13 Ways to Detoxify your Body

Source:  Nature’s Sunshine

Green SmoothieWe share the world with billions of other people and with a multitude of industrialized nations. When you add up all of the manufacturing plants, exhaust pipes and smaller sources of toxins-like cleaning products, cosmetics, prescription drugs, plastic packaging and more-the concept of detoxifying your body has immense merit.

But where do you start? Are you wondering exactly how to detox? Remember, your goal is to create new, healthier eating habits that lighten your toxic load and strengthen your body for better everyday health. These 13 habits will help you do a full body detox and make way for new energy and vitality.

  1. Avoid Sugar and Artificial Sweeteners. To get the most from your body cleanse, select natural sweeteners like stevia, molasses, maple syrup, honey, etc.
  2. Beware the Deadly Whites. White flour (and pasta), rice, and bread can interfere with the proper digestive flow. Try quinoa, Kamut®, spelt, buckwheat, or cornmeal.
  3. Steer Clear of fried foods, red meat, and other processed foods.
  4. Try to Avoid Wheat/Gluten, Dairy, Soy, and Corn. These common food sensitivities can increase gut permeability and allow toxins into the bloodstream, which stalls weight loss.
  5. Remove Toxic Oils. Stay away from vegetable oil, sunflower oil, canola oil, and peanut oil. Avoid trans fats or “partially hydrogenated” foods. Instead choose coconut, flaxseed, extra-virgin olive, or hemp oil, which contain more beneficial omega fatty acids.
  6. Pick Quality Protein. Liver detox pathways require protein. Choose grass-fed or wild-caught options where possible.
  7. Fiber it Up! Add some good stuff to your natural detox diet, including:
    1. whole grains
    2. fresh, organic, non-starchy veggies like broccoli, cauliflower, and spinach, and spices such as garlic and turmeric
    3. fruit (offers antioxidants, fiber, and water)
    4. beans and lentils (provides soluble and insoluble fiber)
    5. seeds and nuts, like almonds, sunflower, flax, chia, and walnuts (help with gut health and liver function)
  8. Water. Skip the soda. Scrap the spirits. Drink plenty of water. Alcohol overworks the liver and can damage this critical organ. Water (preferably filtered and room temperature) helps your kidneys function properly and flush toxins from the body. Add lemon to support digestion, or try sipping green tea to help with cardio and immune support.
  9. Drink Fresh Veggie Juice. Juicing is a wonderful way to get powerful nutrients and enzymes into your diet. Add some spinach, kale or other deep greens along with ginger, beets, carrots, turmeric, and other colorful veggies and roots.
  10. ProbioticsFriendly bacteria can do wonders for your detox diet plan. Get them naturally in foods like kombucha, kefir, miso, natural yogurt, kimchi, and sauerkraut. Or supplement with a product that contains several strains of friendly flora.
  11. Slow Down at the Dining Table. Eating quickly usually leads to eating more, which spells bloating and indigestion. Take your time. Savor each bite. You’ll find that you eat smaller portions and feel better, and you may even lose weight!
  12. Move! Exercise helps you eliminate toxins. Work up a sweat and you’ll improve circulation and burn fat more effectively. Walk, dance, do yoga, just move!
  13. Get Your Zzzzzs. Adequate rest helps the brain detoxify itself. (See the glymphatic system.) Sleep also helps reduce stress and inflammation, which may help you overcome your toxic burden. Get at least 7 hours of sleep each night.

Tips for Detox Success

  • Try phasing out things like caffeine, sugar, and artificial sweeteners in the days before you really start your detox diet. This helps minimize potential nausea and headache.
  • Map out your eating plan and you’re more likely to stick with it.
  • Cleanse your kitchen/pantry of any foods or drinks that would sabotage your detox decision.
  • By day 4 or 5 of your new diet, you should start feeling more energetic and see improved digestion.
  • Massage helps release toxins from the muscles and tissues. Follow with plenty of water.
  • Don’t get overwhelmed. If you can only adopt 1 or 2 new, healthier habits, be happy with that. Save some for next time.
  • People with chronic health issues like diabetes, liver disease, cancer, or eating disorders should consult their doctor before making dietary changes.


The Emotional Detox Component

The best way to detoxify is by cleansing emotionally as well as physically. Try these tips for a more complete experience.

  • Practice deep breathing to quell stress and help release CO2from deep within the cells.
  • Listen to uplifting music.
  • Take a slow walk or a hot bath.
  • Sometimes toxic people add to our health burden. You probably know at least one Negative Ned or Nellie who brings you down. To maximize your healthy detox, keep your distance emotionally.

Frequently Asked Questions

What Are the Health Benefits of a Body Detox Program?

Weight Loss. Research shows that environmental toxins are tied to obesity. And detoxification helps remove chemicals stored in the fat cells that can impede weight loss. Eliminating bad food choices that promote weight gain and supporting detox for weight loss just makes sense.

Improved Overall Health. People who detoxify their bodies reduce their toxic load and typically experience greater energy and improved well-being.

Reduced Inflammation. Reducing toxins helps lessen inflammation, which may mean healthier joints, reduced swelling, and other benefits.

How Does the Detox Process Work?

Detox begins in the liver. This vital organ converts toxins into unstable metabolites, then it works to excrete these via the kidneys, colon, and lungs.

What Is the Best Detox Drink?

A smoothie with chia seeds or pure juices from colorful fruits and vegetables, including beet, ginger, greens, apple, and carrot provides energy and cleansing antioxidants.

How Long Should I Detox?

Every natural detox plan is slightly different, but many experts recommend a focused program over 2–3 weeks for best results. Many people detox twice a year, for example in the Spring and Fall. But the focus should be on adopting long-term habits that become part of your daily routine as opposed to a short-term period of deprivation.

Wondering How to Detox Your Liver?

The liver is your body’s main organ for processing and getting rid of detrimental toxins. Take care of it so it can take care of you! Avoid alcohol. Try milk thistle extract with silymarin; it has proven benefits for liver health. N-acetyl-cysteine optimizes glutathione production in the liver (a good thing) and supports liver health.

How Can I Identify Toxins and Reduce My Exposure?

Using natural cleaners and avoiding processed foods and plastics is a good start. The Environmental Working Group offers a great guideline to identifying toxins in your environment.

Detox Your Body with Nature’s Sunshine Products

Support detoxification with quality cleansing and detox supplements from Nature’s Sunshine!

  • Purify 2.0 Program-combines the power of Rejuvenaid, UltraBiomeDTX, Bacillus Coagulans, and protein to remove heavy metals, purify and strengthen the gut, support intestinal permeability, and boost energy
  • Enviro-Detox-helps remove pollutants and toxins while supporting digestion
  • Yeast Fungal Detox-features caprylic acid and oregano leaf to support yeast removal
  • UltraBiomeDTX-clinically studied for its ability to remove heavy metals; helps purify the gut
  • Super Omega-3 EPA and Krill Oil with K2-important omega-3 fatty acids support the body’s natural inflammatory response
  • Bowel Detox-contains charcoal, fiber, and more to promote waste elimination and support bowel health
  • CleanStart®-our most popular body cleanse; features aloe vera, bentonite clay, LBS II®, and Enviro-Detox for powerful cleansing support
  • Detox Basics-a 30-day natural detox program with NAC, milk thistle, and Bacillus Coagulans to support liver cleansing and gut health
  • Probiotic Eleven-11 strains of beneficial flora in a convenient capsule






The Beauty Within Us, Surrounds Us

Nature Prints

Barb CasperBarb Casper has created several inspirational, canvas prints for sale in our storefront priced from $10-$50. You may remember Barb as one of our former store clerks here at Health, Naturally. According to Barb, offering her prints at Health, Naturally is her way of giving back to the clients we serve. For her, the creative design process allows her to express herself and helps relieve the stress of dealing with her own chronic health issues. Barb embraces the notion that self-expression and creativity open us up to being vulnerable. However, without vulnerability, we can never heal completely!

Barb is a graphic and web designer (she designed our website) and was previously employed in the mental health field for over fifteen years as a recreation therapist. Her most cherished takeaway from her job experience as a recreation therapist is her strong belief in the power of positive thinking and remaining hopeful despite whatever difficulty we may face. She believes these personal attributes have powerful effects on the ability to heal ourselves, others, and the planet on which we live.

Barb’s artwork reflects what and where we have been, what is, and, most importantly, what we are capable of becoming. Barb’s prints allow us to connect with the beauty within us by closely observing our natural world. Her artwork opens the door, allowing us to leave our everyday difficulties behind for a moment and recognize who we truly are.


With my artwork, I hope to ignite a spark within you so you may shine a light towards what, at times, may seem a dark and unforgiving world. With the natural world providing a sense of light, hope, and beauty, I wish for each of you to create your own path to wellness.” 

“Our creative and enduring spirit is our strongest healing attribute and allows us to soar without the need for wings.”

–  Barb Casper, Wings of Air

Come in and view her inspirational pieces and consider them as a great gift or an addition to your own home!

Viruses Love Stress…Learn the Difference this Radical Relaxation Device Can Make

Dr. Patrick Porter quote

Serious Question: How are you feeling?

If you’re like most of the 8 billion people on the planet right now, your stress levels are probably at an all-time high. Financial strain, family anxiety, health concerns…the list goes on.

In times of uncertainty, fear, and instability, it’s natural to feel…tense.

But be careful, because stress is a killer.

In fact, the stress from worrying about the virus can make you more vulnerable to dying from the virus if you’re ever infected by the virus.

That’s how stress works. It makes everything worse.

You probably know that meditation is one of the best ways to relieve stress.

You might be saying, “Yes, I know that I should meditate, but I’ve tried and it’s just so hard! I can’t shut my brain off! I just don’t have the discipline to sit and…just breathe.”

I get it. For years my clients have complained that meditation is too difficult. That’s why I spent the last 35 years perfecting my brain training technology…

So that today you can get all the stress-reducing, immunity-boosting benefits of meditation with NONE of the work?

My friend Trevor King was so impressed with his own results, he invited me to appear on a live webinar all about it, and he is now graciously inviting you to join us as my special guest.

Trevor and I will show you how what seems to be a strange blinking device can actually help you…

  • Reduce anxiety and depression
  • Lower your stress levels dramatically
  • Boost your virus-fighting immune system
  • Help you lose weight (also good for fighting disease)
  • Even improve your memory

All in just 20 minutes…with no discipline required.

But you won’t have to take our word for it. We’ll show you all the studies and interviews with experts to prove it.

Plus, I’ll be there to answer your questions.

And Trevor will show you how to save hundreds of dollars on your own personal stress-busting BrainTap device if you decide you want one for yourself or a loved one.

Even if you decide not to invest in BrainTap, you’ll still learn a lot about how to reduce your stress and improve your chances of surviving this pandemic.

See you there,


Bowenwork with Mary Anne Malek

Mary Anne MalekHi, I’m Mary Anne Malek. In 2012 I completed my initial training and became a Certified Bowenwork practitioner. Since then I continue to update my skills. I am also a Level 3 Reiki practitioner an advanced master gardener.

Bowenwork is hands-on healthcare. It consists of sequences of rolling movements of the practitioner’s thumbs or fingers over precisely located sites on the body. These movements serve to signal the body to remember how to heal a variety of health issues.

Bowenwork provides gentle and profoundly effective signals to the brain for healing and recovery through the stimulation of special receptors in the tendons, muscles, and ligaments of the body. These stimuli can result in deep relaxation, resetting of muscular tension and range of motion, lymph drainage, pain and inflammation reduction, and pain relief.

Bowenwork helps the body remember how to heal. The specific objectives may vary, but there is always focus on relaxation, reduction of the “fight or flight response”, and engagement of the body’s perfect pattern memory for the area that is in pain, contracted or otherwise out of balance.

Bowenwork positively affects mostly all health ailments. It is very gentle and is suitable for all ages and physical conditions. Most conditions should resolve or lessen in 3-4 sessions. Chronic conditions may require additional sessions. 

Please contact me to start on your pathway to wellness.

Mary Anne Malek
989-754-6630 (h)
989-964-8003 (c)

Health, Naturally Services are Expanding

Welcome Rebecca Spannagel

Rebecca Spannagel, LMT, RNRebecca Spannagel, LMT (Massage Therapist), RN, and Natural Health Advocate

Rebecca decided halfway through her first year in the certified naturopath program at the Naturopathic Institute to take a different direction into therapeutic bodywork. She graduated from the Naturopathic Institutes Therapeutic Bodywork Practitioner program in November 2019, receiving her Licensure for Massage Therapy in December 2019. If you ask her “Are you glad you made that decision?” You would get a double thumbs-up, a big smile, and a “Most Definitely!!! Learning how to perform therapeutic touch is something I was gifted with the ability to do and has been life-changing.”

Rebecca is passionate about natural/alternative wholistic wellness and facilitating her clients’ own healing abilities. She will be the first to tell you that she doesn’t believe in protocols, and not any of her sessions are the same. When asked why? She says: “Every being on this earth is special and unique, and deserves a session focused and tailored to that uniqueness. Whether you come to de-stress and relax, or for a specific health concern, that session is tailored specifically for you and your needs.”

Rebecca offers various types of massage sessions that employ multiple therapeutic modalities (with/without essential oils) along with Reflexology, Cranio-Sacral, and Light Healing Touch.

If you would like to set-up a session with Rebecca please call, or text her, at 989-482-3866. She is currently accepting clients. Her hours of availability are varied, so her sessions are by appointment only.

Why the Best Medicine Might Be Your Right and Left Feet

Put your left foot in front of you right, and then your right foot in front of your left, and then repeat.

That’s called walking. And it could be the best thing for your overall health.The historian Geroge Mcaulay Trevelyan wrote in 1913 that his two doctors were “My left leg and my right.”The truth in that statement is coming to light every day with new studies and reports. The Guardian published an article titled, “Walking could protect your brain against shrinking,” based on research published by U.S. neurologists who monitored 300 volunteers over 13 years. The report says walking may ward off a variety of conditions.


Welcome Holly Shillair

Holly Shillair

Holly is passionate about helping others on their healing journey. From a young age she was able to connect with other people’s emotions. Through life experiences, her gifts have awakened and have allowed her to support others through their emotional, spiritual and physical healing.

Holly is a certified Energy Healer through Sage Soul Healing. She is a Reiki Practitioner, and a Certified Natural Health Educator through the Naturopathic Institute of Therapies and Education. Holly holds a Bachelor’s Degree in Business Management/Marketing from Northwood University.

Energy Healing sessions with Holly are offered in-person or remotely. Each session focuses on core issues that are affecting you physically, emotionally and spiritually. Holly will look at ancestral connections, traumas, inner child healing, balancing the chakra system, and other modalities to provide a comprehensive healing session customized to your needs. All sessions are provided in a safe, supported space which allow for healing of the body, mind, and soul.

Health Naturally

Specializing in therapeutic essential oils and custom blends

What is Naturopathic Health?

Naturopathic health blends centuries-old natural, non-toxic therapies with current advances in the study of health and human systems, covering all aspects of family health from prenatal to geriatric care.

Naturopathic health is a distinct system of primary health care that has roots back to ancient Greece and Hippocrates, who taught, “Nature is the healer of all   diseases.” Naturopathic medicine is an art, science, philosophy and practice of healing and preventing disease.

Naturopathy concentrates on whole-client wellness; the treatment is tailored to the client and emphasizes prevention and self-care. Doctors of naturopathy cooperate with all other branches of medical science referring patients to other practitioners for diagnosis or treatment when appropriate.

Major Tenets of Naturopathy: Alternative Medicine, The Definitive Guide (Future Medicine Publishing)
1.The body has the power to heal itself. The role of a naturopathic professional is to facilitate this process using natural, nontoxic therapies.
2.Treat the cause rather than suppressing the symptoms. Naturopathic professionals believe in correcting the underlying cause of an illness. Symptoms such as a fever or inflammation are the way the body heals itself.
3. Do no harm by using safe, natural, non-invasive treatments such as herbs, nutrition, essential oils and homeopathy.
4. Treat the whole person. Health is a complex mix of physical, emotional, spiritual and social   factors.
5. Prevention is the best cure. The job of the naturopath is to teach people how to keep themselves from getting sick by adopting a healthy lifestyle.

Questions to ask
Do you have training in a specific area that might be helpful to my condition?

Can you tell me about your success in treating clients with a condition similar to mine?

How much does a session cost?

How often will I need to schedule follow-up sessions?

Is this treatment covered by medical insurance?

Do you accept medical insurance?

15th Anniversary Open House – Bay City

Health, Naturally!

Thursday, March 29, 2018
Bay City Office 1-6 p.m.

Health Naturally Open House

Flyer – Open House

As our thank you to you for the past 15 wonderful years we will be hosting an Open House with FREE services all afternoon as follows:

FREE Services (10-15 minutes each)

  • Body Vibe
  • SOQI Bed & Chi Machine
  • Brain Fit (Bay City only)
  • Chair Massage
  • Resonance Repatterning
  • Bowen Therapy
  • Foot DetoxificationRefreshments, free gifts and door prizes, too!

Please call 989-684-9701 between 1-5 pm Monday through
Saturday to make your appointment. Happy Anniversary!

Health Naturally Visits Two North Michigan Gardens

Health Naturally staff visited two gardens located in northern Michigan July 22nd-24th. Our first visit was to Light of Day Organics. Light of Day Organics, located in the Leelanau Peninsula of Northern Michigan, is the only Certified Organic and Demeter Biodynamic grower of Camellia sinensis (tea) in North America.

Information obtained from Light of Day Organics website:

Biodynamic® Principles and Practices

Biodynamic® agriculture views the farm as a self-contained, self- sustaining ecosystem responsible for creating and maintaining its individual health and vitality without any external or unnatural additions. It is an integrated farming system that addresses the health of the entire property and maximizes the unique characteristics of each farm.

In practice, soil, plants, animals and humans together create this image of a holistic living organism. On-farm recycling improves the individualizing character of the farm and includes the integration of animals and animal feeds, perennial plants, flowers and trees, water features, and composting. Farms reduce dependence on imported materials for fertility and pest control. Water conservation is emphasized. Specially prepared medicinal plants, minerals, and composted animal manures help increase the vitality of the products grown and further anchor each individual farm in time and place. Biodynamic farms are required to maintain at least 10 percent of total acreage as a biodiversity set-aside. Riparian zones, wetlands, grasslands, and forests: all are considered an integral part of the life of the farm.

Biodynamic farming is holistic land stewardship at its best. It is the highest paradigm of sustainable farming, offering one of the smallest carbon footprints of any agricultural method.

Health Naturally attended a class on Chakra teas and learned:

  • about the  history of tea in America, and learned why Light of Day Organics is the only certified Organic and Demeter Biodynamic grower of Camellia sinensis in N. America.
  • the difference between, and most importantly taste “cup”, White, Green Oolong, Black, Tisane/Herbal Teas & Matcha Green teas in a wonderful, unique setting on our farm.
  • about biodiversity, the difference between conventional, organic and Biodynamic farming methods, Fair trade, and learned what certifications really mean to you as a consumer.
  • about the importance of reducing inflammation so that you can enjoy the very highest quality of life.
  • about integrative holistic health principles that support a high quality of life.  The Chakra Tea Collection was prepared, tasted and explained.
  • how tea has so much going for it!

The class was led by Angela Macke, R.N., Horticulturist and Founder of Light of Day Organics.

Jan Doerr, ND and Tina Pickvet, ND

Jan Doerr, ND and Tina Pickvet, ND at Cherry Point Farm.

On day two, our group traveled to Shelby, Michigan to visit Cherry Point Farm and Market where we enjoyed the giant lavender labyrinth and herb gardens located in the center of the labyrinth.

The labyrinth is designed in an ancient spiral pattern which, when walked, is thought to be a spiritual journey, and symbolic of one’s path in life.  In recent years, labyrinths have undergone a dramatic revival as a meditation, relaxation, and spiritual tool.  Unlike a maze, a labyrinth is a continuous circuit and you cannot get lost.

An arbor towers above and surrounds the center of the labyrinth and a sacred geometry herbal garden. The herb garden is designed in accordance with the principles of sacred geometry, the 12-point vesica pattern defines 36 beds filled with dozens of herbal varieties.  The herb garden includes plants used for culinary, medicinal and aromatic benefits and purposes.

The elements of time are represented in the design:  One stone circle, 12 interlocking circles, 52 arbor posts, and seven cross pieces.

–  Cherry Point Farm