with Dr. Kathleen Regan, ND

I have to admit, the holiday season gets a little decadent around my home. Each year when January rolls around I get back to my gym routine with heavy feet. Suddenly, a short jog seems a little more doable than a longer run.

This is a light little cleanse I do to put the jump back into my step. It is not gluten free or wheat free. It is light on the supplements and detox formulas although you can certainly add them in. It is season specific to our cold January weather. This is a simple, light cleanse to take the burden off your tummy and help push your New Year’s Refresh button.


  • 1 cup Hot Lemon Water
  • ½ cup Steel Cut Oats with 1/4cup berries, a small handful of walnuts, 2 tsp of cinnamon. 1 tbsp chia seeds and a 1/4cup almond milk

(Why not a smoothie? You can do a smoothie here is you like but I find that with the cold weather a warm oatmeal keeps the stomach warm and the cinnamon helps to balance your blood sugar.)


  • Bed of Dark Leafy Greens (Arugala, Spinach, Swiss Chard, Kale) Chopped up with some olive oil, lemon juice and sea salt.
  • Topped with a palm sized serving of roasted chicken (Berretta Farms from Loblaws) OR white fish (Kopalore Farms from Rowe Farms) or Tempeh (Henry’s Tempeh from Whole Foods or Fiesta Farms)

(Why not a green juice? You can do a green juice. Although keep in mind that juice programs can be a bit too cold for the winter weather leaving you with a sore stomach.)


  • Any organic homemade soup (No cream – low sodium). Chicken Soup, Vegetable Soup, Mushroom Soup, Root Vegetable Soup, Squash Soup. Anything goes. Not the cooking sort? Try the pre-made Healthy Planet Soups.
  • Small Side Salad
  • Ezekiel Sprouted Bread on the side with Ghee Butter or Organic Butter.

(Won’t I be hungry? Yes, maybe. But remember, the stomach will get used to larger portions over the holidays and may need a little reality check. Test yourself out. If you are still hungry, increase the portion size or add some brown rice or quinoa to the soup)

Before Bed Snack

  • 8 Soaked Almonds


  • 2 liters Water with 20 Drops Chlorophyll per Liter
  • 2 cups Daytime Detox Tea by Teatox
  • 1 cup Nighttime Detox Tea by Teatox

Supplements (Of course, you can find these at Innate – just give us a call or drop by) 

  • 1 capsules HMF Intensive Probiotic with breakfastimage
  • 1 Tablet Digestive Enzyme with lunch and dinner

Foods to Eliminate:

  • Added Sugars
  • Alcohol
  • Caffeine
  • Dairy
  • Eggs
  • Red Meats

 Tip** Exercise? Yes! A 20 minute daily walk at a minimum but avoid heavy training or anything that will bring on muscle soreness. We are trying to flush out toxins not create them!