Woke up feeling slightly better (last of the liquid days - way hay!), but still cold (not helped by the misty murky weather). Have been trying to work out why I’m so cold – maybe it’s my metabolism which has slowed down or the fact that I’m basically living off vegetables (albeit in warm soup). Determined to have a better day today, particularly as it is my clinic day. After last week’s clinic and knowing that this was my last liquids day (yippee!), I made sure I kept my workload light with only 2 clients. However, it still meant I had to be ultra-organised with my tubs of soup and smoothies, not to mention the UltraClears, to last me through out the day. Made sure that I had some hearty soup (spinach and bean – one of my favourites) and a veg and nut laden smoothie (spinach, kale, carrot, apple and loads of nuts) to help keep my energy levels up. This definitely seemed to work, as have begun to feel SO much better – back to my old self again, phew. Though have been having the strangest urge to gnaw on anything – pens, fingernails… just as well its back on solids tomorrow – my teeth can’t wait to get stuck into some serious chewing.
Having all this veg and also the arrival of my weekly veg box (full of the most wonderful fresh vegetables), has reminded me that I haven’t really paid enough attention to the green stuff in this blog yet. So here goes…..
Having all this veg and also the arrival of my weekly veg box (full of the most wonderful fresh vegetables), has reminded me that I haven’t really paid enough attention to the green stuff in this blog yet. So here goes…..
The importance of veg
Vegetables are the backbone of this detox programme. Being full of vitamins, minerals, phytonutrients and fibre, they really are the wonder foods of a healthy diet, and are reported to have a protective effect against many chronic illnesses including cancer, bowel disease, heart disease and stroke - this article from Harvard University gives a great summary of the association between vegetables and chronic disease. This is why it is so important to get your 5-a-day.
What makes them so important with regards to this programme is due to the nutrients they contain:
Vegetables are the backbone of this detox programme. Being full of vitamins, minerals, phytonutrients and fibre, they really are the wonder foods of a healthy diet, and are reported to have a protective effect against many chronic illnesses including cancer, bowel disease, heart disease and stroke - this article from Harvard University gives a great summary of the association between vegetables and chronic disease. This is why it is so important to get your 5-a-day.
What makes them so important with regards to this programme is due to the nutrients they contain:
Fibre – vital for optimal gut function. Helps keep you regular and therefore ensures optimal excretion of toxins through the bowels. A sluggish, constipation prone gut increases the risk of hepatic recirculation happening, in which toxins that have been excreted into the gut in bile via the gall duct are allowed to be reabsorbed through the gut lining and back into the body.
Vitamins – such as vitamin A (found in carrots, red peppers and sweet potato), the B vitamins (found in green leafy veg, mushrooms and asparagus), vitamin C (sweet potato, spinach and red peppers), vitamin E (found in avocados, as well as nuts and seeds) and vitamin K (found in green leafy veg). All of which are important anti-oxidants and /or play a vital role in detoxification processes, immune system and energy metabolism.
Minerals – such as calcium (found in green leafy veg), copper (found in mushrooms), magnesium (found in spinach, butternut squash and artichokes), manganese (found in spinach and sweet potato) and potassium (found in sweet potatoes, tomatoes and broccoli). All of which are vital for many enzyme reactions and detoxification processes and energy metabolism.
Phytonutrients – These include flavones and lycopene (found in red vegetables such as tomatoes, red peppers and various fruits), beta-carotenes, flavonoids and curcumin (found in orange vegetables like carrots, sweet potato and butternut squash), lutein and zeaxanthin (found in yellow vegetables like corn, pumpkin and yellow peppers), chorophyll, silymarin and folic acid (found in green leafy vegetables such as broccoli, kale and spinach) and glucosinolates, allyl sulfides and theobromines (found in white vegetables such as onions, garlic and cauliflower). All of which have various anti-inflammatory and anti-oxidant effects, as well as having important for roles in detoxification processes, liver support, energy metabolism and to protect against toxin exposure.
And also, what they leave out:
No refined sugars
No bad fats
No additives, artificial colouring, preservatives or flavours
All of which are detrimental to health and can increase your toxic load.
Vitamins – such as vitamin A (found in carrots, red peppers and sweet potato), the B vitamins (found in green leafy veg, mushrooms and asparagus), vitamin C (sweet potato, spinach and red peppers), vitamin E (found in avocados, as well as nuts and seeds) and vitamin K (found in green leafy veg). All of which are important anti-oxidants and /or play a vital role in detoxification processes, immune system and energy metabolism.
Minerals – such as calcium (found in green leafy veg), copper (found in mushrooms), magnesium (found in spinach, butternut squash and artichokes), manganese (found in spinach and sweet potato) and potassium (found in sweet potatoes, tomatoes and broccoli). All of which are vital for many enzyme reactions and detoxification processes and energy metabolism.
Phytonutrients – These include flavones and lycopene (found in red vegetables such as tomatoes, red peppers and various fruits), beta-carotenes, flavonoids and curcumin (found in orange vegetables like carrots, sweet potato and butternut squash), lutein and zeaxanthin (found in yellow vegetables like corn, pumpkin and yellow peppers), chorophyll, silymarin and folic acid (found in green leafy vegetables such as broccoli, kale and spinach) and glucosinolates, allyl sulfides and theobromines (found in white vegetables such as onions, garlic and cauliflower). All of which have various anti-inflammatory and anti-oxidant effects, as well as having important for roles in detoxification processes, liver support, energy metabolism and to protect against toxin exposure.
And also, what they leave out:
No refined sugars
No bad fats
No additives, artificial colouring, preservatives or flavours
All of which are detrimental to health and can increase your toxic load.
Top tips for making the most of your veg.
So how can you get the most out of your veg:
So how can you get the most out of your veg:
- Make sure you have at least 3 portions of different vegetables at lunch and supper. Your total vegetables serving should fill up ½ the area of your plate, with starchy carbohydrates and quality protein (lean meat, fish, poultry, beans and pulses) taking up a quarter each.
- Ensure you eat a variety of different vegetables by aiming for a rainbow of colours.
- Get into the habit of asking yourself what can I do that will add at least one portion of vegetables to this meal?
Make sure you are getting optimal nutrient levels in your vegetables:
- Choose the freshest veg possible and don’t leave them festering in the bottom of the fridge. Vegetables start losing their nutrients as soon as they are harvested.
- Organic vegetables tend to have higher nutrient levels as well as lower levels of pesticides, not to mention they taste better. However, avoid those that have has been grown abroad and has therefore travelled many airmiles. More on this later….
- Chose locally produced vegetables that are in season – a good way of ensuring all this is to use a local veg box scheme which delivers a variety of fresh, organic and seasonal fruit and vegetables to your door every week, see my local heroes page for information.
- Or better still – try growing your own. Salad vegetables / lettuces and/or herbs are a great starter veg.
- Cook your vegetables by steaming, stir-frying, in soups and smoothies / juices or baking – this will help to reduce the amount of nutrients lost whilst cooking, and do not overcook them - no mushy peas or soggy Brussels sprouts please!
- Or even better eat them raw.
“Make a rainbow every day”
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