#MUNIonThis: Whether you’ve just come out of a guilt-inducing holiday binge, or if you simply want to adopt healthier and cleaner eating habits that help your digestive track and further aid in your body’s cleansing and detoxification, adding more fresh fruits and veggies is the way to go.
While many wear by a juice cleanse spanning several days, I believe that it’s important to have more regular practices you can sustain, i.e. it’s better to have a consistently healthy diet of fresh fruit, vegetables, grains, beans, nuts, and healthy oils, with occasional “cheat meals” (that don’t mean binging), vs. going on a 7-day juice cleanse, and then going back to a fatty, preservative-rich diet afterwards.
The important thing is to do something you can sustain, and work your way up towards eating healthier and cleaner in a pace you can manage (unless certain health risks require you to completely eliminate a number of food items from your diet).
I’ve never been a fan of diet by deprivation, but I’ve always been a believer of diet by nutrition, of eating healthier, as much as possible, while still allowing yourself to occasionally enjoy a bag of crisps or a slice of cake (or two), preferably after you’ve crowded out your tummy with a good dose of fruits or veggies.
Here are 10 recommended fruits and veggies, which you may want to make a more regular part of your market / grocery list to help you eat clean, feel great, and move well (literally and figuratively).
- Apples are high in pectin, a type of fiber that binds to cholesterol in the body, thus helping eliminate toxic build up and cleansing the intestines.
- Avocados provide heart-healthy monounsaturated fatty acids and glutathione, a compound that blocks the absorption of certain fats by the intestines and is essential for liver pathway cleansing.
- Lemons or calamansi contain high amounts of vitamin C, which the body needs to produce glutathione. Squeeze some fresh juice or add lemon slices to your water to help your body cleanse itself daily.
- Pineapples are said to help with protein digestion, thanks to the presence of bromelain. This enzyme has also been proven to aid in breaking down fats, and reducing inflammation.
- Broccoli is a cruciferous vegetable, veggies with cross-shaped flowers and known for powerful antioxidant properties. Other cruciferous vegetables include cabbage, cauliflower, and kale.
- Dark, leafy greens, like kale, are a good source of glutathione, for detoxifying the liver, and insoluble fiber, which is good for the large intestine. You can also try adding spinach, bok choi and watercress to blended fruit juices to get a bigger dose of greens everyday.
- Cucumbers serve as a cool and refreshing base for juices, and contains a lot of potassium, magnesium and fiber, which aid in regulating blood pressure. When mixed with carrot juice, they can relieve gout and arthritis pain by lowering the uric acid levels
- Carrots are full of beta-carotene, which our bodies turn into vitamin A. They’re also a good juice base because their natural sweetness can help to mask stronger-tasting ingredients like kale or wheatgrass.
- Okra — there are many arguments over the desirability of this humble vegetable, personal preference-wise, but its definitely good for the body for its ability to stabilize blood sugar, and lubricate the large intestine with its laxative qualities.
- Garlic and onion do more than add much-needed flavor to your dishes, as these contain powerful anti-bacterial and immune-boosting properties. Choose fresh vs. powdered garlic or onion, which no longer possess the same health benefits.
For a quick and easy, cleansing and energizing boost, chuck these things into the blender:
3-4 pineapple wedges
Juice of 2 pieces of calamansi
A handful of kale
You may also opt to add a touch of honey for sweetness, ice to make it more refreshing, and/or soaked chia seeds for more energy.
What are your habits for cleansing or detoxification?
JEN HORN (@nomadmanager) is a wanderer, writer, and designer out to build the MUNI community, create a culture of caring for self, others, and the planet, and make choosing better a way of life as MUNI’s Chief Collaborator. A graduate of AB-Psychology from De La Salle University, she has always had a fascination with the inner workings of the human mind, though she opted to pursue entrepreneurship, writing, and design after graduation. She is the Manila ambassador for 99U, a creative’s resource on Making Ideas Happen. She is also a lover of handwoven textiles, and aims to keep weaving traditions alive through the use of Philippine textiles with her side project Tala Luna.