Holistic Habits by Cheryl A. Mothes, Ph.D. Natural Health Nutrition Counselor (2)

Meatless Monday’s healthy habit is all about SPRING CLEANING – we “clean house”, like washing the windows and lots more when we do spring cleaning, but why not cleanse this wonderful body of ours by doing some simple and natural detox steps? Our bodies are designed to clean out toxins on their own, but we have overloaded those systems with our lifestyles, and the environment we live in – so stay tuned all week to learn simple hacks to detox! First, jump start your spring-cleaning detox with a great 1-, 2- or 3-day juice cleanse from Fresh Healthy Cafe’!

Simple diet changes can help sweep toxins out of our bodies. Cruciferous vegetables like cabbage, broccoli and kale promote enzymes that are CRITICAL in helping get rid of toxins. It is that build-up of toxins that can lead to many health issues. So, power up your plates with cruciferous vegetables!

The most beneficial health habit for spring cleaning of our bodies is to EAT MORE FIBER. We have said it many times: only 5 percent of Americans eat enough fiber. Importantly, fiber BINDS to toxins so they can be transported out of our bodies. The longer toxins are in us, the worse for our health. Peas, raspberries, pears, apples, brussels sprouts – all are high in soluble fiber to keep us healthier. Improve your health on the shelf by adding fresh produce.

We also can eat more berries, green tea, and turmeric, which are helpful in detoxing due to their antioxidant and anti-inflammatory properties. They support our lymphatic systems to rid our bodies of those toxins and make us FEEL better, FUNCTION better, and LIVE longer! If you are struggling with addictions to sugar,sodas, or other inflammatory agents, kick those addictions with a longer juice cleanse of 6 days from Fresh Healthy Cafe’!

We have often talked of the importance of maintaining an alkaline environment internally by eating more greens, fruits, vegetables, minerals, and antioxidants. Excess acid, caused by eating processed foods and meats, renders our cells less resilient to stress and causes many issues, including fatigue and illness. We can all enjoy the wealth of health by replacing processed foods with produce, grains, beans, nuts, and seeds. This not only does a good “spring cleaning” of our bodies, but continually helps us live longer and stronger!


And from the archives:

We were designed to live longer and stronger and feel better than most of us do. This is National Alzheimer’s Month, and we could talk ALL MONTH on it! Did you know that deaths due to Alzheimer’s has increased by 87% in just the last ten years? It also is by far the most expensive disease to manage, and here is the super part – recent studies demonstrate that 90% of Alzheimer’s cases can be PREVENTED! Again, it is all about lifestyle. The five main lifestyle solutions are represented by the acronym NEURO: Nutrition, Exercise, Unwind, Restore and Optimize.

While many of us believe that genes determine our health outcomes, the truth is that our brains are vulnerable to what we eat, how much we exercise, our ability to manage chronic stress, the quality of our sleep and the ways in which we challenge our brains. Our genes change over time when exposed to harmful triggers like poor nutrition, sedentary lifestyles, chemicals, and chronic stress. SO, we can combat all these diseases simply – yes, it is simple – by reducing those factors that put us most at risk: sugary and processed foods, pollutants and heavy metals, lack of exercise and stress.

We are talking this week about Alzheimer’s, and most importantly the fact that 90% of it can be prevented. Two-thirds of those with this tragic disease are women. In a large study it was found that women with the highest saturated fat intake had a 70 percent higher risk of negative changes in brain function. There are profound insights into the relationship between nutrition, longevity and avoiding chronic disease, and we know that those who eat meat, including poultry and fish, have twice the risk of developing dementia as those who are plant based. So, our “power of the plate” tip is to eat more fruits, vegetables, nuts, seeds, beans, and whole grains to stave off Alzheimer’s!

Recently, a groundbreaking book was published called, The Alzheimer’s Solution, which demonstrates that Nutrition, Exercise, Unwinding, Restoring, and Optimizing our brains are the keys to preventing Alzheimer’s. And here is another huge benefit – those same lifestyle changes save us from OTHER chronic diseases! The book has important keys: a whole-food plant-based diet that is low in sugar and salt is something we have talked about many times. But the importance of an active lifestyle that incorporates moving EVERY HOUR is recommended. And stress management that is supported by strong communities, meditation, spending time in nature and mindful breathing is part of the plan as well. Lastly, 7 to 8 hours of regular, detoxifying sleep and cognitive activities like games and meaningful social interaction are especially important.

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