What To Drink When You Drank Too Much… or just need a pick me up!

‘Tis the season for a little indulgence.  Whether it happens at the holiday parties, dinners out, or just cozied up by the fire, here is my go-to sipping solution to fix what ails ya! 

Drrrrrruuuuummmmmm rrrrooooolllll please…

It’s a simple, nourishing Potassium broth… truly, my what to eat when you (eh-hem) overindulged or just need a bit of a pick me up this is a sip of perfection!

This broth is also perfect for cold weather support in general.  It’s also not unusual when seasons change to feel the impact of a congested liver. I have had many clients email about this — feeling drained, with lower than normal energy, even lower back pain. If you’re in this camp, you’re not alone and this broth can help.  It is easy to digest and has vitamins and minerals that your body can use to help you feel better faster.  It’s essentially a detox drink that tastes great and nourishes!

Make yourself some of this goodness and let me know what you think!

To your health. 

xo, Coach Sarah

The Recipe

  • 6 medium Russet Potatoes
  • 6 celery stalks
  • 1 bunch parsley
  • 2 medium carrots
  • 2 beets
  • 1 bunch dark leafy greens (kale, collards, chard)
  • 3 one-inch slices of ginger root
  • 1 teaspoon of sea salt
  • 1/2 teaspoon crushed black peppercorns
  1. Put 10 cups of water into a pot, cover and bring to a boil. 
  2. Gently wash your produce, but don’t scrub too hard. 
  3. Slice the peel off the potatoes at about 1/8 inch depth. We are using the peel for this broth, so set the potato insides aside for another use. 
  4. Roughly chop remaining vegetables. 
  5. When water is boiling put in everything except the ginger. The water should cover the vegetables with an inch or two to spare on top. 
  6. Return to a boil, then cover and reduce heat to simmer. 
  7. Cook covered for 1.5 hours. 
  8. Add the ginger and continue simmering with the lid on for 30 minutes. 
  9. Turn off the heat and gently mash the veggies, then strain the broth.

Sip this throughout the day or use some as a base for a light soup.

How to Boost Immunity this Season

Let’s talk about Detox. For so many years as a health coach I focused simply on digestion because I believe that good digestion leads to better health. But one day a light went on in my head. I realized that to have good digestion, you must be detoxing properly.  The two go hand in hand.

 

See, detox is a natural step towards better digestive health. Good digestion leads to less inflammation, and less inflammation leads to less disease and better overall health. Let me say it again, when we decrease inflammation and improve digestion, we help prevent disease.

Hippocrates said it: “All disease begins in the gut.”

If this is true and disease begins in the gut, aka your digestive system, then having a healthy digestive tract and strong digestion is key.

 

But let me share a secret with you – when the body is toxic, the digestive system is weak.

 

We see evidence of this all the time.  I mean, I eat a super clean diet and have for over 20 years, yet my autoimmune disease is still a factor.  I know plenty of people who do the same thing — they eat everything right, exercise and make healthy choices, yet their weight won’t budge, or they struggle with fatigue or bloating or mood issues.

 

Even if you eat “clean” and only buy organic and hormone-free foods, you are still breathing toxicity in, still wearing it in your clothing and slathering it on your body with personal care products.  Recent studies have shown that babies are being born pre-loaded with chemicals in their blood!  Before they’ve even made it our of the womb, the reality of our toxin world has gotten to them.

 

We live, eat and breathe toxicity every day. Look around your home… from the paint on the walls, to your carpets/rugs, to fertilizers and pesticides sprayed on your green grass, and even the exterminator to get rid of seasonal bugs. Even if you are chemical-free in your home, is your makeup free of chemicals and heavy metals?

 

Because we can’t lock out all the nasties in the world and living in a bubble is wildly impractical, I look for ways to work in daily detox.

 

You may cringe when you hear the “D” word, but I have to say that it’s nothing to be scared about. It’s exciting to think about your body and cells functioning at their best!  

  • Detox doesn’t have to mean colonics and enemas and living on juices, or water, or only smoothies and salads (though, certainly, those can be helpful tools!) 
  • Detox is about lessening the toxic load in your body. As I say, “peeling back the layers and taking out the trash.”

 

When the burden on the body is too great, we don’t feel good.  The body cannot metabolize properly, detox properly, absorb nutrients and minerals, or stay hydrated. It is a vicious cycle. Detox is necessary to be healthy, happy and free of disease. We all have some low-level inflammation because we breathe and eat and use stuff, but even more so we stress in this busy world.

 

Stress creates acid in your body. Seriously. Your adrenals pump out cortisol and adrenaline and trigger inflammation and your body goes for a bit of a spin.  To counteract things, your beautiful bod is forced to pull minerals from your bones to buffer the acid waste. The liver, lymph and kidneys must work hard to filter the toxic load.

What happens when the body is struggling to eliminate toxins and waste?

When your digestive system is not working optimally and cannot break down these foods, it cannot get RID of the TOXINS. That means bloat and storing fat and skin breakouts and all that jazz that keeps you tired and not feeling your best. 

Let me lay it out for you:

TOXINS=>WEAK DIGESTION=>WEAK IMMUNE

  • Difficult weight management
  • Constipation/diarrhea
  • Gas/bloating
  • Headaches
  • Low energy
  • Low sex drive
  • Skin issues
  • Heartburn/reflux
  • Moodiness/anxiety/depression
  • Get where I am going with all of this?

 

By detoxing you will improve digestion and ease your body out of the burden of inflammation and toxins in the process.

The goal of daily detox is NOT to ever feel deprived or starved.

The goal is to help you do what I have learned to do in my own life: learn how to optimize your health by EATING CLEAN; learn what foods are IRRITATING your body and restore balance by AVOIDING TRIGGERS; use simple practices to SUPPORT, SOOTHE and STRENGTHEN your system so you feel better!

 

Join me and I will share my detox recipes, tools and daily routine – you can follow along and see exactly what I do! 

Because the body is sensitive to seasonal changes, I create a new detox program each season. 

Four times a year you can grab a fresh plan with recipes that highlight seasonal foods.  To keep it low stress, I’ve made it easy to follow by creating a quick start guide that takes you step by step through each day.  You get more recipes to choose from, so you can change up the plan or try something new when the program is complete.  Weekly shopping lists and a guide with information about detox are yours too!  The only way I could make it any easier would be to show up in your kitchen and cook for you —- so I do that too — you get access to my live videos and daily posts that make it feel like we’re chilling together in the kitch!

 

Click below and let’s change your life today.

 

Now that you’ve learned a little more about the benefits of detoxing, how can you start bringing it into your daily life?

 

Here are a few of my favorite ways to stay healthy and detox naturally:

 

  1. Upon waking, drink warm or room-temperature water with lemon and 1 tsp raw apple cider vinegar (if tolerated) and add a dash of cinnamon or cayenne.
  2. Start your day by being positive – find a daily affirmation that gets you fired up. I love Louise Hay, Geneen Roth, Gabrielle Bernstein and Marianne Williamson.
  3. Try getting quiet within yourself even just for one minute – and say “I release what does not serve me” – place your hand on your heart as you say this out loud. Scream if you want to… own that power.
  4. Drink fresh green juices or make your own green drink with 1 tbsp. chlorophyll and lemon and lime and water.
  5. Aim for one meal that is super easy on your digestion per day like a smoothie, green juice or soup. Give that digestion a rest.
  6. Get moving. Exercise is one of the best ways to detox your body.
  7. Drink plenty of water and add lemon, lime or grapefruit to flush the toxins.
  8. Skin brushing is my favorite way to support the liver and get rid of those toxins.
  9. Tongue scraping. Every morning, use the back of a spoon or purchase a tongue scraper and gently rake it across your tongue to remove any coating (which is usually yeasts and bacteria! – ICK!)
  10. Have an attitude of gratitude. Did you know that negative thinking can hinder healing and impact your immune function? By making your internal dialogue one of gratitude and happiness, your body will respond.

 

Here’s to you!

XO,

Coach Sarah

Pack this into your daily detox toolkit!

I am in love with the castor oil pack. Years ago, a very talented acupuncturist and dear friend, told me about castor oil packs.  This was early on in my journey, shortly after I enrolled in my first Nutrition and Holistic Health Coaching school. I was really intrigued and immediately wanted to learn more.  Grab a glass of water and spend a couple of minutes with me learning why you should pack this into your daily detox toolkit!

 

If you’ve known me a while or have been following me, you won’t be surprised by what I’m going to say next… I started researching castor oil and the benefits of the castor pack.  Then, I did a deep dive into herbal medicine texts and combed through studies and found incredible information to support the use of castor oil and castor oil packs for eliminating toxins.  Here’s a summary of what I found:

1. Helps the bowels move, improving digestion and absorption. Read more here

2. Improves antioxidants, like glutathione, essential fats (omega 3, 6, 9) and fat soluble vitamins like vitamin E.  The study is here.

3. Breaks down the biofilm that creates a hospitable environment for bad bacteria. This detail was found in dental studies, (study link) (study link)but is relevant for the microbiome in general.

4. Improves parasympathetic tone and enhances your feel good hormones of oxytocin (the data is here and dopamine through topical application

5. Reduces inflammation and increases alkalization (info here, here, and here).  Helps to support immune response.

 

Can you see why it was such a no-brainer to try castor oil packs? Not only is there solid science, but castor oil packs are easy and inexpensive!  I got hooked and have been using castor oil packs in my life, weekly, ever since!  I encourage my detoxers to do this as well as my private clients.  Traditional techniques stand the test of time.  I mean, castor oil is something that my grandma used… and her mother before her!  If you’re not convinced, let me share a couple more benefits of this super easy, super cheap technique!

Lymph Mover. The castor oil pack can flush your lymphatic system (which is like a sewage system in your body). The lymphatic system must get flushed daily to reduce digestive issues, water retention, inflammation, common illnesses (like colds and flu), weight gain and allergies. Unlike your circulatory system, which is pumped by your heart, the lymphatic system relies on the movement of your body to stimulate flow.  If you are more sedentary or if you are less active because you aren’t feeling well, your lymphatic system may need some extra support.  Castor oil as a has been used as a detox tool for centuries. 

 

Circulation Booster.  Castor oil packs can support your circulation, pull toxins and help stimulate digestion. When placed over the liver, you can feel the castor oil begin to stimulate the organ.  When placed over the abdomen, there is an ease of any bloating and gas as peristalsis gently engages.  I wasn’t convinced that something so simple could do so much, but ever since I tried it and felt the benefits for my own body, I have never stopped. I could feel an improvement in my digestion, the swelling in my ankles started reducing, and I had a better sleep.

 

I’ve had an autoimmune condition for many years and am always on the lookout for natural ways to detox my body.  It’s even better when I find things I can do in the comfort of my own home. Daily detox really is key for my health. I look at the castor oil pack as an awesome detox tool that supports my immune system and it protects me from seasonal funk.

 

Whether you have an autoimmune condition, a chronic illness or are just looking for a simple, easy, effective tool to add to your detox routine, why not give this a try?!  I mean, we all have some degree of toxicity just from everyday life – pollution, environmental toxins, chemicals in our personal care products and in our clothing, residual junk from medications or OTC products like NSAID’s, acid blockers, etc – so, why not support your body to get rid of it and see how you feel?

 

My 3 favorite options:

1. Make Your Own Castor Oil Pack

  • Take an old shirt and cut it into 12 x 18 inches in size and fold it into 3 thicknesses.
  • You want it to be about the same size as the heating pad you will be using so that the pad heats the entire pack but does not touch your skin.
  • Put the shirt in a pan, such as a large disposable baking pan, and pour in enough castor oil to cover. The oil will absorb into the cloth.  You can work it in with your fingers to make it go a little faster.
  • Once the cloth is saturated, it is ready to use!  You can place it on a layer of plastic wrap so it’s easy to apply to the body and less messy.  Details on how to apply the pack follow.
  • Note: after each use, you will probably need to add a little more castor oil. You can reuse the pack many times. When not in use, store your pack in a plastic bag in the refrigerator.

2. Hit the Easy Button

and order a castor oil pack kit here!

3. Make A Super Simple Version

You can also put castor oil directly onto your stomach and upper abdomen. Then, wrap your stomach and upper abdomen with plastic wrap and sit for 45 minutes. This simplified version is quick and quite effective.

 

Usage Guidelines:

  • Use the pack in the evening before bed. Fold a towel (dedicate an old towel for this use as the oil is almost impossible to wash out completely). Take the cloth cover off a heating pad and place the heating pad on top of the towel. Place the prepared Castor Oil pack on top of the heating pad — the plastic wrap you laid it on after preparing it will be in between the pack and the pad.  It is important to heat the pack before you put it on your body.
  • Lie down on your back on another towel that you don’t mind getting oily. Place the pack on your abdomen with the heating pad on top and the towel on top of that. The pack should be on the right side of your body, extending from a little bit above the bottom of your sternum (breastbone) to about 4 inches below your navel. The pack should wrap around the body on the right side, from the navel as far to the side as you can get it. Keep the pack on for 45 minutes. Use the pack for 3 days in a row. Take a break for 4 days, and repeat.
  • While the pack is in place, relax. Enjoy the warmth around your body.  Settle in with a book or put on some music you enjoy and just take a break.

 

Remember, the castor oil pack is a natural and inexpensive way to rid the organs of toxicity. Know that you are taking good care of yourself when you use the pack.  And send me a message if you want to share your experience or if you have questions!

 

ENJOY!

XO,

Sarah

 

Safety note:

Before starting anything new, always check with your doctor if you have a condition or are on medication.  Also, if you are menstruating, castor oil packs are not recommended because they can increase bleeding.  Just wait until your period has ended to enjoy the benefits of a castor oil pack.

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