Archive for the ‘Detoxifying 28-day Wellness Program’ Category

April 1st – No Foolin’ (and shake recipes)

Thursday, April 1st, 2010

I have been following the general 4-week program for detoxification and healthy living for a week now.

I exercised five days this week… not the full 7 I had hoped, but “life” happens. I did my best and I know the goal is not “perfection”. One day I worked strenuously in the yard for 6 hours. (That has to have counted extra.) I feel great and (no foolin’) I have lost 4 pounds. :) I am thrilled!

I found that I prefer to drink an Arbonne vanilla protein shake for breakfast each day. It is simply the easiest thing for me as I am trying to get my morning started.

Arbonne’s Go Easy! Protein Shakes helps me to feel satisfied for longer periods of time with increased energy, thanks to more than 20 essential vitamins and minerals, the exclusive Protein Matrix and INNER G-Plex Proprietary Blends, as well as flaxseed for heart health. They are wheat-free, Gluten-Free, dairy-free, soy-free, and do not contain whey. In each 2 scoop serving you will find 20 grams of sweet pea, cranberry, and rice protein ideal for health, especially when eliminating allergenic food sources. Drinking meals is easier on digestion and allows our body to have energy for detoxification.

Arbonne’s Go Anywhere! Fiber Booster is a blend of soluble fibers from fruits and grains that provide 12 grams of high quality fiber, giving you nearly half of what’s recommended daily. It contains no saturated or trans fats. This non-gritty, flavorless, odorless powder can be mixed with liquid or food.

The basic shake recipe is as follows:

  • 2 scoops Arbonne Figure 8 Protein shake (chocolate, vanilla, or a combination of both)
  • 1/2 to 1 scoop Arbonne Figure 8 Fiber Booster
  • 1 C Liquid – your choice of water, rice milk, or unsweetened almond milk
  • 1 serving of healthy fat – 1 tsp almond, flax, or coconut oil OR 1/4 C coconut milk or coconut water OR 1 Tbsp ground flax OR 1 Tbsp nuts (not peanuts) OR 1/4 avocado.
  • Ice – optional

Helpful hints for making shakes:

  • Blend in a strong blender. The Magic Bullet works great.
  • Freeze fresh fruit to add in the future
  • Add fresh spinach to shakes, you won’t even taste it
  • Adding chopped ice to any shake will turn it into a smoothie

Some shake recipe variations:

  • My personal favorite – instead of ice, I simply toss in 1/2 a frozen banana (these can be bought when the cost is low, peeled, cut in half, and frozen, stored in a zip lock freezer bag). This high GI fruit does add calories.
  • Chocolate Berry Shake – add 1/4 C strawberries or cherries to the basic chocolate protein/fiber shake
  • Chocolate/Vanilla Chai shake – use 1 scoop of each vanilla and chocolate protein shake, almond milk, pumpkin pie spice.
  • Pumpkin Pie Shake – 2 scoops Arbonne vanilla protein shake and 1 scoop fiber shake, 4 ounces pumpkin puree, 1 C almond milk, pumpkin pie spice, stevia, 1 Tbsp pecans

Be creative. Create your own shake recipe… and feel free to share!

On to week 2.

End note – You can order these and other Arbonne products through your Arbonne Independent Consultant or online at my Health At Last website.

Recipes (1b) – Huevos Rancheros/Chicken Brown Rice Soup/Cooked Brown Rice Cereal/Turkey Chili

Wednesday, March 31st, 2010

Huevos Rancheros

Fry or scramble 2 eggs serve over a bed of warmed pinto beans, top with Gluten Free salsa and avocado

Chicken and Brown Rice Soup (homemade stock)

1. Trim the meat off leftover roasted chicken and set aside in a bowl (reserve half for soup and the other half for salad).
2. Place all bones, skin and “inedible” chicken parts from both chickens in a big pot.
3. Remove saved pan drippings from the refrigerator, all the fat will have floated to the top. Scrap off with a spoon, either discard or you can save in the freezer to use for savory pie crusts at another time. Place the remaining pan drippings in the pot, they will be very gelatinous, this is normal.
4. Add one large chopped onion, 2 chopped celery sticks, 2 chopped carrots, one bay leaf and about 6 black peppercorns. Cover contents of pot with water, bring to a boil and then turn down to a simmer. Allow to simmer all day or at least several hours.
5. Drain off bones, ect. You are left with a delicious, nutritious broth. Salt to taste, add carrots, celery, the leftover chicken and brown rice. Boil until veggies and rice are cooked. You can also use this broth as a base for a butternut squash soup.

Cooked Brown Rice Cereal

Boil water as directed on rice cereal box. Add rice and frozen blueberries. Cover and simmer for a couple minutes. Turn off heat source and continue to steam for 5 minutes. Blend almond milk with 1 scoop of Arbonne’s Vanilla Protein Shake and 1 scoop of Arbonne’s Fiber Booster in the blender. Mix blended protein and fiber booster in the rice cereal. Serve warm.

Turkey Chili

1 1/2 teaspoon EVOO
1 LB ground turkey
1 onion, chopped
2 cups water
1 (28 ounce) can canned crushed tomatoes
1 (16 ounce) can canned kidney beans – drained, rinsed, mashed
1 Tbsp garlic, minced
2 Tbsp chili powder
1/2 tsp paprika
1/2 tsp dried oregano
1/2 tsp ground cayenne pepper
1/2 tsp ground cumin
1/2 tsp salt
1/2 tsp ground black pepper

Heat the oil in a large pot over medium heat. Place turkey in the pot and cook until evenly brown. Stir in onion, cook until tender. Pour water into the pot. Mix in tomatoes, kidney beans, and garlic. Add seasonings. Bring to a boil. Reduce heat to low, cover , and simmer for 30 minutes. Top with slices of avocado.

Recipes (1a) – Omelet/Pinto Beans/Split Pea Soup/Roasted Chicken/Pecan Apple Chicken Salad/ Chicken and Brown Rice Soup

Tuesday, March 30th, 2010

3-egg omelet with beans, bell peppers and onions

Crack three eggs into a bowl, beat well. In a skillet, sauté onion and bell peppers until soft and fragrant. Add a scoop of your pre-made pinto beans and heat through. In a non-stick skillet, heat through some EVOO. Add beaten eggs. Allow eggs to cook on the bottom and around the sides. Add bean, pepper and onion mixture to one side of the eggs and then fold over the other side on top. Allow to cook for 1 minute more. Optional – add Gluten Free salsa.

Pinto Beans

Soak beans overnight in water. Rinse beans, cover with water and cook for several hours until soft. (Alternatively, you can pressure cook for 11 minutes.) Drain off excess water, add some oregano, salt, pepper and olive oil. Refrigerate in an easily accessible container.

Split Pea Soup

In a big pot combine 1 cup washed split peas, grated carrot and potato, chopped celery and onion, and water (can use Gluten Free chicken broth) to cover plus an inch, and salt. Bring to a boil. Simmer until peas are soft and soup is thick.

Roasted Chicken

Place organic chicken in large baking dish, breast side up. Make sure to remove organs. Stuff inner cavity with celery and carrots. Drizzle the outside with olive oil. Season with salt and pepper. bake at 325 degrees for 3 hours.
Pan drippings can be stored in the refrigerator in a covered, glass bowl.
Serve slices of chicken breast with your favorite sides.
Cover leftover chickens with foil and refrigerate.

Baby Greens, Pecans, Apple and Chicken Salad

Top a bed of baby greens with chopped pecans, apples and some leftover roasted chicken. Toss with EVOO & lemon juice, season with salt and pepper.

Super Simple Delicious Chicken and Brown Rice Soup

1 hot cooked chicken (roasted chicken pre-cooked at any grocery store!)
1 box gluten free chicken broth (get 2 if you want to make a large pot)
Frozen/canned peas, carrots, and corn (you can substitute for your favorite veggies)
Brown Rice Spices/Salt/Pepper to taste (garlic sea salt, thyme, pepper).
Fresh rosemary, if available.
All the quantities just depend on how chunky you want it and if you want leftovers. Just shred the chicken and put everything into a pot and warm.

4-Week Detoxification sample menus: Week 1

Monday, March 29th, 2010

For the Detoxification program I am following and for healthy living, you can substitute an Arbonne vegan, protein shake 1 to 2 times per day for any meal and it is recommended you eat green leafy vegetables with every meal (yes, you can even toss some into your protein shake if you want).

Day 1

  • Breakfast – 3 egg omelet with beans, bell pepper & onion
  • Lunch – Split Pea Soup with brown rice
  • Dinner – Roasted chicken with Baby Greens salad

Day 2

  • Breakfast – Huevos Rancheros
  • Lunch – Baby Green, pecans, apple and chicken salad
  • Dinner – Chicken and brown rice soup

Day 3

  • Breakfast – Cooked brown rice or whole grain cereal
  • Lunch – hummus and raw veggies
  • Dinner – Turkey Chili with avocado slices

Day 4

  • Breakfast – breakfast salad
  • Lunch – Black beans with cilantro served with sliced veggies
  • Dinner – Moroccan Eggplant Curry with brown Rice

Day 5

  • Breakfast – 3-egg omelet with beans, bell peppers & onion
  • Lunch – leftover Moroccan eggplant curry with brown rice
  • Dinner – Marinara with grass-fed Organic Beef & brown rice pasta

Day 6

  • Breakfast – Huevos Rancheros
  • Lunch – Leftover brown rice pasta with sauce
  • Dinner – Dill salmon with stir-fried veggies and brown rice

Day 7

  • Breakfast – Brown rice and beans with salad
  • Lunch – Salmon-spinach salad (use salmon leftover from previous dinner)
  • Falafel Salad

4-Week Detoxification Program – What I can eat.

Sunday, March 28th, 2010

Lean Proteins – Free Range/Cage Free/Hormone Free

  • Arbonne Figure 8 vegan protein shakes, lean chicken & turkey, cold-water fish (salmon, halibut, cod, mackerel, sardines), shellfish, grass-fed lean red meat (1 time per week), lamb, game

Healthy Fats – Small Serving Size

  • Raw nuts & seeds (no peanuts), macadamia nuts, freshly ground flax seed, extra virgin olive oil, grapeseed oil, cod liver oil, avocado, coconut milk, almond milk, almond butter

High Fiber Carbohydrates

  • Squash (acorn, butternut, winter, spaghetti), artichokes, leeks, lima beans, okra, pumpkin, sweet potato or yams, turnips
  • Legumes – adzuki beans, black beans, brown rice, chick peas (garbanzo), cow peas, french beans, hummus, kidney beans, lentils, millet, mung beans, navy beans, pinto beans, Quinoa, split peas, white beans, yellow beans

Fruit – watching their Glycemic Index (GI)

  • Low GI – berries (blackberries, blueberries, boysenberries, elderberries, raspberries, strawberries), green apples
  • Moderate GI – cherries, pears, fresh apricots, melons, oranges, peaches, plums, grapefruit, pitted prunes, apples, avocados, kiwi, lemons, limes, nectarines, tangerines, passion fruit, persimmons, pomegranates
  • High GI – (avoid during weight loss except after a workout) bananas, pineapple, grapes, watermelon, mango, papaya

Non-Starchy Vegetables – Can eat unlimited of these.

  • arugula, asparagus, bamboo shoots, bean sprouts, beet greens, bell peppers (green, red, yellow), broad beans, broccoli, brussell sprouts, cabbage, cassava, carrots, cauliflower, celery, chayote fruit, chicory, chives, collard greens, cucumber, jicama (raw), jalepeno peppers, kale, kohlrabi, lettuce (leaf preferred over ‘head’), mushrooms, mustard greens, onions, parsley, radishes, eggplant, endive, fennel, garlic, ginger root, green beans, hearts of palm, radicchio, snap beans, snow peas, shallots, spinach, spaghetti squash, summer squash, Swiss chard, tomatoes, turnip greens, watercress

Whole Foods Meal breakdown:

  • Main dishes: high fiber carbohydrates and non-starchy vegetables, lean proteins
  • Side dishes: low glycemic index fruits and healthy fats

Simple list for starting the 4-Week Detoxification Program

Saturday, March 27th, 2010

When first getting started, focus on taking one step at a time. We all start somewhere and becoming overwhelmed is not helpful. Here is a simple list to start you off right.

  • Do your homework. Make a list before you go shopping. Find stores in your area that have healthier food choices, organic brands, and an aisle dedicated to health foods. (You need not necessarily go to a “health food store”. Also, while Whole Foods, Wegman’s, Trader Joe’s are great, other local stores in your area may have healthy food options as well.) Fill your pantry and refrigerator with foods you can eat, so there will always be a healthy choice available. (Refer to the 4-week Detoxifying Meal Plan Overview for the list foods to avoid to eliminate toxic, addictive, and allergenic foods during this program.) If you live alone, get rid of tempting items not in keeping with your decision to eat healthy. If your family members are not taking this journey with you, separate your foods from theirs in the pantry and in the refrigerator. Remember to stock your office with plenty of water and healthy cleansing foods so you are not tempted while working.
  • When shopping, look for the least processed, freshest, most beautiful foods you can find. Fresh is best, but frozen, dry packaged (legumes and grains such as brown rice), and canned (watch out for high sodium content) are other options. Experiment with new grains, legumes, and vegetables (for example, artichokes, leeks, okra, pumpkin, squash, sweet potato) . Choose a variety of colors, textures, and tastes. Add a healthy serving of greens ((spinach, kale, Swiss chard, arugula, etc.) to every meal. Herbs are fairly easy to grow at home, but can be bought fresh and will add flavor to your foods.
  • Day 1 – Weight yourself and record waist measurement at the belly button and 2″ below… then weigh yourself again weekly to keep track of your progress. Note your weight weekly in your journal. In time, you may want to try on clothes that were tight in the past. Celebrate successes in a way that does not involve eating… perhaps enjoying a spa pampering in the privacy of your own home. (Arbonne’s SeaSource Detox Spa products provide the perfect way to feel pampered while aiding in detoxification.)
  • Water is critical to life! Drink at least 6 – 8-ounce glasses of water each day. Often perceived hunger between meals is really our body telling us we are becoming dehydrated. Drink a glass of water before eating a snack between meals. (As outlined in 4-week Detoxifying Meal Plan Overview, in addition to water, I drink an Arbonne Fizzy Tab or Arbonne Detox Tea. Gluten-Free broth would be another alternative.)
  • Eat something every 4 hours. An early breakfast may necessitate a mid-morning snack (see overview). A vigorous workout may require a “recovery shake” to nourish muscles. (Arbonne’s vegan, protein shakes work well for recovery and can also count as a meal. After a recovery shake, you eat your next meal when you feel hungry.) Do not go more than 6 hours without eating a meal. An Arbonne “Chew” is perfect to “hold you over” until you can eat again if your schedule keeps you from eating every 6 hours. Do not eat after 7PM, but if you want something in the evening, as mentioned in the overview, you can have a cup of Detox Tea or a hot chocolate made with unsweetened chocolate almond milk and stevia or xylitol.
  • At meal time, eat your vegetables first, then a fist-sized portion of wild/cage free/organic meat or fish and grains. In general, eat whole foods in the order they fall in the food chain: vegetables, fruit,  grain (brown rice or Quinoa), nuts (not peanuts), seeds, and lastly, wild/cage free/organic meat or fish. Be creative in your food choices so you do not become bored.
  • Do not overeat at meals. Use a plate appropriate to the meal you are eating (luncheon or dinner-sized plates). Fill your plate first with vegetables, then your protein and grains. Take your time eating.  Enjoy the tastes and textures of your food. Regularly put your fork down between bites and do not go back for second helpings.
  • Congratulate yourself on making healthy food choices. Don’t obsess over what you can’t eat, rather celebrate what you can eat. You will discover a plethora of pleasurable, tasty new foods along your journey. Don’t look back.  A healthy future awaits!

I do include Arbonne Figure 8 foods in my healthy eating program and, if you do not already have an Arbonne Consultant, you will find these available in the shop-online section of my Health At Last website.

In the days to come, I will post a concise list of what I can eat on this program and sample menu plans.

Attitude for Healthy Eating

Friday, March 26th, 2010

As the decision is made to enter a program of healthy eating, attitude will go a long way toward success. (Attitude is critical to success in anything in life, and success in weight loss and detoxifying through a healthy eating program is no different.) The plan I am following notes that it is helpful to keep the following in mind:

1. An Attitude of Gratitude – Each day is a gift! We not only have food to eat, we have the privilege of making healthy choices about what foods we eat. Our decision to daily take charge of our eating will go a long toward impacting our life in a positive way.

2. Take your thoughts captive. Mind your Mind! You get to decide how you think and feel about this program for eating healthy. You are in control. Your thoughts drive your actions that will lead to success.

It is recommended that you choose carefully the people you surround yourself with… as much as that is possible. People who support and encourage you on this journey will be a blessing… seek them out. Ask for the support of family, friends, and co-workers. These are the people who surround you on a daily basis and are in a position to be most helpful.

3. From the onset, recognize that no one is perfect. Life is not perfect and success is reached when we allow ourselves to make (and learn from) mistakes. We can forgive our “mis-steps” and show graciousness to ourselves. These 4-weeks are meant to jump-start a lifestyle of healthy eating. In the process we should lose weight and detoxify our body.

Some will have to make food choices based on limited resources. That is OK! Organic is the best choice, but if it isn’t available or doesn’t fit your budget, simply make the next best choice possible. The less processed the food, the healthier the choice. Dark green leafy vegetables are very important to the program.

4.  Journal the journey. Writing down foods eaten along with how you are feeling each day will help to keep you on track. Good days will be inspirational and we can learn by looking back on tough days and evaluating what we could do differently when facing the same or similar situations in the future. Journaling can therefore impact our attitude and our success.

I am currently on day two and I am feeling good.
In addition to eating well, I am purposing to walk for 30 minutes each day and will add additional exercise as I can.

I know I can do this, and so can you!

4-week Detoxifying Meal Plan Overview

Thursday, March 25th, 2010

The weight loss program I am using is 4 weeks long and is designed to also detoxify the body.

We are already ahead of the game having removed Gluten from our diet.  :)

Other things I will eliminate for these 4-weeks are:

  • NO Alcohol
  • NO Nitrates, msg, artificial sweeteners, soy, and all vinegar products (mustard, pickles, etc.)
  • NO Dairy (cheese, cream, milk, and sour cream)
  • NO Caffeine (coffee or sodas)
  • NO white rice or white rice cakes
  • NO sugar or honey or artificial sweeteners
  • NO bananas, melons, grapes, red apples, or dried fruit

I can have:

  • Green Tea, Arbonne NRG Go3 Fizzy Tabs, and water with lemon
  • Stevia or xylitol as sweeteners
  • Green apples and berries
  • Gluten Free Almond butter instead of peanut butter
  • Limited servings of healthy fat
  • Raw coconut flakes and nuts
  • Brown rice and brown rice cakes

The plan calls for starting each day with a cup of Detox Tea (I like Arbonne’s Daily Detox Tea… great as is, no sweetener needed) and an Arbonne Fizzy NRG Tab to jump-start my day.

30 minutes before breakfast, I will take an Arbonne Going, Going, Gone supplement to naturally curb my appetite and boost my metabolism.

My breakfast will be an Arbonne vegan Protein Shake (chocolate or vanilla) with Fiber Booster or a healthy whole food recipe.

Mid-Morning Snack will involve another Arbonne Fizzy NRG Tab and an Arbonne “Chew” (naturally curbs appetite and boosts metabolism), or a piece of low-sugar fruit, a small handful of nuts or seeds, or a small serving of some other healthy fat.

30 minutes before lunch I will take another Arbonne Going, Going, Gone Supplement.

Lunch can be another Arbonne Protein Shake with Fiber Booster or a healthy whole food recipe and another cup of Detox Tea.

Afternoon Snack (optional, but not recommended) is the same as the mid-morning snack.

30 minutes before dinner I will have another Arbonne Going, Going, Gone Supplement

Dinner will be lean protein and greens. If I am eating out I will have protein and salad or protein and veggies.

It is important to note that I will not be eating after 7PM. I can have a cup of Detox Tea or unsweetened hot cocoa made with almond milk,  if necessary. (I prefer Trader Joe’s Sipping Chocolate, but it is often only seasonally available.)

It will be extra important that I take my nutritional supplements during these four weeks. I prefer Arbonne’s Hybrid Power Packs for women.
I will choose organic, cage-free, hormone-free and free-range lean meats whenever possible. It is easy to guess the proper serving size by comparing it to my closed fist (3 1/2 ounces for women and 4 ounces for men). Fish needs to be wild, never farmed, fresh, or canned in water. Eggs will be organic, cage-free.
Vegetables should also be organic whenever possible – fresh, frozen, or canned as a last resort.
Healthy Fats include Extra Virgin Olive Oil (EVOO) or Grapeseed Oil in salad dressings. Grapeseed oil or Coconut Oil can be used for higher heat cooking. Other healthy fats include: avocado, coconut milk, olives nuts, and seeds.

Following these food recommendations carefully will mean that I will not be ingesting toxins with the foods I eat.  :)  (Step one in the detoxification process.)

I will share more about this plan for healthy eating in the coming days. You may need to explore the grocery and health stores in your area to find the best selection.
The Arbonne products mentioned can be purchased through your Arbonne Independent Consultant, or you can order through my Arbonne website( Health At Last) or contact me directly.

Thank you for your interest in Detoxification. I promise to post my progress and I would love to hear about your progress, should you join me in the effort.

A disclaimer: All information posted here is for general information purposes only. Nothing posted here is intended to constitute, nor should it be considered, medical advice or to serve as a substitute for the advice of a physician or other qualified health care provider. ALWAYS consult your doctor or physician before you begin any diet or weight loss program.  This information should not be used in place of a visit to, consultation with, or the advice of a physician or other qualified health care provider. The information is made available with the understanding that there is NO professional advice provided. Information provided is not exhaustive and does not cover all diseases, ailments or physical conditions or their treatment. Should you have any health care related questions, call or see your physician or other qualified health care provider promptly. You should never disregard medical advice or delay in seeking it because of something written on this blog. Results will surely vary and no promises are being made that the info on this blog is error free, nor that information given will provide specific results. The information is provided “as-is” without any warranty, and the use of information given is solely at your own risk. Before relying on the information given, users should independently verify the accuracy, the completeness, and the relevance for their purposes, obtaining professional advice when appropriate or applicable as the information posted may include opinions, recommendations, or content from third parties which may not reflect your views. By accepting and using the information posted, you understand and acknowledge that your sole and exclusive remedy with respect to any defect in or dissatisfaction with the information posted is to cease using the information. You further understand and acknowledge that everyone that has contributed to or prepared this information or has distributed or otherwise shared this information disclaims any liability to you, and all such persons are NOT LIABLE for losses or damages which may result through the use of the information, products, and services presented on this blog or any other materials or information relating to the information posted.

Detoxification Basics for Healthy Living

Wednesday, March 24th, 2010

What is it?

Detoxification is the process by which we rid our body of toxins.

Why do it?

The simple answer is to prevent disease and to maintain good health.

It is especially important for those in whom Gluten is a toxin. Remember, Gluten intolerance is not an allergy. ;) I recall fondly the feeling I get when I complete a 7-day cleanse. I did these monthly for about a year before discovering Gluten was the underlying cause behind many of my health concerns. Little did I know that, in part, I was detoxifying my body from Gluten and its effects. I felt better from head to toe, and certainly throughout my digestive track. I still do these monthly.

Our bodies have three major elimination organs, our liver, kidneys, and our skin. These help us to get rid of toxins, but in today’s environment most of us are so inundated with toxins on a regular basis that we are overloaded with more than can be easily processed.

The body’s natural defense from these toxins is to then store the excess in fat… and who doesn’t want to get rid of excess body fat?
Toxins are the reason many find it difficult to lose weight (especially belly, hip, and thigh fat), even when eating fewer calories and exercising. Remove toxins and the body is again better able to lose weight. It is important to note that toxins are also stored in the brain, central nervous system, thyroid, and liver.

How do we detoxify?

We first minimize exposure (decreasing toxins coming into our body) by making better food and drink choices and choosing only the best of pure, safe, and beneficial personal care products to put on our skin. (It does matter! What we put on our skin is found in every major organ in the body in mere seconds.) We also minimize our exposure to environmental toxins found in the air we breathe and the water we drink.

Next, we cleanse... the liver, kidneys, lungs, gallbladder and skin, with a gentle internal body cleanse and external detox products.

I am ready to feel better, naturally increase my energy, and lost unwanted fat! How about you?

I will soon be starting a focused 4 week / 28 day wellness program designed to jump start healthy living and weight loss. If you would like to join me in the effort… you can follow along with me in my daily posts or ask for the program and I will email it to you. I am ready to feel better, naturally increase my energy, and lose unwanted fat!