clear-skin-detox-diet (3)

based on the book, give me 2 tables listing foods to avoid and foods to eat, and reason (bad effect / good effect), and other notes.

Foods to Avoid for Radiant Skin

Food	Reason (Bad Effect)	Other Notes
Cow Milk	- High in sugar (lactose) - Difficult to digest (300% more casein than human milk) - Pasteurized (destroys nutrients) - Acid-forming	Alternatives: Almond, hazelnut, sunflower, or coconut milk (unsweetened)
Cheese	- Concentrated negative effects of cow milk - High in fat - Acid-forming - Mold spores (feed Candida)	Alternatives: Aged, unpasteurized sheep or goat cheese (in moderation) Nutritional Yeast (for cheesy flavor, but may contain mold)
Soy	- Highly processed - Contains enzyme inhibitors (impede protein digestion) - High in phytic acid (blocks mineral absorption) - Likely GMO and treated with herbicides - Hormone disrupting	Alternatives: Limit soy consumption, use organic tofu or edamame in moderation for transitioning Use almond, coconut, or hazelnut milk instead of soy milk
Meat	- Often raised in poor conditions with antibiotics - Low-quality animal feed yields low-quality meat - Dyed to look fresh - Difficult for humans to digest (long transit time) - Acid-forming	Alternatives: Organic, free-range eggs (consume in moderation and with greens) High-quality meat (grass-fed, hormone-free) in moderation and combined only with vegetables
Farmed Fish	- Highly inflammatory (due to grain-based feed) - Raised in crowded, unnatural conditions with antibiotics and pesticides	Alternatives: Wild-caught fish (low in mercury) in moderation and combined only with vegetables Sea vegetables like nori, dulse, and kombu
Peanut Butter	- Difficult to digest - Susceptible to aflatoxin (toxic mold that feeds Candida) - Additives (hydrogenated oils, sugar, salt) - Acid-forming	Alternatives: Raw almond butter, raw tahini, sunbutter Oil-free hummus (transitional option) Consume nuts and seeds in moderation, separate from meals with meat or grains
Sugar	- Acidic - Feeds bacteria and Candida - Sugar substitutes even more acid-forming	Alternatives: Stevia (avoid white powder), erythritol, xylitol (in moderation) Raw honey, grade B maple syrup, Medjool dates (in moderation, not for Candida)
Caffeine	- Acidic - Diuretic (dehydrating) - Increases stress hormone (cortisol) - Addictive - Causes inflammation	Alternatives: Freshly pressed vegetable juice (alkalizing and nutrient-dense) Green smoothies (alkalizing and fiber-rich) Limit coffee to 1-2 cups a day and switch to herbal teas
Grains	- Most are processed and stripped of nutrients - Gluten is inflammatory - Converted to sugar in the body - Feed Candida	Alternatives: Focus on vegetables for fiber Gluten-free alternatives: quinoa, millet, amaranth, buckwheat Baked organic corn tortillas (occasionally) Sprouted grain products

Everyday Foods for Beautiful Skin

Food	Reason (Good Effect)	Other Notes
Apples (organic)	- High in fiber - Rich in vitamins A, C, K, and E - Good source of potassium - Apple pectin (detoxifying)	Avoid non-organic apples due to high pesticide residue
Arugula	- High in antioxidants (vitamins A, C, K, and folate) - Anti-inflammatory - Good source of calcium, magnesium, and iron
Asparagus	- Good source of vitamins A and C - Rich in potassium and silicon (strengthens bones and connective tissue) - Diuretic (reduces water retention)
Avocados	- High in healthy fats and lipase (fat-digesting enzyme) - Excellent source of magnesium - Good source of potassium, iron, and manganese	Combine with starches, bananas, dried fruit, or young Thai coconuts Avoid combining with animal proteins, nuts, or seeds
Basil & Mint	- Rich in vitamins K and A, iron, calcium, and magnesium - Anti-inflammatory, antibacterial, and antifungal
Beets	- Rich in fiber and enzymes - High in magnesium - Good source of betaine (detoxifies heavy metals) - Helps balance hormones
Broccoli	- High in vitamins A, C, K, and folate - Good source of calcium, phosphorus, magnesium, and iron	Lightly steam for easier digestion, avoid overcooking
Burdock Root	- Powerful purifying and diuretic properties - Cleanses kidneys - Anti-inflammatory, antibacterial, and antifungal	Available in supplement form
Carrots	- Rich in vitamins A and C - Good source of calcium, iron, magnesium, and selenium - Cleanses liver and bile	Carrot juice is an excellent natural sweetener for green juices
Celery	- High in potassium, sodium, and water - Good source of calcium and magnesium - Aids in detoxification and hydration - Calming
Cilantro	- Rich in vitamins A, C, K, and folate - Anti-inflammatory, antibacterial, and antifungal properties - Binds to and eliminates heavy metals
Collards	- High in vitamins A, C, K, and E - Excellent source of calcium, potassium, iron, and zinc - Anti-inflammatory, detoxifying, high in fiber	Can be used as a substitute for tortillas
Cucumbers	- High in water content (hydrating) - Good source of silicon, potassium, iron, and magnesium	Partially peel skin for easier digestion
Dandelion Greens	- Supports liver detoxification - Stimulates lymph glands - Rich in vitamins A, C, D, and K, as well as iron and calcium	Introduce slowly into diet, can cause detox reactions Add to juice every other day or chop into salad daily
Endive	- Rich in antioxidants, particularly vitamin E - Good source of iron - Reduces inflammation - Alkaline, high in electrolytes and calcium
Fennel	- Alkaline - Stimulates digestion - Eases inflammation - Reduces mucus - Bulb is easier to digest than stalks
Garlic	- Potent antibiotic and antifungal properties - Promotes detoxification - Best consumed raw	Thinly slice instead of crushing for milder flavor
Ginger	- Stimulates digestion - Improves bile flow - Anti-inflammatory - Eases digestive discomfort
Kale	- Highly alkaline and anti-inflammatory - Excellent source of calcium, protein, vitamins A, C, and K, and iron - High in fiber and sulfur
Lemons	- Excellent source of vitamin C - Aids in liver detoxification - Stimulates digestion - Alkaline-forming	Start the day with hot water and lemon juice
Mâche	- Excellent source of potassium and omega-3 fatty acids - High in iron and protein - Good source of vitamins A and C	Delicate and expensive, can be grown at home
Microgreens	- Exceptionally high in nutrients compared to mature greens - Abundant in antioxidants, phytonutrients, minerals, vitamins, and enzymes	Can be easily grown at home
Papayas	- Contains papain (protein-digesting enzyme) - High in magnesium	Often genetically modified (GMO), choose organic or Mexican/Caribbean varieties
Parsley	- Good source of potassium, calcium, and magnesium - Supports bladder, kidney, and liver function - Diuretic and blood-purifying properties	Juice leaves and stems, add leaves to salads
Pineapple	- High in vitamin C - Contains bromelain (digestive enzyme with anti-inflammatory properties) - Contains sulfur (detoxifying)	High in sugar, limit intake if experiencing Candida overgrowth
Radishes	- Rich in alkaline minerals - Diuretic - Flushes excess mucus
Romaine	- Good source of vitamins A, C, K, and folate - Anti-inflammatory, with a high proportion of omega-3 fatty acids - Good source of alkaline minerals
Sea Vegetables	- High in protein, iodine, calcium, iron, and potassium	Nori can be used as a tortilla substitute Dulse can be used as a salt replacement
Spinach	- High in iron and vitamin A - Rich in calcium, potassium, and magnesium	May inhibit calcium absorption due to oxalic acid content (controversial), consume in moderation and with a variety of other greens
Sprouts	- Highly nutrient-dense - Excellent for cell regeneration	Can be easily grown at home Rinse before consuming
Sweet Potatoes	- Rich in beta-carotene (converts to vitamin A) - Good source of iron, potassium, and vitamin C	High-quality starch alternative to grains Can be juiced, eaten raw, or baked
Tomatoes	- Hydrating source of electrolytes, calcium, and magnesium - Contains lycopene (antioxidant)	Can be eaten raw or cooked, but avoid combining with grains Tolerated by those with Candida overgrowth, good alternative for fruit cravings
Young Thai Coconut	- Meat contains healthy fats, protein, fiber, and lauric acid (antibacterial and antifungal) - Water is high in electrolytes (hydrating)	Meat is easier to digest than mature coconut meat Coconut water can be high in sugar, limit intake if experiencing Candida overgrowth
Zucchini	- Excellent source of fiber and B vitamins - Good source of vitamin C	Can be used as a substitute for pasta Choose organic, likely to be GMO or have pesticide residue

Please note: These tables are a summary based on the book's information and should not be taken as complete nutritional advice. Always consult a healthcare professional for personalized guidance.

based on the book, also give me tables for food combining / food to enjoy, supplementals, recommended lifestyle, recipe and regimen

Food Combining Guide for Radiant Skin

Category	Combines Well With	Avoid Combining With	Exceptions
Fresh Fruit	- Alone - Other fruits within same sub-category	- Any other food category	- Bananas can be combined with starches, nuts/seeds/dried fruit, avocados, and young Thai coconuts
Green Smoothies	- Alone	- Nuts, seeds, denser foods
Vegetables (Raw & Steamed)	- All categories except fruit	- Fruit
Starches	- Vegetables - Avocados - Bananas - Young Thai coconuts	- Fruit - Nuts/seeds/dried fruit - Animal proteins	- Avocados can be combined with dried fruit (not nuts/seeds) - Young Thai coconuts can be combined with nuts/seeds/dried fruit
Legumes	- Vegetables	- Nuts/seeds/dried fruit - Animal proteins - Grains (ideally)	Can be combined with starches for flavor, but limit consumption to reduce gas
Nuts/Seeds/Dried Fruit	- Vegetables - Alone	- Fruit - Starches - Animal proteins	- Bananas and young Thai coconuts can be combined with nuts/seeds/dried fruit
Animal Proteins	- Vegetables	- Fruit - Starches - Nuts/seeds/dried fruit	A small amount of raw goat or sheep cheese can be used for flavor

Supplemental Practices for Radiant Skin

Supplement	Benefits	Notes
Probiotics	- Protect against harmful bacteria - Strengthen immunity - Enhance digestion - Help eliminate Candida overgrowth	Take daily, look for supplements with "living organisms" Alternatives: unpasteurized kimchi, cultured vegetables, raw sauerkraut, homemade coconut kefir
Scram (HealthForce Nutritionals)	- Manages cravings - Improves digestion - Strengthens immunity - Kills Candida - Improves skin quality	Use in conjunction with an alkaline diet Especially helpful for those with acne or history of antibiotic use
Para-Shield (Gaia)	- Similar benefits to Scram	Can be used interchangeably with Scram
Digestive Enzymes (HealthForce)	- Supports food breakdown - Enhances nutrient absorption - Aids in quicker elimination	Take with meals that contain animal products or cooked foods Not a substitute for a diet rich in enzymes
Milk Thistle	- Relieves congestion of liver, spleen, and kidneys - Strengthens liver detoxification
Burdock Root	- Acts as a "blood purifier" - Controls skin inflammation
Dandelion Root	- Mild diuretic - Purifies bloodstream and liver - Stimulates bile production
Garlic	- Natural antibiotic and antifungal	Best consumed raw (chopped in salads or on steamed vegetables)

Recommended Lifestyle Habits for Radiant Skin

Habit	Benefits
Hydrate with Water	- Flushes toxins - Improves digestion - Hydrates skin - Drink 8-24 ounces upon waking, before consuming anything else
Eat Raw Before Cooked	- Improves digestion - Provides enzymes - Increases nutrient absorption - Start every meal with a raw salad or vegetables
Practice Food Combining	- Improves digestion - Reduces fermentation - Increases nutrient absorption - Refer to food combining chart for guidance
Prioritize Sleep	- Allows body to detoxify and regenerate - Reduces stress - Improves skin quality - Aim for 7-9 hours of sleep each night
Manage Stress	- Reduces inflammation - Improves hormone balance - Prevents breakouts - Practice stress-reducing activities: yoga, meditation, spending time in nature
Exercise Regularly	- Improves circulation - Increases detoxification - Reduces stress - Aim for at least 30 minutes of moderate exercise daily
Choose Natural Skincare Products	- Prevents harmful chemicals from entering the bloodstream - Reduces skin irritation - Avoid products with parabens, phthalates, sulfates, etc.
Limit Sun Exposure	- Prevents premature aging and skin damage - Aim for 10-15 minutes of sun exposure daily, preferably before 10 am or after 2 pm - Wear a hat and protective clothing
Deep Tissue Cleansing (Colonics)	- Removes impacted waste and toxins - Reduces inflammation - Improves digestion - Consult a trained colon hydrotherapist for guidance

Sample Recipes

Refer to Chapter 8 for a variety of recipes categorized by meal type, including:

Juices: Rebalance, Sunshine Lemonade, Beauty Tonic, Green is Queen, etc.
Smoothies: Radiant Greens, Snow White
Salads: Garlic Stir-Fried Snow Peas and Pea Greens, Floral Spring Salad, Mediterranean Salad, Coleslaw Salad, etc.
Sides: Roasted Cauliflower Migas, Curried Sweet Potatoes, Seasoned Shiitake Mushrooms, Miso-Glazed Eggplant, etc.
Entrees: Herb Pesto Spaghetti, Cinnamon Bun Oatmeal Loaf, Simple Pasta Marinara, Spicy Puttanesca Sauce, etc.
Dips and Sauces: Low-Fat Chunky Guacamole, Roasted Red Pepper Coconut Curry Sauce, Eggplant Caviar, etc.
Entertaining: Tea Party “Crackers” and “Cheese”, California Barbecue Mushroom Steaks
Dessert: Chocolate Avocado Mousse, Gingered Banana Soft-Serve, Hot Cacao, Wolverine Trail Mix

Skincare Regimen

Cleanser: Choose a gentle, pH-balanced cleanser.
Moisturizer: Opt for natural oils like coconut oil or jojoba oil.
Exfoliation: Gently exfoliate 1-2 times per week with a natural scrub.
Sun Protection: Limit sun exposure and wear protective clothing and a hat when outdoors for extended periods. Choose natural sunscreens if necessary.
Professional Treatments: Consider facials, infrared saunas, and steam rooms to promote detoxification and enhance skin health. Choose reputable spas that use natural products.

These tables are a summary based on the book's information and should not be taken as complete nutritional or medical advice. Always consult with healthcare professionals for personalized guidance.

list all recipes in book

Here are all the recipes listed in "The Glow Detox Diet," categorized by type:

Juices

Rebalance: Carrot, beet, ginger, cilantro
Sunshine Lemonade: Pear/apple, lemon, kale, spinach, celery, cucumber
Bunny Love: Carrot, spinach
Carrot Ginger: Carrot, ginger
Beauty Tonic: Cucumber, parsley, apple, spinach
Green is Queen: Cucumber, parsley, celery, romaine, lemon (optional)
Beauty Cocktail: Lime, orange, celery, spinach, romaine/cucumber
Pumpkin Milk: Sweet potato, celery, burdock root, ginger, cinnamon, stevia (optional)

Smoothies

Radiant Greens: Banana, water, spinach/kale, parsley, blueberries, fennel
Snow White: Banana, water, spinach, romaine, apple, cinnamon

Milks

"The Milky Way" Walnut Milk: Walnuts, water, cacao, stevia
Sunflower Seed Sunshine Milk: Sunflower seeds, water, stevia

Salads

Garlic Stir-Fried Snow Peas and Pea Greens: Water, garlic, ginger, snow peas/snap peas, pea sprouts, peas, tamari
Floral Spring Salad: Baby greens, snow pea shoots, cucumber, artichoke hearts, carrots, onion, tomatoes, asparagus, garlic, lemon juice, apple cider vinegar (optional), salt, pepper, edible flowers
Mediterranean Salad: Tomatoes, romaine, onion, artichoke hearts, olives, basil, apple cider vinegar, pepper, cheese (optional)
Coleslaw Salad: Romaine, carrots, zucchini, avocado, Dijon Vinaigrette
Greek Cucumber Salad: Cucumber, salt, olives, cheese, onion, apple cider vinegar, basil, oregano, thyme
Cooling Cucumber Salad: Cucumber, salt, avocado (optional), shallots, garlic, apple cider vinegar, dill, mint, pepper
Comforting Kale Salad: Kale, salt, coconut aminos/lemon juice, avocado, onion, nutritional yeast
Farmer's Bibb Salad: Bibb lettuce, hearts of palm, avocado, shallots, apple cider vinegar, salt, pepper
Fennel Insalata: Fennel, lemon juice, salt, garlic, parsley, basil, capers, avocado (optional), arugula (optional), pepper
Glow Detox Kale Salad: Kale, salt, lemon juice, avocado, parsley, scallions, garlic (optional), pepper, red pepper flakes (optional)
Mediterranean Salad with Roasted Beets: Beets, artichoke hearts, onion, fennel, apple cider vinegar, lemon juice, salt, baby greens, cheese, pepper
Country Club Salad: Romaine, onion, cucumber, tomato, Honey Mustard Dressing, avocado (optional)

Dressings

Herb Pesto Dressing: Garlic, avocado, apple cider vinegar, lemon juice, lime juice, chives, mint, salt
Dijon Vinaigrette: Onion, apple cider vinegar, Dijon mustard, celery salt, pepper
Honey Mustard Dressing: Mustard, olive oil, water, honey/stevia

Sides

Roasted Cauliflower Migas: Cauliflower, salt, broth, scallions, peppers, onion powder, garlic powder, cumin, turmeric, Dijon mustard, cilantro, nutritional yeast (optional), pepper
Curried Sweet Potatoes: Sweet potato, salt, curry powder
Seasoned Shiitake Mushrooms: Shiitake mushrooms, cumin, coriander, cayenne, salt
Miso-Glazed Eggplant: Eggplant, salt, chives, miso, lemon juice, tamari, honey/stevia, garlic, ginger
Roasted Golden Beets and Fennel in a Honey-Mustard Glaze: Beets, fennel, salt, mustard, honey/stevia, rosemary, parsley, lemon juice, pepper
Roasted Cauliflower: Cauliflower, salt
Savory Baked Sweet Potatoes: Sweet potatoes, onion, cumin, coriander, salt, scallions, cilantro
Mediterranean Tabbouleh: Quinoa, water/broth, lemon juice, avocado, garlic, scallions, mint, parsley, tomatoes, salt, pepper
Marinated Artichoke and Asparagus: Asparagus, cherry tomatoes, artichoke hearts, parsley, tarragon, shallots, lemon zest, apple cider vinegar

Entrees

Herb Pesto Spaghetti: Zucchini, mâche/field greens, microgreens, onion, Herb Pesto Dressing, salt, pepper, mint, chives
Cinnamon Bun Oatmeal Loaf: Coconut milk, coconut butter, vanilla extract/stevia, maple syrup, applesauce, oats, salt, cinnamon
Simple Pasta Marinara (Oil-Free): Onion, bell pepper, garlic, salt, tomato, avocado/olive oil
Spicy Puttanesca Sauce: Broth, onion, garlic, chili pepper, tomato paste, tomatoes, olives, capers, basil, parsley, oregano, pasta/zucchini/steamed vegetables
Sweet Potato Noodles: Broth/water, sweet potatoes, zucchini, Roasted Red Pepper Coconut Curry Sauce/Simple Pasta Marinara, optional add-ins (eggplant, mushrooms, cauliflower, peppers, peas)
Greek Medina Burger: Portabella mushroom, cumin, coriander, muffin/bun (optional), avocado, onion, olives, Eggplant Caviar, arugula, sun-dried tomatoes
Bunless Cheese "Burger": Portabella mushrooms, cumin, coriander, coconut aminos, cheese, romaine, onion, condiments (optional)
Pan-Seared Ahi Tuna Teriyaki: Butter, scallions, ginger, garlic, tuna steaks, tamari/coconut aminos, maple syrup
The Fresh Pick "Pasta" Salad: Zucchini, yellow squash, salt, carrots, tomatoes, peas, asparagus, garlic, basil, parsley, lemon juice, apple cider vinegar, avocado (optional), pepper
Portabella Mushroom Steaks: Portabella mushrooms, cumin, coriander, paprika, salt, Roasted Garlic Chimichurri Sauce
Baked Eggplant Rollatini with Roasted Red Pepper Filling: Eggplant, basil, pepper, eggplant medallions, bell peppers, garlic, coconut aminos, nutritional yeast (optional), salt, pepper
Creamy Quick Kelp Noodles: Kelp noodles, lemon juice, avocado, garlic, cilantro, salt, arugula/kale/mixed greens, pepper
Marinated Coconut Sashimi: Coconut meat, ginger, garlic, coconut aminos
Grain-Free Vegan Sushi: Collard green leaves, nori wraps, assorted fillers (carrots, beets, zucchini, daikon, green onions/chives, sprouts, cucumbers, onion, mixed greens, cilantro, avocado, Marinated Coconut Sashimi)
Greek Omelet: Butter/cooking spray, onion, tomatoes, spinach, olives (optional), eggs, Italian seasoning, cheese
Almond-Crusted Eggplant: Almond flour, garlic powder, paprika, salt, pepper, almond milk, eggplant, Simple Pasta Marinara Sauce (optional)
Simple Nori Burrito: Collard green leaf, nori wraps, avocado, cilantro, garlic powder, salt, pepper

Dips and Sauces

Low-Fat Chunky Guacamole: Avocado, cucumber, onion, cilantro, tomatoes, jalapeño, garlic, lemon juice, lime juice, salt, pepper
Roasted Red Pepper Coconut Curry Sauce: Broth, sweet potato, bell peppers, onion, salt, coconut milk, curry powder, coconut aminos
Eggplant Caviar: Garlic, eggplant, lemon zest, lemon juice, parsley
Roasted Garlic Chimichurri Sauce: Garlic, avocado/olive oil, lemon juice, apple cider vinegar, parsley, cilantro, oregano, thyme
Roasted Red Pepper Dipping Sauce: Bell peppers, onion, coconut aminos/tamari, garlic powder, wasabi powder (optional)

Entertaining

Tea Party "Crackers" and "Cheese": Macadamia nuts, cashews, garlic, parsley, tamari, lemon juice, water, radishes, chives, salt
Barbecue Sauce: Sun-dried tomatoes, bell pepper, coconut aminos, apple cider vinegar, paprika, cumin, chipotle powder, garlic, cayenne, dates
Chipotle Sauce Variation: Same as Barbecue Sauce, but omit dates
California Barbecue Mushroom Steaks: Portabella mushrooms, sage, bay leaves, garlic, thyme, coconut aminos/tamari, bell pepper, celery, Barbecue Sauce
Creamy Pea Dip: Peas, avocado, lime juice, garlic, salt, water, pepper, chives

Dessert

Chocolate Avocado Mousse: Avocado, cacao, dates (optional), stevia
Gingered Banana Soft-Serve: Bananas, ginger, cinnamon
Hot Cacao (Hot Chocolate): Water, cacao, stevia, almond/coconut milk (optional)
Wolverine Trail Mix: Sunflower seeds, pumpkin seeds, wolfberries (goji berries), coconut flakes, cacao nibs, honey, salt