Summer Detoxification and Meal Plan

Summertime is a great time for cleaning up our diet, eating better, losing weight, and “cleansing” or detoxing. There are many historical references to ancient Chinese sages who drank only pure water or avoided certain food groups like grains, for short periods of time during the summer in order to enhance immunity and lengthen life expectancy. They wisely chose summer because traditionally it was the season when the circulation of infectious diseases was at its lowest. In a 2018 study, investigators from Columbia University of Mailman School of Public Health published a paper in the journey PLOS Pathogens, documenting the seasonal cycles of epidemics in North America, and also depicted their results in the form of a calendar.

The annual winter flu epidemic usually has the greatest impact on the number of people infected and the highest incidence of death of all circulating infectious diseases, but this year the SARS-CoV-2 pandemic has overtaken flu. What can we do to strengthen our bodies and keep ourselves from getting sick? Social distancing and wearing a mask can be helpful, but we can also focus on improving our health and strengthening our immune response. Chronic illness, persistent stress, poor dietary habits, improper sleep hygiene, and a negative attitude can also reduce immunity, so here is a summer in-home detoxification plan, based on some of the components of the Tao of Wellness Detox Retreat to help improve your immune response, help manage weight, lower blood pressure and cholesterol levels, and improve the lack of energy that can be the result of a sedentary lifestyle or poor dietary habits.

In-Home One week Detox Program with Optional Add-on’s:

Start your morning with one fresh lemon in hot water to activate the liver detox process. Take a probiotic supplement to activate your healthy intestinal microbiome. Drink vegetable juices and soups/broth and Detox herbal tea throughout the day, see recipes below. Do skin brushing to activate lymphatic circulation. Take a lymph support supplement for added support and benefit. Shower after skin brushing or better, use Detox Bath herbal soak to help draw out toxins. Exercise daily. Try Qi Gong for Weight Loss to increase metabolism and lower belly fat. Practice deep breathing to rid carbon dioxide and other toxic gases. Download Calm Meditation audio to make it easy for you as well as to lower your stress hormone cortisol.  

Do the above for an entire week, get at least eight hours of sleep each night while avoiding alcohol, coffee (try Detox Tea as a substitute), dairy, gluten, sugar, red meat, deep-fried, fatty and processed food. Here, I share a simple menu plan and recipes for your enjoyment while supporting your detoxification efforts. 

This meal plan features detoxification soups in the morning and evening along with juice at noon to help you cleanse, lose weight and strengthen immunity. You can follow this meal plan for up to one week but as with all dietary planning, it is a good idea to consult your primary health care practitioner before you begin. Use organic fruits and vegetables if possible, in these recipes.

Breakfast

TOFU-MUSHROOM, GREEN SCALLION & GINGER SOUP

Makes 5 servings

8 ounces tofu cubed

6 ounces fresh mushrooms sliced

1 handful of leafy vegetable chopped

2 tablespoons chopped green onion

1 tablespoon of shredded ginger with skin

1 egg white, whisked

1 tablespoon of miso paste

5 cups of vegetable broth

Bring the broth to a boil in a soup pot; add the tofu, mushrooms, and vegetables. Slowly pour in the whisked egg white while stirring the broth, followed by the miso paste. Stir gently until the miso is incorporated into the broth, simmer for 2 minutes, and remove from the heat. Top with green onions and serve immediately.

Tofu contains all of the essential amino acids (proteins) that we need, along with a small amount of fat, carbohydrates, and a wide variety of vitamins and minerals. Edible mushrooms are usually fat-free, low-sodium, low-calorie, and cholesterol-free. They are packed with fiber, vitamins, and minerals. Spring onions, commonly known as scallions, are extremely healthy for the body. They contain allyl sulfide and flavonoids that prevent cancer and fight the enzymes that produce cancer cells. Sulfur is a key factor in our ability to produce insulin to help balance and stabilize blood sugar. Scallions are also rich in fiber, which is a digestive aid; carotenoids which also help keep vision healthy and intact; they are rich in vitamin A which protect eyesight, and have strong antibacterial and antiviral properties and are used in Traditional Chinese Medicine to treat colds and the flu. Ginger is one of the most widely-used spices in the world; it contains gingerol, a bioactive compound with powerful anti-inflammatory and antioxidant effects.

Lunch

SIMPLY GREENS JUICE

1 bunch kale, chopped

4 whole celery stalks, chopped

2 large Granny Smith apples, cored and sliced

1 bunch parsley chopped

1 large cucumber cut into slices

1 tablespoon turmeric

Wash and prepare the fruits and vegetables. Juice them in the order listed, then add the turmeric. Strain through a sieve or filter and discard the pulp. Serve fresh.

Kale is a nutrient-dense vegetable that is very high in antioxidants. It contains an abundance of Vitamin C and Vitamin K; it lowers cholesterol and is helpful for losing weight. Celery Juice is a natural anti-inflammatory. It contains Polyacetylene which reduces chronic joint pain, gout, and rheumatoid arthritis. Studies show that compounds found in celery contain powerful antimicrobial properties that fight infections and boost immunity. Granny Smith and green apples are a good source of vitamin A, vitamin C, and potassium. Apples also contain pectin, a form of soluble fiber that can help with break down toxins, lower cholesterol, and improve digestion. Parsley is an antioxidant powerhouse; it is rich in vitamins and minerals such as potassium, iron, magnesium, vitamin A, vitamin B, vitamin C, vitamin E, and vitamin K. Cucumbers are high in vitamin A, B complex, vitamin C and folic acid, and aid in cell hydration, the regulation of body temperature and easing inflammation. Turmeric is the spice that gives curry its yellow color; it contains compounds called curcuminoids, the most important of which is curcumin; it has powerful anti-inflammatory effects and is a very strong antioxidant.

Dinner

SWEET POTATOES VEGETABLE MEDLEY SOUP

1-½ pounds sweet potatoes, chopped into 1-inch pieces

1 pound carrots, peeled and chopped into 1-inch pieces

2 white onions, peeled and chopped

½ pound mushrooms, chopped

1 teaspoon lime juice

1 tablespoon coconut oil

8 cups vegetable broth

1 teaspoon natural sea salt

First garnish: shredded ginger, garlic, black pepper, paprika

Second garnish: cilantro and chopped cashews or pistachios

Wash and prepare the ingredients. Cook the diced onions, mushrooms, and carrots in coconut oil in a large stockpot over medium-high heat. Stir frequently for 6-8 minutes until the carrots begin to soften. Add lime juice, shredded ginger, garlic, black pepper, and paprika to the pot and stir for 2-3 minutes. Add the diced sweet potato and vegetable broth. Turn the heat to high and bring to a boil, then reduce the heat to a simmer for 15-20 minutes. Transfer the soup to a high-powered blender and process on high speed for one minute, or until it is smooth. Top with chosen garnish and serve. Enjoy!

Safety note: Blend the soup in batches, because filling the jar more than halfway can cause steam to build up and blow off the lid.

Sweet potatoes contain Vitamin D, which is critical for the immune system and overall health. They are also a great source of B 6, vitamin C, iron, and magnesium that are calming and can be helpful for managing stress. Carrots are rich in beta-carotene, which is converted into vitamin A by the liver. Vitamin A helps with ocular health and assists the liver in flushing toxins from the body; it also reduces bile and fat in the liver. Onions contain chromium and other phytochemicals that reduce inflammation and help improve vitamin C immune function. Mushrooms help to improve immune system function and are a powerful antioxidant, a great source of fiber, and aid in cardiovascular health. Limes are a good source of magnesium and potassium, that promote heart health. Potassium can naturally lower blood pressure and improve blood circulation, which reduces the risk of a heart attack and stroke. Research is ongoing on lime compounds called limonins that may be able to reduce cholesterol levels. Coconut oil nourishes hair, skin, nails and aids digestion while the lauric acid contained in coconut oil can also kill bacteria, viruses, and fungi, and help to stave off infection.

DetoxificationDr. Daoshing Ni, D.O.M., L.Ac., Ph.D, Dipl.C.H.detoxification, healthy eaing, nutrition