Thanks to much of what we hear in the media, cleansing has earned a reputation for being unhealthy and even unsafe. When you hear the word “cleanse”,  you immediately think of all-liquid diets, expensive supplements and short-term deprivation for short-term gains?

 The truth is, a cleanse doesn’t have to involve any of the above—and if you cleanse in a healthy, supportive manner, you can achieve lasting results in weight loss, energy gain and full-body health.

 The following are four myths you may have heard about cleansing. Understandably, these myths may cause you to be  hesitant to try a cleanse.

Keep reading to find out the truth behind these myths and why cleansing might be just what your body is craving.

Myth # 1: You won’t enjoy anything you’re eating while on a cleanse.
While you might have to eliminate certain foods that you enjoy, cleansing isn’t all about eating lettuce with a drizzle of olive oil. There are many delicious recipes that can be prepared using healthy ingredients that not only taste amazing, but nourish and cleanse your body.

The best part is, many of them don’t involve any fancy ingredients and can be prepared even by a cooking novice. In fact, my cleanse participants always discover new foods and recipes that they absolutely love that have become staples in their diets long after the cleanse ends.

Myth #2:  You’ll constantly be hungry while cleansing.
While you might end up consuming fewer calories while following a cleanse, you shouldn't feel deprived or hungry. Going on an extremely low-calorie diet can actually disrupt your hormones and metabolism, making your body less efficient in the long run.

Everyone’s caloric needs are different, so a cleanse should never dictate how many calories you consume. By consuming whole foods that provide you with the right nutrients, you help cleanse your body while feeling satisfied.  My participants are always amazed that they never feel hungry during my cleanse.

Myth #3:  You need to do an all-liquid cleanse to remove toxins from your body.
Liquid-only cleanses have had more than their fair share of popularity. These types of cleanses can backfire: Not only do people often gain the weight back as soon as the cleanse ends, but such restrictive eating for several days can be detrimental to your health. An effective cleanse will include a variety of whole foods to help nourish your body and produce long-term results.

Myth #4: Cleanses are just a way for people to make money on expensive supplements.
Supplements involved in a cleanse should be just that, a supplementary part of the program, not the primary source of your nutrition.  While on a cleanse, you get most of your vitamins and minerals from whole-food sources.

Supplements may be recommended to help your body make the most of the nutrients it receives from these foods.  For example, by including probiotics in your diet, you help your body produce vitamins, absorb minerals and remove toxins from the body.

Aside from the benefits discussed above, cleansing is an incredibly effective way to identify if you have any food sensitivities, balance your hormones, and establish healthy habits for the long term.

I’ve worked with cleanse participants who not only have lost weight and kept it off, but who have also seen their energy level skyrocket, their skin clear up and even their allergies disappear.

Are you ready to discover the benefits of healthy cleansing for yourself?
Click here to learn more about my online 7-Day Cleanse.

What questions or concerns do you have about participating in a cleanse? Email me at mona@bodybalancecoaching.com. 

Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun's light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.

How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time to renew and refresh vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.

Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. Then each time you go to the market, pick up a new green to try. Soon you'll find your favorite greens and wonder how you ever lived without them.

Click here for Sautéed Kale with Shiitake Mushooms recipe

Have you ever added home grown greens to your smoothie?  This month, in most locations, is the right time to plant dark leafy greens in seed form or as a baby plant to transplant.  This is a great way to have a colorful garden and maximize your nutrients with freshly cut greens.



Start with Healthy Soil. To grow a healthy garden, whether in the ground or in containers, choose organic soil, fertilizers and amendments (material added to improve soil and provide better growing environment for the roots).  Try to stay away from the chemical fertilizers, herbacides and pesticides.

Obtaining baby plants. If you are not able to grow your plants from seeds, buy a starter plant to transplant.  Before transplanting baby plants outside, be sure to acclimate them to the outdoors, between 3-4 days. If you are growing plants from seed you can soak them in water over night to start the germination process. 

Establishing a healthy plant.  A great product to help the roots establish both as seed or a transplant, is called Myke or Mycorrhizal fungi.  It colonizes the roots, and increases the plants ability to absorb nutrients and water from the soil, so you have a healthier plant to eat. Myke needs to be in contact with the roots of the plant.  You can add it to the lining of your small holes for the seeds or dap the product directly on the roots when transplanting a baby plant.

Growing a healthy plant. Another helpful secret for your edible garden is kelp seaweed fertilizer, which provides beneficial nutrients.   One brand is Age Old Kelp.  Check your local nursery for a band available in your area.    

Fun Greens to Grow
All these plants are easy to grow in the ground or in a pot.  You can simply snip off the larger leaves for smoothies and the plant will continue to produce more leaves. 

Swiss Chard is a colorful and nutrient dense plant to grow.  It comes in several varieties with many pretty colors.  You can harvest when they are 6-8 inches tall.  It is an excellent source of Vitamins A, C, and K.

Kale prefers full sun to partial shade and well-drained soil.  Kale is high in calcium, antioxidants, vitamin K and lowers cholesterol

Spinach is another popular addition to smoothies and also likes full sun to partial shade.  It is an ideal source of vitamin A, iron, calcium, beta-carotene, and antioxidants.

For great gardening tips visit  www.tagawagardens.com. 
Click here for a green smoothie recipe.

Not all fats are created equal. Heavily processed, hydrogenated "trans" fats that are common in processed packaged foods are bad and compromise the cardiovascular and immune system.  "Trans" fats also contribute to behavior problems, weight gain, skin breakouts, high blood pressure, and liver strain. While you definitely don't want "trans" fats in your diets, your body needs fat for insulation, vitamin and mineral absorption, and to protect your organs. So what kind of fat should you be eating? 

What you want to strive for are high-quality fats that can help your metabolism, keep hormone levels even, nourish your skin, and provide lubrication to keep your body functioning fluidly. 

So which fats keep you healthy? 

Healthy fats are found in healthy foods. Below is a list of fats to include in your diet as well as the ones you want to avoid. 

• Include fats from avocados, olives, coconuts, wild salmon, and omega-3 rich organic eggs. Additional sources are whole nuts and seeds, and butters like almond butter, sunflower butter or tahini.
  
• Avoid expeller-pressed, refined, and solvent extracted.
  
• Tip: Look for the highest quality organic oils when shopping. Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. 
  

How to Use Health Fats when Cooking

• For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or coconut oil.
  
• When sautéing foods, try organic extra virgin olive oil. Or better yet, try water sautéing and then adding olive oil just before serving.
  
• Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.
  

Click for a healthy avocado dip recipe