• Sally Miller, B. S., N. E.

Detox and Refresh!

Set a plan to clear holiday toxins and boost energy!

Happy New Year! It’s 2017. Your body is calling your name!

The start of a new year presents us with wonderful opportunities to gently and simply improve our lifestyle habits. Change doesn’t have to be intense. Think of it as a “tune up” with benefits.

We overeat during the holidays (and yes, that includes me). Today is a new day and tomorrow is today. Everything that I have learned and witnessed in nutrition coaching points to smaller changes equal big results when you stick with them.

My approach to staying healthy is to make a doable plan that will set you up for success! Keep in mind that “steady and slow” can be your best mantra. Whatever changes you make to help yourself ,start moving in a new and healthier direction will be beneficial.

These changes will start you thinking in a new way that includes taking better care of your body. Be your own best doctor. Keep in mind doable plan.

Are you feeling somewhat sluggish and achy after eating more than you usually do over the holidays? January is always a good time to give your digestive system a rest and create more energy for your body to fight off colds and viruses that lurk around at this time

I am starting a five-day detox this week. It includes raw fruit and vegetable juices and smoothies, salads with my own dressings, blended soups, fermented food and drinks, herbal tinctures and teas. Our bodies have a daily elimination cycle, cleaning out toxins at night while we sleep and early in the morning when we wake.

Each morning I will begin the day with two 10 ounce glasses of filtered water with half of a juiced lemon. This will be followed by a great blood cleanser and energy boost: fresh wheatgrass juice.

I will then include all of the above food eaten every few hours over a 5 day period. I also prepare brown rice and vegetable soup to sooth the possible detox symptoms.

In the last five years I have designed one day, three day, five day and ten day detox programs for individuals and groups. I perform an Intake with each person and take into account specific health issues.

Giving your body an opportunity to rest and absorb quality nutrition has many health benefits. You may be able to identify sensitivities to foods and discover ways to ease disturbing health problems.

The majority of people are glad they have taken this step, as they realize the power that whole food plays in keeping their body healthy and in increasing energy levels. They continue to eat in this manner either full time or periodically to keep their bodies as healthy as possible. A good plan for detox is to use the change of season for scheduling your body the relief your body needs.

Keep in mind that the terms “elimination”, “cleansing”, “de-toxing” and “fasting” are interchangeable. They essentially mean the same thing; abstinence from commonly eaten and allergy driven food.

Because most people eat a rather high acidic diet of processed foods, sugars, caffeine, alcohol, and animal products, the first few days of detoxing can be the hardest. It is possible to have symptoms of withdrawal from these commonly eaten foods. However, once you move through the program, you begin to almost immediately have feelings of relief from congestion and inflammation.

As Dr. Elson M. Hass, wrote in "The New Detox Diet," “This is called detoxification. It is the key to maintain metabolic balance through maximum nutrition and elimination. The healthy human body can handle certain loads of toxins. The concern is with excess intake and production of toxins or a reduction in the elimination process. A toxin is basically any substance that creates irritating or harmful effects in the body, undermining health and stressing our biochemical or organ function. Toxicity occurs when we ingest more than we can utilize and eliminate.”

When I completed my first detox at a center in Atlanta, Georgia, The Living Foods Institute, I would never have thought or believed the idea of cleansing and detoxification would become so important in my life and career. Detoxification is extremely crucial to improving your health given the amount of toxins in our air, water, and food.

Kris Carr, author of "Crazy Sexy Diet" wrote,“The body maintains a delicate acid-alkaline balance. By far, the most important measurement is our blood. For optimal cellular health, your blood pH must be slightly alkaline with a pH between 7.365 and 7.45. (with a range of pH from 0-14, less than 7 is acidic and greater than 7 is alkaline). The standard American diet is very acidic, whereas mineral-rich plant foods are alkaline. Increasing this type of food will bring more alkalinity to your body. As you make this shift, you feel much better physically.”

Detoxing can be as simple as eliminating any of the seven most allergy-driven, reactive foods from your diet; dairy, eggs, gluten grains (wheat, rye, barley and oats), chocolate, coffee, soy and peanuts.

Corn is another food that has become allergy driven in the last 10 years. Corn has been added to many processed foods in many forms. Most corn that is not organic is genetically modified.

Any food that is consumed regularly or over consumed should also be eliminated. A diet of fruits, vegetables, rice and beans, some nuts and seeds, wild caught fish, and organic pasture raised poultry is usually an improvement for most people.

After several weeks of eliminating allergy driven foods, reintroduce these foods one at time for several days and see if you have a reaction. Always stop the new food that you have reintroduced before you begin the next one. If there is a reaction to one of these foods, remove it from your diet and reintroduce several months later to see if you are still reacting.

A few other ideas for detoxing:

1. Remove animal products from your diet and eat only plant based foods (both raw and cooked)

2. Add more raw food to your diet and less cooked food

3. Introduce more blended and fresh juice drinks to your cooked food diet

4. Eliminate cooked food and prepare only raw plant based foods

5. Prepare only liquid plant based foods

Some of the above food preparation may require special appliances to complete such as a juicer or a blender. Please contact me if you would like recommendations on these. There are also some juices available locally that can get you started without owning these appliances.

Evolution Fresh, Naked Organic, and Suja are available at Kroger and are organic and cold pressed. Watch the expiration date and the amount of sugar in the serving size. Choose vegetable juices like the Suja green juice.

I also use an organic aloe juice to help soothe the digestive tract. One ounce per day works wonders.

Drink six-eight glasses of water throughout the day away from your food. I have been ordering fresh -cut wheatgrass for years for myself and others. Let me know if you are interested in ordering.

If you choose to proceed with either numbers four or five from the list above, I recommend that you have a professional medical or nutrition expert work with you. These food approaches are the most powerful ways to eliminate toxins from your body. I work individually with clients on detox menu planning and would be happy to work with you and your doctor.

All people should avoid fasting just prior to surgery. After surgery wait four to six weeks before fasting or any strenuous detoxifying. Pregnant or lactating women should avoid detoxifying.

These approaches to detoxification are designed for a basically healthy person. It is not appropriate for people with heart problems, extreme fatigue, underweight conditions, or poor circulation. Releasing too much toxicity can make sick people sicker.

If this happens, increase fluids and eat normally again until you feel better. People with cancer need to be very careful about how they detoxify, and often they need regular, quality nourishment.

According to Dr. Ed Bauman, “Fasting is a time honored holistic practice that allows one to step in and out of stress and toxicity and live well within to manifest peace for one and all."

Take in this new information and move slowly toward hearing the name your body is calling.


One Day Cleanse

Choose all organic, non GMO ingredients where possible.

Drink 6-8 ounces of filtered water throughout the day away from your food.

Additions to your daily detox: fresh wheatgrass juice, one piece of fruit such as apple, pear or berries, herbal teas.

My Daily Greens Juice

Makes 24 ounces of juice

2 cups spinach

6 stalks celery

1 medium cucumber

½ bunch parsley

½ lemon

1. Juice all the above using a cold pressed Juicer. The Omega masticating juicer is an excellent juicer for all fruits, vegetables and greens.

2. Drink throughout the morning

After Work Refresher

Makes 12 ounces of juice

4 carrots

2 stalks celery

1 apple

Handful of parsley

1. Juice all of the above.

2. Drink as a pick me up in the middle of the afternoon.

Raw Cleanse Salad – Wild Greek

Makes one large serving

2 cups mixed greens

2 cucumbers, diced

2 tomatoes, diced

½ cup red onion, finely sliced

½ cup raw olives

2 teaspoon fresh oregano


1 ½ Tablespoon lemon juice, freshly squeezed

1 ½ Tablespoon raw apple cider vinegar

1 clove garlic

½ cup cold pressed extra virgin olive oil

¾ teaspoon sea salt

2 Tablespoons fresh herbs (dill, parsley, oregano)

1. Blend the dressing ingredients in a blender until smooth. Serve over the salad .

2. Eat your salad through the afternoon. Add a cup of raw kraut to help with digestion.

Raw Cleanse Salad - Fiesta

Makes one large serving

2 cups mixed greens

2 fresh tomatoes, chopped

¼ red onion, thinly sliced

1 orange bell pepper, chopped

½ cup chopped kale

1 avocado cubed

Cilantro Lime Dressing:

1 cup fresh cilantro

½ cup extra virgin olive oil

¼ cup fresh lime juice

1 teaspoon lime zest

½ teaspoon sea salt

½ teaspoon freshly ground pepper

Pinch of minced garlic

1. Puree the cilantro, olive oil, lime juice, lime zest, salt, pepper and garlic in a blender or food processor until smooth. Serve over the salad.

2. Eat the salad for dinner.

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