A few
weeks ago, when we turned the clocks forward I was so excited as it meant the
days would be a bit longer! Spring was around the corner and summer would be
here before I could blink! But wait…. I haven’t begun to spring clean! Here in
NYC, the weather hasn’t changed too much, and my closets are still full of
winter clothes! I need to put away my chunky sweaters and furry boots and its
time to start a healthy exercise and food cleanse!
Whether
you are having fun in the sun or on the slopes (my family skied the Swiss alps
with the amazing Francesco of passionski), the timing of spring break, along
with the celebration of Passover and Easter is perfect for new beginnings!
Spring isn't just a season -- it's
an action. The Merriam-Webster Dictionary defines "spring" as
"to grow, to begin or come into being." Spring has sprung! So, it’s time to start getting ready for bathing
suits, t’s, shorts and dresses!
Oh my
gosh, it’s April 1st already! It’s the right time to renew and revive!
Wake-up and refresh yourself!
To prep
yourself to bare (almost) all, read these tips and spring into your healthy
cleanse.
You may think you have a good idea
of your total intake of different food groups, but if you write it all down,
you might be surprised. Keeping a food journal for just a few days each week
can reveal patterns worth changing. Writing it down doesn't take more than a
few minutes.
Use any method that's convenient (ie: record it on your laptop, smart phone or the old fashioned pen and paper), but be sure to record each meal and snack right before or after you eat it. If your journal reveals multiple meals devoid of fruits or vegetables, make a point to incorporate colorful produce into every meal. If most of your breads, pasta and cereals are white, focus on adding whole grains. Your diet should also contain healthy fat sources, such as plant-based oils, nuts and seeds, and lean protein sources, such as fish, lean meats, low-fat dairy products and legumes. I also recommend investigating your emotional desires as well. Before opening a restaurant menu or your refrigerator, ask yourself, “what do I want? Would I like something cold? Something hot? Something crunchy”? Then you're really able to think from within rather than what you 'should' be eating, which results in you not being emotionally satisfied, which results in overeating. Note your emotions in your food journal as well. Avoid using it as a means of self-judgment. If writing your food intake and emotional observations down seems cumbersome, trust me, it works!
Use any method that's convenient (ie: record it on your laptop, smart phone or the old fashioned pen and paper), but be sure to record each meal and snack right before or after you eat it. If your journal reveals multiple meals devoid of fruits or vegetables, make a point to incorporate colorful produce into every meal. If most of your breads, pasta and cereals are white, focus on adding whole grains. Your diet should also contain healthy fat sources, such as plant-based oils, nuts and seeds, and lean protein sources, such as fish, lean meats, low-fat dairy products and legumes. I also recommend investigating your emotional desires as well. Before opening a restaurant menu or your refrigerator, ask yourself, “what do I want? Would I like something cold? Something hot? Something crunchy”? Then you're really able to think from within rather than what you 'should' be eating, which results in you not being emotionally satisfied, which results in overeating. Note your emotions in your food journal as well. Avoid using it as a means of self-judgment. If writing your food intake and emotional observations down seems cumbersome, trust me, it works!
It is
important to start your “cleanse” with a solid daily exercise regime. This
needs to be everyday. You breathe everyday, right? So, do some form of exercise
daily. Mix it up and go for a run one day, spin class another, and weight train
another day. If you really need to take it easy, at the very least, go for a
walk!
And you
need to eat right too! You can’t expect to loose weight if you exercise but
still eat a roast beef, grilled chicken or turkey sandwich and then add coleslaw
and russian dressing and a diet soda! Or if you are out you’re your kids and
you just have “a few” french fries or have popcorn at the movies! You have to
be diligent and vigilant about what you put in your mouth and body!
The
combination of exercising and eating right go hand in hand.
Ok, so one
way to cut calories and immediately start your detox is to limit alcohol. Although
several studies have shown that moderate amounts of alcohol (1 drink per day
for women, 2 for men) can have some health benefits—raising “good” HDL
cholesterol, “thinning the blood” (preventing clots that can cause heart attack
and stroke) and possibly warding off dementia and Alzheimer’s disease, there
are some good reasons to make sure that your alcohol consumption stays
moderate. Alcohol takes a toll on your liver, the major organ of your body
devoted to “detoxing” your system. It also acts as a diuretic, making it harder
to stay hydrated. One idea to cut back: Try sticking to the suggested limit of
one drink a day for women, two for men. (think of the calories you’ll save!)
Looking for an alcohol-free drink at cocktail hour? Try club soda with a splash
of juice.
Most of us eat too much sugar. On average, Americans consume 475 calories of added sugars every day (that’s 30 teaspoons), which is way higher than what’s recommended by the American Heart Association (6 teaspoons per day for women, 9 for men). High intake of added sugar is linked with risk factors for heart disease, such as high blood pressure and high triglyceride levels. One idea to cut back: Skip processed foods, which can be loaded with hidden added sugars, and when you want a sweet treat, reach for fruit for a natural sugar fix. Ok, what happens at the end of the day when you start to crave something sweet? Our environment is one of the most powerful influences on what we choose to nosh on. Avoid temptation by leaving treats out of the house and stocking your home with healthy grab-and-go snacks like nuts, fresh fruit, whole grain crackers and mini cheeses. If you've got a craving for ice cream (or even Tasti Delight, Sixteen Handles, and Pinkberry too), make it a date and go out and get it. And really, what are the chances that at 10pm you are going to get an ice cream cone?!? No leftovers means you won't find yourself standing at the freezer, spoon in hand, just out of boredom. Out of sight, out of mind.
Refined grains—white flour, white rice—are stripped of beneficial fiber, vitamins and minerals. So while they add calories, they’re not really providing much in the way of nutrients. And since they’re low in fiber, they’re less satisfying than whole grains. One idea to cut back: Check the ingredient list and make sure the word “whole” describes the grains in the product—if it just says “wheat flour,” for example, that’s not whole-wheat, so make another choice.
I’m not concerned with minimally processed foods—like plain unsweetened yogurt or washed bagged greens—that are still essentially healthy whole foods. Rather, I’m talking about prepared food products with loads of ingredients. By cutting these out, you can easily minimize intake of added sugars, salt and trans and saturated fat, too, since these things are often added to processed foods for taste. Plus, by eating this way, you will make room for more healthy whole foods in your diet. One idea to cut back: Go through your cabinets and see which of your foods come in boxes and think of alternatives. Two ideas to get started: Swap crackers or chips for crunchy veggies, and if you rely on prepared meals, like mac and cheese or canned soup, find an easy recipe to make your favorites from scratch. Eating more whole grains could lengthen your life by reducing your risk of cardiovascular, infectious and respiratory diseases, suggests a 2011 Archives of Internal Medicine study. One idea to get more: Try eating one new-to-you grain, such as quinoa or wild rice, each week.
Eat more
fruits and veggies! Pack your plate with fruits and vegetables, half of it to
be exact. Not only are fruits and veggies packed with nutrients and other
health promoting components, they are full of fiber which fills you up and
keeps you feeling full longer after meals. Filling half of your plate with
these nutrition power houses will help you manage portion sizes and still feel
satisfied after meals.
Drink up!
As the weather heats up it's that much more important to pay attention to
hydration. Dehydration can leave you feeling lethargic, nauseas and can even
mask itself as hunger! Carry a refillable water bottle with you if you're
always on the go. Tired of plain old water? Try adding berries or cucumber for
a refreshing and low-cal thirst quencher.
Say
goodbye to sodium. Although we do need some sodium, too much will leave you
feeling puffy and bloated. Sodium triggers our thirst mechanism and causes us
to retain fluids. The majority of the sodium in our diet comes from packaged
and processed foods. Pack your plate with fresh, whole foods that are naturally
low in sodium like lean proteins, fruits and vegetables, and whole grains. Go
easy on sauces and use fresh herbs or citrus fruits to flavor your favorite
dishes.
A
“healthy detox” is easy and it’s not one of these “fasting” plans. It’s about
eating real whole food that is natural and healthy and most of all, very
satisfying!
By the
way, you don’t have to wait to start this on a particular day you can start
ASAP!
I am
including a few recipe suggestions to start your “healthy food detox”.
Blueberry
(or any fruit) breakfast shake:
1 scoop of a complete nutritional whey protein fortified
powder (not soy protein)
1/2 cup blueberries
1 1/2 cups almond milk
Blend all together and enjoy!
A sample salad lunch:
Chickpea and quinoa salad.
Cook quinoa, as directed on the packet (you can use
vegetable broth instead of water) then add drained, canned chickpeas, 1 chopped
carrot, 1tbsp extra-virgin olive oil and 1 large handful of chopped parsley
leaves. I also like to add tomatoes and avocado! You can speed things up by
making this the night before and storing it in the fridge.
For more
information, contact me at Rachel@livehealthynyc.com
