{ healthy ME }

So, I've gotten a lot of questions about the BluePrint Cleanse. You have 2 options: 1) do it yourself - you'll need a juicer, a blender, their book and TIME or 2) buy a package from BluePrint Cleanse and they'll ship the juices (6 per day) to you in a cooler for ~$95/day. Pricey but a NO Brainer.

I opted for the semi-do it yourself version. They have a book with a lot of tips and recipes and you can check out their 3 day cleanse recipes in one of Vital Juice's recent daily newsletters. I used recipes from their book and newsletter and bought 1-2 green juices a day from a local organic food store juice bar (apple, kale, spinach, cucumber, parsley, lemon, ginger) on days I was super busy. I have a $6 juicer from the thrift store that works but is a b*%ch to clean if you know what I mean. So I dealt with cleaning it 3x a day but 6 seemed a bit too much. I've been eyeing this juicer. I also splurged after my current blender kicked the bucket last week and FINALLY bought a Vitamix (I bought one off of overstock (w/ a coupon code) for a GREAT price)! Since I use a blender more than our stove I figured I should stop talking about it and just buy it. Score!

Anyway, I started with a 3 day juice only cleanse (following BluePrint's guidelines) and have been doing a raw cleanse for the past week and plan to continue through this coming week - Juices, Smoothies, Salads and lots of water. After a crazy busy spring of too much gross food on the road and hospital food and way too many diet cokes, my body needed a cleanse and a jump-start to healthier eating. I feel really good, my skin is clear and I have great energy. For 2 weeks I am also doing this supplement cleanse program called ColoVada which I have done before and had great results with. There is more info about it here but it essentially is supplements and a powder detox drink combined with 10 days of clean eating and 4 days of fasting/juices only (in conjunction with colonics).

I also added in 2 colon cleansing sessions, a sauna session, a detox bath (epsom salt & apple cider vinegar), and a hot yoga class to help with ridding my body of toxins.

The first few days you may notice that you have a headache or your skin breaks out - this is normal - this is your body detoxing. I would also highly recommend not having food in your house that sounds good or appealing to you during your cleanse time-frame. If you crave icecream and its in the freezer you will have a hard time resisting - and may even try to rationalize that if you let it soften it is almost liquid. ;) (just saying). So I planned the families meals with things that I don't really like (halibut, pesto pasta, etc.).

For those of you who think there is no way I can do this or green juice looks gross, I beg you to go to your local Whole Foods or health food store and order up a green juice with the following - you will love it (my kids even gulp it down) - Apple, Spinach, Kale, Cucumber, Parsley, Lemon, Ginger. YUM. You'll want in. Trust ME.

image above via healthy, happy life.

{ flu prevention....naturally }

So, not to open a can of worms here, but we didn't get the flu or H1N1 vaccines. I'll leave it at that without launching into how we came to that well researched decision. However, I have done a ton of research on how to boost the kids immunity this year...We are fortunate that they seem to have solid functioning immune systems and rarely get sick - they eat healthy, take vitamins, get good rest, wash hands a hundred times a day, etc. But I wanted to bump it up even more since everyone we know has been or is sick. So here are some tips I've come across that have been helping us stay healthy.

Note: These are tips from a mom (ME) with no medical training (I was a geology/environmental studies major in college). Not a doctor. If you have flu symptoms go see your doctor, don't email ME!

1. Elderberry. An herb with anti-viral effects, elderberrry (or Sambucus nigra) has been touted as an all-natural defense against the H1N1 swine flu. Although research on elderberry's flu-fighting benefits is somewhat limited, there's evidence that this antioxidant-rich herb may reduce the duration and lessen the severity of the flu. Various products containing elderberry can be found at your local drugstore or online here. Additional info about elderberry's potential benefits here. We take Quantum Health Cold & Flu Immune Defense (Elderberry, Echinacea, Goldenseed & Vitamin C). Sam takes Irwin Kids Immuno-Zappers (Eldeberry, Zinc & Vitamin C) chewable vitamins - they taste like watermelon and Get Well Soothing Herbal Drops (Elderberry, Vitamin C & Eucalyptus). Henry gets 1/2 dropper of Elderberry Liquid Extract with water.

2. Andrographis. Anytime Will, Sam or I start to feel sick we start taking Andrographis. We like Plum Flowers Brand - Chuan Xin Lian. It has natural properties similar to an antibiotic. Note: We take the sugar coated (although said to be less effective because it is nasty if it dissolves too quickly in your mouth). We give Sam one tablet, 2-3 times a day. We take 3 tablets, 3 times a day. We just hide hers in a scoop of icecream and she is able to swallow it.

3. Obsessive hand-washing and resist all temptations to touch any part of face. We keep disinfectant handwash in our cars, bags, etc.

4. Gargle with salt water several times a day. H1N1 takes 2-3 days after initial infection in the throat/ nasal cavity to proliferate and show characteristic symptoms. Simple gargling may help prevent proliferation.

5. Vitamin C & Zinc. Boost your natural immunity with foods that are rich in Vitamin C (citrus fruits). If you have to supplement with Vitamin C tablets, make sure that it also has Zinc
to boost absorption. We all like Trader Joe's Raspberry Flavored Zinc Vitamins.

6. Acerola - A tropical bearing fruit that contains 32x the amount of Vitamin C found in orange juice. Find it at your local health foods store.

7. Vitamin D. Get your daily Vitamin D. Best from sunshine but if you live in a rainy, dreary part of the country, take supplements.

8. Eat healthy, get some exercise & get enough sleep. Fuel your body with nutrient rich, warm foods, exercise on a daily basis and get at least 7.5 hours of sleep each night. Tired, unhealthy bodies become breading grounds for illness.

{ time to cleanse + BLOOM }

Pictures from my fridge.

I generally take a week in the spring (a bit delayed this year due to some travel)...to cleanse the system...and practice some extreme self-care. This may not be for everyone and that's fine. I am not a doctor, so don't take any of this as medical advice. This is just what I do and what works for my body and mind.

So, this will take a week total...so if you want to participate, schedule a week that works for you - when you are home a bunch, have some extra time, aren't traveling, etc. This will also cost you some extra $ (yoga class, massage, sauna visit, extra food & veggies, colon cleanse session(s), dry brush, and supplies for the people's chemist cleanse). You will also need a juicer and a blender. I should mention that I don't do this for weight loss, I do it to give my digestive system a break. It spends a lot of time working hard and it gives my body a break and a chance to start fresh again. It also helps jump start healthier eating habits (especially after all of the traveling we've been doing) and detoxify my body. I eat really healthy throughout the year so this isn't probably totally necessary but I feel like it helps give my system a little more breathing room. I'm not going to go into detail about colon therapy sessions - there is a ton of information on the internet about it, but I am a fan (a one-two times a year fan). I like the therapists ability to tell what is going on with my body and to give dietary and lifestyle advice about what might help my body process food better in the future (eg. proteins earlier in the day, but not late in the evening; more water!!, etc.) Begin and end each day this week, with 5-10 minutes of quiet meditation, stretching or prayer.

Day 1. Clean out your fridge & pantry. Seriously people, get rid of the crap. Get rid of the caffeine, the cookies, the processed food once and for all. This will take 2-4 hours depending on how much work you have to do. Drink plenty of water with fresh lemon throughout the day. Schedule your massage, yoga class, sauna visit and colon therapy session (I prefer to do this at the end of the week or you can do it first and see what cleanse or eating habits your colon therapist wants you to do). Again, this is what works for ME.

Day 2. Grocery Shop for this juice/raw food cleanse and TPC cleanse. Lots of fresh smoothies, veggie juices, water and big green salads loaded with fresh, organic veggies (chewed well and slowly). Restock your fridge and pantry with FRESH food, real food. Prepare the veggies and fruits in individual ziploc bags for faster prep time before meals. Freshly prepared juice should be drunk immediately. Drink lots of water, don't put any crap into your body today (caffeine or processed food). Begin daily dry brushing - Your skin needs to breathe too so dry-brush it with a natural bristle brush (which you can find at any natural health food store). It helps keep the skin pathways clean and clear so waste can leave the body easily.

Day 3. Do the TCP cleanse. Drink lots of water. Eat clean again - eliminate the crap and start hydrating your body and dry brushing (see above tips).

Day 4. Begin juice cleanse. This is the one I like from breathe yoga studio, but there are tons of options out there. (I also adjust this a bit and have Health-FX whey protein in with the smoothies as I need protein). Go to a yoga class today (preferably a hot one which will aid in the detoxification of your body). If you can't make it to a yoga class do these poses.

Day 5. Continue juice cleanse and schedule a sauna visit (at your local gym or spa). Drink lots of water today. I generally sit for 10 minutes in the sauna, take a break and do 2 more 10 minute sessions. Again, listen to your body and do what works for you. Sweat out the toxins!

Day 6. Continue juice cleanse (last day) and have a bit hearty veggie salad for an early dinner. Schedule your massage for today. Massages are great or moving blockages, stimulating energy flow and creating better circulation and lyph drainage. That night, soak in an epsom salt bath for at least 1/2 hour, this is great for detoxification also.

Day 7. Colon Therapy Session. Ease back into a healthy eating pattern with clean, organic foods.

And there you have it, your summer cleanse so you can BLOOM. :)

* I'll answer your questions in the comments section of this post. Thanks!

{ new year, new you - healthy & fit ME }

So, you want to make this the year you get FIT (for real this time)?

Step 1. Set a realistic goal. If you weigh over 250lbs you might not be able to realistically get down to 125 in one year! Perhaps instead a better goal would be to lose 5 lbs per month by eating healthier, walking to & from work everyday and going to the gym 3 days a week.

Step 2. Schedule time to exercise and find a workout buddy to help keep you motivated. Each week, schedule in some walks or runs; some gym or yoga classes or time in the morning before work to do an exercise video or show. Here's a video with a great 16 minute strength building series from The People's Chemist. Use the Fit ME notepad to plan and track your workouts.


Step 3. Plan healthy meals. There is no reason you should be eating pizza 3x a week! I don't care how busy you are. Cook up a weeks worth of chicken on Sunday night to use for quick meals (add brown rice and some steamed frozen veggies). Use the Feed ME notepad and the Check ME notepad to plan and shop for healthy foods. I've said it before, and I'll say it again, get rid of the crap. Take an hour today, and clean out your pantry, fridge and freezer of all of the junk - cookies, processed foods, etc. Wipe out the refrigerator, organize the pantry and stock up on healthy items. If there are Oreo's in your house, you WILL eat them. So throw them out!


Step 4. Take Supplements. Research different vitamins and supplements that will help you achieve optimal health. You can read about what I take each day here.
Step 5. Remember to have patience and stick with it. Set a good example for your kids by taking care of your body! You are only give one body, don't mess it up.

Step 6. Read. Add some fitness/healthy living blogs to your blogroll to help keep you inspired! Here are a few I like:
Fit Sugar
Gabby Reece's site
Fitness for Mommies
The Peoples Chemist
Womens Health & Fitness
Crazy Sexy Cancer
Hybrid Fitness (who just posted about the Fit ME pad)
Workout Mommy

Step 7. Health Checklist. Complete these tasks from Oprah's Best Life series.

What are your fitness/health goals this year?

Note: Free shipping on LobotoME goods extended until January 12th!

{ what are you putting on your skin? }

According to cosmetic industry estimates, on any given day a consumer may use as many as 25 different cosmetics and personal care products containing more than 200 different chemical compounds. What I found frightening was that many of the products I purchased at natural foods stores (labeled as natural & organic),that I assumed were safe for ME & my family still had dangerous chemicals in them.

This is an excellent database (managed by the Environmental Working Group) where you can type in any product and it will rate it as safe to harmful. {Thanks Julie for passing this site along!} In the database you can enter in any products you use from sunscreen to toothpaste to mascara and see a rating on its safety. There also is a quick guide for baby products that is really useful if you don't feel like spending a lot of time looking for specific items. Even items that you may think are safe that are listed as all natural and organic can sometimes have harmful products as I found out when searching one of the sunscreens we use.

{BTW, we have switched to UV Naturals Sunscreen which you can buy at REI.}

I was super surprised to see that Method products are considered moderately hazardous!
Seventh Generation scored way better {not as cute packaging but safer}.

{ 12 ways to stay on top of stress }

So, it's 12:40am on Monday and I am wide awake working - not good - but I have a to do list a mile & a half long and need to get through some of it (put most of it off all weekend to have fun with the family). Came across this good advice that I think I will need this week...

This article is from Gabby Reese's website, Go To Gabby and contains wonderful advice on ways to stay stress free. I think it is a great way to start the week with these tips in mind! I think this is a fabulous article so I've posted it all here so you don't miss it and so you can go back to it again and again.

Here it is...

You know how you have those weeks (or maybe months or years) that just seem to be loaded with stress? I know it's all relative -- one person's stress is another's holiday. People with two children think having just one child is a piece of cake, and so on. I've had one of those weeks -- I've been on the road a lot and dealing with an injury, work hasn't been going my way, and my three-year-old has been possessed by an alien. And I'm not talking about a friendly alien that wants to know what this planet is all about -- no, I am talking about someone who wants to launch a full-scale assault, but only in public places. To be honest, this stress has even made it more challenging to relate to my husband in a free-and-easy "girlie" way. I've had more tones of "wife" in my voice during this past week than I've had in my entire 11-year relationship.

It takes a million years for one gene to change in our bodies. One million years! I'm bringing this up because, physiologically, we're the same humans we were 300 years ago. But look at how things have changed in that short time. Some things make life easier now: washers and dryers, transportation, abundance of food, electricity, etc. But some things make life today more insane: cell phones, traffic, increased population, fake food, TV, busy schedules. I heard a statistic from a doctor-friend that we make more decisions in one day than people used to make in a year. No wonder we're stressed out and reaching for doughnuts or alcohol to cope.

All this craziness and high-speed living isn't going away. Since we can't change our genes, we have to create a map to navigate this crazy life. What can you do to try and stay on top of the stress so it doesn't affect your health, happiness, or waistline?

1. Exercise. Amen for endorphins. Believe me, they've helped me many days with my perspective. If you have to work out, then go take a brisk walk and get that blood flowing. It isn't about working out to lose weight -- it's about being healthy and staying sane.
   
   
2. Eat the real stuff. Crappy food (fast, processed, and loaded with sugar) doesn't help your chemical brain and body handle stress. Living food, real food, helps support your mind and body while it's trying to deal with the million things coming its way. Every time I reach for the chocolate, I'm looking to feel something from it. Don't get me wrong -- if it's just a little here and there because I enjoy the taste of it, great. But if I'm using it the minute I feel overwhelmed, then that's when that food is no longer OK to eat. It doesn't make the problem go away, and then I just feel bad about eating the food to pacify myself. Grab green food instead. Put things in your mouth that are going to support your immune function and keep you levelheaded.
   
   
3. Notice. Try not to let the stress overtake you. Recognize the situations that cause the stress and notice them coming your way. You have a better shot at fending off the full effects of the stress when you can anticipate it.
   
   
4. Get it off your chest. Talk to a friend or partner about the stress. Sometimes just getting it off your chest can help unload some of the burden.
5. Keep your sense of humor. If you do have the chance to talk about it, try to see the irony and humor in the wacky bits. I think someone is dead in the water once they lose their sense of humor.
   
   
6. Stay grateful. My daughter has large lungs and verbal skills she likes to display. Just when I start to wishfully think about her being quiet, I remind myself to be grateful that she can talk to me at all. In almost all of our problems are boatloads of blessings. "Oh, I don't feel like going to the gym." Well, Amen that you have the means and the health to even be able to wrestle with the idea of going to work out. Make a habit of saying thank you. You will notice the sunny spots a lot more often, and not just the gray skies and storms.
   
   
7. Ask, "What's the hurry?" Have some fun. We're always so busy going somewhere, we miss just enjoying the moment. If an opportunity comes your way to do something fun, take it.
   
   
8. Take a deep breath. When you feel the stress getting to you, take a moment. Get away, even if it's just for an hour, to be with yourself and your thoughts. Some people like to take a walk, meditate, lock themselves away in a beautiful bath, or go to church. Find the peace and the silence.
   
   
9. Keep it simple. Simplify where you can. Does Junior really need to be in 78 activities at the age of 5? Do you have to go to every little party or gathering you're invited to?
   
   
10. Turn of the TV. A lot of it is bad news anyway, and it robs us of hours that we could use to be getting other things done. Since everyone complains that they have no time, get some by unplugging from the tube.
    
    
11. Sleep. If you're rested, you have a better shot at handling things. Not to mention, you may not stress out as easily if you have a chance to recover at night.
    
    
12. Drink water. I have said it before: Americans consume 21 percent of their calories through liquid consumption. Hydrate with water. Help you entire system function better just by drinking enough water. Oh, and by the way, if you don't think that weight loss and proper hydration have a relationship, think again. Shift the paradigm on its side -- don't think about exercise and nutritional eating just as something you have to suffer through to get into those jeans. Instead, think of them as armor that will protect you in this crazy world, with all of the bazillion details you deal with every day.

{ rave run }

An awesome photograph of my friend Julia trail running near Moab, UT was featured in this month's Runner's World Magazine. Check it out. Thanks Julia for the inspiration to GO running today!

{ live young...part deux }

I've had a lot of questions from people about what vitamins I take or lotion I use to stay looking young { I photo shop out my wrinkles (just kidding) and I do have to get my hair highlighted to cover the GRAY! }

Anyway, here's what I do/take each day. Let me know if you have any questions.

Vitamins/Supplements - I take quite a few. My opinion is that you never know what one vitamin might be the key to everlasting health. I avoid prescribed meds like the plague and avoid over the counter cold/flu medicines as well. I'm a big fan of many of Health-FX's products. They are a Colorado based supplement & sports nutrition company and 2 of the healthiest, fittest people I know. Shane also has a great, hilarious, say it how it is blog called the People's Chemist. I get my vitamins organized for the week and put them in these cute Muji pill containers.

First thing when I wake up I drink an e-boost drink (41,000 mg B12 - it gets me going like my previous diet coke addiction used to).
In the morning with breakfast I take:
3 Cardio FX (helps keep my blood pressure down)
1 Life FX (antioxidant & anti-aging)
1 Renew FX (increases cellular health & controls blood sugar levels)
1 Probiotic

In the evening I take:
3 Cod Liver Capsules

Diet: This is almost the same everyday except for the enchiladas & margaritas I had last night at my bday dinner! Yum!

bfast - One egg (either scrambled in coconut oil or hardboiled), half an avacado and a small cup of organic plain yogurt or banana. I hardboil a bunch of eggs over the weekend so we have those to eat if we are running late. Or I'll make a whey protein smoothie (with fresh squeezed orange juice, strawberries, bananas, blueberries, whey protein, ice). Cup of yerba matte tea or glass of Power C (a vitamin C charged drink that has no sugar).

lunch - turkey, lowfat cheese, avacado, tomato sandwich on sprouted multi-grain bread with a little bit of veganaise with a side of fresh fruit or small salad. Water with lemon & stevia.

snacks - almonds, apples, carrots, yogurt, etc.

dinner - steak, chicken or fish with brown rice & a big salad with peppers, goat cheese, almonds, cucumbers, etc. Sparkling water with root beer flavored stevia.

dessert - I'm not someone who needs sweets or chocolate everyday, but if you do, perhaps a small piece of organic dark chocolate will do the trick? I prefer to "bank" some splurge and have a guilt-free cupcake once in awhile. Or if I am craving something sweet, I'll slice up some strawberries, add a bit of water and a little bit of stevia.

how to make the switch to a healthier diet? THROW THE JUNK AWAY. Seriously, go get a garbage bag and go through your pantry & cupboards - throw away anything processed, anything with sugar (cereals, cookies, etc) right now. If it isn't in your house you can't eat it. We are human, we only have so much will power. If there are cookies in the house I will eat some. But if there aren't I won't. Don't buy the junk in the first place and if you have some in the house, throw it away. Your family will get over it. Replace that JUNK with fresh vegetables, big salads, fresh fruit (put a big bowl out on the counter with bananas & apples), etc. Plan out your meals each weekend for the following week and make one healthy shopping trip to the grocery store each week.

Exercise: Not as much as I would like although I try to do something everyday even if it is only 20 minutes of sun salutations. Movement of any kind is better than none at all. I hike, run, bike, swim, practice yoga, attend cardio sculpt class or do this exercise video. I mix it up depending on how I feel and what the weather is like outside.

how to get started or make the time? For those of you who have written who said they can't find time to exercise - I say, MAKE THE TIME! Turn off the TV or computer and go to the gym; go on a long hike with the family on the weekend; walk to work instead of driving; buy an at home exercise video and do it 3x a week. Schedule it into your organizeME planner. Post motivational pictures by your desk or on your refrigerator. I knew a 33 year old guy who was pretty fit who had a HEART ATTACK and DIED. You don't want to die do you? I've already had cancer...and certainly don't want it again, which is why I work hard to take care of my body and hope you will do the same.

Lotions, etc: Not much. I use this lotion on my face, this sunscreen, and pink covergirl lip gloss and occasionally black mascara. I use this in my hair. Less than 5 minutes and I'm good to go. I'm pretty low maintenance. Which I think is why Will still loves ME!

Sleep: Not enough. Never enough! If I could sleep for 10 hours a night I would and could. I try to go to bed by 10:30pm and I try to get up by 5:30am. Sometimes that works, sometimes it doesn't.

Here are some additional Tips from Go To Gabby about having younger looking skin.

* Leave ME a comment about what your daily healthy tips are and you might be the lucky winner of a jar of Power C & a FeedME notepad + some other goodies. The winner is Jana - Check out her cute blog here. Be sure to check out the post where she & her whole family ran a 5K (even her little boys) a few weeks ago! I'll answer some of your questions you sent about this stuff (Sam's vitamins, etc) next week in a post.