Reasons & Season
Deep Dive
Detox Guide Book
Detoxification and elimination are happening everyday! Sometimes the body needs a little support to recalibrate these processes and spring energies of renewal ,cleansing and new growth are the perfect time for a reboot. When we look at setting up a sustainable detox it is important to think in the long term about practicing lifestyle choices and behaviors that support detox pathways on a daily basis. We want to be thinking along the lines of providing our body with the vitamins, nourishment and movement activities that support all the different pathways of elimination. Our modern environments are challenging the body‘s natural ability to detox; it is estimated that we potentially come into contact with over 700,000 toxins on a daily basis! From pollution, to water supply issues, as well as toxins in our food it is important we make supporting detoxification in the body a major priority for health and longevity. Many of the external toxins we are exposed to are unavoidable so at this time in our history it is crucial we take measures to adapt and respond to our bodies challenges.
It is our hope that this resource guide can help you start living a less toxic life and adopt practices that support your daily elimination processes. As with any change in behavior the commitment and approach to lifestyle medicine takes time and effort. We’ve laid out simple guidelines and a ton of recipes to help you along the way!
Detox Contents Lifestyle Medicine Detox Recipes Liquefy & clarify Water! Juices Herbal teas Food as medicine Food lists Dirty dozen Elimination list Macro bowls Clean Recipe Fasts Detox baths Personal care Scrubs Dry brushing DIY Cleaning
Lets T alk Lifest yle Behavior and lifestyle choices can make a huge impact on the toxin burden of the body. Through education awareness and choice we can adopt practices and invest into products that limit the amount of toxicity we intake on a daily basis. From household cleaners, beauty care products, toiletries, electronics, home environment as well as kitchen wares and electromagnetic pollution, dust and plastics; much of the things we consume can be toxic. The great thing is we have the ability to opt for products and practices that eliminate many of our day-to-day toxic burdens.
Check in with these 5 simple lifestyle practices to help reduce your toxic burden!
1.
Food Practices
Organic when possible Wash veggies and fruits Cook and eat at home! Grow your own food Shop farmers markets & support local o organic growers
2.
Beautify naturally
Learn to read the labels on your beauty products Opt for clean soaps Eliminate deodorant & antiperspirant’s that contain chemicals, fragrances, and aluminum Avoid synthetic fragrances and perfumes in ALL care products as well as air fresheners Avoid parabens & phthalates Transition to clean menstrual products
General rule of thumb...
if you can’t eat it, don’t put it on your skin
3.
Avoid BPA
Use glass storage containers Use stainless steel water bottles and drinking travel mugs Limit or eliminate canned foods Never microwave in plastic containers
4.
Cleaning Practices
Vacuum regularly Remove shoes before coming into the house Use non-toxic cleaning supplies Purchase an air filter for your home
5.
Movement
Remedy a sedentary lifestyle by incorporating gentle movement into your daily life. Work up a sweat with a enjoyable cardio activity 3 to 4 times a week Increase flexibility, range of motion through yoga practices, Qi gong and manual therapy
Detox recipes Liquefy & Clarify
Water
Water is an essential requirement of the body. 70 – 90% of our body is water!
No Water means No communication between cells No bio mechanical reactions No life Dehydration profoundly affects the movement of lymph flow through the body and causes the lymph system to clog up and malfunction. Waste products from cellular metabolism cannot be eliminated and build up in the tissues when we are dehydrated. The lymph system is also closely tied into immune system function, so proper hydration of the body is an important aspect of being able to ward off pathogens, toxins, infections and to cope with allergies and so on.
Balanced hydration: • • • • • • •
Improves general brain function. Improves immune function. Improves effectiveness of treatment. Improves function of lymphatic system Improves metabolism. Increases energy production in cells. Detoxification.
Lemon Vinegar Tonic Juice of 1/2 lemon 1/4 cup Apple Cider Vinegar 1 Cup hot water Drink upon awakening to activate and support digestion and clear out liver energy. This tonic can be taken 1-2 times daily depending on need. If you feel like to tend towards a excess or hot constitution eliminate the vinegar or use the tonic sparingly
Liver Love Smoothie 1/2 Grapefruit 1 Cup Spinach 1/2 Cucumber 15 leaves of fresh Mint 2-3 cups water Blend together and enjoy!
Morning Pear Tonic 2 Pears 20-30 mint leaves 1/2 cucumber Juice of 2 lemons 1/4 apple cider vinegar 2 cups water Blend all ingredients for a refreshing morning tonic to activate and cleanse. Create an inner spring within your body with this morning tonic sure to awaken clarity and renewal.
Toxin Detox smoothie 1 1 1 1 1 1 1 1 2
cup peach pear lemon peeled large handful of spinach large handful of kale small handful of cilantro inch piece of ginger tablespoon of chlorella cups water
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Cranberry flush 6 ounces 100% Real Cranberry Juice 6 ounces Coconut Water 6 ounces Filtered Water Juice of one lime
Liver Detox Juice
1 beet, scrubbed 2 handful of dandelion greens, 1 apple 1 cucumber, peeled 1 lemon, peeled 1tbs Apple Cider Vinegar
Kidney Detox Juice
3 cups seeded watermelon 1 lemon peeled 1-2 Dates soaked overnight in water 1-2 sprigs of basil Juice watermelon and lemon then blend juice with dates and basil
Colon Detox Juice
¼ cup chopped fresh chives 3 large tomatoes 1 cup chopped lettuce 1/2 fresh jalapeño , stemmed and seeded 1 large red bell pepper 4 large stalks celery 1 medium carrot Juice and serve over ice
Lung Detox Juice
1 cup Green tea at room temp 2 Large Pears 1 Apple Juice pears and apples then mix with tea or blend apples and pear with tea
Lung Detox Tea 2 parts dried mullein 3 parts elecampane 2 parts marshmallow root 1 Cinnamon Stick 1/2 part schisandra berries 1/2 part dried ginger root Cold Infuse marshmallow root overnight in room temperature water. Pour boiling water over the remaining ingredients cover and let sit 15 minutes. combine with marshmallow root Serve with honey to taste
Super Flush Flush Tea 1 part dandelion root 1 part burdock root 1 part milk thistle ½ part ginger root ¼ part prepared licorice root Kidney Bladder tea 1 Part Uva Ursi 1Part Alfalfa 1 Part Nettles ½ part Horsetail ½ oatstraw
General Detox Tea 1 Part Dandelion 1 Part Burdock Root 1/2 Part Rosehips 1/4 Part Licorice root 1/4 part lemon peel Pour boiling water over herbs cover and let sit for 15 minutes. *For a super strength let sit overnight and drink though the day.
Food As Medicine Nourish & Support
Alkaline food list Cucumber Watermelon Bell Pepper Cayenne Leafy Greens Broccoli Banana Sea Veggies Celery Basil Citrus
Antioxidant food list Sweet cherries Black plums Russet potatoes Black beans Plums Gala apples Dark leafy greens Blackberries Prunes Raspberries Strawberries
Red delicious apples Granny Smith apples Pecans Small red beans Wild blueberries Red kidney beans Pinto beans Cultivated blueberries Cranberries Artichokes
s F oods with darker, richer colors like orange, yellow, blue, and red tend to be higher in antioxidants
Vitamin A Vitamin C Vitamin E Beta-carotene Lutein Selenium Lycopene
Dirty Dozen
1. Strawberries 2. Spinach 3. Kale 4. Nectarines 5. Apples 6. Grapes 7. Peaches 8. Cherries “Of the more than 80,000 chem currently used in the United S 9. Pears most haven’t been adequately 10. Tomatoes for their effects on human he -Natural Resources Defense C 11. Celery 12. Potatoes Scientific evidence increasingly indicates a relationship between human health problems and exposure to common
Toxins
micals States, y tested ealth.” Council The environmental working group has been publishing a list called the “dirty Dozen since 2004 to alert consumers to the annual department of agriculture analysis of pesticides in foods. This is the list of foods that you want to make sure are organic!! Learn more https://www.ewg.org/foodnews/full-list.php
Elimination List Heavy meats Dairy Processed refined foods Artificial sweeteners Chemicals & drugs Stimulants Intoxicants
Macro Bowls
Rice or grain topped with veggies!! In the art of simplifying get creative and combine 1-3 of your favorite fresh steamed veggies or legumes over rice and dress with a tangy vinaigrette for a simple whole meal that is both nourishing and cleansing. The possibilities are endless!! One of the simple food based fasts is to eat rice and steamed veggies! For a simple tip prepare batches of veggies and rice ahead of time and combine for meals through the week.
Tangy Fresh Macro Bowl
Brown Rice Lemon based spring carrots Lime Black beans Pepitas Watercress or young spring green of your choice Avocado Arugula Lime Dressing Lime for garnish This macro bowl is a wonderfully flavored vital combination of acidic and sour flavors with fresh greens and healthy fats and a little spice to get things moving. You can make large batches of the carrots, beans and dressing to have over the week and combine when it is time to eat. Cooked brown rice with Kombu. The action of Kombu to rice cooking Is typical in Japanese cooking and offers a depth of minerals and nutrients as well as flavor to brown rice. Depending on your preference or digestive needs it is always welcomed to soak brown rice 12-24 hours before cooking, you can also add in a squeeze o lemon to help the pre digestive process break down. I prefer to cook my rices that I use for and earthy stable part of a meal to also include more flavor and nourishment with broths. All this extra love takes just a simple additional step to cooking rice: Add a 1-2 inch strip of Kombu to your brown rice while it is cooking and substitute broth
Lemon Braised spring carrots 1 bunch of baby carrots 4 cloves garlic Zest of 1 lemon 2 tbs raw honey Juice of 1/2 Lemon Salt and pepper to taste Add carrots, lemon zest and sliced garlic to 3/4 water and braise for 7=8 minutes covered. Take off cover and let simmer to reduce water for about 5-10 more minutes (depending on the size of carrots) Add in honey the last 2-3. Minutes to create a simple glaze for the carrots. Once water has evaporated and carrots are glazed drizzle with lemon juice and serve.
Lime black beans 1 1/2 cup cooked black beans I bunch scallions chopped 1 tbs chili powder Juice of 1 lime 1 tbs avocado oil Salt to taste Add oil to the pan and combine beans with 1/2 of the chopped scallion. Cook over medium for 3-5 minutes. Add in chili powder and 1/4 water and simmer on low for 5 minutes turn off heat and squeeze in lime juice season with salt to taste
Pepino Con Chili Thinly slice cucumber Sprinkle with chili powder And squeeze lime juice over top
Arugula Lime Vinaigrette 1 cup fresh arugula Juice of 2 limes 1/2 cup olive oil Salt and pepper to taste Blend all ingredients together adjust for flavor by adding Salt to taste or more lime Assemble your macro bowl Add Desired amount of brown rice to a bowl and top with remaining ingredients. Drizzle with vinaigrette and fresh lime
Grapefruit Macro Salad 1/2 Cup cooked Wheatberries or grain of your choice 1/2 cup blanched green beans chopped 1/2 grapefruit peeled, sectioned 1 cup arugula or fresh green of your choice Avocado dressing 1 avocado Juice of 1 lemon 1/2 cup olive oil 1/4 cup red wine vinegar Salt and pepper to taste Blend together Toss all ingredients together with dressing to taste
Spiced Chickpea salad 3 cups farrow (can sub brown rice, cracked wheat, bulgher or quinoa) 1 can or 2 cups chickpeas cooked One cucumber diced 1/2. C roasted red pepper diced 3-4 sliced green onions 1 tomato Diced 1/2 bunch fresh parsley Fresh spinach Lemon Tahini Dressing 1/3 C Tahini 1/3 c water 1/2 c lemon juice 3 cloves garlic 1/2 tsp cumin 1/4 tsp cayenne 1/2 tsp salt Spiced chick peas 1 tbs olive oil 1/2 tsp paprika 1/2 tsp garlic powder 1/8 tsp cayenne Fresh black pepper
Cook grain of choice Make dressing by combining all ingredients in a blender and set aside Add oil over medium heat to a pan and add in rinsed chickpeas with spices. Sauté for 2-3 minutes until spices are fragrant. Place 3/4 cup grain in a bowl, top with diced veggies, spinach and parsley and drizzle dressing on top
1 shallot 4 cloves garlic 1 stalk lemongrass 1 tbs coconut oil 1/4 tsp turmeric 1/8 tsp cayenne 1 bay leaf Juice and peel of one lemon 4 cups vegetable or chicken broth 2 cups cooked chick peas 2 cups fine chopped Kale Salt and pepper to taste Sliced lemon for garnish
Lemon Chickpea Soup Sauté thinly sliced shallot in coconut oil over medium heat for 3 minutes add in garlic and sauté until fragrant. Add in spices and a dash of salt and pepper continue to sauté to open the flavor of the spices for a few moments. Add in broth, lemongrass, lemon pea and bay leaf. Simmer over medium to low heat for 20 minutes. Remove lemongrass stalk, lemon peel and bay leaf. Blend with an immersion blender until smooth. Return to heat and stir in prepared chickpeas and simmer for 5 min. Turn off heat, stir in lemon juice and season with salt and pepper to taste. Ladle over chopped kale and garnish with a thinly sliced lemon. Alternately serve over arugula, spinach or chopped cabbage. Grape tomatoes are another wonderful accompaniment
Liver lymph Flush Soup 4 cups organic vegetable or chicken broth 4 carrots chopped 2-3 beets peeled and chopped 2 cups broccoli roughly chopped 1 head garlic (freshly crushed) 1 onion (diced) Juice of 1 lemon 1 bay leaves 1 tbs Himalayan salt 1 teaspoon organic ground turmeric 1 teaspoon organic dried oregano 1/2 teaspoon organic ground black pepper 1tbs cooking oil heat oil and saute garlic, carrots and onion over medium heat until onion is translucent. Add pepper, turmeric, bay leaf and saute until fragrant. Add veggies and broth and cook for 25 -305 minuted until tender. Serve with fresh lemon juice.
Kidney Bean Soup 4 cups chicken or vegetable broth 1 sweet potato 2 celery stalks 2 Medium carrots 1 yellow onion 1 cup tomato 2 cups cooked kidney beans 5-6 cloves minced garlic 1 tbs oil salt and pepper to taste Heat oil over medium health add garlic, onions, celery and carrot and saute until onion is translucence, add in beans, tomato, potato and broth. Simmer on low for 25-30 minutes until potato is tinder. Season with salt and pepper to taste.
Simple Fasts Reset & Revitalize
Raw Fruit and Vegetable Juice Fast Fruit and vegetable juices Herbal teas Pure water + lemon 6-8 glasses per day ½ -2/3 veggie or fruit juice the rest water and tea Room temperature Dilute juices if need be
Steamed Veggie Fast Good for over consumption and over eating as well as deficiency Steamed veggies through the day Up to 3 kinds per meal 1-2 preferable Drink water and herbal tea
Grain Fast
Balanced constitution / increased focus 3 day quick renewal Chew each bite thoroughly Eat cooked Rice & whole grains Water and grain beverage between meals Drink warming herbal teas (cinnamon and ginger)
Mung Bean & Rice Fast
1 1/2 mung beans or red lentils 1 cup brown rice 2 tablespoon grated fresh ginger root 1 tablespoon grated fresh turmeric 3 tablespoons olive oil 2 teaspoons cumin seeds 1 teaspoon coriander seeds 1 teaspoon fennel seeds 6 cardamom pods 2 bay leaves 2 cinnamon sticks Sea Salt to taste 1 cup fresh cilantro chopped Sauerkraut as garnish Sliced Avocado Olive Oil for serving Rinse and soak beans and rice overnight Heat olive oil over medium heat. Grind the spices and add to oil with grinder , cardamom, turmeric and salt. Saute until fragrant then add in bayleaf and cinnamon sticks. Add beans and rice with 7 cups water and bring to a boil. reduce heat to a simmer then cover and cook for 45 minutes until softened. Stir in chopped cilantro and serve. Top with sliced avocado, sauerkraut and olive oil. This meal can be eaten as a standalone daily staple for cleansing
Baths & Beauty Care & Pamper
Basic Detox Bath
1/2 cup Himalayan salt 2 cup Epsom salt 2 cup baking soda 1/2 cup apple cider vinegar Essential oils if desired
Add to hot water while running bath to mix and dissolve . Soak for 20 minutes
Bentonite clay detox bath Add 1 cup of clay to hot water and dissolve breaking up clumps soak for 20 minutes. This is a powerful support for heavy metal detoxification. Alternatively Make a paste with 1 cup clay and 1/2-3/4 cup water mix together to desired paste consistency. Spread over your body. Sit in sun and let the clay dry while you run a bath for about 20 minutes. Soak in bath and massage clay off the body to dissolve in the water while you soak for about 20 minutes
Mustard Bath 2 1 6 6 6 6
cups mustard powder cup Epsom salts drops rosemary essential oil drops wintergreen essential oil drops eucalyptus essential oil drops thyme essential oil
This powerful bath is a great way to ward of illness by opening the pores and raising the body temperature to expel pathogens and toxins. Dissolve in the hottest water your can stand and sit int he tub as long as you can. Feel free to sit out and sink back in when need be I find it helpful to have a tall glass of water to refresh during the bath. Dry off by rubbing the towel in circular motions around the joints especially the hips and armpits to activate the lymph. Keep warm and under a blanket and rest or sleep through the night. This works great as a detoxing foot bath as well to deeply relax and draw your energy down after the day. Reduce the amount of mustard powder to 1cup and adjust oils as desired. Soak feet and ankles for 20 minutes
Salt Scrub
1 Cup coarse sea salt 1/4 cup jojoba oil 20 drops essential oil of choice 2 tbs Dried lavender & rose
Detox Face Mask
Lip Scrub 1/4 brown sugar 1 tbs MTC oil 5-6 drops peppermint essential oil
1/4 Cup Bentonite clay 1tbs Chamomile powder 1tbs Plantain powder 2 drops geranium & Frankincense essential oil Mix with water to form paste, apply avoiding mouth and eyes and let sit for 20 minutes then rise with warm water and a cloth
Simple Natural Beauty Tips Ditch the lotions and perfumes! Opt for natural oils like coconut, jojoba, shea butter, cocoa butter and almond oil for skin and hair Indulge in essential oils instead of perfume Try out natural mineral makeups Lighten hair with lemon and chamomile in the sun or darken with henna Wash hair less, tie up braid and twist Use olive oil on a tissue to remove eye makeup Get at least 20 minutes of sunshine a day Increase water intake to shine from the inside
Dry Brushing Benefits the skin detox pathway by clearing old dead skin cells while improving circulation of lymph and blood!
Tips Use medium pressure that exfoliates skin in a gentle way Work from the feet up and pay special attention to joints particularly around the groin and armpits Brush from the hands inwards towards the heart Rinse or shower after Add in a meditation session feeling the fresh air through your pores and activate full body breathing Only us e natural oils and CLEAN products on the skin when finished Practice as self care 1-2 times weekly for vibrant healthy skin
DIY Cleaning Clarify & Open Space
Space clearing with music: Play Tibetan singing bowls, Solfeggio tones or mantras in your home daily to vibrationally cleanse your space while you clean
Cleaning & Organizing If you haven’t worn or used it in 1 year consider donating. Organize drawers Deep clean Quarterly Weekly clean Air Purifier or filtration system to clear the air of dust and particles
Crystals to absorb and ground energy
Smoky Quartz Selenite Black Tourmaline Place at entryways, in bathrooms or high traffic areas. Clear the quartz by running under water, burying or with smoke or salt when you feel the need
Burn Sage to clear Palo Santo to neutralize Juniper to protect Rattle in corners with the windows open to break up energy stagnation Daily room clearing spray or diffuse blends with Essential oils like On Guard, Purify, Lemon or rosemary
Tub Scrub:
Lemon Scrub
Fill tub for about 15 seconds with hot water while drain is plugged. Shake baking soda towards empty side of tub and clean with a wash cloth or rug side of sponge. Mix in the water as need be work around the tub until clean then drain and rise with the shower.
Dip cut lemon in borax powder and use as a scrub Great on enamel, sinks, porcelain. DONT use on marble or granite
1 cup baking soda 10 drops lemon essential oil.
Window Cleaner
* 2 cups water * 1/2 cup white or cider vinegar * 1/4 cup rubbing alcohol 70% concentration Combine in a spray bottle and wipe with newspaper
What you’ll need: 1/2 lemon 1/2 cup borax powder
All-Purpose Cleaner
One part white vinegar One part water 10 drops Lemon and Rosemary essential oils Store in glass spray bottle and shake before use
Wood Cleaner
1 cup mineral oil 6 drops each lemon/ Ceder wood oil essential
Need help on your detox journey? Book a 1-1 consultation and wellness planning session to get your back on track and develop your own unique lifestyle medicine plan with Elzabieta Learn more at www.advancedwellnesspartners.com
Elzabieta has a background and formal apprenticeship based training in BodyTalk, Classical Chinese medicine, Structural Integration, Somatic Therapy, Women’s and Children’s Health, Eastern and Western Herbalism, Qi Gong and Martial Arts. Over the last 15 years her full time clinical practice of integrative health has ranged from community health, public health, and private practice. She currently offers professional level certification courses In BodyTalk. Advanced Manual Therapy, Distance healing and classes in the art of Dao Yin Yoga, Qi Gong and Enshin Karate at her Dojo In Crestone Colorado .