detox

Toxic Overload

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment

Toxic. That’s a pretty strong word, with a lot of negativity attached to it, especially when we’re talking about health. It’s so important to think about toxins when thinking about health. “Toxic load” is exactly what we need to be focused on when we want to get to the root of chronic health symptoms.

Toxins are all those substances that make your body work harder. Toxins are things like chemicals, metals, infections, microorganisms… basically any foreign matter we inject or ingest. These foreign substances create an immune response, that immune response is ongoing, which makes for an immune system that is always working, on guard, and not functioning as well as it could be, and should be.

Where do these toxins come from?

Not to overwhelm, but they really are everywhere. They are the glyphosate (RoundUp) in your kid’s cereal. They are in your homes and schools, think about old water-damages building and mold. So many of the old buildings in the USA are water damaged. Think about the fumes you smell when you’re pumping your gas, or lighting a candle. Think about the scents in body care products like makeup, lotion, shampoos, and such. These toxins are right in our own backyard, think about ticks, mosquitos, and fleas that carry diseases like Lyme, Bartonella, Babesia, and such.

So, why should we care about toxic overload?

The more toxins we’re exposed to, the harder our body has to work to filter them out. Our filter organs, liver, kidneys, and lymphatic system help to eliminate these toxins. The problems arise when the amount of toxins we ask the body to filter outweigh the work the filtration system is capable of and the body isn’t able to eliminate toxins fast enough. The more toxins, the slower the filters work. When there are more toxins going in than coming out, that creates toxic overload.

What does toxic overload look like?

Health problems that don’t go away. When the body is suffering from chronic, ongoing health issues, it’s usually because the immune system is stressed from toxic overload. It looks different in everyone… in some people, it’s allergies or eczema, in others it’s asthma, migraines, or insulin resistance. It depends on the individual, their genetics, and the toxins they’ve been exposed to, some are much worse than others. Toxins like mold, Lyme disease and heavy metals leave neurological damage along with other systemic damage that is unresolved even after the toxins are eliminated.

I decided to write this because i need to share what I know. I keep telling people about toxic load, but I can’t talk to everyone that needs to know, so, I decided to write it down. It’s been quite a while since I wrote, and i guess it’s time to jump back in. A lot has happened in the past few years, and I haven’t written much about it, although I have A LOT to say. Maybe it’s time to get it all out, and maybe this is how I need to do it. If you have questions, feel free to leave them in the comments. If you have topics you’ve wondered about the past couple years, let me know and maybe I can address them, I’m always open to writing suggestions.

Until next time, which hopefully will be sooner than later, enjoy the journey. ✌️

Detox Soup, Kp Style

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment

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

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment

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: Facebook – Instagram – or Email me: katie@katiepinktolley.com

 

 

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If you want to read a little more about some of the scientific stuff, like the info I found in this article, just click on the text: “..recent pharmacological studies of a number of adaptogens have provided a rationale for these effects also at the molecular level. It was discovered that the stress—protective activity of adaptogens was associated with regulation of homeostasis via several mechanisms of action, which was linked with the hypothalamic-pituitary-adrenal axis and the regulation of key mediators of stress response…”  (*info from US National Library of Medical National Institute of Health)

What is the 3 Day Refresh?

/ Katie P. Tolley, RN, MSN, CPNP-PC / Leave a comment

img_0186When I first started coaching, I thought, I’ll never do that detox stuff, I’ll just exercise and try to eat healthy. I am not one to stick to a plan, so I knew the meal plans would be a challenge, let alone a whole detox.

My lack of planning causes problems when it comes to sticking to the rules. It’s not that I’m some big rebel, although, I prefer to think of it that way. hehe. The truth is I’m just a picky eater that doesn’t have much faith in my ability to follow through on a commitment like a detox. I’ve had doubts for 40+ years, right up until I finished that Hammer and Chisel program last winter. That’s when I proved to myself that I’ve been wrong. I underestimate my abilities because of my fear. Don’t we all. It’s just a little (BIG) thing I call anxiety, we all have our struggles… but this post is about perseverance, so let me move on.

The 3 Day Refresh is actually an amazingly easy to follow plan that helps reset and detox the body in a natural and gentle way. This is not your “run to the bathroom” kind of detox. Well, I did pee a lot, but no explosive bowel issues, if you know what I mean. 😉

So, what is the 3 Day Refresh? It’s 3 days of shakes, veggies, fruits and healthy fats. Oh, and LOTS of water!! I actually found that I was better at eating my veggies and drinking all of my water when I did 3DR, I’ve been slacking on my intake since it was over.

I actually had more energy and felt great on the 3DR. I don’t think I eat enough most days, most of us don’t. I talk to people all the time that tell me they are tired, irritable, have trouble concentrating, etc… then I learn that they skip meals or don’t eat much. THAT’s THE PROBLEM! Most of us actually don’t eat enough, and that is just as serious a health problem as eating too much. Have you ever heard the term “hangry”? Most of us are hangry and malnourished and it’s not a fun way to live.

Nutrition fuels us, it’s what keeps us going. Most of the people that I talk to about weight problems actually eat very little, and that is a problem. If we don’t have fuel, or if we don’t have the proper fuel, our body does not function the way it is supposed to. Period. There is no way around it. I’ve learned that the hard way.

I decided that the 3 Day Refresh was a good way to regroup and start from scratch. Let me give you the details and daily schedule:img_0236

  • Wake up: drink water
  • Breakfast: Shakeology, fruit (can be combined)
  • Mid-morning: Fiber sweep shake
  • Lunch: Fruit, Veggie, Healthy Fat, and Vanilla refresh protein shake (there are lists to follow with lots of options)
  • Afternoon snack: Veggie & Healthy Snack
  • Dinner: Vegan meal and Vanilla refresh protein shake
  • GO TO BED BEFORE YOU GET HUNGRY (I just added that last part. 😉 )
  • You can have herbal tea.
  • You can and should add veggie broth to your dinner menu.
  • There are lots of “free” add ons like spices and fresh squeezed lemon.

My go to for snack time was roasted green beans (veg) with olive oil (healthy fat) with squeezed lemon (free) and red pepper flakes (free). fullsizeoutput_2f5dI NEVER IN MY LIFE thought I’d eat green beans for a snack, and I’ve done it a couple times after finishing the refresh! They are so good!!!

I’m sure you’re wondering  what kind of results I got? Here ya go:

  • lost 4 pounds
  • lost 3.75 inches total from my waist, thighs, hips and chest
  • slept better
  • had more energy
  • enjoyed learning new recipes
  • felt detoxed (did I mention I peed A LOT!)
  • I felt a little bloated in the evenings and had my fair share of flatulence at night, (LOL) but in the morning, I felt fantastic and ready for the day.

There were 8 different vegan recipes to choose from, some are highlighted as less gas producing than others. 🙂 The first night I chose the Carrot Salad, not sure why because I don’t like carrots. I was feeling adventurous and hopeful though. Needless to say, that didn’t go very well. #failforward

The 2nd and 3rd nights I had the Veggie Stir fry, and it was SO GOOD!! I’ve fixed stir fry in the past, but I’m fixing it differently now, and it’s actually easier! We’ve even had the stir fry veggies as a side for dinner since I finished the Refresh, the whole family likes them! Always a plus with a 10 and 14 year old! #momwin

I learn so much more when I trust myself and don’t let my anxiety stop me. A year ago, I wouldn’t have gone near the 3 Day Refresh, but I’m a different person now.

This coaching thing has helped me build myself up. I’m a lot braver about trying new things and challenging myself. Who’d a thought? This coach thing isn’t a half bad way to take care of myself, and the things I’m learning about me along the way are pretty cool. I’m proud of myself for trying something I NEVER EVER EVER thought I’d have the courage to do it or the perseverance to stick it out. But, I did, and I’m proud of myself. I’m actually planning to do it again. You should join me… for the 3 Day Refresh or for the Coaching thing, they are both life changing! 🙂

This is a different part of the journey, one that I never expected, but WOW, what a great ride!!! Detox is apparently an important part of Enjoying the Journey! 

foundation-of-success