Living in our modern world, our bodies get pretty grubby inside. After years of exposure to processed foods, caffeine, sugar, environmental toxins and stressful lifestyles, a well-designed detox can make you feel more focused and energetic.

But a bad one, especially if it includes overuse of harsh colon cleansers and long periods of fasting, may leave you weakened and drained. Extreme detoxing is stressful to the body, and not helpful. The body needs glutathione, antioxidants and other compounds to successfully detoxify the liver and other organs, and quick-fix detoxes don’t encourage lifestyle revisions or long-term change.

You don’t have to starve yourself to cleanse. A dozen daily detox techniques will keep you clean.

1 Go organic. Organic foods are free of pesticides, herbicides, antibiotics, hormones and other chemicals, and organic produce is naturally higher in antioxidants. If you must buy conventional produce, focus on those least likely to be contaminated with pesticide residues, like asparagus, avocado, broccoli, cabbage, pineapple and onions (see foodnews.org/walletguide.php for a complete list).

2 Boost your fiber. High-fiber foods like raw vegetables, legumes and many fruits create intestinal bulk, promote more frequent bowel movements, and help move toxins from the body. Highest-fiber foods include beans, lentils, raspberries, Brussels sprouts, broccoli, spinach and acorn squash. If you’re feeling stuck, stir two teaspoons of psyllium husk into an 8-ounce glass of water, and drink before bed.

3 Hydrate. Water is essential for transporting nutrients to cells and removing wastes and toxins. Stick to filtered water, or try a cranberry-lemon cocktail, to sweep bacteria from the bladder and stimulate the liver: combine 1/4 cup unsweetened cranberry juice concentrate, 1/4 cup lemon and 1/2 cup apple juice, and drink as your morning beverage.

4 Kick the coffee habit. It’s dehydrating, may increase blood sugar, and can trigger cravings. Green tea is a better alternative; drink it in the morning to avoid energy drops and caffeine headaches common with coffee withdrawal. And studies show it’s rich in compounds that boost liver detox.

5 Cook less. Raw foods are high in enzymes and healing compounds that have anti-inflammatory effects. Have a large salad with at least seven or eight different vegetables every day. Try a combination of shredded carrots and beets, shaved red cabbage, diced yellow and red peppers, chopped kale, dandelion greens, and arugula, and drizzle with extra-virgin olive oil and lemon juice.

6 Switch sweeteners. Sugar, honey, agave and other sweeteners encourage the growth of Candida albicans, a yeast that upsets normal intestinal flora and depletes the liver of enzymes needed for detoxification. Use stevia in very small amounts, or feed your sweet tooth with berries, apples or pears.

7 Eat less. Once or twice a month, try cutting caloric intake to 500 calories for a day, for a quick, easy cleanse. Cutting food automatically reduces the amount of toxins you’re taking in.

8 Dine on artichokes. They’re rich in cynarin, a compound that strengthens the liver’s detox pathways, plus they’re high in fiber and low in calories. Bitter greens like dandelion, chicory, Belgian endive, escarole and radicchio also stimulate liver function.

9 Choose clean protein. Your body needs protein, as long as it’s the right kind and quantity. Decrease dairy consumption or eliminate it altogether, and avoid any conventionally raised animal products. Instead, eat small portions (2 to 3 ounces) of organic, grass-fed or pastured buffalo, beef, poultry and eggs, and clean, uncontaminated fish (see the Safe Seafood list at www.montereybayaquarium.org).

10 Change your oil. Get rid of any chemically extracted oils, and replace them with extra-virgin olive oil, expeller-pressed nut and seed oils, and cold-pressed coconut oil. And avoid cooking with oils when possible; heating oils produces free radicals, and heated oils have a congesting effect on the liver and kidneys, which are critical in detoxing. Steam vegetables or “saute” them in broth, and then drizzle with oil after cooking.

11 Eat breakfast. First thing in the morning, your body is stressed from lack of food, and breakfast helps balance blood sugar and replenish reserves. Skip the typical morning meal of cereal and milk or muffins; sugar, dairy, gluten, caffeine and processed foods all trigger inflammation. Try a light meal of steamed carrots, zucchini and kale, or a baked sweet potato. They have a sweet, satisfying taste that’s ideal for breakfast, and easier to stomach than a salad.

12 Detox your soul. A complete cleanse includes your mental and spiritual bodies as well. Is your attitude light, playful and positive, or are you carrying around anger, stress, self-hatred, jealousy or fear? These and other negative emotions are toxic to your total well-being. Clean out spiritual toxins from your environment: eliminate negative or violent television, books, movies, video games and people. Then support yourself in cleansing: meditate, read uplifting literature, sing and dance, journal, smile more. Do whatever cleanses and nourishes your soul.

Recipes

Try these recipes to give your detoxing a boost

Steamed Artichokes with Lemon-Thyme Dressing Serves 4

4 small artichokes
1 large lemon
6 garlic cloves, pressed in a garlic press
1 tablespoon minced thyme leaves
3 to 4 tablespoons olive oil

1. Cut off stem of artichoke ½ inch from base. Remove very bottom leaves and tough outer leaves. Trim 2 inches from artichoke top. Halve artichokes lengthwise. Using a melon baller or spoon, remove and discard thistles.

2. Place steamer rack in a large pot, and add just enough water to touch the bottom of the rack. Put artichoke halves back together and arrange on the rack. Bring water to boil, reduce heat, cover, and steam until artichokes are tender when base is pierced with small sharp knife, 20 to 30 minutes. Add water as needed to pan during cooking.

3. While artichokes are cooking, grate 1 teaspoon of zest from the outside of the lemon. Halve lemon and squeeze juice into a small bowl. Stir in zest, garlic and thyme leaves. Whisk in olive oil, and season with salt and pepper.

4. To serve, arrange two artichoke halves on each plate, and serve with lemon-thyme oil for dipping.

Carrot-Daikon Soup with Bitter Greens Serves 4

4 medium carrots, grated
1 cup grated daikon root
1 tablespoon finely grated ginger
2 garlic cloves, finely minced
3 cups vegetable stock
1 to 2 cups bitter greens (dandelion, chicory, arugula) or baby spinach, chopped small

1. Combine ginger, garlic and vegetable stock in a large saucepan. Bring to a boil, reduce heat and stir in carrots and daikon. Cover and simmer gently for 10 to 15 minutes, until carrots are just tender. Transfer to a food processor and puree until smooth.

2. Return to pot and stir in greens. Heat through just until wilted. Season to taste with salt, white pepper and cayenne pepper, if desired, and serve hot.

Where to go

• LifeSpa, John Douillard’s Ayurvedic Center, offers retreats that can help you cleanse body, mind and spirit. www.lifespa.com

• The Heruka Buddhist Center holds regular classes and retreats in Fort Collins, Loveland and Greeley, to calm, relax and de-stress your mind. www.meditateinfortcollins.org

• Sensorielle Spa in Boulder offers Shirodhara detoxifying body massage, along with cleansing and purifying herbal body wraps and steams. www.sensoriellespa.com

• A New Spirit day spa in Lakewood offers a Body Cleanse detox treatment. www.anewspirit.com

• Vitamin Cottage offers great deals on psyllium fiber and other detox supplements, and a wide variety of organic foods. www.vitamincottage.com

• Whole Foods Market is your best resource for a variety of organic foods key in healing and detoxifying. www.wholefoodsmarket.com

Lisa Turner is a food writer, intuitive eating coach, and cooking and nutrition instructor at Bauman College of Nutrition and Culinary Arts in Boulder. Visit her websites at www.TheHealthyGourmet.net and www.InspiredEating.com.

Check out Lisa's New Inspired Eats iPhone app featuring hundreds of original recipes--from creative appetizers and salads to clean, beautiful desserts--for every dietary choice.