Grail Springs Media



Letting Go Ritual ~ Task for This Easter Weekend

While you are experiencing now in your 10th day of your 21 day cleanse what it feels like to be rid of some old aches and pains, extra pounds you don't need, and hopefully the emergence of new and inspired energy, this is the right time to reflect on old habits that you would like to say good-bye to for good. Get your entire family involved including children who love this little ritual.

Over the Easter holidays take your family to a park where there are forested trails or meadows and a body of water like a river, pond or lake.  As you walk the trails contemplate those things you would like to change in your life and as you are thinking of each,  pick a flower, a leaf or a stem. Acknowledge with gratitude to the plant for its assistance with this ritual.

When everyone feels complete, go stand at the shore and toss the flowers one by one, assigning each to one thought, one habit. And as each flower hits the water, watch it float away and say good-bye to that which you wish to let go of...

Laxative Remedies

Day 10-Cleanse
Day 2 - Juicing !
How are you feeling?
Day 3 can be a bit of a rough slide for me, but let me tell you it does get easier. You come to realize how little food, we actually need in our bodies.

key points to keep in mind when juicing, organic is best, and fresh is vital.

Have you been Starting their day off with a vega shake, Vega is a great way to get that extra boost needed first thing in the morning!
If you are feeling the need for an extra boost of energy in the afternoon. Try the grail elixir with cayenne. Cayenne is known to provide quick energy along with heating the body to draw out toxins faster. If this doesn’t cut it for you , add in a scoop of vega to your juice.
Drink lots of herbal teas, grail elixir, lemon water (liquids,liquids liquids , will keep the fluids flowing in the body to flush out those toxins.

Laxative Remedies for Constipation

1) Put a 1 tbsp of Apple Cider Vinegar in a glass of water (first thing in the morning is best). This is a natural laxative that Centers the digestive track and purifies the blood.
2) Prune juice - Put 4 prunes into your blender. Add in 1 cup warm water. Blend
3) Add to your juices (or food) - Flax oil (1tbsp)
-Psyllium husk (1-2 tsp)
- Flax seeds (flaxmeal)-(1 tbps)
4) Herbal laxative teas
5) Celery juice

Day 10! Makarasana - stretch out and relax!

Makarasana is the one of the best asanas for relaxation on both a physical and mental level. It also slows down the breathing process and the heart rate.

Lie flat on the carpet with the chin, chest and abdomen touching the ground.
Stretch out the legs together at full length.
Keep the arms on their respective sides.
Spread the legs comfortably apart and rest them on the floor.
Heels must point towards each other and the edges of the feet must touch the floor.
The feet should be at right angles to the legs and the toes pointing outward.
Raise your trunk and head.
Bring one hand beneath the opposite shoulder and grasp it lightly and place the other hand on the opposite shoulder and grasp it lightly. Do this in such a way that a 'double triangle is formed with the folded elbows resting exactly above one another and the forearms crossing the opposite upper arms.
Rest your forehead on this 'double triangle' and dip your face in the space in between.
Close your eyes and relax.
Do abdominal breathing and maintain this position as long as comfortable.
Lie on your back and resume.

Makarasana induces a complete relaxation of the body and mind.
It relaxes the muscles and relieves the fatigue after a strenuous asana.
The asana relieves and helps correct many breathing troubles and disorders in the genito-urinary system.
It helps to reduce high blood pressure.
Makarasana stimulates the small intestines which, in helps the digestive processes.
It prevents scoliosis and flatulence


"Look within!... The secret is inside you."


Life Coaching - Day 10 - What is New For You?

At this stage in the cleanse, and especially over the next few days as you juice fast, you are going to start to get some inklings, ideas and inspirations.

Do capture your thoughts and ideas in your journal as they come up. Nothing is too silly or immaterial...It is all important. You are starting to hear your inner voice of wisdom.

You might get some interesting answers if you pondered one or more of these questions:

- What is different for me now?
- What am I realizing that I didn't know before?
- What am I sensing that I didn't sense before?
- What am I feeling that I didn't feel before?

Notice yourself and feel great when you see that your experience is changing and new things are appearing! :)

Happy cleansing...


Deep cleansing detox facial the way Gramma used to do

Take time this week to pay attention to your face as well as the rest of your body. Every surface of your skin is trying to release toxins while you are on your 21 day cleanse. Here is a simple facial you can do at home at that is deeply, relaxing, cleansing and refreshing. And you can continue to do this every few weeks permanently.
  1. Start off by using a gentle cleanser to remove any make up and residue.
  2. Fill a bowl with very hot water and add a few drop of essential oils according to your skin type (see below for some ideas).
  3. Lean over and drape yourself with a towel for approximately 10 minutes. Make sure you are comfortable.
  4. Gently pat skin dry with the towel.
  5. Apply mask for 15 minutes.
  6. Remove the face mask with a cool, wet facecloth.
  7. Fill bathroom sink with approximately 3 cups of cool water and add 1 Tablespoon of apple cider vinegar. Mix. Close eyes tightly and splash face over and over again for just a minute or so. Tap dry. 
  8. Apply your nighttime moisturizer or night serum.
Essential Oil Guide - you can use one or any combination of these:
  • Dry skin: geranium, neroli, rose, sandalwood
  • Sensitive skin: lavender, rosewood, chamomile (you can even put loose chamomile tea in the hot water)
  • Oily skin: patchouli, basil, lemongrass
  • Mature skin: lavender, jasmine, geranium, rose, ylang-ylang
Homemade Facial Mask:
  • Mash an over ripe Avocado (just think - you never have to throw them out any more!)
  • Add one tablespoon extra virgin olive oil and mix together.

Fitness Day 9 ~ Sit, stretch and clear your mind

Paschimottanasana (Seated Forward Bend)
Is a foundation Yoga pose that greatly helps you go within yourself, in a manner that restores both your body and mind. Sitting in this asana can help a distracted mind, unwind. The literal translation of the term Paschimottanasana is “intense stretch of the west.” In ancient times yogis were known to bow down to the rising sun in the east. Thus by doing this, intense west stretch they aligned themselves on an east-west axis. How deep physically you go into the pose is not half as important as how much you are able to surrender while doing it.

1. From a seated position, with legs out front bring the arms straight out to the sides and up over your head.
2. Inhale and draw the spine up long.
3. As you exhale, begin to come forward, hinging at the hips.
4. On each inhale, extend the spine, and on each exhale, come a bit farther into the forward bend.
5. Keep the neck at the natural extension of the spine.
6. Do not round the back.
7. Take hold of the ankles or shins, whichever you can reach.

Beginners: Put padding under the sit bones if necessary. Imagine the belly coming to rest on your thighs, rather than the nose coming to the knees this will help you keep the spine long instead of curving over.
Advanced: If you can easily grab the soles of your feet, try taking a block in front of the feet and holding that instead.


"Knowing others is wisdom, knowing yourself is enlightenment."

Lao Tzu

Life Coaching - Day 9 - What Matters to You?

One of the great things about cleansing is you clear away a lot of the junk in your diet and your life.

Hopefully, what you are left with, is what really matters to you. Or, you may decide, hey, there's not all that much here that does matter!

It's time to reflect a little and decide...What really does matter to me? These questions would be good to journal on...

Before the cleanse, what values did my life reflect? If I really look at how I was spending my time and energy, what was I emphasizing?
What would I like to devote more of my energy to?
What elements of my life are absolutely crucial to my fulfillment? What things aren't so crucial?
What am I discovering matters more to me than I realized before?

There is no better time than now, as you begin to think and feel more clearly than you ever have before, to reflect on what really matters to YOU!

Happy Cleansing!


Is Juice fasting for you?

Day 8 cleanse
Reflect –
What benefits do I want to receive from this cleanse?
Why should I juice fast?

Juice Fasting For Detoxification
A juice fasting detox is one of the simplest and most successful ways to cleanse your body. Raw organic juices contain high levels of vitamins and nutrients and will help your body to expel toxins that have accumulated throughout the body.

Juice Fasting for weight Loss
How Toxins Keep Us OverweightWhen toxins from our environment accumulate inside our bodies, the liver develops fatty acid saturation and as these vital cells die, bile flow becomes inhibited making the digestion of fats more difficult. Your metabolism also slows down.
On top of which, your fat cells actually protect you from the toxins in your body. When toxins enter your body, your body must either eliminate them or store them in a safe place so that they don’t harm you.
One way your body does this is to store your toxins as fat. One study recently found that most people are storing somewhere between 400-800 toxic chemicals in their fat cells.
An internal system sluggish with toxic overload cannot operate properly and this includes your metabolism. Once toxins are eliminated, everything can work again properly, and your metabolic rate will increase, which will help you lose weight faster and easier.
That’s what happens when you follow the Juice Detox Diet – you eliminate toxins. A lot at first, to give your system a kick-start, then you will continue to do so, no matter how many you ingest on a daily basis.
And that’s why the Juice Detox Diet is the best weight loss program! Because it LETS your body lose weight.

Life Coaching - Day 8 - What Have You Learned So Far?

You've done an amazing thing for yourself so far, and you are about to take things deeper.

First, lets' figure out what we've learned so far...These questions could be good to pose to yourself and answer in your journal...

What have I learned doing the cleanse so far?
What is easy for me, and what is quite a challenge?
What feelings have come up for me?
What thoughts have come up for me?
What parts of myself are emerging that I don't normally see?
What else is important for me to realize right now?

Let's start the reflection process by seeing where we are at!

Happy Cleansing...

6~Minute Morning Practice for Body, Mind & Spirit

For step by step instructions and to find out the story behind 'The Grail Morning Mantra' click here

Fitness Day 8 ~ Open - Relax - Reflect

Reclining Bound Angle Pose

Today's asana will help you open your sacral area, which aids in the movement of energy, allowing for increased space within. With more space we can begin to work on inner reflection and balancing emotions. When practicing this asana turn on a beautiful piece of music, creating a sublime space for you to rest in. Set your time for 10-15 minutes.

Sit on the floor and place a pile of blankets, a couch cushion or yoga bolster behind you. Do not sit on the cushion. If your neck is sensitive, place the cushion the long way so that when you lie down over it your head lies on the cushion and is supported. If you want to stretch deeper, place the cushion the short way so that when you lie over it the top edge of the cushion hits below your armpits and you head is tipped slightly back.

Before you lie down bring the soles of your feet together and let your knees fall as far as they can out to the side. This is like an inner thigh stretch. Place enough pillows or blankets under your knees so that they touch. It is important to let your body relax so make sure your knees are touching the pillows and you are not holding them up.

Lie back over the cushion. Let your knees relax on the pillows. Bring your arms out to the side in a T position with your palms facing the ceiling.

Focus on taking deep belly breaths and with each exhale allow your body to relax more deeply into the pillows and cushion. Hold for as long as is comfortable.


* stretches inner thigh and groin muscles

* frees energy flow in pelvic area

* stimulates abdominal organs and improves mobility in digestive organs

* helps relieve the symptoms of stress, mild depression, PMS and menopause

* relaxes the mind and the central nervous system

Contraindications/ Cautions

* groin or knee injury

* lower back injuries


"Life isn't about finding yourself. Life is about creating yourself"

G. Bernard Shaw


The Alchemist’s Bath: toxins out ~ minerals in!

"All Medicine is in the Earth" ~ Paracelsus

Mother Earth’s Magic Healing Potions:
Minerals play an enormous role in our ability to stay healthy but are often not addressed or talked about in mainstream medicine.  95% of our body’s functions, like the simple task of just thinking are dependent on minerals being present. The millions of individuals who experience lethargy in their day likely have a lack of sufficient minerals in their diet. Supplementing the body’s mineral intake through natural products from the earth is one effective and potent way to acquire the necessary minerals we need.

End each few days of your detox program with a 20 minute detox bath, also a great time to decompress, relax and just breathe in some quiet time just for you. I suggest using Himalayan bath salts, Austrian moor mud or organic seaweed powders. Dead sea salts and Himalayan bath salts are readily available at health food stores. These gifts from Mother Earth will not only help to draw out the toxins but what they offer up in the way of minerals is powerful.

Adopt a weekly detox bath for life for general health maintenance and disease prevention.

Fitness Day 7 - Tratak Meditation

Good Morning Cleansers!

As we move into our 2nd week, and begin to change our focus from detox to reflection, I hope that you will open up to this very simple, yet power practice.

Tratak or steady gazing is an excellent concentration exercise. It involves alternately gazing at an object or point without blinking, then closing your eyes and visualizing the object in your mind's eye. The practice steadies the wandering mind and concentrates the attention, leading you to focus with pinpoint accuracy. Wherever the eyes go, the mind follows, so that when you fix your gaze on a single point, the mind too becomes one pointed. Tratak meditation extends beyond a simple gaze; it is about attuning to your higher-self. If a seeker sincerely enters into Tratak meditation daily, they will quickly experience the beauty it adds to their life. The seeker is filled with will power, determination and focus.

Breathing Images – Candle Light Meditation

A conscious breathing of light into the eyes in the form of images can be experienced, as a delicate process in which the light meets and mingles with a current of will forces from with the human being. To experience the mingling of currents puts the human being at the door to higher worlds.

Candle light exercise:

Observe a candle flame for a full minute. Watch it with open eyes and heart, see the energy as it moves around the flame. Draw this light into your heart, passing it through your 3rd eye centre. After a full minute has passed, gently close your eyes and observe the after image, using your in-sight. Connect to the image created within, watch it pulse and ebb and change colors until no image is perceptible. Pay very close attention to the inner state after the image fades away. It is this state of inner awareness that we seek, to prepare ourselves for deeper states of meditation.
Once this practice becomes familiar, visualize a current of energy rising up the back of the spine from the kidney area into the back of the brain, through the optic nerve, and toward the front of the head. Once this is a full experience, combine the first exercise with the second.
Begin by establishing the current from the kidney to the eyes, then open the eyes and observe the candle flame for a minute. Then close your eyes and pay attention to the place in the head where the after-image meets the kidney current – where human will meets the sense impression.

"Meditation brings wisdom; lack of meditation leaves ignorance. Know well what leads you forward, and what holds you back, and choose the path that leads to wisdom"


Life Coaching - Day 7 - Cleansing Your Mind

Congratulations, you've made it through the first week of the cleanse! You have cleared away a lot of the things that have been getting in the way...In your body, in your house, and in your life.

Soon, we'll be taking this deeper, but let's turn our attention to one more area of our whole self, our mind. There are toxic words and phrases...What if we do our best to stay away from some of these? It'll help you during the cleanse, and, if you can make it a habit, you can completely change your life by changing your internal dialogue.

In general, toxic words and phrases can be recognized by the way they limit, obscure and/or bring your energy down.

Here are some common toxic phrases and suggested alternatives!

I should...I would love to, I have great reasons to, I choose to, I choose not to
I have to...I would like to, I would not like to
I can't...I can

What toxic phrases do you use with yourself, and what more empowering words can you replace them with?

Happy Cleansing!


Good Poop!

Day 6 Cleanse

Hello Happy Cleansers!!
I have had a couple of great questions regarding bowel movments , so I thought I would share this with everyone.

A Body Detox Gives You Regular Bowel Movements
The smell, weight and color of your stool provides a great deal of information about how your body is doing, health wise. Many people use the bathroom and then flush their stool quickly without a second thought. If anything, you are probably aware of how often you go, but have no idea what your poop looks like.
How a Body Detox Can Help
The next time you have a bowel movement, take a moment to observe your stool. The ideal stool should be medium brown (the color of a paper bag) and buoyant. It should also appear smooth and taper off at the ends. By observing your stool, you will start to notice that when you eat fried foods or junk food, your stool is dark brown, bulky and sinks like a rock to the bottom of the toilet. However, when you eat healthy foods, such as fruit and vegetables, your stool will be medium brown in color and float at the time. The smell of a healthy stool is less pungent and is easier to expel from the body. A stool produced from fried foods will have a foul odor and will require more pressure in order to release it from the body. Too much straining in the anal area can lead to hemorrhoids. A body detox will regulate your bowel movements and soften your stools. The easiest way to detox your body is to incorporate fruit and vegetables in to your daily diet.

Fitness Day 6 ~ Time for a rest - Corpse Pose

WOW! Cleansers! Day 6!

I hope you are beginning to feel very well connected with your body and breath.
Today I ask that you set some time aside and go through the first 5 practices in order, ending with today's asana

- The Corpse Pose -
(shah-VAHS-anna) sava = corpse

Even relaxation can bring out the best in you — but make sure you do it properly. The Corpse Pose or Savasana may look like a simple relaxing pose that is done in between or after an Asana, but this excerise requires a lot of concentration and will develop through continued practice. This exercise, if done correctly, will stimulate blood circulation and will lessen or relieve; fatigue, nervousness, asthma, constipation, diabetes, indigestion, and insomnia.
It will also improve your mental concentration.

Getting into the pose:

1. Come to lie down on the back.
2. Let the feet fall out to either side.
3. Bring the arms alongside the body, but slightly separated from the body,
and turn the palms to face upwards.
4. Relax the whole body, including the face. Let the body feel heavy.
5. Let the breath occur naturally.
6. To come out, first begin to the deepen the breath.
Then move the fingers and toes, awakening the body.
7. Bring the knees into the chest and roll over to one side, keep the eyes closed.
8. Slowly bring yourself back up into a sitting position.

Yoga is invigoration in relaxation. Freedom in routine.
Confidence through self control. Energy within and energy without.
~Ymber Delecto

Life Coaching - Day 6 - Feeling

One thing about a cleanse is, if you have been avoiding your feelings, you are going to find out. If, before, you managed your feelings with chemicals (sugar, caffeine, etc.), you are going to be left with the necessity of actually feeling your feelings. And that can be a little uncomfortable at first!

Feelings are their own cleansers, moving through our body and clearing our energy. But only if you let them move through you!

This cleanse gives you an opportunity to feel. In fact, you'll find that you can feel more and more as the cleanse continues. Think you already feel too much? That's resistance. Let go and let yourself feel. There are many advantages to a freely flowing emotional system. You are about to experience them yourself!

Happy Cleansing


Unplug This Weekend ~ Embrace Earth Hour ~ Wellness Coaching

  • 8am - hot water and lemon juice
  • dry skin brushing and shower
  • yoga stretch
  • 10am fruit smoothie breakfast
  • rest and relaxation
  • mid-morning snack
  • 12pm rest and meditation
  • lunch
  • long walk or jog
  • 4pm afternoon snack
  • journal about your week
  • 7pm dinner
  • detox salt bath
  • 8:30-9:30pm unplug for Earth Hour, light candles and use this time to meditate on your vision for the future of our planet
  • 10pm bed

Greens, Greens, and more Greens

Good Morning Happy Cleanser!
How are we doing today? Have we been eating LOTS of greens? Eating lots of greens is an important part of our detox diet.

Learning to eat enough greens usually requires a shift in perspective. Most of us grew up regarding greens (and other veggies) as a side dish; something we eat in small portions every once in awhile. Greens are great purifiers. They work specifically to support your liver and help usher toxins and fat out of your body.
During your detox (and as part of a long term healthy diet) greens should be brought front and center, featured as a regular main dish! The green salads you eat during your detox should be loaded with nutrients and a wide variety of fresh ingredients. And there’s no need to be stingy in your salad making. A big salad makes a great meal all on its own.
A chef salad is a great opportunity to incorporate many different vitamins, minerals, antioxidants and other micronutrients into one meal. This creation will give you the full spectrum of vitamins and minerals along with healthy fats and proteins. Fresh herbs also enhance the nutrient value, detoxifying power and flavour of your chef salad.

1. Combine dark and light leafy greens; yellow, orange and red vegetables; nuts and seeds; and avocadoes.
2. Have fun with your chef salad adding in as much goodness as possible. Fresh whole basil, mint leaves, etc. roasted nuts (almonds, pine nuts). Protein: Add in crispy tofu, crumbled on top or a few tbsp hemp seeds. Throw in some chickpeas or cooked quinoa.

Life Coaching - Day 5 - Cleansing Your Calendar

You are a divine being, and you have the right to participate in things that you enjoy, and to not participate in things that you don't enjoy.

How much does your work and social calendar reflect how you really want to live?

You may feel more like adding things that you really want more towards the end of the cleanse, when you are learning more about living as your true self. But, for now, are there some things that clearly you don't enjoy?

If being with certain people, or doing certain things, doesn't feel right to you, they are activities that aren't currently a match for your deeper self, and can be cleansed!

Are there some events and activities you are ready to let go of? Letting go of the things that are not right, makes room for the people and things that are right! :)

Happy Cleansing!

Fitness - Day 5 ~ Supta Pawanmuktasana - gas relieving pose! :)

  1. Lie flat on the back with legs together and straight. Puts arms by side, keep palms down. Keep head, neck and spine aligned.
  2. Bend the right knee and clasp the finger at the shin just below the knee.
  3. Left should be touching ground and to be kept straight through out the practice.
  4. Take a deep inhalation and fill maximum air in the lungs.
  5. Raise the head and shoulder while holding the breath and try to touch right knee with the nose and hold for few seconds. Do not strain.
  6. Now slowly bring your head down while exhaling. Make sure not injure head by hitting it to ground. Bring it down gently.
  7. Return to base position. Relax the body. Once again start with right leg and repeat sequence five times.
  8. Practice with left leg five times.


  • Inhale deeply in step 4.
  • Hold in final position when touching knee with nose.
  • Exhale on while bring head downwards to mat.


It removes accumulated waste, especially flatulence and offers relief in acidity that comes from excessive toxic condition in the body. It facilitates peristalsis and excretion. It eases the nervous tension that keeps the spine contracted and all the muscles that stiffen with stress, thus helping with emotional cleanup and spinal alignment. It hikes metabolism, which becomes sluggish when body is filled with junk food or mismanaged health. It heals or helps control most degenerative ailments, which are a result of toxic lifestyle mismanagement, such as diabetes, BP, stress, depression and uro-genital disorders.


I hope that you all are practicing your breathing and adding in each pose everyday. Taking just 10 minutes to take care of your body through this process will help immensely with the physical responses of the cleanse.
Please comment with your feedback - I would love to know how you are doing!!
Do you feel lighter? Are you breather deeper?
Enjoy the connection you are making with your body, mind and spirit!

Namaste ~ Amanda


"When the breath wonders, the mind is also unsteady. But when the breath is calmed the mind will be still, and the yogi achieves long life. Therefore, one should learn to control the breath." Hatha Yoga Pradipika


The kitchen Is The Heart Of Any Home

Day 4-Cleanse

Your kitchen can help keep you calm, cool, and collected or it can distract you when its in disarray. Houses speak your language. Rooms take on your sensitivity, mood , attitude and spirit. And when you are feeling discouraged your four walls will comfort you because they will reflect back on you , remind you of your energy and personality. A house becomes your friend. My focus today is on the kitchen. Take the time this week to make your kitchen reflect your unique personality and sooth your senses. By infusing your kitchen with some of the natural, nourishing elements below, you'll have the energy to shine when it matters most.

Sight: Lots of live greenery - easy to care for plants such as lucky bamboo. A beautiful arrangement of Colourful flowers. Pictures of loved ones or artwork strategically displayed on your fridge.

Sound: Delicate wind chimes outside the kitchen window. Soothing music or a small water fountain. Early morning sounds from an open window

Taste: Fresh fruit in a wicker basket or ceramic bowl. A display of teas on your kitchen counter.
Clear mason jars filled with nuts and grains. Oatmeal -Tahini cookies (mmmm-that sounds good)
Here's the recipe!

1/2 Cup agave nectar or honey
6 Tablespoons tahini
1 tsp cinnamon
1 Cup oats
1/2 cup chopped walnuts (or any other nuts)
1/2 Cup Dark chocolate chips (dairy free)-optional
1) Preheat oven to 325 . Mix Agave or honey with tahini, then add oats and cinnamon. Fold in nuts and chocolate chips (optional) Drop by teaspoonfuls on a baking sheet (lightly greased or lined with parchment paper)
2)Bake for about 12-15 minutes or until lightly browned on bottom.
3) Remove from oven and let sit for 1o minutes, then transfer to a rack to cool completley.

Brush it Off! ~ Wellness Coaching

"Don't take it personally" they say. You'll reduce your stress level if you just brush it off!

AND It's just as important to brush off dead skin cells so toxins can pass...

Here's a 3 minute Daily Dry Brushing Sequence that you should begin in the next couple of days:
Adding 3 minutes of dry brushing just before your morning shower will optimize your detox experience. Preparing the skin is essential. Salt scrubs or dry brushes are excellent ways to wake up the body and prepare your skin to eliminate toxins.  The skin is responsible for eliminating one third of the body’s waste each day. While you are dry brushing the skin you are also providing a gentle massage to the organs. Purchase a simple dry brush, with soft natural bristles or a loofa. You can even use a rolled up face cloth if you can’t find a brush. Stand in the shower or tub with the water off. Beginning with your feet, start to rub your skin in circular motions using firm but gentle pressure. Always work towards the direction of the heart.  Avoid irritated skin and face.  This whole process should only take you three minutes.

Other benefits to incorporating skin brushing into your daily regime:

1. Tightens the skin and prevents premature aging
2. Tones the muscles
3. Cleanses the lymphatic system
4. Removes cellulite
5. Improves circulation
6. Stimulates digestion
7. Improves the function of the nervous system

Fitness - Day 4 ~Kapalbhati - A Powerful Mind Detox Technique

Kapalbhati: To Bring The 'Spark' Into Your Life

Kapalbhati is a power breathing technique that is proven to help overcome blues, negativity, stress and depression - in a minute! Almost all mind-body schools have used this single mind detoxification technique in some form or another - with dramatic results. More importantly, it is the only technique used exclusively for mind purification among all the Yoga cleansing routines. It is called cleansing breath or "kapalbhati" in Sanskrit. So we all know that laughter is the best medicine. But do you really know why? No point in guessing - because, it works exactly the same way as this cleansing breath technique. Kapalbhati has a remarkable effect as a de-stressing tool and clearing the mind of negative emotions. In fact, the Sanskrit words "Kapal" means the skull and "bhati" means polishing or shining. "Kapalbhati", as the name suggests, is a method to make the head "sparkling clean" and devoid of toxins.

Who Should Not Do It?
If you're suffering from cardiac problems, nasal obstruction, cold any severe respiratory infection, it is advisable to consult your physician. It should also be avoided if you suffer from high blood pressure, diabetes or abdominal ulcers.

The Method
Although, the cleansing breath is remarkably simple, it is important that it is done properly. Sit in a comfortable position with spine erect. You can sit either cross-legged or in any position that you feel comfortable. Breathe normally for about a minute. Once composed, you can begin. First, exercise the diaphragm by exhaling suddenly and quickly through both nostrils, producing a "puffing" sound. Don't focus on inhalation. It will be automatic and passive. The air is exhaled completely from the lungs with a sudden, vigorous stroke while simultaneously drawing inwards the abdominal muscles. The breath should be expelled fully. Inhaling is automatic - the abdominal muscles will relax automatically. This exercise should be done in three rounds, each consisting of 11 strokes (for the beginner - up to 30 for a more advanced practice).

Life Coaching - Day 4 - Cleansing our Finances

We all are capable of and deserve great abundance. Most of us have some toxins getting in the way of allowing the abundance that wants to come our way. With positive intention, here are some ways you can cleanse your finances to remove the toxins and make room for more!

- Get your bills paid and up to date
- Establish automatic payments for bills
- Establish automatic payments for yourself (savings)!
- Take care of any outstanding paperwork
- Be sure you are informed and feel great about your investments
- Be up front and make payment arrangements for any debts you still have

What we are really doing here is detoxing any negative, fearful or dead energy out of our financial life! There is also something very powerful about putting positive energy towards our abundance.

Happy Cleansing!


Don't let a caffeine withdrawal headache get the better of you ~ Wellness Coaching

If you are experiencing headaches from a caffeine withdrawal let us remind you that you need not suffer through it. If it goes beyond a 6 on a scale of 1-10, don't hesitate to take a regular recommended dose of Tylenol or Advil. Pain is not our objective. Pain will only cause you stress which will in turn affect your chemistry and increase your acidity within your body.  Take an aspirin, breathe deep, go for a walk, and even try putting your feet in a bowl of hot water for 10 to 15 minutes. This draws blood down from your head and into your feet which helps to relieve headache pain.... yes, an old wise woman's remedy I was taught many years ago. And it works!

Caffeine withdrawal headaches should only last 24 to 48 hours. If you are continuing to experience intense headaches after 48 hours, or the aspirin is not working, or they are reaching migraine levels, have a 1/4 cup coffee to ease the intensity.  Again, pain is not the objective here and a compromise is quite acceptable.

Fitness Day 3 - twist out the toxins!

Just like wringing out a wash cloth, twisting your spine will help the body release its accumulated gunk! Making the twist restorative keeps the process gentle and nurturing - two qualities we all can use more of, especially as we move deeper into our cleanse.

Sit on your mat. Bend your right leg bringing your foot just underneath you. Inhale and pass left foot over right knee, placing it on the floor beside the right knee. Place right hand on the floor beside your hip. Simultaneously, place left elbow on right knee, using it to increase the twist that you will soon be creating at the spine. Exhale and twist completely towards the right and look over the shoulder. Ensure that the spine remains erect and the right foot remains flat on the ground. This correction is important to fine-tune the detox effect of this twist. Also, remember to use your left elbow to increase the effect of the twist by pressing the knee backwards. Breathe normally, holding the pose for a few seconds. Release. Repeat three times. Then repeat the same steps for the opposite side.

Benefits: This gives a powerful squeeze to your stomach, squeezing the body’s most important detox player – the liver, which is involved with over 500 functions, including detoxification of any junk we consume, like coffee, alcohol, etc. The transverse squeeze also works on the other organs and glands of elimination and excretion, including the entire uro-genital system, the spleen, kidneys, and the adrenals (involved with stress management). It busts constipation, a major problem of those with mismanaged metabolism and toxic over-kill. The squeeze-release effect it provides sends a fresh gush of blood into these regions, rejuvenating them and hastening the inner clean-up.

Twist - turn - breathe - clean - empty out - let go!

Life Coaching - Day 3 - Cleansing Your Voice

You have a sacred and powerful gift. It is your voice. Your truth. Your expression of you.

In our complex social environments it is oh so easy to find yourself drifting from the truth, expressing thoughts and making comments not because they are true for you, but because you think it's what people want to hear. Or, you may be acting unconsciously, from personality, so expressing old patterns and hurts, not current truth.

Why not cleanse your entire system, from your heart and mind, through your mouth, and into the world around you, of words that are not true. Words that aren't in alignment with who you really are. Words that come from places other than truth, love and compassion.

It's quite easy. It means being conscious, and present with yourself. Knowing what you think and feel, then opening your mouth. Once you start to cleanse your voice, you'll start to make room for your true wisdom and greatness.


Day 3 -Detox Tips

Good Morning Happy Cleansers!

How are we feeling today?

Day 3 can be a bit of a challenge, but those unwanted coffee headaches should soon be easing off .

Detoxing Tips

1) Remember to start the day off with warm lemon water to flush the kidneys and alkalize the body.

2) Chew your food 8-12 times and eat slowly. Take a deep breath in between each bite (this is alkalizing to the body)

3)Sip on water during meals but try not to exceed 4 oz. You want to dilute your digestive enzymes just enough to get the food down smoothly but not drown them out so they won't due their job properly.

4)Drink plenty of purified water ( at least 8-10 cups per day) This is essential throughout the program because it helps to flush out the many toxins that will be stirred up and eliminated from fat stores and organs in the body. Drinking adequate water will provide the necessary fluid for your body to push toxins out of your lymphatic system through the creation of lymph fluid.

* You may be feeling headaches, increased tiredness, and nausea at this time. This is the detox process beginning. Please don't get discouraged, these symptoms will soon subside and you will feel revitalized and full of energy! Try taking herbal teas with honey every 2-3 hours until symptoms subside.*


Replacing the old snacks with the new energy fueled ones!

Try to take some time out to prepare your snacks for the week ahead. Pre-cut your veggies and keep them in tupperware containers in your fridge. This way you have them readily available for snacks and meals.

Pick and choose from these healthy snack ideas and have them on hand during your detox. Depending on your metabolism and your level of detoxing you may or may not need to snack. But you’ll want to have cleansing snacks available when and if you have cravings between meals so that you don’t reach for something outside of your detox plan.

The best things to consume between meals are filtered water (with lemon) and decaffeinated herbal teas. Drinking lots of water and tea in between meals will flush the toxins out of your system as well as well as ward off hunger. Often that will be enough. 

Note: Feelings of hunger often indicate mild dehydration and are relieved when you hydrate. Wait 5 -10 minutes. If you still feel hungry, then reach for a cleansing snack.

Cleansing snacks: should mainly include, fresh raw veggies, fresh raw fruit (fresh fruit should be consummed in the morning only), dried fruit, raw nuts ( make a trail mix), or any of the specialty detox snacks listed below.

Heart Healthy Cookies
These recipes are a life saver when you’re wanting to stay on track. Cookie cravings are no problem as long as you have a few minutes to throw a batch of these in the oven. They are all natural, loaded with protein and totally delicious!
1/2 cup coconut oil (room temperature)
1/3 cup agave nectar
2 cups raw nuts (use pecans, almonds, cashews, walnuts or any combination of these)
1 1/2 cups arrowroot powder
1/4 teaspoon himalayan salt
1) Preheat oven to 350 degrees F.
2) Cream together coconut oil and agave in a large bowl by hand or with an electric mixer. Make sure to get all the lumps out.
3) Coarsely grind nuts in a food processor.
4) Add the rest of the dry ingredients to the food processor and pulse a few times to mix.
5) Stir the contents of the food processor into the wet ingredients until well mixed.
6) Form into small cookies 1/2 inch thick on oiled cookie sheet and bake at for 10-12 minutes or until slightly brown on the edges.
Makes 2 dozen cookies

Banana Oat Muffins
These sugar free banana muffins is a great snack or dessert on your detox or anytime. It’s easy to make, delicious, full of nutrients and free of wheat, sugar and dairy.

1/3 cup coconut oil (melted and cooled)
2 ripe bananas
1/4 cup agave nectar
1 teaspoon cinnamon
1 1/2 cup oat flour
1/4 cup arrowroot powder
1/2 teaspoon baking soda
dash of Himalayan salt
Approx. 1/3 cup water
1/2 cup crushed walnuts (optional)
1/3 cup crushed walnuts
1/2 teaspoon cinnamon
1 tablespoon agave nectar
Preheat oven to 350 degrees F.
Melt coconut oil in a sauce pan on medium low heat and set aside to cool.
Mash bananas in a large mixing bowl. Add agave nectar and cinnamon and stir well.
Whisk in cooled liquid coconut oil.
Combine dry ingredients in a small bowl and add them to the wet ingredients. Stir well.
Stir in enough water (about 1/3 cup) to reach the consistency of a loose batter.
Stir in walnuts.
Oil the muffin tins (grapeseed oil)or use muffin liners and pour in batter.

Mix up topping and spoon it onto the top of the batter.
Bake at 350 degrees F for about 25 minutes. Test toothpick – it will come out clean when the muffins are done Makes 8-12 muffins

Bake-Free Cocoa Cookies
If you haven’t yet learned about the many health benefits of using dark cocoa in the place of refined and sugar-sweetened chocolate, you are in for a treat. This recipe is only one of the many ways to use chocolate as part of your lifestyle. As you become cleaner you will be more sensitive to the natural stimulating properties in cacao and you will need less and less of it to feel satisfied.
2/3 cups blue agave nectar or maple syrup
1/2 cup almond milk
1/2 cup coconut oil
3 cups quick-cooking oats
1cup flaked unsweetened coconut
6 tablespoons Dark cocoa
1/2 teaspoon vanilla extract

1) In a large saucepan, combine the Agave nectar, almond milk and coconut oil; bring to a boil, stirring constantly. Boil for 2 minutes. Remove from the heat.
2) Stir in the oats, coconut, cocoa and vanilla. Working quickly, drop by rounded tablespoonfuls onto waxed paper. Let stand until set, about 1 hour…

Hemp & Walnut Energy Bars
2 c dates
½ c dried fruit (ex.blueberries, gogi berries
1 c walnuts
½ c hemp seeds
¼ tsp himalayan salt
½ c rolled oats or kamut


1) In a small bowl , pour hot water over dates and let sit for 15-30 min...drain. In a food processor, blend dates & remaining ingredients until mixture starts to pull away from the sides of the mixture and forms a dough. Flatten out on wax paper or saran wrap and put in freezer. Slice as desired

Granola Bars
Homemade Granola Bars are a great snack food. Keep them on hand to pack for lunch or grab on the run. Make a large batch ahead of time and stash them for later. Most granola bars sold in grocery stores are anything but healthy, despite what they claim. It’s always important to look beyond the marketing and really consider the ingredients.
2 1/4 C Old Fashioned Oats
¾ C Sesame Seeds
3/4 c Flax seed meal
1 C Almonds, smashed into pieces (alternatively: cashews, pecans, pumpkin seeds, or walnuts)
1 tsp himalayan salt
1 C Honey
5 T Coconut oil
1 1/2 tsp Vanilla
1 C Dried fruit (cranberries, raisins, chopped figs, dates, cherries, pineapple)
1) In a 9 x 12 pan: combine the oats, sesame seeds, almonds, and salt. Toast in the oven at about 350F for 12 minutes or until light golden. Stir every 4 min or so to prevent burning
2) While waiting for the good stuff to toast, combine the honey and coconut oil in a saucepan and heat until the two mix into a consistent liquid, stirring frequently. Then stir in the dried fruit, allowing them to soften and soak up some of the sauce.
3) Remove the oats, seeds, and nuts from the oven when they are nice and toasty. Remove the sauce from the heat and stir in the vanilla, then pour directly over the toasted mixture. Stir until combined and “ooey-gooey.” Press into the pan and allow to cool. (and try not to eat too much of the deliciously sticky mess)
4) When cool, cut into bars and enjoy!

Fitness Day 2 - Legs up the wall

Legs up the wall - An asana to detoxify ~ Lymphatic cleaning

Because our lymph is rich in white blood cells, it plays a vital role in our immune system and toxin removal from tissues of the body. The better this communication system is working, the better our entire body feels. Our lymph simply has to move around based on how much you move around it uses the contractions and stretching of your regular skeletal muscles. The only way you can ensure proper lymph circulation is with exercise or massage. No other exercise moves lymph around in so many good directions as Yoga!

Viparita Karani or "Legs-Up-the-Wall" is a restorative yoga posture that helps to relieve congestion and rejuvenate the entire lymphatic system. Yoga practitioners of all body-types, ages and levels of experience can practice this pose. During pregnancy, Viparita Karani is the only appropriate inversion to practice. To invert the body, sit with one hip at the wall and knees hugged into your chest. Spin your body towards the wall to simultaneously lower your back to the flow and extend your legs up the wall. If you want to support your lower back, you can prop a folded blanket beneath your sacrum. This pose can be practiced for five to 15 minutes daily. Turn on beautiful music and sink into the experience of healing.

Other benefits of this pose: relieving tired or cramped feet; gently stretching the calves, back and neck; may relieve a mild backache; and calms the mind. Can help improve or eliminate varicose veins. It soothes the nervous system, increasing circulation. Can help bring balance to blood pressure and relieve hyper-tension. It is also cooling to the system and is reported to lessen the intensity of hot flashes. It is especially great for people who spend too much time sitting and standing since it relieves swelling and fatigue in the legs and feet by reversing the effects of gravity. Viparita Karani is good for almost everything that ails you, including anxiety, arthritis, digestive problems, headache, respiratory ailments, urinary disorders, premenstrual syndrome, and menopause. Something to try whenever you can’t get to sleep!

Life Coaching - Day 2 - Cleansing Your Environment

It's Day 2! Congratulations. It's a major step to start the cleanse and keep going! All you need do is take things one day at a time from now on and you are going to experience great benefits.

In order to encourage the process of change, it's time to get rid of things that are keeping you stuck. Here are some suggestions for things you can do to create room in your environment for positive change:

- Clean out a closet

- Organize your home office

- Give some surplus clothes to charity

- Tackle any area of clutter that bothers you

Of course, pay close attention to yourself and how you are feeling. If you aren't inspired or don't have enough energy to tackle your environment, just enjoy that you'll do it soon. However, you might find yourself quite energized very soon!

Getting rid of our physical environment toxins is part of the cleanse.

Happy Cleansing...


Cleaning out the kitchen!

Day 1 –Cleanse To prepare for the detox, remove all of these substances from your house so that you won't have access to them during the detox. These include things like coffee, chocolate & alcohol. The 5 toxic whites: Dairy, flour, sugar, processed salt, white rice. If these substances are not in your house, you'll be less likely to reach for them during the will likely experienced cravings while you detox. This is not only because you're undergoing the detox itself, which can be stressful (and which may make you crave foods as a means to cope), but it also means that at least for that short term, you're giving up certain foods and substances. Of course, for the long term, to maintain your best health you'll also want to give up unhealthy substances long-term, such as cigarettes or excessive alcohol or caffeine.When you experience these cravings, you'll likely also experience withdrawal symptoms, such as headaches, moodiness or other mood changes, stomach aches and other digestive difficulties that come as a result of your body cleansing these substances out of your system. It should help you to know that although the symptoms are uncomfortable, they are also short term and will dissipate over time ( usually by day 3). When it's over, you'll feel and look better and will have given yourself a gift of good health!

Fitness - Day 1 ~ Our Breath

We begin with breath. Just as we first connected when we were brought into this glorious world, we took a deep breath in, engaging us in our present life. Breath is essential to living, and how we breathe determines how full, healthy and balanced our life remains. Deep full breath alkalizes our bodies assisting in the release of toxins. Both your inhale and exhale will be through your nostrils. This is very important as it keeps a careful balance of carbon dioxide in our respiratory system, among many other benefits.
This simple daily practice will encourage you to take care of your life giving breath. Taking less than 10 minutes, but providing vital life force to fill you with vital energy.

Sit comfortably in easy pose (cross legged) on a pillow to open hip flexors, or upright in a straight back chair. Ensure that your spine is straight, shoulders back, and chest open. Keeping your chin parallel to the floor, when our head tilts backward we tend to let our mind wander, and if the chin drops toward the floor, we tend to become sleepy. A deep breath goes all the way down to the bottom of you, to your root chakra. Distending your abdomen - filling up with life force. On your exhale you release slowly and evenly as you pull your belly button in toward your spine.

Begin by breathing slow, deep and even through your nose. Start by paying attention to the slight movement your body is making as you breathe in and out. Take 10 deep, slow breaths, feeling your body gently move.

Next, change your awareness to the feel and temperature of the air as it exits and enters your nostrils. Notice how the air is cool as you inhale, and warm as you exhale. Take 10 deep, slow breaths.

Move your attention now to the subtle sound your breath makes as you draw it in, and send it outward. Do not increase the sound, but tune into the gentle noise your breath is creating. Breathe deep 10 times.

Sit afterward for a few moments and feel the connection you have made between your body, mind and spirit. Enjoy the expansion created within.

Week One ~ 'Wiping the Slate Clean' ~ Wellness Coach

Week one is focused on cleansing the body of toxins, and as a result we begin to eliminate many of the following symptoms:
  • inflammation
  • water retention
  • chronic pain
  • sluggishness
  • sleeplessness
  • low energy
  • bad breath
  • strong body odor
  • constipation
  • chronic bloating
  • thin hair and cracking nails
And this list goes on. If you suffer from any of the above, you should begin to feel some relief by the end of the first week.

Homework: Set your own personal goals and write them down. Keep a journal of your cleansing journey.
Ask yourself "What do I wish to accomplish besides eliminating all of the above?"...
  • weight loss
  • fit body
  • an overall healthier lifestyle
  • ability to manage stress more easily
  • reconnected with self
  • reconnect with my body
  • reconnect with food
  • inspire the whole family to get healthy and stay healthy
  • a new zest for life!
We encourage you to do this homework and even post these goals on your fridge or somewhere where the entire family can be reminded and inspired daily.

We're wiping the slate clean this week so we can start with a new palette! Cheers!


It's Day 1 - Life Coaching

Congratulations.  By joining this cleanse, you have made a powerful decision that supports your holistic health, and the highest fulfillment of yourself and your dreams.  Know that at this very moment, you are doing everything you can to support your own health and happiness!

It’s Day 1, and the most important thing is making sure you give yourself all the tools and space you need to ensure a successful cleanse.  Most people need to make a little space in their lives for the cleanse.  You'’ll be cooking a bit differently, you'’ll be feeling a bit different, and you'’ll want lots of time and space for healing and getting in touch with yourself.

Are there some things you could resolve to set aside for the duration of the cleanse?  Perhaps a worry you'’ve had?  A commitment it would be better to excuse yourself from?  Do you need to temporarily create some space for yourself socially?  Is your physical environment ready to support you enjoying the cleanse and making the very most of it?

Today is your day to make space for YOU as you support yourself in this wonderful process.  Happy Cleansing!

Grail Springs Detox Elixir Recipe

This drink is so tasty it has been highlighted on Entertainment Tonight, served at the Toronto International Film Festival, the Genie Awards and the Bell Celebrity Classic! Besides being delicious, it's health benefits:
  • raises alkalinity
  • detoxifies
  • builds immune system

This refreshing detox cocktail has become infamous at Grail Springs Health & Wellness Center, served daily to guests on our health & wellness programs, as well as at our traveling Detox Beverage Bar offered up at many celebrity functions.  The Grail Detox Elixir reduces acid and raises the alkaline levels of the body as Grail Springs is all about teaching the importance of maintaining a pH balanced to ensure good health. Though lemons are thought of as highly acidic, when they mix with digestive juices, they turn alkaline. Maple syrup is also surprisingly alkalizing for the body, an excellent substitute for white sugar, and ginger is a fantastic digestive cure and immune booster among other things.  We recommend using all organic products, and Perrier is a great choice for the added bubbly because it contains no additives.  You can make the infusion ahead of time and even store it for days in the refrigerator.  This is a wonderful and refreshing and healthy drink that the whole family with love. Excellent served with hot water in the winter too.

juice from 2 to 3 organic lemons
¼ cup finely chopped organic ginger
1/3 cup organic maple syrup (or to taste)
infuse the above three ingredients for at least 30 minutes to a day. Stores really well for days and days:
just before serving add 2 tablespoons of mixture to glass:
top with ice cold Perrier
garnish with blueberry and mint leaf
stir well
You can also serve it with hot water in the winter....
Serves 4

Meet Your Four Cleanse Coaches Today on 4pm EST Conference Call

Be sure to follow your instructions to get on the conference call. Your four coaches are:
  • Chef Melissa Friesen - Nutritional Coach
  • Amanda Stuart - Fitness Coach
  • Michele Caron - Life Coach
  • Madeleine Marentette - Spiritual Coach & Wellness Coach (host)

And do visit this blog each and every morning. This is where the daily action is starting first thing on Monday morning. You don't want to miss the fun!

    1.    When you wake up in the morning you will find the days motivational messages, inspiration and directions including other great health tips and antidotes. You don't need a GMail account in order to read the blog. However.....

    2.    If you wish to interact with your coaches, leave comments or questions, you will need a GMail account. Just follow the link provided to sign up for a GMail account. It is quick and so easy to do if you haven't done so already.


21 Day Cleanse Starts Tomorrow! Conference Call begins 4pm EST

Hello Everyone and congratulations on taking the first steps to committing to a healthier, happier life!

This is where the daily action is every AM starting first thing on Monday morning. You don't want to miss the fun!

    1.    When you wake up in the morning you will find the days motivational messages, inspiration and directions including other great health tips and antidotes. You don't need a google Gmail account in order to read the blog. However.....

    2.    To leave comments or questions with any of the coaches under their postings you will need a google GMail account. Just follow the link provided to sign up for a google GMAIL account. It is quick and so easy to do if you haven't done so already.


21 Day Cleanse Online begins this March 21st! Come Clean this Spring!

Hi there,

Well it's that time of year again and we are getting readay to launch our seasonal 21 Day Cleanse Online this weekend! You're in for the best investment ever made by you ~ for YOU. Grail Springs has been delivering successful holistic wellness programs to thousands of individuals each year at our Canadian retreat centre. Don't miss out on our seasonal 21 Day Cleanse Online. We come to you via....Online @ twitter, @ facebook @ blog and @ live tele-conference calls.

Four inspirational coaches including myself will guide you in real time, every day, online, for 21 days: We'll be detoxing right along with you.  $210 for your entire household could be the greatest investment you've ever made towards your family's health and well being. Includes:
  • weekly tele-conference calls
  • daily goals with step by step guidance
  • interactive messages from four coaches specific to food, fitness, life and spiritual
  • recipes from the Grail Springs detox program
  • shopping lists
  • at home detox remedies and tips
  • 'om-so-easy' meditations for real people
  • daily fitness plan
  • secrets to creating a brilliant life
  • tele-calls with guest speakers
  • and so much more!
Register today - come clean, lose weight, feel great!