A NEW YEAR, A NEW YOU! CLEAN EATING AND ROUTINES

                                            

A NEW YEAR, A NEW YOU!

Ok here it is….. I have spent these past 10 days healing my foot and researching my new plan of attack for the New Year.

I have infused many different eating and exercising philosophies into one complete lifestyle that is easy for everyone to life with.

ALTERNATING CLEAN EATING WITH CHEAT DAYS

1.       3 day eating clean with a total of 1500 calories a day. Then, 1 day of cheat eats with a total of 1700 calories. Then back to 2 days clean. Then 1 day cheat. Then repeatJ

I was trying to keep up my 5 days clean and then 2 days of cheat. However, I found that it is too hard on my body and mind. So, I found that mixing it up really has helped me substantially!

2.       Incorporate foods that will work with you and not against you. Make sure to include: Mufa’s  , Bloat busters, Vitamin C rich foods and Magnesium.

                 Mufas are Mono-unsaturated fats. Check out a list of foods by clicking here http://healthyeating.sfgate.com/good-sources-mufas-2751.html

                        Bloat busters are foods and our drinks to help reduce bloat, help in aiding digestion and detoxing liver. Some great rehydrating drinks that also aid in bloat reduction are:

 Dandelion tea or leaves. Adding fresh ginger to any juices or recipes. I love, love ginger!!! Loads of vitamin c with a mufa combo ( ie.. fresh strawberries with a nut butter or apple slices with almond butter)  cucumbers, celery, parsley, lemons,                                                                                                                                                                                                                                                   

                                      Magnesium rich foods first thing in the morning. Include the following in your diet as often as you can:

 

• Kelp, wheat bran, wheat germ, almonds, cashews, buckwheat, brazil nuts, dulse, filberts, millet, pecans, walnuts, rye, tofu, soy beans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic

 

Stop draining your body of magnesium

 

• Limit coffee, colas, salt, sugar, and alcohol

 • Learn how to practice active relaxation

 

• Check with your doctor if your medication is causing magnesium loss (many high blood pressure drugs or diuretics cause loss of magnesium)

 

You might be magnesium deficient if you have any of the following symptoms:

 

• Muscle cramps or twitches• Insomnia• Irritability• Sensitivity to loud noises• Anxiety• Autism• ADD• Palpitations• Angina• Constipation• Anal spasms• Headaches• Migraines• Fibromyalgia• Chronic fatigue• Asthma• Kidney stones• Diabetes• Obesity• Osteoporosis• High blood pressure• PMS• Menstrual cramps• Irritable bladder• Irritable bowel syndrome• Reflux• Trouble swallowing

 

Magnesium deficiency has even has been linked to inflammation in the body and higher CRP levels.

In our society, magnesium deficiency is a huge problem. By conservative standards of measurement (blood, or serum, magnesium levels), 65 percent of people admitted to the intensive care unit -- and about 15 percent of the general population -- have magnesium deficiency.  Information provided by Mark Hyman, MD.

3.       3-2-1 day workout.  3 days a week of intense multi muscled workout. Which means, using legs/ arms and core muscles all in one move. For example; using moderate weights- step into a back lung with a twist toward the front leg. Working legs/arms and core. Or any and all plank moves. Pick any and just do it.  2 days of cardio followed by a great stretching routine and then finally 1 day of restJ Optimal is planning your rest day on a clean eat day.

 ENJOY YOUR WEEKEND!!!