What To Do; How To Act – Before, During And After Your Detox Fast

What To Do; How To Act – Before, During And After Your Detox Fast

Things to prepare before detoxing

Check your schedule and mark a week where you have a clean break from functions or events, such as weddings, birthdays or special occasion meals. While I’m not a proponent of “wait ‘til Monday morning” dieting, you certainly don’t want to set yourself up for failure by attending events that might derail your detox. This is why I really like detoxing quarterly on the first day of each season (winter solstice, spring equinox, summer solstice, fall equinox). You know that day is approaching so there’s no excuse for not being prepared for it.

Another reason to plan ahead and have a rather open schedule is that some people may experience a slight ‘cleansing’ reaction in the first few days of their detox. This could be anything like dizziness, headaches or loose bowel movements. This is due to the sudden withdrawal of certain foods, as well as the stimulation of your detoxifying organs. Hang in there; don’t be frightened! These symptoms cause no harm to you and should disappear in 24 to 48 hours.


Foods to avoid

  • Alcohol
  • Cigarettes
  • Milk and other dairy products
  • Sugar, honey, maple syrup, artificial sweeteners
  • Coffee
  • Grains: wheat (bread, biscuits, cakes, pasta), rye, barley, oats, spelt and rice 
  • Dried fruit

Foods to enjoy

While I must maintain my belief that a raw, plant-based, whole-food regimen is best for everyone for optimum health, I realize most people just aren’t there mentally or emotionally and therefore, not physically either. Some may never be there. And that is quite alright! Just start where you are and be grateful for the journey. 

That being said, the following foods are what some non-vegan nutritionists give the approval to eat. Attempt to limit your food intake to these items only throughout the detox period:

  • Fruit: any and all fresh fruit
  • Vegetables: any and all fresh vegetables
  • Fish: fresh, canned in water or olive oil
  • Lean red meat, chicken (without the skin). Limit to two serves per week.
  • Legumes: dried or canned, such as kidney beans, chickpeas, lentils
  • Eggs: preferably organic
  • Olive oil (preferably extra virgin), Coconut oil (unprocessed)
  • Nuts: raw unsalted almonds, walnuts, macadamias, and cashews
  • Seeds: raw unsalted sesame, pumpkin, and sunflower seeds
  • Green tea, white tea, weak black tea (decaffeinated)
  • Water: from one to three liters of water per day

Things to do while detoxing

  1. Morning lemon juice: This is a great thing to do at all times actually, to kick start the digestion and cleanse the system. Squeeze the juice of half a lemon in a cup of hot water. Drink first thing in the morning before breakfast.
  2. Exercise: During detox, aim to exercise for one hour daily. And not just any exercise – something cardio related that makes you sweat. Running, jogging, kickboxing, a spin class or hot yoga. High impact exercising will increase lymph flow and circulation to help sweat out toxins.
  3. Raw foods: Aim to cut out the cooking process and eat mainly raw foods. Raw foods contain more nutrients and enzymes, and contrary to popular beliefs, you will receive adequate protein as well. Spouting your beans and greens takes things to an even higher level of goodness, so add fresh sprouts to a salad daily.
  4. Detox your mind: While detoxing your body, it’s great to take that time to clear the clutter from your mind as well. Aim for 15 minutes of meditation per day. I would encourage you to always have a notepad—or better yet, a special meditation journal—nearby to capture your authentic thoughts. Never leave it to chance you’ll remember later the information that comes to you.
  5. Breathe: Now, this may sound crazy to you that you’re being told to breathe. However, most people don’t do it properly and doing it properly improves your health. A simple way to understand it is that is: healthy cells are those that are highly oxygenated. Breath (O) and water (H2O) keeps the body filled with more healthy cells than cancerous cells. 

So, here’s a good regimen to get you in the habit of breathing properly. It’s called belly breathing. Start by placing hands palm down on your lower belly. Breathe in through your nose, counting slowly to 3 or 4 counts. Take note of your belly rising with each breath. Breathe out just as slowly, allowing your belly to drop. Do this for 15 minutes daily along with your meditation.

  1. Drink: Aim to drink three liters of fluids daily, which is almost one gallon. This will help move the lymph and support kidney detoxification. Most of what you drink per day should be fresh, alkaline water. Water is so very crucial to wellness; it is one of the fundamental vehicles of life, making it a sacred element. Other things could be fresh, 100% vegetable juice (no concentrate!) and herbal detox teas. You can also make your own brew by mixing one or more of a combination of Dandelion root and nettle, cleavers, calendula, burdock, and red clover. Add one teaspoon of the dried herbs to a cup of boiling water. Let this steep for five minutes, strain and drink.
  2. Body brushing: Do this daily to support blood circulation and increase your skin detoxification. Using a loofah or natural fiber body brush, brush your skin with firm circular strokes before you step into the shower. Begin with your feet and hands, moving up the legs and towards the arms, avoiding the delicate area of throat and face, and any rash or sore spots. Then jump in the shower. Finish your shower with a 30-second burst of cold water, which helps to bring blood circulation to your skin.
  3. Chew: Again, this may seem like a crazy thing to instruct someone on, but most people don’t do it properly! We’ve heard for years to chew our food 32 times before swallowing—which seems like an insane amount of times. What we may not have heard, though, is the WHY behind it. Chewing your food until it’s liquefied by your saliva breaks down the food so that the nutrients and enzymes in it are absorbed more easily into your system. This improves digestion. It also allows you to feel a sense of fullness without a need to overeat. Being more mindful of these things helps to make all that chewing not seem so insane after all!  


Things to do after detoxing

Now that you have succeeded in the thorough cleansing of your internal organs (liver, colon, gall bladder, digestive tract, etc.) this is a great time to consider re-evaluating your ongoing diet. Why dirty your system up again, with more toxins, parasites, waste and excess minerals? 

Especially if you are coming from a habit of eating meat on a regular basis, it is imperative that you use this opportunity as a springboard to a higher level of eating: vegetarianism or even veganism. For optimum health, wellness and longevity, you must embrace a pure, whole, plant-based regimen full of nutrients and live enzymes.   


Note: Consult your physician first if you are pregnant, breastfeeding, elderly, underweight, suffering from high blood pressure or under a practitioner’s care.

Never compare your health challenges or goals with others, or pattern your treatment after others. Your vehicle on this road to wellness is a one-person carriage!

15-Day Countdown to Belize!

15-Day Countdown to Belize!

15-day Countdown to our Belize Journaling Trip!

Hi there, fellow Central American Travelers! Are you getting excited and anxious about our trip to Belize?

You should be, especially if you’ve been working hard and need a break. (hand raised) This trip will be so rewarding, as Belize offers many touristy things, yet so much relaxation. I don’t know about you but I’m going for the pure relaxation of it all more than anything.

FIRST OF ALL, by now, you should have your plane tickets and passport secured and in order. So, we can check that off the list, right?


NEXT, we must get our rooms paid for.

I calculated the cost to be $220 per person for the entire trip. What a steal for four nights in a modern and comfy AirBNB apartment. Yes, we have the entire apt to ourselves.

Check-in is Thursday, June 20 anytime after 3pm. Check-out is Mon June 24 at 12 noon.

If you haven’t paid for your room yet, reply here or email me at teileenliggins@gmail.com pronto and we’ll get you squared away.


WE MUST NOT FORGET, we’ll have an enlightening time journaling! I’ll be presenting a mini-journaling workshop while we’re there.

Very laid back format, perhaps at the oceanside, but definitely outside soaking up the wonderful tropical air and sun, your goal in journaling will be to focus on your greatness from the inside out.

Here’s a 40-second welcome used for my online journaling course. I figured I’d share it here as a welcome to the Belize Journaling sessions, as well.


FINALLY, below is a list of a few matters good to know before traveling. If you have some of your own tips not covered here, be sure to drop me a line, let me know what it is and I’ll share it with the group.

Five quick tips to note before you get on that plane…

  • Make a copy of your passport

When out of the country, you should always carry a copy of your passport on your person but not in the same place where you have your actual passport. Not in your hotel room or luggage either, in case you’re away from your room when an incident occurs or in case your bag gets separated from you by the airlines.


  • Notify your credit card company, or your bank if using a bankcard, of your intention to use your credit cards outside of the country.

There’s nothing worse than being thousands of miles away from home trying to rent a car, check into a hotel or pay for a meal and the clerk or waiter tells you your card was declined. In this age of identity theft, one of the ways we are protected by our card-issuing companies is for them to stop suspicious transactions first and ask about its legitimacy later.

Oh yeah, you’ll also want to check your card for foreign fees. They can really add up so use only those free of such charge–a benefit of reading the fine print.


  • Create the ability to make free international phone calls

To avoid international calling fees, be sure to download one of the popular calling apps onto your phone prior to leaving home. Once downloaded, you will also want to invite your friends and family members to join your network so that their numbers will be handy for you. Those apps: WhatsApp, Tango and Viber.


  • Set up any necessary insurance coverages

Depending on your personal preferences and your risk level with activities and excursions you plan to engage in, etc, you may want to look into temporary medical emergency insurance. If you are solely dependent upon Medicare, you may want to check into additional coverage since Medicare doesn’t cover medical expenses outside of the country.

FYI, American Express offers such coverage at a very decent price if you carry that card. Give them a call.


  • Consider your prescription drugs

If you’re planning to bring your prescription or over-the-counter medicine on your trip, you need to make sure it’s travel-ready. Pack the pill bottles in zip-lock baggies. You should carry just enough prescription drugs for your traveling time—not your entire prescription supply. It may be next to impossible to get your prescription refilled in foreign pharmacies if you happened to lose them.


As I said before, you probably have tips of your own you could share with the group. If so, reply and let us know!

Bye for now! Can’t wait to see ya!
Writefully yours,

Terri, aka t-RAW

Too Often Fathers Get a Bad Rap. Do You Agree?

Too Often Fathers Get a Bad Rap. Do You Agree?

On this Father’s Day, let me just say this…
Too often dads get such a bad rap. They didn’t do this when we were growing up, or they did too much of that. Well, I personally think it’s time to lighten up on dads. We know they’re not wired like mothers so why are we trying to compare the two? In doing so, fathers are almost always going to fall short and that’s just not fair.

Dads are terrific when left in their own league–left to express themselves in the way they know best. They’re typically not going to be as loving and sensitive as you’d like but yet, they show their affection in other ways like providing substance. Why can’t THAT be enough? Acceptable? Redeeming?


I don’t know about other dads, but here’s what I know about mine…

He didn’t change not one single diaper (so the story goes) of any of us five kids. Waa, waa, waa. But you know what? Here’s what he WAS doing as a young 20- to 27-year old while all these babies were being born and needing diapers changed: 

1) Finishing his undergraduate degree
2) Then working on his master’s degree
3) Pastoring not one, but two, start-up churches
4) Working  full time at the post-office on his feet all day
5) Keeping a roof over our head and food on the table

He didn’t hug us every single day and didn’t say “I love you.” Waa, waa, waa. But you know what?
1) He never cheated on my mom
2) We didn’t have to find out later in life we have siblings we never knew about
3) He cared about our education
4) He kept a roof over our head and food on the table


He was very strict and spanked us a lot. Waa, waa, waa. (No, really, waa, waa, waa because those beatings hurt like hell!). But, here’s what we have to show for that.
1) Not one single child out of five was ever suspended from school for bad behavior
2) Not one single child ever became addicted to drugs or alcohol
3) Not one single child ever served jail time
4) All five studied some college courses
5) Three of the five were in college at the same time
6) Two of the five have gone on to receive secondary college degrees
7) All five became gainfully employed right out of high school (and even during high school to varying degrees) and have remained employed or with their own business since then
8) All five have learned to keep a roof over our families’ heads and food on the table

He wasn’t home a lot and rarely made it to my school events because, after all, he had a lot of church people and issues to tend to. We didn’t have a lot of money because he was “called” into a profession where “money for yourself” is not your main focus (well, not for some pastors, anyway). We ate more than our fair share of beans and franks and we always had to share bedrooms BUT he always kept a roof over our head and food on the table.


I’ve written many books for many clients who had drug-addicted parents, or were subjected to incest and physical abuse, or never even saw their dad. Not because he was out helping other people but because he was in the streets and sleeping with other women. If I were to whine about the things my parents didn’t do for me to these people, they’d look at me like I was an ungrateful, selfish little you-know-what! Therefore, I am very grateful for the parents I have.

I know my father is not perfect but he is and has been perfect for me. I try not to blame him and others for my previous low self-esteem and lack of confidence. I will just say, “Thank you, Dad, for everything!”

This day, and every day forward, I’m setting a precedent to accept my father as the king that he is. To not focus on his short-comings but appreciate him for the numerous good things he’s done for me and on my behalf. Driving me to/from that special art class I was enrolled in when I was very, very young. Picking me up at 12 midnight every weeknight, from my college summer job instead of making me take a bus home. Sending me money in college whenever I needed it when a lot of times it was simply to cover my long distance phone bill due to calls to my boyfriend. There’s so much more!


Here’s a good rule we can all follow when dealing with ANYONE:
A little less coal-raking; A lot more whole-making.


RAWspectfully Yours,

Terri, aka t-RAW

Get Your RAW On! Reach And Win!

Yerba Herba

Yerba Herba

With permission, I’m re-posting this Facebook post a good friend of mine shared while in South America.

Adopting a nice custom from Argentina and Uruguay: Yerba Mate tea in a Mate Gourd made from glass and steel and a bombilla (metal straw)!

This tea comes from the South American rainforest evergreen holly tree and is great for digestion, energy, mental alertness, and is loaded with vitamins and minerals! It can also improve immune function, aid weight loss, and has anti-cancer compounds!

Yerba Mate is said to have the strength of coffee, benefits of herbal tea, and euphoria of chocolate! It was called the “drink of the gods” by indigenous South Americans. It’s a bit like green tea – just better. I’d say bring it on!

Thanks, Ina, for sharing this information! I’m familiar with this tea but have never tried it. Now, though, I will. Hope you do, too!

Terri, t-RAW

Raw Recipes

My Holiday Tradition Called Kwanzaa

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When a vegan is invited to a tailgating party

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PictureHere’s what you need

  • 2 cups carrot pulp
  • 1/2 cup Vegennaise
  • 1/4 cup finely chopped Hajiki seaweed or 2 Tbsp dulse flakes
  • 1/4 cup chopped onions or scallions
  • 1/4 cup chopped celery
  • 1/4 cup chopped bell pepper
  • 1 finely chopped jalapeno pepper
  • 1 Tbsp Mrs. Dash, Spike or 21 seasoning

Here’s what you do

  1. Save the carrot pulp left over from carrot juicing. It will store for several days in the refrigerator.
  2. Soak the Hajiki seaweed for at least 20 minutes in 1/4 cup purified water or until it has re-hydrated.  Drain and squeeze off excess water from the seaweed before adding to the carrot pulp.
  3. Add all ingredients to a mixing bowl and stir thoroughly.

This incredibly tasty blend can be used in any manner that canned tuna is used.

Compliments of Living SuperFood Recipe book by Chef Keidi Awadu


Mango Cucumber Salad

Mango Cucumber Salad

Compliments of husband & wife vendors at my local farmer’s market, Ta’s Caribbean Spice (www.tasspice.com)
Here’s what you need
2 large ripe mangoes, flesh cut into squares
2 cups cucumber, peeled and diced
1/4 cup red onions, finely chopped
2 cloves garlic, minced
1/2 jalapeno, or a pinch of Ta’s Scotch Bonnet Pepper seasoning
2 tablespoons cilantro, chopped 
​juice of 1/2 orange
juice of 1 lime, plus zest
1 tsp salt

Here’s what you do
Add all ingredients, toss, and serve. Super quick! Super easy! Definitely super delicious!

Cranberry Orange Sunrise Porridge with Toasted Almonds

Cranberry Orange Sunrise Porridge with Toasted Almonds

Compliments of Hy-vee.com online store


Here’s what you need:

  • 1 1/2 cups water
  • 1/4 tsp kosher salt
  • 1 (8 oz.) package Hy-Vee Select Sunrise Blend with Quinoa Flakes
  • 1 cup soy milk
  • 1 tbsp honey
  • 1/3 cup dried cranberries
  • 1/4 tsp orange zest
  • 1/4 cup toasted sliced almonds, for garnish

Here’s what you do:

  1. Bring water to a boil with kosher salt, stir in Sunrise Blend with Quinoa Flakes. Remove from heat and let rest, covered, for 20 minutes.
  2. Stir in soy milk, honey, cranberries and orange zest. Mix well and adjust sweetness to taste. Garnish with toasted almonds before serving.

Serves 4 (about 1 cup each)
Nutrition Facts per serving: 310 calories, 5g fat, 0g saturated fat, 0mg cholesterol, 150mg sodium, 57 g carbohydrates, 6g fiber, 16g sugar, 12g protein.
​Source: Hy-Vee Select Sunrise Blend with Quinoa Flakes package

Thai slaw with peanut & ginger sauce

Thai slaw with peanut & ginger sauce

Compliments of Backyard Gardners Network of New Orleans, via Tamara Carter; altered by me slightly
Here’s what you need
For the salad:

  • 2 cups shredded cabbage (any variety, preferably a mixture of them)
  • 1 cup shredded carrots
  • 1 red bell pepper, thinly sliced
  • ½ cup chopped cilantro
  • ½ red onion, finely chopped
  • ¼ cup green onions, finely chopped
  • ½ cup cashew halves or peanuts (honey-roasted is good)
  • several squeezes of fresh lime,  for a bit of tang
  • Optional: 1 cup edamame or chickpeas
  • Optional: 1 cup peas (fresh or defrosted at room temperature)
  • Optional: 1 cup cooked quinoa

For the dressing:

  • ¼ cup all natural peanut butter
  • small knob freshly grated ginger
  • 1 clove garlic, peeled and finely chopped
  • 3 tablespoon Tamari sauce (gluten-free  soy sauce)
  • 1 tablespoon honey (can substitute with agave)
  • 1 tablespoon organic apple cider vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon olive oil
  • Water to thin, if necessary

Here’s what you do

  1. Cook and fluff quinoa.
  2. Put all of the ingredients for the sauce in a high-speed blender (like a Vitamix) and blend until smooth, about 30 seconds.  If you want a thinner dressing, simply stir in an additional teaspoon or two of water or olive oil.
  3. Add as much or as little dressing as you’d like to the quinoa first, if using quinoa in your dish. Alternatively, you can save the dressing for later and add when you are ready to eat.
  4. Next fold in red pepper, onion, cabbage, carrots, and cilantro into the quinoa. Garnish with cashews and green onions. Serve chilled or at room temperature with lime wedges if desired.
  5. Stores nicely in an airtight glass container in the refrigerator for up to 3 days. The cabbage will give off water the longer it’s stored, so the sooner you eat it, the better.
Roasted veggies, anyone?

Roasted veggies, anyone?

Day 5 Nutritional Tip: Roasting a pan of root veggies is a great first step for a novice cook.
What? I, Terri, aka T-RAW, the passionate rawtarian is telling people to roast their veggies? Yep. I realize not everyone is going to take the leap and start eating only raw, plant-based foods. Yet, they must start somewhere in improving their nutrition.

I was attracted to this recipe because it is one that young people, as in my daughter, could easily master, even with their first stab at it.

Check it out…

Roasted Roots
This recipe is great using sweet potatoes, or any combination of root veggies: sweet potatoes, regular potatoes,
beets, turnips/rutabagas, onions, carrots. Cut them into any shape: cubes, fry shape, etc.

8 cup root veggies
1-2 Tbs olive oil
Sea salt (to taste)
½ tsp dried rosemary (or 1 Tbs fresh sprigs)
Coat veggies in the oil, then spread onto baking sheet.
Sprinkle with rosemary (and sea salt). Bake at 450º F for
30-40 minutes, depending on desired crispiness

That’s it! I told you it was easy!

If you liked that one, there 80 or so more where that came from .  Go here now to grab a downable version of the recipe book Transform30 for Life Recipes. Transform30 is a 30-day program using Juice Plus+ products to put you on track to a healthier you–free of disease and sickness

Love & RAWspect,

Jicama "rice" and orange spice

Here’s an old video I made (in May 2013, just before I got dreadlocks. haha) of a new dish I tried. Yum! Check it out…

Stuck on pasta? Think you won’t survive without your rice dishes? Well, I have a treat for you! BTW, you know that starch is bad news for your body, right? So, why are you still eating white rice? At least switch to brown rice. But if you want to go all the way healthy, use jicama–a super food–and trick your mind into thinking you’re eating rice! Here’s how…

Need some healthy recipe ideas?  Below are some great resources. 
These downloadable publications put tasty healthy cooked and uncooked recipes instantly at your fingertips!

Living Superfood Recipes – downloadable version 
​Get Your RAW On Presents “Transform30 for Life” Recipes

26 Tips for Healthier Juicing – downloadable

quinoa chocolate chip cookies

Compliments of my friend, Tamara Carter.
Quinoa is packed with protein, fiber and iron. Try these creamy cookies to sneak some of this superfood into your diet. 

Here’s what you need:
1/2 cup natural peanut butter
2 tbsp applesauce
1/4 cup raw honey or agave
1 tbsp pure vanilla extract
1/2 tsp sea salt
1/3 cup almond flour
1 1/2 cups cooked quinoa (about 1/2 cup of uncooked quinoa) or 1/2 cup soaked quinoa
1/4 to 1/3 cup dark chocolate chips

Here’s what you do:
In a small bowl, combine the peanut butter, applesauce, honey, vanilla and salt. Add the rest of the ingredients and mix until combined. Spoon rounded tablespoons of cookies on a cookie sheet lined with parchment or wax paper. Place in the freezer to set, about 20 minutes. Enjoy!

No-Bake Peanut Butter Pie

No-Bake Peanut Butter Pie


Here’s what you need

  • 1 cup peanut butter or allergy-friendly alternative (230g) 
  • 3 medium bananas (300g) 
  • 2 tsp pure vanilla extract
  • 1/8 tsp salt, plus pinch more if using unsalted pb
  • 1/4 cup virgin coconut oil, melted (Can sub with 1/4 cup extra pb; the texture will just change) (50g)
  • stevia extract to taste, or 3-4 tbsp powdered sugar, or pure maple syrup

​Here’s what you do

Blend everything together very, very well. (I used a Vita-mix for this.) Pour into a prepared pie crust or springform pan–this pie can easily be crustless!–and freeze until firm. (If not using the coconut oil, just chill in the fridge instead.) Pie should be kept cold; I keep it in the freezer. Just thaw before eating, and the mousse-like texture will come right back! If you want a deeper-dish pie, use: 1 1/2 c peanut butter, 4 1/2 bananas, 1 tbsp vanilla, a little over 1/8 tsp salt, 1/4c plus 2 tbsp coconut oil, and stevia to taste or 5 tbsp powdered sugar.

Total Time: 10m
Yield: 1 pie


  • 1 1/2 C Walnuts
  • 1 C Macadamias
  • 5 Dates (soaked until soft)
  • 2 T Coconut oil

Pulse walnuts and macadamias in food processor until coarsely chopped. Chop dates and add to food processor with coconut oil. Process until well blended. Press into tart shells two 4 inch tart shells. Crust should be 1/4″ thick all around.

Broccoli Cabbage Summer Slaw

Broccoli Cabbage Summer Slaw


Here’s what you need:

  • 1/3 cup vegannaise 
  • 3 Tbsp. fresh lemon juice
  • Sea salt and freshly ground black pepper
  • 1 small bunch broccoli (about 12 oz.)
  • 1/2 medium purple cabbage, thinly sliced (about 6 cups)
  • 2 scallions, thinly sliced
  • 8 oz. sugar snap peas, thinly sliced
  • 4 Tbsp. chopped fresh chives, divided

Here’s what you do:

  • Grate the cabbage into thin slices.
  • Using a vegetable peeler, peel broccoli stalk if skin is thick. Halve broccoli lengthwise, then thinly slice crosswise, starting at crown. 
  • Toss broccoli, cabbage, scallions, sugar snap peas and 2 Tbsp. chives with the vegannaise in a large bowl; season with salt and pepper. 
  • Serve slaw topped with sesame seeds and remaining 2 Tbsp. chives.
  • Slaw can be made 6 hours ahead. Cover and chill.

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