3 Practices to Aid Your Body's Natural Detox Process

This time of year you may hear a lot of people talking about doing a detox or a cleanse. These detoxes, or cleanses may be a juice or smoothie cleanse or it might be taking a bunch of supplements that are promised to cleanse your system and rid your body of any residual toxins from over-indulging during the holiday season. I am here to say that no extreme measures are necessary to help keep your body’s natural detoxing abilities at top notch!

Your body is amazing, it works hard to keep you in a state of balance, or homeostasis, at all times. When given half a chance your body WILL heal itself. So why does it seem that we feel like we need a heavy duty detox and cleanses in order to be healthy? The fact is, we are exposed to A TON of potential toxins all day long. From the foods we eat to what we might drink to the air we breathe, potential harmful toxins are out there. Two primary toxins your body has to manage are the stress hormones adrenaline and cortisol when they are flooding your body excessively. We are living more stressful lives and yet not necessarily managing the stress well. These practices below will help you keep your body’s natural detoxing channels working effectively and efficiently while creating more balance and reducing your stress!

For now, when thinking about detoxing, think about it in a way that allows you to consider how to maintain the natural detox channels within your body not as a one time thing, or only used if you feel you “over-indulge.” When you incorporate these practices below, you will give your body a greater chance of naturally detoxing the excessive environmental and internal toxins we are exposed to every single day.

Your body releases toxins through these primary channels: elimination through the bowels, elimination through the urinary tract, elimination through your breath and through your skin. All of the organ systems of the body are intimately interconnected and work hard to release toxins through these channels. Having a basic wellness routine helps to keep these systems of the body in optimal balance.

Here are three natural, safe and easily doable practices you can add into your wellness routine regularly in order to aid your body’s natural detoxing processes.

1.    Sweat + Rehydrate

Do you notice in the summer that you typically don’t get as many illnesses as in the fall, winter and spring? The body releases toxins through the skin by sweating and in the summer, we naturally sweat way more and focus on hydration than in the other months! Doing 30 minutes of cardiovascular exercise will help you break a sweat for a sustained period of time. Exercise—which can be absolutely free!—is the best place to begin when focusing on detoxing using the skin as primary channel of elimination. Taking up jogging, cycling, getting to an aerobics class or high intensity interval training (HIIT) or even hot yoga can all be a great place to begin.

You can also use an infrared sauna for 15-40 minutes 1-3 times per week. This option comes with a price, but the benefits are many! As always, you want to start slowly and work your way up if you have not been breaking a sweat for a while! And of course, sweating more must come along with drinking more water! Hydration is key to continue to release the toxins through elimination as well!

2.    Oil Pulling + Tongue Scraping

This is a super simple practice to add to your morning routine. When you wake up, take a tablespoon of coconut or sesame oil and swish it in your mouth for 5-20 minutes, the longer the better. Be sure to spit the oil out into a trash can and not into your sink drain! A lot of microbes get into our system through our mucus membrane, and they enter the system right in your mouth. Oil pulling attracts the microbes and other toxins and releases them when you spit it out. After you spit out the oil, you might swish your mouth with water and spit that as well. Then, using a tongue scraper, gently scrape over your tongue 1-3 times, rinsing your mouth once again.

3.    Kapalabhati Breath

*Do not practice this breath if you are pregnant, have untreated hypertension, abdominal pain, heart disease or stomach problems such as ulcers or IBS. Stop if you feel dizzy or anxious. There are many wonderful breathing practices out there, so if this one isn’t for you, that’s ok!

The Kapalabhati Breath is a powerful breathing practice that helps to cleanse the sinuses and invigorates the digestive system. This breath is best practiced on an empty stomach. You will want to start with a low amount of repetitions and begin to increase slowly over time. Kapalabhati is translated to mean “skull-shining breath.” The meaning is believed to relate to the cleansing benefits of the practice, that it creates smooth and brightened skin—especially recognized on your face!

This breathing practice helps you to release stress and toxins from the mind and body. It helps to cleanse the lungs, increases oxygen to your cells, improves digestion, clears your mind and increases focus and attention. This breathing practice helps to improve your mood and increases energy. The practice consists of a forceful exhalation through your nose where you quickly draw your navel in towards your spine followed by a natural inhalation through your nose. The movement primarily involves your diaphragm. Begin slowly, starting with five repetitions quickly in a row. Over time you can slowly increase the repetitions as it becomes more comfortable. I now do a round of one hundred repetitions in the morning.

Try these three practices and notice how you feel. If one of the practices works for you, continue using it, if it does not, there are many other practices and options to encourage the natural detox process of your body.

If you do try any of these, let me know how they work for you!

How to END Feeling DEPRIVED and START Feeling EMPOWERED by Your Food Choices

Have you recently set out on a wellness journey where you want to begin eating healthier to feel good, build energy and feel more comfortable in your body? The momentum often begins with feeling strong and empowered and you have determined your WHY! Then, you are inevitably thrown into a situation where you are around others eating the very foods you have chosen not to eat because they do not support your wellness journey to feel healthy. Even though you know those foods may leave you feeling miserable (you know, feeling bloated, have an upset stomach, they zap your energy, give you skin breakouts and experience brain fog or another obvious sign that these particular foods are JUST NO GOOD FOR YOU) and yet you now feel DEPRIVED.

When you have turned the corner from making a choice that certain foods just DO NOT serve you, and you clearly know this (uh, remember the above miserable symptoms?), it does not mean that it is easy to choose not to eat them and that you won’t feel deprived.

It takes time and effort to change our minds about those types of foods and to create the shift from feeling deprived. Just because you have made the decision to no longer eat those particular foods, that does not mean that you are not human. That does not mean that there will not be cravings. That does not mean that you won’t secretly be jealous or resentful of everyone else who seems to be eating these foods with no problem at all (at least, so it seems).

Learning to listen to your body is a journey and it is definitely not a straight-line kind of a journey. Nope, integrating mindful and intuitive eating principles into your life often comes with many twists and turns. I know this personally from my struggles with leaky gut and SIBO that there are some foods that my body really does not like. At. All. One for sure is cows milk—which sadly includes cheese. You know, like the super delicious cheddar cheese, muenster cheese, swiss cheese... I pretty much used to be pretty much a chees-a-tarian. Ahh, I do love cheese, it just does NOT love me back. Do you think I didn’t test this many, many times? Of course I did! But with time and practice I had to come to realize that feeling horrible is just not worth it! It took a long time to not feel deprived when I didn’t eat cheese and I wanted it. And there are still cravings, (which are usually more emotionally based) and I have had to practice awareness and managing those desires for comforting foods when I am stressed, tired and anxious, in other ways. 

So how do you release the feelings of being deprived when you choose NOT to eat something you want despite how it makes you feel? Just like any other feelings, you have to learn to be present with them, to accept them and to ensure yourself that you are NOT ACTUALLY deprived. You are making a choice based on your wellness goals, based on what your body needs to feel vital and healthy!

When you connect with your specific WHY driving your decision to eliminate a certain food from your meals it will help to shift how you feel about your choice. Reminding yourself of your personal WHY and ensuring you are NOT restricting foods, not basing this on actual deprivation (like a diet) in any other areas, will help you refocus. My personal mantra is, “eating that gooey cheese is not worth an upset stomach.” I worked way too hard to heal my gut, I do NOT want to destroy it again.

Deprivation mindset is not healthy. When you deprive yourself and restrict certain foods out of fear of taking in calories, fearing weight gain, or to punish yourself because of your own negative body image it will inevitably lead to either malnutrition or a binge. Restriction and dieting do NOT work long-term and will set you up for bigger struggles with food. Research shows that the majority of diets fail and DO NOT last for the long term!!! That is significant and eye opening. IF you make a choice about the food you eat based on how you want to feel, you can simplify your decision-making process.

When you make your decision based on how you want to feel you create an internal experience of empowerment, confidence and self-respect. When you make choices based on building these feelings, you create a powerful shift internally. You regain a sense of control and mastery over your choices and respect your feelings and choices. Experiencing true health and well-being is a reminder that you are making progress towards your personal wellness goals. It is a process and a practice which will take time, effort, determination and focus.

One way to decrease your feelings of deprivation is to create healthy or adapted version of the foods you love. Another way is to explore any emotional food cravings and explore how to get your emotional needs met in non-food ways. An example would be if you find you crave comfort foods when you are anxious and tend to use food to calm yourself down, try a deep breathing practice, journaling, movement or talking to someone you trust about your feelings. Notice the impact of using this non-food-based tool and continue to practice it.

Having regular self-care practice and becoming more comfortable with feeling your feelings will help you choose a different way to eat, to be and interact with food and will help you begin to shift from feeling deprived to feeling empowered! Start each day with asking yourself how you want to feel (mentally, emotionally, physically and energetically) and notice how that begins to impact your choices.

The next time you notice a sense of feeling deprived in relation to a choice you make related to food, check-in and ask yourself: what’s really going on? Why are you choosing NOT to eat that particular food? Continue to be certain that you are not restricting because of a thought that it is a “bad” or “off limits” food due to calories or fear, but because it is a food that does not serve your health and wellness goals.

Are there any foods that you are working to shift your perspective from feeling deprived to feeling confident, empowered and strong? Remember that healthy eating, intuitive eating and mindful eating are form of self-respect. Let me know how this process works for you!

If you haven’t signed up for my 7-Day Kick Your Food Cravings to Curb Challenge, you can do so here!

Ditch the Resolutions: How to Create Real Change in the Year Ahead

Has there ever been a new year’s resolution that you stuck with all throughout the year? A resolution that you made that is still impacting your life today? For most of us, the answer is NO. New year’s resolutions typically don’t last—but know that it is not your fault!

A new year’s resolution of considering what you want to shed from the past year and what you want to grow into throughout the new year is a healthy exercise to do. Unfortunately, these resolutions are usually implemented by the “fantasy and dream” approach. This approach is usually done by thinking of things you would like to do and then just waiting for them to happen. This “fantasy and dream” approach does not address the harsh reality that our internal resistance and challenges to change will still be there. Without any direction or plan on how to make the resolution happen, there will never be any action. Without action, there can be no progress and without progress you ultimately end up feeling like a failure.

This is where creating a vision for your year can offer you the opportunity to connect with the positive feelings elicited by believing in your ability to change while tapping into the specific goals and action steps that will help you create and deliver the change you desire.

Believe in yourself: You have the capability to grow, change and evolve.

Creating a clear vision allows you to connect with what you want—and super importantly—to believe in the possibility that what you want is attainable. When you have a vision for your life, you can create movement, direction and ACTION towards creating and living a life that you love.

To begin, you will need to spend time reflecting, writing, drawing or collaging your vision. Visioning is a fun, creative process and increases right brain activity. The right side of the brain is where your creative, imaginative and dreamy energy flows. Once you create your vision you can begin to extract out the specific goals. Goal setting activates the left brain, which is the logical, reasoning and evaluating side of the brain. Visioning and goal setting allow the right and left side of the brain to work together.

It is ideal to start with one or two goals so as not to feel overwhelmed. Prioritizing is extremely important. Once you have selected which goal to focus on first, it is important to make your goal is measurable, doable, and desirable. A measurable goal is one where you can gauge your progress consistently. The goal also needs to be doable, if it won’t realistically fit into your life you will most likely not follow through. And lastly, it needs to be desirable, you have to WANT it. This is connecting to and knowing deeply within your WHY behind the goal. You can read more about that here!

The next phase is creating action steps, which are the actions you will commit to taking daily that move you in the direction of achieving your goal. You will want to have five action steps that create movement and direction and are just that: actionable. Without action there is no movement forward, and this is where the good ole new year’s resolutions often let us down.

Once you have your action steps, there is one final step. You have to have a PLAN! Without a plan, no progress will be made and your vision will continue to be a thought or desire swimming around in your head. When you create a plan and place your intentions into your mindset to take action you offer the ability to act, grow and change. This creates progress and progress feels so good. It is inherently rewarding!

To start your plan, take the time to write down your action steps in your planner or create a list of when you will complete your action steps. This will allow your action steps to transform over time into a new healthy habit. Once you’ve created a new habit, you will find that you no longer have to force yourself to take action, actions will simply become engrained into your routines. Once you feel that this goal has been met and you no longer feel any resistance to taking action, you can move on to your next goal and approach it in exactly the same manner.

This process creates real, sustainable progress and change, moving deliberately and consistently in the direction of your vision. Continue with this process and you will create a life you LOVE as you live your VISION.