It may not feel like it just yet, but Spring is here!  Which means it’s time for Spring Cleaning!

I absolutely love this time of year and always look forward to the fresh, bright and uplifting energy of the season. When you take the time to do a little spring-cleaning, everything feels even better. The whole house feels lighter, cleaner, and brighter. Physical clutter creates mental clutter.  If you want more space to create a healthy, blissful and radiant life, it’s time to spring clean!

A physical detox is similar to spring-cleaning your house, you throw out the garbage (all the processed and chemical-laden foods), and clean out the filters (your body’s detoxification organs) so that you feel lighter, cleaner and full of energy.  To feel your best, don’t forget the emotional clutter too! Stress, anxiety, anger, resentment can have just as toxic of an impact on our body as the foods we eat.

Here’s a checklist to get you started.  If you’d like some support in this area check out my Mind & Body Detox to help you create a spring-cleaning routine you can return to every year

Your home:

• Pick 2 rooms that you feel require the most attention.  Often we try to do the whole house and end up feeling overwhelmed.
• Choose the areas where you spend a lot of time or which give you the most stress when you think about them
• Clean out your car!  We often forget and use our car as another storage area, but clutter is clutter, whether at home, car or office and will affect your ability to think clearly and create positive flow

Your body:

• Even if you don’t have a terrible diet, your body accumulate toxins from every day life – the pollutants in the air and water, chemicals and pesticides in our food, too much sugar, coffee, alcohol
• Over time the excess toxins build up in our body and we feel chronically tired and experience symptoms such as brain fog, irritability, skin problems and trouble sleeping
• A healthy detox supports your body by eliminating the toxic load so that your detoxification organs have a chance to rest and rejuvenate
• The healthiest detox is one where you maintain a clean diet for a period of at least 4 weeks; you can do longer if you’d like, but aim for 3 to 4 weeks at minimum.  Shorter cleanses are great, and can be done from time to time but at least once a year, commit to giving your body a ‘break’ for a longer period of time.
• In order to do that, it’s essential to eat well, this is not a time for fasting or juice-only cleansing.  Eat a healthy, clean diet and avoid the following:  coffee, processed sugar and flour products, alcohol, fast food, preservatives, dairy, red meat and pork.  Drink LOTS of water!  You can also choose to take a gentle cleansing product to further support your body’s natural process

A tip if you’re cutting out coffee:  gradually wean yourself over a period of 5-7 days, as caffeine withdrawal symptoms can very unpleasant depending on how much coffee or soda you currently drink.  First cut down to 1 cup a day by replacing any additional cups with black tea, then green tea, until you can eliminate the AM coffee.

Your relationships:

• Toxic relationships drain your energy, affect your mood and self esteem
• You don’t need to cut people out of your life, but do take an honest look at how you feel when you spend time with certain friends, co-workers or family members. Ask yourself if they are holding you back or supporting you in being truly happy and fulfilled
• One of my favorite quotes is from Oprah “surround yourself with people that lift you higher”
• Spend less time with the “nay-sayers” and “energy vampires” and more time with people who make you feel inspired, who are positive and optimistic
• Seek out mentors or coaches who stretch themselves, as this will also stretch you to go after your dreams and you will feel happier and more fulfilled as a result

Your career:

• De-clutter your physical space, including your desk, files, and computer desktop. You’ll your concentration and clear space for creativity
• Take stock of where you are in your career and where you want to be
• Identify pro-active ways to move towards your ultimate goal, whether it’s asking your boss for a new assignment, taking courses that will expand your qualifications or exploring new opportunities and business ideas

Above all else, keep in mind that this process isn’t meant to overwhelm you.  It’s not about changing your life overnight, but rather creating the space, lightness and energy for great health, abundance and bliss to flow into your life.

Wishing you a beautiful and vibrant spring.  Happy cleaning!

Live Fit.  Live Happy.

Victoria xx

Fall is a great time of year to get your body and nutrition back on track.

The summer is fun, but between travel, cottage life and outdoor parties, we can over-indulge in many treats and stray away from our fitness routine.  In September everyone feels like they shift into another gear, and the cooler weather, darker days and on-coming flu season can take their toll on our energy and health.

A cleanse is like a tune-up.  We take our cars in to clean out the filter and ensure everything is in working order, and we should do the same with our bodies.   There are so many stressors in our environment, and the reality of our lifestyle doesn’t allow for perfect eating all of the time, so a cleanse gives us a set amount of time where we are a little more diligent about what goes into our body, thereby giving our organs a break and a boost at the same time.

What’s the best way to cleanse?  There are so many cleanse out there, and I’ve probably tried most of them over the years.  When most people think of a cleanse they think about a strict diet without coffee and alcohol, or dairy, wheat, and in some cases even citrus, peppers, tomatoes etc.  This is not very realistic and not very fun.  And it’s not the only way to do it.

While there’s a place for such a cleanse, when working with a naturopath or trying to heal a specific condition, I’ve found that over the years, I’m more likely to be consistent with something a little more manageable.  If it’s manageable and realistic, I’m more likely to do it  – proactively rather than only as a last resort when I’m feeling terrible.  And that’s the key: proactive prevention.

So I thought I would share what I do.

Essentially there are two parts – diet and supplements.  Diet is the most important; so don’t worry if you don’t want to spend a lot of money on supplements.  They are a nice boost to your cleanse, but pills and herbs aren’t a magic cure.

How long?  While 7 days sounds quick and painless, the reality is the longer the better.  Our organs are constantly regenerating, so the more time you spend eating well, the better.  About 3-4 weeks is ideal.  That may sound like a lot at first, but if you use the moderate approach I outline below, it’s really not that hard.

Part 1: Diet

The key for me is moderation.  I don’t go to extremes these days.  For the most part, I decrease the bad stuff and increase the good stuff, rather than eliminate and avoid; except for the toxic processed stuff of course, which you should do your best to avoid all year round.
- I try to eat out less and when I do, I stick to clean and healthy choices and try to pick restaurants that are known for healthier meals (this is not the time to try that new steakhouse you’ve had your eye on… but if you find yourself at a steakhouse, that’s okay too, there are plenty of healthy salads and grilled protein choices).
- I try to stay away from alcohol as much as possible for 3-4 weeks, but limit to a few occasions or 1 glass of wine per week, if I can’t avoid certain occasions.
- I drink less coffee and more green tea.
- I aim to eat more fresh vegetables and salads and vegetarian protein sources, avoiding red meat and limiting even white meat.  A vegetarian diet is so much easier on your system and it’s a great way to give your body a break – you don’t need to declare yourself a vegetarian, just choose more vegetarian meals during the time of your cleanse.  You may find you feel so good that you will want to make it a habit.

Below are some guidelines….by no means an exhaustive list:

AVOID
All processed and fast foods, deep-fried foods, etc
Deli meats (including hot dogs, smoked salmon etc)
White processed bread
Carbonated drinks
Anything artificially colored or flavored
Artificial sugars

DECREASE
Alcohol
Coffee
Red meat
Sugar (even healthier dessert items… just eat less than you normally do)
Sauces and condiments
Dairy (stick to organic where possible, and yogurts or feta cheese)

INCREASE
Vegetables, especially dark greens like kale and spinach and bright colors like carrots and beets
Raw, fresh salads
Beans and legumes
Fruit
Whole grains like quinoa, oatmeal
Green tea

Here’s typically what I eat:
Healthy cereal with soymilk for breakfast, or whole grain bread with almond butter, and Greek yogurt.  (Feel free to do eggs if you like them). A big meal-size salad for one meal – filled with dark greens, avocado, tomatoes, peppers, grated carrots and/or beets, and add some quinoa and black beans or chickpeas.  Sometimes I do grilled chicken or grilled tofu.  I use balsamic vinegar and olive oil rather than a pre-made dressing. Then one other healthy meal – rice, grilled fish or chicken, or at a vegetarian restaurant or Amy’s vegetarian organic frozen entrees. For desserts or snacks, I stick to nuts, kind bars and dark chocolate…. And occasionally soy ice cream or vegan cookies.

Part 2 – supplements

The benefit of supplements is that they boost the effects of the increased healthy diet.   It’s like adding another layer to the results because they work to increase the rate at which your organs detoxify, and tone and strengthen at the same time.

There are so many supplements and cleanse kits that it can be a bit overwhelming.  Here’s my take on it:  for the average healthy person, the liver and the colon are key.  They are your largest organs and perform key functions of digestion and detoxification on a daily basis.   So choose supplements that support these two organs first and foremost.

Here’s what I use:

1)    Probiotic – take 2 capsules in the morning upon waking.   I like to take these all year, but at the very least take them during cleansing to support a healthy microbial balance of the intestinal tract, improving regularity, immunity and digestion (I like Udo’s Choice Adult Formula)

2)    Liver support – take something that contains cleansing and toning herbs for the liver, including milk thistle, dandelion and antioxidants like NAC and Alpha Lipoic Acid   (I like Liver Detox Kit by Renew Life)

3)    Adaptogenic formula – the adrenal glands are always on over-drive, they regulate stress hormones like cortisol in our body and how they function can impact everything from energy levels to metabolism.  I like to cycle this formula at least 2x a year for 2-3 months at a time.  (I like Ortho-adapt Vegan by AOR)

4)    Fiber – a basic fiber formula is great and can be taken year round to keep things moving.  During cleansing it is particularly important because the fiber absorbs the increased release of toxins into the digestive tract.  If you are not having 1-2 bowel movements a day, you should be looking at your fiber and water intake.  If you still experience constipation, try taking magnesium at bedtime.   The fiber I recommend is FibreSmart by Renew Life – it is gentle for even the most sensitive systems, and does not bulk up too much like psyllium-based products.  Start slowly, that’s the key with fiber.  Work your way up to a full scoop, either at bedtime or in the morning – can be added to plain water, juice or a smoothie.  During the cleanse you can increase up to 2 scoops per day.

**Another good cleanse kit that I like is Cleanse Smart by Renew Life – it’s a bit more ‘whole body’ herbal support than the Liver Detox – so choose either one (not both) but still add the fiber, probiotics and adaptogenic formula.  You can also alternate them, do Cleanse Smart in fall and Liver Detox in spring.

Hopefully this is helpful and not too overwhelming.  Remember:  something is better than nothing… and moderate 4 weeks is better than extreme 7 days.  So don’t obsess about getting it perfect.  Just eat better for as long as you can… and if you have a glass of wine or a cup of coffee, that’s okay.  That doesn’t mean you have to have a burger and fries and blow the whole day.   Just do the best you can and know that every healthy choice adds up. If you are consistent with healthier choices you will most definitely feel the difference!

Live fit. Live happy.

Victoria xoxo

*The content in this article is for informational purposes only and is not meant to replace advice or prescriptions from your Medical Doctor.  For specific amounts, usage, and drug interactions please see your personal health care practitioner.