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!

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!

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

There are more in season, but these stood out the most for me.

September marks the end of some delicious summer fruit and vegetables but there are lots of other fruit like:

• Apples
• Plums
• Grapes
• Figs
• Pears
• and it’s the start of Pumpkin!

Remember, seasonal food is fresher, tastier, and more nutritious!

Use the seasonal food guide to eat seasonally!

If you want a more specific list per your state, go to http://www.seasonalfoodguide.org

There are a variety of olives. They are unique in their own flavor and offer several health benefits:

Here are some benefits:

1. They are full of rich phytonutrients. They are known for being high in vitamin E content, antioxidants, cardiovascular and cancer-fighting.
2. Contain oleic acid. Helps decrease inflammation, blood pressure, and cholesterol.
3. Are a rich source of iron, cooper, and calcium and many other plant compounds.
4. Olives can even relieve pain! They inhibit the growth of enzymes that create inflammation and thus work as natural pain reliever.
5. They also work as a natural probiotic. The phenolic compounds in olives can increase the number of good bifidobacterial, which produce vitamins and antibacterial chemicals in the gut health.

In conlusion, they offer so many benefits!

Olives are a low-calorie snack. Great option to add to your salads, pastas and even pizza!

Some are stuffed with almonds, peppers, garlic, or cheeses. It goes far beyond just black olives and green olives.

Always read the labels and look for organic olives that don’t have any added sodium.

I personally enjoy eating them! My favorites are the stuffed with almonds and peppers.

Next time preparing your salad or cheeseboard consider adding olives!

Enjoy!

#coachkimdugan

Oatmeal is available in several different varieties, including:

• oat groat
• steel-cut
• crushed
• rolled

To make oatmeal, mix 1 cup of water or your favorite milk and turn the heat to high. Once the liquid starts to boil, turn the heat to low and add 1/2 cup of rolled oats. Stir and cook for about 5 minutes or until the oats absorb the liquid. Add any toppings, stir your oatmeal, put a lid on the pan, and turn off the heat. Let your oatmeal sit for another five minutes, then it is ready to eat!

I use whole and natural sweeteners like cinnamon, banana, apples, blueberries and toppings like unsweetened coconut, chia seeds, almond butter, cacao nibs or crushed nuts to add textures and flavors.

Stay away from instant oatmeal, although they offer a variety with flavor and it usually cooks very quickly, they are also the mostly processed. Instant oatmeal often contains added sugars, as much as 8 teaspoons per serving, and other preservatives.

If you’re on a gluten-free diet, look for oats that are certified gluten-free. Though oats themselves don’t contain gluten, they can get tainted with gluten when they are being processed or growing. So, pay attention to the labels!

Adding oats can be a great starting point when making healthy breads, muffins, or pancakes. It is also another perfect addition to smoothies by adding helpful fibers and giving extra thickness.

This may help you feel more satisfied and energized throughout the day!

#coachkimdugan