Adrien Broner Prepares For Title Fight- Day In The Life

Recipe of the Day: More Granola Recipes!

I can't get enough of these homemade recipes. All of the money I have spent getting pre-packaged granola (which tend to add up when you go through it in a day/week), this is a rewarding, and money saving way to enjoy one of my favorite snacks, and provide more flexibility as to what flavors and nuts I like. These are great toppings to yogurt which provide for a hardy snack, and I love adding some to my protein breakfast smoothie ever since I tried the breakfast smoothie at EarthBar here in West Hollywood. Next, I am planning to experiment into turning these into on the go protein/snack bars! Stay Tuned!


Vanilla Spice Brazil Nut Granola
vegan, makes about 6 cups granola

3 cups rolled oats
1 cup walnuts, chopped
1 1/2 cups Brazil Nuts, roughly chopped/raw (you could also lightly grind in a food processor of vitamix)
1/2 tsp salt
1 Tbsp pumpkin pie spice
3 Tbsp melted virgin coconut oil
1 Tbsp flax seeds
1 tsp chia seeds
1/3 cup raisins
1/4 cup maple syrup
1/3 cup sugar (I used Florida Crystals. Organic brown sugar works too.)
1 large satsuma mandarin orange, squeezed for juice
1/4 tsp citrus zest (from satsuma peel)
3/4 tsp real vanilla extract

Tropical Coconut Ginger Pecan Granola
vegan, makes about 5 cups granola

3 cups rolled oats
1/4 cup pumpkin seeds, raw
1/4 cup cashews
1 1/2 cups Pecans, chopped
1/2 cup shredded coconut, unsweetened
1/2 tsp salt
1 Tbsp cinnamon
1-5 dashes cayenne
3 Tbsp melted virgin coconut oil
1 Tbsp flax seeds
1 tsp chia seeds
1/4 cup crystalized ginger, chopped (or substitute dried fruit + 1/2 tsp ginger powder)
1/3 cup maple syrup
1/3 cup sugar (I used Florida Crystals. Organic brown sugar works too.)
1 large satsuma mandarin orange, squeezed for juice
1/4 tsp citrus zest (from satsuma peel)
1 banana, peeled/diced
3/4 tsp real vanilla extract



Directions:
1. Preheat oven to 300 degrees.
2. In a large mixing bowl, add all the ingredients and toss very well.
3. Line a baking sheet with foil or wax paper and spread the granola over top in a thin layer.
4. Bake at 300 degrees for about 35 minutes. Tossing the granola around every ten minutes. Let rest a few minutes to cool and crisp up before bagging.




recipe adapted from: 
http://kblog.lunchboxbunch.com/2012/12/homemade-holiday-granola-recipes-plus-5.html

My Favorite Juice Recipies

Red Purifier: Red apple, Cranberry, Tomato, Pomengrante

Breakfast Detox: Carrot, Orange, Ginger

Island Happy Hour: Pineapple, Banana, Coconut

Tropical Passion: Orange, Mango, Passion Fruit

Nutritilicious: Strawberry, Banana, Grape, Orange

Green Power: Kale, Spinach, Romaine Lettuce, Cucumber, Apple, Lemon, Ginger

Jump Start: Apple, Orange, Carrot, Ginger, Cayenne Pepper

Citrus Freshness: Grapefruit, Mint

Alkalizer: Apple, Lemon, Ginger, Cayenne Pepper

Good-As-Pie: Apple, Cinnamon

Light-N-Spice: Watermelon, Lemon, Cayenne pepper

Tropical Spice: Mango, Lemon, Cayenne pepper

Essential Green: Kale, Spinach, Cucumber, Apple, Lemon, Ginger, Kiwi, Pineapple

Almond Milk: ....Great for protein!

Liquid Liposuction: Pineapple, Orange, Grapefruit, Cinnamon

Muscle Memory: Pinapple, Mango, Cayenne Pepper

Be Positive: Coconut Water, Romaine Lettuce

Coconut Water

Nutrition: My Favorite Salad Recipes!

Here is a weeks worth of some of my favorite salad recipes to help you on your quest to eat more fruits and vegetables! Remember these can be prepped before hand with mason jars, just remember to put your dressing at the bottom!

Enjoy!

Beans and Rice Salad

INGREDIENTS:

1 cup long grain rice
2 cups water
1 teaspoon olive oil
1/2 teaspoon salt
1 can white corn chipotle corn, drained
1 can red beans, drained and rinsed
1 can black beans, drained and rinsed
1 green pepper, chopped
1/2 red onion, chopped
2 cloves garlic, chopped fine
a small bunch of fresh cilantro, chopped very fine (I used half a large bunch)
3 tablespoons white wine vinegar
1/4 cup olive oil
1 teaspoon cumin
salt and pepper to taste

DIRECTIONS:

Bring 2 cups water to boil in a saucepan. Add 1 cup rice, 1 teaspoon olive oil and 1/2 teaspoon salt. Cover with a lid and reduce to a simmer. Simmer for 15 minutes, then remove from heat. Do not take the lid off at any time. Let the rice rest for another 15 minutes, with the lid on at all times. I like to spread the rice then on a cookie sheet for about 5 minutes so it can come to room temperature.

Add corn, beans, green pepper, onions, garlic, cilantro, vinegar, oil and cumin to a large mixing bowl. Mix well to combine. Add rice and mix. Add salt and pepper to taste. Serve at room temperature or chilled.

Pear Salad with Walnuts and Feta Recipe

Ingredients
1 bag spring mix salad
2 pears, cored and thinly sliced
1/4 cup roasted walnuts
1/2 cup crumbled feta cheese
2 tablespoons balsamic vinegar
3 tablespoons olive oil
freshly cracked pepper

Directions:

Preheat oven to 350 degrees. Spread walnuts on single layer in a baking sheet. Roast for 10 – 12 minutes, or until just fragrant. Be careful not to burn them.

Add spring mix to a large bowl. Top with thinly sliced pears, feta cheese and walnuts. Drizzle with balsamic vinegar and olive oil. Add freshly cracked black pepper to taste. Toss salad to incorporate all ingredients.

Buffalo Chicken Salad Recipe

Ingredients

1 head Romaine, chopped
2 stalks celery, chopped
2 tomatoes, chopped
1 cup matchstick cut carrots
1/2 cup crumbled blue cheese
4 slices crispy bacon, chopped
2 boneless skinless chicken breasts, cut in half lengthwise to make thin cutlets
1/2 teaspoon cayenne pepper
1 teaspoon paprika
salt and pepper
your favorite hot sauce or wing sauce
homemade blue cheese dressing recipe

Blue cheese dressing ingredients

1/2 cup sour cream
1/2 cup mayonnaise
1/2 cup crumbled blue cheese
1 clove grated garlic
1/4 teaspoon white pepper
a drop or two of Worcestershire sauce

Directions:

Preheat grill or skillet. Add bacon and cook until crispy. Season chicken breasts with salt, pepper, cayenne pepper and paprika. Remove bacon when done. Add chicken to the same skillet and cook until done.

Prepare salad by adding romaine, celery, tomatoes, carrots, blue cheese and cooked bacon to a large bowl.

When chicken is done, slice and add to a large bowl. Toss with hot sauce. Add to salad. Add all ingredients for blue cheese dressing to a bowl and mix well. Drizzle dressing on salad and serve.

Classic Cobb Salad with Red Wine Lemon Vinaigrette

Ingredients

Salad

one large head of romaine or iceberg lettuce
2 lbs chicken breasts, grilled or cooked in leftover bacon grease and chopped
6 hard boiled eggs, chopped
1/2 lb bacon, chopped and cooked crisp
2 large avocados, chopped
1/2 red onion, diced
2 large tomatoes, diced
1 cup shredded Monterrey and Colby cheese (or crumbled blue cheese)
salt and pepper

Dressing

1 teaspoon lemon zest
the juice of 1 lemon
3 tablespoons red wine vinegar
2 tablespoons agave syrup
1/4 cup olive oil
salt and pepper

Directions:

Cook bacon until crisp. Reserve bacon fat to cook chicken in if desired. Salt and pepper chicken. Grill chicken or cook in bacon fat for extra flavor.

Add lettuce to a large bowl. Top with cooked and chopped chicken, crisp bacon, chopped hard boiled eggs, avocados, onion, tomatoes and cheese.

Combine lemon zest, red wine vinegar and agave syrup for salad dressing to a small bowl. Whisk in olive oil. Add salt and pepper.

Italian Salad and Fresh Basil Vinaigrette

Ingredients

For the Salad

1 head of romaine, chopped
1 small jar of pitted Kalamata olives
3 roma tomatoes, sliced
1/2 green pepper, sliced
1/2 onion, sliced
1/2 cup sweet and hot salad pepper rings
1/2 cup shredded Italian blend cheese

For the Dressing

a bunch of fresh basil
a bunch of fresh Italian parsley
1/4 cup red wine vinegar
1 shallot
1/2 cup olive oil
salt and pepper

Directions:

Add basil, parsley, vinegar and shallot to food processor for dressing. Pulse until blended. Then turn on processor and stream in olive oil. Add salt and pepper and set dressing aside. Add all ingredients for salad to a large bowl. Top with dressing.

Lightened-Up Taco Salad

Ingredients

2 lbs ground turkey
1 can black beans, rinsed and drained
1 small can tomato paste
1 – 14 oz can tomatoes with green chilies
1 large onion, chopped
2 cloves garlic
1 tablespoon cumin
1 teaspoon salt
1 teaspoon pepper
1 teaspoon dried oregano
1 teaspoon dried cilantro
1 teaspoon chili powder (for heat, optional)
1 cup water
olive oil
Shredded lettuce
chopped fresh tomato
freshly chopped cilantro
tortilla chips
light sour cream
salsa

Directions:

Preheat large skillet. Drizzle with olive oil. Add onions and ground turkey. Brown meat. Add all spices and garlic. Cook for 2 – 3 minutes and add beans, tomato paste and canned tomatoes. Add water and stir well. Bring to a boil and reduce to a simmer. Cook for 20 – 30 minutes or until thickened.

2. Add tortilla chips to plate, add meat, lettuce, tomatoes, and cheese. Top with salsa and light sour cream.

Basil-Balsamic Salmon Salad

Ingredients

1 (3-ounce) pouch or canned wild salmon, drained

2 teaspoons (10 ml) extra-virgin olive oil

1 teaspoon (5 ml) balsamic vinegar

1/8 teaspoon freshly ground black pepper

1 tablespoon (2.5 g) fresh basil cut into thin strips (or 1/4 teaspoon dried)

Accompaniments: whole-grain crackers (my favorites are Ak-Mak and Rye-Vita), vegetable crudités, roasted bell pepper strips

Directions:
Place the salmon, oil, vinegar and pepper in a bowl and stir with a fork, breaking up large chunks of salmon. Sprinkle in the basil. Enjoy immediately or chill for up to 3 days until ready to eat. Serve with accompaniments.

Differences between Current Nutrition and Paleo Nutrition

Hello All,

I wanted to share this article I found with you all as a follow up to my paleo Diet guidelines post. This will help to explain the differences between the average diet today and the paleo diet. Even if you are not following the paleo diet specifically, this will provide some great insight on how you can design the best nutrition plan for yourself. I copy and pasted the article from the original source in case the link expires, but I left the hyperlinks in case you want more resources or to check out the site itself!

_________________________________________________________________________________
Here are 8 ways that our diet today is dramatically different from Paleo / Hunter and Gatherer diets, and how we can correct each

By following the paleo diet we are eating as we are designed to eat.

1. The Glycemic Load-the ability of food to spike or elevate blood sugar / insulin levels, we eat too much high GI foods.

By eating mainly non starch vegetables and fruit with starches from vegetables rather than grains and sugar, we dramatically lower the glycemic or blood sugar load. By including lean protein and good fats with each meal we get further blood sugar control.

2. The Fatty Acid Balance- the Omega 3 to Omega 6 ratio, our diets are now very high in Omega 6 and low in Omega 3, plus the addition of chemically altered fats.

To mimic the fatty acid intake of wild meats we need to eat lean meat and add primarily monounsaturated oils to our diet (olive oil, raw nuts, avocado).  A small amount of saturated fat may be used such as coconut oil. Use the charts in this post to improve your omega 3 to 6 ratio.Omega 3 and 6 in nuts, seeds, oils, fats, seafood and meat. Most people, unless eating a lot of oily fish will not get adequate omega 3 without taking a supplement. I recommend buying omega 3 that has guaranteed purity.
Omega Science is a high purity, high concentrate and cost effective omega 3 supplement (New Zealand only)

Other fats to avoid are trans fats, found in fast food and deep fried food, vegetable oils (too high in polyunstaurated omega 6) margarine made with inter-esterified fat, and excess saturated fat such as those in meat and dairy. More on omega 3, 6 and 9 here

3. The Macronutrient Balance-the ratio of protein, carbohydrates and fat has changed

Dr Cordain and his researchers have analysed the balance of carbohydrate, protein and fat in the diets of many different hunter and gatherer races and he found that protein was 19 – 35% calories, carbohydrate 22- 40% calories and Fat 28 – 47% calories. The typical US diet contains protein, 15.5%, carbohydrates, 49% and fat 34%. By roughly following Zone diet ratios you will easily hit this balance. Another way to eat is to have a palm size of protein at each meal, plus a lot of non starch veggies, and a piece of fruit or starchy veg (yes carbs in moderation), with a little monounsaturated oil added.

4. The Trace Nutrient Density – the amount of vitamins, minerals and phytochemicals in the food we eat is very poor

The paleo diet only has nutrient rich foods, there is no place for nutrient poor foods such as white rice and sugar. Traditionally nutritionists have told us that grains are a great source of B vitamins, however compared to fruits and veggies, cereal grains are B-vitamin lightweights. An average 1,000 calorie serving of mixed vegetables contain 19 times more folate, five times more vitamin B6, six times more vitamin B2 and two times more vitamin B1 than a comparable serving of eight mixed whole grains. On a calorie-by-calorie basis, the niacin content of lean meat and seafood is four times more.

5. The Acid/Base Balance -every food reports to the kidneys as either acid or base, we now have a high acid load diet

Foods either report to the kidney as acid or alkaline. Foods that increase acidity are protein, grains and salt laden foods. Fruit and vegetables are alkaline foods. When you have a high acid load diet, calcium is pulled from the bones to buffer it – leading to osteoporosis. Protein is an essential nutrient and by choosing non processed protein foods and balancing them with vegetables and fruit (rather than grains) you will get a net alkaline load. An alkaline / acid food chart here from Loren Cordain.

6. The Sodium/Potassium Balance – We eat far too much sodium and too little potassium

The imbalance in today’s diet – high sodium and low potassium promotes or aggravates diseases due to acid-base balance, including high blood pressure, osteoporosis, kidney stones, asthma, stroke, and certain forms of cancer. Excess salt in the diet also impairs sleep. A low salt diet can help you sleep better.

By cutting out processed foods and added salt,  and eating potassium rich fruit and vegetables this imbalance is corrected. You don’t need to strictly cut out all salt, just avoid high salt foods and add only a little salt to meals.

7. The Fibre Content – we eat a fibre poor diet

Fibre is absolutely essential to health and at least 13 illnesses can result when you don’t get enough fibre in your diet. The Paleo diet is naturally high in fibre because if it’s abundance of fruits and vegetables. In fact it is 3 – 5 times higher than a typical American diet. Common digestive problems typically disappear on the Paleo diet including: Constipation, Heartburn, indigestion, Irritable bowel syndrome, and gallbladder problems. Fibre from fruits and vegetables is especially good as it provides food (pre-biotics) for our gut bacteria (pro-biotics)

8. The addition of large amounts of Neolithic / gut irritant foods that did not exist in our diets in Paleo times

Grains, legumes, and dairy foods were not part of the ancestral diet and have a number of problems, they irritate and gut and interfere with digestion of food and absorption of minerals. 1 in 10 people are known to be sensitive to gluten, most don’t know it. Try cutting these foods out completely for a month to see if they make a difference to your health.

These points were take from the work by Professor Loren Cordain.

The Outlier Guide to Paleo Eating & Lifestyle

Paleo Eating & Lifestyle

The Outlier Guide to the Rules and Strictness of the Paleo Lifestyle

by: Elan Hilaire

outlierwellness.blogspot.com

The Paleo diet focuses on eating today’s food in a way that mimics the best diet of our primal ancestors. This diet is not just following the diet we imagine our ancestors would have eaten, but also takes into account our current usage and knowledge of clinical studies, genetic / environment studies, and human biochemistry to make the best decisions about human nutrition in the 21^st century and future. Based on the general rule of not being able to image hunting or gathering your food, eating paleo enables us to focus primarily on eating high nutrient non toxic food that is absorbed in our bodies quickly and efficiently.  

Paleo Strictness

There are three different levels to a paleo diet and lifestyle. All levels are designed to cleanse your body of toxic waste as well as replenish your body with high nutrient food. For ALL LEVELS of the paleo diet, I have found it best to avoid eggs, dairy, alcohol and other drugs, and most nuts and seeds. For most young people, simply eliminating the non nourishing foods from your diet will make a substantial difference because you are no longer ingesting wasteful calories and nutrients. Below is a more detailed description of the levels of paleo strictness.

1. Hard Core Paleo– strictly cutting out all foods that do not fit with a hunter and gatherer / paleo diet: no grains (that’s all grains, includes corn, and pseudo-grains like buckwheat), no legumes (includes soy and peanuts), no potatoes, no sugars or synthetic sweeteners, no processed food, no dairy, no alcohol, no omega 6 / chemically extracted vegetable oils or chemically altered fats (like margarine). Remember if you cannot image hunting or gathering the food set before you, do not eat it!

2. Mid Level Paleo- In my opinion, this is best for the busy, or young person who may not be doing this for extreme health reasons, but still wants to feel and live a much healthier lifestyle. The biggest rule for this level is no alcohol, sugars, synthetic sweeteners, or dairy. My first attempt at a paleo lifestyle, I focused on this level for a while. The biggest aid to me was thinking if there was a commercial, or “popular” form of the product sold at a fast food chain. If there was, I would not eat it.

3. Beginners Paleo- Avoid nightshades (capsicum, eggplant, potatoes and tomatoes), eggs, alcohol, dairy, all nuts and seeds for at least 15 days. After that time period, it should not be difficult to increase yourself to the next stage if desired.

*The paleo diet can be done without measuring or weighing food

*It can be done in conjunction with the Zone Diet

*Always remember to drink at least three to four liters of water on a daily basis, no matter which level of the paleo lifestyle you are following

Paleo Diet and Lifestyle Rules

What to Eat

Protein Foods

-Lean unprocessed meat: grass-fed, wild and free range animals, beef, chicken, poultry, lamb, pork, venison, rabbit etc, including organ meats (ideally organic), and bone broth for calcium, minerals and nutrients for cartilage, it is also good for gut health.
-Seafood and shellfish: all types
-Egg Whites
-Organic/Vegan protein powder

Carbohydrate Foods

-Vegetables, non starch. The greener the better
-Starchy and root vegetables (not potatoes) peeled – in moderation

-Fruit, fresh especially berries, in moderation

-Fermented foods like kimchi

Fats and Oils

-Extra Virgin Olive oil
-For cooking: coconut oil (I like oil that has had flavor removed), Avocado and avocado oil, Macadamia nut oil
-Nuts, fresh unsalted (not peanuts), best nuts- lower in omega 6 – macadamia and cashews, hazelnuts. Remember to limit consumption if you are trying to lose weight

Drinks
-Filtered water
-Sparkling or soda water

-Mineral water
-Herbal and fruit teas

-Green tea

-Almond milk (unsweetened), *Hint: if you must sweeten use honey or agave

-Coconut water (no added sugar)

What Not To Eat

Protein Foods

-Processed meats (sausages, salami, bacon)
-High fat meat, especially from grain and feedlot animals (Think of the documentary ‘Food Inc’

-Dairy products, includes milk, yogurt, and cheese
-Legumes: Tofu and soy products, including soy protein powder, peanuts, peanut butter and oil

Carbohydrate Foods

-Grains and grain like foods (wheat, rye, barley, oats, quinoa, buckwheat, linseed, chia, rice, linseed. etc)
-Grain products (bread, crackers, bakery products, pasta, cakes etc.)
-Legumes (peanuts, soy, baked beans, chickpeas, humus, broad beans, lentils etc)
-Potatoes
-Sugar, all types including honey and fructose, agave, coconut sugar etc,                          

- No sugar replacements, even stevia

Fats and Oils

-All vegetable seed oils except listed above and peanut oil
-Butter
-Any commercial food cooked in oil or fats, e.g. deep fried food, or made with cheap vegetable oils, soy, sunflower, safflower etc.
-Margarine – all types

Drinks

-All juices, unless it is fresh pressed squeezed
-Soft drinks or any drink with sugar
-Artificially sweetened drinks
-Other alcohol apart from spirits or dry wine (if drinking alcohol)
-Milk, soy milk, rice milk, oat milk

Alcohol

-Dry wine or spirits

-Beer (has gluten / grains)

*No mixers apart from soda water, mineral water or water, or freshly squeezed lime or lemon juice

Lifestyle

Sleep: 7.5 – 9 hours per night. Sleep in imperative, lack of sleep will dash your efforts for health and fat loss, and put your body in an insulin resistant state.

Exercise: Any exercise is good, it releases positive endorphins into your body that help you to remain stress free and improve self esteem.

Stress: Avoid stress or find ways like meditation to minimize it. Carefully evaluate your lifestyle; if it puts your health at risk, it is not worth it.

Socialization: Don’t forget the power simple laughter and fun can do for your emotional health

In Sum, the Paleo diet is a great way for anyone to change their lifestyle. With various levels of involvement, the Paleo diet is beneficial to anyone no matter what their intended result. By simply adopting the hunter/gather method of thinking when it pertains to nutrition, the paleo lifestyle can help the modern human return balance to their bodies by bettering our fiber intake, controlling the acidity of our food, and balancing the macronutrients of our health. 

Sources: bibliography available upon request

Cleaning Vs Juicing: Your Guide to an Outlier Lifestyle

With the popularity of juicing rising after the acclaimed "Fat, Sick, and Nearly Dead" documentary, it can be confusing on what the difference between "cleansing" and "juicing" is. Being a Outlier is a lifestyle, so the approach we take for cleansing has the underlying goal of resetting our bodies. Cleansing not only means putting nutritious foods in your body, but the avoidance of harmful ones as well. The most efficient way to get nutrients in your body is by juicing. Although just eating fruits and vegetables can have its benefits as well, juicing ensures that you get all the nutrients intended, while giving your body a break from processing food, and achieving optimal health. 

The best time to cleanse is after a holiday or any stressful period in your life. As we know, these are the most popular times in ingesting junk food, alcohol, and other fast paced habits. If you are also experiencing signs of over-acidity in the body, which may lead to chronic fatigue, headaches, insomnia, depression, allergies, aches & pains, digestive problems, unhealthy skin and a weakened immune system, it is also a very beneficial time to juice to help reset your body on its own path to wellness. 

Sometimes during cleansing, people can sometimes experience detox symptoms that originate from the release of built-up toxins in the body while they cleanse. These toxins are released into the bloodstream, creating unpleasant symptoms.Detox symptoms might include headaches, nausea, dizziness, fatigue, constipation and skin irritation, but not everyone experiences these symptoms. The best way to avoid these symptoms is to ease yourself into a cleanse. Stop fast food, and alcohol consumption; increase water intake, and start/end your day at a consistent time. 

Check out below for my Before-During-After Cleanse instructions to ensure success!

Instructions for a cleanse

PRE-CLEANSE

Preparation is essential for a cleanse. The more prepared you are, the better your cleansing experience will be. For optimal benefits, you will have to cut out some of your usual indulgences.

We recommend you include these healthy habits at least 3 days before starting your cleanse:

1. Start your day with a glass of warm lemon water or herbal tea.

2. Keep hydrating throughout the day with non-carbonated water (at least two liters a day.)

3. Avoid the following:

• dairy and egg products
• meat and poultry
• fish and seafood
• processed sugar
• wheat
• caffeine
• alcohol
• nicotine
• marijuana/other drugs

4. Get at least 8 Hours of rest, and wake up/go to sleep at the same time daily

This may sound like a lot to give up, but your body will thank you for it in the end! Try and stick to fruits, vegetables, fresh juices, water.If giving up some of the products below is too difficult, you can substitute for a healthier option, or just decrease consumption. For example, you cannot quit smoking in one day, but you can try and smoke one less cigarette per day. Remember, anything you can eliminate ahead of time, will make it easier for you once you are on your cleanse and after your cleanse is over.

DURING THE CLEANSE

Keep on hydrating

We recommend you drink at least three liters of water per day. Start your day with a glass of warm water with lemon, after that, have a glass of water between each of your juices. If you feel like something warm, decaffeinated herbal teas are a great option (my personal favorites are camomille, ginger, and peppermint).

Give your body time to rest

Our cleanses are designed to be gentle on your body so you can continue with your daily lives. However, a cleanse may be tiring for your body. Make sure to get plenty of rest. Go to bed early, take naps when needed, keep your schedule as light as possible. **This is extremly important to note to my athletes, or more active Outliers. You CANNOT perform a full cleanse while maintaining an active lifestyle. There are many reasons why, but the most obvious is lack of energy producing foods. Pastas, and healthy sugars (healthy carbs) are important for energy, and we will be taking in much lower levels of what you are used to. Please make note of this when performing your cleanse. 

 Eliminate the released toxins

During a cleanse you body releases accumulated waste that may have built up for years. To prevent toxins from reabsorbing into your bloodstream, you have to make sure to properly eliminate them. Colonics and enemas are a safe way of releasing the waste from your system.

Throughout your cleanse, your organs will be working diligently to release toxins. Here are some tips on how to support your organs to get the job done:

1. Exfoliate! This will help to open pores and get rid of dead skin cells
2. Sweat, sweat, sweat! Take a sauna, steam, or take a hot bath.
3. Exercise! Remember to always shower afterwards to rinse off any sweat before it reabsorbs into the skin.
4. Get out! Take a walk, get into nature and get some fresh air into those lungs.
5. Schedule a massage.  This will release tension and stress!  Tip: take a tennis ball and use it to massage your liver (below your right rib cage). This will stimulate the detox process of the liver.

POST-CLEANSE

After your cleanse your body needs to be slowly reintroduced to solid/more complex foods. We put together some hints on how to break your cleanse safely.

Day 1 Add smoothies, soups, fresh non-pasteurized juices and fruits

Day 2 Add salads, steamed vegetables (preferably greens like spinach, broccoli, kale, etc)

Day 3 Add some whole grains like quinoa, amaranth, millet and brown rice

Day 4 Avoid same foods as pre-cleanse!

Day 5 Now you can slowly introduce other foods. But remember to do it gradually! At all times you should try to avoid/consume in moderation: 

• dairy and egg products: Try Almond Milk and Egg white as a healthy substitute
• meat and poultry: Cut red meat consumption to once-twice a week
• fish and seafood: Too much of one thing is never good
• processed sugar: limit consumption as it is the main contributor to fatigue
• wheat: Go for the healthy options such as brown rice, whole wheat bread, ect.
• caffeine: Green Tea is a great way to cut down on coffee
• alcohol
• nicotine
• marijuana/other drugs