Feeling hungry? Yeah, me too. But often times, that gurgle in your belly isn’t really your body saying it wants food – you’re probably just thirsty. Not consuming enough water in your diet can throw your body way more out of whack then I ever imagined.

Dr. Howard Flaks, a bariatric (obesity) specialist says, “By not drinking enough water, many people incur excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness and water retention.”

Who knew, right!?

How much water should you drink, and why?

Most people know the old standard of 8 – 8 ounces of water a day. But this old math has fallen by the way side. To figure out how much water you should be drinking now, you should divide your weight by half, and that will be the amount of ounces you should consume.

For example, someone who is 180 pounds should be drinking 90 ounces a day. That’s 11.25 glasses of water! This new way of looking at water has proven especially helpful for making sure my little loves are consuming as much fluids as their smaller bodies require.

In addition to getting more water, we should get more exercise to make the “hunger” pains go away

It’s important to also be aware of your activity level and your environment when it comes to your water consumption. Obviously, the more active you are, or the hotter it is – so bump yourself up by a glass or two. A good gauge to see if your input is meeting your body’s requirement: check your output. Your urine should be clear, or a really pale yellow. If your urine is dark, it’s time to grab a glass of H2O.

Not consuming enough water can lead to dehydration, which is serious business. Dehydration can cause nausea, dizziness, fatigue, headaches, heat illnesses and lead to heat strokes. But more importantly, every biological system in our body is dependent upon water.

It’s what keeps our ears, nose and throat moist. It even keeps our lungs moist! It carries the nutrients to our cells and it flushes toxins out of our organs. The next time you see someone with radiant skin, ask them how much water they drink. I bet they probably have some water within arm’s reach.

Think “free”

Freeing your body of toxins isn’t where the genuineness behind this liquid ends. You know what else is brilliant about water? It’s practically free. Go turn on your kitchen faucet. Now, I know you have to pay your monthly water bill, but how does that stack up to your monthly beverage bill of soda, sports drinks, and juice?

Most places, like your work, office or doctor’s offices, will have a water cooler available to you, so carry your cup and fill up at no cost! While eating out, my entire family orders water and it saves us nearly $10 on our bill.

And with thinking free, the thing that I love most about water….it’s CALORIE FREE! I can drink as much as I want all day long, and not only do I not blow my diet – but I’m also doing my body good! Bottoms up!

Do you have any tips for how to keep yourself reminded throughout the day to drink more water?

Well, this marks the end of the Anatomy of a Detox series, and, in my humble opinion, I believe that having an arsenal of healthy go-to recipes is essential for a detox success. When it comes to the food, it’s imperative to eat clean. So if you find yourself in the center aisles of the grocery store, you are lost – turn around and head back to the perimeter!

You’ll notice that when you undertake a cleanse or simply embark on a clean eating lifestyle, you will find that your grocery store trips will be quick, because you get to skip the interior of the grocery store altogether. However, you will also notice that you will be in the grocery store far more frequently than before, because the emphasis is on freshness – fresh fruit, vegetables and proteins. But trust me when I say that you’ll get used to it!

I will end this series by sharing a few of my favorite clean recipes, and bid you good luck in your detoxification efforts!

Beet, Apple, Mint Juice

Serves 1
Press 1 small beet, 5 chopped carrots, 1 cored apple and ¼ cup fresh mint through a juice extractor and serve immediately. Alternately, in a blender, blend all ingredients and strain through a fine mesh sieve; serve immediately.

Green Machine Smoothie

Serves 2
Combine 6 chopped romaine leaves, 4 chopped kale leaves, ½ cup fresh parsley sprigs, ½ cup frozen pineapple, ½ cup frozen mango, 1 inch fresh ginger and ½ cup cold water. Blend ingredients until smooth.

Grape Fruit, Carrot and Ginger Juice

Serves 1
Press 2 chopped grapefruit (peel and pith removed), 5 chopped carrots, 1 inch fresh ginger (peeled and chopped) and feed through a juice extractor; serve immediately. Alternately, in a blender, blend all ingredients and strain through a fine mesh sieve; serve immediately.

Toasted Coconut Muesli

Serves 1
In a bowl, combine 2 tbsp toasted unsweetened coconut flakes, 2 tbsp cooked gluten free rolled oats, ½ sliced apple, ¼ cup thawed frozen berries, ½ cup almond milk.

Quinoa, Poached Egg and Cucumber

Serves 2
Heat 1 tbsp olive oil in a skillet over medium heat. Add 1 sliced garlic clove and cook for 1 minute. Add 5oz rinsed spinach and steam, covered, until wilted, about 1 minute; season with coarse salt.

Rinse pan and add 2 inches of water and bring to boil. Add 1 peeled and thinly sliced carrot and cook until tender; about 1 minute. Remove from water and combine with spinach. Reduce heat to simmer and poach 2 large eggs for 3-4 minutes. Divide 1 ½ cups of cooked quinoa between 2 bowls. Top with egg, spinach, carrots and thinly sliced cucumber. In a bowl whisk 1tsp white wine vinegar, 2 tbsp olive oil and ½ tsp coarse salt and drizzle over the salad. Sprinkle with red chili flakes and 1 tsp fresh chives.

Good luck on your detox, and share with me any questions, concerns, or comments, as always!

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!

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.

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!

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.

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!

Honey: Liquid Gold

Honey, the stuff of legend and health-full-ness is the natural product of the labor of the honey bee. A great alternative to cane sugar, honey is nature’s own energy booster, immunity builder, and natural remedy.

Honey production is one of the ever-fascinating stories that unfolds in nature. Bees feast on the nectar from flowers. The nectar mixes with the enzymes in the bees’ saliva, and it’s this process that turns nectar into honey. The bees then take the honey back to the hive for storage and future feasting (for other honey bees, humans and enterprising bears, too).

Nutritional Benefits of Honey

Immuno Booster

Honey has both antioxidant and anti-bacterial properties that can keep the flora and fauna in your digestive tract humming along healthfully.

Morning Buzz: Mix 1 Tbs honey with juice from half a lemon in a cup of warm water and drink it down before breakfast. The morning buzz will have you full of vim and vigor throughout your day.

Improve Athletic Performance

A recent study concluded that the consumption of honey after an intense workout can help you maintain optimal blood sugar levels afterwards, and assist in muscle recovery and carbohydrate restoration.

The study included 39 male and female weight-trained athletes, of whom half consuming sugar after the workout while the rest consumed honey. Researchers also found those who ate honey post-workout were more prepared to workout again just as hard the next day. Honey, it seems, has a tonic effect on athletic endeavors.

Wound Healing

The wound healing properties of honey are not only legendary, but are also factual and reproducible. Honey has been used to treat ulcers, burns, and other wounds for eons.

A study in India measured the effects of honey vs. silver sulfadiazine (the conventional treatment) on 104 first-degree burn patients. After one week, 93% of silver sulfa-treated burns had become infected; compare that to 91% of honey-treated burns that were infection free. Additionally, the honey treated burns healed more rapidly.

Honey’s wound healing ability is attributed to honey’s chemical compound of glucose, fructose and antioxidant and flavonoid enzymes.

Antioxidant Health

Eating 1 to 4 tablespoons of honey a day “raises blood levels of protective antioxidant compounds in humans,” per a University of California study. Antioxidants, of course, help reduce the free radicals (cell destroyers) that ramble around in our bodies with the intent of mayhem.

High Cholesterol and Type 2 Diabetes

In a study comparing sugar, artificial sweeteners, and honey on patients with high cholesterol, honey came out the winner. Regular consumption of honey decreased total cholesterol levels by 8% and LDL by 11%.

The same study was done with patients who have type 2 diabetes. Natural honey causes a significantly lower rise in blood sugar than either cane sugar or artificial sweeteners.

Honey Lore

The practice of beekeeping or apiculture has been around since at least 700 BC.

Honey is been used as both food and medicinally throughout history. It has also been deemed a sacred food due to its divine sweetness.

As a sacred food, honey was given to the Gods in worship. And it was also used in Egypt to assist in the embalming process.

Olympic athletes of ancient cultures were required to eat honey (and figs) as a part of their diet to enhance their performance.

Honey Selection

Choosing the best honey for you is mostly a matter of taste, but can also be a matter of style and selection of process.

Honey Styles:

• Honey Comb: pulled directly from the hive, with the honey still in the beeswax comb.
• Liquid Honey:  removal of the honey from the beeswax comb through the means of a honey extractor and the use of centrifugal force.
• Chunk Honey: a combination of honeycomb and liquid honey.
• Creamed Honey: a blend of granulated honey and liquid honey. The combination is cooled until it becomes firm.

Honey Bee and Comb

Honey Colors and Flavors

If the bee colony has abundant access to one kind of flower, then they will typically produce a honey that is ‘flavored’ with that essence. If no one flower predominates, then bees will produce a honey that is blended. Sometimes, honeys from multiple hives are blended by apiaries to create a specific flavor.  There are over 300 types of honey available in the United States.

The color of honey also ranges upon the flower source, from colorless to dark brown; it simply depends on where the bees had buzzed. Typically, darker colored honey has a strong and distinctive flavor which lessens as the honey color lightens.

Some of the most widely produced and popular flavors include: alfalfa, buckwheat, clover, fireweed, orange blossom, sage, tupelo, and wildflower.

Processing

Honey that comes to your local grocer has often been processed to be in alignment with the FDA regulations (though these days, raw honey is now often more available, especially at your local apiary or famer’s market).

• Pasteurized honey has been clarified or filtered.
• Raw honey has not been pasteurized, clarified, or filtered.

Sources

http://www.benefits-of-honey.com/health-benefits-of-honey.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=96

http://www.honeyo.com/types.shtml