SPRING CLEANSE

Dr Rosy Daniel, Weleda's Integrative Health Consultant, explains how a gentle springtime detox can improve wellbeing.

The body has five major cleansing systems: the kidneys, the liver, the bowels, the skin and the lungs. Our spirits reside in the most exquisite piece of engineering! Our bodies work tirelessly to process, absorb and eliminate what is coming in through our skin, lungs and digestive system to maintain a state of balance, whilst fuelling, regenerating and healing themselves. Blood levels of fat, sugar, acidity, salts and minerals are kept at optimum levels to protect our brains and the other delicate tissues through which our blood flows.

Physical toxicity occurs when we absorb toxic chemicals through our skin, lungs or digestive system. We also become toxic through excess and imbalance if eating or drinking too much of one kind or food or drink, or by consuming too much altogether.

When toxicity builds up in the body this can be experienced as excess weight, achy muscles, low energy, fatigue, brain fog and spotty or itchy skin. Psychologically we feel weighed down and demotivated. When toxicity becomes extreme, our organs can no longer achieve homoeostasis and they start to fail, producing conditions like type 2 diabetes when the pancreas can no longer metabolise away excess sugar, or liver failure when the liver becomes poisoned and fibrous as it can no longer detox the toxic chemicals in the blood stream, or constipation and inflammatory bowel disorders when the gut is not flowing properly and the gut wall is reacting, or inflammatory conditions of the lungs and skin as well. This is more pronounced in people who have allergies or food intolerances.

So, when we are thinking about a spring cleanse, it is really about developing a far kinder, gentler and more conscious relationship with our beautiful bodies. Here are 10 steps to spring cleanse that you can take right now:

Step 1

Ensure that you are adequately hydrated with 2.5l of water every day (still water is better than sparkling in this respect, as ideally drinking water should have a neutral pH of about 7). This will help wash toxins from your entire system and keep your detox organs functioning optimally.

Step 2 

Avoid taking in chemical toxins through skincare products, food additives, preservatives or colourings, household and garden products. Our lungs, skin and digestive systems are highly absorbent and any chemicals around you will find their way into your bloodstream, tissues and cells. This means eating organic as much as possible, growing your own food, and wearing a mask if working around chemicals.

Step 3 

Avoid excess with food and drink. Think about your portion sizes and seek emotional support if you know that you are comfort eating or drinking to excess. For the first time ever young people in their 30s are being diagnosed with cirrhosis of the liver due to ‘pre-lash’ drinking of shots. Pay attention to acidity levels; you can do this by measuring your salivary pH in the morning before any food, drink or toothbrushing. You are aiming for 7 to 7.5. For most of us this means cutting back on acidic drinks like wine, beer, lager, cider, fruit juices, tonic water and fizzy drinks, all of which have an acidic pH, and acid fruits like lemons, grapefruit, sour berries and tomatoes. This is not for ever! Just until we have regained our balance.

Step 4 

Try a gentle fast eating purely fruit, vegetables, salads and grains, juices and smoothies. Have a rest from heavier foods such as meat, fats, sugar, dairy food, refined carbohydrates, processed foods and alcohol. It is not advisable to fast heavily during the winter, or if you have a demanding job or parenting role, or if your health is challenged. For weight management, try an intermittent fasting approach, eating all your food within an eight-hour period. This means that your body has 16 hours for homoeostasis. It has been proven as an effective method to reduce weight, even if eating the same amount as you might previously have done over 12 hours. A good time interval is eating between 11 am and 7 pm, starting your mornings with cleansing herb teas.

Step 5

Take an hour of aerobic exercise every single day, ideally outdoors in the fresh air, to get the blood pumping around your body, bringing oxygen to your tissues and removing waste products. Getting hot and vasodilated allows us to sweat and eliminate toxins through our skin. Breathing more deeply and rapidly allows us to excrete toxins through our lungs. It is wise to use a deodorant rather than an antiperspirant in order to sweat naturally.

Step 6 

Deepen the cleansing of your tissues with yoga postures which are designed to stretch and tone every single organ and tissue of the body. Qigong is also designed to smooth and balance the flow of energy or chi throughout all energy channels. In Oriental medicine all illness is seen as stagnation of chi. Establishing a daily practice will detox your energy system too.

Step 7

Give special support to your detox organs. Support your bowel with plenty of fibre from muesli, fruit such as prunes and figs and fibrous vegetables, or taking some gentle laxative such as senna or psyllium husks, or a natural digestive remedy to get things moving. Support your liver by taking a break from alcohol, coffee and black tea and fatty foods. Support your kidneys with good hydration and low salt intake. Support your skin with skin brushing with a loofah and pumice stone in the bath, an exfoliating skin rub, or dry skin brushing. Support your lungs with yogic breathing exercises, especially the bellows breath and the crow.

Step 8 

Take cleansing herbs and tisanes to cleanse the body. Peppermint tea will stimulate the bowel whilst milk thistle will give detox support to your liver. Weleda’s Birch Juice, which is made from the fresh silver birch leaf tips from the new spring growth, will help shake off winter lethargy and literally put a spring in your step.

Step 9

Support your physical detox with meditation and retreat into quiet nurturing time for yourself, being sure to set aside this time for yourself. Create some helpful goals for your year ahead and shed any negative thoughts or anxieties with the help of emotional freedom technique.

Step 10 

Aim to establish what you have put in place as a way of life rather than a short-term blitz. Every single aspect of life will be better if we can maintain this loving conscious relationship with ourselves.

ORITHYIA COACHING

“Excellence is never an accident. It is always the result of high intention, sincere effort, and intelligent execution; it represents the wise choice of many alternatives — choice, not chance, determines your destiny.”

Aristotle

I have always believed the premise of this quote and have tried to embody it through times of ease and struggle.

When life seems to be in flow, the words are a comforting assurance of my choices, allowing me to be within a space of peace and validation knowing the decisions I made and the will to stay with them has unfolded from those earlier intentions.

In turn, its powerful message becomes my guide when uncertainty and confusion enter. The belief centers me and becomes a rallying cry to dig deeper for the insights and confidence needed to move forward.

I’m happy to announce Orithyia Coaching — a natural and exciting addition to Orithyia and Orithyia Omada. Orithyia was founded to inspire women to reach toward excellence in their pursuits — body, mind and spirit. We continue to understand the powerful impact of movement in all phases of our lives. When we move our bodies with intelligence, we benefit from the joy, confidence and longevity that are some of the key attributes to an active lifestyle centering on well-being.

Many mentors and coaches opened their arms and shared their wisdom with me throughout my running years, and I look forward to passing on their inspiration and teachings along with my experiences. I focus on a holistic approach to running which highlights the importance of nutrition, mindset, strength and mobility to tap into the ease, joy and natural intelligence of our bodies.

We begin together where you are, and craft a plan uniquely fitted for you based on your current fitness level, goals and schedule.

NEW PLACES

Waking up in the dark awaiting the first glow of sunrise to head out and explore. The crisp air and the call of the gulls are familiar. But much is uncharted. Beauty and wonder are in the nuances of places — the smell of the salty air, the breeze that rustles the apple tree leaves and sea grasses, the subtle colors of early morning light. Each moment is different when we allow ourselves to be in the moment. The beauty of the run is in those moments as one moves swiftly, taking in the surrounding just as it is — free of inputted meaning. It is the tranquility of simplicity and life at its best.

PLACE

Where do you feel so at ease and connected to yourself, and so far away from the strife and worry that seep into daily existence? Where is that place for you?

Perhaps it’s curling up as you sink into a fluffy sofa to read a book, cooking with the abundant findings from a trip to the farmers market, or a long walk or run along a wooded trail with leaves and pine needles that pad your footsteps.

Maine is my place and has been for many years. The moment I step off the plane, I feel a sense of peace and easiness that brings me joy. I can recalibrate, slow down and just enjoy. It’s so very important to find that place, wherever it may be.

WISDOM, PATIENCE & GRACE

We must encourage each other to continue our pursuits for stellar life experiences. Our joy and betterment may continue year after year if we do not allow ourselves to be defined by the social norms and constructs that have the weight to stifle the most vocal and persistent of us.

We have grown with wisdom, patience and grace — an ideal state for progress. Why would we ever muffle our voices, hold back from our physical pursuits or acquiesce to limited standards of excellence?

On this journey, and at this time, it is imperative to rewrite the narrative of aging — to be heard, be seen and be sought after for the wisdom, perseverance and grace we embody.

Watermelon Peach and Pineapple Juice

1 1/2 Cups Watermelon

1/2 Cup Frozen Pineapple

1/2 Cup Frozen Peach

1 1/2 Cups Coconut Water

1 1/2 Scoops of Amino Acids

Puree in blender

Replenish!

Watermelon Nectarine and Basil Juice

1 1/2 Cups Watermelon

1/2 Cup Frozen Pineapple

1 Nectarine

1 1/2 Cups Coconut Water

4-5 Basil Leaves

Puree in blender

Enjoy!

VITAMIN C

Vitamin C is regularly referenced in relation to immune support and function. While it’s certainly important in that regard – particularly in the winter months – vitamin C also plays a role in other important body function for athletes.

Vitamin C is an important micronutrient found naturally in fresh fruit and vegetables. The highest sources include red and green capsicum, broccoli, brussel sprouts, tomatoes, cabbage, citrus fruit (mainly oranges and lemons), kiwifruit, berries, guava, papaya and rock melon.

Micronutrients are required by the body in small amounts to assist with optimal growth, development and function.

In addition, vitamin C plays an essential role in maintaining an athlete’s health to support training and athletic performance.

Although vitamin C has been investigated thoroughly in the research in supplemental form, you can easily achieve your recommended daily intake (RDI) of 45mg through a varied dietary intake of fruit and vegetables. For example just two kiwifruits are enough to meet your daily requirement.

Here are four reasons to include adequate vitamin C in your diet:

1. It’s a potent antioxidant

Antioxidants like vitamin C play an important role in slowing down processes that cause cell damage in the body. One example is inflammation caused by training. For this reason, vitamin C can be beneficial in assisting with sports recovery and also supporting return from injury. 

2. It supports the formation of collagen

Collagen is an abundant protein in your body and a major building block for bones, skin, muscles, tendons, and ligaments. You need to eat daily to help initiate the constant turnover and replenishment of collagen, and vitamin C assists with this process. Training puts stress on your body to achieve adaptations such as improved strength, power, endurance, agility or skill. Collagen can help support consistent training by either sustaining or rebuilding these important structures.

3. It supports a healthy immune system

Vitamin C contributes to immune defence by supporting various cellular functions of the immune system. The adaptive immune system remembers foreign pathogens and can respond to ward off sickness or infection more quickly a second time around to stay well longer.

4. It assists with the absorption of iron

Iron is another micronutrient the body needs to carry oxygen around the body, assist with brain function, synthesise DNA and support immunity. Having vitamin C when you consume iron will help its absorption.

*Article from New South Wales Institute of Sport

COMPETITION & COMRADERY

The last mile I ran shoulder to shoulder with a woman. I never saw her.

We were both focused on the road and finish line ahead of us. I do remember her labored voice as we encouraged each other through that mile. Her presence helped me push through the exhaustion.

What is it about having someone physically by your side? Is there greater reassurance and therefore comfort during the challenging moments? I know through my practice that the strength lies within and although I dug deep, it was clear that her presence was impactful. And isn’t that what we are seeking when we suit up on race day? Isn’t that the ultimate definition of competition? To push each other to be our very best?

Returning home I spoke with a neighbor who saw my race bib and shared that she had run the first Mini in 1972. It was her first and last race, but what a race to be part of. I felt that historical significance as I stood next to Kathrine Switzer at the starting line. I thanked her for all she has done for women and sport.

When she said to the incredible field who gathered today, “women own the roads”, it was nothing less than a battle cry.

Carrot Grapefruit and Ginger Juice

1 Carrot (sliced)

3 Grapefruit Segments

1/2 Cup Frozen Pineapple

1 Inch Ginger (sliced)

1 1/2 Cups Coconut Water

4-5 Ice Cubes

Puree in blender

Enjoy!

Beetroot Latte

1 TBSP beetroot powder

1 1/2 cups oat milk (or preferred milk option)

1 TSP raw honey

Warm and whisk in sauce pan

Finish with foamed milk and cacoa powder

Enjoy!

Mint Cacao Green Smoothie

2 frozen bananas

1 handful of mixed frozen greens

10-15 mint leaves

1/4 C of cacao nibs

3/4 C oat milk

1 TBSP maple syrup

Whirl in blender. Enjoy!

Cashew Cacao Smoothie

1 C vanilla probiotic drinkable yogurt

2 TBS cashew butter

1 C frozen bananas

2 TBS cacao nibs

Whirl in the blender. Enjoy!

OUR BEACON

🍁

I followed my older brother onto the X-Country team and ran my first race at age 10, and so began my life journey in running. I remember the first crack of the gun during that crisp autumn afternoon and the expansive lunge off the starting line, across the windy field scattered with fallen leaves, and into the stillness of the woods. It was pure freedom as the wind swept across my face and the state of flow took over, allowing me to be fully present and one with with what was unfolding..

The joy, determination, and sense of purpose I experienced then and many times after have been a beacon throughout my life. Running nurtures confidence in body and mind to tackle the important goals and challenges throughout life with persistence and a knowing that there is a way forward.

I have left and returned to running throughout the years and as I look back at the footprint, running has offered me more than awards and cherished memories. There have been mentors, opportunities, friendships, and community. Ultimately, such a simple act when cultivated has the power to lead to unimaginable and abundant experiences within your life.

RUNNING TOWARD OR RUNNING AWAY

It’s poignant how we choose to engage in this question because we may not always sense that when we are running toward one thing, we are inextricably running away from another thing.

Being reunited yesterday with dear friends and running mates, I thought about when we were last together — the races we shared, meeting up to pull each other along on our training runs and our talks about what was important to us at that moment. It seems like another lifetime.

I know as we all emerge from this time in our own ways we are rethinking, recalibrating and redefining what we wish to see on the horizon and what that looks like for us. Who will be with us along this journey and how does that feel? What must happen for us to move toward our North Star? When we have direction and guidance we are equipped to venture from what is to what will become. Both have the power to determine the quality of experiences that await us.

🌟

FIND JOY

When we break old patterns and pursue something new, we are creating a shift, an opportunity for growth. It’s both exciting and daunting to be open to the unplanned and unexpected. Sometimes we are carried along by others or by a spark of inspiration. Other times we act out of a sense of discomfort or boredom without plans, goals or dreams to chase.

But if we can focus on joy, stay in the moment and let the journey unfold, many times we uncover incredible experiences.

Thanks to the crew for nudging me out of my planned run and comfort zone to explore paths together I had never ventured on before, and with a pick up at the end!
🛑
Warning, you may meet resistance along the way.
Keep going

TRANSITIONS

Growing up in New England you develop a finely honed sense of transitions through the seasons. There’s a feeling of contentment for what is and anticipation for what will be. Sometimes the transitions are challenging since some like it hot and some like it cold, or some prefer fast and others are comfortable going slow. I think that is why I have always loved the fall and spring, for the balance temperate weather offers so I may ease into the more extreme conditions.

Call it what you like: Constancy, steadiness, patience, stability, longevity, conservation.

Moving forward through transitions, step by step, knowing that we will face the challenges and opportunities as we have with past seasons brings a sense of strength and belief to continue along a steadfast path toward our goals and better selves.

👣

Godspeed!

CONNECTION

Being together, side by side. Community. Connection to people, the natural world, and the greater good.

It’s enjoying each other and the world around us during the best of times. Other times, it’s diffusing tension to work through resistance and confusion in order to find opportunities in the open space that exists.

Today, tensions built, old wounds surfaced and difficult conversations arose. Although necessary and healing for all involved, I needed space and a way to move the energy, absorb what was valuable and shake off the rest. As I suited up for a run, Caspian, sensing that kinship was more powerful than solitude at that time, asked to join me. Our runs are so much more than clocking the distance. When we say we are going out for a run - that simple phrase has so many meanings - I’m letting off steam, I’m meeting up to be with others, I’m thinking, I’m reconnecting to a higher power, I’m seeking solace.

Caspian and I had a beautiful, relaxed run through the woods today.

BALANCE

That state of knowing how much is too much or too little, and existing in the in-between.

Life in the city, although explosive with culture and conveniences, is a slow leak on your energy. When meditation, yoga, and running are no longer enough as the gatekeepers to equilibrium, I head to nature. I remember my solo runs through the woods as a teen giving me solace and time to reflect that replenished and motivated me in other parts of my life. It is meditation in motion and it is a nurturing practice. Finding a trail, a field, a beach or the woods in Maine is a source of calm and space for mind and body.

It was a terrific run!

🌲