Get Your Glow On 3 Day Detox Grocery List
Breakfast: Glow Smoothie / Lunch: Luscious Locks / Dinner: Detox Cleansing Soup X 3 days!
- Apple X 3
- Avocado 1
- Kale 1 bunch
- Leek X 1
- Beets X 2
- Blueberries X 1
- Cabbage ½
- Cauliflower X 1
- Lemon X 2
- Lime X 1
- Onion X 2
- Papaya ½
- Pear X 1
- Spinach 1 bunch/container
- Strawberries 1 container
- Sweet potato X 3
- Apple cider vinegar (ACV)
- Chia seeds
- Coconut Water
- Extra virgin olive oil (EVOO)
- Hemp seeds
- Pine nuts
- Raw Honey
- Vegetable stock (low sodium, gluten free)
HEALTH BUZZ: Why these foods are great to help you get your glow on!
Apples: Apples are the bell of the ball when it comes to beauty! They contain the antioxidant quercetin (which is in the peel of many varieties) which helps protect you from the “burning” UVB rays that trigger skin cancer. Monroe, Cortland and Golden Delicious are a few of the varieties with the highest amounts.
Apple Cider Vinegar (ACV): ACV helps to stabilize blood sugar and alkalize the body, which helps to reduce your waistline and inflammation including blemishes on your skin.
Avocados: Avocados provide healthy fats that help your hair shine. In addition they help to signal the release of a hormone called leptin which tells you that you are full!
Beets: Beets help to support cleansing and kidney function.
Cabbage & Cauliflower: Both cabbage and cauliflower are in the cruciferous family and help to promote detoxification thanks to their indole-3-carbinol which helps to move liver detox from phase I to phase II.
Coconut Water: Coconut water gets three stars to getting your glow on! Coconut water is hydrating, helps to oxygenate cells and is anti-microbial keeping your pores clear.
Garlic & Ginger: Garlic has anti-microbial properties, helping to rid bugs that may have settled in your digestive system, while ginger helps to promote digestion. Both work to help you absorb the most from your wonderful fruits and veggies!
Extra virgin olive oil (EVOO): This healthy fat contains essential fatty acids that help skin resist UV damage. EFAs are also part of the cell membranes that help to hold moisture in. Our EFAs come from our diet as the body can’t manufacture it , so include EVOO as well as other foods rich in omegas i.e. chia seeds, flax seeds.
Hemp Seeds: Hemp seeds provide the body with extra vegan protein which helps to build healthy skin and happy hormones!
Kale: Kale is a nutrition powerhouse with just one cup giving you more than 100 percent of your Vitamin C and A needs. Vitamin C is a key nutrient in the production of collagen which gives our skin its firmness and strength, while Vitamin A is rich in carotenoids which help our skin glow.
Lemons: Lemons are alkalizing helping to reduce inflammation which promotes blemishes. They also help to promote digestion and detoxification. You can also refresh your skin with a splash of lemon juice and a rinse of water following anytime!
Limes: Lime juice and peel can be used to reduce dark spots (increased melanin), caused by aging, exposure to UV rays thanks to its natural bleaching and skin lightening properties. Lime peel has the ability to reduce melanin production. Just apply the juice with a cotton ball to the darkened portions of your skin and leave it on for 30 minutes and or add some lime peel to a face mask. However, it’s best to stay indoors while doing so as direct exposure to sunlight can make your skin more sensitive to sunlight. Lime juice with honey can also be used for blemishes. Acne, pimples and blemishes are caused when dirt, oil and dead skin cells clog your pores. The bacteria that get trapped in facial pores aggravate the inflammation, increasing redness and soreness. Thanks to the antibiotic properties of lime juice these blemishes can be reduced and or prevented. Simply prepare a facial scrub of lime juice, honey and oatmeal flakes (gluten free for those who are GF) and use weekly. Both honey and lime juice will keep the area clean while the acidic nature of lime juice will control excess oil. This facial cleanser can in addition help reduce the scars left by pimples.
Onions: Are from the allium family which help you detoxify especially excess estrogens. When estrogen is high, progesterone often is low which promotes swelling and water retention. These guys as well as garlic also help to prevent you from getting a cold or flu and missing any nights out on the town!
Papaya: Papaya contains the natural enzyme papain which helps to promote digestion. When you are digesting well your body can absorb all these radiant nutrients like Vitamin A for your skin, B vitamins for your mood, and C for your glow!
Pear: Pear adds natural sweetness to any meal with its fiber to slow down the rise in blood sugar and then fall. This is a good thing, because repeated sugar spikes can damage collagen, a protein that keeps your complexion plump and smooth. Pears also have vitamin C, which fights free radicals.
Pine Nuts: Pine nuts are rich in Vitamin E which helps protect your skin from aging (oxidative cell damage) and supports healthy skin growth.
Raw Honey: Raw honey has not been processed which can often deplete its nutritional content. Depending on where the honey is collected from, it contains many nutrients and minerals excellent for skin health such as vitamin B, iron, manganese, copper, potassium and calcium. Not only does it help your skin glow from the inside out thanks to its nutrients but it also can be used topically when mixed with water as a humectant drawing moisture to the skin and is perfect as a gentle cleansing solution for even very sensitive skin. When mixed with water, honey releases peroxide properties which helps heal acne and impede bacterial growth causing more acne.
Strawberries: One cup of strawberries has over 100 percent of your daily value of Vitamin C a potent antioxidant that promotes the production of collagen fibers that help keep skin smooth and firm. Not only that but more C may help reduce those wrinkles! One study showed that women with lower intakes were likelier to have dry, wrinkled skin. Early research also shows that ellagic acid, an antioxidant abundant in strawberries, protects the elastic fibers that keep skin from sagging.
Sweet Potatoes: Sweet Potatoes are rich in beta-carotene to reduce dryness further.
Walnuts: Walnuts give you omega-3 fatty acids (more shine!), biotin (which when deficient can lead to hair loss) and vitamin E, which protects your cells from DVA damage from excess sun. These nuts are storehouses of alpha-linolenic acid, an omega-3 fat that’s a key component of the lubricating layer that keeps skin moist and supple. A 1/2-ounce serving of walnuts provides 100% of the recommended daily intake of ALA. As an extra bonus, eating walnuts with dinner or a few hours before bed, can help you get more zzz’s ! Researchers at the University of Texas Health Science Center discovered that walnuts contain melatonin, a hormone that regulates sleep and female hormones.
OTHER GLOW FOODS!
Romaine lettuce: Six leaves provide more than 100% of your DV of vitamin A, which revitalizes skin by increasing cell turnover. The mineral potassium in romaine gives skin a refreshing boost of nutrients and oxygen by improving circulation.
Tomatoes: Eating red helps keep skin from turning red. Volunteers who consumed 5 tablespoons of high-in-lycopene tomato paste daily for 3 months had nearly 25% more protection against sunburn in one study. Even better, skin had more collagen, which prevents sagging. Another reason to toss an extra tomato into your salad: German scientists report that higher skin levels of this antioxidant correlate to fewer fine lines and furrows. As a bonus other research suggests that lycopene may also lower your chances of heart disease: In one study, women with the highest levels of it had a 34% reduced risk.
Soy: Fine wrinkles and skin firmness improved after women in their late 30s and early 40s ate foods like tempeh that contain the soy isoflavone known as aglycone, found one study. Volunteers consumed an amount of aglycone comparable to 3 ounces of tempeh a day for 12 weeks. Be sure and use non-GMO sources when using soy for your best health benefits.
Eggs: Lutein and zeaxanthin, two antioxidants found in eggs, more than quadrupled protection against the UV damage that leads to lines, brown spots, and cancer in one study on women. Skin was also markedly softer, firmer, and better hydrated.
Almonds: Eating a handful of almonds every day boosts levels of vitamin E, one of the most important antioxidants for skin health. You’ll get a surge in moisture too for all of you who are prone! Worried about calories, though nuts are high in calories, women who ate them at least twice a week were less likely to gain weight than those who rarely did, in a new study of over 50,000 women.
Cocoa made with dark chocolate: Women in one study positively glowed after drinking 1/2 cup, thanks to a significant increase in circulation that lasted 2 hours. But a daily cocoa habit may rejuvenate your complexion even more. Women who drank 1/2 cup of cocoa high in flavonoids (as is dark chocolate) every day for 12 weeks in another study had significantly softer, smoother, and better hydrated skin.
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