BENEFITS OF DETOXIFYING YOUR INTESTINES
• Less bloating
• Flatter abdomen
• Improved bowel regularity
• Less abdominal discomfort
• Lighter feeling
• Less back pain
• Improved immune system
• Improved digestion
What happens in Vegas may stay in Vegas, but what happens in your colon shouldn’t stay there—for good reason. What happens in your bowels determines the health of every other part of your body. This may seem odd or even a bit disgusting to some people, but it is true. Seemingly unrelated parts of your body can be intimately connected. When it comes to your health it is more accurately reflected as “what happens in your bowels determines the health of your brain, immune system, blood, and every other bodily system.” In short, keeping your intestines functioning smoothly will help keep your body strong against toxins, help maintain a strong system, improve your nutritional status, and help keep every part of your body healthy.
Bobbi was diagnosed with irritable bowel syndrome as a young teenager. Her doctor informed her that she would likely have bowel troubles for the rest of her life and that she may need additional medical intervention “down the road.”
Although most people accept a doctor’s diagnosis and prognosis as a sort of life sentence, Bobbi refused to accept that. She explained that she couldn’t imagine that the same body that healed wounds and bones could just stop working properly when it came to the bowels. This no-nonsense young woman intuitively knew that nature must have the answers. In most health issues the body is trying to get our attention to let us know that we’re doing something that is not harmonious with nature.
Bobbi ate a typical North American diet: meat, potatoes, pasta, some vegetables, and desserts. Bobbi, like most people, was not getting enough fiber or high-water foods. She ate more meat, poultry, and eggs than her body needed even though it was still growing and she needed more protein foods than a fully developed adult would need.
Bobbi agreed to eat a plant-based diet for the long weekend and to do the Colon Cleanse Weekend. She believed it held the answers to her bloating, indigestion, cramping, and alternating diarrhea and constipation. She called me the next day, worried that she felt a bit more bloated than usual and that she was having loose bowel movements. I explained that her body was adjusting to a higher water and fiber diet and that this was completely normal, albeit a bit uncomfortable. I asked her to stick with it. After the third day of the Colon Cleanse Weekend Bobbi called to tell me that her bowels already felt “cleaner” and that the bloating had subsided. She wasn’t experiencing any cramping or other uncomfortable symptoms she had experienced prior to starting the cleanse. She even felt “lighter.”
However, a week later, when she drank milk again, the uncomfortable intestinal symptoms started again. Bobbi clearly had trouble with milk (most people do, but they don’t make the link to milk or dairy consumption). She then avoided dairy altogether and again had no signs of an irritable bowel. Her physical improvements made her decide to do the Colon Cleanse Weekend every other month while maintaining many of the dietary suggestions in between. She was proud that she trusted her instincts regarding the healing power of nature.
Once you’ve experienced the Colon Cleanse Weekend you’ll understand why Bobbi was so enthusiastic about the health improvements she experienced. Obviously, for longstanding bowel imbalances you’ll need more than a weekend, but the Colon Cleanse Weekend is a great way to eliminate toxins from your intestines before they can become reabsorbed into your blood and circulate throughout your body.
WHY SHOULD I DETOXIFY MY INTESTINES?
There are many reasons why the health of your intestines plays an enormous role in your overall health. You are what you eat, according to the old adage. But I think “you are what you digest, absorb, and assimilate” is an important addition to the saying. After all, what you eat, digest, absorb, and assimilate will become the building blocks of every cell in your body, whether it is your heart, brain, muscles, or any other part of your body. If the digestion process is impaired, your body will lack adequate building blocks to maintain healthy cells. It’s that simple. Surprising as it may be, your intestines determine what you digest, absorb, and assimilate, at least in part.
Research is showing that the gastrointestinal tract (GI), which includes the small and large intestines, plays a huge part in your body’s immune response. It is one of the main determinants of the levels of inflammation in your body and whether your body will attack healthy tissue. This has far-reaching implications for your health. It plays a role in whether you will maintain a healthy immune system, suffer from frequent cold or flu viruses, or suffer from a serious immune system impairment. A healthy immune system is needed to fight infections, but it also determines whether you will have rheumatoid arthritis, a properly functioning thyroid gland, and even lupus.
Nutrients are absorbed through the lining of the intestines to gain direct access to the blood. That’s because nutrients are essential to life. Inadequate amounts of nutrients means a breakdown in some aspect of health. When bowel function slows or is impaired in some way the fecal matter that is lodged in the pockets of the intestinal walls blocks nutrient absorption. Additionally, when fecal matter is lodged in the intestines, the toxic material found in fecal matter actually travels across the intestinal wall in place of nutrients to gain direct access to the blood, where these toxins will travel to various organs like the liver, kidneys, and even the brain. So maintaining clean intestines can significantly stop toxins’ ability to damage cells, tissues, or organs in the body. It is, therefore, the first line of defense against toxins.
Intestinal cleansing helps keep you regular. Research shows that constipation or fewer than one bowel movement daily is linked to disease. This is especially true of breast disease and breast cancer. A study in the medical journal the Lancet found a link between poor intestinal health and breast disease. Women who had daily bowel movements had fewer incidences of breast disease than those who didn’t, and women who had two or fewer bowel movements weekly had four times the likelihood of breast disease.1 Another study in the American Journal of Public Health found an increased incidence of breast cancer among women who had infrequent bowel movements, hard stools, or constipation.2
Microbiome in the Balance
Over 100 trillion bacteria of more than four hundred different species reside in your intestines. Actually, there are more microorganisms found in your digestive tract than there are cells in your body. Most of these bacteria reside in the large intestine, which is also known as the colon. We tend to become alarmed at the very thought of bacteria residing in our bodies, but these bacteria are an important part of our health; they help ensure that food is adequately broken down, nutrients are synthesized and absorbed, toxins are not absorbed into the blood, harmful bacteria stay in check, and that the immune system is healthy. These beneficial bacteria are also known as flora, microflora, or probiotics (the opposite of antibiotics).
The two main categories of beneficial bacteria, which are also called “friendly bacteria,” include lactobacilli and bifidobacteria. Research is beginning to show that these two types of microflora can lower the levels of toxic compounds that could have detrimental effects on the brain. So it is important to make sure there is a healthy balance of these healthy bacteria so they can keep harmful bacteria in check. We all have some degree of harmful bacteria in our intestines, but it is the ratio of the good to bad bacteria that matters. That’s what we refer to as the microbiome, or biome for short. The beneficial bacteria not only help ensure the proper breakdown of food and absorption of nutrients through the intestinal walls (that’s where most nutrients are absorbed) and into the blood; they also help manufacture some critical nutrients like vitamin B-12, which your body needs to ensure healthy blood and sufficient energy to perform all of its cellular tasks. Studies show that these beneficial bacteria also lower immune system compounds called cytokines not only in the gut but also throughout the bloodstream. Cytokines are linked to anxiety, symptoms of depression, and cognitive disturbances even in healthy adults. Cytokines also lower levels of an important brain and nerve cell protector.
Healthy bacteria in the bowels can also act as antioxidants in the body. Several studies demonstrate the importance of restoring bowel bacterial balance. Healthy bacterial balance in the intestines has a protective ability against free radical damage, especially against damage to the fatty component of cells. Because the brain is largely fat, protecting the fatty component of cells from free radical damage is important to brain health too. The intestines are so important to your brain health that many health professionals are now calling the intestines the “second brain.”
THE DIET
Cleansing your intestines may seem daunting, but it’s much easier than you think. It is imperative that you follow the dietary suggestions below as closely as possible. Here are the ten Colon Cleanse Weekend essentials to get the best results from your cleanse.
Here are some of the symptoms and conditions that are linked to toxic buildup or bacterial overgrowth in the intestines that may also indicate that you would benefit from the Colon Cleanse Weekend:
Some of the symptoms and disorders that are often linked to an imbalance of microorganisms within the intestines include:3
abdominal pain or cramping
acne
allergies
anxiety
any disorder of the digestive tract
autoimmune disorders (rheumatoid arthritis, lupus, Hashimoto’s thyroiditis, etc.)
back pain (especially lower to midback)
bad breath
bloating
burping
“brain fog”
brittle nails or hair
chronic fatigue syndrome (diagnosed by a doctor)
coated tongue
constipation
diarrhea
eczema or psoriasis
fatigue
fibromyalgia
flatulence
food sensitivities
frequent sore throats
heartburn
hemorrhoids
high cholesterol
indigestion
irritable bowel syndrome
liver dysfunction
mood swings
multiple allergic response syndrome (MARS)
multiple food allergies
muscle or joint pain
nausea and bloating
premenstrual syndrome (PMS)
prostate disorders
sinus infections
sluggish lymphatic system
sore or bleeding gums
yeast infections or vaginitis
The Colon Cleanse Weekend Essentials
1. Start every morning with a glass of water and two probiotic supplement capsules or one teaspoon of probiotic powder. I’ll discuss probiotic supplements more momentarily.
2. Wait at least twenty minutes and then follow up with a cup or two of warm water with the fresh juice of one lemon squeezed into it. Realemon or other bottled lemon juice won’t do—it must be the real deal. If you can’t bear the tart taste, you can add a few drops of pure stevia to sweeten it.
3. Avoid processed, packaged, and prepared foods. Any food additives, colors, artificial sweeteners, preservatives, or harmful fats need to be broken down by your detoxification organs and then eliminated via the intestines, so avoiding them helps to ensure that they cannot do damage in your intestines or, worse, cannot be absorbed via the lining of the intestines into your blood. These foods tend to inflame and clog the intestines, so there is no place for them in an intestinal cleansing weekend.
4. Increase the amount of raw foods in your diet. Raw fruit, vegetables, sprouts, and herbs contain the enzymes needed to digest them, thereby freeing up your body’s energy. These foods also tend to be high in water, which is critical to proper elimination in the bowels.
5. Make sure you are eating at least thirty-five grams of fiber daily. Fiber literally sweeps your intestines clean. I’ve included my picks for the Top Colon-Cleansing Foods below along with the amount of fiber in each. Make sure you’re eating enough of these powerhouse cleansing foods to reach the thirty-five grams of fiber daily. It’s easier than you think.
6. Avoid gluten for the next few days. For those people with serious intestinal or autoimmune conditions, you may want to keep going after the Colon Cleanse Weekend is done. You may recall the gluten-free grains that were outlined in Chapter 2.
7. Drink at least one-half quart or one-half liter (they’re almost the same amount) for every fifty pounds of weight you’re carrying up to about three quarts or liters. I know this seems like a lot (because it is!) and you may feel like you’re spending your weekend in the bathroom, but you need water to flush toxins from your body. Without sufficient water, toxins can be absorbed back into the bloodstream, creating a vicious cycle of the sloughed-off toxins getting reabsorbed into the blood. And try not to drink immediately before or after meals. Freshly made vegetable and fruit juices count toward your total amount of water. Vegetable juices are preferable to water because they contain water along with plentiful amounts of vitamins, minerals, phytonutrients, and enzymes. Freshly made fruit juices also contain these beneficial substances but tend to be high in sugars, so they are best consumed in minimal amounts. Yes, you may feel a bit bloated from this much water, but if you’re experiencing bloated or swollen tissues, it usually means that you may be dehydrated.
8. Avoid drinking with meals or drink only enough to take medications or supplements. Water increases the pH of the stomach, which prematurely neutralizes stomach acid and signals the body to move the food into the intestines, even if it is insufficiently digested. And the intestines cannot do the job of the stomach. That sends undigested or partially digested food to the intestines. When this happens nutrients cannot be absorbed across the intestinal walls into the blood, so we start to experience nutritional deficiencies, no matter how well we eat or how many supplements we take. Drinking a lot of water is essential to the Colon Cleanse Weekend, just not with meals. Wait at least twenty minutes after drinking water to eat and about one hour after meals to drink again.
9. Snack on healthy snacks between meals. Some snack ideas include raw, unsalted nuts and seeds or celery sticks with almond butter or hummus. These snacks help increase the amount of fiber you’re getting to help you reach the 35 grams goal, which we’ll discuss in greater detail momentarily.
10. Avoid eating for at least three hours before bed. Take another dose of two probiotic capsules or one teaspoon of probiotic powder with a small glass of water.
Dr. Michelle’s Top Colon-Cleansing Foods
There are so many great intestinal cleansing foods that picking only ten or twelve is difficult. Instead, I’ve selected the best categories of colon-cleansing foods. Try to eat at least one food from each category every day for the three days of the Colon Cleanse Weekend. In other words, choose one legume, one nut (unless you’re allergic, of course), one seed, one berry, and so forth. All of the grains listed under the “Grains” category are gluten-free, so you can enjoy them even if you are sensitive to gluten or have celiac disease. The number beside each food indicates the amount of fiber in each, so do your best to eat thirty-five grams of fiber daily too.
Legumes
When it comes to cleansing your intestines, beans really are the “magical fruit” of the old children’s adage. Once you see how much fiber they contain you’ll understand why. For each, the amount of grams of fiber refers to one cup of cooked beans.
adzuki beans |
17 |
black beans |
15 |
black turtle beans |
17 |
broad beans (fava) |
9 |
French beans |
17 |
garbanzo beans (chickpeas) |
12 |
kidney beans |
16 |
lentils |
16 |
lima beans |
14 |
mung beans |
15 |
navy beans |
19 |
pinto beans |
15 |
white beans (small) |
19 |
yellow beans |
18 |
The following lists the number of grams of fiber in a one-ounce serving of nuts. You may also notice that peanuts are not listed. Most peanuts contain aflatoxins (a type of mold) that is inflammatory and harmful to the body, so peanuts are best avoided during your colon cleanse.
almonds |
4 |
Brazil nuts |
12 |
cashews |
1 |
pine nuts |
12 |
pistachios |
3 |
walnuts |
2 |
Seeds
The humble seed is actually one of the healthiest foods you can eat. Seeds tend to have a high amount of protein per unit of weight as well as being a rich source of healthy oils and essential fats. And of course, they are also a good source of fiber. I’ve listed the serving size needed to obtain the number of grams of fiber listed below:
chia seeds (two tablespoons) |
10 |
flax seeds (two tablespoons) |
4 |
hemp seeds (two tablespoons) |
2 |
pumpkin seeds (one-half cup) |
3 |
sunflower seeds (one-quarter cup) |
3 |
sesame seeds (one-quarter cup) |
4 |
Berries
Berries are some of the best colon cleansers not only because they are high in fiber but also because they are typically eaten raw, so the natural enzymes are left intact. Additionally, they are high in phytonutrients like proanthocyanidins, which protect your body against many different diseases. The amount of fiber is grams per cup of fresh or frozen berries. Sorry, canned berries are not part of the Colon Cleanse Weekend.
blackberries |
8 |
blueberries |
4 |
boysenberries |
7 |
currants (red or white) |
5 |
elderberries |
10 |
gooseberries |
6 |
loganberries |
8 |
raspberries |
8 |
strawberries |
3 |
Grains
Grains tend to be quite high in fiber and make excellent additions to your diet while cleansing your intestines. You should avoid all refined grains like white rice or wheat. Because many people suffer from gluten or gliaden sensitivity, it is best to stick with gluten-free grains on the Colon Cleanse Weekend. The unit of measure refers to cooked grain unless otherwise indicated and is written in parentheses beside the grain, followed by the number of grams of fiber.
amaranth (one cup) |
6 |
brown rice (one cup) |
4 |
buckwheat groats (one cup) |
5 |
millet (one cup) |
2 |
oats (gluten-free, one-half cup) |
4 |
quinoa (one cup) |
5 |
teff (dry, uncooked) (one-quarter cup) |
6 |
wild rice (one cup) |
3 |
Leafy Greens
Leafy greens are rich in many different nutrients, including beta carotene, calcium, magnesium, and the phytonutrient chlorella. Additionally, they are high in fiber. If you’re just not a fan, try them sautéed in olive oil and fresh garlic, then squeeze fresh lemon over them just before eating—you’ll be surprised how delicious greens taste prepared in this simple manner. The amount of fiber is measured in grams and per cup of cooked greens.
beet greens |
4 |
collard greens |
5 |
kale |
2.6 |
mustard greens |
5 |
spinach |
4 |
swiss chard |
4 |
turnip greens |
5 |
Squash
Squashes of all kinds are excellent colon cleansers due to their high fiber content. The number beside each type of squash refers to grams of fiber in one cup of cooked squash.
acorn squash |
9 |
butternut squash |
6 |
hubbard squash |
7 |
spaghetti squash |
2 |
summer squash |
5 |
zucchini squash |
3 |
THE SUPPLEMENTS
In this section you’ll discover the best nutrients and herbs that assist the intestines with cleansing, healing, and elimination. You don’t need to take all of them—just two or three is great. Reading the following section may give you guidance as to which nutrients and herbs are best suited for your needs. To maximize their benefits, follow the dosage recommendations for each.
Critical Nutrients for Intestinal Cleansing
There are many nutrients needed for healthy detoxification of the intestines, repair of the intestinal lining, and bacterial balance of microbes within the intestines. To help avoid nutritional deficiencies, it is important to take a high-quality multiple vitamin and mineral supplement on a daily basis. Be sure it is free of gluten, sweeteners, artificial sweeteners, colors, preservatives, and fillers.
The health of the intestines is also dependent on sufficient gastric juices earlier in the gastro-intestinal tract (GI tract). These gastric juices break food down for nutrient extraction. The full range of B-complex vitamins is required for your body to make sufficient hydrochloric acid to digest food. Most multivitamins contain a full range of B-complex vitamins to help in this regard.
Boost Your Bowels with Probiotics
As mentioned above, take a full-spectrum probiotic supplement on an empty stomach. I usually find first thing in the morning or in the evening before bed is best. Beneficial bacteria are needed in the intestines to manufacture essential nutrients like vitamin B12; ensure absorption of vitamins like B1, B2, B12, and vitamin K; keep harmful bacterial and yeast infections under control; and ensure proper absorption of nutrients in your food. Ideally, look for one that contains a variety of lactobacilli (L.) and bifidobacteria (B.), including L. rhamnosus, L. plantarum, L. acidophilus, L. paracasei, L. salivarius, B. animalis lactis, B. bifidum, B. breve, B. infantis, and B. longum.
Bulk Up to Reduce Toxins: Fiber and Flax
Bulking up your stool by eating more fibrous foods and taking fiber supplements causes toxins to bind to the fiber to be eliminated from the body. Although there are many fiber supplements on the market, they are not created equally. Ideally, add two tablespoons of freshly ground flax seeds into your daily diet. Not only is it an excellent fiber supplement, but it also boosts your intake of essential fatty acids, which are needed for healthy intestinal function.
Magnesium: Nature’s Gentle Laxative
Magnesium is one of the best natural and gentle laxatives. It adds water to the stool to ensure that toxins are easily eliminated. Some experts estimate that up to 80 percent of the population is deficient in this important mineral that is essential to over five hundred bodily processes, so it is imperative to get more magnesium, particularly during the Colon Cleanse Weekend. Many of the Top Colon-Cleansing Foods above are also high in magnesium. In addition to the multivitamin, take 400mg daily of this mineral, ideally paired with calcium in equal proportions for best results. Because calcium and magnesium are synergistic, taking them together is best. Fortunately, many companies have developed calcium-magnesium formulations in a single capsule or tablet for convenience. Calcium citrate and magnesium citrate are the most absorbable forms of these minerals.
Herbal Intestinal Cleansers
There are literally dozens of great herbal intestinal cleansers, so picking only a few of the best was a challenge. Because herbs are a form of natural medicine, they need to be treated with respect. If you are pregnant or nursing, have a serious health condition, or are taking medication, consult a qualified health practitioner before using them. Make sure you choose someone knowledgeable about the thousands of studies that prove herb effectiveness because, unfortunately, this is not an area of expertise most physicians currently possess.
You don’t need to purchase all of the herbs below—one to three is sufficient. I’ve included extras should you have difficulty finding the ones you want in your area. Most of these herbs are readily available in dried, capsule, or tincture (alcohol-extract) form; choose the form that is most convenient for you. If you have ever had a substance abuse problem or have impaired liver function, choose a format other than alcohol-based tinctures, for obvious reasons.
Aloe vera juice has been used for over four thousand years, and for good reason. It has the ability to heal ulcers and ulcerations in the digestive tract while also helping to stimulate elimination of fecal matter from the intestines. It is rich in amino acids, chlorophyll, enzymes, essential oils, vitamins, and minerals, as long as it is from a pure source. Drink a quarter cup of aloe vera juice, twice daily, preferably on an empty stomach. Note: aloe vera juice is not the same as the gel, which is more concentrated. Avoid using “aloes” or “aloe latex” or products containing them, as their eliminative action is quite strong. Also be aware that aloe vera products frequently contain sugar, preservatives, and other additions, all of which should be avoided on the Colon Cleanse Weekend.
Cascara Sagrada (Rhamnus purshiana DC)
Cascara sagrada is also known as sacred bark, perhaps for its ability to create movement where none previously existed. It both tones and cleanses the intestines, helping to eliminate built-up toxic matter. Because it also influences a process known as peristalsis, in which gentle spasms help to move the waste matter through the intestines, it is best to use only small doses of this potent herb. And you may wish to stay close to home during the Colon Cleanse Weekend, as this herb tends to increase the “call of nature.” Use twenty drops of the alcohol extract three times daily. Alternatively, boil the herb: one-half teaspoon to one cup of water. It’s best to make in medium- to large-sized batches so you won’t go through this process three times daily. Bring to a boil then lower heat and let simmer, covered in a small pot, for one hour. Strain out the herb. Drink one-half cup of the remaining herbal tea three times daily.
Licorice Root (Glycyrrhiza glabra L.)
Although I am not talking about the candy, licorice, licorice root tea does taste a lot like the sweet that bears its name and sometimes contains this medicinal herb. Licorice root works on multiple levels to restore health to the intestines: it reduces inflammation, helps eliminate toxic waste, and soothes the intestinal walls. It also helps give the body a boost when it has been under a lot of stress, whether emotional or physical. Avoid using licorice root if you have high blood pressure, take heart medication, or have experienced kidney failure. Licorice root is readily available as a tincture (take one teaspoon three times daily) or in teabag form for convenience.
White Walnut (Juglans cinerea L.)
White walnut, also known as butternut or Juglans cinerea L., cleanses and tones the whole digestive tract, including the intestines. Additionally, it helps to kill undesirable pathogens that may exist in the bowels. It also helps heal the bowels’ mucous membranes. Take one teaspoon of the alcohol extract three times daily. Alternatively, boil the dried herb in water (one teaspoon of the dried herb to one cup of pure water). Bring to a boil, and let simmer for one hour. Drink one-half cup three times daily.
THE EXERCISES
Colon-Cleansing Cardio
Exercise is important for intestinal health, as it helps keep toxins moving through the body until they are eliminated. During the next three days of the Colon Cleanse Weekend it is imperative to do some form of cardiovascular exercise.
You’ll need to do at least twenty minutes a day. If you have been inactive prior to the detox, you may wish to do cardiovascular exercise for ten minutes twice each day. Whatever you choose, make sure it adds up to at least twenty minutes. Also be sure that it is sufficient to boost your heart rate without making you feel like your heart is going to jump out of your chest. It should never feel so intense that you cannot carry on a discussion with someone during activity.
You can choose any form of cardiovascular exercise you prefer, including brisk walking, jogging, stair climbing, cycling, spinning, or dancing. You don’t need a health club membership or expensive equipment. You don’t need special training or a body-hugging outfit to get fit. All you need is some motivation and a willingness to get moving. Pick a form of activity you will actually enjoy; I believe making exercise fun means you’re more likely to do it.
Knees to Chest
Additionally, a yoga posture known as Apanasana is also helpful during intestinal cleansing to help keep toxins eliminated. It should be done at least once per day but can be done more often if you want. It is also known as knees to chest, which gives a fairly clear description of what it entails. Here is how you perform the knees to chest yoga posture.
Lie on your back with your legs extended. (See Figure 6.1.)
Bend your knees toward your chest, keeping your knees separated from each other and your hands resting on the floor. Point your feet, and keep your toes together. (See Figure 6.2.)
Figure 6.1
Figure 6.2
Next, draw your knees together and wrap your arms around your legs. Hold for at least twenty seconds. (See Figure 6.3.)
Figure 6.3
Gently roll toward your left side, and hold for at least twenty seconds. Then roll toward your right side, and hold for at least twenty seconds.
Repeat the process at least three times, then relax on your back with your legs extended. (See Figure 6.1.)
THE SPA TREATMENTS
Acupressure Abdominal Massage
My first experience with the gentle colon-cleansing power of acupressure abdominal massage came many years ago when I was seventeen as part of a visit to my naturopath, Dr. James D’Adamo, the now-famous doctor known as one of the innovators behind the Blood-Type Diet.
I wasn’t really convinced that such a simple massage could help with my colon-cleansing efforts, but it did. So I encourage you to keep an open mind and a gentle-but-firm hand to perform the acupressure abdominal massage I’ve outlined here:
Start by laying on your back with your knees up and feet flat on the floor. You can be clothed during this massage.
Begin massaging at the lower part of your abdomen toward the right side of your body. Massage in gentle-but-firm clockwise circles that slowly move upward along the right side of your abdomen. The heel of your hands works well, but you can use your fingertips if you find it easier.
Figure 6.4
Figure 6.5
Figure 6.6
Figure 6.7
Next, move across the upper part of your abdomen from right to left, continuing in gentle-but-firm clockwise circles.
Then continue the clockwise circles while gradually moving down the left side of your abdomen.
Continue massaging from the lower left side of your abdomen to the lower right side.
Repeat two more times. Perform this acupressure abdominal massage at least once daily for all three days of the Colon Cleanse Weekend. See Figures 6.4 to 6.7.
THE WEEKEND
By now you have a good understanding of the intestines and the valuable role they play in your overall health. You are also knowledgeable about the best foods, nutrients, herbs, exercises, and therapies that ensure a clean colon. I’ll help you put together your whole weekend here.
I’ve outlined a step-by-step approach to the Colon Cleanse Weekend detox below. Of course, you can choose the foods from the list that appeal most to you. I don’t want this to feel arduous or for you to feel deprived. Choose a wide variety of foods for the best results and to prevent boredom on the plan. It is important that you have a personalized plan that fits your health, budget, and schedule. The Colon Cleanse Weekend detox is designed to be flexible and individualized so you’ll get the best results.
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 the fresh juice of one-half lemon. Alternatively, drink a large glass of warm water with the fresh juice of one-half lemon. Add a few drops of liquid stevia if you prefer a sweeter-tasting beverage. Wait twenty minutes before eating.
Breakfast—Be sure to include some of the colon-cleansing foods mentioned above. Some good options include Chia Breakfast Tapioca (page 266), Veggie Scramble (page 262), or cooked brown rice with almond milk.
Multivitamin
Optional nutrients
Herb (first dose of selected herbs)
Midmorning—Colon Cleanse Herbal Tea (page 246) or Super-Detoxifying Green Tea Lemonade (page 243)
Snack, such as an apple with almond butter, raw unsalted walnuts, the Heirloom Tomato and Basil Salad (page 257), or celery sticks with almond butter or Herbes de Provence Cashew Cheese (page 250)
Exercise—colon-cleansing cardio, knees to chest
Lunch—Weekend Wonder Detox Signature Salad (page 258) or other large detoxifying salad, with garbanzo beans and pumpkin seeds on top
Cucumber Mint Refresh (page 240) or a smoothie with almond milk, berries, and freshly ground flax seeds
Vitamin C
Optional nutrients
Herb (second dose of selected herbs)
Midafternoon—Large glass of warm water (with lemon juice), a cup of Colon Cleanse Herbal Tea (page 246), or Citrus Boost (page 241)
Snack, such as apple with almond butter, raw unsalted walnuts, roasted squash with flax oil, or celery sticks with Herbes de Provence Cashew Cheese (page 250)
Acupressure abdominal massage
Dinner—Lentil Bowl (page 263) with Lemon-Garlic Greens (page 252) or Roasted Red Pepper Chickpea Mash (page 263) and sautéed kale and red peppers or Curried Garbanzo Bean and Squash Stew (page 265)
Fresh cup of Colon Cleanse Herbal Tea (page 246), Watermelon Ice (page 241), or Honey-Turmeric Tea (page 247)
Herb (third dose of selected herb)
After dinner—Bowl of berries, Cantaloupe Ice (page 241), or Citrus Boost (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 Colon Cleanse Weekend Detox Journal (at the end of this chapter).
CONCLUDING THE COLON CLEANSE WEEKEND
Well done! You’ve completed the Colon Cleanse Weekend. You are likely feeling lighter and cleaner. Your whole body will thank you.
After the Colon Cleanse 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. Clean intestines are integral to all aspects of your health, so just maintaining good health in this area can make a difference to your overall health too.
You may choose to do the Colon Cleanse Weekend every weekend for a month or one weekend out of every month. The choice is yours. You know your lifestyle and schedule best, so choose the option that works best for you.
If you continue to follow the Colon Cleanse Weekend for longer periods, every three weeks just take one week off from any herbs and concentrated fiber supplements you’re using so they don’t become habit forming.
You may also wish to try some of the other health-building weekend detoxes I’ve included throughout Weekend Wonder Detox. I often recommend that people start with the Colon Cleanse Weekend and, once the bowels seem to be moving well, do the Lymphomania Weekend, followed by the Love Your Liver Weekend. But there are no rules here—do whatever feels best for you.
The Grocery List
For easy Colon Cleanse 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
Below you’ll find many intestinal-cleansing foods with which to stock your fridge and pantry. Also, make sure your pantry is stocked with the essential items you learned about in Chapter 2 for any recipes you select.
Top Intestinal-Cleansing Foods (remember, you’re trying to get the fiber count up to thirty-five grams each day). You don’t need to purchase all of these items, just the ones you prefer, although I encourage you to stretch your horizons a bit.
acorn squash
adzuki beans
almonds
amaranth
beet greens
black beans
black turtle beans
blackberries
blueberries
boysenberries
Brazil nuts
broad beans (fava)
brown rice
buckwheat groats
butternut squash
cashews
chia seeds
collard greens
currants (red or white)
elderberries
flax seeds
French beans
garbanzo beans (chickpeas)
gooseberries
hemp seeds
hubbard squash
kale
kidney beans
lima beans
loganberries
millet
mung beans
mustard greens
navy beans
oats (gluten-free)
pine nuts
pinto beans
pistachios
pumpkin seeds
quinoa
raspberries
sesame seeds
spaghetti squash
spinach
strawberries
summer squash
sunflower seeds
Swiss chard
teff
turnip greens
walnuts
white beans
wild rice
yellow beans
zucchini squash
Nutritional Supplements
multivitamin and mineral (essential)
probiotics (essential)
magnesium (optional but highly recommended)
Herbs Selected
Choose one to three of the following herbs:
aloe vera juice
Cascara sagrada
licorice root
white walnut
The Colon Cleanse 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 intestinal-Cleansing Foods Consumed
Try to eat at least thirty-five grams of fiber daily. Here is a quick chart of the Top Intestinal-Cleansing Foods with the number of grams of fiber listed beside each. Calculate your daily totals, and write down the amount of fiber you consumed each of the three days here.
Legumes
adzuki beans (one cup cooked) 17
black beans (one cup cooked) 15
black turtle beans (one cup cooked) 17
broad beans (fava) (one cup cooked) 9
French beans (one cup cooked) 17
garbanzo beans (chickpeas) (one cup cooked) 12
kidney beans (one cup cooked) 16
lentils (one cup cooked) 16
lima beans (one cup cooked) 14
mung beans (one cup cooked) 15
navy beans (one cup cooked) 19
pinto beans (one cup cooked) 15
white beans (small) (one cup cooked) 19
yellow beans (one cup cooked) 18
Nuts
almonds (one ounce) 4
Brazil nuts (one ounce) 12
cashews (one ounce) 1
pine nuts (one ounce) 12
pistachios (one ounce) 3
walnuts (one ounce) 2
Seeds
chia seeds (two tablespoons) 10
flax seeds (two tablespoons) 4
hemp seeds (two tablespoons) 2
pumpkin seeds (one-half cup) 3
sunflower seeds (one-quarter cup) 3
sesame seeds (one-quarter cup) 4
blackberries (one cup, fresh or frozen) 8
blueberries (one cup, fresh or frozen) 4
boysenberries (one cup, fresh or frozen) 7
currants (red or white) (one cup, fresh or frozen) 5
elderberries (one cup, fresh or frozen) 10
gooseberries (one cup, fresh or frozen) 6
loganberries (one cup, fresh or frozen) 8
raspberries (one cup, fresh or frozen) 8
strawberries (one cup, fresh or frozen) 3
Grains
amaranth (one cup cooked) 6
brown rice (one cup cooked) 4
buckwheat groats (one cup cooked) 5
millet (one cup cooked) 2
oats (gluten-free, one-half cup cooked) 4
quinoa (one cup cooked) 5
teff (dry, uncooked) (one-quarter cup cooked) 6
wild rice (one cup cooked) 3
Leafy greens
beet greens (one cup cooked) 4
collard greens (one cup cooked) 5
kale (one cup cooked) 2.6
mustard greens (one cup cooked) 5
spinach (one cup cooked) 4
Swiss chard (one cup cooked) 4
turnip greens (one cup cooked) 5
Squash
acorn squash (one cup cooked) 9
butternut squash (one cup cooked) 6
hubbard squash (one cup cooked) 7
spaghetti squash (one cup cooked) 2
summer squash (one cup cooked) 5
zucchini squash (one cup cooked) 3
Selected Nutrients
Be sure to take the multivitamin each day. 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.
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.
Exercises
Check off each time you complete the exercises in the Colon Cleanse Weekend. Make sure to do both exercises daily.
Selected Spa Treatment
Check off each time you complete the colon-cleansing spa treatment. Make sure you do it every day.
