Cleanses

It is estimated that "the average person is exposed to 100 synthetic chemicals daily." Even the healthiest of people are affected as chemicals are in the air, in your shampoo, lotions, cleaning products, foods, etc. While there is no way to eliminate these toxins, a cleanse can be a beneficial way to flush your system.

Different cleanses do different things of course, but in general, a cleanse that lasts just a few days is enough to improve digestion and reduce inflammation. Cleansing is nothing new- people have been doing this for centuries. Our ancestors used herbs, colonics and even sauna as a way to detoxify their bodies.

For many people, the first thing that comes to mind with cleanse is the awful (and terrible for you!) master cleanse which consists of cayenne pepper, lemon juice, maple syrup and water. Other people think a cleanse is a bottle of pills you purchase at the grocery store and choke down for twelve days. Regardless of the cleanses you've heard of or tried, cleanse can be a good thing...if done right.

There are multiple cleanses on the market, but there are also more natural, well-researched cleanses that you can do on your own. I would normally suggest speaking with your Dr prior to starting a drastic cleanse, but there are several that you can do at home without the supervision of a professional. My suggestion though, is to listen to your body. If you try one and feel weak or sick, stop the cleanse. While sometimes it is just your body killing the parasites, candida, etc., other times it is actually an illness due to the cleanse. Better to be safe than sorry.

Below are 3 different types of cleanses as well as some 'things to expect':

• Fruit and vegetable cleanse- this one is simple. Eat JUST fruits and vegetables for a few days. This includes as many fruits and vegetables as you wish, as well as olive oil, salt, pepper and any herbs. The produce can be raw or cooked, made into smoothies, etc. The first 3 days you may notice headaches, skin blemishes or changes in your bowels, but that is just your body ridding itself of all the caffeine, sugar, and anything else you've consumed over the years. Make sure you drink lots of water and herbal teas (no caffeine!) to stay hydrated. I could personally only do this for a few days, but research shows that it's perfectly safe to do for up to 10 days. You'll just need to slowly reintroduce foods so you don't upset your system.
• Vitamin C flush- you'll need to purchase powdered mineral ascorbate C (aka Vitamin C powder found at a health store). Vitamin C is known for aiding in detox as it neutralizes the effects of pollutants. The amount to take will vary by the person. Most should start with 5000mg daily, but others can go up to 15x that. To begin, drink 1/2 teaspoon of the powder with water or fruit juice, and repeat every 15 minutes until you have (sorry for the lack of better words) watery diarrhea. As soon as this occurs, stop taking the vitamin C. Doing this just once and a while can drastically improve energy, rebalance intestinal flora, and strengthen the immune system...just make sure you do it when you're not going anywhere that day, ha.
• Beachbody Ultimate Reset- a 21 day program of all-natural supplements. This is not a quick cleanse as it lasts a full 21 days, but it does allow you to eat 3 meals a day (sorry, still no caffeine or crappy food) and provides a nutrition guide to walk you through the process. Because this is a longer cleanse, most would not experience side effects. You'll still need to drink lots of water to flush your system and prevent the ever impending headaches.

Happy cleansing!

(Lipski, Elizabeth. "Digestive Wellness: 4th ed." Mcgraw Hill, 2012.)

Cooking Oil Myths and Truths

Last night before bed, we were watching TV and a commercial came on that caught my eye. Normally I pay no attention to ads, but my Yearbook class is studying advertising techniques, so maybe I'm just more aware of commercials at the moment. Anyhow, the ad was for Mazola corn oil. In a nutshell, they claimed that Mazola was "better" for you than olive oil. Wow. It's amazing what the media can falsify, and it saddens me because many people believe what they see...why would they think otherwise? Lets talk about corn oil for a minute...

First off, corn oil (and other vegetable oils) contain genetically modified organisms and are also highly processed, refined, and oxidized. The processing in an oil such as Mazola is ridiculous. These oils are degummed, bleached, heated, deodorized, filtered and saturates are removed to make the oils more "liquid." Of course by this time, all of the nutrients are gone and you are left with pesticides and toxins. Then, when you cook with polyunsaturated vegetable oils (such as canola or corn), oxidized cholesterol is introduced into your system and when mixed with oxygen, it goes rancid.

Unfortunately many people cook with vegetable oils on a regular basis, assuming that 'vegetable' makes it healthy, which is completely untrue. The same goes for Pam and similar cooking sprays. Even the sprays that claim they are olive oil or 100% natural. Have you ever read the side of one of these labels? Many list propellant, which, if you do your research, you'll realize is actually petroleum gas, propane, and butane. Others contain artificial (and unknown) ingredients. Do you really want that in your body?


So what can you cook with? Here are some healthy oils that are better alternatives:
-organic, unrefined coconut oil
-organic, extra virgin olive oil
-butter or ghee (NOT margarine)

If you need a 'spray,' buy a Misto (Bed, Bath, and Beyond or Amazon) that you can fill yourself, or put some oil on a paper towel and spread on your baking sheet. If you have any questions on the above 3 alternatives, I'd be happy to answer them!

5 HONEST Beachbody Program Reviews

I've been meaning to do this post for a while...especially since I have a lot of friends asking about these programs. Do I get commission off of them? Yes. Do I use them daily and stand behind them 100%? Absolutely. Here are five of the programs I've tried and want to relay back to you.

1) ChaLEAN Extreme: This program is a lot of fun in general. Chalene Johnson is so motivating (and a MUST follow in Instagram) and inspirational. Her workouts can be done for any level by just varying the heaviness of the weights. This program is geared toward women, but men can certainly do it. The workouts average about 35min long and almost always incorporate weights. If you are looking to tone and build a little muscle, this is the right program. The entire program can be completed in 90 days (it has 3 phases) and includes a great little nutrition/recipe book.
User friendly- 4.5/5 stars
Fun- 4.5/5
Pace- 3/5 (she moves slow, but in a good way!)

2) T25: Get ready to jump around! This program is full of cardio, but not the boring steady-rate cardio most people are used to. The first few times it took me a while to get used to all of Shaun T's moves, and I was definitely flustered, but I was so exhausted I didn't care. There are two major phases (and a third for an additional fee) that runs a total of 10 weeks, with each workout exactly 25 minutes. It is very fast paced and some include weights, but the good news is that there IS a modifier who simplifies the moves. I would not recommend this for a true beginner though...definitely for someone who isn't afraid to sweat and move around nonstop.
User friendly- 3.5/5 stars (takes a bit to get used to)
Fun- 4.5/5
Pace- 5/5

3) 21 Day Fix: This is the newest member of the Beachbody family and quite a top-seller. The full program is only 21 days long, and the workouts vary from weights, to cardio, to yoga, and are suitable for all levels. Workouts are on average 30min.My favorite part of this program is the nutrition aspect. A full nutrition guide along with Tupperware comes with the program to teach portion control. I would HIGHLY recommend this program to anyone who struggles with nutrition or thinks an entire bag of Doritos is a serving.
User friendly- 5/5 stars
Fun- 4.5/5
Pace- 4/5

4) P90x3: Yes, this is the sibling to P90x and P90x2. This major pro of this program is that all of the workouts are only 30min each (although there is a ridiculously long warm-up). Workouts are varied (plyo, yoga, weights) and based off of very functional moves. The program can be completed in 90 days and has 4 versions of the program that you can do based on your goals. This set is suitable for all levels and will allow you to build muscle and burn fat at a moderate pace.
User friendly- 4.5/5 stars
Fun-4/5
Pace- 4.5/5

5) Body Beast: If you want muscle, this is your program. While the DVD's only feature men (thankfully Sagi's not too shabby to look at, and Sean the Bachelor is in a workout), women can certainly do this program and I'm living proof. To be honest, this was the hardest program for me to get in to since I just could not get motivated. But, over time I came to love it and found an online support group for women doing the program. The entire program can be completed in 90 days and has 3 phases to it as well as a pretty extensive nutrition guide. Anyone looking to build muscle or lose fat would benefit from this program.
User friendly- 4.5/5 stars
Fun- 3/5
Pace- 4/5

Why You Should Try Crossfit (or somthing like it)

Crossfit could be deemed as one of those "new" workouts that people think is a fad. I'm here to tell you that it's not (and not just because the Crossfit Games are now televised). I tried Crossfit a couple years ago after a friend- thanks Kayleen!- suggested it. I will admit, I was very hesitant when I walked in. For one, it really didn't look like a gym. I sorry, but no weight machines? No ellipticals?  A crossfit gym needs some racks with weights, pull up bars, rings, kettlebells, tires and mats, and that is it. The trainer assured me that he could work with any level, so I came back the next day and did a fitness test (squats, pushups, pullups) and he calculated my time. I felt like I was back in PE...not the fondest of memories. But I said screw it and decided to give it a month. Sure enough, I fell in love and went back regularly (until my gym closed...sad day).

Crossfit is based off of functional moves. The theory behind it, is that you can do the workouts anywhere with anything (bags of groceries, etc). Can you hurt yourself? Absolutely. But that's with any gym, any workout, any trainer. You know your body better than anyone else, so listen to it. So why is Crossfit so stinkin' popular? Here's what I think...

1) The moves change daily and you will rarely repeat a workout in a month. There is NO room for boredom. Some days you're running, other days you're pushing tires, and others you're swinging a kettlebell over your head. People like variety as do our muscles. Changing up your workouts so often keeps you engaged and prevents your body from hitting a plateau...hence, quicker results.

2) Crossfit really is for everyone. I started out as a beginner lifting the lightest weights possible, and running like a snail. After a couple of months I was holding my own and my weights and time had gotten better. Whether you're an athlete, a fitness pro, or a beginner, Crossfit is customizable to your level.

3) It's a contest. Now who doesn't like a little challenge? Each workout your weight and time is posted for the gym to see. I don't know about you all, but that was motivation to me. I NEVER wanted to see myself lifting the lightest weight or being the slowest in the group. Doing the workouts with other people kept me accountable and pushing myself a little harder each time.

4) You can do it anywhere. There are a ton of apps available, or you can just write down your workout each time you do it, and have that little list handy. If your gym is closed one day, or you're traveling, you can choose from your handy list and do it anywhere. Don't have weights? That's fine, make it a push-up and air squat day, or do Death by Burpees (it really is death). No matter where you are, you can find a workout to do.

5) The workouts are short. And I mean SHORT. I hate long workouts. I've never understood people who ran on a treadmill for 45-60min a day. I would fall asleep running. I want to get in and get out as quickly as possible, BUT I want to feel like I actually worked. Sometimes Crossfit workouts are as short as 10min or as long as 30. No matter what, I promise that you WILL feel like you got a fantastic workout in.

Still not convinced? Most gyms will let you try one session (or even a week) for free. I am currently not at a Crossfit gym since mine shut down. However, there are alternatives. I do my workouts from home these days and still have an app on my phone for days I feel all Crossfitty. I also do T25 which reminds me of Crossfit due to all the functional moves and the constant change-up (plus, I don't have to leave my house to do it). I'll be honest, Crossfit gyms are p.r.i.c.e.y. Like $100+ per month. So if you can't afford it, understandable. But take the theory and run with it- constant change up, and functional moves. Check out the crossfit.com website. Try T25 or P90x (both similar concepts) and do it from home. Just don't be that person that runs on a treadmill every day ;)