Cleansing and Detoxification: Spring Cleansing Strategies

Spring is the season of renewal and rebirth.

The earth comes to life again after a long winter off.

Flowers begin to bloom; trees begin to get leaves.

Your body begins to come alive and awake again after a winter of slow-down.

A great way to shed the sluggishness of winter and add some spring to your step is by doing a spring cleaning of your insides.

Reducing the Toxic Load

An effective cleansing plan must start with what I call “reducing the toxic load”.  No matter how many special detox teas you drink or potions or pills you take, if you don’t reduce the toxic load, both during the cleanse and afterward, your success will be short lived.

During a cleanse, you need to eliminate toxic chemicals in food, water and in the air.  If you decide to follow a cleanse regime that does not involve cleaning up your diet and environment, you are unlikely to see lasting results.  Once you stop the cleansing supplements, your body will soon return to the toxic state it was in when you started.

Foods to avoid while cleansing include all processed foods (just about everything that comes in a box, can, or bag); oils (with the exceptions perhaps of cold pressed olive, coconut, or flax oil); plus wheat, gluten, sugar, dairy, eggs, soy, corn, and peanuts. These last foods are all potential allergens or digestive irritants and thus can thwart the cleansing process.

An effective detox diet plan must also eliminate foods that are difficult to digest like high fat foods, starches, and complex recipes containing a combination of starch or sugar and fat.

Choose the Cleanse That’s Right For You

There as many effective cleansing plans as there are cleansers. That’s why on my Energy Recharge Green Cleanse I offer guidelines and ways to customize. Those who are ready to dive in head first follow Option A, which is the most rigorous plan, while others opt for some variation of B and C, which allow for more flexibility in meal planning.

When I first started my Energy Recharge Green Cleanse (ERGC) back in January 2008, there were very few online cleanses.

Now there are dozens, each one with its own special twist on the cleansing process. Some are food only; many involve a variety of products. A few, like my ERGC, are fully supported and include several support calls and a forum. My ERCG is one of the very few that includes daily journals that allow you to get feedback and support.

Regardless of how you get supported, I feel it’s critical to the success of your cleanse to have a support system in place. It’s a rare person that’s so dedicated and disciplined as to be able to engage successfully in a cleanse and see it through to the end with its emotional ups and downs, temptations to quit, and unpredictable effects in terms of detoxification symptoms.

Learning More About Detox Symptoms

On my blog talk radio show episode, Cleansing and Detoxification Strategies for Spring I discuss the concept of “detox symptoms” — what they are, and why they happen.

I also talk about the pros and cons of a variety of cleansing methods, including fasting, juicing, blending, potions and pills, and just eating whole fresh foods for cleansing so you can determine what’s right for you.

There are some foods that are especially good for cleansing. On the show, I went into detail about my top 5 favorite detox foods. These are described below.

There are many cleanses on the market today. There are potions and pills and herbal remedies. While these sorts of cleanses can be very effective, they can also be complicated and expensive.

I personally prefer food based cleanses.

On my blog talk radio show episode, Cleansing and Detoxification Strategies for Spring I discuss the concept of “detox symptoms”, what they are and why they happen.

I also talk about the pros and cons of a variety of cleansing methods, including fasting, juicing, blending, potions and pills and just eating whole fresh foods for cleansing so you can determine what’s right for you.  There are some foods that are especially good for cleansing.  On the show, I went into detail about my top 5 favorites.  These are also described below.

There are many cleanses on the market today. There are potions and pills and herbal remedies. While these sorts of cleanses can be very effective, they can also be complicated and expensive.

I personally prefer food based cleanses.

My Top 5 Cleansing Foods

Dandelion

Dandelion is a common “weed” that grows abundantly on lawns, in fields and along highways.  It’s known for the wispy sprays that top the stem after the flower dies away.  As I kid, I loved to blow on them.  It was said to be good luck if you could blow all the wisps away with one breath.

I later came to discover that dandelions are one of nature’s most powerful plants.  They are part of the sunflower family, another of my favorite plants growing up.

There are about 100 species of dandelion.  The entire plant is an effective cleanser.

The root is a common ingredient in detox teas and it stimulates the bile and liver.  It also acts as a diuretic and stimulates the release of toxins via your urine.

The leaves are cleansing and nourishing additions to salads, smoothies and soups.  A little goes a long way.  The bitter flavor stimulates the release of stomach acid and bile, which is why herbalists call dandelion a hepatic.

It’s also considered an aperient (gently moves the bowels), diuretic (makes you pee), tonic, and stomachic. It is useful with all kinds of conditions involving kidney, liver, gallbladder and inflammation of the bowels. The fresh root is good for helping with gallstones, jaundice, alcoholism, hepatitis, scurvy, and especially enlargement of the liver and spleen. Dandelion is also a tonic for female reproductive congestion.

 Burdock Root (Arctium lappa)

Burdock is a powerful detoxifier. It’s also a delicious food that can be added to soups, salads, stews, smoothies and stir-fries.

It’s considered by herbalists to be a deep cleaner for it stimulates the release of toxins through sweat, urine and feces.   It can also help lower your blood pressure.  In Healing with Whole Foods Paul Pitchford writes, “(Burdock) is a virtual cure-all for conditions of excess, and significantly purifies the blood while reducing fat and regulating blood sugar.”

In the West, burdock is known to cleanse the blood, and is useful in situations such as exposure to environmental toxins such as cigarette smoke or air pollution, heavy metals such as mercury, lead or arsenic, and chronic bacterial or viral infections.

In macrobiotic tradition, a popular way to use burdock is cut into match stick sized pieces with equal parts carrot and sautéed in sesame oil.  The resulting dish, called kinpura, is considered a deeply cleansing food.

 Avocados

We rarely think of avocados as a cleansing food but these nutritional powerhouses lower cholesterol and dilate blood vessels while blocking artery-destroying toxicity.

Avocados contain a nutrient called “glutathione”, a potent antioxidant enzyme that is used by your liver in phase 2 detoxification reactions.

According to the human genome project research, glutathione tends to be low due to genetics in almost 50% of the population due to a single nucleotide polymorphism (an alteration in a gene).  The enzyme glutathione-S-transferase, responsible for making glutathione, is missing or deficient in close to 50% of the population.

Glutathione is a master antioxidant that’s important for detoxification of synthetic chemicals, for blocking at least thirty different carcinogens and for increasing the activity of the most important aspect of liver detoxification, the phase 2 cytochrome P450 system.

 Cruciferous Vegetables and Leafy Greens

The foods in this detox category include kale, collard greens, dandelion, arugula, spinach, chard, cabbage, broccoli, cauliflower, broccoli sprouts and Brussels sprouts and many more.

Green foods are powerful allies in cleansing your liver by providing a plethora of minerals, antioxidants and cofactors that support liver detox pathways.  Greens are abundant in chlorophyll which has the ability to suck up environmental toxins from your blood stream and neutralize heavy metals, chemicals and pesticides. They are also cleansing to your colon as they provide an abundance of fiber to “sweep” your digestive tract clean.

Crucifers and leafy greens can be eaten raw, cooked or juiced. They can be blended to make smoothies, soups and salad dressings, marinated, processed with nuts and seeds to make crackers and bread, and eaten whole, dipped in guacamole or a healthy dip.  Leafy greens make tasty wraps, a cleansing alternative to tortillas, pita bread, sandwich bread and other popular grain based processed wraps and tortilla shells.

Bitter greens like arugula, dandelion greens, mustard greens and chicory help increase the creation and flow of bile and aid in the removal of waste from your organs and blood.

Turmeric

Turmeric is a bitter spice used extensively in East Indian cooking.  It contains a chemical constituent called “curcumin” that helps cleanse your liver, purify your blood, and promote good digestion and elimination. It stimulates your gallbladder to produce bile and scavenges free radicals. The spice is aromatic and has a bitter taste. The plant, which grows five to six feet tall, is found in tropical regions throughout Southern Asia; its fingerlike stalk contains the spice’s healing agents.

Turmeric has been shown to be a potent antioxidant, anti-inflammatory and anti-cancer agent.  It has been shown to increase two very important liver detoxification enzymes, UDP glucuronyl transferase and glutathione-S-transferase.  Turmeric has also been found to inhibit free radical damage of fats and, prevent the formation of the inflammatory chemical cyclooxygenase-2 (COX-2).

When rats were fed curcumin, the active constituent of turmeric, for 14 days, glutathione-S-transferase production increased by 16%, and a marker of free radical damage called malondialdehyde decreased by 36%.

Turmeric looks similar to ginger, except that it’s bright orange and the roots are smaller.  It’s what gives curry its characteristic bright yellow color.

The Energy Recharge Green Cleanse

My Energy Recharge Green Cleanse is a food based cleanse, although you can supplement with detox herbs and formulas if desired, but it’s not required.

Whether you live in a small town in the Midwest or a bustling metropolitan area, you have access to grocery stores and can get an abundance of fresh produce. That’s all you need, along with a blender, to do my Energy Recharge Green Cleanse.

We currently have over 100 people ready to begin their cleanse on Monday. They’ve been busily preparing by simplifying their food choices and increasing their green foods.

It’s not too late to join!

The spring 2012 Energy Recharge Green Cleanse begins on Monday, April 23rd.

It includes recipes, menu plans, recordings and support calls for guidance and detailed instructions.  There’s a community forum to provide support and accountability, as well as a sharing of recipes and resources.

Click HERE for details and to decide if the Energy Recharge Green Cleanse is just what you need to sweep out the cobwebs and jumpstart your body into vibrant health.  And a side benefit is a flatter belly, a clearer mind and enough energy for all the things you love.

I look forward to getting to know you during the next Energy Recharge Green Cleanse.

Love, Health and Joy,

Dr. Ritamarie

P.S.  As a bonus when you register for the Energy Recharge Green Cleanse you’ll also get three months of ongoing support from me through our Eat Green be Lean Community.

Click HERE to get details and join in.

Super Cleanse Smoothie

Ingredients:

• 3/4 bunch of parsley with some stems
• 1 handful arugula
• 1 handful kale
• 1 handful broccoli sprouts
• 3 leaves dandelion greens
• 1/4-inch slice turmeric
• 1/2-inch slice ginger
• 1-inch slice burdock root
• 1/2 – 1 avocado, peeled and pitted
• 1 green apple, cored (optional)
• 1 teaspoon cinnamon
• 2 stalks celery
• 1 teaspoon milk thistle seed powder (optional)
• enough water to blend

Directions:

Blend and enjoy.

Hot and Cleansing Liver Juice

Ingredients:

• 1 bunch kale
• 3 leaves dandelion
• 1 cucumber
• 1 small sliver of fresh turmeric (or 1/4 teaspoon dried)
• 1 lemon, juice of
• 2 cloves garlic
• 2 green onions (scallions)
• 1 handful broccoli sprouts
• 1 pinch cayenne
• 3-inch piece of burdock root

Directions:

Run all the ingredients above through a juicer.

Benefits to the Body:

This juice is the ideal liver cleanser.  It’s stimulating and does powerful work to keep your liver functioning at its best.

Your Brain on Gluten: It’s Not a Pretty Picture – Part 1

I first got seriously interested in the devastating effects of gluten on brain and behaviour almost a decade ago after listening to a recording of a talk by Dr. Thomas O’Bryan at a meeting of the International and American Association of Certified Clinical Nutritionists (IAACN).

Before that, I was aware of the dangers of wheat and had taken myself and many patients off it with great results. Late, I developed a resource pack to help those wanting to free themselves:

http://www.drritamaie.com/glutenfree

Originally, many wheat-free enthusiasts still ate gluten in the form of kamut and spelt, including me. I would sprout kamut and make a delicious raw, dehydrated bread or pizza crust from it.

I didn’t notice negative effects unless I ate too much, but I did notice that once I started eating it, I craved more beyond satisfaction of my hunger.

After listening to Dr O’Bryan’s talk and doing extensive research of my own on the neurodevelopmental effects of gluten, I personally gave it up. I didn’t make a decision to give it up from my mind, though. It was a gut reaction and a loss of all desire for it. I had no cravings or remorse. I just stopped because once I understood the impact it had on me, I wanted no more of it.

There were several changes I did notice AFTER giving up gluten entirely.

My energy and stamina become extremely high. I could sleep less and feel more energized. I became more productive and clear about my business goals. I became more motivated to be successful and get known.

My brain seemed more clear and less unfocused.

http://www.drritamaie.com/glutenfree

Neurological Effects of Gluten

In 2006, my paper on gluten intolerance in regards to developmental disorders in children was published in the Journal of Nutritional Perspectives.

What follows is data I found while researching for that paper.

The Neurological problems associate with gluten intolerance became known as early as 1908 in a book titled Sprue and its Treatment by Carnegie Brown. In it, Brown described two pa­tients who developed “peripheral neuri­tis”, which is inflammation of the nerves in the hands and feet. Later, in 1925, Elders reported the association between “sprue” and ataxia, which is a balance disorder.

Since then, gluten intolerance has been associated with a wide variety of neurological and psychiatric conditions, with or without intestinal problems.

The list of conditions associated with gluten includes:

• cerebellar ataxia
• peripheral neuropathy
• epilepsy
• dementia
• schizophrenia
• depression
• migraine
• seizures
• encephalopathy
• chorea
• brain stem dysfunction
• Parkinson’s
• Alzheimer’s
• myelopathy
• mononeuritis multiplex
• Guillain-Barre-like syndrome
• Huntington’s disease

Gluten is also associated with neurodevelopmental disorders including:

• autism
• ADHD
• Aspersers and
• PPD

Wow. That’s some lineup.

Changes to cells and blood supply in the central nervous system have also been associated with gluten intolerance.

Several mechanisms have been proposed to explain how gluten affects the neuromuscular systems. The mechanisms include autoimmune reaction and inflammation, malnutrition, and opioid excess.

Find Out More

On the interview with Dr. O’Bryan, we discussed many of these problems and how to determine if you are affected by gluten intolerance.

Part 1: Gluten-Free – Is it Just a Fad?
Part 2: The Gluten-Free Fad

I recommend that you listen to the recordings, come to the next show in the series to hear about the effects of gluten from a patient/health coach perspective and watch your inbox to learn more about the mechanisms by which gluten affects your brain.

Until then, try to go a week without gluten and post your experience to the blog. Use this free resource kit to help you go gluten-free:

http://www.drritamaie.com/glutenfree

Please share your thoughts and leave a comment below.

Crawl, Walk, Run, Fly!

The clock is ticking. Spring will be here before we know it. We’ve already “sprung” our clocks ahead. Soon it will be June and my first son will graduate from high school.How in the world did that happen?I feels like it was just yesterday when he first learned to crawl and spent almost an hour trying to climb up a step we had between the kitchen and the living room. Scott and I sat and watched, mesmerized by the determination and relentlessness in this tiny being, barely seven months old.He was so determined to succeed and succeed he did, in spite of fall after fall, over and over again. Of course we lavished him with praise and he beamed with pride and delight.A few months later he was walking, then running. Now he’s flying the coop and going away to college in August.

Working Your Way Up

I liken Eric’s progression to what we as adults go through when we take on new lifestyle habits, begin a new business, or take up a new art form.

The crawling stage seems endless as we make small strides, slowly. The problem with adults and lifestyle habits is, too often, you’re not as relentless as Eric was. After a few falls, you are tempted to give up rather than continue on towards your goals.

The big difference between Eric and many people I counsel about health issues is most people don’t even have a clear goal like little Eric did. He was clear about his goal and he kept going until he reached it. If you don’t have a clear goal, it’s hard to be relentless in its pursuit.

It’s similar to my experience with the pottery class I began in January, attempting to “pick up where I left off” when I quit 7 years ago because I had a traveling husband, homeschooling kids, and a small health practice to run.

I am happy to be back, and find I’m back at the crawling stage because I didn’t keep up with the skill set.

If you’re just starting out with healthy eating habits, an exercise program, a meditation/stress management regime, or getting back into one of these after a hiatus, remember the stages. It’s impossible to run before you can walk!

Do You Have Someone Who Uplifts You?

The other thing that was reinforced with my pottery class was the fact that having a mentor is soooooo important.

Back in 2006, about a year and a half after I quit pottery classes because my husband started traveling again and I just couldn’t fit the classes into the schedule, my husband surprised me with a pottery wheel and kiln, a special gift for my 50th birthday.

I was all excited to get started.

By then, I’d forgotten some of the basic techniques, so I purchased a set of DVDs and sat down at the wheel to throw.

It was really hard and really frustrating, fumbling about with no one to turn to for guidance. I did it a couple of times, made a few awful pots, and never even fired them. The wheel and the kiln have been gathering dust since.

Once I started taking pottery classes in January, I realized how much I rely on asking for guidance, getting help with the same technique over and over, and being encouraged and supported.

It really is the same with health habits. SO many people I speak to have more than a few exercise videos still in the shrink wrap, or a food dehydrator they’ve used once, or all sorts of super foods still in their original bags, unopened because they are just not sure how to use them.

Whether You’re Struggling With Crawling or Flying, I Can Help!

Knowing that it’s human nature to need help with change, that’s exactly why I create my programs the way I do. While some people have the budget to get my assistance one on one when they’re ready to finally get their health in order, many don’t.

SO I’ve developed group coaching programs, my most popular being the Energy Recharge Green Cleanse and the B4 Be Gone System for balancing blood sugar and getting rid of belly fat, brain fog and burnout.

With the right support, the “shrink wrap” finally gets removed and people get into action. And I’m there to answer questions and provide encouragement and support.

It’s so rewarding when I hear how much these programs have changed lives. Many have: shed upwards of 60 pounds of unwanted fat, dropped 8 clothing sizes, let go of 9 inches round the waist, eliminated or reduced the need for medication, been freed of joint pain, finally got their brain back to focus, and so much more.

Because I have lost so many loved ones and watched them suffer, I have made it my mission to offer the education and support that people around the world need to avoid this fate.

The Moment That Inspired Me to Change and to Act

Last fall I was at a seminar and the host decided to raise money for a charity that supported children who’d lost a parent to cancer. I was deeply moved to action. My thought was how about instead we focus on educating people on how to avoid cancer in the first place?

Do you believe there are associations raising money for cancer by selling candy?

I am on a mission to raise consciousness and every person who goes though one of my programs can help me on that mission. By embracing a healthy diet and lifestyle and getting yourself strong and healthy, you too can spread the message of health and be an instrument of healing.

Are You Ready to Fly?

My group program,  B4 Be Gone System, guides hundreds of people at a time to  balancing blood sugar and getting rid of belly fat, brain fog and burnout. B4 Be Gone is so much more than a weight reduction program, although those that have extra weight gladly shed it.

It’s about making the changes on the inside that reduce the risk of heart disease, diabetes, and cancer.

It’s about seeing results on the outside that give you the confidence and mental clarity to be effective in your life’s chosen endeavor, be it Mom or CEO.

For details about B4 Be Gone, go to:

http://www.B4BeGoneSystem.com

Insulin Resistance Solution
Practitioner Training

If you happen to be a nutrition or health coach, holistic practitioner or functional medicine doctor and you’d like to get the behind the scenes on how to run a successful program to reverse insulin resistance and balance blood sugar, one on one or in small groups, check out my new Insulin Resistance Solution Practitioner Training. It includes registration in B4 Be Gone and parallels it with “Rounds with Dr Ritamarie calls”, a community forum,worksheets and assessments and a grand finale powerful all day Saturday virtual retreat.

For details go to http://www.drritamarie.com/programs/irspt/

Love, Health and Joy,

Dr. Ritamarie

5 Cutting Edge Strategies to Balance Your Blood Sugar So You Can Melt Your Midline, Sharpen Your Focus, and Recharge Your Energy!

Do you find yourself wishing you could hit the snooze button instead of jumping out of bed feeling refreshed each morning?

Do you crave sugar, caffeine, or a NAP around 3 – 4 pm?

Have you been carrying around excess fat around your middle that won’t budge in spite of starving yourself and slaving away at the gym?

Whether you’re a busy professional or a professional mom, you need to stay focused and organized all day long and still have enough energy to say yes to enticing social events rather than falling into a heap because you can hardly keep your eyes open after working all day.

Watch this video to get the secret to more energy!

 Register here!

http://www.ByeByeB4.com

“Going Steady” Blood Sugar Friendly Valentine’s Day Candy Raw Food Recipe

It’s Valentine’s Day today, and I have a lovely little surprise for you.

I’m sharing a recipe for low-glycemic chocolates for the special day!

They are yummy and contain no sweeteners, not even dates. They are sweetened with a hint of stevia and are perfect for diabetics (and for you if you have difficulty with candida overgrowth or other gut ailments, hypoglycemia, or insulin resistance).

Actually they’re good for everyone as too much sugar is not a good idea.

Try them!

“Going Steady” Blood Sugar Friendly Valentine’s Day Candies

Recipe adapted courtesy of Chef Karen Osborne from B4 Be Gone Recipe collection

Ingredients:

• 2 tablespoons almond butter, smooth
• 2 tablespoons coconut oil, melted
• 1/32 teaspoon sea salt, (a smidgen)
• 6 drops Sweet Leaf Whole Leaf Stevia Concentrate, plain or chocolate flavored
• 1 tablespoon raw carob powder or 1 tablespoons raw cacao, or 1/2 tablespoon each
• 2 drops peppermint essential oil, food grade
• 1/4 teaspoon maca powder (optional)
• 1/4 teaspoon almond extract (optional)

Directions:

1. Whisk or stir all ingredients in a bowl.
2. Spoon into heart shaped candy molds.
3. Freeze for 30 minutes.
4. Enjoy!