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.

The power in both of these juices is the no-holds barred essence of nutrition in the ingredients, like organic spinach, celery, carrots, cucumbers, and parsley.

Spinach offers an exceptionally well-rounded approach to vitamins and minerals to get your daily values. Click here to learn more about the nutritional benefits of spinach.

Celery is the King of Vitamin K with over 44% of your daily value. Vitamin K is a powerful bone-builder, supports the cardiovascular system, and smooths the way for a healthy nervous system. Celery, unassuming as it is, does more than you think. Click here to find out more.

Carrots, of course, are a staple in any juicer’s pantry. Carrots offer the power of orange, a.k.a beta-carotene. Click here to read what else the carrot offers.

Cucumbers add support to the health and luminosity of your skin. Adding celery to your juices soothes skin irritation and reduces swelling. Click here to learn more about cucumbers.

The inclusion of parsley in both of these recipes adds a gentle detoxifying effect. In addition to supporting the liver, this vibrant herb does a whole bunch of other good things to your body. Read more about parsley here!

Vibrant Veggies

This juice gives a wake-up call to your digestive system, getting it “on-line” for the day, gently. Because of its dense nutrients, dilute the juice concentrate with water. A 50/50 split of juice and filtered water does the trick. Choose organic veggies for the best taste and absorption.

• 1 medium cucumber
• 4 stalks of celery
• 2-3 handfuls of spinach
• 8 green or red leafy lettuce leaves
• 1 handful of flat-leaf or curly parsley
• ½ – 1 lemon
• Options: add arugula, kale, alfalfa sprouts, or micro-greens.

Juice all the greens together and add lemon to your taste.  Lemon will enhance the alkalinity of the juice. Remember to mix the juice with filtered water at a 1 to 1 ratio.

Detox Your Day

This juice is sweeter and not as green-tasting, but is still chock full of nutrition. This is a light and delightfully gentle daily detox.

• 3-5 carrots
• 1-2 handfuls of spinach
• 1 handful of flat-leaf or curly parsley
• 3 stalks of celery

Juice the ingredients in order. Dilute with water as desired or drink straight up.

Fresh juice or blend your apples to get the most in nutritional benefits. Or alternatively, just eat an apple whole.

Nutritional benefits of apples

Antioxidant Power: the apples primary claim to fame is its excellent antioxidant function. This superpower provides solid support for our cardiovascular systems, blood sugar levels, and respiratory system.

Cardiovascular Power: apples provide pectin as water-soluble fiber and a mix of nutrients called polyphenols. By consuming an apple a day, you’ll help to reduce your total cholesterol and LDL-cholesterol. Overall, that will help to reduce blood fats, a fantastic move your heart will appreciate!

Blood Sugar Power: Apples contain nutrients that help regular blood sugar. Not only does eating an apple prevent spikes in blood sugar, but it’s also shown to lessen the absorption of glucose from the digestive tract. Apple nutrients also stimulate the pancreas’s insulin secretion while increasing the uptake of glucose from the blood.  All of these mechanisms keeps blood sugar regulated.

Lung Power: In short, apples are good food for your lungs. Apples help prevent many types of cancers (such as colon and breast), but stands out in regards to lung cancer. Research shows that apples are specifically focused on preventing lung disease, but scientists are unsure why.

Associated with apples is a supreme antioxidant and anti-inflammatory power. Turns out it has a direct impact on asthma sufferers, whereby reducing the risk of an attack and/or preventing one.

All about apples

Apples belong to the Rose family. Joining apples in this auspicious family are apricots, cherries, plums, pears, peaches, raspberries, and almonds. Apples are part of a distinguished line of nutritionally dense and beautiful plants and foods.

The apple tree, originated in Eastern Europe and Southwest Asia, has spread to temperate regions throughout the world.  There are over 7,000 varieties of apples today.

Apples have a strong mythology. They are often considered to be the fruit that Adam and Eve ate. The Norse believed that a magic apple could keep people young forever. The golden apples of Greek myth played a pivotal role in tales of love, sex, bribery, and temptation (isn’t the “forbidden fruit” depicted as an apple?)

In American folklore, John Appleseed was said to have walked 100,000 square miles planting apple trees, all in an effort to provide food and sustenance for future settlers.

Click here for an interesting timeline on the Apple from Purdue University.

Selection and storage of apples

Choose organic fruits that are firm with rich colors. Choose a yellow/green apple with a slight blush. Choose the variety based on whatever flavor you like: sweet or tart.

Red and Golden Delicious are the sweetest of apples, while Braeburn and Fuji are slightly tart. Pippin and Granny Smith are the most tart.

Apples store extremely well at cold temperatures (35-40F/2-4C) for up to 3-4 months. Cold storage can be assisted by placing a damp muslin or cheesecloth in the crisper bin of your fridge.

Apples retain most of their nutrient density even after long storage times.

Take stock of your apple storage over time as an apple that has been bruised or damaged will indeed place other apples at risk.  Any bad apples should be removed immediately.

Cleansing the colon is a fantastic way to purge toxins from the body.  The cleansing also provides us with increased energy, a boosted immune system, and keeps us going strong as the weather changes.

The big three of colon cleansing fruits and veggies are carrots, apples, and cucumbers.  Add a lemon for a liver tonic and you’re in cleansing and health business.

All Season Colon Cleanser

• 1 red apple
• 1 medium size carrot
• ½ medium size cucumber
• 1 stalk of celery
• 1 8oz glass of cold purified water
• 1 tbs of honey or agave or 1 tbs apple cider vinegar
• Juice from one lemon

Juice the apple, carrot, celery, cucumber and lemon in the juicer. Slurry them together with the cold water.  Add honey or agave to taste.  Drink immediately, and preferably, do it first thing in the morning.  Or alternatively, dice the veggies and fruits and mix this all up in your blender.

Veggie and Fruit Cleansing Benefits

Apple: The apple’s skin contains pectin which assists in the removal of toxin.  Pectin also prohibits the protein matter in your G.I. tract from putrefying.  Apples also help regulate blood sugar levels.

Carrot: Ease inflammation of the colon. Carrots contain beta-carotene, a great nutrient for the eyes.

Cucumber: Contains an enzyme called erepsin which digests protein. Cucumbers have a high water content which soothes and eases the digestive tract and colon.

Celery: Flushes the kidneys, liver, pancreas, and gallbladder.

Lemon: A natural antiseptic, the acidity of lemon juice destroys harmful bacteria

Apple Cider Vinegar: Prevents the formation of kidney and gall bladder stones.

Honey: Anti-viral, anti-fungal, and anti-bacterial. Boosts the immune system and provides increased energy.

How Much to Drink

The beauty about this colon cleanse is how simple and direct it is.  This juice recipe can be taken daily if you want a deep cleanse or once a week to maintain good health.  Add this cocktail of health to your daily regime and feel the benefits:

• Clearer skin and a natural, healthy glow
• Bright eyes with stronger eyesight
• Easier and smoother digestion
• Regular and productive bowel movements
• Increased energy levels
• Eases frequency of headaches for headache sufferers
• Reduction in allergy attacks

Wheatgrass Considerations

The  considerations are simply ways you can better use wheatgrass to get the most benefit for your body.

Drink First. Wheatgrass juice should be taken alone or with other juices only.  Combining wheatgrass juice with other solid foods may cause nausea.  Always take the juice/juice combo on an empty stomach.  First thing in the morning is best.  Don’t eat solid foods for about an hour after consuming the juice.

Detoxification. It’s what wheatgrass does best as a super food.  Because it removes bad fats, heavy metals, carcinogens, and metabolic waste from the human body, there can be uncomfortable side effects.  Expect that you might have a headache, a bit of nausea or G.I. upset.  Once the toxins are removed, the side-effects should no longer occur, while energy and vitality levels will increase.

Wheatgrass and Mold. There are a few varieties of mold that can grow on wheat grass.  The most common is what looks like ‘blue fuzz’ which is a non-pathogenic mold.  It isn’t harmful to the body and does not penetrate the plant.  Simply cut this blue fuzz off and rinse the grass off before juicing.

Care should be taken if the wheatgrass has a white or brown coloring to it.  Both of these are types of mold are harmful to both the plant and the body.  These molds effectively spoil wheatgrass, just like any other food.

Enjoy a one-shot of wheatgrass in any of your smoothie or juice recipes.  Take care to notice how it is affecting you and go with the flow until you feel as if you are on top of the world!

Wheatgrass Juice Recipes

Hula Grass

• 2 cups fresh pineapple (peeled)
• 1 orange  (peeled)
• 1 papaya  (peeled and seeded)
• 2-3 inch round of wheatgrass or 1 oz shot

Citrus-Berry Wheatgrass

• 2 oranges
• 1 banana
• ½ cup fresh blueberries
• 2-inch round wheatgrass
• 1-2 cups ice cubes

Juice the orange and the wheatgrass and then place the juice and other ingredients in a blend till smoothie-like

Click here for additional wheatgrass recipes

Don’t see the one recipe you love? Share your wehatgrass recipes with us in the comments below!

Nutritional Benefits of Broccoli

Detox: broccoli helps the body detoxify with a special combination of 3 phytonutrients: glucoraphanin, gluconasturtiian, and glucobrassicin. These goodies support the detoxification process from activation, to neutralization and elimination. Broccoli helps to control the detoxification process at a genetic level.

Vitamin A and K for Vitamin D: this green goddess of a food has more than ample amounts of both of these vitamins. At over 194% of the daily value of K and 45% of A, the combination of these two help the metabolism balance of Vitamin D. For those with a Vitamin D deficiency (which research finds is just about everyone), including broccoli in your diet will help you retain this vital vitamin.

Anti-Allergen / Anti-Inflammatory: as a rich source of kaempferol (a flavanoid), broccoli assists in reducing the impact of allergens on the body. This in turn gives broccoli unique anti-inflammatory properties.

Antioxidant: broccoli is a leader in amongst cruciferous vegetables for its concentration of Vitamin C. As an antioxidant, Vitamin C provides long-term support of oxygen metabolism when accompanied by recycler flavanoids – which of course are also contained in this vibrant green package. Other antioxidants that broccoli provides are Vitamin E, manganese, and zinc.

Heart Health: the spectrum of B vitamins in broccoli contributes to a healthy heart. Broccoli’s concentration of folate, B6, and the other B-complex vitamins fights the formation of homocysteines which increases our risk of atherosclerosis, stroke, and heart attack.

Stomach Health: eating raw broccoli and broccoli sprouts is a great treat for your stomach and stomach lining. Broccoli assists in the reduction of a bacterium called heliobacter pylori. When this bacterium overgrows it causes G.I. upset. Broccoli (especially raw broccoli) helps to keep this bacterium in check. This is due to broccoli’s high glucosinolate content which focuses directly on the stomach lining cells.

Low in Calories: 1 cup of broccoli is only 44 calories while the health benefits are endless.

How did broccoli come to be?

Broccoli was developed from a wild cabbage in ancient Rome. In Italian, broccolo, means “cabbage sprout.” This green goodness traveled to the Near East and then back to Italy for further cultivation. Italian immigrants brought broccoli to the New World.

Selection and Storage of broccoli

Choose broccoli with florets in tight, compact clusters. The floret clusters should have a uniform color ranging from dark green, sage, or purple-green. If the floret clusters are yellow or if there are any yellow flowers blossoming, the broccoli is overripe. Stalks and stems should be firm.

Store in a refrigerated plastic bag with as much air removed as possible. Broccoli will keep for about 10 days. It’s best not to precut nor wash broccoli before storage, as it causes the Vitamin C will degrade.

Green Broccoli Machine Smoothie

• 1 cucumber
• 3 -5 broccoli florets
• 1 kiwi (peeled and frozen)
• 1 bunch of green grapes (frozen)
• Ice and water

Click here for the health benefits and additional recipes for cucumbers.

Juice the cucumber and broccoli. Place in a blender, add the fruit, ice, and water. Enjoy!