Tag Archives: spring cleansing

Getting ready for Spring cleansing

We will be starting our ‘spring cleanse’ on Monday March 4th and as I mentioned in my last post, everyone has the option to either power through for 10 days straight or divide it up into 2 separate 5 day sections. I am going to do this March 4-8 and then again from March 18-22. So please pick the option that works best for you, as this is supposed to be something that works for YOUR life.

It always helps to have a plan before starting on something, even as seemingly simple as a ‘cleanse’. Otherwise even your best intentions(and strongest ‘wantpower’) can get derailed due to a sudden feeling of hunger and no idea of what you should eat. So let’s get started with a few basic concepts”.

1. As you are planning your dates for the cleanse, check your calendar for any important events/trips that might get in the way during that particular stretch of time. If your life is like mine,  it seems that there is always something that comes along to stretch your ability to stick to the plan. I have found that things like vacations, graduations, holidays and weddings are real deal busters for me which is why this time I have decided to separate mine into 2 parts. And the idea behind a cleanse like this is to help you feel empowered to make small but significant changes in your diet.

2. Jot down some of the reasons WHY you are doing this: for example, you want to cut down on caffeine as you feel too dependent on it to feel awake, or you would like to lose some belly fat and you know that sugar is a big culprit, or you just like the way that you feel when you have specific guidelines for eating, etc.  You can refer back to this list during your cleanse to help remind you why you started in the first place!

3. Make a shopping list and go the store at least 1-2 days before you start. Include things like hummus, whole grain breads/crackers, quinoa, brown rice, cheeses, nut butters, organic chicken, omega-rich fish, fresh fruits and veggies, free range antiobiotic-free eggs, olive oil, avocadoes, nuts, herbal teas(be sure to include some green tea for all of its benefits!), tofu, tempeh, coconut oil, dried fruit(eaten in small amounts), unsweetened carob(great for those times when you want something “sweet” but want to avoid sugar.

Some of my 'go-to' whole grains

Some of my ‘go-to’ whole grains

4. Plan to eat a ‘rainbow’ everyday. I am currently in NYC attending my third Integrative Medical Conference and this is one of the take-home messages from today’s series of lectures. Pick something red(red peppers, strawberries, cherries, red grapes, beets), something blue/purple(purple grapes, figs, purple potatoes, eggplants, blue or black berries), orange(tomatoes, oranges, carrots, squash), green(lettuce, kale, green beans, artichokes, broccoli) and yellow(peppers, lemons, squash) every day. This will insure that you get an adequate amount of phytonutrients everyday. Research has shown over and again that these nutrients are anti-inflammatory and will help to prevent the development of breast cancer, heart disease, colorectal cancer, diabetes, dementia, arthritis and a multitude of other diseases.

Some of my favorite produce choices

Some of my favorite produce choices

I will be in touch when I return to Portland this Sunday. I am looking forward to having a bunch of you join in with me on Monday or whatever day works for you. Remember, for every 5 days that you complete the cleanse, your name will be entered into the contest at Pearl Women’s Center. Become a fan at facebook and /or comment on the blog so that we can keep track of your progress.

Off to a great start! See you soon.

Live from New York!! Wishing you health and balance.

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Filed under Kyle Bell McAvoy, Whole Eating, Women's Health & Happiness, Women's Work/Life Balance

Spring is in the air(get ready for a new challenge)

It is hard to believe but February is almost over, which only means one thing: March is on its way and in the Pacific NW, spring is definitely in the air. Daffodils are poking up their stems, daphne odora blossoms are about to burst open, I waken to birds singing every morning….an incredible transition from the quiet waiting time of winter. Already days are lengthening and the moods of those around me reflect that in their brightness. Soon we will all be spending more time outdoors, perhaps digging in the soil getting the garden ready for a new round of vegetables and flowers(maybe even some fruits if your climate is conducive to them).Image

There was a short but insightful article in today’s NY Sunday Times Magazine extolling the virtues of exercising outdoors. The author compares the amount of energy it takes to walk/run on a treadmill or spin on an indoor bike to doing the same activities outside. Although you do benefit from indoor cardio workouts, doing the same activities outdoors actually burns more calories and require more effort, due to such factors as varying terrain, wind energy, temperature variations and surface changes. Plus being outside is more stimulating to your senses and has a greater effect on your mood! Feeling the sun(or even the wind, for that matter) , hearing the birds chirping, smelling freshly mowed  grass, seeing children playing a game, all contribute to a sense of being a part of something bigger than oneself and is ultimately more satisfying. Obviously. there are days when working out in the gym is more appealing(pouring rain, dark hours, frigid temperatures, icy ground) but whenever you have a choice, do try to get outside and be active as well.

Walking my first leg of Portland to Coast: almost done, hot tired feet but happy!!

Walking my first leg of Portland to Coast: almost done, hot tired feet but happy!!

I am about to fly to NYC in the morning for my third IFM(Integrative Functional Medicine Conference) . I love attending this particular event as the rooms are full of all types of providers, from cardiologists to naturopaths, anesthesiologists, gastroinestinal specialists and nurse practioners and more. The energy is incredible, the information” cutting edge” and I always walk away with a renewed sense of how to live a more balanced life and how to share that knowledge with my many patients.

For those of you who have spent time in NYC, you know that finding organic, fresh food is a bit more challenging than it is here in Portland. And being a native New Yorker, I have to indulge a bit by having several slices of NY pizza and chowing down on some chewy and flavorful NY bagels.  So when I get back, I will be ready to start our next series of ‘cleanses’: this time I would like to offer you all a few options. ALthough at least 40 people were able to complete the full 10 cleanse last time, many of you stopped at 5 days, so this is what I would like to propose:

The overall cleanse will last for a total of 10 days and must be completed between March 1 and March 23rd. You can choose to do it all at once or break it up into 2 5 day blocks. I am choosing to do 2 separate blocks this time, as I have a family wedding in Dallas in mid-March.  The dates I will be ‘spring cleansing’ are Monday, March 4th- Friday March 8th and then starting up again on Monday, March 18th- Friday March 22nd. Every 5 days that you complete(and let us know this) , your name will be entered into our contest(more info on Pearl Women’s Center Facebook page) .

Here is a quick review:

During the ‘spring cleanse’, you will avoid whites(flour, potatoes, rice, sugar), caffeine, alcohol and sugar. For a more complete list, please go back to my posts from October 2012 and January 2013.

I will be posting some ideas for meals this week and a shopping list to help you get started. I will be very ready to start when I return from NYC and I hope that you will join me. The benefits are amazing and it is much more fun(and easy) to do this with the support of others.

Happy almost spring!

Final rose of 2012

Anticipating the first roses of spring

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Filed under Essentials, Kyle Bell McAvoy, Whole Eating, Women's Health & Happiness