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ck HolfordShe01 February 2008142,145,1461691121283cm221926.47Detox yourway to awhole new you!Most of us will have over-indulged during the festive period, but Patrick Holford's simple 9-day liverdetox can help you shape up and recharge your liver function after the booziest few weeks of the yeartoxins simply by processing the food weneed for energy. For ex;imple, when you eatprotein, the body breaks it down and someof it converts into ammonia. If the liver isoverworked an ammonia pool is releasedinto the blood, which can ultimately causedamage to your brain, nervous system,kidneys and liver. Another toxin that isreleased from your cells when the liveris overloaded is lactic acid. This causeschronic fatigue and aching muscles. A largebuild-up can lead to anxiety, headaches,high blood pressure or even panic attacks.These are all good reasons to look afterWhat the liver does yourliver. "But as well as producing toxinsAlmost 80 per cent of the liver's functionnaturallyon a daily basis," says Patrick,focuses on detoxifying potentially harmful"yourbodyalso has to deal with additionalsubstances, including oxidants. environmentaltoxins that weThe liver also eliminates excess hormones;constantly inhale and consume, whichpoor function can result in acne and PMS. adversely affect the function of the liverBlood sugar levels are balanced by theand digestive tract."liver and if this function fails the result ischronic fatigue, sugar cravings, weight gainKey toxinsand ultimately diabetes. The single greatest toxin the body has toBile is produced by the liver and withouteliminate every second of every day is theit cholesterol levels rise, causing digestiveproduct of oxidation, or oxidants. Thesedisorders and stomach bloating, IBS,are produced as a result of energy creationnausea, food allergies and poor vitaminwithin cells, as fat and glucose are burned.absorption (particularly A, D, K and E).Other sources of toxins include caffeineandalcohol, salt, processed foods, drugsThe need to detoxandmedicines- especially painkillers - andEven without festive overload, your bodyenvironmentalpollutants, such as cigarettenaturally produces huge quantities ofYourliver should be given thechance to restore itself to fullfunctioning health at least oncea year," advises nutritionist andauthor Patrick Holford. "And the best wayto do that is through detoxing, which canrejuvenate energy levels, increase immunity,boost alertness, reduce bloating, eliminatedark under-eye bags, aid weight loss andclear the skin - what more could you want?"In fact, the liver is an amazing, multi-taskingorgan, so it's vital to keep it healthy.Coverage is reproduced under licence from the NLA, CLA or other copyright owner. No further copying (including the printing of digital cuttings), digitalreproduction or forwarding is permitted except under licence from the NLA, http://www.nla.co.uk (for newspapers) CLA, http://www.cla.co.uk (for books &magazines) or other copyright body.è

ck HolfordShe01 February 2008142,145,1461691121283cm221926.47èsmoke, pesticides and chemicals.Patrick explains: "Ultimately, we needto detox once a year, or whenever we'refeeling sluggish, our skin is breaking out,or when we notice that we're less able totolerate the effects of alcohol. These are allsigns that the liver is no longer working atits best. And this is typically felt after theexcesses of the Christmas period.""My 9-day detox involves replacing badhabits with good ones. This includes givingup food and drink that hinder the liver'sability to detox, such as wheat, milk,caffeine, alcohol and bad fats. When theliver cannot process the flood of toxins inthe body, these excess toxins are stored infat cells, to be dealt with later. This meansyou put on weight, not only because ofunhealthy eating habits, but also becausethe body is making room for all theseunprocessed toxins," says Patrick.But the good news is that in just ninedays this detox should improve your senseof wellbeing and could kick-start a longtermhealthier lifestyle. So let's get to it! i FIVE FOODS TO AVOID1 Wheatcontains a gluten, which cancause constipation, bloating, fatigueand anaemia, as well as coeliac disease.2M*khas a protein that can cause anallergic reaction. If you are sensitive tomilk protein, your immune system wHltreat it as a toxic invader and the liverwHl be tied up detoxifyingit - rather thanother toxins. Try soya milk instead.3Caffeinecan sap energy. Cut outcoffee for nine days for reducedweight gain, better hydration, lower stresslevels and better sleep.4Alcoholis an intestinal irritant andhas been shown to increase the risk ofmouth, throat, intestinal and liver cancers.It also destroys nutrients, including B andC vitamins, magnesium and zinc.5Bad fats Trans fats, found in deepfried foods and some foods containinghydrogenated vegetable oils, can Interruptthe brain's thought processes by blockingthe conversion of essential fats into vitalbrain fats, such as GLA and prostaglandins. 3 Each day 1 fresh juice or dairy-freeTHE 9-DAY LIVERDETOX PLANsmoothie, plus unlimited water and herbal teas.Superfood Muesli with EssentialSeed Mix (see recipes overleaf).of at least 4 slicedseasonal fruits with good squeeze lemon juice.Lunch Salad with 200g chickpeas, 3 pieces ofmarinated artichoke hearts, 'fttbsp sesame seeds,'fetbsp sesame oil, juice of 'A lemon.Snack Olives and a fruit smoothiecelery crudites.Lunch 1 rainbow trout with roasted vegetables.Frozen yoghurt.Snack 2 plums and 6 almonds.DinnerCombinationSnack Hummus with handful of carrot andDAY1BreakfastBreakfastor juice45g rice boiled with 'fetsp MarigoldReduced Salt Vegetable Bouillon Powder, 200gcanned green lentils, 60g chestnut mushrooms,V2red onion, V«bulb fennel, squeeze lemonjuice, parsley, black pepper. Large mixed salad.Snack Pomegranate or grapefruit.DinnerPatrick's Primordial Soup (see recipeover page) and stir in a serving of Super Greenspuree, 200g boriotti beans, Vjtsp MarigoldReduced Salt Vegetable Bouillon Powder. Servewith rocket on pumpernickel-styleDinnerCarrot and Lentil Soup (makes 2portions). Vztbsp olive oil, 1 clove crushed garlic,Vi chopped onion, 1 large celery stick, 2 carrots,100g red split lentils, 500 ml vegetable stock.Simmer for 10 minutes. Stir in Super Greens Mix.Mix (see recipe overleaf).DAY 4DAY 3BreakfastBreakfastCinnamon Fruit Porridge, made withrye bread.Snack Corn on the cob. Smoothie or juice.Smoothie made with 1 small banana,1 small punnet blueberries and orange juice.Snack Hummus with a handful of crudites.40g oats, '/2tsp ground cinnamon, chopped fruit.Snack Sliced avocado with lemon juice.Lunch Carrot and Lentil Soup (left overLunch Dip. Whizz Vitsp olive oil, V2clove crushedfrom yesterday).garlic, 'ft red onion, }U aubergine, Vitbsp tomatoSnack Apple and a handful of walnuts.DAYis 2reproduced under licence from the NLA, CLA or other copyright owner. No further copying (including the printing of digital cuttings), digitalCoveragereproduction or forwarding is permitted except under licence from the NLA, http://www.nla.co.uk (for newspapers) CLA, http://www.cla.co.uk (for books &magazines) or other copyright body.è

ck HolfordShe01 February 2008142,145,1461691121283cm221926.47èDinner75g brown basmati rice with 1tbspLunch Carrot and Lentil Soup or Leek,pumpkin seeds, 3tbsp otives, 1tbsp olive oit, 1Cannellini and Potato Soup.clove crushed garlic, handful each basil, rocketSnack Raw baby corn with hummus.and baby spinach, juice Vi lemon, black pepper.DinnerRoasted peppers stuffed withmushrooms and pine nuts. Large salad.DAY5BreakfastDAY 9Fruit and seed salad includingEssential Seed Mix (see overleaf).BreakfastSnack Pear with handful of pecan nutsSnack Roasted pumpkin seeds.Lunch Sandwich with 1 salmon fillet, 1 largeLunch 1 fillet of salmon with 75g boiled Puyslice pumpernickel-stylelentils, Itbsp tomatorye bread with saladand Super Greens Mix (see overleaf).Snack Guacamole with crudites.Dinner Leek, Cannellini and Potato Soup (makes2 portions), tap olive oil, 2 cloves crushed gartic,2 large sliced leeks, 2 medium cubed potatoes,600ml boiling water, 3tsp Marigold Reduced SaltSmoothie with Essential Seed Mix.puree. Large green saladSnack Olives, plus smoothieDinneror juice.75g quinoa (a gluten-freegrain) cookedin boiling water with Itsp Marigold ReducedSalt Vegetable Bouillon Powder. Serve with aselection of roasted vegetables, including yhsweet potato, yh red onion, V2red pepper, ViVegetable Bouillon Powder, 410g can cannellinicourgette, 1 clove crushed garlic, lOOg cherrybeans, black pepper. Simmer for 15 minutes.tomatoesDessertpumpkin seeds and Super Greens Mix. D Small bowl rice pudding withmixed with Itbsp olive oit and 2tbspspoonful of pure fruit spread, such as St Dalfour.DAY 6BreakfastSuperfood Muesli with EssentialSeed Mix (see overleaf).Snack Toasted pumpkin and sunflower seeds,plus a piece of fruit if required.Lunch Leek, Cannellini and Potato Soup (leftover from yesterday). Stir in Super Greens Mix.Snack Hummus with crudites.DinnerBean and artichoke salad with 1 clovecrushed garlic, V2chopped red onion, Itbsp oliveoil, 125g cherry tomatoes, Itbsp tomatopuree,200g mixed pulses, 3 marinated artichokehearts, Itbsp black olives, handful basil leaves.DAY 7BreakfastCinnamon Fruit Porridge withEssential Seed Mix (as recipe day 3).Snack Seasonal fruit and a handful of cashews.Lunch Chickpea and Sesame Seed Salad, as day 1.Snack Olives, plus a piece of fruit.DinnerPatrick's Primordial Soup. Stir in SuperGreens Mix (see overleaf).DAY 8BreakfastToast and nut butter.Snack Apple and a handful of cashews.Coverage is reproduced under licence from the NLA, CLA or other copyright owner. No further copying (including the printing of digital cuttings), digitalreproduction or forwarding is permitted except under licence from the NLA, http://www.nla.co.uk (for newspapers) CLA, http://www.cla.co.uk (for books &magazines) or other copyright body.è