Does the “d-word” make you want to run immediately in the opposite direction? You’re not alone. Suggestions of “detoxes” or “cleanses” can conjure up images (or worse, memories) of all-liquid diets, mad dashes to the loo, expensive supplements, hunger pangs and deprivation…A whole lot of suffering for little to no reward.
The truth is, if done in an informed & supported way, cleansing can do you a lot of good. Case in point: two full classes are about to graduate from our 3-Week Cleanse Program we recently held at the clinic. We’ve been thrilled to witness their results and cheer on their wins with weight loss, energy, hormone balance and personal empowerment in their health. Well done!
When I’d returned from a holiday in Cuba and received the sincerest congratulations on my pregnancy (I was not pregnant), I decided it was high time to roll up my sleeves and get back to the cleanse program I’d relied on time and time again for my patients!
Having been through the good, bad and ugly when it comes to cleanse and detox programs…I also want to share the good news is that with a simple approach to cleansing it’s super possible to boost your health in many ways. Our clients have celebrated having less pain and swelling, better moods, freedom from PMS, resolution of perimenopausal hot flashes and clear skin. Add better sleep, more energy, conquered cravings, clear skin, and reduced stress, all with little to no side effects, and I’m now questioning whether I even want to revert to my pre-cleanse diet. I’m kind of hooked.
4 Biggest Detox Myths Debunked
Let’s count ’em down:
Myth #3: You’ll constantly be hungry while detoxing.
Supplements involved in a detox should be just that, a supplementary part of the program, not the primary source of your nutrition. While on a detox, you get most of your vitamins and minerals from whole-food sources.
Supplements may be recommended to help your body make the most of the nutrients it receives from these foods. For example, by including probiotics in your diet, you help your body produce vitamins, absorb minerals and remove toxins from the body.Certain supplements are so effective at promoting your natural detoxification processes that they actually make you feel awful. I’ll explain how this works. Supplements that “push” toxins out of safe storage sites like your fat tissue where they’re kept inert, is like taking all the disorganized contents of my desk drawer and tossing them around my office. My desk drawer will look nice and empty, but my entire office will be a mess. And, I’ll feel so bad about it that I’ll just sweep everything up and stuff it back into my drawer.
Liquid-only detoxes have had more than their fair share of popularity. These types of detoxes can backfire: Not only do people often gain the weight back as soon as the detox ends, but such restrictive eating for several days can be detrimental to your health. Most liquid diets are essentially “processed foods” that often contain the inflammation-causing ingredients that a healthy cleanse should eliminate, such as sugars, artificial sweeteners, dairy, high-fructose corn syrup. An effective detox will include a variety of whole foods to help nourish your body and produce long-term results.
Check out our TWO new cleanse programs here.
It starts on April 4. Register by March 30th to save $100.
Before you try something new, like a cleanse program, it’s normal to feel hesitant. These kinds of experiences can be so transformative, it’s natural to come up against some internal resistance. I want to hear from you. Hit “reply” or email me at drcherevaty at norfolkwellness.com. I read every email that comes into my inbox and I’ll read and respond to each message personally.
Quitting smoking is probably the most impactful health choice you can make right now that will benefit your health for the rest of your life. Research shows that your best chance of success is to make a clean break, “cold turkey” rather than tapering down slowly. If you’ve ever tried to wean yourself down gradually, you may have noticed that this ramps up the importance of each and every cigarette, making it even more difficult to choose to go without.
Although quitting may be an otherwise “obvious” choice, it’s not an easy one. Smoking is an addiction. But if you’re ready to reduce your cancer risk, improve your fertility, protect your future baby’s health (smoking damages DNA in eggs and sperm!), and even start to bring back your skin’s youthful glow right now, here are some suggestions for success:
1. Change Your Traffic:
- Is there anyone you need to avoid for a while? Your social circles and favourite places can be triggers to smoke. Make some plans with other friends, family and places to get together that don’t ignite the “smoke now” wiring (see “Train Your Brain”, below).
- What time of day do you smoke your first cigarette? What are you doing at that time? Switch up your morning routine and you’ll reduce the temptation to smoke. Try going for a walk, watering your garden, or a guided meditation (we like: http://fragrantheart.com/). A sit-down breakfast would also be wonderful 🙂
- Change your cigarette brand in the week before you want to quit. This will make smoking less enjoyable.
- Treat yourself to a gym membership, yoga classes or get a massage using the money you’ll save by not smoking.
2. Nourish Your Success:
- Breakfast, including protein, is a must. Every day.
- Plan for 3 square meals and 1-2 snacks each day including some protein, vegetables and healthy fats. Balanced blood sugars and plenty of antioxidants from fresh fruits and vegetables will make this process easier.
- Lemon balm, passion flower and chamomile tea are calming and can help to reduce stress and anxiety.
3. Train Your Brain:
- Practice calling yourself a non-smoker.
- Clean your entire home and car to symbolize a new beginning and this next stage in your health journey.
- Write down your reasons for quitting and the names of the people in your circle who support your choice.
- Recite positive affirmations until you believe them: e.g. “My name is _______________ and I am a non-smoker”…”I choose to let go of smoking and adopt healthy ways of coping with stress and enjoying life”….”I choose to let go of smoking for the health of my future child”…etc.
Are You Ready?
Consider creating a Smoking Cessation Commitment. It can be just for you, or you can share it with a trusted accountability friend or health practitioner. Download the one we use with our patients here. Feel free to use it as a template, or create your own commitment.
If you or someone you love are ready to quit smoking for good, we can help you succeed by (1) having your back and (2) using natural medicine and acupuncture to calm your cravings and nurture your nerves. You can combine your naturopathic smoking cessation program with conventional medicines like the patch, gum or medication if you wish. Share this post with someone you love who could use support with quitting.
Are you among the 85% of smokers who want to quit? We are THRILLED to hear it and we’d love to support your success! We designed our Naturopathic Smoking Cessation Program to empower your success through naturally reducing cravings and withdrawal symptoms, improving your mood, energy and sleep, and providing you with personal accountability along the way.
Are You Ready?
Before beginning this program, you must have a strong desire to quit now, rather than putting it off indefinitely. Everyone responds to quitting smoking differently. Some have little to no difficulty, and others struggle with cravings or withdrawal symptoms. Naturopathic medicine can help to make the process of quitting smoking easier for you.
Why Use a Naturopathic Approach?
Naturopathic care is evidence-based, individualized and empowering: we recognize that you are ultimately in charge of your success with quitting. Self-motivation and determination, and the desire to quit smoking for yourself and your own reasons, are absolute requisites to leaving smoking behind for good. We also believe that the tools available to you though natural medicine can help secure your success. The program is compatible with any conventional medications that you wish to use.
At your Initial Consultation, your Naturopathic Doctor (ND) will review your Personal Smoking History, health history and provide you with a personal Smoking Cessation Commitment to review and complete. We’ll also complete a relevant physical exam including your blood pressure, heart and lung exam, and Traditional Chinese Medicine (TCM) assessment. We want to get to know you and understand your personal reasons for wanting to quit and any potential obstacles that you’re concerned about. You’re then ready to start your smoking cessation program!
|Naturopathic Smoking Cessation Program Schedule|
|Week 1||Week 2||Week 3||Week 4||Week 5|
|Implementation Visit (includes Acupuncture Visit #1) (45 min)||Acupuncture Visit #3 (30 min)||Acupuncture Visit #5 (30 min)||Acupuncture Visit #6 (30 min)|
|Acupuncture Visit #2 (30 min)
|Acupuncture Visit #4 (30 min)|
NATUROPATHIC SMOKING CESSATION PROGRAM Frequently Asked Questions (FAQ):
Q. Are my visits covered by insurance?
Most extended health benefits plans cover visits to a naturopathic doctor and/or registered acupuncturist. Please check with your benefits provider for details as to your coverage.
Q. I’m using the patch/gum/buproprion etc. Can I still use the Naturopathic Smoking Cessation Program?
Yes. Your ND is trained to modify any treatment plan according to medications that you are taking. In fact, non-prescription and prescription smoking cessation aids can be very helpful as part of your overall plan of care for quitting.
Q. Is it safe to quit smoking during pregnancy?
Yes. In fact, quitting is highly recommended for the health of your baby. The Naturopathic Smoking Cessation Program is safe during pregnancy and can aid your success. We are committed to doing everything we can to help pregnant women (and women and couples wishing to conceive) to successfully and safely quit smoking.
Q. Does acupuncture hurt?
Acupuncture needles are extremely fine, smooth and sterile. Some points may be felt as a strong instantaneous “sharp” or mosquito bite-like sensation that fades immediately to tingling, pressure, throbbing, itching or no sensation at all. You should never feel any prolonged pain sensation during your treatment and if you do, your practitioner will adjust the needle immediately.
Q. What are the benefits of acupuncture for smoking cessation?
Acupuncture has been used for thousands of years to calm the mind, improve sleep quality, restore energy, and strengthen the lungs and body. Modern applications of acupuncture include support for addiction recovery, reduction of withdrawal symptoms, hormonal balancing and reduced cravings.
Q. How should I prepare for acupuncture?
Please wear comfortable loose clothing e.g. pants that can easily be rolled up to the knees. Please be nourished and hydrated before your treatment. Some patients feel dizzy or lightheaded immediately after or for the first several hours after a treatment, especially their first treatment. This effect is normal and represents your body’s response to the treatment. Be prepared to take it easy especially after your first treatment.
Q. Will I gain weight?
We recognize that weight gain is a significant concern with smoking cessation. We will help you with nutrition and lifestyle choices to reduce your chances of gaining weight. We also recognize that the benefits of quitting smoking outweigh the risks of temporary weight gain in your long-term health. If weight gain is a concern, your ND has many tools to help you achieve and maintain a healthy body weight. The good news is that 16% of people actually lose weight when they quit smoking.
Q. Can I add acupuncture visits after I’ve completed the program?
Yes. You may schedule additional acupuncture visits as needed.
Q. What are your fees for the program?
Our current fee schedule is available here.
Want to get in touch? Contact us for your free meet-and-greet visit to find out how the program can help you reach your goal of becoming a lifelong non-smoker.
Isn’t it amazing? Before they are even conceived, your children’s and grandchildren’s health will be influenced by your (and your partner’s) state of health today. This fact inspires me every day to invest in the health of future generations by helping couples improve their health naturally and live their dream of conceiving a healthy child.
- Feel empowered and take ownership of your fertility
- Discover and recover from hidden fertility obstacles
- Know when you’re ovulating and how to improve your chances of conceiving
- Restore your fertility after The Pill
- Enjoy regular cycles and hormonal balance
- Reduce toxins that may affect your fertility and baby
- Build the best possible health potential for your future pregnancy and child
- Relieve stress
- Work with your conventional infertility treatment and increase chances of success with IVF
- Receive expert clinical care and online support throughout your fertility journey
- Enhance your overall health, energy and (bonus!!) libido
Visits are covered by most extended health benefits plans. Dr. Cherevaty is a licensed Naturopathic Doctor (ND) and Registered Acupuncturist (R.Ac).
Hats off to those of you who’ve quit smoking this year!! Quitting smoking can be extremely difficult. You need to be committed, and feel supported. Some folks can successfully quit “cold turkey”, but if that’s not you, speak with your health care practitioner (they will be soooo excited that you’re ready to quit!) and set yourself up for success with any of the smoking cessation aids that resonate with you. That could be a combination of nicotine replacement (patch), prescription medication, acupuncture, herbal medicine, changing your nutrition plan, joining a community or clinical program and/or aligning yourself with an accountability buddy you can call whenever you have a craving.
Along with this, I’d like you to list out (and start celebrating!) all of the POSITIVES you’ll get to experience in your health and your life, starting from the moment you’ve smoked your last cigarette. Here are a few to get you started:
- Your breath is better. (WAY better!)
- You sense of smell starts working again
- Your blood pressure starts to normalize (within 20 minutes!)
- Your carbon monoxide level drops to normal (within 8 hours!). (Carbon monoxide is a toxic gas that basically suffocates our cells!)
- Your risk of a heart attack starts to decrease (within 24 hours!)
- You increase your ability to conceive a healthy baby
- You reduce the risk of genetic problems in your future children
- You decrease the risks of second hand smoke to people around you, including your children or baby-to-be
- Your blood vessels get healthier so all of your organs and libido start working better
- You can enjoy the pleasure of deep breaths again and your cough heals (9-12 months)
- You slow the process of aging and wrinkling (and all the money you’ll save on anti-wrinkle treatments)
- Your risk of dying from cancer goes down
- Your risk of coronary heart disease goes down to that of a non-smoker’s (15 years)
Use as many of these that are meaningful to you and jot down a few of your own. Pin them up somewhere you’ll see them every day when you feel tempted to light up.
You’ve GOT this!
As your naturopathic doctors, Dr. Katie and I care especially about your health and couldn’t think of a better way to celebrate the holidays than to create a special gift for you to help you enjoy the season and ring in 2015 with all of the energy, vitality, and intelligent strategy you deserve! This is for YOU if you have a health concern you want to address, or if you’d like to re-activate your health journey in a supported way, or if you have a friend or family member who could benefit from our help.
We also wanted to take this opportunity to express our sincerest gratitude for the opportunity to work with you on your personal wellness journey. We could not be more honoured to be here for you as you take these steps to improve your health and your life. We learn from and are humbled by our interactions with you every day we are in clinic.
So we’re especially excited to help you get STRATEGIC about the next steps in your health care journey, and to RE-INSPIRE your health with all of the capacities we can offer.
Here are the details of our special Healthy Holidays Package and Better Health in 90 Days – FREE Strategy Sessions – yours to enjoy (’til January 31, 2015!).
Our hearts are with you this holiday season,