Clean Eating For the Natural Woman as was published in the July 2011 Issue of Fit Beautiful


Clean Eating For The Natural Woman

By Dr. Nadine, N.D., C.N.S.   Sat, Jul 02, 2011

Use this meal plan for radiant, healthy skin! Yes!

Have you ever had one of those days when it just feels like your skin or body revolted against you?  You take a peek in the mirror and the woman looking back greets you with swollen, puffy eyes, or face breakouts?  That, my friend, is a heads up that something is out of balance within the ‘system’ and needs attention.

The skin is considered the third kidney.  One of it’s jobs is to detoxify and eliminate toxins.  Any form of skin eruption, (i.e. face break outs; red mask across the forehead and nose; bumps down the back of the arms; a rash on the stomach, arms or thighs; or a blotchy, bloated, puffy appearance), signals an internal imbalance.

As internal alarms begin ringing toxin alert, toxin alert, the bowels, kidneys and lungs will go to work in an attempt to release those toxins.  If they are unable to do so effectively, the third kidney says “I’ll help out” and boom, toxins erupt via the skin.  Oh JOY!!!

The human body is an incredible healing machine and when given the support it needs, will heal itself, since all healing comes from within.  NUTRITION is the KEY!!! that opens the gateway to your overall health and well-being.  Nutrition sheds light on the possible source of any imbalance, ailment or physical issue you might be experiencing.

Since we heal from the inside out, it is important to First eliminate the foods causing the distress.  Second, it is vital to nourish the body with clean, nutrient dense foods.  A nourished body will love you back with vibrant, healthy, beautiful looking skin.

Foods that create an imbalance, causing toxins to accumulate, include but not limited to: WHEAT (for some this might include all Gluten products); DAIRY (usually milk and cheese); refined Sugar; fried foods; and artificial sweeteners.  Some folks have an immediate reaction to peanuts while others may react to non-fermented soy products.  One of the worst possible toxin combinations is Wheat + Dairy which forms a gluey pasty mess internally.  The Key here is to discover what YOU put in your body that created a reaction.  Once you discover the culprit, you can eliminate that food item and allow the healing process to begin.

Nutrient dense foods that Nourish and Nurture the body, organs, and skin include: Green Veggies, Whole Grains, Legumes, Soaked Nuts and Seeds, fresh Fruit, lean Fish and Poultry.

Vibrant, healthy looking skin, begins at the end of your fork.  Here is a suggested a day of Clean Eating for the Natural Woman.  Beauty delivered six times a day at the end of your FORK!

Clean Eating for the Natural Woman

Meal #1 – 5 egg whites + ½ cup of dry oats/quinoa +2 oz blueberries  +|
1 TBS natural almond butter (see pancake recipe)

Meal #2 – 8 oz plain greek yogurt + 23 soaked almonds + ½ cup

Meal #3 – 3.5 oz Tuna + 1 cup lettuce + ½ cup shredded raw beets
+ ½ cup cucumbers + 1 TBS Braggs Apple Cider Vinegar (ACV)
+ ½ TBS Udos/Flaxseed oil + 1/3 cup cooked rice or rye

Meal #4 – 3 oz (chicken or turkey) + 1-2 cups green veggies + ½ TBS OO
+ 3.5 oz baked yam

Meal #5 – 4 oz salmon +1-2 cups romaine + parsley/cilantro +
½ cup cucumbers + 1 TBS ACV with Lemon + ½ TBS Udos/OO

Meal #6 – Protein PUDDING  (see recipe)


Oatmeal/Quinoa Pancakes  (pronounced Keen-wah)

  • 5 egg whites
  • ½ cup dry Oats or Quinoa Flakes
  • your desired flavorings (cinnamon, bakers cocoa etc)
  • Stevia to sweeten
  • blueberries and natural almond butter.

Fluff this mixture up with a fork and allow to ‘set’… (I usually put it in the fridge overnight).
Once this mixture is ‘set’ or thickened, add in your blueberries then
Fry like a pancake.

After it is cooked (usually 3-5 minutes)
Put your serving of Almond Butter or Peanut Butter on top to get in your Healthy Fats.

Note: These pancakes are great for hikes, biking, trips, flights, etc. They travel very well. They can be made in advance and frozen. Be creative here.. There are no limits to what you can do with this pancake.

Protein Pudding

  • 2 scoops of your favorite Protein powder.  I like Egg White Protein best
  • 4 TBS ground Flaxseeds (grinding the seeds opens the nutrients so the body can use this as a food/fat source)
  • add in any spices/flavorings if you desire (vanilla, extracts, cocoa powder, cinnamon, etc)

Stir in cold water to the thickness of a ‘pudding’.

Allow your Protein Pudding to chill for at least 4 hours.  If you want your yummy delight before then, pop your creation in the freezer for about 30-45 minutes. This makes a lovely cold treat loaded with Protein and Healthy Fats.

Note: This one is awesome when attending a conference. Carry your Protein Powder and Flax seeds in little baggies. Pitchers of ice water are usually provided. Mix your ingredients in a container then let it sit ON ice for another little bit. WOW… what a lovely thick treat either in the middle of the day… or at night when you want that ‘ice cream’ thing.

ENJOY the Beauty you are creating as you allow your body to heal from the inside out with nutrient dense foods.  Remember a nourished body will always love you back with vibrant, healthy, beautiful looking skin!

Until next issue: Be FIT. Be BEAUTIFUL. Be VIBRANT.

~Dr Nadine.

 Note: the card you see above is part of the SOUL Food deck one app created by NADINE to Motive, Inspire, Encourage and Empower!  The app is available in iTunes for your iphone/ipad/ipod touch device.

Upcoming events: Dr Nadine will be doing a Live Author Chat with Intentional Conscious Parenting at 7 pm EST on September 13th titled Eating Consciously.  Click on my site link below to learn more about it!

Copyright © 2011 by Dr. Nadine.  All Rights Reserved.

By Dr. Nadine, N.D., C.N.S.

About This Special Guest Author

An Ambassador for Health and Wellness, Dr Nadine serves first and foremost as a Naturopath & Holistic Nutrition Specialist. The philosophy she shares with her clients and readers is: NUTRITION IS THE KEY!!! that opens the gateway to your overall Health and Well-being!

Dr Nadine provides knowledge; making it possible to take greater personal responsibility and ownership of your overall health and well-being. Making new eating and lifestyle choices along the way will allow improvement in quality of life and allows for greater self-awareness, self-discovery, internal balance and self-healing.

A Cancer survivor, author and public speaker, Dr Nadine brings over 30 years experience in the health and fitness industry. She is a nationally qualified Natural Bodybuilder and a coach for all levels and genre of people.

She is the creator of SOUL Food deck one by NADINE, N.D., C.N.S, a Powerful Tool designed to Motivate, Inspire, Uplift and EMPOWER You as you FOCUS on your Diet, Fitness and Life Goals. Available NOW in iTunes for your iPhone, iPad, iPod touch device. 

Dr. Nadine, N.D., C.N.S

Fort Collins, CO


Email:  Nadine’s Website:

SOUL Food in the iTunes store:  Nadine in FB:

Twitter: @DrNadine111

The Beauty of Detoxification and Cleansing ~ Paper

The Beauty of Detoxification and Cleansing
by NADINE, N.D., C.N.S.

Cleansing, detoxifying and assisting the body in the elimination of accumulated toxins provide a way for the whole body system to regain balance, harmony and alignment. The human body is an incredible healing machine and when given the support it needs, will heal itself, since all healing comes from within.

Toxins accumulate from a variety of reasons including but not limited to: stress, the use of antibiotics; improper diet including a high intake of refined wheat, refined sugar, artificial sweeteners, too much of, or a lack of protein; and a lack of stomach acid. One of the prime functions of stomach acid is to facilitate the breakdown of proteins. Low stomach acid may prevent the complete breakdown of proteins, preventing them from being fully assimilated thus leaving food for bacteria to grow. We can detoxify the body and assist it in eliminating those toxins using eliminative herbs that act as laxatives, diuretics, diaphoretics and blood purifiers.

The goals of detoxification and cleansing are to assist the whole body system to realign, regain balance and harmony thus promoting an overall feeling of health and well-being. Many positive affects can be achieved and enjoyed through this process. These might include: increased energy levels; improved mental clarity and function; improved digestion and elimination; enhanced immune system and resistance to infection of illness; and improved blood circulation with healthy glowing skin. A person might also achieve an inner spiritual awareness, heighten senses, and increased levels of joy and happiness.

There are many formulas available to detoxify and cleanse the body ranging from a general point of view to accommodating an individual’s specific health condition. (i.e. cleansing the liver, preventing cancer, removing candida overgrowth, improving bowel moments, etc.) The intention of the formula presented here is to provide a general detoxification and cleansing opportunity in any person desiring to achieve an overall sense of well-being by the removal of unwanted toxins.

Detoxification & Cleansing Herbal Combination

Intake form: Capsules. This form was chosen for its ease in delivery.

Mixing Instructions: Fill “00” gelatin or vegetable capsules with a well-blended combination of the powders of the following herbs

Suggested Intake: Detoxification, purification & cleansing programs: 3-4 capsules, 2-3 times per day, with meals. For Routine Maintenance: 2-4 capsules daily with meals.

Choice of Herbs:
Dandelion root (Taraxacum officinale) 3 parts
Yellow Dock
root (Rumex Crispus) 3 parts
(Larrea divaricata) 3 parts
root (Glycyrrhiza glabra) 1 part
root (Arctium lappa) 1 part
Cascara Sagrada
bark (Rhamnus purshiana) 1 part
(Laminaria, Macrocystis, Ascophyllym) 1 part
(Echinacea augustifolia) 1 part
(Capsicum annum) 1 part

Validation of each Herb:
Dandelion root ~ strains and filters toxins and wastes from the bloodstream thus primarily acts by purifying the blood. A healthy liver is required to provide effective blood detoxification. Dandelion stimulates bile production and helps the body get rid of excess water produced by the diseased liver. Dandelion extracts are also beneficial to the spleen and improve the health of the pancreas.

Yellow Dock root ~ also primarily affects liver function and the health of related organs, increasing their ability to strain and purify the blood. Yellow Dock also has antibacterial properties.

Chapparal ~ NDGA, the primary constituent in Chaparral reduces inflammation by increasing ascorbic acid levels in the adrenals and inhibits several strains of bacterial, molds and other pathogens. It is used here for its antioxidant and anticancer activity as well as for healing the skin and bone tissue and in preventing pathogenic damage. Though often called creosote bush, Chapparral contains no creosote.

Licorice root ~ stimulates and sustains proper adrenal function in an extremely complex manner by adjusting the concentrations of vital blood salts. Additionally Licorice root protects the blood supply and enhances its purity by protecting the liver from serious diseases.

Burdock root ~ as an alternative Burdock root improves general nutrition and gradually alters the health of the blood. It is also diuretic and diaphoretic thus promotes the excretion of wastes in both the urine and sweat. This powerful herb thus helps cleanse the body of toxins and wastes in three ways. It also has antibiotic and antifungal principals.

Cascara Sagrada bark ~ is the primary laxative in this herbal combination. The laxative in any detoxification blend is meant to aid in the removal of consolidated, bacterial-laden waste matter that accumulates in the large intestine during periods of illness. Cascara eases the passage of this material without producing griping, cramping, diarrhea or constipative rebound.

Kelp ~ is a general nutritive tonic to the blood, supplying essential vitamins and mineral salts. It encourages the action of dietary fiber by supplying nutrients and normalizing bowel functions. Iodine, the primary constituent of Kelp activates and regulates metabolism. Kelp is an important adjunct to any cleansing program since it can bind radioactive strontium, barium, cadmium and zinc, some of our most dangerous pollutants, in the gastrointestinal tract, thus prevents their absorption into the body. Kelp is neither carcinogenic nor toxic.

Echinacea ~ is another classical alternative which increases the phagocytic activity of the white blood cells to fight, destroy and eat toxic organisms that invade the body. It increases and stabilizes the red blood cell count and stimulates the elimination of waste products. Echinacea significantly stimulates the body’s own blood cleansing system.

Cayenne ~ is used here as a catalyst to stimulate the vital organs to greater activity. It promotes cardiovascular activity, lowers overall blood pressure, and acts directly as a diaphoretic, stimulating excretion of wastes in the sweat.

Additional suggestions: Detoxification and cleansing can be greatly enhanced with dry skin brushing. Brush dry skin immediately before showering or bathing, start with the feet and gently brush up toward the heart. Brush from the extremities toward the center. Brush gently in a circular motion around your abdomen and breast/chest area. A proper dry skin brush is made of vegetable bristles that are neither too stiff nor too soft. It shouldn’t scratch, but you should feel some friction against the skin



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