Fiber Detox

Green Detox with fiber How to Detox y our Body wit h Fiber

BY

FORMEZONES

Welcome to

GreenDetox with fiber

Index How to Detox your Body With Fiber

page 8

Fiber Sources

page 10

Considerations Before Taking Fiber Detox

page 14

Starting a Fiber Detox

page 16

The Fiber Detox Diet

page 18

Cleansing Inside and Out

page 20

Transition from Detox to Regular Meal

page 21

In Summary

page 22

Recipes Fresh Green Salad

page 25

Black beans and brown rice

page 27

Cucumber Salad

page 29

Carrot, Potato and Cabbage Soup

page 31

Grilled Eggplant and Tomato

page 33

Brown Rice

page 35

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How to Detox your Body with Fiber Our body detoxifies with the aid of fiber and water. Without these two, toxins and other harmful substances can build up causing our health to be compromised. Fiber and water detoxifies in different ways. Water is essential to life and is the most effective substance to flush out toxins as it is need be the organs to function well. Without good supply of water, cells will get supply for the bloodstream which causes the blood to thicken. This will then puts a burden to the circulatory system especially the kidneys which excretes toxins away. As for the fiber, it works in 2 different ways. Soluble fiber bonds with cholesterol and other dangerous fats so it won’t enter the bloodstream. Insoluble fiber works by speeding things along as it provides bulk in the colon, which will regulate bowel movement.

Detoxifying your body with the aid of water and fiber is the safest and most effective way to detoxification. Read along as we get to know the actions of these valuable substances.

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Fiber Sources Here is a table of the different sources of soluble and insoluble fiber. You may want to check them out and see what you need to consume. Soluble fibers are best consumed for people with high cholesterol and blood sugar problems. For people who want to have a regular bowel movement, insoluble fiber is a good source.

High-fiber food items may contain both soluble and insoluble fiber. In following tables, amount of soluble fiber is highlighted.

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Soluble Fiber (g)

Insoluble Fiber (g)

Total Dietary Fiber (g)

Psyllium husk, 10g

7.1

0.9

8

Benefit, 3/4 cup

2.8

2.2

5

Oat bran, cooked, 3/4 cup

2.2

1.8

4

Oatmeal, dry, 1/3 cup

1.4

0.3

1.7

Brown rice, cooked, 1/2 cup

1.3

0

1.3

Flax seed, 10g

1.2

1

2.2

Soluble Fiber (g)

Insoluble Fiber (g)

Total Dietary Fiber (g)

Blackberries, 1/2 cup

3.1

0.7

3.8

Orange, medium

2.6

1.8

4.4

Grapefruit, medium

2.4

0.6

3

Apricots, fresh, 4 medium

1.8

1.7

3.5

Mange, fresh, 1/2 small

1.7

1.2

2.9

Prunes, dried, 3 medium

1

0.7

1.7

Soluble Fiber (g)

Insoluble Fiber (g)

Total Dietary Fiber (g)

Green plantain, 100g

5.8

0.2

6

Artichoke, medium cooked

4.7

1.8

6.5

Lima beans, 1/2 cup

3.5

3

6.5

Kidney beans, cooked, 1/2 cup

2.9

2.9

5.8

Brussel sprouts, 1/2 cup

2

1.3

3.3

Squash, winter, cooked

1.9

1.4

3.3

Asparagus, cooked, 1 1/2 cup

1.7

1.1

2.8

Broccoli, cooked

1.2

1.2

2.4

Onions, cooked, 1/2 cup

1.2

0.8

2

Carrots, cooked, 1/2 cup

1.1

0.9

2

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Food Cereals

Food Fruits

Food Vegetables

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The tables below highlight the amount Insoluble Fiber

Food

Soluble Fiber (g)

Insoluble Fiber (g)

Total Dietary Fiber (g)

Cereals

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Wheat bran, 1/2 cup

11.3

1

12.3

Fiber One, 1/2 cup

11.1

0.8

11.9

All-bran, 1/3 cup

7.2

1.4

8.6

Raisin bran, 11 cup

7.2

1.2

8.4

Shredded wheat, 1 cup

4.5

0.7

5.2

Barley, cooked, 1/2 cup

3.3

0.9

4.2

Wheat germ, 3 tbsp

3.2

0.7

3.9

Wholegrain bread, 1 slice

2.8

0.1

2.9

Millet, cooked, 1/2 cup

2.7

0.6

3.3

Bulgur, cooked, 1/2 cup

2.4

0.5

2.9

Popcorn, 3 cups

2.3

0

2.3

Flaxseeds, 1 tbsp

2

1.1

3.3

Oatmeal, 1 cup

1.9

1.8

3.8

Rye bread, 1 slice

1.7

0.8

2.7

Rolled oats, cooked, 3/4 cup

1.6

1.3

3

Oat flakes, 1 cup

1.6

1.5

3.1

Whole wheat bread, 1 slice

1.6

0.3

1.9

Graham Crackers, 2

1.4

0

1.4

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Soluble Fiber (g)

Insoluble Fiber (g)

Total Dietary Fiber (g)

Field beans, cooked, 100 g

9.3

2.1

11.4

Broad beans, cooked, 100 g

7.3

0.8

8.1

7

1

8

Pinto beans, cooked, 1/2 cup

5.5

1.9

7.4

Chick peas, cooked, 1 cup

4.9

1.3

6.2

White beans, cooked, 1/2 cup

3.8

0.4

4.2

Black beans, cooked, 1/2 cup

3.7

2.4

6.1

Spinach, cooked, 2/3 cup

3.5

0.6

4.1

Green peas, cooked, 2/3 cup

3.3

0.6

3.9

Turnip, cooked, 1/2 cup

3.1

1.7

4.8

Okra, cooked, 2/3 cup

3.1

1

4.1

Soybeans, cooked, 1/2 cup

2.8

2.3

5.1

Sweet potatoes, 1/2 cup

2.4

1.4

3.8

Potato with skin, medium

1.7

1.2

2.9

Zucchini, cooked, 1/2 cup

1.4

1.1

2.5

Squash, summer, cooked, 1/2 cup

1.2

1.1

2.3

Lima beans, cooked, 1/2 cup

1.2

0.2

1.4

1

0.8

1.8

Soluble Fiber (g)

Insoluble Fiber (g)

Total Dietary Fiber (g)

Apple, medium

4.2

1.5

5.7

Raspberries, 1/2 cup

3.8

0.4

4.2

3

2.3

5.3

Kiwi, large

2.4

0.7

3.1

Mango, medium

2.2

1.5

3.7

Banana, 7 inch

2.1

0.7

2.8

Pear, small

1.8

1.1

2.9

Strawberries, 3/4 cup

1.5

0.9

2.4

2

0.2

2.2

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Food Vegetables

Lentils, cooked, 1/2 cup

Cabbage, green, cooked, 1/2 cup

Food Fruits

Figs, 3 small

Nuts Almonds, 20 g

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Considerations Before Taking Fiber Detox Before deciding to do Fiber Detox, be sure to check out the considerations below. Ideally, this kind of diet is good for people without any medical condition since this has minimal calories and nutrients that may compromise health if taken without doctor’s consent.

1. Consult your Doctor

Some health problems are asymptomatic. This means there is no feeling of illness or any physical

manifestations seen while a condition or disease develops. It is always safe to seek the advice of your

doctor so you won’t be aggravating any health conditions. Generally, you should not start a detox pro-

gram if you are:

• Pregnant

• Breastfeeding

• Currently ill or recovering from illness

• Taking medications prescribed by your physician

• Undergoing medications for any health conditions

2. Know your Body

No one knows your body but you. Consider observing your body on how it reacts to hunger or, in case

you had undergone a low-calorie diet, the changes in lesser food intake. Some developed altered

metabolism, hyperacidity and other health problems. If you did not experience any, then you can go to

number 3.

3. Check your Daily Schedule

Doing a liquid diet includes lesser physical activity simply because fewer calories are taken.

If you usually have a busy lifestyle, even on weekends, you may want to adjust a day or two to give way

to do detox. If you are okay with this, then proceed to the last consideration.

4. Potential Symptoms

There are also some other things that you should consider like the potential symptoms which you may

experience while doing Fiber Detox. These symptoms may include one or more of the following: nausea,

flatulence, diarrhea and headache. This diet will also increase your urination and bowel movements.

As toxins leave your body it may also give you bad breath (from the lungs) and rashes (from the skin).

These symptoms may be temporary and will eventually disappear as the body adjusts to the diet. If the

problems persist, better visit your doctor for advice or choose a detox plan that is more suitable for you.

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Starting a Fiber Detox It is necessary to help your body adjust to a fiber flush. When you suddenly flush your body with fiber without letting it adjust, chances are you might feel gut discomforts like flatulence and diarrhea.

If you are planning to do fiber detox for a day, you can have a light lunch or dinner prior to the diet. For 2 days or more, begin to modify your diet depending on your body’s ability to adjust. In this sample meal plan, the pre-meal is good for a 3-day Fiber Detox.

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Day 1 Breakfast

2 pieces whole-wheat pancakes 1 glass of low-fat milk

AM Snack

2 oz of nuts 8 oz yogurt

Lunch

1 cup mixed vegetable salads with vinaigrette 2 slices whole wheat bread 1 oz chicken meat

PM Snack

1 piece apple

Dinner

1 cup mixed vegetable salads with vinaigrette 1 oz meatloaf 1 cup boiled potatoes

Day 2 Breakfast

1 piece banana 1 glass of low-fat milk

AM Snack

1 serving papaya

Lunch

1 cup mixed vegetable salads with vinaigrette 1 piece apple 1 oz grilled fish

PM Snack

1 oz veggie sticks 1 cup fruit juice

Dinner

1 cup mixed vegetable salads with vinaigrette 1 cup clear vegetable soup 1 oz grapes 1 glass of water

This 2-day meal plan is intended for general population, it is good to consider the advice of your doctor or nutritionist to check if this is suitable for you. This may also be a pre-test on how well your body copes up with lesser calorie intake, if by taking this you feel any negative effects then you can consider other detox diet that is more liberal in food choices.

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The Fiber Detox This sample 3-day fiber detox has a combination of high-fiber carbohydrates, fresh fruit and vegetables. Yogurt is also added to provide good bacteria which are beneficial for a healthy colon. Notice the meal plan to have 3 meals and 3 snacks with definite time interval of 2-3 hours. This will regulate metabolism and avoid sudden hunger pangs.

You may also make one your own. Just be sure to have a meal that is high in fiber and low in fat. For better and safe results, ask your doctor or nutritionist to check how much you should be eating in a day.

Day 1 7:00 AM

Mueslie Bar Yogurt

9:00 AM

Apple Almonds

12:00 NN

Fresh Green Salad Banana High fiber bread

3:00 PM

Graham crackers Fresh orange juice

6:00 PM

Black beans and brown rice Boiled broccoli

8:00 PM

Herbal tea

Day 2 7:00 AM

Rolled oats Prunes

9:00 AM

Yogurt

12:00 NN

Cucumber Salad Graham Salad Pear

3:00 PM

Trail Mix

6:00 PM

Carrot, Potato and Cabbage Soup High-Fiber Bread

8:00 PM

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Herbal Tea

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Day 3 7:00 AM

Granola Bar Yogurt

9:00 AM

Strawberries

12:00 NN

Grilled Eggpant and tomato Brown Rice Mango

3:00 PM

Popcorn

6:00 PM

Fresh Green Salad High-fiber bread Banana

8:00 PM

Herbal Tea

NOTE: Servings can vary from 1/2 cup to 1 cup depending on your perferences or health professional’s advice

What to do While on Fiber Detox 1. Choose fresh food items. Avoid processed ones as they contain sugars, additives and preservatives.

2. No red meat and high-fat food items. Avoid consuming meat like beef, chicken and other high-fat foods.

Meals can be eaten fresh, sautĂŠed in little vegetable oil, baked, steamed, boiled or broiled.

3. Stay Hydrated. Make sure to drink 8 glasses of water everyday to further eliminate toxins and keep

your hydrated.

4. Eat slowly. Give your body time to digest and absorb the food efficiently. One of the most popular

methods is to chew your food 10 times before swallowing.

5. Stay calm. Avoid unnecessary stress in order for the detoxification to fully take its maximum effect.

Do things that will lighten up your mood.

6. Lessen Physical Activity. Engage to lighter exercise for about 30 minutes or so, depending on how

your body copes up with less calorie intake.

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Cleansing Inside and Out Taking Fiber Detox will cleanse your body from the inside. The toxins are eliminated via urine, bowel movements, breathing and perspiration. With the many ways to eliminate these unwanted substances, some may not have efficiently washed out. Good thing there is a product called Green Detox.

You may have heard about detox patches as it is becoming popular for its natural ability to draw out toxins from the body. What’s good with Green Detox is that it helps your body’s natural purging and detoxification processes by absorbing waste products in the body. Here is a quick guide to start Green detox after a day of High-Fiber Diet.

Quick Guide 7:00 AM

Muesli Bar Yogurt

9:00 AM

Apple

12:00 NN

Fresh Green Salad Banana High fiber bread

3:00 PM

Graham crackers Fresh orange juice

6.00 PM

Black beans and brown rice Boiled broccoli

8:00 PM

Herbal tea

Bedtime

Green Detox Patch

Green Detox has shown to be an effective detox cleansing product that is available as patches to be applied under your feet, where they will extract waste products and accumulated toxins from your body through the patches. When the active substances in Green Detox are exposed to body heat, the ingredients are activated and start extracting toxins from your body.

Use Green Detox every night especially on the days where you are undergoing a detox diet. For optimal effect use Green Detox for five days and repeat the treatment every six weeks. When removing the patches in the morning you may discover that they have got a darker color. In particular cases they may also emit a characteristic smell. This only shows that Green Detox has been effective.

It’s a win-win situation!

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Transition from Detox to Regular Meal After 2 days of detoxifying, it is necessary to have a transition diet. A transition diet is important to avoid gastrointestinal distress since the body has just regulated its functions to eating mostly fiber. A slow upgrade should be done first before going back to your usual meal. Here are step-by-step tips to do a transition diet; this phase will also take about 2 days depending on how your body easily adjusts to solid foods.

1. Begin eating carbohydrate food items that are easy to digest. Examples are oatmeal, mashed potato, rice, pasta and noodles.

2. Incorporate dairy products that have low fat content gradually.

3. Do not eat greasy foods for awhile like hamburgers, fries and chips. Also avoid carbonated drinks.

4. Begin eating green leafy vegetable, salad greens with vinaigrette.

5. Drink lots of water.

Here’s an example of a transition diet: Day 1 Breakfast

Day 2 1/2 cup oatmeal

Breakfast

2 slices whole wheat bread

1 piece banana AM Snack

1 oz light crackers

AM Snack

1/2 cup fruit juice Lunch

1 cup pasta with marinara sauce

PM Snack

8 oz plain yogurt 1 glass of water

Dinner

1/2 cup fruit juice

1 oz light crackers 1/2 cup fruit juice

Lunch

1 serving chicken stew 1 slice bread

PM Snack

1 oz broiled tuna 1/2 cup mashed potato

Scrambled Egg

8 oz plain yogurt 1 glass of water

Dinner

1 oz meatloaf 1/2 cup buttered carrots and cucumber 1/2 cup fruit juice

Transition diet can be extended for more than 2 days if you feel that your body has not coped up with the changes yet. After this, you can now go back to usual meals. If you have undergone fiber detox diet to target weight loss, better start choosing foods with low-fat and right amount of calories, overeating after detox may lead to yo-yo dieting. Yo-yo diet is cycle of weight loss and gain due to unsustainable diet program. To determine the amount you need, visit your doctor or nutritionist.

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In Summary Fiber Detox Diet is not as simple to start since you need to consider your body’s ability to cope up with drastic changes. To be safe than sorry, here is a quick recap of what you need to do before, during and after a Fiber Flush.

1. Begin a prep-up diet which mainly consists of high-fiber food items, fruits and vegetables.

No fried food and high-fat food should be consumed at this time. Do this for 3 days.

2. Progress to Fiber Diet. This should all be in fresh and raw form that consists of water, fruits and

vegetables. These can be made into salads, soups, juiced or eat as fresh pick.

3. Take a quick look at the foods to be avoided while undergoing the diet. Foods to be avoided include

high-fat meats and dairy products, some sweeteners and additives, refined carbohydrates and

processed foods.

4. Lessen physical activity and stress as you progress. With lesser intake, it is best to avoid physical,

mental and even emotional problems that you may experience. Focus on the diet by keeping yourself

busy by reading good books or any feel-good activities you want to do.

5. After 2 days, undergo a Transition diet. This will help your body recuperate from the drastic

changes it has undergone.

6. While in transition, eat foods that are easily digested. Some of which are dairy products, potatoes,

yams, pastas, etc. Avoid fried and greasy food items.

7. After 2 days or so, your system is now cleansed and you can go back to your usual meal.

Remember to avoid yo-yo dieting by choosing the right amount and kinds of food you take.

Living a life of cleanliness does not only happen by personal grooming or maintaining a spotless kitchen. Most of the time, our body also needs help renew its cleansing method so we can attain better quality of life. Doing a detox diet can be a good regimen, whether it may be liquid, all-fruit or all-veggie type of food, just as long as it can help your body detoxify without adding discomfort. After all, our body has the natural ability to detoxify itself and we better not underestimate its capabilities. As Cindy Moore MS, RD, director of nutrition therapy at the Cleveland Clinic said, ‘If you put lots of good things into your body, you won’t need to worry about clearing things out.’

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Fresh Green Salad

Cooking time ? minutes

Cooking Method 1. 8-10 cups torn green salad

Makes 8-10 serv ing

2. 1 red onion, sliced into rings

Ingredients

3. 1 cucumber, peeled and sliced

¾ cup olive oil

4. 2-3 tomatoes cut into wedges

½ cup red wine vinegar

5. 1 green pepper, sliced into rings

2 tbsp lemon juice, optional 1 tsp dried oregano ½ tsp sugar ¼ tsp salt ¼ tsp pepper

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Black beans and brown rice Cooking Method

Cooking time 10-15 min utes Makes 5 serving

Ingredients 1 small green pepper, chopped ½ cup chopped sweet red pepper ½ cup chopped sweet yellow pepper ½ cup chopped red onion

1. Saute oil, peppers, onion in a large saucepan until tender.

2 tbsp canola oil

2. Stir in beans, tomatoes, vinegar, garlic, salt, pepper and

2 cans (15 ounces each) black beans, rinsed

and drained

cayenne. Bring to boil.

3. Reduce heat and simmer uncovered for about 15 minutes

1 can (14 ½ ounces) diced tomatoes,

undrained

or until desired consistency. Stir occasionally.

4. Serve with brown rice.

2 tbsp cider vinegar ½ tsp garlic salt 1/8 tsp pepper 1/8tsp cayenne pepper 2 ½ cups hot cooked rice

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Cucumber Salad

Cooking time 10-15 min utes

Cooking Method 1. Chop the spring dill

Makes 2 servings

2. Slice the cucumber

Ingredients

3. Combine all ingredients in a bowl

1 dash pepper 3 sprigs dill, chopped 1 dash salt 3 tbsp rice wine vinegar 3 small cucumber, sliced 1 oz sweet onions, chopped

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Carrot, Potato and Cabbage Soup Cooking Method Cooking time 10-15 min utes

1. ?????

Makes 6 servings

Mangler tekst Ingredients

4 large carrots, thinly sliced 2 large potatoes thinly sliced 1 large onion, thinly sliced ¼ medium head green cabbage, thinly sliced 2 cloves garlic, smashed 6 cups of chicken stock 1 tbsp olive oil ¼ tsp dried thyme ¼ tsp dried basil 1 tsp dried parsley 1 tsp salt Ground pepper to taste

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Grilled Eggplant and Tomato Cooking Method

Cooking time 10-15 min utes Makes 6 servings

Ingredients 2 tsp plus 1 tbsp extra-virgin olive oil, divided 1 medium eggplant (3/4-1 pound), cut in to 6 rounds about ½ inch thick

1. Preheat grill at medium heat.

½ tsp salt, divided

2. Brush 2 tsp of eggplant slices, sprinkle with salt.

6 tsp. prepared pesto

3. Grill eggplant for 5 minutes until tender. Transfer to a platter

2 large tomatoes, cut into

4. Spread each eggplant with 1 tsp pesto. Top with a slice of

¾ inch thick

4 ounces mozzarella,

tomato and basil leaf.

5. Drizzle vinegar and the remaining 1 tbsp olive oil. Sprinkle

cut into 6 thin slices

6 fresh basil

with remaining salt and pepper.

1 tbsp balsamic vinegar ¼ tsp freshly ground pepper

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Brown Rice

Cooking time 35 minute s

Cooking Method

Makes 6 severing

s

1. Put brown rice and water together in a pot.

2. Set to maximum heat and bring it to boil uncovered.

Ingredients

3. Put the lid on the pot and reduce heat to low.

1 cup Brown Rice

If lid has a steam valve, keep it closed.

1 ½ cup Water

Let it simmer for 20 minutes.

4. Turn off heat and let stand for 10 minutes.

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