Detoxing Foods In The Kitchen

detox foods

Some of your favorite foods may also be great natural detoxifiers. You may try to incorporate a few of these ingredients into your meals every day.

It’s easy! You can have a morning smoothie with grapefruit and avocado on the side. Kale salad or a cilantro cabbage slaw made with olive oil vinaigrette and a lemon. To finish your day, have a miso-glazed salmon, a side of sautéed collard greens, and fresh melon slices for dessert.

The better foods you eat, the better you’ll feel. Consider stocking your fridge and pantry with these clean eating essentials for a clean, green life.

Avocado. I think avocados as the most fabulous food on earth. I enjoy eating this beauty fruit just about every day. I have many recipes that include this fruit. I love some guacamole or Avocado-Kale Caesar Salad to whip up.

Cabbage. It has a natural diuretic that can cleanse the body of excess liquid. This colorful vegetable is also rich in sulfur, which can help the liver break down toxins – making them easy to flush away. You can get cabbage for around a dollar per head in many places – very inexpensive healthy option. You can top the cabbage to any burrito or taco. Buy those firm, crisp purple or green varieties.

foods-that-cleanse-and-detox-liver2

Cilantro. It has natural oils that are good for digestion. It’s also known to alleviate tummy aches. The strong flavor of cilantro is best paired with medium avocado to top Mexican-inspired recipes or Asian dishes.

Coconut oil. Unrefined coconut has a concentration of medium chain triglycerides (MCTs) that help lower cholesterol and maintain healthy weight. Just use it in moderation. I recommend replacing butter with coconut oil when cooking recipes and baking treats. Unrefined coconut oil brings rich, luscious flavors to your favorite recipes.

I also recommend putting coconut oil to your everyday natural beauty routine. You can use it to remove eye makeup or to soften or shave your legs. You can also use one teaspoon as a deep conditioner for around 5 minutes with a damp hair towel. Rinse well.

Collard Greens. It can help lower your bad cholesterol levels and aid in digestion. You may toss collards into your favorite soups and grain salads.

Extra Virgin Olive Oil. Olive oil helps in reducing inflammation in the body. It has antioxidants and vitamin E. For the most health benefits, choose first-pressed high-quality extra virgin olive oil over regular olive oil.

Grapefruit. One grapefruit offers more than half of the daily requirement for vitamin C. It is a powerful free-radical fighter. The pink shade of grapefruit comes from the phytonutrient, lycopene. Grapefruit can also lower cholesterol level as it contains pectin, which is soluble fiber ( also found in oranges, lemons, and apples).

When buying, look for a firm citrus peel that is smooth in texture and not the grapefruit with soft spots. You may use some of your grapefruits for a super detox salad and enjoy their juices.

Kale. It is my number one favorite green. It is also considered as one of the most popular, cleanest antioxidant-packed greens available. Kale is rich in vitamin K and calcium. You may want to use Kale if you are detoxing from dairy.

The Cardio Fat Loss Plan

burning fat

When it comes to burning fat, cardio always seems to be the solution. That is what runners will likely to tell you. If you talk to someone who lifts weights, he or she’ll tell you to make a faster movement with those weights or perform intense intervals. It may sound easy, but that involves great cardio debate. The LISS or better known as the longer steady state approach versus the HIIT or the shorter, high-intensity plans.

So, what is the good cardio for you? The answer is not necessarily as black and white as most people might think, but in less than 5 minutes, I can teach you a more efficient way to burn the most fat.

The Difference Between LISS & HIIT

LISS & HIIT

Low Intensity Steady State (LISS) cardio consists of low-to-moderate intensity work. Walking on the treadmill or riding the bike while holding a conversation is a good example of it.  Meanwhile, the high intensity interval training (HIIT) consists of short sprint intervals along with low-moderate intensity work. An example of this would be a sprint for about 10 to 30 seconds followed by steady pace walk for around 3 to 5 minutes to cool down and bring the heart rate back to normal, and then repeating it.

The Burn: What You Want

Science might be complicated for the ordinary people, but researchers made it easy for us to understand how we should be spending our time in the gym. Two things bring interest to us here: anaerobic threshold (AT) and lactate threshold (LT). The AT and LT are very powerful predictors of aerobic exercise (cardio) performance.

There are two methods our muscles can burn blood sugars (glucose): anaerobic (without air) and aerobic (with air). The example for aerobic work would be the long bouts of LISS cardio. HIIT or weight training can be classified as anaerobic work.

The LT and AT are a great test for LIIS and HIIT since it offers a great predictor of which type of work produce adenosine triphosphate (ATP). You can think ATP as a quick burst of energy when you contract your muscles. For example, a bicep curl will give you a surge of ATP.

HIIT offers better changes in exercise capacity than LISS cardio. High intensity training can hit the LT and AT, which causes the body to experience metabolic changes. You are considered below the LT and AT when you are doing LISS.

As a conclusion, HIIT style workouts improve your metabolism, which results in more fat loss over time.

Changing Your Metabolism With Cardio

Metabolism-rate

Genetics plays a significant role, but you can still convince your metabolic to change if your force it. To do this easily, you need to increase muscle mass and the oxidative capacity of your muscle. Our muscles have mitochondria, which are the energy-producing units, where ATP are made, and fats are burned.

The more mitochondria and the more active they are, the greater capacity you receive for fat loss. Performing HIIT increases mitochondrial capacity and thus increases the amount of mitochondria you produce. Studies show that high intensity training offers greater fat loss because of the increase in oxidative capacity.

Whereas with LISS you are only burning calories at that precise moment. As a result, no 24-hour energy expenditure (boost in metabolism). It will hurt you down the line because your body adjusts to it and eventually needs more to lose fat.

To put it in simple words, cracking up intensity can change your muscle’s metabolism. As a result, you are actually boosting your caloric burn because you increase the mitochondria density of your muscles.

While it sounds easy on paper, you need to realize that HIIT is not a walk in the park. You should make your body a little uncomfortable, but not painful. So, push your body to the extreme in an unpainful way.

Creating Your Cardio Fat Loss Plan

HIIT workouts have been proven effective for fat loss, but lower intensity cardio also plays a significant role in developing different energy systems, promoting recovery from sore muscles, and helping to cardiac health. I’m a big believer of combining both low and high intensity cardio. Here’s why:

  • Performing HIIT 5 to 6 days a week can have a negative impact on your weight training and can provide too much stress on your central nervous system. Just like an engine, your body would burn out.

 

  • Many people have psychological, cardiac, and orthopedic reasons to avoid HIIT, so LISS is their only option.

 

  • HIIT could lead to injury and even worst if not used right.

 

HIIT proves to be the quicker way and more effective for fat loss. It creates metabolic changes, helps with muscle retention, and improves body composition. But it’s not for everyone. LISS is safer, but takes twice as long to reach similar goals and has physiological limitations when it comes to metabolic changes.

Need Motivation to Get Fit?

Are you finding it difficult to get into the groove and make fitness a part of your daily routine? Don’t worry, we’ve all been there! Finding motivation is often the biggest struggle people face when they’re attempting to get fit. Knowing how and why to exercise or eat healthy is not enough. You need to develop the right mindset to get and stay motivated. Here are some of our tips to get you up and keep you moving.

 

Know Your Goals
Find a personal motivation to get out of that couch. It could be a number on that scale or your doctor’s recommendation to move towards a healthier lifestyle. It could be anything that matters to you: reducing your risk of heart disease, inspiring your friends or family members, or even finally fitting into that dress you bought months ago! There are a lot of benefits to staying healthy, it’s just a matter of finding one that suits your specific circumstances.

Get a Workout Buddy

get a workout buddy

If you find it hard to hold yourself accountable, a workout buddy is the best answer to that. After all, there is nothing like knowing a friend is waiting for you to show up for a morning run to keep you from sleeping through a workout. But more than that, a workout buddy makes exercising more fun! If you are the competitive sort, you can even compare and reward weekly achievements with your workout buddy.

Consider a Personal Trainer
Though a friend can certainly motivate you to workout, a personal trainer will design a regimen tailored specifically to your needs, push you to meet your goals, and ensure that you get results quickly and efficiently. For a free initial counseling session, contact me here.

Find inspiration on Pinterest or Instagram

create pinterest boards

Looking at inspirational quotes or images of people with the same interests and goals as you will help develop greater clarity on what it is exactly you’re working for. They will help you focus more on meeting your goals everyday. Create Pinterest vision boards with motivating quotes and Pinterest inspiration to inspire you to keep moving. Follow Instagram accounts that offer daily adventure inspiration or general fitness inspiration.

Do Something You Enjoy
Stop thinking of it as exercise. Once you think of something as a chore, you’d wind up avoiding it as often as you can. You don’t need a gym membership to keep fit. Instead, find opportunities to get active while doing the things you actually enjoy. Some examples are: walking the dog, dancing, going to the park to play sports, walking or biking to the store instead of driving, or walking to work.

Reward Yourself

reward yourself

A scientifically proven way to get motivated is to reward yourself. Journalist Charles Duhigg says, “An extrinsic reward is so powerful because your brain can latch on to it and make the link that the behavior is worthwhile. It increases the odds the routine becomes a habit.” There are numerous ways to reward yourself. The reward can take any form. Some people even use an app that rewards them monetarily for every completed workout.

Why Exercising Should Be Your Regular Habit

With today’s standards of beauty, it seems like weight loss is on everybody’s minds these days. While a healthy weight is indeed a worthwhile goal when eating right and exercising, it should not be the sole focus. Remember that the number on that scale is not a reliable indicator of overall health.

You’ve probably heard numerous times how exercising is good for you. The health benefits of physical activity and exercise are indeed undeniable. But beyond the usual motivation of losing weight, here are a few more reasons why exercise will improve your life.

 

Exercise Keeps You Young
Telomeres, the cap on the ends of DNA start out long at birth and get progressively shorter as we age. A new study found athletes have longer telomeres than their peers and that exercise can lengthen your telomeres by up to 10 percent. This means that not only does exercise keep you looking young because of that sweaty glow and runner’s high, it actually keeps you younger than your same-aged peers on a cellular level!

Exercise Prevents Diseases

exercise helps prevent diseases

Exercising decreases a person’s risk of developing certain diseases such as high blood pressure, type 2 diabetes, arthritis, heart disease, lung disease, and Alzheimer’s. These diseases, which used to be found mostly in adults, are now becoming more common among teens. Exercise is so good for you, in fact, that it has been declared “a miracle drug that prevents almost any illness, is 100 percent effective, and has very few side effects.”

Exercise Boosts Your Memory

Exercising improves memory

A study on the effects of exercise on the brain found that physical activity improves memory and cognitive functioning. Exercising also helps you learn faster, increases brain volume, and even makes you a better reader. In fact, you don’t even have to exert yourself that much. Even moderate walking can help the hippocampus (the brain’s memory center) maintain its health and vitality. Moreover, working out has been found to prevent cognitive decline as we age.

Exercise Improves Your Sex Life
Regular physical activity will leave you feeling more energized, giving a positive effect on your sex life. More muscle means greater stimulation to produce androgens which enable both men and women to maintain their sexual functioning. You are also more likely feel better about yourself, which will in turn affect your interest in and ability to carry out sexual activity. Moreover, regular exercise enhances arousal for women, and lowers the incidence of impotence and erectile dysfunction among men.

Exercise Helps You Sleep Better

Exercising helps you sleep better

Regular exercise helps you fall asleep faster and deepen your sleep. Researchers found that people who exercise regularly had less incidence of insomnia and a higher quality of sleep. The physical exertion you engaged in during the day helps your body’s circadian rhythm keep in tune. Because sleep helps your body recover and repair, sleeping better at night, in turn, improves your immune functioning decreases your risk for heart disease, diabetes, and cognitive impairment. A caveat: don’t exercise too close to bedtime because you might feel to energized to fall asleep.

Five of the Healthiest Foods You Should Be Eating

With the increasing health awareness among people today, eating healthy has never been easier. However, with the advent of awareness come misconceptions about diet fads and popular “super foods”. It is becoming more and more difficult to choose which food gives us the most nutritional bang for our buck. Eating healthy should not be this complicated! To help keep things simple, we listed below some of the healthiest foods that you should be eating right now.

Kale
This super-green is packed with a lot of nutritional value, putting it high up on the world’s list of healthiest foods. Kale is loaded with beta-carotene, vitamins K and C, and calcium. Red, purple, green and black; ruffled, crinkly, smooth-leafed, kale is excellent at maintaining healthy skin, hair, and strong bones. It also aids digestion and lowers the risk of heart disease. Kale also contains and anti-oxidant which helps prevent diabetes, chlorophyll which blocks the carcinogenic effects of grilled foods.

Pomegranates

nutritional benefits of pomegranates

Pomegranates are full of antioxidants, vitamin C, and folate. They have been proven to preserve collagen and protect against free radical damage. Skin ointments made from pomegranate peel have also been shown to speed up wound healing by increasing collagen, DNA, and protein synthesis. Pomegranates are also high in fiber to assist with digestive regularity. You can either juice this gorgeous fruit or sprinkle it on your salad.

Quinoa

Health Benefits of Quinoa

Quinoa is often described as a super grain, but is actually a seed. It is such a healthy and versatile ingredient. Not only is it packed with protein, fiber, and vitamins, it is also gluten-free! Quinoa supplies complete proteins, helps decrease chronic inflammation, aids in lowering cholesterol levels, and decreases the risks of heart disease, diabetes, and hypertension.

Almonds
These seeds have been classified as one of the best snacks to help you lose weight since they keep hunger at bay while satisfying cravings. There are many reasons why you should consider including them in your diet: almonds are rich in proteins, fibers, vitamins, and trace minerals. Eating almonds has been proven to boost the levels of vitamin E (a powerful antioxidant) in the bloodstream. They are also good for your heart because they help maintain good cholesterol levels. They also help regulate blood sugar levels and thus prevent the risk of diabetes. Almonds are a good source of riboflavin, manganese, and copper- all of which give you energy to help get you moving.

Blueberries

nutritional benefits of blueberries

Blueberries have long been recognized for their nutritional benefits. Native to North America, blueberries are well known to be rich in cancer-fighting antioxidants. Because of their anti-carcinogenic properties and ability to lower blood glucose levels, blueberries have been shown to have positive effects on the heart, the brain, and the digestive system. More recently, studies have reported that they help give you glowing skin and even fight gum disease by preventing dental plaque formation! Blueberries need not be eaten only as fresh fruits, they can also be made into jams and smoothies, and may be added as ingredients to a healthy and delicious dish.