BENEFITS OF DETOXIFYING YOUR LYMPHATIC SYSTEM
• Pain reduction
• Weight loss
• Less bloating
• Reduced eye puffiness
The lymphatic system is one of the most important cleansing and healing systems in your body. It is frequently the difference between poor and good health.
Harvey Diamond, natural health pioneer and author of Fit for Life, the world’s best-selling health book author of all time, describes a healthy lymphatic system as the “number one factor in achieving good health.”1 Yet few doctors ever mention that your lymphatic system is overloaded when you are experiencing health problems.
WHAT IS THE LYMPHATIC SYSTEM, AND WHY SHOULD I DETOXIFY IT?
The lymphatic system is a complex network of fluid-filled nodes, glands, and tubes that bathe our cells and that carry the body’s “sewage” away from the tissues and then neutralize it. It also includes the spleen, thymus, and tonsils, all of which work together to clean up your bodily cells and tissues and to remove harmful toxins before they can contribute to pain and illness.
Nelly, a petite sixty-four-year-old woman, came to see me complaining of fibromyalgia pain that she had been suffering from for over a decade. While she was still working as an information technology professional she informed me that it was getting harder and harder to maintain her duties due to the pain. When I asked her to rate the pain from zero to ten, with ten being the worst pain she had ever felt, Nelly rated the pain as a ten, so I knew she was struggling with it. Like many people suffering from pain disorders, Nelly no longer had much capacity for hobbies, exercise, or other activities—the pain was definitely affecting the quality of her life.
I know from experience that most people with fibromyalgia also suffer from lymphatic congestion. So I immediately asked her to follow the Lymphomania Weekend Cleanse. She agreed wholeheartedly.
Fibromyalgia is such a complex and chronic condition that I realized Nelly might need longer than three days to experience the improvement she hoped for. But I asked her to start with three days and to report back to me after that so we could decide on the next steps for her.
She contacted me three days later to report that days one and two had been difficult for her to make the dietary changes and to figure out what she could and could not eat. By day three her pain level had already dropped. She rated it a seven but still wasn’t convinced the lymph cleanse was responsible. Nonetheless, she agreed to keep going with the cleanse for a week, at which point she rated the pain a five. She told me she wanted to continue to see whether she could reduce the pain even further. By this point she was convinced of the power of the Lymphomania Cleanse.
Nelly came back to see me four weeks after her initial appointment. She was “bouncing off the walls” with excitement and energy. She exclaimed, “I can’t believe how good I feel. I’m so much better.” When I asked her to rate her pain levels she said, “No, no, you don’t understand. I don’t have ANY pain anymore.” She added, “I can’t believe I suffered for thirteen years when the solution was so simple.” She signed up for a co-ed bike race, beating men and women half her age. Nelly had a new lease on life. Now when the pain creeps up, Nelly knows it’s time for a Lymphomania Weekend.
The lymphatic system handles toxins that enter your body from external sources (exotoxins), such as foods or air pollution, but also handles internally produced toxins (endotoxins) that are the result of normal metabolic processes in your body. One example is inflammation in the body. The lymph system helps carry the waste products of inflammation to your blood to be eliminated.
Lymph fluid, a clear, slightly yellowish fluid, enters the bloodstream at the veins near your heart. Once toxins have been swept up in the lymph system and dumped into the bloodstream, the kidneys take over to filter the blood of any toxins.
In an interview Ann Louise Gittleman, PhD, author of The Fat Flush, cites a study in which researchers found that 80 percent of overweight women have sluggish lymphatic systems.2 Getting them flowing smoothly is the key to easy weight loss and improved feelings of well-being.
Another study by Elisabeth Dancey, MD, author of The Cellulite Solution, found that women with cellulite showed lymphatic system deficiencies.3 When you thoroughly cleanse your lymphatic system you will see cellulite diminish.
There is three times more lymph fluid in the body than blood, yet the lymphatic system has no organ like a heart to help pump it. Instead, the lymph system relies on deep breathing, exercise, and massage to flow effectively. By boosting the health of your lymphatic system you are also purifying your blood, as the blood is filtered through the largest mass of lymph tissue, the spleen. The spleen fights infection and destroys worn-out red blood cells in the body. Located just left of the stomach, the spleen aids your overall immunity against infection.
During Weekend Wonder Detox you will begin to improve the flow of the lymphatic system using foods, nutrients, herbs, and natural spa treatments. The Lymphomania and Love Your Liver Weekends go hand in hand, so you may wish to do the latter detox on another weekend after you’ve completed the Lymphomania weekend. This will further aid your lymphatic system because the liver is primarily responsible for producing lymph fluid.
SIGNS OF A STRESSED-OUT LYMPHATIC SYSTEM
You don’t have to be diagnosed with a serious health condition like fibromyalgia or another pain disorder to have signs of a stressed-out lymphatic system. Because everyone’s body is different, you might have one symptom, or you could have many signs of lymph congestion.
SIGNS YOU WOULD BENEFIT FROM A LYMPHOMANIA WEEKEND
overweight or obesity
cellulite
fatty deposits
aches and pains
fibromyalgia (diagnosed by a doctor)
chronic fatigue syndrome (diagnosed by a doctor)
multiple sclerosis
lupus
other chronic immune system disorder
bloating or edema of your bodily tissues
lumps or growths on your body
abdominal bloating
eye puffiness
The lymphatic system is linked with many different symptoms and conditions because it is such an integral part of the body’s toxin-removal systems. Your body relies on the lymphatic system to remove internally generated toxins from its many life-essential biochemical activities and from metabolizing food. And the onslaught of chemicals from our environment can easily overwhelm this critical system.
In addition to the recommendations outlined in Chapter 2, it is important to abide by the following recommendations. You may notice that some of the advice repeats that of Chapter 2, but I think it is important for you to understand some of the suggestions in the context of the lymphatic system.
1. Drink plenty of water. Although I stated this earlier, it is important to consider this recommendation in the context of the lymphatic system. Without adequate water, lymph fluid cannot flow properly. To help ensure my cells readily absorb the water, I frequently add some fresh lemon juice, but that is up to you while following the Lymphomania Weekend.
2. Avoid processed, packaged, and prepared foods. It is critical to realize that food additives, preservatives, colors, artificial sweeteners, and harmful fats clog the lymphatic system, adding work to its already large load. Eliminating them from your diet gives the lymphatic system time to catch up on its cleansing tasks.
3. Forget the soda, trash the neon-colored sports drinks, and drop the fruit “juices” that are more sugar than fruit. These sugar-, color-, and preservative-laden beverages add to the already overburdened workload your lymph system must handle.
4. Eliminate all dairy and wheat products for the weekend. Many people have hidden sensitivities to these foods that result in bloating and sluggish tissues. By eliminating all sources of these foods you’ll give your body a short break. You may also wish to forego them after the detox is finished. Obviously cheese, milk, butter, ice cream, and cream are dairy products, but don’t forget the foods that contain them, such as breads, buns, desserts, and cookies. Wheat is found in most prepared, processed, and packaged foods, but, because you’re already avoiding these foods, that will help a lot.
5. Eat more raw fruit on an empty stomach. The enzymes and acids in fruit are powerful lymph cleansers. Eat them on an empty stomach for best digestion and maximum lymph-cleansing benefits. Most fruits are digested within thirty minutes or so and quickly help you feel better.
6. Eat plenty of green vegetables to get adequate chlorophyll to help purify your blood and lymph.
7. Eat raw, unsalted nuts and seeds to power up your lymph with adequate fatty acids. Choose from walnuts, almonds, hazelnuts, macadamias, Brazil nuts, flax seeds, sunflower seeds, and pumpkin seeds.
Dr. Michelle’s Top Six Lymph-Boosting Foods
If you want to rev up your lymphatic system, you will want to include some of the best lymph superfoods. Here are some of my favorites.
Cranberries and cranberry juice—Flavonoids, malic acid, citric acid, quinic acid, and enzymes (only in raw cranberries and raw cranberry juice, not in pasteurized bottled cranberry juice) in cranberries and cranberry juice help to emulsify stubborn fat in the lymphatic system, allowing the body to break it down for elimination. If you’re drinking cranberry juice, be sure to drink only pure, cranberry juice, free of added sweeteners. Dilute it about 4:1 water to cranberry juice. I’m not talking about the sweetened variety that has almost no juice and more closely resembles cranberry cocktail; I’m talking about 100 percent pure, unsweetened cranberry juice. If you need it to taste a bit sweeter, either add a few drops of stevia or a tiny splash of organic apple juice. Also avoid apple juice with preservatives.
Leafy greens—Chlorophyll doesn’t just give leafy greens their dark green color; it’s also a superb lymphatic cleanser. Leafy greens are packed with many other critical vitamins and minerals to help boost your lymph cleansing efforts. You’ll want to eat lots of these nutritional powerhouse foods during this weekend, including salad greens (mixed mesclun, Romaine lettuce, leaf lettuce, Boston lettuce, or another type of salad mix), kale, collards, bok choy, spinach, or watercress.
Flax seeds and flax seed oil—Flax seeds and flax seed oil help reduce inflammation within the lymph system so the body can eliminate toxins. Because the delicate Omega 3s go rancid easily, all flax seeds and oil should be kept refrigerated, including in the store where you purchase them. It’s also best to buy flax seeds whole and then grind your own in a coffee grinder for each use. To use the seeds, add them to smoothies or on top of toast, dips, bread, or crudité and almond butter. Top cooked vegetables or salads with a bit of flax oil. Use flax oil in homemade salad dressing recipes (see the Recipes section for ideas).
Nuts and seeds—Foods high in essential fatty acids are critical to ensure a properly functioning lymph system. Some of these foods include fresh, raw walnuts, almonds, hazelnuts, macadamias, Brazil nuts, and other types of nuts, sunflower seeds, flax seeds (they’re important enough to warrant a second mention!), pumpkin seeds, avocadoes, and cold-pressed nut oils.
Sprouts—Sprouts are some of the healthiest lymph-cleansing foods you can eat. That’s because the nutritional count skyrockets when seeds are soaked and sprouted. The energy contained in the seed, grain, nut, or legume is ignited and its nutrients unlocked, providing plenty of health benefits and energy. Research shows that during the sprouting process mung bean sprouts (or just bean sprouts, as they are often called) increase in vitamin B1 by up to 285 percent, vitamin B2 by up to 515 percent, and niacin by up to 256 percent. Essential fatty acids also increase during the sprouting process.
Here are some easy ways to get plenty of sprouts into your diet: add a handful to your favorite salad, throw a large handful of mung bean sprouts into your favorite noodle dish or stir-fry after you’ve removed it from the heat and are ready to serve it, add alfalfa or clover sprouts to a sandwich or wrap, spice up a salad or sandwich with mustard or radish sprouts, or make sprouts the focal point of your meal by using mung bean, alfalfa, clover, or other mild sprouts as the base for a delicious salad topped with raw or roasted veggies. Simply add grated or julienned (cut into matchsticks) vegetables like red or green peppers, carrots, celery, cucumbers, or any others you prefer.
THE SUPPLEMENTS
In this section you’ll discover the best nutrients and herbs that assist the lymphatic system with detoxification. You don’t need to take all of them; just two or three is great. Reading the following section may give you some insight into which ones might be best for you. Follow the dosage recommendations mentioned later in this section to maximize the cleansing benefits of your chosen nutrients.
Critical Nutrients for Lymph Cleansing
There are many essential nutrients needed to ensure that the lymphatic system can detoxify properly. Beta carotene and vitamin A neutralize damaging free radicals and support lymph tissue in escorting toxins out. The minerals iron, selenium, and zinc are needed to make sufficient white blood cells, which circulate in the lymph system and kill harmful microbes. All of these nutrients can be obtained in a single high-quality multivitamin, which was recommended in Chapter 2. Follow package instructions. A single deficiency can impair proper cleansing and may result in seemingly unrelated but uncomfortable symptoms. So be sure you’re taking a high-quality multivitamin and mineral.
Keep reading to learn whether you might benefit from supplementing with one or more of the additional nutrients mentioned below. But don’t worry: I don’t want you taking many supplements for the weekend detox.
Vitamin C
Vitamin C assists in the proper flow of lymph. It basically functions by helping to scrub toxins out of your body’s cells so they can be eliminated. Vitamin C is also important for tissue repair. Take 2000mg of vitamin C twice daily in divided doses to ensure proper absorption.
Protease to Power Up Your Lymph
Protease is a category of enzymes that break down proteins. It works to clean up the lymph and keep it moving at a sufficient pace by breaking down toxins that have a protein outer membrane, which many toxins do, particularly viruses, bacteria, cancer cells, and inflammation. Protease can be taken as a single supplement or as part of a full-spectrum digestive enzyme supplement. Either way, it needs to be taken on an empty stomach, away from food, to work on the lymphatic system. Take three tablets or capsules three times daily at least thirty minutes before eating or one hour after eating. Choose a brand that guarantees no genetically modified organisms (GMOs) are used, as many enzymes are sourced from genetically modified ingredients.
Herbal Lymph System Boosters
Although there are many great lymph-boosting herbs, some of my favorite ones include Echinacea, astragalus, cleavers, and wild indigo root. If you are pregnant or nursing, have a serious health condition, or are taking medication, consult a qualified health practitioner before using herbs.
Don’t worry: you don’t need to purchase all of the lymph-strengthening herbs; one to three is sufficient. I’ve included extra ones, should you have difficulty finding any of the herbs in stores. Of course, you don’t need to pick them yourself, as most health food stores have them in dried, capsule, or tincture (alcohol-extract) form.
Although alcohol extracts are great, avoid using alcohol extract if you have ever been an alcoholic or if you are diabetic.
Read the following herb descriptions. As you’re reading them, pay attention to any that you feel particularly drawn to. Intuition goes a long way on a detox or health program, so I encourage you to trust your instincts. Of course, if you’re taking any medications or have any serious health conditions, you should consult a qualified health professional prior to taking any herbs. Choose one to three herbs that feel right for you.
You can make the Lymphomania Herbal Tea on page 245 if you’d like. If you wish to drink this herb tea instead of taking tinctures or herbal supplements, that’s fine. In that case drink one cup of the tea three times daily. As with all of the detoxes, the Lymphomania Weekend is about flexibility, so go with what feels right for you or what’s available in your local health food store, and then follow the suggested dosages for each herb below.
Echinacea (Echinacea, various species)
Most people have heard of echinacea as a cold or flu remedy or as an herbal immune-boosting remedy, but it is also a powerful lymphatic system cleanser. Combined with astragalus, echinacea helps to lessen congestion and swelling and get the lymph fluid moving better. Make a decoction by using two teaspoons of dried herb per cup of water, bring to a boil, and then reduce to a simmer for fifteen minutes. Drink one cup, or one teaspoon of tincture, three times per day.
Astragalus (Astragalus, various species)
Astragalus is an excellent lymphatic system cleanser, particularly in combination with echinacea. Like the former herb, it also helps to alleviate congestion and swelling in the body. Astragalus is primarily available as a tincture or in capsule or tablet form. Take one teaspoon of tincture, three times per day.
Cleavers (Galium aparine, also known as goosegrass or grip grass)
Cleavers is a natural anti-inflammatory remedy that also enhances all functions of the lymphatic system. It is, therefore, an excellent herb for lymph cleansing and to reduce swelling in various parts of the lymph system, such as swollen glands or tonsils. Use two to three teaspoons of the dried herb per cup of boiled water to make cleavers tea. Drink one cup three times daily. You can use one teaspoon of alcohol extract of cleavers (tincture) three times daily if you prefer. Diabetics should avoid using cleavers.
Wild Indigo Root (Baptisia tinctoria)
Wild indigo root kills bacteria and viruses in the body while breaking down excess mucous and improving lymph flow. It cleans up the lymphatic system and is a great choice if you are also prone to sinus or nasal congestion. It also reduces swelling in the glands, larynx, pharynx, and tonsils. It works especially well when combined with echinacea or cleavers. Make a decoction-type of tea by boiling one-third teaspoon of the dried root per cup of water in a pot. Bring to a boil, and then cover and reduce the heat to allow to simmer for one hour. Drink one cup of this extraction three times daily. Alternatively, use one-half teaspoon of alcohol tincture, available in many health food stores, three times daily.
Consult an herbalist or natural medicine specialist before taking herbs with any medications or if you suffer from a serious health condition. Avoid using herbs while pregnant or lactating, and avoid long-term use of any herb without first consulting a qualified professional.
THE EXERCISE
Rebounding
Exercise is needed to ensure the lymphatic system flows properly. The best kind of lymph-boosting exercise is rebounding on a minitrampoline, as this dramatically improves lymph flow but is also great for boosting circulation and is a superb low-impact form of exercise that could be used with any of the detoxes. Rebounders are about three feet in diameter, so they can easily be stored in a closet or in the corner of a living room. It’s basically jumping on a minitrampoline. It’s easy to rebound while you are watching television, so even couch potatoes can handle this form of exercise.
Rebounders are inexpensive (usually around $50) and available in most department and sports stores. Ideally, rebound for at least ten minutes, but twenty is preferable. Rebound all three days of your weekend detox to help keep lymph toxins moving through and out of your body.
If you can’t afford one, aerobic exercise of any kind will help get the lymphatic system moving better. Do at least twenty minutes of aerobic activity like running, jogging, brisk walking, elliptical training, or StairMaster daily for each day of the weekend.
THE SPA TREATMENTS
Lymph-Booster Massage
Vigorous massage of areas of the body known as the “neurolymphatic points” can help get toxins moving, improve circulation, and even boost your energy. These points act like circuit breakers or switches in the circulation of energy to the lymphatic system. Sometimes when there is stagnation through lack of movement or excess toxic buildup the points become overloaded and stop supplying sufficient energy to the lymphatic system to eliminate the toxins.
Studies show that virtually any type of massage can push up to 78 percent of stagnant lymph back into circulation.4 Massage frees trapped toxins, and neurolymphatic massage is particularly good at freeing these toxins.
I’ve included a diagram of the neurolymphatic massage points to help you locate them. Don’t worry about precision; you’ll know you found them because many neurolymphatic points feel tender. That’s typically a sign of stagnation and indicates the need to massage these points. Massage as many of the points as you can. You may need a partner to reach some of the points on the back. There is no specific order to the points—just follow the diagram and try to rub all of them.
You can perform this massage clothed, and it can take place almost anywhere. Just take three to five minutes daily to massage the points in Figure 4.1. Ideally, repeat this procedure at least twice daily on all three days of your Lymphomania Weekend. Use firm, deep pressure that is still manageable. This is not a muscle strength contest, so don’t overdo and cause bruising. You don’t have to worry about getting all the points accurate. Just rub the general area for a few seconds each. You’ll know you’ve found the right points if they are tender. It looks more complicated than it is, but just do your best to rub as many of the points as you can. The whole thing shouldn’t take more than a few minutes and will tremendously boost lymph circulation as well as blood circulation.
Figure 4.1
Pay particular attention to the tender points. The tenderness will usually decrease as you massage them.
Most people not only experience an increase of energy but often a reduction in pain as well simply by massaging the neurolymphatic points. Rub your neurolymphatic points two or three times daily while following the Lymphomania Weekeend. Of course, you can continue to rub these points after the weekend is over or any time you need a boost of energy or a decrease in pain.
Dry Skin Brushing
Dry skin brush before showering. Use a natural bristle brush (brushes are readily available everywhere, from online to chain stores). If you can’t find one, just use a dry, fairly rough washcloth. Use a firm pressure, but we’re not trying to inflict pain or damage your skin. Brush your dry skin in circular motions upward from the feet to the torso and from the fingers to the chest. You want to work in the same direction as your lymph flows—toward the heart.
So start with the tops of your feet (no need to do the bottoms), and in circular motions brush up the front of your leg toward your hips, then start back at the foot and brush up the outside of your leg toward your hips, then brush from your foot up the inside of your leg, and finally the back of your leg. Repeat on the other leg. Avoid dry brushing the genitals and the breast region.
Then dry brush your torso. First dry brush up the front of your abdomen toward the heart, then brush up each side of the abdomen and the back toward your heart, always in circular motions and always toward the heart.
Then dry brush the palm of your hand in circles upward along the inside of your arm toward your armpit. Return to the hand, and dry brush the top of the hand and the outside of your arm toward your shoulder. Then return to the hand, and dry brush each side of your arm toward your shoulder. Repeat on the other arm. Finally, dry brush over the collarbone area from the armpit toward the heart. Repeat on the other side.
It sounds like a lot, but, once you get the hang of it, the whole process takes only a minute or two in the morning before you shower. Of course, you should also avoid dry brushing any open wounds and skin infections.
Most people notice that they start to feel more energized after a few days of following this procedure. Circulation improves, and even skin conditions begin to improve. Over time dry skin brushing can also help the body eliminate excess bloating in the tissues by getting the lymphatic system moving more effectively. Dry skin brush in the morning before showering for all three days on the Lymphomania Weekend. Of course, you can continue this excellent habit after the three days are over if you’d like. I’ve had clients enjoy the feel of dry skin brushing so much that they continue it for years. It’s up to you.
Optional: after showering, while your skin is still damp, apply the Lymphomania Massage Oil (you’ll find the recipe in the Recipe section at the back of this book). It contains essential oils like geranium, juniper, and black pepper that stimulate the lymphatic system through massage and improve the flow of lymph, thereby helping your body eliminate toxins.
THE WEEKEND
You’re now quite familiar with the lymphatic system, the foods that strengthen it, and the nutrients, herbs, exercises, and spa treatments that give it a boost. If it feels a bit overwhelming, don’t worry: we’ll be putting it all together here.
I’ve outlined a step-by-step approach to the Lymphomania Weekend detox below. Of course, you can substitute other foods. I’ve listed some excellent lymphatic system cleansing recipes to help you get started. But you don’t need to eat or drink these specific foods if others interest you more. Just be sure to eat plenty of the Top Lymph-Boosting Foods outlined above.
There are lots of customization options. I’ve done that intentionally to ensure you have a personalized plan that fits your health needs, budget, and schedule. Here’s what your three-day weekend will look like.
Days one to three:
Upon rising—Drink a large glass of water (two cups) with fresh juice of one-half lemon or Lymphomania Herbal Tea (page 245) or Cranberry Green Tea Lemonade (page 243). Add a few drops of liquid stevia if you prefer a sweeter-tasting beverage. Wait twenty minutes before eating.
Dry skin brush
Breakfast—Be sure to include some of the lymph-cleansing foods mentioned above. Some good options include Cranberry Pear Juice (page 242), Chia Breakfast Tapioca with ground flax seeds sprinkled on top (page 266), a soft-boiled egg with Lemon-Garlic Greens (page 252), or cooked brown rice with almond milk.
Multivitamin
Optional nutrients
Herb (first dose of selected herbs)
Midmorning—Large glass of water (with lemon if desired), a cup of Lymphomania Herbal Tea (page 245), or Super-Detoxifying Green Tea Lemonade (page 243)
Snack, such as an apple with almond butter, raw, unsalted walnuts, a bowl of berries or Heirloom Tomato and Basil Salad (page 257), or celery sticks with almond butter or Herbes de Provence Cashew Cheese (page 250)
Exercise—rebounding
Lymph-booster massage
Lunch—Weekend Wonder Detox Signature Salad (page 258) or other large detoxifying salad with added sprouts (mung, alfalfa, clover, etc.)
Celery Cucumber Juice (page 240), Cranberry Green Tea Lemonade (page 243), or Honey-Turmeric Tea (page 247)
Vitamin C
Optional nutrients
Herb (second dose of selected herbs)
Midafternoon—Large glass of water (with lemon if desired), a cup of Lymphomania Herbal Tea (page 245), or Carrot Celery Juice (page 240) with Cucumber-Mint Salad (page 258)
Snack, such as grapefruit, apple, raw, unsalted walnuts, Cucumber-Mint Salad (page 258), or an apple with almond butter
Dinner—Thai Coconut Vegetable Soup (page 261) or Lentil Bowl (page 263) and Chili Lime Green Beans (page 252)
Cucumber-Mint Refresh (page 240) and Honey-Turmeric Tea (page 247)
Herb (third dose of selected herb)
After dinner—Large glass of water (with lemon if desired), a cup of Lymphomania Herbal Tea (page 245), or Watermelon Ice (page 241)
Before bed—Take some quiet time to turn off the television. Find a quiet place to sit, close your eyes, and take some deep breaths.
Write in the Lymphomania Weekend Detox Journal (at the end of this chapter).
CONCLUDING THE LYMPHOMANIA WEEKEND
If lymph is stagnant, there is an increased toxic load in the body. This can affect memory and mental function and contribute to inflammation, pain, and bloating. It can result in cellulite, fatty deposits, and disorders like fibromyalgia and chronic fatigue syndrome, among others. Getting lymph moving freely is the key to better health, reduced pain, and even more energy. Congratulations on taking a huge step toward better health by completing the Lymphomania Weekend.
After the Lymphomania Weekend you may wish to keep incorporating foods, nutrients, herbs, exercises, or spa treatments into your day-to-day life. I encourage you to do so. Your lymphatic system is critical to great health, so regular care and maintenance through the simple rebounding, massage, skin brushing, and enjoying lymph-boosting foods, nutrients, and herbs can make a huge difference to your health.
Alternatively, you may wish to do the Lymphomania Weekend every weekend for a month or one weekend out of every month. The choice is yours. You know your lifestyle and schedule best. Choose the option that works best for you.
If you continue to follow the Lymphomania Weekend for longer periods, every three weeks just take one week off from any herbs you’re using.
And don’t forget to try some of the other health-building weekend detoxes I’ve included throughout Weekend Wonder Detox. Your body will love you for it.
THE WORKSHEETS
The Grocery List
For easy Lymphomania Weekend prep, print this list and take it with you when you go to your local health food and grocery stores. Remember that not all of the items are essential. Purchase only the foods, nutrients, herbs, and items for the spa treatments you’ve selected.
Foods
Here are the lymph-boosting foods you’ll need. Also, make sure your pantry is stocked with the essential items you learned about in Chapter 2 for any recipes you select.
— cranberries (fresh or frozen)
— cranberry juice (unsweetened)
— flax seeds or flax seed oil
— leafy greens
— nuts and seeds
— sprouts
Nutritional Supplements
— multivitamin and mineral (essential)
— vitamin C (essential)
— protease (optional)
Choose one to three of the following herbs:
— astragalus
— cleavers
— echinacea
— wild indigo root
Exercise Equipment
— rebounder
Optional Items If You Selected the
Lymph-Boosting Massage Treatment
If you are using the Lymphomania Massage Oil, obtain the following pure essential oils: geranium, juniper, and black pepper. This is optional.
The Lymphomania Weekend Detox Journal
You may wish to print off a copy of the journal page to make it easier to complete.
Energy: Rate your energy (from 0 to 10, with 0 meaning complete exhaustion, and 10 meaning abundant energy). Before the detox _____ After the detox _____
Pain: Rate your pain levels (from 0 to 10, with 0 meaning none, and 10 meaning unbearable, constant pain). Before the detox _____ After the detox _____
Mood: Rate your mood (from 0 to 10, with 0 meaning extremely moody, depressed, angry, or irritable, and 10 meaning extremely happy). Before the detox _____ After the detox _____
Weight: Before the detox _____ After the detox _____
Checklist of Lymph-Boosting Foods Consumed
Try to eat at least five a day. Check the ones you ate each day.
Selected Nutrients
Be sure to take the multivitamin and extra vitamin C each day. Protease is optional. Write down any additional nutrients you’ve opted to take throughout the detox. Remember that you don’t need to take all of them. Check off each day you take them.
Selected Herbs
Indicate the one to three herbs you’ve selected to take throughout the detox. Check off each day you take them. Most herbs need to be taken three times daily.
Check off each time you rebound. Make sure to do it for twenty minutes every day.
Selected Spa Treatment(s)
Check off each time you complete the lymph-boosting spa treatments. It’s not necessary to do both of them, but whichever one(s) you choose, make sure you do it every day.
Observations and Thoughts
