Ken Keegans
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Even though the holidays are a few weeks behind us, you may still be experiencing the side effects of all the celebrations including feeling heavy, bloated and stuffed. 

These 6 simple, delicious, inexpensive and easily accessible superfoods will help you bounce back and feel better right away. 

Ok, so what are those debloating superstars? 



Parsley is one of the best foods to help support and detoxify the liver. Compounds in parsley can help kill some bad bacteria and cause the liver to secrete bile, which is the key player in breaking down fat. 


Add freshly chopped parsley to smoothies, soups, salads, sauces, dips, dressings and sprinkle on food before serving. 



Fennel is a miracle debloater. Fennel tea is my favorite beverage to drink on the first day of my period. It not only reduces bloating, fennel acts as an antispasmodic, relieving cramping. I also love fennel essential oil. I rub it in my abdomen when I feel bloated and always carry it with me when I fly or travel.


To make a refreshing and highly effective debloating tonic combine hot fennel tea with fresh ginger slices (let it steep for at least 15 minutes) and freshly squeezed lemon juice. 




Quercetin in lemons is a potent anti-inflammatory agent. Lemons also help to detoxify the liver and that's why I always recommend my clients to start their day with warm water with lemon to help move things along. 


Besides lemon water, my favorite use of lemons is to squeeze them over steamed broccoli. 





Cucumbers are 95% water which makes them an ideal hydrating and cooling food. They are anti-inflammatory, low in calories and high in fiber making them a wonderful choice for digestive health. 


If you don't enjoy cucumbers in your salads or as a snack, you can easily blend them into a smoothie. 





Mint has been one of the most well-knows plants that help support a healthy digestive tract. There is nothing better than a hot cup of mint tea to settle the stomach after a heavy meal or even food poisoning. Research that shows mint may help relieve IBS by soothing pain from inflammation in the GI tract. 


Mint can be enjoyed in teas but also added to salads and smoothies. It adds a great boost of flavor. 






Ginger is another old remedy that acts as a potent anti-inflammatory, anti-nausea and a root that supports digestion of foods. Ginger essential oil is another oil I use on the first day of my period. It helps with stomach discomfort and cramps. Besides rubbing it into my abdomen I make tea with it from fresh ginger slices (and fennel, and lemon). 



Want to make a debloating smoothie? Here's my favorite recipe. 



Additional tips to help with bloating: 


  • Increase your water intake (aim for half of your body weight in oz). 

  • Remove any fizzy drinks from your diet (including zero calorie ones). 

  • Avoid any sugar alcohols (they can be found in most protein supplements, protein bars, protein shakes and low calorie/low sugar foods). 

  • Monitor your fiber intake - too much or too little can be as troublesome. Aim for about 25 g of fiber per day. 

  • Reduce sodium intake (high sodium diet causes water retention and increases blood pressure). 

  • Exercise regularly. 

  • Eat slowly and mindfully, chewing your food thoroughly before swallowing. 


Did you enjoy this article? Make sure you share it with friends and family members who can benefit from reading it. 

Do you have any questions? You can email me here

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As the HU Community continues to grow, we are constantly working to develop apps that will help our members connect, collaborate and grow.

To this end, we are excited to announce the launch of our new Banners app.  This new feature allows members to post ads to promote their practice, products, services or events.  Although Banners can only be posted by members, they can be seen by both members and non-members.

Although we recommend the default Banner type, which is image based, you also have the option to post a text Banner (the size for both is 400x120dpi). 

In order to post your own Banner, simply click on your profile picture, located in the top right corner of your screen, and then scroll down the pop-up window and select Banners.

When listing a new Banner, select Image or Text (again, we recommend Image).  Then select how you want the Banner to run:

  • Number of days
  • Number of page impressions
  • Number of clicks

In the “Days” field, enter the number of days, impressions or clicks you want to purchase.  You can start the Banner display immediately, or at a future date.

In the URL field, enter the web address where you want users directed when they click on your Banner.  You can direct them to an existing web page, or to a “Lead Page” if you want to track a specific promotion.  If you need help publishing a “Lead Page”, simply send an email to with “Lead Page” as the Subject line.

Now upload the image that you want displayed for your Banner. Once you have published your Banner you can view the Banner analytics by clicking on the ‘info’ icon (located on the top right corner of your Banner), you will be able to see the total number of days, impressions and clicks for your Banner.  If you do prefer to post a Text Banner, you will also be required to enter a Caption (or title).

If you have any questions, send an email to with “Banners” as the Subject line.




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Some great advice from HU Contributor, Monika Nowalk, Owner of Power Nutrition, LLC:

Learn more about Monika, here.

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Are you new to the HU Community?  Have you been a member for some time and just don't know how to leverage your membership?

Did you know that we have a Space entitled "HU App Info"?  The Space includes helpful information on how to navigate and utilize the various apps available to the HU Community.  You can access the Space here.

Join and Follow the Space so that you can be kept current on any new apps that we launch.  If you have any questions, simply send an email to


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Here you will find information that will help you familiarize yourself with the various apps within our community.

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We will share information that we hope you find helpful in marketing and growing your practice!

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Meet Sarah Reilly, Life Coach


HU:   What inspires you?

Answer:  People who’ve overcome really rough starts and used what they went through to make the world a better place.


HU:  What is your biggest achievement to date (personal or professional)?

Answer:  The work I’ve done with coaching clients, is by far the most important and rewarding thing I’ve experienced. Using NLP techniques to disconnect things that were causing people terrible stress and unhappiness, ‘rewiring’ people so that they can live their dreams and achieve ‘bucket list’ items… it’s just been a thrilling couple of years.


HU:  What does a typical day look like for you?

Answer:  Firstly, a cup of tea and some time to wake up properly.  I have a morning routine that sets me up for the day, and then I typically coach between 10 and 5, Monday to Friday. Sometimes I start a little earlier or finish a little later to accommodate international clients that are on difficult timezones. I also do a couple of Saturday sessions for those clients who still work weekdays. All of this fits around my travel schedule which is hectic by most people’s standards: I’ve been without a residence for over 2yrs now.

In the first half of winter I only coach in the afternoon, because I snowboard in the mornings, and in the second half I switch it around to work around freeze-thaws. I find spring-riding conditions slushier and more fun in the afternoon, and because the days are getting longer I want to be around for apres-ski ;)


HU:  What is your favorite current project and why?

Answer:  Myself and my management team will be kicking off pre-production for my 2019 group programs and courses that launch in May. I absolutely adore working with them – they’re the most competent professionals you’ll ever find in the tech world, and they’re truly lovely people to boot.


HU:  If you could switch jobs with someone, who would it be and why?

Answer:  Tony Robbins. I trained through his school and the work he does in the world is just phenomenal.


HU:  What are your biggest professional challenges?

Answer:  When I can see what’s possible for someone, but they’re not ready to take the first leap. I fully respect each individual’s ‘divine timing’, but it’s still heartbreaking when someone is operating as though we have unlimited time, or as though they’re not worth the investment.


HU:  What’s the most rewarding aspect about your career?

Answer:  The results. People finally living their dreams is the most joyous thing to be a part of.


HU:  What is your motto or personal mantra?

Answer:  ‘Fear isn’t a barrier, it’s a compass.’


HU:  How do you maintain a healthy work/life balance?

Answer:  I think ‘balance’ is a weak goal. I would always encourage people to pursue something they’re so passionate about that it puts them in flow state. That way ‘working’ is something that empowers and energizes them. Spending 40hrs a week doing something you hate puts tremendous stress on the body. If you need to ‘recover’ from work e.g. with vacations and weekends full of inactivity, you’re in the wrong job.


HU:  What is the greatest obstacle you have overcome?

Answer:  CPTSD, and deep, ingrained self-hatred.


HU:  What do you hope to share with the HU community?

Answer:  My help. Moving people forward is my obsession. I’m always available for a virtual coffee and to show you what’s possible.


HU:  What do you hope to learn/gain from the HU community?

Answer:  Tribe, education and inspiration

Learn more about Sarah Reilly, here.

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Did you know that you have the power to grow the HU Community?

The Holistic United team knows how hard you work to maintain a level of trust and integrity with each of the patients/clients who put their trust in you.

It’s equally important that we maintain a standard when screening holistic professionals for our community.  We believe referrals from you and invitations sent from our own community is the best way to ensure we continue to grow a network of esteemed holistic practitioners. 

Invite your colleagues by sending them a link to our homepage, so they can request an invitation, or send them an email directly from your account*.

(*from your profile page, click on your name, located in the top right corner, select Dash, and then scroll down to the Invite section, located on the right side of your screen.)

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If you are one of my clients, you've heard it a 1000 times: drinking enough water is one of the most important things you can do to improve your overall health, but also your weight loss (if that's the goal). But do you know why is it so important and why I keep preaching about it? 

Let's explore some facts about water: 

  • We are water! Water makes up nearly 60% of total bodyweight which means that a 100 lb woman actually carries 60 lb of water. Additionally, the more muscle you have, the more water, so keep up with that strength training. 

  • Water is vital for absorbing and transporting nutrients, filtering waste from the blood, and cleansing the colon.

  • Water is also what your liver (healthy liver = healthy body) uses to make quality bile so it can metabolize fat into usable energy and flush out toxins (super important for fat loss!!!!). 

  • If you don’t drink enough water, the bile becomes thick and congested, and your liver's ability to burn fat slows down. When your liver's ability to burn fat slows down, your metabolism slows down right along with it. When your metabolism is low, food has a tendency to turn into fat and you become much more fatigued. 

  • Through the normal activities of daily living, the average adult loses about 6 pints / 12 cups of fluid a day in sweat, urine, exhaled air from breathing, and through our bowel movements.

  • We lose approximately 4 to 8 cups of water just from breathing. How many of you get less than that per day? I know I did till I was about 25 years old and got my act together. 

  • It has been medically proven that just a 5% drop in body fluids will cause a 25% to 30% loss of energy in the average person. When you have no energy, you’re not motivated to take care of yourself, and healthy living is difficult to sustain. 

  • Symptoms of even mild chronic dehydration include headaches, feeling tired and groggy, constipation, joint pain, back pain, allergies, asthma, high blood pressure, dry skin. 

  • Severe chronic dehydration can lead to more serious problems with blood pressure, circulation, kidney function, immune system function, and they digestive disorders.

  • We also often feel hugry becuase we are dehydrated. 

  • Larger people require more water than smaller people therefore body size is important. Sweating rates, exercise  and warmer climates will also increase your water requirements.

  • Consumption of foods high in fat, sugar and sodium (i.e. processed foods) require more water intake. 

  • Carbohydrate storage increases water storage in the body while higher protein intakes tend to stimulate small additional fluid losses (because the body must increase its removal of urinary urea). Switching to high-protein, low-carbohydrate diet triggers very rapid water loss, from decreased stored carbohydrates and increased urinary urea production. This loss however, it only short terms and after a few days on the new diet, those losses stabilize.


What will you gain by drinking more water? 

- you will have more energy

- you will digest and absorb your food better ( >>>> easier weight loss)

- you will burn fat more efficiently ( >>>> easier weight loss)

- you will feel less hungry ( >>>> easier weight loss)

- you will go to the bathroom more regularly ( >>>> easier weight loss)

- you will feel less groggy, achy and tired  

- you will flush out more toxins ( >>>> easier weight loss)

- you will be getting more exercise (walking to the bathroom counts) 

- every system in your body will function better 


How much water should you drink per day? 


A good rule of thumb is to drink half of your body weight in ounces, so a 140 lb woman requires about 70 oz of water.

If you exercise, you need additional water - about 16 oz of water per hour of exercise. 


Important note: 

If you are currently dehydrated and not getting more than 4 cups per day, best way to increase your water intake is to do it gradually. Add 8 oz of water per day for a week, then increase to two 8 oz of water per day, until you reach your required amount. 



How to quickly check your hydration status? 

One way to determine proper fluid levels in the body is by checking your urine color. Anything from gold brown to dark brown indicate dehydration and an immediate need for fluid consumption.



Tips on drinking more water throughout the day: 

  • upon waking (when we are most dehydrated) start your day with a tall glass of water, or even better, lemon water (8oz of warm water with freshly squeezed half lemon); 

  • drink a tall glass of water for every alcoholic drink, coffee, soda, juice or any other calorie-rich liquid; 

  • drink a glass of water  before or after you walk your dog, talk to a friend on the phone,  make morning coffee, etc. -> attaching a new habit to an already existing habit is a great way to start; 

  • carry a bottle of water with you everywhere you go (I highly recommend buying a glass or stainless steel bottle); 

  • set a reminder in your phone to have a glass of water at specific times. 


Did you like this article? Then share it with your friends and family. If you have any questions, please contact me here.

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Meet Ron Thompson, Advanced Certified Clinical Hypnotherapist, Nanaimo Hypnotherapy Center

HU: What inspires you?

Answer: Inspiration is not something that you have to look for. If you really want to achieve success in your life, then it can come from anywhere. Well for me, inspiration comes from my parents who always believe in me and support me to achieve my dreams. My passion, commitment and dedication in my mission: coach, counsel and mentor adults and students - to help them to become globally competent to achieve their dreams and goals.

HU: What is your biggest achievement to date (personal or professional)?

Answer: I have overcome 2 amputations of my legs, one kidney transplant and I’m blind. I trained for 4 years to become a clinical Hypnotherapist. That’s was big for me.

HU: What does a typical day look like for you?

Answer: Tracy is my wife and partner - we work from our home and so we are together day and night . We train tighter and work with clients everyday. At night we do recordings of sessions for our new website coming in the fall. We also to Skype therapy around the world so we seem to be always busy…


HU: What is your favorite current project and why?

Answer: Recording our seminars for different groups of people.

HU: If you could switch jobs with someone, who would it be and why?

Answer: I would love to become a inspirational and motivational speaker.


HU: What are your biggest professional challenges?

Answer: I think it is my eye sight and mobility issues. As well just keeping up to the changing social changes online.

HU: What’s the most rewarding aspect about your career?

Answer: People that email after working together and letting me know how life has changed for them.  For me that is very rewarding.

HU: What is your motto or personal mantra?

Answer: Changing ONE mind at a time.

HU: How do you maintain a healthy work/life balance?

Answer: I'm sure everybody knows to eat right and get their exercise every day as I do. More importantly is to turn off the phone and PC and enjoy life and your partner and do seeming for someone else and feel good about yourself. You will feel great.

HU: What is the greatest obstacle you have overcome?

Answer: Fear!  As many do, one thinks "Can I do this?", "Can I become who I want to be?".  After I lost my second leg I thought it was over but here I am and seeing clients everyday so have no fear, fill your destiny.

HU: What do you hope to share with the HU community?

Answer: Life … I have seen and gone through so much and still here.  I hope I can help people as well to see their path and stay on it.

HU: What do you hope to learn/gain from the HU community?

Answer: I love to learn, I love to see what people are doing and how they live their life.

HU:  Is there any other advice you would like to share with the HU Community?

Answer:  Give yourself credit. Often when we feel frustrated or upset we only concentrate on the bad things or the mistakes we’ve made instead of giving ourselves credit for what we do right.  Allow yourself to feel confident about the things you have accomplished, even if you’ve messed up in other areas.  Let go of the past.  It does not determine your future so why focus on it?  If you feel yourself ruminating on the past make a conscious effort to take your thoughts in another direction.


Learn more about Ron Thompson, ACCHT, here.

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Meet Dr. Julie Rosenberg, MD - Pharmaceutical executive, author, speaker, and leadership consultant.

HU:  What inspires you?

Answer: I am awed and inspired by the beauty of nature and love the outdoors. I am inspired by helping others to optimize their health and wellbeing and seeing those individuals undergo transformations in their lives to healthier living.


HU: What is your biggest achievement to date (personal or professional)?

Answer: Successfully raising a son with autism, while maintaining a full-time career in medicine.


HU: What does a typical day look like for you?

Answer: I don’t really have typical days. I exercise and or do yoga in the early morning at least 5 days per week. I work full time in the pharmaceutical industry overseeing two global drug development programs, which keeps me quite busy. I also spend time writing articles and working on my next book, whenever and wherever I carve out time to do so. I try to spend quality time each evening with family and to do at least one thing for myself each day


HU: What is your favorite current project and why?

Answer: My favorite current project is ramping up my speaking and writing career – it’s a big job!


HU: If you could switch jobs with someone, who would it be and why?

Answer: I am a big fan of Justice Ruth Bader Ginsburg. I appreciate the level of responsibility that she has as a Supreme Court Justice, and the positive influence that she has had not only on the law, but also the youth of America. I value that level of leadership and skill in a public service role.


HU: What are your biggest professional challenges?

Answer: I work in a very hierarchal and somewhat rigid corporate environment. While I love my work, I don’t like the bureaucracy of much of corporate America. I am a ‘go getter’ and a ‘go giver’ and I like to get things done!


HU: What’s the most rewarding aspect about your career?

Answer: Serving patients with cancer worldwide.


HU: What is your motto or personal mantra?

Answer: “Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” — The Buddha


HU: How do you maintain a healthy work/life balance?

Answer: I make exercise and healthy eating a priority. I structure my day so that I wake up early, begin each day intentionally with a short meditation/pranayama practice and then hit the gym. I eat three meals per day and try to make health conscious choices regardless of whether I eat at home or out of my home.


HU: What is the greatest obstacle you have overcome?

Answer: My father’s death was very difficult for me, as I was not able to help him to regain his good health after a diagnosis of advanced kidney cancer. He died 6 months after diagnosis, despite receiving appropriate treatment. He had a significant influence on the course of my life and my career choice. My recently released book, Beyond the Mat: Achieve Focus, Presence and Enlightened Leadership Through the Principles and Practice of Yoga is dedicated to him.


HU: What do you hope to share with the HU community?

Answer: My work is focused not only on developing new drugs for patients with cancer but on helping people to stay well and develop healthy habits for life. I hope that the HU community will read and share my articles and book, Beyond the Mat, with their constituency.


HU: What do you hope to learn/gain from the HU community?

Answer: We are on a collaborative journey which explores the shared purpose improving health and wellness. I do this by both developing drugs for patients with cancer and by helping people to develop healthy habits long term. I would love to connect with the broader HU community as our collective voices and wisdom are most powerful!


HU:  I understand that you are a physician executive for a major pharmaceutical company, and, in addition, are a trained yoga instructor. What inspired you to take a deeper look at the principles of yoga and apply them to your business life? 

Answer:  Corporate life can be very demanding and has attendant with it, many uncertainties. Coupled with this, my current position is international in scope, requiring availability well beyond typical business hours. While my goal is to serve patients globally, to do so, I must deal with very complex drug development considerations but also challenging business problems. Yoga initially caused me to pause, and it created some space for me to think, reflect, and exercise my creativity. It led to more flexibility of body and mind. The meditative and breathing exercises helped me to better cope with the demands and crises that came my way. The ‘oneness’ emphasized by yoga led me to redefine how I thought about leadership, and helped me to understand that becoming a highly effective leader is not about getting a position in the C-suite. It can be achieved by anyone, but it takes hard work and discipline.


HU:  How does yoga relate to effective business models?

Answer:  Business models built on a hierarchal structure with organized leadership and a guiding principle based on the “bottom line” are no longer popular. 

These models do not prioritize people—you can downsize them, rank order them, get rid of the bottom 10 percent, and take other liberties because in this system people are perceived as commodities. Leaders are now beginning to understand that building a company on connected, organic leadership and ideology of wholeness, not simply the “bottom line,” is actually a recipe for success. This model’s guiding principles are based on people and relationships. The skills and values we learn from our practice of yoga go hand in hand with the success of these principles. 


HU:  You talk about Enlightened Leadership in your book. What is Enlightened Leadership?

Answer:  As I mentioned, highly effective leaders aren’t necessarily those in the C-suite. Anyone can become an enlightened leader. Enlightened Leaders are committed to making the world a better place and to ongoing personal growth and transformation. Enlightened leaders are: Compassionate, confident, courageous, humble, intentional, open-minded, passionate, purposeful, self-aware, self-caring, spiritual and visionary. I have a quiz on my website: Are you an Enlightened Leader? See:


HU:  What is one major thing that you still struggle with?

Answer:  Patience. I really have to practice this skill. I am not always the best listener. Practicing patience supports me in becoming a better listener and asking questions.  It demands that I take a deep breath and let go of my own impatience to solve problems myself. I continue to work to be objective enough to step back from a situation and remove my own opinions so that I can better see and appreciate it through the lens of another person. I am often in a hurry.  Practicing patience helps me to remember to breathe, slow down and respect the process. 


Learn more about Dr. Julie Rosenberg, MD, here.






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I was a Diabetic Patient since 2000.It was discovered 290 fasting & 495 PP {Glucose }. During this journey of 18 yrs around 2 yrs all together, i took medicine. But it never helped me in Curing. My interest was in Naturopathy & Ayurveda. I treated my self changing in my life style & food habit. 

At present my sugar label is 100 fasting without any medicine.


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