9 Simple Steps for Optimum Health & Wellness


We are all familiar with the term “spring cleaning” when it comes to our homes. Sometimes it seems like we take better care of our homes than we do ourselves. Why not make simple additions to your diet that will promote health and wellness, reduce oxidative stress, and support the organs responsible for cleansing your body’s systems every day? Here are nine additions to add to your routine that can help:

1. Reduce Toxic Exposure 

Eliminate or reduce sugar, alcohol, caffeine and chemical exposure in household products and personal care products; avoid refined and processed foods; and avoid pesticides in foods. This will help reduce toxic build-up.

2. Create an Alkaline Environment

An acidic pH in the body is said to promote disease. Add these items to your diet each day to help create an alkaline pH: raw unfiltered apple cider vinegar (1-2 capfuls on your salad); pure cranberry juice (4 oz cranberry/28 oz water – drink throughout the day); greens & fresh vegetables (3-5 servings daily); and fresh lemon juice (in water or on salads).

3. Stimulate Circulation & Increase Metabolism

Using key vinegars and spices packs a powerful punch, not only in flavor, but also in nutrition. Try cayenne pepper, ginger, turmeric, cinnamon, fennel, apple cider vinegar and green tea.

4. Encourage Detoxification

Keeping your liver, kidneys, gallbladder and lymphatic system functioning properly is essential to health. Include plenty of fresh garlic, onions, brassica family vegetables (broccoli, cabbage, brussel sprouts, kale, cauliflower), ginger, licorice root, ground mustard, turmeric, fresh herbs, flax seeds, omega 3 eggs, leafy green vegetables, dandelion greens and mushrooms (shiitake, reishi, maitake). See Spring Cleaning Tonic recipe.

5. Digestive Support Equals Immune Support

This is where health and wellness start. Making sure you get enough dietary fiber (30-40 grams daily) is a key to maintaining gut health. Adding fermented foods and drinks (miso, whey, raw sauerkraut, kimchi, kombucha), probiotics, and Fructooligosaccharides (“FOS” found in bananas, onions, asparagus) all encourage healthy-bacteria growth in the intestines to maintain overall health.   

6. Reducing Inflammation

Wouldn’t you love to go through your day with fewer aches and pains? Reducing toxic exposure and adding key nutrients to your diet can help. Anti-inflammatory foods include pineapple, turmeric, ginger, and omega-3 fatty acids from wild-caught salmon, sardines and anchovies.

7. Juice for Your Health

Increase your energy levels, strengthen your immune system and encourage healthy cell growth with fresh juices. Juicing is loaded with valuable vitamins, minerals and enzymes in a concentrated form that’s easily absorbed by the body. Don’t have a juicer or too busy to juice? Visit a juice bar. See below to find a North State juice bar in your area.

8. Drink More Water for Cleaning & Rehydrating

Add more water and herbal teas to your diet to help flush toxins, carry nutrients to your cells, maintain balance of body fluids, support kidney and bowel functions, hydrate, and generally feel better.

9. Get Moving

From your circulation to your digestive system, exercise helps improve overall health and provide more energy. Exercising three to four times per week is a good place to start.

We’d all like to feel good, stay healthy and keep our weight in check. By adding key components to your daily food regimen, you can make health part of your everyday meal plan.  

art-415-loc2Spring Cleaning Tonic


  • ¼-½ bunch dandelion greens, chopped
  • ½ bunch parsley, chopped
  • Handful of fresh mint leaves
  • About 6 cups of pineapple juice

After washing the greens, place half into a blender with some of the pineapple juice. Blend on high until greens are tiny bits in the juice. Pour through a fine mesh strainer into a glass container. Use the back of a spoon to press out all the juice. Repeat the process with remaining greens. Enjoy! For best results, drink first thing in the morning upon rising.

North State Juice Bars

Butte County

  • Hernandez Farms Cafe  in Chico.
    156 Eaton Rd., Suite E. (inside the 76 gas station) (530) 809-2489.
  • Wild Oat Café  in Chico.
    196 Cohasset Rd., Suite 150. (530) 343-4876. 

Shasta County

  • Roots Juice Bar in Redding
    2745 Bechelli Ln. (inside Country Organics)
    (530) 338-2899.
  • Holiday Market in Redding
    3315 Placer St. (inside store next to bakery)
    (530) 242-0477.
  • Grilla Bites in Redding.
    1427 Market St. (530) 605-1688.

Siskiyou County

  • Nature’s Kitchen in Yreka.
    412 S. Main St. (530) 842-1136.
  • Berryvale Grocery in Mt. Shasta.
    305 S. Mt. Shasta Blvd. (in the deli).
    (530) 926-1576
Michelle Cave
About Michelle Cave

Michelle Cave is a certified Nutrition Consultant & Nutrition Educator and has been practicing for over 13 years. She studied Holistic Nutrition at Bauman College, in Berkeley, CA and is a member of the National Association of Nutrition Professionals. Find out more: www.familynutritionconnection.com

Comment Policy: All viewpoints are welcome, but comments should remain relevant. Personal attacks, profanity, and aggressive behavior are not allowed. No spam, advertising, or promoting of products/services. Please, only use your real name and limit the amount of links submitted in your comment.

Leave a Reply