Fitness Blog Miami

Start Off Fresh Cleanse for the New Year

December 29,2017 / 0 Comments / Start Off Fresh Cleanse for the New Year

What better way to start off the New Year than with a renewing Cleanse? Maybe you overindulged during the holidays and want to drop a few pounds, or maybe you want to start the New Year with a clean slate to motivate you to eat better throughout the year. This cleanse is NOT a juice cleanse but rather you will eat foods containing super antioxidant ingredients to stimulate your body’s own detoxing powers without disturbing your metabolism.  On this mostly plant-based Cleanse, you get to eat foods, but you must follow the plan exactly and NOT eat any added sugar, salt, dairy or processed foods and drink no alcohol.  You start the day with lemon infused water upon waking and have your first shake within 30 minutes.  Try to eat every three hours to prevent a drop in your metabolism.


Drink plenty of water or Fat Flushing green tea

Exercise moderately every day

Get restful sleep. Aim for 8 hours per night

Eat organic, unprocessed foods only


Skip meals

Drink alcohol

Eat dairy

Add sugar or another sweetener

Eat out

Eat processed foods

Stop the program. If you mess up, just get back on!

Each day includes a breakfast smoothie, a lunch, a dinner, and your choice of snacks.  Drink plenty of fluids during the Cleanse. These can include water (flavored with lemon or other natural fruits or spices), caffeine free herbal teas or sparkling water.

You should also incorporate mild to moderate activity such as walking, swimming, yoga, Pilates or biking at a moderate pace for 30-45 minutes a day. The idea is to get moving so that your body releases toxins into the blood stream that can be eliminated through your largest organ; your skin, by sweating! But don’t overdo exercise during a Cleanse, as you will deplete your body too much!

Should you feel any headache or nausea during this program, it is a normal and natural feeling as the toxins enter your blood stream. Don’t be alarmed but drink extra fluids to speed up elimination and go easy on yourself! Your goal should be to have to visit the bathroom every 90 minutes to pee. Then you know you are flushing correctly.

You should also add a few NATURAL herbs to assist your detoxification:

Milk Thistle, 175 g., once per day

Dandelion Root, 400 mg, 1 capsule per day

Probiotics, 1 capsule per day

Astragalus, 450 mg. 1 capsule per day

Vitamin C, 1,000 mg 3 times per day

Take herbs as directed on the bottle and make sure to drink 8 oz. of water with the capsules.

Every day you can have a Mid-afternoon snack:

10 almonds or walnuts and a big glass of water with lemon

Make a large pitcher of this FAT FLUSHING TEA to drink every day:

In a large pitcher, combine 2 quarts brewed organic green tea (8 cups) with slices of orange, lemon, and lime to give it a citrusy-sweet flavor with no added sugar. Enjoy up to 1 pitcher a day. Serve over ice (or drink hot)

Every evening before bed:

Chamomile Tea


1 cup water

1 organic chamomile tea bag


Add one cup water to a small saucepan, bring to a simmer, remove from heat and add one tea bag. Allow tea to steep for 3-5 minutes. In a quiet place, sip tea slowly and allow your body to relax without any distractions.

Serves 1

Day One:

Start each day with a glass of water and fresh lemon to activate your cleansing right away.


Matcha Protein Smoothie

1 scoop Plant Based protein powder

1 cup unsweetened almond milk

1 cup spinach

1 green apple, cored

½ teaspoon matcha powder

Combine all ingredients in a blender and mix until smooth.


Cleansing spring salad

For the salad:

2 medium golden beets

4 large carrots

1 cucumber

3 tablespoons sesame seeds

1/4 cup chopped cilantro

1/2 cup micro greens or sprouts


2 tablespoons extra-virgin olive oil

1/2 teaspoon garlic powder

1/4 teaspoon dried onion

1 dash paprika

1 teaspoon chili powder

1/2 teaspoon cayenne pepper

1/2 teaspoon sea salt


Peel and slice the beets and carrots. Put them in a steamer basket over boiling water and steam just until tender (about 7 minutes).

While the beets and carrots steam, quarter and slice the cucumber and place in a large mixing bowl. Toss with the sesame seeds, cilantro, and half of the micro greens or sprouts.  Set aside.

Remove the beets and carrots from the heat and rinse them under cold water to cool them quickly. Strain well to remove excess water and toss them with the cucumbers.

Wisk together all the dressing ingredients in a small bowl and pour half of it over vegetables. Toss well to combine.

Arrange the mixed greens on a platter and drizzle with the remaining dressing. Top the greens with the beets, carrots and cucumbers. Garnish with the remaining sprouts and sliced avocado.

Day Two:


Raspberry Chia Protein Smoothie

1 scoop protein powder

½ cup frozen raspberries

1 tablespoon chia seed

1 tablespoon unsweetened cocoa powder

1 pinch ground cinnamon

Combine all ingredients in blender and blend until smooth.


Quinoa & Greens Salad:


1/2 cups cooked and cooled quinoa

1-2 thinly sliced radishes,

2 cups mixed greens,

Thinly sliced red onion and cucumber.

Toss salad with the dressing and top with 1/8 thinly sliced avocado and a few more radish slices.


Baked fish with bok choy

5 oz cod fillet

1 tsp olive oil

zest of 1 lemon

salt and pepper

aluminum foil

Bok Choy

1 bok choy

2 large Portobello mushrooms, sliced

2 scallions

1garlic clove

¼ tsp. ginger, chopped

¼ chili pepper chopped

1 tsp soy sauce or Braggs Liquid Aminos

1 tsp sesame oil

aluminum foil


Preheat oven to 350 degrees. Brush cod with vegetable oil, sprinkle with salt and pepper, top with lemon zest. Place in foil. Fold to make a pouch.

Place bok choy ingredients in foil. Fold to make a pouch. Place foil packets on cookie sheet and bake for 15 minutes.

Remove from oven. Add bok choy to serving plate and top with cod Sprinkle seame seeds on top. Enjoy.

Day Three:


Chocolate Morning Wake-up:

1 cup unsweetened almond milk,

1 cup baby spinach,

1/2 frozen banana,

2 tablespoons unsweetened cocoa powder,

1 tablespoon super food greens, (spirulina)

1 scoop plant protein powder

Combine all ingredients in a blender. Blend until smooth. Serve immediately.


Super Power Salad

1 cup spinach, torn into bite size pieces

1/2 avocado, chopped (refrigerate the other half for another salad)

1/3 red onion thinly sliced

1/2 cucumber, sliced

1 carrot, grated

8 almonds, sliced

1 cup sprouts

1/2 cup fresh parsley

1 tomato, diced

1 cup (chopped) roasted chicken breast, optional

Basic Dressing

Juice of 1 lemon

1 tablespoon extra-virgin olive oil

1 teaspoon dried oregano

1/4 teaspoon black pepper

Sea Salt to taste (pinch)


Add the salad ingredients to a large bowl and toss to combine. In a small bowl whisk together dressing ingredients and drizzle over salad. (This recipe can easily be made into a family salad by increasing the ingredients.)


Fat Flushing Soup:

(Dinner for day 3 AND 4!)


1 medium sweet potato, peeled and cut into 1″ cubes (optional, 1 medium zucchini sliced into 1″ round pieces)

3 carrots, peeled and sliced

1 stalk celery, diced

1 small yellow onion, diced

1 clove garlic, minced

Kosher or sea salt to taste

1/2 teaspoon black pepper

1/8 teaspoon allspice

1 teaspoon paprika

1 bay leaf

2 (15 ounce) cans black beans, rinsed and drained (, the beans are for added protein and fiber)

2 cups vegetable broth, low-sodium

1 (14.5 oz.) can diced tomatoes

4 cups baby spinach, loosely packed


Add all ingredients, except spinach, to a slow cooker. Cover and cook on low 6 to 8 hours, or until the vegetables are tender. Add spinach, stir and continue cooking just until wilted, approximately 5 minutes. Serve and enjoy!

Tip: If you prefer a thicker stew, after 5 hours of cooking, simply remove 1 cup of soup, along with ingredients, mash ingredients with a fork, return to the slow cooker, stir and continue cooking 1 to 3 hours.

Stove-top Method: Follow the same instructions above for prep, cover, and simmer until veggies are tender, approximately 2 hours. Stir every 15 minutes to prevent sticking. Add spinach at the end of cooking time, remove from heat, cover and allow spinach to wilt before serving.

Day Four:


Coconut Power Smoothie


1 cup unsweetened almond milk

1 banana

2 cups raw spinach

1 scoop plant protein powder


Place all ingredients in a blender and blend until smooth.  Enjoy!


Green bean power salad


2 teaspoons extra-virgin olive oil

2 cup broken green beans, remove strings

1 zucchini, sliced

1/2 cup sprouts

8 almonds, sliced

2 cloves garlic, minced

Juice of 1/2 lime or lemon

1/2 teaspoon dried oregano

1/2 teaspoon black pepper

Sea salt to taste


Combine all ingredients in a medium skillet, sauté over medium heat just until heated thru, about 5 minutes. Drizzle with additional lime juice and serve. For added protein sever with ½ cup cooked quinoa.

Mid-afternoon snack:

10 almonds and a big glass of water with lemon

Fat Flushing Soup:

See directions from day three.

SNACK for any day

Spicy baked chickpeas 

2 cans, or 3 cups, chickpeas

2 tablespoons extra-virgin olive oil

1/2 teaspoon garlic powder

1/4 teaspoon dried onion

1 dash paprika

1 teaspoon chili powder

1/2 teaspoon cayenne pepper

1/2 teaspoon sea salt


Preheat oven to 400 ° F.

Drain and rinse chickpeas in colander. Rub dry on paper towels, removing skins from chickpeas.

In a medium-sized bowl, stir chickpeas and remaining ingredients until well blended.

Place chickpeas on a baking sheet and bake for 20 minutes. Let cool and then bake for an additional 10-20 minutes.

Congratulations, you made it! You are now ready to go onto a sensible fat loss meal program that incorporates the accurate portions of protein, fat and carbohydrates for your goals.  Ease into normal eating slowly to respect and maintain the results Cleanse that you just accomplished. You should feel better, more energized, less bloated and more clear-thinking than just five days ago, as you have flushed out fat and toxins! Now is the time to eliminate processed foods and junk foods from your diet completely as you have rid your system of them and lessened cravings. The cleanse can be repeated as often as you want, until you have reached desired results or whenever you feel the need to do a quick reset.

For more help with further meal planning and workouts please contact us at or purchase the book, Eat More To Lose More at


Holiday Weight Gain

Holiday Survival Tips

December 13,2017 / 0 Comments / Holiday Survival Tips

At this wonderful time of the year many of us worry about weight gain because of all the extra calories that we may be eating and drinking. Almost all our Holiday traditions and gatherings center around food. Of course we want to enjoy all the festivities with our families and friends. Unfortunately, the average American gains 5 pounds between Thanksgiving and New Year’s! That’s an extra 17,500 calories that you have to burn to take that Holiday weight gain off! Instead, this season try to avoid gaining weight altogether. You can do this by adding in some extra exercise and by making better food choices. The top ways to avoid holiday weight gain are…

Stick to your workouts, no matter what

Even if it means getting up earlier in the morning to fit in some extra cardio, get it done. These are busy times, prioritize your workouts just like you would any other important appointment.

Eat protein

Protein is the best way to stabilize your blood sugar, prevent hunger pangs and avoid fat storage. Protein makes you feel fuller, longer and ensures that you don’t fall into the starvation mode of “ I’m so hungry, I’ll eat anything”.

Limit alcohol

Alcohol contains empty calories and even more importantly slows down fat burning. As I explain in my book; Eat More To Lose More, alcohol must be metabolized by the liver, immediately. While your liver is busy dealing with the alcohol, other metabolic processes are halted. At parties, limit yourself to one drink and sip slowly. After a drink or glass of wine, make sure you have a full glass of water to avoid dehydration, which leads to that dreaded headache. If you must drink, wine is the best choice. Mixed drinks made with sugary mixers or fruit juices are the worst.

Plan your food and keep a food diary

Today’s technology allows us to keep a food log on any of the Apps available. I like the Fooducate App. If you know you will be having a try of the pecan pie, include it in your calorie count, and keep the serving size reasonable. Don’t kid yourself! Instead, plan for the occasional treat by including it in your total calories. Make up for it by working out a little extra or eating super clean the next day.

Never go to parties hungry

Eat a small healthy snack at home before going out to avoid over-eating at parties. Never starve yourself all day because you know you will be going to a party that involves food. Instead, make sure to eat light, small meals throughout the day to prevent overeating unhealthy party food later.

Carry a snack when you run errands or shop

Inevitably you will get hungry while you are out running errands. Getting things done during the Holidays take longer than usual, as traffic gets hectic and malls fill to the brim. Carry a healthy snack with you to avoid having to buy something you don’t want to eat, or worse yet, not eat at all, thereby stimulating fat storage.

By following these simple tips you can maintain your weight and mental well being through the holidays and start the New Year off just right!

Unni Greene
C.M.T., C.S.N.S.

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