Choices! Recipes and life after your cleanse.

Pistachio and Coconut Granola: a healthy and yummy alternative to cereal

Detoxing regularly is crucial for maintaining optimal health, but it is often mistaken as a diet. Where diets fail is that they are short term solutions to life long problems.

What happens after your cleanse is just as important, and maybe more so, as your cleanse itself. Adding foods back into your diet, one at a time, helps you figure out which ones you are sensitive to. But after that, when real life sets in, it’s the choices you make that keep you on track for healthy eating.  Use your new knowledge to make good decisions about which foods make you feel fulfilled, or which foods just fill you.

1. Eat Organic whenever possible: Buy organic at the supermarket, choose organic restaurants, and support local Farmer’s Markets. You do not need extra hormones, pesticides, or antibiotics in your food. The Food News website lists the produce with the least to most pesticides.
2. Read ingredient labels; not just the front of the package. You’ll see buzzwords like “healthy” and “all natural” and “made from organic ingredients”. Read the “small print” on the back of the package. For example, I wanted to make guacamole, but the avocados weren’t ripe so I opted for the pre made guacamole. They are not all the same! One of the brands had cane juice as the second ingredient. Just because it is green, and just because it is in the health food store, doesn’t mean that it is the best choice. For the record, I chose the one with the least amount of ingredients with words I know are actual foods.
3. Inquire about the ingredients of your favorite restaurant item. Recently, I was saddened to learn that my favorite salad dressing at a restaurant I frequent is made with ingredients that I am trying to avoid. The chef may accommodate you by removing the item (like croutons on a salad), or at least tell you the ingredients in the item you’re choosing on their menu. It never hurts to ask for what you want. Try not to make your request when the restaurant is busy; items changes are difficult for a kitchen in the middle of their lunch or dinner rush. Call ahead of time, or go during slower times of the day,
4. Be prepared. If you are going to a party or a dinner out, make sure there are foods there to support your healthy eating habits. There is no reason to break your food plan, this isn’t a “diet”, this is a lifestyle change. If the restaurant or party doesn’t have anything you can eat (believe me, sometimes your choices can be slim) then chose another restaurant, eat before you go out, or bring your own food. Sometimes, you will just have to change your restaurant plans, and bring your own food to parties. If it’s a formal gathering and you don’t want to bring food, then contact the host and inquire about the menu. There might not be ANYTHING you can eat if you have a Gluten and Dairy restriction. I tend to eat before I go out, or afterwards. In the past, I’ve left parties early just so I can get something else to eat. True, it may be inconvenient, but it is worth it if you don’t feel awful because you are able to avoid something to which you are sensitive.
5. Surround yourself with supportive friends and family who are aware of your dietary needs. When your friends know that you have decided to keep your diet clean and you mean it, they will be more than happy to help support you. They may even ask you what kind of cleanse you are doing. Now that you feel good, lost weight, and talk about the next cleanse you want to do, your friends will be curious. Share your success stories with them. Also share that it is not an easy process, but takes discipline and support, and you would be a very good friend to them when they decide a detox is right for them too.
6. Be kind to yourself. There are days when you just to eat whatever is in front of you because you are in a bad mood, or you didn’t plan your day’s meals thoroughly. That is okay. Sometimes you just have to eat to keep yourself from having a blood sugar crash. If you have a known allergy or food sensitivity, you will probably have a mild to severe reaction. This adds to confirm that avoidance of that particular food is beneficial. But, don’t think that you “cheated” or “relapsed”. Sometimes you have to eat so you don’t starve. Be gentle to yourself and learn that lesson. Then start with the good stuff again the next day.

The following recipes are alternative to every day foods, changed to fit a cleanse. What’s great about them, is that they are tasty enough to make all year round. On and off the detox, these will keep your bellies full and happy.

Spinach and Artichoke Dip with White Beans (Serves 6)

Makes a great appetizer, snack, or lunch.

• Head of spinach, cleaned
  

  Spinach and Artichoke Dip

• 2 garlic cloves
• 1 15 oz. can white beans (navy, butter, cannellini), rinsed
• 2 TBSP fresh or dried basil
• 3 TBSP fresh lemon juice
• 1/2 cup scallions, chopped white part only (optional)
• 1 15 oz. can artichoke hearts, chopped

In a medium or large sauce pan, steam spinach for 3 minutes, until just wilted. Drain spinach thoroughly and add to food processor with beans, garlic, basil, scallions, and lemon juice. Mix until spinach is well  blended.

Add the chopped artichokes and mix by hand. Serve with carrots, apples, celery, etc.

Bacon and Sauteed Cabbage (Serves 6)

My husband’s recipe, we take it along camping too.

• 5 slices turkey bacon (antibiotic and hormone free), diced
• 2 TBSP coconut or extra virgin olive oil, divided
• 1 medium yellow onion, chopped
• 2 garlic cloves, minced
• 1/4 tsp fresh or dried thyme
• 1/4 tsp fresh or dried oregano
• Salt and Pepper to taste
• Medium to small head of green cabbage, shredded

In a large iron skillet or dutch oven on medium heat, cook bacon in 1 TBSP oil for 5-6 minutes, stirring so the bacon doesn’t burn. Remove bacon from the skillet and set aside.

Add the onion and 2nd TBSP of oil and saute for 5 minutes until onion is translucent. Add garlic and herbs, and saute for another 2 minutes.

Add bacon and cabbage and distribute all the ingredients in the pot evenly. Cover and steam, stirring occasionally. Cook until all the cabbage is soft, about 10-15 minutes. Serve warm as a side dish for chicken or fish.

Coconut and Pistachio Granola (Serves 6, or as a snack)

Inspired by a recent gluten free breakfast spread in November 2012, Whole Living

• 1/2 cup millet, uncooked
• 2 cups gluten free rolled oats, uncooked
• 3/4 cup pistachios, shelled
• 1/2 cup unsweetened coconut flakes
• 1/2 cup honey, raw if you have it
• 1 TBSP coconut oil
• 2/3 cup dried cranberries or blueberries
• 1/2 cup unsweetened almond or coconut milk for cereal (optional)

In a glass or ceramic bowl, soften millet by pouring in 1/2 cup boiling water. Cover with a plate and let sit overnight, or at least 4 hours. Drain excess water.

Preheat oven to 325°. In a large bowl combine the millet, oats, pistachios, and coconut flakes and mix.

In a small saucepan, heat the oil and honey on low until melted. Pour over nut mixture and toss until well blended. Line a rimmed baking sheet (or casserole dish 9 x 14) and spread out the mixture. Bake 20 minutes, tossing about 1/2 way through. Add the dried fruit and serve with unsweetened almond or coconut milk for an alternative to cereal, or eat as a snack.

You can store it in the refrigerator in an airtight container for up to 2 weeks.

Get in Your Greens!

One of the very best ways to boost your health with a great whole food is by adding dark, leafy green vegetables to your daily diet. Kale, Swiss chard, spinach, beet greens, and lettuces are a few of the healthiest, most nutrient packed, and delicious choices. Most leafy greens have an abundance of vitamins, minerals and phytonutrients: Vitamins A, C, and K, calcium, potassium, magnesium iron, folate, beta carotene, and lutein. An excellent carbohydrate and fiber source; greens digest slowly, which helps maintain optimum blood sugar levels.

You can safely say dark leafy greens efficiently support your digestive track, including colon and liver, your heart and cardiovascular system, your blood sugar and adrenal stress levels, your eyes, brain, immune system, joints, bones, and more.

Adding these greens to your diet doesn’t just mean eating spinach salads every day, or sauteing kale with your protein or grain for dinner. That can be a tad bland and boring. It’s about figuring out other creative ways to include greens in your meals – like adding them to soups, smoothies, or blending into a tasty and original pesto. I made this next soup twice during our last fall detox.

Red Chard and White Bean Soup (serves 6)

• 2 cups dried white beans (or one 15 ounce can of white beans)
• 2 Bunches of Red Swiss Chard, cleaned and de-stemmed (don’t throw away the stems, chop them up for use in the soup)
• 1/2 white onion, chopped
• 2 TBSP Extra Virgin Olive Oil
• 2 garlic cloves, minced
• 1/4 tsp dried thyme
• 4 cups low sodium vegetable stock

In a dutch oven or other large pot, saute the onions, red chard stems together in the EVOO for 10 minutes, until translucent. *

Add the garlic and thyme, cook for another 2 minutes, until fragrant.  Add the soup stock, beans, and chopped red chard leaves, and cook for another 10 minutes. Serve.

*Meat it up: add 4 pieces of chopped turkey bacon to the first step (hormone and antibiotic free)

Pasta with Kale Pesto and Roasted Butternut Squash (serves 6)

• 1 1/2 pounds butternut and delicata squash, peeled and seeded, cut into 1 inch chunks
• 1/2 cup extra virgin olive oil
• 2 small bunches (about 3/4 pound) lacinato/dinosaur kale, cleaned and de-stemmed
• 12 ounces brown rice pasta
• 1/3 cup toasted walnuts (or pine nuts or sesame seeds)
• 2 large garlic cloves, roughly chopped
• Finely grated zest of 1 lemon
• Freshly squeezed lemon juice, to taste

Preheat oven to 400 degrees. Toss squash in 1 TBSP of the oil. Roast, stirring occasionally for 45 minutes. At the same time, bring a large pot of water to a boil; have ready a bowl of ice water. Drop kale into boiling water and cook for 45 seconds. Use tongs or slotted spoon to transfer kale to ice water. Bring water in pot back to a boil, adding more if necessary so there is enough to cook pasta.

Drain kale well, then wrap tightly in a dry kitchen towel and squeeze thoroughly to remove any excess moisture. Roughly chop leaves. When water in pot comes back to a boil, cook pasta according to package directions.  In a food processor, pulse together kale, nuts, garlic, salt, lemon and lemon zest until mixture is smooth. With processor running, slowly drizzle in the oil until fully incorporated. Drain pasta, reserving a little bit of cooking water. Toss pasta with kale pesto. Serve topped with squash.

Quick Kale Snacks (serves 2)

• One or more bunch of  Lacinato/Dinosaur Kale: cleaned, de-stemmed and cut into strips
• Either a mixture of extra virgin olive oil and organic apple cider vinegar (1 tsp each) or organic coconut oil and lemon juice (1 tsp each)

Preheat Oven 350 degrees. Toss kale with either mixture; lay on a parchment paper lined pan. Heat for 20 minutes, turned after 10. Serve.

Fruits and Veggies Smoothie (serves 2)

• 1/2 cup frozen/fresh raspberries/strawberries/blueberries or a mixture
• 2 cups spinach or kale, washed and de-stemmed
• 1 cup filtered water
• 1 TBSP Omega 3’s

Mix together well and serve

Investing in the Long Run and Lemony Chicken Stew

Spring is coming sooner than you think and it’s the perfect time to remind yourself that detoxing is a good thing to do every day of your life.  By slowing down the cell damage due to the toxic lifestyle we’re exposed to, you can make your cells healthier from the inside out.

When your body awakens from its natural winter hibernation, an intense 2 or 3 week cleanse will set you up for the new season. While liver cleansing is great this time, you can also choose to focus on other organs for detoxing: kidneys, lungs, lymphatic system, and  large intestine. Or maybe this time around, you are ready to do a specific cleanse related to your blood sugar levels and adrenal function, especially after the winter holiday sugar intake (and continued snacking). You can also focus on gut repair to improve food absorption in your stomach and small intestines. There are many ways foods and specific micro-nutrients can support you during this process.

You didn’t get this way overnight, so you surely won’t be completely transformed in one 3-week period.

That’s the great thing about getting to start all over again: you can choose your focus and refresh all your organs over the period of several years. If you think about the health of your body it’s not just what happens after this specific cleanse; it is the cumulative effect of years of taking care of your body.

So plan now for spring!

Mark down and celebrate a 2-3 week period on your calendar where you can start to eliminate the pro inflammatory foods and lifestyle habits, and eat unprocessed organic foods, enjoy a low stress and detoxing lifestyle. Then get a program together for your cleanse: Where are you feeling sluggish? Bowels, energy, sugar cravings, too much alcohol, too many carbs? Seek a health care professional that can guide you in the right direction, or spend time doing your own research.

Then just do it. Contact my office with questions regarding a cleansing program that’s right for you. We have had several classes and individuals participate in the Detox Restart Program with amazing results. It’s tailored just for you and available now in self-study format. This way, you don’t have to miss a cleanse because you can’t make the classes.

Invest in the future by eating  healthy cleansing foods all year round.

In the stew featured today, we included specific foods that are known to help your overall health as well as support the cleansing process.

Lemons: known for high amounts of Vitamin C, a great source of anti-oxidants (essential to protect your body’s cells from chronic damage). Lemons can also alkalize blood; having acidic blood is known to destroy your body’s tissues. Great for liver support, cleansing the digestive tract, and decreasing excess mucus.

Carrots: great source of beta-carotene; promotes healthy liver function, high anti-oxident properties and colon cleansing.

Leeks: contain potassium, folic acid, and vitamin C. They help decrease kidney and uric acid stones, which can lead to gout. Great for supporting healthy cholesterol levels, too.

Parsley: contains vitamin A, and C, chlorophyll, iron, magnesium, and calcium. Aids and protects the kidneys and bladder. Fresh herbs are best.

Asparagus: aids spring time detoxing by supporting the kidneys. Also, contains vitamins A, C, folic acid, potassium, and helps strengthens the capillaries. If you can’t get fresh, frozen organic is available.

Enjoy this recipe for Lemony Chicken Stew inspired by Clean Eating magazine. It is a perfect late winter, early spring meal. Great for the detox program and delicious enough to feed the whole family all year round.

Lemony Chicken Stew (serves 6)
• 1 whole chicken skinned and cut up; or 2 chicken breasts and 4 thighs
• 1 TSBP olive oil or coconut oil
• 3 carrots, cut up into half moons
• 3 stalks celery, chopped
• 2 leaks, white parts chopped
• ½ lemon cut into half moons
• 1(32 oz.) container organic vegetable stock
• 4 cups water
• 2 parsnips, cut into half moons
• 1 sweet potato, chopped
• 1 cup frozen peas
• 1 cup asparagus, cut into 1 inch length pieces
• 1 tsp dried or fresh lemon zest
• 2 TBSP cleaned and minced parsley

Heat the oil in a heavy pan on medium heat. Place the chicken parts in a single layer and brown on both sides (about 5 minutes per side.) Remove chicken and set aside.

In a Dutch oven or soup stock pot, add carrots, celery and leeks, sauté on medium low for 8 minutes, stirring frequently. Add the soup stock, water, chicken, parsnips, sweet potato and lemon slices. Bring to a boil on high, then turn heat to low, cover, and simmer for 35 minutes. Skim the top for chicken fat/protein and discard.

Add asparagus and peas and cook for 5 more minutes. Remove the chicken and de-bone. Return it to the stew; add the lemon zest and parsley. Serve.

QUICK TIP: place all the ingredients, except the peas, asparagus, zest and parsley in a crock pot and cook on high for 4 hours or low for 8 hours. Then add the peas and asparagus, remove and de-bone the chicken. Return the meat to the stew; add lemon zest and parsley. Serve.

When is a good time to do a detox program?

Cleansing is not just for getting the junk out of your large intestines, it is about reaching a state of decreased inflammation due to toxic substances. Most of the time, living a cleaner, healthier life can decrease the risk for chronic disease states.

It the best way to take control of your health and slow the disease and aging process.

You may need to do a detox program now:

• If  you regularly take cold or allergy medication
• If you regularly take hormones: birth control or HRT, thyroid medication, cortisol, anti-inflammatory steroids
• If you take pain medication
• If you have taken antibiotics in the last 5 years
• If you take any other medication regularly
• If you have frequent joint pain
• If you have a diagnosis of leaky gut, IBS, Chrohn’s Disease *
• If you have diabetes or low blood sugar*
• If you have food allergies
• If you have been sick this year
• If you suffer from depression
• If you suffer from addiction
• If you want to lose weight (fat, not muscle)
• If you have had chemotherapy in the last 5 years *
• If you have an autoimmune disease *
• If you are hungry constantly
• If you are mentally sluggish
• If you want to slow down the aging process
• If you want to take the next step towards better health, a pain-free life and abundant energy
• If you want to make better food choices

* People in this category are advised to do a cleanse or detox under a doctor’s supervision.

Any time you take medications, any time you are overcoming symptoms relating to a cold or flu, any time you are exposed to chemicals is a perfect time for a cleanse.

Your liver has to process everything that you ingest: food, drugs, chemicals of any sort. Your liver is the largest detox organ, so exposure to chemicals can make it harder to do its detoxing job (and the countless other jobs the liver does).

The liver performs two steps as a detox organ: 1) it changes chemicals into an intermediary state, 2) flushes it out of your system. Be careful though, if you are currently taking medications, sometimes the liver can work too hard to clean out the chemicals and you may experience an overload of chemicals in the intermediary state. This can seem like toxic overload (headaches, lethargy, depression), but you can help yourself by slowing down the first step and speeding up the second step.

One of the benefits of working with healthcare providers during a detoxing program is that we take each individual’s history and needs into account, and tailor a detox program just for you.

In the case of chemotherapy, you are dealing with an abundance of toxic chemicals and the die-off of the cancerous cells that are the target of the chemo. It is extremely important to have medical supervision before undergoing a cleanse; certain cancers may not be appropriately suited for a cleanse so talk to your doctor before beginning any program.

So clear your schedule, make a commitment to yourself and learn how to cleanse in a healthy and effective way.

A comprehensive detox workbook is available through Dr. Deb, complete with the program, recipes, and educational handouts. Email me directly drdebchance@yahoo.com for a copy.

Detox Restart, Part Deux

We talked, in Part I, about how to start a Detox Restart program. Starting any detox program is about setting an intention: What do you want to accomplish and how do you get through the difficulty of a detox program. Goal setting is the key to keeping on track.

Part II is not really a “step” but a lifestyle habit that you may already practice, or it can be something that you start doing today.

Journal

Write down everything you experience during a detox program:

How are you feeling? Does anything hurt or feel better?

What foods did you eat and what kinds of reactions did you have?

What is your mood like? Are you crankier or lighter?

How are you sleeping? Is it easier to fall asleep? Are you waking up more?

What foods do you crave? Salt, sweet, starchy, meat?

What is your energy level like? Are you craving caffeine or sugar?

What you might not realize that any symptom you have after eating, even up to two days later, is your body’s way of telling you that food isn’t right for you. This is not considered to be a full-blown food allergy, but even more dangerous: a food sensitivity. A food allergy is an immune response, called an IgE response and will show up immediately. While this appears most often when you are young, it can develop in adulthood as well.

Another response can take several hours, up to days to appear, and that is the IgG response. It may happen with foods you’ve been eating your whole life without knowing you have a sensitivity, or can come about after a compromise in your immune system. Now when you eat that food, you may get fatigue, mood swings, brain fog, indigestion, bloating, gas, phlegm throat, sinus drip, hives, headaches, pimples, joint pain, swelling, constipation or diarrhea.

I mentioned that it may be more dangerous than a known allergy, and I’m not comparing it to serious anaphylactic allergy response, but typically people avoid their known allergens.

When you have a food sensitivity, you might think the above symptoms are “normal” experiences, and you wouldn’t think to correlate it to one of the things you may have eaten recently. If you don’t know you are sensitive, you probably won’t take steps to avoid those foods that are causing the inflammation. Every one of those symptoms is related to inflammation. By now you may have heard: inflammation is linked to many diseases. Including heart disease, cancer, diabetes, hormone imbalances, Alzheimer’s, GI diseases, and most chronic problems.

Here is a great sample journal entry during detox:
“Today, Day Five Detox Restart, I had a Detox shake this morning with almond milk, almond butter and a banana. Yum. Ate a grapefruit for breakfast. Not hungry until 10:30am, had walnuts and an apple for a snack. Good energy today, not as sluggish as yesterday. 4 glasses of water before lunch. 2 full BMs by 1pm. Lunch was grilled cod with asparagus and a green salad with homemade vinaigrette. Not tired after lunch, went to the gym for a 30 minute cycle. Had an orange and a coconut Detox shake before dinner. Not very hungry, had a small bowl of chicken, kale and white bean soup. Kinda bland, miss the hot sauce. Not hungry before bed. Stretched and had an epsom salt bath. Note to self: take more baths. Went to bed at 10, journal for 10 minutes. Tired but not exhausted. Did not crave that hamburger that I wanted yesterday. 8 glasses water today.”

How do you feel after eating cheese?

After the Detox, we encourage you to keep writing in your journal as you reintroduce the foods you avoided eating during your cleanse. So, your journal may look like this:

“Dairy: Day One Reintroduction Cheese

Phlegm in throat for 10 minutes and eating, stomach ache for another 10 minutes.

Day Two: Cheese, slower BM than before. Not craving dairy or cheese.

Day Three: Okay

Conclusion: Stay off dairy, or find a goat dairy substitute and try that”

Keeping track of your symptoms and how you feel is a key step in claiming your health.

Detox Restart Quicktip #1

Changing the foods you eat for daily breakfast, lunch and dinner is daunting. The most effective (and scariest) way to take control of what you eat is by learning new recipes.

DO: Start scanning cookbooks and recipe magazines. The pictures will get you in for a look, then scan through a second time and earmark the pages that could be possible new recipes for your collection. These are recipes you could eat, given your taste preferences, food sensitivities, and commitment level to the recipe. Some recipes require several steps so choose the time savers.

DON’T: Rule out recipes that contain ingredients that aren’t already part of your staples, or that you have never heard of or tried. The point is to learn NEW recipes and find healthier choices. Do it gradually so you don’t overwhelm your budget.

DO: Find recipes that have common ingredients. Buying a bunch of cilantro just for one dish wastes a perfectly good opportunity to make a variety of dishes that feature cilantro. Plus, throwing out an old bunch of greens is wasteful and may prevent you from purchasing it again.

DON’T: Procrastinate trying new recipes. Jump in; if something you see in a magazine is in season now, why not make it today? Set aside idle time (TV watching or internet surfing time can be postponed a day) and experiment with a new recipe. I personally feel overwhelmed when I try a recipe for the first time. The worst that could happen? Not much, it’s a win-win either way.

How to Start a Detox Restart, Part I

“Now, if I wanted to start a detox, where should I begin?”

This is what a friend asked me when I told her I teach a Detox Restart Program.

“That is actually a really good question. What are your intentions?”

So I ask you,  What is your goal? That is the first step.

Are you moving away from a consequence? (Ill health, disease, pain)?

Are you moving towards a goal? (Optimal health, prevention)?

It can be a little of both but, one of those is going to motivate you a
little bit more. Use that motivation to set an intention today that your
future-self will thank you for.

Common Motivations:

1. Losing weight– This is a great motivator and feels familiar to many people. If you carry extra weight, you will drop a few pounds in our program. If you are your ideal weight, or underweight, you won’t necessarily lose any more weight if you are supplementing with enough nutrition. In the Detox Restart Program, you are eating as much as you want, you are only restricted to what you can eat. So, the weight loss is fat and not muscle.
2. More energy– It is true that when you have less of a toxic burden you will have
   more energy. Fatigue is the most common symptom I hear people report –
   detoxing or not. Whatever health challenge you are facing, you will most likely experience decreased energy. Fatigue affects the old and the young, the poor and the rich, the skinny and the obese. Healthy people are not fatigued.
3. Make better food choices- Many people already eat the anti-inflammatory diet that we outline in our Detox Restart class. We encourage people to eliminate
   the main food baddies during the detox and then add them back in one at a time
   at the end. This is a wonderful way to observe the foods that cause adverse
   food reactions. Most people, however, do not eat an anti-inflammatory diet.
   They are unaware the foods they are eating are slowing them down, causing
   adrenal stress, full of the wrong kinds of fats and carbs, highly processed,
   full of chemicals and hormones, and not fresh whole foods at all. The most
   common lesson learned from our classes is the ability to make better food
   choices for themselves and their families.
4. Improve gastrointestinal health– Symptoms range from acid reflux, to Crohn’s, diverticulitis, IBS, leaky gut, Celiac, GERD, bloating, gas, diarrhea, constipation, diabetes, high cholesterol, even poor absorption and enzyme breakdown. These show that your body is not cleansing properly and if you go on a food elimination diet and a few gentle detoxes, you will probably see some changes. If you are experiencing one of these symptoms and want to do a cleanse, talk to your primary care doctor before you start. Your cleanse may have to be modified if you are taking medication for these symptoms, so always start under the supervision of an experienced practitioner.
5. Aging with grace – If your body doesn’t properly cleanse itself, it will age you quickly. Ever see those people who are your same age that had a rough life and look older than they should from smoking, drinking, medications, drugs, fast food, sweets, no exercise, emotionally stressed. You are never too old to stop a bad addiction and start a healthy habit! You are never too old to start a detox.
6. Recovering from an adverse health issue – Sometime sick people are more motivated to do a cleanse. They are tired of being sick and want to move towards good health. Detoxing/cleansing is a great way to start. Our Detox Restart Program gives you the healthy foundation to make great choices and learn to cook foods that are good for you. Again, check with your doctor before starting any program.
7. Trends – Detoxing or cleansing can start a trend! When you do something that makes you feel great, you want to spread the word. Also, it’s easier to do with some support from your family or friends.

Why do you need an intention and motivation?

Detoxing is hard. The process is challenging. There are different foods to eat, or not eat. There are changes you have to make at home, during your workday, traveling, socializing, families. These require planning and discipline.

What about supplements?

They support your organs during a detox. You can’t do a full food cleanse without helping your liver, intestines, kidneys, skin, lymphatic system and lungs process the toxins being eliminated. Whatever kind of detoxing you do (shake, drops, tea), you won’t accomplish a full detox without taking something extra to help that process.

What does detoxing feel like?

Well, it’s true, the first few day, you probably won’t feel very good. We do
our best to add extra drainage or detox support to make this step easier. But,
honestly, it is not fun. From headaches to lethargy, to feelings of detoxing
and, let’s face it, withdrawals, these symptoms do occur. We expect them and
know that they are part of the protocol. After that, you will feel great and have an abundance of energy, so stick with it because it will get better!

You must find your motivation to keep going, because with these
major parts of the detoxing process you will need the help to make it to the
end of the detox.

Help Yourself!

1. Plan ahead. Make your food lists and go shopping every three days. Our program
   includes a shopping list, and a prep schedule, as well as a sample menu plan.
2. Detox with a partner or friend. The Detox Restart classes are a great way to hold
   each other accountable.
3. Accept that life will get in the way of completing detox plans. There are days that may be really challenging regarding the schedule or how you feel. If you have to modify your diet, or you forget part of the plan, that is okay. Do the best you can, and remember tomorrow is another day! Start again then.
4. This detox program is temporary. You have countless opportunities to do another one next season, and the season after that.
5. Journal: (A preview to How to Start a Detox Restart, Part II). Write down how you feel, what you ate, and whatever else you want to. Every. Day. Yes, I mean it!

If and when you do a cleanse, decide what your goal is and keep an open
mind that it may change to another goal. That’s fine. Now set your intention
and be gentle to yourself!

Restart your spring! Detox class designed for you.

Have you ever wanted to do a detox class?

Do you learn well in a workshop environment?

Do you like to cook, or want to cook healthier, but don’t know how?

Do you want to live longer, healthier, with less health problems?

Classes start are every Wednesday starting March 23rd and ending April 20th, 2011

Last chance to sign up… Restart your Life: gentle, total, detoxing.

www.chancechiropracticcenter.com

For chocolate lovers only…

chocolate antioxidants rock!

Be prepared to fall in love.

Just in time for ________________

(fill in your own special occasion).

Guilt Free Chocolate Fudge

It call this guilt free because if you make it with really natural ingredients you can substitute this chocolate dessert for the candy and other sugar cravings you have. It has fewer calories and fat than regular fudge, and it only takes 10 minutes to prepare and one hour to refrigerate.

This fudge contains no butter, no sugar and is beneficial to your health by using black beans (a soluble fiber) as the main ingredient. It is tasty and addictive; my husband wants to join a “Fudge-aholic’s Anonymous” because he can’t stop eating it.

Post Detox Restart class members: This fudge is a great way to re-introduce chocolate into your diet after a Detox Restart class; most chocolates have added sugar or dairy added, so you really can’t isolate the chocolate if you were to have a reaction.

Enjoy!

Guilt Free Chocolate Fudge

1 15 oz. can cooked organic black beans, rinsed well and drained

1/4 cup + 2 TBSP melted coconut oil

3/4 cup organic unsweetened cocoa powder

2 tsp vanilla

2 TBSP maple syrup

1/4 cup xylitol

pinch of sea salt

Place all the ingredients, except the sea salt, into a FOOD PROCESSOR, or VITAMIX. Blend until smooth.

Transfer fudge to a small square or rectangular glass pan or plate. Sprinkle with the sea salt and place in the refrigerator for 1 hour. Slice into squares and serve.

You can keep this in your freezer for several days, but I promise you, it won’t last.

Side note: xylitol is a natural sweetener made from either birch or corn. Too much consumption can lead to gas or bloating. Xytitol can make dogs very ill, if eaten.

“There will come a time when you believe everything is finished; that will be the beginning. ”

When our class ended last night, I couldn’t help but feel bittersweet about the process. I am inspired by watching people who face and overcome the challenges they are admittedly fearful of. Our group will continue to grow, learn and flourish, with or without our guidance. But, a piece of us will always be with them, and a piece of them within us.

Putting together a program like this was time-consuming, exhilarating, expansive, trusting, humbling, and educational…all rolled into a crazy 80 plus page workbook.
Most of our client testimonials highlighted the opportunity to make better choices about their food. Whether eating in, and especially eating out or at a social function, choices are constant. You don’t HAVE to have the food that is put out in front of you, you can say NO to sugar and processed foods that are offered. When in doubt, bring your own, eat before you go out and always have healthy snacks in your bag or car. Another word of wisdom: read the back labels of all the food you buy that is packaged. Sneaky-sneaks put sugar, MSG, gluten, preservatives, additives, fillers, in everything.  It is also wise not to trust the front of the package to reveal the true ingredients. Packaging is for marketing purposes only.

We are grateful for these wonderful testimonials.

Watch our first class’s video.