By doing an autumn cleanse.

If you’ve been experiencing post-nasal drip, a runny nose, cough, sore throat, fall allergies (ragweed and mold), fatigue, sluggishness, low mood, digestive distress (bloating, gas, constipation, acid reflux), skin issues, or other hormonal imbalances, your body will benefit from a fall cleanse.

Why? Because the key to boosting immunity is to optimize gut health.

How your immune system protects you

Your immune system is a complex system of specialized cells (including a network of white blood cells throughout your body) and organs—and their signaling patterns—that act as your personal bodyguard.  In addition to fighting off bacteria, viruses, fungi, parasites and other foreign invaders, your immune system also affects many other systems in your body, from your hormones to your nervous system.

Your skin is the first line of defense. Pathogens also commonly enter the body through mucosal surfaces—such as the lungs, upper airways and the digestive tract—which your immune system vigilantly defends (1).

A healthy immune system recognizes and responds to danger cues, like unhealthy cells with DAMP or danger-associated molecular patterns (2).  A weakened immune system—one that fails to activate or to respond sufficiently in the presence of pathogens—leaves the body vulnerable to infection.  On the other hand, an overactive immune system that never “turns off”—even after danger has passed, or in the absence of a real threat—manifests as allergic reactions or autoimmune disease, where the immune system mistakenly identifies—then attacks—healthy cells as “foreign invaders” (3).

Chronic inflammation compromises your immune system and can lead to other health problems. Consider ordering the Inflammation Panel.  This panel includes 4 markers of inflammation—high-sensitivity CRP, homocysteine, creatine kinase, and uric acid—providing a comprehensive assessment of inflammation, cardiovascular risk, and metabolic health.

The best defense is a strong (gut) offense

Hippocrates, the father of modern medicine, famously said: “All disease begins in the gut.”  This is true: up to 80% of your immune system resides in your gastrointestinal tract (4). This is why the foods you eat can help or hinder your immune system. An imbalance in gut bacteria (e.g., more bad bacteria than good bacteria), or an inability to properly break down and digest nutrients, can wreak havoc on your immune system.

We’re often told to eat specific foods to boost immunity—for example, carrots for vitamin A or chicken soup for its mucous-clearing effects.  But it is just as—if not more—important to remove foods that cause inflammation and overtax the immune system in the first place.

The following 9 autumn detox tips can help reduce inflammation and strengthen immunity.

1. Detox your mouth!  Tongue scrape and coconut oil pulling. 

Your mouth is a gateway to your gut.  It makes sense, then, that oral health problems can be a symptom of digestive issues and poor immune response.

Upon awakening, check your tongue. Do you see a white coating on your tongue? A thick white coating can suggest a higher toxicity level in the body. Regular tongue scraping removes toxic build-up and bad bacteria that causes bad breath, plaque and poor gum health.

Using a tongue scraper or a teaspoon, scrape your tongue—from back to front—5 to 10 times, rinsing between scrapes.

In India, practitioners of Ayurveda, a 5,000 year old system of natural medicine have used oil pulling as a classic detox therapy to boost immunity. By swishing a fat-soluble oil, like sesame or coconut, toxins are “pulled” from the mouth.  Commercial alcohol-based mouthwashes don’t have the same effect because, like antibiotics, they kill all bacteria in the mouth—both good and bad.

Studies have shown that oil pulling—done regularly and combined with brushing and flossing—can effectively remove bad bacteria, improve bad breath, and reduce plaque (5).

Swish 1 tablespoon of organic, unrefined coconut oil in your mouth, ideally on an empty stomach, for 10 to 20 minutes. Spit in trash (NOT sink!).  Rinse.  Brush and floss.

2.  Drink warm lemon water.

Another Ayurvedic tradition is to start the morning with warm lemon water—before eating or drinking anything—for gentle detoxification. The citric acid in lemon helps detoxify the liver and flush toxins out from the digestive tract (6).  Lemons (and limes) are an excellent low sugar source of Vitamin C, which boosts the immune system.

Since conventional lemons and limes are often coated with a petroleum-based wax, buy organic whenever possible. Simply combine the juice of half of a lemon with 8 to 12 ounces of boiled filtered water and sip. Since inadequate hydration weakens immunity, be mindful of drinking water throughout the day.

In cooler weather, sipping warm water or room temperature water promotes efficient hydration.

3. Take a break from stimulants, including caffeine, sugar and ultra-processed foods.

A hot cup of coffee can feel like a non-negotiable morning ritual on cool fall mornings, while sugary treats and brightly packaged snacks tempt in the afternoon. Using stimulants to create artificial energy, however, is like whipping a horse when it’s already down—it might rally for another feeble trot around the block. But, eventually, that horse will collapse—no matter how hard you whip it.

In addition to being addictive, stimulants increase your stress hormones, deplete your vitamin and mineral stores, and interfere with sleep—this combination sets you up for weight gain and a weakened immune system.

Instead: switch to herbal tea or green tea (yes, it contains caffeine, but won’t cause the same kind of caffeine “crash”) in the morning. If you hit an energy slump mid-afternoon, try a kale-banana “marathon” smoothie or other whole food snacks (eg, olives, avocado, coconut yogurt) for real energy.

4.  Remove common sources of food sensitivities.

A boat with a sizeable hole in it will sink no matter how fast you’re bailing water.  It’s the same with your immune system. You can eat more immune-bolstering foods, but as long as you continue eating foods that cause inflammation in the body (e.g., ultra-processed foods, fast food, junk food, Chinese takeout, food truck fare, ice cream, etc.), your immune system will be too busy “putting out fires” to protect you from viruses, bacteria and other pathogens.  Plug up that hole in the boat (your immune system) by doing a fall cleanse, which eliminates common sources of food sensitivities—wheat, gluten, dairy, soy, sugar, alcohol—for two to three weeks.

5. Add more green.

A poop a day keeps the doctor away—and prevents toxin build up in the body. To get your bowels moving, eat more greens, rich in insoluble fiber (aka “roughage”). Dark leafy greens, including kale, Swiss chard, collards, mustard greens and romaine, also contain an abundance of hard-to-get minerals, like magnesium, potassium, calcium and iron. Minerals are important basic building blocks for health.  Including mineral-rich leafy greens at every meal supports healthy cell function, reduces inflammation and promotes detoxification (fiber helps move toxins and waste out of your body)—all of which bolsters immune system. Green can be delicious! Try this savory Lacinato Kale Salad with Lemon-Tahini Dressing.

6.  Swap out processed white carbs for naturally sweet orange carbs. 

Cooler weather often triggers cravings for starchy carbohydrates. Our favorite white carbs—bread, pasta, pizza, processed snack foods and baked goods—contain white flour and refined sugars that spike blood sugar and promote belly fat storage. A better choice: naturally sweet orange starch-carbs, like sweet potatoes, butternut squash, pumpkin and kabocha squash, are excellent sources of immunity-boosting vitamin A, vitamin C and dietary fiber. Rich in soluble fiber, winter squash is slowly digested, promoting fullness and stable blood sugar. Try batch cooking roasted sweet potatoes. It is as easy as wash, roast and eat!

7.  Take a high-quality probiotic.  

A high-quality probiotic can promote a healthy bacterial balance by helping “grow” the good bacteria in your gut. That said, a probiotic is most effective when you are mindful of making anti-inflammatory food and lifestyle choices. Taking a daily probiotic supports your immune system, increasing its resilience and enabling your body to better fight infections.

8. Make quality sleep a priority.

Your body cannot repair, heal or properly detoxify without adequate sleep. Your body perceives chronic sleep deprivation as an ongoing stressor (7).  According to a University of Helsinki study, sleep loss triggers an inflammatory response, causing biological changes to the immune system—some can be long-term and may contribute to heart disease and type 2 diabetes (8). 

The bottom line: insufficient sleep suppresses immune system function, making it difficult to fight off colds or bacterial infections. Aim for 7 to 8 hours of sleep and be in bed no later than 11pm for optimal immune-protective benefits.

9.  Get enough Vitamin D. 

Are you bathing in fluorescent light from 9am to 5pm (or longer)? Do you live 40 degrees north latitude (i.e. New York City), where, for at least 6 months out of the year, it is impossible to make sufficient vitamin D from sunshine? Then, it’s likely that you are deficient in vitamin D. According to the Harvard School of Public Health, an estimated 1 billion people worldwide are vitamin D deficient (9). If your Vitamin D3 is low, you will likely have an elevated CRP (C-Reactive Protein), a protein made in the liver, which, according to a 2023 study published in the International Journal of Epidemiology, is associated with systemic low-grade inflammation in the body (10).

Vitamin D is both a vitamin and a hormone. Every single cell in the body requires vitamin D to function—and to detox efficiently.  Vitamin D profoundly affects your immune system—it “turns on”  anti-inflammatory mechanisms and anti-cancer genes. Studies have shown that an optimal level of vitamin D is associated with decreased risk of cancer and cancer mortality (11). 

Though foods like sardines, salmon, eggs and organ meats contain small amounts vitamin D, it is impossible to get adequate vitamin D from food alone. Sunshine is the best way to get vitamin D; but, unless you live near the equator, you will likely need to supplement, especially in the Northeastern U.S. between October and March.

Before you start supplementing…find out what your vitamin D3 level is.  You can order your own Vitamin D3 labwork here—this is direct access lab testing; no doctor’s visit required.  Or, you ask your doctor to run a 25-hydroxy vitamin D blood test; this is specifically for vitamin D3. An optimal Vitamin D3 level ranges from 60 ng/mL to 80 ng/mL.  I maintain my Vitamin D3 level (usually 60 to 70+ ng/mL) by supplementing with this high-quality brand as it synergistically contains both Vitamin D3 and K2 (in correct proportion). I typically take 5,000 IU daily.

Sources

1, 2, 3  “Overview of the Immune System.”  Immune System Research. National Institute of Allergy and Infectious Diseases, Dec. 30, 2013.

4  Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021 Mar 9;13(3):886.

5  Asokan S, Emmadi P, Chamundeswari R. Effect of oil pulling on plaque induced gingivitis: a randomized, controlled, triple-blind study. Indian J Dent Res. 2009 Jan-Mar;20(1):47-51.

6  “Ayurvedic Health Benefits of Lemon.” Dr. D.Y. Patil College of Ayurved and Research Centre. April 11, 2025.

7  Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012 Jan;463(1):121-37. Epub 2011 Nov 10.

8  Aho V, Ollila HM, Rantanen V, Kronholm E, Surakka I, et al. (2013) Partial Sleep Restriction Activates Immune Response-Related Gene Expression Pathways: Experimental and Epidemiological Studies in Humans. PLOS ONE 8(10): e77184

9  “Vitamin D.” The Nutrition Source, Harvard T.H. Chan School of Public Health. March 2023.

10  Ang Zhou, Elina Hyppönen, Vitamin D deficiency and C-reactive protein: a bidirectional Mendelian randomization study, International Journal of Epidemiology, Volume 52, Issue 1, February 2023, Pages 260–271.

11  Holick, M. F. Cancer, sunlight and Vitamin D. Journal of Clinical & Translational Endocrinology. 2014 Dec. Vol 1, Issue 4, pp. 179-186.

I love this garlicky kale salad—it is a staple at my table, especially during warm weather months! Kale contains glucosinolates, natural compounds that support the body’s detoxification process, helping the liver to filter out harmful toxins. Kale also contains indole, a compound that may help prevent non-alcoholic fatty liver disease (NAFLD) by reducing inflammation in the liver.

For the Kale Salad:

2 large bunches of Lacinato kale, remove kale leaves from stem, leaving as intact as possible. Discard stems.

2 to 3 handfuls of toasted pine nuts

Optional: 2 to 3 tablespoons of organic currants

For the kale: Place kale in a large bowl; add filtered water and rinse well. Spin dry.  Stack several kale leaves on top of each other, roll tightly into a cigar shape. Use a well-sharpened chef’s knife and slice the rolled leaves finely from one end of the “cigar” to the other. This results in thin strips—or “ribbons”—of kale. When you are finished stacking and slicing kale into ribbons, place in a large salad bowl.

For the pine nuts:. Preheat oven to 350°F. Line a baking sheet with parchment paper. Place a few handfuls of pine nuts on the baking sheet. Roast for apx. 8 minutes or until the pine nuts are golden-brown—but not burnt!  Sprinkle pine nuts over kale.

Place kale, toasted pine nuts and currents (if desired) in a large salad bowl, and toss with creamy lemon-tahini vinaigrette (recipe below).

Creamy Lemon-Tahini Dressing:

1-1/2 to 2 tablespoons minced garlic

2 tablespoons organic tahini (sesame paste)

1/2 teaspoon Celtic sea salt, or to taste

Freshly ground black pepper, to taste

5 tablespoons of fresh-squeezed organic lemon juice (apx. 1-1/2 organic lemons)

6 tablespoons of high-quality extra-virgin olive oil

Place all ingredients in a glass Pyrex measuring cup and whisk together well.

Steamed Lemon-Ginger Broccoli

Serves 4

2 to 2-1/2 pounds organic broccoli, both floret and stalk

2 to 3 tablespoons minced gingerroot

1 shallot, minced

1 teaspoon Celtic sea salt

Juice of 1 organic lemon

Trim and discard end of broccoli stalk. Separate florets from the stalk. Using a chef’s knife, carefully remove woody parts from stalk; then, slice broccoli stalk thinly on the diagonal. Cut broccoli florets into small pieces.

Place all chopped broccoli in a large bowl. Fill bowl with filtered water. Wash broccoli well, drain in a colander, and set aside.

Bring 1 quart (4 cups) of water to a boil in a 5-quart stainless steel Dutch oven.

Place a collapsible stainless steel steamer in the Dutch oven.

Add broccoli. Reduce heat to medium-high. Cover and steam for apx. 3 minutes.

Remove cover. Stir broccoli to ensure even steaming. Reduce heat to medium-low. Cover and steam another 15 minutes, or until broccoli is soft and easily pierced with a knife.

Using a slotted spoon, transfer the broccoli from the steamer to a 2-quart (64 ounces) Apilco souffle bowl.

Add minced gingerroot, Celtic sea salt, shallot and lemon juice. Combine until mixed well.  Cover until ready to serve. Ideally, serve warm.

A creamy and delicious way to start your day. Packed with vitamins, minerals and antioxidants, this nutrient- dense smoothie is both filling and satisfying. Healthy fats (avocado and unsweetened coconut milk) as well as cinnamon help stabilize blood sugar.  Enjoy!

Raw Kale Love

1-1/2 cups unsweetened organic coconut milk or unsweetened hemp milk

1/2 (one-half) avocado

3 cups organic baby kale, well-rinsed and spun dry

1 cup frozen or fresh organic blueberries (ideally, fresh)

1/2 teaspoon cinnamon

Blend all ingredients until smooth and creamy in a Nutribullet or blender.

Are you feeling sluggish, low energy, bloated, constipated, or exhausted—moreso than usual?

If yes…your body is likely signaling that it would welcome a whole foods-based spring cleanse. My DIY whole foods-based spring cleanse includes a program guide that walks you through the process, recipes, shopping list and suggested meals. Use coupon code MayDay10 for $10 off through May 31st.

Spring is an ideal time to do a cleanse and help the body rid itself of “heaviness” accumulated over the winter. This “heaviness” can manifest physically as extra weight; emotionally as depression, overwhelm, anger or irritability; or mentally as brain fog or a sense of stagnation or inertia.

In this post, we will be talking specifically about the benefits of a whole foods-based cleanse (versus a detox). While the terms “cleanse” and “detox” are often used interchangeably—I’m guilty of this myself!—there are subtle differences that distinguish a cleanse from a detox.

Cleanse vs. Detox

Where they are similar…

Both a cleanse and detox are short-term (ranging from a few days, up to 1 to 3 weeks) dietary and lifestyle interventions to help eliminate toxins from the body. 

Both a cleanse and a detox focus on hydrating well; eating less overall (volume-wise); eating foods that are lighter, clean (e.g., unprocessed) and nutrient-dense; and engaging in lifestyle practices that promote rest and relaxation.

After doing either a cleanse or detox, people often report having more energy, clearer skin, improved sleep, less cravings, less bloating, modest weight loss, and/or balanced mood. 

Where they differ…

A cleanse is a way to support and enhance the body’s detoxification organs and natural pathways and systems. 

This involves abstaining from certain foods; prioritizing sleep, rest, and relaxation; engaging in gentle exercise; and, optionally, using herbal supplements if and when necessary to help your body remove toxins more efficiently. A typical cleanse will eliminate primary “trigger foods” that contribute to allergies, food sensitivities, and digestive distress, including gluten, dairy, eggs, soy, corn, sugar, refined carbohydrates, caffeine (coffee, tea, soda), processed foods and alcohol.

If you follow a simple, whole foods-based cleanse—one that omits common trigger foods—you will be eating less food overall (in terms of volume), but more nutrient-dense foods. You are also less likely to experience intense hunger and/or symptoms of low blood sugar that can accompany a detox (see below), especially if you are doing a detox for the first time; if you are a fasting neophyte; or, if you have blood sugar issues, like hypoglycemia.

The goal of a detox is to facilitate the release of toxins from fat cells and to enhance the body’s detoxification pathways, particularly the liver, the main organ of detoxification, located just beneath your right rib cage. 

Think of a detox as a next-level cleanse. It is deeper and more intense. A detox is typically more restrictive than a cleanse. A detox can involve one or more of the following elements: some form of fasting (e.g., extended intermittent fasting, water fast); a liquids-only intake (e.g., juicing, Master Cleanse, vegetable or bone broth); therapeutic sweating; detox-supportive supplements and/or teas; colonic irrigation and/or enemas.

Word of caution: If you are pregnant or breast-feeding, you should NOT do a detox (as described above). 

Most environmental toxins are fat-soluble, which means that toxins are stored in our fat cells. During a detox, toxins are knocked loose from their fat storage cells and released into the bloodstream, where they are carried to the liver, then filtered out of the body. Since blood passes through the placenta and provides nutrients to your breast milk (essentially, all fat), a flood of toxins released during a detox could potentially be transferred from mother to baby through the placenta or through breast milk.

Is a cleanse or detox really necessary?

Conventional medicine often poo-poos the notion of cleansing or detoxing, the argument being that our bodies are well-equipped to eliminate toxins on their own.

It is true that our bodies are ingeniously designed to handle day-to-day detoxification.

However…we are no longer eating, hydrating, moving, sleeping or communing the same way that our ancestors did—as evidenced by the current obesity epidemic with 73.6% of America adults (aged 20 and over) now overweight, of whom 42% are obese (1).

Unlike our ancestors, we also live in a world (over)saturated with chemicals.

For example, within a mere 25-year period—between 1970 and 1995—the volume of synthetic chemicals that were produced in the U.S. tripled from about 50 million tons to approximately 150 million tons (2)! Of course, it is much more today.

As of 2018, there were over 86,000 chemicals available for commercial production and use in the U.S.—with an estimated 40,655 chemicals in commerce (3).

In our daily life, these chemicals pummel us from all sides.

• Inhale. The air we breathe. This includes—but is not limited to—the following, carbon monoxide (e.g., automobile emissions); ozone (e.g., VOCs from industrial emissions gasoline vapors, etc.); particulate matter (e.g., the 2023 Canadian and 2025 L.A. wildfires); and geoengineering, a.k.a. toxic chemical aerosol trails in the sky (4, 5).

• Absorb. The products we knowingly—or unknowingly—put ON our bodies. This includes make-up, anti-perspirant, soap, shampoo, moisturizers and other personal care products, tattoos, perfume/cologne, among others (6). If we play or walk barefoot on public grass, we may inadvertently absorb herbicides, like Round-up (deemed a probable carcinogen by the International Agency for Research on Cancer), which is sprayed in many public parks, trails and playgrounds, as well as golf courses (7).

• Ingest.  What we eat and drink significantly affects how efficiently—or not—our bodies are able to eliminate toxins. What we consume—including pesticide-sprayed produce, factory farmed meats, farm-raised fish, processed foods, fast foods, restaurant/convenience-based foods, commercial snack foods (e.g., chips, cookies, crackers), highly refined seed oils, high sugar foods, alcohol, cigarette smoke, vaping, and all medications—contribute to the body’s cumulative toxic burden.

Unfortunately, modern Americans are inflamed… Remember: Toxins are stored in our body fat. These toxins create inflammation in the body that can negatively affect metabolic health, contributing to insulin resistance, diabetes and/or overweight/obesity (8). Accumulated toxins in the body can also stoke other chronic inflammatory states, including rheumatoid arthritis, heart disease, infertility, Alzheimer’s and cancer (9).

I would argue that…

…intentional cleansing on a regular basis is essential for optimal health. 

For me, personally, mindful detoxification through my food choices and lifestyle practices is a way of life—it is not a fad, a quick fix way to lose weight, or a temporary intervention.

That said…even a short-term cleanse can help reduce the body burden from our daily overexposure to environmental toxins, including pesticides, GMOs (genetic modified organisms), xenoestrogens, plastics, medications, pharmaceutical injections, heavy metals (via our food, water, air, pharmaceutical drugs, cigarettes and vaping) as well as a myriad of synthetic chemicals in our personal care and household products (10, 11).

Keep in mind: many chemicals are considered endocrine-disrupting chemicals (EDCs), meaning that they interfere with our natural hormone balance and function. Exposure to EDCs can contribute to health problems, including fertility issues, overweight/obesity, Type 2 diabetes, cancer and autoimmune disease (12, 13).

Xenoestrogens, in particular, are problematic. Xenoestrogens (e.g, bisphenol A, synthetic fragrance) are man-made chemicals that act like estrogen in the body. Chronic xenoestrogen exposure can create a state of estrogen dominance in both women and men. Xenoestrogens are linked to reproductive dysfunction, which can affect fertility, pregnancy, and fetal development in women and can result in low sperm count or poor sperm quality in men. Being in a chronically estrogen dominant state is also associated with an increased risk of hormone-dependent cancers, like breast cancer, as well as ovarian and uterine cancers. Here is a list of common everyday sources of xenoestrogens.

Signs that indicate it’s time for a cleanse…

How does toxicity manifest in the body?

Signs that your body may be overwhelmed by toxins and will likely benefit from a cleanse:

• • Fatigue / Exhaustion.
  • Tired, but wired.
  • Weight gain and/or redistribution of weight caused by chronic xenoestrogen exposure. In women, this can manifest as carrying more weight around the hips, buttocks and thighs; and, in men, think “man breasts” and more fat deposition around a man’s hips.
  • Depression.
  • Anxiety.
  • Brain fog.
  • Mood imbalances, including irritability and quick to anger.
  • Headaches.
  • Food sensitivities or intolerances.
  • Seasonal allergies.
  • High blood pressure.
  • Muscle aches.
  • Joint pain.
  • Frequent colds.
  • Sleep issues: Problems falling or staying asleep; poor sleep.
  • Digestive distress: constipation, bloating and gas (flatulence).
  • Persistent skin conditions: acne, itchy skin, rashes, rosacea.
  • Hormonal imbalances and fertility issues.
  • Intolerance to fragrance.
  • Multiple chemical sensitivities.

Understanding your organs of detoxification

One of the main purposes of a cleanse is to support our organs of detoxification. These include the following…and I’ve included tips on how to best support each:

–Liver (Cleansing site for all toxins and converts harmful substances to excretable forms). One of the hardest-working organs in your body, the liver helps support metabolism, immunity, digestion, and vitamin storage, especially Vitamin A and iron (14). The liver is a primary organ of detoxification. In addition to cleansing your blood, the liver is responsible for filtering out toxins, like alcohol, medications, and other harmful substances, from your body. Acting like a “transformer”, your liver converts harmful fat-loving substances to a water-soluble form for eventual excretion (15).

How to support: Remove inflammatory foods, such as processed foods, refined carbohydrates, processed oils, high sugar foods. Abstain from alcohol. Include cruciferous vegetables (e.g., broccoli, cabbage, arugula, bok choy), which support the liver’s ability to clear chemicals from the body. Eat dandelion greens or drink dandelion root tea to help detoxify the liver. Consider supplementing with milk thistle, which aids the liver in eliminating toxins, and/or turmeric, which supports healthy liver tissue.

–Kidneys (Urine). The kidneys are an extension of detoxification that takes place in the liver. Like a sieve, the kidneys filter your blood, keeping it free of waste products and excess fluid. Your kidneys are responsible for processing and separating out byproducts your body makes naturally (e.g., acid, urea, metabolic waste); heavy metals (e.g., mercury, lead) that you may ingest; and any medications you take into what eventually becomes urine (16).

How to support: Hydrate well with clean, filtered water. No water filter? Try drinking water from glass bottles (versus plastic).

–Skin (Sweat).  Your skin helps detoxify your body through sweat.  Working up a good sweat has been an age-old practice of cleansing or “purifying” the body in many native cultures around the world. Studies suggest that sweating—by way of heat or exercise—can help eliminate heavy metals, such as arsenic, cadmium, lead and mercury (17, 18). Sweating can also help release hormone-disrupting chemicals from the body, like Bisphenol-A, also known as BPA (an industrial chemical and xenoestrogen used to manufacture polycarbonate plastics for a wide variety of consumer products) and some PCBs, or polychlorinated biphenyls, man-made organic chemicals that have been linked to adverse health effects, including cancer (19, 20, 21).

How to support: Sauna. Steam. Vigorous exercise.

–Colon (Poop). The large intestine comprises most of your colon. Its detoxification role involves reabsorbing water from waste material; storing solid waste; then, moving waste material toward the rectum, where it is eliminated via stool (22). Regular elimination of solid waste (poop) ensures that toxins are not recirculated in the bloodstream.

How to support: Increase fiber intake; in particular, dark leafy greens. If you have digestive issues, try eating cooked leafy greens (versus raw greens, like salads). Or, try blended greens—raw or cooked—in a smoothie or warm “soup”. Other high fiber, antioxidant-rich foods include low-sugar fruits (berries), seeds (hemp, flax, chia) and nuts (not recommended if you have digestive issues). If you include animal protein, eat a smaller portion (3-4 oz.), stick with mostly fish and lean cuts of poultry, and choose high-quality—meaning organic, grass-fed and grass-finished meats, or wild-caught, low mercury fish.

–Lungs (Breath). The primary organ of the respiratory system, your lungs transport oxygen throughout your body. The lungs play an important role in detoxification by filtering out carbon dioxide, allergens and airborne toxins.

How to support: Engage in mindful deep breathing: Inhale 4 counts; hold 4 counts; exhale 4 counts. Avoid mucous-producing dairy foods. Avoid foods to which you are intolerant as this stimulates mucous production.

–Lymph (Internal watery fluid). A watery fluid that flows throughout the body, lymph delivers proteins and nutrients to your blood. Lymph plays a role in detoxification by helping dispose of cellular debris, such as viruses, bacteria and cancer cells. Your liver and digestive system produce 80% of your lymph (23).

How to support: Move your body every day. (p.s. A sedentary lifestyle promotes swelling, a common symptom of lymphedema, where lymph fluid is blocked and begins building up in nearby soft tissue.). Dry skin brush: use a natural stiff bristle brush to brush your skin in a circular motion from your feet to your heart, then from your neck to your heart. Get a massage or do a self-massage.

FOR MORE SPRING CLEANSE TIPS…Don’t miss my interview with Ashala Yardley! CLICK HERE FOR VIDEO.

Sources

1  CDC/National Center for Health Statistics. Obesity and Overweight. Jan. 5, 2023.

2   Roundtable on Environmental Health Sciences, Research, and Medicine; Board on Population Health and Public Health Practice; Institute of Medicine. Identifying and Reducing Environmental Health Risks of Chemicals in Our Society: Workshop Summary. Washington (DC): National Academies Press (US); 2014 Oct 2. 2, The Challenge: Chemicals in Today’s Society.

3  Environmental Protection Agency (EPA). EPA Releases First Major Update to Chemicals List in 40 Years. Feb. 19, 2019.

4  Nathanson, Jerry A. “Air Pollution.” Brittanica. May 17, 2025.

5  Herndon, J.. (2015). Aluminum poisoning of humanity and Earth’s biota by clandestine geoengineering activity: Implications for India. Current Science. 108. 2173-2177.

6  Negi S, Bala L, Shukla S, Chopra D. Tattoo inks are toxicological risks to human health: A systematic review of their ingredients, fate inside skin, toxicity due to polycyclic aromatic hydrocarbons, primary aromatic amines, metals, and overview of regulatory frameworks. Toxicol Ind Health. 2022 Jul;38(7):417-434.

7  International Agency for Research on Cancer (WHO). “IARC Monograph on Glyphosate.”  IARC WHO Int.

8  Jackson E, Shoemaker R, Larian N, Cassis L. Adipose Tissue as a Site of Toxin Accumulation. Compr Physiol. 2017 Sep 12;7(4):1085-1135. doi: 10.1002/cphy.c160038. Erratum in: Compr Physiol. 2018 Jun 18;8(3):1251.

9  Parke DV, Parke AL. Chemical-induced inflammation and inflammatory diseases. Int J Occup Med Environ Health. 1996;9(3):211-7.

10  Nessa F, Khan SA, Abu Shawish KY. Lead, Cadmium and Nickel Contents of Some Medicinal Agents. Indian J Pharm Sci. 2016 Jan-Feb;78(1):111-9

11  Broadfoot, M. E-cigarettes expose users to toxic metal such as arsenic, lead. National Institute of Environmental Health Sciences. Feb. 2022.

12  Paterni I, Granchi C, Minutolo F. Risks and benefits related to alimentary exposure to xenoestrogens. Crit Rev Food Sci Nutr. 2017 Nov 2;57(16):3384-3404.

13  Comhaire, Frank H. and Decleer, Wim A.E.  Chapter 8 – The Effects of Environmental Hormone Disrupters on Fertility, and a Strategy to Reverse their Impact, Editor(s): Ronald Ross Watson, Handbook of Fertility, Academic Press, 2015, Pages 89-97.

14  Kalra A, Yetiskul E, Wehrle CJ, et al. Physiology, Liver. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan.

15  Grant DM. Detoxification pathways in the liver. J Inherit Metab Dis. 1991;14(4):421-30.

16  National Kidney Foundation. How Your Kidneys Work.

17  Sears ME, Kerr KJ, Bray RI. Arsenic, cadmium, lead, and mercury in sweat: a systematic review. J Environ Public Health. 2012; 2012:184745.

18   Sheng J, Qiu W, Xu B, Xu H, Tang C. Monitoring of heavy metal levels in the major rivers and in residents’ blood in Zhenjiang City, China, and assessment of heavy metal elimination via urine and sweat in humans. Environ Sci Pollut Res Int. 2016 Jun;23(11):11034-11045

19  Yaghoobi, Bianca. “The Original ‘Forever Chemicals’.” UC Davis Biotechnology Program. 3 March, 2021.

20  Genuis SJ, Beesoon S, Birkholz D, Lobo RA. Human excretion of bisphenol A: blood, urine, and sweat (BUS) study. J Environ Public Health. 2012; 2012:185731.

21  Genuis, S. J., Beesoon, S., Birkholz, D. “Biomonitoring and Elimination of Perfluorinated Compounds and Polycholorinated Biphenyls through Perspiration, Blood, Urine, and Sweat Study”, International Scholarly Research Notices, vol. 2013, Article ID 483832, 7 pages, 2013.

22  Kahai P, Mandiga P, Wehrle CJ, et al. “Anatomy, Abdomen and Pelvis: Large Intestine.” [Updated 2023 Aug 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-.

23  Cleveland Clinic, Lymph. 8/22/23.

Organic lettuces—whether red or green head lettuce, mixed baby lettuces, butter lettuce or romaine—are exactly what the body craves during the warmer months of the year.

Lettuce is a high-water (hence, hydrating) and high-fiber food that contains vitamins A, C and K, as well as hard-to-get minerals, like calcium, potassium and magnesium.

Eating organic lettuce, especially in-season, can help support heart health and bone health, improve digestion as well as your complexion, and help stabilize blood sugar. In fact, a 2021 study conducted on 16 healthy young men between the ages of 20 and 30, found that when participants consumed lettuce, specifically, with a moderately high-fat meal, they had lower blood sugar and insulin levels after the meal (1).

To reap maximum health benefits of eating lettuce greens, I recommend eating organic—as you are able—to minimize pesticide exposure. And—even if you buy lettuce that is marketed as “pre-washed” or “triple washed”—always take the time to wash your greens, ideally in filtered water with a splash of raw apple cider vinegar or white vinegar, then spin dry in a salad spinner.

Personally, I like to keep salads simple and quick-and-easy to make.

This is a simple salad that I eat at most meals. Right now, I am enjoying organic lettuces grown locally, which I buy from a nearby farm market. I do rotate my greens, depending on seasonal availability—whether it’s arugula, romaine, spinach, red leaf lettuce or green leaf lettuce.

I like to pair my greens with thinly sliced radishes for their crisp texture and peppery pungent bite, which contrasts nicely with the delicate sweetness of fresh organic lettuce greens. See recipe below.

Simple Green Salad

1 bag (or box) organic mixed lettuces OR 1 to 2 heads of fresh, organic lettuce (e.g., green leaf, red leaf or romaine)

2 to 3 organic medium red or purple radishes, root and tops discarded, washed well

If using head lettuce, chop roughly into bite-sized pieces. Rinse lettuce well in unfiltered water. Place in a salad spinner and spin dry.

Slice radishes into thin rounds. Add to greens. Make the mustard-shallot vinaigrette (see recipe below), add to greens and toss well.

Mustard-Shallot Vinaigrette

1 to 2 tablespoons minced shallots
1 teaspoon sugar-free Dijon mustard
1 tablespoon crumbled dried tarragon
3 tablespoons raw apple cider vinegar
4 tablespoons high quality extra-virgin olive oil

Place all above ingredients in an 8 ounce glass Pyrex measuring cup and whisk together well.

Sources

1   Shokraei S, Khandouzi N, Sina Z, Nasrollahzadeh J. The acute effect of incorporating lettuce or watercress into a moderately high-fat meal on postprandial lipid, glycemic response, and plasma inflammatory cytokines in healthy young men: a randomized crossover trial. Lipids Health Dis. 2021 Jul 15;20(1):66.

]]> https://thenourishedepicurean.com/simple-green-salad/feed/ 0 13513 https://thenourishedepicurean.com/fresh-roasted-asparagus/ https://thenourishedepicurean.com/fresh-roasted-asparagus/#respond Thu, 13 Jun 2024 18:42:50 +0000 https://thenourishedepicurean.com/?p=13455 Asparagus is a classic spring vegetable and available through May, June and sometimes July—at least here in New York and throughout the Northeast.

In addition to being a high water, high fiber and low-calorie vegetable, asparagus contains a low pesticide residue. A versatile vegetable, asparagus pairs well with peas, garlic and new potatoes.

Asparagus is an excellent source of Vitamin C, folate and vitamin K as well as minerals, especially copper and iron, as well smaller amounts of essential minerals such as potassium, calcium, manganese and phosphorus.

Eating asparagus has been associated with the following health benefits:

• Lowered blood pressure. Asparagus is a good source of potassium.
• Protecting against cancer. Asparagus is a naturally rich source of glutathione, a detoxifying compound that can help break down carcinogens and harmful compounds, like free radicals.
• Reducing overall inflammation due to its high antioxidant content, including vitamins C, A and E.
• Supporting a woman’s pre-conception and early pregnancy period because asparagus is a rich source of folate, which helps prevent neural tube effects in newborns.
• Supporting improved digestion, especially constipation. Asparagus is a good source of fiber.

My favorite way of preparing asparagus is fast and easy. Recipe below.
 

Roasted Asparagus

Serves 2 to 4

1 to 2 pounds fresh asparagus, tough wood ends snapped off and discarded
2 tablespoons olive oil
Celtic sea salt, to taste

Preheat oven to 350°F. Line a 9-inch x 13-inch heavyweight baking sheet with parchment paper.

Snap off the tough, woody ends of each asparagus. Rinse will. Spread asparagus evenly on parchment paper lined baking sheet.

Drizzle olive oil over asparagus and, using your fingers, rub olive oil over asparagus so that it is distributed evenly. Sprinkle apx. ½ teaspoon of Celtic sea salt over asparagus.

Place asparagus on center rack in preheated oven. Roast approximately 8-9 minutes. Take pan out and use tongs to turn asparagus to uncooked side. Return pan to oven—turning pan to other side (for even roasting)—and roast another 8-9 minutes, or until a knife inserted into asparagus slides out easily.

Remove from oven and let cool.

Light. Fresh. Textured. Savory. Delicious. A medley of fresh, seasonal flavors. Exactly what makes eating this spring salad so pleasurable!

Spring Salad

Serves 2-4

For the salad:
Organic spring salad mix, rinse well in filtered water and, use a salad spinner to spin dry
*You can find organic spring salad mix at your local supermarket and at some farmers’ markets or farm markets

4-5 organic red radishes, cut into thinly sliced rounds

Half of an organic fennel bulb (the bulb is white), thinly sliced

2-3 organic artichoke hearts (jarred), thinly sliced

2-3 roasted organic beets, cut into thinly sliced rounds
*Click here to learn how to roast beets

1 bunch fresh mint, leaves only, finely chopped

Place the organic spring mix, sliced radishes, fennel and artichoke hearts into a large salad bowl.  Pour shallot vinaigrette (recipe below) over salad and toss together.

For the vinaigrette:
1 shallot, minced (you can chop by hand or use a mini food processor)
1 small garlic clove, minced
3 tablespoons raw apple cider vinegar
4 tablespoons extra-virgin olive oil

Place minced shallot, garlic, raw apple cider vinegar and extra-virgin olive oil in an 8 oz. glass Pyrex measuring cup.  Use a whisk to blend all ingredients together well.

Before serving:
Arrange beets artfully on salad. Sprinkle 2-3 tablespoons of chopped mint over salad and on plate if apportioning individually.

Enjoy!

After all, we reset our clocks (Daylight Saving Time) in the fall…why not our bodies?

What is a cleanse?

A cleanse can help improve the quality of your skin, your organs and your overall health—even your mood, considering that an estimated 90% of serotonin, a neurotransmitter (a.k.a., the “happy” chemical) that promotes good mood and well-being, is made in the digestive tract (1).

One important benefit of doing a cleanse? It can help reduce your toxic load.

Toxins are harmful substances that build up in the body over time. Toxins can also manifest energetically, as toxic emotions that undermine your health. For example, feelings of guilt, shame, anger, self-loathing, regret, bitterness and/or resentment may show up in the body as aches, pains, digestive problems, or food addictions.

An accumulation of toxins—whether physical, environmental or emotional—can affect the body in many ways: bloating, acid reflux, chronic constipation or diarrhea; poor sleep; cravings; belly fat; weight gain; low energy, brain fog; frequent colds; seasonal allergies; anxiety and/or depression.

A cleanse supports and enhances your natural detoxification pathways—the liver and the gut, as well as the kidneys, lungs, skin and lymph—organs that allow your body to eliminate waste and toxins through pee, poop, breath and sweat.

So…What Are These “Toxins”?

Every day, we are inundated with toxins: the air we breathe, the water we drink, the buildings where we live and work, home lawns and gardens, the personal care products and cosmetics we use. And, certainly, not least of all, the foods we eat (as well as the materials in which our foods are packaged ) contain chemicals and additives that alone—or in combination—cause irritation and inflammation, contributing to chronic health conditions and diseases.

The smorgasbord of toxins we consume includes: pesticides; insecticides; fungicides; preservatives; additives (to enhance color, smell, taste and texture); synthetic hormones (e.g., birth control pills, conventional hormone replacement therapy, conventionally raised meats); antibiotics (in our food supply or when overused); chlorine; bisphenol-A (commonly found in plastics); phthalates (chemicals used in plastics, solvents and synthetic fragrances); household cleaners; laundry detergents; carpet chemicals; and heavy metals, including such as mercury, arsenic, fluoride and lead.

Did You Know…? Toxins Contribute to Weight Gain

As of 2020, over 350,000 chemicals and mixtures of chemicals have been registered for commercial production and use globally (2).  This is up to three times as many as is commonly estimated (3)!

Of the hundreds of thousands of man-made chemicals, an estimated 1,000 (likely much, much more) may have endocrine-acting properties (4).  Some of these hormone-disrupting chemicals, including plastics and pesticides, are classified as obesogens, because they can interfere with the hormonal system that controls our metabolism and weight.

Obesogens can contribute to weight gain, increase the fat cells you have, and even change how you experience hunger (it can interfere with the hormone that signals you are full, causing you to overeat)—even when you’re eating right and exercising.

The good news: we have a highly effective detoxification system in place—organs (liver, kidneys, large intestine, lymphatic system and sweat glands) that work as a team to rid the body of toxins.

The bad news? When our detoxification organs get overwhelmed—often through our food choices and lifestyle habits (e.g., processed foods, refined carbs, excess sugar intake, poor sleep, drinking alcohol)—toxins continue circulating and create (or worsen) inflammation in the body.

The Role of Inflammation

When our ability to detoxify properly is impaired, the end result is a body that is inflamed. This can manifest in many ways. The suffix “-itis” is used to describe inflammation of a specific body part. For example, this time of year, fall allergy sufferers experience rhinitis (inflammation of the nose) or sinusitis (inflammation of the sinuses). Other forms of “-itis” include arthritis (inflammation of the joints), dermatitis (inflammation of the skin), vaginitis (inflammation of the vagina), prostatitis (inflammation of the prostate gland), and gingivitis (inflammation of the gums).

As an immediate response to infection, irritation or injury, inflammation is a good thing. This type of acute inflammation is short-term, localized and characterized by redness, swelling, heat or fever, sometimes pain and/or loss of function. Inflammation is the body’s way of signaling the immune system to heal and repair damaged tissue (e.g., cut finger, sprained ankle) and to defend itself against foreign invaders, like viruses and bacteria; for example, experiencing a sore throat(5).

On the other hand, chronic inflammation is problematic.

When inflammation is persistent, it produces a low level of continual inflammation throughout the body—and can contribute to chronic diseases, like overweight/obesity, Type 2 diabetes, autoimmune diseases (e.g., lupus, rheumatoid arthritis, Hashimoto’s thyroiditis), heart disease and cancer (6).

Symptoms of chronic inflammation can present as (7):

–Seasonal allergies
–Body pain
–Constant fatigue
–Insomnia: difficulty falling and/or staying asleep
–Digestive problems: bloating, constipation, diarrhea, IBS, acid reflux, etc.
–Weight gain / obesity
–Frequent infections

How YOU Can Benefit from Doing a Fall Cleanse

1. You help tame fall allergies.

As someone with severe ragweed and mold allergies, I am highly motivated to do a cleanse every fall. I find it especially helpful in reducing the severity of allergy symptoms, such as an itchy throat, congestion, post-nasal drip, headaches and sinus infections. Typically, ragweed allergy sufferers will not experience relief until the first frost. Mold is another culprit. In addition to thriving indoors in moist, damp environments (bathroom, basement), mold abounds outdoors in dead leaves and decaying plant matter, releasing mold spores into the air and triggering reactions in those sensitive to mold (like me!).

Produced by your immune system, histamine is a compound released in response to a “foreign invader” (e.g., allergen). Its role is to cause an immediate inflammatory response in the body: sneezing, runny nose, itchy throat, headache, etc. Certain foods also contain histamine or cause you to release histamine when you eat them. If you are an allergy sufferer, eating histamine-rich or histamine-triggering foods is like adding gasoline to the fire; it can make allergy symptoms feel even worse.

A cleanse can help tame allergies because you will be taking a break from histamine-provoking foods, like alcohol; dairy, including aged cheeses and yogurt; nuts (especially peanuts, walnuts and cashews); cured meats; chocolate (sorry!); certain spices (e.g., curry, cayenne, chili, etc.); and citrus fruits, as well as caffeine (coffee and tea), which can block the enzyme that breaks down histamine (8).

An estimated 15% of Americans suffer from ragweed allergies (9). Nearly half of ragweed allergy sufferers also experience oral allergy syndrome (OAS), where the proteins in some raw fruits, vegetables and nuts are similar to the proteins found in pollen (10). This confuses the immune system, which then attacks the “invader”, causing a cross-reactivity allergic reaction, such as redness, swelling or itchiness of the lips, mouth or throat. During ragweed season, be mindful that certain foods, like cucumber, zucchini, white potatoes, watermelon, cantaloupe, honeydew and bananas, may trigger OAS (11). While I can eat most of these foods without consequence, I discovered that eating a banana (in the fall) triggers uncontrollable sneezing fits!

If you are sensitive to mold, especially during the fall, you may also want to avoid chocolate/cocoa, coffee and some tree nuts (e.g., pistachio, almond, walnut, coconut and Brazil nut), all potential sources of mycotoxins, which are naturally occurring toxins produced by certain molds (12, 13).

Personally, this is the time of year—from the beginning of August to end-October (or the first frost)—that I stop drinking coffee and alcohol altogether. I am also mindful of avoiding foods like pork and citrus; while these foods are low in histamine, eating them “liberates” histamine from tissue mast cells, triggering symptoms similar to an allergic reaction in those who are sensitive. For me, this manifests as an immediate headache, rashes or feeling itchy, and weight gain (if I eat pork).

2.  You strengthen your immune system

Remember: 80% of your immune system is in your gut.

Early fall is a perfect time to do a cleanse, which can help boost your immune system.

A cleanse eliminates foods that suppress your immune system; one main culprit is sugar.

Sugar is not limited to what tastes sweet, like candy, dessert or the white powdery stuff you stir into your coffee.

“Sugar” includes any wheat or flour-based foods (e.g., bread, pizza, pasta); refined grains (e.g., cereal, granola bars); processed foods, which are often high in added sugars; artificial sweeteners; excess fruit consumption; starchy foods (e.g. French fries, mashed potatoes); and liquid forms of sugar (fruit juice, sodas and coffee drinks, like that pumpkin spice latte); and alcohol. Studies have shown that sugar suppresses the immune system, while increasing inflammation in the body (14).

A seasonal cleanse, like my whole foods-based 7-Day Body Reset Cleanse, emphasizes getting adequate, restorative sleep (non-negotiable!), drinking plenty of caffeine-free fluids, eating nutrient-dense foods and gentle daily movement, all of which support immune health.

3. You boost your energy—naturally.

A cleanse can be a gateway to mindful eating and drinking, especially, if you are plagued by fatigue and low-energy.

Do you rely on refined carbohydrates, like pizza, pasta or sandwiches, for an “energy boost”? Athletes do, you may rationalize. But eating these types of refined carbohydrates, as well as “white foods” (bread, rice, potatoes), pastries and processed foods can make you feel sleepy. This is because foods high in flour and sugar are considered simple sugars that cause your blood sugar to quickly spike, then plummet. Your short burst of energy is followed by an inevitable energy crash.

Caffeine also steals your energy. Whether it’s just one cup or a constant infusion of coffee throughout the day, caffeine raises the level of the stress hormone cortisol (15). Caffeine can disrupt sleep and leave you feeling groggy and exhausted in the morning.

Metabolizing toxins and the process of digesting food are other energy-robbers. If your liver is working overtime to break down toxins (e.g., alcohol, sugar, medications, chemicals from personal care products and the environment), you will feel sluggish. The process of digesting food also requires energy: a Mayo Clinic study found that the transit time—from eating to elimination via stool—in healthy subjects averaged 53 hours (16)! Reducing your overall toxic load enables your body to have more energy.

When a cleanse, like my 7-Day Body Reset Cleanse, removes inflammatory and hard-to-digest foods, as well as stimulants, like coffee, tea, energy drinks and even chocolate, you are virtually guaranteed to experience a natural boost in energy.

4.  You get your bowels back on track.

In my practice, bloating, gas and constipation are common complaints.

The chemicals we ingest through the food we eat (for example, pesticides, herbicides, fungicides, hormones, antibiotics) and the food packaging in which they are served or stored can contribute to digestive distress.  Take bisphenol-A (BPA), a chemical used to harden plastics, like food storage containers. BPA has been linked to increased inflammation in the gut and colon and is a risk factor for IBD, or inflammatory bowel disease (17).  High levels of poly- and perfluoroalkyl (PFAS), chemicals used to line pizza boxes, fast food wrappers and takeout food packaging, have also been linked with intestinal inflammation (18).

A cleanse is an excellent way to reboot your bowels.

Replacing processed foods with organic (as much as possible), nutrient-dense and easy-to-digest foods, including adequate fiber and healthy fat, can go a long way towards relieving bloating and constipation. So, too, can drinking lots of water, eating in a relaxed manner (versus under duress or on-the-run), engaging in consistent gentle movement and being mindful of relaxing both body and mind every day.

5. You lose weight.

Let me be clear: a cleanse is NOT a quick fix “diet”.  You will not drop 25 pounds in a week! Many people will, however, naturally release weight on a cleanse because they are removing allergenic and/or inflammatory foods for a period of time.

Hidden food sensitivities may be a reason that you’re hanging onto extra weight.

When you eat foods that your body is unable to tolerate, this activates your immune system. And when you keep eating those foods, to which you are sensitive, your immune system will constantly be “on”, creating a state of chronic inflammation in your body.  As a result, you can end up with unwanted belly fat and weight gain.

In addition to weight gain, food sensitivities can be at the root of post-nasal drip, bloating, gas, aching joints, migraines, acne, mood swings and more.

A cleanse typically removes common allergenic and gut-irritating foods (e.g., gluten, grains, processed foods, dairy, sugar and artificial sweeteners), which reduces inflammation, enabling the body to release weight more easily.

Food as Medicine

Our everyday food and lifestyle choices can significantly contribute to—or reduce—our toxic load. A cleanse is not about just drinking “cold pressed” juices or “superfood” smoothies from your favorite juice joint for a week—and expecting instant “feel better” results.

A cleanse is about taking a mindful approach to your food and lifestyle choices. By committing to a whole foods-based cleanse, like my 7-Day Body Reset Cleanse, you can jumpstart healthy eating habits and, in the process, look and feel better.

To help the body eliminate toxins more efficiently, a cleanse typically focuses on:

1. Removing trigger foods that create inflammation and/or hormone imbalance in the body.  Common trigger foods include (but are not limited to): sugar, gluten, dairy, corn, soy, alcohol and caffeine.

2. Eating anti-inflammatory, nutrient-dense, easy-to-digest whole foods.

3. Modifying lifestyle habits to include proper hydration, gentle exercise, relaxation, rest and quality sleep.

4. Optional: Taking supportive supplements, like a high-quality probiotic.

Sources:

1  Yano JM, Yu K, Donaldson GP, Shastri GG, Ann P, Ma L, Nagler CR, Ismagilov RF, Mazmanian SK, Hsiao EY. Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell. 2015 Apr 9;161(2):264-76.

2  Environ. Sci. Technol. 2020, 54, 5, 2575–2584. January 22, 2020.

3  Chemical and Engineering News. Vol. 98. Issue 7. Feb. 12, 2020.

4  Endocrine.org. Endocrine Disrupting Chemicals. Jan. 24, 2022.

5  LiveScience.com. Oct. 19, 2018.

6, 7  Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2022 Jun 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan.

8  Swiss Interest Group Histamine Intolerance. 11/17/21.

9  Asthma and Allergy Foundation of America.

10, 11 AAFA Community Services. Understanding Oral Allergy Syndrome. 6/17/19.

12  World Health Organization. Mycotoxins. 9 May 2018.

13   Marina V. Copetti, Beatriz T. Iamanaka, John I. Pitt, Marta H. Taniwaki, Fungi and mycotoxins in cocoa: From farm to chocolate.International Journal of Food Microbiology. May, 2014, Volume 178, pp 13-20.

14 Shichao Yu, Gaoqun Zhang, Li Hua Jin. A high-sugar diet affects cellular and humoral immune responses in Drosophila. Experimental Cell Research. 15 July 2018. Volume 368, Issue 2, pp. 215-224,

15  Lovallo, William R. PhD; Whitsett, Thomas L. MD; al’Absi, Mustafa PhD; Sung, Bong Hee PhD; Vincent, Andrea S. PhD; Wilson, Michael F. MD. Caffeine Stimulation of Cortisol Secretion Across the Waking Hours in Relation to Caffeine Intake Levels. Psychosomatic Medicine: September 2005. Vol. 67, Issue 5, pp. 734-739.

16  MayoClinic.org. Digetion. Dec. 31, 2019.

17  Science Daily. BPA Risk Factor for Inflammatory Bowel Disease. July 5, 2018.

18  Steenland K, Zhao L, Winquist A, Parks C. Ulcerative colitis and perfluorooctanoic acid (PFOA) in a highly exposed population of community residents and workers in the mid-Ohio valley. Environ Health Perspect. 2013 Aug;121(8):900-5.