3 Nutritional Ways to Aid Your Body's Natural Detox Process


Earlier this week I posted about how this time of year is synonymous with a desire to create change, cleanse, detox and just overall feel more balanced and healthy. In case you missed it, you can catch it here! I wanted to follow up with a post about how you can address the concept of cleansing and detoxing from a nutritional perspective as well!

When your body is well nourished you create a solid foundation to find and create balance in body, mind and spirit. When you feel healthy and vital physically, you have an opportunity to focus your energy in many other fulfilling areas of your life. However, when you are feeling unwell and as is if your body is “toxic”, it can be challenging to live in balance or focus on wellness beyond the physical.

When your body is in a state of wellness and balance, there is no need for any major or extreme measures of cleansing or detoxing. As I previously stated (and will probably mention countless times in the future), your body is amazing. Your body is designed to find and remain in balance. When you create an environment of wellness, your body will work hard to heal itself!

If you started some of the cleansing practices I discussed in the previous post, I hope you are finding them to be useful. Below are three nutrition-based elements to incorporate into your wellness routine. These nutritional additions will assist your body in the process of maintaining balance by keeping its natural detox channels working efficiently and effectively. Here are three super simple and quite delicious additions you can add today!

1.    Chia Seeds

Many parts of our body are lined with a mucous membrane that secrete mucus, which is a thick protective fluid (I know—kinda gross to think about). The mucus helps to rid your body of toxins, microbes and pathogens. I remember learning in my anatomy training to become a yoga teacher that we swallow some disgusting amount of mucus daily. This mucosal lining helps assist these foreign invaders to the exit routes of elimination! The exits again are elimination through your bowels, urinary tract, your breath on the exhale and through your skin.

Here is where chia seeds come in! Many of us may have a slightly challenged digestive tract, so if you are like me, I’m sure yours can use all the help it can get! Chia seeds, when soaked in liquid, become viscous or gelatinous. The membrane that surrounds the chia seed—once eaten and as it swells—helps assist your body in the process of absorbing microbes, pathogens and toxins from the digestive tract and move them into the proper elimination channels: the bowels. Chia seeds also contain antioxidants, fiber, omega 3’s and protein. Try adding chia seeds to salads and smoothies and make chia pudding (there is a recipe on my resources page) as a super tasty and super nutritious treat! 

2.    Fresh Herbs: Spotlight on Cilantro and Parsley

While all fresh herbs offer a ton of nutritional benefits, cilantro and parsley offer some special super powers! Not only are these herbs rich in phytonutrients, antioxidants and delicious flavor (although there is a small slice of the population to whom cilantro tastes like soap—so sorry—it may not be so delicious to everyone!) they are also shown to bind to toxic metals, loosen them from your tissues and assist with eliminating them from your body! That’s pretty amazing.

Heavy metal toxicity is becoming more common with the amount of heavy toxic metals we are exposed to through our food containers, binders in vaccinations and otherwise. Heavy metal toxicity has been shown to decrease mental wellness and memory while increasing headaches, anxiety, depression—and it can cause disruption in the elimination systems and immune system. This is not good! Adding in cilantro and parsley regularly will help keep your body healthy in ways you may never have imagined. 

Try adding fresh organic cilantro to stir fry’s, salads, guacamole, dressings and other dishes. Add parsley to salads, sauces, dressings, and marinades to receive all of the powerful benefits.

3.    Turmeric-Ginger-Lemon-Honey-Super-Shot

The health benefits of fresh turmeric and ginger are many—add in some lemon and local raw honey—and you have a power shot to keep your body functioning in top notch form! I prefer to blend all of the ingredients together (recipe below!) and drink it as a shot. You can juice the turmeric, ginger and lemon and add in honey as well. 

Turmeric is known to be a helpful aid to your body’s natural detox processes as it helps your liver to efficiently process metabolic wastes and toxins. Turmeric heals your liver by rejuvenating liver cells and protects your bile ducts. It also soothes the digestive tract with its anti-inflammatory properties, helping to ease digestion. That’s pretty awesome—and this is only how turmeric benefits your body’s natural detox channels, it really does much, much more!

Ginger also has anti-inflammatory properties and is used in typical “cleanses” because it stimulates digestion and circulation. Due to the warming qualities of ginger it induces sweating—another of the body’s natural channels for detoxing—elimination of toxins through your skin! The increased digestive power helps to cleanse any built-up waste and toxins in your digestive tract and colon. Healthy elimination equals a healthy body, and a healthy body helps to create the opportunity for a healthy mind, spirit and life!

Lemon is another powerful natural cleanser. It adds so much more than delicious flavor to this cleansing super-shot! Lemon helps to flush toxins and potentially harmful bacteria out of your body by giving your liver a boost with its high vitamin C content and increased hydration. Lemon juice also strengthens your digestive fires and encourages the production of bile. That’s some good cleansing that’s safe to do every day. 

Raw, local honey has many health benefits as well. When you focus on its ability to assist with ridding your body of harmful toxins, it is right up there with the other three ingredients in this super-shot. In addition, honey adds sweetness and allows the flavors to all come together. Raw honey offers many healing enzymes and bacteria eliminating properties that aid your body in finding balance and overall wellness. Adding honey to this natural cleansing power shot assists in healing your digestive tract and releasing toxins from your system through elimination.


2 inches fresh turmeric, peeled and chopped

2 inches fresh ginger, peeled and chopped

Juice of ½ a lemon

½ teaspoon raw, (local if possible) honey

¼ cup filtered water

Blend all ingredients in a blender and enjoy!

While there are certainly MANY other beneficial nutrient dense foods that aid in your body’s natural cleansing and detoxing processes, these three options are a simple and great place to begin. If you begin to incorporate any of these into your daily wellness routine, I’d love to hear how they work for you!

Holiday Pumpkin-Spice-Chocolate Bread


I hope you are having a wonderful, safe, healthy and joyous holiday season!

If you are looking for a last-minute healthy offering to give as a gift or take with you to a holiday gathering, look no further! This recipe tends to be a crowd-pleaser so be prepared for everyone to ask you for the recipe. They will NOT believe that this tasty dessert is FAR healthier than your usual holiday bread!

I love working with recipes to upgrade them to be as healthy and nourishing as possible and yet are still deliciously satisfying. Finding combinations of ingredients to create versions of tasty recipes that offer the best nutrition possible is always a fun challenge. Usually I prefer cooking, but I took a stab at baking with this recipe and I think you might enjoy the results!

This tasty treat recipe has been totally upgraded to offer loads of nutrition and plenty of deliciousness. It also happens to be gluten AND dairy free, so it is both paleo and vegan friendly. This recipe also uses just a low amount of all-natural sweetener and includes a veggie, fruit, nuts and seeds as ingredients—and yet still tastes like super pumpkin-spice-chocolatey heaven!!

If you try this recipe, I’d love to know what you think! I hope you enjoy!

Healthy Holiday Pumpkin-Spice-Chocolate Bread


1/4 cup unsweetened applesauce

3 tablespoons cashew (or almond) butter, at room temperature

1/3 cup unsweetened cocoa powder

1/3 cup + 3 tablespoons boiling water, divided 

1 can 100% pure pumpkin

1/2 cup coconut sugar

1 teaspoon pure vanilla extract

1 tablespoon chia seeds + a sprinkle for garnish

1 cup cassava flour

½ cup coconut flour

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/8 teaspoon nutmeg

1/8 teaspoon allspice

3/4 teaspoon baking soda

3/4 teaspoon salt

1/2 cup dairy free dark chocolate chips + 1 tablespoon to sprinkle on top before baking


•  Preheat oven to 350 F and lightly grease an 8-inch bread loaf pan with coconut oil

• Boil water in a tea kettle (no need to measure yet)

•  Put applesauce, cashew butter and cocoa powder in a mixing bowl

• In a separate bowl, sift together cassava and coconut flour, spices, baking soda and salt

•  Measure 1/3 cup boiling water and pour into the bowl with the chocolate mixture, mixing quickly to make a smooth chocolate sauce

• Add pumpkin, coconut sugar, vanilla and mix well

•  Incorporate about half of the flour mixture into the chocolate mixture and gently stir just to begin to mix together

•  Measure 2 tablespoons of boiling water, add in and stir 

•  Add the rest of the flour mixture and another tablespoon of boiling water and stir just until smooth (be sure not to over-mix)

• Fold in 1/2 cup chocolate chips and chia seeds

• Spoon the batter into the prepared loaf pan. It will be quite thick—smooth the top with a spatula, add 1 tablespoon chocolate chips and a sprinkle of chia seeds

• Bake for 40-45 minutes. Stick a knife into the center of the loaf to check and see if it is ready—there might be some chocolate from a chocolate chip—but the knife should come out nearly dry

•  Let cool for at least 10 minutes

•  Slice and serve while still warm!


Thank you for being a part of the Wholistic Food Therapy Community!

Thank you for reading and I hope to continue to offer articles that help support your personal wellness journey. If there are any topics you’d like see me write about here, please hit reply and let me know!

I am putting together a 7-Day Cravings Challenge for the new year, more information on that to come very soon! I hope you’ll join me!!

With Gratitude,


Confused About What to Eat? Try Following the 4 S's of Cooking to Make Healthy Eating Simple, Delicious and Foolproof

(Recipes Included!)


Nutrition can seem complicated and yet when we distill it down to the basics it can become oh-so simple. There are countless dietary theories out there making bold claims such as to help you lose weight, to slow down the aging process, to build muscle, to help you become a better athlete, to help you heal your digestion, your skin and your anxiety. Dietary theories can feel confusing and overwhelming.

While sure, many of these dietary theories may have positive outcomes, they will not all be helpful for everyone. What makes one person feel amazing may make another feel terrible. Not to mention that what one theory says will heal you another says may cause long-term health problems. All of the information and conflicting information makes it difficult to know what is best for YOU—and where to even begin.

When you simplify the information, what it comes down to are two basic elements. One, eat REAL food, meaning whole, unprocessed foods. Two, pay attention to how these foods make YOU FEEL, physically, mentally, emotionally and energetically.

In my approach to wellness and helping others heal their relationship with food, I recommend following the 4 S’s of Cooking. This helps to simplify the question, “what should I eat?” by focusing solely on these two basic elements- eating real food AND paying attention to how it makes you feel. The 4 S’s of Cooking are: Soups, Salads, Stir-fry’s and Smoothies. These are all plant-forward, whole foods methods of preparing food and cooking while minimizing processed and sugary foods.

Maximizing your intake of vegetables and fruits will help improve your health and wellness. Vegetables and fruits have a high profile on nutrients. For a refresher, nutrients are: Vitamins, Minerals, Fiber, Carbohydrates, Fat and Protein. These are all needed in order for your body to function optimally and yet so many people do not take in the nutrients daily they need to be healthy. Enter the 4 S’s of Cooking!

The 4 S’s of Cooking can be used to structure your meals and are nutrient dense by nature. Begin searching for recipes for each “S” that will delight your palette this fall to winter season. (I have included a seasonally focused recipe for each “S” below!) Here are a few of the many reasons to integrate the 4 S’s of Cooking today!

Soups often begin with a strong base of veggies, including onions, carrots and celery. Many soups include several other vegetables as well and they are hearty, filling, nourishing and delicious. Warm soups are super satisfying in the fall and winter.

Salads do not have to be boring! This winter, try slightly warmed salads with roasted veggies, nuts and seeds.  

Stir-fry’s can be made into delicious hearty bowls chock full of vegetables, healthy proteins like beans and meats with a base of rice, quinoa or other favorite whole grain. These veggie heavy bowls are great because you can cook once and eat twice or more!

Smoothies may be harder to incorporate during the winter because they often use frozen fruits, however, if you do, they are great way load up on fruits and veggies and can serve as a filling, nutritious breakfast (or dessert!)

I hope you enjoy the following fall inspired, 4 S’s of Cooking recipes. Let them inspire you to get creative, find combinations that you love and get (healthy) cooking!


Creamy Broccoli Heaven Soup 


2 broccoli crowns, chopped

1 medium potato, cut into 1 inch cubes

1 medium onion, finely chopped

2 carrots, top removed and chopped

2 stalks celery, chopped

1 red bell pepper, seeded and chopped

6 cloves garlic, peeled and minced

1 tablespoon fresh thyme + a dash of dried to taste

Salt and pepper to taste

2 tablespoons avocado oil

3-4 cups fresh spinach

1 cup cashews, soaked overnight

4-6 cups broth of choice (I use beef bone broth but whatever you have/like will do!)


In a large soup pot, warm oil over medium heat. Add onion, sauté for 5 minutes, stirring occasionally. Add carrots, celery and potato, stirring occasionally for 5-7 minutes. Add broth and bring heat to medium-high to create a light simmer, about 8 minutes. Add broccoli, red pepper, garlic, fresh thyme, salt and pepper and additional broth/water if needed (all vegetables should be covered with liquid). Let simmer on medium-high for about 6-8 minutes. Reduce heat to medium low or low, cover and let simmer for 10-15 minutes, checking occasionally to stir and be sure the broccoli does not lose its bright green color. Turn off, stir in soaked and drained cashews (if you forgot to soak it’s ok, still add them for creamy texture!) and let sit 10 minutes. Transfer in small batches to blender, adding in a cup of fresh spinach with each batch as well as dash of dried thyme, salt and pepper to taste.



Warm Winter Salad


4 cups baby spinach and kale mixed together

1 large sweet potato, chopped into 1-inch cubes

1 fennel bulb, sliced

1 carrot, grated

1 avocado, sliced

¼ cup pumpkin seeds

2 tablespoons pomegranate seeds

2 medium chicken breasts

¼ cup grated aged manchego cheese (or your favorite hard cheese)

½ teaspoon dried sage

½ teaspoon dried thyme

½ teaspoon dried oregano

½ teaspoon dried rosemary

Salt and pepper to taste

4 tablespoons avocado oil (or other cooking oil)

Olive oil and fresh lemon juice for dressing


Preheat oven to 400 degrees F. Lightly coat chicken breasts with 2 tablespoons oil and salt and pepper to taste. Bake for 20-30 minutes or until chicken temperature reads 165 degrees F. Let cool 5 minutes before dicing into cubes. Lightly toss diced sweet potato cubes and fennel in oil and dried herbs. Place on baking sheet, cook for 15 minutes, toss the cubes and fennel and cook for another 10-15 minutes or until lightly browned. Add greens to a bowl and toss in warm sweet potatoes, fennel, chicken and grated manchego. Toss in pumpkin seeds, pomegranate seeds and grated carrot. Top with sliced avocado. Drizzle with olive oil and squeeze in a wedge of lemon juice and sea salt if desired and enjoy! 


Savory Mushroom and Butternut Squash Bowl


2 Portobello mushroom caps, sliced

1 cup finely chopped kale leaves, stems removed

2 cups diced butternut squash

1 carrot, finely chopped

1 shallot, diced

5 cloves garlic, minced

2 tablespoons fresh sage, finely sliced

1 tablespoon fresh tarragon, ribboned

2 cups quinoa, cooked

6 tablespoons avocado oil or other cooking oil

¼ cup grated parmesan cheese

Juice of ½ a lemon

Salt and pepper to taste


Cook quinoa according to package directions, once ready stir in lemon juice, parmesan cheese, drizzle in 2-4 tablespoons olive oil and salt and pepper to taste. Heat large skillet over medium heat. Add 2 tablespoons oil, once warm, add in butternut squash and stir occasionally for 8 minutes, should begin to soften, if not, cook additional 2-5 minutes. Once the butternut squash is softened, turn heat to medium-low, add shallots, carrots and garlic and sauté together for another 8 minutes. Add 2 tablespoons oil, mushroom cap slices and shredded kale, and fresh sage, stir together for 5 minutes. Serve over prepared quinoa. Enjoy! Can add favorite protein as well and top with grated parmesan!


Pumpkin Pie Smoothie

Serves 2


1 cup unsweetened vanilla coconut milk

1 cup plain pumpkin puree

1 1/2 teaspoons cinnamon

1 inch fresh ginger root, peeled and finely chopped

1 small apple, chopped

1 cup spinach

2 tablespoons hemp seeds

1 teaspoon raw honey

2 tablespoons collagen protein powder or unsweetened/unflavored protein powder of choice

ice added if desired


Blend all ingredients together until smooth and enjoy!

When you try these recipes let me know what you think! If you find other great recipes, share them with me! I now have a private Wholistic Food Therapy Facebook Group. It is for anyone starting or reigniting your wellness journey. It is a supportive space to share goals, recipes, wins and receive support.