 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.  By Molly Knudsen, MS, RDN
If you’ve ever done a metabolic detox, you know how beneficial it can be to address unwanted changes in the immune system, generalized joint and muscle aches, brain fog, or a lack of energy. Sometimes, exactly what you need is a 10- or 28-day whole-self reset. But maybe you only need a whole-self reset once or twice a year since your body actually does a really good job of detoxifying itself. So what do you do for the other 300+ days of the year? There are two main ways to help your body detox on the daily:
Keep exposure to toxins & toxicants low: The fewer amount of toxins in your body, the less strain is placed on your body to eliminate them. Obvious enough. Right? You would think. But it turns out toxins can be pretty hard to avoid. The term toxins consists of a wide range of compounds including heavy metals, pesticides (synthetic and organic), and industrial chemicals (like polychlorinated biphenyls or PCBs); in this article, where we talk about toxins, we’re referring both to toxins and toxicants.1,2 These toxins can be found throughout the environment, in food, and even in medications. Let’s face it. It can be a toxic world. But it’s not all doom and gloom. There are steps you can take as an individual to help keep the load of toxins you ingest at bay. Wash all produce: Both conventional and organically grown produce carry some pesticide residue, although residue on organic produce can be notably lower.3 Washing produce under cold, running water for at least 30 seconds helps remove some, but not necessarily all, pesticides, herbicides, or insecticides that may be lingering.4 Washing produce is also important for food safety purposes, as it helps remove dirt and bacteria that may lead to foodborne illnesses.5 Choose glass over plastic: Plastic food storage containers, plastic baggies, and even plastic water bottles are known for containing two chemicals: bisphenol-A (BPA) and bisphenol-S (BPS).6 When plastic is heated, these chemicals can seep into the food or water.6 So skip warming food stored in a plastic container in the microwave (which will also completely melt the plastic) and leaving a full plastic water bottle in a car on a hot day. Instead opt for glass or stainless-steel food storage containers and heat foods in glass or microwave-safe containers. Limit alcohol consumption: The liver, which is the body’s main detoxification organ, is also the main organ involved in the breakdown and elimination of alcohol.7 And the liver treats alcohol like a toxin. Because of that, the breakdown of alcohol gets preferential treatment over the breakdown of nutrients from food.7 So say that you have a cocktail with a healthy dinner such as salmon and Brussels sprouts. The liver’s first focus targets removing alcohol from the body, and only then can it begin its nutrient metabolism responsibilities. The more alcohol consumed, the more effort the liver has to make to remove it. But alcohol doesn’t need to be fully banished from the diet for good health. The 2015-2020 Dietary Guidelines for Americans states that if alcohol is consumed (by someone of legal drinking age), it should be done in moderation.8 Moderate alcohol consumption equals one drink per day for women and up to two drinks per day for men.8 So drink wisely, and (as always) prioritize food first. Support the body’s natural detoxification pathways: The second way to help your body detox daily is by promoting toxin elimination pathways. The liver, kidneys, and even the digestive system all work to remove toxins that have accumulated internally. Certain foods, nutrients, and lifestyle factors can help these pathways and systems run efficiently. Here’s what you can do daily to support the body’s natural detoxification system. Get plenty of fiber: Fibers are nondigestible carbohydrates which have physiological effects that are beneficial to human health.9 Fruits, vegetables, and whole grains are naturally high in fiber. Fiber plays an important role in gut or intestinal health, and prebiotic fibers help feed and spur the growth and activity the good bacteria that live in the gut.10 Fiber helps remove toxins that are bound in bile (a digestive juice made by the liver) and may even decrease the absorption of some toxins from the gut.11-13 Some fibers have even been shown to directly bind toxins, neutralizing the threat.13 Focus on sleep: Sleep is essential for every aspect of our health. While sleep may not play a direct role in detoxification pathways, it is definitely needed for optimal health. It’s recommended that adults get at least seven hours of sleep for optimal health, and getting enough sleep benefits the immune system, weight status, stress, and mood.14,15 Hydrate, hydrate, and hydrate: Toxins are mostly excreted in either urine or stool.16 And water makes up the majority of both of those outputs. Adequate hydration is needed for properly functioning kidneys and for softening stools (making them easier to pass).17 So grab that reusable water bottle and drink up to flush those toxins out of your body and down the toilet. Eat foods with detox-supporting nutrients: Yep. Your heard it right. Some foods have specific nutrients or active compounds that play direct roles in detoxification pathways. While you don’t have to eat ALL of these foods every day, incorporating a few servings per week could be beneficial. Pomegranates: These ruby-red seeds are packed with antioxidants, one of them being ellagic acid. Ellagic acid uses some of its antioxidant powers to protect the liver from oxidative stress and has even been shown to help excrete some harmful metals.18,19 Pomegranate seeds are great at adding color, texture, and nutrients to any meal or snack. Try sprinkling some pomegranate seeds on your morning oatmeal, tossing some in a salad, or adding them on top of a slice of avocado toast. Broccoli and broccoli sprouts: These cruciferous vegetables are a main source of a sulfur-containing compound called glucoraphanin.19 Glucoraphanin is converted to its active form of sulforaphane in the body. And sulforaphane is known for its role in detoxification processes. Sulforaphane activates the body’s own detoxification enzymes and even activates glutathione, a powerful antioxidant produced by the body.20,21 Heat may disrupt the activation process to sulforaphane in the body or make the glucoraphanin less available, so raw broccoli (or lightly steamed) and broccoli sprouts are likely the best way to go for maximizing that glucoraphanin intake.22 Green tea: Green tea is chock-full of a class of antioxidant polyphenols called catechins. Most of the benefits of green tea consumption can be tied back to the drink’s catechin content, with one cup of tea containing anywhere between 100 and 200 milligrams of catechins.22 Green tea catechins may be protective against environmental insults due to their antioxidant capabilities and their involvement in liver detoxification pathways.23 Try replacing your second cup of coffee with green tea, using brewed green tea to cook oatmeal, or using matcha powder (a type of green tea leaf powder) in smoothies. The bottom line: Detox is a daily practice. Your liver, kidneys, and even gut are continually in detox mode. While a whole-self reset may be beneficial every once in a while, these seemingly small tips listed here can really add up to lower your toxin burden. And the best part is… following these tips is beneficial for overall health as well. So the only question is, which one will you add to your routine first? References:
 Estrogen is a vital hormone that helps support the reproductive organs. Its metabolism is linked to diet, lifestyle, and genetic makeup.
Just like our bodies, our surroundings too carry varying degrees of estrogen. Plastic containers, nail polish, receipts—our households feature more of the hormone than most people know. And while the body can absorb these environmental estrogens (also known as xenoestrogens) in the same way it can produce estrogen naturally, it’s important to maintain a sense of balance. This is because estrogen dominance—that is, the dominance of estrogen over progesterone—can lead to undesired health effects.1,2 This is where an environmental estrogen detox may serve you. There are a number of steps you can take to help reduce the amount of estrogen in your environment:
These are just some of the steps you can take to help lower estrogen levels in your environment and body. Note that an estrogenic detox is best completed by making small, conscious changes. References
Submitted by the Metagenics Marketing Team  by Deanna Minich, PhD, CNS, IFMCP You’ve likely seen, or heard, the detox debate. Experts, celebrities, and news outlets have reported the importance of detoxing or doing a cleanse. Over time, it’s thought that an accumulation of environmental toxins weighs us down, saps our energy, and prevents us from living our best lives. As a result, the best way to reduce the “toxin burden” is to bring in everyday strategies to remove them and to have dedicated times of year to do a bit more for a whole-self reset. Of course, there’s also the school of thought that suggests that our bodies are built for detoxing, and we don’t need a special diet or product to clear out the system. Detox is just a waste of time, they say. Well, there is no doubt that the body does regular cleansing through breathing, urinating, defecating, crying, secreting, and exfoliating, but are we always doing it efficiently? With all the current data on pharmacogenetics and even nutrigenomics, we now know that every individual is different when it comes to the efficiency of toxin removal. So how would you know if you are one of the “chosen ones” who needs a detox? Let’s look at the body systems from physical, emotional, and mental perspectives, as they may provide the clues. Physical detox Let’s begin by looking at what “detox” means. Over the last two decades, this word has taken on a much more dynamic meaning. In the United States, we encounter over 80,000 different chemicals,1 and an estimated 4 billion pounds of chemical pollutants from plastics, pesticides, solvents, heavy metals, etc. enter into our environment, finding their way into the air, soil, food, water supplies, our clothing, and eventually, into our bodies.2 Every year, the toxic load continues to increase. Scientists now estimate that everyone of us carries at least 700 contaminants within our bodies!3 While it is true that the human body is well-equipped to rid itself of these potentially harmful chemicals, the sheer volume of what we’re now exposed to can overburden our natural detoxification processes and allow the toxins to accumulate in our tissues. One of the first indicators that we may be harboring a toxic burden is to look at changes in the body’s immune system, such as increased susceptibility to colds, flues, and becoming sick.4 Additionally, generalized joint and muscle aches and pains, food, environmental or chemical sensitivities, headache, lethargy, weakness, and even abdominal pain could be signs that you need to help your body relieve some of the accumulated toxins. Emotional detox When we look at detoxification, we don’t just want to look at the removal of physical toxins that weigh down our bodies. We can also be burdened in other areas of life, including emotional and mental aspects that can arise from many areas in life—from the company we keep to physical and psychological stressors to sleep habits. Mental detox In addition to emotional toxicity, we may also experience mental toxins. Perhaps the most pervasive are the limiting thoughts that invade our minds throughout the day like, “Nobody cares what I think,” “I’m just not good at new things,” or “I can’t say no.” Years ago, I heard we have up to 80,000 thoughts each day, and most of them are negative. Regardless of the exact number, it’s probably reasonable to think that most people are not thinking positively most of the time. These types of mental toxins could add up to mental stress, leading to an inability to concentrate and even sleep. And, without proper sleep,6 we may not be allowing for the flux of toxins out of the brain. Steps for daily detox No matter where the toxic burden originates from, there are simple steps to take to help your body detox.
References: 1. National Resources Defense Council. https://www.nrdc.org/issues/toxic-chemicals. Accessed October 17, 2018. 2. http://scorecard.goodguide.com/env-releases/us-map.tcl. Accessed November 5, 2018. 3. Onstot J et al. Characterization of HRGC/MSUnidentified Peaks from the Analysis of Human Adipose Tissue. Volume 1: Technical Approach. Washington, DC: U.S. Environmental Protection Agency Office of Toxic Substances; 1987. 4. Sears ME et al. J Environ Public Health. 2012;2012:356798. 5. J Environ Public Health. 2012;2012:356798. 6. Inoué S. Behav Brain Res. 1995;69(1-2):91-96. 7. Ishii H et al. http://www.clinexprheumatol.org/article.asp?a=2136. Accessed 10/17/18. 8. Guan Y et al. Evid Based Complement Alternat Med. 2015:824185.  Nobody likes uninvited guests. This includes toxins and pollutants such as heavy metals and pesticides from the air, water, and soil that bombard our bodies every day. Over time, these “guests” can build up and can contribute to mild issues such as brain fog, tiredness, aches, and skin complaints.1,2 This is when it is important to understand the three phases of your body’s natural detoxification processes. Here’s what that looks like:
Phase I: Reaction In the first phase of metabolic detoxification, your body reacts to toxins by using enzymes (known as P450 enzymes)3 that act to turn the toxins into free radicals. This is a good thing: Free radicals are a natural occurrence that, when balanced, should not be an issue; it is when free radicals become imbalanced that they are considered an issue. Through this conversion process, toxins become water-soluble molecules that are easier for your body to get rid of via the kidneys (and eventually through the urine).3 Phase II: Neutralization Welcome to the activation phase of detox! After Phase I, some toxins are rendered as more reactive than before. In Phase II, these products are attached to other water-soluble substances to increase their solubility and make them easier to eliminate through urine or bile.3 This process is called a conjugation reaction, and requires co-factors (metal ions or co-enzymes) to make it happen.3 Phase III: Transportation Like a ferry that brings cars and people from Point A to Point B, the transporters of Phase III help ensure the water-soluble compounds created in Phases I and II are excreted from your cells. Before this occurs, Phase III neutralizes the compounds and binds them with dietary fiber. From here, it’s literally a flush when the toxins are excreted.3 References: 1. Goldman RH et al. The occupational and environmental health history. 1981 Dec 18;246(24):2831-6. 2. Nelson et al. 2011. 3. Liska D. The Detoxification Enzyme Systems. Altern Med Rev.1998 Jun;3(3):187-98. 4. Infographic: The 3 Phases of Detoxification. Metagenics Institute. Available at: https://www.metagenicsinstitute.com/ce-education/clinical-tools/3-phases-detoxification. Accessed August 30, 2018. Submitted by the Metagenics Marketing Team  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: 1. National Institutes of Health. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/detoxes-cleanses. Accessed November 15, 2018. 2. Guan YS. Evid Based Complement Alternat Med. 2015;2015:824185. 3. V Marco. Int J Food Sci Nutr. 2011;63 Suppl 1(S1):82-89. 4. Hodges RE. J Nutr Metab. 2015;2015:760689. 5. Suparmi S. J Toxicol. 2016;2016:8515089. 6. https://www.healthline.com/health/liquid-chlorophyll-benefits-risks. Accessed November 15, 2018. 7. Welzel TM. Cancer Epidemiol Biomarkers Prev. 2007;16(6):1279-1282. 8. Kikuchi M. World J Gastroenterol. 2015;21(43):12457–12467. 9. Yoshida K. World J Gastroenterol. 2015;21(35):10091–10103. 10. Glade MJ. Nutrition. 2015;31(9):1175-1178. 11. 2018;10(7):E855. 12. García-Niño WR. Food Chem Toxicol. 2014;69:182-201. 13. Krajka-Kuźniak V. Br J Nutr. 2013;110(12):2138-2149. 14. Clifford T. Nutrients. 2015;7(4):2801–2822. 15. Kaplowitz N. Yale J Biol Med. 1981;54(6):497–502. 16. Sacco R. Minerva Gastroenterol Dietol. 2016;62(4):316-324. 17. Mandal S. Asian Pac J Trop Biomed. 2015;5(6):421-428. 18. Bayan L. Avicenna J Phytomed. 2014;4(1):1–14. 19. Wu CC. J Tradit Complement Med. 2012;2(4):323–330. 20. Nwokocha CR. Food Chem Toxicol. 2012;50(2):222-226. Submitted by the Metagenics Marketing Team  Heavy metals, pesticides, and xenoestrogens
The industrial, chemical, and technological revolutions benefited us in many ways but have also led to a highly toxic world. If we could take a look inside the food and supplements that we put into our bodies, we would expect them to not contain heavy metals and pesticides. However, this simply is not realistic given our modern environment, where we are regularly exposed to toxins through water, food, air, personal care products, and other elements such as:
While this information may come as a surprise, we are not incapable of protecting ourselves from exposure to toxins. Here are four critical ways that we can protect ourselves: 1. Be aware of safety guidelines Action begins with awareness that we need to protect ourselves from daily exposure to toxins. Regulatory agencies such as the Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) publish information and set forth safety guidelines for heavy metal intake and other manageable exposures.5,6 Being aware of these safety guidelines is a great first step toward living a cleaner lifestyle. 2. Detox your home We think our homes are safe, but they are actually where we can be exposed to heavy metals and xenoestrogens—compounds that imitate the hormone estrogen. Xenoestrogens include brominated flame retardants (BFRs) commonly found in mattresses, carpet, electronics, and more. Older homes can also harbor lead paint. Aluminum has been found in pots, pans, and various personal care products. Even scented candles and air fresheners can contain xenoestrogens and other harmful compounds.7 Plastic containers are another place where xenoestrogens lurk. While convenient, plastic containers such as water bottles and bags include chemicals that mimic estrogen in the body. Two of these chemicals, bisphenol-A (BPA) and bisphenol-S (BPS), are especially detrimental in extreme temperatures, as high heat can cause both to break down and leach into foods and liquids.8 Use glass or stainless-steel containers instead of plastic to reduce exposure. 3. Shop smart One of the easiest ways to reduce toxin exposure is by shopping smarter at the grocery store. Look for organic varieties of produce listed on the Environmental Working Group “Dirty Dozen” list, as these items have been associated with high pesticide residue levels.9 For shoppers on a budget, produce listed on the “Clean 15” are identified as non-organic produce with the lowest pesticide levels.9 For animal products, select organic meats whenever possible and pick wild-caught seafood over farm-raised. Not all fish are created equal, and in the deep blue sea, smaller is better as they are gobbled up by larger fish, thereby beginning the cycle of contaminants compounding and building in potency until they reach your plate. Because large fish such as tuna and swordfish are higher on the food chain, they usually harbor greater concentrations of toxins and contaminants being dumped into oceans and lakes than their food source (e.g., smaller fish). 4. Drink filtered water. The tap water in your area could be harboring heavy metals, pesticide runoff, and environmental estrogens like fluoride, chlorine, and other chemicals. In a 2008 study across nine states, the US Geological Survey found municipal water to contain 85 man made chemicals.10 However, adequate water is important for so many bodily processes—including detoxification—so purchase a quality water filter to stay hydrated while keeping toxins at bay. References:
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