Obesity is becoming an epidemic. I’m not talking about simply being overweight. There is a whole “overweight” category you can fall into; but then there is a step further – obesity. According to the CDC (Center of Disease and Control) in 2010, 33.8% of adult Americans are obese, and 17% of our children (ages 2-19 years old) are obese. This statistic is scary!

BMI, or Body Mass Index, is an established measure utilized by physicians and health experts to determine weight status (i.e. underweight, overweight, obese or within a healthy weight range). Using this tool, the CDC created a trending chart of obesity rates by states. In 2010, only 15 states were considered in the healthy weight range.
Further, 23 states were overweight, and an alarming 12 states are now obese.  To put things in perspective for you, just 10 years prior, there wasn’t a single state recorded as being overweight or obese. In fact, more than half of the United States was in the underweight range.

Find your BMI!

Do you know what weight range your body falls into?

To figure out what your healthy weight range is (for adults), you need to know your BMI, and to do that, start by weighing yourself. Then, take your weight and multiply it by 703.

Hang on to this number for a minute. Now measure yourself in inches, and square that number (multiply the number of inches by the same number). Divide your weight number that you just figured out by the inches number squared. The answer is your BMI.

For example, let’s say someone is 150lbs, and is 5 feet 7 inches.

• You’d take 150 and multiply it by 703, which equals 105,450.
• The height in inches would be 67, multiplied by itself, to get 4,489.
• Divide the 105,450 by 4489, and you’d get a BMI of 23.49.

Experts generally consider a BMI of 20 – 24.9 to be in the healthy weight range. Below 20 is generally considered underweight. BMI’s from 25-29.9 is generally considered overweight, while a BMI over 30 is generally considered obese.

I say “generally considered” because there are some variables in the equation. For example, athletes, or muscular people might end up weighing more than their flabbier counterpart because muscle is denser and takes up less space. More muscle equals more weight, which in turn will produce a higher BMI. Keeping these variables in mind though, your BMI range is considered a healthy and accurate guide.

The goal is healthy, not skinny!

This is my mantra. For me personally, I’ve been on the brink of the maximum and minimum end of my BMI spectrum at some point in my life. For my body shape and comfort zone, I didn’t like either side of the guide. I like carbs, and I like curves, so I don’t want to be skinny. But I want to make sure I’m healthy.

A couple keys to being successfully healthy are moderation, and reality. Find a weight within the healthy range that you’re comfortable with, and maintain it. You might find that you have more strength and energy at a BMI of 20.5, or that you prefer the way your clothes fit you at a BMI of 24.

Take some time to enjoy your weight at the different intervals within the healthy range, and pick which BMI works best for you!

Any drastic change to a lifestyle can prove to be challenging, which makes motivation essential to your success in that endeavor - especially for those who are undertaking these changes alone.

Even if you have partnered up for your detoxification cleanse, finding inspiration will prove to be very important for staying the course. 21 days is a long time, and, especially within the first week, motivation tends to wane.

I have found that having a few tips and nuggets of wisdom has helped me to meet my goals and feel empowered to complete the challenge (yes, cleanses are a challenge, even for the most seasoned cleanser!)

Stay Rested

Stay rested. When we skimp on sleep, our bodies resolve to get energy any way they can, which means we will crave quick energy, like chocolate, chips and the like. By logging at least seven and a half hours of sleep a night, we fortify our commitment.

Stay Active

Find ways to stay invigorated. Television and the internet are temptation islands with food commercials dominating almost 65% of the ad space. Get outside, take a walk, and go for more workouts – whatever you do, get moving! There is nothing like a boost of feel-good endorphins to keep us on track.

Reward Yourself

Find ways to reward yourself in non-food ways. There are ways to be decadent and pamper ourselves without letting anything too decadent pass our lips. Book a massage or a facial and reward your efforts!

Snack Smart

The kiss of death for resolve during a cleanse is hunger. By always having smart snacks like nuts, fruits or vegetables, we keep our energy boosted and battle the three o’clock slump at the same time.

Stay Hydrated

Dehydration has a funny way of disguising itself as hunger. When the pangs start to gnaw at you, drink a glass of water and wait twenty minutes before eating, and more often than not, you’ll find you were just thirsty. This also helps forge the habit of understanding whether you are hungry, thirsty or flat out bored.

Cook Healthier

Adopt clean ways of cooking. To help sustain your healthy living efforts beyond any length of cleanse, familiarize yourself with steaming, cooking en papillote (in parchment paper) and poaching. All of these methods preserve flavor and nutrients, while producing a minimal amount of fat.

There’s a saying - “New Year, New You” - that I don’t really like that saying very much…what I prefer is “New Year, Improved You!” Although it doesn’t have the same ring to it, I think it’s much better for morale.

This time of year most people are ready to re-invigorate themselves with a mind/body detox in an effort to set a path for a successful year. January and February are perfect for this type of thing – it’s cold and people are broke, which caters perfectly to staying in and refocusing on goals. A primary goal of many is to boost energy and renew a sense of self that will hopefully carry through the whole year.

With that said, many stumble out of the gates and struggle, because, yes, it’s hard; but it also requires a plan.

• Set Goals - Challenge yourself to write down what this detox means you and what you hope to achieve. It helps to have a reference to keep you on track when enthusiasm flags.
• Prepare the People Around You - Family, friends, roommates and coworkers that you normally associate with must know how important this cleanse is to you, so they can properly support you!
• Partner Up – Even the most motivated among us can get derailed without positive reinforcement; doing a cleanse with a partner means that you have a partner in crime. It also helps to have someone who you are accountable to.
• Drink Plenty of Water – The importance of water cannot be overstated – it helps keep us full and satisfied, and helps us flush out our systems, helping us stay hydrated. Aim for at least eight 8 oz glasses of water a day.
• Space Out Meals - Eating every 3 to 5 hours rather than nonstop nibbling helps with not only stabilizing our metabolism, but also helps to identify hunger (meaning you’ll learn when you’re hungry, thirsty or just bored).
• Keep a Journal -Recording what, when and where we eat, as well as how you feel before, during and after each meal, helps to raise awareness and transform relationships with food. A good tip is to start your journal one week before you actually begin your cleanse, that way you have a clearer understanding of your eating habits from the start.
• Stick To Your Guns - Regardless of whether you do it with a partner or solo, when you fall off the wagon – get back on! The key is to stick to your guns. If you have a plan to detoxify, then pull through- you can do it! Even the best of us fall off the wagon sometimes. But the biggest failure we can make is to abandon our plans.

I was always a very inquisitive child. Whenever my mother would say “Don’t!” I would say “Why?” It was my default answer. Looking back to the beginning of my latest series in which I outlined all the things you should not to eat during a cleanse, I realized I didn’t tell you why.

The point of cleansing is to get back to basics with meals made with purifying fruits and vegetables that serve to power our bodies and minds, giving our systems a rest from processed foods and common allergens. That allows us to be more in touch with our bodies and gets our liver, the detoxifying organ, a chance to recoup.

Processed foods and beverages

This seems to go without saying, but while cleansing, and in everyday life, we should endeavor to stay away from processed anything. These ingredients and additives make our bodies work harder to do the same job.

Added sugar

Sugar contributes to weight gain, hormone disruption and dental issues – no matter how you slice, it sugar is bad. It’s processed and has zero nutrients, yet manages to contribute to weight gain. Doctors have even concluded that it may be as addictive as drugs. Between excess weight, inflammation and a hoard of other issues, the case is strong to stay away from sugar.

Dairy

Even if you don’t have an intolerance, you can benefit from giving it up. To combat issues of sluggishness, digestion and inflammation, try almond or brown rice milk.

Gluten

Celiac disease is quickly becoming a very common ailment, but for those of us that just feel bloated, fatigued or moody, it may be due to a small intolerance. This protein found in wheat, barley and rye could be to blame for those kinds of upsets. If this sounds like you, give gluten a break and see how you feel.

Caffeine

This one will be a challenge for most to give up – however, caffeine is false energy that can lead to a masking of a lack of sleep, poor food choices or a highly acidic intake. Caffeine can also manifest negatively as a digestive issue, which can impede the cleansing process.

Alcohol

I mean, we all know that alcohol isn’t good for us, right? Yes, there are key antioxidants found in red wine, but the amount we drink often exceeds the amount that we need. Booze messes with metabolism and is completely devoid when it comes to calories. So if you find you’re lacking sleep or feeling sluggish, stop making your liver work overtime and take a break from the sauce.

You have probably seen beauty shelves full of skintastic serums at your local skincare haunt, and maybe you’ve experienced a little sticker shock while browsing the ingredient lists full of unpronounceable names. If you’re trying to avoid chemicals while saving a few bucks, it’s easy to whip up your own all-natural vitamin C-filled facial serum.

This powerful vitamin improves the appearance of skin by stimulating collagen production and protecting the skin from harmful free radicals, while at the same time decreasing moisture loss and sun pigmentation. Use the powdered form as the active ingredient in your own skinmixology.

Snag your ingredients

You’ll need three ingredients to whip up your own serum:

• Powdered vitamin C (otherwise known as L-ascorbic acid – find it at most drug or health stores)
• Pure vegetable glycerin (also available at health stores or online)
• A dark glass bottle (blue or brown) for storage

Make the serum

Dissolve ¼ tsp powdered vitamin C in 1 tsp distilled water, and whisk it around with a spoon (or blender) until it’s no longer clumpy. Gently stir in 1 tsp of the glycerin.

Play around with the recipe. If your skin is sensitive, cut the vitamin C in half. For drier skin, add a few extra drops of glycerin. If you’re looking for an all-natural fragrance, try swapping a tsp of rosewater for the distilled water.

Now, you’ll want to pour the serum into your dark glass bottle. The shaded glass keeps the vitamin C from oxidizing; once it oxidizes, it’s ineffective. To further prevent oxidization, store your serum in the refrigerator, and only whip up a few days worth at a time.

Using the serum

After you’ve washed your face and hands, smooth a few drops of the serum all over your face and neck. You might experience a little tingling, which is normal. If the tingling increases, use less serum next time.

Please note: Vitamin C leaves your skin sensitive to light, so either apply it at night or follow with a healthy application of sunscreen.

What is the Chicoine family’s Marathon of Health all about?

Dr. Ed Chicoine, a quiet chiropractor from Vancouver, Canada, and his family of 6 started their Marathon of Health on May 8, 2011. The family had resolved to run about 12,500 miles(!), from the Pacific Ocean to the Atlantic, crossing the Canada to Quebec, then heading southbound through New York to Boston, cutting through Tennessee and across the southwest to Pheonix. They’ll be coming through our neighborhood in San Diego, before turning north and heading home!

While the feat is physically amazing in and of itself, it’s the message they are bringing to towns all across the nation that are inspiring thousands.

The Marathon of Health is aiming to raise at least $5 million of more that will be donated to various charities such as Kid SportCanada, Right to Play and Get America Fit, and other organizations whose mission is in helping to raise awareness and support for children’s fitness not only in North America, but also across the globe.

They’re also collecting signatures for their petition in an effort, as their website states, “To create one strong voice and demand change from the food, fitness and health industries, and government.”

Preachin’ Veggies

The group is speaking to children and families about adopting and sticking to a healthy, physical lifestyle and diet. Fruits and vegetables are the centerpiece of that message, as they discuss how these foods are loaded with vitamins and nutrients. All it takes is a little will power and practice to begin swapping out sodas, snacks and other foods that are loaded with calories, sugar and preservatives with fruits and veggies.

And maybe we can learn a thing or two from the Chicoine family, too. I’m in no position to run across two countries. But their efforts are inspiring; it’s helped to remind me of the importance in sticking to a healthy lifestyle, diet and exercise, and be more conscious when I recognize that the daily grind of life is getting in the way.

Your very own Marathon of Health!

Here’s some tips we can take away for sticking to your own healthy, physical, everyday regiment if you find life getting in the way like I do!

• Early to bed and early to rise. Sleep has been proven to dramatically increase our energy levels and overall health, especially in individuals who are used to being up late at night and getting up late in the morning, who then make the switch.
• Doing some morning stretches (5 minutes worth, even!) helps relieve joint and muscle pain.
• Eat a big, hearty breakfast, a medium-portioned lunch, and a small dinner.
• Brisk, morning walks (15-25 minutes), even just a few times a week, will strengthen your heart and probably lengthen your life span, in addition to all the short-term benefits.
• Eat more fruits and veggies. Our second grade teacher was right after all!
• Forgo the elevator. Take the stairs once or twice a week, at least.
• When parking your car, park as far away as possible, whether while shopping or at work.

Any more tips you’d like to share? Please do so in the comments!

Dinner. If you’re detoxing or cleansing, and doing it improperly, dinner time will prove to be the most ravenous time of your day. If cleansing properly, by dinner you should feel energetic and ready to have yet another nutrient-rich meal. Like lunch, dinner should consists of a soup, a salad and/or a smoothie. The difference between lunch and dinner is the protein quotient.

All protein doesn’t need to come from an animal source – there are other ways to get protein into our diet without having to resort to animal-based proteins, which can impede the detoxing process. Protein can be found in abundance in chia seeds, hemp seeds, vegan protein powder, nuts, seeds and many legumes, including the glorious chickpea.

Currently, I’m having a love affair with chickpeas. Whether I’m on a detox or not, these fiber and protein dynamos are a great addition to any diet because they keep us full, and help the body eliminate waste – the whole purpose of a cleanse. Chickpeas make for an excellent detox-style supper because they’re high in nutrients, loaded with fiber, and for those of us who are meat lovers, they act as a fitting meat substitute. Believe me when I say chickpeas won’t leave you wanting more.

This recipe combines some of my favorite ingredients: cauliflower, chickpeas, Curry and coconut milk, and is beyond easy to prepare and 100% satisfying. Because of the ingredients, this meal not only leave you feeling fuller longer, but it will help to regulate your blood sugar, essential to reducing cravings. Because of the coconut milk, this dish will help speed metabolism, too – oh yes, coconut has that power!

Curried Coconut and Chickpeas

• two 398 ml can (three cups) cooked and drained chickpeas
• one head of cauliflower
• four cloves or garlic, minced
• one shallot, minced
• one tbsp coconut oil
• one tsp sea salt
• one tsp Curry
• one tsp turmeric
• one tsp red chili flakes
• 160 ml (1/3 cup) coconut milk
• one tbsp cilantro leaves

In a pot of boiling salted water, blanch the cauliflower by cooking them in boiling water for 3 minutes, then drain and set aside. Heat the coconut oil in a large sauté pan on medium high heat and add the shallots, garlic, curry, turmeric, chili flakes and one-half of the salt. Cook until everything is translucent and fragrant, about 4 minutes or so. Add the cauliflower and cook for 3 minutes, allowing some color to develop, then add the chickpeas and season with the remaining salt. Stir and cook for 3 minutes and then de-glaze with coconut milk. Be sure to scrape the bottom of the pan. Remove from heat and stir in cilantro leaves and serve!

The other day, I covered the details of what to eat for breakfast while cleansing, so today I want to cover lunch. Lunch is a crucial time – usually we’re at work or out and about, or otherwise needing the use of our brains.

So it is essential that we give ourselves the fuel required to perform our daily duties, while still being able to cleanse our bodies – we’ve all had ‘diet brain’, and it’s no fun.

One of the reasons that most cleansers fail out of the gate is because by the time lunch rolls around our resolve is weakened. We’re flat out hungry by at that point. But there are ways to cleanse our bodies without the feeling hungry or weak.

Fiber is so important during a cleanse because it allows us to feel full while still staying within our boundaries. There are a variety of fibers that are good for a cleanse, including bulgur, quinoa, millet and barley. Taking care to make sure that we have enough fiber in our diets while cleansing will ensure that we don’t get hungry, thus we reduce the cravings!

Another reason why cleansers fail out of the gate is a lack of planning. On Sundays, I like to prepare meals and little fixins’ for the whole week ahead so that there’s never a time where I find myself wondering what to cook for lunch or dinner. I like to have a variety of soup when I’m cleansing because they’re easy to prepare in large batches and they’re super healthy and filling!

One of my favorite go to cleanse soup recipes is made with carrots. I simply juice a pound of carrots, then heat the pulp, the juice and quinoa altogether. I refrigerate it and have it as a go-to lunch – it’s filling and surprisingly delicious, and keeps me going throughout the whole day.

A new product on the market that is rather that is excellent for cleansing is kombucha. This fermented tea contains more probiotics than Greek yogurt and has the natural sweetness and effervescent that makes it feel like a treat. It also helps incredibly with helping our digestion do what it needs to do (be prepared for a lot of bathroom trips during a cleanse!)

Kombucha is a nice addition, and helps get us going without the need for dairy.

And I would be remiss if I didn’t mention water. Water is important every single day of our lives, especially while cleansing. Our bodies are composed of over 50% water and we need it to carry out even the most basic of tasks. Sometimes thirst manifest itself as hunger, so be sure to drink at least 2 liters of water a day while attempting any type of cleanse or detox.

Although people would be inclined to think that a seven-day detox would be seven miserable days subsisting on watery concoctions that leave much to be desired, detoxification has come a long way. Gone are the days of cayenne pepper and maple syrup. Juices, smoothies and soups are all power-packed with vegetables, key phyto-nutrients and antioxidants bursting out of them at the seems to help jump start our bodies.

In this series of articles, I’m going to explain how to put together your own healthy and effective detox plan for morning, noon and night, without the low energy and hunger.

Although I’m not an advocate of completely avoiding certain foods groups, while cleansing you’ll want to avoid dairy (except Greek yogurt), gluten, meat, cheese, fatty nuts (except nut milk), condiments, sugar, and of course the usual suspects: soda, caffeinated beverages and alcohol.

Upon rising

Every day upon rising, have the juice of one lemon in a glass of lukewarm water; this acts as a liver cleanser. This is a simple behavior that can have a huge impact on the way we feel daily. Check out Lyric’s post last month about how/why lemons clean out our livers.

Breakfast

Each morning, no later than two hours after waking up, enjoy a breakfast that consists of whole grains with a protein source. This can be achieved by making a smoothie with protein powder, fruits, milk, and Greek yogurt.

The importance of a healthy breakfast cannot be overstated, especially when cleansing – we must start the day feeling full and satisfied to avoid the inclination to indulge later. When we get hungry, that is when the cravings get stronger. And smoothies are known as a nutrient-dense food, which provides us with the energy that will keep us going strong until the next meal.

This tangy morning sipper is a perfect way to wake up, and helps to fill us up at the same time! Rich in antioxidants and protein-packed from the Greek yogurt – I couldn’t think of a more perfect detox breakfast smoothie.

Raspberry Zinger

• ½ cup Greek yogurt
• ½ cup romaine lettuce
• 1 cup frozen raspberries
• Juice and zest of ½ lime
• ½ cup water

In a blender, combine all the ingredients until smooth. You may need more water – if so add in ¼ cup increments.

What other kinds of morning detoxifying rituals do you enjoy? Share with me in the comments!

Fruits and vegetables are so important in our diet that most well known weight loss and healthy lifestyle plans, like Weight Watchers, let you eat as much as you want throughout your day. For those of you who like to eat, this is brilliant. Fruit as dessert is a personal favorite!

Dr. Mike Moreno, a weight loss dietitian, warns us however that “too much of a good thing can sabotage your diet”, and not all fruit is created equal. While bananas are great for things like potassium, they are also loaded with sugar and carbs. It was interesting to learn that if you eat too much sugar from one source, it can trick your body to converting that sugar into that thigh-sticking fat. If you’re battling the belly bulge, then a banana is not the best go-to fruit for you.

Which fruits are lower in sugar?

Remember how our Mom’s always told us that “An apple a day will keep the Doctor away?” Well, she might have been on to something. Apples are on the lower sugar list, and are a convenient snack to pack away in your purse or bag.

If you’re a fan of juicing, a couple of your favorite blending items are on the low carb, low sugar list (Yahoo!) You may happily consume peaches, and every single kind of berry. The extra bonus to peaches and berries is that the freezer section at the market is always in season.

If you enjoy citrus, then go for an orange or grapefruit (be aware that some medications warn you of mixing with grapefruit). Other fruits that made the list are pears, plums, and prunes. And let’s not forget one of my fav go-to snackable goodies, a handful of red grapes.

Which fruits are higher in sugar?

Unfortunately that “side of fruit” you order in a restaurant is probably on this list. Yummy fruits like honeydew, cantaloupes, and watermelon are higher in sugar, as is pineapple. Think about what makes them so yummy – the sweetness, of course!

Make it sparkle with cinnamon!

A fun topper for your fruit: cinnamon! Cinnamon has been shown to help regulate blood sugar levels and by using it as a fruit topper, it will help metabolize the sugar you’re consuming. This super spice also does so much more (like supports digestive functions and lowers lousy cholesterol), so have fun mixing it in!

To really help your body fight fat, dietitians recommend eating only 2 low-sugar servings of fruit a day, preferably before 2 pm. If you don’t burn off all the carbs you consume during the day, then your body can store those extra carbohydrates as fat. Remember, carbs are what gives our bodies energy, so make sure you eat your 2 healthy servings of fruit!