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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? 

 

10 simple secrets to portion control and healthy eating

Whether you are eating out or meal prepping at home, this portion control guide is a simple and practical way to create balanced meals and build healthy eating habits. 

For each day:

  1. Choose organic, grass-fed, non-GMO, locally-sourced, minimally-processed ingredients whenever possible
  2. Fruits: 2 cupped hand sized portions a day
  3. Eat your biggest meal of the day after workout 
  4. Break up with sugary beverages
  5. Eat until you are 70-80% full
  6. Start your meal by eating half of the veggies> then protein + more veggies > finishing it with carbs

For each meal, you may need (based on your activity level, goals, etc): 

7. Non-starchy veggies: 50% of your plate  (> 2 fist sized portions) 

8. Protein: 20% of your plate ( 1 palm sized portion meat/ fatty fish or 1 hand sized portion lean fish/tofu/legumes)

    • Limit red meat, processed meats (ex. Bacon, hot dogs, ham) 

9. Carbohydrates: 20% of your plate (1-2 cupped hand sized portions)

    • Choose starchy veggies or whole grains 
    • To shred/lose weight: Choose more starchy veggies over whole grains (1 cupped hand sized portion)
    • To build/gain muscle:  40% Carbs (2 cupped hand sized portions); 40% Protein ; 20% Fats ( 2 thumb sized portions) 

10. Healthy fats: 10% of your plate (1-2 thumb sized portions)

 

Build a Healthy Plate-2020

Is 25g of added sugar a lot? Plus 10 strategies for overcoming cravings

Know Your Limit:

  • The American Heart Association (AHA) recommends that women limit their added sugar intake to 6 teaspoons (25 grams or 100 calories) per day,  men should limit their intake to 9 teaspoons (36 grams or 150 calories) per day, while children and teens aged 2-18 should consume less than 6 teaspoons (25 grams or 100 calories) a day
  • 1 teaspoon = 4 grams of sugar 
  • Consume added sugar sparingly (Follow the 80/20 rule)
  • Avoid/limit foods & beverages that list added sugar as the first 3 ingredients (Ingredients are listed in descending order by weight) 

Sneaky Sugar: 

  • Excessive added sugar intake is linked to weight gain, diabetes, fatty liver disease, hypertension, inflammation- which increase the risk of heart disease and stroke. 
  • Name of added sugars:
    • Agave nectar
    • Barley malt extract
    • Corn sweetener
    • Fruit juice concentrates
    • Honey
    • Molasses
    • Sugar (brown sugar, cane sugar, malt sugar, raw sugar)
    • Syrup (corn syrup, high-fructose corn syrup, maple syrup, tapioca syrup)
    • Molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)
    • and more… 
  • Artificial sweeteners may have addictive properties. As a result, you may crave more sweets and influence your food choices

How much sugar is in your snack?

Added sugar content in 14 popular products:

ProductsPortionGrams of Added Sugar
Hi Chew Fruit Chew Candies2 pieces6
Annie’s Organic Fruit Snacks1 pouch (29g)11
Oreos2 cookies~9
Glutino Gluten-Free Cookies2 cookies14
Quaker Oatmeal Cold Cereal1 cup9
Arnold Organic 100% Whole Grain Bread2 slices8
Chobani Greek Yogurt Peach1 container (5.3 oz)9
StonyField Organic Kids Low Fat Yogurt1 pouch (3.5 oz)4
Nature’s Garden Omega 3 Deluxe Nut Mix1/4 cup (4 tablespoons)9
365 Organic Tomato Ketchup1 tablespoon3
365 Organic Barbecue Sauce1 tablespoon4
Raw Manuka Honey1 tablespoon16
Starbucks Frappuccino, Vanilla9.5 fl. oz (glass bottle)~31
Dunkin Donuts Pumpkin Swirl Hot Cappuccino with skim milk10 fl.oz (small)21

How to stop cravings?

How to stop sugar cravings

4 Bonus Strategies

7. Choose whole or minimally-processed foods 

8. Stay hydrated with 8-15 cups of water a day (depends on your health, environment, activity, if you are breastfeeding, etc)

9. Get 7-9 hours of quality sleep per night

10. Enjoying your cravings every now and then. If you indulge a little, that’s fine. Just know that you will get back on track as soon as possible ❤️

13 ways to reduce your risk of prostate cancer and BPH

✔ Choose 

 

  1. Plant-based nutrition: The majority of your food choices are minimally processed, whole plant foods. Fill >50% of your daily meals with vegetables, 10% fruits, 15% legumes, nuts, seeds, whole grains, 25% lean protein such as organic chicken, grass-fed meat, wild-caught fish, organic tofu/edamame
  2. Flaxseed 
  3. Garlic, onion
  4. Lycopene: cooked tomato, watermelon, papaya, guava, persimmon, red pepper
  5. Omega 3 fatty acids: fish oil, salmon, sardine, mackerel, tofu, edamame, flaxseeds, chia seeds, walnuts 
  6. Catechins: Matcha, green tea, dark chocolate, berries
  7. Zinc-rich foods: Pumpkin seeds, legumes
  8. Vit E (50mg/day): sunflower seeds, almonds, avocado, leafy greens 
  9. Selenium-rich foods: Brazil nuts, eggs, salmon, pumpkin seeds
  10. Cruciferous Vegetables, such as broccoli, kale, brussels sprouts, cauliflower, bitter vegetables
  11. Vitamin D: 1000-5000 IU/daily or ~15 minutes of sun on the arms, legs, face during midday (10am-2pm), 3-4 times a week
  12. Nutritional supplements: Saw Palmetto, Stinging Nettle 
  13. Stay active, exercise and maintain healthy weight. Move more and sit less

✖  Avoid/Limit

  • Ultra-processed foods, such as Jam with added sugar,  processed meats, sugary granola bars, microwave popcorn, frozen dinner/pizza, instant noodles, margarine, fried foods, dried fruits 
  • Smoking or excessive alcohol intake
  • Store-bought pickled foods with nitrates or high sodium content 
  • Barbecue or grilled meats
    • Cooking meat over high temperature (ex. Pan-frying, grilling, barbecuing) may produce carcinogenic chemicals 
  • Processed meats with nitrates, such as sausage, bacon, ham, smoked salmon, pepperoni, roast beef  
    • Processed meats with nitrates and nitrites can form nitrosamines (carcinogenic) in the body 
    • Processed meats, especially red meat contain heme iron, which can enhance the formation of carcinogenic compounds (NOCs) in the body 
  • Refined grains, such as white rice, white bread, sugary cereal, regular pasta
  • Excessive intake (more than 3 servings/day) of dairy and calcium 

Nutrition Tips

  • Replace cookies & crackers with veggie sticks & hummus/plain yogurt 
  • Make a veggie omelette/tofu omelette/lentil soup/homemade smoothie for breakfast to boost vegetable intake in AM
  • Eat your vegetables and fruits with healthy fats such as avocado, extra virgin olive oil, nuts to maximize nutrient absorption
  • If you have BPH, limit red meat, caffeine, alcohol, spicy foods 
    • Excessive intake of red meat is associated with the risk of colorectal cancer, heart disease, diabetes, and other chronic diseases 
  • Drink green tea with citrus (such as freshly squeezed lemon juice) to enhance catechins absorption
  • Replace processed meats and red meat with unprocessed, fresh chicken/turkey and have some meatless days with plant proteins
  • Eat a diet high in antioxidants polyphenols and Vitamin C can help reducing the conversion of nitrates and nitrites to nitrosamines 
    • ex. green tea, cocoa powder, berries, red grapes, star anise, flaxseed 
healthy snacks, energy balls, snacks, protein balls, post-workout snacks, pre-workout snacks

Healthy Snack recipe: Fudge Power Protein Balls + Garden of Life Raw Meal and Fit Protein Powder Review

According to studies, keeping a flow of working 52 minutes at a time and taking frequent healthy work breaks may boost productivity. Try to make this 15-minute no bake healthy protein balls during your next meeting break to also boost your nutrition, refresh the mind & creativity, and reduce stress.

Check out the step-by-step video instructions: Protein Balls VLOG recipe

Garden of Life Raw Organic Meal (Chocolate)

  • Packed with 44 superfoods
  • 20 g of clean protein per scoop from 13 raw sprouted ingredients, along with greens, healthy fat, 7g of Organic Fiber, 1.5 billions probiotics & enzymes (promotes gut health), plus 21 vitamins and minerals.
  • 56% Protein.  RAW protein—since heat and processing can denature proteins.
  • Free of gluten, soy, dairy, tree nuts, filler ingredients, artificial colors, flavors, sweeteners or preservatives. 
  • Less than 1 g of sugar
  • Suitable for those with lactose intolerance or sensitive to whey (ex. bloating/flatulence)
  • Delicious and simple way to sneak in nutrients fast
  • Keep you full for hours to support weight management 
  • Can be combined with other healthy foods to replace small meals/snacks to support a healthy weight 

Garden of Life Raw Organic Fit

  • 28 g of clean protein per scoop from 13 raw sprouted ingredients, along with greens, healthy fat, 8g of Organic Fiber, 3 billions probiotics & enzymes (promotes gut health)
  • 61% Protein.  RAW protein—since heat and processing can denature proteins. Higher protein and fiber to keep you full longer
  • With added Svetol Green Coffee Bean Extract, cinnamon), and Chromium to help maintain blood sugar levels and build lean muscle mass when combined with proper exercise
  • With added organic Ashwagandha to help combat stress, boost energy & metabolism, improve sleep quality, and may help fight cravings
  • With added 5g of naturally occurring branched-chain amino acids (BCAA) to help build lean muscle mass
  • Free of soy, dairy, added sugars, filler ingredients, artificial colors, flavors, sweeteners or preservatives. 
  • Suitable for those with lactose intolerance or sensitive to whey (ex. bloating/flatulence)
  • Delicious 
  • Less than 1 g of sugar

Related: Inc. Productivity 

養生茶, bedtime tea

Healthy late-night snack: Best Bedtime Tea to promote better sleep quality, everyday detox, and skin health

Bedtime Tea
bedtime tea

Bedtime Detox Tea

Isabel
Bedtime Tea for better sleep, everyday detox, skin health, and more
Prep Time 1 minute
Cook Time 18 minutes
Resting Time 5 minutes
Total Time 21 minutes
Course Drinks
Cuisine Chinese
Servings 2 people

Ingredients
  

  • 4 cups Water
  • 6 pieces Jujubes (red dates)
  • 1 handful Goji berres
  • 2 bags Dandy Liver Detox Tea
  • 2 tsp Raw honey
  • 1 tsp Apple Cider Vinegar
  • 1 Egg (optional)
  • 1 drop  Astragalus (or 3 slices of dried Astragalus root) (optional)
  • 3 pieces Dried longans (optional)

Instructions
 

  • Boil water in a medium pot
  • Wash jujubes, goji berries, dried astragalus root (optional), and dried longans (optional)
  • Place jujubes, dried astragalus root (optional), and dried longans (optional) into pot. Bring to a boil and reduce to simmer for 15 minutes
  • (Optional): Carefully drop the egg into the center of the whirlpool and let it poach for 3 minutes
  • Turn off heat. Add teabags and goji berries. Cover pot and let it steep for 5-10 minutes
  • Stir in raw honey and apple cider vinegar. Serve warm

Notes

  • Longan is used to calm the mind, support sleep & digestion in Traditional Chinese Medicine (TCM) 
  • Organic Jujube/Dried dates 
  • Organic Goji berries Since the vitamins in goji berries are water-soluble, you can also chew them directly without soaking into hot water to maximize nutrient absorption. Soaking goji berries into hot water can soften the dried berries.  
  • Local raw honey may alleviate seasonal allergy symptoms.
  • 1 egg = 6 grams of protein = can help balance blood sugar level and promote better sleep 
  • Dandy Liver Detox Tea (dandelion root, milk thistle seed, lemon peel, and more)
  • Astragalus = Immune booster 
Keyword bedtime, bedtime snack, bedtime tea, detox, healthy recipes, healthy snack, sleep better, sleepaid, tea

Manage Hay Fever Symptoms

Hay fever, hay fever symptoms
Natural Remedies for Hay Fever Symptoms

Allergic rhinitis (aka hay fever, seasonal allergies) 

Global warming + More  CO2 = Increased pollen counts 

  • Spring: Trees and flowers
  • Summer: Grass and weeds
  • Fall: Ragweed

Stronger immune system= Prevent allergic reactions

Seasonal allergies may trigger asthma attacks for those with asthma

For those with lung diseases and other respiratory conditions, it’s critical to manage seasonal allergy symptoms to reduce risk of complications. 

According to Asthma and Allergy Foundation of America (AAFA), here are the key symptoms to tell the difference between Coronavirus (COVID-19), Cold , Flu, and Seasonal Allergies

respiratory-illness-symptoms-chart-coronavirus-flu-cold-allergies
Sources: AAFA, WHO, CDC
Symptoms between Coronavirus (COVID-19), Cold, Flu, Seasonal Allergies

RD’s Choice:

Related:

 

6 Benefits of Bone Broth

bone broth
5-Minute Immune Boosting Soup
  1. Fight autoimmune diseases
  • Bone broth contains glycine and proline, as well as collagen, which help to repair leaky gut by sealing the openings in the gut lining 
    • Leaky gut and systemic inflammation may be associated with autoimmune diseases.
      • Related: According to Dr. Marcelo Campos from Harvard Medical School, “an unhealthy gut lining may have large cracks or holes, allowing partially digested food, toxins, and bugs to penetrate the tissues beneath it. This may trigger inflammation and changes in the gut flora (normal bacteria) that could lead to problems within the digestive tract and beyond”. 
    • Common autoimmune diseases include: Hashimoto’s thyroiditis (associated with hypothyroidism), Graves’ disease (associated with hyperthyroidism), rheumatoid arthritis, lupus, Inflammatory bowel disease, multiple sclerosis, type 1 diabetes, alopecia areata (patchy hair loss), and psoriasis. 

2.  Reduce inflammation and joint pain

  • Bone broth contains glycine and proline, which have anti-inflammatory properties.
  • Bone broth is rich in glucosamine and chondroitin:
    • reduce inflammation, arthritis, joint pain, lower back pain 

3.  Boost liver detoxification 

  • Bone broth contains Glycine, one of the amino acids to make Glutathione (GSH).
  • Glutathione (GSH) helps with detoxification, rid the body of heavy metals such as mercury and lead, cleanse your liver and rejuvenate liver cells. 
  • GSH is a powerful antioxidant  
    • Antioxidants:  helps protect your cells against oxidative damage caused by free radicals
    • Free radicals: linked to aging and diseases 
    • Oxidation is a normal process, happens when we make energy
    • Oxidative stress happens when there’s an imbalance between free radical and antioxidant activity.
      • Oxidative damage increases when we become injured or have an infection (such as flu, gingivitis) 
      • Oxidative damage = Increase inflammation (may caused by leaky gut and food allergies)

4. Nutrient-packed superfood 

  • Bone broth provides nutrient-dense, easy to digest trace minerals, such as calcium, magnesium, phosphorus, and silicon. 

5. Tighten skin (skin laxity)

  • Bone broth contains easy to digest collagen
  • Tighten skin by decreasing cellulite 
  • Collagen may help to prevent aging and reduce wrinkles

6. Improve sleep quality, mood, restore focus & clarity 

  • Bone broth contains glycine: Reduce insomnia and improve mood  
  • Related: Dr. Michael Breus discusses the sleep benefits

You can make bone broth at home with grass-fed bones or organic free-range chicken bones. It takes ~8-24 hours to cook beef bone broth and up to 48 hours for chicken bone broth on the stove or about 2 hours in an Instant Pot for the minerals and nutrients to be drawn out of the bones and into the bone broth. If you don’t want to spend that time or effort, you can also purchase store-bought bone broth or protein powder made with bone broth.

Check out this video for my 5-Minute Immune Boosting Soup 

Related: Check out my VLOG recipe for my Purple Beauty Smoothie– Superfoods for Glowing Skin 

👩🏻‍⚕️ RD’s Choice 

11 Food combos to supercharge your nutrient absorption

Food pairings, food combos, nutrient absorption, food synergy

What is Food synergy?

Just like wine & cheese pairings, you and your BFF, Jay-Z & Beyonce, Neil Patrick Harris & David Burtka, travel & fitness, certain foods are better eaten together than apart. These food combos achieve a synergistic effect to boost our nutrient absorption. Try this at your next meal and achieve better wellness.

More Food Combos:

Enhance omega-3 fatty acids (Support heart health):

  • Dark Chocolate + Seaweed
  • Chestnut + Sardines
  • Black Elderberry + Spirulina 
  • Flaxseed meal + Chia Seeds 

Enhance probiotic absorption (Support gut health, immune system, mental health, and beyond) :

  • Garlic, Scallion + Miso Soup
  • Asparagus + Tempeh 
  • Onion + Natto 
  • Dandelion root + Apple Cider Vinegar 

Enhance sulforaphanes absorption (Cancer Fighting antioxidants):

  • Mushrooms + Bok Choy
  • Brazil Nuts + Kale 
  • Eggs + Watercress

Enhance lycopene absorption:

  • Olive oil + Red bell pepper 

Enhance catechins absorption:

  • Orange + Dark Chocolate
  • Rice Milk + Blackberries

Enhance calcium  absorption 

  • Tuna + Cheese 
  • Watermelon + Kefir 
  • Grapefruit + Greek Yogurt 
  • Fortified Almond Milk 

Enhance fat soluble vitamins (A,D,E,K)

  • Coconut Oil + Sweet Potato
  • Avocado + Spinach
  • Hummus + Brussels Sprouts 

Enhance iron absorption:

  • Orange + Spirulina 
  • Bell pepper + Grass-fed Beef
  • Strawberries + Dark Chocolate 

👩🏻‍⚕️ RD’s Choice (Click Images to purchase): 

 

RELATED: 6 Winter Superfoods to Eat Post-Workout

The difference of OTC/Store Grade Supplements VS. Pharmaceutical Grade Supplements

 

Not all beef are created equal

Many clients ask, “Should I eat steak or not?”, when the better question is, “Which beef is healthier?”. The truth is not all beef is created equal.

comparison of grass-fed beef vs. grain-fed beef
The Difference of Organic Grass-Fed Beef and Grain-Fed Beef

♥️ Nutrition Tips:

💪🏻 Conjugated linoleic acid (CLA) – A type of polyunsaturated fatty acid: 

  • Function: Potential protective role against cardiovascular disease, cancer, and diabetes
  • Best sources: Organic Grass-fed Beef, Organic Grass-fed Butter, Raw Cheese (sheep or goat)
  • Related: Learn more about CLA From Sloan Kettering 

💪🏻Beta-carotene- Precursor of vitamin A:

  • Function: Support vision health, respiratory function, and skin health 
  • Best sources: Carrot, Pumpkin, Dark Leafy Greens (spinach, kale)

💪🏻Vitamin E- Antioxidant (Protect our cells from oxidation):

  • Function: Promote glowing and youthful skin, May reduce PMS symptoms such as anxiety, food cravings, and depression 
  • Best sources: Nuts & Seeds, Mango, Avocado 

💪🏻Glutathione- Antioxidant 

📋Grass-Fed ≠ Organic :

  • Choose 100% Organic Grass-Fed when possible 100% organic beef

‼️ Superbugs- bacteria that have become resistant to many antibiotics:

RELATED: NOT ALL FISH ARE CREATED EQUAL