Flat Belly for All

Just say YES! to a FLAT Belly

Exercise daily.  Some cardio and some weights. Something!

:

Eat 8 of these foods daily (for a general diet.  just eliminate those that are not part of your diet if you are a vegan, vegetarian, gluten intolerant, raw foodie, etc.)

:

almonds, skins on

baby spinach (and greens)

beans and legumes

berries

eggs

greek yogurt

oatmeal

olive oil

peanut butter

turkey or lean meat

whole-grain cereals/breads

whey powder

:

Just add a sprinkling of your favorite core exercises and you are on your way to six-pack abs!

:

Some Favorites

I add almonds and berries to my oatmeal or vanilla greek yogurt 

and knock three items off the list by breakfast!  Yeeha!

Rotating Planks

Just like Karen:

~  You are limitless  ~

Superfoods for Super YOU!

Your A-Z list of Superfoods to shop for:

Clean Purified Water

Almonds  Aloe Vera  Apples Apricots Asparagus Avocado 

 Bananas Barley Basil Beans Beets  Black Raspberries  Blackberries  Blueberries Broccoli  Brussels Sprouts  Buckwheat

Cabbage  Cantaloupe  Carrots  Cashews  Cauliflower  Celery Seeds  Cherries  Chia seeds  Chlorella  Chickpeas  

Collard Greens  Cucumbers Cranberries

Fennel  Figs  Flax seeds

Garlic  Ginger  Goji berries  Grapefruit Grapes

Hemp powder and seeds

Kale Kiwis 

Leeks  Lemon  Lentils  Lettuce

Miso

 Oats  Onions  Oranges  Oregano 

Parsley  Peaches  Pears Pecans  Pineapples  Pomegranates  Probiotics  Prunes 

Quinoa

Raspberries  Rooibos 'Tea'

Seaweed  Spinach  Spirulina  Sprouts  Strawberries  Sunflower seeds  Sweet Potatoes  Swiss Chard 

Thyme  Tomatoes 

  Walnuts  Wheatgrass 

Yams 

   Coconut Oil    Extra Virgin Olive Oil  

Cacao powder   Cinnamon  Cloves   Dark Chocolate,70%   Peppermint   Turmeric 

Limited: Lean Beef  Chicken  Greek Yogurt   Tuna  Turkey  Wild Alaskan Salmon  

Green Tea  White Tea 

You can create a beautiful healing salad with greens, nuts, and fruit!

Oh no, i left some letters out - send in your top submissions for letters D, E, I, J, N, Z

Exercise of the Week

  Stability Ball Plank

photo courtesy Women's Big Book of Health

An apple a day keeps the doctor away, and get rock solid abs with a plank a day.

~ Wake up.  Eat your apple.  Do your plank. ~

see the post above for more uber healthy foods... yum!

Your Body is Self-Healing

In looking at previous posts and future posts, I am seeing the word 'cleanse' quite a bit.  Of course this is a good thing!  I've been having many wonderful conversations with my incredible, intelligent, amazing clients, readers and friends about this.  This is so exciting!  As a Personal Trainer, I take a Holistic approach to your overall health.   I ask you to think about something:

We have lots of toxins trapped in our bodies.  In the cleasning diet, the foods you eat are not cleansing your body.  Your body is processing the foods you eat and pulling out what is useful in order to cleanse and heal itself!  That is also why we exercise.  So we can create strength, stabilize our metabolic processes, move the energy around and through our body, utilize nutrients, pull oxygen into our cells and create a healthy internal environment that is resistant to disease.

Our stress levels, thoughts about ourselves, the stories we tell, the feelings we have about our thoughts, our judgements about the world, our sleep patterns, and the toxins we are exposed to, breathe and ingest (or don't), ALL play a part in our overall state of comfort and ease.  Remember, sickness is called disease or dis-ease.  If we have stress and dis-ease or discomfort in our body system, we feel poorly, take medicine, overeat mindlessly and so on.... these all make the body feel worse.  It can be a vicious cycle - if you are in the dark.  But you are seeing the light, LOL!

And, we can change it all!  We have some excellent options and choices.  We can re-invent ourselves.  We can change our thinking, our story; we can eat differently, we can learn to manage stress and attitudes.  We can learn to love ourselves, NOW.

Vibrant Health - This is my ultimate goal for you!  

Keep reading and sharing your awesome experiences, thoughts and ideas.  There is so much more to come!!!

A Better Food Chart

From YogaGlo.com:

Once you get all the processed sugars, bread and junk food out of your diet, you can allow your body to grab all the natural nutritional goodness from these new 'food chart' items!

.Raw foods are the most nutrient usable for the body.  

.They provide the most power for the punch. 

.Ever try a breakfast of just fruits?  

Try a banana with some grapes and as much as the others colorful beauties as you like!  You can eat a fruit salad or blend 'em into a delicious smoothie!

A natural healthy way to start the day!

*  Fabulous Fruit Smoothie Flavor Combos  *

Banana with strawberry

Mango with pineapple

Pear with orange

Apple with blueberry

Yoga Heals

Check out the ways yoga can heal you!  And then join me for a class or check out your local gym or yoga studio.....

Another Cleanse!

OK, i promised Adina Niemerow's Super Cleanse today, but let's get to her a bit later....  today we have Journey into Power author, Baron Baptiste who is a big Yoga dude:

Baron Baptiste's Modified Macrobiotic Diet Plan Cleanse

TIPS:  get outdoors, do yoga, drink lots of water between meals

NO: caffeine, sugar, artificial stuff, alcohol, red meat, peanuts, corn

effects - bad breath, irritability,...  YES, this is normal babe, you are cleaning out the garbage!  Let it out, please...

days 1 and 2 - organic fresh fruit/vegies, whole grains, tofu, chicken, fish 

(ex. am- large purified water with half fresh lemon.

breakfast - organic yogurt, herbal tea, chopped almonds, yogurt, fresh fruit and freshly sq juice

lunch - fish, turkey or chicken breast steamed, poached, baked (no oil), fist of brown rice, fresh fruit and vegies with vinegar and olive oil and seasonings

snack - any fresh fruit or veggie

dinner - 1 protein, 1 whole grain, 1 salad

dessert - fruit fresh or baked)

day 3/4/5 - fresh whole fruit or freshly squeezed juice only

day 6 and 7  - same as days 1 and 2. eat less. stay conscious and present.

day 8 - cautiously add in some 'normal' foods....

My add-ins:  LOVE yourself.  You are beautiful if not perfect!  Yay!

Try it a few times a year.

7 Day Spring Cleanse

OK, if you would like to clean house for spring, try this 7 day cleanse adapted from Kris Carr's book series, Crazy Sexy Life.  Did i say clean house?  I meant clean temple, as in your body, your temple.  Cleaning has never been my strong suit, so i went to the experts.  Today we learn from Kris.  Kris is an incredible, empowered women who changed her cancer diagnosis into a new life and experience of the world for herself.  She is truly an inspiration!
Please check with your health care practitioner or myself before beginning any detox.

Give it a Shot (of wheatgrass):

daily- meditate, practice yoga, dance

dry brush your skin each am with a loofa before or after you shower

60+oz of water daily;  2 oz wheatgrass shots

day 1. 

warm water with 1/2 a fresh lemon squeezed in

herbal tea

B- green smoothie or green juice, then fresh berries or a green apple

L- tofu eggless salad for example or blended veggie/bean soup

s- apples, pears, or celery sticks with almond or cashew butter

D- Thai vegies with quinoa with shaved kale avocado salad

day 2.

warm water with 1/2 a fresh lemon squeezed in

herbal tea

B- green guru smoothie

L- mexican pilaf with a salad

s- hummus with carrots/celery,etc

D- teriyaki tofu with cabbage hemp salad

day 3.

warm water with 1/2 a fresh lemon squeezed in

herbal tea

B- green juice till noon, optional vanilla chai tapioca pudding

L - nori rolls with ginger-lemongrass miso soup

s- green juice, 10-15 raw almonds(chew thoroughly)

D- roasted tomatoes stuffed with pine nut spinach pate and young dill, Quinoa salad with capers

day 4.

warm water with 1/2 a fresh lemon squeezed in

herbal tea

B- apple sprout smoothie

L- tomato wild rice soup, mediterranean salad w/ caper berries

s- green juice, 10-15 raw almonds

D- buddha bowl, marinated sea veggies, miso broth with zucchini somen and shiitake

day 5.

warm water with 1/2 a fresh lemon squeezed in

herbal tea

B- urban zen juice till noon, gluten free toast with avocado and sea salt

L- olive quesadillas, big salad

s- veggies with hummus, bean dip or balsamic vinagraitte

D- Salad with Tahini dressing, Black bean and roasted sweet potato burger

day 6.

warm water with 1/2 a fresh lemon squeezed in

herbal tea

B- green juice till noon, seed cakes if needed

L- "peanut" noodles with steamed veggies, lemon and olive oil

day 7.

fast?  if possible. but you do hydrate, so-

early am- warm water with 1/2 a fresh lemon squeezed in

herbal tea throughout day

8-9am- green juice, 16-20 oz.

11am-  green juice

1pm - same

4pm - same plus a wheatgrass shot, 2 oz.

6pm - green juice, a smoothie or blended raw soup;  if needed some gently steamed fresh veggies with olive oil

day 8. ease back into your regular routine....

my smoothies:  in my high speed blender,  i usually put in a little water, ice, a handful of spinach, flax seed, amazing greens superfood powder, plus fresh and frozen fruit.  i love cucumbers, frozen pineapple, strawberries, mango and bananas in various combinations with oranges and other goodies.  cabbage has no flavor so throw it in, too!  

see me for lots of green juice/smoothie recipes, and salad details..

...Tomorrow we'll explore Super Cleanse by Adina Niemerow for more healthy cleansing ideas...

Vibrant Health and Healing

Posts here will relate to healthy exercises, healthy foods, vibrant health, healing, food as medicine, and more!!!