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5 Safe Ways to Detox this Summer

Detoxing was once only known as a medical procedure to rid the body of dangerous, often life-threatening, levels of alcohol, drugs, or poisons.

Over the years, this term has been touted as a way to rid the body from toxins that cause symptoms from headaches to joint pain to depression.

The truth is, a detox lacks essential nutrients, such as proteins and fatty acids to keep our body healthy. In a healthy body, the skin, kidneys, lymphatic system, gastrointestinal system, and most importantly, the liver make up an astoundingly complex and sophisticated detoxification system.

Our lungs detoxify by removing gases, skin provides a barrier to protect us from outside substances, the colon detoxifies by eliminating waste from our bodies, kidneys filter toxins out of the blood into the urine and the liver detoxifies by filtering blood as well as secreting bile for digestion.

Here are 5 Safe Ways to Detox this Summer

1) Cut Back on Alcohol

In 2018, researchers found that 40 percent of American adults consume excessive amounts of alcohol. Ethanol has been identified as a known carcinogenic and can increase the risk of cancers in the mouth, liver, and breast.

Depending on who you are, drinking alcohol, moderately and responsibly, can lower cardiovascular risk

2) Eat More Fruits and Vegetables

Fruits and vegetables provide dietary fiber to help maintain bowel regularity. Fiber is even found in nuts, seeds, and whole grains. A variety of these foods support the body’s natural detoxification.

3) Unplug

It’s so easy to get wrapped up in the instant gratification literally at our fingertips. We have the ability to order items and have them delivered within hours. We mindlessly scrolling through feeds without realizing how much time has passed. You CAN detox simply by putting down the phone and connecting with the people around you. Unplug for an hour or even an entire day, if you can. 

4) Move Your Body 

You don’t need to pick up a rigorous plan. Ride your bike, walk in the park, go for a swim. In reality, the best physical activity is one you enjoy, but also the one you can easily fit into your daily schedule.

5) Get your ZZZ

Sleep deprivation has been linked to weight gain in adults and children. Children as young as 4 years old can have adverse effects from lack of sleep. A 2013 study published in Science, showed that during sleep the glymphatic system lets fluid flow rapidly through the brain. The glymphatic system helps control the flow of cerebrospinal fluid (CSF), a clear liquid surrounding the brain and spinal cord. The glymphatic acts as a “flushing system” to remove toxins, which appears to be the most active during hours of sleep.

 

If you have questions about how you can better support your body’s detoxification, contact our dietitians at Banister Nutrition. We can provide personalized nutrition counseling to meet your lifestyle, preferences and health-related needs.

 

Xie et al “Sleep initiated fluid flux drives metabolite clearance from the adult brain.” Science, October 18, 2013. DOI: 10.1126/science.1241224

Low FODMAP Icebox Lemon Blueberry Tart

flat lay icebox lemon tart

 

You can still enjoy the sweet (and sour) of life on a Low FODMAP Diet. Today, we want to share an adaptation to one of our favorite IBS and FODMAP dietitian’s, Kate Scarlata. Here’s our Low FODMAP Icebox Lemon Blueberry Tart.

What you need:

  • 1/2 cup butter, room temperature
  • 1/2 cup sugar
  • 2 egg yolks
  • 1 cup gluten-free oat flour + 1/3 cup fine ground cornmeal, mixed with a fork
  • 1/3 cup Trader Joe’s lemon curd
  • 8 ounces lactose-free cream cheese, softened
  • 1/2 cup fresh or frozen blueberries
  • Fresh mint (optional)

 

Preheat oven to 350 degrees F. Lightly oil and flour 10-inch tart pan. Using a mixer, cream together butter and sugar. Add egg yolks, mix to blend.

In 1/3 increments, mix in dry ingredients (mixture will become thick and sticky). Press mixture into the bottom of the tart pan. Bake tart for 20-25 minutes until golden brown and the middle is set. Remove the tart and allow to cool. In a small bowl, cream together cream cheese and lemon curd until evenly creamy. When the tart is cooled, spread cream cheese mixture on top of tart allowing a little edge of crust to remain uncovered. Garnish with blueberries and mint. Store in refrigerator until ready to serve.

    Summer Salad Meal Prep

    Break out and try something new with these easy salad recipes! Summer is a great time to try a variety of light and easy meal prep options that won’t weigh you down while you’re out in the heat. Here are four summer salad recipes to try out, and the best part is they are practical and cute when you save them in a mason jar! All of these recipes are packed full of nutrient dense fruits and veggies for every occasion.

    1. Southwest Chicken Salad: 2 Tbs southwest ranch, 1 roma tomato (diced), 1/4 C cucumber (diced), 1/4 C corn, 1/2 C black beans, 1/2 jalapeno (sliced), 3/4 C grilled chicken breasts (diced), 1/4 avocado (sliced), 1 C chopped romaine lettuce.
    2. Greek Salad: 2 Tbs balsamic dressing, 1 tomato (diced), 1/4 C cucumber (diced), 1/2 C chickpeas, 2 Tbs diced red onion, 3/4 C grilled chicken breasts (diced), 1/4 C kalamata olives, 2 Tbs feta, 1 C chopped romaine lettuce.
    3. Chicken Quinoa Berry Salad: 2 Tbs raspberry vinaigrette, 1/4 C quartered strawberries, 1/2 C cooked quinoa, 1/4 C blueberries, 3/4 C grilled chicken breasts, 1/4 C goat cheese crumbles, 1/4 avocado (diced), 2 Tbs almonds, 1 C arugula.
    4. Thai Peanut Chicken Salad: 2 Tbs peanut dressing, 1/4 C red bell pepper, 2 Tbs green onion (diced), 1 carrot (shredded), 1/2 C cooked quinoa, 2 Tbs cilantro (diced), 1/4 C mango (diced), 3/4 C grilled chicken breasts (diced), 1 C romaine, 2 Tbs chopped cashews.

    Notes* Add all ingredients in the order in which they are written to keep fresh

    For additional details check out the recipes at https://www.ambitiouskitchen.com/four-mason-jar-salads-with-just-bare-chicken/

    -KM