The Herbcraft Guide

to Detoxification

www.herbcraft.info / www.naturesppharmacy.org.uk

© All rights reserved. 2015. Melanie Cardwell

Herbcraft Academy & Nature’s Pharmacy

Welcome to a New You in 2015!

With a growing awareness for many of health issues and an interest in self-care, we have put

together a simple Guide to Detoxification for you gained from nearly 20 years experience in the

health industry.

Why Detox?

We keep ourselves clean on the outside, and many of us spend

money on the latest fashions, hairstyles, perhaps even

manicures, spa treatments or even invest in expensive perfumes

and cosmetics to make us feel and look better … but how many

of us physically clean the inside? We spring clean our cars and

homes each year … so why do we not ‘spring-clean’ our bodies?

Poor diets, environmental pollutants and often a sedentary

lifestyle means that, as a result, a build up of toxic pollutants

overload our bodies, causing many illnesses and imbalances. As

this seriously affects our health, if left unchecked over time, this

build up can lead to major problems.

Traditionally, this time of year is an opportunity to open the windows and let the fresh air circulate,

blowing away the cobwebs, cleansing our homes physically and energetically. We clear out

cupboards and lighten our winter hoarding, making way for new ideas and new beginnings in our

lives. The days are becoming lighter and warmer and spring is not far away.

So, it is also a perfect time to cleanse your body too. Physically, you will benefit from a gentle detox

program to shrug off the excesses of the past few months, giving you an energy boost and a spring in

your step! Cleansing is an essential way to better health, because efficient waste disposal is

essential in preventing accumulation of toxins and disease. If you lead a stressful and hectic life,

consume convenience foods high in sugars, fats and often very little nutrition, these factors mean

that as a result, a natural build up of toxins occurs that can seriously affect your health and general

well being.

Toxic Overload!

An accumulation of toxins can overwhelm even the strongest body, resulting in some the following

health problems:

Allergies Headaches Obesity

Bad Breath Indigestion Parasites

Constipation Insomnia Sinus Congestion

Depression Joint Pain & Inflammation Skin Conditions

Fatigue Candida Albicans Stress

If you suffer from any of these so-called ‘dis-eases’, it’s time to give your body a break and let it

cleanse and re-generate itself, helping to get you healthy again. In fact, many illnesses can be

prevented with an adequate intake of dietary nutrition, supplements, water, regular exercise and …

most importantly … a positive mental outlook on life. Smiling more makes a big difference!

Acid Alkaline Imbalance

Did you know that many of the dis-eases raging through our society have a common cause? Many

doctors, herbalists and nutritionists believe that the explanation may come down to these simple

words: pH Imbalance. By pH, I refer to the body’s fluids (blood, lymph) and tissues, not stomach

acid. pH (Potential of hydrogen) is a measure of the acidity or alkalinity of a solution. It is measured

on a scale of 0 to 14—the lower the pH the more acidic the solution, the higher the pH the more

alkaline the solution. When a solution is neither acid nor alkaline it has a pH of 7 which is neutral.

A healthy body pH range is between 6.0 to 7.5 and it continually strives to maintain that balance. When this balance is compromised many problems can occur.

Over acidity is very common in today’s society and can become a dangerous condition that weakens

all body systems. It gives rise to an internal environment conducive to disease, as opposed to a pH

balanced environment which allows normal body function necessary for the body to resist disease. A

healthy body maintains adequate alkaline reserves to meet emergency demands. When excess acids

must be neutralized our alkaline reserves are depleted leaving the body in a weakened condition. A

pH balanced diet, according to many experts, is vital to health maintenance.

So, the key is eliminating the toxins by balancing the acid/alkaline within the body, and replacing our

diet with foods that will nourish, support and heal our body, mind and soul. We all know that

nutrition plays an important role in our health. We should all eat to nourish all our cells with vital

nutrients such as vitamins, minerals, amino acids … but how many of us consciously choose foods on

this basis? Instead many people eat because they like the taste of food, not because they are

thinking of nourishing our cells, and in turn our bodies. It’s amazing how many people treat their

bodies (the only ones they have) like they were ‘walking dustbins’ with no respect for what the body

really requires to function optimally.

Cutting out foods that ‘clog’ the body like dairy and glutinous grains (wheat and oats), and also

stimulants like tea, coffee, alcohol, chocolate and even red meats – whilst introducing more fresh

fruit and vegetables, whole grains and plenty of water will also benefit and purify your body, mind

and spirit. The addition of simple herbs and foods like dandelions, nettles, garlic, ginger and lemons

can gently flush the major elimination organs alongside a change in diet for a short period of time,

giving the body time to rest and heal.

Herbcraft Academy and Nature’s Pharmacy have put together an easy ‘Three Week Full Body Detox

Kit’ with full instructions so even if this is your first time embarking on anything like this, we’ve made

it easy. There’s even have online support should you have any questions?

A little preparation is necessary on your part of course, by starting at least a few days beforehand

with cutting out certain foods and liquids, and introducing healthier options to prepare you for the

cleanse. Even if you lead a busy lifestyle, this is still very achievable with some forward planning.

There are also many healthy alternatives to the foods you cut out, that you won’t even notice the

change that much…! For many, it signals the start of a new journey to better health and well being

by kick-starting better habits, not only in what you eat, but how you look after yourself in general …

and will leave you happier and more empowered too!

Some Powerful Cleansing Foods

Water: Our bodies are comprised of about 70% water and it is

the most abundant compound found within us, yet most of us

don’t drink enough if it. Rather than reach for the soft drinks

and caffeine-loaded beverages, drinking a glass of water or a

herbal tea will re-hydrate your system far quicker and more

effectively, and improve your health. Many common problems

like headaches; dizziness; dry mouth; constipation; liver, joint and muscle weakness; insomnia, skin

disorders, are caused by dehydration.

Lemons and Limes: Unlike most citrus fruits, both of these are

acidic outside the body but become alkaline and therefore very

cleansing once ingested. They can help to correct the pH balance

within the body. A perfect way to start your day is to drink at least

half a litre of spring water with the juice of a freshly squeezed

lemon or lime added, to flush through the digestive tract, before

ingesting anything else.

Broccoli: Broccoli has a strong, positive impact on our body’s

detoxification system. Its dynamic nutrients neutralize and eliminate

unwanted contaminants. It is loaded with fibre which can help

weight-loss efforts by increasing the feeling of being full, thereby

helping us eating less. Fibre is also necessary to “soak-up” the toxins

dumped into the intestines by the liver. Without fibre, the toxins are

reabsorbed into our bodies, wreaking havoc on our systems. It also

contains ample amounts of protein and is one of the richest vegetable sources of calcium, iron and

magnesium. Moreover, broccoli boasts substantial amounts of vitamin A and contains more vitamin

C than an orange!

Kale: Extremely rich in vitamins A, C and K (amongst other

nutrients), and also high in fibre, kale can provide special

cholesterol-lowering benefits as well as aiding detoxification at a

genetic level. Research has now identified over 45 different

flavonoids in kale which combine both antioxidant and anti-

inflammatory benefits in way that gives kale a leading dietary role

with respect to avoidance of chronic inflammation and oxidative

stress. It also has cancer-reducing properties. Cabbage is a perfect substitute for kale and both

vegetables are best eaten raw or lightly steamed. The Cabbage family of foods (cabbage, kale,

Brussels sprouts) are also rich in glucosinolate, an antioxidant that forces the liver to release

enzymes that block further damage.

Carrots: Carrots are another food rich in glutathione, a protein that helps

detoxify the liver. In addition to the detox properties, carrots contain good

amounts of vitamin C, B6 and potassium. They are also loaded with vitamin A

and K, too! Ever hear the expression, “Carrots help you see in the dark”?

Well, the carotene content in carrots is extremely high and has been known

for years to help protect the liver, and in turn promote better eye health. It's

best to eat these raw. Try with a side of guacamole or hummus!

Celery: Celery contains vitamin C and several other active compounds that

promote health, help lower cholesterol, and that may be useful in cancer

prevention. It appears frequently in detox diet plans, which makes sense

because celery has properties that aid digestion. Celery is also mildly sweet

and contains natural sodium, which curbs cravings, making it a prime addition

in any weight loss programme. It is also known to reduce stress, insomnia, and

constipation.

Apples: The saying, “An apple a day keeps the doctor

away” certainly has truth in it. Apples are high in

insoluble fibre and the soluble fibre pectin, which soaks

up toxins and waste and sweeps them through the

intestines. Many advanced colon-cleansing protocols

include either whole apples, apple sauce, apple juice, or

apple cider vinegar (ACV) because this simple fruit is a

powerful cleansing food. When taken in therapeutic

doses, apple pectin can help root out built-up toxins in the colon and strengthen the intestinal lining.

Apples are low-glycemic, which means that they are absorbed slowly with a gradual rise in blood

sugar and insulin, helping to maintain energy levels. Apples also contain glucaric acid, which helps

the body get rid of eostrogen-like chemicals and heavy metals. They are also rich in vitamin C which

helps boost the immune system. Apple cider vinegar (affectionately known as ACV in the Health-

conscious World) is extremely alkalinising within the body and should be part of any cleansing

regime. Try a teaspoon or two in a glass of warm water every morning with lemon juice, a pinch of

cayenne and a teaspoon of a good local honey – a great way to kick start your day!

Spinach: Popeye’s favourite, this wonderful vegetable contains an

extensive list of essential and non-essential nutrients, including B-

complex vitamins, vitamins C and E, omega-3 fatty acids, and

antioxidants and carotenoids, (both vitamin A compounds that help

ensure healthy vision). It provides two particularly powerful

antioxidants: glutathione (166mg per serving when eaten raw!), a

primary antioxidant your liver relies on to detoxify your body, and

alpha lipoic acid, which is found in every cell and helps extract energy from glucose to fuel our body.

Spinach also contains twice as much energy-boosting iron as other leafy greens. Spinach has also

gained a lot of attention as a cancer-fighter, too. Try a spinach salad today with a little olive oil and

sea salt drizzled on top.

Garlic: This well-known kitchen herb is loaded with sulfur, a mineral

that helps rid the body of toxins. Garlic has also been shown to reduce

cholesterol and triglyceride levels in the blood, and has been used in the

treatment of high blood pressure, atherosclerosis, and bacteria-related

illnesses. Keep in mind, heating destroys many of the beneficial

properties of garlic, so if you can't stomach raw garlic, you can find it in

capsule form in most grocery of health food stores, but be aware that it’s

the ‘smelly’ part of the garlic, the ‘allicin’, that’s the potent part, so odourless garlic capsules won’t

be very helpful. Eating garlic with ginger helps to digest it and following eating it with parsley to

freshen your breath, if you are worried about bad breath?! Garlic is also rich in vitamins B1 and B6,

manganese, vitamin C, selenium, copper, potassium, iron, calcium, phosphorus and natural fibre.

Ginger: This wonderful spice has been used medicinally for

thousands of years, and offers anti-inflammatory, anti-ulcer

and antioxidant activities. It can even be used as an analgesic.

Ginger is also considered one of the best detoxifying herbs,

frequently recommended in cleansing programs and detox

diets. It cleanses the body by stimulating digestion, circulation

and sweating and its digestive actions may serve to cleanse the build-up of waste and toxins in the

colon, liver and other organs. The healing and detoxifying properties of ginger are due to its high

concentration of gingerol and shoga, which provide anti-inflammatory and anti-spasmodic effects on

the gastrointestinal system, which help to sustain digestive enzymes, neutralize acids and thereby

supporting the entire digestive process. As a result, stomach discomforts such as gas, bloating,

diarrhoea and constipation can be relieved. One of the best ways to enjoy ginger’s health benefits is

through a ginger tea. Prepare the tea by steeping about six slices of ginger (two teaspoons of fresh

grated ginger) in hot water.

Chillies: Chillies and the dried powder form of them known as

‘cayenne’ is a renowned circulatory stimulant. It also increases

the pulse of our lymphatic and digestive rhythms and by heating

the body, the natural process of detoxification is streamlined.

Chillies also cause us to sweat, another important process of

detoxification. Combined with lemon juice and honey, a little

cayenne pepper in warm water is an excellent morning beverage for a total body detox. As a great

metabolic-booster, it aids the body in burning excess amounts of fats, so it is also ideal for

weight loss. Chillies are also helpful for colds and flu as they break up congested mucous, and have

the ability to ease upset stomachs, ulcers, sore throats, spasmodic and irritating coughs, and

diarrhoea. Cayenne is an excellent heart protector and helps to keep blood pressure levels

normalize, equalising both high and low blood pressure. It also balances the body of LDL cholesterol

and triglycerides. Rich in Vitamins A & C, eating fresh chillies or cayenne powder are an all-round

body cleanser and an aid to promoting overall good health.

Olive oil: The father of medicine, Hippocrates, was the first person to

recognize the health benefits associated with olive oil. He is said to have

referred to it as, "the great therapeutic." Greeks used it for centuries to mend

abrasions and ease burns and to replenish supple, soft skin. Furthermore, olive

oil has continually been used over the years in a variety of ways, internally and

externally, for both health and beauty reasons. Today, it is one of least

processed oils available for consumption. Mixing lemon juice and olive oil

(with added garlic and ginger) is a popular ‘liver flush’ drink.

Wild Greens: By ‘Wild Greens’ I am referring to edible plants that

are found in your garden and hedgerows. There is a growing

popularity in ‘Foraging’ and so the interest in these amazing plants

makes it important to include them here, not east for their

beneficial properties! A common wild green is dandelion. Both

dandelion root and leaf have been shown to rid the liver of toxins

and filter the kidneys too! Dandelion root and the leaf has a fairly

bitter taste, which is beneficial for the liver and gall bladder in particular, as well as aiding the

digestive process. I often brew a few cups of roasted dandelion root as a coffee alternative, let it

steep for a while, and sometimes add lemon juice and sip on it all day. Wild greens are also very rich

in glucosinolate, an antioxidant that forces the liver to release enzymes that block damage. Other

wild greens include: nettles, sorrel, purslane, watercress, cleavers and plantain leaves. Remember

to pick them where pesticides and fertilizers have not been used and include them in salads and

soups or eat them lightly steamed with a little olive oil and seasoning. Yum!

Super Greens: Gaining popularity amongst health-conscious

individuals, the most common types of ‘Super Greens’ include

young cereal grasses, (wheat, barley and alfalfa), along with

algaes, such as spirulina and chlorella, all harvested at their

peak nutritional state. They are then dried at low temperatures

and powdered. Sometimes, in the case of grasses, they are

picked fresh for processing in juicers. Most are edible in their

natural, unprocessed form, but since most people are

disinclined to chew on barley grass or add sea greens to their salad bowls, they are commonly

offered in powder, capsule or juice form. Most algae products on the market are now grown under

strictly controlled conditions — most often on inland ponds in sunny areas such as Hawaii and

California — to minimize risks of contamination by bacteria and environmental toxins like mercury.

Because more than a pound of greens may be used to make a mere ounce of powder, cereal grasses

and algae can offer a greater nutrient density by volume than the various green vegetables you’ll

find in the supermarket produce department. Other ‘super greens’ are sprouts like alfalfa and mung

(bean) sprouts, easily ‘sprouted’ on your kitchen windowsill or founding most supermarkets in the

fresh vegetable section.

Cereal grasses and algaes are superabundant in chlorophyll, a chemical that lends plants their

emerald hue and various nutritional and detoxification benefits. Chlorophyll can help escort cell-

damaging toxins from the body via the liver, a key compound for improving the function of essential

detoxification pathways. Many experts also believe that chlorophyll can assist healthy blood flow

because the chlorophyll molecule is similar in structure to haemoglobin. Similar to their leafy green

and cruciferous counterparts, cereal grasses and algae are notable for their antioxidant properties.

As free radicals or oxidants bounce around the body, they wreak havoc on cells, raising the risk for a

number of chronic maladies including cancer, heart disease and Alzheimer’s but a daily shot of

greens can provide an arsenal of phyto-nutrient antioxidants to help neutralize these free radicals,

thus preventing cell disruption. That healthy dose of antioxidants may also reduce or help repair the

oxidative muscle damage associated with exercise, making ‘Supergreens’ helpful for improving

recovery from high-intensity workouts.

Chugging down a daily ‘green drink’ also has the potential to quell inflammation within the body.

It’s now recognized both clinically and scientifically that chronic inflammation in the body leads to

cell, tissue and organ degeneration, and is thus implemented in all diseases. ‘Super Green’ powders

contain literally hundreds to tens-of-thousands of plant compounds suspected or well-established to

reduce inflammation and encourage well being and optimal health. Additionally, greens are very

alkalinising, helping to restore a healthy acid-alkaline balance in the body.

Food Supplements

We don’t always get the best nutrition from the food we

eat, even if we attempt to eat as organically and

consciously as possible. For this reason we also highly

recommend taking a good nutritional supplement whilst

cleansing, to boost your detoxification and aid the process.

In our experience, most vitamins and mineral supplements

on the market in capsule form are only 50-60% assimilated

by your body. This is because our digestive systems are

already compromised by the modern diets and toxins most of us ingest daily. By taking a

supplement in powder form, let’s say, mixed into a smoothie as part of a daily health regime, your

body gets to digest 100% of the nutrition without having to wait to break it down in the gut, or cope

with additional fillers like magnesium stearate to hold the ingredients together! This is why we

recommend The Green Stuff powerful organic & wild crafted nutritional food concentrate. It

contains a bunch of Nature’s ‘Superfoods’ like wheat, barley and alfalfa grasses, potent herbs like

nettles, rosehips and astragalus; and foods like spinach, beetroot, apple pectin and lemons, all

offering you a perfect and powerful a blend that helps detoxify the body while giving you all your

vitamins and minerals from A to Zinc in one glass! What a fantastic way to start your day, eh?

Other reasons to take Food Supplements

Pollution: Pollution comes in many forms depleting vital nutrients in the body and causing excess

free- radical damage. Inhaling one cigarette for example, can deplete as much as 75mg of Vitamin C

in the body. 75mg is the amount of Vitamin C you would expect to find in a healthy, freshly picked,

ripe orange.

Allergies: Allergies can be caused by sensitivity to certain foods, pollen, dust, animal hair,

common drugs, additives and chemicals. Many vitamins and herbs can alleviate allergic conditions

by putting back the nutrition lost.

Poor Digestion : You have probably heard the saying ‘You are what you eat’. Well, a more

accurate statement would be, ‘You are what you eat, digest and assimilate’! You can be nutritionally

deficient if you are not digesting your foods effectively. For example, a person who has problems

digesting fats can be deficient in Vitamin E. Pancreatic, gallbladder and liver disorders can also

decrease the body’s ability to assimilate nutrition from the food we eat.

Simple Colon Cleansing Gastrointestinal problems are prolific in today's society, and this is

largely due to the fact that the modern food supply is greatly

lacking in the nutrients required for healthy digestion (not to

mention a widespread overload of toxins from vaccines,

pharmaceuticals, and pesticides). But the good news is that a life

of chronic digestive upset does not have to rule the day, as simple

dietary changes can help significantly improve and even cure many

colonic problems. In particular, good spring (not tap) water is vital

for a hydrated and healthy colon as is eliminating mucous-forming foods like gluten grain based

breads and dairy products, and also red meat (as it can take up to three days from ingestion to break

down in the gut and leave your body)!

Although food doesn't really clean your colon -- your body generally does a fine job of that on its

own -- choosing the right foods can help keep digestion running smoothly, possibly preventing

constipation. High-fibre foods may be particularly helpful in this department, as can those with live

bacteria cultures. You may experience gastrointestinal distress by introducing large amounts of

these foods into your diet at once, so add them gradually to let your body adjust. Bear in mind that

dietary habits do affect bowel movements, and the right foods can help waste pass through your

system more quickly. The most effective options also tend to be high in vitamins and minerals, so

including them in your diet is a smart choice regardless of cleansing ability. Here are some top foods

to help you maintain a healthy gut and gentle cleanse it: Apples; fermented foods (sauerkraut, live

yoghurt, strong chamomile tea, kombucha tea, kefir, tofu and tempeh); avocados; chlorophyll-rich

greens; flax and chia seed; spring water with a little sea salt (to further promote detoxification).

Click here for more information and instructions on Colon Cleansing.

Simple Liver Cleansing

Your liver is one of the most important organs in your body. It handles literally everything you ingest

through your skin, nose and mouth. By filtering out toxins and processing foods, the liver ensures

your blood is clean and full of nutrients that are vital to your health and well being. Detoxifying your

liver can help increase its overall effectiveness. Furthermore, a well-functioning liver translates to an

increase in energy and overall stamina and a reduction in cholesterol levels.

Hippocrates states that most plants and foods that are yellow in colour are

beneficial for the liver and gall bladder. We can extend this colour range

to include foods that are also orange, red and dark leafy green, so good

examples are ginger, turmeric, lemons, grapefruits, oranges, peppers,

tomatoes, carrots, beetroot and leafy green vegetables.

Click here for more information and instructions on Liver Cleansing

Simple Kidney Cleansing

The kidneys are mainly responsible for clearing waste from your body (as urine) and balancing body

fluids. Every day the kidneys process the blood to sift out waste products and extra water. If not

eliminated correctly, toxins can build up in the body and can cause problems such as kidney stones

and high blood pressure. Cleansing your kidneys helps to eliminate toxins, improve urine flow and

improve kidney function. The kidney can cleanse itself if you consume enough amount of fluids,

which can come from foods such as fruits and vegetables as well as spring water and other liquids.

Staying hydrated and keeping your urine diluted is important for keeping your kidneys healthy.

Water is the best choice, and drinking plenty of spring water throughout the day help your kidneys

function properly. Staying hydrated is especially important if you exercise frequently or in a hot

weather. In these cases you need to drink more water than usual to make up for the fluid lost by

sweating.

Here is a list of some good ‘kidney’ foods to help with

detoxification of these important organs and the entire urinary

system: Watermelon; lemon juice (add half a cup of lemon juice

a day to your water, as lemon juice helps to reduce kidney stone

formation); limes; berries (especially cranberries); apples;

pumpkin seeds; ginger; turmeric; dandelion; nettles; parsley

(one of the best foods that helps flush kidneys of all the toxins);

watercress; cucumber; seaweeds and sea vegetables (algaes); celery and cornsilk tea (the threads

on the ends of ears of corn are a prime urinary antiseptic!)

Barley grain has a specific and beneficial supportive effect on the kidneys and urinary system and is a

perfect adjunct to a kidney cleanse. To make your own home-made Barley Water: Use 1 cup whole

(pot) barley grain to 5 – 6 cups Spring water. Add a stick of cinnamon and a little grated ginger.

Simmer all ingredients in a pan for 20 minutes. Strain. Cool and add fresh lemon juice. Drink at one

to two cups daily when cleansing. The cooked barley may be eaten. I also add pot barley to soups

and stews.

It’s important to note that high blood pressure can increase your risk of kidney problems. Too much

salt (sodium) can increase your blood pressure. This can damage your kidneys more and make your

heart work harder. So limit how much salt you eat. Also excessive weight increases your blood

pressure, which is bad for your kidneys, so maintaining a proper weight is important.

Click here for more information and instructions on Kidney Cleansing

Prevention Better Than Cure

Many people are aware that there has been an over-use of drugs in recent years with a lack of

understanding about the side effects. Examples of these drugs include HRT, antibiotics and anti-

depressants. Anti-biotic literally means ‘against life’ … and they certainly kill off ‘friendly bacteria’ in

the gut, as well as the bad bacteria. The friendly ‘bacteria’ or ‘gut flora’ plays an important part in

the immune system, as well as the digestive system. If you feel you do not have enough ‘friendly

bacteria’ in the gut, an additional acidophilus capsule taken daily will help. Other alternatives are a

strong chamomile herb tea or pro-biotic yoghurt or yoghurt drink, very popular these days and

available in most supermarkets.

Remember, many illnesses can be prevented with regular detoxification, an adequate intake of

dietary nutrition, supplements, water, regular exercise and … most importantly … a positive mental

outlook on life!

So, do your Self a Detox Favour … and give yourself that extra kick start to a slimmer, healthier and

more energetic you in 2015.

© Melanie Cardwell, MHNH, MANM, Dip Ir.

Herbcraft Academy 2015

www.herbcraft.info / www.naturespharmacy.org.uk