Detoxing your liver (the main detoxifying organ in the body) is not as hard as it seems, you hear the stories of detoxing and it conjures up visions of drinking boiled water and eating lettuce leaves and NOTHING else….
 
…..this couldn’t be further from the truth!!!
 
But to ensure the success of this short-term plan and to get the liver working at its optimum level we are going to have to include certain foods and drinks and eliminate others. There is no way around this and I understand that not ALL of the suggestions are going to appeal to everyone but if I could suggest you “try” then that would be great!!!
 
They say that you must do something for 28 days to change neural pathways (little roads in your brain that allow you to think differently) from an old habit to a new one, so by doing this for 7 days will be tough, however, to get the full benefit from any health benefits you may gain plus consistent weight loss for the long term do your very best not to go back to old habits for as long as you can. If you manage just a few days then look at completing it again in another few weeks but this time try to beat your last attempt, this will give you more confidence the second time around if you just manage another 24 hours until you complete the full 7 days.
 
How this is going to work…
 
I have studied almost every kind of detox and diet and the main psychological response to most of them are that they are restrictive, and to a certain extent they are, and all depending on how your diet and lifestyle was before you embark on a program like this will determine what sort of experience you will have, so say for example if you drink 20 cups of coffee a day then you will have a MAJOR reaction to the withdrawal of caffeine…
 
That make sense??
 
The same goes for removing processed foods, fizzy drinks or anything that you may feel is holding you back from reaching your full potential of reaching your goals. This can be extremely hard to get your head around and in fact I've sold a best selling book on Amazon explaining how the mind works and the steps you can take to overcome the way you think.

So if you are committed to your long term health then you may be VERY wise to eliminate some of the food and drink suggestions or to at least scale down on their usage before you embark on this program as to control the negative withdrawal symptoms you may experience.
 
..and trust me, you will experience them!
 
My suggestions include if you drink a few cups of coffee or tea a day then reduce them each day for a week before attempting this program, you may also wish to cut down on any processed foods you may be eating and do it slower over the week instead of jumping in head first and going cold turkey!! The only reasoning behind this is that you will go through some detoxifying symptoms like headaches, feeling nauseas and maybe having no energy which can put some people off doing it again, so therefore going through a pre-detox will help you deal and understand with the on going process of ridding your body of toxins. Knowing your own body is vital for long-term health and understanding what it needs to work at its best is vital.
 
So what do I mean by processed?....
 
By processed I mean ANYTHING that comes out of a packet, i.e. something already made up, has colouring added or if you feel that its just not right then you probably are right!! They say if you have a “gut” feeling then you should go with it, the same goes for this, but getting yourself educated on the foods you eat is a great starting point and should be a lifelong mission, the old saying of “you are what you eat” is perfectly true.
Ok, so lets look at the bad bits!!!
 
..youregoingtofeellikeshit.com…
 
There are several things that can happen if you do jump straight in, and it can, and more than likely will make you feel worse:
 
Firstly, your withdrawal symptoms could be so bad that you will feel physically ill, as in wanting to vomit!!!!... this is not a great way to start something that is supposed to have a healing effect on your body and mind, but first let me explain the process. You are going to reintroduce the toxins back into the system through the process of cleansing the liver (the main detoxifying organ) and enabling it to remove harmful chemicals, toxins and metals efficiently, so to suggest it will have quite a lot of work to do is quite an understatement, so ensuring you are eating “clean” and drinking lots of water to flush those toxins from the system will have a positive effect on the next 7 days. If you decide not to eat clean then you run the risk of overloading the liver which will result in you feeling “not that great” and probably stopping and not wanting to continue.
 
…not the best of starts to be fair!
 
Secondly, you start to feel really well and full of energy after only a couple of days then ruin it all by returning to the bad foods and get a dip very quickly, this is not advised and you are best to introduce some of the foods you like back in slowly over a few days AFTER you have managed 7 days or more depending on how you feel. Red meat for example will be difficult to digest if you have not eaten it in a week so just have a small portion and monitor how you feel. I always personally promote organic meat which has been grass fed because of the high levels of Omega 3s and CLA (Conjugated Linoleic Acid) but I know it’s difficult to sustain due to its high cost so choose your meat wisely and buy from local farmers where at least you can find out how the cattle is treated and reared and what it is fed on and the conditions they are kept in.
 
Fresh fish is also a very difficult subject as we are now told about high levels of mercury in large fish such as tuna so we are advised to buy the smaller and more oilier fish like mackerel, sardines and herring which contain the high levels of Omega 3s but again this is a minefield and most people’s budgets do not stretch to ocean caught fresh fish instead of farmed fish which is very badly labelled so caution is advised here and we recommend only eating tuna once a week at a push by the way.
 
Fruit and vegetables are in abundance now in supermarkets and the range of organic produce is growing but prudence and awareness are to be observed when choosing fruit and veg, for example, we recommend fruits low in sugar but high in fibre like berries but they can also be the biggest culprit for insecticides and pesticides because of their delicate flesh and problems when cleaning them.
 
There are products on the market that you can soak the fruit and veg in but it seems we live in a fast paced society and we need and want convenience over sustainability. It is what it is, and unless you are going to completely change your lifestyle then you have to make the best options for you. I'm certainly NOT telling you how to live your life, that’s down to you, and obviously your budget for these things has to be incorporated into the big picture.
 
This is where we need to demonstrate some common sense….
 
There has to be a balance, and when you make lifestyle changes you must take into account that you don’t want to stress over every little detail, in an ideal world we would all eat organic fruit and veg and our meat and fish sources would be of the highest quality but price and availability dictate our choices unfortunately!! My best advice is to search for local farmers markets in your area and build up relationships with the growers or produce merchants if you can. PLEASE don't stress yourself out or stop reading further because I’m suggesting you make friends with farmer Ted or that you have to travel for miles and pay huge amounts of money for organic produce…you don't! All you have to do is maybe put a little bit more thought into what you are eating and if by any chance the choices could be better then take that opportunity and try it out. Like I said, it’s a choice thing.

 ,Whilst on the detox I am going to suggest you drink up to three litres of water a day, water not only rehydrates you but also helps you flush toxins from your system through pee and sweat (not the nicest of subjects I agree, but we all do it) the more you sweat the more you should drink, but be careful as not to over do it. Cases of over consuming water and having detrimental effects are few and very far between but it is still best to listen to your body and work out the best for it. DON'T consume a lot of water in one go, instead, regulate your amounts at different times throughout the day tapering off in the evening, say 6-7pm. You don't want to be up in the middle of night taking a pee and disturbing your sleep for the sake of getting more water in when you didn’t have time in the day to do so. Just try a little harder the following day. Each day is a learning curve, learn to bend a little with your choices and don't be too hard on yourself.
 
I think at this stage its time to introduce myself and my background:
 
….”who is the person behind this program and how is he qualified to be giving out this information”??
 
My name is Carl Norman and I am the founder of the Lifestyle Program and the #bebetter program. I have written books and many programs on the subject of weight loss, nutrition and and mindset for almost 10 years now and am very proud of the fact that I have helped hundreds of people in that time to lose considerable amounts of weight, but more importantly keep it off and maintain a healthy manageable weight, long term, along with that Ive educated those same clients so they can see the signs of things creeping back to the way they where before. Id rather you think Lifestyle than quickfix! 
 
To give you a brief synopsis: My background has always been in coaching, predominantly martial arts, I left school with no formal qualifications unless you count a “C”  in my GCSE in English Literature something to be proud of (I secretly am…)…I then went on to catering college to study to be a chef doing one year in Liverpool then going to London to do my second year and working in one of the finest restaurants in Islington. I returned to Liverpool deciding the catering world was not for me and starting teaching Ju Jitsu full time, which was my true passion. I have been involved in other businesses along the way including running my own market stalls and shops with my wife Kerri, we also owned several taxis and had a number of properties we rented out to students which all sounds very glamorous but in fact it was incredibly hard work. I sold up and moved to Spain to hopefully take life a little easier when I was 38 but couldn’t sit still and opened my own martial arts academy in Marbella. I stayed there for 8 years and returned to the UK so my son who was 13 at the time could take his football a little bit more serious and play on a regular basis. It was at that time that I was introduced to the weight loss world and from the first moment I started coaching clients on how to get the best body, I was hooked! I came back to the UK in 2011 and carried on my learning by completing my NLP Master Practitioner Examinations, I also did several Life Coaching Courses and I now write books and deliver seminars on how to live a successful life and how you can change your mindset to achieve ANYTHING you want.
 
My goals in life are to educate people on what they actually have, I'm not talking about material things like cars and houses, I'm more interested is showing them the possibilities that they have in life if only they dare move from their comfort zone.
 
I'm certainly not saying that having a nice car, home or jewellery is a bad thing, I just question the fact of how we get them and what sacrifices we are prepared to make in order to put these things first before our happiness.
 

How will this work then??....
 
I would like you to consume an 8oz glass of warm water on waking; Id like you to squeeze a fresh lemon into the water. Depending on the size of the lemon you may wish to use only half and save the other half till later. Please drink another glass of pure water (no lemon this time) before you eat a meal, typically 30 minutes before and one after, again about 30 minutes later to help with digestion, you may feel full and bloated, this is normal and the feeling will pass when your body is accustomed to the change. 
 
I have suggested teas to drink throughout the day for several reasons, rosehip tea for its Vitamin C content but also for its high antioxidant content and Lemon and Ginger tea, lemon has great healing properties and purifies the blood, boosting the immune system and giving an easy and natural cleanse, ginger has been used for centuries but has a knack of balancing water in the body so helping to flush unwanted water and then balancing the effect water has on the body. I’ve recommended chamomile tea in the evening as it promotes a calming effect and eases you into sleep mode by promoting the production of melatonin.  
 
I've also included into the detox certain foods, foods that promote diuretic properties helping flush unwanted water, along with this water toxins are also released which is why the need to drink plenty of good quality mineral water and NOT tap water which has been found to have quantities of fluoride and heavy metal toxins which we are trying to eliminate from the body in the first instance.
 
There is plenty of advice on what sort of exercise you should do when performing a detox and I have been putting clients on programs very similar to this for a few years now and doing High Intensity Interval Training protocols with no detrimental effects apart from the immune system taking a bit of a beating if the client hasn’t not adhered to the suggestions of the supplement protocol or not eating enough foods high in Vitamin C which helps boost the immune system.
This type of training actually reintroduces the toxins stored in the body BACK into the system therefore creating quite a toxic environment, hence the need to flush the toxins out very quickly. Some people will say do gentle exercise like walking or swimming and to treat yourself to massages and saunas or steam therapy, these are all great as add-ons if you can manage the time to do them, plus, your level of fitness will depend on what exercise you can do, age and stamina will come into play as well so constantly monitor your levels of energy from day one.
It's also good to keep a diary and each day before you go to bed just write a few words on how you think you have done that day, when you look back you may also see areas that could be improved, maybe the next time you do it it will be with better success.
 
Just something to take into consideration as you read further. This is a stand alone 7-Day Detox Program that will give you great results.
 
Day 1: You may feel hungry after your meals, this is normal as you have more than likely reduced portion size as well as allowed different food choices into your diet, ideally you should allow 3-4 hours in between meals so if you feel hungry an hour or so after a meal then the meal was not substantial enough, i.e. not enough of it which means that you need to make sure the portion size of your next meal is greater, judge how you feel an hour or so after that, don’t forget to consume your water 30 minutes before the meal as sometimes we mistake hunger for dehydration, so top up half an hour before eating, remember: only drink good quality mineral water, preferably in a glass bottle but if not then in a good quality plastic one and never leave it in direct sunlight and always keep your water in a cool place if possible. The reasoning behind this is that the chemicals from the plastic in the bottle can leak into the water contaminating it with toxins, some bottles are BPA FREE which means they don't contain this certain chemical which is responsible for leakage.
 
Day 2: Depending on what your levels are toxicity are like then you may experience headaches at some point today or tomorrow as the toxins are released back into the bloodstream, this is normal so don’t panic, in extreme cases they can be quite bad and the need for more fluid intake is paramount, normally taking yourself on a walk to clear your head helps but if the symptoms persist then you may have to ease back on the suggestions of the detox and try it again when you have eliminated more of the toxic food and drink and weaned yourself off them over a greater period of time. The symptoms should be less severe next time around if you follow the guidelines from earlier in the notes on pre-detoxing. Avoid taking any medication for headaches if possible as this will only cause the liver to work even harder still.
 
Day 3: Depending on the levels of toxins (see day 2) you may either be experiencing low moods with headaches or high moods with an abundance of energy…every single person is different so don’t judge everything by what you read here, instead, read the signs yourself and get educated by your own body and your own emotions. On the subject of emotions, they play a very important part in this process, to give you an example: I had a lady who had beaten cancer and had been in remission for a couple of years but needed to lose about 9 stone, after just a few days she was ready to pack it all in after feeling quite ill but also very emotional, it was only the fact that she had been through so much in the last few years that she had gotten great strength from within and carried on. We talked later in the week and she said that she had had a realisation of what she had done to her own body and put some of the blame of her getting cancer due to her lifestyle choices. For the remainder of the 4-week program she was up and down like a yo-yo but eventually balanced out in month 2, so what may work for others may not work in the exact same way for you. We are biochemically different on the inside as we are on the outside with our hair colouring, skin tone, looks and features!...so NEVER assume you will get the same results as someone else who is maybe doing this with you or a similar type of program.
 
Day 4: You are on a roll now, NO…. seriously!!!... you are, most of the bloating should have gone and maybe you are still feeling full from the water intake but the feeling of being bloated all the time has disappeared or at least subsided. Your food intake has regulated and you no longer feel hungry, this is because you are giving your body nutrients and not concentrating on calories. I have many clients who come onto this program and similar ones and complain before they have even tried it, saying they will never have enough food to eat with what I have suggested and then very quickly eat humble pie (not very tasty) saying they are struggling getting all the food in!! So keep an open mind and stay positive with the suggestions.
 
Day 5: The end is getting nearer and you may have mixed feelings about actually stopping this as you may be feeling that good, you have a spring in your step and things like skin quality may have changed and you may look more relaxed, you may have dropped a few pounds in weight and it will show in your face, others may notice and compliment you on your sudden change…these are all normal responses, ok, it all depends on how much weight you are carrying for it to be noticeable straight away but the weight tends to come off of the face initially which is quite noticeable in itself, accept the compliments, smile and say thank you very much!! 
 
Day 6: If you have stuck to the plan then quite a few things will have changed, your sleep should have become more deeper and you will be waking up refreshed instead of feeling groggy, you may even wake up before the alarm goes off, you will be more alert in the daytime and that 3pm lull may have disappeared and instead you can work through the tired eyes of the week before, the energy levels will certainly have increased and you will be enjoying your new zest for life and have a more positive outlook on the foods you have eaten but more importantly gauge how you feel right now. This part is important as we need to assess instead of guessing what’s going on, so keeping the journal or diary will be good to look back on.
 
Day 7: Just one more day to go before you start introducing normal food, I say normal as we are all consuming more and more convenience foods and the way we have been following the last weeks protocol and suggestions may have seemed a little different and put a small amount of pressure on us to cook and prepare meals differently…you may have been cooking for yourself and then having to cook different meals for other family members so going back to some sort of normality may feel good initially but be aware of falling back into bad habits and feeling the pressure and bloating of before. It’s VERY easy to do. Don’t overdo it by the way, definitely do not order yourself a LARGE pizza with all the trimmings and swill it down with a bottle of your favourite vino!! You will be quite ill so you have been warned!!  My honest opinion would be to stick to what you have done over the last week but introduce one thing at a time, say bread for a couple of days and see how it makes you feel. Try meat and see if the feeling of heaviness is present after eating or if you have any bloating. Alcohol is the biggest test as you may experience the effects of it hitting the brain much sooner than before so don’t go overboard initially and remember you can always do a mini detox instead of a 7-day one and if you prefer to adopt some of the food choices or even learn new ones then don’t be scared to experiment with new dishes and do some research yourself on the foods that help you detox, or better still purchase my Ultimate Fat Busting Recipe Book
 
Day 8: Functions like sleeping or stress levels or even going to the toilet have all improved so don’t be quick to undo all the good you have done. Going to the toilet seems to be a really big issue with many women with some of them saying they only go a few times a week, this is not right and needs to be addressed as the body will be very toxic, you should ideally be going at least once a day if not twice, so up the amount of fibre you are having and maybe supplement with Magnesium or ensure you are getting it from your diet in the way of leafy green veg, nuts and seeds! I have tried to include in the meals that I have suggested that you keep to the plan but your tastes may vary so I have included this list so you can mix and match the good foods and leave out the bad. 
 
Eat lots of these:

• liver-healthy veggies, including broccoli, cabbage, bok choy and artichokes
• organic chicken, turkey and wild fish
• onions and garlic
• brown basmati rice (after any type of training)
• quinoa (after any type of training)
• sweet potato (after any type of training)

Avoid these for 7 days:

• salt
• starches including white potatoes
• refined sugar
• processed foods
• artificial colours and sweeteners
• alcohol
• red meat
• coffee and tea
• wheat
• dairy
• soy

 
At the end of the week, reintroduce foods that are more likely to cause sensitivities one at a time for a few days and take note of how your body reacts. If you’re feeling worse after adding them — especially with sneezing and congestion, tummy troubles or skin irritation — it may be a sign of intolerance to the food itself. If in doubt cut it out!!!
 
Should you have any questions then please let me know. The VERY best of luck and let me know how you go with plan.
 
Carl

I'm going to give you a few alternatives for this 7-Day Detox Program with regards to breakfast, dinner and main evening meals. The best bet is to alternate each day, DON'T have the same thing if you can help it everyday as the body will soon realize that there is some sort of routine going on, the main thing is that it doesn’t go into starvation mode. Carrying on with this program for 7 days will see a massive difference in the fat you are currently holding. The last thing you want to do is to go back to feeling bloated and tired straight away so please be aware of introducing old foods very slowly.
 
So here goes with the suggestions first for BREAKFAST:

Boiled Egg
 
For 1
2 large organic free-range eggs
Water to cover
Pinch of Himalayan pink salt
 
Method
Place the eggs in a saucepan and cover with water. Season with a pinch of himalayan pink salt. Place the pan on the heat and bring to the boil. Cook for 2 – 5 minutes depending on how well done you wish the eggs to be. For more hard-boiled eggs simmer for 5-7 minutes. Remove from the heat and serve.

Plain Omelette
 
For 1
2 large organic free-range eggs
1 tbsp. coconut milk
Pinch of Himalayan pink salt
Black pepper
1 tsp. coconut oil
 
Method
 
Beat the eggs in a medium bowl, add the milk and season. Heat the coconut oil in a medium frying pan. Add the egg mixture and allow to cook on a high heat for about a minute. Gently lift the edges of the omelette with a spatula. When the egg begins to set fold the sides of the omelette to the centre and serve. If you don't have coconut milk that's fine, don't panic, just leave it out, but do your best to use the coconut oil for cooking
 
Scrambled Eggs
 
For 1
2 large organic free-range eggs
Pinch of Himalayan pink salt
Pinch of black pepper
1 tsp. coconut oil
1 tsp. water
 
Method
In a small bowl, whisk together the eggs and water using a fork. Melt the coconut oil in a frying pan over low heat. Pour in the eggs, and stir constantly as they cook for 3-5 minutes. Season with Himalayan pink salt and pepper and serve.

Poached Eggs
 
For 1
2 large organic free-range eggs
1 tbsp. vinegar
Pinch of Himalayan pink salt
Pinch of black pepper
 
Method
 
Bring a saucepan of water to the boil and add a tablespoon of vinegar. Crack one egg into a small cup, then place the cup near the surface of the hot water and gently drop the egg into the water so it holds its shape. Do the same for the second one straightaway away from the first egg. Lower the heat and cook for 4-5 minutes until the egg whites are cooked through or depending how you like your eggs. Remove from the pan. Season with salt and black pepper. Serve.
 
FRUITS and NUTS!!
 
Watermelon with Cinnamon and Flaxseeds
 
For 1
Quartered slice of Watermelon                                                           
1tsp Cinnamon
1tsp Flax Seeds (go for the milled organic ones from Linwood’s, usually £5.99 from any good health store or now from Aldi for around £2.99)

You can also add Chia Seeds for extra protein and fibre
 
Method
 
Simply cut the watermelon into quarters and sprinkle on the cinnamon (up to a teaspoon) and the flaxseeds (up to a tablespoon)
 
Grapefruit with Cinnamon and Flaxseeds
 
For 1
Half a Grapefruit                                                                                            
1tsp Cinnamon
1tsp Flaxseeds

You can also add Chia Seeds for extra protein and fibre
 
Method
 
Cut the grapefruit in half and sprinkle with the cinnamon and flaxseeds as with the watermelon.
 
Berry Smoothie
 
1 tsp of coconut oil
A handful of frozen berries: (All major supermarkets do a frozen range of different mixed berries)
1 cup of coconut milk ( I use the make Koko from ASDA, usually £1.38 a litre in the long life milk section, not the cooking milk in the sauce section but you can use unsweetened almond milk from Aldi at £00.89 a litre)
1 tsp of cinnamon powder
1 tsp of Flaxseeds
 
Method
 
Blend all the ingredients together in a Nutri-bullet or any electric mixer and serve when the consistency is smooth. Drink as is or pour over ice for a refreshing drink.
 
Suggestions for LUNCH
 
CHICKEN and TURKEY!!!
 
Chilli Chicken Breast
 
For 1
1 organic fresh chicken breast
1 red chilli deseeded and chopped
2 tbsp. coconut oil
4 cherry tomatoes
½ cucumber cubed
30 grams of rocket and watercress leaves
Ground black pepper
 
Method
 
Place the chicken breast in an oven proof dish and dot with coconut oil. Cover with pierced aluminium foil or if you have a proper cookware dish then use that and cook in the oven at 180c/gas mark 4 for 40 minutes, then set aside to cool. Slice the chicken breast and mix with cucumber, tomato and chilli in a mixing bowl. Lie the chicken on a bed of rocket and watercress leaves, season to taste and serve. Double the ingredients if you want it to serve two people or just to save a portion for the following day. You can add seasoning to the chicken if you wish but please note that you may be taking in added salt which will retain water in the body and raise your blood pressure
 
Good old Turkey Burgers
 
Makes 4-6 burgers
400 grams of turkey mince
1 teaspoon of coconut oil
1 small onion (finely diced)
1 clove of garlic
1 tablespoon of fresh parsley
1 tablespoon of fresh basil
1 pinch of Himalayan salt and black pepper
 
Method
 
Preheat the oven to 180c/ gas mark 4. Line a baking tray with greaseproof paper. Place the coconut oil in a pan and cook the onion over a low heat for 2-3 minutes until softened and clear. Turn off the heat and stir in the garlic. Put the onion and garlic onto a plate and set aside. Place the turkey mince into a large mixing bowl and add the chopped herbs, salt and pepper. Once the onion mixture has cooled add it to the turkey and give everything a good mix to combine with your hands. Once thoroughly combined divide the mixture into 6 equal balls or four larger ones and place them onto a baking tray. Press each of the burgers down with your hands until they are about 1-2 cm thick, any thicker and they will crumble when cooked. Place the burgers into the oven and cook for 25 minutes or until browned on top and completely cooked through.

FISH and PRAWNS!!!!
 
Avocado and Smoked Trout
 
For 2
1 large avocado, peeled, stone removed and thinly sliced
Juice of a freshly squeezed lemon
200g smoked trout sliced
2 spring onions finely chopped
2 tbsp fresh dill
1 tbsp natural yoghurt
Black pepper
Pinch of cayenne pepper
 
Method
 
Arrange the slices of avocado on 2 plates and squeeze over the lemon juice. Mix together the smoked trout, spring onions, dill and natural yogurt in a medium bowl and season to taste. Spoon the trout mixture over the avocado, season and garnish with cayenne pepper. Serve.
 
Salmon with fresh lemon dressing 
 
For 2
2 salmon steaks
Black pepper
1 tsp dill
3 tbsp melted coconut oil
Fresh lemon dressing (juice of a lemon and 2 tablespoons of Olive oil)
 
Method
 
Brush the salmon with coconut oil and season with black pepper. Grill under a medium heat for 4-5 minutes per side or until cooked. Pour over the fresh lemon dressing and dill. Serve.
 
Baked Trout with Pine Nut and Almond  Sauce
 
For 2
2 medium trout
2 tbsp coconut oil
50g ground pine nuts
50g ground almonds
1 tbsp freshly squeezed lemon juice
Pinch of Himalayan pink salt
Black pepper
 
Method
 
Melt 1 tsp. of the coconut oil in a small saucepan, stir in the ground pine nuts, almonds and lemon juice and season. Place the trout in an oven proof dish and spoon the remaining coconut oil on top of the trout. Cover with foil and place the oven at 180c/gas mark 4 for 20 minutes. Serve.
 
Prawns with Coconut Milk
 
For 2
8 cooked prawns
2 tbsp coconut oil
1 medium red onion sliced finely
1 garlic clove chopped
1 medium red and yellow pepper finely chopped
1 tbsp fresh basil
100ml coconut milk (the cooking variety in a tin from the sauce section in the supermarket)
Pinch of Himalayan pink salt
Black pepper
 
Method
 
Heat the oil in a wok and sauté the onion and garlic for a couple of minutes. Add the prawns, peppers and basil and stir-fry for a further 2-3 minutes. Stir in the coconut milk and season. Simmer for 5 minutes and serve.
 
Suggestions for Tea
 
Prawn and Cucumber Stir Fry
 
For 4
1 large cucumber
2 tbsp. of coconut oil
2 cloves of garlic finely chopped
1tsp freshly grated root ginger
2 spring onions finely chopped
400g fresh prawns
2tbsp tamari sauce
1tbsp fresh red chilli finely chopped
Pinch of fresh chopped parsley to garnish
 
Method
 
Peel the cucumber and half it lengthways taking out the seeds. Cut the cucumber into slices and sprinkle with Himalayan pink salt. Heat 1 tbsp. of coconut oil in a large frying pan until hot. Add the cucumber and stir-fry until it begins to brown. Remove from pan and set to one side. Add the remaining coconut oil to the pan adding the garlic, ginger, chilli and spring onions. Stir-fry for 1 minute before adding the fish and tamari sauce. Cook for a further 2-6 minutes depending on the size of the prawns if they are raw, if they have been cooked then they only need warming through which should only take a minute or two at the most before adding the cucumber back to the pan. Heat for 30 seconds and serve with a garnish of chopped parsley.

Fish Kebabs
 
For 2
300g of white fish cut into chunks
4 cherry tomatoes
1 courgette halved and deseeded
1 large red onion peeled and quartered
1 yellow pepper deseeded and cut into squares
4 large skewers
 
Sauce
4 large tomatoes
1 red pepper halved and deseeded
2tbsp extra virgin olive oil
1tsp paprika
2tsps chopped fresh basil
 
Method
 
Preheat oven to 200c/gas mark 6. To make the sauce place the oil into a warm baking tray, add the peppers and tomatoes and coat thoroughly and roast for 10 minutes. Allow to cool and transfer to a food processor. Add the paprika, basil and blend until smooth. Transfer to a serving bowl. Thread the fish pieces alternately with the vegetables onto 4 large skewers. Cook in the oven for 10 mins. Serve with the sauce drizzled on top.
 
Orange and Tamari Sauce Salmon
 
For 2
2 Atlantic caught wild salmon fillets
4 tbsp. of Tamari sauce
Zest and juice of 1 large orange
1 clove garlic peeled and crushed
4 spring onions sliced
2cm piece of fresh root ginger finely chopped
1 orange finely sliced
 
Method
 
Preheat oven at 200c/gas mark 6. Mix together the tamari sauce, zest and juice of the orange, ginger, garlic and spring onion and place in a shallow oven proof dish. Add the salmon and cover with cling film, place in the fridge to marinade for 30 mins. Take the dish from the fridge, uncover and arrange the sliced orange over the top of the salmon. Bake in the oven for 15-20 mins until the fish is firm to touch. Remove and allow to stand for 5 mins. Place salmon on a plate; pour over the cooking liquid and serve.

CHICKEN AND TURKEY!!!!
 
Chicken in an Almond Crust
 
For 2
2 organic fresh chicken breasts
½ cup unsalted almonds chopped
1 garlic clove
½ tsp Himalayan pink salt
3tbsp extra virgin olive oil
100g spinach
Pinch of black pepper
 
Method
 
Mix together the salt, pepper, almonds, garlic and olive oil and make into a paste using a food processor. Rub the paste onto the chicken breasts and place in the oven at gas mark 6/200C for 20 minutes. Meanwhile gently steam the spinach until slightly wilted. Once cooked slice the chicken breast and serve on a bed of spinach. Season with salt and pepper if necessary.
 
Lemon Chicken and Broccoli
 
For 2
100g broccoli florets
2 carrots sliced
2 organic chicken breasts sliced
3tbsp coconut oil
1 garlic clove sliced
2tbsp freshly squeezed lemon juice
Fresh chopped parsley
Pinch of Himalayan pink salt
Pinch of black pepper
 
Method
 
Steam the broccoli and carrots for 10 minutes until tender. In a frying pan gently melt 1tsp of coconut oil and add the chicken pieces. Cook on a low heat until cooked right through. Remove from the heat and set to one side. Add the remaining coconut oil to a small pan and sauté the garlic for 1 minute before adding the lemon juice and parsley. Remove from the heat and pour over the vegetables. Place the vegetables on a plate and top with the chicken pieces. Season with salt and pepper. Serve.

Chicken Burgers
 
For 4
450g organic fresh chicken breasts, blitzed in a food processor until minced
1 large free-range organic egg
1 tbsp. freshly squeezed lemon juice
2 ripe tomatoes
1 tbsp. freshly chopped basil
1 tbsp. freshly chopped parsley
Pinch of Himalayan pink salt
Pinch of black pepper
 
Method
 
In a large bowl mix the minced chicken, egg, lemon juice, tomatoes, basil, parsley, pink salt and pepper together in a bowl; form the mixture into 4 burgers. Grill the burgers on a hot grill for 8-10 minutes until cooked all the way through turning once. Serve with a fresh green salad or fresh vegetables.
 
Chicken and Broccoli Korma
 
For 2
2 organic fresh chicken breasts
100g broccoli florets
2 tbsp. coconut oil
1 medium red onion peeled and diced
1 garlic clove peeled and finely chopped
2 green cardamom pods
2 slices fresh root ginger, peeled and finely chopped
1 tsp. ground cumin
1 tsp. dried coriander
1 tsp. garam masala
½ tsp. chilli powder
150ml full fat live natural yoghurt
Black pepper
 
Method
 
Place the chicken breast fillets in a shallow baking dish, dot with coconut oil and cover with pierced aluminium foil. Cook in a pre-heated oven at 180c/gas mark 4 for 40 minutes. Remove from the oven, allow to cool and slice. Heat the coconut oil in a wok and sauté the onion and garlic for 2-3 minutes. Stir in the cardamom, ginger, cumin, coriander, garam masala and chilli powder. Stir in the yoghurt and return the chicken strips to the pan. Simmer gently for 3-4 minutes. Lightly steam the broccoli for 10 minutes. Season to taste and serve.
 
Turkey in Tomato and Chilli Sauce
 
For 2
2 large organic turkey breast fillets
2 tbsp. coconut oil
2 tbsp. tomato puree
10 cherry tomatoes
1 large red chilli deseeded and finely chopped
50ml Kallo chicken stock
1 tbsp. chopped fresh oregano
 
Method
 
Heat the coconut oil in a wok and stir fry the sliced turkey for 3-4 minutes. Stir in the tomato puree, chilli and chicken stock. Add the fresh oregano and simmer for 8 minutes. Serve.
 
Turkey Bolognaise
 
For 2
350g turkey breast fillets cut into strips
2 tbsp. coconut oil
1 small red pepper deseeded and sliced
1 small yellow pepper deseeded and sliced
1 medium onion peeled and chopped
1 garlic clove peeled and chopped
100ml Kallo chicken stock
2 tbsp. tomato puree
3 medium courgettes sliced thickly
2 slices fresh ginger peeled and chopped
 
Method
 
Heat 1 tbsp. coconut oil in a large pan and stir fry the sliced turkey for 3-4 minutes. Remove from pan and set to one side. Heat the remaining oil in the pan and sauté the onion and garlic. Remove from the heat and stir in the tomato puree and stock. Return to the heat and add the peppers, courgettes and ginger for 3-4 minutes. Return the sliced turkey to the pan and simmer gently. Season to taste and serve.

Paprika Chicken
 
For2
2 organic chicken breasts
1 tbsp. paprika
2 tbsp. coconut oil
100ml Kallo chicken stock
1 onion diced
1 garlic clove finely chopped
1 tbsp. rice flour
3 large plum tomatoes
2 tsp. tomato puree
100g button mushrooms halved
200ml coconut milk
Pinch of Himalayan pink salt
Black pepper
Enough mangetout for 2 people
 
Method
 
Place the chicken fillets in a baking dish, dot with cubes of coconut oil and bake in the oven at 180c/gas mark 4 for 40 minutes. Remove from the oven, allow cooling and slice into strips. Heat the remaining oil in a pan and sauté the onion and garlic. Add the chicken and stir in the flour and paprika. Add the stock, tomatoes, tomato puree and seasoning and simmer for 10 minutes. Add the mushrooms and continue to simmer for a further 5 minutes. Lightly steam the mangetout. Stir in the coconut milk to the chicken and heat for a further minute. Serve.
 

Alternative Therapies to Aid Detox
 
Acupuncture – This can be one of the best forms of cleansing, but few of us know much about it. Acupuncture is part of holistic medicine that may help to naturally heal some of your biggest health problems, while also helping you to cleanse any blockages of toxins in the body. You may have heard of it but felt unsure about trying it. Even if you have never heard of it, welcoming acupuncture into your life can be a real lifesaver. Not only can this ancient practice help you with ailments or medical conditions, but it can be an excellent way to naturally cleanse the body. This practice has been around for centuries and is a main component in Eastern world medicine. As a patient lies down, small needless are placed at the surface of the skin in areas that may be blocked or causing pain or discomfort. Though it may not sound like it, this can be a very relaxing process and show results almost instantly. It works by helping to release zones in the body that may be blocked due to toxins or other harmful substances that can contribute to health problems.
This is a holistic practice and highly effective. You might feel better almost straight away and when it comes to a natural cleanse, this can be one of the best tools out there. Acupuncture can be an excellent way of cleansing, purifying, and getting rid of what ails you in your health and your life.
 
Breathing Techniques - Deep breathing and breathing practices can not only help us clear our mind and remain calm in stressful situations, but it can also help us burn fat, speed our metabolism, and remove toxins from our body. Learning to breathe deeper and take in more oxygen can have wonderful health benefits. The breath we take in feeds cells of our body and the breath we exhale removes toxins from the bloodstream and organs. It is vital for us to remove toxins from our bodies through diet and exercise so why not enhance the detoxification process through easy breathing techniques. Bring awareness to your breath throughout the day or try focusing on your breath if you are in a stressful situation and notice how your breath becomes shallow. Blood flow carries nutrients and ample amounts of oxygen to the body, while the lymphatic system carries away destructive toxins. Therefore our lymphatic system acts like the body's sewer system. The consequence of a sluggish lymphatic system is that you cannot detoxify properly. Deep breathing serves as a kind of pump for the lymphatic system.  If you aren't breathing deeply or moving regularly, chances are your lymph fluid is not flowing as well as it could. This can lead to health problems, including weight gain, muscle loss, high blood pressure, fatigue, and inflammation. By learning how to breathe more deeply and fully is a vital way to keep the body's cleansing and detoxifying systems working at full capacity.
 
Epsom salts - Hot water draws toxins out of the body to the surface of the skin and as the water cools toxins are pulled from the skin. Epson salts augment this detoxification process by making you sweat and help to cleanse the colon. The sulphates in Epsom salt help flush toxins and heavy metals from the cells, helping the body to eliminate harmful substances and pull salt out of your body, and harmful toxins along with it. For a detoxifying bath, at least once weekly add two cups of Epsom salt to the water in a bathtub and soak for 10 minutes.
 
Massage - We tend to think of massage as a relaxing luxury, which of course it can be in some instances. Though massage can certainly be a nice luxury or way of treating yourself, it also happens to be a good way of detoxifying the body as well. Suffice to say that if you are interested in getting rid of toxins you absolutely have to get a good intense massage that focuses greatly on the pressure points within the body. A typical Swedish massage is good, but something more intense and focused like a Sports massage can work even better. You want to get deep into the muscle tissue to make this work for you. When you push on these pressure points or spots where toxins tend to build up, then you give them a chance to release. This helps you to naturally detox the body and get rid of the things that may have been making you sick. Be sure that this comes from a registered massage therapist and that they know what they are doing in terms of ridding the body of toxins. To make it work effectively you need to drink a lot of water afterwards to flush out the system and be sure that the toxins leave immediately through urinating. Get into this as a regular habit and you will feel a very positive effect from it, above and beyond relaxation at the core.
 
Meditate – Meditation helps to rid toxins. It’s good for you mentally and that means exceptional benefits for the entire body as well. When you meditate you are slowly and gently detaching from everyday life, and this means that you are letting go of what is troubling you. When you can detach in this way, you are letting go of stress and anxiety. When stress takes over your life, you are not in your best health and your body is bogged down with toxins and anxiety that keeps you from being your best. By incorporating meditation into your everyday life can ensure that you let go of any built up tension, anxiety, and stress.
 
Sauna/Steam Room – The difference between a sauna and a steam room is that a sauna uses dry heat, whereas a steam room uses high humidity - both open up pores to eliminate toxins through sweat, help to relieve joint pains, strengthen the immune system and improve blood circulation. The body detoxifies through sweating in the intense heat of the sauna or steam room. These services elevate the body's internal temperature and stimulate blood flow while opening pores. The body can eliminate one third of its wastes through perspiration. It inhibits the growth of bacteria and viruses while promoting relaxation. When using a sauna/steam room be sure to drink plenty of water afterwards to avoid dehydration.
 
Skin Brushing - By brushing a fine bristle brush gently over all of your skin surfaces can be an excellent way to stimulate circulation. Work your way slowly up from the feet to the legs and up the entire body. Repeat the motion a couple of times each week to get the maximum benefits.
This is a good method of stimulating circulation and ridding the body of toxins that may build up over time. Dry brushing your skin may be one of the easiest and best ways to detoxify your body on a regular basis. This is an effective strategy of the body to eliminate wastes in these cells by sloughing off these old dead cells. Dry skin brushing helps to improve circulation, stimulates lymphatic drainage and firms the skin. The improvement in circulation improves brain function and can give you more energy.
 
Sleep - Sleep is an important part of a healthy lifestyle. Without proper sleep you can gain weight, you may have a compromised immune system, and of course you lack natural energy. Sleep deprivation is unfortunately all too common as we put this off in the interest of getting other things done. The body wears down and what follows is a compromised immune system that means you get sick more easily. You also have a lack of willpower and lack of energy to make healthy choices for yourself when you feel exhausted and that’s not good for your health or your ability to naturally detox. Proper rest each night will give your body a chance to rest, recuperate and detox for the following day ahead.
 
Yoga - Exercise is good for our health and for our ability to cleanse naturally. Taking it one step further, yoga can be one of the most helpful types of exercise out there when it comes to the body’s natural ability to cleanse and get rid of toxins that have built up over time. Yoga is not only a great form of exercise, but can also help you to meditate as well. So you get rid of stress as you work through the movements. This is good for the body and the mind as you have a chance to recharge those internal batteries. These flexibility and balance type of movements can be instrumental to your ability to breath in good cleansing oxygen and breathe out harmful substances within the body.
As you move through these poses and breathe properly, you are relieving stress and helping the body to cleanse in a very natural and effective way. You are getting deep down into muscle tissue as you would with a massage, and you are also helping to expel toxins that have built up in your system over time and detoxing your entire system.

Detox Aids and Benefits
 
Aloe Vera - A properly functioning digestive tract is one of the keys and foundations of health. Aloe is known to soothe and cleanse the digestive tract and help improve digestion. Aloe also helps to decrease the amount of unfriendly bacteria and in our gut keeping your healthy intestinal flora in balance. Aloe is a gelatinous plant food, the main benefit to consuming gelatinous plant foods in your diet is that these gels move through the intestinal tract absorbing toxins along the way and get eliminated through the colon. This will help the proper elimination of waste from your body and help the detoxification of your body. Therefore improving your digestion, and detoxifying. Aloe has a secondary effect in promoting weight loss because when we start to improve our digestion we naturally eliminate waste more efficiently. This will lighten our toxic load on the body and will give us more energy.
 
Burdock Root Tea - Burdock is a little-known herb that has a lot of detoxifying benefits. It has been shown to strengthen the immune system as well, and has been known to help purify the blood. It helps both the liver and the digestive system, two of the main detox avenues the body has at its disposal. Basically if your liver is functioning better, you’ll be less toxic, and if you’re digestive system is keeping things regular, you’ll have less toxic buildup.
 
Cascara Sagrada/Sacred Bark - One of the most powerful known colon-cleansing herbs, cascara sagrada, which also goes by the names of sacred bark or California buckthorn, has long been used to cleanse the bowel and eliminate toxins. Cascara sagrada is rich in a compound known as anthraquinone that instigates the contraction of intestinal walls, which in turn promotes healthy bowel activity. Cascara sagrada also contains compounds that promote the strengthening of the muscles in the intestinal lining, which are necessary for healthy and regular elimination of waste and toxins. This, combined with its laxative effect, makes cascara sagrada one of the most effective colon cleansing herbs known to man.
 
Cayenne Pepper - Cayenne has the ability to ease upset stomach, ulcers, sore throats, spasmodic and irritating coughs, and diarrhoea. Cayenne pepper aids in breaking up and moving congested mucus. Once mucus begins to leave the body, relief from flu symptoms generally follows. Cayenne is also a well-known digestive aid. It stimulates the digestive tract, increasing the flow of enzyme production and gastric juices. This aids the body’s ability to metabolize food and toxins. Cayenne is a known circulatory stimulant. It also increases the pulse of our lymphatic and digestive rhythms. By heating the body, the natural process of detoxification is streamlined. Cayenne also causes us to sweat, another important process of detoxification. Combined with lemon juice and honey, cayenne tea is an excellent morning beverage for total body detox.
 
Cayenne Pepper Tea - When cayenne pepper is brewed as a tea it not only has a cleansing effect on the body, but it can also give you some energy to help you through the day. Most find that drinking it with a slice of lemon helps the palate and cuts down on some of the spicy taste. The lemon also provides an injection of antioxidants to the tea and boosts the detoxification process.
 
Chicory Tea- Not only can this help detox the body, it’s also been shown to help rev up the metabolism, so there are two major benefits from drinking this. It can also be used to help get digestive juices going before a meal, so that you’re better able to digest it. To make the tea it is suggested that you use dried chicory root so that you get the most of its essence, and benefit from all of its flavors and vitamins.
 
Chlorella - Chlorella is known for its natural detoxification abilities and is classed as a “green food”. When chlorella is digested into your body, its natural action will bind it to lingering heavy metals, chemicals and pesticides found in your digestive tract, which is your body's pathway to your bloodstream where these harmful toxins are delivered and deposited into your body's cells. Chlorella does not bind to beneficial minerals our body needs like calcium, magnesium, or zinc. It's almost as if chlorella knows which metals belong in your body and which chemicals need to be removed. Supplementing with chlorella will aid in removing toxins from your tissues and ushering them back outside your body where they belong.

Cilantro Tea (Coriander Tea) - Our kidneys filter our blood by removing salt, poisons and toxins entering our body. Cilantro tea helps to clean and detoxify the kidneys. It can be drunk as a digestive aid as it helps the digestive tract to produce digestive enzymes, as well as more digestive juices to break down food more efficiently. It stimulates digestion also through peristaltic action. It is also used as a Chelation agent as it removes toxicity and heavy metals from the body. Cilantro has been effectively used to help to allow the body to release heavy metals (e.g. mercury, lead, aluminum) and other toxins from the body; literally binding to these substances and removing them from blood, organs and tissue, which eventually exit the body through elimination channels.  
 
Cumin - Cumin plays an important role in the digestion process and detoxifying the body. It helps secrete enzymes in the pancreas that help in digestion. They are also great for acidity, and regular consumption of cumin seeds ensures that your stomach functions properly.  Cumin also contains properties for aiding liver detoxification, as well as the ability to stimulate the production of digestive enzymes. Digestive enzymes help the body to break down food, and also aid the liver in ridding the body of toxins. The manner in which cumin is beneficial to the metabolism is linked to the fact it increases heat throughout the body, therefore aiding metabolic function and the ridding of toxic enzymes from within. Cumin can also be added to ginger tea for an added detox boost.
 
Dandelion Root - Keeping your liver free of toxins is so important and dandelion root is just the herb for the job. It is the root of the dandelion that helps cleanse the liver. Compounds in the root cause an increase in bile production. The increase in bile helps to improve digestion. The increased bile production also helps the liver to metabolize foods and remove toxins quickly and efficiently cleaning the liver. Dandelion is also full of vitamins and nutrients, which promote hepatic healing and is therefore a great aid when detoxing. Dandelion root is also available in tea form, which will enhance the detoxification process and give your liver a deep cleanse. Adding a tablespoon of fresh squeezed organic lemon juice to each cup of dandelion root tea will help the kidneys flush out excess water and salt from your body.
 
Garlic Clove - Garlic is one of the most important supplements in detoxing. This ancient longevity food has so many functions that it truly ranks as one of the most vital super-foods. Garlic has two major functions. A super detox food supporting many liver enzymes, the body’s manufacturing of glutathione and other factors critical for detoxification including multiple sulphur compounds and bio-active selenium. Garlic can be helpful in an attempt to reduce the toxic load in the body and in helping the organs with the elimination processes. Garlic is one of the sulphur-rich foods that nutritionists recommend for detoxification. These toxins can be caused by stress and by eating an unhealthy diet, particularly one that includes refined foods. By taking a supplement of garlic once a day can prove extremely beneficial in the body’s detoxification process.
 
Ginger Tea- Ginger is a very cleansing root, and when you brew it up as a tea it can actually be a satisfying beverage with a tart taste. Ginger tea is very useful in improving digestion and increasing absorption of food. This benefit can also prevent belching and bloating after eating too much. In some people, ginger tea seems to have a positive impact on appetite. Ginger tea is thought to cleanse the body by stimulating digestion, circulation and sweating. Its digestive actions may serve to cleanse the build-up of waste and toxins in the colon, liver and other organs. The healing and detoxifying properties of ginger may be due to its high concentration of gingerol and shoga, which provide anti-inflammatory and anti-spasmodic effects on the gastrointestinal system. These properties help to sustain digestive enzymes, which neutralize acids, supporting the entire digestive process. As a result, stomach discomforts such as gas, bloating, diarrhea and constipation can be relieved.
 
Green Drink – It can be very beneficial when detoxing to have a green drink every day such as wheatgrass. A green drink like this helps to boost the immune system, scavenge free radicals and slow down the aging process. It clears the skin by cleansing the blood and detoxifying the liver therefore increasing energy levels, eases indigestion, combats anemia, clears our organs and gastrointestinal tract of debris and stimulates metabolism, A wheatgrass green drink contains chlorophyll and the minerals potassium, calcium, magnesium and sodium and trace element iron, vitamins A, the B complex, C, E and folic acid, . Furthermore it is rich in fiber, enzymes, amino acids and phytonutrients; powerful antioxidants that work to promote overall health. Wheatgrass green drink also contains high levels of Chlorophyll, which neutralizes toxins in the body and helps purify the liver meaning it is a superior detoxification agent compared to other fruit and vegetable drinks. 
 
Kombucha Tea - One of the most important health benefits of Kombucha tea is that it can detoxify your body. It contains many of the bacterial acids and enzymes that are needed for detoxifying your system and it can reduce pancreatic load and prevent your liver from becoming overburdened. Regular consumption of Kombucha tea can help you maintain a healthy liver.  Kombucha tea is a beverage that is very rich in antioxidants. These antioxidants can strengthen your immune system and suppress the activities of free radicals that can cause serious damages to your body. Consequently, your body will become less susceptible to infections and illnesses. The detoxifying effects of Kombucha tea ensure that the systems in your body will function more efficiently. When all body processes are running smoothly, your energy levels will increase significantly. Another great benefit of Kombucha tea is its ability to improve metabolism. When your metabolism rate is higher, you will be able to burn fat more efficiently.
 
L-Methionine – Used as a supplement L-methionine benefits liver health and its natural detoxification functions. This sulphur-containing amino acid helps aids the liver in processing fats, which prevents fatty liver disease. Also by increasing glutathione levels, L-methionine helps the liver to effectively neutralise toxins for a healthy detox. It promotes the breakdown of fats in the liver, allowing for healthy bile flow and toxin metabolism.
 
Mega B 100 – This power packed supplement provides an excellent source of B group vitamins to support normal energy, yielding metabolism and the reduction of tiredness and fatigue whilst detoxing.
 
Milk Thistle/ Tea- The benefits to the liver make milk thistle tea worth drinking. The liver is the focal point of your organs, and when it isn’t operating at its best, there is a virtual domino effect on your other organs. So any detox plan you undergo should have the liver as the main organ worth treating. In addition to that, milk thistle also has digestive benefits, so you’ll not only be helping the organ that filters the toxins, but helps the system that flushes those toxins out of the body. Milk Thistle can also be taken as a supplement. It is one of the most amazing liver supplements that you can take to help you detoxify your body and keep your internal functions as free of toxins as much as possible and one that I use personally every day.
 
Omega 3, 6 and 9 Fish Oils - Omega-3, -6, and -9 are fatty acids that help in the normal function of all body systems. Omega-3 and -6 are essential fatty acids that have to be consumed in the diet because the body cannot make them. Omega-9 fatty acids can be made by the body if there are enough omega-3 and -6 fatty acids present. Omega-3 fatty acids are helpful in lowering triglycerides, decreasing blood pressure, decreasing inflammation naturally and improving brain function. Omega-3 fatty acids can be found in fish such as salmon, herring, sardines and tuna, also in flaxseeds, green leafy vegetables and walnuts. Omega-6 fatty acids are helpful in growth and development, skin and hair growth, bone health and regulating our metabolism. Unlike omega-3 fatty acids, omega-6 fatty acids can boost inflammation in the body. They are found in seeds, nuts, grains and green leafy vegetables. Omega-9 fatty acids are monounsaturated oleic and steric acids. They can be produced by the body when omega-3 and -6 are present. Otherwise they will need to be consumed. They can help lower cholesterol and keep the arteries from hardening. Omega-9 fatty acids can also increase immune function. They are found in avocados, pecans and cashews. Combining these essential fatty acids into one supplement can help to create a healthy balance of hormone-like compounds known as eicosanoids, which helps support cardiovascular health, the nervous system and immune function for optimum health, which is essential when detoxifying as essential nutrients such as these can be lost from the body in the process. 
 
Organic Sulfur/MSM - When it comes to ensuring that the liver is operating at its full detoxification capacity, there is perhaps no nutrient more powerful than organic sulfur, which is also known as methylsulfonylmethane (MSM). A critical component when detoxing, energy production, cell oxygenation, and immune capacity. Organic sulfur has gained "near miracle" status among many health professionals who now recognize how a lack of this vital nutrient can encourage toxic buildup within the body. Supplementing with organic, lignan-based sulfur crystals will help repair your malfunctioning cells, restore healthy oxygen transport, and ultimately facilitate a systemic detoxification process that will encourage the elimination of GMO remnants from your system.
 
Psyllium Husk - Known for its incredible colon-cleansing effects, psyllium husk is a favorite when it comes to cleansing protocols that involve flushing the intestines and restoring healthy digestive function. Since genetically modified organisms (GMOs) have been shown to directly alter the bacterial balance within the gut, psyllium husk is a powerful remedy to help rid the gut of this, which will in turn allow beneficial bacteria to regain their rightful place as regulators of the digestive system. When ingested along with copious amounts of water, psyllium husk expands into a gelatin-like mass that basically scrubs the intestines clean of toxic buildup.

Probiotic - Since GMOs (genetically modified organisms) tend to alter bacterial balance within the gut, supplementing with probiotic and probiotic-rich foods -- these include things like raw sauerkraut, kombucha tea , fermented vegetables and yogurt is absolutely vital for protecting your body against the harmful effects of GMO exposure. By supplementing with a high-quality probiotic will help ensure that your digestive tract remains free of toxins.
 
Red Clover Blossom Tea - Drinking a soothing cup of tea made from red clover blossoms may help you Detox and reduce bloating due to excess fluids. Extracts from red clover blossoms help to cleanse the blood because they act as a diuretic. This simply means that red clover will help to increase your urine flow, removing extra water from your body in the process. Red clover may also help clear up thick phlegm and mucous in your lungs, as well as enhance the detoxification of the liver.  
 
Sarsaparilla - This is a detox herb that has anti-inflammatory properties to treat the liver, diaphoretic properties and binds with toxins which are removed from the body through sweating, and is used to treat skin conditions such abscesses, acne, boils, and psoriasis. Sarsaparilla also contains saponins which act as a diuretic and it is used to promote healthy kidney functioning by stimulating detoxification through forced urination.
 
Turmeric – Turmeric is a natural liver detoxifier and also acts as an anti inflammatory agent. Curcumin, an active constituent in turmeric is rich in antioxidant and anti-inflammatory properties. These properties of turmeric help in liver detoxification. Curcumin helps increase the production of bile, which aids in fats metabolism during digestion and increases the detox process of the liver. Curcumin helps prevent alcohol and other compounds from being converted into harmful forms in the liver.
 
Yellow Dock Tea - Any time you combine detoxifying effects on the liver, as well as help with cases of constipation, you are going to help your body get rid of plenty of toxic build up. If you stick to this regimen daily you should find that many symptoms that you previously had gradually go away. It can be so subtle that you don’t even realize that you don’t have them anymore. This is a great way to improve your digestion, while at the same time it makes a great-tasting tea.
 
Wild Burdock Root - A powerful blood-cleansing agent, wild burdock root is relatively easy to obtain, and simple to take. An aggressive diuretic, wild burdock root is strong enough to rid the body of even hard-to-reach toxins, including GMOs residues and associated pesticide and herbicide chemicals. Burdock root also helps cleanse parasites, heavy metals, bacteria, and other toxins from the blood. Burdock root is powerful enough to cleanse your blood supply, but also your liver, your skin, and your digestive tract of many harmful toxins, including GMOs.
 
Zinc and Magnesium - Zinc and magnesium combined as a supplement offers health benefits from a heightened immune system to liver protection. Zinc also helps provides critical protection to the liver and is essential in maintaining reproductive organ health. Magnesium is an essential mineral for staying healthy and is required for more than 300 biochemical reactions in the body. Multiple health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth. Zinc and magnesium are two of the most important minerals essential for our health. Magnesium aids in the absorption of calcium by the body, while zinc actively supports the body’s immune system. Good dietary sources of magnesium include nuts (especially almonds), whole grains, fish, and green leafy vegetables. Zinc is present in many foods that are good sources of protein. This includes fish, lean beef and poultry and dairy products including yogurt and cheese. Nuts and beans, such as chick peas, cashews and almonds are also good sources of zinc. However in order to ensure adequate intake of these minerals when detoxing a zinc and magnesium supplement can be beneficial.

Detox Recipe Ingredient Benefits
 
We have included the following ingredients in with your choice of recipes for the 7 days, the idea is to flood the body with lots of nutrients, including foods that will flush out toxins.
 
Almonds –   Almonds added to the diet have a favorable effect on blood cholesterol levels and the flavonoids in almond skins work in synergy with the vitamin E, thus reducing the risk of heart disease. Almonds help build strong bones and teeth. The phosphorus in almonds helps make this possible. Although nuts are high in fat, they provide healthy fats and aid in weight loss. Almonds also lower the rise in blood sugar and insulin after meals. Almonds contain riboflavin and L-carnitine, nutrients that boost brain activity and may also reduce the risk of Alzheimer’s disease. Almonds are the only nut and one of the few proteins that are alkaline forming.  When your body is not alkaline enough you risk osteoporosis, poor immune function, low energy and weight gain.
 
Avocado – Avocados combine healthy omega-3 fatty acids with natural vitamin E. Avocados are also rich in monounsaturated fats that boost heart health and help lower blood pressure. Avocado monounsaturated fats contain the phytonutrient beta-sitosterol, which was clinically proven to lower LDL and triglyceride blood levels while raising HDL. Avocados' vitamin B6 and the natural folic acid from their high amount of folate help regulate homocysteine. The natural vitamin E and the master antioxidant glutathione in a base of avocado's monounsaturated fats oleic acid are also recognized heart health boosters. The combination of avocado's high potassium content, 30 percent more than banana, with omega-3 and oleic acid are beneficial toward reducing blood pressure. Avocado's monounsaturated fats can prevent or reverse insulin resistance, a source of type 2 diabetes. The high soluble fibre of avocado helps prevent blood sugar spikes. Inflammation is considered the basis of most non-contagious diseases. Avocados have an abundance of plant phytonutrient polyphenols and flavonoids, which have been discovered as anti-inflammatory agents. Nutrients and enzymes in avocado reduce inflammation in the stomach and small intestine's mucous lining. This also improves the body's ability to absorb carotenoids and nutrients, therefore aiding digestion.
 
Beetroot –  Not only is beetroot great for boosting stamina and making muscles work harder, it also contains potassium, magnesium and iron as well as vitamins A, B6 and C, and folic acid, protein, powerful antioxidants and soluble fibre. Beetroot can help reduce blood pressure and lower cholesterol as well as its associated risks such as heart attacks and strokes. This is because the high content of nitrates in beetroot produces a gas called nitric oxide in the blood which widens blood vessels and lowers blood pressure. Betacyanin, the pigment that gives beetroot its colour, is also an antioxidant. Beetroot contains folic acid which is essential for normal tissue growth along with iron so is a great pick-me-up for people suffering from fatigue and anaemia.
 
Blackberries - Blackberries are rich in vitamins, minerals and fibre, blackberries are highly nutritious and rich in antioxidants. They are also low in calories, carbohydrates, and fat, making them one of the best fruits out there for a balanced diet. Vitamin C in blackberries acts as an antioxidant, and one cup of this delicious berry contains half of the daily recommendation of vitamin C. The immune system uses vitamin C to fight illness adequate vitamin C intake may lower the risk of developing heart disease.  The body uses vitamin C for protection from immune system deficiencies. Phytoestrogens are naturally occurring plant estrogens found in blackberries that may help relieve the common symptoms of PMS like bloating, food cravings, and even menopausal symptoms including hot flushes. Just one cup of blackberries contains over thirty percent of the daily recommended amount of fibre, which promotes healthy digestion and aids in maintaining bowel regularity by bulking up the faeces and reducing the time it takes matter to pass all the way through the intestines. Blackberries are a good source of vitamin K, offering 36% of the daily recommended amount of this nutrient used by the body for the clotting of blood and to aid the absorption of calcium.
 
Blueberries - The highest antioxidant capacity of all fresh fruit: Blueberries, being very rich in anti-oxidants like Anthocyanins, vitamin C, B complex, vitamin E, vitamin A, copper (a very effective immune builder and anti-bacterial), selenium, zinc, iron (promotes immunity by raising haemoglobin and oxygen concentration in blood) etc. boost up your immune system and prevent infections. Blueberries bring you the brightest ray of hope, for they are laden with anti-oxidants and rank number 1 in the world of anti-oxidants. This is mainly due to presence of Anthocyanins, a pigment responsible for the blue colour of the blue berries. The abundance of vitamin-C is also a big factor for this as well. Blueberries may help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome. While roughage (fibre) in Blue Berries keep away constipation (Of course, a single piece alone will not do. You need to eat a big handful of them), the vitamins, sodium, copper, fructose and acids improve digestion. They keep you fresh, active, fit, sharp, close to nature and in a good mood, as they are very good anti-depressants. You also need not spend a lot on medicines, neither are there any side effects. Remember, the deeper the colour of the Blueberries, the more they are rich in anti-oxidants and other medicinal values.
 
Brazil Nuts – Brazil nuts contain good quantities of vitamins, anti-oxidants and minerals. The nuts are also a very good source of vitamin-E. Vitamin -E is a powerful lipid soluble antioxidant. It is required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.  Brazil nuts contain exceptionally high levels of selenium making them the highest natural source of this mineral. Selenium is an important cofactor for anti-oxidant enzyme glutathione-peroxidase. Furthermore, like almonds and pine nuts, brazil nuts too are free from gluten and therefore, is one of the popular ingredients for the preparation of gluten-free food formulas.  Additionally, these creamy nuts are an excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 and folates.  Along with selenium, they contain very good levels of other minerals such as copper, magnesium, manganese, potassium, calcium, iron, phosphorus, and zinc. Copper helps prevent anaemia and bone weakness (osteoporosis). Manganese is also an all-important antioxidant.
 
Broccoli - Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth.  Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure. One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold. Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis. Broccoli is also helpful in repairing skin damage thanks to the glucoraphanin it contains which helps the skin to detoxify and repair itself. One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defence actions. It is high in fibre, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.
 
Cashew Nuts - Cashews are packed with soluble dietary fibre, vitamins, minerals and numerous health-promoting phyto-chemicals. They are rich in “heart-friendly” monounsaturated-fatty acids like oleic, and palmitoleic acids. These essential fatty acids help lower harmful LDL-cholesterol while increasing good HDL cholesterol. Cashew nuts are very rich source of essential minerals. Minerals, especially manganese, potassium, copper, iron, magnesium, zinc and selenium are concentrated in these nuts. Selenium is an important micronutrient, which functions as a co-factor for antioxidant enzymes such as Glutathione peroxidases, one of the most powerful antioxidants in the body. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Cashews are also rich in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). Pyridoxine reduces the risk of homocystinuria, and sideroblastic anaemia. Niacin helps prevent "pellagra" or dermatitis. Additionally, these vitamins are essential for metabolism of protein, fat, and carbohydrates at cellular levels.  Furthermore the nuts are also containing a small amount of zea-xanthin, an important pigment flavonoid antioxidant.

Chicken - A great source of lean, low fat protein. The protein in chicken lends itself to muscle growth and development, and help support a healthy body weight and aid weight loss. Chicken, like its brother fowl the turkey, is high in an amino acid called tryptophan, which gives you that comforting feeling after consuming a big bowl of mom’s chicken soup. In fact, if you’re feeling depressed, eating some poultry will increase the serotonin levels in your brain, enhance your mood, blasting stress, and lulling you to sleep. Chicken is also rich in phosphorus, an essential mineral that supports your teeth and bones, as well as kidney, liver, and central nervous system function. Chicken also abundant in selenium, an essential mineral involved in metabolic performance in other words thyroid, hormone, metabolism, and immune function. Vitamin B6 (or B-complex vitamins) encourage enzymes and metabolic cellular reactions (or a process known as Methylation), which means eating this bird will keep blood vessels healthy, energy levels high, and metabolism burning calories so you can manage a healthy weight and activity level. Chicken is high in retinol, alpha and beta-carotene, and lycopene, all derived from vitamin A, and all vital for healthy eyesight. Many of us are plagued with chapped lips, cracked mouths, tongue sores, or dry skin in winter. However, a boost in riboflavin (or Vitamin B2), found in chicken, will drastically reduce your skin problems and repair dry or damaged skin.
 
Chilli – Chillies contain an impressive list of plant derived chemical compounds that are known to have disease preventing and health promoting properties. Chillies contain an alkaloid compound in them, capsaicin, which gives strong spicy pungent character. It also found to reduce LDL cholesterol levels in obese individuals. Vitamin C is a potent water-soluble antioxidant. It is required for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps the body protect from scurvy; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body. They are also good in other antioxidants like vitamin A, and flavonoid like ß-carotene, α-carotene, lutein, zea-xanthin, and cryptoxanthin. These antioxidant substances in capsicum help to protect the body from injurious effects of free radicals generated during stress, diseases conditions. Chillies contain a good amount of minerals like potassium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
 
Cinnamon - Cinnamon regulates blood sugar, making it a great choice for diabetics and hypoglycemics alike.  That’s also great news for anyone who wants stable energy levels and moods. It reduces LDL cholesterol levels.  LDL is also known as the harmful cholesterol.  Reducing it may help reduce the risk of cardiovascular disease. It has natural anti-infectious compounds. It is a natural food preservative. Cinnamon contains fibre, calcium, iron, and manganese—albeit small amounts to the typical dose of ground cinnamon. Cinnamon contains a natural chemical called cinnamaldehyde, which studies show increases the hormone progesterone and decreases testosterone production in women, helping to balance hormones.
 
Couscous – Including couscous in your diet provides several health benefits.  A 1 cup serving of couscous provides 43 mcg of selenium. This is a trace mineral that the body needs in small quantities, acting as an antioxidant and protecting healthy cells from the mutating effects of toxins that change the DNA and structural composition, leading to disease and premature aging. The potassium in couscous provides important functions, such as regulating blood pressure and the heartbeat. Potassium helps control fluid balance, an important factor in blood pressure regulation. It also assists with muscle contractions, and because the heart is a muscle, it requires potassium to prevent arrhythmias, or irregularities of the heartbeat.
 
Cucumber – Cucumbers are a good source of B vitamins. Cucumbers are 95 percent water, keeping the body hydrated while helping the body eliminates toxins. Cucumbers have most of the vitamins the body needs in a single day. Don't forget to leave the skin on because the skin contains a good amount of vitamin C, about 10 percent of the daily-recommended allowance. The silicon and sulfur in cucumbers help to stimulate hair growth.  Due to its low calorie and high water content, cucumber is an ideal diet for people who are looking for weight loss. The high water content and dietary fiber are very effective in ridding the body of toxins from the digestive system, aiding digestion. Cucumbers contain a lot of potassium, magnesium and fiber. These work effectively for regulating blood pressure. This makes cucumbers good for treating both low blood pressure and high blood pressure. It is an excellent source of silica, which is known to help, promotes joint health by strengthening the connective tissues. They are also rich in vitamin A, B1, B6, C & D, Folate, Calcium, Magnesium, and Potassium.
 
Eggs - One egg contains 6 grams of high-quality protein and all 9 essential amino acids. They are a good source of Choline. One egg yolk has about 300 micrograms of Choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat. Eggs are one of the only foods that contain naturally occurring vitamin D. Eggs also promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.
 
Flaxseeds - The omega-3s in flaxseed can help reduce the inflammation that leads to conditions such as asthma, rheumatoid arthritis, migraine headaches, and osteoporosis. Alpha-linolenic acid (ALA) is one kind of omega-3s that is found in flaxseeds, and this fat helps promote bone health. Flaxseed is known to lower total cholesterol and LDL cholesterol levels, and it may lower blood pressure — all essential elements to having a healthy heart. Whole flaxseeds are great sources of fibre. One tablespoon contains three grams of fibre, so they can help prevent constipation and aid digestion. Lignans, the fibres found in flaxseed, promote regular digestion. Fibres from flaxseeds interact with fat absorption, contributing to weight loss. Also, omega 3 from flax seeds decrease appetite and stimulates burning calories.
 
Garlic - Garlic strengthens the immune system as well as helps to fight chest infections, coughs and congestion. Garlic contains high levels of iodine and good levels of vitamin C. When crushed or bruised, garlic releases Allicin which is a sulphuric compound that is a natural antibiotic. Garlic is also a great source of vitamin B6 which is needed for a healthy immune system and the efficient growth of new cells. Vitamin B6 can also assist with mood swings and improve your cheery disposition. It regulates blood sugar as it enhances the level of insulin in the blood. This may assist in the control of diabetes. Seek medical advice if you believe the use of garlic could help your condition.
 
Grapefruit - Each grapefruit has close to 90 mg of vitamin C, an essential nutrient that helps the body absorb iron and create healthy collagen in muscle, cartilage, bones and blood vessels. Vitamin C may also play a role in preventing colds and other common illnesses. A large grapefruit contains less than 0.5 g fat, and no saturated fat or cholesterol. That makes it a far healthier choice than fast foods or convenience foods, which are more likely to lead to obesity and diseases such as diabetes. Grapefruit and other citrus fruits have the potential to reduce risks of coronary heart disease and related health issues, such as stroke and cardiovascular disease. Pink and red grapefruits are especially rich in antioxidants known as phytochemicals, which have numerous disease-fighting properties and the potential to boost your immune system's daily operations. Grapefruit contains close to 3 g of dietary fibre, which can reduce the risk of constipation and digestive problems and lower blood cholesterol levels. One medium grapefruit boasts more than 350 mg of potassium and enables the body to maintain healthy blood pressure levels.
 
Lemon – Lemons contain strong antibacterial, antiviral, and immune-boosting powers and their use as a weight loss tool because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances--notably citric acid, calcium, magnesium, vitamin C, bioflavonoid, pectin, and limonene--that promote immunity and fight infection. Lemons also help heal and prevent acne. The lemon is a wonderful stimulant to the liver and is a dissolvent of uric acid and other poisons. Fresh lemon juice added to a large glass of water in the morning is a great liver detoxifier. Lemons increase peristalsis in the bowels, helping to create a bowel movement thus eliminating waste and helping with regularity. Add the juice of one lemon to warm water and drink first thing in the morning. Lemons are rich in vitamin C that works against infections like the flu and colds.
 
Mackerel - Mackerel is known as a very healthy fish and regular consumption is very good for overall health. It is famous for the heart health benefits it provides and also, known for making the blood clean and fresh. Mackerel is rich in protein and also with some other minerals such as calcium, phosphorous, potassium, selenium and magnesium. Vitamins such as Vitamin A, Vitamin D, Vitamin K, Niacin, Vitamin B12, Vitamin C, Choline and Folate can be found in mackerel fish. It’s a good source of Omega-3 fatty acids and some amount of Omega-6 fatty acids. Mackerel also contains monounsaturated fats. One should buy mackerel that is firm and bright, gills should be clean and the skin moist with shiny scales. Ideally, this fish should be eaten within couple of days because its skin disintegrates quickly.
 
Prawns - Prawns are a great supplier of proteins and are low in fat and calories which make them a healthy food. Prawns are low in saturated fat (which is responsible for raising bad cholesterol levels in the body). If you include prawns in your diet, you can control the bad cholesterol (LDL) levels and prevent heart diseases. Omega 3 fatty acids in prawns are good for the heart. These fatty acids lower triglyceride levels which is why prawns are healthy for the heart. One of the health benefits of prawns is it maintains good cardiovascular health due to their high content in vitamin B12. B12 contributes to better cardiovascular regulation. Calcium and vitamin E content in prawns maintains healthy skin, teeth and bones. The protein in prawns provides body growth and development. There are a wide variety of prawns available including king prawns, tiger prawns and shrimp.
 
Raspberries – Delicious raspberries are low in calories and saturated fats but are rich source of dietary fibre and antioxidants. Fresh raspberries are an excellent source of vitamin-C, which is also a powerful natural antioxidant. Raspberries contain anti-oxidant vitamins like vitamin A, and vitamin E. In addition to the above-mentioned antioxidants, is also rich in several other health promoting flavonoid poly phenolic antioxidants. Raspberries contain a good amount of minerals like potassium, manganese, copper, iron and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. They are rich in B-complex group of vitamins and vitamin K. The berries contain very good amounts of vitamin B-6, niacin, riboflavin, and folic acid. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, protein and fats.

Rocket - Rocket contains di-indolyl-methane (DIM), a lipid soluble metabolite of indole has immune modulator, anti-bacterial and anti-viral properties. Fresh rocket is a very good source of folates. 100 g of fresh greens contain 97 µg or 24% of folic acid. Rocket is an excellent source of vitamin A helping to protect the skin, lungs and oral cavity. It is also rich in B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid those are essential for optimum cellular enzymatic and metabolic functions. Fresh rocket leaves contain good levels of vitamin C and vitamin-K; 100 g provides about 90% of recommended intake.

Salmon - Salmon is extremely rich in Omega-3 fatty acids and amino acids and it a good source of protein. Salmon is great source of selenium, a mineral that help protect the body from free radical damage, which can weaken cells and leave them vulnerable to infections and other diseases. It helps control high blood pressure and provides protection against heart attack and stroke. Omega-3 helps in lowering the level of triglycerides, which in turn reduce the risk of heart disease. Omega-3 is also known to have anti-inflammatory effect. Salmon is healthy for the digestive tract. The omega-3 in salmon helps in reducing depression and thus keeps a person in good mood.
 
Sardines - Sardines are an excellent low calorie, low carbohydrate food. The small, silver colored fish are also known as pilchards. You can enjoy them as a healthy snack or regular meal due to the various nutrients the fish contains. Pilchards are an oily fish, which are very rich in omega-3 fatty acids. They contain no carbohydrates, which helps to stabilize blood sugar levels. This fish is one of the rich sources of fish protein. It contains vitamins, A, B, C, D and E.  Various minerals occur in the fish such as iron, calcium, selenium, magnesium, phosphorous and potassium. It is also one of the few foods that contain the antioxidant, Coenzyme Q10. Vitamin B12, also found in high concentrations in the fish, helps to protect the walls of the arteries. This nutrient helps to prevent hypertension and heart disease.
Sardines are a rich source of iron. This mineral plays a vital role in the supply of oxygen to red blood cells. It is an excellent food item that can help you enhance overall vitality. Calcium, magnesium and vitamin D play a vital role in the promotion of strong bones. Vitamin D facilitates the absorption of calcium in the body. Phosphorous helps to strengthen the bone matrix. Inadequate calcium intake is a lead cause for bone diseases such as osteoporosis. Regular inclusion of sardines in the diet can help prevent osteoporosis. Sardines are a great item to be integrated in a weight loss diet. The fish accelerates the body’s rate of metabolism. This increases the body’s capacity to burn fat. A healthy physical fitness program combined with a healthy diet helps to achieve healthy weight loss.

Spinach - One cup of spinach has nearly 20% of the RDA of dietary fibre, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Spinach contains vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium present and all serve as powerful antioxidants that combat the onset of osteoporosis, atherosclerosis and high blood pressure. Spinach has been shown to effectively lower blood pressure. One cup of spinach contains over 337% of the RDA of vitamin A; the high amount of vitamin A promotes healthy skin. One cup of spinach also provides over 1000% of the RDA of vitamin K contributing greatly to a healthy nervous system and brain function.
 
Strawberries - The red coloring of strawberries contain anthocyanins, which stimulate the burning of stored fat and boost short-term memory. Strawberries are high in dietary fibre and lower blood levels of C-reactive protein (CRP), a signal of inflammation in the body. Strawberries contain potassium, vitamin K and magnesium which are important for bone health. Strawberries are filled with biotin, which helps build strong hair and nails. They also contain the antioxidant ellagic acid, which protects the elastic fibers in our skin to prevent sagging. The compound nitrate found promotes blood flow and oxygen in our body, which is great for weight loss.
 
Tomatoes – Tomatoes are often considered a vegetable, though in actuality they are a citrus fruit. Tomatoes are high in important antioxidants such as vitamin C and Vitamin A. These vitamins work to fend of DNA damage from free radicals. Consequently, tomatoes may help to ward off age related diseases such as atherosclerosis and diabetes. Tomatoes also contain important nutrients, such as niacin, folate and vitamin B6.
 
Trout – High in omega 3 as part of your oily fish intake. Trout is one of the healthiest fish you can include in your diet as it fulfils the World Health Organization recommendation of 300 to 500 milligrams of a combination of EPA and DHA each day. A diet high in omega-3 fatty acids is linked to a decreased risk of cardiovascular disease, hypertension and high blood cholesterol. The 21 grams of protein provided by a 3-ounce serving of trout supplies 37 percent of the recommended daily allowance for an adult man and nearly 46 percent of the daily need for an adult woman.  Trout’s relatively low-fat and cholesterol content make it a good protein to substitute in your diet for meats like beef, pork and lamb, which contain significantly higher amounts of saturated fat and cholesterol.
 
Turkey - Turkey is a rich source of protein. The protein in turkey is lean and low in calories, making it an excellent healthy food choice. Turkey is low in fat and is a source of iron, zinc, potassium and phosphorus. It is also a source of vitamin B6 and niacin, which are both essential for the body's energy production. Regular turkey consumption can help lower cholesterol levels. The meat is low-GI and can help keep insulin levels stable. Turkey contains the amino acid tryptophan, which produces serotonin and plays an important role in strengthening the immune system. It is also a source of selenium, which is essential for thyroid hormone metabolism. It also boosts immunity and acts as an antioxidant. There are many cuts of turkey available including, breast, cutlets and mince.

Walnuts - The nuts are rich source of energy and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health. They are rich in monounsaturated fatty acids and an excellent source of all important omega-3 essential fatty acids. Regular intake of walnuts in helps to lower bad cholesterol and increases good cholesterol levels in the blood. In addition, they are an excellent source of vitamin E. Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals. They also very are rich source of minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium.

Watercress - It is one of the excellent vegetable sources of vitamin-K; 100 g provides over 200% of daily recommended intake. Vitamin K plays a potential role in bone health by promoting osteotrophic (bone formation and strengthening) activity. Watercress is also an excellent source of vitamin-A, and anti-oxidants like carotene, lutein and zea-xanthin. It is also rich in B-complex group of vitamins such as riboflavin, niacin, vitamin B-6 (pyridoxine), thiamine and pantothenic acid that are essential for optimum cellular metabolic functions. Further, it is also rich source of minerals like copper, calcium, potassium, magnesium, manganese and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Calcium is required as bone/teeth mineral and in the regulation of heart and skeletal muscle activity. Regular inclusion of watercress in the diet is found to prevent osteoporosis, anaemia, and vitamin A deficiency and believed to protect from cardiovascular diseases and colon and prostate cancers. Watercress contains more vitamin C than oranges, four times more beta-carotene and vitamin A than apples, tomatoes and broccoli