Full-Body, Post-Holiday Cleanse and Detox Program

Dr. Brenda Trudell, DC

Fruits for smoothiesFor a number of years now, I have been detoxing and cleansing my body, and writing about my experiences. I began doing them in the spring of 2010, sort of as a “spring cleaning” of my entire body. The first time I did this, I lost some weight and it started me on a body transformation and a new way of eating and living. Sometimes I do them in the fall, as a way to jumpstart my immune system before the cold and flu season is upon us. I have also done them in January, right after the indulgence and splurging of the holiday season. I have personally found that this is my absolute favorite time of the year to do a cleanse, and I will explain why.

I love to eat healthy, I really honestly do. But I also love sweets…and comfort food…and gravy…and everything else we shouldn’t really love but secretly do. I enjoy cooking and feeding my body what it craves. So, in November and December, I like to enjoy my holiday favorites guilt-free. This may mean gaining a few pounds, having skin breakouts, needing to wear stretchy pants, etc., but I allow myself to indulge. Then, on January 2nd, I begin a full-body detox and cleanse to purge all the garbage that has been floating in my system, to boost my immune system warding off the flu, colds, stomach bugs, strep throat, and sinus infections, and to really connect with food in a different way than I just did the previous two months. I also do not look at it like a diet, or a New Year’s resolution, but as a way to eat healthy to feed my body, not to fit into a certain size of pants. But I have to say, I do always make a trip to Florida in February to visit my mom, so having that as motivation does help.

So, this article is going to be a little different than the ones in the past. If you have read my past articles on my website, “Post-Holiday Cleanse & Detox” and “Detox & Cleanse”, then some of this information may look similar to you. But I am also adding more recipes and more photos so you can see for yourself how easy it really is to make the food that your body needs and craves. And as a side note, to date I have lost 11 pounds and my boyfriend Chris who is doing this with me, has lost 20 pounds. It took us each about 16 days to reach that mark. Obviously results may vary, and the focus really should be on a better functioning liver, digestive system and immune system. But it is very possible that you may lose some weight while doing this cleanse.

January is the perfect time of year for a full-body detox and cleanse.  After overindulging on holiday treats and huge meals, too many cocktails at holiday gatherings, skipping workouts for parties, and stressing over shopping and bills, it’s easy to see how our bodies can get overloaded with unhealthy fats and toxins.  Since most of us are already looking for healthy New Year’s Resolutions, why not throw in a detox program too.

Who is a candidate for a cleanse? Pretty much everyone! Even if you have a very clean diet and only eat organic foods, it is hard to avoid all of the toxins in our environment. But many of us don’t have a very healthy diet, and coming off the holiday season, we probably have a few extra pounds to shed from all the fatty comfort foods we indulged in. If you suffer from constipation, diarrhea, bloating, gas, fibromyalgia, fatigue, skin breakouts, muscle pain, irritability, bad breath, insomnia, body odor, irregular menstrual cycles, PMS, headaches, or if you wake up tired, always feel hungry, crave sweets or have difficulty concentrating, you are a good candidate. If you have any chronic health conditions, such as cancer, diabetes, etc, only do a detox under the supervision of a healthcare provider.

Overview: A detox or cleanse doesn’t have to be expensive, lengthy or miserable.  Most of the items needed are readily available and inexpensive. In fact, we found that we actually SAVED MONEY because we were not buying red meat, expensive organic milk, butter or cheese, and we were not eating out at restaurants or having cocktails during that time! Some simple planning ahead will make the detox easy and enjoyable, and may help you shed a few unwanted pounds, restore your normal digestion, release nasty toxins, clear up your skin, and give you more energy.

A good cleanse should take about 2-3weeks, and focus on internal health (digestion, lymphatic system, immune system, restoring liver and kidney function, and flushing organs), external health (skin and mucous membranes), mental health, and physical health.  During this time, it is important to avoid sugar, refined and processed foods, wheat and gluten, dairy, red meat, table salt, alcohol, excessive caffeine, ALL artificial sweeteners, colors, flavors and preservatives, nicotine and other drugs. Try to keep meals light. Throw out any holiday leftovers, cookies and candy. Make sure to get plenty of rest too, as this is a healing time for your body. Cooking food at home puts you in control of what you are eating, and gives you a chance to add healthy spices, such as ginger, turmeric, cinnamon, garlic, cilantro, and cayenne pepper, which promote detoxification and healing.008

TeasCoconut WaterMaking sure to get adequate fluids into your body is essential during a cleanse like this. You really should only be drinking filtered water, coconut water, and teas. No juice, milk, coffee, soda or alcohol is allowed. Teas and other drinks are also an important part of the flush.  Green tea, ginger tea, Slique Tea by Young Living, detox teas, Fasting Tea by Yogi Teas, digestive teas, coconut water and hot water with lemon all help flush the liver and kidneys, improve circulation and promote healthy digestion.

This cleanse is designed to give you all the tools you need to really detoxify your body and possibly get started on a weight loss program. When you first read through it, do not get overwhelmed at how much there is to do. As with anything, you can choose how deep you would like to go with it. Obviously, the more steps you do and the longer you cleanse, the better the results will be. But it is better to start somewhere and only do parts of it than to not do anything at all. Having a positive mindset of how good cleansing is for your body and how great you will feel after it is done will help pull you through on the tougher days.

If you are starting a weight loss program, it is very beneficial to do the cleanse and detox first. Fat cells store many toxins and chemicals, and when we start to burn fat, these chemicals get released into the bloodstream. Making sure that the digestive system and liver are able to eliminate these toxins will protect your health on your weight loss journey. The cleanse we will be discussing is broken down into 5 phases: Preparation, Bowel, Liver, Detox and Post-Cleanse. It sounds like a lot, but with a little planning in the beginning, you will find it is pretty simple. When I do this cleanse, I leave everything non-perishable right out on my counter. Fruits for smoothiesBrightly colored FlaxChia SeedsSmoothie Add-Insfruits sit in a large bowl to remind me to eat them or use them in a smoothie. All of my supplements, teas, essential oils, tinctures, coconut oil, appropriate snacks, and bags of quinoa, flax and chia seeds are all within reach. It keeps me on track, saves time, and serves as a daily reminder of what I am trying to accomplish: HEALTH.

Preparation phase (1): This is the time to warm up the digestive system for the changes ahead. Begin to wean yourself from off-limit items such as caffeine, sugar, dairy, alcohol, nicotine, wheat, fatty meats and processed foods. Start to increase your intake of herbal teas, add more fiber, especially through greens, increase water consumption, and use an internal cleansing green powder drink to add bulk to your diet. This phase can last anywhere from 3-10 days, depending on how clean your diet is before you begin the program, and how much of the off-limit items you consumer on a regular basis.

The next phase will focus on Bowel Cleansing (2). A good cleanse needs a healthy liver to detoxify all of the things our body is releasing. If the bowels don’t function properly, all of the bad stuff the liver breaks down will stay in our bodies and keep re-circulating. Having regular bowel movements before detoxification begins will ensure our bodies are able to eliminate the toxins we release.

For bowel cleansing, continue with everything from the preparation phase. Increase both fiber and the internal cleanse drink. Add ½ teaspoon of raw, virgin, organic coconut oil to your diet each day, fish oil supplements to fight inflammation, 10,000 IU’s of vitamin D, 1000mg vitamin C to help recycle glutathione in the liver, 400 mg magnesium to help relax the bowels, probiotics to support our healthy bacteria, and digestive enzymes to help break down food. Supplements

Eat plenty of organic fruits and vegetables. Breakfast smoothies are great to drink daily, and can be drank throughout the entire cleanse. We use a high powered NutriBullet that breaks up everything so that your body can get the most benefit from the foods, plus all the fiber. Ingredients can include: all berries, wheat grass, bananas, mango, celery, spinach, kale, coconut milk, coconut water, coconut oil, liquid vitamin D, powdered vitamin C, herbal tinctures, Red Ninxgia from Young Living, ginger, cinnamon, honey, oranges, grapefruit, cilantro, pineapple, lemon juice, lime juice, cucumber, apple, pomegranate, pears, mint, green tea, turmeric, fennel, beets, carrots, apple cider vinegar, peaches, flax, chia seed, Balance Complete Superfood by Young Living, almond milk, many different essential oils, etc. The possibilities are endless but the results are amazing! Mix and match different ingredients, look online for inspiration, or get creative with your own favorites.

QuinoaFor grains, quinoa, brown rice, wild rice and millet work great. They are wheat and gluten free, full of fiber and protein, and go with many dishes. In moderation, organic chicken, ground turkey, organic eggs, fish, almonds, walnuts and nut butters are great sources of protein.

Healthy snacks could be trail mix with almonds, walnuts, dehydrated apples, homemade apple fruit leather, Trays of homemade fruit leatherdark chocolate chips, dehydrated bananas and a little sea salt. Or make roasted chickpeas: take one can of chickpeas and drain dry very well (at least 20 minutes), roast on a cookie sheet for 15 minutes at 350 deg, then take out of oven and toss with either olive oil, sea salt, pepper and cayenne pepper, or olive oil, cinnamon and a tablespoon of maple syrup, depending on if you want a sweet or salty snack. Put back in the over another 20 minutes, or until golden brown and crunchy all the way through.  For a dessert, pour one can of coconut milk into a bowl, add 1/3 cup chia seeds. Let sit in fridge for 1-2 hours until the chia seeds expand and the milk thickens. Blend with frozen strawberries. Tastes just like strawberry ice cream!Roasted Chickpeas

For meal ideas, try Turkey-Quinoa Meatballs; Pan Fried Tilapia with Mango, Lime, Cilantro Salsa; Curry, Lemon, Garlic Chicken over Brown Rice; Quinoa Tabbuleh with Red Onions, Peppers, Cilantro and Lime Juice;  Pesto Chicken Salad over Sliced Tomatoes and topped with chopped Walnuts; Pesto Roasted Baby Reds and Yukon Gold Potatoes; Endive Turkey Tacos with homemade Guacamole; Jerk Chicken with Steamed Sweet Potatoes with Cinnamon and Coconut Oil and Oven Roasted Cauliflower. For an easy and healthy salad dressing: mix together olive oil, balsamic vinegar, red wine vinegar, pureed garlic, dijon mustard, tahini, lemon juice, sea salt, pepper, oregano, and any other seasonings you enjoy, and serve over fresh veggies.  It really is pretty easy and affordable to come up with recipe ideas that don’t contain dairy, wheat, red meat, sugar or processed foods.

Turkey Quinoa Meatballs

Pan Fried Tilapia with Mango Salso

Pesto Chicken Salad Over Tomatoes

Endive Turkey Tacos with Guacamole

Jerk Chicken with Steamed Sweet Potatoes and Roasted Cauliflower







Pan Fried Tilapia over Brown Rice with Lemon Garlic Asparagus

A cleansing tea, such as Smooth Move, or ChiroKlenz, should be drank every night to help move things along. If you notice painful cramping or diarrhea from the tea, switch to every other night. This part of the cleanse should last 5-7 days.

For the Liver Cleansing Phase (3), continue with everything above except the internal cleanse powder and the cleansing tea. Switch to a more potent green super food powder that includes vitamins, anti-oxidants, minerals, probiotics, enzymes and amino acids. Good ones to use are Boku Super Food or Dynamic Greens with Mangosteen. Wheat grass juice is also great for detoxing. The importance of the green drink is that it is loaded with fiber, anti-oxidants, enzymes, probiotics, vitamins, minerals and many other things that support digestion and detoxification. Drink one to two glasses a day. Scoops of these can also be added to your morning smoothie.

Add an herbal tincture designed to support liver health (should contain milk thistle and dandelion root), and other herbs such as turmeric, ginger, cinnamon, cilantro, cumin, and garlic. Continue with the herbal teas, but also add ginger tea and a detox tea such as Berry Detox by Yogi Teas. Hot water with honey, cinnamon and lemon is also good to drink. Adding a few drops of grapefruit, lemon or peppermint essential oils to drinks is a great way to add flavor while boosting the health benefits.

Begin taking glutathione, and chlorella or spirulina in addition to your previous supplements. Increase the amount of veggies like beets, artichokes, asparagus, root vegetables, kale, and broccoli. Roasted Veggies

  • Roasting is a tasty way to add more of these veggies: cut up turnips, parsnips, beets, rutabaga, carrots, potatoes, sweet potatoes, garlic and onions and place in a large bowl. Add ½ cup olive oil, 2 tablespoons balsamic vinegar, rosemary, oregano, sea salt and pepper to the veggies and mix well. Transfer to a roasting pan or cookie sheet and bake at 350 for an hour, or until tender. Eat these veggies often throughout this phase.

If you really want to make sure your liver and gallbladder are functioning at their best, you can add an extra step to deeply cleanse the liver. The details are in this book, The Liver and Gallbladder Miracle Cleanse by Andreas Moritz. This step should be added only after you have done at least one full detox program, and is not recommended for first time cleansers. It is a little more intense, but the results are amazing. It is very important to read the entire book so you understand why you are doing the cleanse. Do not simply find the recipe online. Since adding this step to my cleansing process, I have noticed amazing results, and feel that the benefits last even longer. I have passed many liver and gallstones, allowing my liver to regenerate and function optimally again. I highly recommend this when you are ready.

The liver cleanse should last 5-7 days as well.

Next comes the Detox Phase (4). This is longest and most involved part, and probably where you will notice the most happening throughout your body. Depending on how healthy you were before beginning this cleanse, you may experience an increase in the symptoms you are trying to eliminate. Please note that it is normal to feel worse before you feel better. Toxins are being released, candida and other organisms may be dying off, and your body is trying to purge anyway it can. You may notice nausea, experience diarrhea, breakout or have mild headaches, and this is ok. However, if you feel weak or dizzy, extremely fatigued, or have severe headaches, stop the detox until you can speak with a healthcare professional experienced in detoxification.

To begin this phase, it is best to prepare some foods ahead of time. This helps if we are feeling tired and don’t want to cook, and it prevents us from grabbing something unhealthy when we are in a hurry. The veggies listed in the liver phase are fine to eat during this phase. You should also add prunes, apples, berries, citrus, pomegranates, dark leafy greens, cabbage, basil, cilantro, parsley (these herbs help remove heavy metals and toxins from the body), and cumin. Cook up a bunch of brown rice and quinoa to mix with veggies and wild fish such as salmon.

The most important part is the Detox Cabbage Soup Recipe. This soup is loaded with healthy veggies and can be eaten every day. Eat at least one bowl a day, but you can have as much as you’d like. Detox Cabbage Soup

  •  *For the soup you will need 2 cans of diced tomatoes, one large can of organic beef or chicken  broth, one bunch of celery, 3 green onions, one large onion, one large head of cabbage, 2 leeks, one cup artichoke hearts, 3 cups fresh green beans, 2 green peppers, one red pepper,  2 lbs carrots, 5 cloves garlic, 2 cups asparagus, ½ cup cilantro, ½ cup parsley, 1 cup kale, 1 cup Swiss chard, 1 cup spinach, 1-3 chopped jalepenos, one large can tomato juice, 3 tbs balsamic vinegar. Pretty much any veggies except peas, corn and potatoes.
  •  Season with one tsp each salt, pepper, white pepper, cayenne pepper, ginger, thyme, curry powder, cumin, onion powder, rosemary, oregano, and celery seed. This part is to your taste, so feel free to add more or less, or other ingredients as well.
  •  Chop all veggies, place in a large pot and cover with water. Boil ten minutes, reduce to simmer and cook until veggies are tender. Add the rest of the ingredients and cook one to two hours. This soup can also be frozen and eaten later. It makes a HUGE batch, which I LOVE because it tastes so good I often eat it even when I am not cleansing. Or save some for the next time you do the cleanse and your prep will be even easier!

Load up on garlic and onions as well. Continue to drink at least 8 glasses of water a day. Herbal tinctures of milk thistle and one to promote dermal or skin health should also be included. Continue with the green super food drink, and increase daily coconut oil to 1 teaspoon (this can also be added to your morning smoothie). Continue drinking the detox tea. Also include astragulus, which can be made into a tea as well, and a B-vitamin complex supplement.

In addition to what you are eating, there are many things you can do to help your body detox.

  • Get at least 8 hours of sleep a night, as this is the time the body repairs and rejuvenates.
  • Eliminate deodorants with aluminum and toothpastes with fluoride.
  • Use only natural cleaning products and personal care products. You can easily make your own with essential oils. YL oils
  • Take baths with Epsom salts and lavender essential oil.
  • Homemade Detox and Cellulite Body Scrub Recipe: in a large container mix together the following- 2 cups coffee grounds (can be used but make sure they are dry), 1 cup sea salt, 1 cup Epsom salt, 1 cup sugar, 1 cup olive oil, 1 cup coconut oil, 1 cup avocado oil, 2 tablespoons REAL apple cider vinegar, 2 tablespoons powdered green tea, ½ cup baking soda, 2 tablespoons cinnamon, 1 tablespoon powdered ginger, 10 drops each essential oils of grapefruit, rosemary, eucalyptus, lemon, fennel, bergamot, cedarwood and oregano. Mix together until all ingredients are sufficiently covered by the oils. If too dry, add more olive oil until desired consistency. Use while in shower. Turn off water, take a scoop of the scrub mixture out of the container, and massage for 3 minutes over troubled areas-abdomen, thighs, buttocks, back of arms, legs, etc. Turn on water and rinse. Will leave a soft, moisturized feeling on skin. Does get slippery so use caution if applying to feet. Use daily until gone, although this is something that could be used all the time.
  • Herbal foot soaks with Epsom salt or detox footpads.
  • Infrared saunas **This is one of my favorite parts of cleansing! Since getting an infrared sauna at our clinic last year, I have noticed major improvements in my health. I rarely get sick, my skin looks great, and I can tell it helps with weight loss and detox. Try to make this a part of your cleanse routine, you won’t be disappointed.

Our state of the art Infrared Sauna.

Infrared Saunas are an effective tool for natural healing and prevention. Infrared light has the ability to penetrate human tissue which in turn produces a host of anti-aging health benefits making infrared saunas one of the most popular therapies for overall healthier living. If you want to get yourself back into balance, an infrared sauna may be the ticket to achieving your wellness goals. Here are some of the health benefits of infrared sauna therapy:

*Detoxification & Skin Purification–Sweating is the body’s safe and natural way to heal & stay healthy. Far infrared heats the body directly causing a rise in core temperature resulting in a deep, detoxifying sweat at the cellular level, where toxins reside.

*Cell Health–Infrared therapy stimulates the circulatory system and more fully oxygenate the body’s cells. Better blood circulation means more toxins flow from the cellular level to the skin’s surface to improve cell health, aid in muscle recovery and strengthen the immune system.

*Weight Loss–Studies have shown that a 30 minute infrared sauna session can burn upwards of 600 calories while you relax! As the body works to cool itself, there is a substantial increase in heart rate, cardiac output and metabolic rate, causing the body to burn more calories.

*Immune System Booster–By eliminating toxins, improving circulation, and helping detox the liver, infrared saunas can give our immune systems an overall boost. Plus, the increased body temperature acts as an induced fever, causing our white blood cells and other parts of our immune system to function better and kill invading organisms.

  • Dry BrushingPractice dry body brushing before you use an infrared sauna or take a shower, working in a circular fashion towards the heart. This removes dead skin cells, unblocks pores, stimulates your lymphatic system (very important), and helps your skin breathe which in turn can oxygenate the body. In addition to a gentle circular motion you can vigorously scrub the skin, which helps with cellulite and the removal of toxins at a deeper level.
  • Oil pulling is an ancient practice to help cleanse the mouth and teeth. First thing each morning, before brushing teeth or eating or drinking, take a tablespoon of coconut, olive or sunflower oil and swish it around in the mouth for 15 minutes, being sure to pull it back and forth between the teeth. Spit it out when done and do not swallow. After brushing, swish a few drops of cloves essential oil, or Thieves blend by Young Living, around in the mouth as a natural mouthwash.
  • An herbal body wrap is also very effective for eliminating a large amount of toxins and can help shed a few unwanted pounds. There are many wraps that can be purchased, or you can make your own. The recipes vary, but this is one that helps detoxify while supporting the health of your skin.**Make sure that you have been detoxing for at least 3 days and drinking lots of water before you do this wrap**
    •  Exfoliate your skin prior to it, and avoid shaving for at least three days. Take a warm shower before applying to help open up your pores.
    •  You will be boiling 1.8 liters of water in a large stainless steel pot, and then adding your ingredients to the water once it has been removed from the heat. After the mixture cools for 10 minutes, it is ready to be applied.
    • Ingredients: 1 cup dead sea clay to aid in detoxification & 1 cup green clay to detoxify and stimulate circulation;
    •  1 cup Epsom salt to remove toxins & ½ cup sea salt to draw toxins from the body;
    •  ½ cup aloe vera powder to heal skin, ½ cup parsley powder to detoxify, 1 cup kelp powder to detoxify, reduce cellulite & increase circulation;
    •  1 cup unpasteurized apple cider vinegar to soothe skin, 1 cup chamomile to detoxify, ½ cup witch hazel to tone and cleanse skin, ½ cup lemon juice to detoxify skin cells (for these liquid ingredients, remove 3 cups of water from pot as these will replace that much fluid from the mixture);
    •  10 drops each lavender essential oil, lemon essential oil, tea tree essential oil, and fennel essential oil;
    •  2 tablespoons aloe vera gel, 1 tablespoon coconut oil, 1 tablespoon olive oil.
    •  After mixture has cooled for ten minutes, it is ready to be applied. Use medical bandages, cheesecloths, a cotton sheet cut into strips, or tight fitting clothes made of thin material to wrap your body in. If you are using clothes, a long sleeve shirt cut open down the front so it is easier to put on will work well. Tights or stretch pants will be fine for the legs. You can also try socks if you wish, as the feet tend to release a large amount of toxins. Whatever you decide to use, you want it to be tight so that it is in contact with your skin. Thoroughly soak each piece of material in the mixture and begin wrapping, starting at the ankles and working your way up. It may be easier to have a partner help with this part. If the mud mix starts to cool off too much, place pot back on the stove to reheat it. After you are completely covered, wrap plastic wrap around your entire body to help keep things compressed and warm. Cover yourself with blankets, towels or a heavy bathrobe to stay warm, and relax for an hour. Discard your mud-soaked material and take a warm shower to rinse off.
    • **Be sure to weigh yourself and measure your waist before you apply the wrap, and then repeat over the next few days. You may be surprised at how many pounds and inches you lose from this alone. Drink lots of water and continue with the rest of the detox.
  • Practice daily yoga, focusing on poses that help cleanse, detoxify, promote circulation and deeper breathing, and massage organs to stimulate digestion, such as cobra, cat tilt and deep twists.
  • Focus on proper breathing, as deep, slow and conscious breathing is the key to oxygenating your lungs, bloodstream, heart and whole brain. Correct breathing (slow and deep) supports the removal of an enormous amount of carbon dioxide from your lungs and toxic gases from your body.
  • Chiropractic AdjustmentsBodywork such as chiropractic, acupuncture and lymphatic massage also promote the release of toxins, detoxification, healing, and normal body function. Bodywork can restore digestive health and improve immune system function.
  • Qi gong and tai chi stimulate organs and promote detoxification.
  • Mediation, journaling and walking are all great ways to mentally detox. It’s a shame to have a clean body polluted with negative emotions and thoughts.  Journal writing is a good way to release regrets, worries and fears.  Mindful meditation trains you to focus your mind on the present and appreciate where you are and what you have. It can improve mood, decrease stress and boost immune function. Be sure to write down everything you are experiencing, and notice if you start to have more vivid dreams. Many people often experience mental clarity when they begin to purge toxins from their body.
  • Swimming is good exercise, but avoid chlorinated pools.

On-site fitness and rehabilitation room.

  • Aerobic exercise pumps the blood, moves lymphatic fluid, increases the amount of oxygen in the lungs, and promotes sweating, all of which remove toxins from our bodies.
  • Make sure to clean all the mucous membranes where germs can invade.  Neti pots and naturopathic nasal sprays clean out the nose, hydrogen peroxide drops keep the ears clean, and eye drops can flush out the eyes.  After brushing your teeth, gently massage the gums and tongue with a small amount of hydrogen peroxide. A tongue scraper can be used to remove toxins and debris.
  • Alternating hot and cold in the shower, using a sauna, and sweating release toxins and increase circulation.
  • Getting fresh sunlight is also very detoxifying, just make sure you are not using a sunscreen with toxic or synthetic chemicals.

Basically, you want to do as much as you can to support circulation, help eliminate toxins anyway possible, and avoid introducing new toxins into our bodies during this time. This phase should last at least 7-10 days, but can go as long as 3 weeks as long as there are no adverse effects.

The Final Phase (5) is really just a post-cleansing time to make sure the body is prepared to return to normal. For items that were eliminated, it is very important to slowly reintroduce them, if at all. Don’t just jump back into fatty meats, dairy, sugar, caffeine, etc. Some items you may want to keep out permanently because you can see how good you feel without them. Return items one at a time, and gage how your body responds to each one. If you immediately bloat up or break out, then maybe reconsider eating that at all. Chris and I had two “regular” meals from local restaurants to celebrate our progress, and also to test our bodies and see what we noticed. We both had upset stomachs afterwards, felt full sooner, and noticed a change in our bodies immediately. Because of this, we have decided to keep eating the way we had been during the cleanse, even though we have officially finished it.

This is also a time to help kill of any remaining fungi or parasites. For problems with candida or yeast, oregano essential oil, garlic, peppermint essential oil, tea tree oil, and coconut oil work great. Limit fruit, starches, fermented foods, mushrooms, beer, sugar and tomato paste. Continue with probiotics and all supplements up to this phase. Echinacea and ginseng should also be included to keep the immune system strong after what it just went through.

As you ease back into your routine, notice how great you feel, how many bowel movements you have a day, how great your skin looks, and how much energy you have. You may have also lost a few pounds or notice your clothes fit better. These are just a few of the wonderful side effects from doing a spring cleanse. Keep up the healthy habits as you head into spring, and next time you decide to cleanse, it will be that much easier. After the stress of the holiday season, take this time to relax and focus on yourself by doing this full-body detox program.  By cleansing internally, externally, physically and mentally, you can release the negative from 2013 and be open for the positive that 2014 will bring.

About the Author

Dr. Brenda Trudell is a chiropractor and owner of New Beginnings Chiropractic in Mount Horeb, WI. The clinic focuses on natural health, especially for women, pregnancy and children through chiropractic, acupuncture, massage, fitness, nutrition, essential oils, and more. As a female chiropractor, she understands the special circumstances surrounding women's health. Men and women are not created equal, and it is important to acknowledge that in the healthcare world. She strives to find the most current healthcare information to help all of her patients.

Dr. Trudell is available to present to groups on many different topics. Please contact the office for details or with any questions. Dr. Trudell is certified in the Webster Technique. For more information, visit newbeginningschiropractic.net or email at brendatrudell@drtrudell.com.