Megan Rand

Category: Detoxification

  • Cellulite & Detox

    Cellulite & Detox

     

    One of the cool side effects of participating in my own Seasonal Detoxes is that my cellulite disappeared!! I always attributed this to the implementation of daily dry skin brushing, but there are so many different ways during the detox that we are helping to remove toxins that are hiding in our fat cells. After the detox, I have kept the majority of the detox tools as a part of my daily routine.

     

    Cellulite is a sign that your lymphatic system is having a hard time getting rid of the excess toxins. If you are ready to cleanse out the liver, ditch the cellulite and regenerate the cells, then try some of these suggestions.

     

    1. Clean up your diet.  The most important aspect of participating in our seasonal detox is that we are eliminating processed foods and foods that you might be sensitive to.

    2. Dry skin brushing. Cellulite is toxins trapped in fat cells. By skin brushing daily, you can reduce cellulite.

    3. Exercise!!  There is not much that needs to be said about this one.  Exercising is one of the best ways to move the lymphatic system and keep things from being stagnant.

    4. Drink away your cellulite!  Make a carrot, beet and cucumber juice to help flush away the cellulite, consume fresh juices daily or add a super green like chlorophyll to your water. Greens support healthy liver flow and support the release of toxins in the body.

    5. Balance excess estrogen by eating cruciferous vegetables. If you have thyroid issues, you can lightly steam your vegetables.

    6. Add sea vegetables such as dulse, nori and kelp to your diet. These may be new foods, but they are powerhouse cellulite reducers and by adding 2 tablespoons 3 or 4 times a week, you will support your thyroid, adrenals and re-mineralize your body. (When adding sea vegetables this is a great source of iodine but make sure to also include selenium in your diet. I like to get mine from 2 brazil nuts a day!)

    7. Add a daily toxin flusher to your diet such as grapefruit, lemon, lime, apple slices and antioxidants like berries.

    8. Eat enough healthy fats like avocado, flax oil, and medium chain fatty acids like coconut oil, as the liver needs fats to flush fat.

    9. Drink tons of water and Natural Gatorade, as minerals and hydration are essential for healthy liver flow and reducing cellulite.

    I hope that these tips and tricks all work as well for you as they did for me!! The true test will be to put them into action after I have my baby 🙂

     

  • My Morning Routine

    My Morning Routine

     

    You do that every morning?!

    This is what I hear whenever I share my favorite daily detox tools and personal care products. It sounds like a lot to fit into a morning, but once it becomes a part of your routine it is really very easy! Being able to do two things at the same time such as oil pull while I am taking a shower definitely helps speed up the process. I am always perfecting and changing my routine, but I will share with you what I am currently doing!

    My Morning personal care routine & detox tools:

    Lemon Elixir

    Depending on my mood, I start the day with either warm lemon water (half of a lemon in a full mug of water) or room temperature water from my Berkey. When I drink room temperature water I add a half of lemon and 1 -2 tablespoons of Raw Apple Cider Vinegar (ACV). This elixir will warm up your digestion to get you ready for your day and also aids in clearing any toxins that your liver has been working to eliminate throughout the night.

    Note: Because ACV is a ferment with live bacteria, do not heat the ACV or you may kill the live bacteria – be sure to add it to your room temperature water.

    Some people have an aversion to ACV because it makes them feel nauseous. This feeling may go away in a couple of days or it could be a sign that you have a candida or bacterial overgrowth. As always, test what works best for you! If that feeling doesn’t go away or you have a tightness in your chest, ditch the ACV and stick with lemon water. I recommend checking back in every so often to see if you are able to tolerate the ACV

    After my lemon elixir, I have some ME time. I try to wake up before my daughter so that I can do some stretching or writing. This is when I do my most creative work, so I avoid checking my email or social media until later in the day!!

    Tongue Scraper

    Next I head to the bathroom and start with my tongue scraper. I have a Dr. Tung’s Tongue Scraper which is such a good investment in your health at only around $7!

    All night long your body is repairing itself and getting rid of toxins. One of the exit routes for these toxins is on your tongue. If you notice that you have a thick yellow or white coating on your tongue, this is a sign that your body is working hard to try and get rid of extra waste. You can help your body out by scraping this film off instead of swallowing it again and having to get rid of it again the next night!

    Detoxification support is not the only benefit or tongue scraping. It is also great for oral health since you are removing a significant amount of bacteria that can lead to bad breath and dental issues. In addition, by removing this coating on your tongue you improve your ability to taste food, which makes it more satisfying. By reigniting your taste buds, you eliminate the need to add more sugar, salt and excessive spice to the food to make it more flavorful.

    Oil pulling

    Next I put one tablespoon of coconut oil in my mouth and literally pull it through my teeth. You can start with a few minutes and build up to the recommended 15 – 20 minutes. This is a long time to be oil pulling, so starting small and working up is better than nothing at all!

    The antibacterial properties of the oil will pull out bacteria and fungus, alleviating inflammation, congestion and even allergies. It helps with bad breath, bleeding gums, cavities, gingivitis, plaque, sensitive teeth and will make your teeth noticeably whiter. If you’ve ever had any dental work or root canals, this is something you should commit to for at least a month. Make sure you check with your dentist if you have crowns or loose fillings as this can pull them out.

    I leave the oil in my mouth and move on to…

    Dry Skin Brushing

    Dry skin brushing is an amazing detox tool. You can find watch my Periscope on dry skin brushing here  (as well as all my other Periscope broadcasts) or read a blog post about How to Dry Skin Brush. There is an in depth, how-to explanation of how to do this.

    In general, dry skin brushing is spectacular for losing weight, diminishing cellulite, flushing the lymphatic system and overall boost to your immunity.

    You can find a dry skin brush on Amazon or your local health food store.

    After I finishing dry brushing, I hop in the shower and continue to oil pull. When I’m done pulling, I spit the oil in the trash – not in the sink – so that I don’t clog the pipes with oil!

    Brush my Teeth -The Dirt

    I brush my teeth with The Dirt, which is a trace mineral tooth brushing powder. I love this toothpaste (or powder)! My daughter uses the MCT oil toothpaste from the same company which is another option if you can’t get into using powder on your teeth. Most toothpaste (even the “healthy” ones) contain glycerin, fluoride and other chemicals so this is a fabulous alternative. You can get 15% off with this link.

    Fatface Skincare

    Fatface offers clean skin care products that use healthy fats and organic ingredients. They are chemical and toxic free.

    Every day after my shower I use the Myrrhaculous Face Cream but while I am pregnant I use the one without myrrh (you can mark that on your order and they will send you one without myrrh!). After I give my face some love, I also rub Body Butta  all over your belly and body.  Last winter the Body Butta made all the difference in my skin since, because I HATE dry skin! Last winter was my first winter back East in almost 10 years, and happened to be the longest, driest winter in a while!!!  The Body Butta is also fabulous during pregnancy to help keep form getting stretch marks (if you are wondering about other tips for stretch marks, grab my free Holistic Pregnancy Guide) .

     

    Next it is time for my breakfast and my vitamins. That sums up my morning routine. Now I am off to workout with my trainer Jocelyn (well not really off to workout since she comes to me via Skype!). Don’t forget to keep your lymphatic system moving with some daily exercise!!

     

     

  • Tools for Reducing Constipation

    Tools for Reducing Constipation

     

    As with so many symptoms that many of us experience on a daily basis, constipation is extremely common, but that does not mean that it is normal!!  Constipation is a sign that there is a deeper underlying imbalance in the body. Keeping things moving daily through the digestive tract is extremely important for our health. When waste is not removed from the body consistently we start to reabsorb the toxins, by-products and hormones.

     

    Why work to hard to support your detoxification pathways and balance your hormones if you are just going to be reabsorbing the waste you were trying to get rid of? 

     

    There can be many different causes  for constipation from a candida or bacterial overgrowth such as Small Intestinal Bacterial Overgrowth (SIBO), thyroid issues to food sensitivities and more.  Every person is unique and the trigger or reason can be different as well.

     

    If constipation is a consistent problem for you, I suggest that you start investigating with some health detective work.  Start with the basics such as drinking adequate water, getting daily movement or exercise and removing the processed foods out of your diet.  Next up I suggest a basic elimination diet if you haven’t already completed one.  You will be amazed how one food that you eat daily could be the cause of your slow digestion.

     

    Finding the underlying imbalance is an important, but in the meantime here are some tips.

    Tips To Relieve Constipation:

    • Drink plenty of water and start your day with warm lemon water or Lemon Water Elixir.
    • Avoid processed foods and foods that you are sensitive to. Although this is an obvious one, sometimes we tend to forget how much our daily meals can contribute to this problem.  I have had multiple clients who find that their constipation disapears after removing a food that were sensitive to.
    • Add a good quality probiotic . By doing so, you are taking huge steps towards colon health and good bowel movements.
    • Fermented foods and cultured drinks work well. By adding fermented foods to each meal, you add vital bacteria to your gut as well as detoxify the colon.
    • Digestive enzymes help break down proteins, fats, and carbohydrates. If there are chronic digestive issues, you can add an enzyme or consume the Lemon Water Elixir 20 minutes before a meal to enhance your natural digestive enzymes.
    • Make sure to chew your food!! Don’t forget, digestion starts in the mouth (well actually the brain).
    • Add 1 ounce of aloe vera to your green juice or lemon water daily.
    • Mix 1 tablespoon of chia seeds with 10 ounces of water.
    • Magnesium is wonderful too. Rub the bottom of your feet with magnesium oil  or you can take in the supplement for such as with magnesium citrate. Follow the directions on the bottle.
    • Vitamin C is awesome for increasing bowel movements. I suggest you follow the instructions on the bottle. I consume 2000 mg per day with bioflavonoids
    • Walk briskly for 30 minutes daily.
    • Try 4 prunes soaked in warm water.
    • Try the squatty potty and make sure you are doing your daily squats.
    • Triphala is a great supplement you can find at your local health food store or buy online. Follow as directed on the bottle.

     

    Here are lots of ideas to get started with but you have to promise me that you will dig for the underlying cause.  If you have covered the basics and are still stuck as the reason for your constipation, look for a Functional Doctor in your area or FDN practitioner.

     

    Happy Pooping!

     

  • Elimination Diet Basics

    Elimination Diet Basics

     

    Unfortunately, intolerances and food sensitivities are common in today’s world. I think this is really obvious when you go to a restaurant. A little over 10 years ago I was a waitress and things were quite different. The menus did not list gluten-free, dairy-free and nut-free options. I would have had no idea what to tell someone if they asked for those things…and they never did! The experience of going to a restaurant today has changed dramatically and in just 10 years!

     

    Many children have sensitivities and intolerances to food as well; this is not just a problem for adults. Actually, it seems to me that the younger my client, the more sesitivities they have! (I have a theory about this but won’t get into it here). We learned this lesson very early on with my daughter. When she was 2 she had an eczema rash that wouldn’t go away for months. Once the lightbulb finally went off and I put her on an elimination diet, we quickly discovered gluten and dairy were the culprits. Within 2 days the rash was gone after removing those foods.

     

    When you ingest food to which you are intolerant, the body releases histamines into the bloodstream, causing inflammation. If the body thinks it is under constant attack, then we start to feel sluggish and may experience other health issues including candida, digestive issues, or blood sugar imbalances.

     

    An elimination diet starts with the premise that everybody is different, and as such, there is no one-size-fits-all diet. What works for you may not work for someone else, and vice versa. One person might thrive on grains, for example while they make another person drag.

     

    Food allergy tests are pricey and are not always reliable, as intolerances shift over time. When my clients test their food sensitivities while their gut is still compromised, their tests often show they are sensitive to EVERYTHING! If we retest after a few months of gut healing it seems to me that at that point we are actually seeing the foods they are sensitive to, instead of a list of the whole grocery store. The most inexpensive and accurate way to determine various foods’ effects on you is to do an elimination diet, in which you eliminate common allergens and add them back in one by one to determine your reaction.

     

    You can hear more about Chris Kresser’s opinion on the accuracy of food intolerance tests here.

     

    We all have one or many foods that may be wreaking havoc on our system, but if we’re eating several of the main culprits (wheat, eggs, dairy, corn, soy, sugar, and caffeine), it’s hard to tell exactly what’s triggering the reaction. Sometimes symptoms of intolerance manifest themselves immediately upon eating food, but other times there is a delayed reaction, further complicating matters.

     

    Using a food diary will allow you to systematically and objectively track your physical and emotional reactions to each meal and determine exactly which foods suit you or not. Ironically, it’s often the foods we crave the most that are harming us.

     

    You will be amazed how great you feel when you eliminate your personal culprits from your diet. And the great news is you can use the same technique of the elimination diet if you ever feel tired or have health issues in the future.

     

    Here are the basics. I suggest you remove the list below:

    • Remove the foods that people are most commonly sensitive to as well as foods that are hard on digestion. Ideally you will remove these foods for 3 weeks (this would be ideal if you are dealing with multiple health complaints, autoimmune conditions or severe gut dysfunction) but during the seasonal detoxes that I offer we are only strictly removing the whole list for 1 week. Most people can tell when a foods does not agree with them after eating so cleanly for only 1 week. I also suggest that you remove additives, artificial ingredients, sugar and caffeine. By removing these items you will have a very clean slate to reintroduce foods and see how you feel.

    Foods to remove

    • Coffee
    • Sweeteners (white sugar, brown sugar, corn syrup, agave or cane juice
    • Eggs
    • Sugar alcohols (often found in chewing gum, like xylitol)
    • Soy milk
    • Yeast
    • Nuts
    • Alcohol
    • Dairy products
    • Corn
    • Cheese
    • Gluten
    • Grains (only low-glycemic grains, soaked, allowed)
    • Soy (except miso)
    • Processed foods
    • Soft drinks
    • Nitrates
    • Artificial sweeteners
    • Potatoes (except for sweet potatoes or yams)
    • Beans (except for lentils, mung, and adzuki)

     

    • Reintroduce slowly and systematically. The most common food sensitivities are to gluten, dairy, soy, corn and eggs. These are good foods to start with and to watch carefully for reactions (if any of these foods are already removed from your diet than there is no need to add them back in).

     

    • Every 2-4 days, add back in foods that are common allergens or hard to digest, giving you the opportunity to see how your body reacts after you have cleansed for at least 7 days.

     

    • Be conscious of how you feel emotionally and physically when you consume food you have not eaten for at least 7 days and take the time to write this down. A journal is really important for this process!

     

    Watch out for any of these signs when adding food back into your diet. These signs can signify a food intolerance:

     

    • White coating on the tongue
    • Acid reflux or heartburn
    • Bad breath
    • Constipation
    • Foul-smelling stool
    • Headaches or migraines
    • Joint pain
    • Sinus issues
    • Clogged ears
    • Rashes or hives
    • Fatigue
    • Poor sleep
    • Water retention
    • Gas and bloating
    • Dry eyes
    • Weight gain or weight loss
    • Racing heart
    • Bags under the eyes
    • Food cravings, sugar or salt
    • Canker sores or a sore tongue
    • Difficulty breathing or cough
    • Poor concentration
    • Swelling of hands/feet


    This is your opportunity to see what fuels your unique body. I always suggest that you first test the food you most suspect is giving you a problem, often the foods that we can’t live without! Note how your body feels in your food diary during this process.

     

    By eliminating the foods from your diet that you are sensitive to, you may notice great improvements in your health without expensive tests! And this process can be used to check back in anytime in the future if you are not feeling your best. You can be a true health detective!!

     

    Is this overwhelming?

     

    If you feel like you wouldn’t know where to start or would have a hard time sticking to these changes, you can join one of our group seasonal online detoxes!!! The group follows a basic elimination diet over 18 days and you will be provided with recipes, what to eat, what to add back in, daily detox tools , daily emails and an amazing Facebook group for support.

     

    Join us!

    collage

  • How to Dry Skin Brush

    How to Dry Skin Brush

     

    This is one of the first and easiest additions that I have my clients and detoxers add to their daily routine. This also turns out to be one of their favorites!

     

    What is the largest organ in the human body and releases over a third of toxins in our body? That’s right! It is our skin. Dry skin brushing is an effective daily practice to help the body detox and remove these harmful toxins, not to mention it opens and unclogs our pores.

     

    Unlike our blood which gets pumped around the body by your heart, the lymphatic system counts on our movement to stay moving.  And guess what?  Many of us aren’t moving as much as we used to.  Who else is tied to a chair at a desk for the majority of the day? When we dry skin brush, we are massaging and helping our lymphatic system cleanse itself. We pull waste from the body as well as remove any lingering toxins from soap, environmental factors, lotions, deodorant, and other things to help improve skin health.

     

    The best part is that skin brushing should only take about 5 minutes per day, so it is easily fit into a busy lifestyle and has great benefits! I personally was able to completely remove the bumpy skin that lived on my thighs and the back of my arms after a month of consistently dry skin brushing. Some of the benefits include:

    • Exfoliation
    • Lymphatic system stimulation
    • Reduce or eliminate cellulite
    • Unclog pores
    • Invigorating; you may feel more energized after brushing

     

    Here are ten simple steps and tips for you to follow to help you get started with dry skin brushing:

    1. Get a long-handled, non-synthetic bristle brush.
    2. Remove your clothes and stand in the bathtub or on a tiled surface. You will want to do this because you are scraping off dead skin, so you don’t want that to get on your carpet or your rugs.
    3. All of your brushing motions should be heart-centered, meaning you will want to have all the motions be moving towards your heart.
    4. Start at your feet and use long flowing motions, again, towards your heart.
    5. You will want to brush several times in the same area, overlapping your strokes as you continue.
    6. For sensitive skin areas, you will want to go easy. Your skin in those areas should become less sensitive with time.
    7. Once you have your whole body brushed, hop into the tub or shower. I find that the benefits of an Epsom salt bath are heightened after dry brushing.
    8. Alternating cold and hot temperatures help bring the blood back to the top of the skin.
    9. Continue this practice daily, but for best results, consider dry brushing twice a day; once in the morning and once before bed.
    10. Remember to clean your brush at least once per week with soap and water.

     

    Although this seems like a very simple daily detox tools, some detoxers report having detox reactions such as headaches just from dry skin brushing.  If you know that your liver and lymphatic system are burdened than start slowly.

     

    Watch this periscope replay if you want more of a visual!

    Screen Shot 2015-10-02 at 9.36.44 AM

    Want to learn more of my favorite tips and have a group for support?  Join our next seasonal detox here!!

     

    What is your favorite daily detox tool?  Leave us a comment below!!

     

  • Lemon Water Elixir

    Lemon Water Elixir

     

    Good morning!  Do you have any morning routines that you never miss?

     

    Well, for me it’s my morning lemon water. Although I don’t always drink it in the same form, I almost always have one. Sometimes it hot, sometimes it room temperature and sometimes it is a Lemon Water Elixir with apple cider vinegar.  I like to rotate the apple cider vinegar on and off, a couple weeks or a month on and then I take a break for a month.  I have just found that is what personally works best for me and if I continue to drink it every single day I get really sick of it.

     

    Why is this a good way to start your day?

     

    The elixir stimulates and wakes up your digestion, releases toxins from the liver, jumpstarts your digestive enzymes, and is loaded with vitamin C. What else could you ask for first thing in the morning?  This is a staple for the seasonal detoxes that I offer and sometime this change alone can provide drastic results.

     

    Lemon Water Elixir

    1 cup room temperature water

    Juice from 1 lemon

    1 teaspoon Bragg’s raw apple cider vinegar

    1 teaspoon honey (optional)

    1/4 in of fresh ginger root os 1/4 teaspoon ground ginger (I use Primal Palate spices because the quality and taste are amazing!)

     

    If you feel nauseous or experience tightness in the chest after drinking the morning lemon elixir, please omit the Bragg’s raw apple cider vinegar. This reaction can occur from the body’s releasing of bacteria and unwanted toxin. Continue to drink the lemon elixir, omitting the Bragg’s, for at least three days, and then try to re-introduce or use only ½ teaspoon of the apple cider vinegar. If the reactions continue upon reintroduction, continue to only drink the lemon water.  I have had this same reaction happen for clients just by adding lemon to their morning water so you might find that you need to start with a 1/4 lemon and work up if your liver is really struggling.

     

    Note: I have heard some dentists say that having apple cider vinegar daily can be damaging to the enamel on your teeth.  If you are going to be consistently consuming this beverage you might want to consider drinking this through a straw.  At our house we buy either glass or stainless steel reusable straws because who want to be sucking on cheap plastic? (Not to mention filling the landfills!)

     

    Cheers to a healthy liver!

     

  • Adrenal Fatigue Friendly Gummies

    Adrenal Fatigue Friendly Gummies

     

    There are many things that I do to maintain my adrenal health (or more specifically, my hypothalamic-pituitary-adrenal health) on a regular basis. After struggling with adrenal dysfunction for years it is an aspect of my health that I stay consistently committed to. Working for myself and owning my own business is incredibly rewarding but can also be stressful and draining. Taking note of how many stressors are present in my life can help me realize when I need to ramp up my adrenal health support.

     

    I keep many foods on hand to maintain my adrenal health such as bone broth, various hormone-health-promoting teas, and several notable juices. But, as with everything that we do for our health, staying with these practices can take some time and effort, and it can be really easy to start making excuses for why you can’t do them. “It’s too hot in the summer for bone broth or hot tea.” “I have way too much on my plate to think about adding beneficial juices to my water every day.” (Sound familiar? I’ve totally been there!)

     

    In an attempt to simplify life, this recipe–which incorporates a wide spectrum of adrenal fatigue friendly ingredients–was born. Helping out your adrenals (and your hormone health overall) by eating some gummies after dinner? That’s something I can stick to!

     

    The Players

     

    So what makes the gummy ingredients so good for adrenal and hormone health? As it turns out, this crew helps out our endocrine systems from many different angles.

     

    Raspberry leaf tea has long been used for addressing hormonal imbalances (we’re talking centuries!) thanks to its incredibly high mineral content that can aid in appropriate hormone synthesis. Likewise, lavender tea has been used throughout the world for its stress-reducing properties, which therefore also aids in adrenal fatigue. But it wasn’t until recently that several studies came out suggesting that lavender works by helping to decrease cortisol production when it rises at inappropriate times.

     

    Both pomegranate juice and fresh squeezed lime juice are loaded with Vitamin C, which is crucial for sex hormone balancing. Most notably, vitamin C has been researched as an aid in increasing progesterone levels. Progesterone levels usually plummet the most with adrenal dysfunction. Since low sex hormone productions negatively impacts feedback loops to the hypothalamus and the pituitary, and therefore the adrenals, addressing these imbalances is equally important when you’re struggling with adrenal dysfunction.

     

    Additionally, pomegranate juice helps increase glutathione levels in the body, a very important antioxidant, which can help lower inflammation and help support good liver function. While these processes again can seem unrelated to adrenal fatigue, the proper functioning of these bodily functions is integral to attaining and maintaining hormonal balance. In fact, detoxing is so incredibly important to hormone health, that I offer seasonal group detoxes and suggest that anyone trying to balance hormones considers this crucial step first.

     

    As you can see, adrenal fatigue can be incredibly nuanced and requires the interplay of a lot of moving parts to truly overcome and improve. That’s why I strongly recommend that people with adrenal and hormonal problems get guidance from health care providers who can order the appropriate labs and consequently come up with a holistic plan to address all the different aspects of health.

     

    Check out this easy recipe for a simple way to start supporting your hormonal balance.

     

    Adrenal Fatigue Friendly Gummies

     

    Ingredients:

     

    • ½ tablespoon raspberry leaf tea
    • ½ tablespoon lavender tea
    • 1 cup water, boiled
    • ½ cup pomegranate juice, room temperature
    • 1 tablespoon gelatin
    • 1 tablespoon raw honey
    • fresh squeezed juice from 1 small lime

     

    Steps:

     

    1. First, you’re going to be making a tea blend out of your raspberry leaf tea and lavender tea. Start by placing the loose leaf teas into a tea strainer (or cheesecloth, if that’s what you have) and then steeping it in your cup of a hot water for about 5 minutes. (If you just have tea bags, I recommend steeping 2 of each kind of tea in your cup of hot water)
    2. While your raspberry leaf and lavender tea brews, place the tablespoon of gelatin into a small pyrex mixing bowl.
    3. Add the ½ cup of pomegranate juice to your gelatin and stir well until everything is combined.
    4. Once your teas have brewed, add the hot tea into your pomegranate juice and gelatin mixture. Stir well again.
    5. Let everything cool for about 5 minutes. (This is so that the boiling hot water doesn’t degrade the vitamin C in the lime and the enzymes from the raw honey)
    6. Add in the raw honey and lime juice and whisk everything together well one last time.
    7. Pour your almost-done gummies into a 9-by-9 baking pan and refrigerate overnight (or until the gummies have set).
    8. Cut into squares (bonus points for cutting them into cute shapes!) and enjoy.

     

    Note: this recipe isn’t overly sweet so the kiddos in your house may not be very interested. If they are, it’s best for them to stick to a portion every now and again but I wouldn’t let them go overboard.

     

    Ready to balance and support your hormones and adrenals?  Are you interested in group coaching? Alex at Dig Primal and I will be offering a 12 week Healthy Hormone Group Program starting April 2016. You can sign up for notifications here.

     

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  • The Benefits of Seasonal Cleansing

    The Benefits of Seasonal Cleansing

     

    It’s out with the old and in with the new for summer and the same should go for toxin build up in your body. Cleansing should occur at least once a year, but it is also suggested that as the seasons change, a good cleanse can better prepare us for the changes of the seasons. Just like the temperature, the foods we eat during each season changes. Going from spring to summer, the body is working up for some of the busiest months of the year.

     

    Traditionally, cultures all around the world have practiced seasonal cleansing in all types of different ways. Specifically for a liver cleanse, the liver is how the body takes toxins out of the body, and that is how the liver earns the spot of one of the hardest working organs in our bodies! The liver works with many other organs in our body to detox blood, produce bile, hormone breakdowns, and acts as a storage facility for our vitamins and minerals. If the liver is not functioning properly, it affects many other areas of our body.

     

    Some more important functions of the liver include removing old blood cells, helping the intestines process nutrients, chemical production for blood clotting, the breakdown and metabolizing of alcohol and consumed medications, and the production of necessary proteins and cholesterol.

     

    When people hear ‘liver disease’ they typically think of alcoholism, but that is not the only cause of liver disease or liver failure. Some other risk factors associated with liver disease include low potassium levels, drug use, exposure to certain chemicals, obesity, processed foods, viral infections and autoimmune diseases.

     

    Some things you may notice if your liver is not performing at its best include gas or bloating, constipation, heartburn, acid reflux, yellowish tint to skin and eyes, high blood pressure, difficulty losing weight, cognitive difficulties, dark urine, chronic fatigue, poor appetite, and chronic fatigue.

     

    If you want to support your liver there are certain foods you should focus on. These foods include beets, carrots, tomatoes, grapefruit, spinach, citrus fruits, cabbage, turmeric, walnuts, avocados, apples, brussels sprouts, garlic, dandelion root, leafy green vegetables, broccoli, cauliflower, asparagus, green tea, artichoke, olive oil, and alternative grains like quinoa, millet and buckwheat.

     

    There are many diets, supplements, and programs available to detox; you need to find the one that is best for you. Consult your doctor if you have concerns or questions. Below are some general tips that have worked for me:

     

    • Hydrate!
    • Eliminate common food sensitivities
    • Eat clean and organic
    • Exercise regularly
    • Eat a diet high in fiber
    • Take a probiotic
    • Eat light meals more frequently
    • Get the proper amount of sleep
    • Avoid alcohol and tobacco products
    • Avoid processed foods and whole grains

     

    You will find that when you are done with your detox, you should notice that you have much more energy, your digestion has improved, and your skin looks younger and brighter. You will also have better mental clarity and cognitive functioning, along with a boost to your immune system and more balanced blood sugar levels.

     

    Interesting in removing toxins naturally? If you’d like to shed unwanted weight than join us for the next Seasonal Detox!

     

    Health Hormones Group Program starts September 15th (some spots available now)

     

    If you have been considering joining our Healthy Hormones Group Program starting September 15th, I highly suggest that you start with the seasonal detox.  My clients who have focused on their detoxification pathways and liver health for a month or two before trying to balance hormones and support adrenals have been much more successful.  One of the liver’s many jobs is to get rid of excess hormones, so this is an important player in the balancing process.

     

     

     

  • Tongue Scraping and Clues to Health

    Tongue Scraping and Clues to Health

     

    Today I have my first guest post on my blog by Alex, founder of Dig Primal. I love Alex’s take of health because she has an amazingly detailed understanding of the body since she is anesthesiologist in training, but also has a passion for looking at health from a holistic standpoint.  By combining her traditional medical training with her own journey to find the root of her chronic health conditions she has the tools to help others really find optimal health. I participated in her Nutrient Bootcamp last month and I LOVE the concept.  We focused on adding in a certain number of diverse nutrients per day instead of focusing on what we couldn’t have.

     

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    Check out today’s guest blog post by Alex —>

     

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    I got a tongue scraper a while back and I was super excited to use it, but it hasn’t been that satisfying.

     

    How come? I’ll explain that in a minute.

     

    First, I want to talk about why tongue scraping matters.  You can just use a brush, right?  Meh, I guess you can theoretically,  but it’s kind of like using paper towel to push the dirt around on your floors when a good old-fashion mop and pail clean so much better.

     

    What’s the idea behind tongue scraping?  The tongue is another source of toxin removal from the body.  Although this is not commonly discussed, your tongue is simply a part of the digestive tract. As we know, our digestive tract functions to collect and expel waste from the body.  In addition to toxins, the tongue collects food debris, bacteria, and the byproducts of metabolism. (A collective “ew” on the count of 3?)  Whether it’s our gut, kidneys, our armpits, or our feet, our bodies have ingenious ways of collecting expelled waste and getting rid of it in a safe way. The tongue is simply one of the venues.

     

    The problem with the tongue is that in order to rid the body of the toxins that it has collected, often these toxins are re-swallowed in hopes that the gut and liver will get rid of it.  In an ideal world, we would have a minimal toxic load entering the body and a robust GI tract that would make this process smooth like butter…but let’s face it, that’s not most of us.

     

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    I’ve recently become some a huge fan of tongue scraping because it is an easy resource to help your body function optimally.  It is a metal or plastic object that costs about $6 on average, takes up virtually no room in your bathroom, and is widely available.

     

    As a bonus, when you’re talking about removing toxins, fighting bad breath (halitosis is one of my top 10 favorite medical words), and promoting good gum and dental health, using a tongue scraper for 1 minute a day seems like a pretty high-yield thing to do for your health.

     

    But this post is about more than just tongue scraping and really about how we can become an amazing health detective by learning to watch for changes and signs.

     

    The very helpful, albeit sometimes frustrating, thing about the body is that no processes are ever without signs.  There is almost always something visible that manifests when an inward process is happening.  If we are paying enough attention we can use that information to intervene and make a difference in our health. The downside to these clues is that it takes effort.  It is so much “easier” to wait until we develop overt diseases and try to band aide a solution together later (of course, this rarely works).

     

    There are many ways that our body can clue us into what is going on inside the body.  A lot of the long-term manifestations are ones that we talk about all the time, things like fatigue, changes in bowel habits, acne, sugar cravings, etc.

     

    What I wanted to touch upon today are the changes in our bodies that we can observe in the short-term.  It’s like getting a quick snapshot into our health right now.

     

    Turns out, our mouths can be a really good source of quick feedback. (Of course, our mouths can tell us a lot in the long term as well as evidenced by the links between gum disease, dental carries, and cardiovascular disease…but that’s for another post.)

     

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    Here are My Top 4 Oral Cues to Monitor for Your Health:

     

    1.) Tongue Coating. First, and in the context of talking about tongue scraping, it makes sense that we address the coating on our tongue.  Traditional Chinese Medicine focuses on this quite heavily (this is a particularly comprehensive article on the subject).

     

    I tend to break it down much more simply: is a coating there or not?

     

    I’ve noticed that when I’m in a healthy state, the coating on my tongue goes (or nearly goes) away. This is why I said above that tongue scraping has been a bit unsatisfying lately. My efforts with maintaining major nutrient support through Nutrient Boot Camp, detoxing, maintaining good gut health, and managing stress levels have all been been paying off.

     

    On the other hand if I get exposure to a little bit of gluten at a restaurant, get majorly stressed out at work, or skimp on sleep a couple nights and drink too much coffee to compensate, my tongue always shows me that something is going on. Since I use my tongue scraper every day, regardless of what my tongue is doing, I’m forced to pay attention to what that coating is telling me.

     

    2) Check Your Tongue Veins. Next, I’ll check out under the hood of the car, so to speak. There are two big veins that run along the underside of the tongue that can often become swollen when there is an acute process happening.  It can mean a myriad of things but traditionally, the engorgement of the veins has been viewed as a sign that the liver isn’t functioning optimally.  Personally, I have found this to be true and I use it as a barometer for my general detoxing efforts.  (Next time you choose to imbibe, if enjoying a few drinks is your thing, check out under your tongue the next morning and see what you find.)

     

    I have also found that allergen exposure in my food will trigger this effect.  This is extra helpful because since I get both acute and delayed reactions from certain foods, checking out under my tongue is a quick way to see that something I’ve recently eaten is bothering me.

     

    3) Tongue Swelling.  This is a less common sign but can still be a good tool to keep in your arsenal.  I check this when I’m tongue scraping so it really isn’t any more work to keep it on my radar.  I’ll notice that my tongue gets swollen because I can see the indentation of my teeth along the edges.

     

    For me, this is usually a sign of stress. Now, most of us know when we’re stressed…but it’s so easy to lie to yourself and ignore what’s going on. A physical manifestation can be a kick in the pants reminder that the stress you’re pretending to ignore is not going unnoticed by your body.  Even if the stressor can’t be removed, a good session of troubleshooting about how I’m dealing with the problem(s) goes a long way for me.

     

    4) Cracks in the corner of the mouth. Lastly, cracks in the lips and corners of the mouth can be a marker of internal health.  For some, this can be a long-term manifestation but I’ve found that when I’m having a problem with malabsorption of nutrients (example: if I had a gluten exposure and it killed off a whole bunch of my intestinal villi), my lips definitely let me know pretty quickly.  When I see this, I jump wholeheartedly into my go-to gut healing protocol, complete with tons of homemade bone broth, l-glutamine, gelatin and probiotics.

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    Let me make clear that this list is just a few signs that that our oral health can show us about our current state.  You may have some, all, or none of the above signs…but it is my hope that by thinking through some of the thing that I’ve noticed for myself, you can begin to pay attention to what your body is signaling to you and use it to improve your health overall.

     

  • My Two Favorite Recipes for Chia Seeds

    My Two Favorite Recipes for Chia Seeds

     

    I see chia seeds everywhere now. They are in drinks, in the bulk aisle, in cereals and baby foods. But, it wasn’t always like this. When I was first introduced to chia seeds by my running coach in Hawaii it was not available in the local stores yet and I would order it online. At the time I had to order 20lbs of it in bulk! That is a lot of chia seeds.

     

    Luckily among our running friends chia was a hot commodity. The book Born to Run inspired this love for chia seeds since we all wanted to be able to easily run 50-100 miles like the Tarahumara. Chia was a dietary stable of the Tarahumara, the Native American people of northwestern Mexico who were known for their long-distance running ability.

     

    I can’t say that the chia seeds made running a marathon easy, but I was munching on chia during my one successful marathon in Honolulu. I was enjoying the chia seeds, but my running partner wasn’t quite as pleased since she had the “ch-ch-ch chia” tune in her head for the last 15 miles! Hey, whatever you have to do to stay distracted, I think I might have done her a favor.

     

    If you aren’t convinced yet, here are the top reasons why I love chia seeds:

    • According to Dr. Andrew Weil, chia is very rich in omega-3 fatty acids and provides fiber as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.
    • Great for travel. They don’t need to be ground, so you can pack them in your suitcase and have them readily available to make chia pudding for breakfast or a snack in your hotel room. You can also pack travel size containers of almond milk (if checking luggage), as well as nuts and just pick up fresh fruit in your destination city.
    • Hangover Cure. Had a little too much to drink? 1-2 Tbsp of chia seeds in a glass of lemon water before going to bed does the trick for me. Not only are you rehydrating, but the chia seeds help absorb and flush out the extra alcohol.
    • Can help pull excess estrogen out of the body. You can read more about the anti-cancer effects of chia (and flax seeds) here by Dr. Furhman.

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    My Basic Chia Water

    For 1 serving:

    • 2 cups water
    • 1 tablespoon chia seeds
    • ½ lemon, lime or tablespoon Cranberry Concentrate

     

    Add water to a large glass first and then chia seeds. Stir or shake (I like to use a jar with a lid) the mixture until the chia seeds are fully hydrated. When fully hydrated they will be evenly suspended throughout. This should take about 10 minutes. Add your lemon, lime, Cranberry Concentrate (or all 3!!) and enjoy!!

     

    Not sure that you want to drink this? Chia seed pudding is also a good option and is much more delicious than it sounds!

     

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    Chia Pudding Recipe

    For 1-2 servings:

    • 1 cup coconut, almond, or hemp milk
    • 2-3 tablespoons chia seeds
    • 1 banana
    • ½ cup strawberries (frozen are OK)
    • Handful of almonds or walnuts, if desired
    • Cinnamon, to taste

     

    Mix all the ingredients together and let them sit in the refrigerator for a few minutes. Stir after a few minutes, as the chia seeds are “gelling” into a pudding-like consistency. Let it sit in the refrigerator about 20 minutes or until ready to eat.

    If you find the pudding too thick, you can add more milk or a little water. If you find the pudding too thin, add more chia seeds or any of the other ingredients to make it thicker. You really can’t go wrong with chia pudding, which is why I love making it so much.

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    Are you singing ch-ch-ch-chia right along with me?

     

    What are your favorite recipes for chia seeds? We’d love to hear!!