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Vilma's Wellness

Detox do’s and dont’s


The idea of detoxification is growing increasingly popular. The basic idea is that your body accumulates more toxins in the modern world than its natural detoxification system (your liver, kidneys, lungs and skin) can get rid of.

Proponents say that chemicals from household cleaners, pesticides, cars, pollutants in the air, plus food additives, colorings, preservatives and stabilizers, herbicides and pesticides all build up over time and cause disease. By assisting natural detoxification process in the body you will slow down the ageing process.

How we can do body cleanse properly? I will give you few Detox Do’s and Don’t’s: [...]

Vilma's Wellness

How often should I detox?


There is little doubt that our environment is polluted with toxins and harmful substances. Toxins can damage the body in an insidious and cumulative way. Fortunately, the body has a built in detoxification process working 24/7. A toxin is defined as any compound that has a detrimental effect on cell function or structure.

“In nature we plainly see daily and seasonal cycles that support the survival of plants and animals. For example, birds fly south, whales migrate, and leaves turn red and fall off the trees in the fall. While all this is happening, we only put on or take off a sweater. Our survival, just like the birds, depends on being connected to these natural cycles through eating seasonally, cleansing regularly and living in harmony with nature”, explains Dr. Douilard beautifully. Our detox system has to be fully operational every day, it doesn’t get lunch or coffee break. But when the burden of input exceeds what we can eliminate, that’s when we have a problem [...]

Vilma's Wellness

Diet to increase energy

Food should give us energy, right? But why do we sometimes feel great and full of energy after a good feed, whilst some days just drag on after eating a lovely meal?

With each meal and snack, you have an opportunity to give your body adequate and even extra nutrition. But many meals fall short of this goal. We should all follow a diet to increase energy.

What is draining our energy? [...] for part 1 and [...] for part 2

Vilma's Wellness

Glycemic Index and Glycemic Load for 100+ foods


Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food’s glycemic load, the less it affects blood sugar and insulin levels. 


Photo traumadolls.com


The Glycemic Load is the most practical way to apply the Glycemic Index to dieting, and is easily calculated by multiplying a food's Glycemic Index (as a percentage) by the number of net carbohydrates in a given serving. Glycemic Load gives a relative indication of how much that serving of food is likely to increase your blood-sugar levels.

GL = GI/100 x Net Carbs

(Net Carbs are equal to the Total Carbohydrates minus Dietary Fiber)

As a rule of thumb, most nutritional experts consider Glycemic Loads below 10 to be "low," and Glycemic Loads above 20 to be "high." Because Glycemic Load is related to the food's effect on blood sugar, low Glycemic Load meals are often recommended for diabetic control and weight loss (source: Self Nutrition Data)

Here is a list of the glycemic index and glycemic load for more than 100 common foods [...]

Or you can easily search for your food GL [...]

Vilma's Wellness

Food Substitutions For Healthy Cooking

Many traditional recipes can be well adapted into grain free and sugar free meals, I do it all the time, it is just key to know what ingredients need substituting and what to use in replacement. It is also great to have a list of substitutions for those who have allergies or eliminate certain foods or personal reasons.
Cows milk with
Coconut milk
Goat’s milk
Almond milk
Hemp milk
White Flour (one cup):
1/4 cup coconut flour – double or triple the eggs
1/4 cup almond flour – double or triple the eggs
Maple syrup (great for brown sugar substitutions)
For Molasses use either honey or maple syrup
Coconut palm sugar
Olive oil
Coconut oil
6 tablespoons unsweetened applesauce + 2 tablespoons fat of choice (for replacing 1 stick of butter, or 8 tbsp)
Coconut ghee (there is still butter in ghee, but it is in a purified form)
Yogurt (baking purposes)
Unsweetened applesauce
Fruit puree
Coconut cream
Sour Cream
Coconut milk with a few drops of lime juice
Whipping Cream
Coconut cream with either 1 tsp of vanilla or 1/2 tbsp of maple syrup,or both if you are wanting more flavor
Chicken Eggs (for those with allergies)
Quail eggs
Duck eggs
3 tablespoons unsweetened applesauce (or other fruit puree) + 1 teaspoon baking powder or for more egg substitution options
Corn Starch
Potato Starch
Tapioca flour
Soya Sauce
Coconut Aminos
Pasta Noodles
Spaghetti Squash
Julienne Zucchini
Kelp noodles
Sweet potato noodles
Arrowroot noodles
Bean noodles
Oils (vegetable or canola)
Olive oil
Coconut oil
Macadamia nut oil
Hemp oil
Rice / grains
Shredded cauliflower

Vilma's Wellness

Do you like pancakes?  Who doesn’t!  I love them too.  I grew up in Lithuania, where potatoes are a staple food with almost every meal.  But after eating a serving or two (it’s hard to stop with only few of them) you feel full, stuffed and bloated.

Once I took my dear friends (they are Italian and Malaysian) to a Polish restaurant for dinner and they enjoyed a plate of traditional food including potato pancakes.  In about 30 minutes, they started complaining about feeling ‘like balloons’.

So I decided to experiment with other vegetables to find the satisfaction of white potato pancakes, but with a healthier kick.  You would be surprised how many options there are. My favorites are sweet potato and courgette cakes just to mention few.  You can make them savory or sweet, depending on your mood [...]

Vilma's Wellness

When you think about ways to build muscle mass, what comes to mind? Usual suspects include animal protein or isolated protein in the form of powders — especially whey and soy protein — that are blended into shakes and smoothies.

Is this the only way and a healthful way to build muscle? What’s not considered as often is that our hormones play a big role, not only in our appearance and sexual life, but are a very important factor in how we perform physically.

Vilma's Wellness

My Detox Journey

 Ok so I am a little bit excited - we are starting Spring Detox!!!! 

I couldn't believe my husband who asked me few days ago - "so when are we doing detox?"  
This is a man who grew up on American diet - pizza, beer... It was a while ago since he joined healthy living, but I still get surprised when he asks me about detox. First time he did detox "just for me" - to please me. After he got tons of compliments how 'fresh and healthy" he looks and how great he felt after the detox, now he is the one who reminds me that it is time to do a detox. I am so excited.  
I have a few people who will be joining us already. You can read testimonials (http://bit.ly/1szqaW2) about my detox and contact me directly if you have any questions. 

Why do we do detox?  

There are a lot of reasons. But there is one especially important for me - to keep my thyroid and immune function at the optimum level.  I was diagnosed with "thyroiditis" over 15 years ago.  Doctors didn't give the diagnosis of Hashimotos thyroiditis then even my thyroid antibodies were elevated. Over the years I had suffered with hypothyroidism and everything that comes with this disease.  Diet and lifestyle made huge difference how I feel, even I still continue taking hormone replacement therapy for my thyroid.  By detoxifyling my liver and cleaning my gut, I feel like a normal person.  Do I like a process of detoxification? No, I don't.  But it is only 2 weeks once or twice a year.  I can hande it.  Anyone can handle it. 

‪Resently I read an article how detox‬ and ‪intermittent fasting‬ can regenerate entire immune system. [1] The Telegraph recently reported that scientists at the University of Southern California (USC) have discovered that fasting “for as little as three days can regenerate the entire immune system even in the elderly, scientists have found in a breakthrough described as ‘remarkable.'” Scientists at the University of Southern California found that fasting could be especially beneficial for people suffering from damaged immune systems (Hashimoto thyroiditis is one of them), such as cancer patients on chemotherapy and it could also help the elderly whose immune system becomes less effective as they age. The researchers say fasting “flips a regenerative switch” which prompts stem cells to create brand new white blood cells, essentially regenerating the entire immune system. Valter Longo, corresponding author of the study and a professor at the USC Davis School of Gerontology, stated: “When you starve, the system tries to save energy, and one of the things it can do to save energy is to recycle a lot of the immune cells that are not needed, especially those that may be damaged.”

So here is my detox journey:

Day #1

I find that first day is always overwhelming.  It goes a lot of reorganizing meals and daily routine. I have to pay attention when and what I will be eating.  I am a habit person, so I feel a bit out of my comfort zone.  Plus I have to think about my husband as well because he is in this journey with me.

I am not hungry. If anything, I am full of excitement. 
Day #2 

It's a family detox. Feeling energetic, not hungry, slept well. Yesterday we went for a nice long walk, made my steps for a day - 15.000! ‪Feel good about myself‬ :-) Today my goal is to pay attention how my body and see what it really needs - exercise, rest, food, pampering, etc.


Day #3

Today woke up alert and rested before my alarm clock went off. Yeah :-) Love early mornings. I had extra time for a ‪yoga‬! One thing I noticed, every time I do detox, I have lots of energy first thing in the morning, need less sleep, and my flexibility is much better. I get time to time stiffness in my hips (not unusual sign with ‪‎thyroid disease‬ I have), but during detox, it seems to melt away.

Todays breakfast - a lovely ‪chia porridge‬


Day #4

 Everything is going extremely well.  I leaned that I need to pay extra attention to my adrenals.  Adrenal health is very important foor the healthy thyroid function.  During detox, I give an extra support to this gland by adding extra Vit C, sea salt, rest, relaxation.

Energy is still good.  No coffee or tea needed to get me going in the morning nad it satys throughout the day.  I love this continues flow of energy without dips and cravings.  Although I noticed that I am ready to go to sleep earlier.   

Day #5

Today will be our last pre-detox day. Tomorrow we will be starting 2-nd stage of this process - juice detox. 

Liver harbours lots of emotions. On a day to day basis not always we express ourselves freely, so some of those emotions get hidden away. When we detox, liver does physical and emotional detoxification. Thats why we sometimes see those hidden emotions beeing released. It could be anger, frustration, anxiety, depression. It's a good feeling. My Mom after 3 days of detox says: my legs are very heavy, I barely can move them. She took a break from yoga and her exercises, so it couldn't be that. We started thinking why she is feeling this way. My Mom's brother died just before she started detox. She was flooded with lots of emotions - anger, frustration, sorrow... She didn't released them, she hid them at the moment, because she had to attend the funeral, do her usual daily chores and on top of that prepare for the detox that she never did before. Her unreleased emotions "deposited' in her legs. I asked my Mom to use the opportunity of detox not just for physical cleanse of the body, but also to look deep inside and to do some emotional cleanse as well. It took a day of TLC, and she felt better. For some people can take longer to clear emotional burden, it really depends how ready you are to do so. I am so happy for my Mom, detox came very timely for her.

I felt a bit on edge first 2 days emotionally. I think a lot has to do with a change in daily routine. Even this is not the first my detox, I felt that my mind decided to do detoxification, but for my body it took 2 days to accept it. By the evening of day 2, something "flipped" inside me and all of the sudden I felt lighter and smiled.

Today I had great energy and met my ‪‎fitness goals‬ - yoga and walking. 



Day #6 

Lovely green juice to start my fabulous looking day.  I juice on the regular basis, but detox juices are a bit different.  It sounds sckary - how will I function all day by drinking only green juices.  Trully, I feel great - lighter in the body and mind.

                      IMG_6116_copy     IMG_6113_copy


Day #7

Today I picked up great energy. Surprisingly how pure juice works like "super nutritional blood infusion".  Because of my hypothyroism, I have tendency to feel colder than most people.  During detox I really feel cold. I usually try to aim to do detox when it is nice, warm and sunny weather, but not always you can count on it when you are living in London.  I even shared this experiece with my colonics expert I use and respect.  She said that she and most of her clients feel the same way and it is a normal reaction when liver detoxifies to feel slightly colder than usual.  Especially after enema administration. I guess I will dressing up in lots of layers like "onion".


Day #8 

Have you ever had colonics and enema? I like to have one session of colonics and daily coffee enema during juicing stage of detox. It's amazing how well it makes me feel. Coffee enema super beneficial for liver detoxification. As the juices begin rebuilding the body and encouraging toxins to be released from the cells into the bloodstream, a great deal of stress is placed upon the liver. The coffee enemas increase liver filtering, greatly aiding the liver’s ability to remove serum toxins. Certain substances in the coffee stimulate an important detoxification enzyme in the liver as well as dilate the bile ducts and increase the flow of bile. A secondary benefit of the coffee enema is to increase peristalsis which helps to empty the bowel. So far I had 5. It is something we don't talk much about it. Before I started doing it, I had lots of thoughts and excuses why I don't want to do it. Once I started and got a hang of it, it is easy, simple and fast at the comfort of my own home. It takes a bit of commitment, but I wouldn't do detox without it.


Day #9 

Today I had a great start - short light yoga and lovely green juice. Feel good about myself

Yesterday was Sunday, so I used the day to my full advantage - spa day! I spend all day pampering myself and helping body detoxify through my skin. A nice face steam and a mask followed by a body coffee scrub and a hot soak in the lavender Epsom salt bath. I had all these coffee grinds from coffee enema, so I used it for a lovely body polish. Soaking in a hot bath helped me to sweat, relax and detoxify through skin. It was a true relaxation. Love my detoxification process.

My energy is staying stable, although I reduced the daily physical load. I am giving my body a break. I don't feel weak or dizzy. During the day I am not hungry at all. Some hunger in the evening, but I break it by going to bed earlier. I like to go to bed early on the daily basis and wake up early. That way I feel the most productive. During detox I am putting my head on the pillow around 9:30pm. Today we woke up 6am. It's a good 8 1/2 hour sleep. Just perfect :-)

                               11119118_887237637985730_5153596246383808044_n-2         11206134_887237687985725_3579476974199220033_n-2

Day #10 

Today will be our last day of 5 day juicing. 

Yesterday I treated myself to a nice massage. I love a good massage - it relaxes, assist in lymphatic system drainage and simply feels good. We need personal touch and hugs. It helps to produce happy hormone Oxytocin and once we are happy, we are feeling better, our bodies function more efficiently, we make other people happier and get the same in return.

I don't usually dream at night. But strangely enough, during this detox I have been dreaming every night. Dreams are very realistic. No wonder that people who want to meditate deeper or reach deep into their sole, they go on restricted food diet. It makes easier to connect with inner you and subconscious mind.


Our family detox is coming to the end. Few days of introduction of lighter solid food before we jump in eating regular meals.    

To summarise our detox: 

I am very happy and proud of my husband and my Mom for joining me in this detox journey. We gave a rest to our bodies, treated ourselves well, nourished it with supreme nutrition. It wasn't easy all the time. It is a commitment, but results are great. 
I didn't mind a little hunger, I like green juices, I like how light and well intune my body feels, my skin is bright, no fogginess of the brain, some weight loss (I didn't need or wanted to loose weight, but it happens).
My least favourite moments - I have hard time taking clay-fibre shakes (I really dislike them), I don't like that I feel colder.

 If you feel stuck and would like: 

  • lose weight
  • burn toxins
  • prevent disease
  • boost energy
  • improve mood
  • increase immunity

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To your health, ~ Vilma



[1] Telegraph - http://www.telegraph.co.uk/news/uknews/10878625/Fasting-for-three-days-can-regenerate-entire-immune-system-study-finds.html