It’s understandable if you’ve indulged a bit and eaten more acidifying foods than usual over the holidays. Who doesn’t? But I’m quite sure you’re also eager to get back to your bone-healthy routine and to undo the damage caused by a more lax attitude toward your diet.
This post will help you do just that. Today, I’m thrilled to share with you a full day’s menu of cleansing meals to “re-set” and detoxify your system and get you back on track for 2017.
Don’t let the words “detox” or “cleanse” turn you away. I am not talking about a drastic colon clean-out with lots of harsh supplements, nor am I suggesting you starve yourself. Rather, this article offers a deeper understanding of why cleansing is essential to bone health, along with a discussion on how to achieve it with nourishing, enjoyable recipes for an entire day. It’s not about deprivation; it’s about a new (and healthy) culinary experience!
Preparing foods for their cleansing benefits opens the door to new taste adventures, providing results and benefits for your bones and your overall health. Here are some of those benefits and reasons for cleansing.
1. Improved Kidney Health
Silent but powerful, your kidneys are hard at work every day filtering toxins, regulating body pH, and maintaining fluid balance (to name just a few of the kidneys’ tasks).
Holiday indulgences may leave you with an acidic body pH, which means your kidneys need to work harder than ever to restore balance. A nutrient-rich cleanse gives them the rest they need to become more efficient, therefore making it easier for you to attain an alkaline serum pH.
This, in turn, sets the stage for bones to renew themselves when they are no longer being ravaged by systemic acidosis, which removes mineral reserves from bone in an attempt to neutralize the acid.
2. Better Liver Function
Imbibing alcohol is often a part of holiday celebrations, and even if you stick to “clean” alcoholic beverages, over-indulgence can tax your liver. Additionally, your liver becomes less efficient and overworked in the presence of excessive toxin exposure, and ingredients like artificial flavors, colors, and preservatives – common in colorful holiday treats – can raise your toxic load (more on that below) and take a heavy toll on this vital organ.
Another often-overlooked role your liver plays is the manufacture of Vitamin D, which, as Savers know, is essential for rejuvenating bone. Your liver actually sends out a Vitamin D precursor into the bloodstream, which takes up residence in the skin. When exposed to sunlight, this precursor gets changed to cholecalciferol, which returns to your liver to be changed into a usable form of Vitamin D. Interestingly, the liver and kidneys work together to synthesize Vitamin D from supplements or food.1
3. Reduction Of Oxidative Damage
A nutritious cleanse gives your body a break from the onslaught of toxins brought on by eating unhealthy foods, drinking alcohol or sugary drinks, and increasing free radicals in the body.
Free radicals, also known as Reactive Oxygen Species (ROS) as you probably know by now, are molecules with a missing electron. To make up for that deficiency, they snatch an electron from another molecule, which is then missing an electron, thus becoming a free radical itself.
Free radicals are produced as a byproduct of cellular metabolism, but they are also generated by exposure to environmental toxins, such as cigarette smoke, prescription and over-the-counter drugs, pesticides (most traditional party food is not organic), and other air pollutants.2
Cleansing provides a good amount of antioxidants that go right to work mopping up free radicals by donating electrons to unstable ROS without becoming free radicals themselves.
4. Greater Energy (So You Can Exercise To Build Your Bones!)
Cleansing definitely makes you feel better, increasing your energy and making you feel young again. What better motivation to exercise than feeling energetic? It’s so important to establish a bone-smart exercise routine to stimulate new bone growth and increase strength; but if you feel sluggish and tired from all the overeating and toxic overload, it’s hard to get motivated.
Feeling good inspires you to move, and then moving boosts your mood even more. It’s a known fact that exercise improves mood and lifts depression. It’s a happy, healthy cycle that’s perfect for kicking off the New Year…and kicking the winter “blues.”
How To Cleanse
Doing a post-holiday cleanse requires some planning. It starts with a menu based on specific foods. So to get you started right away, here is a menu for a full day, with recipes for breakfast, lunch, and dinner. Try to use as many organic ingredients as possible.
1. Sunny Tropical Granola
Bring some sunshine to your winter breakfast with this crunchy, fruity granola recipe.
- 1 cup quinoa flakes or rolled oats
- ¼ cup sunflower seeds
- ⅓ cup sliced almonds
- ¼ cup shredded coconut, unsweetened
- 1 tablespoon coconut oil, melted
- 1 ½ tablespoons raw honey (adjust to taste)
- ¼ teaspoon ground ginger
- ¼ teaspoon ground cinnamon
- ⅛ teaspoon sea salt
- 1 egg white
- 1 cup chopped dried mangoes and apricots
- 2 fresh mangoes, peeled and sliced
- Plain yogurt for serving (optional)
- Preheat oven to 350 degrees F.
- In a large bowl, combine the quinoa flakes or oats, sunflower seeds, almonds, and coconut.
- Over low heat, melt the coconut oil and honey together. Stir in the sea salt, cinnamon, and ginger.
- Pour coconut oil and honey mixture over the dry ingredients in the bowl and stir well to coat all of the granola.
- In a small bowl, whisk the egg white until frothy; stir into the granola.
- Turn the granola out onto a rimmed baking sheet lined with parchment paper or oiled with coconut oil. Spread granola evenly.
- Bake at 350 for 10 minutes, stir and turn granola and bake for another 10 minutes, or until granola is golden brown.
- Remove granola from the oven and stir in the dried fruit. When cooled completely, serve granola with mango slices and a dollop of yogurt or your favorite non-dairy milk.
2. Super-Fast Cleansing Salad
With its quick prep time and healthful fats and plenty of detoxifying greens, this salad will give you energy to spare!
For the salad:
- 8 cups salad greens, such as a mix of Romaine, spinach, and arugula
- 1 small red onion, thinly sliced
- 4 radishes, sliced
- 2 tablespoons pecans, chopped
- 1 avocado, sliced
- 3 tablespoons dried cranberries, unsweetened
For the dressing:
- ¼ cup sesame tahini
- 2 tablespoons olive oil
- Juice of two lemons
- ¼ teaspoon sea salt
- ⅛ teaspoon black pepper
- Place the salad greens in a large bowl and add all the other ingredients.
- In a small bowl, whisk together the dressing ingredients and pour over salad; mix well.
3. Sun Garden Burger
Brighten up your day with these delicious and satisfying burgers.
- 3 tablespoons flax seeds, ground
- 6 tablespoons distilled water
- 1 cup carrot, finely shredded
- 1 cup raw sunflower seeds, ground
- 1/2 cup celery, finely minced
- 1/3 cup onion, finely minced
- 2 tablespoons parsley, finely minced
- 2 tablespoons red pepper, finely minced
- In a blender, combine the ground sunflower and flax seeds and water; blend thoroughly. Pour the mixture into a bowl and set aside.
- In a medium-sized bowl, thoroughly mix the shredded carrot, celery, onion, parsley, and red pepper.
- Add the sunflower seed mixture and mix well. Add more water if necessary so that the mixture can be formed into patties. Form into six 1/2-inch ) thick patties and refrigerate until mixture firms up. Serve on a lettuce or cabbage leaf.
The Power Of Raw Foods
The last recipe, the Sun Garden Burger, is from the Osteoporosis Fresh Start Cleanse: The 7 Day Bone Building Accelerator, in which one raw meal a day is recommended during the week of cleansing. This is because raw foods have particular benefits that helps your body to rid itself of toxins and “reboot.”
For example, raw foods contain enzymes that are lost during the cooking process. These enzymes help you digest and absorb nutrients. In addition, certain vitamins, such as Vitamin C (also an antioxidant) are easily and quickly destroyed by heat, but remain intact in raw foods.
At The Save Institute, we don’t advocate a 100% raw diet. But there is no doubt that raw foods have a place in building bone through efficient detoxification. For that reason, the Osteoporosis Fresh Start Cleanse includes over 40 scrumptious raw recipes for breakfast, lunch, and dinner for the week and beyond.
You’ll enjoy easy-to-prepare and delicious soups, wraps, salads, entrees and even desserts, (including a Healthy Ice Cream recipe, on page 39) while you cleanse your body of undesirable, bone-harming toxins. One of my favorite entrees is Curried Pineapple With Veggies, on page 34. Who knew a cleanse could be so delicious?
Accelerated Bone Remodeling In Just 7 Days!
Discover how the Osteoporosis Fresh Start Cleanse can flush osteoporosis drugs and other bone-damaging toxins from your system – in just seven days.
Here’s to a healthful, “clean” start to 2017!
1 Ross, A.C., et al. Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium. “Dietary Reference Intakes for Calcium and Vitamin D: Overview of Vitamin D.” National Academies Press (US). 2011. Web. December 30, 2016. https://www.ncbi.nlm.nih.gov/books/NBK56061/
2 Bagchi, K. and Puri, S. “Free radicals and antioxidants in health and disease.” Eastern Mediterranean Health Journal. 4. 2. (1998): 350-360. PDF. https://apps.who.int/iris/bitstream/10665/118217/1/emhj_1998_4_2_350_360.pdf