MMB January = Detox
Good morning everyone,
I hope you all had a fabulous New Year’s with your friends and family! Excellent effort to everyone who was able to make it out to classes the past week. Many of you have really been taking your work outs and clean eating seriously and it shows! The holidays can wreak havoc on our mind and body as sugary goodness goes in and bloat, weight gain and grumpiness comes out! However, if you’ve been moving and have made a conscious decision to avoid most of the holiday treats, you should be feeling pretty good as you are reading this blog!
I’m super excited about my new website. Garrett Stevenson, who is the designer who built the site, did an amazing job and I’m very grateful for his expertise and guidance. I hope you’ll find the new site to be more intuitive, user friendly, and helpful as you pursue your goals in health, fitness, and nutrition! I’d love to hear any feedback or suggestions too!
Now, about detoxing. Yes, the month of January means detox time! Hooray! It’s time to feel awesome again and shake the excess of the holidays off for good! Since January is typically considered the “restart” month, I would love for all of you to watch a documentary on Netflix called, Food Choices. I recently watched this and was truly amazed and inspired by the content, quality of the interviews, editing, and message of the film. There’s so much psychology behind our food choices and behaviors, and this film touches up on many aspects that we encounter every day as we make our food choices. If you can find the time, I highly encourage you to watch this documentary. I was glad I did! Continue reading more after reminders and announcements 🙂
- 6 -Week Winter Fitness Challenge begins Saturday, January 14th! Come join in the military fun where we show up as civilians but walk away as recruits into the branches of the military! Your weights, body fat, hips and waist will be measured in the beginning and again at the end to find out who the biggest reducers are. This is a fun way to pay homage to our men and women in uniform as we go through some of the drills they do! Challenge is for both 60 minute & 30 minute formats. Regular Boot Camp is 7am to 8am and Beginning Boot Camp is 8:05am to 8:35am. This is a great time to encourage a friend to try something new in fitness!
Next Running Boot Camp is Sunday, January 22nd at 11am! This class is offered every three weeks on Sundays and is intended for beginner and intermediate runners. Class lasts about an hour. See Jen for details.
January Detox Challenge! It’s time to start tracking your detox so you can feel and look amazing with a reduced waist line, clear skin, amazing energy, and a renewed spirit! Every time you eat or drink something that is detox oriented, it counts as a point. For example, if you drink a cup of green juice in the morning, that equals a point. If you eat a salad for lunch (assuming it doesn’t have Ranch and bacon bits LOL!) that counts as a point. If you choose a small apple with a handful of seeds or nuts for a snack, that counts as a point. If you drink a glass of water 6 times a day, that would equal 6 points. Make sense? Let’s see who can rack up the most amount of points by the end of January to win a $50 class card! You can keep track on your phone, or journal, or calendar etc.
O.k so you may be wondering, what is the big deal about all of this detox talk? It’s always a good idea to have a few days out of every month to detox, but it’s especially important on the heels of the holidays.
During the holidays, we consume larger amounts of refined carbohydrates, sugars, sodium, alcohol, bad fats, rich meats that are difficult to digest and in general, feel sluggish and lousy. Your digestive system is on overdrive trying to process all the toxicity we take in. Your liver and pancreas take a beating and are not operating optimally. This is why we may have a more difficult time going to the bathroom, dealing with bloat, gas, and constipation etc. Have you noticed any of these symptoms?
Detoxification is when we put the breaks on poor eating and drinking and basically do the opposite of everything we’ve been doing over the holidays. It’s a time when we give our GI track a break and allow things to calm down in there and reduce inflammation from our indulgences. It’s like a reset.
So how do you do it? It’s actually not that hard, it just takes a mind set to do it…period. What’s required is to focus on a dedicated period of time where you refrain from the following:
Anything that is not real food – think packaged or boxed food.
Any food or drink that contains added sugar or artificial sweeteners.
Anything containing hydrogenated oils or refined vegetable oils like corn or soybean oil.
Anything with added food dyes or preservatives.
Sugar or flour based foods like cookies, cakes, candies, crackers, pasta, bread.
Coffee and anything caffeinated.
Dairy. This is the time to pass on cheese and milk. Fermented dairy is o.k. like Greek yogurt or Kefir
Fish, poultry, meat. Limit animal protein during a detox. Try to have more vegetarian days than animal protein days if possible. Allow your body the time to eat things that are easier to digest.
What to add in?
Lots of water! Drink 8-10 glasses of water a day.
Teas. This is the time to enjoy herbal teas or hot water with lemon. Hydration is a huge component of detox!
Drink the lemon detox drink once a day: glass of water, squeeze 1 lemon, add 2 tablespoons of apple cider vinegar, dash of cinnamon and cayenne.
More sleep. 7-8 hours a night and try to get in bed by 10pm.
Veggies are awesome! Make sure you are eating a colorful array throughout the day. Enjoy them in a smoothie or juice them. Eat them raw or roast them!
Fruits: bananas are best in the morning. Focus on berries, apples and oranges. Organic is best, but buy what you can afford and get those fruits in
Nuts, seeds, legumes. Add nuts and seeds to your salads for heart healthy fats and proteins. Add in beans and lentils to your soups or dips.
Organic, free range, eggs. Enjoy a spinach mushroom egg scramble in the morning!
O.k. guys. Those are some ideas to get you started. You can do it! Let’s make 2017 an awesome year of health and fitness!
See you in class soon!
Morning Protein Shake – By Dr. Mark Hyman
•1/2 cup frozen wild blueberries
•1/2 frozen cranberries
•1/4 lemon with rind (optional)
•1 tbsp almond butter
•1 tbsp pumpkin seeds
•1 tbsp chia seeds
•1/2 tbsp coconut butter
•1/2 cup unsweetened almond milk
•1/2 cup water
Combine all of the ingredients in a blender. Blend on high speed until smooth, about 2 minutes. If shake is too thick, add more water until you reach a thick, but drinkable consistency. Drink right away.
This is the recipe I made for the New Year’s Eve Boot Camp – Enjoy!
Blueberry Morning Bars
You need a bowl and a fork
1/4 cup of coconut oil
3 -4 bananas
1 lemon – zest lemon and squeeze lemon into batter
1/2 cup of raw almond butter
3/4 cup of unsweetened applesauce
1 1/2 cups of organic fresh blueberries or frozen
1 1/2 cup of gluten free oats
1/2 cup of ground almonds
1/2 cup of ground flax seed
2-3 tablespoons of chia seeds
2 tsp of baking soda
If batter is too wet, you can add coconut flour to thicken, only a little at a time.
Preheat oven to 350 degrees. Spread batter into casserole type dish. Bake about 30 minutes. If still wet in middle, add additional three minutes -5 minutes. Keep checking. Make sure it’s moist 🙂
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