welcome viewers i'm your host dr heidi weinhold in you were watching asked the nature of path today i'm here with my good friend and colleague dr john laird john is the nature of path of dr who works for you p m c the center for integrative medicine in shadyside welcome john thanks i mean it's so good to have you and if you joined today i wanted to talk about in the the detox diet and in the in the cleansing programs out there you know everyone myself included included tends to make new year's resolutions you know to live a healthier lifestyle in people feel that they can kind of kick it off if they start with a detox diet right how do you feel about can be work started for up to a month or for people that want to address more serious conditions like government or throat is sore for malaga chronic fatigue syndrome things like that so there's a it different degrees one of the things that people can do as well is just alter their diet and that's to help to detox as well you know i think you may make an excellent point and that's really how i feel about it you know that the shelves are cluttered with these detox diet talks kids and it you know they're ok for it for a short term or or for a short while but really it's to really make a difference in your overall health you have to make a change and it's not that you know it's really hard to deal it's just too easy not to do it and how do you you maybe it would be good to kind of explain to people really what what it nature path to cleanse and entails you know is it is it one of these little kids in a box is that is that how they do it or is it more do you do you give them like a special diet to follow or give them a shopping list with a list of foods to follow well so ideally if you really want to do the full blown detox diet it's about twenty eight day diet ok and it does ask people to avoid certain foods gluten containing grains and red meat  dairy products and some citrus fruits ok sugar of course white flour of course you know those typical foods that are not very healthy and then people say well what am i going to eat and so that's to do this will help guide them through looking at what they currently eat and how they can make changes in their diet to incorporate those different foods and there are recipes in the booklet as well so that can help people you know figure out what to eat that's good what would us supplements do you recommend what what supplements do you tend to use in your in your practice someone's going to cleanse ok well there's different products out there on the market and some come in tablet or capsule form and some are powdered supplements and there are some that are combination and typically  use and it's along with that i may ask a person to use a probiotic i may ask somebody to use another there's another capsule or tablet form of a multi vitamin mineral plus some other nutrients the holidays right you know i myself included and sure it's good you know just to give give your liver arrestor livers in charge of detoxifying really all your hormones you know everything that we ingest we eat environmental everything goes goes to the liver needs to be detoxified broken down into smaller components so that it can be eliminated you know through your balance or or through your urine so going through a cleanse and really he you know you you mentioned it's really getting people away from it just trying to eliminate a lot a lot of the processed foods and you know really upping like there are green vegetables and a lot of fib key though is if you're constipated you're going to be sick during a client's we should probably stress that one too that's right you know fruits and vegetables and fiber and plenty of fluids a lot of fluid and exercise as well and you know some parts of the cleanse depending on the type of cleanse some cleanse is really for a week or so just allow fruits and vegetables and so at that point that people would exercise a little less and be more relaxed and take time to rest so classes are great but they're not useful during a time when you're really stressed out busy in your life because you sort of you know it's you have to work that into your your lifestyle because you're tired you can get tired you know  he does all that doctor as shakes every day they put a ton of psyllium husk in there you know and see i don't know how how do you feel about psyllium house i'm not a big fan of it because i think it can kind of you know they just but if you use it you really have to drink lots and lots of water so i don't think people do you know you know the they start out that they think they're doing really healthy and that they're doing a good thing but even long term that too much psyllium i think it's almost like sa it's not a good solution oh no so yes so you have to you know target the program for individual people exactly so it's good to come and see someone like yourself sure to have some guidance and just don't  get it by a little a little kid over the counter and yeah i mean that's what your health condition is if you're a healthy person without any medical problems that's could be fine but if you're a person that does have what you're saying it will bowel syndrome or you know ginger and those can be beneficial to treating you know inflammation do you have them they drink any any specialities are very very juices do you do you believe in juicing do you have your patients to use occasionally i do it just depends upon what they have available and how much they're can afford and so you think it's beneficial you know it depends upon usually there's a you know a carrot an apple base or than you want to throw in other you know foods on top of that i like these green drinks yeah yeah they i mean they look green they're green but don't look pretty but boy you know they do you do feel good when you when you and you try it a simple one i like to take a couple of kale just remove the stem and you don't need a fancy blunder at home i mean just it might take a little longer to to blend it up but just you know a glass of water a couple leaves of kale chop a stock of celery because that that actually helps to aid digestion and surprisingly it makes it taste a little better you know and you can add a little bit of a cucumber and then whatever your favorite fruit is like i like i like all the you know the blueberries raspberries even sprouts and the kale and the colors in the swiss chard in the back choice so that's more than no really you know in this that's what i tell my patients all the time and those people that are concerned about cancer prevention or prevention of recurrence of cancer those are excellent vegetables  it's i tell them have a serving a day which is just to have a cup of cooked vegetables like that yeah in addition to you know as you're saying including them in some juices if they juice those are excellent detoxification because they're saying one in four now are diagnosed with cancer you know and you know in the wintertime a lot of people don't feel like eating like cold vegetables or salads so i have them roast them and you know even even broccoli roasted it actually it liver right and i tell people sometimes i have them like make cucumber water oh yeah i haven't done that oh my gosh but it does help with bloating and it just helps it's like a real gentle direc just place half of a cucumber slice it peel it put it in a pitcher of water and you can keep adding water to it must drink it throughout the day but it does kind of help flush out a little bit yeah cranberry water's good to into that into you know using very much and i guess i just think of all the  vegetables you know you get are from the metabolism of those vegetables in your in your gut and so it's beneficial it helps to actually estrogen into a less inflammatory  know roasting broccoli answer that serino i think so you're going to get it from good websites that for people that they want to just maybe incorporate more of a more vegetables in their diet is that what do you normally how do you get your protein and that's the biggest question i guess the biggest plenty i mean our products so there's plenty of protein and dairy products being destroyed beans and peas cooked of course and those are actually in a nutritionist but he wrote a really good blog and he just came out with a really great book and i've been recommending it to all my patients because this is probably one the best books out there for specialized diets so anyone that that if you want to get them off of gluten or maybe third if they're intolerant to dairy products there's a whole you know section of you know dairy free casein free and the recipes are really good it's a great book but you can  medical doctors just kind of explaining like the pathways and getting back to the science of while these things work why why natural medicine works and in the reasons for it and even like with with osteoporosis he had a really good seminar just just you know breaking it down because you know that this one of the biggest fallacies is you know in this country we have such a high  incidence of osteoporosis and yet we drink more dairy than than anybody else in the world and in he explains what why that is and it's not because we're not getting enough barrier or we're not you know getting enough calcium in our diets but he really goes on into the like vitamin k and and because that's really essential for carb oxalate ing the calcium so you get it into the into the bone and you get that from great star green vegetables not enough vegetables in the fight in india in the winter enough magnesium not enough potassium there was a study that was recently done that showed that people even supplemented with twenty three hundred milligrams of for potassium had increased bone density yeah people should go to well the institute of medicine recommends forty seven hundred milligrams of potassium a day i think i could probably get about two thousand and the way to get lots of potassium course people think oh yeah bananas yes bananas are good they are but a five hundred milligrams per banana beans and peas are excellent ok you can get six or eight hundred milligrams for half a cup that's good so lean meats have tassimo as well  know b creams and kale and colors have a good amount of potassium as well so you really have to sort of emphasize the fruits and vegetables the beans especially and lean meats  high processed flowers are really what causes it more than the meat ok so more than the protein so protein does play a role but it's more of the every grain content i think about like the literally population because they are on on a lot of medications that that interfere with their calcium absorbtion and a lot of them are cooking or shopping for themselves and having trouble getting out and they do they tend to a lot of cereals and grains and that that makes a lot of sense act that's that's good y know it's good to supplement your diet with those if you're going to lift weights you need a little bit more protein to build muscle what's your favorite over the counter supplement for for weightlifters for for kids that is but you know we're filming at the his school oh yeah  caffeine in it yeah yeah yeah that's is so bad for your heart it's just a stress that john i'm so glad you came in today and this this was so interesting and really to take a message is you know you can't get the sewer from these detox kits or your counter it's not it's what's what you do consistently in every day and really and making that lifestyle change and we're can people find you they want to make