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Home > 4 Steps to Building A Healthy You-Step 2

Dave Foreman

4 Steps to Building A Healthy You-Step 2

by Dave Foreman
Volume 7, Issue 4
- Repair And Recovery
- Homeopathy May Be The Relief You Are Looking For
- Antioxidants For Serious Health Concerns
- Acne (And Other Acne Related Skin Issues)
- Arrhythmias
- Using Tonics To Improve Your Health
- Ask The Herbal Pharmacist
- Herbal Pharmacist Health Update
- Smart Weight Loss Options
- Allergy Relief Alternatives
- Focus: Women's Health
- Menopause Symptom Relief
- Focus: Men's Healths
- Ask The Herbal Pharmacist
- Antioxidants for Blood Sugar Control
- Bone Health 101
- The Basics for Healthy Eyes
- Uterine Fibroids (revisited)
- Wait Before You Cut!

- Holiday Travel Tips
- Time for a Tune Up
- Carpal Tunnel Syndrome
- Energy: Who needs more?
- PCOS-Polycystic Ovary Syndrome
- Heavy Legs
- Stay Hydrated this Summer
- Lower Back Problems-Sciatica
- Antioxidants for Cardiovascular Health
- Prostate Health: not just an old manís concern
- Diabetes and Metabolic Syndrome
- Urinary Tract Infections
- Fats? Good for you?
- Prostatitis
- Superfoods
- Timing your Training Supplements
- Juice Up Your Life with Superjuices
- Infant Corner-Homeopathy
- Foundational Health
- Top Toxins
- Fall Cleansing
- Heart Health
- Protein Recovery and Repair
- High Blood Pressure
- Tart Cherries
- Infant Corner: DHA
- Healthy Digestion: Is it possible?
- Holiday Gift Ideas
- Herbal Tea
- Tired, moody, canít sleep? It might be STRESS.
- Infant Corner: Healthy Digestion
- Healthy Aging
- Breast Cancer
- Get a Jump on the Winter Cold and Flu Season
- Children's Essentials: No-Guilt Popsicles
- Infant Corner: Breastfeeding - Energize Yourself
- Is Beauty Only Skin Deep?
- Hot Health Tip: Swimmer's Ear
- Infant Corner: Teething
- Understanding Homeopathy
- Green Foods Supplements
- Amino Acids
- Dry Eyes
- Infant Corner: Diaper Rash
- Blood Sugar Control
- The Herbal Pharmacist Consultation:Blood Sugar Concerns & More
- Sciatic Issues?
- Separating Myths From The Facts About Probiotics
- Carpal Tunnel Syndrome
- Infant Corner: Cradle Cap
- Swine Flu and Flu Season Worries:
- The Herbal Pharmacist Consultation:Weight Loss
- Quick Tips For Hypertension
- New Year's Resolutions
- A Natural Approach to Ear Infections
- Unraveling The Vitamin D Story
- Infant Corner: Prenatal Care
- Protein-Hype Or Hope
- Drug-Nutrient Interactions
- PMS-Something New
- Guide To Designing Your Supplement Regimen
- Why Can't I Sleep?
- Infant Corner: Developmental Support
- Hints for a Clearer Complexion
- Dental Tips
- Infant Corner
- Breast Cancer
- Healthy Aging
- Infant health corner
- Immune Support
- Secrets of Healthy Fats Revealed
- 4 Steps to Building a Healthy You–Step 4
- Chia seeds part II
- Healthy fats revisited
- Prostate health
- Infant health corner
- Fish oil & coq10
- 4 Steps to Building a Healthy You–Step 3
- Quick Tips for Women
- Bone Health
- Skin Health
- Quick Tips for Men
- Quick Fix For Allergy Sufferers
- 4 Steps to Building a Healthy You–Step 2
- Beauty Sleep
- Eye Health
- Weight Loss
- 4 Steps to Building a Healthy You
- Holiday Digestion
- Winter Dry Skin Tips
- Alzheimer's Disease
- TMJ Syndrome
- Breast Cancer Facts
- Bone Health
- Healthy Aging
- Children's Supplements
- Chia Seed the new superfood
- Understanding Chromium
- Water perhaps the most critical nutrient
- Stress! Tips to relax
- Allergy Tips
- There's A New CoQ10 In Town
- Tired? Quick tips for getting your energy level up
- Fats: Good For You?
- Flu Season
- Go Away Aches & Pains
- Oh!!My Aching Back
- Ear Infections
- How Sporty Are You
- No Bones About It
- Nattokinase
- Diabetic Retinopathy
- Fiber
- Skin Cancer
- Sleep Problems
- Specific Herbs For Men
- Cleansing
- Nails
- Probiotics
- Specific Herbs for Women
- Urinary Tract Infections
- Your Breath Stinks
- Blood Pressure
- Chronic Fatigue Syndrome(CFS)
- Colorectal Cancer
- Uterine Fibroid
- The Eyes Have It
- Carpal Tunnel Syndrome
-Putting Out the Fire
- Solving America's Energy Crisis
- Natural Gum Care
- Jazz Up Your Life with Juice
- Natural Relief for SAD
- Immunity Know-How
- Stop Smoking!!
- Let's Talk About Irregularity
- Free Radicals
- Asthma
- Memory Problems
- L-Carnitine
- Men's Health
- Women's Health
- The Four Pillars of Great Health
- Blood Sugar Control
- Probiotics
- Supplement Interactions
- Are You Consumer Smart?
- Digestive Blues
- Taking Control of Stress
- Heart Health
- Pycnogenol®
- Seasonal Affective Disorder
- Greens
- Is Beauty Only Skin Deep?
- Happy (and Healthy) Trails to You!

Dave Foreman, RPh, ND is a pharmacist, Naturopathic Doctor, author, television commentator, radio host and practitioner of natural living and holistic approaches to better health. His weekly radio program is broadcast throughout North America. Dave is currently a contributing columnist for Pharmacy Today magazine and several other natural health publications.

As I stated in my November/December newsletter, the next few newsletters will be covering the techniques I have researched and used to attain greater health. If you are sick and tired of being sick and tired or you are looking to take it to the next level, put these four simple steps into action and you'll be a much healthier individual. Step 1 (November/December newsletter) taught you how to build your own dietary supplement program. This newsletter contains something extremely important too, instructions on how to cleanse and detoxify the body. Considering this is the beginning of a new year, I think it is a great time to get the inside of your body ready for a fresh start.

Please don't stop reading just because of the subject matter. When most people hear or see the word "Cleansing" they immediately think "Oh no, I don't want to be stuck in the bathroom all of the time." Or, my favorite comment is the concern for a bad case of diarrhea. Believe me – I don't want that either. That is the last thing I need to happen when I am in an airplane at 39,000 feet flying across the country. Cleansing and detoxification doesn't have to be brutal to your body. By choosing the correct cleanse and adhering to some minor rules, you can detoxify your body gently without discomfort.


Your body is like a high performance automobile. When the car is new, it runs at its optimal ability. Over time, if you don't have the car serviced (filters changed, lines flushed) it will not operate efficiently like when you first bought it. It will begin to get poor gas mileage, hesitate or in some cases cease to run. With your body, you may begin to experience different health changes (see first list). Even though you are using the best fuel possible with your car, it won't run the way it should. Even though you are eating the best foods and using the best supplements, your body won't be able to maximize their benefits.

Effects when toxins are allowed to linger:

  • Possible long-term effects include: Cancer, Autoimmune Diseases, Heart Disease, Neurological Diseases, Chronic Fatigue Syndrome, Immune problems, Fibromyalgia, And more...
  • Specifically:

  • Weight and Metabolic issues
  • Nervous System Disorders such as: Depression, Anxiety, Sleep disturbances, Parkinson's, Emotional Problems, Behavioral Problems, Chronic fatigue,
  • Skin disorders: Rashes, Acne
  • Digestive Disorders: Diarrhea, Cramping, Constipation, IBS, Colon Cancer
  • Immune Disorders: Cancer, Colds/Flu, Autoimmune conditions, Respiratory Disorders, Asthma, COPD Cardiovascular Issues, Hardening of arteries, Arrhythmias.
  • As I mentioned previously, your car has filters (fuel, oil, etc.) and lines (break, fuel, transmission etc.) and so does your body. Our filters (liver, kidneys, etc.) and lines (lymphatic system, cardiovascular system, etc.) need to be serviced regularly in order to get the best function possible. The problem is that we don't really have anywhere to take our body to have the lines flushed and filters changed. So we must cleanse and detoxify on a regular schedule.


  • Foods
  • Most crops are grown with: Pesticides, Fertilizers, Herbicides, Fungicides
  • Farm animals are given: Hormone supplements, antibiotics and other drugs to promote growth and increase yields
  • High fat, refined & processed foods can all be toxic
  • Air we breathe
  • Dust
  • Fumes from carpets, paint, etc.
  • Misc. airborne chemicals, exhaust from cars, trucks, and buses, factory emmisions, residues from dry cleaning chemicals, degreasing and painting operations, vapors from filling our cars with gasoline...the list is endless
  • Water and other beverages: Water samples from cities across the US have been found to contain: Insect repellent, Fire retardant, Perfume, Sunscreen, Antibiotics, Birth-control pills, Chemotherapy, Hormones from drugs, Blood thinners, Anti-inflammatory drugs, High blood pressure medications, Antidepressants, Caffeine, Nicotine
  • Medications
  • Please keep in mind that even if you eat organic, drink purified water and live in a bubble, your body also manufactures toxins. Just as with your car, the body burns fuel (food) and gets energy and exhaust. Just as with your car, if you don't vent or neutralize the exhaust, your body will become toxic and not function the way intended. Yes, GOD did create us to naturally detoxify ourselves, but we were originally created to live in a clean, pristine environment – not the environment of today.


    I recommend using a multi-system cleanse that will work on the majority of systems we need to cleanse. The systems usually included in cleansing kits are:

  • Gastrointestinal system - liver, spleen, gallbladder, pancreas, colon, and gastrointestinal tract
  • Urinary system - kidneys, bladder, and urological tract
  • Lymphatic system - lymph channels and lymph nodes
  • Skin
  • Respiratory system - lungs, bronchial tubes, throat, sinuses, and nose
  • These multi-faceted cleansing systems work on more than just your bowels. They usually contain ingredients to assist your body in removing the waste (toxins) from your bowel, but in a kinder and gentler way than the old days of natural health (less chance of diarrhea). In addition, they will also work on cleansing the other major systems of the body. My favorite examples of multisystem cleanses are: CleanseSmart, Whole Body Cleanse, Perfect Cleanse, Ultimate Cleanse and Flor*Essence tea (Flor/Essence can also be used long-term for those who think they need extended cleansing). Except for the Flor*Essence tea, these multi-system cleanses are intended to be used for up to 4 weeks. They usually work quickly. I recommend you consult with your stores' health enthusiast to determine which cleanse is right for you.

    Another way to cleanse/detoxify long-term (beside Flor*Essence tea) would be to utilize Green Superfood products on a daily basis. Not only do these Superfood products help remove toxins, they also provide added nutrients to support the body's repair and recovery. Green Vibrance, Perfect Food, Bio Greens, Greens Plus and Berry Green (my personal favorite) are great examples of "Green Superfood" products you can use to gently detoxify for extended periods of time (months/years).


    After you are done with your multi-system cleansing, you may need to move on to a cleanse that targets a particular area or system of the body. For example: Someone who works in an environment with harsh chemicals may need to focus specifically on their liver (Liver Cleanse). I met a gentleman years ago who was a painter. The prolonged exposure to paints and the other chemicals used by painters (thinners, strippers, etc.) had taken a toll on his body, primarily his liver. He had cirrhosis of the liver and had never consumed alcohol. Had he periodically used multi-system cleansing and then targeted his liver every 3-4 months, he may have never developed this condition. Below are examples of other areas you may wish to focus on and why:
  • Parasites: Sushi or international travel
  • Yeast: Chronic yeast infections or digestive problems
  • Heavy Metals: grew up around lead paints, oil refinery nearby, or are a smoker
  • Respiratory:Work or lived in an area with heavy air quality problems, past smoker
  • Urinary: Past urinary tract issues such as prostatitis, bladder problems
  • Bowel: Chronic constipation
  • Liver: Toxic lifestyle, stress, past drug use, alcohol abuse, job environment (painter, house cleaning, etc.)
  • If you are planning to use this approach of targeting a specific system wait about 10-14 days between cleanses. Unless your cleanse is one of the gentle ones I mentioned above, it is not safe or beneficial to your body to start a new cleanse immediately after finishing another. You need to give your body a chance to recover and rebuild.


    Often times when you begin a cleanse you may actually feel worse than you did before you began your program. When people hear this they often ask then why do I want to do this? You will have to trust me on this. You will feel much better after the completion of your cleanse. Cleansing is sort of like dusting your house. We not only clean the dust from the surface, but stir up dust in the process. If you could imagine your body is like a jar and the top half of the jar has crystal clear water and the bottom half has fine, black silt in it. This image is what your body is probably like prior to cleansing. It has a bunch of toxic "stuff" in it, but it has all settled somewhere in your body. When we begin a cleanse, it is like shaking the jar of water and silt. You now can't even see through the jar because the toxins are released from where they were resting. This release of toxins from our many systems can often make you feel tired, achy, and almost flu-like. For most who do cleansing the proper way, these symptoms may last for 3 to 7 days. As the symptoms disappear, you will begin to feel like "a million bucks". Increases in energy, weight loss, improved overall health are just some of the many changes that can present themselves to you when cleansing regularly. If you don't cleanse properly, these symptoms can last much longer and be more severe.


    In order to help reduce the duration and severity of these types of symptoms, I ALWAYS recommend the addition of three critical components; Fiber, Water and Probiotics. I recommend these to be included with all cleanses, not just the multi-system cleanses.

    Toxins leave your body in three ways; urine, sweat and stool. Water is a key player in all three of these elimination pathways. The old "eight 8-ounce glasses of water a day" just isn't going to cut it here. You need to make sure you are doing everything you can to eliminate these toxins as quickly as possible. The more you urinate, sweat and empty your bowels, the sooner you are on your way to feeling GREAT. I recommend a foundation of half your body weight in ounces of water per day. (If you weigh 200 pounds then you need AT LEAST 100 ounces of water per day. During cleansing the need usually increases. Drink purified water – either distilled with added trace minerals or R/O (Reverse Osmosis) water.

    Fiber plays an important role too. As your body works to eliminate your toxins, it dumps many of them into your colon. Fiber helps to trap these toxins, keeping them from being able to be reabsorbed into the body. It also helps increase bowel movements and further assists in eliminating toxic material. Without enough fiber, you will probably suffer from diarrhea while cleansing. This extra fiber will absorb the extra water in your stool and help you feel much more comfortable while cleansing. I recommend using a fiber supplement that has both soluble and insoluble fiber components. I prefer the use of Flax fiber because it not only contains these forms of fiber, but also has other health benefits like essential fatty acids and lignans. You may as well get the biggest bang for your buck as possible if buying a supplement.

    Probiotics might be the last mentioned, but are just as important as Fiber and Water. Probiotics (I prefer: Reuteri Pearls, Acidophilus Pearls, FloraSmart or M.D. Select Advanced Probiotic) are important in cleansing for two basic reasons. One, they help suppress the "bad guys" (parasites, bacteria, etc.) found in the lower digestive tract. Certain bad bacteria in the bowel can actually set free the toxins that were bound by your liver and dumped into your bowel. By having enough good bacteria from the probiotic we can suppress the "bad guys" and keep those toxins tied up for removal. The second reason I like to add probiotics is to put back the good bacteria that may be eliminated as you take your cleanse. As we have increased bowel movements, not only are the toxins being eliminated,but some of the good things like our friendly bacteria are being removed too. By restocking these good bacteria you are preparing the body for better digestion and overall improved health.


    I find it important to make a few dietary changes too. Below are my suggestions:
  • Eliminate- Animal Protein & Refined Foods (pasta, bread, sugar)
  • Try to eat a vegetarian type diet
  • Eliminate Dairy (Milk containing products) By removing these foods from your diet while cleansing, you will assure yourself of more efficient cleansing and reduced side effects.
  • Besides these dietary suggestions, I also recommend that you discontinue the supplements that aren't critical for your state of health. The supplements that I consider critical are those that are being used to address your "special need" i.e. diabetes, cholesterol, high blood pressure, etc. Why? Let's say you just bought a beautiful piece of property with a shack (old self before cleansing) located where you wanted to build your new home (new self after cleansing). You wouldn't start building (using nutritional supplements) your new home on that site until you removed (cleansed) the old one first. In some cases (more fragile states of health) it may be necessary to continue all supplements while cleansing. Consult with your health enthusiast for suggestions on what will be the best approach for your particular needs.


    When I used to consult for individuals, I would always have the person start with a Cleanse prior to beginning their other natural health supplement program. Taking this approach will benefit all health challenges including the major killers of Americans: Heart Disease, Cancer, Diabetes and Obesity. An ounce of prevention is worth a pound of cure...Cleansing should be part of your prevention program.
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