The ABCs of Cleansing

By Shannon Morehouse, MA, CHHC

It’s that time of year when you are probably consuming more sugar and alcohol than usual. Detox the toxins as much as possible through the holiday season so that you don’t have so much work to do come the New Year.

Natur-Tyme has plenty of detox supplement formulas, which can give you the extra detoxification boost you need. If you are a customer, you may want to consider using our free wellness consultation services. Our Integrative Dietician, Laurel Sterling, can provide guidance on the perfect supplements for your detoxification needs.

Here are the ABCs of a few of my favorite cleansing foods:

Almonds:

High in fiber, calcium, and magnesium, as well as vitamin E, almonds help to purify the blood and work well in cleansing the intestines of impurities.

 Before hitting up your next holiday party, grab a handful of raw almonds. They’ll fill you up so you’re less likely to indulge in the heavy finger foods and alluring sweets.

Apples:

Apples have an abundance of powerful nutrients. They contain phenomenal fiber, many vitamins and minerals, and helpful flavonoids, such as phlorizin, which increases bile production, helping to detox the liver. Apples also contain pectin, a fiber, which helps to detox metals and food additives from your body through your intestines.

 Slice up some apples for a fulfilling snack. Dip them in almond butter if you need a more satiating snack.

Avocados:

Avocados lower cholesterol and dilate blood vessels, helping to block toxicity from your blood. They contain a nutrient called glutathione, which blocks at least 30 different carcinogens, while helping the liver to detoxify dozens of synthetic chemicals.

 Make guacamole for a holiday party; try sliced avocado on whole grain toast for breakfast!

Beets:

Beets contain a unique mixture of phytochemicals and minerals that make them superheroes when it comes to detoxification; these compounds purify the blood and help assist the liver in ridding toxins. They actually help improve the functionality of the liver, which is awesome news for those who have liver disease or who have spent many decades over-consuming alcohol.

Try my delicious Borscht recipe, a fitting color for Christmas.

Bodacious Borscht

Ingredients:

  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 3 medium size carrots, peeled and sliced
  • 1 small parsnip, cut into thin 2-inch strips
  • 3 medium size beets, cut into thin 2-inch strips
  • 2 large garlic cloves, finely minced
  • 1 bay leaf
  • 6 cups vegetable broth
  • 1 small cabbage, cut into 2-inch chunks
  • 3 medium size potatoes, peeled and diced into 1/2-inch pieces
  • Herbamare and freshly ground black pepper to taste
  • 1/4 cup Balsamic or red wine vinegar

Directions:

  • In a Dutch oven, heat oil over medium heat and sauté onion, carrots, parsnip and beets until onion is translucent.
  • Stir in the garlic and bay leaf and cook for 30 seconds. Add broth, cabbage, potatoes, Herbamare and pepper.
  • Simmer, covered until vegetables are tender, about 20 to 30 minutes. Remove from heat and stir in vinegar.

Cruciferous Vegetables:

Broccoli, kale, cauliflower, bok choy, and cabbage are all part of the cruciferous vegetable family. These vegetables contain sulfur and other phytonutrients that do a phenomenal job at clearing toxins out of every pathway in your body. These amazing veggies help to jumpstart the liver’s production of cleansing enzymes as well.

Be sure to include cauliflower and broccoli on your holiday veggie tray. Consider hummus or a yogurt dip, which are both healthier than most commercial dips.

Tackling Inflammation with Supplements

By Jennifer Morganti, ND178574086

You can’t feel it and you can’t see it, but inflammation has an insidious and damaging effect that can cause some serious health issues. Inflammation is at the root cause of joint pain and arthritis, atherosclerosis, Alzheimer’s Disease, autoimmune diseases, intestinal conditions, and a long list of other problems. The typical American diet, lacking omega-3 fatty acids and chockfull of sugar and bad fats, fans the fire for inflammation, along with food allergies and toxic burdens. Addressing these concerns by eliminating junk foods, identifying food allergies, and detoxing are all important steps to start dampening inflammation. There are also some key supplements you can incorporate to see a big boost in your health.

Curcumin, derived from the Indian spice turmeric, is one of the top-selling anti-inflammatory supplements, and with good reason. A variety of research has shown that it reduces key inflammatory substances, such as COX-2 and certain cytokines that cause pain, in a method similar to anti-inflammatory medications without the side effects. It crosses the blood-brain-barrier and has been shown in animal studies to aid in digestion of amyloid plaques, the offender implicated in Alzheimer’s Disease (AD). As possible proof, in India, where curry consumption is significant, there are much lower rates of AD than in the U.S.

Magnesium is another key nutrient for lowering chronic inflammation, supported by the fact that it lowers C-reactive protein (CRP). CRP is a marker for systemic inflammation, and is an important predictor for cardiovascular disease such as atherosclerosis. In a large study, people who had low magnesium intake (from food and supplements) were found to be 40% more likely to have elevated CRP levels. It is not clear how magnesium minimizes inflammation; however, scientists do know that magnesium is a co-factor critical to many biochemical pathways, so it may be that optimal functioning of metabolic pathways keeps inflammation in check.

One last, but possibly most important recommendation is omega-3 oil. The American diet is typically severely deficient in this type of fat, and overloaded with omega 6, 9, and bad fats such as saturated and trans fats. This resulting imbalance has an exponentially-damaging effect by constantly pushing a pro-inflammatory system. The only way to rebalance the system is reduce the dominant fats, and increase omega-3 intake. Fish oil is the most common source of omega-3, but there are other sources such as flax seed oil and krill. People with omega-3 deficiencies commonly experience dry skin, dry scalp, eczema, psoriasis, arthritis, or heart disease.

By addressing inflammation through diet, lifestyle, and supplementation, you could potentially be aiding in the prevention of dozens of health ailments.

Let’s JUICE it UP!

Cafe_Group_EditBy Laurel Sterling, MA, RD

The nutritional benefits of juicing are immense. Juicing can pack a tremendous amount of nutrients in just one delicious cup. Fresh juice, not from a bottle or concentrate, is an excellent source of vitamins, minerals, enzymes, proteins, and so much more!

Because juice is assimilated with very little effort from the digestive system, the body can easily make use of all the nutrition it offers. Juicing combined with a nutritious and balanced diet is ideal.

So whether your health is at a low point right now or even if you are feeling very healthy, juicing is excellent for your health and energy. This is a great gift you can give to your body all year-round!

Here at Natur-Tyme’s Tyme-Out Café, we have several great ones to choose from:

  • CNY Yogi is a very refreshing drink. It’s a perfect choice for its cooling and detoxifying properties. Rich in nutrients that aid the body in ridding excess fluids as well as toxins, what a great choice for someone who is looking for a jumpstart on cleansing!
  • Lightening Bug is rich in antioxidants, and loaded with vitamin C. This is a wonderful choice any time of the year due to its immune-enhancing properties!
  • Popeye’s Punch is a great option for those looking to decrease systemic inflammation. This is in part due to the alkalinity of the fruits and herbs within. This is another one I love!
  • Ginger-Snap is packed full of vitamin A, which enhances immunity, and with the addition of warming ginger, it has an added benefit of being anti-inflammatory as well.
  • The Blue-Green Elixir is filled with minerals, antioxidants, and also protein from the algae. This elixir can assist with energy as well as immunity.
  • Transfusion is a power-packed juice! This combo of fruits, veggies, and spices will give your body a transfusion of several nutrients to aid in cleansing, detoxifying, and decreasing inflammation. This one is my personal favorite!
  • Re-Fresh is a lovely cooling and cleansing drink that assists in detoxifying as well as having diuretic properties. A perfect juice choice in the summer to cool down! The simplicity of this juice appeals to many juicing novices.
  • Wheatgrass is a very rich nutritional food that is filled with vitamins, mineral, and trace elements. According to Dr. Anne Wigmore, founder of Hippocrates Health Institute, one pound of wheatgrass is equal in nutritional value to 25 pounds of choice vegetables. Come in and try one of our wheatgrass shots!
  • This warming Ginger shot can assist in digestion, decreasing inflammation, cleansing, and alkalizing the body. What more can you ask for in one shot! This is great during those long cold winter months we have here in Syracuse.

So come in, sit down, relax, and try one of our juice combo drinks or juice shots. You will be sure to fall in love with them! Enjoy!

Summer Detox Ideas

By Laurel Sterling Prisco, MS, RD

Living in Central New York we don’t tend to see much in the line of sun. So when summer arrives, people seem to have more of a spring in their step. Out come the convertibles, bicycles, rollerblades, shorts and t-shirts, and yes even for some….bikinis! We start to want to feel and look our best. I was inspired to look more into detoxing through foods after reading an article in Whole Living magazine.

What better time to detoxify and rid our bodies of the extra burden we may be carrying!

There are several ways to detoxify, and there are several organ systems in the body one can focus on to detoxify. At Natur-Tyme, we have many options to choose from. There is everything from a single supplement for whole-body cleanses. Cleanses can range from 3 days to 30 days depending on what you are looking for. Many cleanse kits urge the consumer to steer clear of processed foods, artificial colorings/flavorings/sweeteners, refined sugar, caffeine, alcohol, and common allergens (wheat, corn, dairy, soy, eggs, nuts, etc). One should try their best to avoid these in order to optimize the cleansing process. Otherwise, it has to deal with the extra burden of detoxifying more of what is coming in through diet.

Specific vitamins, minerals, plant nutrients, and amino acids aid in facilitating the removal of toxins. Therefore with any cleanse, I recommend to customers who are adhering to the above avoidances add in other foods and spices to help maximize the cleansing process.

Three very important types of fruits and vegetables for detoxification are the cruciferous vegetables, citrus fruits, and beets. Broccoli, cabbage, bok choy, arugula, Brussels sprouts, and cauliflower are part of the cruciferous vegetable family.  They contain substances called indoles. Studies show that people that eat this group of vegetables regularly have fewer hormone-related cancers

The citrus fruits (lemons, limes, grapefruit, and oranges) contain limonene, which supports the liver’s detoxification process.

Another vegetable that is very powerful in detoxification is beets. Beet fiber seems to be particularly health-promoting. Pectin, a soluble fiber in beets, binds toxins, heavy metals, and excess hormones that have been dumped into the gut from the liver. The toxins are eliminated instead of being reabsorbed.

Sulfur-containing foods such as garlic, onions, and eggs provide substances that prepare detoxified substances for excretion.

Spices like cucumin, found in turmeric-based curry sauces, support the liver-detox enzymes.

As you can see there are several ways to detox the body. Whichever way you choose to cleanse: through kits, foods, or both ….it does a body good! Remember to work on reducing stress, get appropriate exercise, and get quality sleep. These are important to the cleansing process as well. For more questions on the best way to start cleansing, come in and talk to our staff.

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