Resolutions: Make a Plan

It’s that time of year again! We are only a few days away from a new year which for some people means making resolutions. Again. This usually involves the same few resolutions or some variation of them.

Lose weight!
Be more productive!
Spend more time with my family!
Advance my career!
Become debt free!

You get the idea. These resolutions or some variation of them end up on most people’s lists. If they make one. That’s right, most people who make resolutions speak them but they don’t write them down and they don’t make a plan. If you were planning to take your family on a trip to Disney World in 2017, would you just say, “We’re going to Disney World!” NO. You would get on the website and decide on dates and which parks you would want to visit and where you would want to stay. You would make a written plan. Not only that, you would probably figure out a basic itinerary. You wouldn’t just wait until check-in time to figure out which parks you will visit on what day and which rides you want to do, this will be planned out weeks if not months in advance. It’s a process. We need to treat our resolutions and our goals the same way.

You won’t lose weight if you just say “I’m going to lose weight this year.” Make a plan. Start talking to yourself. Trust me.

Me: I’m going to lose weight in 2017!
Self: How are you going to lose weight?
Me: I’m going to exercise more and make healthier choices!
Self: When are you going to exercise and how much?
Me: In the mornings!
Self: So you’re going to need to get up earlier, that means you need to go bed earlier.
Me: Oh yeah….Bedtime is a priority!

You get the idea. Keep asking yourself questions until you have a specific goal and a specific plan.

Keep it real though. We all know that realistically we aren’t going to lose 30 pounds in a couple of weeks. Make sure you give yourself enough time to succeed.

Be willing to make changes to make your goals attainable. Do you need to go to bed a little earlier so you are well rested enough to get up and exercise in the mornings? Make your bedtime a priority. Do you need to stop eating lunch out so much to free up the funds to pay for a gym membership or a few fitness classes?

Always remind yourself that lasting change takes time, whether you are trying to make healthier choices or turn around negative thought patterns and negative behaviors. You didn’t get to where you are right at this moment overnight. You won’t get to where you want to be overnight either. You will get there one step at a time.

14 day liver detox


I just finished a 14 day liver detox. I was pleasantly surprised at how easy it was. Dr. Denny recommended I do a wellness panel of blood work. To my surprise, a couple of my numbers were off so he recommended I try a liver detox. The detox he recommended included some supplements and powders for shakes or smoothies to aid your liver in the detoxification process. The detox also included a ‘clean’ diet that excluded grains, sugar, and dairy and encouraged lots of veggies, healthy fats, and grass-fed, pastured meats. I had two different supplements to take per day, and a couple of smoothies per day made with a Paleo Cleanse powder and a Pure Pea protein powder. Since I’m trying to lose weight, I ate one small meal per day and a couple of small snacks in addition to my shakes. Dr. Denny, Dr. Mandy, and Ashley also did the liver detox. They weren’t trying to lose weight so they ate normal meals in addition to the smoothies and supplements. I noticed by the second week, my appetite had decreased and I felt like my blood sugar was staying more stable. I wasn’t having those cravings and I wasn’t feeling ‘hangry’ anymore. (My husband can attest to the miraculous nature of this fact.)

The first few days I was pretty tired but after the first 3 days or so, my energy increased. Two weeks later and I can tell my joint inflammation has reduced. I’m also sleeping better and I’m down 11 pounds! ELEVEN POUNDS! The detox kit includes enough of the two powders and the supplements that I’m continuing the detox until I run out. It looks like it will last for a total of 3 weeks or so. In January I’ll have my bloodwork done again and see how much my numbers have improved. Stay tuned! 🙂

8 Easy Ways to Detox (Daily!)


Our environments are growing more and more toxic. Pesticides on our lawns and on our produce, chemicals in our body products, air pollution and toxins found in processed foods.  That’s a lot for our bodies to deal with every single day. However, there are some pretty simple things we can do to help our bodies get rid of  some of those toxins.

  1. Dry brushing- Take a stiff brush and brush towards your heart in circular motions before you take a shower. Dry Brushing keeps the lymphatic system moving, stimulates blood flow and circulation, gets rid of dead skin cells and even helps with cellulite! It’s good for more than detoxing.
  2. Warm water and lemon- Upon rising have a cup of warm water with lemon juice from an organic lemon. The lemon juice enhances your body’s enzyme function and stimulates the liver.
  3. Rebounding- Bounce for 3-5 minutes a few times per day on a mini trampoline or a full sized version for a lot more fun. Rebounding keeps the lymphatic system moving which aids the body in getting rid of those toxins.
  4. Glutathione supplementation- Glutathione is an amino acid produced in the body and necessary for the liver to detox effectively and efficiently. If your body isn’t producing enough glutathione, you won’t be able to detox. Glutathione supplementation can help you to get the most out of your detox and can be a great support to the body all the time, not just during a detox.
  5. Activated charcoal- This one has a long history of being used when someone accidentally overdoses or is exposed to poison. Activated charcoal works by binding to the toxins in the body and carrying them out of the body safely.
  6. Food- Organic produce, stable healthy fats (pastured butter, coconut oil, extra virgin olive oil, lard, ghee) and pastured, grass-fed meats. Avoid sugar and processed foods like the plague. They are full of low-quality ingredients, preservatives, and even chemicals that won’t do your liver any favors.
  7. Sleep- When you are short on sleep, hormones that affect your hunger levels raise, while hormones that help you to feel full, fall. This can cause people to turn to caffeine and sugar to get them going and can hinder your detox.
  8. Epsom salt baths- Epsom salt is made from magnesium and sulfate which is easily absorbed by the body and aids in the detox processes. Spend the first 20-30 minutes in a hot bath allowing the toxins to pulled out of the skin and the next 20-30 minutes to relax and absorb the minerals. You can add essential oils and have a full spa experience.



We carry a few products in our office that can help you out on your detox journey!

Nutri-West Complete Glutathione (60 tablets) $34.80

G.I. Detox (60 capsules) $31.50

Live locally? Stop by our office at 1422 N College Ave Fayetteville, Arkansas for great products, therapeutic massage, and corrective chiropractic care for the entire family.