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.***

Holiday Homework Part One: Abs

Many of my clients have asked for some "Holiday Homework" during the Holiday season since they won't be coming in for Pilates sessions for a couple of weeks. Over the next few days, I will be sharing what I give to my clients to stay in shape over the Holidays and keep the extra lbs and muscle loss at bay.

In today's post, I will share with you the perfect abdominal set. Known as the "Ab Five" in the Pilates world, each exercise is intended to be done one after the other with no breaks in between, and targets all four layers of abdominal muscles! Do these every day and you will build a strong core and notice results quickly.

THE "AB FIVE"

Single Leg Stretch

1. Sit in the center of your mat with your knees bent. Take hold of your right leg with your left hand on the knee and your right hand on the ankle. (This will keep your leg in proper alignment with your hip).
2. Roll your back down to the mat, bringing your bent leg with you.
3. Extend your opposite leg out in front of you and hold it above the mat at an angle that allows your back to remain flat on the mat.
4. With your elbows wide and your chin lifted to your chest, inhale and watch as your navel sinks deep into your spine.
5. Imagine you are anchored into the floor below. 
6. Exhale and switch legs, bringing the left hand to the ankle and the right hand to the left knee. Stretch your extended leg long out of your hip and in line with the center of your body.
7. Repeat 6 times on each side for a total of 12.
8. Note on breathing: "inhale (switch), inhale (switch), exhale (switch), exhale (switch). 

Double Leg Stretch

1. Lie on your back and pull both knees into your chest, elbows extended and head lifted. Hands are on your shins and elbows are wide.  
2. Inhale deeply and stretch your body long, reaching your arms back by your ears and with your legs out long in front of you and raised off the mat at about a forty-five degree angle. Imagine you are stretching out of bed in the morning. Note: make sure you lower back stays completely pressed to the mat.
3. Do not allow your head to move off your chest - keep a deep upper abdominal curl.
4. As your exhale, draw your knees back into your chest by circling your arms around to meet them.
5. Sink your belly further from your knees to increase the emphasis on the exhalation, as if you were compressing air out of your lungs.
6. Repeat the sequence 6-10 times, remaining still in your torso as your inhale to stretch and exhale to pull. 
7. End by pulling your knees into your chest for a deep exhalation.

Single Straight Leg Stretch

1. Lie on your back and pull both knees into your chest, elbows extended and head lifted into your deep upper abdominal curl. 
2. Extend your right leg straight up to the ceiling and grab your ankle with both hands as you stretch your left leg long in front of you, keeping it hovering slightly above the mat. 
3. Imagine anchoring your torso firmly into the mat and keep your head lifted onto your chest. 
4. Inhale and pull your raised leg in toward your head pulsing it twice at the top of your range. 
5. Switch the legs by scissoring them and exhale for two pulses with the other leg at the top of your range, using your arms to stabilize the leg.
6. After 4 repetitions, switch the breath so that you are exhaling for two beats on the opposite leg, and inhaling on the other leg.
7. Complete a total of 8 repetitions. 

Double Straight Leg Stretch

1. Lie on your back with your hands interlaced behind your head.
2. Extend your legs straight in a slightly turned out stance, feet straight up to the ceiling. Squeeze your inner thighs together until no light comes through them. 
3. Anchor your center firmly into the mat and lift your head onto your chest into your deep upper abdominal curl. Remember to lift from the back of the shoulders and abdominals, not your neck. Imagine your arms are a hammock for your head.
4. Squeeze your buttocks, for stability in your lower back, and lower your straight legs down toward the mat a few inches as your inhale. Keep your lower back pressed firmly into the mat.
5. Squeeze your buttocks tighter and exhale as you raise your straight legs toward the ceiling again. You should feel your chest pressing slightly toward the legs as they return to their upright position.
6. Imagine your legs are attached to springs above your head and you must stretch the springs on the way down and resist their pull on the pay back up.
7. Repeat 8 times and end by bringing both knees into the chest.

Crisscross

1. Lie on your back with your hands behind your lifted head and your knees into your chest.
2. Extend the right leg out long and above the mat in front of you and exhale as you twist your upper body until your right elbow touches (as close as possible) your left knee. Remember to twist from your ribcage, not your arms. 
3. Return to the center, bringing the knee back into your chest as your inhale. Exhale as your twist to the other side, extending your left leg long in front of you, while maintaining your imprint with your lower back firmly pressed into the mat. 
4. Imagine your center anchored to the mat so that you don't rock from hip to hip. 
5. Complete 8 sets and pull your knees tightly into your chest.

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

Acorn Squash Stuffed with Chard & White Beans

This Holiday season, swap out a heavy dish for this lighter and delicious alternative. With its natural shape making it just right for stuffing, this baked acorn squash with white beans, olives, and parmesan cheese hits the spot with just a touch of Mediterranean flair. Coming in at just under 350 calories per serving, it makes for the perfect meal without the guilt.

Ingredients:

2 medium acorn squash, halved and seeded
1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1/2 cup chopped onion
2 cloves garlic, minced
2 tablespoon tomato paste
8 cups chopped chard leaves (about 1 large bunch chard)
1 15-ounce can white beans, rinsed
1/4 cup chopped kalamata olives
1/3 cup coarse dry whole-wheat breadcrumbs
1/3 cup grated parmesan cheese

Preparation:
1. Cut a small slice off the bottom of each squash half so it rests flat. Brush the insides with 1 teaspoon oil; sprinkle with 1/4 teaspoon each salt and pepper. Place in a 9x13 inch (or similar size) microwave-safe dish. Cover with plastic wrap and microwave on High until the squash is fork-tender (about 12 minutes).

2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add onion; cook, stirring, until starting to brown. Add garlic, stir for 1 minute. Stir in water, tomato paste, and the remaining 1/4 teaspoon each salt and pepper. Stir in chard, cover and cook until tender. Stir in white beans and olives; cook until heated through. Remove from heat.

3. Position rack in center of oven; preheat broiler.

4. Combine breadcrumbs, parmesan and the remaining 1 tablespoon oil in a bowl. Fill each squash half with about 1 cup of the chard mixture. Place in a baking pan or on a baking sheet. Sprinkle with breadcrumb mixture. Broil in the center of the open until the breadcrumbs are browned (1-2 minutes).

5. Enjoy!

Nutrition: 342 calories; 13 g fat (3 g sat, 8 g mono); 11 g protein; 12 g fiber

Source: eatingwell.com

Fresh Cranberry Chia Pudding

It's the time of year where cookies abound and refined sugar seems to be sprinkled on everything. Why not give your system a break and treat yourself to a healthy dessert instead? Crazy Sexy Life has this great little recipe for a chia pudding. It's easy, tasty, and oh-so-good for you. You'll be glad you have this in your fridge when a sweet tooth attacks! You can find the recipe here.

Source: crazysexylife.com

How to Find Real Food at the Supermarket

Grocery shopping can be confusing. With so many different marketing tactics screaming at you in every isle, it becomes difficult to tell which foods are actually good for you and which ones you should stay away from. This handy and amusing little chart from the Huffington Post will help you navigate through the junk and find the real food at your local supermarket.

Source: Huffington Post

Quote Of The Day

Have a Wonderful Weekend!

My lovelies, what are you up to this weekend? Tonight, Mike and I are going on a low-key movie date complete with comfy jeans, sweatshirts, and Ugs (for me) and a few snuck in (somewhat) healthy snacks. Tomorrow night is my favorite duo's Christmas party, and Sunday we are finally getting our Christmas tree. Hope you have a wonderful, relaxing weekend, and here are some healthy living posts from around the web:

7 Winter Superfoods.

Do Pilates while you walk to work.

Foods that food safety experts won't ever eat.

The top 10 best workout videos on Youtube.

Delicious fall vegetable recipe. Just swap the butter for Earth Balance, sour cream for greek yogurt, and use whole wheat pasta instead. 

How to preserve lemons in a jar (makes for a great and inexpensive Christmas present!).

Some bikini workouts for your winter getaway. 

Foods to eat if you're trying to grow out your hair. 

Why coconut sugar may be the new agave. 

2 Waist-Whittling Exercises

Side Plank-Up
Targets: Rectus and transversus abdominis, obliques, and inner thighs

1. Lie on left side on floor with legs stacked and a rolled-up towel between thighs, propping torso on left elbow so that left forearm is perpendicular to torso. Make it easier: stagger feet so that side of right foot is on floor in front of left foot for a wider base of support.

2. Lift hips so that body forms a straight line from head to toe and squeeze towel between thighs. Hold for 1 count, then lower. Do 10 reps. Switch sides and repeat. Do 3 sets.

Round Back
Targets: Rectus and transversus abdominis

1. Sit on a folded tower on floor with shoulder blades against a wall and knees bent, feet flat; make sure back is rounded. Place hands on floor near hips, fingertips pressed into floor.

2. Squeeze abs and lift feet off floor, bring knees toward chest, then straighten legs so toes point toward ceiling. Do 10 pulses: Bring legs 1 inch closer to wall, then move them back 1 inch. Make it easier: keep one foot down and repeat on both sides. Do 3 sets.

Dinner Idea

Not sure what to make for dinner? Here's an easy little dish you can whip up in just minutes. Take some quinoa, cook as directed on the package, mix in some vegan cheese like this one, and salt to taste. Being the spicy-foodaholic that I am, I add hot sauce and red pepper flakes. Just add whatever tickles your fancy. Then, plop yourself on the couch, turn on a good show or movie and devour :). Happy Wednesday!

Move of The Day: Arm Circles

Targets: shoulders, back, triceps, biceps
What you'll need: Two 3-pound dumbbells

1. Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height.
2. Keeping shoulders down, do 20 small backwards circles.
3. Switch directions; do 20 forward circles

Make it harder: stand on one foot for 10 circles, and on the other foot for 10 circles. Repeat in both directions.

Move Of the Day: Couch Decline Push-Up

Targets: Chest, arms, and abs

1. Get into full push-up position with palms on floor, arms extended, balls of feet resting on couch cushion and hips lifted to that the body forms a straight line from head to heels. Make it easier: place knees on cushion or do an incline push-up with feet on floor and palms on cushion.

2. Bend elbows to lower chest toward floor, then return to start. Do 15 reps. Make it harder: keep your elbows narrow, skimming the sides of your body when you bend.

Wednesday Inspiration

"I'm the hero of this story. I don't need to be saved."

A good reminder to us all. Happy Wednesday!


Source: Pinterest

Earphone Designs That Stay Put

I have the hardest time running without music. In fact, once when I arrived at the gym and realized I had forgotten my earphones, I swiftly turned around and left (something I am not proud of). Something else that gets to me is when my earphones pop out of my years mid-run. So, I did a little research and found some earphones that are supposed to stay put throughout your workout.

1. Philips Earhooks

For earhooks that hook around your ear, these flexible earphones by Philips come highly recommended. They provide decent sound quality, stay snug and secure in your eats, and come with a 1.2 meter-long cable so you can pop your iPod in your jacket or pant-pocket. And they only cost $7!

2. Sony Spiral Neck-Band Headphones

If you're a fan of the wraparound-style headphones, check out Sony's lightweight Spiral Neck-Band headphones ($30) that come with a cord adjuster so you can get the exact length you want. They offer an excellent deep bass sound quality, too. The headphones are also protected in a moisture guard so now worries about heavy sweating. 

3. Shure Sound Isolating Earphones

These earphones from Shure ($100) are for runners who are adamant about exceptional audio output. With balanced armature speakers and sound isolation technology, you're guaranteed to hear the music the way it was intended. Shure also includes multiple earlobe attachments so you can get the perfect fit.

4. Innovelis Budfis

Inexpensive and functional, Innovelis created these Budfits earphone attachments ($9) for all iPod and iPhone earbuds. If you have a few pairs of Apple earphones lying around but don't use them because they fall out while running, these flexible add-ons will keep your earphones safe and secure. 

5. Sennheiser Twist-to-Fit Earbuds

Both sweat and water resistant, these twist-to-fit earphones ($65) ensure you are getting the most comfortable fit. Sound quality is stellar with neodymium magnets for detailed sound, and each pair comes with an ear adapter set, a cable clip, and a carrying case. 

10 Foods to Help You Detox

Even the most disciplined among us sometimes overindulge around the Holidays. If you're feeling a little sluggish from Thanksgiving weekend, here are some foods you can incorporate into your diet that will help you detox.

1. Watercress
Watercress is a natural diuretic, keeps free radicals away from your cells and helps energize cleansing enzymes in the liver. Try throwing some into a soup for a peppery crunch

2. Dark Leafy Greens
Dark leafy greens like spinach, kale, and collard greens boost chlorophyll levels in the digestive tract, which helps the body get rid of environmental toxins like smog and herbicides. Try throwing them in a juice, adding to a salad, or sauté them with a touch of olive oil.

3.  Cabbage
Not only is cabbage eaten in many cultures for luck and prosperity in the New Year, it's also known for its liver-cleansing properties. Mix cabbage, apples, and caraway for a crisp treat for your palate and liver,

4. Artichokes
Numerous studies show that artichokes promote healthy liver and gallbladder function. They're also loaded with cynarin, which helps increase bile production, prevents indigestion, and stimulates healthy digestion. Steam a whole artichoke for about 15 minutes then enjoy with a drizzle of olive oil, a touch of salt, and lemon juice to top it off.

5. Ginger and Garlic
Ginger and garlic are good friends to the liver because they help it get rid of free radicals that are built up in the body. Make yourself a healthy stir-fry and don't be shy to season it with these two liver-loving foods.

6. Whole Grains
Choosing whole grains over refined grains should be a part of any diet - detox or not. Besides being full of nutrients and antioxidants, they're incredibly high in insoluble fiber, which keeps you regular. Make sure to read the ingredient list when you buy whole grain bread - many of the big brands' "whole wheat" breads are loaded with sugar, sometimes even high fructose corn syrup! My favorite bread is the Sprouted Wheat vegan bread by Alvarado Street Bakery. It's loaded with flavor and contains only organic and natural ingredients.

7. Green Tea
Green tea is high in catechins - a flavonoid - which speeds up liver activity and increases the production of detoxification enzymes.

8. Beets
Fiber in beets helps increase the production of antioxidant enzymes in the liver, which help the liver and gallbladder eliminate bile and other toxic substances from the body.

9. Fresh Fruit
After filling up your body with butter and booze, what better way to say sorry to it than to treat it to juicy, vitamin-filled fresh fruit? Check out the farmer's market for locally grown, seasonal fruit.

10. Lemon Water
Lemons are a great source of vitamin C, which is known to help the body detox and burn fat. Try drinking room-temperature water with a quarter of a lemon in the morning to help with digestion and to alkalize the body.