11 Small Steps to Take Back Your Health

Many of us make health-related resolutions, such as to lose weight, quit smoking, or join a health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health.

“Small steps are achievable and are easier to fit into your daily routine,” says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. “They are less overwhelming than a big, sudden change.”

Here are 11 small steps to improve your health.

1. Keep an eye on your weight and work on making sure you are not gaining extra pounds.

2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.

3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, Elzekiel bread with almond butter and oatmeal with fresh fruit or if that is too much, just have one or the other for breakfast.

4. Switch three grain servings each day to brown rice, quinoa, or sweet potatoes. If you’re like the average American, you may eat less than one whole grain serving a day. A rule of thumb: protein with complex carb and vegetables in your meals.

5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.

6. Include greens, beans, onions, mushrooms, and berries (G-BOMBS) into your meals as advised by Dr. Joel Fuhrman.

7. Trim the fat. Fat has a lot of calories. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses without antibiotics, and use a nonstick pan with only a dab of avocado oil or ghee.

8. Downsize your dishes. The smaller the plate or bowl, the less you will eat.

9. Losing 5 to 10 percent of your current weight may lead to these health benefits: lower blood pressure, blood sugar, cholesterol and triglycerides.

10. Keep track of what you are eating. Write down what you eat in a journal and track how you feel. Often, just writing things down can help you eat less.

11. Add in selfcare to your daily routine, even it’s for 5 minutes each day. It’s a start.

To your health,


Happy New Year! Say hello to new opportunities!!

Happy New Year! I hope you all had a wonderful holiday season. With the beginning of a new year, we begin the year with a clean slate. “I like starting projects in January. That’s the best time to start something. It’s so inward.”  Carolyn Chute

New Year! New You!

A lot of people begin the New Year by making resolutions. We’ve all been there. We take a vow to lose weight, exercise more or spend more time with our family. We start the year with great intentions, but then we quickly relapse into old habits. Why is it so hard to stick to those New Year’s resolutions?

Here’s a quote to keep in mind.

True life is lived when tiny changes occur. – Leo Tolstoy

Here are some ways you can make your intentions a reality this year:

  1. Write down your intentions i.e. post-its and keep them in a visible place, like taped to your bedroom mirror or the dashboard of your car.
  2. Get to the source of whatever is keeping you in a rut. Are you in a stressful relationship that causes you to eat a pint of ice cream every night? Are you stressed at your job and feel too tired to exercise after work? If you don’t tackle the root of the behavior, it will be much harder to accomplish your goal.
  3. Be clear about what your life would look like once you achieve your goal. If you resolve to go to the gym more, how will this benefit you? Get connected to the result of your action, and you will be more likely to stick with your plan.
  4. Share your resolutions with friends and family. Get an accountability buddy. Hold each other accountable for achieving your goals. If you want to go to the gym more, have a friend call you two or three times a week to check on you or invite them to join you.
  5. Reward yourself with every little accomplishment. If your intention is to lose weight and you lose one pound a week, pamper yourself with a massage.

Big changes do not require big leaps. Permanent change is more likely to happen gradually than through one big restrictive plan. Allow yourself to climb the ladder one rung at a time.

Food Focus: Sea Vegetables

In Traditional Chinese Medicine or TCM, sea vegetables correspond to the winter season and to the kidneys, adrenal
glands, bladder and reproductive organs. The strengthening, balancing and cleansing properties of sea vegetables are known to help these organs as well as the hair, skin and nails. Sea vegetables (or seaweeds) provide a variety of minerals and vitamins, including calcium, iron and iodine, and can help balance hormone and thyroid levels in the body. Eating too many processed foods or foods grown in mineral-depleted soil can result in a lack of minerals in the body, leading to cravings for salty or sugary foods. Adding sea vegetables to your diet can help balance your energy levels and alleviate cravings.

Recipe of the Month: Mighty Miso Soup

Prep Time: 5-10 minutes
Cooking Time: 10-15 minutes
Yield: 4-5 servings


4-5 cups spring water
1-2 inch strip of wakame, rinsed and soaked 5 minutes in 1 cup of water until softened
1-2 cups thinly sliced vegetables of your choice
2-3 teaspoons barley miso
1 green onion, finely chopped


  1. Chop soaked wakame.
  2. Discard soaking water or use on houseplants for a boost of minerals.
  3. Place water and wakame in a soup pot and bring to a boil.
  4. Add root vegetables first and simmer gently for 5 minutes or until tender.
  5. Add leafy vegetables and simmer for 2-3 minutes.
  6. Remove about 1/2 cup of liquid from pot and dissolve miso into it. Return it to the pot.
  7. Reduce heat to very low; do not boil or simmer miso broth.
  8. Allow soup to cook 2-3 minutes.
  9. Garnish with scallions and serve.


Any combination of vegetables can be used in miso soup. Here are some classic combinations:
 onion-daikon: cleansing
 onion-carrot-shiitake mushroom-kale: mildly sweet
 onion-winter squash-cabbage: great in wintertime
 leek-corn-broccoli: great in summertime


 Add cooked grains at the beginning of making the soup. They will become nice and soft.
 Add a tablespoon of uncooked quinoa or millet at the beginning and let it cook with vegetables for 20 minutes.
 Add cubed tofu.
 Add bean sprouts – add last.
 Season with 1/2 teaspoon ginger juice or finely chopped ginger.
 If using dry shiitake mushrooms, let them soak for 20 minutes, slice and add at the beginning of recipe.

Join my private Facebook group: http://www.facebook.com/cleanlivingwithshaline to get more wellness tips, recipes, etc. on a daily basis.

To your health and happiness,


CBD and Hot Flashes (Plus other Symptoms of Menopause)

Going through the menopause is one of the hardest and dramatic changes any woman will ever have to go through with regards to the shift that is made by the reproductive system. The sometimes-unpleasant symptoms that are present when you are in the clutches of the menopausal phase are similar to those of puberty, except they tend to be less pleasant. This transitional period is responsible for hot flashes, a change in mood or temperament, the inability to sleep as well as pain. Fortunately, you don’t have to endure all of these frustrating moments alone because, as it happens, CBD oil could just be the trusty companion that you need in order to comfortably see you through to the next phase of your life.

woman with heat pad

Women today have a life expectancy of around 80 years or above and at least 30 of these years on earth will be spent in a postmenopausal state. Furthermore, the majority of women are plagued by its frustrating symptoms for a significant amount of time after passing through the immediate process. However, there is now some excellent news for women across the world with regards to going through the menopause—CBD can offer you many of the benefits you need to get through menopause unscathed.

The symptoms of the menopause are commonly treated via pharmaceutical options including hormone replacement therapy (HRT) that tends to carry considerable long-term health risks and, after a period of time, it can become ineffective. This is just one of the reasons that women are now turning to alternative medicine such as CBD to ensure that their transition into postmenopausal life is as comfortable and easy as possible.

How Can CBD Alleviate Symptoms of the Menopause?

CBD can help manage your symptoms by interacting with cannabinoid receptors that are found present in your natural endocannabinoid system. This cleverly designed internal system is made up of several cell receptors that can be found in almost every part of your body and they are just waiting to receive signals from chemical messengers like CBD.

Scientists believe that the endocannabinoid system plays a key role in many of the essential bodily functions that we perform each day and also it is responsible for certain aspects of our overall health, including:

  • Regulating mood
  • Pain management
  • Sleep function
  • Memory function
  • Fertility
  • Regulating the body’s temperature

These scientists have a strong theory that, should your endocannabinoid system not be functioning properly, you could be at greater risk of developing a health condition. Therefore, if you use CBD as a way of balancing or manipulating the chemicals in your system, such conditions could improve or eliminate themselves entirely. This is exactly how CBD works to balance and reverse the negative consequences of menopause.

Here are a few issues that CBD can help with during menopause:

Hot Flashes

Hot flashes are one of the worst side effects that women deal with when transitioning through menopause. They can come on at any time and they usually induce feelings of nausea and anxiety. Anandamide is a natural cannabinoid that is responsible for regulating our body temperature. It has a similar chemical composition to THC and studies have suggested that if you consume CBD oil containing a higher dose of THC, your hot flashes could be a thing of the past. Finding the right dosage for your specific needs is important, as smaller doses could cause your temperature to rise—although this has yet to be evidenced properly.


The dreaded sleepless nights seem to be a common occurrence during menopause and Insomnia is often the result of the other symptoms that will be manifesting in your body. A lack of sleep can leave you vulnerable to feelings of irritability and sadness, as well as anxiety. CBD has proven itself to be an excellent natural remedy for sleep disorders, thanks to its anxiolytic effects. A restful night’s sleep on a regular basis can dramatically help you navigate the wild west of menopause more comfortably!

Excess Weight

Weight gain and menopause often seem to go hand in hand. Lifestyle changes, the aging process, and hormones all play a role in putting on excess pounds once you reach a certain age and CBD can be used as a valuable tool to help you control your appetite and boost your metabolism when combined with healthy eating and a regular exercise routine.

Decreased Libido

Aside from the obvious symptoms of the menopause, low libido can also be a common issue. This is especially true for women who have a higher sex drive, as it can often cause problems in their personal relationships as well as generating feelings of frustration. All is not lost, however, as some women have reported that consuming cannabis has provided them with some relief from a lack of libido and their sex lives have improved. It is thought that choosing the correct strain is important in the efficacy of CBD on the libido.

Pain Relief

When we consider just how much a woman’s body changes during menopause, it will come as no surprise that these hormonal imbalances can often result in pain like headaches, muscle aches, and joint pain. Fortunately, CBD is very effective when used for pain relief and it has been scientifically proved to relieve chronic pain associated with arthritis and other bone diseases.

The Loss of Bone Density

Low bone density greatly increases your risk of brittle bone disease. It is a symptom that should not be left untreated as it puts you at greater risk to fractures and bruising, as well as inhibiting your body’s ability to repair itself. Recent research has revealed that CBD actively reduces the rate of bone density loss that commonly occurs in women passing through the stages of menopause.

Anxiety and Mood Swings

During the menopause, women are subjected to fluctuating levels of both estrogen and progesterone, which are usually the cause of frequent mood swings. These mood swings are often accompanied by anxiety and add further stress into the mix. CBD is renowned for its ability to control and manage stress and anxiety and it also helps to improve your mood on a day-to-day basis. Researchers have already undertaken extensive research both on human subjects and on mice, which has allowed them to study the anxiolytic effects of CBD closely and with great success! This has resulted in CBD becoming a common treatment for anxiety issues in people of all ages.

Final Thoughts

There are already thousands of theories and testimonials with regards to the use of CBD in the medical field. Further research that is set to take place over the course of the next two years will allow scientists to come up with concrete evidence that CBD can greatly reduce the unpleasant symptoms of menopause and we could even see it replace HRT as a common form of treatment. It is still early days, but it seems that medical marijuana is here to stay and now that people have had a taste of what it can really do for them, we can expect to see more women turning away from traditional pharmaceutical treatments to guide them through menopause.

This article by Madeleine Taylor is originally published at SundayScaries.



Want a Career in Health and Wellness?

After I graduated from the Institute for Integrative Nutrition, I knew my calling was to share what I learned with others. I knew it was time for me to dedicate my work to helping others learn about their food and achieve amazing health. I wouldn’t change this for anything! I know many of you are feeling called to help others with their health and wellness too. I often get emails from others like this one…

I am a big fan ever since I came across your site and just like you have become interested in food and nutrition. I would like to learn more about holistic health and nutrition and be able to share information informing people about the truths of our food and make better choices; however I don’t know where to start. I thought about going back to school to learn more and become certified so I can actually be able to create a career out of it (figured people would rather receive info from someone with credentials) but, then I realized that is not the only way. What would you suggest? I’m just trying to see what my options are.”

Do you feel this way? Would you love a career in health and wellness?

Whether your calling is to work in wellness centers, doctor’s offices, gyms, spas, yoga studios, schools, private practices… or you want to write books, create products, open restaurants, teach, and start your own business… the Institute of Integrative Nutrition (IIN) Health Coach Training Program can help you get there!

IIN’s program teaches you how to nourish every aspect of your health and life, AND it teaches you how to launch a new career in health and wellness. You’ll get everything you need to start working with your own clients, and turn your passion for wellness into a career you love.

They provide online training, so you can work towards your certification from anywhere in the world and whenever you want!

Sign up for a free sample class here.

Inside the Sample Class you’ll learn:

  • What a Health Coach does and how they help people make lasting changes to their health and lifestyles
  • What to expect as a student at IIN
  • How IIN is leading the way to a healthcare revolution + incredible activities you can engage in!

The next training session begins soon so spring into a healthier, happier life by enrolling in the Health Coach Training Program with 30% off tuition or an Interest-Free monthly payment plan! (Plus, you’ll also receive IIN’s “3-Day Spring Detox Guide”!)

My Bonuses

If you enroll in the Health Coach Training Program at IIN right here, I will also give you access to my 14-Day Clean Eating program plus my 21-Day Reset Your Life program. This is the perfect compliment to your journey with IIN and will help make your life easier while you are in the program! And, you’ll get three-months worth of monthly meal plans, recipes, shopping guides, and resources to keep you looking and feeling your best. These bonuses are worth over $600! So, you’ll love these incredible bonuses!

If you are feeling scared about taking this step, I get it. I used to feel that way too. Throughout my life I have had some amazing people encouraging me to take the leaps of faith needed to keep growing. I want to be that person in your life. Remember, it is NEVER too late to find your calling. The community at IIN is one of the most supportive, enthusiastic groups of people I’ve ever seen, and everyone says that is one of the best parts of their program.

See for yourself! Check out the free sample class here.

If you know anyone who wants a career in health and wellness, send them this email and encourage them to go after their dreams!


Why You Should Start Dry Body Brushing Today

Fast, effective, numerous health benefits – what’s not to love about dry body brushing in the morning?

You may be thinking, Why do I need to add something else to my already busy morning routine? Let me assure you, the extra five minutes this takes is well worth the investment.

dry brush

Think back to your human biology class (minus the traumatizing exams) and answer these questions: What is the largest organ in the body? What is one of the most important elimination organs in the body, playing a large role in daily detoxification? What organ receives a third of all the blood that is circulated in the body? When the blood is full of toxic materials, what organ will reflect this with problems? What organ is the last to receive nutrients in the body, yet the first to shows signs of imbalance or deficiency?

Answer for all: the skin!

The benefits of dry skin brushing include:

  • Increasing the circulation to the skin could possibly reduce the appearance of cellulite. Cellulite is toxic material accumulated in your body’s fat cells. So, rather than take drastic measures like liposuction, how about utilizing the dry skin brushing techniques to help break down unwanted toxins?
  • Dry body brushing helps shed dead skin cells (and encourages new cell renewal), which results in smoother and brighter skin. It can also help with any pesky ingrown hairs.
  • It assists in improving vascular blood circulation and lymphatic drainage. By releasing toxins, it encourages the body’s discharge of metabolic wastes so the body is able to run more effectively.
  • Dry body brushing rejuvenates the nervous system by stimulating nerve endings in the skin (and it feels pretty great, too!).
  • It helps with muscle tone and gives you a more even distribution of fat deposits.
  • Dry body brushing helps your skin to absorb nutrients by eliminating clogged pores.
  • Dry body brushing first thing in the morning can actually set up a perfect day! By doing something solely for yourself first thing in the morning, you can develop a beautiful follow-through effect, starting with a healthy breakfast – why ruin all the good work you just did?

 Can you try dry body brushing at home?

Good news – you don’t have to book a pricey spa treatment to reap the benefits; this one can be done in your very own bathroom. All you need to do is purchase a natural bristle brush (not one made from nylon or synthetic materials). One with a long handle is also a plus, as it means you can reach all areas of the body.

The directions are pretty simple:

  • Start on dry skin before bathing.
  • Work in gentle circular, upward motions, then longer, smoother strokes.
  • Always begin at the ankles in upwards movements towards the heart – the lymphatic fluid flows through the body towards the heart, so it’s important that you brush in the same direction.
  • Your back is the only exception to the preceding rule; brush from the neck down to the lower back.
  • After you’ve finished with the ankles, move up to the lower legs, thighs, stomach, back and arms. Be cautious of softer and sensitive skin around the chest and breasts, and never brush over inflamed skin, sores, sun-burnt skin, or skin cancer.
  • Ensure you shower to wash away the dead skin cells and impurities.
  • Tip: alternating temperatures in the shower from hot to cold will further invigorate the skin and stimulate blood circulation, bring more blood to the outer layers of the skin.
  • Then follow it up with a natural moisturizer to nourish the skin. After all, doing that dry brushing to remove the old toxins, you don’t want to replace it with new toxins.

No photo description available.

Give dry brushing a shot and feel the benefits!! I would love to hear from you! Let me know if you’ve tried dry brushing and how you felt afterwards.



Do you know what’s in your beauty products? The Government doesn’t!

Do you really know what went into the cleanser or lotion you slathered on your face this morning, or the body wash/soap you used in the shower?
Many of the ingredients that go into beauty and skincare products in the U.S. are poorly understood. While the food and medicine that we consume are regulated by the U.S. Department of Agriculture (USDA) and the U.S. Food and Drug Administration (FDA), the government does not oversee the personal care industry. So who knows if that anti-aging cream you’re using is toxic?
Researchers at Tufts University are eager to understand more about how the ingredients in our personal care products impact our health. Dr. Ana Soto and her team at the Tufts University School of Medicine are undertaking an ambitious study in collaboration with the clean beauty brand Beautycounter to study key ingredients commonly used in personal care products. They expect to publish the results in peer-reviewed journals, the gold standard for academic research. This will ensure that the findings are unbiased and available to the entire beauty industry.
beautycounter safe_image
Soto is a leading researcher on the hormonal effects of chemicals. For instance, some chemicals are known to be endocrine disruptors that weaken your immune system and increase your risk of contracting certain forms of cancers. In the past, Soto and her scientific partner, Dr. Carlos Sonnenschein, published groundbreaking research about the endocrine-disruptive effects of the chemical BPA, which led the government to ban BPA from many everyday consumer products, including plastic water bottles and baby products. Now, with this project, Soto is focused on filling the data gap on the potential endocrine effects of ingredients used in personal care products and the plastic packaging in which it comes.

Beautycounter is finding out what is in our beauty products. The six-year-old startup has been in leader in pushing for better regulation in the personal care industry, and is lobbying lawmakers to pass the Personal Care Products Safety Act. The company also creates products that are free of more than 1,500 chemicals that are known to cause harm or are questionable. This research with Tufts will help bolster its own product development process.

Since 2016, Beautycounter has been helping fund this Tufts research.  This is the first time that Beautycounter is announcing this collaboration. Tufts hopes to share its initial findings about phenoxyethanol and lavender extract, two ingredients it has been testing for the last few years. Gregg Refrew, the brand’s founder and CEO, sees this investment as a form of corporate social responsibility. “We’ve known for years that there are large data gaps in the beauty industry,” she says. “This collaboration is a new type of giving.”


The government has no clue what’s in your beauty products. It has been 80 years since Congress has passed any legislation to make our beauty products safer for us. Join the movement that’s trying to make beauty products better for all of us. There is currently legislation in California to get safer, better beauty products to women! 

Maria Shriver places focus on those she considers “architects of change”, and she believes Beautycounter to be just that! Maria loves what Beautycounter stands for because of the company’s movement to make our cosmetics healthier, better for us.




10 Mental Health Habits to Try in 2019

This article first appeared on MadebyHemp.

2018 was the year we saw a strong surge of mental health awareness. The public’s focus on health broadened to also include taking care of one’s mental and emotional health. People have finally realized that one of the keys to maintaining a healthy body is to have a healthy mind.

2019, mental health awareness will continue to be one of the bigger focuses on overall well being. Learning these 10 habits will promote and improve your mental health and will be a great start to your new year.

1. Exercise



The secret to a sound body is a sound mind. But it could also work both ways. The secret to a sound mind is a sound body. It might not work for everybody, but for a majority of able-bodied people, a great way to boost endorphins is to go out and move. Find an exercise that you love. You don’t need to do what everyone else is doing. Some people prefer lifting weights, some like yoga, some even run marathons. Find that one exercise you want to stick with and run with it.

2. Gratefulness

I am grateful

Being thankful for the things you have instead of focusing on the things you don’t is a good way of bringing positive energy into your life. It will, more importantly, make you realize you are lucky to have the things you do. Practicing the habit of being grateful will help you become a more positive person.

3. Be kind



Be the person you wish other people would be to you. Make someone’s day by smiling at them, or helping them carry a heavy load, or even just opening the door for someone who has their hands full. A bit of kindness paid forward will cultivate a world of kindness. It doesn’t take much to make others smile.

4. Sleep

woman sleeping in bed


Get enough sleep. Sleep can do wonders for a tired mind and body. Don’t overdo it though. Get the right amount of sleep in order to feel rested and ready to tackle your day, every day. Put your screen away close to bedtime and concentrate on relaxing. Give your body and mind the time to recover and recuperate.

5. Hang out with friends

friends in sitting in park

Socialize. Even the most introverted person has someone they prefer to hang around with. It does wonderful things to your soul to share your time with the people that matter.

6. Chocolate

made by hemp chocolate

Better yet, try Therapeutic Chocolate with Cannabidiol (CBD) oil.  Cannabinoids are non-psychoactive and can reduce anxiety. If you are looking to incorporate CBD into your diet, but is not very much of a fan of its earthy taste, chocolate is the way to go. Cannabinoids are found to keep the body in neutral state, and support the functions of the brain, as well as the central and peripheral nervous system. Get your chocolate fix for the day, and get CBD’s benefits while you’re at it.

7.  Laugh

friends laughing


When they said laughter is the best medicine, they were not kidding. Laughter helps ease stress and anxiety. Hang out with a funny friend, or watch a comedy show. Or maybe learn a few jokes and share them with your friends. Laughter is one of those things that multiply when shared.

8. Eat well

eat well food


A few desserts won’t hurt you any but for the most part, feed your body the things it should be fed. Eat a healthy and balanced diet. This will ensure your body will feel healthy and will give you less things to stress or worry about. Avoid things that will harm your body like smoking or excessive drinking.

9. Love yourself

woman on beach

Tell yourself something nice every day. Most people are generous with giving away compliments to others but are stingy when it comes to themselves. Start your day by giving yourself a sincere compliment. It could be something simple like “oh my skin looks very nice today”. Or “I do make an amazing omelet.” And develop this into a daily habit. Because loving yourself will allow you to love others more freely.

10. Meditate

woman meditating in forest

Give your mind a chance to empty itself out of the negative energy that is pervasive in the world. Give your mind the space to breathe and relax. And as you relax your mind, you relax your body. Meditation is a great way to connect your mind and your body into one plane. It is a good way to relax and to relieve yourself of any stress that you may have. Meditation also complements therapy.

To your health



Book Review: Renegade Beauty by Nadine Artemis

Renegade Beauty

I first met Nadine at a Women’s Wellness Conference four or five years ago in Costa Mesa, California.  I just love listening to her speak. She is very knowledgeable and she is  passionate about educating women about health and wellness. She is also the author of Holistic Dental Care: The Complete Guide to Healthy Teeth and Gums.   She is the founder of  a line of products called Living Libations which she creates in Toronto, Canada.

I picked up her newest book, Renegade Beauty, at the Longevity Now Conference earlier this month. Her book covers beauty from the inside out meaning beauty is about your whole body from your gut health to what you eat to what you are putting on your skin. For example, she goes into detail about what happens when you take a shower and what the chemicals from the water do to your skin.

These are some photos I took at the conference while Nadine spoke.  This is a glimpse of some material that is in her book.





Stop Nadine LNC 4902018



The Foreward of the book is by actress Carrie-Anne Moss, who also lives a holistic lifestyle. And she uses Nadine’s products!


Carrie Anne Moss 492018

I highly recommend reading Nadine’s book, Renegade Beauty!




11 Ways to Boost Your Immune System for Optimal Health

Do you feel sluggish?  Do you feel pain? Maybe your lymphatic system is blocked.

This next blog post is a continuation of my last post…I will elaborate more on Dr. John Douillard’s teachings. Dr. Douillard is author of the Three-Season Diet.


Three Season Diet


The lymphatic or lymph system is a complex network of fluid-filled tubes that carries away toxins filtered through lymph nodes, which trap and neutralize harmful substances. Yet for the lymphatic system to move and deactivate toxins, our muscles have to be pumping.

The lymphatic system is a system made up of glands, lymph nodes, spleen, thymus gland, and tonsils.  It bathes our body’s cells and carries the body’s cellular sewage away from the tissues to the blood, where it can be filtered by two of the body’s main detoxification organs: the liver and kidneys.  This sewage is made up of chemical processes such as over-the-counter and prescriptions drugs, cigarettes, airborne pollutants, food additives, pesticides, and other toxins.

If you are feeling pain from injuries, excess weight, or pain disorders such as arthritis bursitis, headaches, and other pain, a sluggish lymphatic system may be playing a role.

In the case of chronic pain, post-surgery, or pregnancy—where little movement is present—blockage of the lymphatic system can compromise immunity and lead to further health problems due to an overwhelming buildup of toxins.

Here are 11 ways you can get your lymph flowing smoothly.

1. Take deep breathes.  Your lymph system relies on the pumping action of deep breathing to help it transport toxins into the blood before they are detoxified by your liver. So take a deep breathe of oxygen through your nose and breathe out the toxins from your mouth.

2. Movement.  Exercise ensures the lymph system flows properly.

3. Drink plenty of water.  Lymph fluid cannot flow properly without adequate water. Add some fresh lemon juice to help ensure the water is readily absorbed by your cells.

4. Eliminate soda, sports drinks, and so-called fruit “juices.”

5. Eat more raw fruit on an empty stomach.  The enzymes and acids in fruit are powerful lymph cleansers.  Eat them on an empty stomach for best digestion and maximum lymph-cleansing benefits.  Most fruits digest within a half hour or so. Note: If you have acid reflux or digestive issues, eat fruit with other foods.

6. Eat plenty of green vegetables.  Eating plenty of greens to get adequate chlorophyll helps purify your blood and lymph.

7. Eat raw, unsalted nuts and seeds.  Eating more nuts and seeds to power up your lymph with adequate fatty acids.  Choose from walnuts, almonds, hazelnuts, macadamias, Brazil nuts, flaxseeds, sunflower seeds, and pumpkin seeds.

8. Add herbal teas to give your lymph a boost.  Drink herbal teas with astragalus, echinacea, goldenseal, pokeroot, or wild indigo root tea.  Note: consult an herbalist or a naturopath before drinking these teas with medication.

9. Dry skin brush before showering.  Use a natural bristle brush.  Brush your dry skin in circular motions, upward from the feet to the torso and from the fingers to the chest. Work in the same direction as your lymph flows – toward the heart.

10. Alternative hot and cold shower for several minutes. The heat dilates the blood vessels and the cold causes them to contract.

11. Get a massage.  Studies show that a massage can push up to 78 percent of stagnant lymph back into circulation.  Massage frees trapped toxins.

Other suggestions: maintain a healthy diet by eating whole clean foods and add meditation into your routine.


To your health and happiness,




How to Oil Pull While Removing Toxins from Your Body

Have you heard of oil pulling? Perhaps you’ve heard a friend briefly discuss their success with oil pulling but you’re unsure about where to start? Read on for successful tips to oil pulling and the benefits behind this toxicity cleanser!
First of all, what is oil pulling and what kind of oil do you use? Oil pulling originates from ancient Ayurvedic medicine in which you detoxify your teeth and gums by swishing around unrefined coconut oil in your mouth for 10-20 minutes. Along with the detoxification of your gums and teeth, oil pulling assists in teeth whitening, and reversing cavities and tooth decay! The process is simple and can be done before brushing your teeth, at night or in the morning!


1. Head to your local health food store and pick up a container of unrefined coconut oil!

2. Put 1-2 tablespoons of coconut oil in your mouth.

3. Swish for 20 minutes. The key is to keep the oil in your mouth long enough that the toxins don’t reabsorb into your gums, yet it still needs to be able to break through the plaque and tooth decay accumulated throughout the day.

4. Do not swallow the oil. The toxins released from your teeth and gums should never be ingested. After all, you’re cleansing your mouth- it’s best to dispose of the oil in your mouth in a trash can. Oil can coagulate in the pipes and cause drainage issues if you spit in the sink.

5. Brush your teeth with an anti-bacterial and fluoride-free toothpaste! If you are out of your natural toothpaste, you can mix baking soda with water and brush in a circular motion.

Oil pulling is a basic concept but reaps great results! Several emerging studies have shown oil pulling is responsible for the complete reversal of tooth decay and cavities, as well as eliminating excessive plaque and helping to cure gingivitis! If you are pregnant, nursing, or have dental issues, consult with your physician prior to oil pulling, as a precautionary step!

Stay tuned. I am creating a 21-Day Ayurvedic Detox.  It will include one of my mentors, Dr. John Douillard’s, Author of the Three Season Diet, protocol.