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make your own: sauerkraut by michelle cordeiro, cnp

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I'm all about the DIY, especially when it comes to fermented foods that are normally crazy expensive to buy, but crazy delicious to eat. 

We've talked kombucha on this blog before, and if you're interested in making your own check out that post here. But maybe kombucha isn't your thing or you're looking to branch out? Great! Because the feel-good bacteria don't stop there, and can be found in the best sandwich, salad or breakfast topper ever: sauerkraut. 

Not only is homemade sauerkraut much less expensive than store-bought, but in many cases it's also much healthier to eat. 

An easy rule of thumb is to never buy the sauerkraut you find on the shelf if you're looking for the gut-healing benefits. The ones on the shelf are often pasteurized, meaning heat is applied to allow the cabbage to stay fresher for longer. But when we pasteurize fermented foods, we're also killing off the good bacteria that is beneficial for gut health, and therefore removing the health benefits. 

The good bacteria found in properly fermented 'kraut help to keep our BM's regular, our immune system thriving and boosts our energy levels. It does this by taking up space that can otherwise by occupied by the harmful bacteria that suck nutrients away from us and create the perfect environment for illness to arise. 

To ensure you're making a safe batch, clean everything prior to use including your hands. Always try to use a mild, scent free soap to avoid any chemical contamination or contaminants from scented oils (I recommend Dr. Bronner's unscented baby soap for cleaning jars and tools). 

If you DO see mould, discard the entire batch, clean the jar really well, and start the whole process over. It's unfortunate, but it's always better to be on the safe side when fermenting! 

NORMAL SIGNS OF FERMENTATION 

1) BUBBLES: we love bubbles! They show us that there is active fermentation happening and are a sign of a healthy batch. 

2) FILM/FOAM: it's normal to get a thin film collecting at the top of the jar, or to have a collection of foam as well. 

3) VINEGAR-Y SMELL: that's the acetic acid forming, and is 100% normal and welcomed (this is also what makes kombucha smell like old gym socks...), as it is great for our digestion and keeping the ferment free of bad bacteria. 

Now let's get to it: 

WHAT YOU NEED 

1 head of cabbage (you can experiment with different kinds) 

1 tbsp. sea salt 

Mason jar 

1 fermentation weight (or something heavy that fits in the mouth of the jar) 

THE HOW-TO 

Slice the cabbage thinly by hand or using a mandoline, and place in a large bowl. Add salt and begin massaging the cabbage with your hands, until you can squeeze out enough of the cabbage juice to cover up the sliced pieces (takes about 10-15 minutes). Slowly, the cabbage will begin to soften and the juices will be pulled out by the salt. 

Once enough juice is extracted to cover, tightly pack the cabbage into your mason jar as firmly as possible. Really pack it in there! Cover completely with the extracted liquid (if there is not enough liquid to cover, you can add a bit of water as necessary). 

Use the fermentation weight, or heavy (clean!!) object to weigh down the cabbage in the jar, keeping it below the liquid. Avoid anything plastic for the weight since it could leach into the jar as the fermentation process creates organic acids that can break down plastic over time. 

Cover the jar with a cloth and secure it with an elastic band. Leave the jar for 2-3 weeks, out of direct sunlight and in an area that stays close to room temperature. 

Keep tasting your batch between the 2-3 week mark until your desired flavour is reached: 

Not strong enough? Let it sit for a few more days. 

Too vinegar-y? Reduce the fermentation time on the next batch. 

Cabbage has just started it's season here in Ontario, so go grab some fresh from the farmer's market and try it for yourself! Get creative with added spices and ingredients based off of this basic recipe and be amazed (or maybe disgusted, some combos just don't work out...) at the unique flavour this ferment can create. 

E N J O Y.


Michelle is an RMMTT student and Holistic Nutritionist (CNP) with a focus on digestive health and learning to love the body you're in through intuition and self love over dieting, always. 

Michelle currently sees clients at Inland Island Wellness Centre. Contact her for more info on her practice or to book an appointment.
// movewithguts@gmail.com
// @movewithguts
// www.movewithguts.com

the foods you should be restricting by michelle cordeiro, cnp

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I began studying nutrition wanting to know more about my gut and how I could better advocate for my own health with all the conflicting information floating around. But when it came time to learn what protocols were needed to promote healing for my clients, I was hesitant and became pretty turned off. The idea of clean eating, restriction, expensive supplements, diets and cleanses doesn't jive with me. 

But something still drew me in, made me compelled to learn more about why our bodies fall into disease and illness and what alternatives we have to fight against these things. Because I think it's really important to have options when it comes to our health and be educated on what's really going on. It's important to understand the role food plays in our wellbeing and what tools are out there to support a holistic view of health. 

But I knew deep down that I would never be able to tell clients to adopt a strict diet if I refused to do the same. I can't authentically preach the idea of clean eating (whatever that means) because I'm never willing to cut out the joys of pizza and happy hours from my life. 

And I've tried. 

My first introduction into holistic healthcare came from 6 months of a strict allergy elimination diet to figure out what foods I was intolerant to. A diet that normally lasts 3 weeks was given to me with no end date in sight, cutting out gluten, dairy, soy, night shades, alcohol, caffeine, cashews, corn and on and on the list went. I was very much all or nothing in this diet, and refused to stray as I waited for my digestive symptoms to go away entirely. 

In retrospect I know that this diet gave my gut time to heal, and I'm very thankful for that. But on the other hand it also created an intense need for control, putting foods into good and bad categories in my mind. I know this control did more harm than good when, after 6 months of restriction, I snapped and binged on all the 'bad' foods I wasn't allowed. 

Because restricting food is NO FUN. Summer BBQ's without your favourite foods on the grill? A birthday celebration without the cake? A late night pizza craving without the pizza? No. Fun. 

We love to use food as something we've earned after a long workout or a week of 'being good' when it comes to our food choices. It makes us feel crazy and out of control, like eating a piece of dessert means our diet is now shot and we may as well devour the whole thing so we can try again tomorrow. 

Restricting yourself isn't caring for yourself. If self care is eating healthy, vibrant foods, then self care is also honouring your cravings. Honouring your cravings by eating any and all foods that make you feel joy, community, celebration, comfort or just sane. 

And this culture of restriction is everywhere; even when we think we're steering clear of those messages they've become impossible to avoid:

Fast food restaurants include the calorie count next to their menu items. 

There's woman-focused advertising used to sell low-calorie beers. 

There's ice cream marketed as guilt-free because of the reduced calories pasted on the front label. 

Social media is flooded with 'before and after' images to celebrate weight loss. 

It's everywhere. And this means we're constantly being subjected to a message of food being something we should feel guilty about. But hey, guess what!? It's not! 

And not just because I said so, but because deep down you know so too. How boring would life be if we live it feeling perpetually guilty about eating certain foods!? 

And I say this to you because it's something I frequently remind myself. It's not easy to accept this message when we've been told to feel the opposite. But isn't it a little freeing to know that it's okay to feel guilt once you recognize it, but it's also okay to give yourself permission to just eat? And not feel the need to over analyze it all. 

The way I see it, if your body is craving some green things, eat the green things. If your body is craving some sweet things, eat those too. It's all about eating intuitively, and this is something I've been exploring more and more as a nutritionist, as a human and as an eater. 

If this resonates with you and you have questions, thoughts, concerns please reach out! Send me an email and let's work through some stuff, together.

your new potluck staple by michelle cordeiro, cnp

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Somewhere there's a really old issue of Reader's Digest that includes a recipe for a roasted red pepper bean salad. Somewhere. But until I can find it again, I give you this recipe that is SUPER CLOSE to that salad. My sister has been making it for years and I'm in love with it, forcing her to make it for me whenever I had the chance. But one day I realized that I was totally capable of making it myself and the recipe is really quite simple... so instead of forcing her to make it for me for the rest of my life, I just learned the recipe. Because you know, I grew up a little. And I've been rocking potlucks ever since. 

AND YOU CAN TOO! 

This salad is versatile, fresh and such a crowd pleaser. It's gluten free, nut free and can be modified to also be dairy-free by omitting the feta, making it super tolerant to any allergies or diet preferences. Like I said, it's a crowd pleaser. But if you can include the feta, include the feta. 

I love having a good bean salad option when there's a big food spread because it ensures that I'm getting a hearty serving of veg, fibre and protein in one dish. It also stores really well and honestly gets even better with age as the flavours from the dressing sink further into the ingredients. Make it a day before your next BBQ or, I don't know, your next Canada Day party (topical!) to save yourself time and ensure it's at its maximum flavour potential. Maximum flavour potential of deliciousness. 

Okay I'm done blabbing, here's the recipe, hope you love it. 

ROASTED RED PEPPER BEAN SALAD 

FOR THE SALAD: 

2 red peppers, roasted and chopped 

2 (15oz) cans of black beans 

2 cups of corn 

1/2 cup feta, crumbled 

4 green onions, chopped 

1 cup cherry tomatoes, halved 

1 avocado (cubed) for serving 

FOR THE DRESSING: 

1/2 orange, juiced 

2 tbsp olive oil 

1 garlic clove, minced 

1 chopped jalapeño (more or less to taste) 

Salt and pepper, to taste 

DIRECTIONS 

1. Preheat oven to 400 degrees Fahrenheit. Place red peppers on a baking sheet and roast in oven for 20 minutes. Rotate peppers and roast for another 20 minutes until peppers are charred and skins can be taken off easily. Let cool, remove stem, seeds and charred skin and then chop into bite sized pieces. 

2. Combine dressing ingredients in a bowl and mix well. Set aside. 

3. Combine chopped roasted red peppers, black beans, corn, feta, green onions and cherry tomatoes in a large bowl. Cover with dressing, stirring well and let sit in the fridge for at least 2 hours (the longer the better!). Add avocado right before serving and adjust salt and pepper as needed. 

4. E.N.J.O.Y

BREW YOUR OWN KOM-BOOCH-A by michelle cordeiro, cnp

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Do you have any rituals that you love? 

Maybe it's waking up and making coffee, spending time in the kitchen, doing a crossword with your roomies (hey guys!), or long afternoon dog walks. For me, it's creating a big batch of home brewed kombucha and watching my baby SCOBY's grow and grow and grow. I LOVE IT. 

If you've ever brewed your own kombucha, you know what I'm talking about. And if you haven't, join me this summer for a Kombucha Making Workshop! I love these workshops and love giving away my boochy expertise, SCOBY's + Starter to get more home brewers going! Join me :) 

I started brewing kombucha about 2 years ago and have pretty much fallen in love with the process, my bebe SCOBY's and the drink itself (tastes great on it's own, flavoured with ginger, or spiked with an added shot of rum). A quick Google search and you'll find the list of potential benefits is quite hefty, but I've found that there are specific advantages that I notice most - more on that soon! 

KOMBUCHA, WHAT ARE YOU? 

Kombucha is a fizzy, fermented bevvie made from tea, sugar and a culture of bacteria and yeast (it's not gross, promise). The tea is fermented for 14-21 days which builds up the healthy acids and probiotics that do wonders for gut health. 

The bacteria and yeast component is called a SCOBY, which stands for Symbiotic Culture of Bacteria and Yeast. The SCOBY (also known as the culture, the mother, the brain, the jellyfish...) eats up the caffeine and sugar to create organic acids that are present in the final brew. These wonderful acids are great for your health in many many ways, such as... 

THESE ADVANTAGES

We're talking less bloating, better digestion, increased nutrient absorption, energy boosts, immune system improvements, detoxification and on and on it goes. But I encourage (as with all things) to see how it makes you feel in your body and go from there. 

I find that kombucha does WONDERS to boost my stomach acid levels and reduce acid reflux, while helping my digestive system work a little more efficiently. For this same reason, it feels great to down some booch after a big meal when I feel sluggish and bleh. And I mean, it makes sense when you combine the fizz, the organic acids AND the added fresh ginger (that I rarely leave out of a brew because I love the SPICE). 

The probiotics found in kombucha help to reinoculate your gut with GOOD, disease-fighting bacteria that ward off bad bacteria from making a long term home in your belly. And while the amount and strains of these bacteria aren't as plentiful as taking a high dose probiotic supplement, by incorporating kombucha (and other fermented foods) into your diet, you're able to ensure you're getting a small dose of good bacteria each day. I like to think of the probiotics in kombucha as a good maintenance dose that you can easily incorporate into your life in a delicious and inexpensive way (when made at home of course!). 

When we think of detoxification, our liver is the main detoxifying organ needed to get the gross stuff (toxins, pollution, chemicals, etc) out of our bodies (if you want to know how to detox daily, check out this previous post right over here!). Glucuronic acid is created during the kombucha fermentation process and it's also made by our liver, binding itself to toxins to prevent them from being reabsorbed in our system. 

I like to think of this acid as a knight in shining armour that sacrifices itself for the greater good - because once the acid has bound to a toxin, it's forever removed from the body along with whatever is being detoxed. 

So when we think about all the chemicals we're exposed to on a daily basis, our bodies have to work pretty hard to keep up with proper detoxification. This is where supporting our liver becomes extremely important. By drinking or eating foods that increase our body's ability to detox, we're taking some of the workload away from the liver, allowing it to improve it's detox ability even more! I mean if you didn't already love drinking kombucha... 

INTERESTED IN BREWING YOUR OWN? 

Now let's get into the good stuff. HOME BREWING! 

ALL YOU NEED is a SCOBY to call your own, some previously brewed kombucha (i.e. starter liquid), some caffeinated tea (this feeds your SCOBY), sugar (this also feeds your SCOBY), a brewing vessel (any glass jar = perfect) and filtered water. 

Brewing your own booch will save you significant funds because each jar of home brew costs just pennies compared to the $4-$6 you'll spend on a store bought bottle. It also allows you to control exactly what goes into it, including the quality of the ingredients. Avoid added sugars and load up on healthy flavouring ingredients to take this concoction to the next level! 

Convinced? Curious? Questions? 

Join me for a workshop or reach out to learn MORE!

homemade electrolyte drink by michelle cordeiro, cnp

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We're all movers, right!? 

Whether it's yoga, pilates, running, cycling, climbing, or dog walking... we all like to get our bodies moving on a fairly regular basis. As the weather heats up (these 30 degree days are amazing but SO spicy), it becomes even more important to hydrate before, during and after wiggling and jiggling our bods. 

Beyond just good old water, it might be time to think about shifting our focus to electrolytes and getting those important nutrients back into our body. I’m not talking Gatorade... Gatorade (and other marketed sports drinks) are often full of processed sugar, artificial colours and questionable flavourings while being void of any actual nutrients. 

Instead, go for a homemade version that is less expensive and more fuelling - because each ingredient plays an important role in hydration and recovery. 

Magnesium! 

Magnesium is amazing for muscle recovery. It helps to calm restless legs and eases aches and pains. This mineral is also plays an important part in stress management by supporting our adrenals, but it gets used up quickly when our bodies do go through stress (physical or mental) - like exercise. For this reason, I ingest magnesium in some form (added to my electrolyte drink or taken on its own) daily. 

Sea salt! 

Real, proper, 100% sea salt is an incredible source of important vitamins and trace minerals, which are also depleted when we move (and sweat!). Plain table salt is stripped of these minerals, so stick to natural sea salt instead to reap all of the benefits. 

Honey! 

Raw honey is the only food on the planet that naturally doesn’t go bad... CRAZY, I KNOW! Honey is full of natural enzymes and antioxidants that help to counteract the oxidative damage that comes from exercising. Honey also contains the amino acid Tryptophan which has a relaxing effect on the body making it perfect for chillaxing. 

Here's what I do! 

ELECTROLYTE DRINK: 

* 2 cups of water 

* 1/4 cup lemon or orange juice 

* 1 tsp magnesium powder 

* 1 tsp high quality sea salt 

* 1-2 tsp raw honey 

* Ice

Dissolve the magnesium powder, sea salt and honey in 1 cup of warm water. Once dissolved, add remaining 1 cup of warm or cold water, lemon or orange juice and ice cubes (if preferred). You can also make a larger batch and keep it in the fridge for the week! 

Enjoy :)

simple stir fry is the best stir fry by michelle cordeiro, cnp

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This past weekend I went up north for a little birthday celebration with my partner. Wanting quick, easy, snack-like foods at our disposal we had evvverrryythhinngg from charcuterie board deliciousness, dips, guac, chips and (because...#health?) a bunch of veggies.

But when you barely touch said veggies (oops), and end up lugging home the cut-up remnants, void of all crunch, you grill that veg UP and turn it into a stir fry because:

1) It can be eaten within 30 minutes of deciding that's what's for dinner AND it's super inexpensive. Just cut up all the veg that’s lost its crunch in your fridge and throw it in.

2) You can make a healthy, really delicious sauce using ingredients you probably already have in your kitchen. Store bought sauces are often full of sugar and GMO soy - things that are common allergens and can cause inflammation, but are easily avoided when you make your own.

3) Cooked vegetables are often easier to digest, especially if you find yourself bloated after eating them raw. Raw veg can be tough to properly digest and breakdown causing things like bloating, gas and cramping. If this is you, lightly steaming or sautéing can do wonders!

SIDE NOTE #1: I whipped this up, ate it and didn't think to take a picture or share the recipe until THIS VERY MOMENT as I write this and my partner finishes off the last bit of leftovers... I don't think I'm meant to be a food blogger. But please enjoy the generic stir fry stock photo above; it actually looks fairly, sort of, maybe, similar.

STIR FRY

4 Servings / 30 minutes

INGREDIENTS

●      1 tbsp coconut oil

●      1 onion, chopped fine

●      2 garlic cloves, minced

●      1 tsp cumin

●      1 tsp smoked paprika

●      1 bell pepper, sliced thin

●      6 mushrooms of choice, sliced

●      1 cup chopped carrots

●      1 cup green snap peas

●      1/2 cup cherry tomatoes, halved

●      1 cup broccoli, cut into small florets

●      2 tbsp sesame seed oil

●      salt and pepper to taste

●      1/2 jalapeño (optional, but really good)

●      1/2 package brown rice noodles (or rice!)

●      hemp hearts + crushed almonds for serving

DIRECTIONS

Heat coconut oil over medium heat in a large wok. Add onions and garlic and sauté with cumin and smoked paprika until softened. Be careful not to burn the garlic (I always burn the garlic).

Add all chopped vegetables (or whatever veg you have on hand). Drizzle with the sesame seed oil and sauté for 10-15 minutes until everything starts smelling delicious and the veg is cooked to your liking. Add salt, pepper and optional jalapeño.

While the stir fry is cooking, fill a large pot with water and bring to a boil. Once boiling, pull the pot off the heat and add brown rice noodles. Break up noodles gently and allow to soak until soft and cooked through. Drain the water and immediately toss the noodles into the stir fry to prevent sticking. Sprinkle with hemp hearts + crushed almonds and you are good to go!

SIDE NOTE #2: My only issue with this meal was the fact that it was lower in protein. If we weren’t totally exhausted and out of groceries, I would absolutely add a better protein source. Chicken? Beef? Tempeh? Whatever you’re feeling, add it in!

 

E N J O Y !

Make your own: Almond Milk by michelle cordeiro, cnp

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One week into the 20 Day Good Body Feel Reset and I'm feeling gooood. Especially because I've found my sweet cravings have been curbed by Emily's granola recipe and a ginger turmeric almond latte I've been loving lately.

I've embarked on this challenge with my housemate who hates store bought almond milk (and I don't blame her). Although I don't necessarily hate the taste of the store bought stuff, I would always choose homemade almond milk first and foremost! Not only is it quick to make, but the ingredients are MUCH less funky and it tastes so. much. better (housemate approved!!).

SO I PROMISE once you try your first batch you'll never want to go back to the store bought variety. And you shouldn't...there's often thickening agents like carrageenan, added sugar and preservatives in the store bought stuff that you just don't need.

What I find most interressstttinnngg is that I can’t find a brand that lists the percentage of almonds in the beverage. Meaning, to keep costs low there is likely a low amount of almonds actually in your almond milk (I know, WHAT?).

Although you can make this recipe with a strainer, I would definitely recommend investing in a nut milk bag. It just makes the process much faster and more efficient; I find you get more milk out of the almonds with the bag rather than a strainer. PLUS I use my nut milk bag as a reusable bag for bulk items/produce, it's very multifunctional! Alternatively, if you already have reusable produce bags they might just work great as a nut milk bag too. Give it a go!

I also had a teacher once who  said he never actually strains the almonds out of his. So if you're not picky about a grainier milk then that's always an option too. I'm personally far too particular to just leave the almond pulp in there. But you do you!

And I mean, this kind of goes for most things, but I figure if you can make it at home, you may as well make it at home. The recipe is simple:

ALMOND MILK

INGREDIENTS

  • 1 cup of almonds, soaked overnight* in enough water to cover at least 2 inches above almonds
  • 4 cups of water
  • pinch of cinnamon (to taste)
  • pinch of sea salt (to taste)

*If time is an issue you can soak the almonds in boiled water for an hour to soften!

DIRECTIONS

Rinse the soaked almonds until water runs completely clear. Place almonds in blender. Add water and blend on high for 2 minutes.

Pour mixture either into a nut milk bag or strainer, and strain into a bowl until all liquid is released. The nut milk bag requires you to squeeze for a few minutes until you just can't squeeze anymore (BONUS ARM WORKOUT!). You should be left with fairly dry almond pulp.

Pour almond milk into jars (it helps to pour through a funnel, or back into the blender first for minimal spillage) and add the cinnamon and sea salt.

Shake it up before each use. It WILL separate, and this is totally normal!

TIPS AND TRICKS

Want it sweeter? Add a couple dates to the blender with the almonds and water (I find 3-4 dates is enough).

Want it creamier? Use more almonds!

Want it more economical? Use less almonds!

The almond milk can last about a week in the fridge before going sour.

Full disclosure, I once made a smoothie with soured almond milk (it was an accident!!) and maybe, sort of, really liked the taste...but I do smell check it now to make sure it hasn't gone off I SWEAR.

PS. I still haven't found the best way to use the leftover almond pulp, and it often just sits in my fridge forgotten until I find it weeks later. So any suggestions PLEASE send them my way!

 

Detoxing: Does it have to be scary? by Michelle Cordeiro, CNP

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I did a juice cleanse a couple years ago. For two days all I drank was juice and the whole time I was patting myself on the back for doing such a great thing for my body (I'm often my own personal cheerleader). But then I started to think about what happens after the cleanse? Was two days enough to purge my body of all it's toxins? Am I just good to go for another year now?

Of course not.

And this is why, while there could be value in juice cleansing, it's also important to adopt ways that you can keep the toxins moving OUTTA THERE every day, rather than saving them all up for your yearly cleanse.

Detoxing doesn't mean making huge, crazy, unsustainable changes to your diet for a day or two. And it also doesn't have to mean swearing off your favourite foods or those happy hour gin and tonics (at least not in my books!).

Gentle detoxes help your body get rid of all the junk that accumulates from pesticides, pollution, plastics, alcohol, smoking, non organic animal products/produce, conventional skincare, tap water, makeup and the list goes on and on. Even if you only eat organic salads and green smoothies all day, you can still find benefit from detoxing! Your liver already has so many jobs and functions to perform, think of detoxing as your way of easing the workload.

Now remember that there are 6 channels of elimination (liver, colon, lymph, kidneys, skin and lungs) and it's beneficial to target all of them when detoxing.

But start slow! Incorporate 1 or 2 of these into your day and see how you feel. The best way to start is choosing practices that easily fit into your life and schedule so they can become a lasting change in your lifestyle. My favourites are the ones I can do right when I wake up so 1) I don't forget (heh) and 2) my day is set up on a positive tone.

Let's start easy peasy:

WATER (+ LEMON)

Targets: liver + kidneys + colon

I adopted this habit years ago thanks to a past roommate and have stuck to it ever since. Every morning I wake up and drink 1L of water FIRST THING. Drinking water throughout the day is important, but starting your day with a litre (or as much as you can!) helps to rehydrate your body after a good night’s sleep.

The more water you drink the less headaches you'll get, your BM's will be more regular and it helps to alleviate dry skin. The addition of lemon is wonderful for your main detox organ - your liver! The lemon helps to alkalize your body, because although lemons are acidic, they have an alkalizing effect when ingested which helps to prevent diseases and boost your energy.

Had a couple drinks last night? Rehydrate your body and show your liver some L.O.V.E by squeezing at least 1/2 a lemon in that glass! And if you're loving this already and looking for something more, try adding a tablespoon of apple cider vinegar as well. This combination helps to increase stomach acid and beneficial enzymes to properly break down your food. Great for digestion. Great for detoxing. What do you have to lose?

CHLOROPHYLL

Targets: colon

THIS. STUFF. I honestly can't get enough of chlorophyll since opening my first bottle a year ago. It's what makes plants green and healthy, yes, but is also great for your liver and therefore a key detox addition. 1 tablespoon in a litre of water (it can be that same morning litre referenced above!) helps to pull toxins through your body and clean up your colon.

If you have bad breath (or know someone who does...) this is often a sign of things not moving through your gut properly. One of my favourite benefits of drinking chlorophyll is that it's actually an internal deodorizer! SO COOL. It helps to kill odour causing bacteria in your gut and therefore kill the bad breath and body odour that's caused by this funky buildup. If it's your first time trying it, go for the mint flavour to ease into it even though I think it tastes delicious on its own (and if you've attended any of my Kombucha Workshops you know this is a staple flavour of mine!). The addiction is real.

GET SWEATY

Targets: skin + lungs + lymph

This might be an obvious one, but can't be stressed enough. A daily sweat sesh can expel toxins through your skin, one of the major but often forgotten about channels of elimination. Saunas, hot yoga, an outdoor workout (especially when the weather warms up) or whatever movement gets your body nice and sweaty!

One thing you might not think of is to always shower directly after - this washes off the toxins that you've just expelled and prevents them from being reabsorbed through your skin.

BRUSH YOUR BODY

Targets: skin + lymph

THIS! Go get a dry brush and spend some time (I promise it only takes a couple minutes) before showering brushing your body and you will become addicted, honestly. Not only does it brush off dead skin cells, it helps to open up your pores so your skin can better eliminate toxins from your body. We all know that the skin is the largest organ right? So it only makes sense that we treat it with some kindness and help it perform one of its many functions: detoxification!

Dry brushing helps to detox by getting your lymphatic system moving (known as the drainage system of your body), removes dead skin cells (which is why I stand in the shower while I brush..) and helps with proper circulation and blood flow. You can freestyle your technique somewhat, but make sure to start at your feet and brush upwards towards your heart in short strokes.

DRINK SOME BOOCH

Targets: liver

If you know me, you know I love my kombucha. Having been home brewing for the past two years I've read, seen and experienced the benefits of drinking this bubbly tea. But when I'm talking detoxification and booch, I'm talking more specifically about the glucuronic acid produced during the fermentation process. This organic acid is also made by your liver to bind to toxins and escort them out of the body.

The benefit to also drinking booch as a source of this acid is that you're again reducing the toxic load on your liver by lending it a hand in the organic acid producing department. Once this acid is bound to a toxin, it sacrifices itself to get that toxin out of your body; so drink up! Kombucha is great to drink first thing in the morning, during an afternoon slump or when you've devoured a large meal (mindfully of course!).

Simple changes, and I swear by them. Simple changes make healthy habits easier, more accessible and readily available to you on the daily. Give these a try and keep me posted on how you do.

Feel like you need a detox that goes a little deeper? Shoot me a message, I got you.