5 Steps to Detox Your Body After The Winter Months

cat_DetoxificationThe winter months in certain areas can be very hard on the body. With the winter months coming to an end, it may be time to detox your body. A cleanse is a great way to do that and there is a simple one week cleanse that you can use.

Here are the 5 steps to your one week cleanse:

1. Soup – do a 2 day soup fast. Make a big batch of soup, vegetable or bean with extra cabbage and a dash of miso paste (low to sodium-free). Eat a big bowl for breakfast, lunch and dinner and a cup for snacks. It provides nutrients throughout the day and it is filling, low in calories and has plenty of fiber, fluid, protein, vitamins A, B and C as well as probiotics.

2. Clean diet – spend the other 5 days eating clean, healthy foods. Avoid dairy, sugar, alcohol, coffee, tea, red meat and chicken. Eat fresh clean vegetables or whole grains, raw nuts, seeds, legumes. Have 2-3 pieces of fruit a day, as well as herbal tea and clean fresh water.

3. Exercise – try to commit to about an hour a day during this week and push yourself to the max every time. You can even break this time up into 30 minute time frames.

4. Skin – before you bath or shower use a loofah or brush and spend 10 minutes moving in a gentle upward motion. From toes to thighs, fingers to upper arms, belly to back – avoid the face. After bathing use coconut or olive oil with a couple drops of rosemary or sage to enhance circulation and detoxification.

5. Mind – you must cleanse your mind as well. Meditate, pray, use mindfulness, yoga, belly breathing, or even petting your pet for at least 30 minutes a day in order to clear your mind and declutter the stressful thoughts.
Now you are ready for summer! Detoxification of the body, mind and soul is a good way to start out the season with a clean slate. Remember you should always try to eat healthy and avoid most of those listed in step 2.

Do you need help with designing a healthy lifestyle? Want more information on nutrition, fitness, well-being or health? If so contact me today, I can help!

Click here to visit my website for more information, remember to look through all the tabs but be sure to go to the health lounge for some great information on foods, recipes, nutrition, and health. Follow my blog so that you can stay up to date with each new blog that gets posted. Follow me on Facebook, Twitter, and LinkedIn. Sign up for my monthly newsletter.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

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12 Ways To Help Incorporate Exercise Into Your New Lifestyle Part 2

exerciseA New Year, a new you is usually what we like to think happens. You create New Year resolutions so that you lose weight, get in shape, exercise more, start a new career, or maybe buy a new home. Everyone wants to strive for something better or to be happier, what one do not count on is the fact that it is usually hard to do it alone or without a plan of some kind. That is why most of people fail when it comes to their resolutions. When it comes to being healthier, getting in shape, or losing weight – exercise is a big part of these resolutions.

No matter what your resolutions are they must be taken in small steps in order to have a lasting or permanent change because let’s face it nothing gets reinvented overnight.

Here are 6 ways to incorporate exercise into your lifestyle:

1. Exercise as a group – when you join others in exercising you get to spend time with friends as well as the benefits of exercise. Not only does exercise give you a way to have a good time with friends, family and colleagues but it also gives you an accountability partner.

2. Exercise will boost your well-being – exercise is not only a way to a longer life or disease prevention but it also attributes to your well-being. Exercise helps with many short-term things such as stress, energy levels, productivity, outlook, better sleep and feeling happier. Think in short-term goals more often than long-term as you will see the exercise gives you an immediate benefit.

3. The future – have you worked out in the past and just stopped and are now feeling guilty over it? Don’t! Only look to the future and what you can do about creating a clear plan for the future and then commit to it.

4. Avoid the stop, start, stop – it’s common to be “gung ho” about starting up your exercise regime and then stop and lose focus due to the craziness of life; of course, doing this only sets you up for a never ending cycle and no progress. Again this is why I speak about small steps or changes; Rome wasn’t built in a day. Start out small and find your favorite exercises that make you want to exercise every day.

5. Remember why you do it – it’s so easy to lose sight of the big picture and of what your motivation was to start exercising in the first place, which is why you must remind yourself daily to keep your motivation and your focus sharp.

6. Stretch – stretching is something to help after your workouts to keep the tension in your muscles relaxed. Stretching will help to cut down on muscle injuries and sore muscles the next day plus it is a relaxing way to end a hard workout.
So be sure to take time out for you and find a way to put exercise into your life one small step at a time.

If you need help finding a plan that best suits your lifestyle or would like help in discovering the right plan for yourself, contact me I can help! Please leave me a comment as well.

If you missed the first part to this blog you can read it here. Please visit my website for more information on getting healthy at http://www.nspirehealthyliving.com.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

12 Ways To Incorporate Exercise Into Your Lifestyle Part 1

exerciseA New Year, a new you is usually what we like to think happens. You create New Year resolutions to lose weight, get in shape, exercise more, start a new career, or maybe buy a new home. Everyone wants to strive for something better or to be happier, what one does not count on is the fact that it is usually hard to do it alone or without a plan of some kind. That is why most people fail when it comes to their resolutions. When it comes to being healthier, getting in shape or losing weight – exercise is a big part of these resolutions.

No matter what your resolutions are they must be taken in small steps in order to have a lasting or permanent change because let’s face it nothing gets reinvented overnight.

Here are the first 6 of 12 ways to incorporate exercise into your lifestyle:

1. Create a mindset to move more – if you sit for long periods of time, try to get up for 10 minutes every hour and walk, start taking the stairs, walk around your workplace, stretch in your chair, park away from a store an entrance to your designated location, stand while on the phone, and if you watch TV this time can also be used by stretching or using a resistant bands at the same time.

2. Commit to your activity – commit to being active regularly. Schedule exercise like you would appointments on your calendar, even if it is only 15 minutes. Take a short walk after dinner and build up to a power walk from there; take exercise or fitness classes, swim, or even sign up for dance classes. Whatever you choose to do remember to start out small and build every day from there.

3. Find a favorite – if you do not enjoy it, you will not continue to do it. Try different forms of exercise and in different settings in order to find the right type of exercise for you. Maybe you would enjoy a spin class, aerobics, a simple exercise video in the privacy of your own home, swimming or dancing, or with an exercise buddy in the fitness room of your employment. Find the one thing that you enjoy doing that gives you energy, clear focus and concentration.

4. Don’t focus on the numbers – if you focus on weight loss then you may become discouraged if you do not see the results quick enough. Concentrate more on how good your body feels as you become stronger and healthier; and the emotional level that exercising has given you.

5. Cardio is not the only exercise – doing just cardio isn’t the way to go there should be some strength training involved as well. It helps to retain muscles as you age and an effective metabolism. Divide strength training up throughout the week focusing on one muscle group a day.

6. You should always come first – stress can take focus away from caring for yourself but if you neglect yourself you may create more problems than you solve. You aren’t going to be able to take care of anyone else if you don’t take care of yourself first. Make sure to take 15 minutes out for yourself each day no matter what.

So be sure to take time out for you and find a way to put exercise into your life one small step at a time.

If you need help finding a plan that best suits your lifestyle or would like help in discovering the what works best for you, contact me for your personalized plan. Please leave me a comment as well.

Come back tomorrow for the next part of this blog, the last 6 ways to incorporate exercise into your lifestyle. Please visit my website for more information on getting healthy at http://www.nspirehealthyliving.com.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

Are You Looking For A Change? Schedule Your Breakthrough Session Today

logo-questionnaire1Are You Really Sick and Tired? Do you need help in finding that new you?

TODAY I am offering my help in a 30 minute “New Year Breakthrough” session – opened to just 10 spots.

Well, today is the day for you to take advantage of it.

Simply claiming one of the spots is simple, but you need to act because I usually get pretty busy with my other programs that will soon be released.

Remember, in the “Breakthrough” session, I’ll walk you through:
-Discovering what is keeping you stuck!
-Creating a clear plan and steps to move forward!
-And we’ll decide on the one step you can take right NOW!

So, if you’re ready to stop struggling and start living a more healthy life, then I urge you to apply for one of these 10 “New Year Breakthrough” sessions with me now. Again, like you and I know, people are tired and want to do something about, especially NOW!

So, either comment below or send me an email now and answer the simple questions below:
IMPORTANT TO NOTE: You must answer ALL the questions to be eligible for this “New Year Breakthrough” session.
1) What is your name and tell me a little bit about your _________________(concern) and what do you want instead?
2) When it comes to __________________what are your biggest challenges?
3) On a scale of 1-10 (10 being the highest), how important is it to you to get these solved…and tell me why?
4) What do you think the #1 obstacle that’s kept you from solving these challenges?
5) What have you tried in the past that did not work for you?
6) Where would you like your _______________________to be in 6 months? 12 months? (Be realistic now, but do stretch yourself a little).
7) What is your phone number and e-mail address? I’ll have my assistant Tina contact you soon to let you know if you were accepted for one of these 10 exclusive spots.

So please email me at Mavis@nspirehealthyliving.net today with the answers to all of the questions above so that we may schedule your free breakthrough session today.

Remember, there are only 10 spots available and you must apply by Wednesday, January 14 to be considered.

So, for the New Year you can get some needed help! Send me an email today!

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

10 Tips on Building a Healthy Meal

nutriplateHealthy meals are more vegetables and fruit with smaller portions of protein and grains. You must adjust your portions accordingly on your plate to get what you need without too many calories. Think about a split plate in thirds, it usually has one bigger section and two smaller sections – the larger portion of the plate should be where your fruit or vegetable goes and the smaller ones are for your proteins and grains.

Here are 10 tips to building a healthy meal:

1. Make half your plate vegetables and fruits – vegetables are full of nutrients and may help to promote good health. Choose red, orange, and dark green vegetables such as tomatoes, sweet potatoes, and broccoli.

2. Add lean protein – choose protein foods such as lean beef and pork, chicken, turkey, beans, or tofu. Twice a week make seafood the protein on your plate.

3. Include whole grains – aim to make at least half your grains whole grains. Look for “100% whole grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber.

4. Don’t forget the dairy – pair your meal with a cup of fat-free or low-fat milk. They provide the same amount of calcium and other essential nutrients as whole milk without the fats and calories. You can substitute milk for soymilk as your beverage or add a fat-free or low-fat yogurt with your meal.

5. Avoid extra fat – using heavy gravies or sauces will add fat and calories to otherwise healthy choices. Steamed broccoli is great but avoid topping it off with cheese sauce instead use something like a small sprinkling of low-fat parmesan cheese or a squeeze of lemon.

6. Take your time – savor your food. Eat slowly, enjoy the taste and textures and pay attention to how you feel. Be mindful. Eating quickly may cause you to eat too much or have a stomachache or heartburn.

7. Use a smaller plate – use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating.

8. Take control of your food – eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose healthier options such as baked instead of fried.

9. Try new foods – keep it interesting by picking out new foods you’ve never tried before like mango, lentils or kale. You may find a new favorite. Trade fun and tasty recipes with friends and find them online.

10. Satisfy your sweet tooth in a healthy way – indulge in a naturally sweet dessert dish – FRUIT!! Serve a fresh fruit cocktail or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.

I hope these 10 tips help to building a healthy meal – by utilizing smaller portions and the right type of foods – you should be on your way to a lower calorie intake on a daily basis and weight management.

Do you need help with your healthy lifestyle design? Do you need more information about nutrition? If so, contact me today I can help!

Visit my website to learn more about healthy foods here. Catch up on all of my other articles on my blog here.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

10 Tips to Eating Healthy on a Budget

Grocery-shopping-on-a-budgetAre you always trying to find a way to eat healthy on a budget? Do you need to learn how to stretch your food dollars each week? There are always things that can be done when working with a food budget it’s just about knowing how to get to the end result of savings each and every time you shop. There are, of course, 3 main steps to help you get there each time: plan, appropriate prices and meal preparation such as preparing once and eating three times. Prepare your list ahead of time you shop and try not to deviate from it.

Here are 10 tips to keep you eating healthy even on a budget:

1. Plan, plan, plan! – before you head to the grocery store and/or health food store plan your meals for the week. Include meals like stews, casseroles, or stir-fries to help stretch the expensive items into more portions. Check to see what foods you already have and make a list to buy the ones you need.

2. Get the best price – check your local newspapers, online and at the store for sales and coupons. Ask about a loyalty or reward card for extra savings at the stores you shop in. Look for specials or sales on items that you have listed.

3. Compare and contrast – locate the unit price on the shelf directly below the product and use it to compare different brands and different sizes of the same brand to determine which one is more economical.

4. Buy in bulk – it is almost always cheaper to buy foods in bulk. Smart choices are family packs of items that can be frozen and used at a later date. Remember to make sure you have the freezer space for bulk frozen foods.

5. Buy in season – buying fruits and vegetables in season can lower the cost and adds the freshness. If you aren’t going to use them right away, buy some that still need time to ripen.

6. Convenience costs… go back to the basics – convenience foods like frozen dinners, pre-cut vegetables, instant rice, instant oatmeal, or grits will cost you more than if you make it from scratch and should not be on your list. Always select fresh! Schedule the time to prepare your own foods and save money.

7. Easy on your wallet – certain foods are typically low-cost options all year round. Try beans which are less expensive and provide lots of protein, carrots, greens or sweet potatoes and fruit such as apples or bananas are also good to select.

8. Cook once and eat all week – prepare a large batch of favorite recipes on your day off. Freeze in individual containers. Use them throughout the week and you will not have to spend money on take-out meals.

9. Get your creative juices flowing – spice up your leftovers by using them in new ways. Try leftover vegetable stir-fry, quinoa with vegetables such as mushrooms or your can top your garden salads with colorful raw vegetables. Remember throwing away food is throwing away money.

10. Eating out – restaurants are expensive so if you must go save money by getting the early bird special or going out for lunch instead of dinner or look for “2 for 1” deals. Stick to water instead of ordering other beverages which will add to the bill.

Are you looking for help in finding the right lifestyle design for you? If so, contact me today I can help!

Visit my website to learn more about nutrition here. Read more of my articles here at my blog.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.

10 Tips to Choosing The Controversial Fat-Free or Low-Fat Dairy Foods You Decide!

milkyogurtcheeseThe dairy topic always sparks this controversial subject. Dairy consists of milk, yogurt, cheese, fortified soymilk, non-organic, organic, processed, raw, grain, soy fed, and grass fed. However, dairy provides our bodies with nutrients such as calcium, vitamin D, potassium, protein and others for good healthy throughout our life. Choices should be low-fat or fat-free in order to cut calories and saturated fat. Older children, teens, and adults need 3 cups a day while children 4-8 years old need 2 ½ cups, and children 2-3 years old need 2 cups. Are you wondering what counts as a cup? My research states that 1 cup of milk or yogurt, 1 ½ ounces of natural cheese or 2 ounces of processed cheese. However, when consuming dairy this be mindful of where and what type of dairy you consume simply because of the controversy.

Here are 10 tips to eating and drinking fat-free or low-fat dairy foods:

1. Skim the fat – drink fat-free or low-fat milk. If you currently drink whole milk, gradually switch to lower fat versions which will cut calories but not reduce any other essential nutrients. You can also choose to make your own milk simply be blending raw almonds in a food processor and adding fresh dates as your sweetener.

2. Boost potassium and vitamin D and cut sodium – choose fat-free or low-fat milk or yogurt more often than cheese. Milk and yogurt have more potassium and less sodium than most cheeses. Almost all milk and many yogurts are fortified with vitamin D.

3. Top off your meals – use fat-free or low-fat milk on cereal and oatmeal. Top fruit salads and sweet potatoes with low-fat yogurt instead of higher fat toppings such as sour cream.

4. If you must, choose a dairy with less fat – many cheeses are high in saturated fat so look for reduced-fat or low-fat on the label.

5. What about cream cheese? – regular cream cheese, cream, and butter are not part of the dairy food group. They are high in saturated fat and have little or no calcium. If you must, there are also alternatives to these as well. Almond butter is an all-time favorite!

6. Ingredient switches – when recipes such as dips call for sour cream substitute plain yogurt. Use home make almond milk instead of cream, and try ricotta cheese as a substitute for cream cheese.

7. Choose sweet dairy foods with care – flavored milks, fruit yogurts, frozen yogurt, and puddings can contain a lot of added sugars. So, stay away from these altogether! These are empty calories that are not needed and does not contain any of the essential nutrients.

8. Caffeinating – if you are drinking coffee make sure to use fat-free or low-fat milk or a coffee alternative such as Teeccino Herbal and it’s caffeine free too.

9. Can’t drink milk – if you are lactose intolerant try lactose-free milk, drink smaller amounts of milk at a time or try soymilk. Check the nutrition facts label to be sure your soymilk has 300 mg of calcium.

10. Take care of yourself and your family – parents who consume alternatives to dairy foods show their kids that it is important. Dairy alternatives are especially important to build the growing bones of kids and teens. If you must, routinely include low-fat or fat-free dairy foods with meals and snacks.

Do you need help setting up a healthier lifestyle design to include nutrition? If so, contact me today.

Check out all of past articles here. Visit my website to learn more about nutrition here.

Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.