Vitamin C Flush

I don't really believe in cleanses or depriving the body for any given period of time. There is one cleanse, well more of a flush rather, that I am completely for and have done several times myself. I try and do a Vitamin C cleanse once every 6 months or so. Now I have to warn you, this is not pleasant and you definitely have to plan to be home for at least 3-4 hours with nothing to do! The way the cleanse works is that it literally 'flushes' out your insides, eliminating all waste within the body, ultimately detoxifying and cleansing the body. Getting rid of trapped or built up waste in the colon will reset the body to a state of health.

How to do it:

First off you need powdered Vitamin C. My favorite is Effer-C by Douglas Labs but I have used over-the-counter NOW before as well and it did the trick!

The amount of powder used will vary depending on the state your body is in when you are beginning the flush. If you are an overall healthy individual, begin with 1/2 teaspoon. Semi-healthy, 1 teaspoon and if you are in poor health, 1 1/2 - 2 teaspoons. Dissolve the powder in about 2-3 ounces of water, wait for the bubbles to die down (takes a minute or two) then chug it down. Wait 15 minutes and repeat the process. You will keep repeating this every 15 minutes until you reach what is called 'bowel tolerance,' or a state of watery stool. (Now you see exactly why I said you should do this on a day you have nothing else to do or nowhere to be)! The next important factor, you want to do this on an empty stomach, or first thing in the morning if possible.

This is a safe and efficient way to clean yourself out from the inside and begin anew! Let me know if you have any questions.

Are you eating enough?

Everyday we hear about someone going on a diet, calorie restriction, juicing, trying to eat better, watch what they eat, or however you want to phrase it! Some of these same people will see great results right off the bat and lose weight/inches, but then plateau, and not reach their ultimate goal. A lot of times, this flatline in progress is actually due to not taking in enough calories. When you restrict calories to such low numbers (never less than 1200 is my rule, and even that is super low),your body goes into what is called 'starvation mode' and begins storing any calories taken in as fat to utilize as energy. You need to take in enough 'energy' or 'calories' daily for your body to function, so when that numbers gets too low, your body tries to preserve anything and everything it can to keep functioning. At this point, your body begins to burn its own muscle for energy...and everyone should know by now that muscles burns way more calories than fat. So if you are losing muscle mass, your body will not burn nearly as many calories daily. p> How do you know how many calories your body needs on a daily basis? Well first of all, a few components come into play: sex (sadly ladies, males burn more calories than females on average), how active you are (i.e. couch potatoes need less calories than runners), your age (unfortunately our metabolism naturally slows down with age)and lastly your current height and weight (the smaller you are, the less calories you will need). Every person has what is called a 'Basal Metabolic Rate' or in other words, how many calories your body needs to be awake and urn itself for a day. This is determined with a somewhat complicated equation, called the Harris-Benedict Formula, but it is just plug and chug:

* Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

* Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

You then take that final number and multiply it by your corresponding activity level:

* Sedentary (little or no exercise) - 1.2

* Lightly active (light exercise/work 1-3 days per week) - 1.375

* Moderately active (moderate exercise/work 3-5 days per week) - 1.55

* Very active (hard exercise/work 6-7 days a week) - 1.725

* Extra active (very hard exercise/work 6-7 days a week) - 1.9

The total number you come up with is how many calories you burn by just living everyday. If you are trying to lose weight, you should subtract 250-500 calories from that number and aim for that daily. If you are trying to gain weight, add 250-300 healthy calories daily.

You don't know how many times I hear people tell me they've skipped breakfast or don't eat lunch, or my personal favorite, they 'forgot to eat!' How does one, 'forget to eat?" Isn't eating natural and something you do everyday, how can you possibly forget!? Anyways, rant over...if you are skipping meals in an attempt to lose weight, you will never reach your goal. You will reach it by eating healthy calories at least 3 times a day and not skipping meals!

Peanut Butter Jelly Bread!

I came up with a new recipe idea last night as I sat around bored, looking for something to do! I had two bananas that were on their way out, perfect for baking with that I figured I'd use up...but I didn't want to make plain old banana bread, and I was craving peanut butter (see previous posts about my PB obsession) so I decided to go a PB/Jelly route this time. Instead of using any butter or oil, I used the peanut butter as the fat. I also like to get as much protein as possible with my breakfasts since I typically work out in the mornings so I added a scoop of protein powder and some Greek yogurt for an extra boost! I also went a step above and beyond, making my own strawberry jam for the 'jelly' part of the bread. I like to have as much homemade as possible, that way I know what is in it! The bread turned out moist and full of flavor.

Ingredients:

* 1 cup oat flour (grind oats in food processor until powder or sub other flour of choice)

* 1 cup whole wheat flour

* 1 Tablespoon baking powder

* 3/4 cup peanut butter

* 1/2 cup dark brown sugar

* 1 egg

* 1 teaspoon vanilla

* 2 ripe bananas

* 1/2 cup Greek yogurt

* 1/2 cup milk

* 1 scoop protein powder (optional)

Directions:

Preheat oven to 350 degrees. Grease a loaf pan and set aside. Sift together flours and baking powder, set aside. In another bowl, combine peanut butter and sugar until sugar is dissolved. Add in egg and vanilla, beating to combine. Mix in bananas, yogurt, milk and protein powder (if using). Slowly add in dry ingredients, mixing just until combined. Pour half of the batter into the loaf pan, spread strawberry jam (or any jelly/jam of choice) over batter, then pour remaining half batter over jam/jelly. Bake for 45-55 minutes.

Homemade Strawberry Jam:

* 1 pint strawberries

* 3/4 cup sugar

* 2 Tablespoons lemon juice

Combine the sugar, strawberries and lemon in a small saucepan and heat over low heat. Heat until sugar dissolves, mash strawberries to release some of the juice, and raise heat to medium-high. Let boil until thickens, about 15-20 minutes. Pour into a jar or bowl, let cool. Use for loaf or as regular jam!

A Few Health(ier) Sweet Dips!

I am a huge fan of anything I can dip something into, be it a sandwich into soup, pitas into hummus, crackers into cheese, pretzels into yogurt, etc, so I figured I'd come up with some healthier dessert options for fruit or crackers. I am a HUGE peanut butter fanatic, I am talking crazy levels here, as in I eat peanut butter at least once a day, everyday! So my first dip of course includes my favorite staple:

Peanut butter pudding dip:

* 1/2 cup Greek yogurt (I use plain because the pudding mix sweetens it up enough for me, but vanilla is delicious as well)!

* 1 packet vanilla pudding mix (not mixed, just the powder)

* 1 cup peanut butter

* Milk to thin to desired consistency

Combine yogurt and peanut butter until well combined. Add milk to thin to desired consistency. Mix in pudding mix until well dissolved. (You can also use a food processor to do all the work for you, but a hand blender works just fine too)! And I literally dip anything and everything into this, including a spoon and just eating it plain! Ideas are animal crackers, graham crackers, pretzels, strawberries, bananas, apples, celery....

I am sure you have all heard of or seen some version of my next favorite dip, the funfetti dip:

Cake batter dip:

* 2 cups Greek yogurt (I use plain since the pudding and cake mix really sweeten it up)

* Vanilla pudding, prepared with 1 cup less of milk than package directions (so only 2 cups of milk to one packet of mix)

* Milk to thin to desired consistency (I usually use at least 1/2 cup)

* 1/2 package of funfetti or white cake mix (you can use up to the whole bag if you prefer sweeter, personal preference here)!

Blend yogurt and pudding together, mix in cake mix until dissolved. Add in milk until desired consistency. Dip fruit, animal crackers, pretzels, vanilla wafers, graham crackers, etc and enjoy!

Tomorrow's Butt Kicking Workout!

If a long holiday weekend has taught me anything, it is that I cannot wait to get back into the gym! Having five consecutive days off is just not my style, but there was too much going on to even attempt to squeeze in a workout! (ok, that's a lie, there may have been one opportunity I passed on, but if it is any consolation, I kinda regret it)! Anyways, it was a fantastic holiday weekend, filled with friends, family, food and tons of fun so I don't regret a minute of it! But I am pleased to finally get back into the gym tomorrow and have already planned a very intense, very difficult workout...something to look forward to! This will definitely challenge even the fittest of the fit!

It is a jump rope HIIT workout, alternating a minute of jumping rope with a minute of intense exercise, 6 exercises, 3 rounds total for a workout time of 36 minutes.

Exercises:

1. 5 full plie squats, 5 pulse plie squats, 5 jump plie squats - repeated continuously for 1 minute

2. Runners starting position (looks like mountain climber), stand up onto one leg and perform a front kick with other leg, step back down to runners position with leg that performed front kick and do a plyometric mountain climber to switch foot position and perform with other leg, repeat for 1 minute, alternating sides

3. Side lunge with 15 pound kettlebell swing (swing up when bring feet back together), 30 seconds one side, then switch and do 30 seconds on the other leg.

4. Bosu ball balance with wide side step (flat side of bosu facing up, palms flat on top, plank position. From there, step right leg out wide to right side of bosu and then back to plank, follow with left foot...for an advanced version, do a push up either in between or when bring foot out to side, repeat for 1 minute

5. 4 forward walking lunges, 4 jump squats, 4 backwards lunges, 4 jump squats - repeat for 1 minute

6. Split lunges with right foot behind on an exercise ball, 10 pound weight in right hand, perform lunge with left leg and shoulder press with right arm as you stand up. Make sure to switch sides at 30 seconds.

Remember to jump rope for 1 minute between exercises. Enjoy and remember to stretch after!

Stay Hydrated...Gulp!

Exercising outside is always more fun than being stuck indoors...more scenic, fresh air, sunshine! However, as the summer progresses and it gets hotter and hotter out, we have to stay aware of our hydration levels and how much we are sweating. Dehydration can have severe consequences so you want to keep your body hydrated and full of water so you can keep functioning optimally! A few things to get out of the way before giving some tips to stay your coolest. First of all, there is no set amount of water to drink per person per day. Everyone's bodies are different, just pay attention to yours and if you feel thirsty, drink some water. Or if you feel hungry but recently ate, drink a glass or two of water and see if you were just thirsty. An exact amount is also tricky to pinpoint since certain foods we eat contribute as well, such as certain fruits and vegetables with high water content. Other liquids, even if not water also count. So in summary, pay attention to your body specifically. Next, if you workout, be sure to replenish those lost liquids during and after your workout. You should not lose more than a few pounds during a workout or you are not drinking enough water for the amount you are sweating or you were not hydrated enough to begin with. If you weight yourself before and after your workout, for every pound lost afterwards, replenish with 24 ounces of water.

Ok, on to some tips on staying as cool as possible in the summer heat:

1. Make sure you are hydrated before beginning. You are prone to sweat more when it is hotter so if you start dehydrated, your body will have less to lose! Drink at least one or two 8-ounce glasses of water before beginning your workout.

2. The earlier in the morning you workout, the cooler it will be outside. Same goes for the later at night, after the sun goes down. It will obviously be the hottest mid-day so try and avoid those times as much as possible or move your workout indoors if that is the only time you have available.

3. Wear light colored, light weight, comfortable, sweat wicking clothing. You want items that specifically say sweat wicking so that they do not become heavy and uncomfortable after absorbing sweat (i.e. cotton fabrics). If you exercise outdoors a lot, invest in some outdoor specific clothes.

4. Be sure to lather up with sunscreen. This is obvious, no explanation necessary!

5. Wear a heart rate monitor to keep track of your heart rate. Be sure to not push yourself too hard and overheat your body. Keep your heart rate within 70% of your max.