The Many Benefits of Dry Skin Brushing

Since I got hooked on this about 10 years ago, I have been thanked by many people for telling them about DRY SKIN BRUSHING (a specific way of brushing the skin with a natural bristle body brush as a benefit to your lymphatic system). They couldn’t believe what a difference it made in their energy level and overall health. It is really a great way to begin your day, so let's go over the ‘whys’ and ‘hows’ of this great deed you can do for your body’s lymphatic system.

What is Lymph?

Between the cells in all tissues are tiny channels where fluid collects. This fluid is called lymph.  “It is a colorless, odourless, absorbent substance which helps nourish the body by transporting various nutrients such as salts, minerals and proteins to all parts of the body.” www.detox.org

Lymph also manufactures most of the body's white blood cells, or lymphocytes (which is why healthy lymph is important for maintaining a good functioning immune system).

The function of the lymph system is greatly enhanced by dry skin brushing. It is also an excellent way to help your body wake up in the morning! The skin is your largest eliminative organ (in fact it is the largest organ of the human body, renewing some of its cells every 24 hours). It can release up to 2 pounds of toxins daily! Skin brushing reduces the toxic load of other organs such as our liver, lungs, and kidneys. The lymph system is a main factor in eliminating waste from our bodies. There are 45 pints – that’s 3 times more lymph in our body then blood (15 pints). The lymph system has no pump like the blood systems’ heart does. We therefore need to exercise, stretch, do yoga or do some kind of movement to help the lymph move and prevent it from getting too thick and clogged as to prevent stagnation, settling, and accumulation of the waste products from depositing in our muscles, organs and joints (causing soreness, arthritis, poor muscle tone, cellulite, poor circulation). Ever wonder where cellulite comes from? Stagnant lymph!!

Dry skin brushing can have the following benefits:

·         Conditions the skin by sloughing off dead cells & keeping pores open

·         Provides great energy first thing in the morning

·         Stimulating lymphatic drainage which removes toxins (poor lymphatic drainage has been linked to hypertension, arthritis, depression and other conditions)

·         Improves circulation (this has helped me with my leg circulation since I sit at a desk all day!)

·         Stimulates hormone function

·         Rejuvenates the nervous system

·         Enhances immune function  (you may notice you don’t get sick as often)

·         Contributes to better muscle tone and fat distribution within body tissues (including helping with cellulite)

·         Helping to prevent ingrown hairs

·         Many men and women feel they don’t need skin moisturizers as much (since the skin is able to “breathe” better and is free to release more of its own protective and moisturizing oils)

How to do it:

• All you need is a natural (vegetable) bristle body brush or mitt available from a health food store (avoid using synthetic fibers – as they may damage the skin)
• I recommend dry skin brushing first thing in the morning BEFORE showering (or BEFORE your morning exercise routine). The morning is an excellent time because the toxins release and accumulate during sleep
• It should take approximately 5 minutes a day (4-5 times per week)
• Avoid brushing over tumors, open or inflamed skin areas
• BRUSH IN THIS ORDER: First brush from knees up to top of thighs (front /back/sides).  Then start to brush from the feet (including the soles), up the legs, buttocks, hips, the back, then gently brush in a circular motion around the abdomen  (make sure to do front, back and sides)
• Always brush toward the heart – as lymph flows upwards. When you reach the heart area then hold the arms up and brush down the arms from the fingers to the shoulders (front and back), then the back of the neck, the top of the chest staying directly off the breast nipple (ouch), and finally very lightly on the sides of the neck in a downward motion
• Give yourself 1-2 weeks to get used to dry skin brushing as the stiff natural bristles may seem too hard at first. Eventually you will want to apply more pressure, but start off softly
• Brush until your skin becomes rosy, warm and glowing
• Brush off your brush or shake out your mitt over the tub
• Now you are ready for a bath or shower!
• Wash the brush with mild soap/water every few weeks and let dry (to clean brush of toxins)
• To invigorate, have a hot bath or shower, for relaxation, have one that is warm (it is advisable to have a cool shower after a hot bath or shower. This further enhances the stimulating effects of dry-brushing)
• After a few weeks you’ll become addicted to the great energy you’ll feel after dry skin brushing!

References

Gendel, W., “Skin Brushing for Vibrant Health”, www.foreverhealthy.net/html/archives/articles/skinbrushing.asp

North-O’Connell, J., “Give Your Skin The Brush Off”, Alive Magazine, March 2003

http://www.healthnut.ca/dry_brush_massage.htm

www.detox.org

Recipe:  EASY Spinach Crustless Quiche

Serves 4

This tasty vegetarian dish is wonderful for lunch or dinner (great leftovers, even cold!) An excellent source of calcium, iron and protein. Add a big fresh salad and a slice of whole grain toast.

1           package (10oz/ 300g) frozen chopped spinach (thawed)  OR FRESH spinach!

1           small onion (finely chopped)

4          eggs

1 cup    1% cottage cheese

2 tsp.    dried dill (crushed between fingers) OR use 4 tbsp. fresh dill (always better!)

sea salt and freshly ground black pepper

Preheat oven to 325°F. Lightly grease a 9 or 10 inch pie plate with coconut butter.

Drain spinach by pressing out moisture with a slotted spoon. Spread half in prepared pie plate. Sprinkle the chopped onion over top. In a large bowl, beat eggs and cottage cheese (by hand). Add salt and pepper to taste. Stir in remaining spinach and pour into pie plate. Bake in preheated oven for 40-45 min. or until knife inserted in centre comes out clean. Remove from oven and let stand for at least 5 minutes before cutting into 4 wedges. Enjoy!

Green Gogi Goodness Smoothie (nice for winter since not 'frozen' like others)

My favourite smoothie for the past few cold months and so easy…  Protein, Omega 3s, super-antioxidants,  fibre and loads of amazing energy! The raw cacao powder and gogi berries give it a nice flavour and energy kick-  You don’t taste any spinach in there-trust me!  I make mine in the Magic Bullet blender and just take the cup to sip on my drive to work. Great way to start the day!

Combine these ingredients in blender:

1 cup Almond Milk

½ cup water

2 handfuls of organic baby spinach (pre-washed)

1 banana  (or sometimes a handful of fresh blueberries instead)

1 tbsp. organic Gogi berries

1 tbsp. organic milled ( ground) Chia seeds

1 tsp. organic RAW cacao powder  (excellent antioxidant and energizing properties)

½ tsp. organic maca powder (optional)

Once the above area blended, then add these and blend for only 10-12 seconds: (very important not to over-process these and add at the end-especially the fish oil)

2 tbsp. protein powder (ie.  Pumpkin seed (or hemp) protein powder)

1-2 tsp. Fish oil (lemon flavoured)

If too thick you can add more water when you blend the last ingredients….

“Creamy” Curried Coconut Butternut Squash Soup (that’s a mouthful!)

So delicious and satisfying! Perfect fall soup….. My 2 ½ year old even liked it. The coconut milk gives it a wonderful creamy consistency without adding dairy.  Easy-peezy to make!

2-3 tablespoons                extra virgin olive oil

1 medium                          onion (diced)

½ teaspoon                       curry powder (or more if you like)

2-3 cups                           organic chicken stock (but vegetable will work as well)

2-3 cups                            water (play with the amount depending on how thick you like the soup)

1 can                                 coconut milk

1 med-size                         butternut squash (peeled and diced into 1-2 inch pieces)

Few pinches                       thyme (I used dried)

Sea Salt and pepper to taste

Heat the olive oil slightly and add the chopped onion and curry powder – sauté for a few minutes until onion is shiny and translucent.  Add the cubed butternut squash and the chicken/vegetable stock and the water. Cover and simmer until the squash is softened (around 20-25 minutes). Using a hand blender – take off the stove and blend until you have a nice creamy soup.  Put back on the stove and simmer 2-3 more minutes while adding  the thyme and salt and pepper.  Remove from heat and pour in the coconut milk. (Important – don’t add the coconut milk until the end).  Enjoy!

Green Smoothies - Blueberry Spinach Delight

Do you want to eat more greens and find an easy way to do so? Try making green smoothies in the morning!
I make these often  - they are a great way to get instant energy and are packed with amazing yummy goodness! Lately I've been substituting my fresh garden baby-romaine lettuce instead of the spinach. Here is an example of one I do often (dairy and wheat-free) :  Even my 2-year old loves taking sips of this! Enjoy

Combine these first 3 ingredients in blender: (I use the "Magic Bullet " type)
1 cup almond milk
1/2 cup water (adjust to your liking)
big handful of organic baby spinach (or mixed greens)

Then add:
1/2 cup frozen blueberries (or strawberries)
1 pear (ripe- peeled and cut in few pieces) or apple
Mix on high again....

Then add and mix for only 10-15 seconds: (very important not to over-process these and add at the end):
1 scoop Greens powder
2 tbsp. protein powder (ie. Hemp, Pumpkin seed, or Vega's Smoothie to Go Protein powder)
1 tbsp. chia seeds (ground/milled)
1 tsp. Agave nectar or honey (or few drops stevia liquid)  -optional
1 tsp. Fish oil

Recipe: Oatmeal Sesame Chocolate Chip Cookies

I’ve combined the ingredients of 2 of my favourite cookie recipes to come up with this one. I love these cookies mainly because of the tahini (great for you because it’s made from sesame seeds), coconut, and oats. The chocolate chips and sunflower seeds  add the final touch! A real treat in my books! Enjoy!

Makes about 2 dozen

1 cup     quick cook oats

1 cup     flour (whole wheat or spelt)

½ tsp.    baking soda

½ tsp.    Sea salt

1/3 cup dried coconut (unsweetened)

1/3 cup Tahini (also known as sesame seed butter)

2 Tbsp.  butter (softened)

¾  cup   organic sugar (or sucanat)

½ cup    almond milk

2 tsp.     vanilla extract

2/3 cup semi-sweet chocolate chips

1/3 cup sunflower seeds

Preheat oven to 350 F. Grease 2 baking sheets lightly with coconut oil. In a large bowl, mix oats, flour, baking soda, salt and coconut. In a mixing bowl, mix tahini and butter until well blended. Mix in sugar until smooth and then add almond milk and vanilla until combined. Add the dry ingredients in slowly while mixer is on low. Don’t over-mix the dough. Turn off mixer and fold in the chocolate chips and sunflower seeds.

Drop the dough by large spoonfuls onto prepared baking sheets and flatten with a fork. Bake 15-20 minutes depending on the size of the cookies and your oven. The cookies will still be soft (but the tops will look dry). Just let them set, and cool for 15 minutes, then you can lift with a spatula and transfer to a cooling rack to cool completely.

Enjoy!

Recipe: Chocolate Chunk Cranberry Oatmeal Cookies

Makes about 2 ½ dozen

2/3 cup butter, softened
2/3 cup organic brown sugar (or sucanat)
2 eggs
¼ cup almond milk
1 ½ cups quick cook oats
1 ½ cups spelt flour (or I used a combination of millet & barley flour)
1 teaspoon baking soda
½ teaspoon sea salt
¾ cup sweetened dried cranberries
2/3 cup chopped dark chocolate bar (70% cocoa)
1/2 cup chopped walnuts

Preheat oven to 375 degrees. Using an electric mixer beat butter and brown sugar together in a bowl until light and fluffy. Add eggs and mix well. Add almond milk and mix well. Combine oats, flour, baking soda and salt in a separate bowl. Add to butter mixture in several additions, mixing well after each addition. Stir in sweetened dried cranberries, chocolate chunks and walnuts.
Drop rounded teaspoonfuls onto ungreased cookie sheet. Press down with a fork. Bake for 10 to 12 minutes or until gold brown.
Enjoy!