• Cut out some processed foods and drank less soda/alcohol
• 100% compliant with the protocols
• Increased energy levels
• Weight lost (5-15lbs!)
• More real food intake
• Less processed food intake
• Cholesterol levels were cut
• Tummy aches, sinus issues, were eliminated
• Sleep was deeper and more restful

Those were just a few of the most common results of this detox. But the one I love most of all: awareness. Awareness was increased around foods that heal and foods that make us sick, stuffed up, and inflamed. Of course, a detox isn’t the answer to all that causes ill, but it can be a start. It can help give the liver a break so that it can function better. Bigger issues can take longer to heal and require specific nutrients, and lots of patience.

My next personal challenge: 20 yoga classes at my local studio in April. I’ve been out of practice for a couple months, too laden down by work, school, other work, pups, life. But I’m going to take advantage of this sense of commitment and get back to it! It’s all part of the equation to live long, strong, and energetically.

What is your personal challenge this month?

Tick tock. Tick tock. GO CLOCK GO! Spring is attempting to overwhelm me with fresh air, sunshine, and warmth. The mighty seducer is also trying to pull me from my work and get my fingers in the dirt, my feet on the trail, and my soul outside. How do you fight that? Don’t. Just go.

I’ve been reflecting on the past three weeks and I realized I’ve gotten more work, projects, and assignments done than the previous 3 months combined. Of course, part of that is due to the dramatic increase of my work load this past month (if it’s got to get done, a way will be found to get it done, right?). However, I’m sure not having to drag my over sugared self around helped considerably. My energy levels have gone up and sleep has been so beautifully delicious (sorry, Spring, there is another lover, Sleep) on this detox.

My big garden is also looking at me with puppy eyes, ‘Come play in the dirt! Let’s get our grow on!’ It was such a thrill last summer (first season with my big front-yard garden) to go out and collect food, right before I made dinner. Gardens make it easier for us to eat more veggies and, consequently, help teach kids about real food; kids tend to eat their veggies more when they participate in the growing, weeding, and harvesting process. The upside is limitless. Gardening is the most sustainable thing we can do for the planet. Period. And wonderful phytonutrients we get from vegetables, is one of the best things we can do for our bodies. Period.

Blank canvas

My mom taught me (she’s still trying, some things I’m slow at picking up) that we can grow food in just about any container there is. So far I have only tested this minimally, but I have seen food grown in a crazy variety of containers: trellis tomato plants on a small balcony, old re-purposed dressers, buckets, cinder blocks. It’s endless. As long as the plants get the right amount of light, soil nutrients, and water: we get FOOD!

Do you have a garden? How do you garden? In the city, on a farm, in the kitchen (grow sprouts on the kitchen counter!)

Counter-top grown sprouts

Doesn’t have much time to spend on cooking? If pat reply comes as yes, then do not need to worry my friend because I have several mouth-watering dishes in my magic box that can be prepared in no time and taste really heavenlicious. Today, we are going to prepare Bread Poha that is undoubtedly very healthy to eat and fills lots of energy in your body. If we say the dish keeps your mind, body and soul highly active, then it wouldn’t be wrong. It could be eaten as a morning or evening breakfast and perhaps this is the best part of this light cuisine. The ingredients what you would require to make this easy to make and easy to digest dish are as follows:

Bread crumbs,

Cheese,

Cumin seeds,

Mustard seeds,

Turmeric powder or soya sauce,

Tomato ketchup,

Chili sauce,

1-2 green chillies,

Some oil or butter,

1 tablespoon of ground spices,

Wide assortments of vegetables such as spring onions, broccoli, carrots, cabbage, beans, boiled peas, red capsicum, yellow capsicum, green capsicum, tomato and cauliflower,

Coriander leaves for garnishing, and

Salt to taste

Take a pan and keep it on low flame. Pour some oil into it. As soon it becomes hot, add cumin seeds, mustard seeds and then put all the assorted vegetables except tomato. Fry them properly and let them get half cooked. Now pour finely chopped tomato into it and cook it for another 2 minutes. Now add ground spices, turmeric powder, chili sauce, tomato ketchup and cheese. Mix them properly for about a minute. Now add bread crumbs and salt and with the help of spatula, finish the mixing process. Take out the whole stuff into a serving plate and garnish it with fresh coriander leaves. Serve it hot with coffee or tea and spend best time of breakfasting with your family, friends and relatives. Have a joyful eating.

Ahhhh, the weekend. I woke up feeling pretty normal today. My energy was about normal, too. Although, last night I really wanted to dunk my whole head in a big vat of wine. Happily, I got past it. One nice benefit of eating mostly really well, is when you do go off your personal crack (for me: wine, chocolate, and a few processed foods), the withdrawal isn’t too bad. The body likes being given good nutrients. It likes getting a break from nutritional stress. But, some times it can feel like an open wound. In order to heal it, we first have to clean out the dirt and rocks imbedded in there, and that can hurt. We clean it anyway, because we know we have to for it to heal safely and without infection. Our bodies and what we put into them are not that dissimilar. Some times we need to clean out the dirt and rocks, so we don’t get sick.

I almost walked right passed these, but stopped to take a picture.

The abundance alone made me pause, not to mention this is one of my favorite chocolate treats. Favorite according to my ignorant tastes buds, not favorite from a nutritional point of view. They’ve got some pretty unsavory ingredients that are not health supportive, disruptive even. Before this detox, I was able to see past that for the allure of the dark chocolate, peanut butter, with a-touch-of-sea-salt to dance on my taste buds (and they are local, which I support. Hey, if you’re going to indulge, at least pick a locally made indulgence!). Happily, today, I looked at them and really only saw the destructive side, not the craving. I’m happy to leave those behind for good after this detox.

Today I had a smoothie with berries and some frozen peaches (that I got out west and froze last summer), congee soup (so simple, yet so good, happy to eat lots of this), juiced (beets, celery, apple, kale), and some nuts to snack on. Kombucha, water, tea.

The juice-pulp crackers didn’t happen last night. I have so much left over soup, cooked quinoa, and guacamole, that I can’t cook anything new right now. How about you? Has anyone tried a good detox-approved recipe?

Cheers!

Our liver works incredibly hard to keep us healthy, periodic detoxes can help give it a hand. The liver detoxifies booze, medications, processed foods, and the metabolic waste from poor stress management. It also balances out hormones and rids our bodies of everyday normal metabolic processes. But it still needs nutrients to do this. So this will not be a ‘water only’ cleanse (but water is very important). Whole foods will be part of this journey. Ready?

The endocrine glands work in concert with one another. If one system fails, others will suffer, which can lead to various issues: digestion, infertility, weight gain, mood changes, depression, apathy, sleep disorders, immune system, etc.

3-5lbs a week of cruciferous veggies!

Chronic stress and liver congestion are considerable contributors to excessive estrogen levels. This is a functional imbalance for which most doctors do not test because it is not a clinical diagnosis.

Some symptoms of low progesterone/ high estrogen (around the menstrual cycle): PMS, heavy bleeding, spotting, clotting, cramping, water retention, bloating, weight gain (especially common in pre/menopausal women), headaches/migraines (could also be not enough estrogen), depression, breast tenderness, lumpiness, post menstrual headaches/migraines, irritability, anxiety, anger, nervousness, decreased sexual response, endometriosis (low progesterone), infrequent menses.

Estrogen and the Liver. If the liver is stressed by excess toxins it can result in a hormonal imbalance. Examples of toxins are: processed foods, trans fats/partially hydrogenated oils, sugar (including gluten, which acts like sugar in the digestive tract), infections (especially mononucleosis).

The endocrine glands secrete hormones that need to be altered and eliminated by the body. This job falls to the liver. The liver excretes these waste products into the bile, which then gets eliminated by the bowel. If the liver is not functioning properly (or is over taxed by environmental and/or dietary toxins), there may easily be an excess of hormones circulating in the body. A poorly functioning liver is often a primary reason for excess estrogen.

Balancing estrogen starts with the liver: eliminating environmental and dietary toxins that are over stressing the liver.

Correcting excess estrogen also involves increasing the body’s ability to detoxify (i.e., estrogens and toxins), and addressing the health of the whole body. Nutrition that can help in these processes, especially with liver detox of estrogen, are:

• Only eating organic produce, pasture-raised, hormone free meat & dairy, wild caught fish
• Avoid processed foods
• Lots of cruciferous vegetables (3-5lbs/week, fermented, cooked, or raw), such as cabbage, kale, broccoli, Brussels sprouts
• Whole food sources of vitamin B: sardines, salmon, tuna, chicken, venison, kombucha, turmeric, dark berries, potatoes, spinach.

Supporting progesterone. Progesterone cream can help some, adrenal gland support (see section on adrenals), Iodine (sea vegetables, meats, Celtic sea salt), Chase tree (vitex) in the morning to support the ovaries. It strengthens the link between the brain and the ovaries—stimulates the pituitary to send a message to the ovaries to produce more progesterone.

 Xenohormones. Other major contributors to imbalance of hormones are xenohormones. These are man-made substances that have hormone-like properties. Most have estrogen-like effects on the body; however, they are foreign to the body and can cause many menstrual and fibroid issues. Common sources of xenohormones are:

• Birth control pills
• Conventional meat sources (beef, chicken), which are fed estrogen to fatten them up faster
• Pesticides, herbicides (nearly all are petro-chemicals)
• Solvents/adhesives (nail polish and remover, glue, cleaning supplies)
• Car exhaust
• Emulsifiers (soap, cosmetics)
• Plastics (BPAs)
• PCBs (industrial waste)

What harm can they do? Decrease fertility, increase reproductive cancers, decreased sperm count, lower testosterone levels and abnormally small penis size, increase incidence of retracted testicles, increase PMS issues, estrogen dominance.

How can they be avoided?

• Organic meat, dairy, and produce
• Avoid all synthetic and horse hormones (oral contraceptives, and conventional HRT, hormone replacement therapy)
• Reduce/eliminate conventional pesticides, lawn and garden chemicals
• Do not cook or heat in plastics, substitute with glass

Adrenals & hormone balance. Stress is the most common interrupter of hormonal balance. If the female body is in a chronic state of stress its likely going to shut down a system that requires 9 months-to several years of attention.

During times of stress, the adrenal glands will trigger an overproduction of cortisol and DHEA (precursor hormone to estrogen and testosterone). Chronic overproduction eventually leads to adrenal gland exhaustion, in which state the body can no longer respond to stress adequately. Depleted DHEA leads to less available reproductive hormones and, hence, poor reproductive health.

Diet: Adrenals need essential fatty acids, from a quality source. Omega 3s: fish oil, cod liver oil. Chia seeds, flax seeds (fresh ground), salmon, sardines, whole eggs, and real butter, olive oil. Eat whole fat, skip the ‘low fat’ or ‘non’ fat; it will contribute to adrenal exhaustion as well as poor cellular health (which equals poor overall health).

What to do:

• Try to get 8 hours of quality sleep (this will go a long way for hormonal balance.
• Take time to rest (or better, meditate) each day.
• Reduce/eliminate sugar (including gluten, acts like sugar).
• More protein in the diet, to help energy stabilization.
• Opt for Celtic or Himalayan sea salt, over conventional (processed) salt.

Breathe.

Sources: Encyclopedia of Nutritional Supplements, scientificpsychic.com, phytochemicals.info, Dr. Bob’s Drugless Guide To Balance Female Hormone, Robert DeMaria

I have had many different relationships with food. At various points in my life it’s been this kind of inner dialogue and/or dance usually involving variable measures of restraint, overindulgence, guilt and then wheeee, circling back to restraint again. I know that I’ve lived through many seasons with a general feeling of heaviness with regards to food ‘shoulds’. The weight of the food regulator often pressing not so gently down on my epicurean freedom.

Because of my heart-friendly eating, I get asked all the time if it’s hard to eat like I do. People assume I have to wrestle down my cravings and live some kind of austere existence. I get the “oh, I could never do that”, all the time (before they even know what it is!)

Don’t worry, now is not when I pull out the “nothing tastes as good as healthy feels” mantra. While I believe it, I think the idea can get distorted into rigid and unenjoyable eating in the name of a healthy existence. I believe as the Dalai Lama does that “The point of life is happiness.” I think food can be a huge part of this.

The French get this. I was so impressed reading Pamela Druckerman’s French Children Don’t Throw Food, with how French people get their famous food knowledge built in to their early childhoods (and not their DNA as many seem to think!). Starting practically from birth, French children are taught to observe, to taste, and explore food. They do it at home. They do it at their nurseries, the Crèche, and pre-schools. They eat everything. Kids don’t become picky eaters in France who refuse to eat vegetables. Instead, they taste real foods and talk it over with adults. They discuss how an aubergine tastes, how radishes have a bite to them, how avocados are creamy and delicate. They are taught to appreciate and savour all types of vegetables before the age of 5! And through this they learn to be truly happy with real food. They understand and love it. And besides the hedonistic pleasure this undoubtedly brings, this food education saves lives and money. Twice as many men die of heart disease in Britain than in France, while almost three times as many women die in Britain compared to France.

We’ve lost the connection between our desires and our food. We don’t know real food well enough to know what we desire, and our wiring has gotten disconnected somewhat. We think we love packaged items, fried foods, sugary foods, and yet ultimately we don’t feel good when we are “on” these food-like substances. We don’t feel happy. We don’t feel good. We’re eating to get that feeling but our current fake-foods don’t reciprocate. The relationship is not working. And along with the health downsides, we are moody, depressed and lower in energy, all because we don’t know how to fuel ourselves!

What’s the most joyful way to eat then? For most of us not raised in a culture similar to France, we first have got to learn what’s available in the land of “real food”. We have to educate ourselves and explore. Ditch the packaged and canned goods and leave the grocery store clutching broccoli under one arm, and  red peppers under the other. We must go on a food adventure in the vegetable and whole foods kingdom in order to find healthy food that send our tastebuds over the moon. We must realize that eating certain things make us feel light, energized, alert, and ready for action! In fact, we must realize how food makes us feel – period. Connect with it. This education is not a quick fix solution to the current eating related disorders in Western society, but it’s also not that terribly difficult.

Real food is often quite simple to prepare, but to ease into the change, I’d buy a cookbook, and plan your weekly meals. Pretend you are shopping at a restaurant. Sit down, run your finger over the recipes in your book and think “hmmm, what would I like to have this week?” Here’s a great book to get if you don’t already have it: “The 100 Foods You Should Be Eating” by Glen Matten. The 100 foods are well chosen, healthy foods that do wonderful things for your body. Beside each food is a recipe that lets you explore the food in question. I’ve tried about 30 recipes from this book already and they are easy, fast to make, and taste sensational! (This weekend I made smoked salmon with spinach and poached egg on rye – heaven!)

The foods that make me feel happy these days? Oddly my current love affair is with Quinoa. If you haven’t had it, it’s a grain, you cook it just like rice (1 cup Quinoa to 1.5 cups water for 15 mins), and it’s a zillion times better for you than rice. Add pretty much anything to it, and it tastes amazing. Today I had it mixed with some cut up cooked beets, rocket, artichoke hearts and pine nuts. Another favorite: tomato salad: simply cut up tomatoes with red onions and mix with ripe avocados then drizzle with olive oil and lemon. Pureed soups are outstanding, take about 10 mins to make, and are so good for you. Red pepper and sweet potato soup. Butternut squash soup. Tomato and Fennel soup. I can’t get enough of these things, and my body loves them.

Get excited about your food – learn about what pushes your buttons and makes you feel like a healthy superhero after you eat it. Those two things can exist side by side. Explore your supermarket and take home a new veg. Commit to finding out, like the French, the joys of real food, and don’t believe that you have to avoid pleasure or squelch your desires. (As we know, the French are not saints with their eating!) Once you commit to discovering healthy foods that you love, as well as educating yourself about how food works in your body, then most of the things we are after such as staying healthy, losing weight, and increasing our energy all fall into line without much effort. The pleasure of eating and the heathy feeling you have builds a new momentum that is unstoppable.

Wait. Health destruction in the mag store? I’ll back up and tell you what I see now on those shelves. Hint, it’s not adventure and exciting nibbles. I see rancid fats, trans fats, GMOs, overly processed ‘food’, basically a chemical sh*t storm, and mostly a ton of sugar. (See more on sugar here.) All harmful to our cells, nervous system, endocrine glands, immune system, basically creating more stress on our (very likely) already stressed traveling selves (did you pack everything you need? remember the cell phone charger?).

No wonder so many people get sick when traveling. If this is the nutritional support during stress (i.e., travel stresses, physical, emotional), the body will rarely win. To survive and thrive we need food our body knows exactly how to process. Nutrient dense real food. In any processing nutrients are lost. Basically, the more time away from the farm, the more nutrition is lost. Start making chemical alterations and additives to the ‘snack’, and that can double (or more) the harmful effects on our body’s systems. On a much more immediate level, nearly everything sharing space with those shiny magazines and trinkets is going to suppress the immune system. What supports the immune system? Fresh clean greens and vegetables, healthy fats, clean proteins.

Leaving the magazine store the other options are usually fast food (there are some excellent airports that have local restaurants and some real food options, MSP is one of them, which I try to support whenever I can). Thankfully, at least, the majority of airports see the value (& profit) of water. Water is still always available (drinking fountains), at least in domestic US terminals. Yes, I’m reaching for straws of hope at this point.

So what do I do? If I haven’t had time (or an engaged brain to make time) to bring my own healthy travel snacks (see below for my favs), I seek out a chain that at least makes the salads fresh, and have them eliminate cheese (mucus maker, and I’m highly lactose intolerant), croutons or other gluten sources (highly inflammatory to the whole body, like eating sugar), and get the dressing on the side (usually a basic vinaigrette  hoping for as few added ingredients as possible). I look for something with minimally processed protein, beans, nuts, or chicken breast or salmon.

MSP had some more healthy options.

That was my trip out, on the way home, I drove. The selection at gas stations and rest stops isn’t much better. I try to hit up the grocery stores and stock up on fizzy water (more fun than regular water) and crunch veggies such as carrots, broccoli, celery.

If I plan ahead, I can live large on some of my favorite snacks (that can make it through security). These all just happen to also be gluten free, dairy free, corn free. 

• Veggie &/or Meat rolls. Sliced avocados and slivered carrots with either salmon, or chicken, or hummus, or bean dip (super yummy), rolled up in a chard, kale or lettuce (the heavier leaves work better, and younger are sweeter/less bitter).
• Carrots. easy one. Or any chop-easy veggie (bell peppers,
• Powdered greens. Sometimes it’s really hard to get fresh greens. I used these powdered greens as a back up and to help boost the immune system when traveling. (example of greens, click here.)
• Nuts and seeds. I prefer raw, unprocessed ones or lightly salted with coarse sea salt (the ones in the airport have almost all been fried and made rancid).
• Almond butter to put on those carrots and/or celery. Justin’s sells individual packets that are great for traveling.
• Fruit cut up & bagged. Or not cut up: apples, oranges, clementines, bananas. Dried fruit (so easy to do at home too, no added sugar or chemicals), pineapple, cherries, plums, apricots.
• Longer flight? Put together a bowl, freeze it, so you don’t have to worry about a cooler. Some airlines you might be able to call ahead and ask if use can used their microwaves. Kind flight attendants are usually ok with that. With a bowl: sky is the limit, but I’d recommend sticking to solid foods, not soup (because of liquid restrictions and all).
• Salad. Add your favoriet ingredients. Use a cosmetics bottle for the dressing (and remember to add it to the quart ziplock at the security check).

Hopefully this got the ideas flowing. I’d love to hear your favorite healthy snack ideas for traveling.

You no longer dictate what my day will be like, or how I’ll feel about myself. You never controlled how my clothes fit. You never made my meals or made me feel strong or healthy. You can F**K OFF scale.  I am free of you. It was hard to quit you, I was tempted more than once to pull you out of the back of the closet and check in. I turn to myself now, to check how I feel. I ask my gut and my head “Hey Gut, Hey Head, how do you feel today? Feeling good? Then awesome! Feeling bad? Well, let’s fix that!” Green smoothies are my current best medicine for days when I feel brain foggy or feel a bug trying to latch on. They’re packed full of all those thousands of phytonutrients that science still hasn’t fully identified, but science does know they make us better (magic!). Bug be gone, shoo! Go hang out with my Scale for all I care, just not here, no room, too much good green stuffs.

I tried on a pair of my jeans recently, which I have been ignoring lately. Hey! They fit! Yippie! My jeans fit, my gut feels GOOD, my head isn’t plagued with headaches every day, migraines every couple weeks. I know how to keep illness away. I am off all my medications for allergies, hormones, sadness, achy parts, and I’ve gained super powers. Well, ok, that last part is a stretch. But I feel that way sometimes. I had some guests recently, they were all sick with colds. I pumped them full of good stuff all week, and didn’t even consider I might ‘catch’ what they had. I didn’t. I never do. Or very rarely do, it’s been a long time. If I get sick next week even, that’ll be the first time in years. My ‘illnesses’ used to show up as headaches, brain conditions, mostly. But, I have to stay on top of it; I have to eat lots of greens (basically, not exclusively, of course, but those are the easy to NOT get, and the  most important to load up on) and some smart supplements, and, voilà, good to go. If I get off that regime and eat sugar and drink wine (my weaknesses), I start to feel like poo again.

So, my not-so-dear Scale, I really don’t care about you anymore. I’ve got much more important things by which to judge myself: shiny skin, healthy bones, strong heart, and happy outlook.  In the immortal words of the Bill the Cat:

Very Sincerely,

Mariah

It’s taken me a long time to make the connection between food and how I feel, and as long to make adjustments to my own diet. Not just physically but emotionally. Food is more than something fun and tasty to shove in our mouths, it provides essential, vital nutrients to make us function well, and not get sick. How long has it been since you last got sick? If it’s less than a year ago, something is not functioning well. Nutrition could very well be the reason: an irritation or a deficiency in most cases.

Making changes to eat better is not easy. I’ve been there, I know intimately the processes. When I gave up gluten I had mini panic attacks, “where will i get carbs for running?!” I had considered myself a ‘really good’ eater back then, too. Nope. There was so much to be improved on to feel better. Fortunately, I stuck with it, continued to evaluate and make changes, and today am feeling tremendously better.

Best (or worse, depending on your view point) is that I didn’t even realize how bad I was feeling previously. I had learned to live with low energy, brain fog, headaches, endless mix of digestive issue. That was my ‘normal’. Doctors didn’t have any revolutionary diagnosis for me to play with, just meds to help with the symptoms. In the end, it was my diet that was the culprit.

My friend Aly picking up a massive purple cabbage from my garden.

If you look to your skin, your GI tract, your mind, your energy; is that how you envision your ideal ‘normal’ to be? Do you wonder if something can be done? What are you feeding your body?

Recently I had a required detox retreat for class. I’m in my second year of school, and it’s no less intense as last year, and I had the brilliant urge to get a puppy on my month break between terms. Really, what the hell was I thinking? He’s a sweetie bug, cutie, snuggler, goofy ball dork, and I am happy to have and love him. But, still, puppies are a huge responsibility and a time suck: what was I thinking? Hahaha. “Just keep moving forward”, I tell myself. Needless to say, the ‘required’ part was adding a considerable stress load to my brain ‘plate’ of daily To Do items. What to do with the puppy, Jones, my other dog, Indigo, and the books that need to be read for my other classes, and my own health and race training.  Insert elevated stress levels here.

Detoxes are important to help flush our systems of harmful toxins, be them from the air we breathe, food we ingest, or chemical processes in our bodies. It also, as I learned, has an element of emotional detoxing. Stress, which shows up as cortisol in our system, is detoxed from our bodies. I learned later that this is a chemical reason behind the reactions I had. This was also my biggest challenge for this detox retreat: relax. I had been craving knitting, it being fall and all. I started a very small knitting project, which had a beneficial side effect of occupying my hands during the long discussions.

The assignment was to detox for 7-10 days. We were given a few products to try, packed with supportive nutrients for phase 1 & 2 liver detox. The dietary guides weren’t too restrictive for me. I already have a pretty sugar free diet, no gluten, dairy, eggs, no alcohol. Basically, for me this meant I had to eliminate eggs and wine.  I didn’t expect to have any standard detox symptoms (insert hindsight snicker). Little did I know.

The biggest challenge, as it turned out, for me was reducing stress from my life, which shows up as a chemical (cortisol) that works its ‘magic’ in the body. I fought it, resisted the retreat experience as much as I could, thinking I had bigger and better things to be doing, until I realized that I needed to experience this. I needed to heal my body, and I needed to know what it was like for myself and future clients I work with. Stress was clearly something that I wasn’t dealing with as well as I thought I was. I thought I was all mellow and organic in regards to dealing with all the stressors in my life. I was wrong, very, very wrong. I’ve come to accept that I am much more stressed than I thought, and it has a profound effect on my health. I eventually ‘let go’ and grabbed my knitting (pre-retreat instructions said ‘no homework…only relaxing activities like hand knitting’). There’s a detox reaction from stress too (more to follow, see Day 7).  Following is a sample of what I ate and what I experienced.

Neck warmer

Day 1: smoothie with the supplements (Vital Nutrients, ‘Vital Clear’), blending with water and some fruit, per the protocol I was given. Plus its ‘Fiber’ supplement that should have been named “Omega”, since there wasn’t that much fiber (less than 5 grams) and made up with mostly chia and flax seeds (good sources of omega 3s). It’s always a little angst inducing taking a new supplement. Any sort of a plethora of digestive results can result. Fortunately, nothing! Huzzah! And whew!

Day 2: craving some dark chocolate, at least.  And the monster started to set in.

Day 3: I replaced the water with almond milk, to add some substance to the smoothie. And smoothies were upped (per the protocol) to two times a day. The monster, Ms. Cranky Pants, arrived by evening. My poor pups had to endure my cranky butt.  I did roast a chicken that was very yummy. My best educated guess is that toxins were starting to be expelled from my liver, from my cells.

Day 4: about the same, but the cranky feeling was more intense.

Day 5: start of the detox weekend. We met at the school at noon. All meals from this point on were prepared by the chefs, with focus on our detox. The meals were about half the normal caloric intake I was used to. All vegan, gluten free. And, as a side note, very fresh and delicious; lots of cruciferous vegetables, soothing/healing soups, and juices.

Day 6: full on retreat mood. Yoga was offered for each day. Treatments of acupuncture and lymphatic massage were offered. I took advantage of all. The massage was toward the end of day 6, and helped tremendously. My headache went away and I felt revitalized. This is saying a lot. Due to type of foods, and the lower caloric intake, very little protein and fat, my mind was foggy and everything was tired. I did run about 7 miles that morning, but I was much too tired to just blame the run. The brain fog was apparently common among everyone. Fortunately I didn’t share the constipation that a lot of people seemed to have. At least in that area: ‘all systems go’, thankfully.

Day 7: the last day of the retreat.  I was tired, had some brain fog. We met, had breakfast, a light soup, “congee,” that was supposed to be healing for the digestive track and yet filling. It was my least favorite of the meals. But it did fill me up for quite a while.­ In addition to the physical symptoms, I had emotional symptoms.

Physical: Brain fog and headache. For all days I had a low grade headache, which could have been due to the low estrogen levels that week and the focus on foods that detox estrogen.

Emotional. Clearly the Ms. Cranky Pants me was one, but by the weekend, I had some very significant emotional surges, which were almost alarming. During one of our yoga sessions, I was nearly overcome by an opening feeling. It was a very strong feeling of gratitude. I pretty much wanted to start sobbing, tears, cries. But, yet, still all very positive, like something was being shed, and a new openness was becoming available to me. It was strange, but completely real. Tears during yoga?!? It was a positive experience, so no complaints here.

We mostly had discussions this last day, in which we also discussed how we were feeling at different points in the detox.

Everyone was different. Everyone’s detox experience was different. I think this is an extremely important point. I’ve been through this process. I have my own reactions, experiences, and thoughts; however, my experience will be different from my colleagues and for everyone with whom I work. These experiences will all be different. Why? Because we are all biochemically unique: we all have our own unique biochemical signatures. These unique signatures come from our environment, our families and what we experience: allergies, genetics, and injuries, or experiences make our bodies and how they process toxins, food, air, we are all biochemically unique.

Have you tried a detox? What did it require? How did it make you feel? Or have you been interested in trying one? I’d love to hear your stories!

Butternut squash ginger soup

• approx 4c Butternut squash (backed and roughly cubed)
• 1-3T high heat resistant oil (not olive, it will burn)
• ~1c chopped celery
• ~1c chopped onion
• ~1c chopped carrots
• 2T chopped ginger root (remove skin first w/ peeler), I prefer more, but I’m a ginger root junky
• 2-3 cloves garlic, finely chopped
• 1 stick cinnamon (or about 1t ground)
• 1t nutmeg
• 1/2-1c brandy (or white wine), or skip it. Not essential.
• 4c soup stock (veg or chicken)
• 1c water

“Chopped”, it’s non specific, and isn’t too important, as long as everything is roughly the same size so it cooks the same; in the end it all gets blended up.

1 butternut squash (need at least 4 cups after it’s been baked and cubed): cut it in half, remove seeds, coat a baking sheet w/ oil, place upside down on sheet. Bake at 350 for about 30+ min depending on how big it is, until it’s softened and a fork can be easily inserted (ok if still a bit hard, it’ll get some more cooking time later). Let cool, remove skin, chop into about 1″ pieces (again, not that big of a deal to be specific here). Use about 4.5 cups for soup.

In a large soup pot, add oil, warm up, add onion, celery, carrots. Cook (stir often) for about 5 mins until all is tender. Add 2T finely chopped ginger root (or more, I can never have too much of this), cloves garlic, and cook for about 2 minutes.

Add 4+c of baked, cubed butternut squash, cinnamon stick, 1t of nutmeg, brandy (or white wine): cook for a few minutes more.

Add soup stock and water: bring to a boil, then reduce heat and simmer for 30 mins (until squash is completely tender).

I let it cool at this point, just easier. REMOVE CINNAMON STICK (yes, I’ve learned this lesson more than once, OOPS!) and then when it’s cool, puree it all together. Heat back up and serve. I like to garnish with a dash of course sea salt and a splash of lime juice.

Freezes well.

Blarktistfffffsssssssssst! ACK! STRESS!

A little background. There are two divisions of the autonomic nervous system (auto control, heart pumping, vs the somatic or voluntary nervous system, what we consciously control): the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS is our fight or flight mechanism that gives us a dose of everything when we face a mountain lion. The PNS is the system that works to heal, repair, and digest. The PNS cannot turn on and do its job when the SNS is activated (all energy must be focused on not getting eaten by the mountain lion). SNS uses energy, makes none. PNS uses and creates energy.

Chronic stress keeps us in a fight or flight mode. The longer we’re in it, the more we are drained and the harder it is on our digestive and immune systems, especially. Chronic stress doesn’t allow the body to heal and instead continues to exhaust the body of all reserved energy, including our digestive system, which then exhausts the immune system, and every connected (that would be all) system. This is exactly how stress can lead to chronic illness, disease, inflammation, pain, and oh so much more. As far as our digestion is concerned, our body reacts to these stressors by producing less secretory IgA (chief antibody in the membranes) and less DHEA (anti-aging, anti-stress adrenal hormone), which slows down digestion, slows the muscles of our GI tract, reduces blood flow to the digestive organs, and produces toxic metabolites (bad, bad).

How can we turn it off? How can we slow down today’s GO! GO! How can we make a seven-hundred hour call to Comcast not have it affect our immune system. We can turn it off by turning on our parasympathetic nervous system. Incorporate stress reduction into your daily life. Deep breathing (which also helps alkalizes our blood pH–this is good), for example, or try something that calms you down like yoga, walking the dog, giggle, going for a run, bike ride, crafts or hobbies, fishing (maybe hard to do on a daily basis, but sure would be nice!). Mediation or guided imagery, is also another good way to deactivate our sympathetic nervous system and allow the body to relax, heal, digest, and in turn strengthen our immune systems.

Indigo (the big sister pup) frolicking in the mountain flowers on Mt Massive.

How do you decompress from stress?

Mountains. Trails. Beauty.

All of that, does not a bad day make.

As we all know, ‘shit happens.’ Yesterday was not a great day for me. This whole week actually has been a bit of a struggle. One of the most important goals of mine in starting a business, going to school full time, working full time, training a baby dog, competing in dog sports with my other pup, and training for my own races (more of a sanity move than anything) is to continue to practice what I preach. I want to improve my health and ingrain good lifetime habits.

My strategy right now: reassess, reattack. Our bodies never stop working for us, no matter how much crap we stuff into them, the organism of our body never stops trying to keep us alive and well. I can not give up on working to support my body either. But stress, comfort food, stress, emotions, stress, delicious blocks of cheese and tasty wine in large quantities sometimes get the better of my sensibilities.

I came across this picture and really love the idea. Take an empty jar, fill it with notes of good things that have happened. Read all the good things on New Year’s Eve. I’m going to set up my own jar today.

Good Things Jar

What are your strategies for staying on track, eating well, and managing stress?

I hope you all have a GOOD DAY.

Per request, garden picture updates.

Cosmos along the fence line

Red cabbage. It’s so pretty, I don’t want to harvest it!

Big Beautiful Joico Sunflowers

I can’t remember what kind of pepper this is (or maybe there’s something wrong w/ it). HA! TOO MANY PLANTS (a good problem)

Side view

Alternate view

How is your garden doing?

I’m still working on getting my garden installed in my front yard.

The master plan is to turn my front yard (approximately 1200 sq ft) into a community supported garden (aka CSA, “A” for agriculture). So far I’m running into monetary issues, and soon time constraints. I’ve had many options presented on the install part; but in the end, being the newbie that I am, I need someone to hold my hand through the first year and make sure I have quality soil to start with. I’m still waiting on quotes from some local companies that specialize in just that: installing big ole gardens to make produce. I absolutely LOVE that there are so many local small businesses dedicated to helping people grow food for themselves and others.

There’s nothing we can do that is more sustainable than growing our own food. There are no fossil fuels used to transport produce across the country (or planet). Absolutely everything is useable and/or reusable (take from the soil, return back to the soil). The nutrient impact of garden food is significantly greater than even organically grown produce from the natural foods store down the street: the longer the time from harvest to table, the more nutrients loss; the shorter the time from harvest to table, the greater the nutrient impact.

Nutrients? Yes! Nutrients! Believe it or not, we really do need them. Not getting enough clean (toxic free) nutrients leads directly to disease, illness, pain, neurological and physical ‘malfunctions,’ and eventually death. Getting enough beautiful rich, clean nutrients will lead directly to a much great quality of life, resistance and prevention of disease, illness, etc., and help us feel energized, strong, vibrant, and healthy.

All this ties to my master plan: Education. Healing. Community.

Education: always ongoing. I’m studying to be a Nutrition Therapist. I’m getting educated and simultaneously educating. Healing. Ditto. And, yes, food can replace pharma for health, veggies heal. Taking care of oneself through healthy meals, cooking, being aware can heal and promote healing in others (contagious HEALTH!). Community? How do I bring this together and create a community? Insert my garden.

Hopefully soon I will have the appropriate estimates, supplies, good fortune, and labor to get the garden started. That will about render me about broke. Plants cost money too. Starting seeds is too much for this greenhorn this year, plus, I’d love to see the execution of step 2. How do I get the people and plants involved in this process? Easy! And Fun! Here’s my Step 2:

1. Install garden.
2. Make a planting plan.
3. Publish plan.
4. Have a party (pretty good so far, eh?).
5. Everyone brings a plant (or more) off the list.
6. Plant the plants.
7. I take care of the plants, garden.
8. We all enjoy the harvest.

The cost to my friends is $5-$20/each. It saves me hundreds of dollars. There is a risk that I might kill plants. But hopefully I won’t end any plant life, other than pesky weeds. The harvest that comes from all of this will be shared by all. I’m also going to set up a compost in the front (discreetly off to the side, naturally) for ‘returns’. Bring a bucket, pick up (or just pick!) your veggies, drop off veggie waste for the future fertility of the soil.  The cost to me is greater, however. Getting the garden started and maintaining it. But that’s part of my education. If (or when, could take a season or two) I’m successful, I can then start teaching others how to make their own garden; even if it’s just a container in a window.

Stay tuned for an update on the garden, and hopefully a plant list to pick from!

Thoughts? Suggestions? (also accepting prayers, hopes, & well wishes!).

My mother has always encouraged play, at every age. Dancing, singing, skipping, making messes with paint, crayons. Often when my aunts get together there is singing and goofiness without any fear of judgment (except maybe from us ‘kids’, which was wisely ignored by them). Laughter and tears from laughter generally follow. That warm feeling enters, love. I remember rolling my eyes at them when I was young, seeking camaraderie in this with my cousins. The best part is now my cousins and I do the same thing when we are together. My puppy, a forever joyful soul, reminds me of the fun in lighthearted goofiness (even if she is very, very serious about her play, border collie!). After running around the kitchen island playing toy keep away or chase with her, which I would probably be blushing if anyone caught me doing this, I am always, always smiling. Maybe I won’t hide it so much going forward. Laugh, scoff, join in, it’s all good! Very good. Wink.

Smiling at the rising sun.

“Be gentle with yourself. You are a child of the universe, no less than the trees and the stars. In the noisy confusion of life, keep peace in your soul.” ~Max Ehrmann

In our rush to meet the daily obligations of work, family, and social life, we tend to overlook our own needs. As a result, we feel exhausted to the point of emptiness. What’s missing is a relationship with ourselves. We need time to get to know ourselves, time to joyfully nurture our spirits, and time to create.

Wondering if you are doing a decent job of taking care of yourself – or how your self caring could be improved? Review the following questions, and reflect on your answers. Chances are you are struggling in at least a few of the realms where self-care is most important: a satisfying diet, physical activity, solitude, and reflection.

Joyful Eating

“Plant your own garden and decorate your own soul, instead of waiting for someone to bring you flowers.” ~Veronica A. Shoffstall

How often do you cook creative or enjoyable meals for yourself?

Do you eat fruits and vegetables everyday – not because you have to, but because you feel more alive when you choose foods that provide energy and life?

Do you eat regular, healthy meals – or do you skip meals and reach for junk food?

Do you enjoy the physical sensations involved in peaceful eating?

Do you eat some meals in the company of friends and family?

How often do you use food, caffeine, sugar, or alcohol to make yourself feel better?

When you are thirsty, do you get something to drink immediately, or do you ignore your need, take care of something else first, or delay?

Do you clear your plate of situations that drain your energy?

Joyful Body

“If you can learn to love yourself and all the flaws, you can love other people so much better. And that makes you so happy.”~ Kristin Chenoweth

Do you engage in fun or enjoyable physical activity most days of the week?

When was the last time you had a massage or a long bath?

Are you in touch with your boundaries and your bottom line?

Do you express your desires, concerns, and limits to all people in your life, most of the time?

If you are tired, do you rest or do you keep pushing?

Do you get too much sleep because you want to escape life, or you just don’t have enough energy?

Do you enjoy your own company?

How often do you laugh everyday?

Joyful Spirit

“I love myself for I am a beloved child of the universe and the universe lovingly takes care of me now.”~ Louise Hay

Do you have a nurturing morning routine that helps you align with the goals and activities that are most important to you?

Do you let your family members know exactly what you need from them?

Are you satisfied with your work choices?

Can you be counted on to keep your word – to others and to yourself?

Do you allow yourself to go outdoors for at least an hour every day?

Do you spend time listening to your emotions and expressing them in a self-supportive way (good cry, communication, feeling your fear or joy, journal writing)?

Do you have a hobby that rejuvenates you? If so, do you spend time with your hobby?

Do you celebrate your efforts and successes on a daily basis?

Do you talk to yourself in a supportive, uplifting manner?

How often do you take time to reflect and feel at peace?

You STILL need nurturing!

Even though you are an adult now, you still need care and nurturing. Only now, it’s your responsibility to see that your needs get met. No one else can do it for you. As you take specific steps to make self-care a priority, you’ll not only feel better you will also have more energy, creativity, and vitality to share with life!

And what a glorious life that will be!

What are your thoughts on this topic? How do you nurture your complete being? When you read the above questions, how were your answers, in the affirmative or not so much? Please do share your thoughts, comments and questions in the comments sections below. Its always my pleasure to hear your thoughts. 

With Immense Love & Gratitude,
~Zeenat~
Counseling Psychologist/ Spiritual Counselor
Motivational Speaker/Naturopath
Holistic Healer/Writer

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Further Positive Reading:

• Simple ways to Nurture your Spirituality (positiveprovocations.com)
• How to Be Non-Judgmental of Yourself and Others (positiveprovocations.com)
• Refresh Renew Rebirth (positiveprovocations.com)
• Simply Empowering Steps to attain your goals (positiveprovocations.com)
• Four ways to make sure that today ends better than yesterday (positiveprovocations.com)