Seasonal Solutions: The Fresh Start Detox Guide

by LauraLee Nichols, Education & Outreach Coordinator

After the holidays, often times the New Year is a great time to do some detoxing to restore, cleanse, and re-energize the body. Detoxing is the process of removing toxic substances or qualities. This can be done through diet, supported through herbal supplements or teas, or can involve eliminating certain habits. Whichever method of detox works best for you, be sure to utilize high quality foods to support your body and its natural cleansing systems. By choosing high quality, organic foods to support your detoxing, you will be able to nourish your body from the inside out.


-Be sure to use organic fruits and vegetables to reduce exposure to pesticides

-If you are consuming animal products, choose organic varieties to reduce exposure to hormones and antibiotics.

-Be sure to drink plenty of water to help flush toxins from your system. Choose a premium water such as alkaline spring water.

-Detoxing can be a lot of work on the body, so be sure to offer extra time for rest and self-care.

-Juices are a great way to get added nutrients and benefits while you detox. Our Café has many great juice options and Wheatgrass shots.


-Michael’s Naturopathic 1 Week Flush Packets: This popular one week full body cleanse has preset packets to take over a one week period to cleanse and gently remove toxins, while supporting your body’s natural ability to detoxify.

-Garden of Life Perfect Food Alkalizer and Detoxifier

All of these cleanses, among others, are available in the Ever’man Wellness Department. Ask the knowledgeable Wellness staff about the cleanse that will work best for your purpose.

Also check out the Detox Teas available – Staff Favorite is Get Clean – Be Well Teas


  • Liquids: Filtered water, herbal teas (detox teas are an option, and may include milk thistle, burdock root or dandelion to help the liver and kidneys), green tea, green drinks, (wheatgrass, spirulina, chlorella). Fresh vegetable juice (carrot, beet, celery, cucumber, cabbage, parsley, ginger, greens, etc), vegetable broth or dashi, aloe vera juice (for mild intestinal cleansing)

  • Grains and breads: Brown rice, wild, or red rice, millet, quinoa, oats, buckwheat, sprouted grain bread (wheat-free). After the detox, re-introduce gluten and take note if any symptoms arise such as digestive distress, sluggishness, aching joints; these can be indicators of gluten sensitivity.

  • Protein: Fresh small white fish; wild salmon; lentils; split peas; chickpeas; black, kidney, adzuki, white, pinto or any other variety of dried beans.

  • Nuts and seeds: Raw or dry-roasted walnuts, pumpkin seeds, sunflower seeds, almonds, and nut butters made from these (nut butters should not have any added oils or sugars)

  • Vegetables: Nine servings per day are ideal. Vegetables should include broccoli, Brussels sprouts, cauliflower, onion, daikon radish, burdock root, turnips, rutabaga, leeks, dark and leafy greens (kale, collards, mustard, turnip, or dandelion greens, bok choy, watercress, radicchio) and field greens (arugula, romaine, red and green leaf lettuce). Other vegetables are mineral-rich seaweed; carrots; beets; green, yellow and winter squash; sweet potatoes, parsnips.

  • Fruit: Seasonal fruits, organic ,lemon and lime, which are very cleansing to the liver). Apples and pears–in season–are great cleansers.

  • Fats: Avocado, nuts, and flaxseed oil, olive oil, and fish oil, for a daily dose of good fats and fatty acids. Don't heat flaxseed or fish oil.

  • Sweeteners: No sweeteners would be used in a very strict detox protocol, so use these sparingly. Only natural sweeteners should be used, and in very small quantities: brown rice syrup, fruit sweetener, blackstrap molasses, maple syrup, and stevia.

  • Herbs and Spices: Cardamom, cinnamon, cumin, turmeric, star anise, fennel seed, dill, garlic, ginger, oregano, parsley, rosemary, tarragon, thyme, cilantro, sage, basil, marjoram, and chives.


The suggestions below will aid the body’s natural way to incorporate them into your new healthy lifestyle!

Exercise: Exercise and movement are a very important part of the cleansing process. They improve circulation and help expel toxins and relax the body. Go for a brisk thirty-minute walk at a place you feel is the most pleasant, such as the beach or a nice park.

Be in nature: Fresh air and sunshine support the cleansing and oxygenation of cells and tissues and help revitalize our bodies. Be careful to avoid excessive exposure to the sun.

Sauna: Enjoy an infrared sauna or steam room, to increase circulation and to assist the elimination of toxins through the skin.

Yoga: Before your main meal, try thirty minutes or an hour. Try some Sun Salutations or include a shoulder stand, which stimulates the thyroid gland and regulates metabolism. Become familiar with these poses, Google them. They’re easy to learn and fun to practice.)

Breathe: Take a deep breaths three to four times a day and hold them for a count of four, hold for a count of eight, and exhale for a count of sixteen. Use your diaphragm so that your stomach expands as you inhale. As you exhale, visualize it as a detoxifying breath.

Skin brush: Before you hop in the shower, brush your skin from head to toes, using small, quick strokes. Use a soft-bristled skin brush, which is available for purchase at most health food stores or health food store. Brushing at least once a day helps increase circulation and break down fatty deposits within your body.

Massage: Get a massage. Any type of body massage. If time or money is a factor, take some time to give yourself a foot message, or have your partner or family member rub shoulders, back, feet, etc. Reciprocate!

Bathe: Take a steamy bath and exfoliate your body with a loofah. Add Epsom salts or bentonite clay to for extra detoxification benefits.

Meditate: Begin the day with a 5-15 minute meditation practice in a quiet place. You can visualize healthy oxygen entering your lungs and bloodstream. As you exhale, visualize toxins leaving the body.

Avoid stimulants: like coffee, alcohol, black tea, and sweets. This will help with the waste-elimination process.

Hydrate: Drink lots of spring or filtered water to help flush out the toxins from your body. It is important not to drink water with your meals as it dilutes your digestive enzymes and slows down the process. Drink water thirty minutes before eating, then allow one hour or more after eating before drinking again.

Go natural: Use natural body-care products, including natural toothpastes, body lotions, and deodorants. These products should be free of sodium laurel sulfate, sodium laureate sulfate, aluminum, and fluoride. A good rule of thumb is if you can’t eat it you shouldn’t use it on your body.



· 1 onion

· 1 small head cabbage chopped in large pieces

· 3 chopped carrots

· 3 chopped stalks celery

· 2 can diced tomatoes with basil and garlic

· 4-6 cloves garlic ( Black Garlic is fermented and sweet!)

· 3 tbsp Apple cider vinegar

· 1 tbsp lemon juice

· 3 cups Vegetable broth low sodium

· 2 tsp Seitenbacher Vegetable Broth and Seasoning


1. Place all ingredients in the Instant Pot.

2. Place on manual High pressure for 15 minutes.

3. Do a quick release. Enjoy!

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315 W. Garden St.

Pensacola Fl. 32502

Tel. 850.438.0402

1000 E. 9 Mile Rd. 

Pensacola Fl. 32514

Tel. 850.316.3700


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