Clean Eating, Healthy Eating, Weight Loss, Workout

My Post Vegas Detox Plan

Hand writing Time to Detox concept with blue marker on transparent wipe board.Last week, I went to Vegas with a few instructors and members of one of the studios where I teach – Dogpatch Dance & Yoga in San Francisco. While we had a great time, I definitely was off track with my nutrition.  The main culprit was that I was off my normal sleep, workout, and eating schedule, which threw me off, coupled with the lack of fresh fruits and veggies and eating at random times of the night, including a 5AM post club meal of Fried Chicken and Waffles! Now that I am back home, I am going to use this week to get back on track with my nutrition, sleep, and fitness.

Here is my plan of action, I’ll make sure to share my results with you at the end of the week:

  1. Hydration: Vegas in June is pretty hot and dry and even though I didn’t drink alcohol while I was on vacation, I didn’t drink enough water.
    • Start each day with a glass of water upon waking up is a great way to wake up the body and rev up the digestive system to facilitate a smoother detoxification process.
    • Drinking at least half my body weight (in ounces) of water is vital on all levels and should be a non-negotiable for everyone. But if you are working out, make sure to add 16 – 24 additional ounces to your daily total.
  2. Nutrient Dense Breakfast: Breakfast is such a vital meal and most of us take that for granted and either skip it completely or eat a breakfast high in fat and sugar. Each morning, I’ll be drinking Shakeology, which is a nutrient dense vegan meal replacement shake that is more like a super potent multi-vitamin & probiotic packed with superfoods, super greens, adaptogens, and more.  This not only gives me fuel, but the daily dose of dense nutrition helps moves things right along and puts the proper things into my body.
  3. Simple Lunch & Dinner: I’m not trying to be super fancy this week with my meals, I’m eliminating chicken, red meat and pork and will focus on eating a lot of fish, fruits, and veggies for most of my meals. My meals will be:
    • Kale Salads with Tuna, Beets, Hard Boiled Eggs, and Cabbage for lunch
    • Thai Curry Lentils & Spinach with Brown Rice, Garlic & Herb Salmon with Sauteed Garlic Green Beans and Roasted Sweet Potatoes, Grilled Fish Tacos with Fresh Mango Salsa & Black Beans and rice for dinner
  4. Green Smoothies for my Afternoon Snack: I love drinking Green Smoothies in the afternoon, because I typically crave something sweet and by packing a smoothie with fresh kale and some frozen fruit, it feels like treat but also helps with adding more detox friendly ingredients to my daily intake. Here’s my recipe.
  5. Special Attention to the Body: I’ll be doing Shaun T’s “Shaun Week” Fitness Challenge this week, which is sure to be a perfect addition to my nutrition plan, as I’ll be able to break a sweat and help to get rid of those Vegas toxins.  I’ll also add in some yoga with Beachbody OnDemand’s Yoga Studio program.  (If you want information on how to access this for free, comment below).
  6. Rest: One of the most important parts of this week is ensuring that my body gets caught up on its rest (although I slept for 16 hours when I returned). Our bodies use rest to help heal, reset, refresh, and recover and if we deprive our bodies of rest, the body can’t function the way it needs to. Plus, it has been shown that sleep deprivation is a big factor in weight gain. So I’ll be aiming for 7-8 hours of sleep each night.
  7. Self Love: With a detox, it’s so easy to look at it as a punishment. We focus on what we are missing out on and make a big deal out of it. Instead, I am simply using this as a way to honor and respect my body. I don’t regret anything from my time in vegas and if I had to go back, I would probably have done the same thing, except eaten more macaroons! So, now that I’m back home, I am simply focusing on how lucky I am to be able to eat nourishing, healthy and fresh foods, excited to try Shaun T’s “Shaun Week” workouts, and to take time to rest and recover from one of the best Vegas trips to date!

If you want to keep up to date with how this week goes, make sure to follow me on Instagram, Facebook, and/or Snapchat!

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Beachbody Products, Clean Eating, Healthy Eating, Recipes, Weight Loss

3 Clean Eating Breakfast Ideas

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Breakfast is one the most important meals of the day, mainly because it provides your body with the first dose of nutrition (or lack thereof) to start the day. Unfortunately, most people either skip breakfast all together or choose less than optimal foods that are high in sugar and fats, leaving them feeling exhausted and out of energy by mid morning. This is where the spiral of bad choices continues, when are energy is low mid morning, we opt for more cups of coffee (typically loaded with dairy and sugar) or grab something quick like a muffin or pastry (again more fat and sugar). This back of forth of sugar kick to sugar low, puts the body in a very fragile state.

However, when we start our day with a nutrient dense breakfast that has a mix of complex carbs, fiber, healthy fats, and protein, our body has the right kind of fuel to help us have the energy we need to take on the day.  Our desire and need for sugar and caffeine subside, because we have natural energy and I’ve found that most people make better food choices for the rest of the day.

When I am not drinking my daily Shakeology, which is a superfood meal replacement shake that is perfect dose of dense nutrition that tastes like a dessert, I am aim to eat one of these breakfasts:

  • Eggs and Whole Grain Toast: Eggs are a great source of protein and the whole grain toast is a great source of fiber and complex carbs.  This helps to balance blood sugar and keep you feeling fuller longer in the morning.  When it comes to the type of eggs, I like egg white scrambles with veggies or mini egg muffins with turkey bacon or even poached eggs to accompany my toast.  If I want to make breakfast a bit more indulgent, I’ll add avocado to my toast, which provides a nice dose of healthy fats which the body needs to function and helps with weight loss, or I’ll add some 100% fruit preserves or honey for a touch of healthy sweetness. Here’s a simple recipe for mini egg muffins. 
  • Oatmeal and Fruit: Oatmeal is a perfect breakfast because it really does help you to feel full, thanks to the fiber and complex carbs that take longer for the body to digest and give you sustained energy. Depending on how I’m feeling I’ll go for traditional hot oatmeal made with almond milk with a few dashes of cinnamon and nutmeg.  I may even add a tablespoon of almond or peanut butter for added healthy fats. Sometimes, I opt for the cold version – Overnight Oats – which are a perfect meal prep breakfast that you can make days in advance and just grab and go.  See my favorite recipe here. 
  • Green/Superfood Smoothies: As I mentioned, I typically drink Shakeology every single morning to start my day, as I like knowing that I’m getting a big chunk of my nutrients, vitamins and minerals into my body first thing.  Another option, would be to make a Green Smoothie. The biggest mistake people make with their “Green Smoothies” is that they are packed with more fruit and sugar, than their greens. They add sugar packed yogurts, super sweet fruit juices and tons of fruit, which can cause you to max out on your daily amount of sugars and carbs in one sitting.  Instead, focus on using 2 cups of greens to 1 cup of fruit, use coconut water instead of juice or unsweetened vanilla almond milk instead of yogurt, and add a tablespoon of healthy fats, like nuts, seeds, almond butter, coconut oil, or an avocado, to help you feel fuller longer. See my post on how to make the Perfect Green Smoothie. 

 

The key is simple. One – make sure that you eat breakfast. Two – make sure that your breakfast is one that will fuel you and set you up to have a successful, energized and productive day.

Clean Eating, Diet, Recipes, Weight Loss

5 Steps to Making a Perfect Green Smoothie

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When I’m not drinking my daily dose of nutrition with Shakeology, I also like to incorporate Green Smoothies into my day as a way to ensure that I get more greens into my diet.   These smoothies are a great way to incorporate more nutrition into your diet in a tasty way. Most people, however, make one crucial mistake when they make their smoothie – they add way too much fruit (which means way too much sugar) and they don’t add a healthy fat.
 
Here is what I would recommend for making a Green Smoothie that is filling, tasty, and has a good balance of nutrition.
  1. Add 2 cups of leafy greens into a blender. I like using Kale, but if it is too bitter, you can use spinach.
  2. Add 2 cups of liquid to the blender with the leafy greens. I like using coconut water or unsweetened almond milk.
  3. Blend the leafy greens and liquid until they are purified…THEN ADD YOUR FRUIT & HEALTHY FATS to the blender.
  4. Add 1-2 cups of fruit to the blender – I am a fan of adding a banana and a cup of frozen berries.
  5. Add a Tablespoon of Coconut Oil or Nut Butter or even a 1/4 of an avocado to the blender and mix it all up!
Bonus: I like to add in ginger, herbs, spices, nuts, or oats to my smoothies to add more oomph and create a more power packed or satisfying smoothie.
 
The benefit of adding the healthy fats to the smoothie is that it provides some satiety, making you feel fuller longer, plus healthy fats help with fat loss. Also, by limiting the servings of fruit to two, it keeps your blood sugar balanced, especially when you combine the healthy fats.
 
The beauty of blending the greens and liquids first, makes sure that there are no clumps and that the greens are blended perfectly.
 
Hopefully, this helps you with creating the best green smoothie you can make!