 By Molly Knudsen, MS, RDN These delicate little sprigs pack tons of nutrients and flavor into every bite. They are incredibly easy to grow in your own home; no garden required. But before digging into those details… What are broccoli sprouts? Broccoli sprouts are (very) young versions of broccoli. They are the little green stem that grows from the seed, which develops into a mature broccoli plant with time. Although broccoli and broccoli sprouts stem from the same seed, they are two very distinct foods. First, broccoli sprouts resemble alfalfa sprouts much more than a broccoli floret. Second, broccoli sprouts have a nice crunch texture and somewhat spicy flavor, more similar to radishes than broccoli. And lastly, broccoli sprouts contain higher amounts of a specific health-promoting nutrient than broccoli.1 Why are broccoli sprouts so healthy? Broccoli sprouts and other cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower contain a compound called glucoraphanin. Glucoraphanin is converted in the body to the substance sulforaphane. Sulforaphane plays an important role in the body’s natural detoxification pathways.1 And it turns out that three-day-old broccoli sprouts contain anywhere from 10-100 times higher levels of glucoraphanin compared to the mature vegetable.1 How to grow broccoli sprouts Growing your own broccoli sprouts is a very simple process. You just need a week and a handful of supplies. Supply list:
Steps for growing broccoli sprouts in a mason jar
Storing broccoli sprouts Broccoli sprouts can be stored in a refrigerator in an airtight container lined with a paper towel (this will soak up any extra water or moisture that may be left on the sprouts). They will stay fresh like this for up to a week. Ways to use broccoli sprouts Add broccoli sprouts on top of salads, in sandwiches, in smoothies, or as garnish on soups. References:
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 Add These Detoxifying Foods to Your Shopping List
Detox is a hot topic nowadays. Many detox programs promise to cleanse your body harmful compounds, and others tout weight loss and additional health benefits. Unfortunately, many of these detox methods involve a major dietary overhaul or giving up solid foods altogether, which may actually be harmful to your body.1 Because your body is in constant detox mode, you can encourage this process, correctly and effectively, by simply eating the right foods. Scientific research has found that the nutrients, enzymes, and antioxidants found in certain whole foods can help support the liver’s detoxification pathways, prevent the buildup of toxins, and support overall health.2-4 Chemicals and toxins are everywhere, but your body is built to fight back. Here are six of your top nutritional allies: 1. Cruciferous vegetables & leafy greens Spinach, broccoli, and Brussels sprouts are among the folate- and chlorophyll-richgreens that support the body’s detoxification process by helping to detoxifythe blood and cleanse the intestines.2,4-7 All the more reason to go green! Broccoli deserves some special attention for its high concentrations of glucoraphanin, which is converted in the body to sulforaphane—an active compound associated with many positive health benefits, including its role in inducing phase II detoxification enzymes and support for overall liver health.8-10 2. Turmeric Used in many anti-inflammatory and detoxifying recipes, turmeric contains a powerful substance called curcumin, a polyphenol with anti-inflammatory and antibacterial properties. Science has found curcumin to play a role in modulating cellular response to oxidative stress—demonstrating hepaprotective and therapeutic effects on liver health.11,12 3. Sesame Commonly used in bread products, oils, and dressings, sesame is flowering plant that maybe beneficial for detox. Sulfur-containing amino acids methionine and cysteine—both of which are found at high levels in sesame—are precursors to the production ofglutathione, a key antioxidant in the detoxification process.4 4. Beets These pretty-colored veggies contain betanin, which can help repair liver cells and help support detoxification processes in the liver.13,14 It’s also great for digestion. Tell toxic chemicals to “beet” it! 5. Guacamole No party spread is complete without it! Avocado has high concentrations of the antioxidant glutathione, which has been found to neutralize free radicals to support and protect the liver—i.e., your detoxification powerhouse.4,15,16 Why guacamole? Avocado in this form often uses other healthful ingredients, like cilantro. Also known as coriander, cilantro contains oils with antibacterial, antifungal, and antioxidative properties.17 Pass the guac, please. 6. Garlic Alongside its knack for warding off vampires, garlic may be beneficial for clearing out toxins. The sulfur-containing compound allicin, which gives garlic its unique and strong-smelling aroma, may enhance antioxidation and detoxification capabilities18,19 and has also demonstrated hepatoprotective effects against heavy metals in the liver.20 Incorporating more of these foods into your diet can help support detox processes. Add them to your shopping list today! References:
Submitted by the Metagenics Marketing Team  When working to achieve a goal, being prepared is the number-one thing you can do to help you succeed. So when it comes to a metabolic detoxification program, how can you prepare to set yourself up for success?
One of the biggest hurdles to overcome is…your mindset! Whether you’re hoping to reduce brain fog, gain energy, eliminate a buildup of environmental toxins, or simply give your health a boost, once you’ve determined that detox is a good option for you, a little mental preparation can go a long way. Rushing into a detox (or any new lifestyle program) or starting without motivation will ultimately not produce the mental drive needed to follow through. If you are new to detox programs, they can seem intimidating, but they don’t have to be. Remembering why you started in the first place and the health benefits you are looking to achieve can be a good reminder to keep you going. As you get ready to get “clean,” follow these steps to help move the odds in your favor: 1. Detox your thoughts Take a temperature gauge on how motivated you are to start the program. Motivation and adherence go hand in hand. And without adherence, you won’t see the health results you’re looking for. If you’re lacking motivation, do a little more research behind the program. Know the “why” behind what you’re doing before you start. Keep a thoughts journal to remind yourself throughout the program for the motivational boost you might need to follow through to the finish line. 2. Monitor your caffeine intake Most detox programs include an intermittent period of time that prohibits caffeine. If you are a coffee lover and can’t imagine a morning without it, this might be the biggest hurdle to jump when starting the program. To avoid caffeine withdrawals, start to cut back a week prior to starting your detox. Take out that afternoon cup, swap it with decaf, or do half-caf. Continue with your morning cup and so on. This will make the transition easier. If you like to drink something warm in the morning, switch to an herbal or naturally decaffeinated tea during your detox period. Tip: We all know caffeine can help with bowel movements. If you find yourself backed up on your detox, add some fiber to your diet or try some magnesium citrate to get things moving. 3. Do a clean out Detox programs can last up to 28 days, which can feel like a long time when eliminating favorite foods. To help resist temptation, clean out your fridge and pantry of the foods that you know will not serve you or your body well while on the detox. An empty freezer will help those late-night cravings where you might normally reach for the ice cream when all you have handy is an apple. 4. Replace the water filter Staying hydrated is important whether you’re detoxing or not, but you’ll likely be drinking more water as you go through the detox process. In preparation for this, be sure to replace the filter on your water filtration system before you get started. It will be easier to drink if it tastes clean! 5. Make a shopping list & follow it You’ll want to follow your detox program to the letter, so do your shopping before you start, not after. While you will be eliminating many food options from your diet during the process, there are plenty of food options you can choose from to keep you satisfied, from carbs to fruits and veggies to animal- and plant-based proteins. Plan out your meals before you head to the market and make a detailed list to follow as you shop. If you’ll be following recipes, double-check that you have staple ingredients so you don’t find out you’re missing a vital item right as you’re about to cook. Tip: Don’t shop hungry! Those salty chips and tasty sweets will look extra-tempting when you’re fighting the hunger pangs. 6. Meal prep We’re all busy with family, work, and other responsibilities. It can be tough to think about taking the time to prepare a healthy meal after a long day. By preparing several servings in advance, you eliminate this hassle and can still eat well with minimal effort. Choose recipes that make multiple servings, separate them into individual servings, and then refrigerate or freeze the extras. 7. Know that perfection is impossible It’s important to always show yourself grace. The reality is, we aren’t perfect! We set out with the best intentions, but sometimes things don’t always go exactly to plan. Just a friendly reminder not to let that be a reason to give up. Sometimes too much change at once can be just that, too much! Know what a realistic goal is, do your best, and don’t be too hard on yourself in the process. Consistency is more important than perfection. Ready to get started? Don’t forget to check with your healthcare practitioner prior to starting any diet. Then follow these steps before you get started, and you’ll be feeling healthier in no time! Submitted by the Metagenics team  By Melissa Blake, ND So many options and many lofty promises. When it comes to doing a detox, what do you need to know so you can choose a safe and effective solution? Detoxification: Detoxification, also referred to as metabolic detoxification or biotransformation, is a process that is happening in all of us all of the time. The liver, kidneys, skin, lungs, and bowels are constantly working to reduce the impact of the toxins and toxicants we come in contact with on a daily basis, first by neutralizing them and then by eliminating them through stool, urine, breath, and sweat.  We can support these detoxification pathways on the regular by providing several essential dietary nutrients and ensuring our pathways of elimination are working well. This can include staying hydrated to promote urination, eating fiber to maintain bowel movements, and exercising to support elimination of toxins/toxicants through breath and sweat.
But what if you need a little more support? Although the body is designed to naturally process and eliminate toxins/toxicants, it’s impossible to completely avoid exposure. A combination of a poor diet, high levels of stress, and sluggish pathways of elimination can lead to an overburdened system. Following a well-structured detoxification program can provide support to these overwhelmed systems and help promote optimal health and wellness. A “detox” is a lifestyle program that includes lifestyle and nutritional strategies aimed at reducing the body’s toxic load by reducing exposure to incoming toxins and supportive efficient elimination. However, not all detox programs are created equal. Here are five red flags to avoid when making a choice about a detox program: 1. High-sugar juices A detox that focuses on consuming only juices high in fruit and/or added sugar, although tasty, can do more harm than good. Often low in fiber and other essential nutrients, these juices take your blood sugar on a rollercoaster ride. The lack of fiber can also contribute to constipation, effectively impairing a very important route of elimination. It may also be hard to stick to a juice-only detox, as liquids do not have the same appetite-quenching capacity as whole foods. This could lead to the consumption of more liquid calories to feel satisfied. That is not to say that a daily green-vegetable juice is not beneficial, only that moderation and ingredients matter. Red flag: Juice-only detox programs are lacking essential nutrients and fiber and may wreak havoc on blood sugar levels. Solution: If juicing is for you, consider adding a daily juice or smoothie to your whole-foods routine. Include green vegetables such as kale, broccoli, celery, cucumber, and parsley and keep the fruit content low. 2. Starvation nation Fasting is defined as the voluntary refraining from eating food for various lengths of time.1 It’s important to remember that the process of metabolic detoxification requires many essential nutrients (see infographic above). Well-planned, intermittent periods of fasting may have health benefits and can even be incorporated into a detox.2-5 Long periods without food (i.e. fasting longer than 12-16 consecutive hours) should not be confused with a detox and should only be part of a personalized, medically supervised plan. Red flag: Beware of detox programs that recommend fasting for long periods of time, especially without medical supervision. Solution: Consider incorporating intermittent fasting (IF) into your daily routine, along with a whole-food diet. Common examples include time-restricted feeding (TRF), alternate-day fasting (ADF), modified alternate-day fasting (mADF), and the 5:2 protocol. Speak to your healthcare provider about ways to incorporate IF into a detox program. 3. Miracle cure Beware of headlines suggesting any detox can offer a miracle cure. If it sounds too good to be true, it usually is. Can a well-structured detox program encourage weight loss? Support immune health? Promote blood sugar balance? Enhance gut health? Some can! However, a 10- or 28-day detox should not be viewed as a miracle cure but rather as a way to support optimal health and perhaps offer a kick-start toward your health goals. Red flags: Watch out for exaggerated claims. If it sounds too good to be true, it probably is. Solution: If you have significant or chronic health concerns, always discuss your options with a healthcare provider. A detox may be a consideration as part of a comprehensive, long-term treatment plan. 4. Packaged parcels Convenience is a big selling feature, and just because a food is packaged does not mean it’s imbalanced or poorly formulated. Even so, detox plans or cleanses that offer meals and snacks in the form of ready-to-drink meals, bars, soups, etc. should be carefully examined. Incorporating nutritional powders and having “detox-approved” snacks available can be helpful in managing cravings and hunger during a detox. However, the focus should always be on optimizing wellness with real food. After all, the goal of a good detox program is to promote a healthy, whole-foods approach long-term. Red flags: When incorporating shakes or bars into a detox, review the ingredients closely to ensure they offer well-balanced nutrition. Reconsider detoxes that encourage long-term use of prepackaged meal plans. Solution: Consider incorporating well-formulated nutritional powders and snack bars into a detox program that also includes and promotes a foundation of whole foods. 5. One-track mind A detox that revolves around a single one or two food items (think celery juice or apple cider vinegar) should be approached with caution. Consuming an abundance of one specific food limits the diversity required for adequate intake of the variety of vitamins, minerals, fiber, and protein that support detoxification and may instead provide too much of single nutrient (sodium or potassium, for example). Rather than a detox with a one-food focus, it’s best to choose a safe plan that is based on good science. Red flag: Avoid detoxes that emphasize one food as a cure-all that have not been researched extensively. Solution: Choose a detox program that focuses on a variety of supportive whole foods and has good evidence to support its beneficial uses. So what does the ideal detox program look like? A well-structured detox program should:
Now that you know what to look for in a healthy detox, it’s time to get started. Don’t forget to talk to your healthcare practitioner before you start any diet. References 1. https://medical-dictionary.thefreedictionary.com/Fasting. Accessed December 11, 2020. 2. Headland ML et al. Int J Obes (Lond). 2018. 3. Trepanowski JF et al. JAMA Intern Med. 2017;177(7):930-938. 4. Gabel K et al. Nutr Healthy Aging. 2018;4(4):345-353. 5. Catenacci VA et al. Obesity (Silver Spring). 2016;24(9):1874-1883. |
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