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    Detox

    It is that time of year, folks. I need to lose a few pounds of holiday excess. Anyone else? I like to do fasts and detoxes a couple of times during the year, the most hardcore one being the Master Cleanse I did last spring. It was not what you would characterize as pretty. Or easy. It did work, however. As I do not wish to subsist on lemon water in the middle of winter, I asked my doctor, a detox diet specialist, for the guidelines he uses to achieve a good detox that is not as hallucinogenic (in a bad way) as the Master Cleanse. He actually thinks that the Master Cleanse can be dangerous because the liver is not supported by the nutrients it needs. What it came down to was this: you can detox easily and effectively while you continue to eat as long as you are cutting out the foods and other substances that interfere with the detoxification process. Make sure you check with your doctor before you start any detox. Drink A LOT of water. I created this menu plan for a seven-day elimination diet. The shakes and juices are meant to be liquid meals that help decrease the amount of work your digestive system has to do. I will be suffering along with you to kickstart my year a bit lighter. Good luck to us all!

    Love,
    gp

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    According to Dr. Alejandro Junger* (our detox specialist) in addition to the above, there are a few more "basic principles of detoxification" that should be kept in mind while following our detox menus.

    • Do deep breathing or gentle yoga.
    • Take a couple of spoonfuls of extra virgin olive oil at night to help stimulate your liver to eliminate bile and keep its circulation flowing.
    • If your bowel movements get sluggish, you can accelerate things by drinking half a shot glass of castor oil followed by a glass of water or using a mild herbal laxative. Bowel elimination is paramount for correct detoxification.
    • The skin gets rid of many toxins so it is important to sweat, either by exercising or taking a sauna.
    • Finally, make sure you eat whole organic foods, which have the best chance of having all the nutrients needed for liver and general detoxification.

    *This is an excerpt from Dr. Junger's upcoming book Clean, which will be published in May. Be sure to pick up a copy!

    Menus (bold indicates a recipe)

    Adjust the time to your schedule and the meals to your taste but remember that there can be no dairy, grains with gluten, meat, shellfish, anything processed (including all soy products), fatty nuts, nightshades (potatoes, tomatoes, peppers and eggplant), condiments, sugar and obviously no alcohol, caffeine or soda.

    Day One

    • 7am (or upon rising): Glass of room temperature lemon water
    • 8am: Herbal tea
    • 10am (breakfast): Blueberry and Almond Smoothie
    • 11:30am: Coconut water*
    • 1:30pm (lunch): Salad with Carrot and Ginger Dressing
    • 4pm (snack): A handful of mixed pumpkin and sunflower seeds
    • 6pm (dinner): Broccoli and Arugula Soup
    • *Make sure that the coconut water has no added sugar. Fresh is ideal but the brands Zico or Vita Coco are readily available.

    Day Two

    • 7am (or upon rising): Glass of room temperature lemon water
    • 8am: Herbal tea
    • 10am (breakfast): Raspberry and Rice Milk Smoothie (follow method for Blueberry and Almond Smoothie)
    • 11:30am: Coconut water
    • 1:30pm (lunch): Detox Teriyaki Chicken and Steamed Greens
    • 4pm (snack): Miso Soup with Watercress
    • 6pm (dinner): Pea and Basil Soup (follow method for Broccoli and Arugula Soup)

    Day Three

    • 7am (or upon rising): Glass of room temperature lemon water
    • 8am: Herbal tea
    • 10am (breakfast): Oatmeal (make with rice or almond milk instead of water so it’s a bit more substantial)
    • 11:30am: Coconut water
    • 1:30pm (lunch): Blueberry and Almond Smoothie
    • 4pm (snack): Cucumber, Lime and Basil Juice
    • 6pm (dinner): Super Greens Juice / Miso Soup with Watercress

    Day Four

    • 7am (or upon rising): Glass of room temperature lemon water
    • 8am: Herbal tea
    • 10am (breakfast): Mango and Coconut Milk Smoothie (follow method for Blueberry and Almond Smoothie)
    • 11:30am: Coconut water
    • 1:30pm (lunch): Miso Soup with Watercress
    • 4pm (snack): A handful of blueberries
    • 6pm (dinner): Steamed Salmon and Greens

    Day Five

    • 7am (or upon rising): Glass of room temperature lemon water
    • 8am: Herbal tea
    • 10am (breakfast): Peach and Almond Smoothie (follow method for Blueberry and Almond Smoothie)
    • 11:30am: Coconut water
    • 1:30pm (lunch): Raw crudite (carrots, green beans, radishes, cucumbers, zucchini) with Carrot and Ginger Dressing
    • 4pm (snack): Beet, Carrot, Apple and Ginger Juice
    • 6pm (dinner): Cucumber and Avocado Soup

    Day Six

    • 7am (or upon rising): Glass of room temperature lemon water
    • 8am: Herbal tea
    • 10am (breakfast): Blueberry and Almond Smoothie
    • 11:30am: Coconut water
    • 1:30pm (lunch): Mixed Greens with Steamed Salmon, Olive Oil & Lemon Juice
    • 4pm (snack): Super Greens Juice
    • 6pm (dinner): Detox Teriyaki Chicken, brown rice, steamed zucchini

    Day Seven

    • 7am (or upon rising): Glass of room temperature lemon water
    • 8am: Herbal tea
    • 10am (breakfast): Raspberry and Rice Milk Smoothie (follow method for Blueberry and Almond Smoothie)
    • 11:30am: Coconut water
    • 1:30pm (lunch): Miso Soup with Vegetables
    • 4pm (snack): A handful of almonds
    • 6pm (dinner): Steamed fish, quinoa, roasted squash

    Recipes

    Salad With Carrot And Ginger Dressing

    This dressing is the jam! Great on salad and also as a dip for vegetables. This recipe makes enough dressing for two salads, so be sure to save the extra.

    Serves: 1
    Time: 5 minutes

    For dressing:

    • 1 large carrot, peeled and roughly chopped
    • 1 large shallot, peeled and roughly chopped
    • 2 tablespoons roughly chopped fresh ginger
    • 1 tablespoon sweet white miso
    • 2 tablespoons rice wine vinegar
    • 1 tablespoon roasted sesame seed oil
    • 1/4 cup grapeseed oil
    • 2 tablespoons water

    For salad:

    • 1 head of baby gem lettuce (or any greens), roughly cut
    • 1/4 red onion, thinly sliced
    • 1/4 avocado, diced

    1.Pulse the carrot, shallot and ginger in a blender until finely chopped. Scrape down the sides, add the miso, vinegar and sesame seed oil and whiz together. While the blender is going, slowly drizzle in the grapeseed oil and the water.

    2.Combine the lettuce, onion and avocado in a bowl, drizzle with plenty of dressing and serve.

    Broccoli And Arugula Soup

    This is a clean, basic approach to soup that showcases the vegetable. You can make this with nearly anything – including peas and basil, zucchini, carrots and ginger. In this case, broccoli is made a bit more dynamic with a handful of peppery arugula. When you’re detoxing and drinking lots of juices and smoothies, it’s a nice change to have something warm. This recipe makes enough soup for at least two portions, but it’s easier to make it once and eat it twice.

    Serves: 2
    Time: 15 minutes

    • 1 tablespoon olive oil
    • 1 clove garlic, thinly sliced
    • 1/2 yellow onion, roughly diced
    • 1 head broccoli, cut into small florets (about 2/3 pound)
    • 2 1/2 cups water
    • 1/4 teaspoon each coarse salt and freshly ground black pepper
    • 3/4 cup arugula (watercress would be good, too)
    • 1/2 lemon

    Heat the olive oil in a medium nonstick saucepan over medium heat. Add the garlic and onion and sauté for just a minute or until fragrant. Add the broccoli and cook for four minutes or until bright green. Add the water, salt and pepper, bring to a boil, lower the heat and cover. Cook for eight minutes or until the broccoli is just tender. Pour the soup into a blender and puree with the arugula until quite smooth. Be very careful when blending hot liquids; start slowly and work in batches if necessary (you don't want the steam to blow the lid off). Serve the soup with a bit of fresh lemon.

    Miso Soup With Watercress

    You can make the broth early in the week and add the miso as you eat. Also, you can eat this plain, with the watercress, or bulk it up with other thinly sliced vegetables (mushrooms, zuchinni, carrots, etc.)

    Serves: 4
    Time: 30 minutes

    • 6 cups water (filtered is best)
    • 50 grams dried bonito flakes
    • 3 dried shitake mushrooms
    • 4" piece of dried wakame
    • 2 cups watercress leaves
    • 6 tablespoons miso paste (whatever kind you like—sweet white miso makes for a nice, light soup while aged barley gives a full, robust flavor)

    1.Heat the water in a small soup pot and when bubbles form around the edge, add the bonito. Turn the heat down and simmer for two minutes. Turn off the heat and let the broth sit for five minutes. Strain the broth into a clean pot, discarding the bonito. Add the shitakes and wakame to the broth and simmer over low heat for 20 minutes. Remove the wakame and mushrooms. Discard the thick stems from the mushrooms, thinly slice the caps and slip them back into the soup. Chop the wakame into small pieces, discarding any thick pieces of stem, and return to the pot.

    2.In a small bowl, combine the miso paste with a bit of the broth and whisk to combine. Pour the mixture back into the pot and let the soup simmer, being careful not to let it boil. Add the watercress at the last minute, just to wilt it, and serve.

    Detox Teriyaki Chicken

    This sauce is detox-friendly because it doesn’t use sugar or soy, but it has a great depth of flavor and is the perfect consistency.

    Serves: 1
    Time: 20 minutes + time for marinating

    For Sauce:

    • 1/3 cup balsamic vinegar
    • 1/3 cup agave syrup
    • 1 teaspoon freshly grated ginger
    • 1/4 teaspoon freshly ground black pepper
    • 1 teaspoon barley miso
    • 1 teaspoon mirin
    • 1 tablespoon water

    Combine the balsamic, agave, ginger and pepper in a small saucepan. Bring to a boil, lower to a simmer and cook for ten minutes. Cool and then add the miso, mirin and water.

    For Chicken:

    • 1 chicken breast
    • Detox Teriyaki Sauce
    • 1 finely chopped scallion
    • 4 sprigs cilantro, roughly chopped

    1.Marinate the chicken in the sauce (reserve a spoonful or two) for at least one hour–up to overnight.

    2.Heat your grill to medium heat. Wipe off any excess marinade and grill the chicken for about 3 to 4 minutes per side, or until cooked through. Serve with the reserved, hasn’t-touched-raw-chicken sauce, cilantro and scallions.

    Blueberry And Almond Smoothie

    This could easily be made with any fruit—raspberries, peaches, mango, etc. Feel free to substitute rice or coconut milk for almond milk.

    Serves: 1
    Time: 5 minutes

    • 1 scoop of a complete nutritional, whey protein fortified powder (not soy protein)
    • 1/2 cup blueberries
    • 1 scoop of a ProGreens type of powder (preferably with probiotics)
    • 1 1/2 cups almond milk

    Blend everything together.

    Beet, Carrot, Apple And Ginger Juice

    This juice is the most incredible color and is wonderfully sweet. Beets are said to lower blood pressure, carrots pack a super beta-carotene punch, apples are cancer-fighters and ginger just loves your heart.

    Serves: 1
    Time: 5 minutes

    • 1 large or 2 medium beets, cut into wedges
    • 1/2 lemon, zest and pith removed
    • 2 large carrots
    • 1 large apple, cut into wedges
    • 1" piece of ginger

    Juice everything into a glass, give it a stir and enjoy.

    Super Greens Juice

    Health in a glass!

    Serves: 1
    Time: 5 minutes

    • 1 cup tightly packed kale
    • 4 stalks celery
    • 1 1/2 pears, cut into large pieces
    • 1" piece of fresh ginger
    • 1/2 lemon, zest and pith removed

    Juice everything into a glass, being sure to alternate the kale with the other ingredients to help it get through the juicer easily (I follow each small bit of kale with a celery stalk). Give the juice a stir before drinking.

    Cucumber, Basil And Lime Juice

    This juice is especially refreshing when you blend it with a handful of ice cubes (use a whole lime if you do, as the acid is muted when it’s cold). Think of it as a detox-friendly mojito.

    Serves: 1
    Time: 5 minutes

    • 1/2 cup fresh basil
    • 1 English cucumber, cut in half lengthwise
    • 1/2 lime, zest and pith removed
    • 1 apple, cut into wedges

    Starting with the basil, juice everything into a glass, give it a stir and enjoy.

    Steamed Salmon And Greens

    You could steam the fish on a bed of anything—thinly sliced fennel, lemon, even scallions or leeks.

    Serves: 1
    Time: 20 minutes

    • small handful (roughly 1/4 cup) of your favorite leafy herbs (parsley, basil, chervil, tarragon, etc.)
    • 1 6 oz. organic salmon filet
    • a cup of your favorite fresh greens (kale, spinach, dandelion, chard, etc.)
    • 1 wedge of lemon

    Line your steamer with the herbs and rest the salmon filet on top. Steam for 11 minutes. Put the greens alongside the fish and steam for an additional 7 minutes. Squeeze the lemon over the fish and greens and serve.

    Cucumber And Avocado Soup

    Really light and refreshing, this soup is also incredibly satisfying because the avocado makes it so creamy.

    Serves: 1
    Time: 2 minutes

    • zest of 1/2 lime
    • juice of an entire lime
    • 1/2 teaspoon salt
    • 1 cucumber, peeled and seeded, roughly chopped
    • 1/2 avocado, peeled and roughly chopped

    Blend everything together until totally creamy and smooth.

    Dr. Alejandro Junger

    To consult Dr. Alejandro Junger directly contact below:

    Eleven Eleven Wellness Center in NY
    212 255 1800

    or

    AKASHA Center in LA
    310 451 8880

    Next Week

    Next week my fitness guru, Tracy Anderson, gives us an exclusive video to get our butt in shape for the new year!

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