Spring Awakening Helping the Body Cleanse and Rejuvenate

February 27, 2024

As winter loosens its grip and nature begins to emerge in vibrant greens, a natural desire for renewal awakens within us. This seasonal shift is an opportune moment to initiate a gentle "cleanse," not in the restrictive, fad-diet sense, but as a holistic approach to supporting our body's natural detoxification and renewal processes.

It's important to understand that our bodies are remarkably adept at detoxifying themselves. Organs like the liver, kidneys, lungs, and skin work tirelessly to eliminate waste and toxins. However, modern life, with its environmental pollutants, processed foods, and chronic stress, can overload this system. The goal, then, isn't to force an artificial cleanse, but to optimize the body's inherent detox pathways. A spring cleanse aims to provide additional support for optimal functioning.

Focus on Nourishment

Forget restrictive cleanses that leave you feeling drained and deprived! Instead, focus on nourishing your body with wholesome, easily digestible foods that aid its natural detoxification pathways. Here's how:

• Embrace Fresh Produce: Make fruits and vegetables the stars of your plate. They are packed with vitamins, minerals, and fiber, essential for detoxification and rebuilding tissues. Greens that are naturally stimulating to the liver and kidneys are coming into season now. Choose seasonal options like young spring mix for salads, mature leafy greens like kale and dandelion, asparagus, berries, and citrus fruits.

• Hydration is Key: Water is the universal solvent, flushing toxins and carrying nutrients throughout the body. Aim for 8-12 glasses of water daily. Consider herbal teas between meals that are formulated to support the body. Here are some wonderful options available at Marlene’s: Traditional Medicinals EveryDay Detox, Yogi DeTox, The Republic of Tea Get Clean and Detox Green.

• Fiber is Your Very Best Friend: Fiber helps bind toxins and move them through the digestive system. Include whole grains, legumes, flax and chia seeds in your diet. Consider supplementing with a fiber drink to help move waste through your system efficiently.

• Go Lean on Protein: Choose lean protein sources like beans, fish or poultry, which provide essential amino acids for rebuilding tissues without taxing the digestive system. Another great option is the broad variety of highly digestible protein powders available at Marlene’s.

Limit Processed Foods

Processed foods are often loaded with sugar, unhealthy fats, and additives that can hinder detoxification. Choose whole, unprocessed foods whenever you can.

Supporting Digestion and Elimination

A healthy gut is crucial for efficient detoxification. Here are some strategies to optimize digestion and elimination:

• Probiotics: These friendly bacteria support gut health and aid in nutrient absorption and waste elimination. Incorporate fermented foods like yogurt, kefir, kimchi, and sauerkraut or consider probiotic supplements.

• Digestive Enzymes: Certain enzymes like bromelain and papain can help break down food molecules, easing digestion and reducing potential for bloating and discomfort.

• Gentle Movement: Regular exercise doesn’t have to be rigorous or boring! Do things you enjoy and move in ways that are joyful for you, like dancing and laughing. Even moderate walks play a vital role in waste removal by stimulating the lymphatic system.

Promoting Rebuilding and Renewal

While your body eliminates toxins, it's also crucial to provide it with the building blocks for repair and rejuvenation:

• Rest and Relaxation: Chronic stress disrupts hormonal balance and hinders healing. Prioritize getting enough sleep, practice relaxation techniques like meditation or yoga, and engage in activities you find enjoyable. You may find you want to slow down a bit or take naps during this time. Allow yourself!

• Sunshine: Sunlight exposure helps regulate various bodily functions, including detoxification. Spend time outdoors getting some natural light (but remember sun safety practices).

• Self-Care Rituals: Pamper yourself with activities that nourish your mind, body, and soul. Take a warm bath with Epsom salts, indulge in a massage and spend time in nature.

Please consult your healthcare practitioner before starting any new cleanse or supplement regimen, especially if you have any underlying health conditions.

A spring cleanse is not a quick fix, but rather a lifestyle shift towards overall well-being. Make sustainable changes you can incorporate into your daily routine all season long for long-term benefits. Listen to your body. If you experience negative effects from your modifications, adjust your approach or stop altogether.

Embrace spring as an opportunity to nurture your body's innate wisdom and support its natural detoxification processes! By setting your mind on wholesome nourishment, gentle support methods and self-care, you can cultivate vibrant health and step into the new season feeling renewed and revitalized.

Spring Cleansing Support Recipes

Spring Cleanse Support Broth

Simple bone broth is a nutrient rich beverage that has amino acids that your liver needs to remove toxins and potentially harmful chemicals from the body. Other bone broth benefits include blood sugar balancing, reducing inflammation and promoting gut health and digestion. Ginger and cayenne are used in many detox recipes because of their ability to cleanse the body by stimulating digestion and circulation. Fresh lemon, miso paste and raw apple cider vinegar add a dose of enzymes that aid digestion and counter inflammation.

From the first sip, there are so many delicious things going on in this robust and satisfying broth, you’ll forget you’re eating it for any reason other than pleasure!

1 cup plain bone broth
1 cup vegetable broth or water
2 tsp fresh ginger, grated
1 large garlic clove, minced
¼ tsp cayenne powder
1 tsp fresh lemon zest
2 tsp miso paste
¼ cup minced parsley
1 Tbl fresh lemon juice
1 Tbl Bragg Apple Cider Vinegar
2 tsp olive oil

In a saucepan over medium low heat, pour bone broth and vegetable broth, ginger, garlic lemon zest and cayenne.

Bring to a simmer and adjust heat to low. Allow to simmer uncovered for about 5 minutes. Add miso paste and stir until dissolved. Add parsley and simmer 2 minutes more, until parsley is a vibrant green. Just before serving, add lemon juice, apple cider vinegar and olive oil. Enjoy!

Secret Salad Smoothie

There is an entire meal’s worth of greens in this smoothie, but it tastes like a creamy dessert! If you’re looking for ways to tuck in more green energy, protein and fiber into your day, try blending this surprisingly delicious drink. Each smoothie has about 20 grams of protein and 13 grams of fiber.

1 scoop vanilla protein powder (18.5 grams)
½ avocado
½ banana, sliced, frozen
½ cup raspberries, frozen (or other frozen berries)
1 cup spinach or romaine, chopped
2-3 cups Spring greens mix
¾ - 1 cup plant milk

Blend until completely smooth and pourable. Enjoy all the vibrant green energy! Serves 1.

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Creamy Spring Pea & Potato Soup

March 28, 2025

Welcome spring with this vibrant, creamy pea and potato soup—a perfect blend of fresh peas, tender potatoes, and aromatic herbs. This silky, nutrient-packed soup is light yet comforting, making it an ideal transition from cozy winter meals to bright spring flavors. Garnish with crisp broccolini, toasted almonds, and a drizzle of olive oil for an elegant, nourishing dish.

We Will See The Sun Soon Chilaquiles

February 28, 2025

Chilaquiles are a classic Mexican comfort food, perfect for breakfast, brunch, or any time you crave a savory and satisfying dish. Made with crispy tortilla chips soaked in a rich, flavorful chile sauce and topped with cheese, avocado, or whatever strikes your fancy.

Winter Fruit & Vegetable Salad

January 31, 2025

This Winter Fruit and Vegetable Salad brings vibrant colors and flavors to brighten dark months. With roasted beets, juicy citrus, crunchy walnuts, and creamy blue cheese, it’s perfect for Valentine’s Day or a mid-season pick-me-up.

Aloha to Wellness - Mālama Mushrooms

November 1, 2024

The most common question when the topic goes to functional mushroom products tends to be: “Are these magic mushrooms?” Well, this Hawai’i based company is determined to prove that ALL mushrooms are magic. While these aren't psilocybin-containing hallucinogenic mushrooms (most commonly referred to when talking about ‘magic’ mushrooms), their healthful effects are just as remarkable. Mālama Mushrooms is a family-owned business based in Kona, Hawaii, dedicated to promoting health and wellness through the power of superfood mushrooms. Founded by Benjamin Lillibridge in 2015, the brand’s name, "Mālama," meaning "protect, preserve, and nurture" in Hawaiian, reflects the company’s core mission of sharing the healing properties of mushrooms. Residents in the Pacific Northwest are probably most initiated with the wonder of mushrooms. But for those new to the party, welcome! Now let’s give you some ‘mush’ needed context: Mushrooms have been used for targeting a prodigious number of ailments and maladies in traditional cultures medicinal regimes throughout the world spanning millennia. The conventional western world, in their typical resistance to harnessing the holistic capabilities of Earth’s natural intelligence, has been a tad slower to embrace. However, fungi had their historic watershed moment in America during WWII when the power of a lowly fungus, Penicillium spp., was utilized to create the first industrially scaled anti-biotic, Penicillin, and deployed to the allied troops and eventually the rest of the world. This had a dramatic effect on reducing mortality from infections. Today, the literature surrounding fungi such as functional superfood mushrooms such as lion’s mane, reishi, cordyceps & chaga has expanded immensely. Lion’s Mane - Known for its cognitive benefits, Lion’s Mane is often referred to as a “brain booster”. It supports memory, focus, and mental clarity, and has been shown to promote nerve regeneration. Its antiinflammatory properties may also reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. Lion’s Mane is a great option for anyone looking to enhance brain health and overall cognitive function for themselves, their family and even their dog! Reishi - Nicknamed the “mushroom of immortality” Reishi is revered for its stress- relieving and immune-boosting properties. It helps calm the mind, improve sleep quality, and strengthen the immune system. Reishi is also known for its anti-inflammatory and cardiovascular benefits, making it ideal for supporting overall well-being. Cordyceps - Cordyceps is celebrated for its ability to boost energy and enhance athletic performance. By improving oxygen uptake and increasing stamina, it’s a popular choice for athletes or those seeking a natural energy boost without a crash. It is also linked to improved lung function and anti-aging benefits. Chaga - Packed with antioxidants, Chaga is a powerful mushroom that supports immune function and combats oxidative stress. It is also renowned for its ability to promote skin health by fighting free radicals and supporting cellular regeneration. Mālama Mushrooms crafts a variety of products that make it easy to incorporate these powerful mushrooms into your daily routine. Whether you’re looking to improve cognitive function, enhance your immune system, or reduce stress, there’s a Mālama product designed to support your health goals. In line with their commitment to quality, Mālama uses organic, fruiting bodies of the mushrooms, a method aligned with traditional practices which does not include any of the oats & rice substrate used in the growing process. But it’s not just obsession with quality that makes Mālama aligned with their namesake of ‘protecting, preserving & nurturing’. The company also donates 5% of profits to the Hawaii Fungi Project, a non-profit dedicated to studying and preserving the native Hawaiian mushrooms, some of which are already on the IUCN’s Endangered Species list and have seldom been seen by human eyes. In addition, during the Maui Fires last year, one of their mushroom farm partners lost 70% of the accounts they sold fresh lion’s mane to overnight. Mālama sprang into action and began dehydrating & extracting their mushrooms to incorporate into their product line and support.

Simple Fire Cider

By Elizabeth Ashbrook • November 1, 2024

This traditional fire cider recipe is an easy herbal remedy to make at home and a potent natural support during cold and flu season! ½ cup onion, chopped ½ cup horseradish, chopped ½ cup ginger, chopped 1 lemon, sliced into ¼-inch rounds 3 jalapenos or 1 habanero, chopped 12 garlic cloves, smashed and chopped 2½ cups raw apple cider vinegar Layer the prepared ingredients in a quart glass jar. Pour raw apple cider vinegar over the fire cider ingredients until just covered. Cover the jar with an airtight lid and place it somewhere you'll see it daily. Keep it away from direct sunlight. Shake or swish the jar daily. Allow the ingredients to steep in the apple cider vinegar for at least 3 weeks. Strain the liquid from the solids and transfer liquid to a clean jar. If you plan on using the fire cider straight, each spoonful can be mixed with two spoonfuls of water. Many people like to take a lemon juice and honey chaser as well. Store your fire cider with an airtight lid in a cool place or refrigerate.

Easy Elderberry Syrup

By Frontier Co-Op • November 1, 2024

1 cup dried elderberries 3 cups water 2 Tbl grated ginger 1 Tbl powdered cinnamon 1 Tbl whole cloves 1 cup honey or agave syrup In a saucepan, combine all ingredients except honey and bring to a boil. Reduce heat to simmer and partially cover with lid. Stir occasionally and simmer until liquid is reduced by half. Remove from heat and let cool slightly. Pour through a strainer into a jar (discard solids). Add honey and mix thoroughly. Take by the spoonful or dissolve in hot water or tea. Cover and store in refrigerator for up to 3 weeks or freeze up to 6 months.

Anti Germ Cleaning Spray

November 1, 2024

Go beyond aromatherapy! Harness the power of essential oils for keeping your home clean and fresh during cold and flu season. Use this multi-purpose spray on surfaces and touchpoints like kitchen counters, glass or tile tabletops, sinks, toilets, and doorknobs. * Marlene’s carries a wonderful essential oil blend by Uncle Harry’s called Four Bandits Antigerm Blend. You could also use 55 drops of this blend in place of the suggested essential oils in this recipe. 20 drops organic clove bud essential oil 15 drops organic lemon essential oil 10 drops organic cinnamon essential oil 5 drops organic eucalyptus essential oil 5 drops organic tea tree essential oil 1/2 cup rubbing alcohol 1 1/2 cups distilled water 1 Tbl Dr. Bronner’s Liquid Castile Soap Add essential oils and alcohol to a glass spray bottle. Shake well to incorporate essential oils into alcohol. Add distilled water and castile soap. Shake again and let sit overnight to allow ingredients to meld together. Label and date (cleaning solution should be good for 1 year). Shake well before each use. *Not intended for use on wood surfaces

Matcha Exfoliating Moisture Body Scrub with Pumpkin Spice

November 1, 2024

If your skin could use a boost during this seasonal transition, we have a treat for you! This scrub is especially effective if you towel dry after showering or bathing. Apply it and vigorously scrub until the salt and sugar dissolve, then rinse. Your skin will be exfoliated, invigorated, and oh-so-moisturized with a light and spicy scent. Yum! ½ cup brown sugar or demerara sugar ½ cup sea salt or Epsom salt 1 tsp matcha powder 1 Tbl pumpkin pie spice ¼ cup coconut oil, melted 1 cinnamon stick for scooping In a medium bowl, add brown sugar, sea salt, matcha powder, and pumpkin pie spice and stir until uniform. Drizzle in the coconut oil and mix thoroughly. If the mixture seems a bit too crumbly, add more coconut oil. When you’ve reached the desired consistency, spoon your scrub into a container and cover until ready for use.

Calendula Care-All Rub for Hands & Feet

November 1, 2024

½ cup dried calendula flowers 3 Tbl cocoa butter 2 Tbl apricot or grapeseed oil ¼ cup castor oil Place calendula flowers in a glass jar. Set aside. Add cocoa butter and oils into a double boiler insert. Gently warm over low heat until cocoa butter is fully melted. Remove from heat and pour over calendula flowers. Cover and steep for 24 hours. Strain into a clean jar and cover. For hands: Massage liberal amount of blend into hands for a few minutes. Gently wipe excess from hands with a clean, soft cloth. For feet: Massage liberal amount into feet a few minutes before bed, then put on soft cotton socks for sleeping. Store in cool, dark place and use within six months.