Inspirational thoughts for 2010

In May of 2009 my childhood friend Alyson was diagnosed with a malignant brain tumor. She approaches her journey as a cancer survivor with strength and optimism that her treatment will be successful, and her story will be an inspirational survivor story. Alyson created a website to help chronicle her journey. I am constantly amazed by her insight and strength. She has been an inspiration to all who know her during this journey. Alyson recently posted an amazing entry about her New Years Resolutions, and I would encourage everyone to read it:

http://alysonwoloshyn.com/resolving-to-have-smart-character/

Please feel free to pass along Alyson's website to anyone you know who may be going through a similar journey or would benefit from Alyson's wisdom.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
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Detox Day 14 – A Sweet Ending!

Today I feel great. I feel calm, peaceful and content. I feel a sense of accomplishment, and I feel stronger. Not only physically better, but stronger mentally – like I said, a cleanse is really 90% mental. It’s a big goal for people and a great mental reward when they achieve it. Today doesn’t feel at all like a struggle. We took the kids for a walk on lakeshore, and popped into Second Cup to warm up. The sweet aroma of coffee definitely smelled appetizing, but it wasn’t a big deal (knowing I’ll get one tomorrow helps). The kids had their hot chocolates and on we went. It was a nice family outing for a bit of fresh air.
Breakfast – Mediclear smoothie with strawberry, banana and water. Green tea. Oatmeal with cinnamon and raisins.
Lunch – leftover Asian Soup and some Halibut from the other day.
Dinner – We treated ourselves to a night out for sushi. Technically sushi is ‘ok’ as a detox food, however I wouldn’t do it ‘during’ the cleanse because of how many restaurants add some ‘bad’ stuff to it. I knew soya sauce contains wheat, but my friend Carol told me some facts I didn’t know – they add mayo to most rolls, and food coloring and preservatives into wasabi. Well, we still ate pretty clean. Our kids had some chicken teriyaki but stayed away from meat and had the vegetarian and fish based rolls, and some seaweed salad. What a nice meal! I’ll be drinking some more greent tea this evening.

We all do cleanses for different reasons. Many of my patients do it to kickstart a weightloss program, others do it for more energy, some do it to figure out their gastrointestinal issues (it’s a good way to get people off allergenic foods and then wean them back in slowly while watching for old symptoms). Whatever your reason, you will experience many benefits, and I encourage everyone to do one big cleanse every year, and then a few mini ones seasonally. For myself, I did it to prove a point to myself (because it has been a while) and to be a good example to family, friends and patients (who rely on me for health information). A cleanse can be a daunting task, but with the right planning and support it’s absolutely an attainable goal. And like anything else in life, it takes practice to get good at it – at first it may be a struggle, and will ALWAYS be a challenge (no matter how many you do).
As a note – if you are looking for weightloss with the cleanse, you can’t go too heavy on the grains. For myself that wasn’t a goal so I didn’t watch portions (I just listened to my body to let me know when I had eaten enough) – but I did still let go of the few holiday pounds that I had put on. Carlos as well lost around 7 pounds, even though he ate a lot and didn’t let himself get hungry (he ate quite a bit of carbs – rice, crackers, dates etc). He also maintained his strength and was able to continue his strict workout program, which even I was fascinated to see!
I remember when I did my first cleanse over 10 yrs ago the feeling of wanting to cram all the ‘bad’ foods back into my diet as soon as I was off the cleanse. I don’t feel like that anymore. I would urge anyone doing a cleanse to slowly incorporate things like dairy and wheat. Watch for how you feel with each introduction. You may be surprised to see how lethargic you become, or the headaches that may come back, or how ‘full’ and bloated you start to feel, or constipated, or the insomnia that starts back up. You’ll notice how that cookie tastes so sweet all of a sudden. Learn from this experience, and make a mental note of how food makes you feel. That is the true learning experience!


Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
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Detox Day 13 – I’m seeing the light!

Today was much better mentally than yesterday. I know that tomorrow is the last day, and I can handle that. People are often tempted to quit a few days early – there’s always a good ‘excuse’. But I urge you to hang in there and use this opportunity to test your mental endurance! You will have an amazing sense of accomplishment by sticking with your intended cleanse duration, and it will make your future cleanses feel more realistic and doable! I’m feeling pretty good about myself today, knowing I’m in the home stretch, and that I had an amazing detox with NO bad food.

Breakfast – Mediclear smoothie (mango, strawberry, water). Green Tea. Oatmeal with raisins, cinnamon and almond milk.
Lunch – Asian Soup: sautee 1 onion, 3 celery, 3 carrots, pinch of chilli peppers in olive oil. Add 2 cloves garlic (minced), 2 L water, Bragg’s liquid seasoning and tamari to taste. Let simmer for 20 min. Add rice noodles (I used very thin vermicelli ones) and several handfuls of baby spinach. Cook 1 more minute and remove from heat. Before serving add 2 Tbsp lime juice and 2 Tbsp sesame oil. Adjust seasoning if necessary.
Snack – green tea, strawberries and pomello.
Dinner – This was a mish mash of stuff: guacamole, hummus, red peppers, celery and carrot sticks, rice crackers.
Snack – chamomile tea and papaya.

Oh, and I didn’t get that cold I felt I was getting. I do feel a little more tired than normal, and something may be lingering, but so far I’m doing ok. Everyone around me is sick, so I’m sure my body is trying to fight an infection.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
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Detox Day 12 – Am I done yet?

Today wasn’t fun in terms of the cleanse. I definitely was feeling ‘done’. Being this close to the end I feel like I want to race to the ‘finish’ line, but the days of course are just as long! It’s just that monotonous feeling of not being able to enjoy the old favorites, especially since we’re starting the weekend. I’m feeling mentally tired, like I don’t want to think about it anymore, and just unwind. My husband is great at cheering us on, and today he mentioned that there’s only 2 more days and it’s no big deal. I guess he’s right!
You may be feeling that way as well, so don’t be discouraged. It’s normal, and old habits die hard. For me, being away from the house and out with a friend took me out of routine, which can cause a problem for people. I was in Toronto longer than expected and was starving – the nuts and fruit are great as a snack, but not as a lunch! I should have brought more food or came back home earlier.

Breakfast – Mediclear smoothie (mango, strawberry, water). Green Tea. Rice-millet cereal with almond milk
Snack – raw almonds and pecans. Banana. Green tea. Caramel Rooibos tea (it sounds decadent, but it’s not when you don’t put anything in it!).
Lunch – Rice tortilla with hummus, spinach, onion, orange peppers. Small bowl of black bean soup.
Snack – peppermint tea
Dinner – Halibut, mashed sweet potato, peas
Snack – chamomile tea

I feel like I may have a cold coming on, so I’ll be going to bed early tonight – I’m feeling worn down. I’ll also be garling with salt water, loading up on vitamin C and zinc and doing my botanical tincture. Hopefully I’ll wake up healthy!



Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
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Detox Day 11 - Food makes us feel good!

Yoga was fabulous last night – I felt the best I ever had during a class – I had great energy and I was well hydrated. I was thinking what a great companion hot yoga is for cleansing, as the sweating intensifies the process, and brings an inner awareness to the body (which is already heightened during a detox).
I have to admit that I’m missing coffee. It’s clearly not a physical response, since any true ‘addiction’ to it would have been broken in the first few days. I’m just looking forward to that little pleasure in my day again! I was thinking about food and how it plays some an emotional role in our lives – certain foods are associated with happy memories, our childhood, relaxation, dinner parties, picnics and so on. Going 2 weeks without a reliance on these comfort foods is a big deal for people, and it’s usually the source of stress during a cleanse. Like with many other things in life, it’s good to challenge these ‘addictions’ and beliefs surrounding foods, and see what you might discover about yourself. You’ll hopefully come out of it with fewer food hang-ups and realize what’s truly important and what you can do without in your diet. For me, I know I can do with fewer night-time snacks during the week (maybe save them just for movie nights), I can drink more green tea, I can have less wheat, I can eat more avocado. But I won’t give up my cup of coffee!

Breakfast – Mediclear smoothies with mango, strawberries and water. Green tea. Bowl of rice-millet cereal, raisins and almond milk
Snack – hummus and 5 rice crackers.
Lunch – brown rice and stirfry (from last night) – I threw a handful of chopped red cabbage in there for extra color.
Snack – plum
Dinner – Mediclear & water. Large salad with romaine, carrots, celery and white kidney beans. Dressing was olive oil, balsamic vinegar.
Snack – guacamole & rice crackers and a few slices of papaya. Chamomile tea.

Tomorrow I’m meeting a friend in Vaughn and will be gone for several hours, so I’ll need to make sure I bring something with me – It’s doubtful that I’ll find anything decent to eat at the mall!



Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
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Detox Day 10 - feeling balanced

I’m loving this time of year. No, not the weather, but the change in pace. December was very hectic at the clinic and at home, but now things have slowed down and are allowing me a much needed breather (especially during a cleanse). It’s nice to catch up on paperwork and finally finish (most) of my ‘government stuff’ for 2009 in preparation to see my accountant! I find I’m more relaxed and more patient these days, which is how it should be all the time!
I’m feeling really good at this point. I was thinking that I no longer wake up thinking that ‘I’m on a cleanse’. It actually feels like any other day, except for the fact that I wouldn’t willingly start my day off with a cold smoothie in the middle of winter! Aside from that, I can’t believe how ‘normal’ this all feels. Another example of how adaptable the human body is. Actually, my body not only feels like it’s adapted, but like it’s thriving.
If you’re doing your first cleanse, or if your diet was very different from the foods you’re eating on mediclear, you may not feel this way, so don’t feel guilty if you don’t. It takes some long-term change or at least a few cleanses under your belt before you reach a comfort zone in this area. What I love to hear from my patients is that the cleanse ‘really wasn’t that different from how I normally eat’. That would be the ultimate goal – trying to eat 80-90% of a whole foods clean diet. At that level you should really feel a difference in your overall health, and when sustained for several years, you will actually feel like a different person (on a cellular level – the body takes about 7 years to completely regenerate every cell).
Breakfast – Mediclear smoothie (mango, strawberries, banana, water), Green tea, then rice-millet cereal with raisins and almond milk.
Lunch – hummus and rice crackers. Strawberries. Grapes. A Big salad with all sorts of veggies and red cabbage – the colors are magnificent. The dressing was olive oil, rice vinegar, tamari, sesame oil, pepper. This was all eaten over the course of 4 hrs or so, not all at once! Another green tea.
Dinner – mediclear with water. I stirfried sliced portabello mushroom, garlic, and a whole head of beet greens in olive oil. Served on brown rice. I will eat this after Yoga tonight.
Before yoga I will have a snack of some raw almonds and a peach.

I’m very excited because tonight I’m heading off to Hot Yoga again (this time with a friend) for another 90min class. I can’t wait to feel the difference of doing 2 sessions in one week – this is such a luxury for me because of the distance (studio is in Vaughn). Off to sweat out the rest of the toxins!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
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Detox Day 9 – This year I will ‘do’ less

I had a great night sleep last night. The first one since I started the cleanse. I didn’t talk much about this, but starting the second day into the cleanse, I had several nights of insomnia between the hours of 1:30-4:30, usually lasting 2 hrs. It was very frustrating, and I figured it had to do with the cleanse, but I don’t remember having that symptom in the past. After speaking to my colleague, she confirmed that she too had experienced it in her practice. From a Chinese medical perspective, ‘liver time’ is between 1-3am. This is when the liver is most active going through it’s many functions and regenerating. It makes sense that during a cleanse, which is geared for our livers, you may be awake during the livers busy time! Isn’t the body incredible?? Well anyway, it finally passes a few days ago, but I was up with my sick son, so didn’t reap the benefits of a good nights sleep until last night. What a difference!
Breakfast: Mediclear smoothie (strawberry, mango, banana, water). Green tea. Millet-rice cereal with raisins and almond milk.
This morning I stopped at starbucks on my way to work and ordered a venti Zen tea – apparently they’ve switched their Tazo teas to a full leaf tea in a silk tea bag, which is supposed to be more flavorful (and also costs more, ha ha). Anyway, I enjoyed that during a busy morning in the clinic, had some blackberries, strawberries and peach slices for a snack and then for lunch I had leftover spaghetti squash and roasted veggies.
Mid afternoon snack – rice pudding
Dinner - Mediclear drink (I was at work so just mixed it with water – not delicious). Black Bean soup (see previous blog for recipe).
Tonight for a snack I think we’ll have some fresh papaya.

I have enjoyed almond milk so much during this cleanse that I’m definitely switching over. We’ve always used organic soy milk as a family, but recently I’ve become convinced that it’s just too controversial to use just soy, and I can’t be entirely certain that It’s not having a negative impact on my boys, so It’s peace of mind just to make the switch. I will continue to use soy milk for the occasional latte (because it’s creamier and froths well), and for baking. I’m not concerned about using it in small amounts.
Exercise – Yesterday Carlos did a swim and a run, and then another swim this morning, and he said he didn’t feel a negative impact from the detox on his training (although he still feels the symptoms of his cold, but they’re all above the neck, and everything below the neck he said feels great!).
Comment: Looking back at this cleanse, I probably would not do it at the peak of winter. Although technically it’s a great time to do a cleanse because the holidays are so indulgent, from a bigger perspective, in Canada it’s WAY too cold to be eating too many raw veggies and fruits at this time of year – I was cold the entire cleanse! It’s too bad, but the reality is, energetically it’s not great. I had to be creative, and as you’ll have noticed I didn’t eat many (if any) raw salads, but focused more on roasted veggies, soups, and adding veggies to my grains. If you were to pick one time of year to do a cleanse, it is said that end of March/early April is the best time energetically because it goes along with the earth’s changing energy and the shift into Spring, which is a time of cleansing. That being said, some people need it more often, so it’s just important to still adjust the diet according to the season!
My other insight is the following – I was reflecting on 2009 and realized how much stuff I ‘did’. I’ve always been a person that looks ahead, tackles new projects and fulfills my need for creativity and growth. I am thankful to have had a year that fulfilled those needs, but my hopes for 2010 are that I will not ‘do’ as much. I would like to enjoy my accomplishments by not moving on to the next ‘project’ or idea, but rather develop and nurture what already exists, both at home (my family) and professionally. It reminds me of something I once heard - that a person who is not truly thankful for what they already have, cannot be given more in life. This is the year I will count all my blessings, and enjoy them!


Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
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Detox Day 8 – Strictest Diet today

Today marks the height of the cleanse with one day of nothing other than veggies, grains and fruit, and 3 Mediclear smoothies. So no dietary ‘proteins’- all come from the mediclear.
Today I’m feeling the effects of yesterday’s yoga – my body is gently hurting everywhere. Not a bad feeling, just a realization that I have muscles on various body parts that I’m not normally aware of! I was also really thirsty all day yesterday. Last night was a terrible night for us because my older son was up with a cough and fever, so we’re not feeling rested today. We’re just laying low today because Jordi is still not feeling well, which works out great for allowing some rest on my part.
Breakfast – mediclear smoothie with banana, strawberries and almond milk. Green tea. 30 min later I had oatmeal with 1 Tbsp molasses (for iron and sweetness), raisins, almond milk and chia seed.
Mid-morning I had a few strawberries and blackberries.
Lunch – mediclear smoothie (mango, strawberry and water). 30 min later I made the following:
Roasted veggies – peel and cut into large chunks: sweet potato, beets, carrots, onion. Drizzle in olive oil, salt and pepper. Bake at 425 for 45-60min (until tender).
Spaghetti Squash – cut in half, discard seed. Lay face up on baking sheet, drizzle with olive oil, 2 cloves minced garlic, salt and pepper. Bake at 425 60min. use a fork to scoop out the center (will look like spaghetti). Serve the roasted veggies on a bed of the spaghetti squash. This was a delicious, hearty and warming lunch.
Another Green tea.
Snack – a little of the leftover rice pudding from last night.
Dinner – Mediclear smoothie. I’m not very hungry for another full meal. I’m going to do the guacamole and rice crackers again, and then a new batch of rice pudding for tonight as a snack. I’ve been really cold, and that’s what I’m craving.
Tomorrow is back to 2 smoothies and re-introducing legumes, which is great. Today wasn’t bad however – the biggest challenge was fitting in 3 smoothies!
Ok, so here’s a brief comment about exercise while on a cleanse. It’s good to do something to help the effects of detox (improves circulation, flushes the liver and kidneys not to mention sweat glands). Intense exercise may not feel good during your cleanse – listen to your body. The detoxification process itself is taxing and fatiguing, so don’t overdo it. I was going to use my husband as a guinea pig to see what he felt like during his training while on detox (he is currently training for Ironman Canada in August); however he developed a cold the night before our detox, so has had to modify his workouts to be less intense than normal. So far he has not complained about not having enough energy for working out, but like I said he’s doing far less then normal. I certainly have felt a little below normal in terms of capacity for an intense workout. I didn’t push the speed on the treadmill (although I did a decent amount of time).


Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
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Detox Day 7 – Hot Yoga, and Relationship Detox!

We decided to celebrate the midpoint of our cleanse with an excursion to Hot Yoga (Moksha). We did a 90 min class, and boy was it tough. On any given day Hot Yoga is an intense mental and physical feat, but on a detox it’s certainly amplified. You sweat out every pore, and every cell in your body vibrates with the intensity of the postures. It was incredible. When attempting hot yoga it’s important to hydrate BEFORE class, and to drink at least 1-2L during the class. Even though we were hydrated (and even added Emergen-C to our water), we both said we felt faint at the end of the standing series. In this case you just go into child’s pose until you feel ready to re-join the class. I love this style of yoga because it doesn’t compare to ANY other exercise I’ve done in my life in terms of a whole body work-out. I also feel that many of the poses help connect me with my years of rhythmic gymnastics. Not to mention the stillness of the mind that yoga requires – today it certainly was a challenge to keep the mind in the present, and not let it drift off into the past or future. Our instructor was great about reminding us to come back into the present.
At one point I found myself thinking about a conversation I had with a patient this week. We are both moms of young kids, and she made the point that in our generation, our kids only stay with us for a brief period (unlike past generations where children often lived with their parents until they married, and sometimes even created multi-generational homes). She went on to say that now more than ever it’s increasingly important to nurture our relationship with our spouses, because before you know it, our kids are gone and you’re left with your life-partner. If you don’t make a point to spend some time together, you may very well disconnect over the years and be left with someone you don’t even know. This is very true. I have several patients in their 50’s struggling with their relationships and dealing with ‘empty nest syndrome’. I have never seen myself as someone who will struggle with her kids leaving home (I guess we’ll see!), but I also don’t want to be questioning my marriage in the future. What I’m trying to say is that as much as it may not seem important or a priority, you need to make little efforts to be a couple. Today during my yoga class I was thankful that it’s an experience I can share with my husband, who luckily shares my passion for health and wellness. Our 45 min drive to and from yoga was a wonderful opportunity to catch up outside of the everyday chatter about the kids and work. So, this detox is also about cleansing relationships!
On the same note, at this point in the cleanse it’s mostly mental. My friend and colleague Carol has always said that a cleanse is 10% physical and 90% mental, and that’s true. We’re not fighting cravings, it’s just about endurance now. We’re reflecting on our day to day choices, asking ourselves what healthy habits we can continue to incorporate, what will we compromise on, and what are our long term priorities. It’s like a lifestyle over-haul, particularly if you’re able to do the cleanse with your partner. We certainly understand that our choices are seen by our children, and they model our behaviors. It’s important to me that my kids value their health and wellness, so it’s my job to teach that to them.
Here’s my day:
Breakfast – Mediclear smoothie with strawberry and banana, then millet-rice flakes, raisins and almond milk. Green tea on the way to yoga.
Big mistake – didn’t pack snacks for after yoga, we were ravenous by the time we got home!
Lunch – quinoa from yesterday served with baby spinach with a drizzle of balsamic vinegar. Jasmine green tea after lunch.
Snacks – Mediclear smoothie (mango and almond milk); pomegranate and some other fruit
Dinner – I wasn’t very hungry so ate guacamole (1 avocado, diced onion, lime juice, salt and pepper) and a handful of rice crackers. Carlos at the leftover quinoa dish.
For a snack this evening I made the rice pudding from the Mediclear recipes – I sampled it and it’s amazing.
I’m very tired this evening probably because of yoga. I won’t be up late!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
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Detox Day 6 – Weekends can be tough

It’s Saturday and when I woke up this morning I longed for my cup of coffee while my kids watched cartoons. Notice I said ‘longed for’, not ‘craved’. At this point it’s not cravings, it’s more a mental game. It’s the ‘routines’ we’re used to, and adapting a new way of doing things. Once I actually had my morning shake and settled down on the couch with a warm mug of green tea, I found myself to be really content. I dreaded this weekend, knowing it’s usually a time of either social eating, or simply a movie night with my husband in which we may make some of our favorite snacks and enjoy a glass of wine. I don’t intend to give that up, and that’s not what a cleanse is about. It’s more about giving the body a break, learning about your body and how it functions, trying new healthy recipes, re-training your taste buds, and exploring ultimate health. My energy is awesome. I have not had the mid-morning or mid-afternoon lows that are normally experienced when eating gluten or drinking coffee. Digestion – fabulous (I won’t give details). My stomach is feeling much better today – yesterday I overdid it by consuming hummus, lentils, black beans and chick peas all in the second half of my day. The peppermint tea did the trick.
If you asked me what’s the toughest part of the cleanse, I’d hesitate to answer. In a way, the first 4 days are the toughest with the change in routine and the physical symptoms of detox. Once you get through that, you get a momentum going that makes things simple. On the other hand, for some people the second week is tough because it takes more energy to be so diligent with planning and executing healthy meals all day long. It DOES get easier the more cleansing you do, because you find tips and tricks to get you through it.
Cravings – I’m going to be honest – none. Like most people, I expected sugar cravings, but they were not an issue at all. Having a date or a bit of honey in tea is OK if you get them, and the chromium in the Mediclear helps your body be more sensitive to insulin anyway.
My sister-in law asked me to include some pictures of the foods and portion sizes in my blog. I will do my best, but It’s tough getting THAT organized! Portions – for rookie cleansers, I don’t worry about portions. Listen to your body, and eat what you need without stuffing yourself. Don’t deprive yourself – that’s not the point. Your body will be burning through the food more efficiently anyway because it’s such a clean diet, so weightloss is normal. If you’re looking for extra weightloss during the cleanse, just don’t go as heavy on the grains/crackers/pasta – do more veggies!
Breakfast – Mediclear shake with mango, strawberries and almond milk, then green tea. Then I had 2 rice cakes with almond butter, banana slices and honey.


Snack – a split a mango with my kids
Lunch – brown rice and curry from yesterday
Dinner – Second Mediclear smoothie with strawberries and almond milk. 20 min. later I made Quinoa pilaf: bring 3 cups water with 3-5 Tbsp Bragg’s seasoning to a boil. Add 1 cup rinsed quinoa, 2 cloves crushed garlic and simmer 20min or until almost soft. Meanwhile cube a sweet potato, drizzle in olive oil and bake at 425 25 min. Add broccoli florets, can of chickpeas (I used red kidney beans because I was out), and sweet potato. Cook until broccoli is soft and quinoa is cooked. I also made a side of grated carrot, grated apple, olive oil, salt and pepper and l tsp lemon juice.
I think we’ll watch a movie tonight, and will have a cup of tea and maybe guacamole with rice crackers, or a mango.
I want to touch on exercise, but I may do it tomorrow when I have more time. Today was a good day. Off to put the kids to bed!



Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
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Detox Day 5 – Busy day, a true test

Today was somewhat crazy for me – I felt like I was on the go from the moment I got up until the evening. It’s a challenging day to be on a cleanse, but it was fine in the end.
Breakfast – mediclear shake with mango, strawberries and almond milk. I worked out shortly after – 37 min on the treadmill, mid-intensity walk/run, 520 cal burned.
I ate oatmeal with pecans and raisins shortly after my workout, and then took the kids to the pool, which is exhausting at this age (especially in the winter!).
Lunch – black bean soup from yesterday, veggies and hummus. Finally a green tea!
Dentist appointment, then a cup of vanilla rooibos with almond milk
Dinner – 2nd Mediclear shake, then real food - brown rice with a curry. Sautee 1 onion, 2 minced garlics, 1 tbsp curry. Add 1 head of cauliflower florets, 1 cup water, I can coconut milk, 1 cup red lentils and Bragg’s seasoning to taste. Cook until cauliflower is soft and lentils are cooked and add 1 cup frozen peas and a large handful of baby spinach. Cook a few more minutes until heated through. Really tasty!
I had some papaya and berries for dessert. We ate dinner early tonight, so I may make some guacamole with rice crackers as a snack this evening, and peppermint tea.
Today my stomach felt the effects of having so many bean products – this is something I usually advise patient to work up to, or it can become painful. Peppermint tea helps!
Ok, off to unwind!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Detox Day 4– Feeling good!

So the headache went away some time during the night. I went to bed at 9pm, read for 30 min and went to sleep. Got a decent night sleep, and feel refreshed today. SOOO much better than yesterday.
Breakfast – Mediclear smoothie with frozen mango, strawberries, blueberries, almond milk and banana…really good and creamy with this recipe. Followed by my green tea (I won’t be forgetting this after yesterdays headache!), and then 30 min later my millet-rice cereal with raisins, banana and almond milk (I’m really enjoying this option).
On my way to work I popped into Starbucks and prepared myself for the beautiful aroma of my old friend coffee. It did smell great, but didn’t elicit any strong cravings (unlike yesterday). I ordered a venti Vanilla Rooibos with a little honey. Really nice warming drink. I have noticed that I’m colder than usual during this cleanse, which can be a common experience. The reason behind it is energetics – the foods we consume on a cleanse (more raw veggies and fruit) are colder energetically than meats & and fried foods. Coffee is also very warming energetically - in small amounts it’s great for ‘cold’ individuals, but detrimental to ‘hot’ individuals (ie. Those who have high blood pressure, obesity, over-active thyroid etc). So when you take away the ‘hot’ foods, the body can become colder. That’s why exercise becomes more important, warming spices (garlic, ginger, cayenne, cinnamon), and teas (Rooibos is warmer energetically than green tea, but lacks the caffeine). It’s all about balance!
Lunch – leftover trout & veggies from dinner yesterday, with the addition of the brown rice I made last night, tamari and sesame oil for added kick.
Another green tea and a plum as snacks. I’m feeling really FULL today, not hungry. The other days I was definitely ravenous and ate huge portions of everything, so I think it’s stabilizing now and I’m not needing as much.
Dinner – Carlos made a brown rice pasta dish. He sautéed onion, garlic, red pepper, 3 chopped dates, and handful of chopped pecans all in olive oil. Salt and pepper. Add to cooked pasta. It was really good. For lunch her had a black bean soup (check previous posts for recipe).
I finished the day with a peppermint tea to help with bloating. Going to bed early again!
I want to remind people to DRINK YOUR WATER. This is very important while cleansing – get at least ½ your body weight (in pounds) in ounces. You can count green tea and herbal tea towards that count. The reason being is that it helps keep the bowels moving and kidneys flushing the toxins. Because of the large amount of fiber on the Mediclear cleanse, some people will experience increased bloating or stomach discomfort initially, which will subside after your body adjusts to the change within a few days (typically).

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Detox Day 3 – yeah, this is what I remember!

Detox Day 3 – yeah, this is what I remember!
So I was too quick to be excited about the lack of headache – it came with a vengeance today. There are most certainly a number of factors involved in why I got it – last night I had a TERRIBLE sleep – I think I was awake for 2 hours tossing an turning for no apparent reason (although my mind was also very active) AND I forgot to drink my morning green tea (so possibly it’s delayed caffeine withdrawl). I also am sure it’s just the withdrawl of the various other ‘drugs’ in our diet (I’m referring to gluten, sugars and dairy mostly). My body feels great, but the headache intensified during the day. I ended up taking a nap at the same time as my boys at noon, which was great, but as I sit here it’s still there.
Breakfast – Mediclear shake with blueberries and almond milk, followed by my millet-rice flakes with raisins and almond milk.
Workout – 35 minutes on the treadmill, varying between walking on an inline and running at 6-7 intensity. Just to give you an idea of total intensity, I burned 500 cal, so it was just a mid-intensity workout. I didn’t push myself because it’s early in the cleanse and the body is already dealing with a lot.
My mistake was not having a snack after the workout, and taking the kids to Costco right after – by the time we got home and played in the snow, I was starving. Luckily I made a quick lunch – rice tortilla spread with roasted red pepper hummus (bought at Costco – it’s a good one), topped with baby spinach, peppers and cucumber). The tortilla doesn’t wrap well, but it folds fine (it’s a little different texture than the wheat ones). I had a few extra celery sticks, and a few berries and a medjool date (these are delicious plump dates, high in fiber and satisfy a sweet craving). At Costco I bought frozen mango and strawberries for our shakes, the dates, portabello mushrooms and rainbow trout.
After my nap I had a few rice crackers with guacamole (avocado and lime juice mashed together), and a few bites of fruit.
Dinner – I made a feast because I had the day off, and prepped it early in the day. I marinated portabello mushroom caps in balsamic vinegar, garlic, olive oil and tamari. I got 2 whole rainbow trout which I seasoned with crushed garlic and lemon slices (inside the fish) and baked them in the oven – 425 for 45 min.
I also baked cubed sweet potato and brussel sprouts drizzled in olive oil, sea salt and balsamic vinegar (same setting as fish). I used my Panini grill to do the mushroom and also some asparagus (it just takes a few minutes of grilling). Great dinner. I also steamed more brown rice for tomorrow.
So typically, day 2-4 are the worst, so I just need to make it through one more potentially miserable day, and then the detox reactions should be gone!
I will go to bed early tonight, because the fatigue feels so much worse when you’re detoxing!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Detox Day 2 – where’s the headache I was expecting?

Knock on wood, I still don’t have a headache. I really thought it would come today, as it usually does for most people (one of the most common ‘detox reactions’). I think I may have really stayed on top of my green tea consumption, and warded off the caffeine-withdrawl! I had 3 cups yesterday, and 3 today.
I knew today would be a challenge with my 4 year old going back to school. Our morning pace was hectic, and I had to avert a tantrum from my son (he’s not wanting to go back to school). I too went back to work after a week off, which is stressful as well with all the year-end paper work! Despite all this, I felt really stable today, with great energy during the day.
Breakfast – Mediclear shake with blueberries and almond milk, then a green tea. 30minutes later I had my millet-rice flakes with raisins and almond milk. Around 11am I had a bunch of black berries and strawberries and a green tea, and then 1pm my lunch – brown rice from yesterday – I added frozen peas, coconut butter, tamari and organic baby spinach. I assembled all this in the morning, and at work I microwaved it for 2 minutes. It was really tasty. Carlos apparently made hummus, rice crackers and veggies for his lunch. We have dinner together when I get home from work.
Mid afternoon I had a green tea and tried a Vega Whole food Bar – I only ate about half because it wasn’t all that great AND it was rich. I’m normally not an energy bar person (I prefer real food), but I thought I’d try it as I got it in my stocking for Christmas
I had a few almonds as well.
Dinner (this was prepared by Carlos, so I didn’t have control over the veggies content, but you have to give up some control when someone else is making your meal!) – brown rice pasta with a drizzle of sesame oil and tamari, and a salmon steak sautéed in tamari and garlic. Delicious.
I will be watching the Biggest Loser tonight (LOVE that show), and I’ll be wanting a little treat, so I’m going to make a ‘decadent’ tea – vanilla rooibos with almond milk – it’s a hug in a mug, very satisfying. Can’t wait. I might add a touch of honey, we’ll see.
I thought doing a cleanse with kids to worry about would be tough, but in a way it’s easier. They keep me so busy and force me to be super organized with my meals. They’re eating their own breakfast and lunches, but will eat whatever we prepare for dinner, so no big deal! I last exercised on Sunday, and tomorrow morning is my next work out, so we’ll see how I feel then!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Detox Day 1 - here we go!

I admit – it has been a while since I’ve done a formal cleanse. As a naturopath I try to maintain a very balanced diet for my family, and the last few years I’ve been either pregnant or nursing (not an ideal candidate for a cleanse). That being said, I recommend cleanses on a regular basis to my patients, and it’s time that I did one as well. This is a great time to do one since the holidays did see an over-abundance of ‘not so great’ foods, and it’s a great way to get back on track.
My husband is right on board with it, so we’re tackling it together AND a handful of our friends came right on board when they heard what we were doing. This is the best situation for anyone on detox – having a support group doing it with you!
So we’re doing the 2 week Mediclear program, which is a very user-friendly program. It’s dairy/wheat/gluten/caffeine/sugar-free. Basically, a wonderfully whole-foods diet with the elimination of many allergenic foods. Yes, we will all feel miserable in the first 3-4 days (detox reactions such as headaches, foggy-head, irritability, lethargic), but a few days in and we’ll start to reap the rewards!
This cleanse is different than others for me in that I’m going to do my best to share my experience in this blog. It will provide others with support during their own cleanse, and it will take you inside the day to day life of someone doing a cleanse.
For me, the hardest part of doing a cleanse is giving up my morning coffee. This is my ‘luxury’ and something that is not so much a ‘pick me up’ but rather an emotional experience. I relate my coffee to the ‘calm before the storm’…a moment of stillness for myself before I get on with my day. I’m sure you all have those things in your diets as well. SO, remove the temptation. I put away my coffee machine and accessories last night. Out of sight, out of mind I will be replacing my morning coffee with a Mediclear Shake, followed by breakfast and a green tea to help with caffeine with-drawl.
Today Breakfast was a bowl of oatmeal (cooked stove-top with whole oats, water, raisins) and some almond milk in it. I added a drizzle of maple-syrup because this early in the cleanse I still crave a little sweetness. I sprinkled some chia seeds on it for added fiber.
After my shake and green tea, I actually didn’t miss my coffee.
Lunch – I was quite prepared for this meal because the kids side-tracked me, but after eating a small handful of raw almonds I felt fine enough to cook my lunch and feel starving. I made a big batch of brown rice in my rice steamer before I left for the grocery store in the morning, so this was already prepped. I diced one large sweet potato, drizzled in olive oil and baked it for 25min at 425 in my toaster oven. I used half my brown rice (saved the rest for tomorrow), added my sweet potato, added 2 tbsp of coconut oil, 2 cloves crushed garlic, a few spoons of tamari (like soy sauce), one can of chick peas, and one red pepper diced. Mix it all up and season to taste. I served it on a bed of organic baby spinach with a drizzle of balsamic vinegar. It was DELICIOUS! This is the type of meal you may need to prepare in advance because the rice and potato took a little while to cook.
I had a few black berries and strawberries after lunch, again a luxury you can treat yourself to during a cleanse! And then another cup of green tea. Feeling amazing at this point – energy is really good despite my missing my coffee this morning!
At the grocery store this morning I picked up a few things to make this week easier. The health food section at zehrs is awesome, and I was able to find brown rice tortillas, Nature’s Path organic Gluten-free Millet & Rice flakes (for a good breakfast alternative), and 2 varieties of rice crackers (read the ingredients to make sure they don’t contain wheat). I also bought lots of treat fruit like black berries, strawberries, mangoes and organic apples. Lots of veggies of course – broccoli, cauliflower, carrots, brussel sprouts, asparagus etc. and of course several cans of chickpeas, black beans and white kidney beans. They will be my protein in various rice or quinoa dishes, and I will also make them into hummus as a nice snack with my rice crackers or veggies!
Dinner – I had a big salad at my mom’s house, and then the same meal as lunch at home. I was actually pretty stuffed by the last meal. Before bed I will have a chamomile tea. I think this was one of the best detox day 1’s that I’ve ever had. I think that keeping busy is key (I didn’t watch tv or lounge around), and getting lots of sleep helps you not mistake fatigue for hunger. Last night I went to be at 9:30, tonight it may be 9pm!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!