Weekend Detox the Right Way

Detox the right way

restore your body’s natural balance

Although most doctors think they’re unnecessary and often unsafe, detox diets to eliminate harmful toxins from the body are still all the rage.

Barring extreme fasts like the Master Cleanse (a regimen restricted to a mixture of lemon juice, filtered water, organic maple syrup and cayenne pepper), do detox diets that include a balance of whole grains, fruits, vegetables, fiber and lean protein work? We picked four different regimens you can try over the weekend and judge for yourself.
Marilyn Diamond, author of the seminal detox diet guide Fit for Life, says the most successful detox is one that provides plenty of nutrients.
“Your body cannot achieve balance or maintain health without them,” says Diamond. “So make detox a time to cleanse [and] build. Make it so enjoyable and effective you look forward to it, not dread it.”

A balanced diet detox

In her latest book, Young for Life (April 2013), Diamond outlines a simple detox diet.
“You need four meals a day,” she says. They can be in any order, but she recommends you start with a whole grapefruit, peeled and sliced. “This will fill you up, cleanse the liver and gall bladder, and signal to the colon to start moving,”
About 90 minutes later, eat a Waldorf salad with chopped apples, chopped walnuts or pecans, celery and raisins, and toss in some blueberries, with a dressing made with one tablespoon almond butter, fresh lemon juice, and a little cinnamon and ground ginger thinned to a syrup with four tablespoons of water.
Meal three consists of a Southwest blended salad of greens, tomatoes, cucumber, peppers, celery and spinach topped with a puree of yogurt, salsa and chopped avocado.
For dinner, have a fish fillet sauteed in butter (you need fat-soluble vitamins and omegas) with a chopped baby green salad made with chunks of mango, sliced strawberries or papaya, and avocado dressed with lime, olive oil and a dash of cayenne pepper.
Diamond recommends drinking peppermint green tea throughout the day to promote fat loss and gut health. Supplements that support the Young for Life diet are vitamins D and B-complex in the morning to keep your mood boosted and preserve muscle mass, and vitamins C and E throughout the day for their natural and powerful detox properties.

A probiotic detox

Anna Luque, nutritionist and author of The Yogurt Diet, explains that to get the body back in balance, it’s important to know how the body gets out of balance in the first place.
“There are various causes and they don’t happen from one day to the next. This is a slow process encouraged by processed foods, antibiotics, chlorinated water and stress,” she explains. “All systems in the body are constantly at work, which causes deterioration, so they need to be replenished with nutrients that are found in wholesome foods in order to regenerate and keep working optimally.”
To restore balance, Luque suggests you eliminate all foods that may be harmful to the body, causing inflammation. They include processed foods, wheat, sugar, vinegar and pasteurized milk. Instead, include foods that replenish the systems in the body, specifically the gastrointestinal tract. This means consuming plenty of yogurt, which should not be categorized with other dairy products such as pasteurized milk.
“The most important characteristic of yogurt is that it’s full of probiotic bacteria, which is imperative for proper digestion and ultimate health,” she observes.
Luque recommends eating four to five ounces of whole-milk Greek yogurt with live probiotic bacteria three times a day, before or after a balanced meal or as a snack.

Tea and sympathy

If you can’t stomach juice and liquid-only fasts, which can leave you feeling weak and unable to function, try I.Am.You.Studio’s DETOX to RETOX herbal tea and whole foods-based cleanse. During the yoga studio’s three-day program, participants drink three glasses of custom-blended Chinese herbal tea a day and follow a menu plan (which they prepare at home) that’s full of whole grains and legumes (quinoa, kidney beans), leafy and cruciferous vegetables (kale, cauliflower, beets, asparagus) and fish (salmon, tuna or white fish). Menu options are available for vegetarians and vegans.
Reportedly, 85 percent of DETOX to RETOX participants lose weight and keep it off, and 77 percent have increased energy.

Organic juices and raw food

Organic Avenue has numerous locations in the New York City area and offers several levels of LOVE (Live, Organic, Vegan, Experience) cleansing. With its alkaline-balancing, detoxifying menu of live, raw and vegan food and cold-pressed organic juices, LOVE Easy is ideal for newbie detox dieters and for those who find liquid-only cleanses too limiting.
Each morning of the cleanse (a three-day minimum is recommended for first-timers), you are emailed affirmations like "I am happy, I am joyous, I am free,” with instructions on when to consume the sequence numbered on each container of organic juices and raw foods. Surprisingly flavorful sample menu items include creamy coconut milk, kale salad with creamy almond dressing and a raw chocolate mousse.
Detoxers are encouraged to chew their juices, and in between each nutritional beverage and live food item, participants can drink eight ounces of water. They are also encouraged to go to bed earlier.

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DIY HairSpray & Detangler

Let’s start with the hairSPRAY:
Homemade Hairspray
INGREDIENTS:
1/2 cup water
2 teaspoons sugar
2 Tablespoons rubbing alcohol
6-8 drops essential oils (optional)
Heat water to a boil and turn off heat source. Add 2 tsps of sugar and stir until completely dissolved. Then add 2 tablespoons rubbing alcohol and 6-8 drops of your favorite essential oil scent (optional). Once again I chose Lavender…because I love it! :-)   And THAT ladies and gentlemen…is it!

However, according to Diane at dkmommyspot.com there are 3 SIMPLE but KEY TIPS to make this work:
1) Find the right concentration for you.
2) Use a spray bottle with a very fine mist.
3) Wait for it to dry 20 – 30 seconds between applications.
I followed these 3 steps to the letter and was quite literally amazed at how well this stuff works! I figured I would have to use 4 or 5 applications before it was a strong enough “hold” (after all…it’s basically SUGAR WATER!) but after just ONE misting…it held my hair in place quite nicely. I didn’t even bother with a second application. And an added bonus…the sugar water actually adds a little extra shine to your hair. And really….who couldn’t use a little extra shine in their life! :-)
So that’s homemade hair concoction #1.
#2 is the…..

Homemade Hair Detangler
Did I say the hair SPRAY was simple to make???  Well………then THIS recipe is going to blow your mind! ;-)
Here’s what you’ll need:
A spray bottle
Hair conditioner of your choice
Water
Here’s what you’ll do:
1.  Fill your spray bottle two-thirds full with water.
2.  Add conditioner of your choice to finish filling the bottle.
3.  Shake the bottle well, making sure the conditioner and water are thoroughly mixed.
4.  Spray the mixture into your hair and brush as you would normally.

 

http://www.onegoodthingbyjillee.com/2012/03/make-your-own-homemade-hairspray-and.html 

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5 Primal Meals in Just 35 Minutes

Preparing a healthy breakfast, lunch, and dinner seven days a week while living a busy life isn’t easy. Even when you know how to cook and what to eat (meat, fish, fowl, eggs, veggies, fruits, nuts and seeds) it’s still a challenge to come up with a variety of tasty meals. The best approach is to plan ahead at the start of each week so you can make one shopping trip for many meals. But who actually has time to plan ahead?
This week, it’s done for you. Below are five recipes that can be hammered out in a total of 35 minutes of focused cooking. All the planning is done for you; just shop and set aside some time in the kitchen. You’ll be rewarded five days straight when you open the fridge and a meal is waiting for you.

Now, imagine a world where a weekly guide to breakfast, lunch, dinner and snacks simply appears in your inbox. Every week you’ll know what to buy in one shopping trip and exactly how to turn all the ingredients into easy Primal meals. That world can be yours with the new Primal Blueprint Meal Plan. Subscribers will receive weekly meal plans, shopping lists and recipes to take the guesswork out of eating Primal. The recipes are easy to prepare and often provide leftovers to save you time in the kitchen.
Whether or not you decide the Meal Plan is right for you, give the recipes below a try. Set the timer and challenge yourself to cook all five meals within 35 minutes. You’ll be glad you did. Now, if only we could help with kitchen clean-up too….
Notes:

• Each recipe serves two people. If you are serving more or fewer people adjust the shopping list and ingredient quantities accordingly.
• Provided below are cooking instructions for preparing all five recipes at once, and cooking instructions for preparing each of the five recipes individually.

Shopping List by Item

Meat:
1 1/2 pounds boneless beef (tenderloin, sirloin, flank steak, strip steak) (680 g)
4 salmon fillets (6 ounces and about 1 inch thick) skinned. To save time, ask the fish monger to do this for you. (170 g, 2.5 cm)
Produce:
4 bell peppers (red, yellow and/or orange)
1 head of broccoli
1 large cucumber or several small Persian cucumbers
3 limes
5 to 8 ounces of salad greens (enough for 4 individual salads) (142 to 227 g)
2 avocados
Frozen:
16 ounces frozen chopped spinach (455 g)
Refrigerated:
6 eggs
Nonperishable:
1 can coconut milk (13.5 ounces/400 ml)
olive oil
salt
black pepper
powdered cumin
chili powder
dried dill
coconut aminos or tamari

Shopping List by Recipe

Steak with Creamed Spinach
8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)
8 ounces frozen chopped spinach (227 g)
1 can coconut milk (13.5 ounces/400 ml)
1 bell pepper (red, yellow or orange)
1 lime
olive oil
salt
Steak Salad
8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)
1 bell pepper
4 to 6 ounces of salad greens (enough for 2 individual salads) (113 to 170 g)
powdered cumin
chili powder
1 lime
olive oil
salt
1 avocado
Steak Stir-Fry
8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)
1 bell pepper (red, yellow or orange)
1 head of broccoli
olive oil
salt
pepper
coconut aminos or tamari
Salmon Salad
2 salmon fillets (4 to 6 ounces and about 1 inch thick), skinned (113 to 170 g and 2.5 cm)
1 large cucumber or several small Persian cucumbers, sliced into rounds
4 to 6 ounces of salad greens (enough for 2 individual salads) (113 to 170 g)
1 lime
olive oil
salt
1 avocado
Salmon Frittata
2 salmon fillets (4 to 6 ounces and about 1 inch thick), skinned (113 to 170 g and 2.5 cm)
1 bell pepper
8 ounces frozen chopped spinach (227 g)
6 eggs
salt
pepper
dried dill
olive oil

Main Tools to Have Ready

3 rimmed baking pans
1 or two cutting boards
Sharp knives for cutting veggies and raw beef
12-inch or larger skillet (30 cm)
10-inch oven-proof skillet (to make a frittata) (25 cm)
8-inch or larger pot (20 cm)

Cooking Instructions for 5 Meals in 35 Minutes

Preheat oven to 450 ºF (232 ºC).
Take the frozen spinach out of the freezer and the meat and salmon out of the refrigerator.
Thinly slice bell peppers and place in a rimmed baking pan.
Cut broccoli into small florets and place in a rimmed baking pan.
Toss both the peppers and broccoli liberally with olive oil.

Put both pans in the oven.
Season the salmon lightly with salt and pepper. Place in a baking pan and put in the oven. Set a timer for 12 minutes; this is a reminder to take the salmon out. When you take the salmon out, leave the veggie in the oven.
Once the salmon is in the oven, slice the cucumber and set aside.
Juice the limes into a small bowl and set aside.
To make lime salad dressing, whisk together 3 tablespoons (45 ml) of lime juice, 1/2 cup (125 ml) of olive oil and 1/4 teaspoon (1 ml) of salt. Set aside. (Don’t discard remaining lime juice.)

Slice the beef very thinly into 1 to 2 inch long (25 to 50 cm) slices. Lightly season with salt and pepper.
Check the salmon – is it done?
Set a 12-inch skillet (30 cm) and an 8-inch pot (20 cm) over medium-high heat. Add about a tablespoon of olive oil to each. When the oil is hot, add 2/3 of the sliced meat to the 12-inch skillet and the rest to the 8-inch pot.
Cook the meat, stirring only once or twice, until it’s cooked through to medium-rare, about 3 minutes.

Turn the heat off under the 12-inch skillet.
To the 8-inch pot with meat, add half the frozen spinach and the can of coconut milk. Bring to a boil for five minutes then turn off the heat under the pot.

Take the broccoli and red peppers out of the oven. Turn the oven off and turn on the broiler.
Use a fork to flake two of the salmon fillets into small pieces.
Whisk the eggs together really well in a bowl. Add a pinch of salt, pepper and dried dill.
Warm a few tablespoons of olive oil in a 10-inch skillet (25 cm) over high heat.
Add the remaining frozen spinach and sauté for 3 to 5 minutes (there should be very little or no liquid in the pan).
Add the flaked salmon. Stir well then pour in the eggs and stir once to evenly spread the egg around.
While the eggs begin to set, place a few red pepper slices on top. Put the skillet in the oven. Cook the frittata under the broiler for 3 to 5 minutes until the egg sets and is firm.

Finishing Instructions:

Steak with Creamed Spinach: Roughly chop several slices of roasted red pepper. Add them to the pot of steak and coconut milk. Season with lime juice, salt and pepper.
Steak Salad: Place beef slices and 1/2 of red peppers over mixed greens. Lightly season the salad with a few pinches of cumin and chili powder. Right before eating add 1/2 of a sliced avocado to each salad and lime dressing.
Steak Stir-Fry: Toss remaining steak slices with broccoli and red peppers. Season lightly with coconut aminos or tamari.
Salmon Salad: Set each of the two remaining fillets over several handfuls of salad greens. Garnish with cucumber slices. Right before eating add 1/2 of a sliced avocado to each salad and lime dressing.
Salmon Frittata: Slice to eat, hot or cold. Serve over a bed of salad greens if desired.

Individual Recipes

Beef with Creamed Spinach

Serves: 2
Time in the Kitchen: 25 minutes
Ingredients:

• 8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)
• 1 tablespoon olive oil or coconut oil
• 8 ounces frozen chopped spinach (227 g)
• 1/2 a bell pepper, thinly sliced
• 1 can coconut milk (13.5 ounces/400 ml)
• 1 lime, juiced
• Pinch of salt
• Pinch of black pepper

Instructions:
Slice the beef very thinly into 1 to 2 inch (25 to 50 cm) long slices.
Lightly season with salt and pepper.
In a wide skillet or pot heat a tablespoon of oil.
When the oil is hot add the beef. Cook the meat, stirring only once or twice, just to brown the outside, about 1 to 2 minutes.
Add the spinach. Cook until soft then add the bell pepper and coconut milk.
Bring to a boil for five minutes then turn off the heat under the pot.
Season with lime juice, salt and pepper.

Steak Salad

Serves: 2
Time in the Kitchen: 20 minutes
Ingredients:

• 8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)
• 1 tablespoon (15 ml) plus 1/2 cup olive oil (125 ml)
• 1 bell pepper, thinly sliced
• 4 to 6 ounces of salad greens (enough for 2 individual salads) (113 to 170 g)
• Pinch of powdered cumin
• Pinch of chili powder
• 3 tablespoons lime juice (45 ml)
• 1/4 teaspoon salt (1 ml)
• 1 avocado, sliced

Instructions:
Slice the beef very thinly into 1 to 2 inch (25 to 50 cm) long slices.
Lightly season with salt and pepper.
In a wide skillet heat a tablespoon of olive oil.
When the oil is hot add the beef. Cook the meat, stirring only once or twice, until it’s cooked through, 2 to 3 minutes. Set the meat aside in a large bowl.
Add the bell pepper to pan (with a little more oil if needed) and saute for just a few minutes. Toss the bell peppers with the meat, along with the salad greens. Season the salad lightly with cumin and chile powder.
To make lime salad dressing, whisk together the remaining 1/2 cup of olive oil with the lime juice and salt.
Dress the salad and add avocado.

Steak Stir-Fry

Serves: 2
Time in the Kitchen: 35 minutes
Ingredients:

• 2 bell peppers, thinly sliced
• 1 head of broccoli, cut into small florets
• Several tablespoons of olive oil
• 8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)
• Salt
• Pepper
• Coconut aminos or tamari

Instructions:
Preheat oven to 450 ºF (232 ºC).
Place bell peppers and broccoli in a rimmed baking pans
Toss the vegetables liberally with olive oil and put the pans in the oven. Set the timer for 20 minutes.
Slice the beef very thinly into 1 to 2 inch (25 to 50 cm) long slices.
Lightly season with salt and pepper.
In a wide skillet heat about a tablespoon of olive oil.
When the oil is hot add the beef. Cook the meat, stirring only once or twice, until it’s cooked through to medium-rare, about 3 minutes. Put the meat in a large bowl.
Toss the meat with the bell peppers and broccoli. Season with coconut aminos or tamari.

Salmon Salad

Serves: 2
Time in the Kitchen: 20 minutes
Ingredients:

• 2 salmon fillets (4 to 6 ounces and about 1 inch thick) (113 to 170 g and 2.5 cm)
• black pepper, for seasoning salmon
• 1/4 teaspoon salt, plus more for seasoning salmon (1 ml)
• 3 tablespoons lime juice (45 ml)
• 1/2 cup olive oil (125 ml)
• 4 to 6 ounces of salad greens (enough for 2 individual salads) (113 to 170 g)
• 1 large cucumber or several small Persian cucumbers, sliced into rounds
• 1 avocado, sliced

Instructions:
Preheat oven to 450 ºF (232 ºC).
Lightly season the salmon with salt and pepper. Place in a rimmed baking pan and bake for 12 minutes, or until cooked through to your liking.
While the salmon cooks, make the salad dressing by whisking together the remaining 1/4 teaspoon salt with the lime juice and olive oil.
Toss the salad greens and cucumber slices with salad dressing. Set the salmon on top of the greens. Garnish with avocado.

Salmon Frittata

Serves: 4
Time in the Kitchen: 30 minutes
Ingredients:

• 2 salmon fillets (4 to 6 ounces and about 1 inch thick), skinned (113 to 170 g and 2.5 cm)
• Pinch of salt
• Pinch of black pepper
• 6 eggs, whisked
• Dried dill
• 2 tablespoons olive oil
• 8 ounces frozen chopped spinach (227 g)
• 1/2 a bell pepper, thinly sliced

Instructions:
Preheat oven to 450 ºF (232 ºC).
Lightly season the salmon with salt and pepper. Place in a rimmed baking pan with the red pepper and bake for 12 minutes.
When the salmon comes out, turn the oven off and turn the broiler on.
Use a fork to flake two of the salmon fillets into small pieces.
To the eggs add a pinch of salt, pepper and dried dill.
Heat olive oil in a 10-inch skillet (25 cm) over high heat.
Add the frozen spinach and saute for 3 to 5 minutes (there should be very little or no liquid in the pan).
Add the flaked salmon. Stir well then pour in the eggs and stir once to evenly spread the egg around.
While the eggs begin to set, place the red pepper slices on top. Put the skillet in the oven. Cook the frittata under the broiler for 3 to 5 minutes until the egg sets and is firm.

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Read more: http://www.marksdailyapple.com/5-primal-meals-in-just-35-minutes/#ixzz2KykiigOD

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At Home Workout

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Recipes For Vitamin Waters by Zain

Liquid Sunshine
This vitamin water is ideal for those dark, gloomy days when you are feeling low on energy and need a boost of vitamin D.  For those who experience  Seasonal Affective Disorder (SAD) this vitamin water is the one for you. Fruits such as strawberries, pineapple & pear are high in B and D vitamins and St. John’s Wort will ease the feelings of depression and help to lift your spirits.

Ingredients:
1/2 Cup Strawberries
1/2 Cup Pineapple (sliced)
1 Cup Pears (sliced)
5ml Borage Oil
Vitamin D (1200 IU, open capsules)
Vitamin B Complex (7-10 drops of tincture)
St John’s Wort, (1 open capsule)
1 Tbsp Wheatgrass (fresh or powder)
1 Tsp Raw Cacao Powder
Pinch Himalayan Crystal Salt
750ml – 1 litre Filtered Alkaline Water (or Purified water + 1 Tsp Fresh Lemon Juice)
Directions:
1. Muddle strawberries, pineapple and pear in a small bowl and add to a large 1 litre glass or mason jar, add remaining ingredients and stir
2. Refrigerate for 4-6 hours


Revitalize 
This vitamin water gives your adrenal glands a boost.  If you suffer from adrenal exhaustion or fatigue due to stress, overwork, improper nutrition, lack of sleep or any other hormonal issues, this vitamin water will help to revitalize and nourish your glands with dosha balancing ashwagandha, maca, high doses of natural vitamin C camu camu, cranberry, orange and kiwi.

Ingredients:
1 Cup Oranges (sliced)
1 Cup Blueberries
1/2 Cup Cranberries
1/2 Cup Kiwi (sliced)
1 Tsp Ashwagandha Powder
5-10 Holy Basil Leaves (fresh or 1 Tbsp dried leaves or powder)
1/2 Tsp Reishi Mushroom Powder (or two capsules opened)
1 Tsp Camu Camu Powder OR Ascorbic Acid (Vitamin C)
1 Tsp Maca Root
Pinch Himalayan Crystal Salt
750ml – 1 litre Filtered Alkaline Water (or Purified water + 1 Tsp Fresh Lemon Juice)
Directions:
1. Muddle blueberries, orange, cranberries, kiwi and holy basil in a small bowl and add to a large 1 litre glass or mason jar, add remaining ingredients and stir
2. Refrigerate for 4-6 hours then allow to return to room temperature before consuming.


Purify
This is my favourite combination in the winter collection. The combination and fragrance of all of the herbs and brightly coloured fruit is healing in itself. This vitamin water is ideal for helping you purify your blood and endocrine system with antioxidant boosting uva ursi and purifying herbs such as mint, lemongrass and hibiscus.  Fennel and parsley make this vitamin water a safe diuretic which relieves water retention due to sugar, salt or alcohol intake or during your moon cycle.  Purify your blood and body with this incredible combination of mother nature’s finest.

Ingredients:
1 Cup Fennel (sliced)
1 Cup Apple (sliced)
1 Cup Grapes
5-10 Sprigs Parsley
1/4 Cup Uva Ursi (berry OR 11/2 Tsp Powder)
1 Tsp Lemongrass (fresh or dried)
1 Tsp Hibiscus (fresh or dried)
1 1/2 Tsp Lucuma Powder
Pinch Himalayan Crystal Salt
750ml – 1 litre Filtered Alkaline Water (or Purified water + 1 Tsp Fresh Lemon Juice)
Directions:
1. Muddle fennel, apples, grapes, mint, lemongrass, uva ursi and parsley in a small bowl and add to a large 1 litre glass or mason jar, add remaining ingredients and stir
2. Refrigerate for 4-6 hours then allow to return to room temperature before consuming.


Chillout
This vitamin water is basically a ‘chill pill’ in a glass. Made with energy balancing and restoring herbs that are considered the most powerful in Traditional Chinese Medicine such as Ho Shou Wu, Astragalus and the triad of powerful superfood mushrooms chaga, reishi and cordyceps this vitamin water will balance your the yin and yang energies in your body creating a deep sense of peace, wellbeing and relaxation. Raspberries, plums, maca and schizandra berries rich in B vitamins and calming minerals, will put your thoughts and mind at ease.

Ingredients:
1 Cup Plums
1 Cup Raspberries
1 Tsp Maca Root Powder
10-20 Drops Chaga Mushroom Tincture
1/2 Tsp Reishi & Cordycep Powder (or 2 capsules opened)
11 Tsp Ho Shou Wu (powder OR 1/4 Tsp drops)
1 Tsp Astragalus
1 Tbsp Schizandra Berry (or 1/2 Tsp Powder or drops)
Pinch Himalayan Crystal Salt
750ml – 1 litre Filtered Alkaline Water (or Purified water + 1 Tsp Fresh Lemon Juice)
Directions:
1. Muddle plums, raspberries, astragalus and schizandra berry or powder, in a small bowl and add to a large 1 litre glass or mason jar, add remaining ingredients and stir
2. Refrigerate for 4-6 hours then allow to return to room temperature


Warrior
Protect your body from viruses and pathogens that come with the colder season with this warm vitamin water..  Warrior is ideal when you are starting to feel the beginnings of a cold or flu or when you come into contact with others who are affected.  Saturated with Vitamin C rich lemon, papaya and camu camu powder, antioxidant loaded blueberries, detoxifying watercress, powerful oregano and the immunity powers of ginger, honey, echinacea and goldenseal this vitamin water will keep your white blood cells fired up and ready for action at the first sign of a virus or pathogen.

Ingredients:
1 Cup Blueberries
1 Cup Papaya
1 Cup Watercress
1 Tsp Camu Camu Powder OR Ascorbic Acid (Vitamin C)
1 Lemon (Sliced)
2″ Ginger (Sliced)
3-5 Stems Oregano
1/4 Tsp Oil of Oregano
10-15 Drops Echinacea & Goldenseal Tincture
Pinch Himalayan Crystal Salt
750ml – 1 litre Filtered Alkaline Water (or Purified water + 1 Tsp Fresh Lemon Juice)
Directions:
1. Muddle blueberries, papaya, ginger, lemon, oregano, in a small bowl and add to a large 1 litre glass or mason jar, add remaining ingredients and stir
2. Refrigerate for 4-6 hours then allow to return to room temperature and add 1/2 Cup boiling water.  Drink warm.

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Know Your Greens

Getting To Know Your Greens: A Nutrient Content Comparison Face-Off

By Samantha Samonte

Knowing your greens is an essential tool for maintaining a healthy and well-balanced diet, because there’s more to your greens than meets the eye.

Just as the color green comes in different shades, saturation, and hues, so does the green on our plate, grocery list, and menu. Here are a few cases that show a comparative analysis of similar greens that, upon closer investigation, have vital distinguishing factors you should keep in mind before you choose.

Zucchini vs. Cucumber

• First off, cucumbers are usually eaten raw, while zucchinis are cooked—preferably roasted or lightly sautéed.
• Although there isn’t much difference in their carb and fat content, a cup of zucchini has .5 grams more protein and dietary fiber than a cup of cucumber.
• The zucchini also has more vitamin C and B6 compared to the cucumber. A cup provides about 27% of Recommended Daily Allowance, or RDA, while a cup of the latter accounts for less than 5% RDA.
• As for minerals, a cup of zucchini provides 6% RDA of potassium while cucumber only provides half that. 

The Verdict: Although both stand relatively equal in iron and calcium content and are both low in sodium, the zucchini definitely has more of the essential nutrients.

Broccoli vs. Cauliflower 

• Both greens stand equal as rich sources of essential vitamins and minerals necessary to fight disease and maintain proper physiological activity. Each is chock full of folate, choline, vitamin K, calcium, iron, magnesium, phosphorus, and zinc. 
• Both are especially rich in potassium, essential for metabolism, blood pressure, and neural activity. 
• Broccoli and cauliflower are rich in the antioxidant and immune-boosting vitamin C, with broccoli leading the cauliflower by more than 8%.
• However, broccoli is packed with the equally immune boosting antioxidant vitamin A; it provides 60% of RDA, while cauliflower gives you next to zilch. 

The Verdict: Broccoli wins with more vitamin C and being the one with lots of vitamin A!

Spinach vs. Lettuce

• Spinach has over twice as much protein and almost twice as much in fiber content compared to lettuce.
• In the mineral department, spinach still leads by possessing five times more iron, eight times more magnesium, and 2 ½ times more phosphorus and potassium.
• Furthermore, in other factors, the spinach still triumphs with seven times more vitamin C, four times more folate, and a whopping 20 times more vitamin A!

The Verdict: By a landslide, the victor is… obviously the spinach!

Always remember to run vegetables under tap water for at least 30 seconds while rubbing them in order to remove potentially harmful trace residues from pesticides. It's also useful to know that cooking may destroy the fundamental vitamin and mineral content mentioned above, so enjoy your greens raw, steamed, or half-cooked to benefit most from these healthy foods!

http://www.mindbodygreen.com/0-7833/getting-to-know-your-greens-a-nutrient-content-comparison-face-off.html

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Jump Everywhere Workout-12 minute

Jump Everywhere Workout

Workout equipment:

Workout type: 12 minute

Set your timer for 18 rounds of 10 and 30 seconds. Complete three rounds in the 30 second work interval:
1. Box jumps
2. Push ups w/ double knee touch
3. Kettlebell high pull
4. Pistols
5. Burpees
6. Plank pike jumps
Bonus: 10 T plank twists / side

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Protein Diets Better Than Ever

 

 

High protein diets are hotter than ever, and now there’s mounting evidence that more protein may make it easier to peel off pounds.

Protein is considered the “building block of life,” and it may be the major ingredient for fat loss too. But how much protein do you need?  What are the best sources of protein? Here’s everything you need to know about protein in your diet.
Protein provides the essential amino acids that are the building blocks of muscles, hormones and much more. Every cell in the human body needs protein and it’s a major component of our muscles, bones, skin, organs and glands.
The main roles of protein in your diet is to:

• Build and repair muscles
• Protect immune function
• Help maintain fluid and electrolyte balance
• Aid in digestion and absorption of food

 How Much Do You Need?

The National Academy of Sciences has set the Dietary Reference Intake (DRI) for protein at 10 to 35 percent of their daily calories from protein or 45 grams per day for women and 52 grams for men. Most experts these days believe that a diet with that amount of protein and having much more carbohydrates may be less effective for losing and maintaining weight loss.
A lot of experts now recommend about twice as much protein as the DRI. However, this does not mean just eating more protein on top of everything else. The idea is to eat more protein and reduce the amount of carbohydrates and fat to achieve an energy intake that is ideal for maintaining weight or weight loss.
As a general rule, I tell women who are trying to lose body fat to strive for 25-30 grams of protein at breakfast, lunch and dinner and at least 5 grams protein in their snacks. That will total about 90-100 grams of protein a day or about twice as much as the recommended intake. That is how we have designed the meal plans in our book, The Real Skinny and our Meal Plans for Weight Loss.

For some of my favorite go-to protein-rich recipes, try these:
Baked Eggs in Canadian Bacon
Protein Pancakes
Frittata
Ways to use Greek yogurt

How High Protein Diets Work

Low-carb, high protein (e.g. South Beach, Atkins, Paleo) are popular, and they do work for some in the short-term. How they work, however, may have more to do with the protein content than the low-carbs. Protein can aid weight loss because it’s  slow to digest, so you stay fuller, longer. In addition, protein blunts the blood sugar response from eating carbohydrate-rich foods, so cravings for carby foods are reduced. (This is why we recommend eating protein with carbs.) In addition, protein is less likely to be stored as body fat compared to carbs or fats, as protein requires more energy to be digested. Protein also helps retain muscle mass when losing weight, so your body loses a higher percentage of body fat.  All in all, a higher protein diet may have some advantages for helping you lose weight and keep it off.

Sedentary	0.8-1.0g per kg  (0.36-0.45g per lb)
Some light activity most days	0.8-1.0g per kg  (0.36-0.45g per lb)
Serious resistance athletes	1.5-1.7g per kg  (0.68-0.77g per lb)
Serious Endurance Athlete  or Dieter Cutting Calories to Lose Body fat (Dieters should use lean body weight not total body weight)	1.2-1.6g per kg  (0.55-0.73g per lb*)

High Quality Protein

Protein comes from a variety of sources – primarily from animal-based foods and beverages but also is present in many plant-based foods.  High-quality proteins are easily digestible, contain the essential amino acids that your body can’t make for itself and are well absorbed.  Dairy foods, whey protein, eggs, meat, fish and poultry are all considered to be of the best quality and provide all 9 essential amino acids. A high-quality vegetarian protein is soy protein. Good sources of protein from plants include whole grains, nuts and seeds.

Best Sources of Protein

The best way to meet your protein needs is to consume a variety of protein-rich foods.

Food	Serving Size	Protein Content (grams)
Chicken	3 oz	26
Beef	3 oz	26
Lamb	3 oz	25
Turkey	3 oz	25
Greek yogurt	1 cup	24
Fish	3 oz	22-25
Tofu	½ cup	20
Barley	1 cup	19
Lentils	1 cup	18
Beans	1 cup	15
Veggie Burger	1 patty	15
Cottage cheese	½ cup	14
Regular Yogurt	1 cup	12
Milk	1 cup	8
Soymilk	1 cup	8
Cheese	1 oz	7
Egg, medium	1 whole	6
Peanut butter	1 T	4
Nut

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How To Eat For Your Kidneys

By Danielle DuBoise

The ORGANic series will focus on eating for your organs. Each installment will discuss a different organ, signs that it’s out of whack, and how to help remedy the symptoms with food and lifestyle choices. Every organ in the body plays a role in your overall health, and it’s important to learn how to pick up on the subtle (or obvious) signs that it’s time to take action. Today we'll examine how to eat for the kidneys.

What the kidneys do: 

• Sift through about 200 quarts of blood to get rid of waste and toxins pumping through your body
• Release REALLY important hormones that regulate bone and blood functions
• Help control blood pressure
• Regulate several minerals, such as potassium, sodium, and calcium
• Help keep your blood alkaline 

How I know it’s time show my kidneys some love: 

I’ve had a crazy work week and wake up more tired than when I went to bed. I’ve been stressed and in a fearful place about something which forces my adrenals (those little hormone pumps that sit atop of the kidneys) to shift into overdrive. Maybe I had an extra cup of coffee (or three)... I’ve been using that concealer strictly for those dark, dark circles, and blame my lifeless hair on that new silly, overpriced shampoo.  

The craving: Salt

Make the switch:  

1. Give yourself a hug, breathe, and say this mantra 100 times throughout your day: Only beautiful, loving things occur around me and within me. 

2. Drink warm water every morning with a dash of your favorite flower essence (I love Bach’s Rescue Remedy). Inhale the steam as you’re pouring it into your cup and say your mantra! 

3. Put on a nice song and listen to it while you get ready. I’m loving "Ram Ram" by The Deer Tracks. It’s calming and helps make my day much more beautiful. 

4. Use Himalayan Salt instead of table salt (be sure you're getting your iodide elsewhere!). 

5. If you’re like me when you’re stressed, you’ve probably been snacking on kidney-killing foods like french fries and potato chips. Since your kidneys are freaking out, you’ll need to incorporate more magnesium-rich, hydrating foods. Eat more of the following to give your kidneys a BIG ol’ bear hug. 

• Raw almond butter and celery sticks. Make your own nut butter too! It’s fun and easy. Check out the recipe at the bottom.
• Black bean hummus with crudite 
• Dark, leafy greens like kale 
• Spirulina (sssmmmmoothies!)
• Brown Rice (with your favorite streamed veggie — I love sweet potatoes)
• Bananas (maybe on some sprouted toasted with your raw nut butter!)
• Avocado (sprinkle your new Himalayan Salt on it for a delish afternoon snack)

6. Get your magnesium to give your kidneys a much needed vacation. CALM is our favorite supplement for this! 

Raw Almond Butter Recipe

Ingredients: 

4 cups of raw, organic almonds, and some patience. 

Make sure your almonds are dry. Sometimes I like to sprout my almonds before making the nut butter, but that requires that I put them in the dehydrator overnight. Usually I’ll just stick with this easier version. 

Directions:

Place the almonds in the food processor with the S blade. Process for about 6-8 minutes. 

It will go from a flour-like consistency to a pastier version and may stick to the sides. Stop the blade and scrape the butter back into the bowl. This is also a good time to add any flavorings or superfoods. Get creative! Some of my favorite combos are vanilla/Himalayan Salt, spirulina/honey, cinnamon/raisins (you can fold raisins into mixture after it’s done processing), and I LOVE adding raw cacao and maca root (add a tablespoon of honey or agave to sweeten it up a bit)! 

Turn the processor back on and let it sit blending for about 8-12 minutes depending on your creamy versus crunch preference. Voila! Homemade nut butter! This makes about one mason jar of almond butter. 

Photo Credit: Shutterstock.com

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RAW Chocolate Hazelnut Lava Cake

Chocolate Hazelnut Lava Cake
recipe by:Chef Tina Jo.♥
Cake

3 cups hazelnuts (unsoaked)
16 whole medjool dates, rough chopped
2/3 cup cacao powder
1/8 tsp Himalayan pink salt
1/8 tsp nutmeg 1
8 tsp cinnamon

Ganache

3/4 cup coconut nectar (or substitute agave nectar)
3/4 cup cacao powder
1/3 cup virgin coconut oil, melted
1/4 teaspoon Himalayan salt

1. Place the hazelnuts and salt in the food processor and process until nuts are finely ground into a nice meal.

2. Add the dates, then process again until the mixture begins to hold together.

3. Then add the cacao powder, nutmeg and cinnamon

4. Process again until the cacao is well blended throughout the entire mixture.

5. Place 1/3 cup of the cake mix in each of the ramekins and press the mixture down with your fingers to compact.

6. To make the ganache, place all ganache ingredients in a blender and process until creamy and smooth. (This can be stored in an airtight container in the refrigerator for up to two weeks.)

7. Add 2 TBS of the chocolate ganache to the top of each cake-filled ramekin.

8. Top the cakes with the remaining cake mixture evenly among the 4 cups; approximately 2 TBS of the cake mixture.

9. Again slightly press down to encase the chocolate ganache.

10. Dehydrate at 105F for 15 hours.

Servings: 4

Yield: 4- 6 ounce ramekins
http://girliegirlarmy.com/nosh/20100919/recipe-whole-lot-of-lava-chocolate-hazelnut-cake/
www.rawforbeauty.com

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Spice Up Your Metabolism

 

Looking to stay lean? These 5 spices can help to boost fat loss!

1.    Cinnamon helps reduce blood sugar.

2.     Black pepper boosts digestion and actually helps you make the most of nutrients as you eat.
3.     Ginger helps in relaxing your stomach and in digestion.
4.     Mustard seed boosts metabolism.
5.     Cayenne pepper helps burn fat through the capsacin content.

You can use all of these in a variety of recipes such as sprinkled onto Yara's egg white omelet or okra everyone will love. If you’re a chai tea fan, great news! It contains both cinnamon and black pepper. 

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2 Ingredient Cookies

2 ingredient cookies – plus the mix-ins of your choice!

 by Lauren

http://www.recipebyphoto.com/2-ingredient-cookies/ 

Yes. For real. Two ingredients. (Yes, you can add other things if you want… but you don’t HAVE to!) I made this up after seeing a “healthy breakfast cookie” that wanted me to add eggs, applesauce, baking soda, etc and I said NO!
And also, I hate those “two/three ingredient” recipes where one of the ingredients is a boxed cookie mix. and the other is a can of pie filling. CMON PEOPLE.
Ingredients:
2 large old bananas
1 cup of quick oats
Mix those two together. Old bananas are amazing for this, but you can use fresh ones too. I buy a bunch of bananas, let them get old on my counter, and then stick ‘em all in the freezer.
Then add in what sounds yummy to you! (or nothing!) We love:
-a handful of chocolate chips
-crushed walnut pieces
-cinnamon
-raisins
Since all bananas are different sizes, the needed measurements can vary. If it seems too runny and the cookies would flatten out too much, add in more oatmeal. And make sure to not add in TOO many mix-ins as the cookies won’t hold together very well. The ones in these photos have a handful of chocolate chips, a teaspoon or two or cinnamon, and 1/4ish a cup of crushed walnuts.
We made 16 cookies with those measurements. We cook them at 350 degrees for 15 minutes on a GREASED cookie sheet. Don’t forget the greased part…. I did once and had to scrub my pan forever.

pre-mixing.

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Simple Tips for Renourishment

Simple Tips For Renourishing Your Depleted Body

By Pauline Hanuise

Learning about nutrition and how my body worked played a crucial role in my recovery from a 15-year struggle with bulimia. I started to do lots of research, and became so passionate that I ended up studying Holistic Nutrition and becoming a Holistic Health Coach. I specialize in working with women who suffer from eating issues and poor body image.

That’s why I would like to share a few quick and easy tips to help you improve your nutrient intake. Eating issues such as bulimia and chronic dieting are a kind of deprivation. One of the main keys to recovery is to re-nurture your body, which reduces the intensity of the binges and makes them disappear. Obviously it doesn’t happen overnight; this is a long process, but with motivation and commitment, recovery is possible. And you deserve it!

So here are a few tips to help increase your nutrient intake easily:

-Drink some coconut water. The best is to drink it from the fresh young coconut, but packaged coconut water is fine, too (just try to choose one without added sugar or preservatives). Why? Coconut water will hydrate your body and rebalance your electrolytes. Electrolytes are vital for your health and are removed from the body by all types of deprivation. 

Long-term deprivations can be very dangerous, as they remove potassium, which is essential to make your heart beat regularly.

-Add some good fats to your diet such as avocado, coconut oil (or coconut meat), nuts and seeds, flax oil, LSA, fish oil, etc. Good fats like these don’t make you fat, and are actually essential for repairing your tissues and your brain cells. They are also essential for maintaining a healthy body (that’s why we call them essential fatty acids). I eat them every single day and I’ve never felt so good.

- Taking a food supplement can be beneficial. Try to choose a daily dose containing at least vitamins B (all of them, especially B6 and B12), vitamin D, vitamin C, magnesium, potassium, zinc and iron. You can learn more about supplements with this short video blog or this article about vitamins.

- Adding superfoods into your diet is also a great way to increase your nutrient intake without having to eat huge quantities of food. Superfoods are rich in vitamins, nutrients, phytonutrients, minerals and electrolytes but are also very poor in calories. So, with just a small intake of superfoods you can get amazing benefits and start renourishing your body day after day, which is an essential step towards recovery.

Superfoods have changed my life and played a huge role in my recovery. You can find more information about superfoods here.

I am sure these small steps will greatly (and easily) improve your nutrition intake, increase your energy and vitality, and give you the strength you need to recover. ;-)

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