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Great results(!) and new goals

At the start of the summer I decided I was going to recommit myself to my workouts. With a few weeks off from grad school, I had some extra time to devote to my workout regimen. So, each day I made time for some kind of activity – running, weight training or yoga, primarily. And I was consistent, making the daily commitment to myself a priority.

The results are in: At the end of the summer I had lost both pounds and inches. Jaime hadn’t taken my measurements since December, so the results were dramatic: I’ve lost 12 pounds since then, lost two inches from my hips and three from my waist. I’m looking leaner and I’m starting to see definition where there wasn’t any before. Other people are noticing, too.

These are all great payoffs, but one of the best is that the knee problems that were keeping me from being as active as I wanted have slowly improved to a point where my knees rarely give me pause.

My new goal is to actually gain some weight in the form of lean muscle mass. Jaime has changed up my weight routine so I am lifting more weight with fewer repetitions. He’s also suggested I up my calorie intake by about 200 calories day so that my body has the energy it needs to build muscles. A simple way to add these calories is to eat half a protein bar after my workout. Jaime says that after a workout is the optimal time to have a healthy snack because the body can make the most out of the extra nutrition in the 90 minutes immediately following exercise.

It’s really exciting to have made such great strides in my fitness program, and I am equally excited to see what I can accomplish next!

Hilary, Client

Health & Exercise Prescriptions

http://www.healthybellingham.com/

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9 Day whole food hypoallergenic/detox diet… preparing for a change Part 2


Implementing the 9 day whole food detox diet

Here is detox part 1 https://bellinghamcomplementarycare.wordpress.com/2010/07/30/9-day-whole-food-hypoallergenicdetox-diet-preparing-for-a-change-part-1/

Now that you have your kitchen in order lets talk about what you need to do next to gear your self up for the nine-day detox and hypoallergenic diet!! We are going to refer back to the Whole life nutrition cook book so make sure to keep it handy.

The first two days of the detox diet are green smoothies and the detox tea. I will give you one of three green smoothie recipes from The whole life nutrition cook book. (If you would like to try the other green smoothie recipes refer back to your cook book.) You can use a blender but, if you can I would buy the Vita mix blender. The vita mix  blender makes the best smoothies and you can use it to prepare many other whole food recipes.

The detox Cleansing Root Tea can also be used when doing the detox diet to help eliminate toxins and should be consumed daily. The recipe is on page 369  in The Whole Life nutrition cook book. The main ingredients to the tea are licorice root, burdock root, dandelion root, and ginger. Always consult with your Primary care physician before using herbs.

Day one and two

Green smoothie Recipe

2 apples cored and cut into chunks

2 ripe pears cored and cut into chunks

1-2 cups water

1 to 2 inch piece of fresh ginger, peeled and sliced

5 kale leaves, rinsed and torn

5 romaine lettuce leaves, spinach leaves, or collard green, rinsed

1 cup coarsely chopped green cabbage optional Optional additions

1 handful of parsley or mint leaves

2-3 TBS flax seeds

1/2 cup soaked goji berries

1.) Place the apple chunks, pear chunks, water into the blender.

2.)Add the ginger, black Kale, romaine lettuce, and green cabbage, and blend again until very smooth. Add mor water for a thinner smoothie.

3.) You can taste in now and if it is too lettucy for you add another pear and blend again. Add more water for a thinner consistency. This recipe is from”The whole life nutrition cook book” by Allissa Segersten and Tom Malterre with permission.

The next seven days you will be chosing foods that are non-hypoallergenic.

Days 3-7 of the Nine day detox diet

The idea of the hypoallergenic diet is to give your organs a break from possible allergens to foods that you consume. On this diet you can eat fresh fruit (excluding strawberries, citrus, kiwis, bananas, and pineapple) , steamed vegetables (no tomatoes,green peppers, potatoes), raw salads with avocado, roasted yams with olive oil or steamed sweet potatoes, squash, lentils, adzuki beans, mung beans, quinoa, teff and brown rice. (no caffeine, alcohol, dairy, meat, eggs,wheat, gluten )

If you need a snack you can have organic raw sunflower seeds, raw pumpkin seeds, dried figs, or currants to get you through your day.

I am making my grocery list right now.

What am I going to buy for the next weeks food supply? I try to prepare food before my week begins so that I can easily take meals to work or reheat for breakfast, lunch or dinner. It really looks like I will be eating a lot more greens and great food.

Grocery list

Fruits: Apples, pears, cherries, raspberries, Ginger

vegetables: Yams, Sweet potato, squash, spinach, collard greens,broccoli, cauliflower,cilantro,Parsley, cabbage red and green romaine, kale, (any greens)

Seeds: sunflower, pumpkin, dried figs, currants

Grains: Lentils, quinoa, mung beans and adzuki beans

Oil: olive oil Balsamic vinaigrette

Misc.:wakame seaweed, sea salt

Check out the nutritional data at http://nutritiondata.self.com/ This site is a great tool to see what nutrients are in the foods that you are eating.

One day Menu sample

Breakfast: Quinoa with sliced peaches,cherries and a green smoothie

Snack: Trail mix with pumpkin seeds, sunflower seeds, figs and currants

Lunch: Brown rice with lentils a raw green salad with avocado and a sliced apple

Snack: Gapes, and Trail mix

Dinner: Quinoa and a baked sweet potato, raw green salad with sunflowers and a sliced plum

Before bed drink the detox tea.

You can use sea salt to help flavor some of your food if you would like.

The menu above is just one example of how you can put together your meal plan. You can eat all the fruit and veggies that you want and you should never be hungry.

This diet is a good way to get your self to practice eating whole foods and is an introduction to the 21 day elimination diet in the Whole Life Nutrition Cook Book http://www.wholelifenutrition.net/. I have found it extremely helpful to make the small commitment of 9 days to get familiar with the basics of the elimination diet and eating foods that don’t give my body an allergic reaction. If you would like to do the 21 day elimination diet refer back to the cook book.

Well I hope that this information makes it clear on how to do a whole food detox diet and you feel the difference of eating foods that do not cause an allergic reaction and an immune response. If you have any questions or want to start an exercise program to help you reach your health and wellness goals contact me.

Thank you for your time and energy…..Be well

Jaime Hernandez

Health and Exercise Prescriptions Inc.

http://www.healthandexerciseprescriptions.com

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