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Posts Tagged ‘detox’

Our Top Four Tips For Spring Cleaning

Early Spring invites a wave of new crops to the Farmers’ Markets. Roots, peas, greens and strawberries will slowly begin to make their way into the city and onto our plates, supporting our bodies’ natural detoxification processes.

It is common to feel sluggish and a little bit stagnant at the end of the cold winter months. Just like plants and animals, we also go through natural cycles that reflect seasonal variations in weather patterns and sunlight.

At the beginning of spring, you may find that your body is naturally craving lighter and fresher fare, rather than the rich stews and heavier meals that supported you through winter. When the cravings for wholesome foods begin, do not hesitate to listen- you will not only support your body’s physical health but your mental health as well.

Discover our top four easy breezy tricks for spring cleaning- inside and out!

1) Spring Clean Your Pantry and Refrigerator

Have you heard of the saying that structure implies behavior? The way we set up our kitchen  and the food we keep in our pantries and refrigerators determines what and how we will eat. Take some time to go through your food stash and replace processed, sugar-loaded items with fresh, healthier alternatives.

Consider this simple trick: When you go to the grocery store, begin your shop on the outer periphery of the store, starting with the produce section. You will avoid the colorful temptations of the packaged goods in the center isles.

2) Get Inspired With a Meal Plan

Another way to create heathy behavior is to create a delicious (and doable) meal plan. Take a moment to consider the foods and meals that help your body to thrive. Brainstorm a list of your favorite breakfasts, lunches, dinners and snacks. For inspiration, peruse healthy food blogs and your favorite cookbooks. Consider the influx of spring produce and try to incorporate as much seasonal, fresh (and maybe even local) food as possible.

Tip: Keep your meals simple and fresh to start. Make it easy to follow your meal plan. If you are successful with your first week of meal planning, you are more likely to continue with your healthy habits.

3) Get Your Sweetness From Love Not Sugar

Sugar has made its way into every meal, not to mention drinks and snacks. As a nation, we have such a powerful sweet tooth that companies now add sugar (or corn syrup) to salad dressings, sushi, condiments, soups, sauces, smoothies, yogurts, crackers, breads, and so much more. Our food industry understands the addictive powers of sugar, and they use it so we will crave more and buy more. Read labels, avoid processed foods and cook at home as much as possible, so sugar doesn’t sneak its way onto your plate unconsciously.

So why does this matter? Eating processed foods and sugar spikes our blood sugar levels to unhealthy levels, causing our bodies to quickly respond by releasing the hormone insulin. After spiking in an energetic high, a blood sugar crash with quickly follow. When we repeat this cycle, we can develop insulin resistance and eventually, type-2 diabetes. Beyond wreaking havoc on our hormonal systems and metabolism, our bodies store excess sugar as fat, leading to unwanted and unnecessary weight gain.

Tip: Cut out sugary beverages and you are half-way there. Consider saving your sugar quota for a delicious and satisfying dessert that you share with your loved ones. And enjoy your sweets with some healthy fat, which helps to slow blood sugar spikes.

4) Green Is The New Black

How much green can you fit into your day? Green smoothies, green salads, sautéed greens, stir fries, soups, and even green (kale) chips not only taste delicious when prepared with care, but they support every system within your body, providing essential vitamins, minerals, antioxidants and fiber.

We understand that it is so easy to go through your life and skip the greens. When life gets busy, home cooking is stressful and preparing greens can feel like too much work. After all, lettuce and spinach are not designed to fill you up, and this makes them easy to skip.

Tip: Add greens to your meal plan and shopping list, and prepare ahead of time to ensure you treat your body and mind with an abundance of plant-based foods that help you to thrive.

 

* featured image taken from hellonutrarian.com
* body image taken from 101cookbooks.com

Yoga 101: Twist Into Spring

The cold winter months so often leave us feeling stagnant indoors, longing for the warm weather that is just around the corner. As the seasons change, twisting yoga postures can support a graceful transition from winter into spring by opening stuck energy channels. As we twist, we wring out the old and allow space for the new, cleansing and detoxing our bodies and minds. Plus twisting postures aid digestion and help to relieve lower back pain, while improving the health of the spine.

Twist yoga postures have incredible cleansing effects on the body and mind:

  • ~ Strengthen core, stimulate abdominal organs, and help to aid digestion
  • ~ Relieve stress and anxiety while improving mental clarity
  • ~ Stretch and strengthen muscles, ligaments, and joins in the back, chest, core, hips, and thighs
  • ~Hydrate the intervertebral discs, preventing compression that can occur as we age

#GoDeeper with Yoga Journal’s instructional video that will help you cleanse, detox and purify the body with twists. This sequence begins with a simple seated twisting posture and then quickly moves onto the feet, culminating with some standing postures that will challenge you to balance and then twist. If you do only one section of the video, make sure to practice your twists on both sides of your body.

Common challenges:

  • ~ Many people twist before finding extension in the spine, which causes the top shoulder to climb up toward the ear, closing off the heart and limiting the range of motion in the twisting position. Practice rooting into the ground, finding extension in the spine, lifting the chest, and then twisting from your center.
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  • ~ People also experience some neck strain when looking over the opposite shoulder during twisting postures. A delicious modification is to tuck the chin toward the chest, elongating the back of the neck. With the chin slightly tucked, allow the movement of the neck and head to follow the twist coming from your center. This subtle shift takes pressure off the neck and refocuses attention inward, allowing ease and grace to exist during the challenge of twisting postures.
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  • ~ Does your opposite sitz bone lift when you are twisting in seated positions? No problem! Use a blanket or cushion under your one or both of your sitz bones to bring the floor to you. This will help you to feel grounded so you can find extension through your spine as your twist.


As you explore twisting yoga posturestake your time to feel grounded and deepen your breath. Then find extension in the spine before twisting from your center. Firmly rooted feet or sitz bones support the extension and then the rotation of the spine. With your heart lifted and shoulders relaxed, follow the guidance of your own breath, finding extension in the spine on the inhalation and twisting deeper on the exhalation. Imagine letting go of any stuck feelings, thoughts, or energy each time you twist, connecting your body with your mind, moving into spring with clarity and balance.


 

 

Contraindications Worth Noting:
~ If you have a recent or chronic back injury or inflammation in any part of your body affected by twisting, these postures may do more harm than good.

~ These postures are not recommended if you have herniated disc.