Let’s face it, we all have a sweet tooth and now and again we need a little sweet fix. I’ve found with minimal effort, these treats really hit the spot.

Chocolate Chia Pudding

• two tablespoons of chia seeds in a bowl
• add a cup of water (you can use coconut milk, almond milk, or your milk of choice)
• stir to disperse the seeds
• allow it to gel (I like to keep it overnight, but 30 minutes is usually sufficient)
• add about two tablespoons of organic, 100% cocoa powder
• stevia to taste
• stir it up
• experiment: you can add cinnamon, greens powder (NanoGreens) or reds powder (NanoReds), or maca powder for an extra nutritional boost!
• eat up!

Chocolate Banana Ice-Cream

• take one overripe banana
• mash it up in a bowl (almost looks like applesauce)
• add some 100%, organic cocoa powder (one tablespoon is sufficient)
• add stevia powder to taste (you may not need any at all)
• if you want straight-up banana flavor, omit the cocoa
• add cinnamon for some extra oomph!
• freeze overnight
• remove from freezer, thaw
• indulge!

It’s Spring! That means time for spring-cleaning and the annual YinOva Spring Cleanse.  Because I usually eat greek yogurt and fruit, or eggs in the morning (and I’m usually in a rush) I’ve found the hardest meal to adhere to on the cleanse is breakfast. Here are some fast, healthy, and cleanse-friendly breakfast options. They’re listed from the most time-consuming (still only 30 minutes) to the quickest.

Maple Riz Au Lait

3 c Almond milk

¼ c Maple syrup

1 tsp Cinnamon

1/8 tsp Nutmeg

1 tbsp Vanilla extract

3 c cooked Brown rice

1/3 c Raisins

1/3 c Pecans, chopped and toasted

½ c Apples, diced

In a medium saucepan, bring the almond milk and maple syrup to a boil. Add the cinnamon, nutmeg, and vanilla. Add the rice and simmer uncovered until most of the liquid is absorbed (about 20 mins). Top with the raisins, pecans, and apples and serve.

Berry Quinoa

1 c Almond milk

1 c Water

1 c Quinoa

½ tsp Ground cinnamon

1/8 tsp Ground nutmeg

½ c Blueberries, blackberries, strawberries, or raspberries (or a mix)

1/3 c Pecans, chopped and toasted

4 tsp Honey

Combine milk and water in a medium saucepan, bring to a boil, add the quinoa, reduce to a simmer and cover until the liquid is absorbed (about 15 minutes).  Let stand for 5 minutess. Stir in the cinnamon, nutmeg, berries and pecans. Drizzle with honey and serve.

Berry Breakfast Crunch

1/3 c Almonds

1/8 c Pistachios

½ c Walnuts

1/3 c Oats

1 tsp Cinnamon

½ Dried cranberries

Assorted fruit

Almond or Coconut milk

Combine almonds through cranberries in a food processor and blend to desired texture.  Top the fruit of your choice with the crumble mixture and add milk.

Peanut Butter Banana Smoothie

1 Banana

1/8 c Peanut butter (be sure to use an organic variety with no added sugar)

½ c Almond or coconut milk

Put all of the ingredients into a blender and blend until smooth.

Today’s blog is written by YinOva acupuncturist Dara Barr who shares her experience so far during the pre-cleanse phase of our annual YINOVA CLEANSE.

So far, Im enjoying the pre-cleanse. I like the preparatory nature of it. I like the increased flexibility. I can eat less of what I usually eat or less of my ‘newly selected’ foods.

This gives my inner rebel a little wiggle room. Having less of the usual means I can still have a latte, perhaps just a smaller one. The food I’m eating is definitely cleaner and simpler but I’m still allowing for a mini-vice while I adjust to the idea of a liquids only cleanse. I’ve done this cleanse before and I find myself dreading the lack of food and the high quantity of ‘toxin absorber‘ consumption before it has even begun. A great reminder to BE HERE NOW! I still have a day and half left to chew!

Even still, somehow my senses are heightened already. I smell street food intensely. It smells delicious! The one thing I do recall from the last cleanse was monitoring what smells caught me and which foods I couldn’t wait to have. I kept a list. It helped me reminder my desires were temporary, didn’t need to be acted on immediately and that the fast would not go on forever! Last time it was Indian food. And the texture of ‘crunchy shrimp’!! A very odd desire! But that’s one thing I like about the cleanse; appreciating what I take for granted. The elevated awareness of my environment and intentionality and restraint that comes with choosing to fast.

Todays blog is written by YinOva acupuncturist Mary Sabo who shares her reasons for taking part in this year’s YinOva Cleanse.

Each time I prepare for a cleanse, I always end up doing a lot of reflection.  Attempting to change our daily habits often initiates some thought about why we do the things we do.  I can tell I need to cleanse…I’ve become a little sluggish lately, have put on a few pounds, and have been reaching for things like sweets, coffee, and rich foods more than I usually do.  As I reflect on the reasons why these things have become more abundant in my life, I see multiple sources like feeling an increased level of stress, traveling, spending time with friends, entertaining guests, wanting to reward myself or just to try and relax.  While some of these are legitimate reasons, doing something like a cleanse helps me to recalibrate what I’m feeling and how I’m living.  Too often our lives become so busy that we forget to pay attention to what we are putting in and on our bodies and how that is making us feel.

This is the perfect time of year to do a cleanse.  Springtime is the time of the Liver in Chinese medicine, which is the main organ of detoxification for our body.  Spring also initiates new growth and the abundance of fresh local produce.  We shift from a heavier warming winter diet to a lighter, fresher, more raw diet as these fruits and vegetables become available.  It is a natural transition.  And what better way to shift our daily eating habits than a concentrated time of clean eating or even fasting, allowing our bodies to let go…of old habits, toxins, waste, and addictions like caffeine and sugar.

At the YinOva Center, we do a month long cleanse in the Spring beginning with a week long colon cleanse.  This prepares our bodies for a deeper internal cleanse where we can really do some detoxification of our organ systems.  During the colon cleanse, we do five days of liquids only (this is optional, but most effective for the cleanse).  I have to admit, I am a little intimidated by the idea of only liquids for five days.

I am for the most part a healthy eater, but I do absolutely love food.  I love to cook delicious healthy meals and I also love the occasional steak, lobster, or chocolate soufflé.  For me, doing a cleanse like this is more than just changing my daily habits.  I find I have to get my mind on board too.  I have to dig deep to understand what it is I’m actually feeding on a daily basis.  Is it my body?  An emotion?  My fear? My ego?  Am I eating a certain way so I don’t make other people uncomfortable?

While I’m intimidated about the coming weeks, I know this is more than just something for my body. It is also helping me understand my mind, and how that is affecting my diet and lifestyle, and in turn, my health.

In anticipation of the YinOva Cleanse, many on our staff are seeking to overcome and  break-free of their coffee habits. For some coffee is purely about the caffeine, for others it’s about the ritual, the aroma and the taste. But, regardless of why you love coffee, overcoming the addiction is challenging to say the least! Today, I spoke with Klara about her apprehension surrounding the cleanse, primarily because it means giving up coffee!

ML: So I’ve been hearing lots of grunts from many of you regarding your coffee habit and its conflict with the cleanse. Why is it that you are so nervous about giving up coffee? What is it about coffee that you love so much?

KK: For me the love for coffee comes from the pleasing sensory experience of it. I find the aroma of coffee to be warm and soothing, and I adore the bitter smoky taste. Just thinking about not having it for a month makes me miss it already!

ML: Do you have it throughout the day or just in the morning?

KK: Coffee has become an integral part of my morning ritual, one that started out of enjoyment but unfortunately now has become habit. I feel like I’ve gotten to a place of needing it to start my day, and I know that’s unhealthy. Withdrawal from coffee is difficult, and I’ve never been a morning person so thats why I’m nervous about having to give it up! This cleanse will be a good opportunity for me to take a break and reset my morning ritual. Yikes!

ML: The cleanse will be a perfect opportunity for you to reboot your body and rebalance your system. Who wants to be addicted to any one food or drink? You know there are lots of great coffee alternatives out there like Cafix, which I make every morning and I must say, I don’t miss the coffee at all. I also use Teeccino which comes in “teabags,” making it super simple to brew. I haven’t tried Kaffree Roma or Pero which I hear are suitable alternatives as well. And I totally want to try the one that Jill mentioned, the one that’s made with Cordyceps, which should give a great, natural energy boost. Will you try one of these alternatives or totally forego the “coffeeness” and try a tea?

KK: I’ve taken a break from coffee in the past and made the switch to Earl Grey tea, with which a little splash of almond milk was a nice substitution. Back then I didn’t know there were all these healthy coffee alternatives outside of black teas, so I’m really excited to experiment with them. It would be so wonderful to have something that retains the coffeeness! My plan is not to revert back to daily coffee use once the cleanse is over so I’m eager to find good healthy substitutions for both the pleasing experience and the energy boost.

ML: Speaking of energy boost, what are your thoughts on Yerba Mate, it has some caffeine but it’s said to be even healthier than green tea!?

KK: I have tried Yerba Mate and it’s a very strong smoky flavor that I wasn’t so drawn to. There are great health benefits from the many nutrients it contains and I think it’s worth trying. I guess for me the enjoyment factor is #1 .

ML You’re such a hedonist :) I look forward to hearing your thoughts on the alternative options!

It’s that time of year!

Here at the YinOva Center, for the past six years, we have celebrated the transition into Spring with our annual YinOva Cleanse. Every spring we shake off the sluggishness of winter and get in shape for an active summer with a month-long cleanse that targets specific organs in a systematic way, using a combination of cleansing foods and wild-crafted herbs. The herbs come in an easy to follow kit and can be bought from our center at a discount or direct from the manufacturer Blessed Herbs.

This year most of our staff are onboard and dozens of our patients will be joining us as we drop some unhealthy habits and pick up some healthy ones. We’ll be blogging recipes and tips all month and we hope you can join us as we support each other. We’re here if you need advice either in person or on this blog.

This year we are offering three different versions of the cleanse which vary in intensity so feel free to chose the one that will suit you best. Here at the YinOva Center we think people should only juice-fast for a very limited time, so for most of the month we’ll focus on the cleansing diet outlined below which prioritizes foods that are easy to digest, support your internal organs and minimize inflammation in the body.

28 Day Cleanse

Our most intense cleanse lasts one month and detoxifies specific organs in a logical order. All the herbs are available as a kit from our center. The kit contains over 90 different herbs in 13 separate formulas designed to support your body as it cleanses, reduce unwanted para-organisms and restore healthy flora in the intestines.

We follow a liquid diet (soups and juice) for the first week only and then the cleansing diet below for the following three weeks.

• Week One – The Colon Cleanse
• Week Two – The Liver and Gallbladder Cleanse
• Week Three – The Kidney Bladder and Lung Cleanse
• Week Four – The Blood, Skin and Lymph Cleanse

Kits needed: Blessed Herbs Colon Cleanse and Blessed Herbs Internal Cleanse

21 Day Cleanse

There’s no liquid diet on this 3 week cleanse. Instead we follow the cleansing diet below for the duration of the cleanse. Again you take cleansing herbs available from our center in a specific order that supports comprehensive internal cleansing.

• Week One – An abbreviated Colon Cleanse followed by the Liver and Gallbladder Cleanse
• Week Two – The Kidney Bladder and Lung Cleanse
• Week Three – The Blood, Skin and Lymph Cleanse

Kit needed: Blessed Herbs Internal Cleanse

This is a simple colon cleanse using bentonite clay and herbs to sweep the intestines and a digestive stimulator to move the clay and herbs through the GI system. You can choose how intensely you follow this cleanse by either following a liquid diet or instead following the cleansing diet below. Again the kit for this cleanse is available at our center.

Kit needed: Blessed Herbs Colon Cleanse

The Cleansing Diet

To paraphrase an old Chinese saying, “protein is for strength, carbohydrates are for energy and vegetables are for cleansing”. A healthy diet is composed of all of these elements but for this month we’ll be focussing on detoxification by prioritizing vegetables. Remember that this diet is only for cleansing and is temporary. We’re not recommending that you follow it for longer than a month because it is too restrictive. Unless you are following the initial liquid cleanse we recommend that you restrict foods that are hard to digest or cause mucus production or inflammation.

For the cleansing period we eat predominantly fruits and vegetables with some lean protein (fish or poultry) and some whole grains. Remember to drink plenty of water. If weight loss is a goal you should restrict but not eliminate carbohydrates. Otherwise choose organic whole grains such as brown rice or quinoa.

Cut the following out completely if you can:

• Meat and shellfish
• Wheat/gluten
• Dairy products
• Fried foods
• Refined sugars
• Processed foods
• Coffee
• Alcohol

RECOMMENDATIONS TO SUPPORT YOUR CLEANSE

• Start each day with a cup of hot water with lemon in it.
• Except during the juice-fast, eat three small meals and two snacks a day.
• Take some time each day to do deep breathing, meditation, gentle stretching or yoga.
• Get at least 8 hours sleep each night.
• In the shower brush your skin with a loofah, skin brush or Japanese skin cloth.
• Drink one 8 oz glass of water or cup of herbal tea an hour. Explore a variety of herbal teas. Green tea is nice first thing in the morning and chamomile tea is relaxing before bed.
• Eat small portions and stop eating when you are satisfied.
• Eat slowly and chew your food thoroughly.
• Have a weekly acupuncture treatment to encourage detoxification and to deal with any symptoms that may arise.
• Once a week place a castor oil pack over your liver. Rub castor oil over your liver on your right side of your upper abdomen from the mid-line out under your ribcage. Place an old towel over the caster oil and put a hot pack over the area and leave it there for 30 – 40 minutes whilst you relax.
• Try to walk for at least 30 minutes a day.

Good luck! We’d love to know how you are doing and would be especially interested in any healthy detox recipes you’d like to share. Starting next week we’ll be blogging healthy recipes, cleansing tips and supportive exercises. So please comment on the blog and share your ideas and experiences with our YinOva Community. You can find the YinOva Cleanse Section of our blog easily by bookmarking this link.

All herbs in our YinOva Cleanse are supplied by Blessed Herbs. We sell the kits at The YinOva Center (with a discount for our patients) or you can buy them directly from the manufacturer.

Please check with your doctor or health care provider to make sure that you are healthy enough to spend a month on a restricted diet. Do not take herbs, vitamins, recreational drugs or over the counter medication whilst you are cleansing. If you are taking prescribed medications please ask your prescribing physician for advice about combining them with this cleanse. The instruction book that accompanies your kit has information about the way in which the cleansing herbs can interact with certain prescribed medications.

Do NOT cleanse :

• If you are pregnant (if you discover you are pregnant whilst cleansing, please discontinue with the cleanse)
• If you have an active, acute infection
• If you are weak or debilitated
• If you are about to undergo or are recovering from surgery
• If you are suffering from the following GI problems – diarrhea, vomiting, intestinal infection, bowel obstruction, inflammation of the GI tract, abnormal narrowing of the esophagus or intestines, difficulty swallowing.

You’ve made it to week 2 of this year’s YinOva Cleanse! How was the first week? Sarah, Lea and I decided to follow a liquid diet for the last 5 days of the colon cleanse so we are looking forward to going back to solid food this week.

Hopefully your intestines are working well after our week-long colon cleanse. This week we’ll continue to support elimination by taking the colon cleansing herbs and we’ll add in some herbs to support and cleanse the liver and gall bladder. You will continue to take these herbs for the next three weeks because good liver function, like a healthy colon, is essential to a successful cleanse. Also this week you will take four formulas aimed at eliminating parasites and replenishing friendly bacteria

From your kit you will need the following :-

• The Digestive Stimulator™ – You will continue to take this intestine support formula in the dosage that you have established gives you 1 – 3 formed but soft bowel movements per day.
• The Toxin Absorber™ – You will continue to take this colon cleansing formula
• Liver & Gallbladder Rejuvenator™ – To clean and protect these organs which play a crucial role in detoxification
• Large Para Cleanser 1 & 2™ and Small Para Cleanser™ – Which work together to eliminate parasites
• Friendly Bacteria Replenisher™ – To recolonize the intestines with friendly fauna
• Toxin Neutralizer™ – To help prevent newly released toxins from damaging healthy cells.

Please refer to the instructions in the booklet that comes with your kit to get information about dosage and timing.

Food

If you have been following a liquid diet during the first week of the cleanse now is the time to reintroduce solid foods.

Avoid the following foods

• Red Meat
• Wheat
• Dairy products
• Fried foods
• Processed sugars
• Processed foods
• Coffee
• Alcohol

Instead eat predominantly organic fruits and veggies and whole foods and remember to drink plenty of water. If weight loss is a goal you should restrict but not eliminate carbohydrates. Otherwise choose organic whole grains such as brown rice or quinoa.

Some recipes that we have enjoyed this week include

• This wild seaweed salad from 101 Cookbooks
• Avocado salad with ginger miso dressing from the Mayo Clinic
• Roasted Cauliflower Soup from the blog Fat Free Vegan Kitchen
• Detox Salad from the BBC
• Quinoa and Veggie soup from the blog Hello Veggie
• Kale Soup from the blog The Fresh Fridge

A Helpful Qi Gong Exercise to Benefit the Liver

Sit comfortably in a chair or in a more meditative position. Focus on your breathing.
Place both of your hands over your liver which is located on the right side of the body under the rib cage.
Exhale as you tap the liver 5 times. Imagine releasing letting go of sludge, heat and heaviness as you tap. Consciously let go of any feelings of anger or frustration.
Inhale and visualize cool, green energy flooding through your liver. Let this energy fill you with peace and compassion.
Repeat this inhale and exhale 10 times every morning and evening this week.

Continue to follow our YinOva recommendations to support your cleanse

• Start each day with a cup of hot water with lemon in it.
• Eat three small meals and two snacks a day.
• Take some time each day to do deep breathing, meditation, gentle stretching or yoga
• Get at least 8 hours sleep each night
• In the shower brush your skin with a loofah, skin brush or Japanese skin cloth
• Drink one 8 oz glass of water or cup of herbal tea an hour. Explore a variety of herbal teas. Green tea is nice first thing in the morning and chamomile tea is relaxing before bed.
• Eat small portions and stop eating when you are satisfied.
• Eat slowly and chew your food thoroughly
• Have a weekly acupuncture treatment to encourage detoxification and to deal with any symptoms that may arise
• Once a week place a castor oil pack over your liver. Rub castor oil over your liver on your right side of your upper abdomen from the mid-line out under your ribcage. Place an old towel over the caster oil and put a hot pack over the area and leave it there for 30 – 40 minutes whilst you relax.
• Try to walk for at least 30 minutes a day

As you begin to cleanse your liver you may notice that you experience some negative emotions. There is no explanation for this in Western medicine but in Eastern medicine the liver can become constrained by repressing emotions so it follows that de-sludging your liver may free some emotions that you have pushed down. To help these feelings move though you try moving your body. Go for a brisk walk or a jog or arrange to have an acupuncture treatment.

Next week we will be focusing on the kidneys, bladder and lungs whilst continuing with the progress we have made supporting our intestines, liver and gall bladder.

All herbs in our YinOva Cleanse are supplied by Blessed Herbs. We sell the kits at The YinOva Center or you can buy them directly from the manufacturer.

Please check with your doctor or health care provider to make sure that you are healthy enough to spend a month on a restricted diet. Do not take herbs, vitamins, recreational drugs or over the counter medication whilst you are cleansing. If you are taking prescribed medications please ask your prescribing physician for advice about combining them with this cleanse. The instruction book that accompanies your kit has information about the way in which the cleansing herbs can interact with certain prescribed medications.

Do NOT cleanse :-

• If you are pregnant (if you discover you are pregnant whilst cleansing, please discontinue with the cleanse)
• If you have an active, acute infection
• If you are weak or debilitated
• If you are about to undergo or are recovering from surgery
• If you are suffering from the following GI problems – diarrhea, vomiting, intestinal infection, bowel obstruction, inflammation of the GI tract, abnormal narrowing of the esophagus or intestines, difficulty swallowing.

A few days ago we introduced you to the YinOva Cleanse and made some general recommendations about cleansing and detoxifying. This coming week several of our patients and staff members are going to be following the cleanse. We have set up a google group to support each other and invite you to join us.  If you want to participate you can pick up your kits at our office where we will be happy to answer your questions. Alternatively you can buy one directly from the manufacturer, Blessed Herbs (it’s the same price).

Week One – The Colon Cleanse

The first week of the cleanse is devoted to getting your intestines working well. It’s important to get your digestive system to eliminate properly before we begin to cleanse other organs. So this week we are going to concentrate on removing old, accumulated waste from your large intestine and making sure that you are moving your bowels regularly.

In your kit you will find the following: -

• Toxin Absorber ™ This herbal supplement of made of psyllium seed husks, apple pectin, ginger root OR peppermint leaf, and bentonite clay should be taken mixed with water 5 x a day.
• Digestive Stimulator™ This supplement contains laxative herbs combined with herbs that tone the digestive system. Everyone will need a different dosage of the digestive stimulator. Experiment by starting at a low dose and build up until you are having 3 bowel movements a day.
• A jar for mixing the toxin absorber with water
• Complete instructions

During this part of the cleanse it is important that you have at least one, and preferably three, bowel movements a day. You will be taking the digestive stimulator each night to promote a bowel movement but if you find that you have not moved your bowels during the course of the day increase the number of digestive stimulator pills, increase your water intake and give yourself an enema. Refer to the booklet with your kit for more information about this.

Pre-Cleanse – Days 1 -3

The object of the three day pre-cleanse is to gently introduce your body to the cleanse and help you determine how many digestive stimulator pills you will need to have three soft but formed bowel movements a day.

• Begin to adopt your cleansing diet as explained in the introductory article
• Drink 6 – 8 glasses of water every day
• Take the toxin absorber and digestive stimulator every evening (Refer to page 11 in your instruction book to work out how many pills to take)

The Main Colon Cleanse – Days 3 – 7

You will now increase the amount of toxin absorber you take to 5 packets evenly spread throughout the day. This equates to a packet every three hours. You will continue to take your dosage of the digestive stimulator every evening. Remember to drink 6 -8 glasses of water a day.

Food

As you know I am not fond of very low calorie diets which I think deplete your metabolism and lead to rebound weight gain. However the main part of the colon cleanse does work much better if you limit your intake of solid food. If you are in good health and feel up to it you can achieve a more intense detoxifying effect by restricting yourself to liquids only. During the pre-cleanse gradually reduce your intake of solid foods and from days 3 – 7 drink juice, nut milks, smoothies, and vegetable soups.

If you decide not to do the liquid diet, simply follow the dietary guidelines below.

Avoid the following foods

• Red meat
• Wheat
• Dairy products
• Fried foods
• Processed sugars
• Processed foods
• Coffee
• Alcohol

Instead eat predominantly organic fruits and veggies and whole foods and remember to drink plenty of water. If weight loss is a goal you should restrict but not eliminate carbohydrates. Otherwise choose organic whole grains such as brown rice or quinoa.

Here are some meal suggestions that we have found helpful

• Marinated Kale – This lovely salad is the creation of nutritionalist, Jeanette Bronee who runs Path for Life which is in the same building as The YinOva Center
• Ginger Jeweled Salad from one of my favorite blogs 101 Cookbooks
• In a hurry green curry again this is from the lovely healthy website 101 cookbooks
• Basic Miso Soup – feel free to add chopped veggies to this to make it more substantial
• Any of the fabulous detox recipes in this newsletter from Gwyneth Paltrow’s website GOOP. I particularly like the salad with carrot and ginger dressing and the detox teriyaki chicken.
• If, like me, you are on the run you can always pick up raw veggies and salad at your corner deli and dribble them with olive oil and vinegar

A Helpful Qi Gong Exercise to Benefit the Colon

Every morning stand comfortably and move your arms backward behind your body with the palms facing upwards.
Hold this position for two seconds.
Make a fist with both hands, inhale a tighten your anus
Hold this position for 2 seconds
Then exhale and relax your anus and loosen your fists.
Repeat this exercise 20 times.

Recommendations to Support your Cleanse

• Start each day with a cup of hot water with lemon in it.
• Eat three small meals and two snacks a day.
• Take some time each day to do deep breathing, meditation, gentle stretching or yoga
• Get at least 8 hours sleep each night
• In the shower brush your skin with a loofah, skin brush or Japanese skin cloth
• Drink one 8 oz glass of water or cup of herbal tea an hour. Explore a variety of herbal teas. Green tea is nice first thing in the morning and chamomile tea is relaxing before bed.
• Eat small portions and stop eating when you are satisfied.
• Eat slowly and chew your food thoroughly
• Have a weekly acupuncture treatment to encourage detoxification and to deal with any symptoms that may arise
• Once a week place a castor oil pack over your liver. Rub castor oil over your liver on your right side of your upper abdomen from the mid-line out under your ribcage. Place an old towel over the caster oil and put a hot pack over the area and leave it there for 30 – 40 minutes whilst you relax.
• Try to walk for at least 30 minutes a day

Good luck and please share your experiences with us. We love to know how you are doing and would be especially interested in any healthy detox recipes you’d like to share.

Next week we will move on to eliminating parasites and cleansing and tonifying the liver and gall bladder.

All herbs in our YinOva Cleanse are supplied by Blessed Herbs. We sell the kits at The YinOva Center or you can buy them directly from the manufacturer.

Please check with your doctor or health care provider to make sure that you are healthy enough to spend a month on a restricted diet. Do not take herbs, vitamins, recreational drugs or over the counter medication whilst you are cleansing. If you are taking prescribed medications please ask your prescribing physician for advice about combining them with this cleanse. The instruction book that accompanies your kit has information about the way in which the cleansing herbs can interact with certain prescribed medications.

Do NOT cleanse :-

• If you are pregnant (if you discover you are pregnant whilst cleansing, please discontinue with the cleanse)
• If you have an active, acute infection
• If you are weak or debilitated
• If you are about to undergo or are recovering from surgery
• If you are suffering from the following GI problems – diarrhea, vomiting, intestinal infection, bowel obstruction, inflammation of the GI tract, abnormal narrowing of the esophagus or intestines, difficulty swallowing.

It’s that time of year!

In Chinese medicine spring is the season of the wood element which governs the liver and gallbladder, two organs that become particularly sluggish thanks to festive excesses. In the five element system this time of year is associated with cleansing and renewal. So as we ease into Spring, here at the YinOva Center we’re turning our minds to cleansing. Every year the staff and some of our patients cleanse together for one month and this year I will be joined by several patients, Lea and Sarah from our front desk and Michele who heads up our communications team. We have a google group so that we can support each other so let me know if you would like to join us and I’ll make sure you have the right herbs and access to our community through the support group.

At The YinOva Center we’re not big fans of the more draconian cleanses where people drink nothing but lemon and cayenne water. We prefer a more gentle detoxifying regimen using herbs to cleanse each organ in turn. The cleanse we recommend lasts one month and detoxifies specific organs in a logical order. All the herbs are available as a kit from our center. The kit contains over 90 different herbs in 13 separate formulas designed to support your body as it cleanses, reduce unwanted para-organisms and restore healthy flora in the intestines.

• Week One – The Colon Cleanse
• Week Two – The Liver and Gallbladder Cleanse
• Week Three – The Kidney Bladder and Lung Cleanse
• Week Four – The Blood, Skin and Lymph Cleanse

Food

As for food. We won’t be asking you to live on juice and veggie broth (at least not for any length of time) but we will be asking you to eliminate or at least restrict some foods that are hard for your body to digest. These include : -

• Meat
• Wheat/gluten
• Dairy products
• Fried foods
• Processed sugars
• Processed foods
• Coffee
• Alcohol

Try to eat predominantly organic fruits and veggies and whole foods and remember to drink plenty of water. If weight loss is a goal you should restrict but not eliminate carbohydrates. Otherwise choose organic whole grains such as brown rice or quinoa. Replace your coffee with the green tea blend you will find in your kit. We will talk about food in greater depth as we tackle the cleanse week by week and I will be making some suggestions and sharing some recipes as I go along.

Recommendations to Support your Cleanse

• Start each day with a cup of hot water with lemon in it.
• Eat three small meals and two snacks a day.
• Take some time each day to do deep breathing, meditation, gentle stretching or yoga
• Get at least 8 hours sleep each night
• In the shower brush your skin with a loofah, skin brush or Japanese skin cloth
• Drink one 8 oz glass of water or cup of herbal tea an hour. Explore a variety of herbal teas. Green tea is nice first thing in the morning and chamomile tea is relaxing before bed.
• Eat small portions and stop eating when you are satisfied.
• Eat slowly and chew your food thoroughly
• Have a weekly acupuncture treatment to encourage detoxification and to deal with any symptoms that may arise
• Once a week place a castor oil pack over your liver. Rub castor oil over your liver on your right side of your upper abdomen from the mid-line out under your ribcage. Place an old towel over the caster oil and put a hot pack over the area and leave it there for 30 – 40 minutes whilst you relax.
• Try to walk for at least 30 minutes a day

A Sample Day

7.00am – Drink a cup of hot water with lemon

7.15am – Stretching exercises and deep breathing

7.30am – Green Tea + Herbs from your kit

Drink water and the herbal tea from your kit throughout the day

8.00am – Oatmeal made with rice milk or a smoothy made with silken tofu, fruit and honey

10.00am – An apple

1.00pm – Miso soup with vegetables or a raw vegetable salad + Herbs from your kit

3.00pm – A handful of almonds

6.00pm – Steamed Salmon, leafy greens and baked squash + Herbs from your kit

7.30pm – Walk for 1/2 an hour

9.00pm – Chamomile Tea

10.00pm – Meditate/ Yoga/ Castor oil pack

10.30pm – Bed

I’m going to outline each week of this four week cleanse in more detail as we go along. So …..Good luck and let’s get started.

All herbs in our YinOva Cleanse are supplied by Blessed Herbs. We sell the kits at The YinOva Center or you can buy them directly from the manufacturer.

Please check with your doctor or health care provider to make sure that you are healthy enough to spend a month on a restricted diet. Do not take herbs, vitamins, recreational drugs or over the counter medication whilst you are cleansing. If you are taking prescribed medications please ask your prescribing physician for advice about combining them with this cleanse. The instruction book that accompanies your kit has information about the way in which the cleansing herbs can interact with certain prescribed medications.

Do NOT cleanse :-

• If you are pregnant (if you discover you are pregnant whilst cleansing, please discontinue with the cleanse)
• If you have an active, acute infection
• If you are weak or debilitated
• If you are about to undergo or are recovering from surgery
• If you are suffering from the following GI problems – diarrhea, vomiting, intestinal infection, bowel obstruction, inflammation of the GI tract, abnormal narrowing of the esophagus or intestines, difficulty swallowing.

Today’s blog was written by YinOva acupuncturist Amanda Silver. Amanda has over a decade of experience as an acupuncturist and herbalist and is a popular practitioner here at the YinOva Center where she is known for her practical, common sense advice on all matters related to OB/GYN.

Spring is a great time to do a cleanse, but some cleanses aren’t particularly safe when you are trying to get pregnant. A lot of popular cleanses today involve fasting or just drinking juices/water, which can be draining to the vital energies needed to get pregnant. Chinese Medicine generally advises against strict fasting and recommends eating a very clean diet of fresh fruit and vegetables and lean organic protein.

Here are some guidelines for a safe cleanse when trying to become pregnant:

• Avoid sugar, including all “fake sugars”. This can be difficult, but I have noticed that it gets easier after the 3^rd day. So hang in there!
• Eat mostly vegetables, organic when possible.
• Eat a variety of grains, not just wheat. Try whole grains, such as brown rice, oats, buckwheat, millet and rye. These foods are high in B vitamins, which the liver needs to support its metabolic processes. Whole grains also bind excess hormones and toxins to carry them through the bowel for excretion.
• Drink water. Try to drink half your body weight in ounces. So if you weigh 140 lbs drink 70 oz or about 9 x 8oz glasses a day.
• Cut out caffeine and alcohol.  Always a good rule when trying to get pregnant.
• Meditate and breathe. These relaxation techniques help to reduce stress hormones. For more information about mediation see this YinOva blog article

We’ve made it! Welcome to the fourth and final week of our YinOva Cleanse.  I know from many of you that you are feeling much better. People tell me that they have more energy and that their friends and loved ones are commenting on how well they look. Almost all of us have noticed that our skin looks better. Those of us who needed to, have lost a few pounds. Like many of you I want to take the healthy eating habits we have developed and incorporate them into my daily life. So let’s commit to supporting each other as we make healthy nourishing food choices.

This cleanse started with a colon cleanse and moved on to a cleanse of our large digestive and filtering organs the liver and gall bladder. We then took herbs to help our bodies eliminate parasites and followed this with probiotics to repopulate our digestive flora. Last week we cleansed the kidneys and bladder and this week we culminate in a detox of our lymph and blood along with our skin.

The blood’s job is to nourish all the cells of the body. It delivers oxygen and other essential substances and picks up carbon dioxide and wastes and transports them to the elimination organs to be disposed of. As well as this role in transporting nutrition and waste the blood plays an important part in our body’s ability to defend itself. When we cut ourselves our blood forms a clot in order to prevent bleeding and when we are invaded by a pathogen the blood is our first line of defense. It is the liver’s job to make sure that the blood remains clean but if the liver is sluggish and not doing it’s job properly the blood attempts to rid itself of toxins through the skin. This can cause rashes and skin problems. That is why we cleanse our livers before we start this final stage and cleanse the blood.

Lymph is a watery fluid that moves throughout the body in lymphatic vessels. Lymph is important for fluid balance, it plays a role in removing waste and debris from the body and also attacks foreign invaders. Unlike blood which is pumped around the body, lymph’s progress through the vessels is slow as it relies on muscle contractions to move it through the body. As it slowly circulates lymph passes through nodes which act as filters, helping to destroy micro-organisms and debris.

To speed up the process of cleansing via the lymph it helps to go on a brisk walk or have a massage.

Here are some more detox recipes from my kitchen that Noah, Emma and I have enjoyed.

Tofu Scramble

During our month long cleanse I have mostly chosen grains and fruit for breakfast. Today my husband wanted a change so I put together this tofu scramble for a hearty breakfast without eggs. It got a thumbs up from Noah and so I thought I’d share it with you.

4 green onions, chopped
3 medium sized mushrooms, diced
1 tbsp olive oil
1 block of firm tofu
1 tomato, diced
1 tsp dried marjoram
1 tsp dried oregano
1/2 tsp ground cumin
1/2 tsp turmeric
1/4 tsp cayenne pepper
1 tbsp miso paste
2 tsp Bragg’s Liquid Aminos
1/4 cup water
Salt and pepper to taste
1/4 cup chopped fresh cilanto

• Heat the oil in a frying pan and add the mushrooms and green onions
• Saute over a medium heat for 5 minutes
• Add the tofu along with the marjoram, oregano, cumin, turmeric and cayenne
• Squish the tofu with a wooden spoon until it is broken down and looks like curds
• Add the water, miso, Bragg’s, and tomato and simmer over a medium heat for 5 minutes, stirring occasionally and adding more water if it starts to stick.
• Taste and add salt and pepper if necessary.
• Take off the heat and add the chopped cilantro and serve.

Split Pea Soup

I love split pea soup and usually use a ham hock to give mine flavor. For this version I added umeboshi paste and a sprinkling of smoked paprika and was pleased with the smoky salty flavor this gave it. Not quite the same as ham stock but not far off.

1 large onion, chopped
1 tbsp olive oil
1 large carrot, diced
1 stick celery, diced
1 tsp thyme
1 tsp marjoram
2 cups split peas, washed and drained
5 cups water
1 tbsp Better than Bouillon Vegetable stock
1 tsp umeboshi paste

To serve: Olive oil and a pinch of smoked paprika

• In a large soup pot fry the onion in the olive oil over a medium heat until translucent.
• Add the carrots, celery, thyme and marjoram and put a lid on the pan
• Allow the vegetables to sweat over a low heat for 5 minutes to release their juices
• Add split peas and water and bring to a boil
• Add the vegetable stock and umeboshi paste and boil gently for 30 minutes or until the peas are soft
• Using an immersion blender, blend the mixture briefly so that some of the vegetables break down and thicken the soup. Make sure to leave most of the vegetables intact though.
• To serve sprinkle with smoked paprika and a swirl of olive oil

Welc

ome to the third week of our YinOva Cleanse. I have loved hearing from you all by email and it’s fun to think that so many of us are doing this at the same time. Last week we took herbs that clean and protect the liver and gallbladder as well as herbs that kill parasites and probiotics to replenish intestinal flora. Every year I find week two to be the hardest of the cleanse. How was it for you?

This week we will be taking herbs that cleanse and tonify the lungs, kidneys and bladder.

Our kidneys, though small, work incredibly hard. Every day the equivalent of 250 gallons of blood pass through our kidneys, which extract toxins and excess water. The kidneys contain tiny tubes called nephrons which over time can become mucusy and congested. Our aim this week is to help clean these tubes so that they kidneys can function better. Sluggish kidney function can make you feel lackluster and tired so you can expect to have more energy as your kidneys cleanse. In Chinese medicine the kidney is also associated with willpower and poor kidney function is linked to fear, lack of motivation and insecurity. Hopefully the work we do this week will help us to be bolder and more motivated.

Our lungs take in oxygen which is absorbed into the blood to support every process in the body. They also get rid of carbon dioxide which is a by-product of the body’s energy production. However, over time the pollution we breathe makes the bronchial tubes in the lungs constrict and produce mucus. This impairs our lung function, causing us to take in less oxygen and thus making us tired and sluggish. In Chinese medicine poor lung function is associated with grief and sadness. So the work we do this week should help us to feel more positive and joyful.

We will be continuing to eat in a way that causes the minimum of stress to our bodies so that our energy can be directed to healing and cleansing.

Avoid :

• Dairy products
• Red Meat
• Alcohol
• Coffee
• Processed foods (Emma and I have cheated a bit by using some processed foods from the health food store such as rice crackers, rice bread and oatcakes – I’m fine with this)
• Wheat
• Processed sugars
• Shellfish
• Optional: Nightshade vegetables

Have you noticed that you are less hungry and have fewer cravings? I have found that eating consciously has made me want smaller portions and so far I have lost 6lbs. Like many of you I am also noticing that my skin looks better and I have more energy.

Here is a recipe for baked tofu with gravy which I ate  for dinner last night with broccoli and roasted sweet potato.

Baked Tofu

1 12 oz block of Tofu
1/4 cup tamari
2 tbs of sesame oil

• Press tofu block between two plates, weighted down with a cast iron pan, large bowl of water, or heavy cans, for about 30 minutes
• To make marinade, simply whisk together the ingredients in a bowl
• After tofu is pressed, cut the block into slices 1/2 ” thick
• Place pieces of tofu into baking dish, and cover with the marinade
• The tofu can sit overnight in the marinade but should sit for at least 1 hour
• Preheat oven to 375 degrees.
• Bake tofu about 35-45 minutes, or until all the liquid is absorbed.
• Serve with Veggie Gravy

Veggie Gravy

1 Pint Veggie Stock
3 tbsp Nutritional Yeast
4 level tbsp Brown Rice Flour
1 tsp Marjoram
2 fl oz sunflower oil
1 1/2 tsp Earth Balance (or other vegan spread)
2 tbsp tamari
1/4 tsp mustard powder
1 clove garlic

• Put the nutritional yeast, brown rice flour, marjoram and mustard powder in a saucepan and stir over a low heat until the ingredients become fragrant
• Add the oil and earth balance and continue to cook over a low heat stirring for 3 minutes
• Add the stock and bring to a boil stirring constantly to avoid lumps.
• Lower the heat and simmer for 5 minutes stirring occasionally
• Add tamari and garlic and continue to simmer for a further 3 minutes before serving.

Welcome to week two of the YinOva Cleanse.

Last week was all about cleansing our colons. How did you do? Emma and I had a couple of hungry days mid-week but we’re now feeling pretty good. This week we will be cleansing the liver and gall bladder. You can read more about the herbs involved here.

In our house we followed a more restricted diet during the colon cleanse so Emma and I are delighted to be eating more solid food and a broader range of foods. We’re still abiding by the following restrictions but I must say we’re getting used to eating this way.

Avoid :

• Dairy products
• Red Meat
• Alcohol
• Coffee
• Processed foods (Emma and I have cheated a bit by using some processed foods from the health food store such as rice crackers, rice bread and oatcakes – I’m fine with this)
• Wheat
• Processed sugars
• Shellfish
• Optional: Nightshade vegetables

Last night, as we settled down to watch the Golden Globes, I made two detox friendly patés for us to spread on rice crackers. Both are adapted from and inspired by  The Angelica Home Kitchen: Recipes and Rabble Rousings from an Organic Vegan Restaurant. Angelica’s Kitchen is a great place to eat when you’re detoxing and I’m really glad it’s just down the road from my office.

Lentil Walnut Paté

Adapted from the Angelica Home Kitchen. (Changed a bit to accommodate what I had in my kitchen.)
2/3 cup green lentils
2 cups chopped walnuts
1 tbsp olive oil
3 cups diced onions
2 cloves of garlic chopped
1 tbsp mirin
1 1/2 tbsp umeboshi paste (you can use red wine vinegar instead, if necessary, and add extra salt)
1 1/2 tbsp miso
1 tbsp dried marjoram

• Rinse lentils, place in a saucepan, cover with water (about 2″ above the lentils) bring to the boil and simmer for 30 minutes
• In the meantime roast the walnuts on a cookie sheet at 350 degrees F for 8 minutes
• Saute the onions and garlic in the olive oil over a gentle heat for 10 minutes
• Drain the lentils and put them in a blender of food processor with the onions, walnuts and all the other ingredients.
• Blend until smooth and serve with tofu sour cream dribbled over the top and wheat free crackers.

Beet and Butternut Paté

Adapted from the Angelica Home Kitchen. (Originally a recipe for pumpkin pate but changed quite a bit to accommodate what I had in my kitchen.)

1/2 a cup of sun dried tomatoes (dry packed)
3/4 pound of onions diced
2 cloves of garlic
2 tbsp olive oil
1 lb of beets and winter squash peeled and cut into 1/2 inch cubes
1/2 cup sunflower seeds
1/2 tbsp marjoram
salt and pepper to taste

• Boil 2 cups of water, take off the heat and leave the sun dried tomatoes in the hot water to rehydrate for 20 minutes
• Toast the sunflower seeds in a 350 degree F oven for 10 minutes
• Steam the beets and squash for 20 minutes
• Sautes the onions and garlic in the olive oil until soft
• Combine all the ingredients in a food processor or blender and blend until smooth. Adjust the seasoning to taste.
• Serve with tofu sour cream drizzled on top and wheat free crackers.

Tofu Sour Cream

From The Engine 2 Diet: The Texas Firefighter’s 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds (I love this book)

1 pack of Silken Tofu
1/3 cup soy milk
3 tbsp lemon juice
2 tbsp chopped fresh dill
1 tbsp nutritional yeast

• Blend all ingredients together in a blender or food processor until smooth.
• Cover and chill for at least an hour to allow the flavors to blend

It’s that time of year again. Did you eat and drink a bit too much over the holidays? I know I did and at this time of year I always feel ready to shed a few pounds and clean up my diet. Here at the YinOva Center January is always “cleanse month” where some staff and many of our patients welcome the new year by eating healthily and taking herbs that clean the colon and detoxify various systems.

I’m not a fan of fasting and worry about the metabolic effect of living on water and lemon juice for any length of time and so over the years I have developed what I hope is a sensible detox. We use a product made by a wonderful company, Blessed Herbs, which comes in two stages. First a 7 day colon cleanse and then a 21 day internal cleanse that includes herbs that effect the liver and gallbladder, as well as anti-parasitic herbs and probiotics. Then come herbs that help the bladder and kidneys followed by herbs that effect the lymph, blood and skin. Every year I am amazed by how much better I feel when I reach the end of the month.

As for food, we usually recommend the following.

For the duration of the cleanse avoid:

• Caffeine
• Alcohol
• Processed foods
• Fried foods
• Dairy Products
• Wheat
• Red meat
• Shellfish
• Some people also avoid nightshade vegetables such as potatoes, tomatoes, peppers and eggplant (it’s up to you)

Week one starts with a pre-cleanse and then a 5 day colon cleanse which I described in great detail on the blog last year. So feel free to click here for more information.

My daughter, Emma and I started our cleanse yesterday along with several of our patients. Many of you have emailed me to tell me what you have been eating and I’m grateful for the inspiration. Here, to give you some ideas, was our schedule. I always start with a bit more food during the pre-cleanse and reduce the quantity as we go through the first week so we don’t feel like we’re starving.

7am (or upon rising): Glass of room temperature lemon water
8am: Green Tea
10am (breakfast): Oatmeal made with rice dream with some sunflower seeds and frozen raspberries scattered on it
11:30am: (Snack) Green juice made with kale, apples and carrots
1:30pm (lunch): Miso soup. I used Gwyneth Paltrow’s miso recipe which is particularly delicious. An apple.
4pm (snack): A small handful of almonds
5.30pm (herbs): Digestive stimulator from the colon cleanse kit
6pm (dinner): Steamed salmon with a sesame and soy dressing served with sweet potatoes, broccoli and pear and lettuce salad. Chia Pudding
8pm (snack): Chamomile tea
9pm (herbs): Toxin absorber from the colon cleanse kit

So consider this an invitation to join us. You can buy the herbal cleanse either at our center or direct from Blessed Herbs. Both Emma and I will blog about what we’re eating and how we’re feeling and some of the patients have volunteered to share their experience too.

Let’s all clean up our acts together as we begin what I hope will be a great year……

Emma says:

“I’ve watched my Mom and her friends do this cleanse every year but this is the first time I’ve decided to join in. I’ve just finished my first term at college which has involved way too many ramen noodles and late night pizzas. That combined with a Christmas trip home to England means that I’m feeling like a bit of a slug. Today was our first day and to be honest I was hungry. I’m a bit of a sugar addict and oatmeal and rice dream doesn’t quite cut it. My Mom made up a bowl of chia seed pudding which she say helps stabilize blood sugar but it looks like frog spawn and I haven’t dared dip into it yet. I’m a reluctant cleanser today.”

Our YinOva friend Sue emailed me to let me know what she ate (if you are joining us please share your recipe ideas – it really helps to inspire the rest of us)
7am (or upon rising): Water with lemon
8am: Green Tea
10am (breakfast): Irish 30 minute oatmeal with flax seeds, and almond milk ( a sprinkle of raisins)
11:30am: (Snack) Water with lemon 1:30pm (lunch): MUNG BEAN STEW

Recipe: Soak mung beans and green lentils overnight. In a large soup pot combine organic vegatable stock with 1 cup of  small green lentils and 1 cup of mung beans. Add 1 large yellow onion, 3 cloves of garlic, lots and lots of fresh ginger, diced carrots, diced butternut squash (peeled), parsley, tbsp tumeric and sea salt. Bring to the boil and simmer for 2.5 hours….Delicious!

4pm (snack): Lemon water
5.30pm (herbs): Digestive stimulator from the colon cleanse kit
6pm (dinner): Ginger tumeric and paprika Chicken with apples and grilled Kale

In a crock pot, put in a layer of ginger and apples, put in whole chicken, cover chicken with rice vinegar and then add tumeric and lots of papikra. Came out great! I had a small portion of the chicken and lots of kale.

8pm (snack): Chamomile tea
9pm (herbs): Toxin absorber from the colon cleanse kit. Mud shake that I have to drink and gag but it’s cleaning out my colon. Yahooo!