Tag Archives: Detox

7-Day Liver Detox Plan before the holidays – The last minute guide to getting into better shape before 2021

When is the best time to start this plan?

NOW, but realistically, check your calendar and pick a week when you don’t anticipate any special events that involve a lot of foods. You can do this before the holidays to rejuvenate your liver and repeat it whenever you are feeling sluggish, lack of concentration, having skin breakout/acne/hyperpigmentation, having bad breath, brain fog, or just to kick start a long-term healthier lifestyle. 

Add 1 good habit and abandon 1 bad habit from your lifestyle each day of the detox.

Day 1

✅ Limit your daily eating window to 12 hours. For instance, if you take your first bite of food at 9 am, you would finish your last bite of food of the day by 9 pm. During the fasting period, you can stay hydrated with water and consume unsweetened coffee/tea. 

❌ Avoid Alcohol

Day 2

✅ Lose excess belly fat to lower inflammation and reverse liver damage. Get enough sleep and ramp up your workout: Exercise for 45-60 minutes most days of the week and be more physical active during the day.

❌Avoid added sugar or artificial sweeteners.

  • ex. Diet/regular soda, sugary cereals, sugary yogurt, whipped cream, sweetened condiments such as some teriyaki sauce/spaghetti sauce/soy sauce/honey mustard/ketchup

 

Day 3

✅ Drink 1-2 cups of Detox juice a day:

    1. Combine 1 Tbsp apple cider vinegar + juice 1/2 lemon + ½ teaspoon of raw honey + 8 oz water  and/or
    2. Juice 1 beet + 2 slices of ginger + 3 carrots   

❌ Avoid refined carbs.

  • ex. Bread, pasta, burger

Day 4

✅ Eat 1 serving of choline-rich food a day.

  • ex. Egg, chicken, beef, broccoli, salmon

❌ Avoid refined oils.

  • ex. soybean, safflower, vegetable, canola or sunflower oil

Day 5

✅ Aim for at least 3 cups of vegetables and 1 fruit a day. 

❌ Avoid ultra-processed and packaged foods.

  • ex. instant rices, instant noodles, cold cuts, ham, bacon, sausage, hot dogs, canned soups, frozen meals/pizza

Day 6

✅ Start your meal by eating half of the veggies> then protein + more veggies > finishing it with carbs.

❌ Avoid fried Foods.

  • ex. French fries, donuts, falafel, churros, arancini, fried chicken, pakora, General Tso’s chicken

Day 7

✅ Practice food and lifestyle changes first, then consider supplements.

  • Supplements for liver health: Milk thistle, Artichoke, Dandelion Root, Curcumin, Vitamin D3, Resveratrol. 

❌ If you have liver disease, stay away from raw or undercooked shellfish.

  • ex. Oysters, calms

Related

💚 Learn how to create/order balanced meals at home or in the restaurants

💚 Are your supplements safe? 

 

護肝飲食10原則

  1. 飲食應以均衡、多樣化為目標,建議每日至少攝取4份蔬菜與1份水果,且最好滿足紅、綠、黃、白、紫等多色選擇,吸收不同營養. 每餐先吃足量蔬菜、再攝取魚類、肉類等蛋白質,最後吃飯,以滿足各類營養需求。
  2. 飲食少油、少糖並戒酒
    • 飲食減油 (特別是精製油❗️)、減糖有助控制體重、改善脂肪肝問題,戒酒亦可避免肝臟過勞,以維護肝臟健康。
  3. 少吃加工食品
    • 醃製品、煙燻肉類, 薯片, 午餐肉或油炸食品都可能在製作過程產生有毒物質,增加肝臟代謝負擔,故建議做好減少食用。
  4. 不吃來路不明的藥品/保健食品
  5. 補充有效的護肝營養品 (選擇藥品等級的或茶):
    • 奶薊 (Milk Thistle)
    • 薑黃 (Turmeric)
    • 蒲公英根 (Dandelion Root)
    • 牛蒡根 (Burdock root)
    • 維他命 D3
    • 白藜蘆醇 (Resveratrol)
    • 薑黃素 (Curcumin)
  6. 每週2杯排毒飲料: 看下面的餵食貓料理:DIY 養生蘋果醋排毒果汁 🍹
  7. 少吃精製穀物 (如:白麵包,白飯)
  8. 每天食用一些富含膽鹼 Choline 的食物 (如:雞蛋,雞肉,牛肉,三文魚,西蘭花,豆類)
  9. 避免生或未煮熟的貝類(如有脂肪肝, 生蠔和生蠔蛤絕對是禁忌)
  10. 每週鍛煉/運動, 注意飲食份量, 控制體重和腰圍 📍

每份蔬果之定義

1份水果🍒 =

  • 半個大型水果(如:香蕉、西柚、楊桃, 芒果)
  • 半碗粒狀水果(如:藍莓, 提子, 車厘子、士多啤梨)
  • 半碗水果塊(如:西瓜、蜜瓜)
  • 2個小型水果(如:布冧、奇異果)
  • 1個中型水果(如:橙、蘋果, 牛油果)
  • 1湯匙無添加糖或鹽的果乾(如:提子乾、西梅乾, 枸杞)
  • 3⁄4杯無添加糖的純果汁(如:鮮橙汁連果肉)

1份蔬菜 🥒 =

  • 1碗未經烹調的葉菜(如:生菜、紫椰菜, 羽衣甘藍, 菠菜)
  • 半碗煮熟的蔬菜、芽菜、瓜類或菇類(如:西蘭花, 椰菜花, 菜心、芥蘭、菠菜、白菜、豆芽、茄子)
  • 1 杯無添加糖或鹽的純蔬菜汁(如:新鮮番茄汁連渣)
  • 2根芹菜莖
  • 5根蘆筍
  • 10 個球芽甘藍
  • 1個大紅燈籠椒

✳️  日常飲食中作為澱粉質主要來源的植物(如馬鈴薯, 甜菜頭, 胡蘿蔔, 玉米, 豆類, 荷蘭豆, 南瓜, 芋頭, 冬瓜),不適合計算在「每日4蔬1果」的蔬菜之中。

❇️  有機蔬果採用生物農藥 (天然農藥); 其他蔬果採用化學合成農藥

 

什麼是精製油? 

  • 菜籽油 (Canola Oil)
  •  植物油 (Vegetable Oil)
  •  黃豆油 (Soybean Oil)
  •  紅花油 (Safflower Oil)
  • 玉米油 (Corn Oil)
  • 人造黃油 (Margarine, Crisco)

📍腰圍大小和健康有什麼關係?

研究發現,體重正常但腰圍大於35寸女性/40寸的男性仍然有更高患脂肪肝, 糖尿病, 和高血壓的風險)

metabolic syndrome
metabolic syndrome
detox tea
扫码免費下载小红书app看我的營養視頻

Immune-Boosting Power Juice

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Ingredients

1 small nub Ginger Root
1 small nub Turmeric
1 tbsp Fresh Mint
2 medium cucumbers
3 orange/yellow bell peppers

💊If you are pregnant or have any medical condition, don’t forget to get your doctor’s approval before trying herbs and supplements as they may interfere with other medicines you are taking.


Preventing Chronic Disease with a freshly made organic juice in the morning. Experience with different in-season produce and keep a blend of vegetables and fruits at a 2 to 1 or 3 to 1 ratio. 
If you can tolerate a pungent taste, incorporating healing roots such as ginger and turmeric may boost your immunity.

Green JuiceIngredients

 According to Ayurvedic Medicine and Traditional Chinese Medicine (TCM), Ginger and Turmeric have been associated with digestive health and having anti-aging properties. Their powerful antioxidants can repair the free radicals our body produces, reduce cellular DNA and membrane damages that cause premature aging and chronic disease.

 The Memorial Sloan-Kettering Cancer Center suggested that FRESH ginger and turmeric (Curcumin) may contain anti-cancer and anti-inflammatory properties, potentially suppressing cancer cells growth and inflammation. Other lab studies suggested that ginger may protect brain cells against Alzheimer’s disease, delay the aging process and strengthen memory. The anti-inflammatory agents in ginger and turmeric may be helpful in improving the symptoms of osteoarthritis and rheumatoid arthritis. Don’t forget to maintain an active lifestyle. Proper exercise can improve joint mobility and reduce inflammation.

 

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