Sunday, January 31, 2010
Friday, January 29, 2010
Wednesday, January 27, 2010
- it's still cold and snowy
- still DARK
- there's that chocolate and candy-coated holiday
- & it will be another month and a half before anything really starts to thaw.
- Strengthen: using weights with my legs: lunges, squats, dead lifts etc!
- Sculpt: Step, lunge, & lift my way to sculpted legs
- Stretch: Yoga, or stretching at home to help build lean muscles and reduce injury!
Tuesday, January 26, 2010
- cross training
- & resistance training into our week!
Monday, January 25, 2010
Friday, January 22, 2010
Thursday, January 21, 2010
Wednesday, January 20, 2010
After waking: 1 cup hot water with 1/2 squeezed lemon and 1 T. ground flaxseed
Breakfast: Puffed rice with raisins, flaxseed and almonds OR Smoothie with pear, rice milk and rice protein powder
Snacks: red peppers and hummus, Apple juice diluted with water, grapes, rice crackers & goat cheese, rosted sweet potatoes, melon & brown rice.
Lunch: Brown rice, quinoa or barley with broccoli, onions, roasted peppers and brags liquid amino acids. OR Vegetable soup with no additives and no sodium.
Dinner: Steamed Broccoli, beets, sesame seeds, kidney beans and avacado over mixed greens/dandilion salad OR organic tuna steak with baked sweet potato & baked zucchini over brown rice.
Drinks: warm Braggs Apple Cider vinegar cut with water nightly, water with ginger pieces, rice milk, veggie broth, Dandilion tea, and water, water, water!
A few very important things to keep in mind when you are doing a cleanse and that is that you must drink enough water. A detox diet is not just intaking new good foods, but at the same time flushing out all the excess, all the toxins that are currently in your body. A good key to drinking water is to intake half your body weight in ounes of water. For example if you weigh 160 pounds, you should strive to drink 80 ounces of water a day for optimal health and cleansing. If you can’t make that just make sure you are drinking 64 ounces.
Another real key is rest. Second getting proper rest when you are detoxing is vital. Your body is probably going to go through withdrawl of some of the chemicals it is used to having and will be working hard to eliminate those (caffinee, sugar, etc.) Give it the upper hand by getting at least 8 hours of sleep. Do some meditation, some yoga and some reading you enjoy! Relax your brain too and use this time to think about new goals and directions in life that you would like to take!
Fitness should be easy and controlled as your cleanse, you don't want to wear yourself out. So walk and bike and do some easy stretching and yoga, but doing long runs or intense workouts during a cleanse may leave you feeling more fatigued than before!
Other helpful things to do while cleansing are:
- Skin brushing with a gentle pair of exfoliating gloves. They are handy because instead of using a cumbersome brush you slip the gloves on and just used your hands naturally to brush your body down removing dead skin cells and toxins.
- Using a Sauna to draw toxins out is also an excellent way to help your body along. Not only are you sweating out the toxins, but it increases circulation at the same time.
- Alternating shower temps--3 min in hot and then cold water three to four times a week will have the same effect on your circulation.
All of these things will help you feel as well as you can while you are cleansing, your body will thank you later!
Tuesday, January 19, 2010
Beyond the occasaional junk food purge, there are a lot of reasons to do even a mini cleanse or detox: to feel better, to help jump start a new food plan, to try and rid your body of environmental and diatary toxins. What ever your reason, a cleanse can make you feel better all around.
There are so many kinds of cleanses and you can cutsomize them to your own needs. You can eat only raw food, you can do a acid detox where you only intake alkaline food, and you can cleanse specific organs. I have never personally used any of the internal cleansing kits you can purchase, but instead take a more simple and manageable approach--eating healthy and eating naturally.
Shouldn't I already be doing that?? Yes! And I do for the most part, but any average person may get off track and that can leave us looking to have more energy and overall feeling of wellness. Balancing out our diet can help & doing a mini cleanse won’t really cost you more than your regular groceries do and infact may even cost you less because you will not be using prepackaged or processed foods. Sticking to a cleansing plan like the one below is simple and effective without being cumbersome in your busy day to day.
When first staring a cleanse you may want to ease yourself into it. We are exposed to and take in so many chemicals we may not realize. You may experience headaches or feel sluggish or irritable the first few days. You may even feel a bit ill, but that is because your body is riding it’s self of the dependance on things like sugar, caffinee and working hard to eliminate chemicals and preservatives from your body.
I usually still leave some caffeine and other items (chicken, a bit of dairy etc) in my diet the first two days and then ween away from even those. Then for 5-7 days, follow my self made cleanse and then slowly add back in anything that I want to reintroduce in more moderation. For me, this is usually coffee. :)
The best advice I have for you is stay away from processed foods!! If it comes in a box, a mix, jar, or can-- CAN it! The closer the food item is to it’s original state the better! Think about God or garden, the closer it is to each the better.
Next, eat colorfully! A rainbow is the way to go when it comes to food. The richer the color the richer the food is in nutrients and vitamins. I recommend picking a few things to cut out the first time you detox. My favorites are: processed sugar, caffinee, dairy and meat. What? Then what do I eat you may ask! Hold fast, don’t think about what you can’t eat, think about what you CAN eat and use this as an exercise in trying new foods.
This is getting a little long, so tomorrow I will post a sample menu and some other helpful things that I have done in the past to reset and cleanse! Stop back!!