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3-Day Detox SHOPPING LIST!

Tuesday, April 26th, 2011

Fruits and veggies

Fruits and veggies

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Welcome to your 3-Day Detox Diet Planner! This is a great way to cleanse your body and feel totally revitalized, but first you need to get prepared. Two to three days before starting this cleanse (in this case, Thursday prior to the Sunday start date) start reducing intake of heavy foods, meats, alcohol and caffeine from your diet. During this time, whatever you can buy organic, I recommend you do so. Get creative with the fruits & veggies, we want to pack in the nutrients and avoid boredom. The details of how to cleanse will be posted by Friday and I’ll lead the cleanse from Sunday, May 1 – Tuesday, May 3. See the blogs prior to this post for additional cleansing tips and equipment you may need!

FOOD SHOPPING LIST:
Fruits** (bananas, grapefruit, green apples, mangoes, kiwi, blueberries, figs, oranges, raspberries, etc.)
Veggies (broccoli, beets, sugar snap peas, cucumbers, sweet potatoes, kale, bell peppers, lettuce, carrots, etc.)
3-6 Lemons
Brown Rice (short grain preferable)
Nuts (unsalted pistachios, almonds, hazelnuts, walnuts, pecans) NO Peanuts
Olive Oil &/or Coconut Oil
No-Fat PLAIN yogurt (I like the thicker, Greek yogurt myself)
Fish (white fish preferable or salmon or tuna)
**To reduce cost and increase ease of preparation, I’ll be using a pre-packaged frozen smoothie by Jamba. They are super easy to make and contain a variety of fruits with a bit of yogurt, so you can eliminate chopping and cleaning fruit before making smoothies! Store locator and product info is on Jamba’s site. Will require juice.

SUPPLEMENT SHOPPING LIST:
Psyllium Husks (ground)**
Epsom salts (if you have a bath tub)
Flaxseed Oil or flax meal (I use Forti-Flax by Barlean’s)
Herbal Teas (and/or natural coffee substitutes) – See below–
**If you want to use herbal colon/detox elimination teas in the evening, do not take psyllium husks during the cleanse. You may do one or the other. Some of the detox teas that are recommended may include licorice, red clover, dandelion, chamomile, mullein and a variety colon cleansing herbs such as senna. Use as directed and with caution, along with ample water.
Filtered Water
**If you are extremely active &/or participating in sports/yoga during the cleanse, I recommend a good energy elixir like YogaEarth pre/post exercise elixirs. They are easy to mix, fortify your body with nutrients and keep your energy up! At the least, with heavy activity, make sure you are hydrated and don’t overdo it during the cleanse. Coconut water is a great way to replenish your body as well.

ELIMINATE:Coffee, caffeinated and fizzy drinks
Sugar, chocolate (my addiction!),
Breads, pasta or other yeast or gluten products
White rice, potatoes, crackers
Dairy (with the exception listed)
Fast food & fatty food
Alcohol
All meats (fish listed ok)

If you have any questions, please leave a comment so I can address them for all to see. I will post the How-To Cleanse along with meal suggestions, pictures and cleansing yoga moves by Friday!

I’m excited – let’s do this!

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Posted in Fitness, Food/Nutrition, Green Living, Heath, News, Recipes, Supplements, Trends | 11 Comments »

3-Day Detox Prep Step 1

Sunday, April 24th, 2011

The cleanse is coming, the cleanse is coming! On May 1, I’m going to lead a 3-Day Detox so we have 1 week to prepare. The Shopping List will be posted by Tuesday morning, so check back to allow time to get the goodies! This cleanse won’t break the bank, no worries.
Below are some items you want to get together (either borrow or buy if you don’t have) and pre-cleanse healthy living tips. As mentioned, this spring cleanse involves some movement (basic yoga type) exercises that will assist in the detox process. I’ll be walking you through the daily diet and movement regime with pictures, food ideas and inspiration. It’s going to be a great 3-Day rejuvenation for your body, mind and spirit. Join us!

1 – Blender (or food processor)
2 – Exercise mat. I prefer a good yoga mat (if you’ve been wanting to buy a mat, now’s a perfect time! Manduka’s eKO Mat For the same price as at target $39 you can get a great quality mat that will support your body and keep you safe!)
3 – Loofah, dry skin brush or sugar salt body scrub
4 – Juicer (optimal but not necessary)

That’s it! The food and supplement list will be posted by Tuesday.
2-3 days prior to the cleanse, begin to reduce your meat, coffee, alcohol and sugar intake. We want to be gentle to our bodies and allow time to purge the toxins.
Of course, if you can’t start the cleanse on Sunday, May 1, do it at your leisure but we would all love your support!

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Posted in Fitness, Food/Nutrition, Green Living, Heath, News, Supplements, Trends | 2 Comments »

It’s that time of year!

Friday, April 8th, 2011

Couple of new things to kick off the spring! It’s that time of year to do a cleanse, and I’m hosting a 3-Day Detox in early May! Last year’s 2-week spring cleanse was so popular and we have even more asking for a shorter version (imagnine that!) so here we go. I’ll be posting everything you’ll need for the detox starting April 15th so you’ll have time to get it together. This year, we’re also going to be adding “movement” to assure a body that is strong, lean and purged of that icky winter weight and toxins. So if you’ve been wanting to detox and want some support, find it here!
Two new giveaways coming your way: April’s prize is a generous gift package from FruitFast’s CherryFlex. The winner will receive pure cherry juices, supplements and fruit bars from the country’s finest! This stuff is amazing for your health, especially your heart and joints!
In May, we’ve got a great giveaway from Manduka Yoga Mats!
To get a chance to win, simply sign up for my newsletter, Sage Advice (right side bar on homepage).
Looking forward to cleansing with you!

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Posted in Fitness, Food/Nutrition, Green Living, News, Projects | 2 Comments »

Did you Quit??

Wednesday, January 12th, 2011

Well, did you? Maybe you are having a hard time quitting (or starting) that New Year’s resolution you made a few days ago. Many are. It doesn’t mean that you should give up. Make a Chinese New Year Resolution. A Feb 5 resolution. It doesn’t matter what you make, but make sure you get back on the resolution wagon. You can achieve your goals. Whether it’s weight loss, quit smoking or sugar addiction, you can do it. We want to help you quit/start and succeed, so we’ve joined up with a company that cares! Quit Tea is a simple, delicious and effective tea that will help you succeed on your journey! Particularly formulated for smoking cessation, the tea helps with cravings, withdrawals, detox, anxiety and lung function. As you can see, it’s good for MANY of us! So, we are GIVING AWAY a free GIFT SET and want it to go to a winner that needs help to quit. Or start. Or start quitting. Or maybe quit starting. Either way, you should try this tea!
You can win one of two ways. 1 – Subscribe to my free newsletter Sage Advice for healthy living tips, or 2 – Email me with a short description of your journey to quitting. The winner will be chosen by Feb 1.
You can subscribe to Sage Advice on this site, right column down or at www.modernsage.com. I can’t wait for you to start quitting and want to hear all about it!

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Feedback and Recipes!

Saturday, April 17th, 2010

It’s day 3 of the cleanse and I wanted to give a report, along with a couple of my fav recipes! So far, I feel good. Yesterday had quite a strong craving for sugar, but knocked it out by using stevia in my cranberry juice mix before & after dinner. Have seen a small skin rash/blemish near my ankle, which is actually a good sign. Often as salad bowltoxins begin releasing, we see skin outbreaks, rashes, etc. Don’t be alarmed. It should clear up in a couple of days as the cleanse takes these toxins out of the body.
With food, I want to make sure everyone is EATING ENOUGH! This is not a starvation cleanse, and you can eat plenty of foods, as long as it’s the right foods. Try to include even more fresh vegetables each day – even at breakfast! I will often incorporate at least one veggie in my breakfast – like spinach or tomato or celery. It can be done! If you are going to cheat (a tad bit) it’s best to do it during week two or three. A good, clean cheat is Dr. Praeger’s spinach or brocolli pancakes (they have a bit of potato in them) or veggie burgers. They are yummy!
RECIPES:
HUMMUS
Someone asked about chickpeas, and yes, they are allowed. I love to make fresh hummus and it is delicious!
Fresh or canned garbanzo beans
Blend with mixer.
Slowly add olive oil until creamy (not runny)
Add garlic powder and fresh lemon juice to taste.
Scoop with veggies, ricecakes or add to a salad!

BROWN RICE BOWL
This is a standby for me. It is so easy and simply yummy and satisfying.
Cook 1/2 cup brown rice
Cook 1/4 – 1/2 lb ground turkey, chicken or lamb
Optional: lightly cooked garlic pieces
While warm, put brown rice in bowl, top with fresh baby spinach leaves, veggies of choice (cucumber, carrots, tomato, onion, kale (steamed), radish, etc)
Put ground meat on top of veggies
Top with sesame seeds &/or a sprinkling of raisins (a slight cheat)
Drizzle with olive oil and fresh lemon juice.
(When not on cleanse, you can add feta cheese for a dish that is out of this world!)

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Week One Cleanse

Wednesday, April 14th, 2010

Here’s the info for the first week of the cleanse. Remember to check in with the food choices, and to eliminate dairy, sugar, caffeine, sodas and gluten. I will be posting sample food ideas almost daily – some of my fav dishes!
For the first week:
1) First thing every morning have an 8 oz glass of room temp – warm water (filtered).
2) After your water, have another glass of room temp water with the juice of half a lemon. You may add stevia or other natural sweetener (lemonade, yum!)
3) Before breakfast, make a cranberry cocktail. Mix 1- 1.5 oz pure cranberry with 7 oz room temp water, add 1 tbsp ground flax meal. (Psyllium is fine for healthy individuals. If using psyllium, drink an additional glass of water following.) You may add a natural sweetener to this if needed.
4) Wait 10 – 15 min, Enjoy breakfast.
5) After breakfast, make another cranberry cocktail, but do not add flax or psyllium.
6) Mid-morning snack: enjoy a small food item from the list (berries, 9-10 almonds or seeds, etc.) with a cup of herbal or detox herbal tea (see options in Shopping List).
7) Before lunch, make a cranberry cocktail without adding flax or psyllium.
8) Enjoy lunch.
9) After lunch, make another cranberry cocktail.
10) Mid-day snack: incorporate 1 scoop of Acai powder (blend with water, rice milk, almond milk, veggie juice drink, etc) and have a full glass of room temperature, pure water.
11) Before dinner, make a cranberry cocktail.
12) Enjoy dinner.
13) After dinner, make another cranberry cocktail.
14) Before bed, make another cranberry cocktail and include 1 teaspoon (for beginners) or 1 tablespoon flax meal.

Use this pattern for the entire first week of the cleanse. If you have stomach discomfort, please reduce flax or psyllium usage to a minimum until your body becomes adjusted. There are plenty of foods to eat and I’ll post some creative ideas.

Here’s a breakfast idea to get you started: Half of an avocado with fresh chopped tomatoes, fresh baby spinach leaves and cooked egg whites in a corn tortilla shell. Add fresh garlic to taste!

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Tips for Pre-Cleansing

Tuesday, April 13th, 2010

I know you (Donna), you want to eat all the sweets and potato chips in the house before you “start” the lemoncleanse. Humans have this funny thing called a ‘mind’ that tries to manipulate us with fear of loosing something – don’t fall for it! You are not going to starve, you are not going to be banned from sugar the rest of your life, you are not going to waste food in your pantry (give it away if you have to) and you are not going to fail this cleanse!! You can do it! One of the great things about this cleanse is that by the end of the 30 days, your body and mind will break the food addiction pattern. Cravings will cease and before long, you’ll have an organic lifestyle that is free of mental anguish, instead choosing to healthier options that will keep your body amazingly strong.
Here are some tips to consider before and during the cleanse – some are reminders.
1 – If you have sensitive teeth or weak enamel, drink the lemonade with a straw.
2 – While taking fiber supplements or teas, drink 2 glasses of pure water in addition to the water you drank with the fiber concoction. Herbal teas and our drink mixes on the cleanse do not count as pure water.
3 – If you are taking other supplements that are not necessary, discontinue for at least a week during the cleanse (week 2 or 3). Do not discontinue if you need supplements or other medication for health purposes.
4 – Addicted to coffee? Read the last post.
5 – Alcohol – a general no-no during a cleanse. A cheat of a wine spritzer (half glass wine, half seltzer) or similar is not going to ruin it, but will not help either. I suggest no alcohol.
6 – No store-bought fruit juices allowed except the pure cranberry. If you juice, green apple or berry juice in a mixed green juice is allowed.
7 – If you own a juicer, you can ramp up this cleanse by adding one afternoon juice cocktail of choice: kale, carrot, cucumber, green apple, ginger, celery, green bell pepper, etc.
8 – If you make smoothies and want to include fiber or acai in smoothies, no soy milk, bananas or vanilla/chocolate flavorings. Rice almond or hemp milk preferred.
9 – Try to get 7 1/2 – 8 1/2 hours of sleep every night.
10 – Light to moderate exercise ONLY.

The most important thing: DON’T give up! The first week is the hardest, week two you will start to see results and be encouraged, week three we’ll need to get creative and the fourth week – you’ll be feeling so great you won’t want it end!!

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Posted in Food/Nutrition, Green Living, Heath, Inspiration | 3 Comments »

Gettin’ Your Fix

Monday, April 12th, 2010

caffeineaddictA lot of people have asked about caffeine withdrawals and “how-to” get off the buzz – especially in the face of a cleanse! I’ve been there, so all I can do is tell you what worked for me. Know that caffeine in small doses is not going to kill you – even on the cleanse. But if you want to help your body function more efficiently by using natural & healthy energy, kicking the coffee habit is wise.
As simple as it sounds is as simple as it is. Just like anything else, 90% of the work is in your mind. The other 10% is taking action to replace coffee with healthy substitutions. I used to drink 3-5 large mugs a day, in a variety of styles & flavors, but haven’t had a cup of joe in 10 years! This was my strategy:
First – any coffee you drink, make sure it’s organic. I believe that removing the chemicals, pesticides and junk from anything will help the brain and liver “read” the substance for what it is, and lesson the detox affects.
Second – Do the good ole fake-out. Yes, I switched to half caf/half decaf for a week or two. Have a friend or spouse mix it together, and you wont know the difference. Faking yourself out gets the mind under control, which lessons the “withdrawal” symptoms.
Third – Start replacing. If you MUST have that first cup in the morning then have it, but any other time you crave caffeine during the day replace it with a coffee alternative like Teeccino (found in health food stores or gourmet markets) or peppermint tea. I used Teeccino as my half-replacement for a few days, then went straight to peppermint and green tea.
Before long, the habit, aromas and pleasurable associations with coffee start to change, and you’ll find yourself not “needing” the fix. Especially after a cleanse, you body will find its natural rhythm, and energy levels will rise and fall naturally.
To help your body adjust, you may want to pay attention to your adrenal glands with herbal support. Healthy adrenals give your body the energy needed at various levels during the day. If you want to read about this, go to A Girl Named Guy fanpage on facebook in the discussion section – I’ve written a lot of healthy tips there for adrenal support.
Good luck – YOU CAN DO IT!! I know, because I got off the caffeine roller-coaster and so glad I did!

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Posted in Food/Nutrition, Heath | 1 Comment »

Spring Cleanse SHOPPING LIST!

Thursday, April 8th, 2010

Basket of veggies

Basket of veggies

Here’s a fairly complete shopping list for our Spring Cleanse. Obviously, you will only buy the food as you need. If you have questions about other foods, just ask. I suggest organic food/herbs as affordable and available. As we proceed, I’ll post specific instructions and diet recommendations, but this shopping list is to give you a heads up. NOTE: If you have health issues, bowel trouble or allergies, please consult your physician before altering your diet. Some herbs and supplements are not suitable for everyone.

A good way to prepare for the cleanse is to know what you will be leaving OUT of your diet. In some cases (like with sugar) there will be alternatives. Some people recommend prepping the diet before the cleanse starts, for example, getting off the caffeine and sugar a few days ahead of time. If you are an addict, please move gently through this. Try the substitutions and if there is a struggle, I’ve got some specific recommendations. (I was a HUGE caffeine junkie at one time. And sugar. I get it.)

BREAD WARNING: If you CANNOT live without some type of bread product, there are a couple that are allowed with moderation. The Baker, wheat-free breads (German style) or Grain alternatives listed below (NOT CANE JUICE SWEETENED. ONLY FRUIT JUICE SWEETENED GLUTEN-FREE BREADS).

NO DAIRY
NO REFINED SUGAR (see alternatives)
NO WHITE FOODS (bread, rice, pasta, crackers)
NO GLUTEN (wheat, barley, gluten products)
NO CAFFEINE (green or white tea the exception)

Specialty Items To Buy/Have on Hand
1. Lemons (a bag a week approx)
2. Pure Cranberry Juice (not concentrate, not ocean spray, it will say Just Cranberry or Pure Cranberry. There will be no sugar in it. Will need two 32 oz bottles)
3. Acai (powder or frozen)
4. Flaxseed Meal or Psyllium Seed Husks (*Only use psyllium if your bowel and elimination system is in great working condition. If you have constipation, colitis, spastic colon, polyps, irritable bowel or other weak bowel condition, do not use psyllium. If using psyllium, you must drink ample amount of water with and during day. I will be using Flax meal, as it is gentler on my system to cleanse and offers other health benefits. You may decide the same.)
5. Dandelion or Milk Thistle Tea. (Some people are sensitive to these teas if asthmatic or allergic or weak liver. Please use your discretion. If you have used either in the past, both are advised on this cleanse. Some tolerate Dandelion better than Milk Thistle. If sensitive, a general Detox Tea will suffice.)
6. Other teas recommended:
Ginger, Peppermint, Alfalfa, Detox, Red Clover, Burdock, Mullein, Green, White Tea (many of these are in combinations in store, or buy loose in bulk)
7. Filtered or Distilled Water. (If you don’t have a home filter, I suggest boiling your drinking water for 5 minutes throughout this cleanse.)

CAN DO FOODS

Oils

Olive Oil
Coconut Oil
Flax Oil

Beverages
Pure Water
Herbal Teas (listed above)
Coffee Alternatives (I love Teeccino)
Rice Milk (original, unsweetened)
Almond Milk (original, unsweetened)

Nuts/Seeds
Almonds (limited)
Pumpkin Seeds
Sunflower Seeds

Sugar Substitutes
Stevia
Zsweet
Maple Syrup (limited)
Raw Honey (limited)
Fresh Dates (limited)

Fruits
Green Apples
Grapefruit
Lemons
Limes
Blueberries
Raspberries
Strawberries
Pomegranate
All berries
Avocado (in moderation)
Raisins (very limited – per dish recommendations)

Legumes
Adzuki Beans
Garbanzo Beans
Kidney Beans
Lentils
Lima Beans
Mung Beans
Split Pea
Black Beans (moderation)
All sprouted beans
Fava beans

Grains/Flours
Gluten-free oats
Brown Rice
Amaranth
Buckwheat
Millet
Quinoa
Chickpea
Corn
Dal
Rice Bran

Lean Protein
Freshwater Fish
Turkey
Chicken
Lamb (limited)
Ocean Fish (limited)

Veggies
Green Beans
Kale
Lettuce
Parsley
Peas
Sweet Potatoes (limited)
Radishes
Spinach
Swiss Chard
Turnips
Watercress
Seaweed
Endive
Dandelion
Corn (limited)
Celery
Cauliflower
Carrots
Cabbage
Brussel Sprouts
Broccoli
Beets
Bell Peppers (limited)
Asparagus
Artichokes
Arugula

Spices/Herbs
Garlic
Clove
Mustard
Cinnamon
Cardamom
Cayenne
Dill
Oregano
Sage
Rosemary
Turmeric
Nutmeg
Fennel
Dill
Basil

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Posted in Fitness, Food/Nutrition, Heath, Inspiration, Projects | 18 Comments »

Spring Cleaning, Body Cleansing

Tuesday, March 30th, 2010

Bird soaring high in the sky

It’s that time of year, my friend! Clean out the closets and cleanse your body temple. This is the FIRST time I’ll be sharing my cleanse with you, so please JOIN ME! Here’s the skinny: 30 Days, April 15 – May 15. A gentle, but powerful body cleanse to get rid of the old and feel fresh, light and amazing. I always think of the largest bird soaring through the sky when I cleanse – that’s my motivation. I want to feel that free, that peaceful and move as nature intended, and that’s what a good spring cleanse does for me.
Why April 15 – May 15? A few reasons. It’s after spring break, after the Easter holiday, after the tax stress and a good month before most will be sporting short-shorts and bathing suit bottoms. Aside from that, it just feels right.

I’ll be posting my diet and supplement info here, along with some feedback about how it’s going. I hope you can join me and commit to 30 days of fresh foods, detox, rejuvenation and restoration. It may be trying, but we’ll be here doing it together. You can leave comments too, and I’ll happily respond (or others may as well).
If you have a chronic health condition, sugar imbalance or other major medical, please seek the advice of your doctor. I’m not posting this info for radical claims or treatment for ANYONE! It’s just a cleansing program for 30 days that will make you feel great, and if you need to loose weight, that will probably happen as well. As we eat as nature intended and get rid of the overload of toxins, our bodies naturally find the right weight. Trust that.
I can’t wait to start! Yes, a part of me dreads it, as always, but I know how amazing I’ll feel and will soar like a bird in complete harmony! Join me?

Check in for shopping lists and cleanse preparation soon. Let me know who’s on board!

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Posted in Food/Nutrition, News, Trends | 17 Comments »

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