Dear Rejuvenate Wellness Center Enthusiast,

The liver is a key player in your body's digestive system. Everything we intake passes through it. It is important to treat it with care so it can stay healthy and do its job. This week, we want to discuss liver maintenance as well as ways to improve liver function. Check out this week's appetizer-themed recipes and our current office happenings.

 

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Liver Facts

The liver is about the size of a football and sits under your lower ribcage on the right side. It weighs roughly 3.5 pounds in a healthy adult and is connected to the gallbladder. It has several important jobs. It clean the blood by filtering out harmful chemicals. It makes a liquid called bile, which helps to break down fat from food. This bile is stored in the gallbladder. The liver also stores glucose, which provides a quick energy boost when we need it. The liver is the only visceral organ that possesses a remarkable capacity to regenerate.
 

Basic Liver Care

The easiest way to take care of your liver is to eat a healthy diet and get regular exercise.  Maintaining a healthy weight will help to prevent nonalcoholic fatty liver disease (NAFLD), a condition caused by a poor diet that leads to cirrhosis of the liver. 

Limit alcohol intake. Alcohol damages liver cells and lead to the swelling or scarring. If alcohol is abused, it can lead to cirrhosis of the liver, which can be deadly. Cirrhosis is a slowly progressing disease in which healthy liver tissue is replaced with scar tissue, eventually preventing the liver from functioning properly. This scar tissue blocks blood flow through the liver and slows the liver's processing ability. Alcohol provides zero nutritional value. We recommend skipping it all together. 

Check your medications. Acetaminophen (Tylenol) is can hurt your liver if you take too much. As an alternative to treat pain and inflammation, we prefer Pro Trauma by Progena. 

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How to Improve Liver Function


Exercise

During physical activity, the heart pumps more rapidly carrying newly filtered blood to your brain, organs, tendons, joints and muscles. Because the liver filters and processes your blood, circulation is important for allowing its cleansing effects to unfold. The body can become more susceptible to disease when blood isn’t flowing properly.
 

Reduce Stress 

Emotional stress is linked to liver damage and therefore overall poor health. As you probably know, high amounts of chronic stress caused by emotional issues, relationship problems, and holding on to guilt, or anger can have an impact on your endocrine, reproductive, digestive and immune systems.

Emotional stress can be linked to a damaged liver, which in turn causes many other physical reactions. Poor liver function has been tied to physical and psychological symptoms, including: brain fog, dizziness, headaches, cramping, joint or tendon problems, menstrual problems, blurry vision, and digestive disorders. 
 

Eat An Anti-Inflammatory Diet

A low-sugar diet that is rich in high-fiber foods, healthy fats, and protein is crucial for supporting your liver. It has been found that large amounts of antioxidants and fiber can help to reverse liver damage and disease. As we've discussed, the liver is the main organ for detoxification. It removes toxins created both inside and outside of your body. When the liver can’t remove harmful substances, the immune system can perceive the rising level of toxins as a threat, causing inflammation. Food allergies, sensitives, or leaky gut syndrome can also become more likely when the liver is under additional stress.

Excess sugar intake places pressure on your liver to convert and store glucose. When blood sugar levels rise, insulin causes your liver to store glycogen. Nitrates, hydrogenated oils, refined vegetable oils, chemicals, artificial sweeteners, alcohol, and caffeine are also taxing on the liver. 

Eating real, whole foods will keep your system in balance, and place less strain on the liver. When it comes to fats and proteins in your diet, focus on quality sources. Cleaner meat sources place less strain on the liver as they are lower in toxins, added hormones, and chemicals. Organic vegetables which are high in antioxidants help fight the negative effects of stress and pollution on the health of your liver. Vegetables also facilitate natural liver detoxification and the ability to flush toxins out through urine.

Make sure to include dark leafy green veggies such as kale, arugula, dandelion greens, mustard greens, Swiss chard, and collard greens in your diet. Dark leafy greens also help to increase circulating glutathione, a vital antioxidant which aids in the destruction of free radicals in the body. As we age or experience illnesses, this becomes even more important as circulating glutathione levels have been found to decrease over time. 

Cruciferous vegetables such as broccoli, kale, cauliflower, Brussels sprouts, cabbage are important in an anti-inflammatory diet. They improve potassium levels, which eases strain on the liver. Cruciferous veggies also help to eliminate carcinogens from the body. 

Include coconut oil in your diet. Coconut oil is rich in healthy fats, specifically medium-chain fatty acids (MCFAs). These MCFAs have antimicrobial, antifungal, and antiviral properties which help to detoxify the liver. 

Apple cider vinegar is known for balancing pH levels within the body. Even though apple cider vinegar is rich in acetic and malic acids, it increases alkalinity in the body. An acidic environment promotes inflammation, whereas an alkaline environment reduces inflammation and nourishes the liver. When choosing an apple cider vinegar, make sure to choose a variety with the 'mother'. We recommend Braggs brand, which you can find in any grocery store.

Fresh herbs such as turmeric, parsley, coriander, and oregano all boost glutathione levels and relieve inflammation. We love using turmeric regularly for its potent anti-inflammatory properties. Turmeric contains curcumin, a compound helpful in restoring healthy blood pressure, improving circulation and fighting toxin buildup. Raw garlic is another great option since allicin compounds found in garlic have long been regarded as powerful antimicrobial agents that lower inflammation, specifically in the liver, while increasing circulatory function. 
 

Supplements for Optimal Liver Function

Natural herbs help the liver metabolize chemicals found in food and medications. Liver cells work to metabolize amino acids from protein foods so they can actually be used for energy. During this process, ammonia is produced as a byproduct. The liver is capable of eliminating most ammonia and sending it to the kidneys to be excreted.  However, when the liver isn’t functioning at an optimal level, the conversion of ammonia is slowed down, allowing it to recirculate in the body.

There are a few powerful herbs which have been found to increase liver function. Dandelion root, bupleurum, milk thistle, and holy basil are a few of these herbs which help the liver properly metabolize foods, eliminate waste and balance hormones.

Dandelion root has a natural diuretic effect. This means it helps balance fluid levels and boosts the liver’s efforts to quickly eliminate toxins, strengthening the immune system, helping with blood sugar balance and relieving indigestion. Dandelion root is also a very mild laxative.

Bupleurum is a medicinal root used commonly in traditional Chinese medicine. It fights infections, inflammation and improves digestion. It also helps improve adrenal gland function, and reduces the effects of stress on the liver. 

Milk thistle is an herb that’s been used for thousands of years to support liver, kidney, and gall bladder health. It is an excellent source of the antioxidant, silymarin. Silymarin is an anti-fibrotic, meaning that it prevents tissue scarring.  It is also known for its antiviral and anti-inflammatory properties. Milk thistle is used to treat alcoholic liver disease, as well as NAFLD.

Holy basil contains essential oils that help combat bacteria, heavy metals and strains of fungus. This in turn eases the strain placed on the liver to filter out these invaders. Holy basil acts as a mild blood thinner and has been found to intensify the effects of prescription blood thinners. It is not recommended for those who are pregnant or breastfeeding. 
 

Recipes:

 

Avocado Egg Salad


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Recipe Credit: www.theroastedroot.net

Ingredients:

  • 6 eggs, hard boiled
  • 1-½ ripe avocados, peeled and mashed
  • 1-1/2 tablespoon fresh lemon juice (or lime juice)
  • ½ teaspoon fine sea salt, or to taste

Instructions:

  1. Add the eggs to a medium-sized pot and cover with a few inches of water. Cover and place on high heat. Bring water to a full (but gentle) boil and cook for 10 to 12 minutes.
  2. Drain the water and immediately run cold water over the eggs. Transfer eggs to an ice bath and allow eggs to chill for 10 minutes. Refrigerate eggs until ready to use.
  3. Peel and roughly chop the hard boiled eggs.
  4. Add the avocado to a mixing bowl with the lemon juice and sea salt. Mash the avocado, leaving it slightly chunky if desired. Add the chopped hard boiled eggs and stir well to combine. Eat on toasted bread with watercress or greens of choice.

Paleo Fried Zucchini with Cool Dill Dip

 

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Recipe Credit: www.paleonewbie.com

Ingredients:

Fried Zucchini Ingredients

  • 2 medium-length (and thick) zucchini squash
  • 3 tbs coconut flour
  • 1 tsp paprika
  • 2 tbs almond milk
  • 1 egg
  • Sea salt to taste
  • Coconut oil (for frying)

Cool Dill Dip Ingredients

  • 1/2 cup of coconut milk cream (the thick part at the top of the can that forms when full-fat coconut milk is refrigerated)
  • 2 tsp lemon juice
  • 1 tbs dried parsley
  • 1 tsp dried dill
  • 1/4 tsp garlic powder
  • 1/8 tsp salt
  • Pinch of ground black pepper

Instructions:

Cool Dill Dip Instructions

  1. Blend all dip ingredients in a bullet blender or similar mixer
  2. If it's too thick, add a little coconut water from the coconut milk
  3. Refrigerate until ready to serve

Fried Zucchini Instructions

  1. Whisk egg and almond milk together in a small bowl. Set aside
  2. Place coconut flour and paprika in a large bowl. Whisk together.
  3. Heat a layer of coconut oil about 1/2-inch deep in a heavy skillet – set to medium low to medium heat
  4. Cut zucchini into 1/4-inch round slices
  5. Add zucchini slices to coconut flour and paprika. Coat zucchini slices with dry mixture
  6. Remove slices and lightly tap each to remove loose seasonings
  7. Next dip each slice into the egg and almond milk mixture
  8. Very carefully place the seasoned and dipped zucchini slices into the hot coconut oil
  9. Cook about one minute on each side, or until golden
  10. Remove from skillet and place on a paper towel-lined plate to absorb excess oil
  11. Sprinkle with sea salt to taste
  12. Serve with the dill dip and enjoy!

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