Gut Cleanse

Gut Cleanse

Who needs a gut cleanse?

ME! 

There are many health complaints that may benefit from a gut cleanse including:

  • Bloating
  • Constipation and diarrhoea
  • Fatigue
  • Depression
  • Allergies
  • Skin issues
  • Mood swings
  • Headaches
  • Joint pain

A gut cleanse is essentially eating a clean diet of unprocessed, unrefined gut-friendly foods as well as some gut-friendly supplements. For more serious health complaints, commit to a four-to six-week cleanse, for general wellness opt for two weeks.

 After holidays is also a good time to cleanse as alcohol and treat foods wreak havoc on gut bacteria and gut lining. 

The best foods for your gut

  • Apple cider vinegar (this stimulates digestion)
  • Fermented foods such as sauerkraut, kefir, coconut kefir yogurt, kombucha, kimchi (these foods promote a healthy balance of good bacteria in the gut)
  • Turmeric powder (this has great anti-inflammatory properties)
  • Fresh ginger (to aid in digestion and nausea)
  • Psyllium husk (a great source of fibre for bowel function)
  • Cabbage, kale, broccoli and other brassica vegetables (these enhance detoxification and are a good source of fibre)

Supplements

  • Probiotic powder or capsule - this promotes healthy gut bacteria. Look for one that contains at least 15 million CFU and includes Lactobacillus acidophilus, Bifidobacterium lactis and Lactobacillus rhamnosus strains.
  • Aloe vera and spirulina green powder - these both promote gut cleansing and repairing.
  • Glutamine powder or capsule - this strengthens and supports gut lining.
  • Digestive enzymes capsules - these promote optimal food digestion and nutrient absorption.
  • Fish oil capsules - these have great anti-inflammatory benefits. Look for 1000mg per capsule.

Gut cleanse cheat sheet

Foods to include:

  • All fresh seasonal vegetables, especially brassica vegetables
  • All fresh seasonal fruit
  • All fresh sprouts
  • All fresh herbs and spices, especially ginger and tumeric
  • Unsweetened almond milk, rice milk or coconut milk
  • Fermented foods
  • Apple cider vinegar
  • Gluten free grains (rice, quinoa, buckwheat, millet..)
  • Chicken, eggs, fish, turkey (all organic where possible)
  • Avocado, e.v. olive oil, raw nuts and seeds (including psyllium husk), nut butters, coconut oil
  • Herbal tea and green tea

Foods to avoid:

  • Dairy (natural unflavoured yogurt is ok)
  • Gluten (wheat bread, cous cous, pasta, rye, spelt)
  • Legumes
  • Deli meats, red meat, bacon, sausages
  • Processed/ refined foods (breakfast cereal, canned foods, chips, biscuits, pastries, muffins…)
  • Sugar, sweets, milk chocolate, jams, fruit spreads
  • Hot chips, burgers, fried foods
  • Alcohol, coffee, soft drinks
  • Margarine, commercial dressings, sauces, artificial colours, flavours, additives, flavour enhancers & hydrogenated fats
     

Gut cleanse sample meal plan  

Water - At least 2 litres of spring water and herbal teas throughout the day.
Morning supplements - 1 serve aloe vera + spirulina green powder + 1 serve glutamine powder in 200ml pure water + 2 fish oil capsules + 1 serve digestive enzymes
Breakfast - Quinoa and grated pear porridge cooked with almond milk and 1 tbs flaxseed meal + 100g unsweetened natural yogurt
Snack - Handful raw nuts + green tea
Lunch - Mixed seasonal vegetable salad with a palm serve size of grilled organic / free range chicken seasoned with garlic, tamari soy and turmeric powder. Dressing 1 tbsp. apple cider vinegar + 1 tbsp. extra virgin cold pressed olive oil
Snack - Raw vegetables + guacamole (mashed avocado, chopped tomato, lemon juice, garlic, coriander and seasoning)
Dinner - Palm serve size of baked salmon with seasonal baked vegetables with coconut oil + side serve of kimchi
Evening supplements - 1 serve aloe vera + spirulina green powder + 1 serve glutamine powder in 200ml pure water + 2 fish oil capsules + 1 serve probiotics

* all information above is excerpted from this article

Why

Why

My first true experience with Essential Oils was when David Crow, founder of Floracopeia visited the yoga studio where I was in teacher training. He was traveling with his beautiful oils, and home, in his truck. My experience of this Essential Oils Medicinal Shaman was otherworldly and such a gift. I had not yet met anyone who opened this kind of world to me. He told stories of Night Blooming Jasmine and Blue Lotus Attar, Rose Attar, that appealed to my wonderlust and poetic sensibility. I could see why bringing oil to the newly born King was such a big deal. The scents were Divine, and very expensive, as they should be, and well worth it. I bought a small potent collection of my favorites. Frankincense and Sandalwood dispersed quickly and I was intoxicated by the very precious Rose Attar so that disappeared, but I still have others, which included the Vetiver. More than a decade later, the deep earthly green-grass smell instantly grounds me. I used the oils in meditation and prayer practice, while journaling, writing, creating and to add intrigue and adorn my body. I continued to use them in baths even as I began to loose my sense of smell to allergies and developing polyps, the memories and subtle energy of those divine compounds and molecules still triggered delight and intoxication. 

My teacher started to talk more and more about Oils and her emerging Oils business, and though I loved hearing of her discoveries and knowledge gleaned, I wasn't interested in building a business. The packaging was beautiful and the sourcing standards stringent, but because I couldn't smell, they didn't mean that much to me; and I was unclear and unsure about this so called multi-level marketing company.

Then we found out that Brendan has dmd

Along with the tears and sympathy and offers to be there for us, came an outpouring of Oils - our family was truly anointed with Oils - Console and Peace and all the oils for muscles repair, cellular regeneration, inflammation and sadness, strength, peace of mind, peace of soul. We had the diffuser going all day and night all summer long. We cried and woke up to a parent's nightmare. Time went on and more friends sent oils and books and cards and donations and family helped us move into a more suitable house in a neighborhood close to an extremely supportive school with trails near by. We received so much, I was stunned by the generosity. Even though I could feel the energy shifting and softening us, I still couldn't smell. So, when I got home from the hospital after having nasal surgery this fall, and could smell for the first time in about 7 years, I started to cry. These oils, not only energetically magnificent, but the smells - oh, the smells. Divine delight.

As I began to understand what life as a dmd family would entail, the special and financial needs we would be facing, I began to reconsider everything that my teacher was saying about building a business with doTERRA. This what I know:

dōTERRA, The Company. Founded in 2008 by experts in the Essential Oils business, there are no outside investors with dōTERRA – the owners personally funded the start-up and own 100% of the company. They changed their lifestyles, took second mortgages, and worked without pay to make their own choices early on. dōTERRA is now the largest oil company in the world, debt-free.

dōTERRA is family-focused and pro-woman. One of the owners is a woman; Mamas and babies and families are welcomed, encouraged and supported through dōTERRA, from classes to conferences.

dōTERRA gives back. Healing Hands is dōTERRA’s non-profit, and it’s funded by members, employees and the executives. Our option is to donate each month on our monthly orders, and the company raises funds via events as well. Healing Hands has raised hundreds of thousands of dollars and has changed many lives in several countries. In 2016, doTERRA Wellness Advocates and Wholesale Customers donated over $500K to Operation Underground Railroad through donations to the Healing Hands Foundation. Operation Underground Railroad, also known as OUR, is a non-profit organization with whom doTERRA has partnered to extricate as many children as possible out of sex trafficking. Our donations have also helped fund the construction of a facility in Thailand, with state-of-the-art technology to intercept trafficking before it happens.

We’re also supporting the victims’ aftercare. Some receive care through Days for Girls, another organization with whom doTERRA is partnered, educating girls and women on women’s health and sustainable feminine hygiene. Having helped over 640K girls and women to date, Days for Girls affords them the dignity and supplies to function in society during their cycle so they aren’t missing chances to learn and grow out of poverty. Without sustainable solutions to manage their monthly cycle, women are abolished from society for the duration of their menstrual time every single month. 1 in 10 girls in Sub-Saharan Africa, 113 million adolescent girls in India, and 30% of girls from rural areas of Brazil will miss school this year without the help of Days for Girls.

dōTERRA’s Oils are high quality. Pure, high quality, optimally-sourced Oils are at the heart of dōTERRA’s success. Sourcing the Oils where they flourish, making sure the soil is primed, harvested at the perfect time, distilled for the ideal amount of time at the perfect temperature – this leads to a high quality Essential Oil. dōTERRA also has many exclusives with their growers, so their Oils are exceptional. Visit Source to You for extensive information on the sourcing and quality testing of doTERRA Oils.

dōTERRA’s testing practices are stringent. For transparent accountability, they’ve created an internal standard called Certified Pure Therapeutic Grade® (CPTG), verified by third party labs.  The name is a trademark; the standard is real and concrete. Stringent testing happens throughout the whole process (even monitoring soil quality) on EVERY liter. All of the basics are checked first: sight, smell, taste and touch. Then they test to rule out any presence of fungus, mold, pesticides, extenders and any other contaminants. Learn more about the science of their practices of testing here. Each location has its own specific laws and rules governing agriculture and collecting wild-crafted botanicals. If an oil fails the test, specifically pesticides, there is no secondary process for removing the pesticides or foreign matter. The oils failing the test would simply be rejected. Other than the careful distillation of the oils from the plant material, no other processing takes place. They are aromatic extracts, nothing added, and nothing removed; they either meet that standard or they don’t.

dōTERRA focuses on education. On the site, you’ll find hundreds of hours of free education, guidance, recipes and other support for both oil users and those building businesses. Company-wide resources are supplemented by our team’s resources, from forums to weekly calls, and those who have businesses with dōTERRA are amply supported. Product support of any kind is one email or knowledgable phone call away, detailed PDFs for each oil can be found at doterratools.com.

dōTERRA is helping us detoxify our households. No need for harsh, toxic chemicals to clean your home. No risk of spreading toxins throughout your air – or your cells. Our home smells and feels incredible with of dōTERRA’s On Guard Home Cleaner Concentrate, Detergent, Hand Soap, Toothpaste, and bar soap. With Wild Orange, Clove, Cinnamon, Eucalyptus, and Rosemary CPTG® Essential Oils, the Cleaner concentrate provides natural protection – this powerful blend is combined with plant-based derivatives for a non-toxic and biodegradable way to clean and eliminate odors, safe for loved ones as well as the environment. We use it all over the house.

dōTERRA is committed to Co-Impact Sourcing worldwide. dõTERRA searches the globe to find the best locations to grow the plants for each oil; they team up with local farmers whose families have been growing and harvesting that plant for generations. The company then forms cooperatives, teaching the farmers improved growing techniques, harvesting and distilling methods, and elevates their quality of life. Paying them above fair wages, dōTERRA often brings in the Healing Hands foundation to improve the community as a whole as well. Visit dōTERRA.com and click “Our Caring” to explore projects in Bulgaria, Kenya, Madagascar, Nepal, Guatemala, Haiti and Somaliland.

This video describes why and how dōTERRA uses the Co-Impact sourcing model.

As we enjoy and share dōTERRA, we are providing thousands of jobs globally, changing families and blessing communities.

The people, the social aspect, and the connection. It surprising how much more social I have become, I am still very much an introvert, but I love to cultivate connections and share what I am learning. I am encouraged to be real, honest, authentic, compassionate, and true to myself and am surrounded by others encouraged and encouraging to do so also. So many times a week as I connect with my team via video, text, phone or in person, I’m reminded of why this is such a good choice for me. I love teaching yoga and meditation, and I also love switching on my business mind and creatively considering new ways to share what I love and empower others to take good care of themselves through practice. I also love to study! The power of plants and the elegance of how its all connected, and the cultivation of relationship and community, continues to blow my mind. 

Email me at katseltzeryoga@gmail.com if you’d like to learn more about our team or you may request an invitation to come or host a class; they're free.

Visit here to explore the Oils.

Golden Milk and Sleep Tonic

Golden Milk and Sleep Tonic

Golden Milk
in 1 cup of milk (nut or cow)
1/2 tsp each ground turmeric, ginger, cardamon

Bring to a gentle boil, turn off the heat immediately, cover for 10min
Add black pepper and 1 tbs honey
Pour and serve.

Ojas Building Before Bed Tonic
in 1 cup of milk (nut or cow)
2 pitted dates
3 soaked almonds
1 tbs unsweeted coconut flakes
1 tsp ghee or butter
1 tsp each turmeric and cardamon (add fennel to aid digestion)
1 tsp (approx) freshly grated ginger or a few ginger slices
pinch of salt and black pepper

Bring to a gentle boil, turn off the heat immediately, cover for 10min
add honey or maple syrup to taste
Blend, pour, serve.

 

Benefits of Bone Broth

Benefits of Bone Broth

I make bone broth at least once a week or whenever I have bones in the house like after a roast chicken (or the Thanksgiving turkey carcass) or these spare ribs that I make on very rare occasion, which are crazy good. I am more likely to buy flesh with the bone in for flavor when I cook it and for the bones to use in stock and soups and risotto. I learned how to make stock from my mom - not directly, but indirectly, she had this habit of just taking about what she was doing while cooking. I remember that sometimes I'd think, "Mom, why are you talking about cooking while you are cooking?", she was teaching me, she was always teaching me, in gentle ways. I remember seeing plastic containers in the freezer labeled "stock" with the date and never quite knowing what they were for. But she made most things from scratch and we ate at home most nights growing up. So, bone broth is home for me. I learned more about the benefits of bone broth from the work of Dr. Westin Price and the book Nourishing Traditions which I studied a lot when my boys were babes and I was a nursing mama and feeling depleted. Bone broths helped a lot with my post partum depression and overall wellbeing. 

I did a google search for "benefits of bone broth" and found these:

  1. boosts immunity
  2. alleviates the cold and brochitis
  3. fights inflammation
  4. strengthens bones
  5. helps to build muscle and is a good source of glutamine, an essential amino acid which helps in muscle repair (this is a major for a dmd mama)
  6. improves hydration and replenished electrolytes - I often fill a 32oz mason jar and add a few tbs of miso paste to take with me for the day.
  7. improves mood - I think just being well nourished does this
  8. its good for the gut, the joints, the cells, it improves sleep, and is anti-aging

I don't have a special recipe. I take left over bones and cover them with filtered water, bring to a boil and simmer for a few hours, then strain into a mason jar, return the bones to the pan and do it again.

Here is a recipe from goop.com

Saved

Saved

Witnessed an interaction recently, where one was sobbing and unable to catch breath, terrified and absorbed and unable to dole out socially acceptable niceties. The other, approached with utmost respect and gentleness like Jane Goodall and her apes, nearing this wild creature and able to make a very slight connection, sitting down on the ground close, but without a touch of invasiveness. This approach and this connection softened the other, allowed a little bit of letting go and pulled this frightened creature out of fear and into presence and intelligence - awareness, calm. No longer holding on so tight for survival. This one saved the other, or rather created space, and just enough connection, to let the saving happen. 

We, human beings, have incredible sensitivity and deep, multi-leveled, multi-faceted, shimmering intelligence. We are hard-wired for connection. We know we aren't alone, but we do need reminding.