Getting to Know the Nose

Before we go into the details of the nasal wash, let’s begin with a science lesson. The nostrils are the interface between your body and the atmosphere—they filter, clean, heat, and moisten the air you inhale. This is why yogis advocate breathing through the nose instead of the mouth.

The sensitive lining of the nostrils secretes mucus, which effectively traps dust, dirt, and other particles when it is moist. The mucus also contains antibodies, which help protect the body from infection or irritation by foreign materials or organisms. This is important because you inhale 18,000 to 20,000 times daily. All day the moist, sticky mucus collects dirty particles from the air you breathe and keeps it from entering the lungs. If you don’t clean this matter out of the nostrils, it will end up in your stomach, because the mucus lining of the nostrils slowly moves everything backwards until it is swallowed. What’s more, when the mucus becomes dry or laden with dust, it loses its protective function. The nasal wash dissolves and clears away dried mucus and stimulates the nasal linings to secrete fresh, moist mucus, which will help keep your nose—and the rest of your system—healthy.

How It Works

You can use the neti pot to rinse away pollen, dust, germs, and other airborne contaminants; to remove excess mucus when you’re congested; to moisturize the nasal membrane after spending time in planes or in heated or air-conditioned rooms; and to open the nostrils as you prepare for meditation.

The anatomy is simple. As holistic expert Carrie Demers, MD, explains: “Your nose is divided into two passages, and there’s a septum in between. You pour the water in one nostril, it goes around the back of the septum, and gravity helps it flow out the other side.”

The nasal wash, she says, can also prevent or treat sinus infections. “Your sinuses drain into your nasal passages through little openings called meatuses. It’s when these openings get blocked that mucus accumulates and causes pressure and infection. The neti water washes over the meatuses, keeping them open and the mucus inside the sinus cavities flowing out—the water doesn’t actually go into your sinuses.”

The Practice

If you’re wincing at the memory of getting water up your nose while swimming as a kid, don’t worry—jala neti uses a warm saline solution that’s the same temperature and salt concentration as your bodily fluids and is soothing to the sinuses. Neti pots vary in shape and size, so here’s a basic recipe: Mix one-half heaping teaspoon of pure noniodized salt with two cups of warm water until the salt dissolves completely. Adjust the mixture to your own salinity—it should taste like warm tears.

Fill your neti pot and lean over a sink, face downward. Keeping your nose slightly higher than your lips, twist your head to the left. As you breathe through the mouth, insert the spout into the upper nostril until it forms a tight (but comfortable) seal. Raise the handle of the neti pot and let the water flow through the nose and out the lower nostril. When you’ve emptied the pot, exhale through both nostrils into the sink or a tissue. (Do not close off one nostril while blowing, because this could force the water back into the ear.) Then repeat on the other side.

To clear loose mucus and water from the nose after the practice, exhale forcefully into the sink 5 to 10 times with both nostrils open and the face relaxed. Next, do a simple forward bend, turning the head from side to side as you do another round of vigorous exhalations. Remember, one of the goals of the nasal wash is to reduce excess mucus—so don’t be squeamish about blowing it out. You’ll feel better if you do.

The yogis have numerous variations of jala neti. In addition to the beginner’s nostril-to-nostril version described above, you can also learn how to pull water from your nose into your mouth, or push it from your mouth to your nose—which is especially useful if you’re away from home without your neti pot. To try the mouth-to-nose practice, fill your mouth three-quarters full with warm saline solution. Lean over the sink, facedown. To expel the water, tuck your chin toward your neck and press your entire tongue against the roof of the mouth, forcefully exhaling the saline into the sink. Keep the throat relaxed through the entire process. Repeat several times. This nasal wash reverses the natural motion of the cilia and cleans them in a different way. It also reduces postnasal drip.

The Neti Pot Challenge

For those of you who are new to the nasal wash, try spending three to six days learning how to do it. Then use the neti pot every morning for a month to observe its overall effect.

Next, figure out how often you need to do it and what time of day works best for you. To check whether you would benefit from the nasal wash at any given moment, breathe deeply through both nostrils together, then through each nostril separately; if you feel any blockage, you will find the nasal wash helpful and soothing.

Here are a few more suggestions: Use the neti pot before your asana or meditation practice. Try rinsing your nose after exposure to dusty, smoky, or sooty environments and notice the relief you get from it. Anticipate allergy seasons by getting started on a regular schedule of two or more daily washes. Generally, use the pot before meals, instead of afterward, to stay in harmony with the body’s natural mucus-producing schedule.

Meet You at the Sink?

So there it is: nasal irrigation is both comical and practical. It cleanses and protects the nasal passages, counteracting the effects of environmental pollution and treating colds, allergies, and sinus problems naturally and effectively. It improves the quality of your breathing, and hence, your yoga and meditation practices. Now, that’s a pretty convincing argument, isn’t it?

You can check out Neti Pots and washes in the body section at the Crazy Sexy Shop!

Written by Shannon Sexton, Yoga+’s Editor-at-Large

Originally published in Natural Health Magazine

What was your inspiration for adopting a vegan lifestyle and how has it impacted your life?

I always considered myself a spiritual person, someone who wanted to live by principles that would better hone my personal evolution: kindness, compassion, alleviating suffering when I saw it. When I saw, through videos and in books, what was happening to animals as they became food for my plate, I realized I was not living my principles at all. It was a tough realization, and an immediate challenge to my choices. I knew I wanted to be someone who didn’t eat animals, but I was still so attached to my food. So I leaned into the shift, gradually cutting out one animal product at a time, until over a few years, I became vegan. This shift has not only been hugely beneficial to my health – I lost weight and lowered my cholesterol, and my skin cleared up – but I also felt an inner alignment that I’d never before experienced. Like I was finally living my prayer. I felt clear and clean, energetically, and this clarity empowered me creatively.

What is the largest hurdle you see for people going through your 21-day cleanse and what advice can you give them?

The biggest hurdle is getting through the first few days without your comfort foods or drinks! For me, 3 cups of coffee in the morning and a nightly glass (or 2.. ok, or 3) of wine were habits that I loved. I got very cranky when I tried to abstain, so believe me, I know it’s not a breeze for a lot of people. But my advice is to be gentle on yourself; if you have to ease out of caffeine (one of the Big 5 things to give up for 21 days) by cutting your coffee with decaf and gradually moving to herbal tea over the course of the 3 weeks, that’s just fine. And if you slip and have a glass of wine, say to yourself that tomorrow is a new day. Mostly, though, remind yourself that you will get through the withdrawal symptoms usually within a very short time; they are only temporary, and they only show you that your body is indeed addicted. Do some light exercise, like a brisk walk or a hike, and you will assist your body in the process of detoxing.

How is your 21 day cleanse different from the vegan lifestyle you live everyday?

In the cleanse, you give up sugar, alcohol, caffeine, gluten, and all animal products. Being vegan only means not eating animal products, so the cleanse takes the health program a bit farther. By giving up the Big 5, your body gets to relax and recover from what it often reads as toxic. When I’m not on the cleanse, I do have some coffee or tea (but not nearly as much as I used to!), and I have a glass of wine 3 or 4 times a week. I don’t have a problem with gluten (many people do though, which is why it’s good to test yourself by giving it up and seeing if you feel better in your gut without it), so I eat bread and seitan sparingly. I very rarely have refined sugar, as I think it inflames the body. It wreaks havoc on my insulin/blood sugar, and is simply not worth the momentary pleasure. I love agave, however, and stevia is totally benign.

What are some of the detox symptoms that your readers can expect and what is your advice for getting through these challenges?

You might feel headachy and sluggish, which is usually from caffeine detoxing. Light to moderate exercise will help you get through this, as it oxygenates the body and the resulting endorphins perk you up.

What is your favorite recipe from your book?

The tempeh “tuna” salad is phenomenal. I missed my tuna sandwiches, and Tal Ronnen’s recipe is better than anyone I’d ever eaten from the sea!

What are you working on now?

I’m blogging a lot, and doing a couple of tv shows which feature stories on health, healing, and miraculous medicine. One of them is called Renegade Doctors, and it’s made by the producers of EXTRA. I will start writing a new book on Weight Loss and Healing from Disease soon.

Channeling the genius of James Lipton from Inside The Actor’s Studio, we would like to ask you a few of his famous interview questions:

What is your favorite word? Luscious

What turns you on creatively, spiritually or emotionally? Being around nature, being quiet and absorbing the beauty

What turns you off creatively, spiritually or emotionally? City noise and aggressiveness

What sound or noise do you love? Birds, especially in the morning. An evening breeze

What sound or noise do you hate? Horns honking, people yelling at silly things, being rude

What profession other than your own would you like to attempt? If I weren’t so focused on health and healing, I would want to be a hospice worker. I think it’s such a profound and deep time to be with someone as they move toward their crossover. It’s about as truthful, poignant, and insightful as we get, I think, when we near the end of our lives.

What profession would you not like to do? I would be terrible in a corporate setting because I’m not good at politics.

If Heaven exists, what would you like to hear God say when you arrive at the Pearly Gates? “Don’t worry, everything you wanted to get done, we will finish for you. Consider your mission accomplished!”

Thanks, Kathy! Read more of Kathy’s blogs…

Let’s face it. Just about everyone has Gallstones. Gallstones are found in the liver, gallbladder and connecting ducts. There can be thousands of stones that accumulate in the liver that never show up on a basic blood test. I learned about the Liver/Gallbladder Flush about 10 years ago. I met many people at the time that would show up at a local health group exhibiting their gallstones for all to see. Big stones, little stones, some are yellow green or emerald green, some are metallic looking, tan or brown in color. EEKK!

What are they made out of? Answer: Gallstones are mostly made out of cholesterol as the main ingredient (95%), bile and calcium salts. Their size resemble pebbles, peas, lentils, pinheads, or as big as a walnut! Sometimes, they are stuck together. Could have 20 come out all at once. Freaky! I realized that I had to try this! I eat raw food so I’m in over my head anyway. No turning back now. Indeed, I’m on a cleansing mission to cleanse myself!

How do they come out? Answer: Our poo hole.

Does it hurt? Answer: No, but you may feel a little queasy when doing the actual gallbladder flush. Got a barf bag?

How do I do this? Answer: Well, I teach a detailed workshop in NYC DonnaPerrone.com on how to do a gallbladder flush and there is no way that I can explain this in the detail needed in a blog. Sign up to my email list and you’d find out when I next class is. I recommend purchasing this book, ‘The Amazing Liver and Gallbladder Flush’ by Andreas Moritz. This book outlines how to do the flush. However, there are two methods on how to conduct a gallbladder flush. The one outlined in Moritz’s book is a 6-Day Preparation and a Gallbladder Flush that consists of drinking 4 ounces of olive oil. That’s right, you heard me. I said 4 ounces of olive oil! I have Italian blood in my veins, but this is taking it a little too far! The other approach, which Dr. Hulda Clark made popular, is a 4-Day Preparation and drinking 8 ounces of olive oil. Please, hold on and don’t faint! I’ll go get the smelling salts immediately!

Okay, why would anyone do this? Have we all gone mad? No! Many common and serious health problems occur due to a fatty liver. Liver congestion and stagnation can contribute to diseases such as heart disease, prostate disease, hormonal imbalances, skin disorders, constipation and digestive issues, excessive weight or wasting, dark color under the eyes, digestive problems, asthma, cancer, kidney diseases, MS, insomnia, joint issues, puffy eyes, hepatitis, and many more.

The body is a whole entity. When one part is not functioning optimally then this affects other bodily functions. The liver is extraordinarily resilient and can return to normal function when given the right circumstance. Gallstones can inhibit liver performance and can affect the growth and functioning of every cell in the body. Any malfunction, deficiency or abnormal growth pattern of a cell is largely due to a poor liver performance. The speedy delivery of oxygen or nutrients to the cells is diminished. Cancerous tumors are in part, a result of obstruction of blood vessels, connective tissues, and lymphatic ducts that prevent cells from receiving proper oxygen and nutrients.

By doing a gallbladder flush you take steps to restore your liver and improve your health. By decongesting the liver and gallbladder the body’s 60-100 trillion cells will breathe more oxygen, receive sufficient amounts of nutrients, eliminate metabolic waste products, and maintain perfect communication links with nervous system, endocrine system, and every part of the body.

How do I know if I have gallstones? Answer: Liver congestion and stagnation can reflect in the skin. Having skin blemishes, discoloration, dryness, oiliness, wrinkles, or lines. Marks on the skin such as black spots, small or large brown patches usually found on the face, hands, forearms and on the back of the shoulder. Also, any vertical lines found between eyebrows and if skin color under the eyes is yellowish or a dark color. Ever see an angry person with intense vertical lines between the eyes? Oh, Scary!

What causes gallstones? Answer: Overeating, (been there, done that), eating between meals, (got me again), eating heavy meals in the evening, eating excessive amounts of protein, dehydration, rapid weight loss, low fat diets, pharmaceutical drugs, and emotional stress.

Is there any adverse risk to doing this? Answer: There is a risk taken when crossing the street in NYC. Yes, it is possible, but an extremely rare occurrence that gallstones may get lodged on their way through the ducts that create a blockage that may cause an attack. I would assume that if this were to happen that your gallbladder’s days were numbered anyway. Why not cleanse the liver and get those guppies out as soon as possible!

What if someone doesn’t have a gallbladder? Answer: Yes, you can still do this flush according to Andreas Moritz.

There is some controversy on whether what is passed are really and truly gallstones. A client of mine did have his stones tested and received an inconclusive result. In my opinion, I feel that there are gallstones that are passed and that there is also oil that is released. The consumption of this quantity of oil demands a huge amount of bile to be released and this response creates a great cleansing for the liver and gallbladder.

Do I have to fast to do the flush? Answer: No, please eat extra healthy and clean your colon!

How many flushes must I do? Answer: Usually 10-12 and then 1 every other year for maintenance. I’ve done this 6 times and feel I have gotten most of them out.

Donna’s Personal Suggestion List: Please drink 32 ounces of apple juice or take Malic Acid, Hold your nose and breath when you sip the oil and exhale only when you sip some lemon juice, use a straw to drink the olive oil, lay on your right side afterwards, clean your colon using a colonic the day before or the morning on the actual day of the flush, best to do a second colonic the day after you pass the gallstones, do not drink liquids after you drink the oil until the next day, (the belching is hell), stay home the day you pass stones, (passing gallstones in a public bathroom is a Big No No!), lay on your side if nothing is coming out, and do the gallbladder flush in the evening rather then the afternoon.

If doing this flush is not for you, or you have been unsuccessful doing the flush consider taking Systemic Enzymes. These enzymes are taken away from food and support all the body’s metabolic processes. You will need a tremendous amount of enzymes to autolysis gallstones. I get mine from my raw food mentor, Dr. Fred Bisci. fredbisci4health.com

You can expect a disease free life, improved digestion, more energy and vitality, improved emotional health, a younger body, a clearer mind, and a better life from doing this flush.

I make no prescriptions or diagnosis. It is advised that you consult with a licensed health care professional when considering doing this cleanse. You take full legal responsibility when making any decisions regarding your health care.

Good morning rainbow unicorns!

Ta da! It’s Day 1 of the Adventure Cleanse Tune-up. You’ve chosen your level (review post on levels), upgraded your cabinets and fridge, prepped yourself mentally and now it’s off to the races…well sorta, this week is transition week. After all, you’re still a new colt trying to balance.

Continue to slowly remove the coffee if you haven’t done it completely yet. Cut back to one cup per day and then mid-week try half caf/half decaf. The same holds true for alcohol. Cut back to no more than twice per week and choose organic red wine.

Reduce your meat consumption to no more than twice per week.

GET OFF THE DAIRY AND THE GLUTEN. Tomorrow there will be a great gluten post on the blog – read it! The processed sugar and refined carbs – they’re gone today too. See ya, wouldn’t want to be ya! We no longer want to look and feel like dumpy donuts. Got it?

Your big task is to balance between pushing yourself out of your comfort zone and being gentle this week. There’s no need to be in it to “win” it. Be in it to do better, feel better, to stretch your self-imposed limitations – that’s more than enough. You’ll know how much you can do.

You may feel some detox symptoms and that’s OK. Your body will be jumping at the opportunity to remove stored toxins. Unless you’re really concerned, don’t back away from the discomfort, move into it.

We posted some recipes in the ACT section of the Life Lounge and will continue to add more. Please check out the Kind Recipe section of the Life Lounge too and the recipes on my blog. Also on my blog under the Wisdom section you’ll find lists of amazing cookbooks – both raw and cooked. Experiment. I will definitely give you suggestions but since there are 4 different levels I will not be telling you what to eat everyday. Instead I’ll give you thorough guidelines that empower YOU to do the work. If I spoon feed everything to you then what will happen when it’s over – when my hand no longer holds yours?

Prayer: Please help me to open my mind and allow childlike curiosity to flood in. The voices that hold me back no longer serve me. Help me to turn their volume down.

Affirmation: I am capable, confident, intelligent, resilient and in charge. Health and happiness are my birth rights and I accept them with grace. Ease flows through my life.

Morning: Drink a large glass of purified water with lemon (add a wee dash of cayenne to awaken your circulation), followed by herbal tea or 1-2 cups of green tea, white tea or yerba mate. When you are hungry drink a 16-24 oz green drink. If you’re hungry for more, wait 20-30 minutes then try some gluten-free toast with almond butter or raw cereal or gluten-free cooked cereals, nut milk, chia pudding etc. If you consume fruit eat, it alone. Your tummy will thank you. Food combining definitely applies with fruit. A good digestive enzyme will help when not combining well.

God Pod Maintenance: Exercise is a HUGE part of this adventure. 35 minutes per day at least 5 days per week. Sooo, get your sneaks on and take a walk, jog, rebound, stretch, throw in a yoga DVD, dance, hula. MOOOOVE!

Dry brushing: Your skin is your largest organ of elimination. Dry brushing moves the lymph and removes dead skins cells in order to open the pathways. Start at your toes using upward strokes and work up to your nose! Go really gentle on your face and boobies – or avoid them all together. Circular motions on your butt and thighs really help to break up the yucky cottage cheese. If you can do saunas or best would be infrared saunas during this time – ohh, la la – speed the success!

Lunch: Depending on your ratio, load your plate with salad, raw delights (nuts, seeds, oil cured olives, avocado, raw pasta, pate, nori rolls etc), and appropriate cooked fare (beans, gluten-free grains, steamed veg, baked sweet potato…). SEE SHOPPING LIST.

Snack: A large and lovely green juice and/or some low-glycemic fruit (cancer patients with aggressive disease may want to choose veggies instead), nuts, seeds, brown rice cakes with hummus or guacamole, or almond butter. Get creative! And remember, good fats are great, just don’t go wild with them.

Dinner: Same as lunch for most. Level 3’s – this is your opportunity to include some cooked fare. Level 4’s keep it raw!

Dessert: Huh? Well, if ya need it and you DON’T have a huge sugar issue, candida, a sweet tooth that rules you, a little dark chocolate, a cacao pudding or a square of carob from time to time on the cleanse won’t kill ya. I make my own chocolate with stevia or yacon so that it’s safe for me. Please note that dessert will slow down the cleanse process. It really depends on where you are and what YOU want. But if you’re gonna snap, then snap off a piece of yummy and STAY ON TRACK!

Are you a laser bean or a sun beam? Laser beams are on the fast track, sun beams shine slow and wide.

HAPPY DAY 1!!!

I LOVE YOU!!!

Peace and level 3 (for me),
Kris

PS. If you’re doing colonics over the next 28 days, schedule your first one for next Monday – the day after our group fast. As I’ve said before, if you can’t fast then keep it light and bright. Enemas are great too and if that’s not possible then use a gentle herbal laxative ONLY for the cleanse or when in need.

PSS. MOST OF THE CONTENT FOR THE CLEANSE WILL BE ON THE FORUM.

HOT Peppers!

This time next week we’ll be kicking off our on-line tune-up for over 600 people.  Yup, that’s the number we’ve calculated but god/dess knows who’s lurking in secret.  Just so we’re all on the same page, I will be blogging about ACT 1-2 times per week.  The majority of the information will be on the forum.  Each day for 28 days I’ll post a prayer, affirmation, some information and a recipe.  You’ll have a chance to get tons of support and encouragement from the BEST on-line community on the planet!  No, I’m not modest. What are you waiting for?  There will never be a “right time” and as many of us know, “time” isn’t guaranteed to anyone.  So dump the gunk and shine with me!

Now the best way to ensure the shine is to plan ahead.  When my pantry is stocked I’m stacked.  If I open the fridge and see a jar of pickles and moldy bread – later gator, “we’re going out!”  On the other hand, when I get home at a reasonable time and my kitchen is brimming with the basics, I browse my cookbooks and play!  I love those nights.  Brian and I dine on a healthy (candle-lit) homemade meal brimming with Crazy Sexy love.  Note: always, always light candles.  Your meals are sacred fuel for the shizzazzle temple.

Some of you may already have what it takes to whip up magic.  If so, good for you.  You’ve made the initial investment and therefore your weekly shopping bills cost less.  Others may be starting from scratch.  I’ll be honest, it’s gonna cost more than you think to get started but you don’t need everything at once.

Crazy Sexy Shopping List
Here’s a short list of foods you’ll find in my personal cache. Some are healing staples, while others are transitional foods. All are a diet upgrade.  Again, you DO NOT need everything! This is just a guide, a snap shot of my kitchen.  Especially with the produce, shop a few times a week so that your chow stays fresh.  Debbie Meyer Green Bags save my life.  As soon as I get home I wash my greens and veggies, let them dry, and then place them in those emerald green life-savers.  Brian likes to prep the juice ahead of time – these bags make it really easy.  Wash and reuse them to cut down on planet waste.

Grains and noodles: Millet, quinoa, buckwheat, brown rice, wild rice, amaranth and teff grains or pastas, %100 buckwheat soba noodles (most brands contain wheat), Tinkyada rice pasta, Ancient Harvest quinoa pasta.  Rice Milk is a good substitute for dairy.  Oats are kinda on this list but in our gluten post (coming next week) you’ll see why I hesitate to add them flat out.

Raw nuts and seeds: Always buy fresh raw nuts; roasted nuts are rancid. Almonds, pecans, walnuts, macadamia nuts, hazelnuts, pine nuts, pumpkin seeds, flaxseeds (either buy a small grinder for these or buy them already ground), sesame seeds, hemp seeds, chia seeds (make yummy cereal and puddings), and sunflower seeds. Also raw almond butter and tahini—it’s like peanut butter, only made with sesame seeds. You can make your own nut milks too.  Yum!  Note: Soaking nuts makes them more digestible; it removes the enzyme inhibitors that keep them from spoiling.

Superfoods: Blue Green Algae from Klamath lake – E3Live is a great brand. BGA’s provide energy boost, mental clarity, rebuild cells, bind free radicals, and are HIGH in vitamins and mineral. Green powders – use as a supplement NOT in place of juicing.  Spirulina/Chlorella – Spirulina is high in chlorophyll and protein.  Chlorella normalizes bowel function, builds immune system, binds radiation. Hemp Powder (high in Protein), Raw cacao (MODERATION).

Beans: Chickpeas, lentils, white beans, black beans, lima, pinto.  These are the easiest to digest. Soak beans overnight and add a half inch strip of kombu (seaweed) to soaking water.  This helps cut down on your methane!  Eden brand canned beans are also good – they’re the only canned beans I use.  Other brands contain preservatives.  Eden uses beans, kombu, salt and water.

Soups: A staple for people transitioning to a mostly raw healing diet are fresh warm soups.  Make them tasty and hearty by using beans and a variety of veggies, especially root veggies.  Add fresh herbs, garlic, onion (chive, scallions), a little olive oil and Celtic or Himalayan sea salt.  Don’t worry about recipes.  Throw everything in a pot and season to taste.  I love to add Pacific Foods organic vegetable broth.

Seaweed: Nori, dulse, arame, hijiki, wakame (for miso soup)

Veggies: veggies, and more veggies. Cucumbers, broccoli, kale, collards, celery, parsley, cabbage, romaine and green lettuce, spinach, peppers, zucchini, asparagus, red peppers, chard, green beans, alfalfa sprouts, lentil sprouts, mung bean sprouts, sweet pea and sunflower sprouts, onions, garlic, leeks, cauliflower, fresh herbs, eggplant, winter squash, carrots, arugula, bok choy, tat soi, sweet potatoes . . . the list is endless!

Daily Green Juice….Nothing is better for your immune system and vitality than fresh-made, organic, raw green juices and green smoothies. Not only will you be amazed at the highly charged energy you have, but your body will be thanking you for the super-nourishment, the balancing of blood sugars, the plant protein, and the loads of toxins being purged from their hiding places. Consume a minimum of 16 ounces of green juice/smoothie per day. Oh, and store-bought juices don’t count; unless they’re made fresh in front of you they are pasteurized and lifeless. If you can, add 1-2 ounces of wheatgrass into your daily routine.

For Juicing: Celery, cucumber base.  Add any combination of leafy greens like spinach, kale, chard, collards, water cress, parsley, dandelion, cabbage, beet greens, tomato, bell pepper (yellow, red or orange) radish, ginger, SPROUTS (especially sweet pea and sunflower), broccoli stems, carrot and beet (in moderation). If you need more sweetness increase the cucumber content, use bell pepper or add one piece of low-glycemic fruit. Buy a wide VARIETY of veggies and fruits that are local, fresh, organic (when possible) and in the case of fruits – RIPE.  Note: Limit sweet fruit if you are healing from cancer, diabetes, or bacterial and yeast infections.

For Smoothies: Keep them GREEN.  As a general guideline, I like to build my smoothies with a 3:1 ratio of veggies to fruit.  For example, one of my favorite morning power shakes consist of one cucumber, a large handful of romaine, avocado and one pear – if I have sweet pea, or sunflower sprouts I’ll add them too.  Coconut water with a little stevia adds lovely flavor and nutrition.  When I don’t have romaine I use spinach, kale and any other greens.  Hemp powder adds a nutty flavor and tons of protein.  I also like Vega products – another great source of protein. Lemon or lime adds a nice alkalizing kick to smoothies. Stevia, yacon and agave are my favorite sweetners.  Stevia and yacon are the safest if facing a health challenge.  A pinch of cinnamon helps to balance blood sugar and cacao is a great treat for those transitioning from coffee.

Fruits: Avocados and tomatoes (yes, they are technically fruits), green apples, lemons, limes, grapefruit, watermelon, pears, grapes, and berries. Low-glycemic fruits (those that are less sweet, like blueberries) are generally better than high-glycemic fruits (such as bananas) while you’re healing and cleansing. Remember to consume fruit in moderation. Glycemic index.

Breads: My favorite company period is Food for Life.  They make gluten-free breads and wraps (for the cleanse we’re tossing gluten).  They also make yummy sprouted breads and cereals (NOT for the cleanse).  Check out Mauk Farms Crusts and Love Force raw breads – tres yum.

Sweetener: Stevia, a powerful herb with no sugar, comes in packets. Let me tell you, a little goes a long way. Yacon is another great alternative that doesn’t effect your glycemic index.  A small amount of agave can also be used, although it’s very sweet.

Oils for salad dressing: Udo’s Choice oil blends, avocado oil, flax seed oil, cold-pressed olive oil, macadamia nut oil, walnut oil, hemp seed oil.

Oils for light cooking: Coconut oil (the most stable of all oils), sesame, grapeseed oil, and cold-pressed olive oil. It’s best to buy oils packaged in dark bottles and to store them in a cool dark place.  Please avoid, Teflon, microwaves, char-grilled, blackened.

Seasonings: Get creative and experiment with different herbs. Fresh and organic is better, but if you can’t get them fresh then dried herbs are just fine.  Use Celtic or Himalayan sea salt, gomasio, herbamare, dulse flakes, wheat-free tamari, Bragg’s Liquid Aminos.  The staples I have on hand are pretty simple: Ginger powder, garlic powder, celery seed, basil, parsley, cilantro, mint, dill, rosemary, thyme, black pepper, curry, tumeric, cinnamon (lowers blood sugar), cayenne (promotes circulation), mustard seeds, wasabi.  Spice Hunter makes a great, peppy spice called Zip.  You can get really creative with easy spice blends like, Mexican seasoning & pizza seasoning.  Also, pumpkin spice and apple pie seasoning, vanilla bean or vanilla extract (Frontier brand alcohol-free) are fun to add to smoothies.

Fermented foods: Bragg’s Apple Cider Vinegar, tempeh, raw sauerkraut (great for digestion), unpasteurized white miso (awesome in dressings and soup).

Drinks: Purified lemon water, water with a splash of fresh fruit juice (for flavor), herbal teas, green tea, white tea, yerba mate, chai, kombucha, coconut water.  A great way to make fruit water is to put purified water in the blender with one piece of fruit and a dash of stevia.  Blend and strain.  Add ice.  YUM!

Other good snacks and quick foods: Brown rice cakes, flax crackers, San-J crackers, Edward & Sons crackers, Mary’s Gone Crackers, Grainaissance Mochi, Lydia’s raw crackers and cereals, fresh salsa (made with lemon or lime juice), hummus, guacamole, oil-cured olives, Sunshine brand veggie burgers (wheat, gluten and soy free) Amy’s gluten-free organic pizza, air-popped popcorn, Just Veggies dehydrated snacks ( I love making raw soups with these), LaraBars (great for travel), Dr. Cows “cheese”.  Ruth’s Chia Goodness cereals.  Check out Glutino brand snacks as well.  Oh!  Glaser Farms.  LOVE their products.

Other companies to familiarize yourself with..

Gold Mine Natural

Diamond Organics

Jaffe Bros

Living Tree Community Foods

Remember, don’t get overwhelmed by this list – you don’t need everything.  This is just a gentle guide.

Peace and pantries,

Kris