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Natural ways to support optimal body function

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The Detoxification Diet Natural ways to support optimal body function.

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Among the many types of diets, a detox may be the best one to help your body’s systems reset and function optimally. But there’s more to it than just a fast or annual cleanse. B Y N A N C Y C O U LT E R - P A R K E R

e typically equate dieting to weight loss. But not all diets are intended to just shed pounds. There are also regimens specifically designed to clean up our eating habits and address our body’s exposure to environmental pollutants. Detoxification is one such diet. If you’re feeling fatigued or achy, have chronic constipation or experience multiple allergies, you might consider a detox diet. “Detoxification is part avoidance and part elimination. It’s avoiding things we’re getting exposed to and eliminating toxins we have stored in our body,” says Mary Shackelton, M.P.H., N.D., founder of Holistica Integrative Care in Boulder, Colo.

DETOX VS. CLEANSE VS. FAST A detox diet focuses on healing the five main pathways the body uses to excrete toxins—through the bowels, kidneys, lymph system, skin and liver. Toxins can come from food, the air we breathe and our work environment. They include chemicals and pollutants such as pesticides, plastics, secondhand smoke, radon, heavy metals, alcohol or even over-the-counter medications like acetaminophen. “Getting all of those pathways optimized equals detoxification,” Shackelton says. This, she explains, is different from a cleanse or a fast. A cleanse, for instance, is more like

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a temporary removal of something, such as the elimination of alcohol, caffeine or sugar. And fasting is complete abstinence from food. “It gives your organs a rest and a break, but your body has phases of detoxification that require high-quality protein and nutrients. So, when you fast, the withdrawal of micro- and macronutrients stops the detoxification process,” she explains. Detoxification is not one-size-fits-all, though. The approach a person takes to a detox should depend on genetics, as well as the quantity and quality of exposure to toxins. Conditions such as an autoimmune disease, cancer or

CONSUME HIGHQUALITY PLANTS AND PROTEINS There are a variety of detox regimens, but one of the most common is to start by detoxing the liver, which in turn affects the other pathways. There are two phases of liver detoxification. Phase one is about oxidizing toxins to break them down to be more water soluble, so they can more easily move through and out of the body in phase two. Eating a healthy diet is a key part of this, consuming high-quality protein sources and phytonutrients—nutrients from plants—including polyphenols, flavonoids and antioxidants. “I always go back to the healthiest diet you can find, including seven to nine servings of fruits and vegetables a day,” Shackelton says. “If you have those, you have all of the nutrients and the fiber and the things that support a healthy microbiome, which also supports good detox.” Phase two aims to neutralize these broken-down toxins through a process called conjugation, when the toxins bind to “conjugates” such as amino acids, glutathione or sulfur (found in garlic, eggs and cruciferous vegetables, for instance) to make them less harmful as they move through the body. Enzymes help with this, too. During conjugation, these remnant toxins are filtered through the kidneys to be removed through urine or

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The Detoxification Diet

another chronic illness are also factors to consider. When asked how long someone should detoxify, Shackelton’s answer is also a question: “How long is a piece of string? It depends on the goal,” she explains. “Are you fighting cancer or doing a heavy-metal detoxification? Or you might just need to remove bad influences through a detox and then do a cleanse to start again.” For this reason, Shackelton recommends consulting a health expert to best understand how to approach a detox diet that meets your personal needs.

S U P P L E M E N TA L H E A LT H C A R E | B O O S T

through the liver and bile that goes into the small intestine and is later removed through stool. “Excretion is the goal of detoxification and is a coordinated process that requires a healthy diet with dense nutrients,” Shackelton says.

HYDRATION IS KEY In addition to eating a nutrient-rich diet, hydration is vital to flush toxins out of the body and detoxify. Noting that kidney function declines with age because of toxic exposure, Shackelton says one way to not struggle with excreting toxins is to stay hydrated. “A really nutrient-dense diet is number one, because it drives the two phases of detoxification in the liver. And then lots of water is number two,” she says. Yet with that, Shackelton cautions that it’s OK to do a detox diet just to “spring clean” your body, but if you feel you are extremely toxic, it’s best to consult with a health care expert before taking on a detox on your own. If phases one and two of a detox are not managed properly, Shackelton says, you can end up worse off than when you started. This happens when toxins are broken down, but a person fails to move them quickly through the body to the point of excretion. “If someone is extremely toxic and they start to detox and they don’t have the proper plan in place, they can become ill,” she explains. “Toxins are stored in fat, and as they are liberated, their pathways have to be upregulated so people don’t get sicker. For instance, if you have a lot of mercury in your body from fish or dental work, if you let it out and it doesn’t get shuttled out of the body, it will get reabsorbed,” she explains. Detoxification for heavy metals, she notes, requires guidance or medical supervision. Ultimately, the benefits of detoxification can be losing weight, gaining more energy, building a strong immune system, and helping your body and its systems function more efficiently. Once you go through the detox, be mindful that health care specialists, like Shackelton, often suggest taking vitamins and minerals, as well as pre- and probiotics, to rebuild and boost your microbiome and the pathways used for excretion.

TOOLS FOR DETOXIFICATION A detoxification diet begins with a healthy regimen of fruits and vegetables, while these other supplements and activities help you along the path, too. When considering a detox diet, it is always best to consult with a health care expert first.

Curcumin This phytonutrient is the most potent curcuminoid compound found in turmeric. It is believed to support detoxification, especially through breaking down toxins and preparing them for elimination. Take 1,000 mg daily.

Garlic Like turmeric, garlic is also a phytonutrient that helps the body detoxify. It contains allicin, a chemical that supports the production of white blood cells and combats toxins. Additionally, it’s a major source of sulphate, which supports phase-two detoxification. Garlic is also considered a chelator, which means it binds to metals, as well as other toxins in the body, which are then filtered through the kidney and excreted in urine. Take 700–2,100 mg daily.

Green tea extract or catechins Green tea is rich in water-soluble polyphenols, also known as catechins.

These are known to aid detoxification by helping flush out toxins from the body and providing antioxidant support. To get your dose of catechins, you can drink green tea or take a green tea extract supplement in the form of a capsule, pill or powder. Take 500 mg or more daily.

Sweating Sweating, Shackelton notes, is an incredible tool, whether in a sauna or through exercise. Excreting through sweat is an efficient way our bodies are designed to detoxify.

Lymphatic massage “It’s not really a massage. It’s a gentle touching of the lymphatic vessels. Exercise is also a form of lymphatic massage, because muscles contract around the lymph vessels and nodes and help them move so that they can be cleaned and recycled,” Shackelton explains. “For lymphatics, I also use a dry brush, which is like a loofah scrub.” Using a

dry brush against your skin can cause friction prior to showering, which causes your blood flow to help eliminate toxins through the capillaries.

Epsom salts Having an Epsom salt bath is another safe way to detox, Shackelton says. In particular, it supports phase-two detox. She suggests using 1 pound of salt per bath and soaking in it for 20 minutes.

Burdock root Rich in antioxidants and a natural diuretic, this herb has been shown to help remove toxins from the bloodstream and to increase circulation. It improves both liver function and elimination. It can be taken as a tea or a supplement.

Uva ursi or bearberry This herb is known to counter urinary tract infections and promote bladder health, but it is also thought to reduce inflammation and be a good kidney tonic and detoxifier.

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No B12 Bones K2 About It

D Ca

Four natural supplements to help bolster your bone health. B Y K AT H R Y N L E AV I T T

deficient in vitamin B12 unless they use fortified products or take supplements. Tucker recommends 500 to 1,000 mcg of vitamin B12 daily; although this is a high amount, she explains, most is not absorbed.

VITAMIN K2. CALCIUM. Clinical trials show that calcium supplements assist with building bone and minimizing loss, Sahni says. Bone is the largest storage spot for calcium, and because the body maintains tight control over calcium circulating in the blood, when your body becomes low in calcium, it removes it from the bone, Sahni explains. When supplementing, Sahni suggests a mini calcium supplement, containing 400 to 500 mg calcium per day, to go with about 800 mg calcium from the diet. Calciumrich foods include milk, yogurt, cheese, seafood, dark-green leafy vegetables, legumes, dried fruit and tofu.

VITAMIN D.

VITAMIN B12.

Adequate vitamin D is critical for boosting calcium absorption. Our natural ability to create vitamin D from the sun declines with age and in the winter, causing deficiency. People with dark skin may also not make enough vitamin D from the sun, Sahni says. A 2019 meta-analysis looking at more than 34,000 participants found that daily supplementation with both vitamin D and calcium reduced hip fractures significantly. Sahni recommends 600 to 800 IU of vitamin D daily.

Research has found that greater blood levels of vitamin B12 are associated with increased bone density. It’s a good idea for older individuals to take B12 if they have been tested and have a low level of B12, or if they are taking any kind of acid blocker (like Prilosec), says Katherine L. Tucker, Ph.D., a nutritional epidemiologist and professor at the University of Massachusetts Lowell and author of one such study. Vegans are also often

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Lesser known than other nutrients for bone health, vitamin K2 plays an important role in bone remodeling, with studies linking it to increased bone mass density and bone strength, as well as fewer fractures. Found in fermented foods such as sauerkraut, vitamin K2 tends to be low in the Western diet, Tucker says. Some new supplements combine vitamin D with K2, and research shows that they may work better together than separately for bone health. Tucker recommends no more than 100 mcg per day.

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our bones have many vital functions. Along with providing a framework for your body, they interact with your muscles for a wide range of movements and protect many of your internal organs. Bone is a metabolically active organ that continually remodels itself, says Shivani Sahni, Ph.D., a nutritional epidemiologist at Harvard Medical School who studies age-related bone loss. One of the most common conditions that affects our skeletal system as we age is osteoporosis, causing millions of broken bones every year, particularly in postmenopausal women over age 50. According to Sahni, osteoporosis throws the bone-rebuilding process out of balance, leading to further bone loss. Good nutrition can help build and maintain healthy bone mass, and these nutrients in particular are standouts.

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NOTHING TO SNEEZE AT Curb the woes of allergy season with these natural supplements. B Y K AT H R Y N L E AV I T T

QUERCETIN/NETTLE

for instance), and as we age, due to immune system changes, Hardin says. To keep allergies at bay, Hardin recommends regularly washing bedding and bath towels, vacuuming, sweeping and cleaning dusty surfaces daily, using a nasal rinse, and investing in a high-quality indoor-air filter. Additionally, she suggests several natural supplements, which decrease allergy symptoms without the typical side effects associated with antihistamines. “These products all work similarly, largely by controlling inflammation and supporting a balanced immune response to allergens, so that the body doesn’t go haywire,” Hardin says. Here are her top picks.

A flavonoid found naturally in foods—such as onions, apples, raspberries, tomatoes and broccoli—as well as in black tea and red wine, quercetin is a mast-cell stabilizer that reduces allergic symptoms. It also helps control inflammation by inhibiting leukotrienes and prostaglandins, inflammatory chemicals designed to protect us from foreign particles but which sometimes get out of hand and cause uncomfortable symptoms, Hardin says. Nettle, which contains quercetin, is also effective for allergy control in all the same ways, Hardin says.

BROMELAIN An enzyme found in pineapple, bromelain is another potent anti-inflammatory, Hardin says. Similar to quercetin, it reduces inflammatory prostaglandins and may also change the behavior of leukocytes (white blood cells), some of the body’s main immune system response cells, she says. Studies have found bromelain to be effective in a range of inflammatory diseases, from allergy and asthma to rheumatoid disease, and in inhibiting airway inflammation.

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N-ACETYL CYSTEINE (NAC) “NAC is a potent anti-allergic supplement for many reasons. It inhibits three types of signals in the body that can cause allergy or inflammation— TNF-alpha, IL-1 and IL-4—and it may help reduce symptoms of cough, asthma and runny nose,” Hardin says. Additionally, NAC has been studied in clinical trials for its benefits in asthma sufferers because of its mucolytic (mucous-dispersing) effects.

VITAMIN C Featured in many combination supplements for allergies and viral illnesses, vitamin C is a powerful antioxidant and anti-inflammatory, qualities that may explain its role in modulating the immune system and managing allergic symptoms, Hardin says. Indeed, a 2018 study found that oxidative stress is a factor in allergic disease and that vitamin C can help. Additionally, having a vitamin C deficiency can also lead to allergy symptoms.

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llergy season is here. But you may be surprised to learn all that itching, sneezing, runny nose and coughing can actually occur at any time of year, according to Angela Hardin, N.D., a resident at the National University of Natural Medicine. Hardin says allergies are a common complaint in her practice—and one that can often be treated successfully with natural support. Allergy symptoms occur when levels of histamine, a chemical released by mast cells, increase and become overactive as a defense against allergens. It’s common to develop seasonal allergies over time (after a year in a new location,

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For Earth Day & Every Day HOW AMAZING GRASS DOES IT. Amazing Grass brings its brand purpose to life with positive initiatives and programs in 2021.

At the beginning of this year, Amazing Grass supported Vitamin Angels, a well-recognized cause that provides lifesaving vitamins to mothers and children around the world at risk of malnutrition, with a $25,000 donation. “Malnutrition is the leading cause of death for children under age 5 globally,” says Le, “and Amazing Grass is really proud to partner with Vitamin Angels to provide these women and children with lifechanging vitamins.” Le adds that Amazing Grass looks forward to continuing this partnership throughout the year.

EDUCATION

very day is Earth Day at Amazing Grass, makers of plantbased superfood powders from responsibly and sustainably grown greens. Since its beginning, the environmentally friendly company has strived to make the world simply amazing by creating certified organic, non-GMO products to help people be healthy. For 2021, Amazing Grass has organized a board of “change makers” to focus on ideas for taking small actions that make a positive impact within the company, our communities and the world. “The change makers are a group of employees from across the company,” shares Tracey Le, brand manager for Amazing Grass. “This past year, we got together to discuss different things we could do in 2021 to really bring our brand purpose to life and to make sure we were giving back to our communities and making those small steps to create a big, positive change.” The group came up with four quarterly efforts that, according to Le, “encapsulate causes and passions of Amazing Grass staff”: nutrition, sustainability, education and diversity/inclusion.

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For their third quarter initiative, Amazing Grass plans to focus on nutrition education in schools. “We are looking to continue to educate on the importance of nutrient-dense foods and understanding sources of your food, and supporting education by partnering with schools to donate healthier foods and enable greater access to good nutrition,” explains Le, adding that this program may also be in the form of grants for students to create their own programs around nutrition.

DIVERSITY/INCLUSION Finally, during the fourth quarter of 2021, Amazing Grass will bolster its commitment to inclusion and diversity within its company and communities by supporting minority-owned businesses. “We plan to continue to feature, collaborate and support minority-owned businesses through our social channels and via dollar contributions to support minority owned start-ups,” shares Le.

MAKING THE WORLD AMAZING INDEED! Learn more about Amazing Grass, its products and initiatives at amazinggrass.com.

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NUTRITION

For the second quarter, Amazing Grass is promoting its commitment to tackling climate change and reducing its environmental impact with Drink Green, Go Green, a sweepstakes with environmentally friendly prizes, including a Tesla MODEL 3, electric bikes and Amazing Grass product packs to help consumers live a healthier, greener lifestyle. A 100-percent plant-based company, Amazing Grass is proud to source all of its cereal grasses—wheat, barley and alfalfa—from USA farms, which have 100 percent of their supply chain within the USA. “This saves carbon fuels,” says Le, adding that all Amazing Grass product tubs are recyclable, too.

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FOOD AS MEDICINE.

A Discussion with Mark Sisson Ready to achieve optimal wellness and live vitally? It’s time to tap into the power of food. BY VICKI MARTINEZ

LIVE NATURALLY: What does

“food as medicine” mean to you?

MARK SISSON: To me, it’s a

reminder that you can’t separate what you eat from how you feel and perform. Food is one of the inputs you can give your body— along with sleep, movement, social connection and more—that directly impacts how you feel on a day-to-day basis. You can eat in a way that supports or undermines your health, it’s that simple. LN: Within your own personal

journey, how has the concept of food as medicine proven true?

astounding feats as an endurance athlete, if I do say so myself. Behind the scenes, though, I was suffering. Many mornings, I couldn’t get out of bed because of the osteoarthritis in my feet. Leaving the house was always a gamble thanks to IBS. This was my life for more than a decade until a friend challenged me to give up grains as an experiment. It’s not an exaggeration to say my health did a complete 180 in a matter of days. Prior to that, I hadn’t considered that relatively simple diet changes could so profoundly

MARK SISSON: When I was

in my twenties, I was the picture of health on the outside: lean, strong and performing pretty

SPRING/SUMMER 2021 | LIVE NATURALLY

affect my health and well-being. That’s what started me on the path I’m on today, from starting my Mark’s Daily Apple blog to writing my books to launching Primal Kitchen. LN: You often say: “Eat like

your life depends on it because it does.” Can you expand on that?

MARK SISSON: You’re not

a machine. It’s not enough to just put fuel in the tank. You need foods that provide the building blocks of a healthy body. Food is information that directs the activity of every

What you eat today lays the foundation for how you will feel tomorrow and how you will age into the future. —MARK SISSON

cell in your body. What you eat today lays the foundation for how you will feel tomorrow and how you will age into the future. LN: Unfortunately, there are

still people who believe that eating healthy is “boring” and “bland.” Give us a few tips for jazzing up healthy dishes. MARK SISSON: I never eat

food that is boring or bland. Life is too short to not enjoy your food! No surprise, my number one tip is to enhance flavor using condiments. Dressings and sauces are the easiest way to turn a basic salad or a plain chicken breast into something you’re actually excited to eat. Second, lots of people don’t feel confident in the kitchen, so they get stuck in ruts. Find a couple of recipe blogs or cookbooks that look interesting and start making those recipes. Learn a few new techniques. If you

COURTESY PRIMAL KITCHEN

ark Sisson, a New York Times bestselling author of multiple health books and founder of Primal Kitchen, has experienced both the healthafflicting and health-empowering effects directly related to food choices. Mark’s own life is a case study in how food—the right food—has the power to propel you to new heights. We caught up with Mark for his insights on a topic he’s passionate about: food as medicine. »

You can eat in a way that supports or undermines your health, it’s that simple.’’

Chicken Bacon Ranch Wrap Full of a vibrant rainbow of colors and dressed simply with Whole30-approved, keto-certified and paleo-friendly Primal Kitchen Ranch Dressing, you could easily switch up the vegetables used in this recipe and even the protein for variety.

—MARK SISSON

COURTESY OF PRIMAL KITCHEN

SERVES 1

usually steam vegetables, try roasting them with avocado oil to make them crispy and delicious. Try different cuts of meat. Maybe even get a new kitchen appliance like a pressure cooker or an air fryer.

4 large collard green leaves 3 ounces chicken, diced* 2 slices sugar-free bacon, cooked ¼ red bell pepper, sliced into ¼-inch strips ¼ yellow bell pepper, sliced into ¼-inch strips

LN: What are your

favorite healthy spices to cook with? MARK SISSON:

MEAL PREP TIP If you meal prep on a weekend day, cook chicken breasts or thighs and bacon ahead of time and store in airtight containers in the refrigerator so you can have chicken and bacon slices ready to use in quick lunches like this during the work/school week. You can also use store-bought rotisserie chicken.

Living in Miami with so much great Cuban food has increased my appreciation for cumin and oregano. Turmeric and cinnamon also have interesting properties that add taste and enhance flavor. Are you ready to eat if your life depends on it? Tap into the wisdom (and humor) of Mark Sisson today by downloading his free eBook The Primal and Keto Guide to Eating Out.

2 Tbsp alfalfa sprouts 2 Tbsp carrots, shredded 2 Tbsp Primal Kitchen Ranch Dressing, for dipping 1 grain-free, paleo- and ketofriendly tortilla or wrap

DIRECTIONS 1. Bring a pot of salted water to a boil. Fill a large bowl about ¾ way with cold water and ice and place on counter next to stove. 2. Remove tough stems from collard green leaves. Wash them.

3. Place collard green leaves in pot with boiling water, and cook for 30 seconds. Remove leaves using tongs, and plunge immediately into ice water for 20 seconds. 4. Use tongs to remove collard green leaves from ice water, and place on clean kitchen towels. Blot water off of leaves with an additional dry kitchen towel. 5. Cut a square of parchment paper and place on a flat surface in a diamond shape so that point of the paper is facing towards you. Arrange two large (or three smaller) pieces of collard greens next to one another vertically, and then the

other two large (or three smaller) pieces of collards next to one another horizontally across the first layer of leaves. 6. In the center of the collard green leaves, place chicken, bacon and vegetables. 7. Carefully pull up piece of parchment towards you and begin rolling up the collard chicken bacon wrap, tucking sides in as you go. When you finish wrapping, carefully slice wrap in half with a sharp knife. 8. Gently pull back parchment as you begin to eat the wrap. Serve wrap with Primal Kitchen Ranch Dressing for dipping. How to Prepare Collard Greens to Use as a Grain- and Gluten-Free Wrap 1. Place a large pot of water on stove on medium high. Add a few pinches of salt. Bring water to a boil. 2. Set up a large bowl filled with ice water on the counter. 3. Wash leaves thoroughly. 4. Remove thick stems that run down the center of each leaf (this will make it easier to fold the greens into a wrap). 5. Drop collard leaves into boiling water for 30 seconds. Remove leaves and plunge in the bowl with ice water for 20 seconds. Remove leaves from the ice water and dry them with clean kitchen towels. This recipe originally appeared on Primal Kitchen’s blog. PER SERVING: 680 CAL; 34 G PROTEIN; 40 G FAT; 49 G CARB (11 G SUGARS); 1,019 MG SODIUM; 10 G FIBER NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ANALYZER

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Glutathione a cellular superhero This natural antioxidant pampers your cells and may fend off disease. B Y K E L L E E K ATA G I

Glutathione is an antioxidant that your body’s cells produce naturally for their own good—it’s vital to keeping them healthy. It fills four primary functions: 1) battles free radicals; 2) keeps cells robust; 3) removes toxins in the body; and 4) strengthens the immune system. People with oxidative-stress-related diseases—Parkinson’s, Alzheimer’s, diabetes, cardiovascular issues and more—tend to have low glutathione, and as we age, our glutathione levels naturally diminish. Toxins, medications and pollution also zap glutathione levels, while a plant-heavy diet can raise them slightly.

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Glutathione generally does not cause side effects, but some people experience GI distress or an allergic reaction.

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USE IT FOR. Improving cell function, boosting immunity, detoxifying the body, protecting against certain chronic diseases.

THE SCIENCE. Glutathione’s pivotal role in cell health is unquestioned. But until recently, researchers believed the body didn’t absorb oral supplements. More recent studies, however, including groundbreaking research out of Japan in 2014, found that perhaps scientists were just looking in the wrong places. When researchers tested for glutathione bound to proteins or distributed throughout body tissues versus just unbound in the blood, they found that oral supplements did increase glutathione levels. More research is needed to determine the exact benefits of taking glutathione, but initial studies suggest it may reduce oxidative stress, improve immune function, fight various diseases such

as cancer and Parkinson’s, and increase muscle endurance. Some recent studies even indicate glutathione could reduce the severity of COVID-19 symptoms, especially when taken with N-acetylcysteine (NAC), a glutathione precursor.

HOW TO TAKE IT. The most common recommended dose of oral glutathione (capsules or liquid) is 500 to 1,000 mg daily. One caveat: Long-term glutathione supplementation could diminish zinc levels.

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