Diary of a Fasting Woman: Part 1

Daily Account of my 10 Day Cleanse/Fast

I have decided to start a 10 day Master Cleanse. Wednesday will be my start day, officially, but my cleanse really started four days prior (on 4/1.) I’ve been avoiding caffeine since Sunday and trying to eat as clean as possible. I’ve also been eating extra protein to prepare my body for the fast. 

I have multiple reasons for deciding to do this powerful and challenging cleanse/fast, both physical and psychological. Physically, I am very inflamed from various injuries I’ve incurred in the past 6 months. I wake up in the morning very stiff (especially my ankles) and often go to bed with swollen joints. There's also a few issues with my complexion that I'm hoping will clear up: I have noticed my skin has been breaking out more often than usual and I’m hoping it will clear up and even out my skin tone. Besides that, I've noticed the circles under my eyes getting darker. On my left shin, I have an old scare that I’m hoping will lighten or even clear up.

I’ve also been noticing an increase in sugar cravings and comfort foods (I wonder if this is tied to increased inflammation and breakouts, hmm). And the more I give in to them, the more difficult it has been to control them. The Master Cleanse has been one of the best tools that I’ve used to correct sugar cravings/addiction, as well as a powerful tool in overcoming food addiction in general. I feel like it’s more of a fast, because of psychological aspect. The time you have to spend with yourself, nurturing yourself with things that are not about food: reading, meditating, walking, yoga.. etc. It’s so easy to forget and go back to old habits of food, caffeine and alcohol to seek comfort when we’re frustrated, tired, sad, bored or lonely. It is a good habit to check in every once in a while.

Now here’s my debate: Do I do a pure master cleanse? Or do I incorporate a juice? Every Master Cleanse authority will tell you not deviate from the standard cleanse. But I have other ideas ;)

I was just doing a little research on some of my favorite juice ingredients. I’m looking for ingredients that won’t alter the purpose of the Cleanse. The two main points to focus on are: 1. Inflammation 2. Sugar. So I’m using ingredients with the lowest glycemic index, and high anti-inflammatory properties. I found an awesome search engine from Self Magazine at http://nutritiondata.self.com. (not gonna lie, pretty impressed! nice job Self!)) Here are some of my juice options:

•  Wheatgrass- my first and most obvious choice because of its detoxifying and energizing qualities (GI*= 1).
•  Kale- Well known for its anti-inflammatory properties. Also a great source of Iron and very low glycemic index (GI*=1).
•  Cucumber- Adds a little sweetness without overpowering (GI*= 3). Also detoxifying.
•  Ginger- known anti-inflammatory and detoxifying agent. No glycemic load (GI*=0)

Just as a reminder, here are the ingredients for the Master Cleanse:

• Lemons- Very mild Anti-inflammatory properties are a plus, but mainly used for enzymatic cleansing qualities. Low Glycemic index (GI*=3).
• Maple Syrup (grade A or B)- The only ingredient that at first glance doesn’t make sense because of the very high glycemic Index. However, its main use is as a source of calories and invaluable energy, as well as many minerals like magnesium, potassium, calcium and iron.
• Cayenne pepper- The most powerful anti-inflammatory in the whole bunch! It also works synergistically with the enzymes in the lemons to cleanse and detoxify.

Think you’d like to join me? Email me and find out how a cleanse (like this or others) can help you. It can be difficult and dangerous to do this without the proper support, so don’t be afraid to ask for my help!

*GI- glycemic index.

4/4/12: Day one (officially)

I woke up this morning feeling a little guilty about the Ben and Jerry’s Ice Cream I had last night. I had decided last minute, that if I’m not going to be able to have ice cream for a while, I should grab some while I can. I normally allow myself the occasional indulgence, but last night I felt like I was cheating. See, I had promised myself that my cleanse really started on 4/1, and I was supposed to eliminate all sugar and processed junk since them. Yesterday was not a banner day for me. But, I can honestly say, I can leave that behind me and move forward. 

Since I decided to incorporate juice into my fast, I start my day with a juice I had made yesterday. It contains: Apple, cucumber, kale, parsley, lemon and wheatgrass. It was leftover and I didn’t want it to go to waste. But today I’ll make a fresh batch for tomorrow’s “vitamin juice.”

This am I weighed myself and was surprised I’d lost 3 pounds since Sunday (water weight?) I was not as inflamed as yesterday (maybe because I slept better?) so that could have contributed to the weight loss. 

Pain and inflammation scale (1-10) 7 – stiff (especially ankles,) muscles soar and a little tender (especially hip flexors) 

Sleep- 9.5 hours. Woke up to phone ringing (would have slept longer I was exhausted). Woke up once during the night. Feel very refreshed this morning.

Fast Forward (cleaver pun ;)

Got through the rest of the day pretty well! I wasn’t feeling hungry or deprived, in fact I was very motivated and energized. I did my usual workout and didn't even have so much of a headache. That surprised me a lot. I’m usually most miserable the first 2 or 3 days (takes a little time for the toxins to clear out and your body to get used to not eating/digesting.) My theory: Maybe I’ve psyched myself up so much about the benefits that I just kind of got over it.

4/5/12 Day Two

OK, I’m hungry! I woke up ready for some breakfast… and then realized I was still fasting. So instead I got myself excited about having the juice I made yesterday. What did I juice?

• Apples- Didn't plan on it, but I had one left, so I figured what the hell (GI=3)
• Cucumbers
• Kale
• Parsley- pretty good anti-inflammatory and great for detoxifying (GI=2)
  
• Ginger
• Wheatgrass
• Lemon

I gobbled that right up first thing this morning. Now I’m sticking to the lemon/maple syrup juice the rest of the day. 

It’s noon now, and my stomach is growling. But otherwise, I’m alright. Not actually “hungry,” just trying to get to the point where my body catches up to what my mind already knows. Still feeling good, but not as energetic as yesterday, but that could also be the fluorescent lights - no, seriously, has anyone else noticed their energy or mood change when trapped under them for a while?

Pain and inflammation scale (1-10) 6 – still stiff (especially ankles,) muscles are not as soar even though I worked out pretty hard yesterday. 

Sleep- a little less than 8 hours. Woke up on my own about 10 minutes before my alarm- that doesn’t mean I got out of bed! I waited for my alarm, hit snooze a couple of times before I finally decided to get out of bed. The big motivation… getting me some of that green juice! 

Have a 10 hour work day today, then planning on meeting up with a friend later after work. Guess we’ll see how the day goes!

4/6/12 Day Three

I did end up meeting up with friends last night after work. I was fine though, had the most spectacular sparkling water and lemon wedges thanks to my barkeep Lourdes. I expected it to be more tempting with food and beverage options galore dangling in front of me. But I am proud to say held my own (insert pat on the back here.)

Most delicious sparkling water with lemon ever!

Pain and inflammation scale (1-10) 6 – still stiff, I did notice my left side body was tighter than usual and my knee was bothering me. I am so very in need of some good stretching and yoga. Also noticed, the scar on my left leg is lighter AND the old scar on my right shin has completely faded!

Sleep- only slept about 6 hours before I woke up naturally. Feeling alright though. Would love to squeeze in a nap!

In light of making this a more holistic and balanced experience, I wanted to make sure I got some time in for yoga. I worked with Natalie today, and got to really work out all that tightness in my left side. Incidentally, My knee feels better! After yoga, I decided to be brave and stick around for a booty kicking workout with Paige- I wasn’t sure if I could hang considering I had also done yoga. But even after warning her I might leave early, I stuck it through and surprised myself! 

Beach yoga! Not quite today, but in 3 weeks I'll be there!

Just goes to show how amazing the human body is. Once it’s aligned to work properly, it can work through anything. I think that it helped doing the Metagenics Cleanse a couple months before and eliminating most metal toxicity. I also think that preparing for a few days before starting has helped me tremendously in being able to jump right in and avoid the fog and fatigue of the first few days.

I’m going to have an extra glass of juice since I worked out a little more today, but otherwise sticking to the plan. I have noticed that my cravings have gotten better since yesterday. At the end of a long day, I usually look forward to a good dinner or at least a snack. Now I find myself having to fill that void. But  I’m filling the emotional space of food with other things… taking care of myself by doing my nails, making my space more comfortable by cleaning my room, socializing with my friends etc. This fast has been so helpful for me in making that realization. 

4/7/12 Day Four

I was just thinking and I have to say, I’m extremely lucky to have such supportive friends! Having people I my life that I can talk to about what I’m going through (cleanse or otherwise) is a huge part of what makes me able to do this fast and get so much out of it. I just wanted to start by saying thank you. 

Aside from my friends, this diary has also helped provide an added support. Most times I’ve done cleanses, I’ve done them with a group or lead others. This time I’m doing this alone, and as I expected, it is much harder. As I mentioned, my friends have been supportive and helpful, but it’s always nice to share the experience with; someone to both commiserate and celebrate with. I suppose that’s true of life, but it truly is motivating to know you have someone on your team. 

Pain and inflammation scale (1-10) 5- Actually woke up this morning, and in my grogginess, didn’t notice that I walked, as opposed to hobbled, to the bathroom. There’s very little noticeable swelling in my ankle (yay inflammation reduced!) 

Sleep- slept around 8 &1/2 hours. I was exhausted from my long day yesterday, so would have definitely loved to stay in bed longer rather than get up and go to work, but what else is new?

I didn’t wake up particularly hungry, in fact I didn’t “eat” for about an hour & half after I woke up. I had a wheatgrass shot (I had some extra time and was near a juice bar, so figured why not) and my juice. That was around 8:30AM. I honestly wasn’t hungry till almost 1PM, when I decided to have my lemon/maple syrup drink. Interesting, I think. 

In yoga yesterday, with Natalie’s help, I was able to figure out why my knee has started to hurt again. Not only is my left hip and IT band tight (pulling my knee out of alignment) but my whole left side is tight! This might be aggravated by my lower back or hip problems, issues that I had been seeing a chiropractor for these things in the past (and should really start again). But this has given me motivation and direction of what to work on. I think I’m going to go to the gym after work tonight (if they’re open, hmm,) do a gentle warm up, some abdominal work and try to stretch a whole bunch. I’d like to start stretching daily, maybe at night or in the morning when I wake up.

We’ll see tomorrow how that goes!

4/8 Day Five (half way!)

Let me start off with a confession… I didn’t go to the gym last night. Instead I took a nap; an uncharacteristically long 2 hour nap. And it was splendid. I was exhausted and my body really needed it. Even I have to remind myself: during a cleanse you need extra rest. Our bodies are doing extra work by both metabolizing differently as well as trying to eliminate toxins; so rest is very important. 

After my nap I did a little yoga and stretched. It felt tremendously good! I think I’m going to try to start making this a habit. Question is, first thing in the morning, or at night before bed? We’ll have to see how that works out.

reminding myself, beach yoga in Nicaragua in 2 weeks!

So today is Easter Sunday (happy holidays to those who celebrate.) I had a great quite day at home. I made it to a spin class (yay me!) It was definitely a challenge, but what spin class isn’t? I was careful to listen to my body and not push myself too, too hard. It felt great to get a good sweat on!

 I have 6 bags to donate!

I spent the rest of my day cleaning my room and sorting through my clothes deciding which to donate. My very good friend, Touline, came over to help and brought with herself a bottle of wine. I poured my lemon/maple syrup drink into a matching wine glass, and we got to work! We took one dinner break, as she ate her veggie wrap, I juiced myself a fresh green juice. Once we were finally done, it was so gratifying to see how much I was able to clear out… and without her help and sternness, I would not have been nearly as productive. Thank you, Touline! 

I also realized, without being on this fast, it would have been so very tempting to go grab dinner and another bottle of wine somewhere. In a way, cleansing my body has helped me focus and cleansing the clutter around me as well!

Pain and inflammation scale (1-10) 4- I think the stretching last night helped. I was able to flex and point my foot with some limited range of motion, but more freely than before. My knee feels better also. Although I did notice if I keep it bent for too long, it does start to stiffen and hurt a bit.  

Sleep- Since I napped so long and so late in the day I didn’t get to bed till pretty late (around 2AM.) I woke up around 9AM feeling pretty good.

I have noticed that I’m not urinating as often as before and it’s not nearly as watery. That’s normal as the body gets used to the extra consumption of water and releases the stored water in the extracellular compartments (this is when you’ll notice less bloating.) I’ve lost another 7lbs since I last weighed myself on Wednesday. It’s probably mostly attributed to the water weight.  

It was a nice day off today, tomorrow back to work/reality!

For the last 5 days check out the Home Stretch!

 

Good Nutrition:Part 2

So in part one, we explored Macro-Nutrients. Now allow me to explain how it's possible to get too eat too much, yet still be malnourished. In order to do that, we'll have to explore the other 2 aspects of nutrition: Micro and Phyto:

Micro-Nutrients- Just because they’re “micro” doesn’t mean they’re not important, they are vital for proper body function. Involved in everything from immunity, muscle function, bone integrity, cell regeneration, nerve function and much, much, much more!

• Vitamins- i.e. Vit A, B12, B6, folic acid, E etc…
• Minerals- i.e. calcium, iron, magnesium etc… 

The distinction between macro and micro nutrients starts to explain how someone can be overweight (too many Macro-Nutrients) but still be malnourished (lack of Micro-Nutrients.) Junk food and processed food is full of calories, but they’re empty calories with little if any vitamins or minerals.  If we're not eating enough Micro-Nutrients, we're essentially starving our body even when we're putting on weight. 

Of course many people take multivitamins in order to help compensate for missing vitamins and minerals. However, vitamins are meant to be a boost or an insurance policy, and shouldn't be the dietary foundation. And choosing the correct vitamins and a reliable brand is very important. 

Phyto-Nutrients- I lovingly refer to these as the “backspace button.” These are the various anti-oxidants responsible for correction of DNA code and cell function. Studies show that increased amounts of phyto-nutrients in our diet can improve immune function, detoxify, prevent disease (like heart disease and asthma) as well as prevent and fight cancer. It’s the colorful component of fruits and veggies- the more colorful your diet the better!

A few examples are:

• Apiole – parsley
• Naringenin – citrus fruits
• Catechins – white tea, green tea, black tea, grapes, wine, apple juice, cocoa, lentils, black-eyed peas
• Resveratrol – grape skins and seeds, wine, nuts, peanuts 
• Lycopene – tomatoes, grapefruit, watermelon, guava, apricots, carrots

The various colors are indicative of various kinds of anti-oxidants. This is why choosing foods from various color spectrum is so important! (Stay tuned for the next blog for more on these!)  It is possible for these to be supplemented by powder or tablet form; HOWEVER a good source is vital! there's so many brands out there claiming to have active antioxidants in their formula, but most are well absorbed.  (What kind do I recommend? Go to my site to see!)

Seems pretty straight forward, right? Make sure you have all these components in high quality on a daily basis and viola! You have a great diet! Sure, but who are we kidding? With work, family and day-to-day stress many of us let one (or more) of these vital components go. Before you know it, you’re skipping breakfast on a regular basis or no more veggies at lunch.

Besides getting it all in, choosing the right sources are vital, understanding the value of organic foods, grass feed beef or hormone-free dairy and where to get it is also important.

So yeah, sure, it’s essential to understand these 3 components, but learning how to incorporate it all into each of your meals and snacks can be a challenge. It takes some time and effort…. But by learning to eat this way you’ll be changing your life. 

Don’t be afraid to ask for help! A nutritionist and Health Coach can be invaluable to helping you succeed. But it’ll be worth it to helping you in managing your weight, slowing down aging and preventing disease!

So What's Good Nutrition Anyway? Part 1

Probably one of the most common questions I get as a nutritionist, is “What’s a good diet?” The majority of people I talk to realize they need to pay attention to what they’re putting into their body, and most also realize that eating fruits and veggies is a major part of what they should be consuming. However, many are confused as to what constitutes a balanced diet. 

With the surge of convenience foods like protein bars, cereals and  “100 Calorie” snacks on the market, many consumers concerned about their weight, flock to these items when they’re looking for a "healthy" option. However, in an effort to watch calories, are we sacrificing nutritional content? Just because someone is thin, doesn’t mean they’re not malnourished or that their body composition isn’t altered.

In order to understand what comprises a “good diet,” there are 3 components that should be considered: Macro-Nutrients, Micro-Nutrients and Phyto-Nutrients.

Macro-Nutrients- Consider these guy the building blocks… the foundation.  These provide energy and primary building blocks for our body. A certain amount is necessary for organ function and muscle building.

• Protein
• Carbohydrates
•  Fat

The amount of energy derived from here is measured in a unit called the calorie. The amount of energy each individual needs varies from one person to another, and therefore the caloric intake varies. Eating too many calories (AKA taking in too much energy) and not burning it will lead weight gain....


But how is it possible that we live in a time where food is so plentiful, and rich in Macro-Nutrients, but so low in Micro-Nutrients? Are we as a society malnourished?


YES! Read part 2 to find out why...

Whole Beet Salad with Goat Cheese

Beets, Greens and Goat Cheese Salad

Perfect beautiful, colorful blend of sweet and bitter, warm and cool- but this isn't just about looks! This salad is packed with health benefits in every ingredient. We're going to focus on the whole, fresh beet...from root to leaf! 

How it Works?

Fresh beets, often sold with their leaves still attached, grow in mild temps in fall and spring. The beet root, the red or golden part, has long been used for its high nutritional content. However, you shouldn't toss the leaves either! They have a unique flavor similar to collard greens or spinach and are packed with just as much nutritional value. Beets have been reported to help:

• The heart: High in fiber, helps to reduce cholesterol and triglycerides by increasing the level of HDL. Also, the nutrient betaine further helps to prevent cardiovascular diseases .
• The liver: Betaines are also good for improving liver function.
• Avoid birth defects: An excellent source of folate, which is vital for proper fetal development, has long been recommended for women who are pregnant or of child bearing age (just in case)
• Prevent certain cancers: Research has shown that beet juice can inhibit cell mutations and slow the rate of tumor development. Beta-carotene in beets also helps to prevent lungs cancer.
• Prevent respiratory problems and colds: Beetroot is a source of vitamin C which helps improve immune function and asthma.  
• Boost energy: The complex carbohydrates are perfect fuel for energy and prolonged sports activities.
• Prevent cataract and macular degeneration: The presence of beta-carotene (vitamin A) helps to prevent age related blindness called cataract.
• Provide an excellent source of B vitamins, iron, manganese, magnesium and potassium.
• The leaves are an super source of carotenoids, flavonoid anti-oxidants, and vitamin A.. in even higher quantities than the roots! Also, the leutin and Vitamin A in the leaves is a powerful combination for eye health and prevention of the deterioration of vision.

Whole Beet Salad with Goat Cheese

• 4 medium beets with leaves - scrubbed, trimmed and cut in half
• Beet leaves, trim heavy stems
• 6-8 oz Spinach or kale
• 2 cloves of garlic, minced or pressed
• 1/4 cup walnuts, halved
• 2 tablespoons maple syrup
• 1/4 cup balsamic vinegar
• 1/2 cup extra-virgin olive oil
• Sea salt and ground black pepper
• 2 ounces goat cheese

Roasting Beets:

1. Preheat oven to 350 degrees F. Place rack in middle of oven.
2. When preparing the beets, trim off the stems (leafy tops) and ends of the beets. Hold on to the leaves (wash with spinach/kale and place in a colander to allow excess water to drain).
3. Toss the beets in a bowl with a tablespoon of olive oil (or enough to coat lightly.) Cover a large baking sheet with aluminum foil and place the beets, in a single layer. Then cover with another sheet of aluminum foil and seal all four sides together.
4. Place in oven and roast approximately 1 to 2 hours (depending on the size of your beets) or until tender. You’ll know they’re ready when you can easily pierce to top with a knife.
5. Remove baking sheet from oven as well as the top aluminum foil sheet. Set aside to cool (while beets cool you can work on the greens). When cool enough to handle, you can peel the skin off easily by hand or using a knife.

Salad Greens:

1. In a large pot, place 2 tablespoons of olive oil and allow to heat. Add Garlic to olive oil and allow to cook slightly for 1 minute (or until aromatic.)
2. Place washed greens in pot and cover. Cook for 3-5 min until wilted. Be careful not to overcook. 
3. Remove from heat, and salt and pepper to taste- don’t use too much salt if you’re adding goat cheese (already salty.)

Glazed Walnuts (optional):

Some people find beets sweet enough, but for those that may want an extra sweet treat, try glazing the walnuts in maple syrup. Otherwise, feel free to toss in as is.

• Place the walnuts in a skillet over medium-low heat. Heat until warm and starting to toast, then stir in the maple syrup. Cook and stir until evenly coated, then remove from the heat and set aside to cool.

Putting it all together:

1.   In a large mixing bowl, combine greens, roasted beets, walnuts and goat cheese. Add olive oil and vinaigrette to taste and toss well. 

2.  Serve immediately while the greens are warm. Can be served cool if you prefer, but the warmth of the green base seems to bring out the best flavor of the dish.