The weather outside is frightful, and your skin couldn’t agree more. Noses are red and chapped, cheeks are flaking, and foreheads feel tighter than post-Christmas budgets. Luminous, glowing skin might feel more elusive than spring flowers, but with dietary tweaks and obsessive moisturizing, even the dead of winter won’t stop your glow.

Chow Down

Glowing skin is healthy skin. Healthy skin starts with a healthy diet. Gobble up nuts, seeds, salmon, sardines, and healthy oils like sesame, walnut, and flax to get your daily dose of super-moisturizing Omega-3s. Increase your intake of vitamin A, vital for healthy skin cells, with yogurt, sweet potatoes, carrots, and kale. If you can find any good berries in the dead of winter, they’re a great source of antioxidants, destroyers of free radicals that prey on your skin.

Pump it Up

By increasing your heart rate, exercise gets blood flowing all around your body and gives you that distinctive workout flush. Take a hot yoga class for a gorgeous afterglow. Don’t want to step outside? Try yoga on your living room carpet, or do a simple routine (jumping jacks, push-ups, sit-ups, squats) in front of the TV to get your blood pumping and your face glowing.

Slough it Off

Exfoliation removes dead skin cells from the top layer of your skin, revealing fresh, glowing skin beneath. Mix equal parts sugar and olive oil and gently massage into your skin, avoiding your eyes, then rinse. The sugar helps to flake off dry, dead skin cells, while the oil gives your skin some much-needed moisture.

Pile It On

Even if you’re not a fan of moisturizing, you might change your mind when those minus four degree winter winds start ravaging your face. Your before-bed moisturizing routine is your chance to go all out, since no one is there to see you if your face turns into an oil slick (and if they see you then, they probably love you anyway!)

Wash your face with a gentle, creamy cleanser, then massage a super-moisturizing oil like jojoba, sweet almond, or olive, all over your face, neck, and chest. These oils won’t clog pores, but will provide your skin with extreme hydration. You’ll wake up glowing.

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.

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!

Fiber. As the commercials go, chances are you aren’t getting enough…but that’s because honestly, most people just don’t. Dietary fiber is found mainly in fruits, vegetables, whole grains and legumes, and it’s best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease. But people are still asking themselves, “What is fiber”?

2 distinct types of fibers: insoluble and soluble

Insoluble fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular, ahem, stools. Whole-wheat flour, wheat bran, nuts and many vegetables are excellent sources of insoluble fiber.

Soluble fiber dissolves in water to form a gel-like material. It helps to lower blood cholesterol and glucose levels. It can be found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Eating a diet rich in soluble and insoluble fiber helps the body in lots of ways!

• Normalizing bowel movements. Dietary fiber increases the weight and size of your stool and then softens it. A bulky stool is therefore easier to pass, decreasing the chance of constipation. If you have loose, watery bowel movements, fiber may also help to solidify them because it absorbs water and adds bulk. For some, fiber may provide relief from irritable bowel syndrome.
• Maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids or diverticulitis (small pouches in your colon) by helping to remove waste and toxins lingering in the intestines.
• Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Epidemiologists studies have shown that increased fiber intake can reduce blood pressure and inflammation, which is essential to heart health.
• Promotes weight loss. High-fiber foods typically requires more chewing time, which allows your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy-dense,” which means fewer calories for the same volume of food.

Smoothies are naturally power-packed with fiber, as everything is blended up and consumed. But what about all the pulp that is simply thrown in the garbage after juicing?

Fiber pulp – useless? No way!

Before tossing out what I consider to be fiber gold, I try to think of how it can be applied elsewhere. I’ve used my wheat grass pulp to make bread and when I juice tomatoes, I save the pulp to add body to spaghetti sauce. It’s really about getting creative. Soups, breads, sauces – you name it – can all be supercharged with the leftover pulp from juicing.

 

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