Table of Contents

PART ONE
 
INTRODUCTION 3
 
Why a liver detox? 5
 
Are liver detoxes safe? 6
 
What benefits will you experience? 7
 
Practicing what we preach 8
 
ONE: WHY DETOX? 10
 
Our health now 11
 
Anyone can benefit from the detox 13
 
How toxic are you? 14
 
The two sides of the detox coin 19
 
What are toxins? 19
 
How your liver detoxifies 22
 
Liver detoxification is a two-step dance 23
 
Maintaining the right balance 28
 
Heal your digestive tract—and take a load off your liver 29
 
TWO: FIVE HABITS TO BREAK 33
 
Wheat—our deadly bread 33
 
Milk—it’s a four-letter word 38
 
Caffeine—kick the habit 42
 
Alcohol—give it a break 48
 
Bad fats—stay away from bad trans and hydrogenated fats 52
 
THREE: FIVE HABITS TO MAKE 55
 
Drink eight glasses of water each day 55
 
Eat the big five superfoods every day 60
 
Maximize your intake of antiaging antioxidants 67
 
Take detoxifying supplements  69
 
Do detoxifying exercises every day 72
 
FOUR: TEST YOUR DETOX POTENTIAL—BEFORE AND AFTER 77
 
The LiverCheck 78
 
The Detoxification Capacity Profile 78
 
The Detox Check questionnaires 80
 
Part two
 
FIVE: START DETOXING NOW! 87
 
What to avoid and what to eat 89
 
Your 9-Day Menu Plan 92
 
Your shopping lists 98
 
Preparing for the Six Golden Liver Detox Rules 108
 
Your liver detox supplement support program 110
 
Troubleshooting 111
 
SIX: YOUR 9-DAY LIVER DETOX RECIPES 114
 
Breakfast 115
 
Snacks 123
 
Main meals 128
 
Desserts 147
 
Juices and smoothies 150
 
SEVEN: YOUR LIVER DETOX FOR LIFE 160
 
Reintroducing milk 161
 
Reintroducing wheat 161
 
Reintroducing alcohol 162
 
Reintroducing meat 163
 
Reintroducing caffeine 163
 
Reintroducing bad fats and fried foods 164
 
How to use your liver detox for life 164
 
Supplements for super health 165
 
NOTES 167
 
RESOURCES 173
 
RECOMMENDED READING LIST 176
 
INDEX 177

About the Author

PATRICK HOLFORD is one of the world’s leading authorities on nutrition and mental health. He has written 30 health books, including The Optimum Nutrition Bible, and is the founder of the Institute for Optimum Nutrition. Visit www.patrickholford.com. 

FIONA MCDONALD JOYCE is a nutritionist, cook, and coauthor of Smart Food for Smart Kids and The Holford Low GL Diet Cookbook.