Clean: Days 3+4 and Dealing with Hunger

How is everyone doing on their cleanses? Yesterday I think I was feeling a little stressed out with some work and wedding planning stuff and noticed my resolve wavering a little. I tend to be a bit of an emotional eater and all I could think about was bread. And cheese. And chocolate. I just really wanted a tasty snack to make me feel better. 


The Clean book talks about hunger and the emotional connections we have to eating and food. Anytime I feel like I must eat, even though I know I've had enough to nourish my body, I read the passage below and it helps me to understand if I'm actually feeling hungry or if I'm trying to fill some other void:

When hunger hits you during the Clean program, it's not an obstacle. It's actually an excellent opportunity. Redefining what hunger means to you is one of the most important and life-changing aspects of Clean. Examining, questioning, and redefining that thing we call hunger will free you from the traps you might be in around food... As hunger creeps up during the day or evening, ask yourself, what does being hungry actually mean? Do you really know? Have you ever been truly hungry, or have you ever actually been "starving" - the word we unconsciously use when we're telling our friends that we really feel like eating right this minute? Probably the truth is that you have not. The body sensation you recognize as "being hungry" and that makes you eat whenever you feel it coming on may have nothing to do with your body's actual need for calories... Take a moment before reacting to the hunger to ask yourself, what is it that I'm feeling right now? This thing I'm calling hunger, where it it? Is it in my stomach, my guts, my chest, my heart - where is that body sensation? Then ask, what is the sensation? Everyone has different descriptions of this experience that they name "hungry."Stay with it, watch it, and try to distinguish its qualities. Is it hot or cold, does it feel like pain or pressure, is it fixed or moving, is it in waves or is it constant? By asking yourself those questions, you are directing your attention to this body sensation; it's literally putting the light to it so you can see it better... It might actually be a very different kind of need that has nothing to do with food: a need for company, for contact, for forgiveness, for acknowledgement, for purpose, or for security. (Clean by Alejandro Junger, 186-190)

This passage makes so much sense to me. It seems fairly simple, right? But it's not something we, as a culture, think about too often. 


Here's a lunch recipe for you that I have posted about before and is actually a recipe from the Clean book. It is one of my absolute favorites and never gets old no matter how many times I make it. Prep time is about 20 minutes. 


Quinoa Tabbouleh
2 cups cooked quinoa
1/2 cup dried currants
1/4 cup chopped raw almonds
1/2 cup diced carrots
1/4 cup chopped mint
1/4 cup scallions cut thinly on the diagonal
1/4 cup chopped cilantro
1/4 cup lime juice
1 teaspoon raw agave nectar or stevia
1/4 teaspoon ground cumin
1 teaspoon sea salt
1/8 cup olive oil
Measure 1 cup raw quinoa and add to a pot with 2 cups water. Bring to a boil, then cover and simmer for approximately 15 minutes. Set aside to cool. Once quinoa is mostly cooled, mix all ingredients in a large bowl and let sit for 20 minutes to allow flavors to blend.

Cleanse: Day Two

Days two and three on the Clean Program can sometimes be a little rough. The novelty of being on a "fun" cleanse can wear off and oftentimes, if you're a coffee drinker, the headaches begin. This is a good time to practice meditation and self-restraint. Easier said than done, but in the end it's 100% worth it. Trust me! Here's a sample menu for day two on the Clean Program.

Upon Waking

Drink a big glass of room temperature water with lemon juice. Why? Our bodies become dehydrated as we sleep so it's important to rehydrate asap when we get up. Lemon juice helps to boost the metabolism and prepare the stomach to digest the breakfast you're about to have.

Breakfast

Vanilla Mango Smoothie

1/2 mango, diced

1 scoop Nourish

1 scoop Move

1 cup coconut water

1/4 avocado

4-5 ice cubes

Blend everything in a blender until smooth.

Snack

kale chips

Lunch

Smoked Salmon and Arugula Salad

3 cups arugula (loosely packed)

smoked salmon (as much as desired)

1/2 avocado, diced

juice from half a lemon

2 tsp olive oil

salt and pepper to taste

Mix all ingredients together on a plate.

Snack

Handful of raspberries

Handful of quinoa crackers

1 tangerine

Dinner

Chilled Cucumber Soup with Mint

3 cucumbers, peeled and seeded

1 lemon, peeled

1/4 cup fresh mint leaves

4 cups filtered water

1/4 pine nuts

1 tsp sea salt

2 tbsp olive oil

Blend everything except mint in a blender until smooth. Add mint and blend for 15 seconds. Serve chilled.

Before Bed

Take 2 tablespoons of olive oil before bed every night and follow with water and lemon. In his book, Clean, Dr. Alejandro Junger writes, "Olive oil taken at night will lubricate your intestines, improve bowel elimination, provide anti-inflammatory fats, kill germs and enhance fat burning, stimulate the gallbladder and liver to move bile that clears the liver system, promote bone formation, inhibit blood clot formation, and promote hormonal balance."

Cleanse: Day One

If you are joining me on the cleanse, I hope your first day is going well! Here is a sample menu of what I ate yesterday. You should be drinking enough water throughout the day so that you have to go to the bathroom at least once per hour. If you're not, then drink more water! Also, try to get a little exercise each day. Yesterday, I did an hour of Pilates, but walking, Yoga, 20 minutes on the elliptical, etc. are all good options. The more your body moves, the faster it will release toxins.

Upon Waking
Drink a large glass of room temperature water with lemon juice (the more the better)

Breakfast
Blueberry Smoothie
1 cup almond milk
1/2 cup blueberries
scoop super greens powder
scoop raw maca powder
4-5 ice cubes
Blend everything in a blender until smooth


Lunch
Sautéed Petrale Sole with Spinach
2 thin slices petrale sole
1 tsp coconut oil
1 tsp cumin
2 cups spinach
salt to taste
lemon to taste
Sauté the petrale sole in coconut oil on high heat and sprinkle cumin on both sides. Set aside on a plate covered in a paper towel (to soak up oil). Use the same pan to sauté spinach. Squeeze lemon juice over entire dish and salt to taste. 

Snack
Handful of almonds
Glass of coconut water
Handful of blueberries

Dinner
Carrot Ginger Soup
3 cups carrots, diced
1 large yellow onion, diced
1 inch ginger, finely diced
6 cups filtered water
Salt to taste
Chopped cilantro for garnish
Add all ingredients to a large pot and bring to a boil. Once boiling, cover and reduce to a simmer for 10-15 minutes (until vegetables are tender). Remove from heat and blend all together. Taste and add salt before blending some more. You can also add more ginger at this point if you like it a little more gingery. 

Ten Day Cleanse Challenge

My lovelies, Happy New Year to you! 2011 was such a special year for me and I just know 2012 will be even better for us all. May 2012 be our healthiest, happiest, and most love-filled year yet!

To kick off 2012, I am doing the Clean Program along with several of my good friends. This cleanse is my absolute favorite as it not only works, it is completely doable. There's no starving involved and no drinking of strange liquids. Here's a little video that explains what the Clean Program is all about. I've posted this video before but it's so informative (and cute) that I think it's worth a repeat appearance:

The Clean Program is all about giving the body a chance to rid itself of the toxins that build up over the years. All the coffee, alcohol, dairy, processed foods, and irritants we consume get stuck in our bodies over the years, and the Clean Program allows for the body to heal itself so that you feel light as a feather and re-energized. Not only is the transformation visible in your body, but you feel an enormous sense of mental clarity. It's like the cobwebs have been brushed away so that the sun can shine through.

So, my darlings, I would like to challenge you to join me on this cleanse. I'm adapting the cleanse to last 10 days (as opposed to the recommended 3 weeks) because I have some important events coming up where I will want to drink a little bubbly and celebrate. Please feel free to continue past the 10 days and complete all three weeks.

I will be posting daily menu ideas as well as recipes and tips that will hopefully be helpful while on the cleanse. I'm so excited for us all and can't wait to hear about all your experiences! Let's cleanse and start the year off right!

*** Please note that all material provided is for informational and educational purposes only, and in no way is any of the content to be construed as medical advice or instruction. The statements and products recommended are not intended to diagnose, treat, cure, or prevent any disease and no action should be taken solely on the contents of this publication. Consult your physician or qualified healthcare professional on any matters regarding your health and wellbeing. Le Petit Atelier Pilates and Elaine Randlett does not assume any liability for the information contained herein, be it direct, indirect, consequential, special, exemplary or other damages.***

Wednesday Inspiration

My lovelies, I hope you all had a wonderful Christmas and enjoyed some special moments with family and loved ones. Here's a little Wednesday inspiration for you; it's one of my favorite quotations by the wonderful Marianne Williamson. Happy Wednesday! XO

Holiday Homework Part Three: Butt and Thighs

Today's final part of the Holiday Homework series shows you how to tone your butt and thighs. These exercises may seem simple but don't be fooled - they are extremely effective!

SIDE-KNEELING LEGS

1. Kneel on the mat with hip creases open and shoulders, hips, and knees aligned.
2. Reach the right leg out to the side, and take your left arm out to the opposite side, with the right hand behind your head.
3. Tip over until your right leg is not touching the mat and you are relying on your left hand and left knee/shin to balance.
4. First Set – Back and Forth: Inhale, flex your foot and bring right leg forward, exhale and point your foot as your leg goes back. Make sure to keep hips still. Repeat 8-10 times.
5. Second Set – Circles: Bend the right knee to 90 degrees and draw little circles with your knee going forward. Keep the knee at hip-height or higher. Repeat 8-10 times then switch directions
6. Third Set – Up and Down: Straighten right leg out to the side and pulse up towards the ceiling slowly. Repeat 8-10 times.
7. Repeat on the opposite leg.

*** Please note that you should always consult with a doctor before beginning an exercise program and that all information conveyed is for entertainment purposes only and does not intend to diagnose or treat any medical condition.***

Holiday Homework Part Two: Arms and Shoulders

In today's post, part two of the Holiday Homework Series, I will teach you how to strengthen and tone your arms and shoulders (so they will look like Eva's! :). These simple exercises not only build strength in your upper body, but also in your core muscles. Enjoy and feel free to ask any questions by leaving a comment!

Regular Plank

Position hands shoulder width apart and feet shoulder width apart in a plank position. Remember to dome between the shoulder blades, tuck your tailbone between your legs, and send your bellow button up to your spine. Hold for 30 seconds. Repeat 3 times.

Single Arm Plank

Same as above but take hands narrower and feet wider (like a tripod). Lift one arm up at a time switching. You can take your arm straight in front of you, to the side, or bend your elbow and bring your hand (plan down) to your chest. Keep hips level. Repeat 8-10 times on each side.

Single Leg Plank

Legs and hands in regular plank position. Lift one leg up at a time, maintaining alignment throughout body. Repeat 10 times on each side

Plank Knee-In

Set up in the regular plank position. Take one knee into to chest at a time, maintaining square hips and shoulders, using the abdominals to draw the knee in. Repeat 10 times on each side, alternating sides. 

*** Please note that you should always consult with a doctor before beginning an exercise program and that all information conveyed is for entertainment purposes only and does not intend to diagnose or treat any medical condition.***