Did you know there are 70-80 million people in the U.S. alone that are suffering with an autoimmune disease and  up to 150 million people worldwide?  These numbers have increased threefold over the last 50 years and are continuing to rise.

What is Autoimmunity?
Autoimmune disease is a whole spectrum of illnesses that all have common root causes, even when they show up in different parts of the body.  The commonality among these illnesses is that the body is attacking its own tissues. This can happen when our immune system no longer recognizes our own cells as safe, it identifies them as harmful intruders and launches an attack against them.  There are many things that can change the shape and appearance of your cells which is what's at the root cause of these chronic illnesses. 

The traditional western medicine approach to these illnesses to prescribe steroids and other immunosuppressant drugs to reduce the immune system's response.  They are focused on "diagnosing" your illness and then "treating" you with pharmaceuticals to reduce symptoms. These drugs to do not to anything to cure or reverse your illness or help you heal, they are simply "masking" the symptoms of your illness at best. And they come with horrible side affects like a insomnia, depression, and immune deficiency making you more likely to get infections that will only make you sicker. 

As someone who was diagnosed with 3 different autoimmune conditions by 3 different specialists, I understand just how frustrating and hopeless it is be given a diagnosis(s) without any answers as to the known cause. That's why I became a Functional Diagnostic Nutrition Practitioner so that I could figure out my own answers, reverse my illness,  and help others do the same. 

In Functional Medicine, our approach is to ask the questions, "why are you sick?", "why did you develop this set of symptoms or this illness?", "what is at the root cause of this illness?".  What we find when we ask these questions is that regardless of the type of symptoms that are being expressed or the type of autoimmune disease that has been diagnosed, there are common things that we find at the root cause of every autoimmune condition. 

5 Root Causes of Autoimmunity:

1. Genetic Predisposition
   Some of us inherit a genetic code with mutations or variations on certain genes that will put us at a higher risk of developing certain autoimmune conditions.  BUT, your genes are not your destiny - I cannot stress that enough!! Just because you carry a mutation or polymorphism, doesn't mean that mutation will be expressed and lead to disease so this alone is not a root cause of autoimmunity. Your genes express themselves using the "information and instructions" we give our body. How do we do that? Through our daily lifestyle, food, and environmental choices.
   
   As Dr. Ben Lynch describes in his book, Dirty Genes, if you are living in a clean, non-toxic environment, eating quality, organic, anti-inflammatory foods, and leading a balanced life without too much stress, your good genes or strengths will be expressed and your bad genes (mutated genes) will be silenced or turned off. If you are eating an inflammatory, nutrient deficient diet,  exposing yourself to harmful toxins, or/and are consumed by stress in your world, the opposite will happen.  When we treat our body poorly, it will react poorly, it's that simple!  
   
   
2. Hidden, Chronic Infections
   ​Microbes like bacteria, viruses, parasites, and yeast and fungus have been found to play a large role in autoimmunity. Often times the tissue that is being attacked by our immune system is tissue that has been altered in some way by infection, making it look foreign and instigating the attack on self.  When I was first diagnosed with an autoimmune condition,  I didn't know that I had over a dozen different infections present in my body. These infections raise inflammation by activating our immune cells, stealing our nutrients, throwing our metabolism and hormones out of balance, and causing damage to our tissues all of which contribute to autoimmune manifestations.  
   
   
3. Toxic Burden
   Let's face it, we live in a toxic world! We are getting daily exposures to things like heavy metals in our water and air supply, pesticides from our food sources, BPA from plastics, chemicals in our personal care and cleaning products, and mold and other environmental toxins from our immediate surroundings.  
   
   For example, did you know that one BILLION pounds of pesticides are used annually in the U.S.? These saturate our air, our water, our food and our body's cells.  In fact, the CDC has an ongoing study that tests patients for 246 toxic chemicals and heavy metals. The results are showing that on average, 108 different chemicals and heavy metals are found in EVERY PERSON. 
   
   These are toxins that were not even in existence 50-70 years ago.  Our bodies simply cannot keep up with this level of toxicity in our modern environment and these toxins start to pile up in the body where they can affect and change the shape and functionality of our cells.  This is another reason why the immune system becomes overactive and we are seeing such a huge rise in autoimmunity, 
   
   
4. Intestinal Permeability or Leaky Gut (leading to Food Reactions & Allergies)
   The single layer of cells that lines your intestinal track creates a physical barrier between your bloodstream and the outside world. As foods come into your body, they may contain bacteria, viruses, and parasites as well as pesticides. Your gut lining if your first line of defense against these pathogens and toxins. The second line of defense is a network of immune cells that line the track; in fact over 70% of your entire immune system is located in your intestines, so how those cells act determines how your immune system responds overall. 
   
   The lining of your gut can get damaged by inflammatory foods like gluten, bacterial imbalances, pharmaceuticals like antibiotics and NSAID's, as well as pathogenic and toxic exposures. A damaged gut lining gets holes in it and you develop what's medically named, intestinal permeability, or  "leaky gut". This means that pathogens, toxins, and food proteins can now pass through those "leaks" and into your bloodstream where they interact with your immune cells. The immune system sees these food proteins and toxins as "dangerous intruders" because they are not supposed to be in the bloodstream. This is is when systemic inflammation rises and we experience symptoms like fatigue, pain, skin rashes, and brain fog. 
   
   
5. Stress (leading to Hormonal Imbalances)
   In today's society, we receive continuous stress in the form of daily hassles like fighting traffic or standing in line, relationship and family stressors, high stress jobs, stressful work environments, deadlines, fully booked calendars,  and big life changes like divorce, raising children, moving, losing a job, battling a serious illness, or losing a loved one.  
   
   When we don't balance the stressors with enough de-stressors, downtime, mindfulness, and personal connection we keep our body in a constant state of stress from a metabolic standpoint. Overtime, this adds up as the body compensates and we end up with hormonal imbalances that start to show up as symptoms like fatigue, brain fog, weight gain, weight loss, mood swings, depression, and anxiety. Scientists also believe these hormonal imbalances play a role in the development of autoimmunity, this is demonstrated by the fact that two-thirds of all autoimmune disease is found in women whose hormonal system is more complicated than men's. 

The good news is that once you know the underlying cause(s) of your condition, you can truly support your immune's system ability to heal itself.  In my practice I use special functional lab work to identify what's at the root cause of your autoimmune condition and then design a personalized dietary, nutrient replenishment, and lifestyle protocol to help lower inflammation and slow or reverse autoimmunity. 

So if you are sick of being sick and tired of not having answers as to the development of your condition, check out my approach and read about what it's like to work with me,. If you like what you see, consider a 15 minute free consultation to learn how to identify the underlying causes of your autoimmune condition and get rid of chronic symptoms that dominate your daily life!

This common hormonal imbalance affects both women and men and can leave you feeling blue, overweight, and unable to sleep. Estrogen dominance occurs when estrogen levels are too high relative to other hormones, especially progesterone.  This can occur in the presence of excess estrogen or when there are deficient progesterone levels to counterbalance estrogen.

These two hormones need the presence of each other in order to correctly perform their individual roles and act like a system of checks and balances to one and another. In general progesterone calms the effects of estrogen and keeps it in check.  But when their delicate balance becomes skewed, estrogen can overstimulate the brain and body and you can experience a wide variety of mild to serious symptoms including...

Signs of Estrogen Dominance:

• Weight gain and/or weight loss resistance  -  the inability to lose weight despite doing the right things
• Extra weight around the hips, butt, and thighs specifically
• Fibrocystic breasts
• Uterine fibroids
• Irregular cycles
• Infertility, endometriosis, and/or PCOS
• Mood swings and irritability
• Water retention/edema,  and bloating
• Tender breasts
• Anxiety and/or depression
• Hypothyroidism
• Chronic dry eyes
• Brittle, dry nails
• Hair loss or hair thinning
• Low libido
• Insomnia

As someone who experienced most of these symptoms throughout my teens and twenties, I can tell you this can happen to anyone at anytime in life.  While it is often the result of chronic stress and/or hidden chronic infections or imbalances, many people will experience this just from the effects of the excess estrogens we are all exposed to in our modern diet, environment, and lifestyle.  Check it out...

Causes of Estrogen Dominance:

1. Obesity -  Fat cells contain an enzyme that converts adrenal steroids to estrogen increasing estrogen levels in the body and causing havoc.  NOT COOL!  Estrogen slows metabolism and boosts insulin production, which causes the body to store more calories as fat rather than use them for energy. In a nutshell, the more fat you have, the higher your levels of estrogen will be. This is just one more reason to maintain a healthy weight.
   
   
2. Chronic stress or Chronic illness - When our body experiences stress of any kind (internal or external), it responds by pumping out cortisol, a steroid hormone produced in the adrenals that helps "prepare" the body for stress in a variety of ways. When stress becomes chronic and the demand for cortisol is high over a longer period of time, our bodies use progesterone to make the additional cortisol needed.  This happen in those with adrenal fatigue and this is why we often see depleted or imbalanced sex hormones along with adrenal fatigue. This is because progesterone is a parent or master hormone that can make cortisol, estrogen, and testosterone. When the body "steals" progesterone and another hormone called pregnenalone to make cortisol, progesterone levels will often become depleted, leaving estrogen unopposed.  
   
   
3. Phytoestrogens - These are estrogen like compounds found in plant based foods that many of us have in our diet. The biggest source are soy products but foods like flaxseed , sweet potatoes, and red clover are also contenders.  When consumed regularly over long periods of time, they increase the risk of estrogen dominance significantly.  Phytoestrogens have also been shown to inhibit the conversion of T4 (thyroid hormone) to T3, the active or available form of thyroid, which contributes to hypothyroidism and additional metabolic imbalances. 
   
   
4. Xenoestrogens - These environmental chemicals are proven carcinogens and well known for their ability to damage the immune system and disrupt hormonal balance.  They look similar to our body's natural estrogen and our body cannot often distinguish between the two.  
   
   Sources of xenoestrogens include:  pesticides, conventionally raised meats, poultry, and seafoods, canned goods, plastics and plastic wraps, industrial wastes, personal care products, home cleaning products, styrofoam, and air-fresheners. 
   
   
5. Poor diet - A diet consisting of conventional meats and seafood, non-organic foods, and processed and canned foods is loaded the xenoestrogens mentioned above and the body gets too much estrogen on board. Additionally a diet low in healthy fats can stress your metabolism! Healthy sources of saturated and omega fats are actually needed to manufacture hormones in your body. When you don't eat enough healthy fats, hormones like progesterone suffer and can become depleted leaving your more susceptible to estrogen dominance. 
   
   
6. Poor hormone metabolism/impaired liver function - The liver is our master detoxification organ that is responsible for cleansing our body from the harmful effects of chemicals, elements in food, environmental toxins and even natural products of our metabolism, including excess estrogen.  Anything that impairs liver function or ties up the detoxifying function, like a hidden or underlying chronic infection,  can result in excess estrogen levels and contributes to estrogen dominance in a significant way.  

Conventional medicine uses a narrow minded approach to correct estrogen dominance, typically using Hormone Replacement Therapy, birth control, or IUD's to tame estrogen levels.  The problem with this approach is that it only treats the test results - low or imbalanced hormones, by replacing them. BUT it doesn't actually address the causes of estrogen dominance at all!  Particularly if the person cannot metabolize excess estrogens, this type of treatment approach is like adding fuel to the fire. 

I was someone who experienced this personally - I spent my teens in and out of several endocrinologists and gynecologists office suffering from endometriosis, PCOS, depression and difficulty losing weight.  And then spent my twenties in fertility clinics trying without success to get pregnant.  Now that I understand what was really going on with my body chemistry and metabolism at that time, I also understand why none of the hormone replacement or fertility treatments were effective. My body was suffering from a chronic illness that was taxing my adrenals and throwing my metabolism out of balance, leaving my progesterone levels significantly depleted. Plus my liver detoxification pathways were overloaded because of my hidden, chronic infections and I was not metabolizing all the excess estrogens I was being exposed to in my diet and lifestyle.  Using the hormone shots and tablets never worked because they just made the imbalances worse! (Wish I could have discovered this information 8 years,  4 doctors, and thousands of dollars ago!!)

It wasn't until I got off the synthetic hormones, addressed my chronic candida infection,  and made big changes in my diet and lifestyle that I started to lose the extra 20 pounds I had carried my whole life.   And after being diagnosed with Chronic Lyme Disease and early onset menopause in 2013, I've made it my personal mission to become an expert on balancing hormones naturally and I practice what I preach everyday!

As a Functional Nutritionist, my goal is to help my clients identify the specific metabolic and chemical imbalances that are unique to them using  functional nutrition labs. This allows me to develop a customized diet and lifestyle protocol to correct their specific imbalances and help them meet their health goals.  Here are some of my basic tips to correct estrogen dominance naturally...

How to Correct Estrogen Dominance:

1. Get a quality hormone panel done - Information is power and understanding what your specific metabolic imbalances are will allow you to implement a protocol that is personalized to your body.  A hormone panel that looks at your daily cortisol patterns, DHEA, progesterone, testosterone, and estrogen is what I recommend.  Take a peek at my Metabolic Recovery Program that includes a complete hormone panel test as well as a 90-day personalized protocol to re-set your hormones. 
   
   
2. Switch to organic, grass-fed, free-range, antibiotic and hormone free meats and dairy products - to avoid xenoestrogens that increase your risk of estrogen dominance enormously . 
   
   
3. Increase leafy greens and fiber  - which helps to attract and bind excess estrogens and pull them out of your body via stool. If you are not getting enough fiber or are constipated regularly, stool remains in the bowel and estrogen gets reabsorbed.  Include 3-6 cups of fibrous vegetables each day into your diet, some with each meal is ideal. Shoot for a variety of cooked and raw. Choose items like broccoli, arugula, kale, asparagus, cabbage, and Brussels sprouts.  Try our Simple Detox Salad. 
   
   
4. Get enough quality fat in your diet - Fats are an essential building blocks of hormones! Your body needs some healthy cholesterol in order to be able to make hormones, which is why low-fat diets can plummet your metabolism and make it more difficult to lose weight. Ditch the old school, low-fat trend and opt for a diet with 25-35% of your calories coming from healthy fats.  Check out our blogs: 4 Sources of Healthy Saturated Fat, Health Benefits of Monosaturated Fats, and Omega Fats for an Anti-Inflammatory Diet to learn more about how to incorporate healthy fats into your diet and which are the best choices. 
   
   
5. Reduce stress - Invest some time and energy into yourself and learn to say no more often! Get rid of negative people or things from your life that bring you down rather than build you up.  Our blog, 10 Self-Care Practices to Promote Healing & Relaxation have some great tips for how to unwind and remove stress from your life. 
   
   
6. Swap your home cleaning and personal care products for all natural, organic brands! Cut down on your exposure to environmental estrogens called xenoestrogens and switch to all natural products. 
   
   
7. Reduce use of plastics, Styrofoam, and canned goods - Ditch those styrofoam cups and plastic tupperware for some glass tupperware pieces, and mason jars of various sizes. NEVER heat food in a plastic container in the microwave and try to choose fresh or frozen vegetables over canned to avoid excess estrogens.
   
   
8. Assess liver function - If your liver is having trouble "keeping up with the toxic load" this can increase the occurrence of estrogen dominance since the liver is unable to filter it from the blood effectively.   I offer a basic Metabolic Lab Panel that looks at your liver's function inside  my Metabolic Recovery Program. If your liver could use some extra support, there are many natural products available to help that I can recommend.  

If this blog has resonated with you, I offer a FREE 20-MINUTE PHONE CONSULTATION, where I will review your health history and give you some recommendations on how to balance your hormones naturally.  You can also learn more about how you can work with me by viewing our programs page.

~Billie

DISCLAIMER: MEAL PLANS FOR HEALTH DOES NOT PROVIDE MEDICAL ADVICE. Meal Plans for Health is designed and intended for educational and informational use only. Always seek the advice of your physician or other health care provider with any questions or concerns you may have regarding your health.

As much as 1/3 of the U.S. population suffers from chronic constipation, or the inability to have at least one bowel movement everyday.  Do you eliminate everyday or 5-6 days a week at the very least? If you answered, "No" to this question, you are gonna want to continue reading. 

Warning...personal disclosure ahead...I've suffered from chronic constipation my entire life. I constantly felt bloated and had a painful, swollen belly almost everyday. I remember suffering through classes, meetings, flights, exercise and sporting events, and even social engagements with horrible stomach pain dying for the moment I could go home, get in my p.j's and curl up in the fetal position in bed! Constipation prevented me from feeling good about my body, prevented me from losing weight, and left me feeling constantly tired,  sluggish, and depressed.  Can you relate?

I worked with and was evaluated by several doctors over several years including a gastroenterologist, endocrinologist, gynocologist, and an internal medicine doctor.  I was given an IBS diagnosis and was told it was likely I would have this problem most of my life and that laxatives, fiber in the form of Metamucil, and pharmaceutical medications were my best "treatment" options.  I used some of these remedies on and off for several years but was never able to overcome my constipation.

Around the time I turned 30 I  decided to do a 30 day detox with a friend which required eating only whole, unprocessed foods and juicing daily. I noticed that after a couple weeks on this diet, I had not only dropped 10 pounds but was also FINALLY eliminating EVERYDAY! By the end of the 30 days, I had said goodbye to chronic constipation, bloating, pain, and embarrassment and was determined to stick to a whole-foods based, anti-inflammatory diet. 

I was so inspired by my experience that a couple years later I  changed my career, went to back to school, and become a Functional Nutrition Health Coach so that I could help others rid themselves of this and other chronic symptoms that keep them from enjoying  their daily life. You don't have to live with constipation and you don't have to take pharmaceutical medications or daily Metamucil to have regular bowel movements! Check out this week's What's That?! Wednesday post where I share my top tips and home remedies for relieving chronic constipation. 

12 Tips for Relieving Constipation:

1. Ditch processed foods and infuse your body with whole, anti-inflammatory foods! Just eat real food and avoid any boxed, pre-packaged, and processed foods and oils. These foods can damage your intestinal track, signal your body to store fat instead of burn it, and slow down your digestion. Healthy fats, clean proteins, leafy greens and fiber based carbohydrates make up a well balanced anti-inflammatory diet that will balance your gut, boost your metabolism and improve your digestion and motility.  Check out my specific macro nutrient recommendations on my post, What is an Anti-Inflammatory Diet? and grab a copy of my eBook, 10 Day Sugar Detox, to help you ditch sugar and processed foods and incorporate a variety of delicious, real anti-inflammatory foods into your daily routine!
   
   
2. Get evaluated for gut bugs like candida, h.pylori, and SIBO. These bugs wreck havoc in your tummy by putting off gases and waste that increase inflammation, bloating, indigestion, and constipation.  If you've had chronic constipation your whole life and have converted to a whole foods diet and are not seeing enough good results, I suggest being evaluated by a qualified healthcare practitioner for gut bugs. A blood, breath, or stool test can be done to help detect these pathogens and once you get rid of them your constipation will  go away too!  
   
   
3. Consider being evaluated for food sensitivities. When you have hidden food sensitivities,  the foods you are eating are actually increasing inflammation and dysfunction in your gut. These types of inflammatory reactions slow down your gut motility, decrease nutrient absorption, and increase constipation.  When you identify and remove the foods you are sensitive to, you will notice that your constipation will subside. Check out my blog, Are Hidden Food Sensitivities Derailing Your Heath Goals to learn more.
   
   
4. Increase leafy green intake.  Getting more leafy green vegetables into your diet will not only boost your fiber intake which can help to ease constipation but it also boosts your antioxidant intake enormously. Antioxidants are things that help to reduce free-radicals caused by excessive inflammation in the body. If you have chronic constipation, you have inflammation, and some antioxidant support should be a staple in your healing plan in order to reduce inflammation, alkalize your gut, and boost your immune system.  
   
   I recommend a minimum of 3-4 cups leafy greens/non-starchy vegetables each day to start and increase to 6-8 cups daily. For example, you could try a green protein smoothie or green juice to start the day with 1-2 cups light and dark greens mixed - like spinach or kale and romaine.  Then for lunch have 2 cups of mixed green salad with some clean protein like organic chicken or wild salmon, and a bit of healthy carbs like nuts, seeds, quinoa, or black beans.  For dinner include 1-2 cups cooked vegetables like broccoli, cauliflower, Brussels sprouts, or asparagus with your meal. This should add up to plenty of veggies and fiber for the day:) Always get your fiber from your foods and  be sure to stay away from non-food fiber products like Metamucil which is contains several toxic, inflammatory ingredients like Yellow #6, aspartame, and maltodextrin. 
   
   
5. Rock the squat! Getting into a squatting position where your feet are elevated a bit off the bathroom floor while you are on the toilet brings your body into the elimination position nature intended. A squatting position fully relaxes the puborectalis muscle and reduced straining which can makes your poops easier to pass. 
   
   
6. Gentle yogic twists can help to get things moving in the gut. Body movement in general is good to increase gut movement and ease constipation - walking, rebounding, yoga or pilates are all good choices that help reduce stress and increase gut motility. I highly suggest doing some gentle yogic twists, 1-3 times daily which can help to naturally massage your colon and get things moving. Just lay on your back on the floor or on your bed; pull your knees towards your chest, then twist your knees to the right and turn your head to the left...then reverse and repeat 3-6 times. At night and first thing in the morning are great times to do this. 
   
   
7. Try using a castor oil pack on your colon.  While this is not advised for pregnant or nursing women, for most people, castor oil packs are a great at home remedy and are very safe and effective. The heat and detoxifying effects of the oil can help to move your lymphatic system, increase circulation in the gut,  and improve motility, helping to push stool along and ease constipation. You can learn how to do a castor oil pack here. 
   
   
8. Water and electrolytes are your friends! Dehydration is one of the most common causes of constipation. When you are not properly hydrated, your large intestine soaks up water from your food waste and your stools become hard and difficult to pass. In general you should make it a goal to get in eight, 8-ounce glasses of filtered, clean water a day.  If you exercise or sweat alot or you weigh more than 200 pounds, you may need to drink more. If you consume alcoholic beverages, you should also drink more since alcohol is a diuretic and will dehydrate you. You should drink enough water so that your urine is clear or light yellow...if it is dark yellow, you are under-hydrated.  
   
   An extra boost of electrolytes can also be often be helpful for softening stool and getting things moving. Organic, raw coconut water is a great source - try 1/2 cup in your morning smoothie or after a workout, long day, or cocktail hour:) Concentrated electrolytes are often needed for those with chronic illness and gut imbalances, I like Lyte Balance Electrolytes, I cap once or twice daily or as recommended by your healthcare practitioner. 
   
   
9. Consider adding digestive enzymes and probiotics.  A healthy gut microbiome lays the groundwork for a healthy immune and digestive system.  Fermented foods may be helpful to some people to help replenish good gut flora. Probiotics may be necessary for those who are on or have been on antibiotic therapy or those who have major gastrointestinal issues.  They help to restore order and balance of good bacteria in the gut and crowd out the bad bacteria.  Taking a multi-strain probiotic, and not just acidophilus, is important. I like Renew Life Ultimate Flora Blend which you find in healthfood stores in the refrigerated section, Orthomolecular's  Orthobiotic, or Prescript-Assist Probiotic. 
   
   
10. Try magnesium & vitamin C to loosen and soften stool to make it easier to pass.  Magnesium  glycinate and magnesium citrate are both good choices. Start with 400-500mg magnesium per day away from food. Vitamin C is also a powerful antioxidant that can help to mobilize and soften stool to ease constipation. You can start with 300-400mg per day with your food. For those with more severe constipation, you may need more magnesium or vitamin C initially to get things moving. I'd advise working with a qualified practitioner to find the product and dosage that work best for you. 
    
    
11. Sip on some aloe vera juice.  Just like aloe vera can soothe and heal the skin on the outside of the body, 100% pure aloe vera juice  can reduce internal inflammation and assist to heal the lining of the gut, repair mucus membranes,  and improve digestion and motility. I like Lakewood Organic Brand - it is 99% organic aloe and 1% real organic lemon juice. Many brands use citric acid as a preservative but this really spoils the medicinal effects of aloe vera since citric acid can increase inflammation and many people are very sensitive to it. I typically recommend 4 ounces once or twice daily away from food. You can also find aloe vera in capsules and other GI supplements. 
    
    
12. Water, saline, or coffee enemas are a great way to increase motility and cleanse the colon of waste. Using enemas regularly can be an effective home remedy for those who are suffering from chronic illnesses. You can learn more about how to do an enema on my blog, 3 Types of Enemas to Boost Detoxification & Improve Gut Health. 
    

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What other home remedies work for you? I'd love to hear your constipation remedies as well as any questions or feedback below. Thanks for tuning in and catch ya next week friends!
~Billie

 DISCLAIMER: Please be sure to inquire about all nutritional supplements and home remedies with your physician or healthcare practitioner to make certain there are no contraindications with medications, etc. The information shared here should not be seen as medical or nursing advice and is certainly not meant to take the place of your doctor's recommendations. If you are pregnant or breastfeeding, please check with your doctor before adjusting any of your medications or supplements. DO NOT do enemas or castor oil packs if you are pregnant or breastfeeding. Always consult with your physician before making any changes. 

I've shared some of my personal health battle against Late Stage Chronic Lyme Disease on and off on this blog.  And since May is Lyme Disease Awareness Month, you will be hearing  a bit more about my journey and how I'm slowly healing from this devastating illness. Along the way, I hope to provide some insight into some of the daily at home, self-care, and detoxification remedies that I use to keep myself healing physically, emotionally, and spiritually.

I strongly believe that you cannot heal from this disease or any chronic illness with just medications alone. You've got to dig down deep, make some sacrifices, implement changes, and make commitments to yourself to really heal from chronic illness.  When your body has been chronically ill, it is toxic and supporting your body to appropriately eradicate those toxins is a must do or you simply will not get well.

While your doctor or other practitioners may suggest or prescribe medications, supplements, or herbal remedies that will be helpful in this area - this is simply not enough for someone who has been ill for a very long time. This is where the expert help ends and you are the one with the responsibility to treat and support your body in a healing way.  It's a choice you have to make everyday. 

But...a daily practice of detoxification and relaxation strategies can very hard for someone who is ill to implement. I totally get it! This is a learned practice, especially for those who are used to putting others needs before their own.  I have to continually motivate myself and "keep myself in check" to stay on track and make sure I have dedicated the time to focus on my self care.  

One way I do this is by making my daily self care strategies my first priority. For example, I often start my day with some yoga stretches, followed by doing a castor oil pack while listening to a guided meditation.  I also block off time to take a detox bath about 5-7 days a week in the afternoon or early evening to help my body unwind from my day.  I usually incorporate my EFT and positive affirmations during bath time as well. Yes, I'm still a "multi-tasker" at heart:)

Then some days I will also do a coffee enema or an ionic foot bath. These are my weekly self-care rituals I try to stick to...am I perfect? Absolutely not! But if I miss a day or don't do all of it one day I try not to beat myself up.  Tomorrow is a new day to chose healing, choose positivity,  and choose putting myself first! The longer I've been dedicated to these types of practices, the easier they are and the more I look forward to doing them rather than having to make myself do them. This has taken me almost 3 years to slowly incorporate these practices regularly, but if I can do it, so can you!

Last week, I shared my 10 Self-Care Practices to Promote Healing & Relaxation and this week's post is dedicated to one of the at home detoxification practices I use weekly: enemas! 

To be very honest, getting started with this practice was very hard for me  - doing ENEMAS, sounded a bit scary and overwhelming to me. This may be something many of you are thinking right now as well! But I did it  and cannot say enough how much this practice has helped me to decrease my toxic load and reduce my die-off symptoms and flares from treatment.  Big shout out to my fellow Lyme warrior's and friends - Christie & Shelly for inspiring me to start these about a year ago! Love you ladies! So....in this week's What's That?! Wednesday post, I share my top three favorite home enema remedies, the benefits of each and how to do them! Check it out...

First, Here is What You Will  Need to Do an Enema at Home:

1. Enema kit with a stainless-steel enema bucket or clear enema bag and medical, grade, silicone enema tubing:  I prefer the bucket method, but some folks really like the bags. I like the PureLife enema kit which you can  purchase online via the link or another online retailer like Amazon.
2. 2-4 cups filtered water. Chlorinated water kills gut flora, so choose filtered.
3. Small-medium pot and a stove-top
4. Fine mesh strainer
5. Cheesecloth (only needed for coffee enemas)
6. Glass mason jar(s) or glass Tupperware (if making a double or triple batch - see below for details)
7. Yoga mat, towels, blanket, etc: whatever you can lay on the ground to make yourself comfortable. I use a yoga mat with a few old towels laid on top. Another option is laying in your clean bathtub. 
8. Lubricant: I like organic, unrefined, raw coconut oil but Vaseline also works well. 
9. For coffee enema's only: Organic, enema-grade, purified coffee: I recommend Purelife Brand coffee which you can purchase on Amazon or other online retailers. Regular coffee is not suitable for enemas because even organic coffee can contain high amounts of mold or fungus. I recommend the medium roast, which is best for beginners and those with a large toxic burden. 
10. For probiotic enemas only:  Quality probiotic pills or powders. Something with a good selection of bifidobacteria since these are the dominate flora in the colon, whereas acidophilus prefer the small intestine. I follow an Anti-Inflammatory - GAPS sort of diet and the two of the products I like and that meet my dietary restrictions are the Seeking Health Probiotics and the RenewLife Ultimate Flora.  Seeking Health brand is available online and the RenewLife brand can be found online and in stores. Each come in different strengths, for someone whose never tried probiotics orally, you will want to do this first and start with a smaller dose, maybe 10-20 billion vs. the 50-100 billion to see how you tolerate it. If you get gas and bloating after taking probiotics, you should work with a qualified healthcare practitioner to access your gut health and help you choose a product that might be right for you. 
11. Privacy & Time - I use my bathroom which is the most logical space and choose a time where I wont be interrupted or rushed.  I've been doing these several times a week for so long now, I can do an enema and finish the clean up within about 30-40 minutes.  But the first time you do this, make sure you dedicate a few hours before you have to be anywhere or do anything active. You will be learning and moving slower!
    
    Plus if you are someone who is chronically constipated, the first elimination or two will usually be a bit tougher in that you may eliminate on and off again for a couple hours following your enema and you may feel flu like. Once you start to do these regularly and you are not constipated any longer, it is much faster and you start to feel energized afterwards instead of tired and fatigued.  Everyone will be different, I recommend checking with your healthcare practitioner before you start to see what they recommend for you as far as frequency and duration and learn if you have any contraindications.

3 Types of Enemas to Boost Detoxification & Improve Gut Health:

1. Water enema - This is a great place to start if doing an enema is new to you.  If you have chronic constipation, I strongly recommend doing 3-5 water enemas within a 1-2 week time frame before moving onto trying the coffee or probiotic enemas. Water is a simple way to clean the colon, soften your stools, and flush out some toxic waste. In fact the average person carries 10 pounds of toxic waste on them - what?! gross?! If you are someone who is chronically constipated, this practice can help you have more regular bowel movements and eliminate the excess toxic weight. Water enemas will also help to increase your energy and decrease your pain and edema. 
   
   
2. Coffee enema - The way a coffee enema works is the caffeine travels via the hemorrhoid vein and the portal system to the liver where it opens up bile ducts and allows the liver to release bile. This is a really good thing, since bile is where toxins are stored in the liver. A few of the compounds in the coffee, including caffeine dilate blood vessels and bile ducts, relax smooth muscle, and increase bile flow.
   
   While these compounds do not have the same effect when consumed orally, when given rectallly, they stimulate the release of an enzyme called glutathione S-transferase.  Studies show this can increase your body’s level of glutathione production by as much as 600-700%. The reason this enzyme is so special is that is reacts with free radicals in the blood stream that cause damage to our cell walls and make them inert.
    
   These toxic substances dissolve in the bile and are then released from the liver and gallbladder through the intestinal track. Another very cool thing is that the body’s entire blood supply passes through the liver in just 3 minutes. So while your coffee enema is being retained for 12-15 minutes, your blood passes through and is “cleaned” 3-4 times.  This makes coffee enemas a great way to cleanse  your liver and your blood of toxins. I find that regular coffee enemas help to relieve my "herx" reactions, decrease my brain fog, ease depression and anxiety, and increase my energy.  I also find that coffee enemas help relieve my  headaches very effectively.
   ​
3. Probiotic enemas - These enemas can be a very beneficial for those who have done antibiotic therapy since antibiotics really harm the beneficial bacteria that make up your gut microbiome. The billions of bacteria  that make up your gut microbiome actually comprise over 60% of your entire immune system. Keeping your gut healthy and populated with these beneficial bacteria is imperative in healing from any long term illness, chronic infection, dysbiosis, leaky gut, or autoimmune condition.  The enema allows the bacteria from your probiotics to be dropped off right in their "home" in the colon to start repopulating and crowding out the bad bacteria. My personal experience is that doing these 2-3 times per week for a few weeks improved my digestion, decreased my sugar and carb cravings, and helped to improve my brain fog.  Remember to always start with some cleansing enemas like water or coffee before incorporating the probiotic enemas.  I also recommend consulting with your healthcare practitioner before starting any enema routine. They can help you determine the appropriate frequency, duration, and timing of your enema therapy as well as if it is safe for you.

​
How to do an Enema:

1. Always do enemas in the morning on an empty stomach and after you’ve had a bowel movement. If you are constipated and have not had a bowel movement, do a water enema prior to doing any other type of enema.  
2. Place 2-4 cups filtered water in a pot and bring to a boil. If doing a water enema, stop here. For a coffee enema, add 1-3 tablespoons of enema-grade coffee into the boiling water. Boil for 5 minutes, then reduce heat, put the lid on and allow to simmer slowly for an additional 15 minutes. If you are new to coffee enemas or are sensitive to detox therapies, I’d recommend starting with just 1 tablespoon of coffee grinds. You can also start with 2 cups water before moving up to 4. 
3. Remove from the stovetop and allow to cool down to barley warm. While it cools, put your enema bucket and tubing together by following the instructions that come with your kit. NOTE: it is best to use the 3-4” enema nozzle, 16” or longer nozzles are for a deeper colon cleanse and will not have the same “liver detox” effect as using the shorter nozzle.
4. For water enemas, pour water into enema bucket, making sure your clamp is tight. Then you can skip straight to step 5.
   
   For probiotic enemas, use only 1 1/2 - 2 cups of water. Once your water has cooled, you will want to add  in your probiotic powder. Break open the capsules, depending on their size you will need 2-4 capsules. Always start with just 1 cap, no more than 1/8 of a teaspoon.  Then mix it around until it dissolves and pour the probiotic solution into your enema bucket with a tight clamp on. 
   
   For coffee enemas, place the fine mesh strainer over the bucket and then line it with a double layer of cheesecloth to prevent the grinds from going through. Make sure the clamp on the tubing is locked, then pour the coffee solution through the strainer and into the empty bucket.
   
   
5. Remove the strainer (for coffee enemas only) and set aside, then take your bucket and tubing to the bathroom and place the bucket on the counter-top close to where you will be laying. If you are using a bag, you can hang it above you. You want it to be 20-45 inches above where you will be laying so that it flows easily.
6. Double check the temperature to make sure the water is lukewarm. Hold your finger inside the liquid for 10 seconds, if it feels too hot to your finger, it will be too hot for your intestines. Make sure you have cooled the liquid  enough to be just lukewarm.
7. Lay your towels, etc on the floor and then lay down on your right side in the fetal position.
8. Unlock your enema clamp for only a second or two to slowly allow the liquid to fill the tubing up until the clamp. DO this gently:) Then clamp back down tight while you get comfortable.
9.  Lubricate the tip of your nozzle using coconut oil or vasoline and gently insert it about 2-4 inches into the rectum. Then unlock your clamp and allow the enema solution to flow into your gut. You can use a pinching motion on your tube with your fingers to slow it down if you feel any amount of discomfort.
   NOTE: If your enema solution doesn’t flow when you release the clamp it could be a sign that your tubing is being pinched or kinked, your bucket is not high enough, or you are clenching your rectum. If the equipment is ok, relax your rectum, take some deep breaths into your gut and try adjusting the nozzle, maybe pull it out or in ½ inch or so to see if that helps the flow.
10. Lock the clamp when you start seeing the “air bubbles” go through the tubing. You can keep the nozzle inside you or remove it once your enema solution is done. Most people find keeping the nozzle in helps them to hold the enema longer- this is what I do.
11. Lay in this position for 5-8 minutes for water enemas, 12-15 minutes for coffee enemas, and 20-30 minutes for probiotic enemas. 
    
    NOTE: You may hear or even feel a gurgling/squirting noise(s) – this is your gallbladder and colon emptying toxins; a good sign!  Try to avoid the urge to eliminate and hold the enema the full amount of time. You should not force yourself, so if you feel like you can’t or if the urges get too strong, go ahead and eliminate. This may especially be the case for beginners or those who have or have had chronic constipation.  

Each time you do these they will get easier and easier and you will feel better and better. Remember, you are the one that gets to make the choice everyday to support your body to heal or prevent your body from healing. Choose yourself, choose positivity, choose healing!

Are enemas something you do regularly? What benefits have you seen? What types are your favorite? I'd love to hear your experiences and stories in the comments below! Happy healing friends!

~Billie

DISCLAIMER: Please be sure to inquire about all home remedies including enemas with your physician or healthcare practitioner to make certain there are no contraindications for you. The information shared here should not be seen as medical or nursing advice and is certainly not meant to take the place of your doctor's recommendations. If you are pregnant or breastfeeding,  I highly advise not doing enemas of any kind. Always consult with your physician before making any changes. 

Are you someone that forgets to take care of yourself? Is your life in constant "go-mode"? Are you suffering from a chronic illness or chronic stress? Most of us these days have busy, go-go lifestyles and we tend to save self care for very last on our "to-do" lists.  I get it! Your busy and you don't think you have time to take care of yourself.

In fact, I used to be the same exact way, until that lifestyle caught up with me and then I slowly became sicker and sicker and about 4 years ago I was finally forced to resign from my job at the time. I had built my life around my work, my work schedule which included frequent travel, and the unreasonably high expectations I had set for myself in terms of life and career goals.  I was at my computer very early every morning and sometimes late into the evening. 

I was also very much a "people pleaser" and when I wasn't working, I would devote my energy to attending social events, hosting dinner parties, helping friends or family, and I even took on a second job. I was always running late or behind on everything I did because I ALWAYS over-committed myself.  Sound familiar?!

BUT....I had a high tolerance for the pain and fatigue that I felt everyday and was driven to "power through" and "meet my life goals". I rarely had any downtime or quiet-time and if I did, I would sleep since my body was desperately screaming "REST WOMAN".  I got sick easily and much more often than any of my friends in their early 30's.

Then about 6 years ago my lifetime of mild depression turned into severe depression, I suddenly had high anxiety about the smallest of things, and I noticed that my brain just wasn't able to focus and process things like it used to. I realized I couldn't do basic math in my head or remember my phone number any longer. I even got lost driving home from the grocery store one day in my own neighborhood!

I worked from home so in terms of flexibility, I had a lot, but it wasn't enough and my boss at the time urged me to take some time off for myself and figure out why I was sick and couldn't get well. At this point, I was in so much pain and so run down that could barley even walk around my house.  My very stubborn self finally gave in and realized that my boss my indeed right - thank you Regi! I needed to take some time for MYSELF and figure out how to get well again!

About 6 months after I left work I was finally correctly diagnosed with the disease that had been plaguing me for the last 20 years - Late Stage Chronic Lyme Disease.  I was also diagnosed with an "army" of other pathogens that had made their home in my body besides the Lyme. I was so sick I didn't leave my bed or couch most days and found it difficult to do basic things like take a shower.  I was completely non-functional physically, mentally, and emotionally!

I often see this same commonality among those who are chronically ill, like my fellow Lyme Disease warriors. We are those who give the most to others and save no time or energy for ourselves.  But if you don't slow down, self-access, re-prioritize, and make time for self-care, it won't be long before the constant stress continues to deplete your health and symptoms start to appear. Symptoms like insomnia, fatigue, pain, depression, and anxiety are all small "signs from our body" that something is out of balance or not working optimally.  I IGNORED the signs and "powered through".

Don't be like me! Don't wait until you have a chronic, deadly illness to make time for self care in your life - trust me- not a fun way to go!  These days my everyday life revolves around my self-care, it comes FIRST! I COME FIRST! Treatment for Lyme Disease the last 3 years has been very rigorous and the self-care portion is just as important, or MORE IMPORTANT, than the medications that I use to treat my illness.  When I don't focus on self care, I find that treatment is more difficult, I don't make much progress, and  my symptoms escalate quickly!

The truth is that our bodies need time to heal and rest EVERYDAY no matter if you are sick or not.  And it's YOUR RESPONSIBILITY, not your doctor's, to make self-care a priority in your life.  You are in charge of whether or not your body, mind, and spirit are in a "healing place" or a place or stress, pain, and fatigue!

So what do I mean by self-care? Focusing on self care means implementing small habits into your life EVERYDAY to give yourself the attention and care you need in order to lead a truly healthy and  balanced life physically, emotionally, and spiritually.  

The self-care practices below are simple to implement into your life and don't require a lot of time or money.  Start by picking 1-2 things on this list and make them a priority in your day, EVERYDAY.  Block off self-care time on your schedule if you have to - seriously!! Repeating these practices everyday will slowly make them habits in your life and that's when change, wellness, and more balance and peace starts to happen friends! 

Even though everyday is still an uphill battle for me and treatment is very difficult,  I have a much more balanced, present, and healthy mind and spirit than I ever have. I've found my place in the world and have purpose, reason, and hope to continue to fight my illness with courage everyday and make my life my own! I did this by focusing on self care and you can to. Check out this week's What's That?! Wednesday post below...

10 Self-Care Practices that Promote Healing & Relaxation:

1. Diaphragmatic Breathing/Deep Breathing - Taking a few times during your day to do even 30 seconds of this in the peace and quiet will boost your oxygen, relax your mind, and improve your brain function. Breathe in through your nose and fill your belly up with air, then breath out through your mouth and pull your tummy in. Repeat slowly for 30-60 seconds  a few times a day or when you are feeling overwhelmed or anxious. 
   
   
2. Yoga or Tai Chi - Both of these exercises increase your body's circulation and detoxification ability and help to calm and balance your mind and ease anxiety. Even just 10-15 minutes a day is beneficial. Keep it simple and do it at home so it's easy to implement into your life.  If you are sick and limited with energy, start with Restorative Yoga which doesn't require hardly any movement or strength at all. 
   
   
3. Meditation - This is also a very easy thing to implement for even just 5-10 minutes, once or twice day can be effective and work up to doing longer sessions if it resonates with you. I found this particular practice very difficult and still do honestly, but I've found that guided meditations and binaural beats can help me get into a meditative state.  I download both of these items from iTunes  to make it simple. You can also try walking meditation, or mediation while you walk outside,  if sitting still and quiet is difficult for you. 
   
   
4. Positive Affirmations - I repeat these everyday several times a day to help continue to foster self-love, acceptance, and healing.  A small example would be: "I completely and totally love and approve of myself." or "I completely and totally forgive myself." or "I'm responsible for creating balance in my own life." You can start by spending 1-2 minutes once or twice a day aloud, in your head, and/or in front of a mirror. I also like to post my current affirmations on sticky notes on my desk, my nightstand, and my bathroom mirror to remind myself and keep myself focused and on track! I highly recommend books, audio, or anything from Louise Hay. I have two of her books and several audio tracks and still re-read and listen to them regularly. 
   
   
5. Emotional Freedom Techniques (EFT)/Tapping - EFT is a form of psychological acupressure  based on the same energy meridians used in Chinese acupuncture, but instead of needles, you use a simple "tapping" motion with your fingertips on certain body parts. Plus you can do it yourself, at home and it doesn't cost anything. The mind and body are tightly connected and your body cannot physically heal if you don't spend time on emotional healing as well. EFT can help get rid of negative energy or thoughts, help with food addiction, and can reduce pain, anxiety and depression. I started using EFT a few months ago and have found it super helpful to do on a daily basis. I also often combine my tapping with my positive affirmations. 
   
   
6. Detox Bath- This is a way to unwind not only your body, but your mind as well. A warm bath boosts detoxification, eases stress, and reduces pain.  If you are chronically ill, daily baths are recommended, but if not even a once or twice weekly designated bath time can be very effective. Check out our blog, Detox Baths: 4 Natural Recipes to Promote Healing and Relaxation to learn how to do a detox bath. 
   
   
7. Get In Some Outside Time - Real sunshine helps to boost your metabolism, increase our vitamin D which supports a healthy immune system, and improves your mood. Even just 10 minutes a day of sunshine and outside time can be helpful. 
   
   
8. Get Rid of Toxic People & Activities - This is a big one! You cannot make time for yourself or any of these self-care activities if you don't re-evaluate your priorities and start saying, "NO", sometimes.  Surround yourself with positive, uplifting people that build you up and make you feel better about yourself and your life. Surround yourself with people who smile and laugh a lot and get rid of things that make you angry, stressed, or sad. 
   
   
9. Make Quality Sleep a Priority - Sleep is the time your body needs to heal - end of story! Focus on getting a solid 7-8 hours every night. Go to sleep and wake up at the same times each day to help re-set your natural circadian rhythm and some quality sleep.  Avoid TV and personal electronics for 60 minutes prior to your bedtime. The EMF's emitted by these devices actually up-regulate your body's cortisol production, which is your "waking and energy hormone" and down-regulate melatonin which is a hormone that helps you get a sounds night's sleep. If this is a habit of yours, try reading a book, taking a bath, or doing a guided mediation or some EFT with positive affirmations instead to help you develop a new habit. 
   
   
10. Focus on your Passions! Spending your time doing things you love and that build you up will increase your energy, improve brain function, and help you to lead a balanced life of purpose. One of the biggest gifts that Lyme Disease has given to me is the gift of purpose- I know what my place in this world is and how I'm supposed to be spending my time. That is why I'm writing you this blog today and most Wednesday's and why I started my own practice alongside my partner, Jen.  

​Because I center my energy around self care first and my passions second, I'm leading a much more fulfilling present life than I was before and I'm helping others do the same which brings me enormous joy and motivates me to continue to focus on my own healing as well!

I hope you've found this long (sorry) blog helpful:) What are your daily self-care practices?  I'd love to hear your feedback!

​~Billie

Are you suffering from stubborn health problems that won't go away no matter what you try? Things like constipation, diarrhea, acid reflux, migraine headaches, chronic joint pain, fibromyalgia, chronic fatigue, inability to lose weight, eczema or skin rashes, or chronic brain fog are some of the most common symptoms related to specific immune reactions to the foods we eat.  

In fact, the evidence continues to grow that sensitivities to food are what's behind many of our ongoing health problems. Experts believe that as many as 50% of us may be experiencing adverse symptoms that can make it difficult to maintain a healthy weight and may keep us from reaching our health and wellness goals.  In this week's edition of What's That Wednesday?! we will talk about the most common symptoms and give you some action steps to find out if food sensitivities are affecting your health. 

Food Allergies vs. Food Sensitivities:
It's common to use the words allergy and sensitivity interchangeably, but its important to understand that they mean slightly different things.  A food allergy is FIXED and when triggered causes an immediate immune response; release of antibodies into the bloodstream to combat inflammation and potential organ dysfunction. Once you have a food allergy, for example to shellfish or nuts, you are generally allergic forever and must completely avoid that food. 

A food sensitivity is VARIABLE, meaning that the immune response might be slower and more subtle and your symptoms may change or shift overtime.  Food sensitivity reactions can be delayed for hours or even days after ingestion. And often, food sensitives are dose related. This means that a small amount of a certain food may not cause noticeable symptoms, but a larger amount does.  This makes them a little harder to understand and identify. 

Testing for Food Sensitivities:
The truth is that many MD's do not recognize food sensitivities because standard food allergy testing may not be precise enough to detect low levels of food substances that could cause symptoms.  For example, an allergist will give you an ELISA IgG blood test, but often times these result in a false negative because this test only detects one type of food reaction, type 3, which only covers about 25% of all food sensitivity reactions.  

For my clients, I recommend and order a MRT (Mediator Release Test) Food Sensitivity Test since this test has been shown to be the most comprehensive on the market  because it is able to test for the one thing that all food sensitivities have in common - an inflammatory reaction! All diet-induced inflammatory reactions release proinflammatory and proalgesic "mediators" from white blood cells. "Mediators" include cytokines, histamine, leukotrienes, prostaglandins, etc., from neutrophils, monocytes, eosinophils, and lymphocytes that lead to all the negative clinical effects a food sensitivity sufferer endures.  The MRT test measures these  "mediators" or inflammatory responses to 150 different foods and food chemicals and gives you a list of RED (avoid), YELLOW (eat in small amounts), and GREEN (non-reactive foods that are safest and best).  This test is a very effective tool and I consistently see significant clinical improvement in my clients by implementing a diet based on the MRT results.  If you'd like to understand if the MRT test is right for you or if you are interested in having an MRT test ordered for you, I offer a free 15 minute phone consultation.  Just contact me to set up a time - I'd be honored to speak with you!

Top 5 Most Common Food Sensitivities:

• Wheat
• Gluten
• Dairy
• Soy
• Corn

Other common foods that cause sensitives include: eggs, citrus, beans, nuts, yeast, fish/shellfish, and nightshade vegetables (tomatoes, potatoes, eggplant, and peppers). 

Most Common Food Sensitivity Symptoms:

• Gastrointestinal - bloating, gas, constipation, and diarrhea
• Weight gain or inability to maintain a healthy weight
• Inability to lose weight or get rid of those last 10-15 stubborn pounds despite having healthy eating habits and a consistent work out regime. (Weight loss resistance)
• "Puffiness" - face, eyes, swollen hands/feet
• Adult acne or skin rashes
• Joint pain and/or swelling
• Moodiness/Mood Swings
• Irregular menstrual cycles and/or severe cramps or low back pain
• Congestion - nasal/sinus/ear
• Fatigue and low energy despite adequate sleep

If you have any of these symptoms on a regular basis - daily or even weekly, your body is telling you that something or somethings are out of balance. And it could be as easy as changing some of the food you eat! Foods that our body is sensitive can initiate an immune response reaction that can lead to certain hormones like insulin and cortisol to be released in larger than desired amounts- these are both "fat storage hormones" and will signal your body to store fat in those hard to get rid of places like your belly, hips. thighs and the back of the arms. 

Properly identifying and removing foods that you are sensitive to can make a HUGE difference in your quality of life - and this is something I can attest to personally.   A few years ago, after going through an elimination diet myself, I learned that I in fact had sensitives to gluten, dairy, citric acid, yeast, and nightshade vegetables. When I eliminated these from my diet, I dropped the 15 extra pounds I'd been carrying around all my life and could never get rid of, saw my lifelong IBS symptoms completely disappear, my energy increase, and my menstrual cycle completely balance out.

Then earlier this year, I suddenly had some rashes appearing regularly on my torso , so I decided to do another MRT test to learn what may be affecting me in addition to the sensitives I had already cut out.  After adjusting my diet to incorporate the tests results, my rashes cleared within a couple weeks. This was a reminder to me that food sensitivities can change over time, especially for those who are chronically ill with infection or autoimmune conditions.

So what are you waiting for?! Follow these simple steps below to find out if food sensitivities are derailing your health goals. 

Steps to Take For Finding Food Sensitivities:

1. Take an MRT Food Sensitivity Test - This is the best place to start as it will save you time and money, give you lots of answers, and allow you to jump right into a specific dietary plan that is safe for you.  You can learn more about this test here.  I'm also a preferred provider and can order the test for you, so if you are interested in learning more, contact me to set up a free 15 minute consultation.
2. Try an Elimination Diet - Eliminate the reactive foods as shown on your MRT test or if you decide not to do the test, remove the common food allergens  (wheat, gluten, dairy, soy, and corn). If you think you could be sensitive to the others (eggs, citrus, etc) then exclude those as well. Exclude all processed foods and sugars as (even natural sweeteners) as well and follow this protocol for 2-4 weeks. 
3. Re-introduce & Track Symptoms Using a Food Journal -  Slowly re-introduce each food, one new  one every 5-7 days, and track your symptoms using a food journal. Eliminating all these foods for a 2-4 week time frame will help 're-set' and clean your gut and will allow you to be immediately sensitive to the foods you eat. This will make it VERY CLEAR which foods your body is having adverse reactions to. Again, you are watching for the common symptoms listed above. 
4. Keep a Food Journal - Write down what you eat and how you feel in the hours and days following. Watch and track the symptoms listed above and anything else you feel. Include EVERYTHING you eat and drink. 
   (PRINT OUR FOOD JOURNAL HERE)

Once you've identified the foods that make your body feel sick, you can get rid of them from your diet permanently and enjoy a healthier you without the extra chronic symptoms of pain, fatigue, and digestive distress! If you find that you have many foods you are sensitive to or if this process seems overwhelming to do on your own - we've got your back! Our nutritional coaching services provide expertise, support, and most importantly, DELICIOUS and EASY RECIPES, as you go through the elimination diet. Our goal is to help you feel satisfied and not deprived and make the process as successful and seamless as possible.  Please let us know if we can be of any help to you. 

In good health,
~Billie & Jennifer

This is a great, nutrient dense,  "base salad" recipe that I use often.  It's ingredients will help cleanse your gut and support your body’s detox pathways while keep you feeling full and satisfied! You will also get a nice boost of healthy fats from the avocado, olive oil, and sunflower seeds. Great on its own as a side salad or add almost any choice of clean protein on top for an entree salad.  I like grilled or sauteed organic chicken breast, wild caught salmon, or boiled wild caught shrimp.  

This salad is one of over 30 delicious, whole food recipes we have in our new 10 Day Sugar Detox eBook.  Boost your nutrition, increase your metabolism, and burn fat with this simple 10-day eating plan. This ebook also has two weeks of meal plans with "make-ahead" preparation tips and grocery shopping lists to save you time!

Simple Detox Salad (PRINT RECIPE):
Serves 4

Ingredients:
4 cups baby arugula
3 cups light greens (butter lettuce, romaine, etc), chopped
1-1 ½ cups coleslaw mix or shredded cabbage + 1 carrot, shredded
1 heaping ¼ cup parsley, chopped
2 green onions, minced
1 large or 2 small avocados, pitted, peeled, and chopped or sliced
¼ cup sunflower seeds

Apple Cider Vinaigrette:
4 tablespoons olive oil or flax oil
2 tablespoons apple cider vinegar
½ teaspoon sea salt
4-6 drops dark liquid stevia OR 1 tablespoon 100% pure maple syrup or raw honey

Directions:

1. Combine all salad dressing ingredients in a small mason jar or container, shake until well mixed and set aside.
2. Combine all salad ingredients in a big bowl.
3. Add ½ of dressing and toss well to combine or if using for leftovers, add dressing and avocados each time you have a serving instead of all at once.
4. Top with clean protein of choice if using as an entree salad. 

Enjoy & happy detoxing!
~Billie

One of the most common things I hear from the clients I work with is, "I have such strong cravings for sugar and carbohydrates." or "...if I could just get rid of these sugar cravings, I think I could follow through on my healthy eating plan."

If this resonates with you, you are not alone. In fact research shows that the average American eats between 3 and 5 pounds of sugar each WEEK! Holy cow! Back in the 1800's, people would eat only 10 pounds of sugar a YEAR!

The USDA estimates that most of this sugar comes from processed and pre-packaged foods that contain refined sugar as well as sugar loaded beverages like: soda, fruit juice, cakes, cookies, and candy. A study in the American Journal of Clinical Nutrition proved that the refined sugar found in these foods was just as addictive as cocaine or heroin. 

When you eat sugar, your brain releases tryptophan, a precursor to serotonin, which is a neurotransmitter that acts as an anti-depressant and makes you feel good and happy. But that feeling only lasts a little while until the body crashes from the sugar high. So in order to increase serotonin and help you feel better again, your body signals cravings for MORE sugar!

This vicious cycle is not your fault, these foods are crazy addictive, but that doesn't mean that you have to stay on this crazy sugar ride forever. There are some simple steps you can take to get rid of this addiction, check out this week's What's That?! Wednesday post for...

Top 10 Tips to Get Rid of Sugar Cravings:

1. "Crowd out" the processed foods and sugar by eating REAL FOOD! The bottom line here is that processed foods are sugar loaded fake foods that increase your cravings for sugar. Avoid the "middle isles" of the grocery store where these foods are featured and shop the "outside" edges of the store where the fresh vegetables & fruits clean proteins, and real, whole foods are usually located! 
   
   
2. Include clean proteins and healthy fats with EVERY meal.  Getting enough protein and healthy fats at each meal will help keep those cravings at bay. Shoot for 4-6 ounces of clean proteins-wild caught fish and seafood, organic, pastured chicken and turkey, bison, and grass-fed beef are all good choices. Include 1 serving of healthy fats with each meal like: 1 tsp coconut oil, 1 tablespoon olive oil, 1/2 of an avocado, 2 organic pastured eggs, or 1-2 tablespoons nuts or seeds that have a healthy balance of omega 3's). Check out our blog, Omega-6 & Omega-3 Fats for a Healthy Diet, to learn more about what to include and exclude.
   
   
3. Rethink Breakfast - Choose protein, fiber, and healthy fats for breakfast! Choosing carbs for breakfast (like cereal, wheat toast, bagels, doughnuts, pastries, pancakes, waffles, etc) will spike your blood sugar, which will cause your body to release insulin, a "fat storage hormone" which also causes cortisol to plummet leaving you feeling slow and fatigued. This sets you up for increased sugar and carb cravings the rest of the day. Instead try a green protein smoothie, some organic, pastured eggs, or even a salad or soup. Head over to our blog,  5 Steps to Make the Perfect Green Smoothie to get some great recipes with the right combination of nutrients that will keep those cravings away! Or try our Seasonal Vegetable & Quinoa Frittatas - a great, nutritious breakfast!
   
   
4. Focus on eating "healthy carbohydrates" instead of "no carbohydrates" - We suggest including a little bit of fiber based carbs at each meal (1/4 cup to 3/4 cups) to help keep your blood sugar stable and insulin turned off. Eating a no or low carb diet and/or relying on "diet foods" can lead to metabolic imbalances that will increase your body's cravings for sugar. Focus on swapping your "white carbs" like rice, pasta, bread, and cereal for "brown carbs" like brown rice, quinoa, and sprouted grain breads.
   
   Check out our blog, Good Carbohydrates vs. Bad Carbohydrates, to learn more about "good - fiber based carbs" and to get a list of the best choices in this category as well as the types of carbs to avoid and how many carbs to have at each meal. 
   
   
5. Boost your intake of organic, green, leafy vegetables.  - Not only do green leafy vegetables have tons of fiber, they also contain powerful anti-oxidant benefits that fight inflammation, regulate digestion and support your immune system - all of which you need working well in order to balance hormones and keep those cravings away! Plus, greens help escort excess hormones out of your body through your waste along with other toxins that may slowing down your metabolism and increasing cravings for carbohydrates. We recommend 1-2 cups minimum with each meal or 3-6 cups of non-starchy veggies per day!
   
   
6. Know your temptations and keep them out of your house and workplace. Everyone has their vices, so get rid of yours! Empty out your pantry, fridge, freezer, car, purse, backpacks, and desktop candy dishes of all the processed foods that are keeping you addicted. Just don't buy them or keep them around!
   
   
7. Ditch artificial sweeteners & "diet foods". "Fat-free" and "sugar-free" foods as well as diet sodas use artificial sweeteners to replace the fat or sugar that has been removed. Several large scale studies point to the science that clearly shows that these fake sugars actually slow down your metabolism, increase your body's insulin production, increase fat storage, and keep you overweight and craving sugar! These are toxic substances that are not real foods - so avoid "diet" everything! We will expanding on this topic on next week's What's That?! Wednesday post so stay tuned and subscribe here if you are not already a part of our community!
   
   
8. Exercise both your mind & body. Physical exercise and movement helps the body metabolize glucose and sets your body up to crave real, nutritious foods like clean proteins, fibrous carbs, healthy fats, and non-starchy vegetables. Try shooting for 5,000-10,000 steps a day and a couple days a week of strength or interval training as a starting place. 
   
   Likewise, a busy mind that is focused on something you love doing, are passionate about, or that makes you happy will also keep your cravings at bay. These activities release "happy" neurotransmitters in abundance so that your body isn't looking towards sugar fill that void! 
   
   
9. Make sleep a priority! Try to go to sleep and wake up at the same time each day to support your body's natural circadian rhythm. When this natural cycle is disrupted, hormones get out of balance, especially cortisol and insulin and you guessed it...your body sends signals to increase sugar and carbohydrate intake. Not cool! Focus on getting 7-8 hours of quality sleep each night. 
   
   
10. Consider food sensitivities as a source of cravings. Those with food sensitivities can often experience intense cravings for the very foods that are making them sick. We see this often is those who are sensitive to gluten, dairy, and soy. Once they remove these items from their diet, their cravings diminish significantly. If you'd like help evaluating whether this is an issue for you, we offer a couple programs that can help you. Check out our Elimination Diet Programs here.

If you found this post helpful, stay tuned next week when our new eBook, 10 Day Sugar Detox Diet, goes on sale Wednesday, January 27th! This book is packed with over 30 real food, sugar free recipes that you and your family will love! I've even included two (5-day) meals plans with shopping lists to help you incorporate the recipes into your daily life with ease!  I really love how this eBook turned out and I know you will love it as well!

You can even enter to win 1 of 4 free 10 Day Sugar Detox Diet eBoooks that we will be giving away to our community next week. Click here to learn more and enter to win!

Thanks for tuning in and I look forward to connecting with you next week!
​~Billie

These days, you often hear the words, "Cleanse" and "Detox" in relation to diet, health, and weight loss - there seems to be a new detox diet that hits the market every month. So in today's What's that?! Wednesday post, we talk about what detox diets are safest and most effective as well some of the benefits you may feel after detoxification. We are also offering a Special Sale Price on our 4 Week Detox Diet now through Sunday 1/3!

What is a Detox Diet?
A detox diet is a short term diet focused on cleansing the body to remove toxic environmental and dietary substances. These diets emphasize foods that provide vitamins, nutrients and antioxidants that the body needs for detoxification. The foods consumed in a detox diet are high in fiber and water content and help draw out and eliminate toxins from your body. These diets also focus on refraining from foods that can impede this process like refined flours, sugars, and processed foods, as well as dairy and grains. 

How Do Toxins Accumulate in Your Body?
A continuously growing amount of research indicates that we ingest chemicals daily through food, water, and air and that some of these chemicals get deposited in fat cells in our bodies.  Common environmental toxins include pesticides, antibiotics and hormones in food, as well as the chemicals from food packaging, household cleaners & detergents, food additives, heavy metals, pollution, prescription and recreational drugs, and cigarette smoke. These toxins get deposited in our fat cells and produce excess build-up that our bodies are no longer naturally able to eliminate on their own. This 'toxic load' makes our immune system work overtime which can lead to illness, disease, hormonal imbalances, and nutritional deficiencies - most commonly, weight loss resistance, digestive irregularity (especially constipation), weakened immune system, low energy, trouble sleeping, and mental sluggishness. 

What are the Benefits of a Detox Diet?

• Weight-loss & breaking through weight loss plateaus. These diets often result in weight loss, especially for those who are not at their optimal weight. A detox diet helps the body shed excess water weight and toxins. It also assists in resetting your metabolism so that you can be more successful at reaching and maintaining your ideal weight.
• Improves digestion and gets rid of constipation, bloating, heart burn, diarrhea, and nausea.
  Cleanses usually focus on alkaline foods that are high in fiber, like dark leafy greens, to calm your digestive tract and help improve digestive regularity. Clean, whole foods in the right combinations on a detox diet will improve gut flora by increasing good gut bacteria and making it tough for bad gut flora to survive. Bad gut bacteria live and proliferate off off sugar, so when you take sugar and simple carbs out of the equation, your bad gut flora dies off and allows more good flora to thrive.
• Nourishes and enhances your immune system. Since over 60% of your immune system resides in your gut, creating a healthy gut microbiome will go a long way to improve your immune system. In fact, it's the number one thing you can do to improve your immune system. Less toxic load and a healthy gut will make for a happier and more efficient immune system.

• Increases your energy and improves concentration levels.  By eliminating foods that slow metabolism or cause mental fogginess and incorporating only foods that energize, most people find that after the initial phase of a detox their energy and focus are significantly improved.
• Helps to regulate sleeping patterns By balancing and regulating the hormones that contribute to a good night's sleep.
  
  

What About Juicing or Protein Shake Cleanses?
Some detox diets are based on fasting, juicing alone, or replacing 2 or more meals with a protein shake. These types of diets can be difficult for most people to stick to, but more importantly, they lack enough nutrients to support the body through the detoxifying process.  If you are considering a detox diet, we generally recommend one that includes a large amount and wide variety of fresh vegetables and clean proteins to keep you feeling full and to give your body the energy and nutrients that it needs to detox, repair, and rebuild.

Our Detoxifcation & Cleansing Programs:
If you're looking to start the year with a simple, effective cleanse that includes easy and delicious recipes, shopping lists, and step by step instructions check out the details of our Nutritional Cleanse & Detox Diet Programs - On Sale now through Sunday 1/3/2016!

​All you need is a blender and a willingness to spend 40-65 minutes total in the kitchen each day. We take care of the weekly eating plan including breakfast, lunch, snacks, and dinner and give you weekly shopping lists along with a plan and the proper support to make sure you see results!

Both of us have personally been through detoxification and elimination diets and based on our experience and our training have created a program that is both effective and easy to follow. We've taken many clients through this diet with rave reviews and success stories...check out our testimonials to learn more and consider joining us today!

Happy Healing!
~Billie and Jen

In this week's What's That?! Wednesday post, we are excited to talk about one of our favorite "food as medicine" ingredients...Raw Apple Cider Vinegar! This food comes from apple juice has been fermented into hard apple cider, then fermented a second time to get the final product we lovingly call apple cider vinegar (ACV).

In order to receive all the medicinal benefits this food has to offer, we suggest you choose an apple cider vinegar that is organic, raw, unfiltered, and unpasteurized  - our go to brand is Bragg's Raw Apple Cider Vinegar and it is sold in most grocery stores, health food stores, and online.

While there are probably 30 or more uses for this amazing product, today I'm only sharing the ones that I've personally experienced myself. 

5 Amazing Uses for Apple Cider Vinegar

1. Hair Care - One of my good friends introduced this use to me last year and I love it! I wash my hair in ACV at least a few days a week. You can do it following the use of shampoo and conditioner as an extra rinse or you can use it by itself instead of shampoo and conditioner. I generally only like to use shampoo and conditioner 1-2 times a week and use the ACV the other days I need to wash or rinse my hair. ACV can help improve your hair's shine, bounce and body.
   
   It is also a very effective way to get your hair allergy free if you or your loved one suffer from seasonal or environmental allergies. Washing your hair in ACV before bedtime will help kill/remove any spores or allergens that may have latched onto your hair that day so you don't breathe them in as you sleep. Combine 2 tablespoons AVC with 1 cup water in a small bottle and use about 1/4 cup of this solution each time you want to do an AVC rinse. Pour on your hair and rinse with cool or cold water. You can use this same solution on your pets as well to help keep heir coats shiny and allergen free. 
   
   
2. Skin Care - I like to use ACV as a skin toner because of it's abilities to balance the pH of skin. To do this, combine 1 tablespoon ACV with two tablespoons filtered water and use a cotton ball or facial cotton pad. Dip cotton in ACV solution and dab onto face evenly. You will want to do this after cleansing your face and before putting on your moisturizer. 
   
   PLUS - one of my favorite tricks that I learned just recently is that you can dab ACV by itself (a very small amount on a cotton swab) directly onto the darkening age spots on your face. Do this at night after you've cleansed and before you've moisturized. It took me about a week of doing this before I noticed one of my dark spots starting to fade - pretty cool stuff!!
   
   For Men - ACV makes a great aftershave. Just fill a small bottle with equal parts filtered water and ACV and apply to face after shaving to reduce skin irritation and even tone. 
   
   
3. Ward off Warts - ACV is a powerful anti-fungal and can be very effective in removing warts or fungal infections from hands or feet. All you have to do it take a cotton ball and soak it in straight ACV, then place it on your wart and cover with a band-aid overnight. Continue each night until the wart falls off or until you get symptom relief...you may notice some swelling the first night or two as the ACV reacts to the fungus but this is normal. Continue this treatment for 3 days following the day the wart falls off to make sure you really kill any remaining cells so that the wart doesn't return.  To learn more details about how to remove moles using ACV, check out this article from Best Skin Advisor. 
   
   
4. Detox Baths - Apple cider vinegar is a great ingredient for a relaxing detox bath. It can help to pull uric acid from your joints to reduce pain and swelling. Since it's an natural anti-viral, anti-microbial, and anti-fungal, it can also help to sooth dry or burned skin and reduce symptoms of UTI, yeast, or fungal skin infections. Read more about how to use ACV in your bath on our blog, Detox Baths: 4 Natural Recipes to Promote Healing and Relaxation. You will use 1 1/2 to 2 cups ACV in your bath water. I also suggest adding some essential oil like lavender to help mitigate the strong smell.
   
   
5. Assists in Liver & Lymphatic Detoxification - Apple cider vinegar can help to balance the pH in intestines and stimulate liver enzymes function that helps you digest and assimilate the ingredients from your food and to clear toxins, waste, and bacteria from your body. ACV can also help to cleanse the lymphatic system and reduce mucus build up that tends to slow down your lymphatic system and can decrease immune system function. You never want to consume ACV by itself because it will burn your throat and probably make you very nauseated, but you can dilute it with water or just use it in a salad dressing.
   
   To make a cleansing ACV drink, add 1-2 tablespoons of ACV to an 8 ounce glass of water, you can also add a pinch of ground cayenne, 1/2 teaspoon of ground cinnamon, and/or 1-2 tablespoons lemon juice to the ACV water drink as well for added benefits and taste. Drink about 20-30 minutes prior to food 1-2 times daily.
   
   Or try incorporating some ACV into your salad greens - there are a couple recipes linked below to get you started. 

There are many other published uses and benefits for ACV, but these are my personal favorites that I've discovered and use regularly. If you've never used this product before, you may want to consider all it has to offer. How else do you use apple cider vinegar? We'd love to hear your comments below!

~Billie & Jen

Did you know that adding a few simple, natural ingredients to your relaxing bath time can have a powerful affect on the way you feel? It's true, in fact your skin is the largest organ in your body and facilitates over 60% of all the body's cleansing activities. A cleansing detox bath can not only decrease stress and anxiety, but it can also assist to decrease joint pain and muscle aches, reduce swelling and inflammation, heal irritated skin, improve circulation, replenish electrolytes, and much more. 

So in this week's edition of What's That?! Wednesday we will be sharing our knowledge and experience about the best ways to do a detox bath as well as what types of baths may be best for what aliments. I personally never used to be someone who took baths...loved the hot tub, not so much the bath tub. But when I started to understand how it could help me feel better and relieve some pain, I became a "bathing believer".  Now I hop in a few times per week with my favorite guided mediation or some calm spa-like music and get my relax and detox on! 

During the last several years as I've battled chronic Lyme disease, I've experimented with and researched all types of home detoxification remedies and found that baths are one of the most effective ways to detox and a good use of my time and energy. 

Some Detox Bath Basics:

1. Draw a hot bath (as hot as you can stand) - the heat will help to draw the toxins to the surface of the skin. If you are heat sensitive, just go as warm/hot as you can.
2. Lay in the bath for 30 minutes or longer - you want to stay in long enough for the water to cool down enough for osmosis to pull toxins from your skin into the water.
3. Detox baths can deplete your energy for a short period of time or if you are chronically ill, they can wipe you out for several hours afterwards. I recommend doing them in the late afternoon or evening or during a time you can just relax or sleep afterwards. Or try using BATHERAPY (see below for details).**
4. Take at least 1 bath a week to promote general well being and health or up to 5 times per week as needed to relieve symptoms and promote detoxification. If you are battling a chronic illness, I recommend doing the bath 3-5 times per week. If you are pregnant, you may want to avoid detox baths altogether and we highly recommend that you check with your physician before doing one. ***
5. Hydrate, hydrate, hydrate after your bath...drinking lots of water will help your body flush toxins and replenish your energy.
6. Essentials oils can be a great way to add some soothing aromas and help facilitate relaxation and detoxification. My favorites are 100% pure organic peppermint oil and 100% pure organic lavender oil. Add 8-10 drops of either of these to any of the following bath recipes as desired. 

4 Natural Detox Bath Recipes:
1. Salt Baths
Very relaxing...this recipe is best for decreasing the swelling of joints or injuries, and reduce muscle spams and tension. It also helps to balance electrolytes and replenish magnesium to promote better circulation and heart health. 

Recipe:
1/2 cup sea salt
1/4 cup natural baking soda*
1-4 cups Epsom salts (magnesium sulfate) or 1/2 cup BATHERAPY Product**
8-10 drops of 100% pure peppermint or lavender oil (optional)

Add ingredients to hot bath water and use your hands to churn the water and help dissolve. Bathe for 30 minutes. 

*You could also try 1 cup food grade hydrogen peroxide instead of baking soda in this recipe.
**This product has essential minerals like magnesium and adds Siberian Fur Essential Oil to help you overcome feelings of exhaustion after a bath. 

2. Clay Baths: 
Bentonite clay is a powerful detoxification ingredient and has become one of my favorite home remedies. This clay is great for overall detox and specifically unique in that it binds to heavy metals and helps to pull these toxins out of our body. It also makes a great skin mask...

Bonus Detoxifying Skin Mask Recipe: Mix 2 tablespoons water or raw apple cider vinegar with 1/4 cup bentonite clay together until a thick mask in made, add more water or ACV if needed to thin consistency. Then apply evenly to a clean face, avoiding the eyes. Leave on for 8-10 minutes (no longer - it will turn your skin very red if you leave it on) and wash off with a hot wash cloth followed by a splash of cool water. Follow with moisturizer. Repeat up to once per week. TIP: Do not use a metal spoon or bowl to mix your mask. I like to use a small silicone spatula and glass bowl.

Clay Bath Recipe:
1/2 cup sea salt
1/2-1 cup bentonite clay (I use Aztec Secrets Indian Healing Clay - on amazon.com & some natural food stores)
1/2 cup raw apple cider vinegar
8-10 drops 100% pure lavender oil (optional)

Combine clay with apple cider vinegar and 1 cup hot water. Mix well to combine and do your best to smooth out clumps of clay. Start your bath, add sea salt when 1/2 full , then add the bentonite clay-vinegar mixture to the bath, give it a good stir and get in.  For an extra detox effect, you can rub any remaining clay clumps evenly onto skin as you soak in the tub. Don't leave the clay directly on your dry skin for longer than 10-15 minutes or your skin will turn quite red. Just soak in the clay-infused tub and relax for 30 minutes or until water starts to cool. 

3. Apple Cider Vinegar Baths:
Adding raw apple cider vinegar (ACV) to your bath can help to pull uric acid from your joints to reduce pain and swelling, which is one of the main contributors to chronic joint inflammation. Since ACV is a natural anti-fungal, anti-microbial, and anti-viral, this recipe can also help to relieve symptoms of chronic candida and/or yeast infections, fungal toenail infections, and general skin irritations.

Recipe:
1 1/2 to 2 cups raw apple cider vinegar (I use Bragg's brand)
8-10 drops 100% pure organic lavender oil (optional, but recommended to overcome the strong vinegar smell)

Add apple cider vinegar and several drops essential oil to a full, hot bath, climb in, relax, and enjoy. Bathe for 30 minutes or until water starts to cool. Avoid showering for 6-8 hours afterwards, if possible. 

4. Ginger Bath Recipe:
Can be especially helpful during a cold, flu or other illness to relieve congestion and ease muscle aches and pain. 

Add 1 tablespoon ground ginger to your hot bath tub, climb in, breathe deeply and enjoy! Bathe for 30 minutes or until water starts to cool. I often combine the ginger bath with the salt bath...try it out. 

Relax, detox, and heal, dear friends. Please share your detox bath questions, experiences, and recipes here if you are inspired to do so. 

Also, for related information, check out our 4 Week Detox Diet Program. This program can help you re-set your metabolism and get your body into fat burning mode, get rid of excess weight, say goodbye to digestive distress like constipation, bloating and heart burn, and improve your energy! 28 days to change the way you feel...check it out here.

**We are licensed holistic health practitioners, but we are not physicians. Advice in this article is intended to be informational only and is based on our personal experience and education. We always recommend speaking with your physician, especially if you are being treated for a specific ailment, before beginning anything new.


In good health,
Billie & Jen 

If you are not already making your own bone broth, I'm going to give you several reasons why you should consider starting. Not only is it inexpensive to make, but it's also one of the worlds most nutrient dense foods. Bone broth is packed with highly absorbable forms of calcium, magnesium, potassium, phosphate, sulfur, and a variety of amino acids, as well as collagen, glucosamine, and condrointin. These nutrients support our immune system, calm and heal digestive distress, and nourish our musculoskeletal system just to name a few.

Bone broth has affectionately been referred to as "Jewish penicillin" because of it's amazing healing and health promoting benefits. Did your mom ever make you chicken soup when you were sick? Most of us have had that experience more than a handful of times. It comes of course from generations and generations of people from all over the world making this very traditional healing and inexpensive food for decades and decades.  

I often consume bone broth for breakfast or as a snack with just some fresh herbs and diced raw veggies of choice. But you can also use it in your soups, stews, casseroles, and much more to add flavor and a boat-load of nutrients to your meal!

I started making my own bone broth regularly last year when I started treatment for chronic Lyme disease to help support my gut health while taking antibiotics and to nourish and support my immune system. But the benefits of bone broth go way beyond these two things...check it out...

Health Benefits of Bone Broth:

1. Promotes gut health and aids in healing digestive distress. 
   Nutrients founds in bone broth replenish the digestive track and calm gut; they can also help to reduce inflammation, diarrhea, and nausea, and can help lessen symptoms from acid re-flux, colitis, and even Chron's disease.
   
   
2. Improves musculoskeletal and skin health
   Bone broth is rich in collagen which is literally the back bone of your bones, tendons, and skin. Collagen also supports smooth connective tissue to help descrease the apprearance of cellulite and fine lines. This food is also packed with glucosamine and chondrontin to help reduce inflammation and strengthen the joints. 
   
   
3. Supports the immune system and promotes healing
   Since close to 65% of your immune system originates in the gut, this broth will help to calm your gut as well as promote assimilation of vitamins and minerals that support optimum immune and detoxification functions.
   
   
4. Promotes healthy blood
   Bone broth contains bone marrow, which is where white and red blood cells are made. Within traditional Chinese medicine, bone marrow is said to increase your chi and nourish your body's ability to create healthy blood.

How To Make Bone Broth:
Ingredients:
3 pounds organic chicken or turkey bones or carcass**
12-16 cups filtered water or enough to cover all ingredients (depending on how big your pot or slow cooker is)
2-3 tablespoons organic, raw apple cider vinegar
1 large onion, not peeled, quartered
2 stalks celery, quartered
2 large carrots, peeled and quartered
2-3 inches ginger root and/or turmeric root (optional - for an extra Anti-Inflammatory boost!)
1 bunch parsley
2-4 sprigs fresh thyme, tied together kitchen twine

Directions:

1. Place all ingredients (except parsley & thyme) into a large stock pot, bring to a boil, then reduce to low and simmer slowly for 15-24 hours. The longer you cook it, the more minerals and nutrients will be extracted. In fact, if you get to 24 hours, the bones will feel soft  and may even crumble - this is a good sign that the minerals from the bone are now in your broth! If you are using a slow cooker, just cover and cook on low for 24 hours. 
2. Add parsley and thyme  (not chopped) to broth in last 1 hour of cook time.
3. Pour broth through a fine mesh strainer into a container or bowl, then discard the bones and solids.  I like to use glass mason jars or freezer safe, glass tupperware to store these in the fridge or freezer. 
4. Allow  to cool completely before placing in fridge. Once they get cold in the fridge, the fat usually rises to the top. I simply use a large, flat spoon to skim the fat off and discard it. You can also save it and use it for cooking like you would use grass-feb butter or ghee:).
5. Use broth in soups and stews, to cook your grains or beans in, or simply drink it straight from a mug.

I like to just add some Pink Himalayan sea salt and fresh parsley and drink it down!!

If you've done this all correctly, your broth will most likely gels or congeals after you've had it in the fridge for a half day or so. Don't worry! This is a good sign that your broth is packed with collagen and all the other healing nutrients. Just re-heat and it will go back to a liquid broth consistency. 

If you can't find bones or don't have time to make broth, you can also make stock, which is has less collagen and gelatin but will still give you lots of protein and minerals in your final batch. For stock, follow the same directions except use a whole chicken or bones with meat on them instead of just the bones. Then you only cook it for 3-4 hours versus 12-24 for the bone broth. 

If you have more than 3 pounds of bones, this recipe is easy to double and I highly recommend making as big a batch as your pot or slow cooker will allow. You can store broth in a freezer safe container in the freezer for up to 3 months.

**You can buy  chicken bones, feet, and other organic bones at places like Whole Foods. OR make friends with the butcher at your local grocery store and ask for bones and even feet (the feet have extra collagen).  It is also super important to get your bones from an organic bird as these will yield MANY more nutrients and not be contaminated with added hormones or antibiotics.  You could also opt for organic, grass-fed and finished beef or lamb bones for a different flavor and nutrient profile. 

Happy soup slurping friends...
~Billie

Starting your day with a green smoothie can help to regulate digestion, fight inflammation, assist in weight loss, and boost your immune system and energy level - lots of awesomeness in one drink!!  And that is why I am religious about my raw green smoothie or juice almost every morning. Read our blog, 4 Reasons to Make a Green Smoothie Part of Your Routine, to understand more about the health benefits of these awesome drinks. 

Not only are these drinks good for your health, they make excellent breakfasts that come together in a flash and anyone can learn how to make them - all you need is a blender and an open mind.  Green smoothies are an integral part of our 4 Week Detox Diet, on Sale Now Through Sunday 1/10!

In the meantime, follow these simple steps and you will be a green smoothie rockstar in no time!

5 Steps to Make the Perfect Green Smoothie:

1. Balance and rotate your greens.
   Too much of one thing is never a good thing - you should always strive for balance and moderation and that pertains to leafy green veggies as well. We recommend using a mixture of light and dark greens in each smoothie or overall in your week-long smoothie routine. You also want to mix it up to vary the types of greens you eat daily so you are not always using one kind of greens (like spinach). Spinach and chard both have high levels of oxalic acid which has been linked to the formation of kidney stones and can contribute to the blocked absorption of iron and calcium. On the other hand, kale and collards consumed raw in overabundance have been linked to suppressed thyroid function. Tossing in some light greens can help to neutralize oxalic acid and rotating the types of greens and combinations regularly will help make sure your body stays in the balanced zone.  The recipe below lists our recommendations for light and dark greens to choose from. 
   
   
2. Choose a base liquid.
   This is where you get to make a choice as to how creamy or "juice-like" you want your smoothie. A mostly water or coconut water based smoothie will be more like a thick juice in consistency. When you add something creamier like coconut milk or almond milk, your smoothie becomes a little creamy and thicker, kinda like a shake. For most of my smoothies, I prefer a mixture of coconut water and coconut milk, but I rotate in water-only based smoothies as well to change it up. 
   
   
3. Try frozen fruit and follow the 3:1 rule.
   Using frozen versus fresh fruit is the best way to help get that thicker, colder smoothie like consistency you are going for here. I like to peel my bananas at the begging of each week, then slice them in half and toss them in the freezer to pull out as needed. We also recommend following the 3:1 rule - use 3 parts greens to every 1 part fruit. It's super easy to blow this smoothie into a sugar packed, not so heathly breakfast by adding lots of fruit, so to keep your smoothie a HEALTHY, alkalizing smoothie use the 3:1 rule to keep yourself in check. If you are on antibiotics, have an autoimmune disease, or are battling bacterial, viral or fungal infections like candida or SIBO, we recommend following an even stricter protocol of no more than 1/4 cup of fruit per serving. 
   
   
4. Add and rotate superfood ingredients.
   Adding a bit of superfood deliciousness to each smoothie will help to add healthy fats and proteins that can work to stabilize blood sugar and energy levels and give you a boost of antioxidants. Add about 2 tablespoons of your choice of superfood ingredients like: ground flaxseed, hemp seeds, chia seeds, almonds, nut butters, avocado, cacao bits, etc.
   
   
5. Choose a protein powder that follows the 20/15/10 rule
   Including protein will help to keep you feeling fuller longer, but make sure to follow our 20/15/10 rule when choosing a protein powder to include in your smoothie.We recommend a protein powder that is low in carbohydrates & sugars and high in protein. You want 20 or more  grams of sugar, 15 or less grams of carbohydrates and 10 grams of less of sugar per serving. Check out some other tips to help you pick a healthy protein powder & which ones we recommend on our blog, How to Choose a Protein Powder. 

Try our Perfect Green Smoothie recipe below with lots of options to customize to your preference. And don't be too concerned when your drink comes out a grey or weird color instead of green, depending on your ingredient choices, that can happen. My favorite combination uses spinach, romaine, pineapple, frozen banana, coconut milk, coconut water, ice, and hemp seeds. 

Perfect Green Smoothie (PRINT RECIPE)
Makes 2 servings

Ingredients:
2 cups dark leafy greens (options: kale, chard, or spinach)
1 cup light greens (options: romaine, celery, cucumber, leafy lettuce)
½ cup frozen fruit (options: pineapple, mango, berries, etc)
½ of a medium green,unripe banana, frozen (or substitute 1/2 ripe avocado for creamy texture and healthy fat)
1 cup unsweetened non-dairy milk of choice (hemp, coconut, or almond)*
½  cup ice cubes or frozen milk cubes
2 scoops/servings of protein powder of choice (following 15/15 rule)
2 tablespoons super food ingredient (hemp seeds, flax seeds, chia seeds, almond butter, raw walnuts, cacao powder) 

Directions:

1. If you have a high powdered blender, place all ingredients in the blender and process until smooth. If you don’t have a high powdered blender, start by blending only the greens and the liquid together first until that looks smooth, then add the frozen items, protein powder, and superfood and blend until smooth and combined.
2. Serve immediately and enjoy!

*We recommend non-dairy milk or just water in green smoothies for most people, because dairy can disrupt the digestion and nutrient absorption of raw greens.

Try some of our other green smoothie recipes:
Chocolate Peanut Butter Green Smoothie
Sneaky Green Smoothie
Spring Refresh Smoothie
Pumpkin Green
Mint Chip Smoothie

Sending you each health and joy!
~Billie & Jen

Do you know anyone that follows a raw food diet? The raw food movement is becoming quite popular these days...so we thought it important to review the basics of what this diet is about in this week's edition of What's That Wednesday?! 

Raw Food Diet Basic Theories:

• A plant based diet consisting of only vegan, uncooked foods - fruits, vegetables, roots, nuts, flowers, germinated seeds, sea vegetables and sprouts.
• Plant enzymes are essential to human health - they act as catalysts for detoxification, proper digestion, and absorption of nutrients. 
• Cooking food doesn't add anything in, it only takes away. Food must not be heated over 104-118 degrees F.
• Toxic byproducts can be formed with high-temperature cooking. The safest cooking methods are steaming, simmering, and boiling in broth or water. These methods maintain nutrients and avoid harmful byproducts.
• Soaking, sprouting, and fermenting methods of preparing foods are recommended to improve nutrient value and make some foods more digestible.

People that successfully convert to a raw food diet usually experience weight loss, reduction in inflammation, improvement and regularity in digestion, and increased energy.  So is this the right diet for you? We strongly believe that each person's biochemistry is unique and that no one diet can work for everyone. We also strongly advocate following a diet that makes sense for your lifestyle and body and encourage our clients to make small changes one at a time. For most people, converting to a diet like a raw food diet all at once could be really overwhelming, may be unnecessary for your body, and will likely be very difficult to stick to in the long term because it could feel very restrictive. For these reasons, this is not a diet that we recommend for everyone. 

We do however, feel like there are some great takeaways from the raw food theory that are easy to implement and that we would recommend for anyone wanting to feel better, lose weight, and improve digestion.

Our Top 3 Raw Food Diet Recommendations:
1. Increase consumption of raw foods, especially leafy greens. Try adding a green smoothie or juice to your morning routine. Or add a side salad to your cooked lunch or dinner. Have some raw food at every meal! 
2. Choose raw nuts and seeds over roasted nuts and seeds.
3. Use cooking methods like steaming, boiling, and simmering more often. If you are sauteing or roasting, choose an oil that is stable at high temperatures like coconut oil. You can check out our blog, Best Oil Choices When Cooking, for further recommendations on this.

Check out one of our favorite raw food dishes -Kale Refresh Salad with Tahini Dressing and our newest raw food treat, Raw Coconut Snack Balls.

As always, if you have questions, please post or reach out to us directly! 
~Billie & Jennifer

We get asked ALL THE TIME why organic foods are important, and we totally understand why.  Buying everything you can organic will typically inflate your grocery bill by at least 20%, and sometimes that can be hard on the budget.  We both understand budget constraints first hand, but we still emphatically recommend that you purchase as much of your shopping list as you can find as organic, and here's why:

1.  Pesticides:  Organic foods do not contain chemical pesticides.  There are over 400 varieties of chemicals typically used to kill bugs on plants on conventional farms.  Let's be clear--these chemicals are designed to kill things and there is simply no way that having them in your body is going to do anything good for you.  They don't all wash off when you get them home, and kids are especially sensitive to them.  Pesticides have been linked to asthma, cancer, precocious puberty and breast cancer.  Yuck.  On your produce, you have direct pesticide exposure and any non-organic meat or farmed seafood comes from animals that eat massive amounts of produce that have been doused in the stuff.  Those toxins don't get easily flushed out of an animals system, so they build up and are even more potent in meat, seafood and dairy than they are on your apples or spinach.  YUCK.

2.  Antibiotics:  Animals that are raised organically are not given any antibiotics or genetically modified vaccines.  Conventionally raised animals are given some or all of these things to keep them healthy in some pretty awful living conditions where they would naturally get sick.  Remember when we talked above about pesticides storing up in animal tissues?  Same thing goes for antibiotics here.  If you've heard about antibiotic resistance in humans, this is where it's coming from--you get low level doses of antibiotics in virtually all of your non-organic meat and dairy and farmed seafood, so your body adapts to them and then can't respond to regular antibiotics when you really need them.  

 3. Hormones:  You also have to be very careful of the hormones that are given to animals raised conventionally. Why do you ask? Well, first, they tend to overload them with growth factor and other hormones to make them grown bigger and stronger (makes sense, right?!..more meat, more money). The animal's body cannot properly process all these extra and unnecessary hormones and so they get stored in the tissues, which we end up consuming. The big problem is that these hormones look and act similar to the natural hormones our body produces; this can create an improper balance of hormones and throw off communication to help the body get back into balance naturally. Studies have linked hormone riddled meat and dairy consumption with several types of cancer as well as increased occurrence of infertility and hormonal imbalance conditions in women of all ages. NOT GOOD.

4.  GMO's:  I'm sure you've heard at least a little lately about GMO's (Genetically Modified Organisms) in the news. In fact, the state of Vermont just passed the nation's first GMO labeling law. GMO's are plants that have been altered at the genetic level by the insertion of a modified gene or a gene from another organism. These genes are intended to do something different than plants have done in the past.  Like kill bugs.  And the properties that kill the bugs are in EVERY SINGLE CELL of GMO foods.  You can't wash it off or make it safer as you prepare the food.  Also, as scientists insert the modified genes, there is not a way to tell what else those genes are doing to the plant.  Did you know that one of the most used methods of creating a modified plant is to dip a bullet into some DNA soup and then shoot it through the leaves of a plant and see what happens?   I'm SO not kidding here.  The speed of the bullet splices new genes into the plant's DNA, and then they let it grow and see what happens.  This is not precise science so really, you have no idea what you're getting into with GMO foods. An additional consideration is that your body doesn't recognize GMO's as real food, so they get treated like pathogens or "bad bugs like viruses and bacteria" which stimulates an immune system/inflammatory response. There are many studies that show increased levels of inflammation in the body can lead to chronic inflammatory conditions like diabetes, heart disease, arthritis, and other auto-immune conditions. So...it's best to read your labels and ALWAYS AVOID GMO's! Don't purchase anything with ingredients you cannot pronounce and that are not whole food ingredients. 

5.  Nutrition:  Organic foods contain higher levels of antioxidants, vitamins, and minerals than most conventionally raised food.  On average, about 25% more.  So that 20% premium you pay at the cash register is going directly to the nutritional value you're eating.  There was a study that came out recently about how organic food isn't necessarily more nutritious than conventional foods, but the holistic nutrition community agrees that the study was flawed.  You can read more about that here.  And, even if organic food weren't packed with more nutritional punch, the first three items here should be reason enough to make the investment. 

There are about a million other reasons to do this, but these are the most important for us here.  We understand that it's not always possible, either financially or because of what's available, to eat 100% organic.  If that's the case, we recommend that you do your best to buy organic whatever foods you eat most. If you juice with greens every day, make sure they're organic.  If you eat chicken for lunch every day, ditto.

A couple of additional tools to help you make informed decisions at the grocery store are the Dirty Dozen and Clean Fifteen Lists that The Environmental Working Group Publishes and just updated this year. The 'Dirty Dozen' is the list of the most contaminated produce that you should try to get organic whenever possible. The 'Clean Fifteen' are those that have been deemed the least contaminated. Go to EWG's website and download the list so you can make more informed choices at the grocery store!

If you have any questions or if we can help you in any other way to incorporate whole foods into your life, please let us know. We'd be happy to hear from you!

~Jennifer & Billie

Coconut water plus cleansing greens and tart fruit make this drink taste like summertime in your mouth! Refreshing and light - I think it kind of resembles strawberry lemonade myself, but I'll let you be the judge of that. This light weight drink does pack a nutritional punch as well - rich in B vitamins, antioxidants, and packed with electrolytes to replenish your energy. 

If you've never used coconut water before, it's actually been called, "Nature's Gatorade" as it is packed with electrolytes like potassium, sodium, manganese, and phosphorus, and calcium but clearly without the harmful sugars and GMO's.

Every cell in your body needs the right balance of electrolytes in order to maintain cell function and communicate with other systems. Electrolytes are also essential for building lean muscle, reducing inflammation, and maintaining healthy blood pressure. Most of us have experienced how the body feels when your electrolytes are low, like after participating in strenuous physical exercise or even after having one (or several) too many cocktails the night before (ahem).

The good news is that coconut water can help to replenish those electrolytes which will improve your energy level, your mood, and stamina as you go through your day.  It will also help to alkalize your body so that your immune and other systems operate more efficiently. Try this beverage first thing in the morning or after a workout. 

Ingredients:
1 kiwi, peeled
1/3 cup frozen strawberries (about 3-5 berries only depending on the size)
½ of a lemon, peeled and seeds removed
2 cups spinach
1 cup romaine lettuce
1½ cups coconut water**
½ cup ice cubes

Directions:
Place all ingredients in a blender and process until smooth.


**Coconut water is usually in the same aisle as juices, waters, and/or sodas. It VERY important to choose coconut water that is plain and unflavored with no added sugar or other ingredients. 

Enjoy!
~Billie

Oil pulling is based on an ancient Ayurvedic practice.  It is said to help "pull" toxins, bacteria, and fungus out of the mouth while stimulating the body's lymphatic system and activating your metabolism. While some folks will argue that there are only oral health benefits, this practice can actually stimulate the entire body's detoxification process. So it is a great practice to implement if you are acutely sick or dealing with a chronic disease. 

The practice involves placing a tablespoon of oil (Cold Pressed Sesame or Organic, Virgin Coconut Oil) into your mouth and swooshing it around for about 15 minutes. The lipids in the oil pull the bacteria and other harmful toxins from the teeth, tongue, mouth, and saliva.  At the same time, the swishing, swooshing and suction movements activate the thymus gland, which is said to be the "motor of metabolism". This practice activates the lymphatic flow and thus increases detoxification and the elimination of metabolic acids.

Oil Pulling Health Benefits:
• Improved oral health - can help to prevent cavities and gum disease
• Helps to whiten teeth and keep your breath fresh
• Aids in the prevention of dryness of the lips, mouth and throat
• Improved skin health and can even aid in the reduction of eczema
• May reduce symptoms of bronchitis
• Helps stimulate normal liver and kidney function for detoxification of harmful metals and organisms
• Can help to reduce sinus congestion & allergy symptoms
• Reduced hangover after alcohol consumption

I've been oil pulling for about 3 months now as I go through treatment for Lyme disease and I can say that I've experienced each of these benefits firsthand, except the hangover one (I'm not drinking right now, so someone else will have to "test" this benefit for me!). I'm sure I have LOTS of willing participants reading this now, so post your experience when you try it out! So if you are convinced you need to try this out, here is how to do it...

How to Oil Pull:
1. Always oil pull first thing in the morning on empty stomach. If you don't, it may make you feel nauseous. 

2. Brush your teeth with your regular tooth brush first thing like you normally would. 

3. Place 1 tablespoon of organic, cold pressed sesame oil or organic, virgin coconut oil into your mouth and swish and swoosh for 15-20 minutes. It might sound like a a lot at first, but just set a timer on your phone or in your kitchen and go about your morning routine. I oil pull while I make coffee for the hubby and do morning 'chores' or while I scan my email or Facebook news feed - lord knows 15 minutes can go by quite fast this way.

4. Spit out oil and wash it down the drain. (NEVER SWALLOW - it will make you feel pretty nauseous because it is filled with the boitoxins you are trying to get rid of.) The output should be a whitish color, if it is yellow, then you have not done it for long enough and will need to increase your time the next time you practice it. 

5. Rinse and gargle your mouth out well with warm salt water a few times.

6. Brush your teeth with a water-baking soda mixture (1/4 cup water and 1 heaping tablespoon baking soda) as a       final rinse and clean. I HIGHLY RECOMMEND using a separate, disposable tooth brush for this 'after oil pulling brush' routine. This will help to ensure your nicer electronic toothbrush stays oil free. I throw my disposable one         out after about a month, or you can pop it in the dishwasher with your silverware.

7. Repeat oil pulling steps daily or at least 3 times per week for maximum benefits.

The first few times I did this, I was AMAZED at how clean my mouth felt - it was sort of like the first time I used an electric toothbrush - a whole other level of clean!!  If you are someone who is struggling with a chronic illness and need detoxification assistance, I recommend doing this every day. If you have any questions or comments, feel free to post.

~Billie

Lemons are one of the most alkalizing foods for the body! While they are acidic by themselves, the acids contained in lemons are weak and therefore easily metabolized. This allows the mineral content of lemons to help alkalize the blood, reduce inflammation, and promote healthy digestion! 

Beginning your day with a warm lemon water can have many positive health benefits - this is a practice that I've had for almost three years now and I cannot tell how much it helps me. So much in fact, that I rarely miss a day! 

So...in this week's What's That?! Wednesday post, we review the health benefits of drinking a daily lemon as well as how to make it...

Top 5 Benefits of Drinking Lemon Water Daily

1) Kickstarts the Digestion Process & Detoxifies Your Body. Lemon juice helps to loosen toxins from your digestive track and flush out unwanted materials/waste from the body. Inside the gut, it acts similar to saliva and the hydrochloric acid of digestive juices and encourages the liver to produce bile which is an acid that is required for digestion. It will help to improve and/or alleviate symptoms like heartburn, belching and bloating. The citric acid in lemons helps stimulate enzyme function, which assists the liver and aids in detoxification.

2) Helps to Ease Joint & Muscle Pain. Lemon water on an empty stomach first thing in the morning will help to draw uric acid from your joints that builds up as you sleep at night. Uric acid contributes significantly to joint pain and inflammation so it's best to try to draw it out first thing as you wake.

3) Boosts & Supports Your Immune System. Lemons are high in vitamin C, which is great for fighting colds and combating life’s daily stresses.  In fact, Vitamin C is the first thing to plummet in the body when you are stressed – so getting your daily Vitamin C is very important! The acids contained in lemons are weak and easily metabolized in the body, allowing the mineral content of lemons to help alkalize (or make less acidic) the blood. Disease states only occur when the body pH is acidic – daily lemon water helps to remove overall acidity in the body, which helps to decrease inflammation in the body. What kinds of things can happen when you have inflammation?  The list is long – painful or swollen joints, excess weight in your middle section, getting sick more easily, getting injured more easily, hay fever, arthritis, cancer...take your pick.

4) Aids in Weight Loss.  Mounting research indicates that diets that are more alkaline in nature can lead to quicker and more sustainable weight loss.  One of the reasons is that when your body in alkaline state, it is more efficient at incorporating the foods you provide it – it can extract the nutrients, vitamins, and minerals it needs and then quickly eliminates waste. This prevents toxins from being deposited in your fat cells where they help feed the vicious cycle of cravings for salts, fats, and sugars. A diet rich in alkaline foods, like lemon water, helps to regulate your metabolism and reduce cravings!

5) Promotes Healthy Skin. Lemon water can help to decrease blemishes, even out skin tone and discoloration, and even fight wrinkles. It’s detoxifying effects help to sweep away blemishes from the inside out. The vitamin C and antioxidants contained in the lemon help fight the free radicals that lead to wrinkles.

 Recommendations for Making Warm Lemon Water Part of Your Routine:

1. Drink warm lemon water first thing in the morning, at least 30 minutes prior to breakfast or anything else hitting your stomach (even coffee or tea). 
2. Warm water - not steaming and not cold. You can combine it with an herbal tea (non-caffeinated) if you'd like. 
3. If you weight 150 lbs. or less, squeeze 1/2 of a lemon's juice into warm, filtered water.  If you weigh more than 150 lbs, you will use 1 whole lemon's juice.**
4. Use a straw. The acid in the lemons can erode tooth enamel over time - using a straw will combat this problem.

**You can also use 100% pure lemon essential oil  - essential oils are VERY potent - so start with only 2-3 drops in your warm water. 

Questions about the benefits of lemons or other alkalizing foods? Interested in learning more about incorporating more alkalizing foods into your diet but need some more guidance? Click the link below to check out our Metabolic Recovery Program  - where one of our practitioners will guide you through how to eat clean foods that will balance hormones, reduce inflammation, and boost your metabolism so that you can lose weight for good!

Our clients also love our Detox Diet hat incorporates a daily lemon water - many of our clients have lost up to 9 pounds in the first week and up to 19 pounds by the end of the program. These eating plans help to re-set your metabolism, clear toxins, regulate digestion, lose weight, and boost energy. Click here to get more details and read more Detox Diet testimonials. 

Happy Healing!
~Billie & Jennifer

A green smoothie or green juice is typically the way I start my day - everyday! And I recommend that you consider doing the same and here's why...

1. Supports Good Digestive Health
Greens literally escort toxins through your digestive tract and aid in regular elimination. If you are someone who deals with IBS symptoms at all - this will help immensely. We've had clients who have had their IBS symptoms completely disappear by adding one green smoothie a day!

2. Helps Reduce Cravings for Carbs & Sugar
When you start your day with carbs and sugar (ex: toast/bread of any kind, cereal, or even a yogurt with granola and fruit), your body is more likely to crave carbs and sugar throughout the day which can lead to snacking, overeating, and weight gain. Break the cycle and have sunshine for breakfast- start your day with a green protein shake, keep fruit content to a minimum, and kick those cravings to the curb.

3. Helps to Fight Inflammation & Prevent Chronic Disease
The alkalizing affects of greens in your body can help reduce your risk of heart attack or stroke, help prevent osteoporosis, improve brain health, and help reduce painful and swollen joints. Additionally, starting your day with something that isn't going to spike your blood sugar will help to keep inflammatory responses lower.

4. Assists in Weight Loss
A green smoothie can help to stabilize your blood sugar, which keeps you feeling fuller longer. The greens also help your body shed excess water weight. Adding more vegetables and fruits also curbs cravings for sugar and processed foods and increases cravings for healthier foods!

5. Nutrient & Vitamin Packed
When made correctly, these smoothies can contain more than your daily allowance for Vitamins A & C, and 25% of the recommended intake for Vitamin D. The daily recommended intake for green vegetables is 2 - 3 1/2 cups depending on your age and gender...and our Perfect Green Smoothie gets you 1 1/2 cups at the start of the day.

Read our blog, 5 Steps To The Perfect Green Smoothie, to get some free recipes and learn how simple and delicious it is to make a green smoothie part of your regular routine. 

In order to receive the most health benefits, it's really important when making a green smoothie that you let the greens take the lead and keep the fruit to a minimum.  We recommend 3:1 rule - you want to have 3 times as much greens (in volume) as you do fruit. For those of you who need to watch sugars even closer, like me, use a 4:1 ratio. 

Enjoy your greens in the morning! 
~Billie