Imagine your typical morning. You wake up and brush your teeth. You wash your face, hop into the shower, use shampoo, conditioner, and body soap. You may also use shaving cream, contact lens solution, lotion, and SPF. Then, on your way out the door, you might use a spritz of perfume or cologne. You might have used 10 products before you even left the house! In fact, the average woman uses 12 products with 168 chemicals daily!

Many of us are unaware of the potential harm from ingredients found in everyday products and yet we wear some of these products on our skin all day long!

Like other areas of wellness, these practices can energize us or drain us. Luckily, we get to choose what we eat and what we use.

Just as with food, looking at product labels can be confusing. There are many key terms, buzzwords, and ingredients to be aware of when shopping for clean products. Keep in mind that every small step toward detoxing your personal care routine adds.

Why Clean Beauty?

Finding a routine and products that support your health and the health of the environment can fuel you and offer nourishment. It can help you create moments to look forward and connect you to your personal values. Choosing products that support the health of your skin, hair, and body can also inspire you to support yourself in other areas. It may take some experimenting to find replacement products that work for your body, budget, and lifestyle. After you feel comfortable with those changes, consider graduating to products that you use less consistently.

Remember, clean beauty is an evolving spectrum. The more we learn, the more we can make conscious choices that fit our lifestyles.

Here are some simple shifts you can consider making:

Remember that self-care is unique. Maybe you’re not ready to look at ingredients labels right now but searching for products without these ingredients feels like a first step!

Conclusion

There are many ways to detox your beauty and personal care practices, and your approach will be unique to you. Whether you’re new to clean beauty or well-versed in this area, here are a few helpful reminders as you move forward:

1. Detoxing your beauty routine can be a whole-person health journey.
2. It’s a step-by-step process.
3. The more you understand key ingredients to avoid and how marketers try to trick you, the easier it will be to make informed choices.
4. Clean beauty is more than products and routines; it’s also about honoring inner beauty.

I work with my clients personalized programs, if interested in learning more on how to Detox Your Life, schedule a consultation with me.

I can’t wait to meet you!

This process can be inhibited by certain diet and lifestyle practices, from consuming a nutritionally poor diet to drinking excess alcohol. But you also consume much more than just food. You consume the news, your social media feeds, your internal self-talk, the self-care products you put on your skin, the cleaning products you use in your home, and much more.

Reframing the concept of detoxing to address and nourish all the areas of your life that feeds you is a holistic detox.

While it doesn’t come in a package or a bottle, it does result in greater well-being physically, mentally, emotionally, and spiritually.

And the best part? It doesn’t require large changes to your everyday life!

Think small, daily shifts that, over time, create strong, healthy habits that support your wellness goals.

Whole-Body Detox Shifts You Can Start Now

Nutrition

1. Eat whole food.

A varied diet full of colorful fruits and vegetables, whole grains, legumes, nuts and seeds, quality protein, and healthy fats has been shown to help reduce risk for disease and promote a healthy body and mind.

If possible, eating organic or in season and local is a step you can take to ensure you are consuming the nutrients your body needs most. One major difference between this and a traditional detox is the focus on what you add into your diet as opposed to remove from it. Replenishing your body with the foods that work for your unique needs that goes a long way in supporting long-term health.

2. Stay hydrated.

Some people have no problem drinking enough water, while others find it very challenging. If you have a hard time staying hydrated, find other ways, in addition to drinking more water to prioritize hydration in your routine. Considering swapping out coffee for decaffeinated tea; reducing your two or three cups of coffee a day to one cup; sipping on a mug of warm vegetable or bone broth, or eating hydrating foods like cucumbers, watermelon, celery, and citrus fruits. Adding cucumber or fruit to your water glass will also make you feel like you’re at a spa!

3. Help your gut microbes thrive.

Gut health isn’t just a marketing term, it’s key for optimal health! Your gut is responsible for keeping your immune system functioning (almost 80% of your immune system lives in the gut); synthesizing important hormones, like serotonin (the “happy hormone”); and supporting proper digestion, assimilation, and elimination, and much more!

Eating fermented foods, like yogurt, miso, soy, and sauerkraut, is a great start. Take it one step further and promote a flourishing gut microbiome by feeding your gut a quality probiotics and digestive enzymes support multiple markers of digestive health, including bowel movement regularity, stool consistency, transit time, and bloating.

4. Do a “technology” detox.

The number of hours per day we spend looking at a screen rises everyday whether scrolling our Instagram feeds, working from home, or watching TV at the end of a long day. Doing a technology detox will not only help relieve the strain on your eyes but can also help ease anxiety and support more intimate connections with your loved ones. Try implementing a phones-free dinner; put a basket in your home where phones go during family game night; or set limits on your phone so that it automatically cuts you off after a certain amount of time.

5. Build movement into your day.

Exercise isn’t just for your physical health; it has several mental and emotional benefits. You don’t need to spend an hour working out to obtain the benefits of exercise; simply building movement into your day will support your health and, better yet, clear your mind. Take the stairs instead of the elevator; get up from your desk to stretch every hour; use your bike instead of your car (if possible); or park at the back of the parking lot to get extra steps in. It all counts!

6. Prioritize self-care in your everyday routines.

What if we focused on our self-care as much as we do on our general health? Shift your mindset to build supporting practices into your day, such as:

• Getting quality sleep
• Journaling as part of your morning routine
• Creating a prayerand/ or meditation practice
• Taking breaks from work to stretch, eat, or get fresh air outside
• Focusing on your breath when you get stressed
• Putting your phone away during important conversations
• Talking with someone you feel safe with about your wellness and wellbeing

Rethinking Detox

Detoxing doesn’t have to be hard. By rethinking what it means to detox, you’re finding new ways to optimize your whole well-bein

Yes! It is Polyphenols.

They are phytochemicals naturally found in plants. It helps them keep strong and viable. They also give plants a certain color and taste.

These compounds are a rich source of antioxidants. Antioxidants are vital to your health because they protect your cells from free radicals. These antioxidants scavenge these harmful invaders and potentially reverse the damage the free radicals caused. Polyphenol utilization requires gut bacteria, and its absorption promotes probiotic gut bacteria.

However, when consumed and broken down by gut bacteria, polyphenols can have antioxidant and anti-inflammatory effects in the body. In addition, they feed gut bacteria and help support a healthy microbiome. They also have a positive effect on things like weight management and immune function.

Polyphenols are split up into four general groups: flavonoids, lignans, phenolic acids, and stilbenes. 

• FLAVONOIDS

Flavonoids are beneficial to your health because they are rich in antioxidants and contain anti-inflammatory agents.

• LIGNANS

Lignans are beneficial because the help to regulate hormone levels and help reduce levels of cortisol. 

• PHENOLIC ACIDS

Phenolic Acids are an anti-inflammatory agent that may help decrease your chances of developing many health diseases.

• STILBENES

Stilbenes is an anti-inflammatory agent that may help lower your risk of developing heart disease.

Polyphenols can often be found in a healthy diet containing fruits and vegetables. While a diet consisting of fruits and vegetables produce many benefits, polyphenols themselves have their own unique set of benefits worth considering.

Below are foods and beverages that are full of nutritious polyphenols.

Some of them might even surprise you!

• Fruits and Vegetables. Apples, artichokes, black currants, blackberries, blueberries, cherries, elderberries, olives, plums, raspberries, red chicory, red grapes, red onions, shallots, spinach, strawberries
• Seasonings. Celery seed (dried), cloves, cocoa powder, curry powder, ginger (dried), Mexican oregano, peppermint (dried), rosemary (dried), sage, spearmint (dried), star anise, sweet basil (dried), thyme
• Nuts, Seeds, and Oils. Almonds, cacao, chestnuts, flaxseed, hazelnuts, olive oil, pecans, rapeseed oil, soybeans
• Beverages. Apple juice (pure), beer, black tea, coffee, grapefruit juice (pure), green tea, oolong tea, pomegranate juice (pure), red wine

Polyphenols are micronutrients and the benefits you may experience consuming them in these healthy foods can be very beneficial.

Try adding more polyphenols into your meals and see how you feel!

Below, you will find a list of options to use to boost your immune system naturally. 

• Elderberries.
  • Elderberries have many health benefits. It helps with sinus issues, nerve pain, inflammation, chronic fatigue, allergies, constipation. They have antifungal and antibacterial properties. They are packed with antioxidants and rich in fiber and vitamin C. Most importantly, when used within the first 48 hours of onset symptoms, the extract helps relieve and shorten the duration of symptoms. Elderberry is available at local health stores and online retailers. It can be purchased in a variety of different forms. Certainly, my favorite is sipping on Elderberry Tea.
• Raw Garlic.
  • Raw garlic is an immune-boosting super herb.
    • Garlics nutrition contains vital nutrients, flavonoids, oligosaccharides, amino acid, allicin and high levels of sulfur. Raw garlic is conventionally measured for cooking and medicinal purposes by the clove. It can be used as an effective form of plant-based medicine in your juices or meals. 
• Bone Broth.
  • Bone Broth is very popular.
    • It offers a wide variety of powerful health benefits. Bone broth helps with allergies, asthma, and arthritis. It reduces inflammation in the respiratory system and improves digestion. Bone broth builds and protects muscle tissue. You can make it yourself at home. But if you don’t want to spend that time or effort, you can also purchase organic bone broth at the store.
• Essential Oils.
  • Pure essential oils are are extracts harvested from plants, herbs, and trees, which are carefully steam distilled or cold pressed. Whether you use oils for aromatherapy, personal care, or as household solutions, all aspects of your life will get a boost with a few drops of essential oils!
  • My favorites are Thieves, Eucalyptus, Thyme, Rosemary, Bergamot, and Cinnamon bark.
• Oregano Essential Oil.
  • Oregano oil has many health benefits due to its antibacterial, antifungal, and antiviral properties. It is a powerful plant-derived essential oil that has been used to treat or prevent various infections. It helps manage toenail fungus, common colds, gingivitis, earaches or toothaches, digestive problems such as heartburn and small intestine bacterial overgrowth (SIBO)
• Herbal Tea.
  • Drinking herbal tea daily supports a healthy heart, brain, and digestive health. Herb tea is made from plants that have therapeutic properties so they offer nutritional value and health promoting antioxidants. It combats oxidative stress and promote healthy aging. It keep your body in balance. Therefore, you can have a cup of warm tea anytime in the day!
• Turmeric.
  • Many high-quality studies show that turmeric has several benefits for your body and brain. Antioxidants neutralize free radicals and help your immune system function properly. Many of these benefits come from its main active ingredient, curcumin.
    • For instance, you can drink a glass of turmeric milk daily. Mix 1 teaspoon of Turmeric in 1 cup of hot milk. Add a little honey (optiona).
• Limes or Lemons.
  • Limes or Lemonscontain vitamin C. Wwhich it plays an important role in boosting your immunity.
  • Vitamin C helps the white blood cells function properly so that they can respond quickly to infections. Lemons or limes also aids in removing toxins.
    • For example, squeeze ½ lime juice in 8oz water and drink it on an empty stomach. 
    • Swap out your soda or juice for a glass of fresh lemonade. 
• Probiotic.
  • Probiotics help improve the microflora in the gut and support your digestion.
  • Probiotic yogurt contain billions of gut organisms.
    • For example, I enjoy unsweetened yogurt bowls with fresh organic fruit and nuts and seeds.

In conclusion, to boost  your immune system naturally, the best way to do so is to live a healthy lifestyle.

Not only your immune system will benefit, but every part of your body!

Following a healthy, balanced diet is one way you to boost your immune system naturally. In addition, the quality of the foods you eat play an important role and maintain your immune system in shape.

Healthy foods include healthy fats, vitamins, minerals, whole plant foods, fermented foods, herbs, and spices.

I offer personalized, results-driven health coaching. Focused on a lifelong approach, instead of short term. 

Are you ready to make a lifestyle change that lasts! 

Contact me!

Taking advantage of fall seasonal produce!

Ingredients:

1. Carrot
2. Apple
3. Ginger
4. Garlic
5. Lime

What’s your favorite morning juice?

Ingredients:

• 4 large eggs
• 1 cup coconut sugar
• 1 cup pumpkin puree
• ¼ cup avocado or melted coconut oil
• 1 teaspoon vanilla
• ¾ cup oat flour
• ½ cup coconut flour
• ½ teaspoons cinnamon
• ½ ginger powder
• 1-½ teaspoon baking powder
• ½ teaspoon baking soda
• Pumpkin seeds

Instructions:

1. Preheat oven to 350ºF. Prepare an 8×8 square baking dish with parchment paper.
2. In a large bowl, add the eggs, coconut sugar, pumpkin, avocado oil, and vanilla. Mix until fully combined.
3. To the bowl, add the oat flour, coconut flour, cinnamon, ginger, baking powder, and baking soda. Mix it together until it’s fully combined.
4. Transfer the batter into the baking dish. 
5. Top with pumpkin seeds.
6. Bake for 40-45 minutes.
7. Transfer to a cooling rack and let cool completely.

Enjoy!

Piña Colada is a fresh cocktail that has a fresh fruity flavor. It is a popular drink throughout the Caribbean. This drink was created in Puerto Rico by bartender Ramón Portas Mingot. He states that he made it first while working at the Barrachina Restaurant in Old San Juan. And the restaurant stands by him – proudly proclaiming that it is the true birthplace of the piña colada and the locals are very proud of that fact too! We will drink to that!

Although this is not the original cocktail recipe, this is my version of a Piña Colada full of nutrients and digestive enzymes from the pineapple and anti-inflammatory compounds from the turmeric.

I blended the following ingredients:
– 1 cup pineapple
– 1/2 cup papaya
– 1/2 cup coconut milk
– 1/4 tbs turmeric
– 1/2 tbs ginger
– 1 scoop of collagen
– 1/2 cup carrots
– 1 handfuls of baby spinach
Topped with unsweetened shredded coconut flakes

Cheers to WELLNESS!

#coachkimdugan

Ingredients:

• 3 tbsp extra virgin oil
• 1 slice of fresh mozzarella cheese
• ½ medium onion minced
• 4 small tomatoes cut in 4 halves
• ¼ cup fresh basil 
• Balsamic glaze (optional)

Directions:

Add 1 tbsp of oil to a medium skillet. Add onions and tomatoes cook until

they are softened and caramelized for about 5 minutes but still hold their shape.

Turn off heat. Cook pasta according to instructions. Drain the pasta and toss

in extra olive oil, fresh mozzarella pieces and tomatoes and onions sauce. 

Garnish with Basil and Balsamic Glaze (optional)

Enjoy!

#coachkimdugan

But improved digestion and helping the body to detox aren’t the only benefits of papaya. It can also help improve heart health, reduce inflammation, strengthen blood and so much more!

Here are a few recipe ideas using papaya:

• Breakfast: Top Greek yogurt with diced papaya, sprinkle cinnamon and add chopped nuts and seeds.
• Appetizer: Cut it into strips and wrap a slice of prosciutto around each strip.
• Smoothie: Combine the diced fruit with coconut milk, cinnamon and turmeric. Blend until smooth.
• Salad: Chop papaya and avocado into cubes, add shredded cooked chicken and dress with olive oil and lemon.
• Dessert: Combine the chopped fruit with 2 tablespoons of chia seeds, 1 cup of almond milk and 1/4 teaspoon of vanilla. Mix well and refrigerate before eating.

#coachkimdugan

It can be defined as experiencing optimal physical, mental, emotional, and spiritual well-being.

At its core, whole-person health is self-care!

It’s listeting to your body and taking action to meet those needs. It requires making choices that help you function optimally and thrive across different areas of life. We all have tried new diets, fitness routines, or other health approaches because you’ve heard it works for other people.

However, that doesn’t always work well. Why? Because we’re all different!

Whole-person health is one size fits none! Everyone has unique needs – what works for one person won’t necessarily work for another. It’s about understanding that there’s a lot more to health than just making the “right choices” and experimenting to find what’s most beneficial to you right now. While there are basic ideas that support many people, health looks different for every person and we all have our own experiences with it. The other part is that your unique circumstances and needs change over time. Therefore, it’s important to continually adapt your approaches to health in order to adapt to those changes.

Be kind to yourself!

#coachkimdugan