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The 21 Day Spring Cleaning Challenge! » Empowered Women's Channel
Holistic Health Coach, Kimberly Zimmerman, is passionate about helping others discover a natural approach to nutrition and total body health. A graduate of the Institute of Integrative Nutrition, her practice focuses on the alignment of body, mind and spirit to achieve your body’s ideal health. Kimberly works with her clients one on one and through group programs, both in-person and virtually, to help them look and feel their very best. Kimberly is also a certified yoga teacher and passionate about the importance of beautiful, mindful movement.

Welcome to our 21 Day Spring Cleaning Challenge!

We are beyond excited to be partnering with Kimberly Zimmerman, The Juicy Life Coach, to bring you 21 days of tips, tricks and practices to help you spring into clean in 2015.


Spring is all about shedding the excess…

Throughout the winter we pack on more pounds, we collect excess gunk in our bodies and pack more things into our daily lives.

They say it takes 21 days to create a new habit and each day of this 21-day journey you will discover a new technique to keep you being vibrant and juicy.

After 21 days of juicy self-care you will feel amazing and be inspired to keep these practices in your life. Kimberly has put together her favorite daily practices and she is jubilated to share them with you!

Tip #1 The Neti Pot…

A neti pot is a small container designed to clear nasal passages by rinsing out the nasalneti pot cavity. Warm salt and baking soda water or an over-the-counter saline nasal rinse is poured out of the spout of the neti pot into one nostril and runs out through the other nostril.

It naturally cleanses, refreshes, and protects the nasal passages, one of our body’s first lines of defense against illness. It might be weird to use at first but once you get the hang of it you will sail through cold season without a sniffle.

A neti pot is a natural alternative to over-the-counter chemicals and medications. Many patients find the neti pot to be more effective than medicine.

Tip#2 (Organic) Raw Local Honey…

honeyBeat Allergies with Honey

A spoonful of local honey helps with seasonal allergies. When it’s local the pollen in the air is the same as the pollen in your honey. This helps your body harmonize with it’s surroundings to reduce sniffles, and red itchy eyes.

It is important that we support local honey and also support locally grown organic produce, as agricultural chemicals are severely hurting the bee population. The chemicals that are being sprayed on flowers and vegetation in which bees pollinate are ingested by the bees, killing them so it is imperative we support organically grown fruits and vegetables if we want to save the bees!

It was Einstein who once said,

“If the bee disappeared off the surface of the globe then man would only have four years of life left. No more bees, no more pollination, no more plants, no more animals, no more man.

If the bee disappears from the surface of the earth, man would have no more than four years to live”

Tip#3 – Dry Brushing and Body Scrubbing

Keep your largest organ happy…

Dry BrushingThis practice exfoliates the skin and stimulates circulation, resulting in smoother, brighter skin. Dry brushing stimulates the lymphatic system, which rids the body of waste.

Massaging the skin encourages the body to shed toxins and excess water to help reduce bloating. The increased circulation aids your immune system and may prevent you from getting sick. It’s a great daily practice because it naturally helps the detoxification process. Simply brush the skin with a natural bristled brush while the body is dry.

Skin Facts:

  1. Skin is the human body’s largest organ.
  2. The average skin, when stretched out, is 2 Square Meters
  3. Skin accounts for around 15% of your bodyweight

Tip#4 – Unplug

Electromagnetic fields (EMFs) are a serious modern concern. And exposure is almost impossible to avoid. 

We wake up, roll over and check Facebook. We watch TV while eating dinner. We go through the checkout line while talking on our cell phones. We text when we drive. Are you guilty of a few of these too?

Created by cell phones, power lines, computers and microwaves, as well as other electronic and magnetic devices, EMFs wreck havoc on the body. These fields induce brain fog, forgetfulness, anxiety, depression and chronic fatigue in those who are sensitive.

Unplug and preserve wellness…
Completely avoiding electromagnetic radiation is impossible. Yet minimizing exposure lessens the damaging impact on health. The first rule of thumb is to turn off and unplug appliances when not in use.

Turning off our TVs, Cell Phones and Computers can feel like a vacation. We are constantly connected via electronics. Disconnecting allows us to relax, be present, feel more alive and lower our levels of exposure.

Tip #5 –
This superfood has strong antibacterial, antiviral, and immune-boosting powers…

What are we talking about… Hot water and lemon every morning!

There are many health benefits of lemons that have been known for centuries.

When we sleep our body goes into a natural deep cleaning process. When we wake toxins that were purged over the night still linger.

Hot water rushing through your body helps to break up the gunk and rinse it out through your elimination systems.

The Lemon is a natural cleanser; it alkalizes the body and tastes great! Have your hot water with lemon immediately upon rising to help flush toxins and ignite the digestive fires.

How to do it…  lemon water

You should be using purified water and it should be lukewarm not scalding hot. You want to avoid ice cold water, since that can be a lot for your body to process and it takes more energy to process ice cold water than the warm. Always use fresh lemons, organic if possible, never bottled lemon juice. I squeeze 1/2 a lemon with each glass and drink it down first thing before I eat a single thing, or workout, etc.

TIP #6 – Habits of Healthy Eaters: Shop the Perimeter

store perimeter

You want to eat better, right? 

When shopping at your favorite grocery store avoid the middle aisles. The products on the middle aisles are typically “shelf stable.” This means they can be on the shelf for long periods of time without them going bad.

Foods like this are often preserved with chemicals to make them safe for their long shelf life. What’s good for a long shelf life is not good for our bodies. The foods on the perimeter of the grocery store are typically preserved with temperature. Making them fresher and better for you.

Stick to the outer edges of the store, and stick to your healthy eating plan!

If you write a shopping list, you’re more likely to stick to it and go straight for the things you need. If you’re well-planned and disciplined you can avoid the tempting calls from the junk food aisles and save yourself (and your family) from empty calories.

TIP #7 – Develop a solid relationship with your body…

Find a “workout” that works for you. Our body craves movement and will function most effectively when it is being moved regularly. But when exercise feels like a chore to you, you are less likely to keep it up. Find an exercise that lights you up. Make it fun, exciting and new. Yoga, Hikes, Spin, Sex, Surfing.

Movement also has incredible physical and emotional benefits, like reducing blood pressure, improving mood, boosting energy, and even improving learning.

As long as you are moving your body is happy!move your body

So get moving! Make a list of all the fun activities that you enjoy doing or would like to try and then make it a priority to include at least a few of these mind and body friendly forms of exercise into your schedule each week.

It’s easy to make excuses for not exercising when it’s boring or unenjoyable, but when you find forms of movement that you actually enjoy it will be easy to find motivation for making them happen.

Tip #8 – Do you love the consistency and familiarity of the known?

Why is it that so many of us have difficulty in dealing with change?

As humans we all feel the need to create consistency in our lives. After all consistency helps us feel grounded.

Change comes in a variety of sizes, shapes and flavors. Whether your job has been eliminated, a competitor just outflanked you with a new product, you’ve had a personal loss or rules have evolved as have the way you do things, it’s how you choose to look at and deal with change that matters most.
TIME FOR CHANGEChanging your routine can help to keep things fresh, new and vibrant. Try a new exercise, spend time with a new friend or drive a new way to work.

Changes makes you flexible. Being stubborn and resistant to new things will make a normally stressing situation even more so. Change helps you be fluid and go with the flow.

“Be the change that you wish to see in the world.” ― Mahatma Gandhi

TIP #9 – You need to disconnect to reconnect…

When did we get so addicted to it all?

Is this you?

You wake up, roll over and check Facebook. You watch TV while eating dinner. You immediately have to check that text message, you refresh to see what’s in your inbox and you think I can watch just one more episode before I got to bed even though it’s 2am and I have work tomorrow?

social media“Researchers linked social media use to the reward center of the brain that’s associated with preservation of our social reputation, whereas another preliminary study found compulsive Internet use may induce changes in some brain reward pathways that are similar to drug addiction” ~ medicaldaily.com

So what’s all that incoming information doing to us? It’s creating world of people who are stressed out, disconnected in social situations, exhausted and perpetually teetering on the brink of a cold or worse, because their immune systems are similarly fried. In short, our tech-tethered lives are making millions unwell.

Learn to disconnect to reconnect to life. By doing so, you’ll be able to recharge your body and mind, get in tune with with your creative side, improve your mood, boost concentration and make room for new intellectual connections you’d probably not have made had you been glued to a screen.

Try this for 7 days…
At 9pm turn off your phone, don’t watch TV or check social media before bed. Instead have a conversation with a loved on at home, read a book or simply just sit and listen to calming music.

Tip #10 – If you can’t pronounce it don’t eat it…

Is this statement outdated?

Every single food substance known to man is composed of chemicals. Water is H20 and oxygen to breathe is O2 but it does not mean either of them are unhealthy. And while some sort of fizzy drink might list “juice” or “natural flavoring” which sounds absolutely healthy, it actually is not natural nor is it healthy (most all added sugar and factory made flavors and preservatives).

If you are interested in being healthy, start reading your labels and question what is in there and if it is safe. We need to be aware of where the food comes from, what’s in it and how it’s grown. vegetable-basket

None of us are perfect and we live in the modern world, so obviously every meal and snack we have will not be made up of wholefoods. However, if we aim for them to make up 75 – 80 percent of our diet it will go a long way towards preventing disease and slowing down aging.

Eating whole foods is about reclaiming our health and redefining the very meaning and nature of eating and food. It is about being open to ideas that challenge the myths of the dominant culture in which we have all been indoctrinated – to critically examine longstanding “truths” that have been drummed into us by our parents, teachers, doctors, and society.

Tip #11 – Why your body will thank you…

I am often amazed by the perfection of the universe. When we look closely you will notice how all things are in perfect harmony. Did you know that if you eat what is growing abundantly in season that it will help your body by balancing itself throughout the year?  Watermelons cool us in the summer, asparagus cleanses us in the spring and pumpkins ground us in the fall.

More reasons to eat seasonally…

  1. Easy on the Wallet – When produce is in season locally, the relative abundance of Eat localthe crop usually makes it less expensive
  2. It’s the Taste That Counts – When food is not in season locally, it’s either grown in a hothouse or shipped in from other parts of the world, and both affect the taste.
  3. Save Nutrients – transporting produce sometimes requires irradiation (zapping the produce with a burst of radiation to kill germs) and preservatives (such as wax) to protect the produce which is subsequently refrigerated during the trip. Freshly ripened and picked produce also contains more nutrients than pre-picked produce that was ripened on the shelf.

So support your local economy and be healthier for doing so!

Tip #12 – It could aid weight loss…

When we are born we are nearly 75% water. As we age, our body’s water percentage drops about 10%. Youth = Water. Drink as much pure, high PH, high mineral water you can get your hands on. Buy yourself a pretty glass water bottle and keep it full. This will help you shed toxins, reduce wrinkles and keep all your systems flowing smoothly. Bonus! Water helps you to feel full leading to less overeating.


TIP: If it is hard for you to drink plain water, add some fresh cut cucumber, mint, watermelon, lemon, limes, oranges, etc for extra added flavor!

Tip #13 – One simple way to detox…

This ancient healing art dates back to China, 2,700 years B.C. Hippocrates, the Romans, Europe, Great Britain and France have all been known to celebrate the benefits of a salt bath. It is great for detoxification, it helps heal tired muscles and achy joints, it’s deliciously relaxing and may even help with arthritis. Energy healers and mystics use salt water to help clean and clear ones Aura. A simple delight to nurture your soul.

saltFYI: Epsom salt is one of the best type of salt for healing and detoxification and can easily be found at your local pharmacy or supermarket.

Tip #14 – Why clean out your kitchen?

How can you soar like an eagle when you are surrounded by turkeys?

You can’t eat bad if the bad foods are not there.  

Once you have committed to a healthier lifestyle it’s a good time to clean out yourclean_kitchen cupboards and fridge of foods that no longer serve you. Leave the fruits, veggies, clean animal products and wholesome grains. Clean out the chemically ridden, high fructose corn syrup and GMO foods. Read the labels.

Throw out the old and make new space for healthy foods to live.  Even the new spacious cupboards and refrigerator will bring you a sense of calm.

Tip #15 – Don’t let your kitchen have all the fun…

clothes-hangersI love the Buddhist philosophy of letting go of something old to let something new in.

After you spring clean your closet, apply the one in one out rule.

If you buy a beautiful new tank top donate or discard one old tank top that you barely wear. This keeps your closet clean year round with new beautiful garments and accessories that you totally love to wear!

Tip #16 – Coconut oil is one of the few foods that can be classified as a “superfood”

Coconut oils is amazing stuff!

Its unique combination of fatty acids can have profound positive effects on health including fat loss, better brain function and many other amazing benefits.

Keep a jar of unrefined, cold pressed, raw coconut oil around to keep everything moving coconutsmoothly.

I use it to as lotion to moisturize my skin instead of lotions with harsh chemicals.
Our skin soaks up whatever you lather on.

Coconut oil is great as a deep conditioner, a coffee creamer and even as a personal lubricant.

It is antibacterial, antimicrobial and the medium chain triglycerides in coconut oil have been shown to significant enhance weight loss efforts over time.

Tip #17 – Also known as “kavala” or “gundusha,” is an ancient Ayurvedic dental technique…

Oil pulling is an Ayurvedic technique that may date back as many as 5000 years. Oil pulling feels good, it is good for your body and it even helps you look your best too.

How to do it?
Take a tablespoon of cold pressed unrefined oil into your mouth upon rising. Swish it around in your mouth for at least 10 min. After your done swishing, simply
spit the oil down the drain.

Why do it?
The oil will help to pull toxins from your gum line, it can help break up plaque, it keeps dry mouths lubricated and it can even whiten teeth.

I particularly like the 10 min of silence oil pulling requires of me in the morning. We often are rushing around from the minute we get up so I force myself to use this quite time to journal, dry brush, prepare my neti pot and my cup of warm water with lemon or do this while taking a shower. This little bit of self-care in the morning can go a long way for your physical and mental health.

Tip #18 – Connect to nature…

Our body is a conduit of source energy. It is how we experience the natural world around us.

When we take time to fully experience our surroundings and to notice the masterpiece all around us we are imminently filled with divine source energy.

Whatever you do try to get outside as much as possible, move your body and connect with this beautiful planet.

Tip #19 – Eat more greens!

Even with gazillions of diets out there for you to follow, there is one rule that is pretty much standard across the board…green kale

Add more fresh organic greens to your diet!

Stick a handful of greens in your morning smoothie or scramble, create a glorious lunch salad or create a sautéed lemony green dish to accompany dinner.

Greens are low in calories but high in benefits; perfect for someone looking to
improve their diet!

Tip #20 – Eat Less Meat

Before you decide you want to quit the 21 day cyber cleanse, I’m not saying you need to give up meat altogether. I’m just saying that most successful long term eating plans stress the importance of limiting your meat and animal protein intake.

Consuming too much cooked and processed animal products can clog your arteries and contribute to high cholesterol. And factory farming is bad for the environment. Stick to a variety of fruits, vegetables, (from all colors of the rainbow) and other whole foods to make up most of your diet and then a tiny portion would be for anything else.
If you get the occasional craving for a burger like many of us do, try to spoil yourself by having a hormone free, local, free-range burger from your favorite local restaurant or health food store.

Try to limit your meat intake most often and often apply a meatless Monday rule ~
Skipping all meat product on a Monday.

Give it a try and see all the amazing benefits Mooove in.

Tip #21 – Find a Furry Friend!

Give an animal a hug!

chihuahua puppyA furry friend benefits your life beyond measure. Their unconditional love makes them natural mood enhancers.

Pets help to lower blood pressure and cholesterol levels too. They are good for your heart and they encourage you to move your body with them. Walks, fetch or any pet play is amazing for your body.

Furry friends encourage you to be more social like hanging at the dog park or
volunteering at the local cat rescue club. Pets even help decrease allergies and
strengthen immunities. Some argue that they can help calm ADHD and many would argue that owning a pet is a good idea.

Either way we share our beautiful planet with all the furry animals and they deserve just as much love and respect as we do!

We hope you’ve enjoyed and been inspired to try something new on this 21 day challenge with us and please come over to the website and leave us a comment and spread the love!


You made it to day 21, congrats! Hope these tips helped you to jump start your spring cleaning and get on track for some healthy and active Summer-time fun!

If you have any questions on how to integrate any of these tips into your routine, contact Juicy Life Coach Kim!:
Email: kimberly@juicylifecoach.com

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