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A smooth move

MagazineJanuary 2015 (Vol. 25 Issue 10)A smooth move

If you're planning on a January detox, consider doing a 10-day green smoothie cleanse, which is easier than a fast and just as health-promoting, says J J Smith

If you're planning on a January detox, consider doing a 10-day green smoothie cleanse, which is easier than a fast and just as health-promoting, says J J Smith.

Last year, after years of clean, healthy eating and detoxing, I was bedridden for two months with mercury poisoning from my silver dental fillings. I had high levels of mercury in my brain,
gut, liver and kidneys. My health, energy and motivation were at an all-time low. After a long and slow recovery, I had to get my health and energy back, as well as lose the 20 pounds I had gained while bedridden. I created the 10-Day Green Smoothie Cleanse after learning how raw greens can heal the body. Also, as an advocate of detoxing, I had to rid my body of excess toxins that had accumulated as a result of the mercury poisoning. After my first cleanse, I lost 11 pounds. My energy was high, my skin was radiant, and my digestion and bloating had improved.

The 10-Day Green Smoothie Cleanse is a detox programme that will help you lose weight, increase energy, reduce cravings and improve overall health. It will give your body the quality nutrition
it needs while cleansing your cells and insides, and you will detoxify your body by eliminating certain foods for 10 days and reprogramme your taste buds to desire healthy, nutrient-rich foods.
Green smoothies are surprisingly simple, consisting of raw organic fruit, raw organic leafy greens and water (the recommended fruit:greens ratio is 6:4), yet they provide a ton of nutritional
benefits. Here are some special tips for making the best smoothies. Blender speed matters. Use a highspeed blender (around 1,000 W) like Vitamix, Blendtec or NutriBullet, so you only have to blend for 30 seconds to one minute to get a creamy smoothie. If you have a regular blender, then double the blending time to one to two minutes. Add protein. Extra protein is not
mandatory but, as a nutritionist, I recommend adding one scoop of protein per day to help keep you feeling full longer and your metabolism revved up. As protein can have a slightly pasty
taste, try the smoothie first without it, then add the protein to see if it's palatable. As you'll be avoiding dairy during the cleanse, be sure to use a nondairy, plant-based protein powder like
rice, soy or hemp protein, and not whey (made from cow's milk). My favourite brands are Garden of Life's RAW Protein, SunWarrior's Protein Blend and Rainbow Light's Acai Berry Blast Protein
Energizer. Other great sources of protein are hard-boiled eggs, raw or unsalted nuts and seeds, especially chia seeds or flaxseeds, and unsweetened peanut butter.

Chew your smoothies. When consuming your smoothie, make a chewing motion as much as possible, as that will then start the digestive process. This will also minimize gas and bloating.
Expect your weight to fluctuate. While detoxing, you may gain weight some days and lose on others. This is perfectly normal. Weight fluctuates due to muscle, fat and water. A Tanita scale
will give your weight and percentages of muscle, fat and water-especially helpful for people who work out. Remove the stems from your greens. Many greens come packaged without
stems but, if not, remove the stalks, as they alter the taste quite a bit. Rotate your greens. All greens contain alkaloids, albeit in small, non-harmful amounts, but if you eat the same greens
week after week, you may get a buildup of their alkaloids and suffer serious health issues. To avoid this, buy spinach one week and kale the next, and the next week, romaine lettuce. Or buy two
greens one week, then two different greens the following week. There are plenty of green leafy veggies to choose from.

Use ripe fruit. Ripe fruit is more digestible because of its living enzymes. If you buy less than ripe, let them ripen before use. Use frozen fruit. Feel free to use frozen instead of fresh fruit at
times, as it retains much of the nutritional value of fresh fruit. Add ice. If all your fruit is fresh, use ice instead of water for a cold smoothie. Make it taste good. Recipes can be altered slightly to taste, so feel free to add more ice or water if your smoothie is too thick for your liking, or more fruit or stevia to sweeten if necessary. Stevia is a natural herbal sweetener that won't cause blood sugar spikes. It's important to make tasty smoothies so you'll persist with the cleanse. Drink plenty of water. Ideally, drink 64 oz per day (eight cups) to flush away toxins. You'll urinate frequently when you begin this detox-which is normal and a good thing! Drink herbal and detox teas. Not only do herbal teas help you feel less hungry, but they can also aid detoxification. These include chamomile, peppermint, green tea, dandelion root, ginger, milk thistle, sarsaparilla and ginseng. Diabetics: use low-sugar fruit. The biggest concern for diabetics is the sugar content, so diabetics and people with Candida overgrowth should only use low-sugar fruit like apples, grapefruit, lemons, limes, cherries, strawberries, cranberries, raspberries, goji berries and blueberries. Moderatesugar fruit include peaches, oranges, pears, pomegranates and plums, while high-sugar fruit are apricots, melons, kiwis, mangos, papayas, pineapples, bananas, dates, figs, raisins and grapes.

Monitor your blood sugar throughout the day to keep the numbers stable. And, of course, get your doctor's permission before proceeding with the cleanse. Keep your bowels moving. Your bowels
should move one to three times a day and never less than once daily. It is absolutely Why a food cleanse might be good for you Valter Longo, a professor of gerontology (the study of
ageing) at the University of Southern California, advocates regular fasts of between two and four days to slow the ageing process and flip the body's 'regenerative switch', triggering stem cells to create white blood cells which, in turn, help restore a healthy immune system. But you don't have to just drink water or juice all day long. There's plenty of evidence for the health benefits of just
restricting your calories and avoiding refined carbohydrates and processed foods, while continuing to eat nutrientdense foods such as you get in a smoothie. Studies of a wide range
of animal species show that lifespan is extended by up to 40 per cent just by restricting normal caloric intake;1 in fact, in one study, rhesus monkeys fed a calorie-restricted died lived 50 per cent longer than control monkeys.2 In people, many risk factors for cardiovascular and degenerative diseases can be reversed with a restricted diet. In one small two-year study, participants
eating a low-calorie diet reduced their blood cholesterol by 30 per cent, and their body mass index (BMI) scores by 19 per cent for men and 13 per cent for women, while also significantly lowering their blood pressure.3 In a separate study, positive results like these were seen after only 10 weeks of calorie restriction.4 Restricting calories also appears to protect cells against
the effects of ageing by enhancing the body's natural cell repair processes and avoiding oxidative stress by reducing freeradical formation.5 And at least two reviews-one of studies in people and the other of animal studies-have concluded that calorie restriction appears to help protect against breast cancer in particular.6 Lynne McTaggart Follow the 10 recipes provided for the
cleanse. These recipes, designed for detox and weight loss, are nutritionally balanced with proteins, carbs and healthy fats. Don't substitute other liquids for the water. Coconut water may
make a smoothie tastier, but it's high in sugar. If you're trying to break a sugar addiction, this will slow that process. After 10 days on your green-smoothie journey, you can add other fruits, oils,
veggies and superfoods listed below.

How is blending different from juicing?
Juices and smoothies both have health benefits but, in most cases, blending provides a wider range of benefits than juicing. Smoothies contain whole foods with loads of fibre, fill you up better,
and are less expensive and less timeconsuming to make. With juicing, the pulp is discarded and you lose essential fibre. The main argument of those who prefer juicing is that the absence of fibre provides easy absorption of nutrients straight into the bloodstream with little digestion required, and this allows the digestive system and body to heal. But fibre is critical for slowing the passage of food through the stomach, and it keeps sugars from getting into the bloodstream too quickly, so helping to regulate blood sugar and aiding weight control. Consuming greens in your smoothies helps to balance blood sugar, and the high fibre content of greens helps slow carbohydrate digestion. Smoothies are more filling than juices, leaving us feeling full and satisfied and
less likely to overeat throughout the day. This is excellent news for those who wish to lose weight. It is very easy to replace a meal with a smoothie, and many do this for breakfast every day.
Smoothies are less expensive because it takes less fruit and vegetables to make a smoothie than it does to make the samesized glass of juice. When we drink green smoothies, we are filled up for longer, so this also means we don't need to buy a lot of other food throughout the day. Blending is faster than juicing and easier to clean up afterwards. To make juice, the fruit and vegetables have to be cut up small enough to fit into the juicer and then processed one piece at a time. To make a smoothie, the fruits and veggies go into the blender all at once. This article
has been adapted from The 10-Day Green Smoothie Cleanse by J J Smith (published by Hay House). In addition, a juicer must be taken apart to be cleaned and then put back together again, which requires a lot of time and cleanup. Blenders just require rinsing, with no parts to disassemble. With a smoothie, it's also easy to add superfoods like maca or acai berries to blenders, as they are then mixed together very evenly. The protein myth Green smoothies that are 40 per cent greens are a great source of protein. Greens provide protein in the form of amino acids, the building blocks of protein. These are easier for the body to utilize than complex proteins like those found in meats and other animal products. Greens supply ample amounts of amino acids, which provide all the protein we need.

When eating foods containing proteins, the digestive system has to break down the proteins into individual amino acids before the body can use them. The proteins in animal products are extremely difficult to digest and, after cooking, they're even harder to break down and utilize. This means the body spends so much energy breaking down these proteins into amino acids that some of their nutritional value is no longer available to the body. If you feel you need additional protein because of a heavy workout, just add protein powder when making your green
smoothie. What to include in your green smoothie For the 10-Day Green Smoothie Cleanse, the only acceptable foods to add to your smoothies are green leafy vegetables, fruits and water. Do not ever add starchy vegetables like sweet potatoes, beet root, carrots or any other vegetables that are not leafy greens. Fruit is normally digested quickly, but when it's mixed with starchy vegetables, the stomach lets the fruit sit while it digests the other foods first. The fruit then begins to ferment, which causes gas and bloating. Also, organic produce is superior and important to use during the cleanse. In addition, it's important to use spring or purified water in your green smoothies. Tap water is not recommended. How to do the 10-day cleanse You can choose to do a full cleanse or a modified cleanse. The full cleanse consists of three smoothies, snacks and water/tea for the entire 10 days, and provides the most health and weight-loss benefits, with an
expected weight loss of 10 to 15 pounds. The modified cleanse consists of two green smoothies (one for breakfast and one for lunch), with one healthy meal for dinner, snacks and water/tea. The one healthy meal a day may consist of a salad, saut'eed veggies, fish or chicken (grilled or baked).

The modified cleanse is a good plan with tremendous health benefits from the nutrient-rich smoothies. Weight loss may not be as dramatic, but you can still expect to lose five to 10 pounds in 10
days. The modified cleanse was designed for those unwilling or unable to stick with the full cleanse for 10 days. It's also great for those not looking to lose a lot of weight, but simply to detox. If you're new to detoxing and want to gradually ease into the cleanse, this is a great option. For either cleanse, avoid white sugar, meat, milk, cheese, liquor, beer, coffee, sodas/diet sodas, processed foods, fried foods and refined carbs (white bread, pastas, donuts etc.) for the entire 10 days. Turn the page for the 10 days of recipes for the Green Smoothie Cleanse.

The 10 days of recipes During the 10 days of the Green Smoothie Cleanse, use one of these recipes per day, which will make enough for a full day's worth of smoothies. The unblended
ingredients are about 72 oz but, once blended, they produce about 36-48 oz, depending on the blender size and amount of water. Divide the total amount into thirds and drink each serving three to four hours apart, or sip on the smoothie throughout the day whenever you feel hungry. If you don't feel like drinking the entire day's worth of smoothies, then drink at least two of them
to ensure your body gets the proper nutrition. It's important to drink a green smoothie or snack every three to four hours to keep your metabolism revved up. You may desire less food, but you will still need to give your body fuel (smoothie or snack) every three to four hours. If you have a full-size blender like a Vitamix, Blendtec or something similar, the entire recipe can go into the blender at one time, as these blenders easily hold 72 oz of ingredients. If you have a smaller blender like a NutriBullet or something similar, they hold only about 32 oz, so you will need to divide the recipe in half to avoid spillovers. The Shopping List I recommend buying fruits and veggies for five days at a time, so expect to shop twice during the 10-day cleanse.
Food for the first five days:
o 6 apples
o 1 bunch grapes
o 20 oz frozen peaches
o 20 oz frozen blueberries
o 15 oz frozen strawberries
o 10 oz frozen mixed berries
o 6 oz mango chunks
o 3 bananas
o 1 bunch kale
o 20 oz spinach
o 20 oz spring mix greens
o Stevia sweetener (packets)
o Bag of ground flaxseeds (often
in vitamin section)
o Fruit and veggies of your choice
to munch on (e.g. apples,
carrots, celery)
o Raw or unsalted nuts and seeds
to snack on
o Detox tea (Triple Leaf or Yogi
brands)
o Sea salt (or any non-iodized sea
salt)
o OPTIONAL: Non-dairy/plantbased
protein powder, such as
RAW Protein by Garden of Life
or SunWarrior Protein
Food for the last five days:
o 20 oz frozen mango chunks
o 20 oz frozen peaches
o 20 oz frozen pineapple chunks
o 10 oz frozen mixed berries
o 6 oz frozen blueberries
o 6 oz frozen strawberries
o 2 apples
o 5 bananas
o 1 bunch kale
o 20 oz spinach
o 20 oz spring mix greens
o Fruit and veggies of your choice
to munch (e.g. apples, carrots,
celery)
o Raw or unsalted nuts and seeds
to snack on
3 handfuls spinach
2 cups water
1 apple, cored,
quartered
1 cup frozen mangoes
1 cup frozen
strawberries
1 handful frozen or fresh
seedless grapes
1 stevia packet (add
more if necessary)
2 Tbsp ground flaxseeds
OPTIONAL: 1 scoop of protein powder Blend leafy greens and water until the mixture is a green juice-like consistency. Stop the blender and add the remaining ingredients. Blend until creamy.
3 handfuls spring mix greens
2 cups water
1 banana, peeled
2 apples, cored,
quartered
1 1/2 cups frozen
strawberries
2 stevia packets (if
desired)
2 Tbsp ground flaxseeds
OPTIONAL: 1 scoop of protein powder Blend leafy greens and water until the mixture is a green juice-like consistency. Stop the blender and add the remaining ingredients. Blend until creamy.

References
1 Am J Clin Nutr, 2003; 78: 361-9
2 Science, 2002; 297; 811
3 J Gerontol A Biol Sci Med Sci, 2002; 57:
B211-24
4 Eur J Clin Nutr, 1994; 48: 138-48
5 Biomed Pharmacother, 2003; 57: 203-8
6 Med Sci [Paris], 2005; 21: 175-80; Int J
Cancer, 2003; 106: 766-70
imperative to remove toxins from your
system, so if you haven't had a bowel
movement in over 24 hours, here are two
ways to get your bowels moving.
o A saltwater flush (SWF) involves
drinking non-iodized sea salt in water.
Mix 2 tsp of sea salt in 8 oz of water,
followed immediately by three more
8-oz glasses of water. Do this first thing
in the morning on an empty stomach,
and you'll have several bowel movements
within 30 minutes to an hour.
o MagO7 is an ozonated magnesiumbased
product (available online) that
shifts old faecal matter in the colon.
Take three to four pills at bedtime and
expect a heavy bowel movement in the
morning. Many of my clients use MagO7
for regular colonic cleansing.
Don't starve yourself. Be sure to snack
between smoothies. This is not a
starvation diet. Great snacks are highprotein
ones like unsweetened peanut
butter or hard-boiled eggs. Or snack on
uncooked veggies, fruits, and unsalted or
raw nuts and seeds (just a handful).
Go easy on fruit. Yes, they hide the greens,
but too much fruit can spike your blood
sugar, cause headaches and make you
feel uncomfortably bloated. Pick a new
fruit each day or, if you must, add several
different fruit in tiny amounts.
Prepare to be uncomfortable. For the
first few days, you will feel hungry and
irritable. Snack until your body adjusts
to less food.


Pain, pain, go away

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