Are you tired of giving in

Are you DONE with feeling tired, cranky, foggy,
and bloated day after day?

Are you ready to transform your body from the inside out
– and ROCK that sexy swimsuit for the summertime?

If your answer is a roaring YES… then come join us for an easy-to-follow 21-Day Detox that will bring out your SEXIEST, Most Blissful Self!

Cardio Barre Body Bliss

21-Day Detox

The Mission: To burn fat, decrease inflammation, enhance physical performance, think more clearly, and create new healthy habits for life.

The Benefits:

• Get lean
• Reduce the BLOATEDNESS in your tummy
• Have healthy, glowing, radiant skin, hair, and nails
• Reduce SUGAR cravings!
• Eat blissfully delicious foods
• Experience increased focus throughout the day
• Say bye-bye to mid-afternoon slumps
• Feel younger, stronger, and lighter
• Sleep better
• Eat better
• Love your workouts
• Set rules for yourself that you’ll actually follow and live by
• Increase muscle tone and workout recovery
• Be part of Cardio Barre’s October revolution of cleansing and toning!

The Result: A Brand New, Blissful Body and Sexy YOU!

To register and learn more visit www.BodyBlissChallenge.com

When some people hear the word “detox,” immediately they think of forbidden foods: no refined sugar, no alcohol, no grains, no red meat … the list goes on. However, detoxification is not just about what you eliminate from your diet, but also the foods you include.

The following 10 foods have incredible natural cleansing properties, and most are easy to find in any grocery store. Include them in your diet on a regular basis for constant support of your body’s detoxification process.

Dark leafy greens

Dark leafy greens help stabilize your body’s acid/base balance and can aid in all phases of detoxification. Each has unique benefits, so aim for variety in your greens—besides the usual spinach and kale, try collards, dandelion greens or arugula.

Lemons

For centuries, lemons have been used for medicinal purposes. It’s no wonder—drinking lemon juice can help remove toxins from the blood, balance blood sugar levels, and cleanse the kidneys and digestive system.

Broccoli

The specific combination of phytonutrients found in broccoli helps support all steps of the body’s detox process, including activation, neutralization and elimination of toxins.

Artichokes

Artichokes are known for enhancing liver function, as they promote bile flow in the body. Bile moves toxins away from the liver and to the intestines to be eliminated.

Beets

Betalin pigments found in beets are effective in neutralizing toxins and making them water soluble, so they can be excreted from the body as urine. Beets are also rich in antioxidants and anti-inflammatory compounds.

Flaxseed

Along with its high omega-3 content, flaxseed is packed with soluble and insoluble fiber, which helps with detoxification by promoting bowel regularity and helping the body eliminate toxins, cholesterol and waste.

Seaweeds

Seaweeds, which include nori, kelp (brown algae) and agar, are known for their high mineral content, which can aid in flushing toxins and heavy metals from the body.   

Garlic

Garlic is a natural anti-microbial agent, capable of warding off fungi, bacteria, parasites and viruses. It also plays a major role in detoxification by activating liver enzymes, cleansing the respiratory system and purifying the blood.

Ginger

Ginger has a slew of immediately recognizable health benefits, including relieving gastrointestinal problems and boosting digestion. It is also known for relieving headaches and menstrual cramps.

Green tea

Green tea is high in the antioxidant EGCG, which may help protect the liver from free radicals. Green tea also has been shown to lower LDL cholesterol and to prevent heart disease and certain cancers.

Are you fed up with feeling tired, exhausted and fatigued, day after day?

The spring isn’t just about celebrating warmer weather and enjoying the outdoors, it’s also a time for a little spring cleaning, inside and out. Over the year, we can accumulate toxins in our bodies that affect vital organs such as our liver, kidneys, digestion system and urinary system.

When these toxins build up, we can feel chronic fatigue, moodiness, and even lack of motivation to get out of bed. Sound familiar?

I get asked all the time—So how can I start the day off feeling more energized and refreshed? Or, where do I start when I want to begin a body cleanse?

In addition to going back to the basics: eating more greens, vegetables and staying away from processed foods, detox drinks allow the body to cleanse naturally. Stimulating the body’s metabolism, detox drinks nourish your body and reduce inflammation. In essence, they help us get all of the unhealthy bacteria out, while restoring minerals and vitamins you need to revitalize your body!

Making a vitamin rich detox drink can also curb our tendency to crave sugar or tempting unhealthy snacks. And these delicious drinks pack a punch, giving us more energy to feel focused and ready for the day!

Here are 5 of my favorite detox drink recipes:

1. Green Detox Drink
½ bunch spinach
1 handful watercress
½ lemon, peeled
1 celery stalk
2 apples
1-inch slice of ginger

Mix all ingredients with water and puree in a blender. Enjoy!

2. Vegetable Detox Drink

(credit: Natalie Rose, Author of The Raw Food Detox Diet)
3 carrots
3 kale leaves
2 celery stalks
2 beets
1 turnip
½ bunch of spinach
½ cabbage
½ bunch of parsley
½ onion
2 garlic cloves

Mix all ingredients with water and puree in a blender.

3. Berry Detox Drink

1 pear
1 apple
½ cup fresh cranberries
½ cup fresh blueberries
3 strawberries

Juice the pear, apple and the berries into a large glass. Add water if the juice is too thick.

4. Teas: Dandelion tea/Ginger tea/Green tea

There’s nothing like a cup of warm tea in the morning or the end of a long day to help us feel relaxed and calm.

Ginger reduces inflammation and helps the digestive processes, and dandelion purifies the liver and kidney’s, removing toxins and impurities.

Simply add 2 teaspoons of crushed dandelion leaves, ginger or green tea to a cup of boiling water. Allow it to brew for about 10 minutes.

5. Water and lemon recipe

2 lemons
½ cucumber
10-12 mint leaves
3 quarts water

Mix and chill overnight in a pitcher.

My wish for you is to wake up feeling vibrant and energized every day! Try these detox drink recipes, and let me know the difference you see in your day!

With love and pure energy,

Marlyn

So what contributes to reducing inflammation and maintaining THRIVING, healthy cells (no matter what our age!)?  Here are a few things to support you forward

1. Maximize the friendly bacteria in your gut. Load your body up on the “good
guys.”  Especially if you are on birth control, eating sugar or dealing with stress!
a. Probiotics – be sure to take a high quality brand
b. Cultured Vegetables – these can be found at Whole Foods or make your own.
c. Fermented Foods – miso, kefir, yogurt (if no dairy allergy)

2. Add in anti-Inflammatory foods and spices to your meals.
a.  Cinnamon
b.  Turmeric
c.   Ginger

3. Support your cells and enhance “daily detoxification.”
a. Drink lost of water (add chlorophyll drops and/or fresh lemon for extra cleansing!)
b. Greens!!! Fresh green juice, salads, green veggies, green powders, etc.
c. Increase Lymphatic Flow – massage, dry brushing, exercise…this helps to boost
circulation and move the “bad guys” out!

Creating small action steps and implementing one thing at a time is the key to lasting change!

Are you tired of giving in

Are you DONE with feeling tired, cranky, foggy,
and bloated day after day?

Are you ready to transform your body from the inside out
– and ROCK 2013?

If your answer is a roaring YES… then come join us for an easy-to-follow 21-Day Detox that will bring out your SEXIEST, Most Blissful Self!

Cardio Barre Body Bliss 21-Day Detox

The Mission: To burn fat, decrease inflammation, enhance physical performance, think more clearly, and create new healthy habits for life.

The Benefits:

• Get lean
• Reduce the BLOATEDNESS in your tummy
• Have healthy, glowing, radiant skin, hair, and nails
• Reduce SUGAR cravings!
• Eat blissfully delicious foods
• Experience increased focus throughout the day
• Say bye-bye to mid-afternoon slumps
• Feel younger, stronger, and lighter
• Sleep better
• Eat better
• Love your workouts
• Set rules for yourself that you’ll actually follow and live by
• Increase muscle tone and workout recovery
• Be part of Cardio Barre’s January revolution of cleansing and toning!

The Result: A Brand New, Blissful Body and Sexy YOU!

Go here to register: http://bodyblisschallenge.com/dap/a/?a=421

with love and gratitude,

Marlyn

Okay, D this is for you and all the rest of my dear friends and family at the Holistic Nutritionista community!

This time of year can be tough on the bod AND the mind.  We’re surrounded with scrumptious snacks and sugar laden baked goods galore.  How can you turn down Aunt Rose’s famous stuffing or your Mom’s fresh baked apple pie?? How can you stop at one dessert when there are six (or ten!) to choose from?  Here are some simple tips to keep you smooth sailing through the holidays and beyond:

#1.  Smaller Portions

Watch your portion sizes. Use a smaller plate, and do not go back for seconds. Enjoy the food and be satisfied with one plate.

When tempted with a dessert that looks rich and delicious choose to try it with the “3 bite rule.” The first bite is for the pleasure and the second to confirm it – one more to top it off.  After that it is diminishing returns.   Also, remember to  savor those bites and enjoy the moment without guilt or remorse.  We all need to have a little pleasure…just do it in moderation.

#2.  Conquer the Cravings!

Research shows that taking 500 mg L-glutamine curbs cravings (especially SUGAR cravings!)  In one study, on a college campus, two groups of students were allowed free access to vending machines with high sugar foods.  One group was given L-glutamine while the other was given a placebo.  The placebo group consumed four times as much sweets as the L-glutamine group. L-glutamine also helps with alcohol cravings.  In a controlled study a group of alcoholics were supplemented with L-glutamine.  A reduction of alcohol consumption was seen in 77% of the cases.

I personally use L-glutamine in my green drink each morning.  The powder form is nearly tasteless and it blends right in to water or juice. I find it pretty amazing at helping to control sugar cravings.  Many of my clients agree and have had great success as well.  You can purchase L-glutamine in powder or capsule form.  Designs for Health is my favorite brand.

#3 Gorgeous Greens

Let’s face it – most of us are probably going to have a least one or two indulgences over the holiday season.  The fact of the matter is that 1 or 2 indulgences won’t have much of an impact on our weight or health in the long run. In fact, intentional flexibility keeps people from going overboard.  But when you do have a less than nutritious meal,  try your best to get back on track the same day, or at the very next meal. One of the best ways to do this is by eating foods that are green.  Green vegetables like kale, spinach, romaine, broccoli, cucumbers, swiss chard, etc.  You can also add-in some green drinks to your day – they are extremely cleansing. Think fresh green juice or a green veggie blend or even consider adding a “green powder” to your morning smoothie.  My new favorite green powder is Vitamineral Green (available at Whole Foods or on-line)  I find this green powder to be extremely energizing, detoxifying and skin beautifying (and it’s also super helpful with appetite control!)  For now and always, remember to fill your day with greens…they will help to balance  blood sugar, support your brain chemistry and bring you back into balance.

My wish for you this Holiday Season is that you remember to slow down, breathe and enjoy every precious moment. May you be surrounded with love, joy, good health and happiness.  May you continue to create the life you dream about by moving forward with courage and hope.  And may your days ahead be filled with passion, purpose and wonderful friends and family who infuse your spirit and elevate your life.

Much love and radiant health always!

Marlyn

Maca Berry Green Smoothie

• Ingredients

  1 handful spinach
  1 cup frozen blueberries (or raspberries, blackberries, strawberries, etc.)
  1 tablespoon flax oil
  1 tablespoon maca powder (energizing and hormone balancing!)
  1 tablespoon greens (I love Vitamineral Greens)
  1 cup unswt. almond milk
  a few drops of stevia or tad of coconut sugar to taste

• Directions

  Blend until creamy and enjoy!

#1 Home Sweet Home

During the holidays we are faced with a barrage of tempting foods – treats at work, holiday parties, delicious gifts, etc.  One great strategy for maintaining your weight throughout the season is to make your home a safe haven.  Making your home a temptation free zone by filling your fridge and cupboards with fresh, organic wholesome foods.

#2 Smaller Portions                                                                                                                                                                                

Watch your portion sizes.  Use a smaller plate, enjoy the food and do not go back for seconds.

When tempted with a rich and delicious dessert choose to try it with the “3 bite rule.” The first bite is for the pleasure, second to confirm it – one more to top it off.  After that it is diminishing returns.  Also, remember to SAVOR those bites and enjoy the moment without guilt or remorse.  We all need to have a little pleasure…just do it in moderation.

#3 Think Green

Let’s face it – most of us are probably going to have at least 1 or 2 indulgences over the holiday season.  The fact of the matter is that 1 or 2 indulgences won’t have much of an impact on our weight or health.  It’s the big picture that counts.  So when you do find yourself going down a less than nutritious path get back on track by including some GREENS in your life. Leafy green salads, sauteed green veggies and fresh green juices are a great way to stay clean and healthy.  For an extra added pure energy boost you can also try adding a bit of kale or spinach to your morning smoothie.

#4 Eat Breakfast

Have a great breakfast: A protein smoothie is a great choice. (Tip: Add in some fiber like flax or chia seeds for a feeling of fullness.)  Skipping meals, thinking you are recouping some of those holiday calories will never work.  It will slow down your metabolism even further and cause you to overeat later in the day.

#5 Stay Hydrated

Drink lots of water: Water helps remove toxins and salts from your body, rehydrate you and really gives you energy.  Many times we are fatigued from dehydration.  Another way to stay hydrated is to drink coconut water.  You can use it in your smoothie or drink it straight from the coconut. (My favorite!) Coconut water rebalances your electrolytes and is a natural diuretic.  It is also a true beauty food – great for your skin and keeping you looking radiant at those holiday gatherings.

Bonus Tip:  SLOW Down!

Stay present, enjoy the moments, breathe and have FUN!

This is the time of year to reflect on where you are and where you want to go…

Wishing you an AMAZING, healthy and happy holiday season!

Ingredients:

2 4oz. chicken breast

1  cup basil leaves

2 clove of garlic, sliced

2 Tbsp. lemon juice

1 tsp. lemon zest

2 Tbsp. olive oil

4 tsp. coconut oil

sea salt and pepper, if desired

Preparation:

Preheat oven to 425°F. In a food processor or blender, blend the basil, garlic, lemon juice, and grated lemon peel, slowly pour in the olive oil and mix until emulsified, Place chicken in a large rimmed baking pan; add salt and pepper, if desired. Coat the chicken with pesto mixture. Bake chicken until cooked through, about 30 minutes. Makes two servings.

Enjoy!