dancer in white  This post originated in August of this year.  It was titled “My favorite reset cleanse.”  Intermittent fasting or “cleansing” has become the latest technique in battling the bulge.  In my opinion, nice and easy does it.  So this is my version of a “cleanse.”

Cleansing can be a vital component in revitalizing your life, your lifestyle, and yourself.

In my last post “Detox 360–body work,” I discussed intermittent fasting.  It is a segway into my favorite “reset.”

SLOW AND STEADY

I’m sure you realize by now, I am not a proponent of a cleanse that doesn’t encompass lifestyle change.  It is why my series is entitled Detox 360, starting with “Clean up your act….”

Yet I do believe there are benefits to hitting the “reset” button.  Your body (for the most part) is quite proficient at digesting, synthesizing, and eliminating food and fluids.  This doesn’t mean it couldn’t use a break.  Hard hitting cleanses coupled with fasting, which induce runny stools and flatulence, isn’t my idea of giving it a break.  It can upset the ph balance in your body, and wreak havoc with blood sugar levels.  Therefore taking your body from meals, to heavy fluids, to finally H20, I believe is a better alternative.

CHOOSE YOUR WAY

This cleanse can last a day or a week.  There are those who make it last longer, by decreasing what’s on their plate, a little at a time.  Know you can shorten or lengthen at your discretion.  If you are diabetic, take medication requiring food, or trying this for the 1st time, consult your medical professional.

Begin with eating a meal you normally consume. Your subsequent meal should be lighter in nature.  Your next should consist of an opaque juice, such as V8 or a blend.  Lastly, you end with only H20.

If you are doing this over the course of a week, remember your meals should progressively become lighter. You then transition to opaque fluids to ever clearer ones, until you reach your H20 phase.  It is essential to keep yourself well-hydrated, once you begin with fluids only.  What does that mean?  Your urine reflects your hydration status; therefore it should be clear, slightly to moderately yellow.  Anything dark is telltale for inadequate hydration.

How long do your fluid only days last?  For me, it is not longer than 1-2 days.  My H20 day is just that–one day.  Again, this is not meant for everyone; especially if you are diabetic or taking medication requiring food.

BRING IT BACK

Your H20 phase doesn’t spell the end of your cleanse.  It is only the “reset.”  It is a reset for your body; but also for commitment and perspective.

Just as the cleansing process was a subtle yet steady progression, so is the reversal.

Starting with clear lighter fluids, you gradually progress to opaque or heavier ones, then to soup (can be thicker or creamed), then to salad/veggies, then a meal.  Again, this can be stretched out for as long or as short as you like.  My last “add back” however are heavier carbs like potatoes, breads, and pastas–then my animal proteins.  You may choose to go with meat first, then your carbs.  This is your body, your cleanse.

I realize for “detox purists,” this is not their idea of a cleanse.  Far from being one of those, is why the post is entitled “my favorite cleanse.”

THE BENEFITS

This is a the pause button for my mind, as well as my body.  It forces me to make a commitment, stick to it, and remember that I made this choice.  After concluding this regimen, I not only feel a sense of accomplishment, but find I am consciously engaging in meals.  I chew my food more slowly (without really trying), savor each bite, and unconscious snacking all but disappears.

For me, this cleanse gives my digestive system the break it needs.  It doesn’t send me sprinting for the bathroom, play “hill & valley” with my blood sugar, or leave me incapacitated to complete a workday.  Yes, there is an adjustment period.  In comparison to some detoxes however, the side effects are marginal.

Have a favorite detox or cleanse you would like to share?  Contact me at serrenity.c@gmail.com

All for now.  Keep up and keep at it.

solitudeWhen I began this series, I knew its core wouldn’t be the latest herbal enema.  That can be found in any health food store, and online.  No, this had to entail a bit more–it had to address lifestyle detox initially.   Once completed, I then posted “my favorite reset cleanse.”  Only when lifestyle intervention had been outlined, would I post my idea of a detox or cleanse.

Beginning with “Clean up your act,” this is where the journey initiates.  If your life is out of control or a cesspool, chances are, so is your nutrition.  Your body just follows suit.  That’s why for me, detox must be 360.

TALKING THE TALK BY TAKING THE WALK

Key issues in detoxing your life have been addressed.  A “reset” button has been pushed; not only in your life, but if you have tried the cleanse, also with your body.

If you have put any of this into practice, chances are, others notice.  There is no better way to illustrate a principle, than by becoming a living example.  Continuing on this path requires due diligence; just like nursing.  As I have often told patients as well as my clients, “you are responsible for your healthcare.” Or “you are responsible for your change.”  Personal trainers, just like the medical community, are simply the facilitators.  We show you what needs to be done to maintain your health.  It’s up to you to put it into practice.  However, to truly complete the circle, you become an example to others.  No need to shout it from the rooftops–your improvements will do it for you.

The finishing touch I would like to add is this:  All of what I have addressed in this series is meant to be detox.  Starting with your life, resetting with your cleanse, and understanding daily activity (need not always be intense) creates, rejuvenates, and reclaims your perspective.  And really, what is a detox or cleanse supposed to accomplish?  It’s meant to start a change, and end with being changed.

All for now.  Keep up and keep at it.

Questions? Comments?  Contact me at serrenity.c@gmail.com

 

 

dancer in whiteCleansing can be a vital component in revitalizing your life, your lifestyle, and yourself.

In my last post “Detox 360–body work,” I discussed intermittent fasting.  It is a segway into my favorite “reset.”

SLOW AND STEADY

I’m sure you realize by now, I am not a proponent of a cleanse that doesn’t encompass lifestyle change.  It is why my series is entitled Detox 360, starting with “Clean up your act….”

Yet I do believe there are benefits to hitting the “reset” button.  Your body (for the most part) is quite proficient at digesting, synthesizing, and eliminating food and fluids.  This doesn’t mean it couldn’t use a break.  Hard hitting cleanses coupled with fasting, which induce runny stools and flatulence, isn’t my idea of giving it a break.  It can upset the ph balance in your body, and wreak havoc with blood sugar levels.  Therefore taking your body from meals, to heavy fluids, to finally H20, I believe is a better alternative.

CHOOSE YOUR WAY

This cleanse can last a day or a week.  There are those who make it last longer, by decreasing what’s on their plate, a little at a time.  Know you can shorten or lengthen at your discretion.  If you are diabetic, take medication requiring food, or trying this for the 1st time, consult your medical professional.

Begin with eating a meal you normally consume. Your subsequent meal should be lighter in nature.  Your next should consist of an opaque juice, such as V8 or a blend.  Lastly, you end with only H20.

If you are doing this over the course of a week, remember your meals should progressively become lighter. You then transition to opaque fluids to ever clearer ones, until you reach your H20 phase.  It is essential to keep yourself well-hydrated, once you begin with fluids only.  What does that mean?  Your urine reflects your hydration status; therefore it should be clear, slightly to moderately yellow.  Anything dark is telltale for inadequate hydration.

How long do your fluid only days last?  For me, it is not longer than 1-2 days.  My H20 day is just that–one day.  Again, this is not meant for everyone; especially if you are diabetic or taking medication requiring food.

BRING IT BACK

Your H20 phase doesn’t spell the end of your cleanse.  It is only the “reset.”  It is a reset for your body; but also for commitment and perspective.

Just as the cleansing process was a subtle yet steady progression, so is the reversal.

Starting with clear lighter fluids, you gradually progress to opaque or heavier ones, then to soup (can be thicker or creamed), then to salad/veggies, then a meal.  Again, this can be stretched out for as long or as short as you like.  My last “add back” however are heavier carbs like potatoes, breads, and pastas–then my animal proteins.  You may choose to go with meat first, then your carbs.  This is your body, your cleanse.

I realize for “detox purists,” this is not their idea of a cleanse.  Far from being one of those, is why the post is entitled “my favorite cleanse.”

THE BENEFITS

This is a the pause button for my mind, as well as my body.  It forces me to make a commitment, stick to it, and remember that I made this choice.  After concluding this regimen, I not only feel a sense of accomplishment, but find I am consciously engaging in meals.  I chew my food more slowly (without really trying), savor each bite, and unconscious snacking all but disappears.

For me, this cleanse gives my digestive system the break it needs.  It doesn’t send me sprinting for the bathroom, play “hill & valley” with my blood sugar, or leave me incapacitated to complete a workday.  Yes, there is an adjustment period.  In comparison to some detoxes however, the side effects are marginal.

Have a favorite detox or cleanse you would like to share?  Contact me at serrenity.c@gmail.com

All for now.  Keep up and keep at it.

knee and toe nudeColon cleansing, detox, fasting–do they really work?  The answer is a resounding “maybe.”

There are many who swear by colon cleanses.  Arthritis to acne, belly aches to belly flab–many feel these cleanses are essential to maintaining well-being.

What does the medical community have to say?  http://www.mayoclinic.com “Colon Cleansing:  Is it helpful or harmful?”

Colon cleanses are required for colonoscopies, or where bowel evacuation is needed as a prep for viewing or a procedure.  Other than this, your body rids excess by process of elimination–in the form of urine or stool.  So for most, the idea of detoxing or cleansing is already in place.  I tend to agree.

However, I have found giving the digestion process a break from normal complexity, can not only renew your body, but your perspective.  How?  We’ve covered a few “detox” issues in “Clean up you act,” “Detox 360,” and “Detox 360–are we there yet?”  We’ve taken our lives there, why not press the reset button for our bodies?

DETOX AND CLEANSING–NOT EVERYWHERE AND NOT FOR EVERYONE

Unless you work where you can access your own private bathroom at a moment’s notice, your cleansing days may have to wait till the weekend.  Additionally, if you take medication which requires you eat within a specified time frame, fasting and detox may not be for you.  Just as you should check with a medical professional before beginning any exercise routine or diet, cleanses are no exception.  Why? You are disrupting the normal digestive as well as nutritive process, even if your intentions are good.

MY FIRST PICK

Intermittent Fasting—-This is something most can do.  It shouldn’t send you searching for the nearest restroom, armed with purse sized air freshener.  Fasting is one of the oldest methods of cleansing; for body and spirit.  It requires little investment; but treads that dangerous ground called commitment.  We discussed that last post.  You can choose your time frame, as well as your liquid of choice.  Your body thirsts before it hungers.  Hydration is key; especially if you are limiting food intake.

Your fast can last from the time you awaken till noon; or all day.  It’s your choice.  As stated before, your health status and medications, will dictate IF this is a possibility.

Fluids of choice?  I start with juice.  Although I enjoy cranberry, it can be quite dehydrating.  It may great for UTIs, but for fasting, best to skip this one.  If you enjoy V8 or blends, these are much better suited.  I begin with a heavier or opaque juice, progressing to an ever clearer choice, then finally H20.  In this manner, my blood sugar isn’t sent into a frenzy.

If I haven’t fasted in a while, I will do this till about noon; 2pm at the latest.  My first meal is usually a soup, one that is not creamed.  Most of the time, this will conclude my meal intake for the day.

Part of this process, is to decide what fasting and cleansing mean to youIt is not a “one size fits all” script; you make the changes, the necessary adjustments, and you decide the key players.

Need a little more info to decide if intermittent fasting is for you?  http://mercola.com.  “What is the role of gut bacteria in calorie restriction?”  This article is laced ideology regarding chemicals and food as well.  As with anything, you make the call as to what fits your life, and lifestyle.

More picks for cleansing?  Next post.

All for now.  Keep up and keep at it.

Questions? Comments?  Contact me at serrenity.c@gmail.com

meditation in the nudeCleaning up your act.  Not for the faint of heart.

The real question is–are you ready?  Better yet–how ready are you?  Commitments are dangerous ground to tread The very nature of the word implies “something you have to stick to.”

Both in my career as a nurse, now as a nurse personal trainer, I now know what separates want from need.  Patients want to improve their outcomes.  Clients want to lose weight and exercise.  When “need” enters the equation, that’s where that dangerous ground is finally tread.  That need may prompt nutritional coaching after a cardiac event, and the required dedication which follows.  “Lose weight and stop smoking, or you could suffer another stroke.”  Not only does this statement necessitate commitment, it is an ultimatum.

Even if your health is not in question, is your lifestyle?  If so, time to cleanse.

LET’S GO THERE

If you read “Clean up your act,” as well as “Detox 360,” you realize for me, cleansing is more than a brief stint on herbal smoothies.  This detox takes time, a little introspection, and a lot of hootsba.

You should now understand that detox is a lifestyle, not a one week starvation or a jumpstart enema.  At this point, eradicating–or at least mitigating pollutants from your life, is a top priority.  It may have meant rethinking your social circle.  Perhaps now, you leave the scene of the latest workplace gossip, when previously you would have stayed.  Maybe there is a 2 second pause, before giving that intellectual, but snarky response.  Looking in the mirror may not be the fault-finding expedition it once was.

If this part of your detox is well underway, now its time to take your body there.

How?  Great question.  My take on what works, next post.

All for now.  Keep up and keep at it.

Questions? Comments?  Contact me at serrenity.c@gmail.com

hair out of H20My clients are those most personal trainers would not seek.  However, as a registered nurse, my background is helpful in meeting their unique challenges.

Few are interested in detox.  Yet when I explain “my take” on detox and “master cleanse,” interest is sparked.

As I wrote in my previous post, “Clean up your act..” detox to me is more than a 3-10 day enema.  It must begin with how you view yourself, and then may end with cleansing your body.

Eradicating negativity is an essential beginning.  You may not be able to rid yourself entirely of a toxic environment.  You can change your response to it.  You can also choose not to be a part of it.   Unlike a little cayenne pepper and lemon juice for your body, this is more than a brief stint.  It is a lifelong process; definitive in rerouting and re-wiring balance.

You want a better body?  Start with a balanced life.  How do you do this?  There is no “one size fits all” answer.  However, I believe awareness of need is the first step.  Have you ever considered your body is a reflection of that awareness, or lack thereof?  You’ve no doubt heard “you are what you eat.”  If it were only that simple.

Food and fluids are essential to life.  Equally so, is preparedness.  Being prepared to meet the stressors of everyday living requires “tools.”  What are yours?  Do you know when to use them?  As any apprentice can tell you, knowing which tool to use, is as important as having the right one to use.

KEY POINTS

1.  Eating should not be a recreational activity.  Food is a requirement; not a hobby or a pacifier.  Most of us outgrew pacifiers at the infant/toddler stage.  No need for a substitute now.

2.  Stress is a necessary part of life; and a teacher.  Stress is not always bad.  Unfortunately, it usually causes a cascade reaction, which ends up making us miserable.  It reverberates physiological and psychological changes, many of which we can control.  We choose to leave the situation if possible.  We remind ourselves of the impermanence of it.  We can solve.

3.  Response.  There is always a certain amount of trepidation when facing the unknown, hostile, or frustrating.  We all share these feelings, and few if any are totally immune.  The question becomes–now what?  Again, it’s the “then what” that intrigues me most.

Most of us have our own ways of dealing with stress.  The question becomes–how’s that working for you?  If not too well–time to cleanse.

As stated earlier, I don’t believe in a monochromatic remedy for balancing life’s circumstances.  We are all different–and while one may choose meditation and quiet time, another may choose a strenuous workout.

Me?  I need a combo plate.

Quiet time for me is a solo run.  It has and continues to help me keep sane on many an insane work day.  It is my balance between eastern style meditation and strenuous workouts.  However, running is not my only tool for handling stress.  Removing myself–whether physically or mentally (or both) from a situation, is tantamount to keeping my balance.  While it may not be easy, I have learned to empathize, yet de-materialize.  I am no service to anyone, if I can’t provide the best possible “me” to “you.”  This requires due diligence, just like caring for a client or a patient.

I have also found that understanding I am not “blotting paper” for the world is crucial.  Empathy? Yes.  Sympathy?  Yes.  Sounding Board–maybe.  Blotting paper–absolutely not.  Again you are of no use to anyone, if you inter and interpret their difficulties as your own.

Detox 360.  Yes, there’s a little more to this than herbal supplements inducing loose stools and flatulence.  If you were looking for the latest trend on a simple body cleanse; sorry to disappoint.  But as the title suggests–we are talking 360.

This is the second installment of my idea of a “master cleanse.”  More to follow.

All for now.  Keep up and keep at it.    Questions?  Comments?  Contact me at serrenity.c@gmail.com