4

A BEAUTIFUL PANTRY — WHAT TO KEEP, WHAT TO DISCARD

You have probably heard the saying “you are what you eat,” but you may not realize just how applicable that statement is. While eating a fast-food hamburger may not cause you to turn into a hamburger, the toxins and other unhealthful ingredients contained in the burger will have an effect on your body. The more unhealthful foods you eat, the more toxic your body will become. Over time, the symptoms of toxicity will compound, and you will feel increasingly sick and tired. Rather than hounding your doctor for prescription medications, turn to the only solution that truly works—detoxifying your body by eating whole, nutritious foods.

This detox diet isn’t about following a certain meal plan or eating a certain number of calories. It is about eliminating foods that introduce toxins into your body and replacing them with naturally detoxifying foods. In this chapter, you will find a list of food categories to include in your detox diet as well as a list of foods to avoid. Completely eliminating processed foods can be a challenge for some people, especially for those whose diet is almost entirely composed of these foods. To get the best results from your detox, however, it is important that you stick to the guidelines of the diet as closely as possible.

image

Rather than hounding your doctor for prescription medications, turn to the only solution that truly works—detoxifying your body by eating whole, nutritious foods.

image

Healthful foods to include in your detox:

Fresh Fruits

Not only are fresh fruits an important element in a detox diet, they are also delicious. Fruits are naturally packed with healthful vitamins and minerals to give your body the nutrition it needs. Additionally, fruits help reduce excess toxicity by eliminating acidic chemicals and balancing your body’s pH. Fruits also encourage your body to utilize all of its detoxification methods—your body will become more efficient in eliminating waste. Other benefits include increased energy and improvements in cognitive function, eyesight, skin health, and hair condition.

Good detox fruits include:

image

Incorporating fresh fruits into your diet will help your body utilize all of its detoxification methods— your body will become more efficient in eliminating waste.

image

Green Vegetables

Green vegetables are an essential ingredient in a detox diet because they provide your body with a wealth of vital nutrients. Many vegetables such as asparagus are high in antioxidants and natural probiotics, which help stimulate the growth of good bacteria in the gut. Other vegetables such as artichokes contain high levels of cynarin, a natural chemical that increases bile production and liver function to help flush toxins out of your system.

Vegetables can be consumed raw, cooked, or in juice form. Feel free to add some fresh fruit to your juicing recipes to enhance the flavor.

Good vegetables for detox include:

Fresh Herbs and Spices

Not only are fresh herbs and spices a great way to add flavor to your favorite dishes, they can also boost your detox diet. Turmeric, which can also be found in dried form, is especially beneficial for the liver—it helps boost bile production to flush toxins from the body. Cilantro binds specifically to heavy metals like mercury and lead, making it easier for your body to eliminate them. Garlic performs a similar role in addition to strengthening the immune system. Many herbs and spices, such as ginger, are useful in restoring healthy digestion—this is essential for detoxing because toxins often cause damage to the digestive system.

Good herbs and spices for detox include:

image

Fresh herbs and ground spices are a quick and easy way to spice up a meal. Rather than relying on bottled sauces or table salt for flavor, use nature’s gifts: delicious herbs fresh from the garden. Achieve the maximum benefit by planting an herb garden in your backyard.

image

Nuts and Seeds

Nuts and seeds are an important part of any healthful diet because they contain a variety of important nutrients, including protein, antioxidants, and healthful fats. Brazil nuts, in particular, are great for detoxing because they are high in selenium, a mineral that helps boost your white blood cell count. (White blood cells help to fight off infection.) Another great food to include in your detox diet is flaxseed. A two-tablespoon serving of flaxseed is enough to satisfy your recommended daily allowance of omega-3 fatty acids. These seeds are also loaded with fiber, which helps promote healthful digestion and the natural elimination of toxins.

Good nuts and seeds for detox include:

Dairy Substitutes

There are a number of health problems associated with dairy products (as you will find in the next section). As part of your detox diet, you should plan to eliminate all dairy products. This doesn’t necessarily mean giving up milk—you may just need to switch to a non-dairy variety, such as almond, coconut, or rice milk. These milks are available in lots of different flavors, so you can choose the one you prefer. Avoid using soy milk because soy products are unhealthful.

Natural Sweeteners

Artificial sweeteners are man-made and full of synthetic substances and chemicals that are harmful for your health. As part of your detox diet, plan to utilize natural sweeteners like those listed below. Avoid refined sugars, including white sugar, brown sugar, and cane sugar as well as artificial sweeteners.

Good natural sweeteners for detox include:

Non-Vegetable Oils

In the next section, you will learn about the dangers of vegetable oils. Many of these oils are derived from genetically altered crops or pressed using chemical processes. As part of your detox diet, plan to incorporate non-vegetable oils such as olive, coconut, and seed oils as an alternative to unhealthful vegetable oils. Olive oil helps boost the immune system and may also reduce your risk for serious diseases like cancer and diabetes. Nut oils are a good source of phytonutrients and also contain high levels of essential vitamins and minerals, like selenium, calcium, and vitamin B complex.

Good non-vegetable oils for detox include:

Lean Animal Protein

Protein is an essential part of any healthful diet, but you need to be careful what protein sources you choose. In the next section, you will learn about the hidden toxins in dark and processed meats. Lean animal protein from certain types of fish, chicken, turkey, and wild game, however, can be beneficial for a detox diet. These are low in calories but high in protein and other nutrients.

Vegetable Proteins

Aside from lean meats, there are several additional sources of healthful protein you can include in your detox diet. Some of the best sources for vegetable protein include lentils, peas, and beans. Lentils are an excellent source of dietary fiber, iron, and essential amino acids like lysine and isoleucine. Beans such as black beans and kidney beans are slightly lower in protein than lentils, but they still contain a variety of nutrients. The key to eating legumes is to cook them thoroughly to make them more easily digestible.

Gluten-Free Grains

In the next section, you will learn about the dangers of gluten and how it can be found in a majority of prepared breads, pastas, and baked goods. As part of your detox diet, you will need to eliminate these grains, replacing them with gluten-free grains. Certain gluten-free grains are an excellent source of protein and dietary fiber. Being gluten-free, these grains may also relieve digestive stress, which will help you digest your food more appropriately.

Good gluten-free grains for detox include:

Natural Beverages

The best beverages for you to drink during your detox include water, decaffeinated herbal tea, seltzer, and mineral water. Water is an essential part of a detox diet because it helps flush toxins from your body. Additionally, water helps keep your brain and body hydrated so they can function properly. Herbal teas are another great option if you prefer a beverage with a little flavor. Ginger, lemon, and herbal teas are especially effective as part of a detox diet. Try making your own combination using loose tea leaves, or buy organic tea bags from your local health food store.

image

Water is an essential part of a detox diet because it helps flush toxins from your body.

image

Toxic Foods to Avoid:

Dairy Products

You were probably raised with the knowledge that drinking milk will help your bones grow strong. Recent studies suggest, however, that consumption of dairy products might not impact bone growth—in fact, it could be bad for you. A study conducted by Cornell University reveals that the United States is one of the world’s largest consumers of dairy products. Strangely, the United States also has some of the highest fracture rates and instances of osteoporosis. The conclusion of this study suggests that there is little evidence to support the idea that increased intake of dairy products promotes bone growth (Lanou, Berkow, and Barnard 2005).

If you think about it, humans are the only species that continue to drink milk after infancy. We are also the only species to drink the milk of another animal. In order to make milk safe for human consumption, it is often pasteurized. While this process kills bacteria and other harmful pathogens, it actually alters the calcium content in milk. Because your body cannot recognize calcium in this altered form, it may be treated as a toxin. Another toxic property of dairy milk is that it contains galactose, a simple sugar broken down from the milk sugar lactose. Galactose has been linked to ovarian cancer and it can also inhibit healthful immune function.

image

If you think about it, humans are the only species that continue to drink milk after infancy. We are also the only species to drink the milk of another animal.

image

Dark Meats and Fish

A study conducted by the National Cancer Institute in 2009 and published in the Archives of Internal Medicine explores the effects of meat intake on mortality (Sinha et al. 2009). Fatty cuts of meat from pork, beef, and veal contain several different toxins that can damage your health. HNE, or 4-Hydroxynonenal, is a derivative of omega-6 fats. Small amounts of this substance are good for your body, but excess consumption has been linked to chronic diseases such as diabetes and cancer as well as inflammation and cognitive decline. Acrolein is a highly volatile toxin that is produced when the fats in certain types of meat and protein are heated. This toxin is a potent carcinogen, and it has the potential to damage your mitochondrial DNA. Another toxin resulting from cooked fats and protein is glyoxal. Also a carcinogen, glyoxal interrupts cellular signaling in the body.

In addition to fresh cuts of meat, processed and canned meats are also likely to contain toxins. Sodium nitrate is a commonly used preservative in meats and meat products. This preservative helps enhance the color of meat and also extends its shelf life. This artificial additive, however, has been linked to the formation of cancer-causing nitrosamines in the body. Some of the foods most likely to have been treated with sodium nitrate include hot dogs, bacon, sausage, and other packaged meats.

You have probably been told that fish is good for you because it is high in protein and it contains omega-3 fatty acids. While these things are true, certain types of fish are more likely than others to be exposed to methyl mercury, which is incredibly toxic to the human body. Exposure to this toxin has been linked to neurological damage, hearing defects, memory loss, and death. Some of the fish most likely to contain higher levels of methyl mercury include halibut, mackerel, marlin, swordfish, shark, and bluefin tuna. Types of fish having the lowest levels of mercury include salmon, flounder, haddock, and tilapia. Some other seafood also contains low levels of mercury. These include shrimp, crab, oysters, and scallops.

Grains

One of the biggest trends in modern health and fitness cultures is a movement toward eating whole grains. Whole-wheat breads, pastas, and cereals are becoming more and more popular. Claims that whole grains are healthful can be very misleading, especially since many of the foods that are labeled “whole grain” are not made entirely from whole grains. In fact, many so-called whole-grain products are actually worse for you than traditional products. But what makes grains bad for you?

Grains have an addictive quality due to certain peptides they contain called opioids. These substances cause the human body to produce exorphins, which serve to increase your appetite and cause food cravings. In addition to these opioids, grains also contain toxic anti-nutrients such as lectins, gluten, and phytates. Lectins are carbohydrate-binding proteins that can be very toxic to the human body if consumed in excess or not properly cooked. A study published in the Pakistan Journal of Nutrition in 2009 revealed that overconsumption of lectins contributes to allergic reactions, gastrointestinal stress, and nutritional deficiencies as well as increased risk for chronic diseases, including celiac disease, diabetes, and cardiovascular disease. The results of the study suggest that lectins also “serve as a vehicle allowing foreign proteins to invade our natural gut defenses and cause damage well beyond the gut” (Hamid and Masood 2009).

Gluten is a type of protein found in wheat, barley, and rye. It has been linked to a number of health problems, primarily food allergies and autoimmune disorders like celiac disease. Dr. Murray (1999) of the Mayo Clinic conducted a study regarding the increased frequency in diagnosing celiac cases since the 1950s. After testing blood samples preserved from the 1950s, Murray found that modern rates for celiac disease were more than four times higher than the preserved blood tested. Based on the results of his study, Murray suggested that the increase may be linked to escalated consumption of grains and grain-based food products. Avoiding gluten-containing grains is the key to reducing food allergies and other gastrointestinal issues.

Soybeans and Soy Products

Soy and soy products have become a staple in the diet of vegetarians and vegans around the world. Soybeans are considered by many to be one of the healthiest foods in the world due to their low-fat, high-quality protein. In reality, however, soy can be very toxic for your body. Not only can it increase your cancer risk, but it may also contribute to infertility in women. Soy contains a number of harmful substances, including goitrogens, lectins, phytates, and protease inhibitors. It can also interfere with estrogen levels, which can have very serious effects for both men and women.

Goitrogens are a type of compound that suppresses the healthful function of the thyroid gland. These compounds interfere with the uptake of iodine, which may result in the enlargement of the thyroid gland. This contributes to hypothyroidism and other thyroid problems, which can result in a decreased metabolism, low energy, and a weakened immune system. Phytates, which are found in both grains and soy, are also very harmful. They bind to certain minerals, such as calcium, iron, magnesium, and zinc, which makes your body unable to absorb those nutrients.

One of the most serious problems caused by soy is its interference with estrogen levels. Men and women both have certain levels of estrogen and testosterone. In men, testosterone levels are higher, and in women, estrogen levels are higher. Soy products contain plant estrogens called isoflavones, which raise the estrogen levels while lowering testosterone. In men, this can lead to decreased libido, loss of energy or stamina, and fat accumulation. In women, high estrogen levels may increase the risk for breast cancer and could impact fertility. Overconsumption of soy can also be very harmful for newborns, because a baby needs to have the proper ratio of hormones in order to develop correctly.

image

One of the most serious problems caused by the consumption of soy is its interference with estrogen levels. High estrogen levels may increase the risk for breast cancer and could impact your fertility.

image

Peanuts and Peanut Butter

Many Americans were raised on peanut butter and jelly sandwiches as well as peanut-flavored candies, ice creams, and other treats. Unfortunately, peanuts and peanut butter are actually quite toxic. Peanuts, despite their name, are actually a legume and are one of the top eight food allergens identified by the United States Food and Drug Administration (FDA). Additionally, peanuts contain lectins, which you have already learned about. What you may not know, however, is that peanuts are highly susceptible to a type of mold that produces a mycotoxin called aflatoxin, which is one of the most carcinogenic substances known to man. A government office in Kenya (where aflatoxin contamination is extreme) published an extensive report on the dangers of aflatoxin in 2011. According to this report, exposure to this toxin often results in altered digestion, improper metabolism of nutrients, edema, and eventual hepatic failure. In children, aflatoxin exposure can also result in delayed development and stunted growth. Though you are unlikely to ingest a toxic dose of aflatoxin with just a handful of peanuts, prolonged exposure to peanuts, peanut butter, and peanut oil can be harmful.

Processed Oils and Dressings

Processed, refined, and hydrogenated oils are a fairly new addition to the modern Western diet. Before the early 1900s, the technology didn’t exist to extract oils from certain nuts and seeds. Thanks to new technologies, however, you can now have your choice of a variety of vegetable oils such as canola, soybean, and corn, and butter substitutes like margarine. Olive oil has been around for centuries because it can be made simply by pressing olives. Vegetable oils, on the other hand, require chemical processing and alteration. These oils can be found in a majority of processed foods, and they are also used in salad dressings, marinades, and sauces.

Canola oil, one of the most popular vegetable oils (marketed as low in saturated fats and cholesterol-free), is derived from hybridized rape seeds. Rape plants produce an oil that contains up to 50 percent erucic acid, an incredibly toxic substance. This acid has been linked to a variety of harmful effects in laboratory animals. Additionally, the rape plants from which the oil is derived are genetically modified and treated heavily with pesticides. All vegetable oils contain high levels of polyunsaturated fats, which are easily oxidized by the body. This results in inflammation and cellular mutation. These effects have been linked to reproductive disorders and problems in babies and children.

Artificial Sweeteners

Many food manufacturers have begun utilizing artificial sweeteners in their recipes so they can label their products “sugar-free.” Some of the most commonly used artificial sweeteners are aspartame, saccharin, and sucralose. Sugar alcohols such as maltitol and sorbitol are also popular. The benefit of artificial sweeteners is that they are calorie-free. Though many artificial sweeteners have been approved by the FDA, there have been studies linking them to numerous health problems.

A study conducted by the American Society of Nephrology in San Diego recently linked artificial sweeteners to reduced kidney function. Adult women participating in the study who consumed at least two diet sodas per day experienced a 30 percent decrease in kidney function over ten years. Some artificial sweeteners, like sucralose, contain ingredients that have been positively identified as toxic. Overconsumption of artificial sweeteners has also been linked to increased risk for diabetes and metabolic disorders (Lin and Curhan 2011).

Alcohol, Soft Drinks, and Caffeine

There is a reason why people under the influence of alcohol are said to be “intoxicated.” Alcohol consumption can be very damaging to the human body. In fact, the word “intoxication” comes from the Latin word for “to poison.” Alcohol attaches to the membranes of your nerve cells, affecting their function. This leads to slurred speech, decreased motor function, and impaired judgment. Alcoholics and heavy drinkers often experience serious and permanent effects, such as weakness in the limbs, nerve damage, organ failure, and cancer.

Carbonated beverages and other soft drinks are often sweetened with artificial sweeteners—this is especially common in diet sodas. You have already learned the dangers of artificial sweeteners, but soft drinks contain a number of other toxic ingredients as well. BPA, or bisphenol A, is a type of chemical used to line soda cans. This chemical has been linked to birth defects and improper development in children. Another substance found in soft drinks is phosphoric acid. This chemical interferes with the body’s absorption of calcium, which can lean to osteoporosis. It may also neutralize stomach acid, which can result in digestive problems.

Another harmful ingredient found in soft drinks and other popular beverages is caffeine. Caffeine may help keep you awake, but it can also have a devastating effect on your health. This substance has been linked to birth defects, insomnia, high blood pressure, cardiovascular disease, and high cholesterol. Additionally, caffeine is a highly addictive substance, and the effects of withdrawal can be very unpleasant.

image

Caffeine may help keep you awake, but it can also have a negative effect on your health.

image