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Detoxing through the Holidays

Let’s face it, its indulgence time.  We prepare as best we can before Thanksgiving by maybe eating a little less and exercising a little more but come December, the wheels tend to come off. And before you know it, the New Year is here. The quintessential, New Year – New You mentality sets in when you decide to kick start your new health regime. I get it because I am living it with you and seek to find some sort of balance amidst the parties, wine, cheese platters, shopping lists, school parties, to-do lists, holiday decorating and on and on. Exercise becomes an afterthought and that glass (or two) of wine each night tastes extra good this time of year.

You may be relieved to hear that the myth that people gain an average of 5-10 pounds through the holidays isn’t actually true (although many people do). But instead, it is actually between 1-3 pounds which is still not ideal and certainly something we would all love to avoid. The kicker is that most people don’t actually ever lose that weight despite their New Year’s healthy resolutions.

So how do we celebrate the holidays without feeling like a glutton come January 1? One of the easiest ways that I have found to avoid this weight gain and to feel great during the holidays is to “detox” for 2 days every week (Monday and Tuesday?) when you likely don’t have a party or other temptations. Two days seems to be a reasonable amount of time where you can commit and not feel like you are missing out while feeling good about yourself because you took 2 days off from the cocktails and coffee cake.

So what does that look like?

For me, it means limiting what I eat to only greens and on some days, incorporating chicken bone broth for at least 1 meal (yes, much to many people’s surprises, I am not a vegan). The key during these 2 days is to avoid the evil 5 – alcohol, dairy, wheat, gluten and any processed foods which includes your “gluten free rice crackers” and anything that comes in a box.  Notice how I didn’t take away your morning coffee ritual?…:-)

On that topic, let’s talk coffee for a moment. If you are a coffee drinker, try to limit it to no more than 3 cups per day and use almond or coconut milk instead of dairy (and definitely instead of soy milk)!  If you can, do half caffeinated and half decaf and use coconut sugar instead of processed sugar (always).  Even better, substitute your coffee or at least one of your cups/day for green tea – matcha is amazing which not only is detoxifying but boosts metabolism and is filled with antioxidants. Win-win all around.

A typical meal plan during the “Two Day Holiday Detox” may look like this:

  1. Start with warm water and lemon. This is an excellent way to alkalize your body upon first rising and helping to eliminate toxins that your body stirred up during sleep. Warm lemon water is calming, hydrating, tastes great, and will reduce cravings as you kick start your day. If you can add cold pressed turmeric, even better or for those of you near one of the Beaming cafes, our Vitality Shot with turmeric, lemon and ginger is my absolute must have every morning.
  1. Drink at least 1 and if possible, 2 green juices per day. A great time is 30 minutes or more after your water and lemon ritual, which allows all the greens to be properly absorbed and not diluted. Most importantly with your green juice, focus on GREENS, not fruit. Your body has likely already had too many sweets and these 2 days are about detoxing from the sugar to reset the cravings. Make sure there is less than 14g sugar in 16oz – remember, a 16oz bottle is 2 servings so if the nutritionals say 14g, its likely 28g for the full body. Very sneaky. And always, always, always drink ORGANIC juice. You are consuming 3-5 pounds of vegetables and fruit in every 16oz glass so if you aren’t drinking organic, you are drinking a chemical cocktail.  Yikes. And don’t assume it is organic – if it doesn’t say it, it likely isn’t. If you are at a juice bar, ask. If they answer, “we use organic when we can or when its available,” this translates as, “we didn’t want to spend the money on organic” and therefore who knows what’s really in your juice.
  1. Focus on veggies for your meals. These can be cooked or raw. Salads, veggie soups, sautéed vegetables. I love sautéed veggies, which are not only incredibly simple to make but extremely filling and satiating. Try a mix of your favorite vegetables – I typically use fennel, zucchini, mushrooms, bell peppers and sometimes a little onion and I roast or sautee using coconut oil. Why coconut oil? Because it can handle high heat and it’s incredibly good for you helping to boost your metabolism and burn fat. Spaghetti squash with a little marina sauce is a great meal and lentil or bean soups are also great. You can make your own soup or of course Beaming typically has 3-4 bottled (and warm) soups daily that you can warm up at home. Our Buddha Bowl is perfect which you can also make at home taking a favorite vegetable soup with ½ cup of quinoa, a handful of chopped kale (lightly dressed with olive oil and salt) and maybe a few chopped nuts for an added crunch. YUM!
  1. Replace one meal with a smoothie.  I love smoothies and especially those that are protein rich and can act as a meal replacement. Great for post workout, lunch or whenever you want to energize and nourish knowing you are fueling your body with nutrients It craves.  Hydrating and detoxifying, smoothies are simple, fast and convenient.  Let’s face it, time is valuable and especially at this time of year.  Throw some almond milk and/or coconut water into a blender along with some of your favorite fruits and veggies (the more veggies, the better for you) and incorporating a plant based protein powder for extra protein is always great.  Of course, I love our Beaming Protein so if you are looking for a great plant based protein one that I created because I didn’t like anything else on the market this is a good option.  We use it in all of our smoothies, acai bowls and superfood baked goods at our Beaming cafes (I even use it in my kids’ pancakes). Visit our website for smoothie recipes or follow us on Facebook and Instagram where we love to post some of our secret recipes or purchase our Superfood Smoothie ebook with tons of ideas.
  1. Bone broth. Yes, I am a huge fan. If you are not a vegan, I highly recommend at least 1-2 cups of bone broth during your detox – dinner is a great time to enjoy this delicious soup that is so nourishing for you, easy to digest and extremely healing for your gut. You can make your own (which can be a lot of work btw and takes 24 hours so you do have to plan ahead) or most Whole Foods and other specialty markets now have bone broth available in the frozen section. I enjoy mine alone or I may chop up 1/3 avocado to add some fat and texture or even some of the leftover roasted veggies from one of the other meals during my detox.
  1. Water & sleep. And lastly, drink a ton of water. Herbal teas are also great to enjoy any time but especially during your detox and of course use these 2 days to catch up on your sleep. See if you can get at least 7 but ideally up to 9 hours of sleep. Your body, your mind and your vanity will thank you.

OR…. let Beaming take care of the details for you…

For those of you who don’t want to deal because its too much to think about during this crazy time, Beaming has 1-3 day FOOD-based cleanse programs (we don’t do juice cleanses) that pretty much take care of all of this for you so you can go about your busy schedule and stay detoxed for as many days as you are willing to commit to.

Set yourself up for success by committing to two days per week during the holidays – you will look and feel great going into the rest of the week. You will likely have taken off whatever weight you may have gained at your holiday parties and your cravings will have settled so that you are likely not to over indulge throughout the rest of the week.

Amazing what just two days can do!!     

Cheers to you, to your health and to a Beaming holiday.

With love,

Lisa (Beaming Founder & Visionary)

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The ULTIMATE Post Summer 21 Day Clean up Challenge – Beaming Style!

The Beaming lifestyle is all about a life of balance – indulging in moderation and celebrating life while also knowing when you feel your best and how to make choices accordingly. This is true in all aspects of life – food, love, exercise, mental & spiritual health, friendships, family, personal growth, and more. As we come off summer and the many celebrations it has offered (BBQs, s’mores, vacations, beach parties, sunset cocktails, busy kid schedules and perhaps a few missed workouts), we felt it was the perfect time to reset and rejuvenate. It’s a great time to get our mind and bodies back to feeling our best. Much like we enter each New Year ready to purge from the holidays, we decided to call September the new January and are unofficially launching a 21 Day Challenge.

September is the new January – 21 Day BEAMING Challenge

Throughout the month of September at our Beaming Del Mar location, we are offering an entire month of what we are calling “live the Beaming lifestyle” complete with our raw food cleanse programs, private beach workouts, yoga with some of our favorite local instructors, meditation classes, hiking, smoothie making & health workshops, wellness support and more. (click here to learn more about the month of Beaming in Del Mar)

For those of you not in San Diego, you can still join us for your own custom 21 Day “Back to you” Challenge from wherever you are. Here are some ideas for creating a month of wellness anywhere in the country Beaming style:

  1. Commit to a cleanse for at least 3 days.  Whether you make it yourself (check out our DIY Cleanse tips!) or purchase one of our Signature Raw Food Cleanse Programs, this is truly the quickest, most effective way to rejuvenate and reset your habits – especially coming off the summer binge. We can ship anyone of our cleanses anywhere in the country, so if you are not inspired to make your own, let us do the work for you. The Lean, Active and Lifestyle cleanses are each uniquely designed and available in 3 or 5 day formats. Did we mention that you will also get the Beam Me Up Beaming tank top and some of our individual Raw Superfood Plant-based Protein Blend individual packets as part of our special promotion this month? ($35 value). This is THE month to get back to your best self.
  2. Choose 3 things you are going to eliminate from your diet for the month – Alcohol? Coffee? Bread & pasta?  Soda?  Packaged & processed foods and snacks? Other? You choose and commit to at least 3 – its only 21 days, which is just enough time to reset habits and build new ones.
  3. Choose at least 3 new habits you would like to implement for the month. Perhaps you have always wanted to meditate and this is your month to start it! Maybe this is the month you are going to commit to exercising at least 3-4 times per week? Maybe it’s reading more or spending more time with your kids without your phone distracting you? Or no longer texting and driving? Maybe it’s giving a little more love to your partner and telling them every day how much you appreciate them? Whatever it is, 3 goals that you can commit to. Easy peasy.
  4. Choose at least 1 thing that you have been talking about doing but haven’t done yet. Maybe it’s taking a yoga class at a yoga studio you drive by every day but haven’t taken the time to check out a class! Or scheduling a meeting with a holistic doctor to get some blood work done because its time to have a deeper dive into your health? Or maybe it’s doing acupuncture for the first time or calling a meditation coach to start your meditation practice?

We look forward to a great month of health and wellness and hope to have you celebrate this Fall with the ULTIMATE Post Summer 21 Day Clean Up Challenge.

 

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Staying Healthy on the Road.

Whether you are traveling on vacation or for work, it’s not easy to maintain your healthy ways on the road.  And unless you are going on a wellness retreat to Rancho La Puerta or the Ranch in Malibu, you aren’t likely to start a health regime on the road either.

So much of being on vacation is about letting go and enjoying yourself, which often means letting go of your good habits.  If traveling for work, it likely involves lunch meetings with el grande sandwiches, pasta salad and afternoon cookies followed by indulgent dinners on expense budgets.   So how do you make good choices while traveling such that you aren’t kicking yourself when you get home and set yourself up to “have your cake and eat it too?”

Since travel involves both how to stay healthy on your way there and then what to do once you get there, I thought I would address both.

GETTING THERE

Whether you are traveling by plane or auto, the key is to think ahead – yes, just like you planned your trip, you need to give this one a little thought as well.  Once you are dialed in the first time, you are good to go for all future trips.

If by car:

Avoid the fast food and think ahead.  Seriously guys. Aren’t we done with that?

Well…maybe not if you don’t think ahead — Confession time!  On my last family trip this summer with my kids, we ended up at Pizza Hut and CPK in the middle of nowhere in Colorado because I didn’t plan ahead. YIKES!!!  Let me just say that this was the last time my kids will ever eat fast food as they all felt so bad afterwards that I no longer have to preach why we don’t eat it.  We are officially done with that and for the rest of our very long road trip, we stocked up at Whole Foods everywhere we went.

So how do you avoid being in the situation I was just in?  Grab a cooler and fill it with fresh fruit, healthy snacks, rice crackers or rice chips, trail mix, cut veggies, sliced organic cheese or meats, salad, wraps or any other healthy options that you would eat at home.  Easy peasy.

If by plane:

While I will acknowledge that the airlines have definitely improved their food options with “healthier snack box options” (albeit we now pay for them), the key is “er” in that you could probably pack yourself some better options.   If you happen to be at one of the newly renovated glammed airports with some much better healthy food options, grab yourself a salad, cut veggies or some trail mix.   Want to be more in control and make sure you aren’t left eating a bag of dorritos?   Here are some great, easy snack ideas to bring with you so you’re well prepared and start your trip off right:

  • Trail mix – Living Intentions has some of my favorites – available at Whole Foods or Beaming or other specialty markets – I love their Mango Fire mix.
  • Apple or pear – low glycemic and the crunch alone curbs appetite
  • Tea bags of your favorite tea – the warmth of tea will curb appetite and keep you enjoying your movie and not giving into your unhealthy cravings
  • Kale chips or other veggie chip (Alive and Radiant has some great ones) – just beware, these snacks can pack on the calories so choose a portion control to minimize over snacking
  • Protein bars – all protein bars are NOT created equal btw and are filled with sugars, hydrogenated oils and GMO processed soy or whey proteins.   Before buying your next protein bar, start looking at the ingredients – if you can’t spell or pronounce them or it sounds like it came from a lab, it did!  Since I was so frustrated with finding a clean protein bar, I took it upon myself to find the best, most natural ones on the market and now sell these at Beaming.  Here are some of my favorites – available online, at Beaming and some at Whole Foods:
  • Beaming Superfood Protein Packs – an delicious, easy way to add 12g of (plant based) protein and tons of nutrition in one fell swoop.  Add to water, almond milk or coconut water and you have a protein drink that will keep you well nourished and energized.
  • Water water and more water– will flush the toxins from the air and help minimize swelling, dehydration and exhaustion from travel.

 

My top 11 HEALTHY travel tips once you get there:

  1. Scope out the nearby healthy restaurants, cafes and juice bars.  Ask the concierge that may be nearby and definitely take the time ahead of time to scope out some great options.  Healthy is the new “in” so there are more and more options popping up everywhere – even in smaller towns.
  2. Stock the mini bar from a local healthy market.  If the option exists, stock your mini bar from a healthy market such as Whole Foods or other local favorite – grab some green drinks, perhaps some yogurt or hard boiled eggs, avocado, fruit or whatever you may want in the morning to start your day healthy.
  3. Be mindful of portions. Remember, if you are eating out, the portions are likely double or more what you would eat at home.  And since you aren’t the one making the food, its almost certain that they use more butter or olive oil than you would use in a week which means calories, fat, calories, fat.
  4. Pass on the bread at lunch or dinner. Unless it’s the most insanely delicious bread you have ever seen, it’s not worth it.  Save your calories for something else.
  5. Drink lots of water before each meal and add lemon to your water to alkalize.  I ask for a plate of lemons at every meal.  Lemons also help to curb appetite and are optimal for alkalizing your body.  As your body is likely fairly acidic from the travel as well as wine, animal proteins, bread and other, the lemon will help to balance your PH.
  6. Drink warm tea during my meals.  This is one of my greatest tricks as hot tea will curb your appetite and satisfy the oral need to drink and eat likely resulting in less of both.
  7. Go for salads but beware of the dressing. Yes, salads are a great option but beware of the dressing as it can often have more calories than fettuccine alfredo.  Also beware of the nuts, croutons, bacon and dressing served with many salads.  I always ask for dressing on the side which allows me to control the amount so its not drenched.  I often drizzle lemon and sea salt which allows me to use less dressing, adds flavor and has no calories.
  8. Lean protein and veggies at every meal.  You can never go wrong with this choice at least for lunch and dinner. It’s starches like French Fries, bread, potatoes and other calorie rich, nutrition-less foods that get us in trouble.
  9. Your cake and eat it too….Dessert!  Lets face it, it just tastes better on vacation and you’ve earned it!  My suggestion – make a choice, perhaps its dessert over the wine or, like me, I love tastes so I will often order the dessert and limit myself to 1 or 2 bites.  Its enough to satisfy and feel like I indulged without feeling like crap because I ate too much and then feel gross.   I often think of Kate Moss’s quote – “Nothing tastes as good as skinny feels” – a quote not to argue over as much as  it does make me think twice about how much I really need that dessert….
  10. Choose low sugar alcohol. Whether on vacation or work travel, its likely a part of your dinner and one that we look forward to.  Again, everything in moderation. If you are going to drink, choose wine or alcohol such as vodka, gin or tequila that is low in sugar.  More importantly, choose low sugar mixers such as soda, lime and lemon. The less sugar the better which also means no hangover…wink wink.
  11. Nutribullet time for Superfood Smoothies on the road! I know, random that I added one more tip to make it 11 but I couldn’t resist sharing one of my favorite tricks that is a must have for me while traveling!  If you can fit it in your bag, it’s worth investing in a nutribullet allowing you to make smoothies on the road — they have travel size and I think even Target and Costco sell them!  What a great way to get in your greens and guarantee at least one super healthy meal!   Bring Beaming Superfood Plant Protein with Greens and if you can, pick up some almond milk, coconut water and whatever veggies and fruits you love and voila, you have packed your body with protein, superfood greens and so much good that your body will thrive.  Just by incorporating something like this or even a green juice each day, keeps your body balanced in the midst of the inevitable and much appreciated indulgences of travel.

Safe travels and enjoy! 

We always love hearing from you so let us know how you stay healthy when traveling.  Find these tips healthy, share with a friend?!

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