In need of "Spring Cleaning?" Detox in 48 Hours

I kicked off this morning with a 30 minute Tabata workout and the beginning of my 48 our detox! I'm following the "Dr. OZ Weekend Cleanse" that many have tried. It's a great learning experience as well as a healthy detox to prepare for my next phase in the next fitness level.

I actually found a few adaptions of my own to be more delicious that I thought and never would have put all together without some good guidelines! My FILLING breakfast this morning consisted or Pumpkin Flax Granola, Rice Milk, Raisins, Nutmeg and Ginger Root.

Just some of the benefits of PUMPKIN FLAX GRANOLA include (which I bought in bulk at Sam's Club)

• Rich in Fiber
• Packed with Vitamins
• Lowers Cholesterol
• Helps to prevent diabetes and certain cancers
• Promotes healthy digestion
• Boosts Immune System

This detox was really easy. You can prepare the 2 meals in bulk if need be. It was also "EASY" on the body if you know what I mean. I felt refreshed, not starving, and clean!

NEXT UP will be my MAX PHASE with Advocare. My favorite is the MAX-E which stands for energy! MNS Maximum Energy contains a proprietary blend of botanical extracts and nutrients designed to help "rev up" metabolism.
I am currently working on an 8 week program for the soul purpose of renewing my body, challenging myself and reaching new heights in my fitness abilities.
FITNESS is not a DESTINATION!

Here are the details for the 48 Hour "Weekend Cleanse" by Dr. Oz.

So here’s the thing. The idea is that this particular two day detox is based around six meals. You also get to eat snacks so if you get hungry in between meals you’ll never be left with nothing other than a glass of water to solve the problem. The thing I liked about this detox is that it is based on eating whole foods. This basically means that instead of eating things that are made from dozens of ingredients, you’ll eat things that have just a few ingredients. Take prunes for example – they’re made of, well, prunes, and nothing else. This is the idea of this particular detox and I can see why so many people are thinking of trying it. It certainly doesn’t look like any detox I’ve ever seen before.

The detox designed to help get all your organs back to their optimal function. The idea is that they should be good at eliminating your toxins and making you feel pretty good again. Drinking plenty of water is in there too for good measure, and I guess it should be filtered too for the best effect. Indeed Dr Oz adds the idea of drinking water into his list of additional pointers once he’s shared the two day meal plan with you. Most of this is pretty self explanatory, such as the idea of getting eight hours of sleep a night. Apparently this detox is not just about eating the right foods – it’s about treating your body right in other ways as well.

Dr. Oz’s Two-Day Wonder Cleanse

Breakfast: Quinoa with Prunes (see recipe at oprah.com)

Start the day with a bowl of this healthy whole grain. Quinoa contains all nine essential amino acids, making it a complete protein. (Not many cleanses incorporate protein, which can be problematic; if you’re not consuming enough amino acids, your body will begin mining them from your muscle tissue. Muscle loss is, unfortunately, one way that detox dieters lose weight.) Quinoa also provides fiber to bulk up stool, and phosphorus to help stimulate bowel movements. The prunes deliver even more fiber, plus sorbitol, a sugar alcohol with a laxative effect.

Lunch: Revitalizing Fruit Smoothie (see recipe at oprah.com)

Here’s proof that a cleanse can taste fantastic. Blueberries provide antioxidants to neutralize cell-damaging free radicals and contain quercetin, a pigment that may increase the number of enzymes in the liver. The banana’s vitamin B6 helps recharge detoxifying enzymes throughout the body, and ground flaxseed or chia seeds supply additional fiber for healthy elimination (as well as brain-nourishing omega-3s).

Dinner: Vegetable Broth with a Side of Sauerkraut and Sliced Apples (see recipe at oprah.com)

This soup is full of good stuff: Fennel may help stimulate the secretion of bile (a fluid that carries waste out of the liver); parsley is believed to act as a diuretic; compounds in garlic, shiitake mushrooms, and cabbage have been found to support liver function; and cayenne pepper may aid lung enzymes. Finish your meal with fermented sauerkraut, which has probiotics that can help break down toxins in the gastrointestinal tract, and apple slices for one last dose of fiber.

Snack: Pineapple-Kale Juice (see recipe at oprah.com)

Enjoy this beverage as often as you like. (I typically recommend two glasses between meals.) Pineapple contains digestive enzymes. Kale is rich in compounds that support enzymes in the liver. And artichoke can improve bile flow.

6 Quick Detox Pointers

Use these tips to make the most of your two-day cleanse.
1. Drink plenty of water.
2. Aim to get eight hours of sleep a night.
3. Don’t eat after 7 P.M.
4. In the evening, take a warm bath with two cups of Epsom salt dissolved in the water. The salt’s key component, magnesium, supports hundreds of enzymes in the body.
5. Before bed, sip a cup of dandelion tea. It’s been shown to have diuretic properties, which will help flush away toxins in your urine before you sleep.
6. Know that you’ll likely have to use the bathroom quite a bit in the next 48 hours, though your stool should be well-formed, not loose. And since the meal plan doesn’t severely limit your caloric intake, you shouldn’t feel tired or weak.
I think the word ‘detox’ has probably gotten a bad press over the years, simply because it has been used in association with severely restricted liquid diets. When I think of a detox I think of water, fruit and maybe (if I’m lucky) a little homemade vegetable soup, but that’s about it. I cannot survive on that kind of food every day, even if it is only for a day or two. That’s why I think a lot of people might be surprised by what Dr Oz’s detox will do for them. If Dr Oz says it makes you feel good inside and out, what do I have to lose?
This could be a great way to get into some new eating habits too, such as not eating past 7pm in the evening. I know I should stick with this part of the plan – just as I should drink more water – but I’m not sure I could make it happen. Maybe the two day spring cleanse is the perfect way to kick start some new habits, even though the plan itself only lasts for forty eight hours. We’ll see.
Okay time to stop writing and time to go buy some quinoa, fresh fruit and vegetables. I have a detox to do, guys and gals.
References:
http://www.oprah.com/health/Dr-Oz-on-Cleansing-Do-You-Need-a-Cleanse
DR. OZ WEEKEND CLEANSE.

Healthy BITES to-go! Keep up energy with small snacks

Most people know that in order to "Speed Metabolism" (burn calories all day long), you have to eat every few hours. Whether it’s fueling up before hitting the gym or taking a mid-day snack break to avoid the 2 o’clock lull, high-protein snacks are the tastiest way to keep on going. Protein snacks are the perfect way to fill up just enough, and give us longer-lasting energy than the usual, carb-heavy options.

1. Cottage-Style Fruit: Top ½ cup cottage cheese with ½ cup of your favorite fruit. Why not try some superfoods? Bananas, mixed berries, and melon are some Greatist favorites!

2. Beef or Turkey Jerky: Be careful to avoid sodium- and sugar-filled brands, but low-sodium, natural, or lightly-flavored options are a great source of protein. And this chewy snack is super-portable and keeps fresh for months when packed properly. A one-ounce serving (the size of most single-serve packs) contains about 9 grams of protein!

3. Mixed Nuts or Trail Mix: This is a favorite in the Greatist office. Mixed nuts are an easy way to get a delicious dose of protein in a convenient, shelf-stable package. Try a mixed bunch for variety and a combo with dried fruit for some added sweetness. The best bang for your protein buck? Almonds and Pistachios are high up there in protein while comparably lower in saturated fat than their nutty peers.

4. Pumpkin Seeds: Those orange gourds aren’t just for Halloween. The pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack once they’re washed, dried, and nicely roasted! Just ½ cup of pumpkin seeds has about 14 grams of protein — the perfect pre-workout snack!

5. Hard-Boiled Egg: Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack. (Feeling extra famished? Slice the egg and place it on a piece of whole-wheat bread.)

6. Deli Rollup: Top 2 slices of low-sodium deli meat (turkey, chicken, or roast beef work great!) with 1 slice of lowfat cheese and a shake of pepper. Add a slice of tomato or some lettuce for extra veggie points!

15. Hummus Dippers: How’s this for an unconventional use of a travel coffee mug: Put 2 tablespoons of a favorite hummus in the bottom of the container. Stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix!) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.

These Apple-Cinnamon Bites are so delicious, you are going to love them.  And these Apple-Cinnamon Bites are gluten-free which is a plus!

Apple-Cinnamon Bites

Ingredients:
1 cup quinoa flakes
1 cup gluten-free oats (I use Bob's Red Mill)
1 tsp cinnamon
1/2 tsp nutmeg
3 tbsp coconut sugar, brown sugar or 3 packets Stevia
1 tsp vanilla extract
1 cup apple, chopped
2 eggs, beaten
1 scoop vanilla protein powder (I use BB3 Formula 1)
Instructions:
Preheat the oven to 350 degrees.  Mix all the ingredients in a large bowl, except the apples.  Fold in the apples and nuts at the end and place in a muffin pan.  Bake for 15-20 minutes or until done.
I'm telling you, its worth to spend some time in the kitchen prepping and having food available.  It will help you eat cleaner, prevent cravings, help you burn calories all the time and enjoy the process of getting fit.
Let me know if you try these.  I love hearing from you!  Just go on My Facebook Page and post the picture of the food or your comments.  Play around with the recipe, feel free to add or take away.

Spring into that Summer Body with the 24-Day Challenge

We all know somewhere between Halloween and Easter we might have overindulged...or we might have made of pattern of it. Sometimes its easy to make excuses saying "but it's a holiday". Remember though, they come EVERY month and justifications can ALWAYS inhibit progress.

CHOOSE A FRESH START! Every day can be a new start and one that can get you on a track to a better, healthier you. And I can help!

JOIN ME (I'm doing it too!) for a SPRING 24-Day CHALLENGE!

I'm launching a GROUP 24 Day Spring Break Challenge event and am even going to participate with you!

You get 24 DAYS OF PRODUCTS along with measurements and assessments, MEAL PLANS & GROCERY LIST suggestions for optimal results, daily COACHING, and a 24 DAY WORKOUT PLAN.

24-Day Challenge Details:

1. Get 3 friends to do the 24 Day Challenge, and you get yours FREE.  Think about doing it as a FAMILY, gathering your WEDDING PARTY together before the big day or PREPARING FOR SPRING BREAK or just want to do some "SPRING CLEANING". The best part is they don't even have to live close because we can ship product!
2. The 24 Day Challenge will run April 15th-May 8th.  Products must be ordered by Monday, April 8th. Please consult with me when ordering to choose the best products.
3. Price of the Challenge is $195 ($182.25 + tax) and buy 3 get one FREE. (Discount must be honored through me)
4. The Challenge: The first ten days are about cleansing your body of toxins and preparing for optimal nutrient absorption. Days 11-24 is called the Max Phase and is about giving your body the best tools you need to achieve your next weight loss and weight management. The national average weight lost on The Challenge is 11 pounds, 11 inches in 24 Days! And yes, it is sustainable, because it is not a diet.  
5. Want to learn more?  Check out the 24 Day Website to see a video and learn more about the program.
6. Still have questions? I am available to conference call with anyone or any group of people who may have questions.  I encourage skepticism and will answer any questions you may have.  Just email me at advocarechic@gmail.com to schedule a time to talk!
7. If you form a group of 4 to earn the free challenge, one person must write a check or pay online for everyone and arrange the payments of the others.
8. I will email you a packet of information including your assessment, step by step instructions, your grocery list and workout plan prior to the 15th.

TO ORDER YOUR PRODUCT ONLINE, Visit my 24-Day Challenge Product Page.

Summer Program - Xtreme Dance Fit

XTREME DANCE FIT

July 8th - 31st | Monday & Wednesdays from 2-4 

at Xtreme Fitness in Kasson

Xtreme Dance Fit training camp curriculum allows for every level dancer to participate and improve their skills.

Students will learn the foundations of

technique for turns, leaps and kicks. We also focus on strength, endurance and conditioning exercises to increase flexibility and power in all of their performances and competitions.

Offered for ages 12-18.

Advance registration required.

$95 for 4 week program

Add Cross Fit 10 Class Program for only $40

Contact Beth@XtremeFitClub.com for questions