People who eat a diet low in fresh produce are at higher risk for cardiovascular disease, certain cancers and chronic diseases including stroke. Doing a weekly or monthly one-day detox semi-fast of fruits vegetables is gaining in popularity. A healthy short semi-fast will give your body a rest, allowing your liver, kidneys, skin and lungs the chance to do their jobs more efficiently.
The fruits and vegetables you enjoy in your balanced diet offer particular benefits that promote your body's natural cleansing mechanisms. The high fiber in many fruits and vegetables promotes healthy colon function by binding to toxins in the colon and preventing them from being absorbed. One way to boost your fiber intake is to eat whole fruit instead of drinking juice, and replace processed grains with whole grains. The current recommendation is for women to consume about 20 grams of fiber a day, men about 30 grams. Antioxidantsin fruits and vegetables help cleanse your body of highly reactive and cell-damaging molecules called free radicals. These dangerous molecules shorten the lifespan of cells and stress your immune system and your body's elimination organs, including the lungs, liver, kidneys and colon. Darkly pigmented fruits such as blueberries and blackberries, citrus fruits and deep-green vegetables all contain generous quantities of antioxidant compounds. Fruits and vegetables are packed with vitamins and nutrients. Vitamin A supports your immune system, helps support vision and facilitates your red blood cells in storing and carrying iron. The vitamin C in citrus fruits and apples also supports your immune system as well as liver health. Potassium and folate are important for brain health.
On The List:
Vegetables: easily consumable without baking, steaming or frying
Fruit: preferably handheld
Nuts & Seeds: unroasted, unsalted
Honey: raw, locally produced and sweet
Water: helps to keep you feeling full
Off The List:
Sample Daily Menu
Breakfast: Smoothie with water, frozen banana, frozen pineapple, frozen mango, and spinach.
Mid-Morning Snack: Baby carrots and broccoli florets.
Lunch: Juice with carrots, romaine, celery, red pepper, apple and ginger along with a huge salad. No beans or anything though, and just lemon juice as a dressing.
Afternoon Snack: A Green Smoothie
Dinner: Another giant salad and 2 baked sweet potatoes.
Vegetable Soup Recipe
1 box low-sodium vegetable broth
2 cans no salt added diced tomatoes
30 oz water
1 cup of mixed onions, shallots, and garlic
2 leeks, sliced into 1/4 inch pieces
4 small sweet potatoes, peeled and cut into 1/2 inch pieces
6 zucchini, cut into 1/2 inch pieces
1 bag sliced mushrooms
1/2 bag baby spinach
1 small bunch Italian parsley
1 tablespoon curry powder
Sauté the onion mixture and leeks in about 1/4 cup of broth for 5 minutes.
Add the rest of the broth, tomatoes, water, sweet potatoes, zucchini, mushrooms, and seasoning.
Cover and simmer on medium-low for 40 minutes.
Turn heat to low and add parsley (chopped) and spinach