to a liquid texture before you swallow; or try a diges-tive enzyme supplement.

Jamieson suggests taking probiotics, friendly bacteria that assist with diges-tion. Plain yogurt and kefir also are good sources of friendly bacteria. (For more on probiotics, see “Good Bacteria Welcome” in the July/August 2007 archives.)

Constipation can be both a sign and a cause of toxicity. When you suffer chronic constipation, you run the risk of the toxins in your waste being reabsorbed into your body, rather than passing quickly through. Talk about “yuck!”

To help alleviate constipation, Jane Alexander, author of Holistic Therapy File (Carlton Publishing Group, 2008), recom-mends (in addition to consuming more water, fruit and veggies) a yoga position called the Cobra Pose. Lie face down on the floor and put your hands beneath your shoulders. Aim to straighten your arms and arch your back as far as is comfortable (don’t strain). Look up or straight ahead. Hold the position for as long as is com-fortable, and then return to the floor.

Lungs• Functions: The lungs bring oxy-

gen from the air to our bloodstream and release carbon dioxide from the blood-stream back into the air. They also filter out tiny blood clots formed in the veins.

• Toxic signals: runny nose, clogged sinuses, frequent sneezing and coughing; trouble breathing or getting enough air.

• Contributing factors: cigarette smoke; traffic fumes; certain prescription drugs; recycled indoor air that often in-cludes formaldehyde and volatile organic compounds; mold or mildew.



Finally, consider wearing clothes made of organic cotton, hemp or linen. Our skin absorbs the elements it touches — and the residual pesticides in many fabrics are no exception. (Visit www.organicexchange.com to locate stores that carry natural, organic clothing.)

Take a few daily, modest steps to ease the toxic burden on your body, the experts suggest, and you’re likely to reap large and unexpected dividends. “People typically feel far more energetic and clear-headed once their natural detoxification systems have a chance to catch up,” says Alexan-der. “It’s also not unusual to see clearer skin and an increase in metabolism.”

And don’t be surprised if a lot of small, nagging health problems seem to clear up on their own. “I think detoxification is one of the key aspects of preventive medicine,” says Haas.

A safe, affordable, preventive health solution that helps our whole body func-tion better? Nothing the least bit yucky about that.

Erin Peterson is a Minneapolis-based freelance writer.

Try to avoid aluminum-based antiper-spirants if you can, says Max Tomlinson, a naturopath and author of Clean Up Your Diet: The Pure Food Program to Cleanse, Energize and Revitalize (Duncan Baird, 2007). “Antiperspirants block a major system of elimination,” he says. “If you’re not sweating, you’re not eliminating.”

Not prone to sweating in the first place? Try saunas and steam rooms, both of which stimulate sweating and lymphatic circulation.

Skin• Functions: The body’s largest organ,

skin provides a barrier to the external environment, regulates body temperature, and helps moderate blood flow. It also excretes some toxins.

• Toxic signals: rashes, acne, clogged pores, flaking.

• Contributing factors: toxic, pro-inflammatory diet; irritating personal-care or laundry products; pesticides and industrial residues on clothing; dead-skin buildup; overloaded, toxic organs.

• Daily detox: Toxins are both ab-sorbed and eliminated through the skin. So always read product-ingredient labels

closely: Legislation for health-and-beauty products claiming to be “natural” or “organic” is practically nonexistent. Ditto with household products. Choose those without added fragrances, perfumes or dyes, and avoid potentially toxic additives such as parabens, phthalates, petro-leum products and sodium lauryl/laureth sulfates. Switch to nonirritating, nonfra-granced laundry products.

To remove dead skin cells that can clog pores and block elimination through the skin, brush your body firmly for a few minutes before you shower with a skin brush made of soft, natural fibers. Skin brushing also helps stimulate oil-secreting glands that help moisturize skin. If you prefer baths to showers, try adding a cup of baking soda and a cup of Epsom salts to the tub — both are detoxifying.

Vigorous activity is another way to detox your skin. “It’s important to exercise and sweat,” says Elson Haas, MD, coauthor of The New Detox Diet: The Complete Guide for Lifelong Vitality With Recipes, Menus and Detox Plans (Celestial Arts, 2004). “A sauna or steam room can help, too — anything that opens pores helps us sweat out some toxins.”

volatile organic compounds (VOCs) that can cause everything from headaches and nausea to liver and kidney damage. Look for products that are VOC-free. (For more on how to avoid toxins, see “Start Seeing Toxins” in the May 2007 archives at Experi-enceLife.com.)

5. Be picky about your health-and-body products. Many of the lotions, creams, shampoos and other body-care products we use regularly contain toxic additives. Always read ingredient lists carefully, and don’t be seduced by a claim of “organic” or “natu-ral.” Visit www.cosmeticsdatabase.com for current info.

6. Stave off stress. Stress is the enemy of a toxin-free body. When we experience stress, a cascade of hormonal reactions takes place in the body, taxing most of our systems and produc-ing a variety of toxic byproducts. Take your de-stressing seri-ously: Figure out what activities or pursuits help you relax (yoga? meditation? walks? massage?) and build them into your schedule frequently and consistently.

1. Avoid the white stuff. Refined sugar and flour wreak havoc on your energy levels and tax your body’s major systems — especially your kidneys and liver. For detox-friendly snacks, stick with fruits, vegetables, nuts, seeds and whole grains.

2. Beware of bad fats. Unhealthy fats place huge stress on most of the body’s systems — especially the liver, which gets sluggish when exposed to too much unhealthy saturated fat or trans fat. Stick to the healthy fats, such as those found in fish, nuts and avocados.

3. Hydrate. Keeping an ample supply of water flowing through your body each day is essential to supporting your body’s natural detox-flushing abilities. Add a squeeze of lemon or lime to your glass to get an extra detoxifying boost — these fruits promote an alkaline environment in the body that, in turn, supports your de-tox efforts. Stay away from regular and diet sodas, and go easy on any drinks containing high levels of caffeine or other stimulants.

4. Keep a (truly) clean house. Many household products, includ-ing paint, varnish, sealants, cleansers and air fresheners contain

Top Detox TipsEach of the body’s systems responds to specific detox boosters, but there are some general ways to promote gradual, whole-body detox:



need and to assimilate fat-soluble vitamins. Without bile, we couldn’t convert beta-carotene into vitamin A, nor could we use calcium. But when our bile becomes overly congested with the toxins it’s trying to filter out, it simply can’t function properly. It becomes thick, viscous and highly inef-ficient in breaking down fats. The result: You are more likely to gain weight and to have greater difficulty losing it.

Cleansing the liver helps it produce better, more efficient bile. That helps your body flush toxins and break down fat more effectively. It also makes more energy-giving nutrients available to your body and reduces strain on your digestive and im-mune systems. Your elimination improves, and your colon is relieved of unnecessary burdens. The net effect: You look and feel better, and it becomes far easier for you to achieve and maintain your ideal weight.

The Fast Track: A Three-Stage ProcessReady to give your liver a healthy boost — and give your entire system a thorough cleaning? My Fast Track Detox program is a proven, highly effective detox and weight-loss system that offers a simple, safe and effective way to drop excess pounds; to clear out toxic gunk; and to improve your health and vitality. Described in detail in my book, The Fast Track Detox Diet (Broadway, 2006), this program is, g

After more than two decades work-ing as a nutritionist specializing in weight loss and detoxification, I am

still completely in awe of the liver. As far as I’m concerned, this amazing organ, nestled away in the right side of the abdomen, has more than earned its name, which derives from an Old English word for “life.”

Your liver is your largest internal organ, and it’s responsible for an astonishing variety of life-sustaining and health-pro-moting tasks — including those that make healthy weight loss and weight man-agement possible. Integral to countless metabolic processes, the liver supports the digestive system, controls blood sugar and regulates fat storage. It stores and mobi-lizes energy, and produces more proteins than any other organ in the body.

One of your liver’s most important functions, though — and the one most crucial to your weight loss — is chemically breaking down everything that enters your body, from the healthiest bite of organic food to the poisonous pesticides that may linger on your salad; from the purest filtered water to a glass of wine; from your daily vitamin supplement to your blood pressure medication.

It’s your liver’s job to distinguish be-tween the nutrients you need to absorb and the dangerous or unnecessary sub-stances that must be filtered out of your bloodstream. But when the liver is clogged

and overwhelmed with toxins, it can’t do a very effective job of processing nutrients and fats. The upshot: The more toxic your body becomes, the more difficulty you’ll have losing weight and keeping it off.

The Low-Carb Diet ProblemIronically, many of the low-carb diets that people adopt only make matters worse. By encouraging us to eat a lot of meat (much of which is laden with toxins) and discouraging us from eating enough fiber-rich, water-dense fruits and vegetables, such diets can slow elimination. By loading us up with so many proteins that our stomachs can’t produce enough acid to digest them all, these diets also can inhibit proper digestion, overloading our livers and intestines with a stream of nasty, in-ternally produced poisons such as indican, ammonia, cadaverine and histide.

Fortunately, the liver, in its infinite wis-dom, produces bile, a crucial substance for detoxifying our bodies. Bile lubricates our intestines and works with fiber to prevent constipation. Bile is also where the liver dumps all the drugs, heavy metals, xenoes-trogens, excess sex hormones from birth control pills and hormone replacement therapy, medications, pesticides, industrial chemicals, and other toxins, so they can eventually be eliminated from the body.

One of bile’s other main duties is to help our bodies break down the fats we

Fast Track Liver Detox Whether you’re trying to drop unwanted pounds or flush out unwelcome toxins, you need a healthy liver to make it happen. Here’s how to keep this overachieving organ in opti-mal shape.

By Ann Louise Gittleman



parsley, kale, watercress, chard, cilantro, beet greens, collards, escarole, dandelion greens and mustard greens

• Citrus, like oranges, lemons and limes (avoid grapefruit and grapefruit juice, which contain a compound called nar-ingen that can interfere with the liver-cleansing process)

• Sulfur-rich foods, like garlic, onions, eggs and daikon radish

• Liver healers, such as artichoke, aspara-gus, beets, celery, dandelion-root tea, whey and nutritional yeast flakes

2. Each day, choose at least two of the following colon-caring foods: powdered psyllium husks, milled or ground flaxseeds, carrots, apples, pears, or berries.

3. Each day, drink half your body weight in ounces of filtered or purified water.

4. Each day, make sure you have at least two servings (the size of the palm of your hand) of protein in the form of lean beef, lamb, skinless chicken, turkey or fish, or, if you’re a vegan or vegetarian, at least 2 tablespoons a day of a high-quality blue-green algae or a spirulina source (available in natural foods and health stores).

5. Each day, make sure you have 1 to 2 tablespoons of oil in the form of olive oil or flaxseed oil.

(For specific serving sizes on all of the above, along with more detailed guidance, see The Fast Track Detox Diet.)

6. Avoid the following “detox detractors”:

• Excess dietary fats, especially trans fats and fried foods

• Any form of sugar, including honey and maple syrup

• Artificial sweeteners Refined carbohy-drates, including white rice and products made from white flour Gluten, found in g

in reality, less a diet than a multipart program for healthy living. It has been carefully tested in a clinical setting.

Although the fasting part of the detox plan is just a single day (making it very safe), the complete process calls for both a seven-day preparation and a three-day follow-up phase designed to properly prepare your system for the one-day liver-cleansing juice fast and then help extend and compound your healthy results.

This three-part detox process can dramatically improve the state of your liver and colon and help cleanse tissue throughout your body — all while elimi-nating bloating, improving your energy and assisting you in dropping unwanted weight. Best of all, unlike water fasting and long-term juice fasting, this program is safe and gentle enough for you to employ anytime you are feeling loaded down and sluggish and in need of more vitality. I personally do Fast Track Detox fasts three or four times a year, usually around the fall and spring equinoxes, and whenever I feel myself to be on overload.

The Fast Track Detox program is simple to work into your normal life: You spend a full week on the Seven-Day Prequel, eat-ing the liver-loving foods that your body’s major detox organ needs. You’ll also load up on colon-caring foods to help your colon purge the toxins and waste from your body.

Next, you’ll spend one day following a special juice fast designed to flush impuri-ties and stored wastes from your system.

Then, you’ll seal in the results with a Three-Day Sequel that includes additional liver and colon support along with special natural-food sources of probiotics — fermented foods that support the friendly bacteria your system needs to synthesize vitamins and promote immune function.

Many people experience significant and immediate weight loss on this pro-gram, but the net benefits for energy and long-term health are every bit as dramatic. So, whether you are looking to slim down or just lighten your toxic load, give the Fast Track Detox a try. You’ll be amazed at what your liver can accomplish with just a little help.

Seven-Day PrequelBefore you begin the detoxifying One-Day Juice Fast, it’s essential that you prepare your body by strengthening your liver and colon for the work ahead. If you don’t do this, you might end up more bloated, con-stipated and “toxic” than you were before. You may also inadvertently put the brakes on desired weight loss.

Fasting can be dangerous if it’s not done properly. Why? Fasting releases toxins that were previously lodged in your fat cells and shuttles them into your bloodstream for filtration and transport through your body’s elimination chan-nels. But without prior liver and colon support to help these toxins clear from your system, the poisons may simply get relocated within the body, settling into any number of sensitive organs and making you feel tired, anxious, headachy and more fatigued than when you started.

So if you want to avoid feeling unnec-essarily lousy and if you want to maximize weight loss, follow the six steps described below — in addition to your regular diet — for seven days before you embark on the liver-flushing One-Day Juice Fast:1. Each day, for seven days, choose at least one serving from each group of the following liver-loving foods:• Crucifers, such as cabbage, cauliflower, Brussels sprouts, broccoli, broccoli sprouts• Green, leafy vegetables and herbs, like

• Flora-Key, a probiotic formula teeming with beneficial bacte-ria, such as acidophilus and bifudus, that can help restore gut health

• Super-GI Cleanse, a fiber supplement that contains five sources of both soluble and insoluble fibers (rice bran, oat, apple pec-tin, psyllium and flax) to support elimination

• Liver-Lovin’ Formula, a blend of artichoke, chlorophyll, and the amino acid taurine to help heal and cleanse the liver

Fast Track Detox KitWhile you can assemble everything you need to detox from your local natural market, I’ve found that many of my clients want or need a little extra help. So I put together a kit of detox helpers, all of which I personally hand-selected for their quality, purity and efficacy. The Fast Detox Diet Kit includes a 30-day supply of the following supplements:



either the Miracle Juice or water — every hour. Begin the protocol when you wake up in the morning. You don’t have to be-gin at a specific time, but be sure to have eight glasses of Miracle Juice in addition to the 72 ounces of water by day’s end.

6. Upon rising and at the end of the day, take one serving of a colon-caring supple-ment, chosen from among the following:

• Powdered psyllium husks (1 to 2 tea-spoons mixed in 8 ounces of water or Miracle Juice)

• Ground or milled flaxseeds (2 to 3 table-spoons mixed in 10 to 12 ounces of water or 8 ounces Miracle Juice)

7. Engage in only light exercise — such as a 20-minute walk, mellow yoga or 10 minutes on an elliptical machine.

Seven-Day Prequel Before you begin the detoxifying One-Day Juice Fast, it’s essential that you prepare your body by strengthening your liver and colon for the work ahead. If you don’t do this, you might end up more bloated, con-stipated and “toxic” than you were before. You may also inadvertently put the brakes on desired weight loss.

Fasting can be dangerous if it’s not done properly. Why? Fasting releases toxins that were previously lodged in your fat cells and shuttles them into your bloodstream for filtration and transport through your body’s elimination chan-nels. But without prior liver and colon support to help these toxins clear from your system, the poisons may simply get relocated within the body, settling into any number of sensitive organs and making you feel tired, anxious, headachy and more fatigued than when you started.

So if you want to avoid feeling unneces-sarily lousy and if you want to maximize weight loss, follow the six steps described g

wheat, rye, barley and all their related products, such as packaged cereals, maca-roni and cheese, pizza dough, pasta, torti-llas, pancake or waffle mixes, and cookies.

• Gluten also appears in many “low-carb” products, vegetable proteins, some soy sauces and distilled vinegars

• Soy protein isolates, found in many pro-tein energy bars and processed soy foods

• Alcohol, over-the-counter drugs and caffeine (coffee, energy drinks, etc.)

One-Day Juice FastThe One-Day Juice Fast portion of the Fast Track Detox is designed to flush impurities from your liver and other cel-lular tissues while supporting your general health and energy.

While I do not advocate water fasts, or even long-term juice fasts, decades of professional clinical experience and research have convinced me that healthy, short-term juice fasting — the kind sup-ported by adequate nutritional prepara-tion for the liver and sufficient fiber for the colon — is probably the best-kept secret around for good health, long-term weight loss and an overall feeling of well-being.

By reducing the amount of work your digestive system has to do, you free up a great deal of energy for healing and regeneration. And while you will be limit-ing your caloric intake for one day, it is not an extended enough period to suppress your metabolism or set off a starvation response. In fact, every ingredient of the One-Day Juice Detox has been specially chosen to stave off hunger, balance your blood sugar, rev up your metabolism, and keep you feeling fit, energized and trim throughout your fasting day.

Here’s the basic protocol you should follow for your One-Day Juice Fast, and some idea of what you might experience

during the detox process. (Keep in mind that the effects and results will vary from person to person.) Before you conduct your One-Day Juice Fast, make sure you have completed the Seven-Day Prequel. Then, follow this four-step program:

1. Prepare the Miracle Juice (for complete recipe and preparation instructions, see my book The Fast Track Detox Diet):

• Cranberry water: unsweetened cran-berry juice or unsweetened cranberry juice concentrate diluted with filtered water (be sure to use 100 percent pure, unsweet-ened cranberry juice that has no sugar, corn syrup or other juices added)

• Ground cinnamon

• Ground ginger

• Ground nutmega

• Freshly squeezed orange juice

• Freshly squeezed lemon juice

• Stevia (a sweet-tasting herb that is widely available at natural foods stores) to taste

Directions:

1. Bring cranberry water to a light boil; reduce heat to low.

2. Place cinnamon, ginger and nutmeg into a tea ball; add to the cranberry water. (For a tangier juice, add the spices directly to the liquid.)

3. Simmer 15 to 20 minutes; cool to room temperature.

4. Stir in the orange and lemon juices. Add stevia at this time, if desired.

5. Alternate drinking 1 cup (8 ounces) of filtered water and 1 cup (8 ounces) of Miracle Juice during the day. Drink at least 72 ounces of filtered water throughout the day, in addition to the Miracle Juice. Make sure you drink at least a cup of liquid —

• If you are more than 10 pounds underweight or prone to eating disorders

Also, consult your physician prior to fasting if you are diabetic, hypoglycemic or prone to migraines, or are taking regular medi-cations, including antidepressants, blood pressure medications and birth control pills.

• If you are pregnant, nursing, malnourished, or recovering from an illness or injury

• If you have cardiac arrhythmia, type 1 diabetes, congestive heart failure, ulcers, or liver or kidney disease

• If you are struggling with mental illness (including anxiety, clini-cal depression, bipolar disorder)

Not So Fast!There are some times when you should not fast:

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the oil-soluble toxins you’ve stored in your fat are released, sometimes causing distress as they recirculate through the system. If you’ve been diligent about following the Seven-Day Prequel, you may not experience any symptoms. But if you do feel tired, grouchy or headachy, don’t lose heart. Drink more water, give yourself some downtime, and realize that these symptoms are an indication that both the fast and the detox process are working. As these toxins clear your system, you’ll soon feel much better.

For most of my clients, detoxing is generally an extremely positive experience. But for some, particularly those who feel dependent on caffeinated drinks, the initial experience can be somewhat uncomfortable. Although many participants in our trials reported increased energy, mental clarity and improved well-being, some did experience other symptoms, including headaches, fatigue, irritability, foggy thinking and mild depression.

The explanation is simple: As you burn stored body fat for fuel,

Adjustment Phase

Where to Go From HereOnce you’ve completed the Fast Track Detox as outlined here, I suggest that you ease back into normal eating by choosing nutritious, cooked foods that are easy to digest. Pay attention to the positive, dra-matic impact that supporting your body’s natural detoxification systems can have on your overall health and well-being. Follow these basic detox suggestions, and I trust that you will feel lighter, happier and more excited about your body’s healthy poten-tial than you have in years.

Ann Louise Gittleman, PhD, CNS, is the award-winning author of more than 30 books, including The New York Times bestsellers Before the Change: Taking Charge of Your Perimenopause (Harper San Francisco, 1999) and The Fat Flush Plan (McGraw-Hill, 2002). This article was adapted with permission from The Fast Track Detox Diet (Broadway, 2006). More at www.annlouise.com.

• Sauerkraut (1/2 cup). You can either make your own or buy an organic, raw variety. Most store-bought sauerkraut is processed with heat, which kills the naturally occurring enzymes and micro-flora, so check the label carefully.

• Yogurt (1 cup). Whole-milk yogurt is fine (you can choose low-fat if you prefer), but look for plain, unsweetened yogurt with a label that reads “live, active cultures.”

2. Before each meal, take one or more tablets of hydrochloric acid in a formula that contains at least 500 to 540 mil-ligrams of betaine hydrochloride with at least 100 to 150 milligrams of pepsin, and at least 50 milligrams of ox bile extract (such formulas are widely available at most health and nutrition stores and at many natural groceries).

3. In addition to the above, observe the steps of the Seven-Day Prequel.

below — in addition to your regular diet — for seven days before you embark on the liver-flushing One-Day Juice Fast:

One-Day Juice Fast: The Three-Day SequelFollowing your One-Day Juice Fast, it’s es-sential that you follow this sequel program for three days straight. Otherwise, your reentry into normal eating may leave you feeling bloated, constipated and more toxic than before.

Fasting without follow-up support means that toxins released into your bloodstream during the fast may remain in your system, making you feel tired, anxious, headachy and fatigued. Skip-ping the Three-Day Sequel also sets you up to regain lost weight. So support your body’s natural detox process and seal in the results of your One-Day Juice Fast by following these simple steps:

1. Each day, choose at least one of the following probiotic food sources to restore “friendly bacteria”:

Liver-loving foods (your choices in each of the following categories):

• Crucifers: cabbage, cauliflower, Brussels sprouts, broccoli, broc-coli sprouts

• Green, leafy vegetables and herbs: parsley, kale, watercress, chard, cilantro, beet greens, collards, escarole, dandelion greens and mustard greens

• Citrus fruits: oranges, lemons and limes (no grapefruit)

• Sulfur-rich foods: garlic, onions, eggs and daikon radish

Supplements and nutritionals:• Powdered psyllium husks and/or ground flaxseeds

• Olive oil or flaxseed oil

• Hydrochloric acid with betaine hydrochloride, pepsin and ox bile extract

Liver healers:• Artichoke, asparagus, beets, celery, dandelion-root tea, whey

and nutritional yeast flakes

Probiotic-rich foods:• Sauerkraut and/or unsweetened yogurt

Herbs and spices: • Ground cinnamon

• Ground ginger and nutmeg

• Stevia (powder or extract)

Beverages:• Filtered or purified water

• Unsweetened cranberry juice

Fast Track Detox Shopping ListIn addition to a selection of proteins, fruits and veggies you enjoy, you’ll need the following:

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