5 Natural Remedies for Allergies

Here we are in the beginning of June and congestion, sneezing, and itchy eyes are still lingering. Allergies, your time has come and gone now-  please leave! Summer is here and we want our beach bags full of good reads and magazines, NOT tissues. We heard it for the past few months-  this spring season would be extremely heavy with pollen and other allergens, but we didn’t expect it to hang around for this long.

Relief is on the way with 5 natural remedies for allergies.

1) Apple Cider Vinegarapple211

Add a tablespoon of apple cider vinegar into a tall glass of water 3 times a day and it will work its magic, naturally! Apple cider vinegar reduces mucous production and cleanses the lymphatic system. The congestion and runny nose that we are all used to will slow down with the apple cider vinegar ability to reduce the mucous. Allergy symptoms and allergy attacks can all be prevented with this simple remedy.

2) Neti Potskh042-seeking-health-nettie-the-elephant

l/../3) Nettle-Peppermint Tea

Nettle leaf is a natural antihistamine meaning that it natural blocks the body from making histamine. The peppermint leaves contains flavonoids such as luteolin-7-0-rutinoside  which helps inhibit the growth of anti-inflammatory enzymes. While the leaves work together they help reduce the discomfort of the brutal side effects of allergies.

You’ll need:
1 teaspoon of dried pepperment leaves OR 1/4 cup of fresh chopped peppermint leaves
1 teaspoon of dried nettle leaves OR 1/4 cup of fresh chopped nettle leaf
8 ounces of water
*honey and lemon

4) Probioticssoy1_600x450

This may sound a little different but let’s boost our gut bacteria! Having more of a balanced gut bacteria can help prevent some of the symptoms that come along with allergies. Adding more beneficial bacteria to our diets will help balance our immune systems. Some probiotics that can be added are kombucha and kefir. There are also supplements to buy, simply take one a day. Probiotics have numerous health benefits including a healthy digestive tract, better immunity, help control moodiness, hormonal imbalances, and much more.

5) Citrus DrinksIMG_5601

The vitamin C packed in lemons, oranges, and grapefruits can boost your immune system when allergies are taking over. A drink that contains two or more citrus fruits can pick up the immune system and allow our bodies to fight the sneezes and itchy cough. Squeezing a half of a lemon, two oranges and adding some local, raw honey will fulfill the vitamin C craving your body needs to fight off the allergies.

Other foods to include in your everyday diet during allergy season:

Dark, leafy greens

Deep yellow and orange vegetables

Onion, garlic, cayenne, ginger, and horseradish

Nutrition for Stress Management

Stress is an issue that has come up with a lot of my clients lately. Whether it’s causing obvious symptoms like sleep disruption and weight gain or internal issues with the digestive and nervous systems – it can take a toll on us if we don’t manage it properly.  It is really important to understand stress, how are body reacts to it, and the harmful long-term effects it causes.

Let’s face it  – with everything going on in our lives it is hard not to experience stress in some form. Even if we aren’t physically or emotionally feeling stressed, our bodies may be experiencing it internally. I wanted to touch on nutrients that are crucial for reversing the bad effects stress has and also explain a little what is actually happening when we experience it.

When the body is under stress, vitamins and minerals are quickly utilized to try and achieve balance within. Overtime this causes us to be depleted of crucial vitamins needed to function, specifically magnesium, potassium, and calcium. Zinc, omega-3 fatty acids, and proteins are also used more rapidly during the stress response. It is important that we eat foods rich in these vitamins and minerals to help our body cope with and also eliminate excess stress and avoid the harmful long term effects of stress (weight gain, cardiovascular disease, diabetes).

B Vitamins are also crucial for our bodies to both deal with and prevent feelings of stress and anxiety. They help support the nervous system and are used at a higher rate during periods of stress.  Vitamins A and E are great antioxidants that protect the body against free radical damage, which stress increases. A high amount of antioxidants in our diet can help the body better manage in high stress situations.

By incorporating the proper foods, we can help our body to manage stress, which will also help with digestive issues, heart disease, anxiety, and weight gain (our bodies hold on to food and store as fat, specifically shown in the mid-section when stressed).

 

Therapeutic Benefits of Food

There are a wide variety of foods that contain therapeutic benefits which help to keep stress levels at a minimum. As I mentioned, when the human body is experiencing high levels of stress, the adrenals are producing too much cortisol and adrenaline. During this process crucial vitamins and minerals are depleted from the body, along with other negative physiological side effects. It is important to make sure there are sufficient amounts of potassium, calcium and magnesium in the foods we eat, to not only replenish but also to maintain an adequate amount for when we experience stress.

Protein, vegetables, healthy fats and fruits are the most important food categories needed in a diet to enhance mood and eliminate stress. Also, complex carbohydrates are beneficial due to the slow absorption of sugar into our blood and the release of the hormone serotonin.

Protein is crucial in maintaining and building neurotransmitters, which are located in the brain and send out positive feelings. The neurotransmitters can only be made out of a few of the twenty-two amino acids. It is recommended that a person has 20-30 grams of protein in each meal. Out of all proteins, fish is considered one of the best sources. This is because most contain all twenty-two amino acids, are easy to digest, and contain many crucial vitamins.

imagesIt is important to eat a lot of fatty fish, nuts and seeds that contain Omega 3 fatty acids , which suppress the cortisol and adrenaline levels. Fish also contain minerals such as calcium, magnesium and potassium, which are all lost during times of high-stress.  I try and incorporate fish often because of the high amounts of EPA and DHA combined, which is not found in plant sources of Omega 3 (where ALA is more apparent). However, in both plant and marine sources, omega 3s play a significant role in reducing stress. The fatty acid is extremely supportive in a healthy cardiovascular system, has cancer-fighting properties, and supports the immune system.

Stress also causes our bodies to become too acidic. A diet high in alkalinizing vegetables and fruits will help maintain balance and keep the body at optimal functioning level. Many vitamins and minerals that are important in fighting and correcting stress-induced disease and health issues are found in vegetables and fruits.

Vitamin E and C are important antioxidants needed to combat the possible diseases brought on by stress, such as cardiovascular disease, high blood pressure and a hindered immune system. B vitamins are essential in fighting stress, they also help convert L-tryptophan to serotonin “the feel good hormone.” A biochemical effect of stress is a depleted stock of serotonin, the hormone that makes you feel relaxed and in control. Another way to boost serotonin levels is to increase your intake of complex carbohydrates. Great examples of complex carbohydrates are quinoa, millet, amaranth, oatmeal and barley. The slower your body absorbs carbohydrates, the more steadily the flow of serotonin. Folic acid (helps to stabilize mood) and zinc are important to reduce stress.

What to incorporate:

  • Seeds/nuts : pistachios, pumpkin seeds, walnuts, and almonds are a great snack to travel with on the go (high amounts of healthy fats, potassium, magnesium and iron)
  • Raw veggies such as celery, carrots, and red pepper are always a good option with a lot of stress reducing properties. Eat them with any nut butter, tahini or hummus for protein source
  • Foods high in omega 3s such as flaxseed, fish, avocado
  • Foods high in B vitamins
  • Foods high in vitamins A and C, folic acid, magnesium
  • Calcium rich foods : sesame seeds, yogurt, spinach, dark leafy greens
  • Anti-inflammatory foods/herbs such as ginger and turmeric

Best food choices: avocados, dark leafy greens, flaxseeds, sesame seeds, red pepper, sweet potatoes, fish, lean beef, pumpkin seeds, nuts, bananas, blueberries, rolled oats, quinoa, barley, millet, amaranth

Aside from incorporating these healthy foods into your daily diet, it’s also a good idea to do yoga, meditate, and get adequate amounts of sleep each night. Herbal teas are great too, try stress relieving teas such as chamomile, kava kava, st. john’s wort, and lavender. Start small and make little changes each day. Your body will thank you 🙂

hydrate, cleanse and debloat: simple flavored water

We all know drinking lots of water throughout the day is important for so many reasons – to hydrate, flush out toxins, regulate digestion, for heathy skin… the list goes on.

However, sometimes sipping plain old H2O can get a little boring. By using these simple ingredients you can add loads of flavor without additional sugars and calories of store bought flavored water. My favorite combination is cucumber, lemon, ginger and mint.  Not only do these ingredients add delicious flavor- they offer so many health benefits.images-1

Lemon- lemon is a powerful cleanser and also helps to alkalize your body. Lemon also contains Vitamin C, which will help boost immunity.

Ginger – ginger contains many anti-inflammatory properties. It also helps aid in digestion, settle your stomach, and helps with flushing out toxins.

Mint – mint is a natural stimulant, which helps soothe the digestive tract. It also stimulates the digestive enzymes that absorb nutrients from food and consume fat and convert it into energy. Therefore, it is helping you convert the food you consume to energy rather than storing it as fat. As a natural stimulant, mint is known to naturally combat fatigue and help to recharge your batteries.

Cucumber- cucumber has many detoxifying, antioxidant, and anti-inflammatory properties. It also adds a refreshing taste and leaves you feeling refreshed and hydrated.

Thinly slice 1/2 a the cucumber, ginger (as much as you desire) and a lemon or two. Add in a few sprigs of mint and add all ingredients to a pitcher of water and let sit overnight. Sip throughout the day.

hearty and healthy banana bread

What’s better on a cold winter day (or any day really) than a delicious, comforting piece of banana bread? Since it is one of my all time favorite treats and I have been craving it a lot this winter, I have been been making healthier versions by using whole wheat flour, a touch of maple syrup, adding ground flax seeds and walnuts for extra omega 3s. Feel free to add some dark chocolate or cacao nibs for extra flavor and health benefits such as antioxidants, lowering blood sugar and boosting moods.

Another great thing about this recipe is it’s fairly simple and quick to make and only requires one bowl, minimizing clean-up 🙂

banana2

Ingredients
3 very ripe bananas
1/2 cup melted coconut oil, butter or ghee
1/2 cup maple syrup, brown rice syrup, or coconut palm sugar
1 egg beaten
1 tsp vanilla
1/4 tsp cinnamon
1 tsp baking soda
1/4 tsp kosher or sea salt
1.5 cups 100% whole wheat flour
1/4 cup ground flax seeds
1/2 cup cacao nibs or chocolate chips
1/2 cup chopped walnuts

Directions
Preheat oven to 350F and grease a loaf pan with coconut oil or butter or line with parchment paper.

In a large mixing bowl, mash the bananas and add the melted coconut oil or butter.

Mix in the baking soda and salt. Stir in the maple syrup, beaten egg, cinnamon and vanilla. Mix in the ground flax seeds and flour. (Do not over mix)

Stir in any additional ingredients like chocolate chips and walnuts.

To make this recipe vegan, swap the egg for a flax egg (soak 1 TBS of ground flax in 3 TBS water for 15 mins) or your favorite egg replacer.

I have been making a lot of different variations off of the above recipe. Feel free to add any of your favorite dried fruits, nuts, seeds or even swap out the flour for gluten-free variety and add 1/4 tsp xanthan gum.

Enjoy!

Renew Week Superfood Day 3: Maca Root

Today’s superfood : Maca Powder

This superfood has been a staple in the Peruvian Andes for thousands of years. In fact, it is still called “theimages-2 food of the gods” in many cultures because of the wide variety of health benefits this superfood contains.

The Maca root resembles a very large radish, however for convenience and potency levels it is mostly taken in the powder form. Maca has an extensive and vast variety of health benefits. It is known to increase energy, endurance, strength, immunity, circulation, fertility, and libido. One serving of dried Maca powder contains more than 10% protein, nearly 20 amino acids, including 7 essential amino acids.  The Maca root contains more than 50 phyto-chemicals including many vitamins such as B1, B2, B12, Vitamin C, and zinc. It also contains calcium, phosphorous, protein and fiber.

images-1Maca is also known for thyroid regulation, helps to lower blood pressure, regulate blood sugar levels, and enhance memory. Feeling stressed? This superfood helps to relieve stress by reducing the effects of cortisol on the adrenal glands. Maca not only helps relax your nervous system and reduce stress, it also give you a boost of natural energy. This root vegetable contains energy producing properties, but unlike caffeine, it does not adversely affect your nervous system. Essentially, it gives you a non-jittery boost without the crash.

As with all concentrated superfoods, Maca should be taken in recommended doses. Start by adding a dose each day to your smoothie, you will almost immediately begin to feel the benefits of this powerful root.

*Maca should not be consumed if you are pregnant or lactating

Renew Week Superfood : Chia Seeds

I am so glad you are joining us for Vincera Institute’s Renew Week at the Galley Cafe.

I am excited to be incorporating and sharing with you some of my favorite superfood smoothie additions this week as well as sending you all of the wonderful health benefits they have to offer. We will be highlighting a different superfood each day.

Starting off the week will be the tiny but powerful Chia Seed.

Chia seeds are loaded with Omega 3s which are essential for optimal health, specifically in healthy brain functioning and muscle building (they are one of the rare seeds that have the perfect ratio of Omega 3 to Omega 6). Chia seeds also help to slow digestion, preventing your blood sugar from spiking. Their stabilizing effect on blood sugar may also fights insulin resistance –  which can be associated with excess belly fat.

These tiny seeds also contain a high dose of fiber (1 oz serving contains 11 grams), aiding digestion and helping to keep you fuller longer. They pack in a healthy dose of protein, calcium, phosphorous and manganese. Chia seeds are considered to be hydrophilic, meaning they absorb large amounts of water quickly (10x their weight!).  They greatly enhance hydration, as well as promote electrolyte balance.  Their hydrophilic properties also aid in the natural cleansing process. As they expand and bulk in our systems, they help to flush out extra toxins as they are being digested and eliminated from our bodies.
Chia-Seeds
As you can see, it is obvious why these little seeds are considered one of my favorite superfoods. Even if I do not add them to my morning smoothies, I add a teaspoon to a glass of water and sip throughout the day. You can actually see the hydrophilic properties take action, as they plump up and form a gel like coating.

Tip: it’s best to use chia “gel” when adding to a smoothie. Just place 1/4 cup in 1/2 cup water and soak overnight.

fall inspired repair and replenish post-workout smoothies

These three recipes are a must try! They help to replenish and repair after a workout, boost your immune system and taste delicious. They are also packed with essential vitamins and nutrients like fiber, healthy fats, B vitamins, and much more. If you’re like me, these will quickly become smoothie recipe staples. Enjoy!

Pumpkin Powerhouse

Pumpkin is loaded with vitamin A, which protects against the cell damage that occurs during Pumpkin Smoothie aboveexercise. Avocados are high in monounsaturated fat—specifically oleic acid—which is been linked to reduction in inflammation.

Ingredients
½ c canned pure pumpkin, frozen in ice cube tray7 oz 2% Greek-style yogurt of almond milk
½ c water
¼ avocado
2 Tbsp ground flaxseed
1 Tbsp maple syrup
½ tsp pumpkin pie spice

Blend all ingredients until smooth.

Pear Ginger
Gingerols, compounds in ginger root, act as potent anti-inflammatories that speed your recovery time. Meanwhile, fiber-rich flaxseed satisfies hunger, so you’re less likely to find your stomach rumbling later in the day.

imagesIngredients
½ c  Greek yogurt, almond milk, or dairy-free yogurt (almond or coconut milk)
1 ripe pear, cored and cut into large chunks
1 c pear juice, coconut water, or diluted aloe vera juice
½-inch chunk of fresh ginger root or ⅛ tsp dried ground ginger
2 c baby spinach leaves
1 Tbsp ground flaxseed
½ cup ice cubes

Blend all ingredients until smooth.

 

Gingerbread Smoothie

Greek yogurt provides the protein necessary for repairing and rebuilding muscle tissue, and the banana replaces the carbohydrates and potassium lost during exercise. Molasses is a good source of iron that aids in the delivery of oxygen to muscles.

Ingredientsimages
7 oz Greek or dairy-free yogurt1 c ice cubes
¼ c frozen sliced banana
2 Tbsp almond butter
1 Tbsp molasses
1 tsp grated ginger
¼ tsp cinnamon
⅛ tsp each nutmeg and cardamom
Pinch of clove

Blend all ingredients until smooth.

adapted from prevention.com

Aloe : skin saver or delicious and healthy beverage?

The cool, jelly like substance that comes in a transparent bottle and is usually an electric green color or a frigid blue. Give the bottle a nice squeeze and the gel oozes out with an odd squishy noise following it. It’s our dear old friend aloe that only shows its face in the summer hot months. Sticky, cold and leaves you stuck in scarecrow position for a few minutes to let it sit in and dry off, then you try to sit down and realize it’s less painful just to stay in that position because Mr. Golden Sun did a number to your skin earlier today. But, I’m not here to remind you to put your sunscreen on or to bring back painful memories of a family member rubbing aloe on your bright red back, I’m talking about drinking it. NOT the topical kind!!! Have you ever considered drinking the juice from an aloe vera plant?  Is it good? Is it healthy for us? Let’s dive on in.

ganoderma-aloe-vera-juvebrew
Benefits:
Detox: aloe works as a natural detox. Aloe contains different trace elements, vitamins and minerals that help the body flush out.

Digestion: Aloe has the power to increase protein absorption and regulates the bowel. Aloe helps reduce yeast and bacteria by moving it along the digestive system and aloe soothes heartburn.

The Immunity Booster: Full of antioxidants! Sending those free radicals away with a dose of aloe.

Anti-inflammation: Aloe Contains 12 different substances that reduces and prevents inflammation. The kind of inflammation that aloe can help with are swollenness, stiff or painful joints.

Healthy Skin: We all know aloe helps are skin on a topical level, but consuming the drinkable kind of aloe can repair out caloe-vera-juiceollagen and elastin from the inside. Aloe also helps sooth minor skin irritations, scrapes, cute and burns.

Energy: Because aloe works our digestive system, this can go hand in hand with energy. Aloe regulates the system which prevents you from feeling sluggish.

Vitamins: Aloe includes Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B12, Vitamin C, Vitamin E, niacin and folic acid. In addition chromium, magnesium, manganese, zinc, copper, potassium, iron and calcium. Maybe it would have been easier for me to list what aloe doesn’t contain!

Amino Acid: Aloe contains amino acids which aid the process of building protein.
Smile: Aloe helps your gums and mouth hygiene. It helps with mouth ulcers and bleeding gums.

Cardiovascular Health: Aloe boost the ability to diffuse red blood cells in return aids the oxygen transportation. It improves the oxidation process, circulation and lowers cholesterol.

As you can see, the benefits of consuming Aloe Vera Juice are abundant. There are brands at local health food stores and Whole Foods that are ready to drink. Others are concentrated and can be diluted in water or juice. I love adding either kids to my smoothies as well for added benefits.

Let’s get one thing straight, we are drinking only the consumable kind of aloe, NOT the topical kind. Drink up and enjoy, let us know your thoughts on the taste, results or experience you have with drinking aloe vera juice.

a few meal inspirations

Hello fellow detoxers!  I can’t believe how  many people have decided to join me on the 21 day detox. I am so thrilled to have you with me on this journey with me to vibrant health and new beginnings.

YAY! You made it through the first few days. Pat yourself on the back, they really are the hardest.  It’s like the minute you tell yourself you aren’t eating gluten you want that bagel staring at you on your co-workers desk…even if you usually don’t even eat bagels. Humans are strange creatures.  I promise though, those cravings will quiet everyday until they are gone completely. Sugar and caffeine seem to be the hardest part for people, especially eliminating them if you are used to having them daily.

If you are having headaches due to caffeine withdrawal, have some green tea. You can even buy flavored green tea that may help with a sweet tooth. If that sweet tooth will not give up, have a small piece of fruit or a green smoothie with 1/2 a banana or green apple and some coconut oil and unsweetened almond milk.

I swear they will soon start tasting like milkshakes to you (once your taste buds adjust to the natural flavors). I make this smoothie for my husband when he is having a sweet craving and he wouldn’t swap this for his favorite milkshake now, would you Mike? 😉

Processed with VSCOcam with g3 preset

hi Mike! came across this pic in my phone

A clean treat that is loaded with protein, fiber, antioxidants and other vitamins.

ChocoBanana Protein Smoothie
1 cup spinach
1/2 frozen banana
1 Tbs almond butter
1-2 Tbs raw cacao powder
1.5 tsp coconut oil (organic, cold-pressed)
1 Tbs hemp protein powder
3/4 cup unsweentened almond milk
1/2 cup ice
1 tsp honey or maple syrup(optional)
Additional add-ins : ground flaxseed, chia seed, raw cacao nibs (add after for choc chip pieces)

Blend until smooth.

Sorry, I went off on a smoothie tangent.  Anyway, I am really enjoying all of the emails about your progress so far- mentally and physically. It has only been a few days but I am seeing that a lot of you are already noticing positive affects. Whether it’s a noticeable change in energy levels, moods, stress, bloat, or any other digestive health issues, I am beyond excited hear all of your feedback! It only keeps getting better from here.

I’ve been getting a lot of inquiries about menu and meal ideas. Instead of sending each of you different recipes and ideas, I’ve decided to compile some of my favorite recipes and dishes from friends and fellow bloggers.

Many of these are dinner ideas – but can easily be stored and made into lunch the next day. Switch it up by adding a few more spices or vegetables to it, or even throw it in a saute pan in the morning, crack and egg on it and you’ve got a delicious and easy breakfast.

Be creative and switch out different ingredients and spices to your liking. Most of them are gluten and dairy free, however if one of the items happens to be just swap it out or just nix it. Enjoy!

Recipes:

Cauliflower Lentil Taco Salad,  Food Babe

Quinoa Fried Rice with PorkThe Queen of Quinoa
I substitute with organic chicken, beef or egg. Most of the time I  eliminate meat all together – as quinoa is very high in protein

Kale Rice Bowl , 101cookbooks
Can substitute yogurt with coconut milk yogurt or add avocado for creaminess. Great for breakfast or dinner. 

Roasted Sweet Potato, Kale and Sage Skillet Quinoa , Recipes to Nourish 

Jerk Chicken with Mango Salsa and Creamy Coconut Millet, Inspired Edibles

Quinoa Crusted Sole in a Chili-Lime Glaze, Inspired Edibles

25 Soups and Stews, With Food + Love
All Gluten Free, Dairy Free, Egg + Meat Free

Here are two recipes I’ve made this past week:

Spiced Salmon with mustard sauce
(I halved for 2 people and still had leftovers) 

Ingredients
2 teaspoons whole-grain mustard
1 teaspoon honey
1/4 teaspoon ground turmeric
1/4 teaspoon ground red pepper
1/8 teaspoon garlic powder
1/4 teaspoon salt
4 (6-ounce) salmon fillets

Directions
Preheat broiler.

Combine first 6 ingredients in a small bowl, stirring well with a fork. Rub mustard mixture evenly over each fillet. Place fillets, skin side down, on a jelly-roll pan coated with cooking spray. Broil 8 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

I know some of you were asking about substituting  breads/wraps for lunch, especially when packing a lunch for work. If you are not going 100% Gluten Free (which is okay, as long as you are eating the right kinds of grains) As I mentioned before, this should be tailored and manageable for your life. Don’t make too drastic of changes unless you know you can plan on maintaining. It’s better to set realistic goals for the detox and be in it for the long haul, then to cut it short or give up.

Creamy Kale + Basil Sauce
Great on any dish. Try it on chicken, fish, quinoa/rice bowls. I even put it on sautéed spinach and eggs for breakfast.

Ingredients
4-5 kale leaves
1 small bunch basil
1/2 cup raw cashews, soaked
juice of 1/2 a lemon
1 clove garlic
sea salt and pepper to taste
approx. 1/2 cup olive oil
optional: 1/4 cup nutritional yeast (great for vegetarian dishes and adds a cheesy flavor) 

Directions: Place all ingredients in a vitamix/food processor. Blend until well incorporated. Slowly drizzle in olive oil until creamy and well emulsified.

This is so flavorful and adds a nutritional punch to any of your favorite dishes. It’s full of vitamins, fiber, protein, anti-oxidants, and healthy fats.

The other night we made lettuce wraps with our left over salmon. We shredded the salmon on large Boston lettuce leaves, added avocado, cucumber, radishes, chives and fresh dill. Drizzled them with this sauce and it was so good!

salmonwraps

You can make the sauce in large batches and store in the fridge. (Mix well before using, you may also have to add a little more olive oil if consistency thickened).

I am posting my Vegan Cheesy Broccoli Casserole tomorrow, as well as a vegan Shamrock Shake we made this weekend, just in time for St. Patty’s Day (think spinach, fresh mint and vanilla bean, yum!)

21 Day Detox – who’s with me?

Tomorrow begins my 21 Day detox.

I am getting Spring fever and so over this snow (for those of us who have been blasted with seemingly endless snowstorms, you understand).  That tease of warm weather last weekend here in Philadelphia brought on that indescribable feeling  you get when you know nice weather is around the corner. I could feel it in the air, hear it in the chirping birds, see it in the tulips peaking through the thawing earth.

I decided that Sunday I was in a need of a pre-Spring cleanse. I want to feel as alive and vibrant as Spring, whenever it arrives.  If you are like me in the winter you tend to eat more comforting, heartier meals, while hibernating in your cozy home.

That little blast of warm weather was like a wake up call for me. I knew it was time to get my body and mind back in shape and to shed not only a few winter pounds, but to also shed those winter blues and revive my mind and spirit.

hello-sunshine

Nothing helps more with that than a good detox (mind, body, spirit) –  mindful eating, more rest, less social media, more journaling, less stressing, more juicing, less processed foods.

So tomorrow I begin my 21 day detox –  just in time for Spring and warm weather.

My detox goes as follows:

I will be eliminating completely : sugar, dairy, gluten, processed foods. 

My main source of nourishment will come from : vegetables (lots of dark leafy greens); grass-fed, organic lean meats; wild-caught fish (smaller the better- less mercury and toxins); healthy fats such as coconut oil, cold-pressed olive oil, nuts, seeds and avocado; grains such as quinoa, brown rice and millet.

I’ll be limiting fruits, caffeine (rarely drink it but occasional green tea is okay).
*If you are a coffee drinker limit to black coffee if you absolutely need.

Aside from the diet guidelines of the detox, I will also be cleansing my mind and building my spirit by adding/eliminating certain actions and activities. I will be off of social media (except for limited time for my nourish and nosh facebook page and blog). I will be limiting stress by adding more meditation, more yoga, morning and night time journaling (this is my all time favorite way to rid anxiety, organize thoughts, and relieve stress). I’ll also be taking epsom salt baths with lavender. The epsom salt pulls toxins from your skin, while the lavender helps to soothe any tension and stress (also good for insomnia and/or headaches).

memed

I will be digging deeper into my own spirituality and practice it with more devotion and discipline. I also would like to exercise more awareness in my words, thoughts, decisions and actions.

I am really looking forward to this and hope you’ll join me.  If 21 days seems too long, aim for 5-7. Any amount of cleansing time will help jump start your body into Spring mode and help to revive you mentally, physically and spiritually.

Please feel free to email me for recipes and different meals, snacks, smoothies and juices I will be making the next 21 days.  I look forward to hearing from you and to share this amazing journey I am about to embark on.

*Please begin whenever you are ready. Make sure to read these guidelines to prep your body for a cleanse. If you heavily rely on foods that contain dairy or gluten, you may tailor this cleanse to your specific needs. I know what my body can handle and I limit gluten, dairy and sugar on a daily basis, so it will not be such a drastic change for me. It is important you ween yourself into any change in diet by going slow. Contact me with any questions.