Fit Friday Issue #22
Managing Toxins Naturally
(See recipe for Cucumber Salmon Poppers below)
Last Sunday we launched the Clean Eating "Detox" Program in partnership with Sophie Shepherd, Founder of Shepherd Healing Essentials (SHE). Sophie is an integrative nutritionist who works with her clients to cultivate healthy eating & lifestyle enhancements by providing personalized wellness plans focused on hormone health, digestive health and chronic pain and inflammation.
Sophie's got a sneak peak into the program with her best healthy living tips and even a delicious recipe you don't want to miss!
Sophie's 5 Tips for Managing Toxins Naturally

Toxins come in all shapes and forms - from the chemicals in the air we breathe and water we drink to the foods we eat that may have pesticides or herbicides. They also come from chronic stress, processed foods, alcohol and smoke. Here are some simple steps you can take today to help reduce your toxic load!
1. Decrease or Eliminate Refined Carbohydrates (i.e. breads, pastas, pastries, breakfast cereal, sweets). Most of these items are processed junk food that may taste great, but they have been stripped of almost all their vitamins, minerals, and fiber. They are filled with real and artificial sugars, too much sodium, and preservatives, so they are digested quickly, causing a spike in blood sugar and insulin levels. Refined carbs are known to increase the risk of many diseases include heart disease and Type II Diabetes. If you need your bread fix, opt for sprouted versions with whole grains, like Ezekiel brand, or fresh bakery bread which doesn't contain as many preservatives.

2. Eat liver supporting foods. The liver is your body's major detoxifying organ, and it needs some support! Healthy liver foods include everything from beets, citrus fruits, avocado, cruciferous veggies like broccoli, cabbage, cauliflower and brussel sprouts. Get creative here, there are tons of wonderful recipes out there on how to spice these babies up.

3. Eat healthy, clean proteins. This can help with Phase II of the liver detoxification process. If you are vegan/vegetarian, opt for fermented soy products like tempeh, miso, and natto as well as brazil nuts. Fermented soy deactivates many of the antinutrients in soy that act as toxins in the body. If you are an omnivore, pasture-raised eggs, grass-fed organ meats, wild caught fish, and good quality bone broth are the way to go.
Pro Tip: If you don't have time to make bone broth you can buy Kettle & Fire for excellent quality.

4. Start incorporating herbs. Herbs can offer powerful benefits. Try incorporating cilantro into your cooking, adding chlorophyll to your juice, or check out Dandyblend for a rich and robust coffee alternative made from dandelion root. You can also buy dandelion root tea or saute up the leaves the way you would with kale. Don't forget turmeric, a known anti-inflammatory agent! Stir some into your morning coffee or evening stir fry dinner. Golden milk lattes are becoming more and more popular, and these are chock full of turmeric!

5. Hydrate, hydrate, hydrate. Most of us are walking around dehydrated. The rule of thumb is to drink ½ your body weight in fluid ounces, so if you are 120 lbs you should aim for 60 ounces of water (approx. 8 cups). If you are exercising and sweating, you'll be losing water and will need to rehydrate. It is recommended that you consume 10 ounces for every hour you work out.
Pro Tip: If you feel like you've had enough water but you are still dehydrated, try boosting your electrolytes by making a natural Gatorade (2 Tablespoons raw honey, 1 gallon of water and 6 tablespoons of Himalayan sea salt.)
With all of this in mind Sophie put together a delicious 5 minute savory snack recipe that includes healthy fats, fiber, and protein and would be compliant with the clean eating program (pictured above).

Cucumber Salmon Poppers
Ingredients
  • 1 organic cucumber
  • ½ an avocado
  • Handful of olives
  • 4 slices of wild caught smoked salmon
  • 2 tsp of dill
  • ½ a lemon
Instructions
  1. Slice cucumber into thick slices and place on small plate (I used 4 in this recipe but you could eat the whole cucumber!)
  2. Cut an avocado in half lengthwise and cut into small squares. Place 3-4 pieces on top of cucumber. (Pro tip: if you want the other half of your avocado to last, keep the pit in. If you need to remove the pit use the thick part of a large chef's knife to tap it in the center, twist and then remove.)
  3. Roll up 4 pieces of sliced smoked salmon and place on top of cucumbers. (Note: smoked salmon can have a lot of sodium so look for brands like Trader Joe's Wild Caught Salmon that are great quality and lower sodium. Fish should always be wild caught.)
  4. Garnish with fresh dill, a squeeze of lemon, pepper to taste, and if you'd like, a few of your favorite olives. 
Note: I like to eat this with a fresh piece of fruit like an apple or paired with a bowl of greens to get more fiber!
Want to learn more? Contact Sophie Shepherd
201.563.3710
Sophie@She-nyc.com
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Fit Friday Credits:
       
Content author: Sophie Shepherd
Editing/Design: Jacqui Zaydel


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