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cleanse

Detox naturally with cilantro

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Detox naturally with cilantro

Want to have better digestion, energy, and lose weight but don’t want to go on a full on juice cleanse? 

Embrace the power of cilantro…

cilantro-de

Ok so there are more ways to detox other then just cilantro, but it helps a lot more then you may think. Did you know that cilantro has tiny ions that bind to heavy metals in a process called chelation that help flush them out of your system? 

Check out some other facts about this versatile powerhouse:

  • Cilantro is a remarkable heavy-metal detoxifier and is able to remove mercury and aluminum from where it is stored in the adipose (fat) tissues with greater results over long term use. 
  • Cilantro herb is very low in calories and contains no cholesterol. However, its deep-green leaves possess good amounts of antioxidants, essential oils, vitamins, and dietary fiber, which help reduce LDL or “bad cholesterol” while rising HDL or “good cholesterol” levels.
  • A study published in the June 2004 issue of the Journal of Agricultural and Food Chemistry, demonstrated that cilantro was capable of preventing salmonella from causing ill effects. 
  • Cilantro is also very helpful with autoimmune disorders such as Fibromyalgia, Addison’s Disease, Guillain-Barre syndrome, IBS, Multiple Sclerosis, and Chronic Fatigue Syndrome.
  • When juiced and consumed as part of a regular routine, cilantro is known to help reduce the amount of damaged fats found in cell membranes.
  • Cilantro is one of the richest herbal sources for vitamin K; providing about 258% of DRI. Vitamin-K has a potential role in bone mass building by promoting osteotrophic activity in the bones.

 Here are some quick tips on how to naturally detox without going on a specific “cleanse” or “fast”:

  1. Drink warm lemon water every morning before you eat, drink, or do anything else
  2. Add in apple cider vinegar to water and drink before meals to aid in digestion, weight loss,  and for a natural source of probiotics
  3. Cut out “white” products: white flours, white sugars, and yes white starches (this means paleo flours too like arrowroot and potato starch)
  4. Eliminate or greatly reduce intake of high mercury fish like tuna, mackerel, shark, swordfish, and mackerel. If you do eat these make sure to double up on your cilantro intake at that meal. When choosing fish make sure to pick wild caught, smaller fish that are not on the endangered list like salmon, sardines, and trout. 
  5. Sweating is a great way for your toxins to find an exit out of your body so get moving! Pick your poison: working out, sauna, dance contest in the backyard it doesn’t matter just as long as you work up a sweat.
  6. Add in high fiber foods to aid in elimination like chia seeds, flax seeds, hemp seeds, high fiber fruit and vegetables. Also make sure to take a high quality probiotic or increase your intake of naturally fermented foods like kefir, kombucha, pickles, and sauerkraut. 
  7. Crowd your plate with organic fresh, raw, and lightly steamed low starch vegetables. If you eat meat consider taking a short break and try some new plant based forms of protein like soaked quinoa, spirulina, chlorella, hemp, or soaked nuts and seeds to give your body a break from the acidic load of meat.  When you re-introduce meat make sure to limit your portions and only consume high quality grass fed meats and pastured animals. 
  8. Add in detoxifying foods to help continual kidney and liver cleansing: parsley, cilantro, dandelion root, licorice root, cayenne, turmeric, red pepper, garlic, lemon, lime, grapefruit, sea vegetables (seaweed salad, nori, dulse), artichokes, beets, cruciferous vegetables, wheatgrass, spirulina, chlorella and milk thistle.

Check out my sweet and savory detox smoothie using cilantro as the main star!

Green smoothie with parsley on wooden table

Sweet and Savory Detox Cilantro Smoothie

Serves 2

vegan - raw - sugar free - gluten free - grain free - paleo - alkaline

Ingredients

  • 1 handful of cilantro
  • 1/2 ripe avocado
  • 1 Tbl hemp seeds (or flax seeds would work)
  • 1 cup frozen pineapple
  • 1/2 frozen banana
  • 1 1/2-2 cups non dairy milk (almond, hemp, coconut, etc)
  • 1/2 juice of a lemon
  • 1/4 (about 3'') piece of cucumber
  • pinch of turmeric
  • pinch of sea salt

Instructions

  1. Combine the non dairy milk, the cilantro, and blend until smooth.
  2. Add the remaining ingredients and blend until smooth adding more milk to thin if needed.

Notes

  1. Note
  2. If you hate cilantro adding mint can help subdue the flavor or just add more pineapple or banana to reduce the cilantro taste.

 

Learn more: 

http://www.mindbodygreen.com/0-9529/16-ways-to-detox-every-day.html

http://www.naturalnews.com/044301_cilantro_health_benefits_heavy_metal_detoxification.html#ixzz3BVpW9LQY

http://www.resully.com/healthy-eating/amazing-health-benefits-of-cilantro/

http://www.nutrition-and-you.com/cilantro.html

http://www.naturalnews.com/042100_cilantro_body_detoxification_herbal_medicine.html#ixzz3BVp5efol

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Shopping list, protocols, and support for my 10 day cleanse

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Shopping list, protocols, and support for my 10 day cleanse

Hello fellow health warriors! Spring is here and with the entrance of warmer weather we begin to notice the clutter that has built up around us through the winter months. While it is important to clean your home, organize your car, file paperwork etc. it is also just as important to do the same for your mind, body, and spirit. I am embarking on another 10day cleanse led by a fellow classmate of mine at the Integrative Institute of Nutrition. She is a toxicologist, doctor, and a beautiful soul. Follow the facebook page she has started with the cleanse protocols, recipes, and adaptations here

The word cleanse has been confused for many, mainly that it is associated with some sort of fast track weight loss plan; that is not what this cleanse is about.

I believe a Spring cleanse is a time to:

  • Limit the stress on your digestion by eating  blended, nourishing foods
  • Rebuild your immune system after the taxing cold weather of the previous months
  • Refresh our minds and intentions for the months ahead.

Here is my shopping list for what I will be using to build meal replacing smoothies and raw blended recipes:

Liquids

  • Chaga tea (detoxifying)
  • Green, white teas, puerh (cleansing for blood)
  • Coconut and other nut milks (homemade if possible) almond milk, pumpkin milk, flax milk etc.

Healing spices 

  • Turmeric (anti inflammatory)
  • Cinnamon (blood sugar regulator)
  • Cayenne (metabolism, intestinal cleanser)
  • Ginger (digestive aid) 

Vitamins, minerals, adaptogens

  • Maca (adaptogen/hormonal health)
  • Carob (bowel conditioner/protein source)
  • Raw cacao (caffeine/antioxidant) 
  • High quality green powder. I like Healthforce naturals but pick your favorite

Fiber 

Protein 

  • Hemp
  • Spirulina
  • Chlorella,
  • Nuts/seeds (pumpkin, sunflower, almonds, cashews, flax etc)
  • Nut seed butters (almond, cashew, sunflower, etc)

Healthy fats

  • Flax oil
  • Coconut oil
  • Avocado
  • Nuts/seeds (pumpkin, cashew, sunflower, almonds)
  • Nut/seed butters

Low glycemic sweeteners 

  • Lucuma
  • Pure stevia
  • Dates (fruits can be used as well)

Vegetables

  • Beets
  • Celery
  • Herbs (parsley, cilantro, mint)
  • Cucumber
  • Red cabbage
  • Dark leafy greens
  • Cauliflower
  • Broccoli
  • Avocados

Fruits

  • Bananas
  • Raspberries
  • Blueberries
  • Cherries
  • Strawberries
  • Apples
  • Mangos
  • Pineapple

Dr Rhea suggests in order to make a meal replacing smoothie:

Start by using one from each category (you’ll notice overlap too) and switch it up so you’re not consuming too much of one thing. Remember, moderation is key. Add the supplements to a beautifully balanced concoction of vegetables and fruits – see my recipe album for specific recipes and ideas: https://www.facebook.com/media/set/?set=a.511991548846468.1073741826.397072023671755&type=3 Organic, if possible. Here’s a list of the clean 15 (those veggies/fruits you DON’T have to buy organic) and the dirty dozen (those you definitely want to purchase clean & local if possible): http://www.ewg.org/foodnews/ Top up your blender with filtered water, coconut water (look for ones with no additives) or a dairy-free milk of choice – hemp, almond, rice or for those dairy-lovers, raw, organic). 

Here are some of my own recipes that can be incorporated over the 10 days. Just make sure to keep all the ingredients vegan and raw unless noted below:

 

 My daily protocol looks something like this:

Note: You can switch these meals around to different times of the day and modify to your nutritional needs and personal preferences. Again please go to the RAWjuvenation page for cleansing protocols. 

Wake up:

First “meal”

Lunch

  • Low sugar green juice
  • Drink slowly
  • 1Tbl flaxoil or coconut oil for added calories if needed

Snack

  • Raw recipe of of pudding rich in fat or nut/seed pesto

Dinner

or

  • large glass of homemade nut milk with cinnamon

or

Eat/drink when hungry.

Meditate.

Take long walks outside.

Take part in a creative project.

Connect with loved ones. 

Remember to join the group for more support but you do not need to deprive yourself of food. Add in raw blended recipes when craving something more filling, drink homemade nut milks for snacks, juice as much as possible, meditate, do yoga, start a creative project…reflect, rebuild, restore. Find clarity, peace, and your inner voice again. Cleansing is a beautiful way to honor your self and allow new blood, ideas, and energy into your life. 

Follow me on my Facebook page for my daily meals, recipes, and videos during my 10 day cleanse journey!

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Vegan Broccoli Herb Soup

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Vegan Broccoli Herb Soup

broccoli soup

Cooking? Who has the time to get the kids to school, go to work, go to the gym, pick everyone up, make dinner, do the dishes, prep the lunches, oh and look glamorous, fit, well rested, and oh so happy?!?

Listen, I am not claiming that this soup is going to feed your crying kids and convince them to eat broccoli, but what this will do is give YOU something quick and healthy you can eat for lunch that isn’t going to take forever to make.You do need to make your own food; snacking on your kids goldfish is not a sufficient “lunch”.

Steam your broccoli, blend it up, pair it with a protein for a full meal, and voila! You have your cleansing herbs to mange water weight, the fiber in the broccoli to keep you full, and the healthy fat from the olive oil to keep that skin young and gorgeous. This is actually really good mixed in with salad greens, roasted veggies, chicken, or fish and some almonds for crunch. Boom!

 

Vegan broccoli herb soup 

Serves 2

vegan - gluten free - grain free - sugar free - low carb - paleo

Ingredients

  • 1 Head of Broccoli, freshly steamed
  • 1 Cup Vegetable Broth (divided)
  • Zest of 1 lemon
  • 2 Tbl Lemon Juice
  • 1 Handful of Parsley (about 1/4 cup chopped)
  • 1/4 Cup of Extra Virgin Olive Oil
  • 1/2 tsp Sea Salt
  • 1/4 tsp Freshly Ground Pepper

Instructions

  1. In a blender, add 1/2 cup of vegetable broth, the olive oil, salt, pepper, lemon zest, lemon juice and half of the steamed broccoli.
  2. Puree until smooth.
  3. Add the remaining broccoli and puree, adding more vegetable broth to smooth to desired consistency.
  4. Taste for seasoning.

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Love Potion - Chocolate Raspberry Beet Smoothie

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Love Potion - Chocolate Raspberry Beet Smoothie

Spring is finally here, which is the perfect time to cleanse our bodies from the calorie dense foods of winter. Let’s show our livers some love with my love potion smoothie. What’s the big deal with our livers you say? 

The main function of the liver is to convert glucose to glycogen and back again if necessary. Glycogen is a carbohydrate that is used to store glucose, which is used by the body as energy.

Basically, this means that the liver regulates the amount of glucose in the human bloodstream and therefore dictates your ability to gain or lose fat depending on how efficient this process is combined with your consumption of carbohydrates (simple and complex).  The liver is also a filtering organ, so if your liver is not functioning properly, toxins can build up and hinder weight loss and overall health. 

Since beets are known for cleansing the liver this is the perfect intro to a Spring detox to begin to flush the meats and heavy starches away and start to new season off right. 

beet choc love potion no words.JPG


Love Potion - Chocolate, Beet Raspberry Smoothie

Serves 1

Vegan - Raw - Sugar Free - Paleo - Gluten Free - Grain Free

Ingredients

  • 1 Small Beet peeled, chopped in small pieces
  • 1 Cup Frozen Raspberries
  • 2 Cup Unsweetened Almond Milk (or non dairy milk of choice)
  • 2 Tbl Flaxseed Meal
  • 1 Cup Loosely Packed, Beet Greens (about a handful - see notes for substitutions)
  • 2 Tbl Raw Cacao
  • 1 Tbl Unrefined Coconut Oil
  • Stevia, maple syrup, soaked pitted dates to taste

Optional

  1. Top with cacao nibs for crunch

Instructions

  1. Place all of the ingredients in a blender a slowly bring the speed up until mixture is smooth adding more liquid as needed.

Notes

  1. Beet greens can be substituted for spinach, collards, or any other green of choice or omitted entirely if you want a sweeter smoothie.

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Spring cleaning.... of your diet - Raw Pumpkin Seed Pesto

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Spring cleaning.... of your diet - Raw Pumpkin Seed Pesto

I need to catch you up to speed here. So it is day 4 of a 10 day raw whole food juicing/smoothie cleanse that is being run by the beautiful and talented Dr Rhea of RAWjuvenation. I have chosen to go completely raw,  blending all of my food to give my digestion and body a break from the heavy foods of winter. So far, so good. I start my morning with a probiotic, oil pulling, a huge glass of lemon water, then I fill my day with superfood smoothies, nutrient rich, low sugar, green juices, more lemon water, and the occasional blended raw food like this:

This was inspired by one of Dr Rhea’s recipes up on her Facebook page. The best part is that this recipe is a dump and puree method and this pesto is incredibly versatile. You can use it as a dip for a crudite platter, a spread for sandwiches, or even thinned out with some additional olive oil as a sauce or salad dressing. Basically, it is good on everything! 

How are you cleaning up your diet for the Spring? 

raw pesto 2.jpg


Raw Pumpkin Seed Pesto 

Yields 2

Vegan - Raw - Gluten Free - Grain Free - Sugar Free - Paleo 

Ingredients

  • 1/2 cup raw shelled pumpkin seeds
  • 1/2 cup raw shelled sunflower seeds
  • 1 large handful of parsley (about 1 cup packed)
  • 1 large handful of cilantro (about 1 cup packed)
  • Zest of 1 lemon
  • 1/2 cup filtered water
  • 1/4 cup cold pressed extra virgin olive oil
  • 2 tbl lemon juice
  • 1 capful of apple cider vinegar (brand Bragg's)
  • 1/4 tsp fine sea salt or to taste
  • 1/8 tsp freshly ground black pepper
  • pinch of cayenne

Instructions

  1. Place all of the ingredients into a work bowl of a food processor and blend until a well combined and blended to the consistency of your liking.
  2. Taste for seasoning and keep covered in the fridge until ready to eat.

Notes

  1. The seeds can be substituted for any other nut like walnuts, almonds, brazil nuts etc
  2. The herbs can be substituted for other herbs like basil, dill, chives etc
  3. For a richer pesto use 1/3 cup water and 1/3 cup olive oil
  4. Thin with extra olive oil for a salad dressing or sauce

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Natural Remedies for Bloating and Water Retention

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Natural Remedies for Bloating and Water Retention

bloat post

This may not be the most appetizing of subjects but I thought it was time for me to dive into the health and wellness portion of avoiding gluten and other allergen foods. One of the biggest complaints from people with food allergies is bloating and digestive health. Here are some of the natural remedies my family and I have come to live by for preventing and helping a stomach “situation” .

Natural Food and Supplements for Bloating and Water Retention:

  • Bitters – Teaspoon of Angostura bitters or digestive bitters can ease indigestion and acid reflux. 
  • Peppermint Oil and Caraway oil - Adding some to water can ease indigestion. 
  • Activated charcoal capsules – Take following a meal to help with bloating and gas.
  • HCL with Pepsin – These are the enzymes from papaya which helps with digestion if taken with a meal 
  • Papaya (fresh, or in chewable tablets) – Help in digestion when taken with or after a meal. 
  • Digestive Enzymes- Best if taken before a meal. Invest in a high quality enzyme with no fillers!
  • Apple Cider Vinegar – Drink 1 tbl diluted in 8 oz of water to reduce bloating. Best if before a meal but can be taken anytime. High quality vinegar only please. I prefer Braggs.
  • Turmeric – Has fabulous anti-inflammatory properties. Can be taken in pill form, used as a spice in cooking, or stirred into drinks (scroll down for recipe). 
  • Pineapple – The enzyme Bromelein helps break down protein (Do you think it is any coincidence that Chinese restaurants serve pineapple at the end of meals?) Bromelein works synergisytcally with turmeric so I buy the tables that contain both.
  • Potassium Rich Foods – Bananas, cantaloupe, mangoes, tomatoes, nuts and asparagus (asparagine amino acid that acts as a diuretic) can all help with fluid retention. 
  • Fennel – Try chewing on some seeds or infusing in hot water for a tea to aid in indigestion. 
  • Tea – Ginger, Fennel, Chamomile, bitter orange all help relieve gas and bloating. Don’t have any on hand? Add 3 coins of peeled ginger or fennel seeds to a pot of water, bring to a boil and blamo….ginger or fennel tea.)
  • Parsley – Is a natural diuretic so try chewing on some or adding it to your meals to aid in digestion.

 Tips to Prevent Bloating and Water Retention:

***Make an appointment with your doctor if you have chronic bloating. I am not a doctor so do not ignore habitual health issues. 

Now lets Detox the delicious way! 

Beat the Bloat Ginger-Mint Lemonade

Serves 4

Helps with water retention, alkaline balance, and elimination of uric acid.

Raw - Vegan - Alkaline - Gluten Free - Paleo - Sugar Free

Ingredients

  1. 4 cups water divided in half
  2. 2'' knob of ginger
  3. 1 English Cucumber
  4. Juice of 3 lemons
  5. 20 Mint leaves

Instructions

  1. Blend half of the water along with all of the ingredients in a high power blend and then strain the mixture.
  2. Press the solids with the back of a spoon or spatula to pull as much juice out as possible.
  3. Add in the remaining water, taste for sweetness.
  4. Keeps for 3-5 days in the fridge covered, but best if consumed immediately.

Notes

  1. You can add more water or sweetener to your taste.

Turmeric Tummy Warmer

Serves 4

Aids to flush out the lymphatic system and reduce swelling

Raw - Vegan - Alkaline - Gluten Free - Paleo - Sugar Free

Ingredients

  • 4 cups of water divided
  • 2 in knob of ginger
  • 2 tsp tumeric powder
  • pinch of cayenne
  • juice of 4 lemons

Instructions

  1. Blend all the ingredients in a high power blend and then strain the mixture.
  2. Press the solids with the back of a spoon or spatula to pull as much juice out as possible.
  3. Keeps for 3-5 days in the fridge but best if consumed immediately.

Notes

  1. Add as much or as little heat as you like. If you don't have cayenne pepper you can blend a 1/2'' piece of your favorite pepper just make sure you are familiar with the heat of the pepper you are using so you don't blow your head off. I prefer Serrano or Fresno peppers in this blend. If you can find turmeric (use a 2'' knob) in its root form and have a juicer I would recommend juicing both the ginger and turmeric, but powdered turmeric is a perfectly acceptable substitute.

Adapted from Linda Wagner

The Green Monster Detox Drink

Serves 4

A strong diuretic that aids in Kidney cleansing and liver detoxification

Raw - Vegan - Alkaline - Gluten Free - Paleo - Sugar Free

Ingredients

  • 4 cups of filtered water divided
  • Handful of Fresh Parsley
  • Handful of Fresh Cilantro
  • Zest and juice of 2 lemons
  • Zest and juice of 2 limes
  • Juice of 1 grapefruit

Instructions

  1. Blend 2 cups of water with all of the ingredients in a high power blend and then strain the mixture.
  2. Press the solids with the back of a spoon or spatula to pull as much juice out as possible.
  3. Taste for sweetness and dilute with more water if you like.
  4. Keeps for 3-5 days in the fridge but best if consumed immediately.

Notes

  1. Do not be alarmed if you are peeing a lot after drinking the green monster. This is a very strong diuretic so only have one small glass at a time to gauge your reaction.

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