Tag Archives: diet

7-Day Brown Rice Cleanse

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In my house, we make food choices that will strengthen our bodies and we keep our portions in control (more on that soon!)  You better believe, though, when I get invited to a wedding, I enjoy delicious slice of wedding cake (is there anything better???)  And when it’s girls night, I eat my pizza and enjoy a yummy drink.  And when it’s Christmas time, I celebrate with my kids homemade decorated sugar cookies, salted caramel mocha’s from Starbucks(however I only get 2 pumps of syrup… that’s plenty!), and my favorite chocolate covered cherries that my Granda gives every year as long as I can remember.  There are so many memories tied up in those little chocolate candies and the child within me awakens every time I unwrap my box.
image… and these cherries were homemade by Kerry from buddingbaketress

So I’d be missing a sweet part of life if I rejected these treats.  Now, I say all that to say I’m feeling a bit sluggish from all the memories I’ve partaken in over the month of December. Blaaaa.

It’s time to clean house and rid myself of the toxin that have built up in my intestines. Fancy. 
Cleansing is controversial and can be dangerous.  For me, I found the 7-day brown rice cleanse to be very good.  I’ve done it a few times fully and a number of times I’ve gone on it for 4-5 days.  

WHY I’M DOING IT:
1.  To Boost my immune system – don’t have time to get sick
2.  To Clear the fog and cobwebs from my brain and get better brain focus  
3.  To Press the reset button on what my body is craving.  Then making good food choices is much easier.  

So here are the details of the 7-DAY BROWN RICE CLEANS.  My hubby will be joining me this time 🙂  and my kids will do a modified version.  They will drink one glass of veggie juice a day a long with a serving of brown rice and steamed veggies.  I don’t care if they like it… it’s only a few days and we have to break the habit of eating candy and treats everyday!

7-DAY BROWN RICE CLEANS 
THE NIGHT BEFORE… eat a green leafy salad to sweep your bowels
DAY 1

First thing in the morning, drink 2 fresh squeezed lemons, 1 tbsp maple syrup and 8 oz of pure water.  
Breakfast green energy drink: juice 6 carrots, 1 beet, 8 spinach leaves, 1/4 cup fresh parsley
Mid-Morning drink a cup of cleansing & purifying tea or burdock tea
Lunch have a veggie juice like Super V-7: 2 carrots, 2 tomatoes, handful of spinach leaves and parsley, 2 celery ribs, 1/2 cucumber, 1/2 green bell pepper, add 1 Tbsp of green super food
Mid-Afternoon glass of carrot juice
Dinner cooked brown rice and steamed vegetables, sprinkled with sea veggies, add 1 Tbsp of flax or olive oil and 1 Tbsp of Bragg’s Liquid Aminos
Before bed cup of herbal tea like peppermint, spearmint, or chamomile 

THE NEXT 6 DAYS 

have 2-3 glasses of mixed veggie juice throughout the day.  Don’t eat any solid foods during the day.  Have brown rice and steamed veggies as an early dinner.  

IF YOU DO THIS CLEANS

Drink water and herbal tea throughout the day.  Have V-8 on hand if you aren’t able to juice yourself.  You can also have miso soup.  Use filtered water and organic whenever possible.  You will need a juicer as well.  If you need caffein, drink green tea but no coffee.            Here’s a shopping list – hope it helps.
Resources
If you are out and need to grab a veggie juice, find a place like my local JUICE BAR or YOUR BURGER.  Ask them to leave out any fruit… just for the 7 days!  
 
I bought my “weird foods” and some regular food from swansonvitamins.com 
Here are their prices so you can compare.
flax oil  $7.79
organic brown rice  $3.85
100% pure organic maple syrup (16 oz)  $11.29
Maine Coast dulse flakes (sea veggies) $8.72
Wellements Daily Detox tea  $5.99
(gentle enough to take everyday)
organic spearmint tea $3.49
spearmint/peppermint medley tea 2.79
organic raw superfood $19.99
and you will receive a $5 coupon if you are a new Swansons customer!
 
I know some of these items are expensive, but remember
1.  This is all your food for 7 days.  NO EATING OUT!
2.  The stuff like superfoods and sea veggies last a lot longer than this 7 day period!
3.  You are getting SUPER NUTRIENTS with these items!

STIR FRY PIZZA…SLOW-CARB, GLUTEN-FREE, WHEAT-FREE

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I HAVE A NEW FAVORITE THING!

If you are SLOW-CARB, GLUTEN-FREE, WHEAT-FREE
or just trying to EAT BETTER,
you NEED to try this!
 Question:  Have you ever scrapped the toppings off of a pizza to avoid eating the crust?  No fun.  It’s basically the toppings of the pizza and I don’t miss the crust at all this way.  
This is the way I’m kinda obsessed with making it right now.  
You should be really creative with this and then tell me what YOU did!
Boars Head Pepperoni or Turkey
we use this kind.  They don’t Compromise!
 
Pasta/pizza sauce
purple onions
artichoke hearts
green bell peppers
a little mozzarella
1. Toss pepperoni/turkey, onion, bell peppers into a skillet and “Stir Fry”
2. Add artichoke hearts and cook a while longer.
 3. Then add pasta sauce.  Cook it until it’s bubbly and thickens up.
Crazy easy to make and kind of confused I didn’t think to do this sooner.  
But oh well, I have it now and I hope you do too 🙂

April-May Weight Loss Contest! Join in.

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Hey Friends!

For anyone who needs weight loss motivation, accountability, or just want to make your health journey fun, check this out:

My friend, Jamie Ivey – DreamingBigDreams, joined in on our Slow-Carb Challenge in January and did an awesome job!  She has now put together a fun weight loss contest for April.  You can do any weight loss plan you want.  Here’s the low down…

Everyone will submit $10 to the pot and the winner gets 1/2 and 2nd & 3rd place each get 1/4 of it.  It’s based on percentage lost and NOT lbs.

Jamie has created a FACEBOOK group for this event, so let me know if you want to join and I will send an invitation to join the group.  This is the best way to get encouragement, meet new people on the same journey you are on, and get tips and recipes on healthy food.

Email me ASHLEY@ASHLEYBENSONFITNESS.COM or leave a comment below if you want to join.  At that point I will give you the specific rules and details.  Oh, and share this with your friends and family… they might want to join with you 🙂

Slow-Carb: 2 MORE WEEKS!!!

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For most of us who have taken on the 
SLOW-CARB CHALLENGE 
this winter, we only have 2 more weeks left!!!!  
We have been at it for 4 weeks now and I have SO LOVED hearing all of stories!  Great things are coming from this push towards a healthy lifestyle!!!


A FEW THINGS:

  1. Be sure to check out the details for the slow-carb CONTEST and enter to win!!!!  Take a look HERE.  There will be great HEALTHY prizes given 🙂 🙂 🙂
  2. If you have a story or comment regarding the slow-carb challenge, let us hear it!  You can tell talk to us in the comments or email it to me and I will add it to the  “Quotes and Conversations” blog.
CHECK OUT SARAH’S BLOG!   
 She is a Slow-Carber and has shared some amazing recipes with us!  Thanks Sarah 🙂


This is SO good.  Everything about this is Slow-Carb except for the cheese.  I will be making this soon 🙂


Hummmmmm, I think that’s all for now.  
Oh, be sure to FOLLOW this blog to keep the HEALTH & FITNESS encouragement coming!

Thank you,
Ashley

THE BEST BEANS THING RECIPE

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This is the fastest, easiest thing to make ever.  
1. Sautee’ ONION and GARLIC in COCONUT OIL for a few minutes.
   (buy it at TROPICAL TRADITIONS – it’s seriously the best- don’t believe me?  Read the review)
2. Add some GROUND CUMIN.  I probably add about 1 tsp.
3. Cook for 1 minute.
4. Add 1 can of diced tomatoes.
5. Add 2 cans of BLACK BEANS.   RINSE THEM FIRST PLEASE!
6. And done.
 I love to add avocado and lime.  
 Now go make it and thank me later 🙂

Slow-Carb: Q and A

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FEELING LOW ON ENERGY?  
Eat beans.  They have the right kind of carbs to give you energy.  You should eat beans and/or hummus daily.   Read THIS to compare the nutritional content in different kind of beans.

CAN I EAT LUNCH MEAT? 
Yes.  I recommend BoarsHead.

WHAT CAN I ADD TO MY COFFEE? 
Up to 2 Tbsp of cream.

CAN I HAVE PROTEIN DRINKS?
Yes, but it must be unflavored whey protein isolate.

WHAT ABOUT PROTEIN BARS?
It’s best to stay away from them for the time being.

WHAT KIND OF SALAD DRESSING CAN I HAVE?
Non-creamy, sow-sugar dressing…Oil & vinegar is great.  Hummus makes a great dressing.

IS ALL SALSA GOOD?
Make sure it doesn’t have sugar.

CAN I EAT ANY CHEESE? 
I’m sorry but no… with the exception of cottage cheese.  Hard one for me!

ARE ALL VEGETABLES ALLOWED?  
Everything is good, but stay away from potatoes, sweet potatoes and yams.

CAN I EAT ANY FRUIT?  
No fruit for 6 days and then enjoy as much as you want on the 7th day.  Avocados and tomatoes are allowed everyday (in moderation) 

HOW MUCH SLOW-CARB FOOD CAN I EAT IN A DAY?
There is no limit!  Eat up 🙂

HOW MUCH SHOULD I EXERCISE WHILE ON SCD?
Being on this diet, you are putting a new kind of stress on the body.  Exercise should be moderate for the next few weeks.  Weight loss can actually stall if you push too much.  I recommend exercise 20-40 minutes, 2-3 times per week for the time being.  When the diet is over, we can rev up our workouts!

WHAT IS ALLOWED:
unsweetened cocoa
unsweetened almond milk
vanilla extract
… In the beginning these may seem to not be sweet at all, but your tastes will change and they will become sweet treats!

Remember that the slow-carb diet is a temporary 6 week plan to replace bad habits with good food choices and to redesign the body. 

Have a question?  
Leave a comment and I will do my best to answer!

Read THIS to get started on the Slow-Carb Diet.
Read THIS for the Slow-Carb rules.
Read THIS for a Slow-Carb Shopping List.
Read THIS for an example of a SCD Weekly Meal Plan.
Read THIS to find out if you should take Supplements while on the SCD.
Read THIS for Failure-Proofing Behaviors.
Read THIS for a Slow-Carb 3 Minute Breakfast video.

For a great boost in reaching your goals, consider joining me this summer on a HEALTH & FITNESS RETREAT!  Now booking for the June 2-6 trip.  Read HERE for details. 






SQUASH CHIPS

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This is one of my favorites snacks.  
Y E L L O W   S Q U A S H   and   Z U C C H I N I
 
I’ll show you the basic way I make them.
1.  Slice these babies up thin.
2. Put them in a zip-lock bag, 
drizzle in some EVOO  
and lightly sprinkle them with salt.
3.  Lay them flat on a cookie sheet lined with foil
to save on clean-up time 🙂
I did add a small amount of parmesan cheese on top. 
 4.  Bake.
I baked this batch at 200° for 3 hours.  
They came out great. 
I have also cooked them 350° for 25-30 minutes.
I go this route when “I can’t wait any longer!”
Play around with the seasoning, temp and cooking time…
and SHARE WHAT YOU FIND IS GOOD!

Slow-Carb: Supplements to Consider

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Our goal is to reduce our body fat, and that is exactly what we will do if we stay committed to this eating plan.  But it is essential that we are feeding our body everything it needs to function properly and be strong. 
 If we neglect this, then we are harming our body. 

The nutrients are at risk of being low during this diet:

POTASSIUM.  MAGNESIUM.  CALCIUM.
This diet will cause excess water loss, 
and that includes electrolytes.  

OPTIONS…

1.  Take a supplement.
2.  Make sure to get these essential nutrients from your food.


P O T A S S I U M

*** 4,700 mg per day of potassium is recommended for an average, healthy 25-year-old man***


AVOCADOS 
CONTAIN 60% MORE POTASSIUM THAN BANANAS.  
AVOCADOS 
CONTAIN 75% INSOLUBLE FIBER.

  • Lima beans, cooked, 4.9 cups (1 cup = 969 mg)
  • Chard, cooked, 4.9 cups (1 cup = 961 mg)
  • Halibut, cooked, 2.6 fillets (half a fillet = 916 mg)
  • Spinach, cooked, 5.6 cups (1 cup = 839 mg)
  • Pinto beans, cooked, 6.3 cups (1 cup = 746 mg)
  • Lentils, cooked, 6.4 cups (1 cup = 731 mg)
  • Salmon, cooked, 3.4 fillets (1 fillet = 683 mg)
  • Black beans, cooked, 7.7 cups (1 cup = 611 mg)
  • Sardines, 7.9 cups (1 cup = 592 mg
  • Mushrooms, cooked, 8.5 cups (1 cup = 555mg)


C A L C I U M
***1,000 mg per day is recommended for an average, healthy 25-year-old man***
  • Salmon with bones, 1.1 cups (1 cup = 919 mg) 

Tim Ferriss says, “Great tasting if you’re a cat” LOL 

  • Sardines with bones, 1.8 cups (1 cups = 569 mg)
  • Mackerel, canned, 2.2 cups (1 cup 458 mg)
  • Tofu, firm, 3.6 cups (1 cup = 280 mg)
  • Collards, cooked, 3.8 cups (1 cup = 266 mg)
  • Spinach, cooked, 4.1 cups (1 cup = 245 mg)
  • Black-eyed peas, cooked, 4.7 cups (1 cup = 211 mg)
  • Turnip greens, cooked, 5.1 cups (1 cup = 197 mg)
  • Tempeh, 5.4 cups (1 cup = 184 mg)
  • Agar, dried, 5.7 cups (1 oz = 175 mg)
Looks like I might need to take a calcium supplement 🙂  


M A G N E S I U M
***400 mg per day is recommended for an average, healthy 25-year-old man***
  • Pumpkin seeds, 2.6 oz (2 oz = 300 mg)
  • Watermelon seeds, dried, 2.8 oz (2 oz = 288 mg)
  • Peanuts, 1.6 cups (1 cup = 245 mg)
  • Halibut, cooked, 1.2 fillets (half a fillet = 170 mg)
  • Almonds, 5 oz (2 oz = 160 mg)
  • Spinach, 2.5 cups (1 cup = 157 mg)
  • Soybeans, cooked, 2.7 cups (1 cup = 148 mg)
  • Cashews, 5.5 oz (2 oz = 146 mg)
  • Pine nuts, 5.7 oz (2 oz = 140 mg)
  • Brazil nuts, 6.3 tbsp (2 tbsp = 128 mg)
*** All this information is found in Tim Ferriss THE 4-HOUR BODY.

For a great boost in reaching your goals, consider joining me this summer on a HEALTH & FITNESS RETREAT!  Now booking for the June 2-6 trip.  Read HERE for details.