Detox Soup, Kp Style

The day after Christmas seems like a good time to share my latest, favorite recipe… My Detox Soup! I threw all this together about a month ago and it turned out SO YUMMY!

After taking the last jar out of the freezer and having a taste, I’m ready to make it again. I’m not good at following or creating recipes, but when I create something worth sharing, that’s what I do, and THIS is worth sharing!

The word detox gets thrown around a lot and for good reason. We are exposed to so many different substances on the daily, and our body has to filter all that stuff. By stuff, I mean foods and chemicals, but also pathogens like viruses and bacteria, medications, and alcohol. It’s not just what we eat, it’s also what we’re breathing in, and what we put on our skin. Think about the fumes when you’re pumping gas, or the various scents walking through a department store, those are chemicals (aka toxins) that we ingest and our body has to break all that down and get rid of it all somehow.

Detox is a pretty complex deal physiologically. It involves multiple body systems working together in harmony. The liver, kidneys, immune system, nervous system, digestive system and microbiome, cardiovascular system, methylation and sulfation pathways, and tens of thousands of enzymes function to make it all work like a fine-tuned instrument… but only when we fine-tune it. Hence, the need to detox!

It’s important to note, that any disturbance, dysfunction, genetic SNP (mutation), in any of the above systems slows down detox in various ways; some can be quite significant and lead to life-altering disease processes. That’s info for a later post, so let’s keep going… on to the food.

One way I help my body detox is by changing my nutritional intake to help my body filter all the toxic stuff. That’s why I created this detox soup. I chronic inflammation, gut imbalances, and genetic SNPs that slow down my detox pathways, making it that much more important for me to focus on detox. So I started reading recipes looking for a detox soup. I noticed a theme in most of those recipes using basic holistic nutrition knowledge I already had, and I thought, I can do this!! So I did! And, It’s so tasty, even my picky 17-year-old son loves it. #momwin

What are the essentials for a good Detox Soup?

  • Good quality bone broth – 1 large package (24oz), I’m partial to the frozen varieties, but also like some of the boxed brands. If you have some skills you can make your own. I do both. Brands I use: Kettle & Fire, Bonafide Provisions and The Flavor Chef. I use bone broth for the gut-healing properties.
  • Veggie or chicken broth, 1-2 24 oz. boxes, I usually use both, make sure you buy organic broth that doesn’t have extra fillers like soy, yeast, wheat, etc.
  • Fresh Organic herbs: 2-3 4″ sprigs each of oregano and thyme, 1-2 4″ of rosemary, 4-5 sprigs fresh parsley. You can add whatever your preferences are. I use the above for their anti-inflammatory and immune-boosting qualities.
  • Juice of 1 whole Lemon (excellent for detox)
  • 3-4 cloves Garlic (immune boosting)
  • ~1 tbsp fresh shaved Ginger (good for GI health)
  • 1-2 tsp Black pepper (good for GI health, immune-boosting)
  • 1 tbsp Himalayan salt (good source of minerals, hydrating)
  • 1 tsp Turmeric (anti-inflammatory)
  • 3 Bay Leaves (immune-boosting, anti-inflammatory)
  • Fresh (not frozen) chopped veggies: 2-3 onions, 1 bunch of spring onions, 1stalk of celery, 1 lb. carrots, 6-7 mini sweet peppers (add some of the seeds!), green beans, 5-6 large leaves kale (I like the purplish kale), 1 pack fresh sprouted peas, 1/2 head cabbage, etc. Cruciferous, fibrous, and leafy green veggies are best for added vitamins and minerals as well as detox. **I do not recommend adding veggies w a high carb content (potatoes, corn, etc).

Note: all measurements are estimated, use what works for your taste buds.

I do think it’s important to use organic ingredients. Most of what I buy is organic, but sometimes I just can’t find organic. Sometimes I won’t buy the item (the Dirty Dozen), other times I just get over it and move on. We have to live and can’t be afraid of our food. One of the reasons it’s important to detox is exposure to chemicals. We are exposed to tens of thousands of chemicals on a daily basis, some we have no control over, so it’s important to decrease the chemicals that we are exposed to when given a choice.

Putting it All Together

Get started by adding the broths to a large soup pot turned to medium-high heat.

Add in fresh herbs, lemon, garlic, H. Salt, blk. pepper, ginger, turmeric. While I’m waiting for this to boil, I start the veggies.

Add chopped onions, carrots, celery, peppers, green beans. You want to add veggies that are going to take the longest to cook first, like onions, carrots, celery, green beans.

Once all of the above is combined and boiling, add leafy green veggies. If you’re a newbie to cooking leafy greens like me, here’s what you need to know: DO NOT cook the stems of the kale, rip off the leafy parts in 3″-ish size pieces and rub them together between your palms to soften them before putting them into the soup.

Note: I add filtered water as needed. I purposely avoid using tap water when I made this soup.

Turn to low-medium heat and cover for 20-25 min then simmer for as long as you like. I leave mine on the stove for hours, it smells so good!

There is no right or wrong here, play with it and find what you like. I’d love to know how your soup turns out! Send me a message and let me know what you put in it and how you made it just right for YOU! I can’t wait to hear!

My first try turned out pretty damn good!
Time to try it again!

More info to know: Additional Detox strategies

I’d be amiss if I didn’t share the other ways that I detox and recommend detox for my patients. Myself, my family and/or my patients benefit from these other forms of detox:

  • sweating, move your body, exercise, be active.
  • increase salt intake (Himilayan salt can help regulate BP, consult a medical provider for more information if you have high blood pressure.)
  • increase water intake (100 oz minimum!)
  • increase leafy green/cruciferous veggie intake (Goal to 8-10 servings!)
  • quality sleep (7-8 hrs for adults, more for children/teens)
  • infrared sauna
  • Epsom salt baths
  • Epsom salt foot bath
  • Herbs and Minerals that promote detox. (Always consult a professional for more info.)

Adaptogenic Herbs: Mother Nature’s Secret Medicine

It wasn’t until a few years ago that I’d even heard the term “Adaptogenic Herbs” and when I did I still wasn’t quite sure what they were or what they did.

Adapt means to modify, change or restructure. Adaptgenic herbs have the amazing ability to modify, change and restructure our body at a cellular level.

According to Merriam-Webster, the definition of an adaptogen is “a nontoxic substance and especially a plant extract that is held to increase the body’s ability to resist the damaging effects of stress and promote or restore normal physiological functioning”.

So, let’s think about this a minute, there is a natural substance, actually multiple substances that will help the body combat stress. Our bodies are stressed by a plethera of environmental factors daily. So many health issues are stress related. Could this be an answer?

Over the past week, I’ve watched a video series on Herbal medicine. Did you know that Herbalism as a medical practice was outlawed in the United States over 100 years ago? This is downright sad, because it has started to erase the knowledge we need to have about natural forms of medical treatments, treatments that are successfully practiced in other parts of the world everyday.

So many ailments that are considered common health issues could be reveresed with the addition of adaptogens. Adaptogenic herbs can treat and prevent diseases like Depression, Anxiety, ADHD, Chronic Fatigue, Insomnia, Brain Fog, Demenitia problems, neurological disorders like MS and Parkinson’s and Alzheimer’s, cardiovascular disorders like high cholesterol and high blood pressure, digestive disorders, adrenal fatigue, thyroid imbalance, and the list goes on and on. If you name any chronic disease, adaptognic herbs will probably make it better. They get to the source of the problem.

Often times, we take pills for symptoms, but we forget that those symptoms are signs, they show up for a reason. Adaptognic herbs get to the source of the problem. Adding adaptogenic herbs to my nutrition plan has decrease the need for all the medications that I used to take for asthma, anxiety, irritable bowel syndrome, fibormalgia, allergies, migraines and more. It’s been an incredible transformation. I rarely even go to the pharmacy anymore.

Boosting my immune system and fighting the chronic inflammation and stress that my body is constantly battling with adaptogenic herbs and other holistic nutrition remedies has changed my health 100%. It’s hard to believe I’m the same sick person that cried and suffered with pain from IBS and Fibro and Migraines.

Let me share a list of things adaptogens can do:

  • increase endurance
  • increase libido
  • decrease stress (actually decrease cortisol levels!!)
  • boost immune function
  • decrease inflammation
  • provide allergy relief
  • decrease anxiety and elevate mood
  • regulate sleep
  • strengthen digestive system
  • strengthen cardivascular system
  • calm the nervous system
  • balance hormones
  • balances adrenal function

These adaptogenic herbs are plants and fungi; and with some the roots hold the magic elixir. These are herbs like Ashaganda, Astragalus, Holy Basil, Reishi, Miataki, Shiitake, Rhodiola, Maca, Chaga, Shishandra and Cordyceps, just to name a few. You’ve probably heard their names buzzing around, but weren’t really sure what was so great about them. Now you know!

Now you need to know how your get your hands on them, right?? Um, y’all… why do you think I keep talking about my superfoods? THIS! THESE! These amazing Adaptogens! All of the above are in Shakeology! All of the health issues listed above that people struggle with, that I’ve struggled with, are better now that I have the antiinflammatory effects of these amazing superfoods helping my body.

“THIS IS WHERE I GET MY ENERGY,” says the girl with the Chronic Fatigue Syndrome.

We all deal with stress, we can’t avoid it, that’s just how life is in the 21st century. If we want to live our healthiest, we need to actively do what we can to combat the enrionmental stress our bodies are exposed to each and every day. Counteracting that stress at the cellular level in our body is the secret to staying well.

And, let’s face it, we all know we can’t get those adaptogenic effects in the Standard American Diet no matter how well we eat, our food just doesn’t have the nutrition we need. We need immune boosting, antiinflammatory nutrition to be healthy. That’s why I add my adaptogens, along with some other superfoods.

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I can’t wait to help you learn more about getting healthy and feeling better!

If you need help navitaging your wellness journey, I’d be happy to help. I love helping people learn what they can do to take control of their health and the health of their family.  It’s empowering for them, and it fills my cup right up! If you want to work with me, just send me a message and we can chat up a plan for you! If you want to check out my website to place an order or start working with me, click here. I can’t wait to hear from you!

Feel free to contact me: FacebookInstagram – or Email me: katie@katiepinktolley.com

 

 

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Natural Cold (URI) Remedies

Yesterday, my girl was feeling bad, stuffy, headache, sore throat, a little nausea, and so upset about it all. She is such a healthy child, she doesn’t do sick well, it brings tears. This just means I need to try double hard to make it go away quicker… how do you chase a cold, a virus, away quicker? There aren’t meds for that… are there? Not the traditional medicines people think of, but there are remedies…. Natural URI Remedies Do Work!

honeyWhen Drew complained of a headache and sore throat… I went straight for the honey. Honey is soothing for a sore throat and helps to relieve coughing. The cough may not completely go away, and that’s ok, for good reason. Coughing is our body’s natural defense against foreign invaders in the lungs. Anything solid that starts to enter the airway gets coughed back up. So, the goal is not to suppress the cough, but eliminate the problem that is causing the cough. Easier said than done, you can learn more about coughs here.

I totally believe in herbal throat drops, I’ve used Ricola for years, and now use doTerra’s On Guard Throat drops too. Even before I knew all the good stuff about herbs and holistic health, I was using the Ricola. After 24-48 hours with a Ricola, I always have much less irritation, inflammation and coughing. Drew tried a few different flavors, but it’s not her things, she’s funny about anything minty, spicy, etc., and these fall into that catagory for her. She’s sticking to the honey. 😉

Peppermint_15mlFor headaches, we use peppermint and lavender essential oils. Me, I add a little citrus of some sort too, citrus scents are my fave, they’re uplifting. I used a blend of lavender, peppermint, oregano, eucalyptus, clove, and wild orange on Drew’s feet when she napped. Morgan has been using the same blend this week too. Lavender_15mlIn the past, I’ve used lavender and peppermint for migraines and had some relief, but found the migraine trigger needs to be eliminated before I’m getting complete relief from the migraine no matter how often I use my EOs. If you’re interested in more info about EOs, read my article about EO’s and how my family uses them. 

Homemade chicken soup with real bone broth is good to help boost the immune system. bone-brothBone broth is healing in so many ways, it’s good for the gut and the immune system. I buy my bone broth online from The Brothery or Thrive Market. Having good nutrition is going to help speed up the recovery process.

Always, always hydrate. The more hydrated, the easier it is for your body to flush the germs out. We prefer Vitamin Water. I like Vitamin Water because of the extra vitamins and minerals along with electrolytes, all necessary to rehydrate. Vitamin Water is made with real cane sugar or stevia instead of High Fructose Corn Syrup or other artificial sweeteners. Don’t forget the benefits of a good cup of hot natural herbal tea too.

Speaking of hydration, it’s really important to stay well hydrated with fevers. This is tough with young kids. Use whatever method you can to get hydration in them. I encourage only treating a fever with medication like motrin or tylenol if it’s high or if the child is really miserable. I usually use the 101s as my tipping point. A fever is the body’s way to fight off germs, so rushing to eliminate the fever isn’t always the best remedy. Read more about fevers in my previous article here.

A warm bath to help with relaxing and fever reduction can be a twofold remedy. 583__44742-1445018174-190-250Your body can rest, and the bath is a great way to help bring down a fever naturally. Rest is the path to healing. We put lavender bath salts and Everyday brand eucalyptus mint bubble bath (from Thrive Market) in the bath to help with relaxation (lavender) and to open the sinuses (eucalyptus and mint). The bath was the most helpful therapy of all, that’s when the tears disappeared and I started to see a twinkle of a tired smile.

How long does a URI last? This really depends on how healthy your immune system is and how capable it is. Most URIs last 7-10 days, peaking on days 2-4. If you are already dealing with other chronic issues, eating poor food, working too much, not getting enough rest, not staying hydrated, and just never take time to catch your breath, you are gonna get sick a little more often, it will probably be worse than in a healthier person, and it’s gonna take longer to recover. Just look around, there are examples of this theory everywhere. This is why wellness matters. 😉

If you want to recover quickly from a cold, you have to be healthy before you catch a cold. If you want to recover from any illness, you have to keep your immune system prepared to fight off whatever it encounters. That’s the most important job you have, taking care of you… That’s why I preach wellness.

Stay Healthy Friends, it’s the best way to Enjoy the Journey!

What are your remedies for a “cold” (aka Upper Respiratory Infection aka URI)??

Be educated. Be well. Kp 🙂