� Kick off the New Year with a healthy vibe with tips from Francis Cottam, editor of You Are What You Eat magazine
� Easy solutions to rid your body of the toxins caused by smoking, drinking and eating to excess over the festive period
� Focus on the liver, the bowel and the kidney plus lifestyle tips for all year round health
We all over-indulge during the festive season. Smoking, drinking and the toxins we consume in our food can build up and cause a variety of problems with digestion which, in turn can have a ripple effect on the way the body functions, including pale complexion, dark circles under eyes, bad breath and even easy bruising. To kick start the new year with a healthy vibe Francis Cottam, Editor of You Are What You Eat magazine shares some of his top �detox� tips to combat the effects of the party season.
The kidney, liver and bowel are the three key players in the detox process. Topping up on easy to digest natural and nutritious foods, bursting with anti-oxidants to combat the effect of harmful toxins, will form the basis of making their detoxifying job easier.
1. The liver
The liver is responsible for breaking down everything that enters the body and to distinguish between nutrients the body needs and the toxins that must be filtered away. Keep your liver strong by eating the following:
Beetroot: This sweet, purple root vegetable is a definite liver-lover, travelling fast through the digestive system � overwhelming the liver with nutrients and bursting with anti-oxidants. Enjoy fresh beetroot diced into salads, soups or juiced into a smoothie first thing in the morning to give your liver an immediate boost.
Dandelion: is thought to be a very effective liver-cleanser particularly when drunk as a tea. It is also a diuretic, which means it can help to prevent water retention and promote weight loss. Other herbal teas which are renowned for their liver-boosting properties include fennel, known to stimulate the liver and red clover, which is packed full of anti-oxidants. Boasting the highest amount of anti-oxidants is green-tea, well known for its cancer preventing properties. Both herbal and fruit teas carry a host of beneficial qualities for both the liver and digestion, as warm water travels fast through the system, keeping the digestive process lubricated, hydrated and constantly moving.
Lemon and lime: Not everyone�s idea of an appetising snack � but consumed in more palatable ways (added to flavour meals or drinks) these tangy juices pack a powerful anti-oxidant kick. In particular, they are both an excellent source of vitamin C � one of the main antioxidants and the primary water-soluble anti-oxidant in the body. Add lemon or lime juice to soups, salads, stir-frys or simply slice them up and throw into warm water to neutralise free radicals and keep the level of toxins in the liver down. Lemon and lime juice are also thought to contain powerful anti-cancer and anti-biotic effects, as well as working to reduce cholesterol and boost the immune system.
Carrots: This versatile vegetable is delicious grated into salads, chopped into soups and pressed into a refreshing juice. High in anti-oxidants carrots are well known for being able to cleanse the digestive system and detox the liver. Carrot juice is also known to be a good for hydrating the skin and fighting the signs of aging.
Tomatos: whether you are eating it in a salad, or drinking it as a juice, this humble fruit also packs a strong anti-oxidant and vitamin C punch as well as working to speed up the detoxifying process by flushing through the system at great ease. Cooking tomatoes are even better for you as the heating process has been shown to increase its anti-oxidant value. Try to have first thing in the morning or before a meal � try to consume all vegetable and fruit juices in isolation to reap their full benefits. Vegetable juice is a particularly good choice the morning after an alcohol-fuelled night out, helping to replace lost nutrients and rehydrate the liver and other organs.
The bowel or colon
Working as the plumbing system for the entire body, a well-functioning, healthy colon should expel waste from the system regularly or often as you eat a large meal. Go all out on fresh vegetables, fruit juices, plenty of water and take note of these five colon-caring foods:
Green leaves: Dark green leaves are high in fibre and will be digested quickly by the body. Eat plenty of raw, mixed salads sprinkled with seeds to give the colon a good cleansing. Over time, the bowel wall can become incrusted with fragments from old foods, particularly red meat cells which have a tendency to stick. Such remains can be flushed out with the regular consumption of vegetable juice. Drink warm water with lemon juice in the morning for a gentle laxative effect to keep you regular and stimulate the digestive juices.
Bio yoghurt: The gastrointestinal tract (intestines) contains over 500 different types of bacteria � some harmful and some friendly. A healthy gut should contain a higher ratio of good bacteria, keeping the bad in check. Intestinal parasites thrive when intestinal flora is unbalanced, holding on to passing waste to feed, causing a backlog of putrefying waste build-up. Getting the right amount of gut flora then, is essential in maintaining a healthy colon. Enjoy bio yoghurt first thing in the morning on sugar-free muesli or with chopped fruit. Alternatively, spoon into a fruit smoothie. Sprinkle plenty of mixed seeds to top up on fibre and essential fatty acids.
Fig: Figs are a strong source of dietary fibre, promoting the smooth and regular transition of waste through the colon. Dieters will be pleased to hear that eating grapefruits regularly has also shown to be helpful in weight management and works as an effective gentle laxative helping to ease constipation. Chop fresh or dried figs into cereal and salads or as they are, stuffed with raw nuts. Figs are also high in potassium, lowering the risk of kidney stone formation.
Olive oil: As well as being known to reduce �bad� cholesterol, stabilise blood sugar and even work as an anti-inflammatory, olive oil has also shown to be effective in protecting the cells of the colon from cancer-causing chemicals. Add olive oil to salads, soups, stir-frys or do as the Mediterraneans do and spread on bread in place of butter.
Porridge: Soaked oats eaten first thing in the morning is an excellent way to cleanse the bowel. Made with water, porridge is even easier to digest and its stodgy, bulky form enables it to act as a sponge, mopping up excess cholesterol which would otherwise pass in to the blood steam, and wiping down food remains from the bowel wall as it makes its way out. Add manuka honey for a gentle laxative effect.
3. Kidney
The kidneys are responsible for filtering the blood by taking out and recycling elements that can be used again such as salt, water, nutrients and glucose as well as removing products that cannot be used and excreting it through urine. Keep the kidneys in tip top condition with these five kidney-caring foods:
Walnuts: As well as containing minerals essential in defending the body against free radicals, walnuts have also been shown to reduce the development of gallstones. Add generously to salads, cereals and yoghurts. Walnuts also contain melatonin, the hormone which is involved in promoting sleep so why not try sprinkling a few on your dinner � or having a few after with a glass of milk or a little cheese.
Blueberries: are known to prevent the development of a particular kind of kidney stone called struvite. These have been linked to chronic infections of the urinary tract and the tannin phytochemicals in blueberries may be able to help. Blueberries are packed with antioxidants and are low in calories, making them perfect for snacking on between meals and adding to smoothies, cereals, yoghurts or fruit salads.
Soy beans: The soy bean is thought to be one of the most widely researched health-promoting foods around boasting a host of vitamins and minerals, high-fibre content, essential fatty acids and high-quality protein. Research suggests that soy beans can improve kidney function and protect against disease. As well as enjoying this legume as a bean in salads, casseroles and soups, you can also reap the benefits of the soy bean in soy milk, yoghurt and soy sauce.
Lifestyle Tips to Complete your Internal Detox
� Exercise regularly to boost the metabolism enabling food to be processed more efficiently. Sweating also helps to push out toxins beneath the skin. The stretching involved in exercises including yoga, swimming and Tai-chi prevents the accumulation of toxins known to reside in muscles.
� Don�t drink too much water before, during or after meal as this will dilute digestive juices and interfere with the efficiency that foods are digested. Drink filtered water if you can�t have bottled.
� Use organic or environmentally friendly products when you can and limit the use of household chemicals, wearing the appropriate gloves/masks when using strong substances.
� Digestion starts in the mouth so chew food well to make the job of your digestive system easier. Rushing food can result in a range of digestive problems and puts unnecessary strain on the liver.
Notes to Editors:
The February issue of You Are What You Eat magazine contains a Detox Special and goes on sale on 29th December 2005. Editor, Francis Cottam launched Men�s Health in the UK, is personally very health and fitness conscious and as the father of an eight-year-old boy and baby girl, he has a strong emotional and ethical commitment to a healthy eating agenda.
You Are What You Eat is published by Brooklands Group, one of the UK�s leading publishing and exhibitions companies. Organiser of the UK�s biggest overseas property and travel exhibition, A Place in the Sun Live, Brooklands is also the publisher of the official magazine of the Channel 4 TV series A Place in the Sun and its sister titles: A Place in the Sun�s everything France, A Place in the Sun�s everything Spain and A Place in the Sun�s everything America. The company further holds contracts to publish customer titles for Renault UK and Vauxhall Motors plus licences for official publications of the following TV shows: Location, Location, Location, Property Ladder and Supernanny.
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