- Making bile and cholesterol (enabling you to break down fat and make hormones)
- Maintaining immunity
- Storing vitamins and minerals
- Balancing hormones (excreting oestrogen, activating thyroid and leaving us lean and happy)
- Controlling glucose and fat supplies (keeping blood sugar and energy levels balanced)
- Phase one detoxification - gathering toxic waste i.e. filling a bin bag (hormones, alcohol, caffeine, medicine and antibiotics).
- Phase two detoxification - conjugation (waste binds with/sticks to something to allow movement to the kidneys for excretion) i.e. putting the rubbish out.
- Take a good quality multivitamin as an insurance policy. If you take, for example, zinc and selenium A, C, E you are not going to be able to utilise them effectively as all vitamins and minerals work in synergy. You need a multi as an umbrella. In my experience, clients cannot always discern how it has helped but their general state of well-being is almost always improved. They are more balanced.
- Include antioxidants in your diet. A cup of green tea in warm water with half a lemon twice a day is a good way to stay alkaline, lower the GI of food and ensure that you get a good dose of antioxidants. Vitamin E is also a good source (dark green vegetables and nuts - go on, finish those sprouts!)
- Eat foods that will aid phase two. Garlic, onion, leeks and egg yolk are all good bets. Turmeric is also a good addition along with staying hydrated.
- Lay off the fruit. Fructose does not act like other sugars. It can only be digested in the liver. Eat a broad range of vegetables instead for a few weeks.
- Start 2013 with a realistic, sensible goal. People often work in extremes. Horrible Christmas, impeccable New Year. Be patient, implement change gradually. To ensure you are as efficient as possible and maximise progress find a practitioner who can devise a nutrition, exercise and supplementation programme that is tailored to your body and needs.
Also on HuffPost UK Lifestyle:
Why we love them: Just one of these sweet citrus picks contains 60 percent of your daily recommended intake of vitamin C. How to enjoy: These perfectly-portable fruits are easy to grab and go. Or try adding a few slices to your next winter salad. When paired with a dash of vitamin C, the iron in leafy greens like kale and spinach becomes easier for the body to absorb.
Why we love it: One of the first foods to come to mind when you think "superfood," kale has earned its reputation. It's rich in vitamins A and C, iron, potassium and calcium. How to enjoy: If you're going to enjoy it raw in a salad, be sure to add a little healthy fat, like olive oil, avocado or nuts, to help the body better absorb all those nutrients. Sautéed kale is another tasty option, as are kale chips for a fun crunch that's low in calories, says Bauer.
Why we love them: These crunchy root veggies deserve their reputation for being good for your peepers -- a cup of chopped carrots contains more than 400 percent of your daily recommended intake of vitamin A, also found in the similarly-hued sweet potato. Plus, the naturally-sweet taste may help someone with a sweet-tooth keep cravings at bay, says Bauer. How to enjoy: While they're perfectly good raw, they can also be pureed into a cozy winter soup or roasted along with other root vegetables.
Why we love them: While these leafy greens sometimes get a bad rap for their taste, they're part of the cruciferous veggie family -- the same group that boasts broccoli, cauliflower and other well-known superfoods that fight inflammation and seem to offer some protection against certain cancers. Brussels sprouts are also rich in fiber, potassium, vitamins A and C and iron, all for very few calories. How to enjoy: Bauer swears by sautéing those Brussels with a little olive oil and garlic.
Why we love them: A well-known source of vitamin C, grapefruit is also rich in fiber, which can help keep you full and lower cholesterol, among other benefits. Grapefruit has also been found to aid in weight loss. In a 2006 obesity study, participants lost the most weight when they ate half a grapefruit before a meal. It's also 90 percent (or more) water, meaning it can help you stay hydrated. And the red variety is rich in lycopene, the famed antioxidant abundant in tomatoes, says Bauer, which may offer protection from certain cancers and skin damage from UV rays. Just be careful, as grapefruit is known to interact dangerously with certain medications. How to enjoy: Broil a half with cinnamon and honey for a tasty winter treat or try the slices as a salad topper, to help with iron absorption.
Why we love them: Another root veggie with a similar appearance to a carrot, parsnips add a "sweet, nutty flavor" to winter soups and stews. They are rich in fiber, vitamin C and potassium. How to enjoy: Besides the afore-mentioned soups and stews, parsnips also go well with other roasted root veggies, or mashed for a less starchy potato-esque side, says Bauer.
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