Detoxing
Plant Power for Restoring Health
Better Metabolism, Clarity, and Energy
Jennifer K. Reilly, RD
BitchinDietitian.com
Why Am I Toxic?
 Our modern world is full of toxins:
 Air: pollutants, cigarette smoke
 Food: additives, colors, preservatives, packaging
 Water: chemicals, metals
 Our livers filter out toxins, but can’t keep up with modern
exposure and extra toxins produced from stress
 Toxins are stored in fat cells
 Too many toxins can lead to a slow metabolism, poor immune
system, acne, low energy, food cravings, and even cellulite
 A Detox Diet includes nutrients which help neutralize toxins,
mobilize toxins (chlorophyll and antioxidants), and it limits the
consumption of toxins
Why Detox?
 Improved digestion
 Better skin
 Increased energy
 Diminished cravings for sugar, salt, and fatty foods
 Increased ability to concentrate
 Better, more restful sleep
 Better bowel movements
 Speedier metabolism
Top 13 Detox Foods
ALMONDS
 Detox essential. Almond milk is a great alternative to
cow’s milk during a detox
 Great source of:





Fiber
Calcium
Magnesium
Useable vegetable protein
Vitamin E
 Removes impurities from the bowels
Top 13 Detox Foods
APPLES
 High in Insoluble Fiber for healthy bowel movements
 High in Soluble Fiber which soaks up toxins & waste in
intestines
 Low Glycemic Index:
 Sugars metabolize slowly to prevent blood sugar spike
 Glucaric Acid: helps body get rid of estrogen-like
chemicals & heavy metals
Top 13 Detox Foods
AVOCADO
 Rich source of healthy monounsaturated fat,
which doesn’t disturb the balance of Omega 3s to Omega 6s
 Fat is essential during a detox
 Promotes the release of bile from the gallbladder, which allows for
the release of toxins from the body
 High in Vitamin E and Potassium
 Contains Glutathione
 Blocks 30 different carcinogens
 Helps liver detoxify synthetic chemicals
 Adds creaminess to a detox diet when milk and cream aren’t
being eaten
Top 13 Detox Foods
BEETS
 Rich in:
 Potassium
 Folate
 Fiber
 Antioxidants
 Contain betaine
 lowers levels of several inflammatory markers
 protects against liver damage
 Helps the liver process fats
 Contain antioxidant betacyanin, which helps liver detoxify chemicals
 Delicious juiced with apples and ginger
Top 13 Detox Foods
BLUEBERRIES
 Rich in Vitamin C and Fiber
 Best ranked for Antioxidant capacity
 Contain Anthocyanins
 Protect from free radical damage
 Enhance Glutathione production
 Contain natural aspirin
 Lessens tissue-damaging effects of chronic inflammation
 Pain reducer
 Act as antibiotics: block bacteria in urinary tract
 Antiviral
Top 13 Detox Foods
CABBAGE
 Contains Isothiocyanates which eliminate carcinogens from body
 Cleanses digestive tract, soothes stomach
 Neutralizes compounds found in 2nd hand
cigarette smoke
 High in Vitamin K and Vitamin C
 Eat raw in juices, salads, or smoothies since heat destroys the
enzyme which activates Isothiocyanates
 Try fermented cabbage (rich in probiotics): sauerkraut and kim
chi, which aid in healthy digestion
Top 13 Detox Foods
GARLIC
 Contains Allicin, a sulfur-containing compound that fights
harmful bacteria, intestinal parasites, viruses, and yeast in the
intestines
 Garlic must be crushed or chopped to activate Allicin
 Increases production of Glutathione needed for elimination of
certain toxins
 Cleanses arterial buildup
 Lowers blood pressure
 Cleanses mucous buildup in lungs and sinuses
 Garlic powder has no benefit
Top 13 Detox Foods
GINGER
 Natural anti-inflammatory
 Eases nausea and improves digestion
 Promotes detoxification by speeding the
movement of food through the intestines
 Add to juices, soups, stir-fries
Top 13 Detox Foods
KALE
 Contains powerful anti-cancer and antioxidant
compounds which cleanse body of harmful substances
 Contains over 45 identifiable flavonoids which help reduce
chronic inflammation and oxidative stress
 High in fiber to cleanse digestive tract
 Like cabbage (they’re in the same vegetable family), it
neutralizes compounds found in 2nd hand cigarette smoke
 Contains a compound that jumpstarts the liver’s production of
cleansing enzymes
 High in Calcium, Vitamin K, Vitamin A, Vitamin C, Manganese
Top 13 Detox Foods
LEMONS
 Super liver detoxifiers
 Super high in Vitamin C, a potent antioxidant and
precursor to Glutathione (which helps to eliminate
environmental chemicals from body)
 Alkalinizing: Lemons help restore the alkaline-acid
balance of the body (body pH)
 Add ¼ lemon to a glass of water in the AM
 alkalizes the body and aids digestion
Top 13 Detox Foods
PARSLEY
 Rich source of Vitamin C, Chlorophyll, Beta-Carotene,
Vitamin K, and Folate (all necessary detoxifiers)
 Raises Glutathione levels to help block carcinogens and
detoxify chemicals
 Volatile oil: Eugenol
 strong Anti-inflammatory agent
 Strong Anti-arthritic
 Rich in B vitamins for heart health
Top 13 Detox Foods
SEAWEED
 Binds to radioactive waste (from medical tests and food
grown in contaminated soil), so waste can be removed
 Can bind to heavy metals so they can be eliminated
 Rich source of Iodine which is
essential for thyroid hormone
production and metabolism
 Dulse, Kelp, Nori, Wakame, Agar
 Eat roasted seaweed, veggie sushi rolls, add to
smoothies, or enjoy as seaweed salad
Top 13 Detox Foods
WHEATGRASS
 Potent detoxifier
 Rich in chlorophyll (richest edible source),
amino acids, vitamins, minerals, and enzymes
 High in Oxygen which helps brain and body function at optimal
level
 Chlorophyll
 Rebuilds bloodstream
 Nourishes tissues
 Purifies the liver
 Add wheatgrass juice to juices or smoothies, buy as frozen
cubes, or as a powder
DETOX DIET GUIDELINES
1. Follow a Detox Diet 1 day weekly, 3 days every other week,
or 7 days per month
2. Start day with large glass of filtered water with lemon
3. Consume only liquids (green juices, non-dairy smoothies,
herbal tea, filtered water) and raw fruits and veggies until
12:00 every day
4. Eat lots of raw fruits and veggies, preferably organic. 80% of
the detox diet should be raw foods
5. Eat some raw nuts and seeds (about ½ cup each day) and
cooked whole grains (about 2 cups total ) spread throughout
the afternooon
DETOX DIET GUIDELINES
6. Include a daily multivitamin to ensure adequate vitamin B12
and vitamin D intake
7. Avoid all dairy products, meats, fish, sugar, gluten, alcohol, and
caffeine
8. Add more green juices, raw foods, and larger servings of grains
and nuts as needed for more energy
9. Substitute different nuts, seeds, or legumes for allergenic foods
10. Include as many of the Top 13 Detox Foods as possible:
Apples, Almonds, Avocado, Beets, Blueberries, Cabbage, Garlic, Ginger,
Kale, Lemon, Parsley, Wheatgrass, Seaweed
Green Juice
3 veggies: 1 fruit
In a juicer:
5 organic kale leaves (dinosaur or lacinato kale)
1 large cucumber (peeled if it's not organic), or 1 small head organic
celery
1 organic green apple (cored, unpeeled)
1 lemon, peeled
1 bunch parsley
Makes about 10 ounces. Serve over ice. Store in a glass jar, filled to
the top and sealed for up to 24 hours.
Hearty Arugula Salad
Serves 1
2 cups organic arugula
2 Tbsp raw sunflower seeds
½ block sesame-oil sautéed tempeh,
or ½ cup cooked garbanzo beans
2 tsp olive oil
2 tsp rice vinegar or red wine vinegar
1/4 tsp sea salt
Toss and eat
Per serving: 375 calories, 24 g total fat, 3 g saturated fat, 0 mg
cholesterol, 124 mg sodium, 20 g carbohydrates, 11 g fiber, 2 g sugar,
24 g protein, 19% vitamin A, 10% vitamin C, 15% calcium, 18% iron
Questions?
Juice Recipes
Smoothie Recipes
Plant-Powered Meals
7-Day Detox
BitchinDietitian.com