Northeast Wisconsin
  • Northeast Wisconsin
  • January 2014
Written by  Jackie Peters

Take the challenge — Embrace these bright ideas for a healthier LIFESTYLE in 2014! — Find support in a holistic approach to vibrant health at Natural Healing Solutions

Forget the “d-word” this new year! That’s right, remove that troublesome four-letter word from your vocabulary. It’s time for a new approach to vibrant health!

Carol Ann Sterken of Natural Healing Solutions in Appleton would like you to consider a “back to basics,” holistic model for extending your life and avoiding disease. Your challenge, should you choose to accept it, is to take your main focus off of weight loss and put it on a healthier lifestyle.

Weight loss alone makes many of us think of that “d-word,” which has some bad connotations — abstinence, sacrifice, deprivation, starvation, suffering — and often reminds us of past failures. Instead of going cold turkey with yet another “diet,” or short-term punishment, Carol Ann would like to see you ease yourself into a healthier lifestyle. “For long-term vibrant health, make gradual and sustainable changes over time that address the three areas of: proper thought, body care and nutrition,” she says.

Carol Ann is a community resource not only for colonics, but also information on how nutrition, attitude and exercise affect the entire digestive system. She is a certified colon hydrotherapist with an emphasis on nutritional detox protocols and a certified teacher on live food preparation. She also has other nutrition certifications pending that will be completed mid-year.

An avid student of the late Dr. Norman W. Walker — one of the pioneers of the raw foods movement and world-renowned expert in nutrition and healthy living — Carol Ann is an advocate of his holistic approach to well-being. She shares the view that a healthy colon is the key to one’s health and that the majority of diseases begin there. As she quotes from Walker, “Every organ, gland and cell in the body is affected by the condition of the colon.”

She shares some of her suggestions here for achieving colon health, which is tied to your overall approach to vibrant well-being:

Proper thought & body care

“It’s important to stimulate your mind and body each day through positive thoughts and activity,” says Carol Ann. “This helps you achieve mental soundness and character, so your entire being can possess vibrant health, as Dr. Walker emphasized so well.”

Thinking negatively affects your actions, your moods and your health, so challenge yourself to alter your outlook on life for the long term. “Learn how to incorporate optimism, gratitude, mindfulness and positive thinking into your life, and you’ll see dramatic changes! It’s also important to attend to your spiritual needs as well,” Carol Ann shares.

Not getting enough physical activity each day can negatively affect your life in many ways. “Find ways to make aerobic activity and strength training fun for you. Variety is key, so don’t get locked into a certain routine and risk burnout,” says Carol Ann. If you haven’t been active, you should check in with your physician and build up your time and effort over several weeks or months.


Overall, as a country, we’ve dropped the ball when it comes to nutrition. “It’s time for you to ditch the poor eating habits (known as the Standard American Diet, or SAD) that many of us have become accustomed to because they’re taking a toll on you by progressively degenerating your health, your energy and your vitality. Since these poor choices result in the colon being filled with toxins that strain the bodily systems, in particular, the immune system, challenge yourself to make better choices overall,” encourages Carol Ann. Be smart by avoiding the diet mentality of depriving yourself of entire groups of foods and by taking small steps that you know you can maintain throughout your life.

Carol Ann is quick to emphasize that eating well doesn’t mean you’re limited to carrot sticks and bland salads. “There’s so much you can do with food and still eat healthy. I encourage my clients to start by eliminating certain foods. White enriched sugar and flour, and certain fats are great options.”

Sugar can have harmful effects on the metabolism, contributes to all sorts of diseases, causes cravings and yeast build-up, and has no nutritional value. White enriched flour has been stripped of all its nutrients, essentially leaving pure starch, so your body reacts to it like sugar. This refined carbohydrate often has added chemicals for nutrition that cannot be broken down and absorbed by the body. Fats are a bit more complicated. Despite it being a negative term, fat is important for your overall health, as dietary fat not only provides energy for your body, but also supports many of your body’s functions. The two main fats to avoid are saturated and trans fats. All three of these unhealthy options may contribute to diseases like Type 2 diabetes, cardiovascular conditions and obesity.

As you gradually eliminate these ingredients from your meals, try adding carbohydrates from unrefined foods like fresh organic fruits and vegetables, and “healthy” fats like monounsaturated and polyunsaturated. It’s also important to drink half your body weight in ounces of clean, pure water daily. Water contains natural electrolytes, and is a great flushing agent and cleanser for your blood, tissues, kidneys, bladder and digestive tract.

Among Carol Ann’s favorite healthy foods are greens — lettuce, spinach, Swiss chard, mustard greens and collard greens, just to mention a few — as they’re considered one of the best foods to improve our health. They contain large amounts of calcium, potassium, magnesium, sodium and iron, and have an organic water content of at least 92 percent. She recalls Dr. Walker writing: “Eating greens every day is a good way to get a myriad of nutrition and will also have a positive effect in stimulating the metabolism.”

“A salad doesn’t have to be boring and lack personality. It doesn’t have to be all raw veggies. A salad can be any combination of wonderful ingredients that are packed with a powerhouse of nutrition. Add some roasted or sautéed veggies, fresh fruit and/or healthy grains or nuts,” Carol Ann shares. Making your own fresh dressings will eliminate harmful chemicals that come from store-bought, processed, bottled dressings. She provided her favorite recipe here to show how much you can do with a salad (see sidebar).

“By making good food choices, you can help detox your body from the effects of poor eating in your past,” according to Carol Ann. “Your digestive system needs water, vitamins, minerals, probiotics and enzymes. Eating more fresh fruit and vegetables is very detoxifying to the body by itself. Just changing your eating habits to incorporate these, and especially more greens, will give you tons of nutrition and enzymes, which in turn will digest your food, so you will eliminate better and more frequently.”

“It’s important for people to consider that if putrefied and fermented feces exists in the colon, any nutritional elements present in it can pass into the bloodstream as polluted products, which can lead to toxemia. Once you begin adjusting your eating habits, your body will start to detox and break down a great deal of the toxic waste you want removed from your body. During this cleansing period, most of this waste — not only the digested food, but also the toxins from your lymphatic system, liver, kidneys, gall bladder, blood, cells and tissues — ends up in the colon. This is why it’s essential to do a series of colonics to remove all the debris from the colon,” Carol Ann emphasizes.

If you choose to accept the challenge, and are interested in learning more about colon hydrotherapy and your digestive health, reach out to Carol Ann at Natural Healing Solutions today!

Cheers to your healthier lifestyle in 2014!

Dos & Don'ts


  • Clean, pure water
  • Monounsaturated &polyunsaturated fat
  • Fresh, raw vegetable juice
  • Omega-3s
  • Leafy greens
  • Raw, fresh foods
  • Healthy nuts & seeds
  • Avocados
  • Fresh, raw fruit juice
  • Wild salmon
  • Organic dairy products (limited)
  • Tea


  • White enriched sugar
  • Fast food
  • Red meat (limited)
  • Aspartame
  • Dairy products (limited)
  • Corn, soybean & canola oil
  • MSG
  • White enriched flour
  • Junk food
  • High fructose corn syrup
  • Partially hydrogenated fats
  • Processed food
  • Soda

Cleansing foods for your grocery list!

  • Beets: Raw beets are a very powerful blood and liver cleanser, and contain potassium, iron, sodium and manganese. They are great for juicing and adding to salads (shredded).
  • Melons: All varieties of melons are extremely beneficial for cleansing the kidneys, and are rich in potassium.
  • Apples: Juicing apples or drinking organic apple juice is very cleansing for your liver and gallbladder. The malic acid in the apples acts as a solvent and will dissolve or soften stones so your body can pass them more easily.
  • Parsley: Parsley cleanses not only your blood supply, but also your whole system, thanks to all of the chlorophyll it contains.
  • Cilantro: Cilantro is a powerful bioabsorbant that is ideal for capturing metals. Since it binds with mercury, many dental patients with amalgam fillings consume it. Amazingly, researchers claim that a handful of cilantro will nearly cleanse a pitcher full of highly contaminated water of its lead content.

Spiced Quinoa, Avocado & Orange Salad

(Serves 1-2)

Warm spiced quinoa, crisp greens and juicy oranges combine to make a delicious, filling salad. This hearty winter salad is my favorite!

Dressing Ingredients:

1 heaped tablespoon whole grain mustard

3 tablespoons olive oil

2 tablespoons apple cider vinegar

2 tablespoons raw honey or raw agave nectar

Juice of ½ an orange

Dressing Directions:

Add all ingredients in a bowl, whisk together and set aside.

Salad Ingredients:

1 bowl mixed greens of your choice

1 orange, peeled, separated, sliced

½ cup cooked quinoa1 

¼ teaspoon cumin

¼ teaspoon cardamom powder

Pinch sea salt

½ avocado, sliced2 

1. Quinoa is rich in antioxidants and contains a great deal of anti-inflammatory properties. It also contains all nine amino acids, which means it’s a protein-rich food source. It’s also high in calcium, fiber and B2, or riboflavin, which helps to stimulate the digestive system. Studies show that quinoa can help lower cholesterol as well as the risk of Type 2 diabetes and heart disease. 

2. Avocados contain our most valuable source of organic fat and are fairly rich in mineral matter.

Salad Directions:

Add greens to bowl or platter.

Add spices and sea salt to cooked quinoa, and mix.

Scoop onto the greens in three or four piles.

Top with oranges and avocado.

Drizzle with dressing.

Natural Healing Solutions

345 E. Wisconsin Ave., Ste. 6, Appleton

920-830-3909 • This email address is being protected from spambots. You need JavaScript enabled to view it.

Hours: Mon-Tue 10 a.m.-7 p.m., Wed-Fri 8 a.m.-5 p.m.



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