Spring Cleaning

To Cleanse or not to Cleanse?

Most of us had heard about Detox diets. Everyone in Hollywood is doing it, chances are you know someone who has tried it, and I am here to tell you about it. I have tried a few cleanse diets and always feel better after a few days. I use it to recharge my body and give it a break. Like most of you, I like good food, and I like good wine and sometimes I just need to take a break from it.

Benefits of a Detox Diet:
1. Releases toxins such as food additives and and pesticides that we may ingest along with our foods.
2. Gives your digestive system a break by eating foods that are easier for your body to breakdown.
3. Can help you reassess your eating habits and get your started on a healthier path.
4. After the Detox you may feel energized, have clearer skin, healthier bathroom habits, and increased concentration.

My personal cleanse is to eat as many fruits and vegetables that I want to over a period of 3 days. I don't drink coffee, wine, or any type of caffeine. I drink lots of water with a squeeze of fresh lemon and green tea. There are many types of detox plans, it is important to talk to your doctor or a nutritionist to find what works for you. If you are pregnant, nursing, or have any other illnesses that you are taking medication for you should not cleanse unless you have supervision of a doctor.

During the detox days I do Yoga or Pilates and take longs walks. Light exercise helps to release toxins through sweat and gives all of your body systems an extra boost. A side effect of a detox diet is headaches. I usually get them because I stop drinking coffee for a few days and my body is very used to that caffeine fix! I have found that green tea and early to bed is usually helpful.

For more information check out the following:
1. http://www.cleanprogram.com/
2. http://www.detox.org/
3. http://life.gaiam.com/gaiam/p/10WaystoDetoxifyYourBody.html

In Health,
Tricia

Happiness

“The happiest people are those who think the most interesting thoughts. Those who decide to use leisure as a means of mental development, who love good music, good books, good pictures, good company, good conversation, are the happiest people in the world. And they are not only happy in themselves, they are the cause of happiness in others.”- William Lyon Phelps

Being healthy and fit is not only about food and exercise. It is Friday and time for the weekend and I encourage all of you to take some time, sit back, and relax. Do something that makes you happy. Spend time with your family, friends, or alone. Read a book, listen to live music, or as my mom likes to say, just go sit outside! Take a moment to be thankful for the people you love and who love you back.

In Health,
Tricia

Rainy Day Workout

Has the rain dampened your outside workout plans? An indoor circuit is just what you need!

Perform each exercise for one minute and then repeat for a thirty minute workout.

1. Jumping Jacks
2. Plank- top of a push up position and hold
3. Jog in Place
4. Tricep Dips- Sit on a chair, hand at your sides, lift your booty off the bench, bend your elbows to lower toward the floor then push your arms straight
5. Front kicks in place
6. Front lunge- hands on hips step forward with the left leg, bending 90 degrees, alternating legs
7. Push Ups
8. Alternating Side kicks
9. Basic Crunch
10. Twisting Side Planks- start in a plank position then twist to the left lift left hand to ceiling, return to center and repeat on the other side.
11. Squats- sit back like you are sitting in a chair and then stand back up
12. Bridges- lie on your back, knees bent, feet flat on floor, squeeze your booty and lift your hips up to the ceiling, then lower and repeat
13. Side lunges- step left leg out to side bending left knee then return to center, repeat other side
14. Criss Cross Abs- lie on back, knees into chest, hands behind your head, reach left elbow to right knee while the left leg extends, then repeat on the other side
15. Butt Kicks in place- similar to jogging but lift your heels toward your booty each time

Balancing Act

“Life is like riding a bicycle. To keep your balance you must keep moving”- Albert Einstein


We all strive to create balance in our lives. We try to balance time at work, with family, and with friends. We balance our finances, the time we spent outdoors versus indoors, our time for fun and our time to clean. Creating balance is also important for your health and fitness.

Eating a balanced diet is a way to ensure you are getting enough vitamins, nutrients, and not eating the same foods all of the time. Here are some tips to help you balance your daily intake:
1. Eat your colors. Your plate of food should be colorful. Some suggestions to add to your meals are red peppers, orange carrots, green beans, blueberries, purple grapes. Look for bright colorful foods.
2. If you have carbs for breakfast, have protein for lunch. Balance your last meal with your next meal. For example, if you have spaghetti for lunch, have chicken and vegetables for dinner.
3. Drink plenty of water. Caffeinated beverages and alcoholic beverages dehydrate our bodies. Replace those fluids with plenty of water. A good rule of thumb is to drink half of your weight in ounces. If you weight 140 pounds then try to drink 70 ounces of water per day.

Balance exercises can improve coordination, prevent falls and, reduce injuries. Here are some ways to include balance exercises in your routine:
1. While talking on the phone, standing in line, or waiting stand on one leg.
2. Stand on one leg while putting on your shoes.
3. Perform one legged squats: stand with feet hip width apart, lift your left foot off the floor, sit back like you are sitting in a chair and then stand up. Repeat 10 times and switch legs.

Lettuce Wraps

One of my favorite light meals is Lettuce Wraps which JB made for me when we first started dating. They can made as a meal, a side, or as an appetizer! The following recipe makes enough for 5-6 servings.

JB's Lettuce Wraps

Romaine or Butter Lettuce with leaves separated
1 can of rinsed Black Beans
1 small can of Corn or One Corn on the Cob with the kernels cut off
1 Zucchini sliced in half moons
2 Bunches of Broccoli with florets removed from stem
1/2 Red Onion diced
1 Red Pepper diced
1/2 Jalapeno Pepper diced (optional)
Olive Oil
Cilantro
1 Avocado sliced

Saute vegetables in Olive Oil then transfer to a large bowl and mix with finely chopped cilantro, cracked black pepper, and sea salt. Evenly distribute the vegetable mixture into the lettuce leaves. Top with sliced avocado and serve!

Just Breathe

Yoga is a great way to relax and unwind but it also provides many other health and fitness benefits. A study in the Journal of the American Dietetic Association found that people who practiced yoga regularly ate more mindfully than those who did not. Yoga may also keep your immune system healthy by lowering stress and keeping the lungs active.

Try these moves to relax, breathe deep, and work your core muscles!

Cat/ Cow
Place hands below the shoulders and knees below the hips in a table top position with a flat back. Exhale and round the spine, pull abdominal muscles in and let head release and tailbone curl toward floor. One the inhale slowly arch your spine and point tailbone to ceiling. Repeat for 10-12 breaths.

Plank
Spread out fingers and place palms (or forearms) shoulder width apart. Curl toes under and lift body to a "top of a push up" position. To modify you can be on your knees. Maintain a straight line from the top of your head to your hips, to your knees.
Pull navel in toward your spin to support your back and work your core.

In Health,
Tricia