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!

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

Ingredients you will need to make these mini bars:

• Dark Chocolate
• Unsweetened coconut flakes
• Coconut oil
• Almond Butter
• Your favorite nuts, I used almonds
• Ice cube mold

In a pan melt the dark chocolate with coconut oil. Then add crushed almonds and unsweetened coconut flakes into the mix. Pour the chocolate mix into ice cube mold. Smear some almond butter on top of the chocolate and garnish with almonds. Put it in the freezer for 20 + minutes. 

They are so delicious and a quick dessert or snack!

Enjoy!

#coachkimdugan

To make it a lifestyle, I focused in adding simple things and nothing extreme. I balanced my daily routine and added things that made me feel good. Keep in mind that creating a new wellness lifestyle takes time and a commitment to yourself!

– Morning Routine: I enjoy a cup of lemon water when I wake up and I drink celery juice or a herb tea 15 minutes after to start my day. I make sure I have a healthy breakfast and my supplements while I practice gratitude and prayers.

– Daily Movements: I have always loved to exercise but I am guilty of having said at some point “I don’t have time”. with my new lifestyle it is now part of my daily routine. I started by mixing it up between daily walks, echelon.fit, and strength bands. Remember, even if you are going for a walk or an online dance class: be flexible! The important thing is to be consistent. Start with small and simple movements and see how you feel. Listen to your body.

– Self-Care: I suggest an Epson salt bath, reading a book or listening to your favorite podcast or music.

– Plan quality time with family and friends. A cup of coffee or a conversation with a friend can lead to happiness and is time well spent!

– Sleep is important to feel rested and to renew your energy for the next day. Try to aim for 7-9 hours.

– In terms of food, by eating and drinking foods that are good for you, you will naturally have less room and desire for unhealthy foods. You will simply remove the unhealthy processed foods and increase whole and high-quality foods that works best for your body and lifestyle!

It is true that every journey is unique and a healthy relationship with food is important! I balance my choices between nutrient dense foods to nourish my body as well as other foods that bring me JOY!

#coachkimdugan

Just as you eat clean, nutritious and organic foods to achieve optimal health, it is important to create a home that lights you up from the inside out. As bio-individuals, these preferences will vary for everyone.

I want to share with you some of my preferences:
– Houseplants: they not only add color and liveliness, but they also help purify the air and boost your mood.
– Open windows and allow fresh air flow.
– Open blinds and curtains to allow sunshine to filter in.
– Use appliances efficiently. Don’t leave lights and other electrics turned on. 
– Recycle trash.
– Use essential oils for aromatherapy and purifying air.

My favorites are peppermint, thrives, and lemon from Young Living.

Enjoy creating a nourishing home environment that brings you greater health and happiness! 

#coachkimdugan

Remember washing produce helps reduce the number of pesticides and germs that have accumulated during growing and transport to your home. Always wash, even if it is organic! Especially the ones in the dirty dozen list.

Making your own wash is an easy, inexpensive way to protect your family and save some money.

I personally use this mix:

Equal parts of vinegar and water in a large bowl – you can also use it in a spray bottle. The acidic components in vinegar kills bacteria and helps to dissolve the wax and pesticide residues found on the skins of many fruits and vegetables. Then rinse with fresh water and pat dry before storing or cooking.

They will be tasty and powerful!

#coachkimdugan

Why is organic so important?

Every year, the EWG (Environmental Working Group) shares a list called ‘Dirty Dozen’ that highlights 12 fruits and vegetables that are the most contaminated with harmful pesticides.

I was shocked to see my favorites are at the top of the list!

1. Strawberries

2. Spinach

3. Kale, collard and mustard greens

4. Nectarines

5. Apples

6. Grapes

7. Cherries

8. Peaches

9. Pears

10. Bell and Hot Peppers

11. Celery

12. Tomatoes

More than 90% tested positive for at least one pesticide residue. If you are not already, you should consider buying organic beginning with these top twelve produce items. When we switch to organic foods, we are lowering the levels of pesticides inside of the body. Remember: the thinner the skin of the fruit, the more likely it is that pesticides can leak through.

Save this list for your next groceries shopping trip! Buy Organic! Reach out if you have any questions!

#coachkimdugan

Gluten is a group of proteins found in wheat, barley, and rye. It gives bread that doughy and elastic structure. Because it is also a flavor enhancer, it’s found in sauces, beer, and in other hidden ingredients.

I personally suffer from gluten sensitivity and I start feeling discomfort right away when exposed!

Symptoms from gluten exposure vary from one person to another, but the most general symptoms are cramping (abdominal pain), heartburn, indigestion, fatigue, bloating, diarrhea.

While there is no magic remedy, here are some tips that have helped me recover from accidental gluten exposure:

– Drink lots of water – staying hydrated is very important to flush out your system.
– Take digestive enzymes.
– Consume probiotics.
– Get some rest your body needs time to heal.
– Drink ginger or mint tea. 
– Drink bone broth.
– Essential oils and Massages: I apply a few drops of peppermint oil diluted with coconut oil and rub my abdominal area – it helps ease the discomfort!

Gluten is often found in foods, but also in medicines, vitamins, and supplements. Gluten intolerance, also called gluten or non-celiac gluten sensitivity, is discovered when your body reacts badly to eating gluten.

I hope these tips help! Reach out if you have any questions!

#coachkimdugan