by Flow, March 20th, 2013

Written by Flow’s favorite guest blogger Lauri Bosserman

Summer’s almost here, you’re feeling bloated and rundown and you are dreading swimsuit season. Sounds like your body is just begging for a fresh start, a re-boot, a springtime detox.

There are a million reasons to detox – and probably a million different ways to go about it. But, what must one look for, what’s the best way?

I’ve seen in my practice that to be completely effective, a detox program needs to contain the following key components.

  • fiber to scrub the gut, bind toxins and promote their elimination
  • anti-microbial herbs to kill bad bugs in the gut and maintain healthy flora
  • targeted nutrients to boost the liver and prevent the accumulation of toxins
  • digestive enzymes to help the body break down food and assist digestion
  • a dietary plan that eliminates problem foods, but doesn’t leave you feeling hungry

An effective detox must not only address the toxins we eat, drink, breath and put on our bodies every day – but just as important – it MUST contain the specific ingredients needed to neutralize or eliminate the internal toxins the body creates as it performs it’s normal everyday functions.

Without these targeted nutrients to clear out the bodies own biochemical and cellular waste, your body won’t be getting the cleanse it really needs.

A safe and effective cleanse won’t:

  • make you feel woozy from lack of nutrients or food.
  • have you praying for the detox to end.
  • make dining with family and friends almost impossible.
  • starve you for weeks.

What it will do is:

  • kill bad bacteria in the belly that are a major source of toxicity and weight gain.
  • clear out accumulated toxins that slow digestion and elimination.
  • drench your body in nutrients leaving you feeling energized and vibrant.

Here are my top five reasons to do a good detox this spring:

1) A good detox will make your engine purr.

Just like your car runs better after a tune-up, our bodies function better when they’re purged of the built-up waste products and toxins that compromise health. The toxins and chemicals of modern industrial life assault our bodies every day. Our systems are constantly neutralizing and eliminating them, but the problem is, over time, this exposure overwhelms the detox organs, (primarily the liver and the gut). So, instead of getting eliminated, toxins wind up being stored in various tissues, bodily functions start to slow then falter, setting the stage for the development of chronic diseases.

A periodic detox will keep your engine humming and help you to maintain good health in the long-term.

2) A detox has wonderful side effects.

Although the primary goal of a good detox is to reset and optimize detox function, the side effects are wonderful too – most people will experience:

  • Weight loss
  • A boost in energy levels
  • Less bloating and puffiness
  • Clearer skin
  • Improved digestion
  • Better sleep
  • Relief from aches and pains

3) A detox program is like a vacation for digestion.

A good cleanse resets your body, giving it a fresh start. Your digestve organs will get a vacation from the bad stuff allowing your body’s natural detoxification systems to reboot and return to peak performance.  Herbal anti-microbials diminish the flood of internal toxins from yeast and parasites, lightening the load on the liver so it doesn’t get overwhelmed. Digestive enzymes ensure fewer negative effects from undigested foods. Fiber feeds the cells lining the intestines thereby supporting cellular integrity and decreasing inflammation. Eliminating foods that often cause sensitivities or reactions will give your digestive system a well earned rest.

4) A good detox will create a heightened sense of well-being

A good detox should make you feel buoyant, energetic and vital, not spaced-out, deprived, physically weak or cranky. By not ingesting the toxins and irritants that are a common cause of sensitivities, reactions, irritation and inflammation – the work load on your body is reduced – which leaves your engine with more energy for other things. You should feel lighter and more mentally focused.

5) A good detox could possibly change your life

One of the most powerful things I see in my practice is the life-changing effects of living a healthier lifestyle. Not only is an effective cleanse like giving yourself a good wash and polish on the inside, but it often makes a powerful entry point into living a healthier lifestyle. Many of my patients feel such a big change in such a short time, that they want to remain feeling that way. A good cleanse can kick-start healthy habits and get you started on the path of smarter choices and sustainable health – the cornerstone of long-term wellness.

You simply feel so good and you don’t want it to stop.

OK, so what’s the best way?

No matter which detox you choose, be sure that it supplies all of the critical components needed for an effective detox. Remember that a good cleanse is not about deprivation or starvation, it’s an active process. It’s not just about juices or powders or pills, but equally about supporting yourself with fresh nourishing food to replenish your system.

With your detox systems running smoothly your body will perform more efficiently – just like it should – leaving you looking and feeling better than ever – it’s the perfect way to get ready for swimsuit season.

Basic Green Smoothie

Adding greens (the dark leafy kind, cucumbers or even celery) to a smoothie, amps up the nutrients, vitamins, minerals, enzymes and fiber, and because it’s liquid nutrition, they are easy on your digestive system.

For fantastic green smoothies, blend all the ingredients with 1 or 2 cups pure, filtered water in a high-speed blender.

This green smoothie with ginger aids in digestion, is high in antioxidants and builds your immunity.

1 head organic romaine lettuce

3 large leaves organic kale

1 medium cucumber

1 lemon peeled

1 frozen banana

1 inch ginger, peeled

1 organic, granny smith apple

1 to 1½ cups pure water

Blend in a high-speed blender

www.wellandgoodstudio.com

lauri.bosserman@gmail.com

 

Categories Yoga Diet & Nutrition
by Flow, January 25th, 2012

It’s National Oatmeal Month so we thought we’d share our favorite recipe!

No matter what form it takes, oats are a superfood whose health-promoting powers are truly impressive. Plus they’re delicious and great fuel for your morning yoga practice.

Megan asked her dad, Vince Griffith, to share his famous, no-fat-added granola recipe with the Flow Yoga community. Many a morning, the entire Griffith family has been welcomed into the kitchen by this incredibly satisfying and healthy treat.  Take it away, Mr. G!

I wanted my granola to be enjoyed, but did not want excessive oil, salt or sugar. This is the one that many people have enjoyed, and it could be added to in so many ways. I use Costco products as they are of the highest quality and very cost effective.

4  cups of old fashioned oats…..NOT INSTANT!

1  tsp cinnamon

zest of an orange… this really is best, but orange extract can be a substitute

1 cup of pecans chopped, not minced

5 or 6 oz honey

1 tsp vanilla

Thence: In a bowl

add oats

add cinnamon, and stir

add zest, and stir

Add pecans…the reason I delay this is to distribute the cinnamon and zest and not have them collect in the crevices of the pecans

At this point I have the honey and vanilla in a pyrex 2-cup, and use a whisk to mix them. Add the honey mix to the oats, and spend a bit of time mixing them so that they are incorporated. I use the spoonula Rubbermaid makes. It will be a glutinous mix. Spoon it into a 10×14 pan with sides, as you will stir it/flip it in a while.

I have settled on a 250-degree oven, and checking after 30 minutes. When checking you are looking to see whether it is overcooking on the edges. If it is, then use a spatula and move the edges towards the center and continue cooking until everything is approximately the same color. You want it to be golden or darker, but not burnt. 40 to 45 minutes seems a suitable cooking time to most of us.

I have tried substituting maple syrup for some of the honey, and it has a demonstrable effect, in that it doubles the price, but not the flavor! But you could try it. I’ll often double this recipe because it keeps and takes so long to make.

After you try it out, all of the amounts may be changed, but reducing the honey would be a mistake as it adds the perfect amount of flavor. (Once you add fruit, you would not want it sweeter.)  We put different additions out and let people add what appeals to them. We highly recommend Costco’s dried cherries. This great granola recipe can be eaten as is, or with yogurt, or milk but hurry, hurry, hurry, as crisp is best.

 

Categories Yoga Diet & Nutrition
by Flow, January 15th, 2012

Written by Lisa Lermitte

Along with the holidays come cold and flu season, and as we all know in Northern VA, something is always going around.  We all know to wash hands frequently, but here are some other natural tips that will build up the immune system to be more resilient to the virus, and work to prevent colds or flu.

  1. Relax -  Stress is our reaction to any life event and if not addressed, throws our bodies out of balance and into a state of dis-ease – not only physically but emotionally and spiritually. Stress also reduces the immune system’s effectiveness. So breathe, take a yoga class and really enjoy your savasana, or find just 10 minutes a day to sit quietly and meditate.
  2. Open your Heart – poses that open your heart, such as Bhujangasana (Cobra Pose) and Setu Bandha Sarvangasana (Bridge Pose) stimulate blood flow to the thymus, an organ nestled behind the breastbone that is instrumental in the growth of T-cells, the immune system’s frontline. According to Hema Sundaram, an integrative physician in Washington, D.C.  practice these asanas once daily for prevention, and twice daily if you feel a cold or flu creeping on.
  3. Neti Pot – Cold viruses can enter through the nose’s mucous membranes. Using a neti pot is a natural and easy way to flush excess mucus and other airborne allergens such as pollen or dust from the nasal cavity.  It is actually very easy to use.  I have found that the proper angle of your head tilt and warm water are the key. It can also help to clear a congested nose.  In Ayurveda, this is a daily morning routine to help keep one balanced.
  4. Eat healthy -  Eating healthy is one important step to take any time of the year. We are what we eat and eating healthier will lead to a healthier body and stronger immune system. Skip the junk foods and reduce sugar consumption. As little as 1 teaspoon of sugar (from any source) can suppress the immune system for up to 4 hours. Reduce your meat consumption, your body has to work harder to digest meats. Vegetables and fruits are nutritional powerhouses, and with citrus coming into season in the winter, eating lots of oranges is a cheap way to support your immune system and boost your vitamin C.  Both garlic and onion have anti-bacterial, anti-fungal and anti-viral properties which will help fight infection and strengthen the immune system.
  5. Skin Brushing – Our skin is our barrier to the outside world and skin brushing is a great way to cleanse and promote a healthy lymphatic system, vital for our immune system and general well-being. It has numerous benefits such as helping with detoxification, removing dead skin (exfoliation) to open the pores, stimulating circulation, cleaning the lymph system and increasing cell renewal. You can use a natural bristle brush or the finer side of a pumice stone (not as rough) which is what I use in the shower since it has to be wet. Simply use long strokes towards the heart. It feels like a massage for your skin and is better than any exfoliator!
  6. Water – Of course! Water is on just about any health tip list because it is vital for the proper functioning of all our body systems . Stay hydrated with filtered water, herbal teas are also a good addition.

 

Wishing everyone a happy and healthy 2012.

Namaste,

Lisa

Categories Yoga Diet & Nutrition
by Flow, November 11th, 2011

Greetings Flow(ers),

Refined sugar, saturated fats, processed foods, caffeine, alcohol, artificial sweeteners and preservatives.  My diet was loaded with them. No wonder I was sluggish, irritable, gaining weight and suffering from migraine. Last Fall I removed most of these things from my diet and was delighted with the results. I had more energy, my yoga practice was evolving, and according to my doctor, my blood pressure and weight both went down. Oh and those migraines – they vanished!

This Fall, I decided to try a detox in conjunction with Flow Yoga’s 25 day challenge. Since it was my first attempt at detoxing, I chose to detox during the day by enjoying a green juice/smoothie for breakfast, soup and/or salad for lunch followed by a regular, healthy dinner.

Here’s what I learned:

- Don’t let the color fool you – green smoothies are surprisingly good. The trick is finding the ingredients you like so that you will want to drink it! Even though my 7 day detox officially ended two weeks ago, I still have – and look forward to – my green smoothie each morning.

- Try a handful of kale in your morning smoothie – not only is it packed with nutrients, it’s delicious.

- Getting up just a half an hour earlier will allow you time to stretch, make a green smoothie or juice, and pack a healthy lunch.

- Don’t wait until you are hungry to think about what you will eat.  A little planning will help you make healthier choices and save money.

- Schedule yoga – or whatever exercise you enjoy – just like you would schedule a doctor appointment.  Put it on the calendar.

- Eating out is more expensive than buying healthy, organic foods.

- We all need fat in our diets. Olive oil and avocado are good fats esp. on a salad! Raw foods are better for our digestive systems than fiber. Who knew??

- Having a beverage with a meal actually hinders digestion.

- Don’t be so hard on yourself.  If you slip up, no big deal. Just begin again and focus on your accomplishments.

- It is much easier to fold, twist and bind in yoga class when your body is not full of processed foods.

- Frozen coconut milk – SO delicious! 

Congratulations to my fellow detoxees/challengers for a job well done! Here’s to healthy living!

Suzy

Categories Yoga Diet & Nutrition
Flow Yoga – Leesburg, Virginia Yoga Studio
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