by Christy Maskeroni, MS RD

As Summer approaches, many of us are frantically trying to get ready for Beach Season.  Whether you are a self-motivated health nut, or a newly-motivated convert, now is a great time to kick-start your health. You may be thinking you are in need of those no-real-food juice cleanses or the say-no-to-carbohdyrate diet to get you back on track or detoxify your body of all that excess it tends to store.  What if I told you that just eating from a variety of real foods and food groups could have you on your way to achieving your fitness goals. Sounds too good to be true?

After the mindless eating and drinking that many of us engage in, your body may be in need of a detox.  What exactly is a detox?  It is the removal of harmful substances such as poison or toxins from the body.

Every one of our bodies detoxifies on its own.  Whether you are working, running after the kids, or meeting friends for dinner, your body is taking care of you.  However, as you are moving through your busy routine, you are also surrounded by many harmful toxic materials.

Toxic substances can be in the water we drink, the air we breath, the clothes we wear, the food we eat, the alcohol we sip, the cleaning supplies we use, the deoderant or make-up we use…you get the picture.  Your body absorbs these harmful substances, but this is partly why you have those wonderful organs in your abdominal region.  Your liver, kidneys, colon, gallbladder, blood, and skin all play a part to help get rid of these toxins.  Some of the materials will easily be excreted and cause no harm.  However, others can accumulate in your cell membranes and fat cells and create a build-up which can cause mild reactions (headaches, fatigue, allergies, rashes, muscle pain, mental confusion) to more severe problems (autoimmune diseases, hormonal imbalances, nutritional deficiencies, cancer).  Basically, the longer you expose yourselves to these toxins, the greater the damage.  So what can you do?

Quality food is one solution.  You can assist your body in its own detoxification processes by eating a varied, nutrient-dense, fiber rich, balanced diet.  We may be feeling the effects of our over indulgence due to a poor-quality or restricted diet that lacks the essential vitamins and minerals. However, you can easily change that pattern by following these easy 10 steps:

10 steps to assist your body in its own natural detoxification process.

1.      Increase fiber consumption.  This helps move toxins through the body by adding bulk to your stool for elimination.  This includes fruits, vegetables, beans, legumes, and whole grains (brown/black/wild rice, quinoa, whole wheat couscous, whole wheat breads, etc.)

2.      Drink more water.  This too assists in the movement of material through the digestive system as well as through the kidneys for elimination.

3.      Eat more fruits and vegetables.  These offer fiber and several vitamins and minerals that assist in the detoxification process and removal of free radicals from the body.  Choose organic as often as possible and avoid those that have been waxed, sprayed, dyed, or fumigated.

4.      Get more sleep.  Your body does most it’s rest, repair and recovery at night.  Lack of sleep has been shown to cause hormonal imbalance leading to numerous problems including diabetes and obesity.  More sleep can help control hunger levels, cravings, mood and anxiety.

5.      Decrease additives and preservatives.  Examples of this include MSG, nitrates, nitrites, BHA, and BHT.  These are toxins that can begin to build in the cell membrane and lead to problems.

6.      Eat less refined carbohydrates/sugars.  This includes white breads, cookies, cakes, candies, sugar, white pasta, etc.  Refined carbohydrates lack the necessary nutrients that your body needs to assist in the detoxification process.

7.      Reduce the fat in your diet, especially saturated fat.  A high fat diet has been known to increase your risk for disease.

8.      Reduce your stress levels.  The accumulation of stress in the body can throw the body’s natural function off.  This can eventually cause an imbalance and lead to a multitude of problems.  Yoga, meditation, journaling, and exercise are a few effective ways to reduce stress levels.

9.      Drink less caffeine.  Too much caffeine can disrupt liver and endocrine function as well as many other functions in the body.

10.  Reduce your alcohol consumption.  Alcohol is high in calories and has little nutritional value.   Drinking alcohol produces a toxin as it is metabolized in the liver and can deplete several vitamins and minerals in the body.

Many of these ideas might seem obvious but the truth is, they work! Food is your fuel.  If you know your car runs most efficiently on premium gas, then that is what you put it in the tank.  It is the same thing with food.  When you feed your body the food it needs, you will be amazed at how much better you run and feel.

Where should you start?  Here are a few foods that are very beneficial in helping you reach your body’s full potential.

• Yellow, red, green vegetables like peppers, spinach, collard greens, swiss chard & kale
• Lean proteins like chicken, seafood, eggs
• Fruits like raspberries, blackberries, blueberries, tomatoes, bananas, grapefruits, lemons
• Beans and legumes like peas, lentils, and soybeans (edamame)
• Nuts and seeds like pumpkin seeds, black currant seeds, brazil nuts, walnuts, and almonds
• Avocados
• Whole grains like brown/black rice and quinoa
• Sea vegetables like hijiki, arame, seaweed
• Cabbage and brussel sprouts
• Wheat grass, spirulina, chlorella
• Oils like flaxseed, primrose, fish oil, and olive oil
• Milk thistle
• Sweet potatoes and potatoes
• Burdock root
• Garlic and onions

Christy Maskeroni is the Director of Nutrition at CLAY Health Club & Spa as well as a Master Trainer and Yoga Instructor (RYT-200).  She holds a Master of Science in Nutrition and Applied Physiology from Columbia University, Teachers College and is a Certified Personal Trainer through NASM.  For more information on Christy and her nutrition services visit www.insideclay.com/nutrition or follow her fun tips on Twitter @cmaskeroni