1 Pound a Day: The Martha's Vineyard Diet Detox and Plan for a Lifetime of Healthy Eating.pdf

1 Pound a Day: The Martha's Vineyard Diet Detox and Plan for a Lifetime of Healthy Eating.pdf


Roni DeLuz, RN, ND, PhD, founded the Martha’s Vineyard Holistic Retreat in 1997 to help others discover the path to wellness that she herself achieved after years of debilitating chronic illness. She has a PhD in natural health and a certificate as a naturopathic doctor from Clayton College of Natural Health/American Holistic College of Nutrition. She is a registered nurse and hydrotherapist and is recognized as a leading expert in the field of holistic health. She lives in Vineyard Haven, Massachusetts.

James Hester spent years working as a record company executive before a health crisis led him to Roni DeLuz’s retreat. She helped him to lose more than forty pounds and turned his life around. He became so committed to her work that they became business partners in 2003. Their partnership resulted in the New York Times bestseller 21 Pounds in 21 Days. He lives in New York and Martha’s Vineyard.

1 Pound A Day



You are exposed to toxins and noxious substances everywhere you turn. More than 80,000 man-made chemicals have been introduced since World War II, and most of those have never been tested for safety. Your body does not experience these toxins one at a time. No one knows the effects of the potentially harmful interactions of these chemicals that you encounter every second. No matter how hard you try, you cannot avoid toxic exposure. Toxins are so much more pervasive than you think. When you consider pollution, the earth’s atmosphere, soil, and water automatically come to mind. You accept that industrial waste and car emissions do a lot of damage, but you may not be aware that you live in a toxic stew in your own home. The fact is that the inside of your house is more toxic than outside. Almost all modern conveniences and items you use without a second thought contain harmful chemicals. What follows is a list of some of the products with highly toxic ingredients or components.

Synthetic fabrics are petroleum based and processed with many chemicals.

Residues from pesticides are found in conventionally grown vegetables and fruit.

Conventionally raised meat and poultry contain pesticides from feed, plus antibiotics and hormones.

Fish are contaminated with dangerous levels of mercury.

Processed food is loaded with additives, preservatives, and coloring.

Carpets and upholstered furniture outgas formaldehyde and other toxins.

Vinyl flooring is toxic.

Mattresses contain flame retardants by law; those chemicals are neurotoxins.

Wrinkle-resistant, stain-resistant, drip-dry fabrics all have toxic finishes.

Paint contains highly toxic solvents and volatile organic compounds.

Polyurethane finishes outgas toxic fumes.

Home cleaning products contain a host of toxic ingredients.

Grooming products and cosmetics are filled with chemicals that are absorbed through your skin or inhaled in a mist.

Nonstick pots and pans can be deadly.

Pressed or treated wood used to make furniture and cabinets outgases formaldehyde.

Dry cleaning fluid residues are powerful neurotoxins.

Food cans are lined with plastic that leaches chemicals into the contents.

Plastic food containers, food packaging, and wraps contain highly toxic phthalates and BPA.

Plastic toys can be toxic unless labeled “BPA-free.”

Cell phones, computers, televisions, and microwaves disrupt electromagnetic fields and outgas BPAs and other harmful chemicals.

These items and countless more are part of your everyday life. Toxins enter your body from the air you breathe, the water you drink, and what you eat, and are absorbed through your skin. Your body is not designed to process this avalanche of man-made chemicals. Relentless exposure to synthetic chemicals increases your toxic load to levels your body is not equipped to handle. The accumulation of toxins overwhelms your body, disrupting normal functions. Toxins are silent killers, and diseases are expressions of toxicity.


Your health depends on your body’s ability to eliminate toxins and waste from your cells, organs, and bloodstream. Healthy cells automatically detoxify themselves. Detoxification is a natural process that never stops in your body. Toxic materials and substances for which your body has no use are continually neutralized and eliminated. The process is so important that many interlocking and overlapping systems operate to accomplish this mission. Your body processes and expels chemicals and waste materials primarily through your skin, lungs, kidneys, liver, lymphatic system, and colon. These systems of elimination support and work together to keep you clean inside.

Some refer to a healthy body as a well-oiled, well-maintained machine that runs smoothly. Another way to look at the miracle of your body is to think of it as an orchestra. Each instrument has a distinct sound, and each musician an individual part to play. When all the players follow their music and play on key at the right tempo, the orchestra creates beautiful music. If members of the orchestra do not follow the music or the conductor, the piece falls apart and the sound is noise, not music. The same is true of your body. When the many systems work together in harmony and do what they are designed to do, you will feel great and enjoy excellent health. If the intricate balance of your body is overwhelmed by a toxic body burden, your health suffers. The good news is that you can restore the harmonious balance in your body by getting rid of the toxins that disrupt your bodily functions.

The Largest Organ of Elimination

Your skin is your largest organ of elimination. One way that toxins leave your body is through perspiration. It is a good idea to work up a sweat for twenty minutes three times a week after you have completed the detox. You have to make exercise part of your life during and after detoxing. Be sure to limit your exercise to no more than thirty minutes a day of gentle movement like walking or yoga during your detox month. Sauna, steam, and detox baths promote the excretion of heavy metals like lead, mercury, and cadmium and harmful fat-soluble chemicals like PCBs, PBBs, and HCBs, which we cover in more detail later.

The skin is also an organ of absorption. Putting something on your skin is like eating it. Think about the chemicals in soaps and lotions and permanent press clothing. What enters your body through your skin travels through your bloodstream and can damage cells before the chemicals reach your liver to be filtered out.

Deep Breathing

Polluted air causes asthma, bronchitis, and lung cancer. Studies have shown that parents who smoke increase the risk of their children developing asthma from their exposure to secondhand smoke. Even more disturbing, pollution is able to affect your DNA to produce genetic respiratory conditions in future generations. The contaminated air you breathe also affects your pH balance and can make your body acidic.

Your lungs filter the air, and your breath expels many contaminants when you exhale. The blood carries used and toxic gases to your lungs to be eliminated with each exhalation. When you sneeze or cough, you expel those toxins with force. If pollutants get stuck in your lungs, they enter your bloodstream and travel through your body causing damage, and can overwork other filtering systems.

Even taking a shower can be risky. The Environmental Protection Agency stated that a long, hot shower of ten minutes or more can be dangerous, because the chlorine in our water supply can evaporate into the air, forming a toxic gas that you inhale. Breathing that gas can increase your risk of bladder, kidney, and colon cancer. To remedy this, you can buy a showerhead that filters the water or have a filtration system on your main water line to avoid this health threat.

Breathing properly is an important part of detoxifying your body. You have to breathe deeply and fully to oxygenate your body and brain. Be aware when you are breathing only from the top portion of your lungs, and correct it. Poor posture compresses your lungs and restricts your breathing capacity, your oxygen uptake, and the elimination of toxic gases. Proper breathing helps keep lymphatic circulation moving to produce and deliver antibodies to fight off disease and to remove cellular waste.

Keep It Moving

Your body has two circulatory systems: the bloodstream and the lymphatic system. The pumping heart fuels the bloodstream, which moves cellular waste to the liver, kidneys, bladder, bowel, skin, and lungs for expulsion. Your bloodstream also delivers oxygen, nutrition, and hormones to the cells.

The lymphatic system, the other circulatory system, is a major component of the immune system. It helps the immune system by removing and destroying waste, debris, dead blood cells, pathogens, toxins, and cancer cells. It absorbs fat and fat-soluble vitamins from the digestive system and delivers these nutrients to the body’s cells. The lymphatic system removes excess fluid and waste products from the spaces between the cells.

The lymphatic system does not have a heart to pump it. Its movement depends on the motions of the muscle and joints. As the lymph fluid moves upward toward the neck, it passes through the lymph nodes, which filter it to remove waste and pathogens. That is why lymphatic massage is helpful in removing toxins from your body.

The Major Processing Plant

The liver is a factory with more than 600 functions. It is a vital organ that responds to the demands of the body by shifting blood to specific areas. The liver stores blood sugar, which is called glycogen, and releases it into the bloodstream when it is needed. The liver signals the adrenal glands to regulate blood sugar. Insulin is one of the hormones regulated by the liver. Produced by the pancreas, insulin is required for your cells to absorb blood sugar to produce energy. The liver also controls fat metabolism and makes cholesterol.

The liver is a detox plant. It filters poisons in the bloodstream, neutralizes them, and sends them on to the elimination organs. When other organs are not functioning optimally, the liver becomes overloaded. The toxins pass through the liver a few times, damaging cells until the liver can neutralize the contaminants. This extra strain reduces the liver’s ability to do other jobs. The results are high cholesterol, imbalanced hormones, unregulated blood sugar, and raised blood pressure. When the liver is overloaded, inflammation can result. If the liver is overwhelmed by ...

From the team that created the runaway bestseller 21 Pounds in 21 Days, a simple, practical, and effective detox plan to help you lower your toxins, supercharge your energy, lose weight, and look radiant!

Do you have a hard time losing weight and keeping if off? Carry weight around your middle? Eat a lot of processed foods and have a high level of stress? Then it’s time to make detoxing a priority. Toxins are everywhere you turn and this avalanche of chemicals accumulates in your cells, disrupting normal bodily functions. The 1 Pound a Day diet detox will introduce you to a world of delectable and health-boosting clean foods. You will become a juice master with fresh, nourishing recipes such as Power Punch Green Juice and Carrot and Ginger Juice. You will enjoy satisfying, easy-to-make soups each night—Sweet Parsnip Soup, “Stir-Fry” Broccoli Soup, and Curried Vegetable Soup, to name just a few. Stories and tips from successful detoxers will inspire you and let you know what to expect every step of the way.

Best of all, 1 Pound a Day goes beyond the twenty-one-day detox and weight loss period to give you guidelines for a nine-day transition back to everyday eating, plus strategies for keeping the weight off for a lifetime. Not only will you feel fantastic, you will be nourished from the inside out, making you look lean and radiant. To help you maintain the detox glow, you’ll also find two weeks of meal plans and luscious recipes from Roni DeLuz’s personal kitchen. The 1 Pound a Day detox is the start of a lifetime of wellness. Now everyone can experience the rejuvenating, restorative, energizing effects of a cleansing detox—one day at a time.


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