Easy Detox Anytime Including Before Your Holiday Splurge

Before we dive into this episode and I roll out the red carpet for my guest I want o read a review from iTunes. Natural easy detox happens daily when you eat and drink the things that makes your body thrive.

Heart of electrolytes? Of course, you have! Don’t confuse those common exercise electrolyte sources (full of chemicals, sugar, or both) with what we’re talking about today.

Post-mold, and pre-triathlon competition, I’ve been sipping on this stuff daily. It’s a huge help for staying hydrated and for making it easier for your body to do what it should and can every day.

OrwollFam says:

“Debra makes so much sense and afer following her for a few years I feel better (no daytime energy crashes anymore) look forward to exercising, and am seeing results! I am loving life again. This is a total game changer!”

My Guest

Teri Cochrane is an integrative practitioner and thought leader in personalized health care. She has developed her own methodology, “The Cochrane Method®,” which integrates a multi-level nutritional approach, including bio-chemistry, nutrition, genetic tendencies, herbology, and counseling, to develop a bio-individualized plan for her clients.

She is a writer and speaker, and maintains a nationally read blog and radio presence. Teri specializes in complex health conditions and has a private clinical practice in Reston, VA within the metro Washington DC area. She launched her groundbreaking and Amazon best selling new release book – The Wildatarian® Diet – Living as Nature Intended in March 2018. 

Questions we answer in this podcast:

  • What’s the best way to handling stress – because it’s not going away?
  • Why is Wild the best way to live to manage it?
  • Why might Keto not be the best approach for everyone?
  • What’s a good pre-holiday detox strategy?
  • How do you stay lean and fit at 58? What does your diet and workout routine look like?

CLICK LINK>>>Find Wild-Lytes here!  <<<CLICK LINK

Wild-Lytes Flipping 50 15% off discount code!!


Connect with Teri on social media:


instagram: @tericochranebeyondnutrition  

Are you in? The Cafe is opening for enrollment! Hurry before it closes!

Which Infrared Sauna Benefits Do I Love Most?

Really, I can choose one from all the infrared sauna benefits I’ve gained in the 15 months I’ve enjoyed my solo sauna. But I got one for sure I hadn’t even counted on.

For me, infrared sauna was a health investment, but it was mostly for relaxing and recovery. I loved the idea of natural detox and increased metabolism. But it wasn’t until I was exposed to months of mold in the house I rented that I realized how fortunate I was to already have it right there in my home.

I invited my friend Alicia Botryruis from Sunlighten to share some news during Sunlighten’s anniversary. I saw her recently at a conference and they’ve got a new toy! It makes it easy to enjoy infrared sauna benefits on a budget of any size! So I wanted you to hear about it!

Alicia has been a health and wellness advocate for over 25 years.  She is passionate about sharing the full-spectrum of a vibrant lifestyle, which empowers people to live a healthier, happier and more colorful life. Alicia believes wellness is equal parts nurture, perseverance and listening to your intuition.

Her success is attributed to her belief in servant leadership, copious amounts of artisanal dark chocolate and very high heels.

Questions we answered in this episode:

  1. What makes Sunlighten different from other infrared saunas?
  2. How does near infrared affect our bodies?
  3. Are there any dangers with near infrared?
  4. How often should someone use LumiNIR wand to see improvements in fine lines and wrinkles?
  5. Is the near infrared in LumiNIR the same as the near infrared in the mPulse sauna?
  6. How long and how often do you personally use the LumiNIR to attain the infrared sauna benefits?

You can reach Alicia directly to ask questions!


I have personally noticed these infrared sauna benefits (in addition to mold detox!):

  • Improved skin clarity
  • Boost in metabolism
  • Deeper sleep (and I was a good sleeper already)
  • Less water retention (lowering progesterone levels can cause w.r.)

Learn More:


Social with Sunlighten:

Instagram & Facebook @sunlightensaunas

Twitter – @sunlighten

Please leave a rating in iTunes! It really helps! 

  1. Visit Flipping 50 on iTunes
  2. Click listen in iTunes
  3. Click ratings and reviews
  4. Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!)
  5. Know how much I appreciate you doing this!

my saunaLet’s get the obvious out of the way: I’m a summer girl. I don’t heat the “lower level” in my house unless I’ve got guests and at 8800 ft. elevation, baby, it’s COLD, INSIDE! So popping into my sauna warms my bones…literally.

The real reason I love it is this: I’m a two-for-one girl.

I love habits that give me instant gratification. I’m a part of the “right now” economy… aren’t we all?

And … yet I’ve given up my once response, “not right now.” I worked at the Cone ‘n Bun in highschool. [I can’t make this sh__ up!] My best friend’s dad owned it. We enjoyed eating marshmellow-carmel-hotfudge sundaes plenty of whipped cream often enough. I remember someone observing me do this (I was probably a size 4 at the time) saying, “you’re going to have a weight problem some day”… and I responded… “maybe, but not today.”

Talk about a little flip.

Suffice to say I’ve come a long way. I did struggle with food and weight during both undergrad and grad school and immediately after. I tool lots of short cuts for energy that sabotaged me. During grad school, some days by noon I had probably had 3 Diet Cokes with some sugary carbs between.

Today I choose habits that give me a boost NOW and LATER. [I’m sipping a cup of matcha as I write this.] My sauna is another one of them. Stimulating cellular renewal, infrared light is good for so many things. I’ve healed road rash (bike crash) sweat out toxins, improved my skin and sleep too.

I’m not really into most gadgets and fitness toys… you’ve noticed that I don’t promote many tools and props. It’s kind of “not about the bike”for me. It’s you. There are a LOT of gadgets, trends, and fads out there, claiming to benefit your health. I’ve got a few staples for fitness, and yet they’re pretty much the same I’ve used for decades. Every toy begs to have you use IT and it’s protocol instead of looking at YOU and your status and your need. That’s how I choose for me and for clients. What are my goals, my status, and my needs? If I have a gap – there’s an exercise I need to accomplish it and can’t do it without a prop – then I’ll be inclined to buy it.

Gadgets, Trends, and Fads

Walking through five expo halls at amazing conferences this last couple months I could have dropped some serious dough on the newest toys and tools. But I don’t.

I wanted a sauna for years though.

When you can’t always exercise as much as you want to, infrared sauna stimulates your cardiovascular system. So yes, for those of us that are super busy it’s a boost to the metabolism. But if you’ve got arthritis, degenerative disks, fibromyalgia, or you’re healing from an injury, it’s a great way to improve your health too. Infrared light has been proven in many studies to support health in these special conditions. If you suffer from depression or seasonal affective disorder (S.A.D.), you could benefit too.

This is one investment in health is worth it and using it as often as daily (during a month-long detox) or 2-3 times a week regularly. Most often I use it two or three times a week. Oddly, it’s one of the first things I do after a trip. I’ll walk in, turn it on and let it heat while I unpack and then pop in.

We are being called the longevity economy. We’re changing aging. I think sauna and stem cell rejuvenation (naturally through fasting) are a part of it. I don’t look at the one time investment. I look at whether I’m going to be glad I did this in 20 or 30 years, or regretting that I didn’t!

My Sauna Your Sauna

Your own personal infrared sauna can help you eliminate chemical toxins and heavy metals, and it’s proven by many published studies. It helped me turn my liver enzymes around in a few months.

That’s saying a lot, in a world where so many industries–the food, pharmaceutical, beauty, fitness and diet mega-billion dollar industries, all conspire to make us WANT quick fixes and addictive habits. Even those of us exercising and eating a clean diet have a lot of chemical exposure.

I’ve been enjoying my Sunlighten Infrared Sauna, for six months now–especially in the evening before my bedtime routine. I’ve been amazed how much it’s helped me to sleep – since I already love sleep! I too had my share of wakeful nights, believe me. Now, they’re rare.

And for weight loss, or maintenance, there is no better tool, besides maybe a treadmill or a mountain! Many people – maybe YOU cannot run on a treadmill, and for them, as well as the rest of us, this passive stimulation for the cardiovascular system, in the sauna, is very powerful.

If you’ve got “limiters” – degenerative discs, special conditions like arthritis, or chronic fatigue, this can be an amazing way for you to support changes you want. Unlike your treadmill or exercise bike catching laundry, it doesn’t take much motivation to lie down and relax!

The keys to PERMANENT weight loss AND life long HEALTH SPAN are:

1) EAT MORE whole foods


3) DESTRESS or detox the body so FAT doesn’t have a job to do and you can release it!! (Fat traps toxins to keep it away from critical organs. That’s protecting you from circulating toxins. But then guess what? It makes fat HARD to lose.)

4) STIMULATE the cardiovascular system–to boost metabolism (and yes, help cellulite as a part of the skin rejuvenation)

The nice thing about having a healing-infrared-rays sauna at your home is how easy it is: just turn it on, and 30 to 40 minutes later, GET IN!

Not interested or in need of weight loss? There are dozens of other benefits you DO want! Infrared improves:

When I fell in love with mine, and experienced the health benefits, I wanted to make the Flipping 50 community aware of the benefits – and at a great rate.

If you decide now is the time you can save $200 and shipping of Sunlighten sauna. I love the personal sauna – more actually my saunathan I thought I might. It at first just made the most sense for me while I’m renting.

You want to make sure that you do this before 11/21/18 though because the special Flipping 50 discount goes away then.

Listen to this podcast for more about infrared light, sauna, and Sunlighten.

I also blogged about it when I first got turned on and still had to go seek one out at gyms – not knowing if they were emitting harmful chemicals at the time I was trying to get “healthy.”


P.S.There is a big difference between what you might know as the old dry sauna that just heats you up and the infrared that does this from the inside out. Don’t mistake just any dry sauna at a gym (where you’re pouring water on hot coals – No!) for the same thing unless you’ve researched it specifically.

Do you sauna? Why would you want to?

How would you like a passive way to boost your energy?

Not to mention detox, improve skin, sleep, heal wounds…

And a convenient way to do it at home? In minutes?

[Image: me next to a Sunlighten full model last August! Do you recognize fellow fitness pro Betty Rocker sitting inside?]

I’ve discovered a passion for my personal sauna in the last six months and I wanted an expert to share the details and unpack the difference between infrared wave lengths and the benefits with you.

My guest Brooke Basaldua started her career with Sunlighten over 11 years ago.  Brooke has a personal passion for wellness and loves working directly with wellness thought-leaders and elevating Sunlighten’s vision to make the world a healthier, happier place.  During her time at Sunlighten, she has served on the product development team and played a role in developing the most advanced 3-in-1 infrared technology that allows users to customize infrared treatments for their individual wellness goals.

Questions we answer on this episode:

  • What is infrared?  Give brief overview of IR and how it affects the body
  • How Sunlighten Infrared saunas are different?
  • Are far or near infr­­­ared saunas better?
  • What is the difference between Near, Mid, and Far and what benefits each provides?
  • What are the benefits of sauna use?
  • What’s unique about Sunlighten product design?
  • How is detox supported with a sauna- particularly from heavy metals and daily toxins?

[Image: me getting in a sauna session at home in my personal sauna. I shoot for 40 minutes a few times a week now. It’s not the no-sweat way to weight loss, but it’s a inside out sweat sessions and I LOVE it!]

Confession: sometimes I return from a trip and turn it on before I even walk upstairs so it can heat up while I unpack! Before I do anything else! It helps me shed the toxins from travel and get a good night sleep after sleeping in strange beds for days!

I scored Flipping 50 listeners $200 off + free shippingthrough 11/21 thanks to Sunlighten!

You’ll learn: 

  • How you can benefit from a sauna
  • The difference between a traditional sauna and an infrared sauna
  • The difference between far, mid, and near infrared light
  • How to plan a sauna routine
  • Sauna options for in-home convenience

You can enjoy benefits of improved blood pressure, skin enhancement, detox, weight loss, sleep enhancement, would healing, and more from the regular use of a sauna. I love mine!

It doesn’t feel like something I’m doing for health markers. It feels indulgent, like me time, right at home.

Save $200 right now!


You’re going to love it!

Connect and follow Sunlighten for more health benefit info: 





Is Detox Really Necessary? Why would you consider detox? and if so, how to detox naturally. These three keys are the focus on this episode.

Ever wondered how to detox… or why you should.. and if it’s just a trend, or fad? Your doctor, after all has probably never suggested it. Is it just a quick way to lose 5 lbs before the weekend? Or after hormones have had their way with you?

We answer these questions during this episode with a woman who had a front row seat to why detox is necessary and who also knows and teaches how to detox naturally. For her, it’s not a quick fix for the weekend. She’s been doing it for herself – and her familiy – for seven years.

You’ll hear how to detox naturally on this episode. Even if there are no signs of mold in your house, you’ll want to hear how your exposure in the past (before we knew better) and incidental exposure now may matter to you.

If you’re exercising, and eating “right,” and yet not reaping the rewards, it may not be hormones alone but something else acting on them. Toxins may be getting in the way of your weight loss, and your energy levels.

My guest Bridgit Danner has been a licensed acupuncturist since 2004 and certified Functional Diagnostic practitioner since 2015.

Her interest in natural health grew from an interest in protecting the environment. Even as a child, she was donating her allowance to Greenpeace and writing cosmetic companies to ask about their practices!

While busy running an integrative wellness center in Portland, Oregon, she developed an environmental illness due to toxic mold in her home. Already experienced in hormone management and nutrition, she became acutely aware of the powerful impact of the environment on her health.

She and her family lost their house and everything in it to toxic mold, and they moved 1,000 miles to the Arizona desert to heal.

Bridgit now educates about toxins and detox through her online community, and coaches women on her functional natural approach to detox.

On this episode I play devil’s advocate with Bridgit!

So if you’ve ever had doubts about detox being necessary or trendy and a fad that will fade… then this is for you!

Bridgit shares her story of mold toxicity so you can understand the severity and longevity that it can have.

Questions we cover in this episode:

  • Doesn’t the body naturally detox every day?
  • Everyone and her sister seems to have a detox. It seems like a giant fad, what’s the difference between “good detox” and “bad fad” detox?
  • What are signs you need detox? Aren’t these signs for a LOT of things?
  • How do toxins interfere with weight loss?
  • What are obesogens? How are you exposed?
  • I asked Bridgit, How often do youdetox?

Learn more about how to detox naturally and get Bridgit’s guide at:


Bridgit Danner Detox guide

Connect with Bridgit:




Healthy eating often brings to mind scarcity and deprivation. It feels like a diet even if you don’t use those words.

How would you like to lose weight eating Mexican food? If it sounds too good to be true and you’ve struggled with good food bad food or need to make peace with food, this is your episode.

“I discovered food can be my #1 tool if I can learn to use it right.”

My guest Maru Dávila is a celebrity weight loss coach, healthy chef and best-selling author of “The Mexican Food Diet™: Healthy Eating that Feels Like Cheating.” She is also the creator of the revolutionary Flaca Forever™ Program (“Flaca” is a Spanish word for “fit” or “lean”), a fun and straightforward program that helps people get in the best shape of their life: physically, mentally and emotionally.

“I treasure and value my health and wellness.”

She is a certified Integrative Nutrition Health Coach, and a frequent writer, speaker and TV guest on weight loss, empowerment, healthy eating and wellness topics.

“I don’t like to be hungry at all.”

Questions Maru and I covered in this episode: 

  • You struggled with your weight (up to 60 lbs. at one point) and various health issues for almost 30 years, what were the main reasons behind your weight and health struggles?
  • In your mid-forties, you touched bottom in all areas of your life, how did you get back in control?
  • How did you come up with the idea of The Mexican Food Diet?
  • Most people think about Mexican food as unhealthy and fattening, why does it have this reputation?
  • How did you discover you could actually lose weight and get healthier by eating Mexican food?
  • You are very passionate about detoxification as a key to staying healthy and fit, why and how did you discover it?
  • You have programs to help people get healthier and lose weight, what are the guiding principles behind healthy eating?
  • You travel a lot, how do you stay healthy and fit while traveling?

“Every bite I eat counts.”

Maru discovered Mexican food was packed with many ingredients that lend themselves to detox. Healthy eating has never been more delicious.

Two things you need during detox:

  1. nutrients to support liver cleanse
  2. nutrients to protect the liver as the free radicals are released

healthy eating expertVisit: www.MexicanFoodWeightLoss.com for 11 of Maru’s favorite healthy eating recipes from her bestselling book.

Connect with Maru:


Maru’s Healthy Eating Travel tips:

Using 3oz. containers: divide your smoothie/shake, protein powder or almond milk, cooked or raw veggies, nuts & seeds, nut butter.

Please leave a rating in iTunes if this episode has been helpful for you! It really helps change the way we think about aging. To share your review:

  1. Click to iTunes link.
  2. Click “View in iTunes” button
  3. Click on “Ratings and Reviews”
  4. From there click the number of stars and leave your rating
  5. Thank you in advance!


I’ve been enjoying green drinks all month in a month-long [natural] detox. Between that and some favorite creamy (no cream) veggie soups I’m feeling so refreshed, recovered from Ironman Cozumel. Today as I post it’s been exactly one month of short 20 minute workouts, tons of restorative activity, and green drinks since race day. I’m ready to rock 2018! I’m sharing two favorite green drinks here with you in the hopes you too are ready to see in an amazing new adventure as you turn the calendar.

(I shared my whole list of favorites inside the Cafe membership December 2016 – more info on the Cafe below)

Coupling the right nutrition with the right exercise for your goals right now is crucial. Too often I see women getting lost in doing more exercise, eating less, expecting fast results. You’ll get better results while feeling better, and sustain them, with a more sane approach.

Two Favorite Green Drinks

green drinks


Green drinks all boost health.  This one is full of inflammation reducing ingredients. If you’re a little puffy after sweets, treats, or hot toddies this month, here’s your jam. Your skin will love this. Digestion and any water retention will improve too, naturally.



Blend well. Enjoy with ice if you prefer.



Blend all ingredients. Enjoy.

Want more recipes to get you off to a great start? Jump into the 28 Day Kickstart (Registration for the JANUARY KICKSTART closes Wed December 27 11:59pm: registrations after that will be added to the wait list for February)

For a library of 24 months of recipes that fit an inflammation- reducing diet, that balances hormones naturally, plus 24 months of challenges and a new one each month, along with live coaching calls whim..and so much more, the Cafe membership is for you. Last chance to join on an annual basis at $189 (reg $249) and changing to customize every user’s experience! If you’re already in, you’ll help build what you need! LAST CHANCE DEC 31, 2017.

To think all of this began with hormone testing. I had a chat with my GI doctor yesterday (and no, I didn’t know I wanted one of those). Before I launch into what he thought about my recent elevated liver enzymes, I want to share his response when I asked his thoughts on a liver/gall bladder cleanse. He is after all a Western doctor. Liver and gall bladder cleanses are definitely on the more functional side of things. He wasn’t for or against. Here’s why. He said he’s wholly willing to embrace something outside of Western medicine but there hasn’t been enough conclusive science about it for him to have a strong opinion.

His point is this. Studies could have had too few subjects, or no organized studies may have been done to show anything. Some natural methods could in fact work but not have ever been tested and published with any science to support. It leaves things wide open for trust and experience. He did say nothing harmful can happen from it. So in the end, like a lot of tests or info gathering you and I must do: I have to make my own decision.

Like my friend Chris Wark’s opted to do everything that he could naturally instead of chemo (whether you want to prevent cancer, or you’d opt to do traditional therapies or not), I’d choose to do everything in my power no matter what I else I chose. I do believe the body can heal itself. I also believe that sometimes science is necessary to help.

So I’m back to the prospect of coffee enemas and a protocol of apple cider vinegar, Epsom salt water, and olive oil and grapefruit juice. During a light physical training weekend, that’s the plan. You don’t want to go through that during heavy stress or chaotic days.

My doc’s plan? A new blood test checking for an arm-long list of things that go a little deeper than a usual blood tests or even those hormone testing draws and then we either have something targeted to treat or eliminate them and then we just leave it as a normal abnormal and recheck in 6-12 months.

Hormone Testing to Toxin Removal

What’s been a wake up call for me and I hope for you too, is that our environment is full of toxins. They get lodged and stored in our bodies. None of my habits point to the usual reasons for non-alcoholic fatty liver – one reason for abnormally high liver enzymes. In fact, they all point away from anything that would cause it. Thus, even without external signs and symptoms, the aggressive steps to find out what it might be and eliminate anything serious.

That said, its time to dial up self care and detox. Hormone testing does one thing for sure. When you start looking, you can’t bury your head in the sand. It is all connected. I’ve loved that since I began self-ordered tests in 2014 for the research on You Still Got It, Girl! I’m temporarily at least doing filtered water until I get test results back from my tap water. Ridding yourself of old fillings, reducing exposure to large fish with mercury, eating whole foods and avoiding processed, and upgrading makeup and personal products are other things you should consider if you haven’t. I’m also spending time doing saunas. The elevation of core temperature from “full spectrum” infrared saunas has positive health benefits.

personal sauna for hormone testing and detox What is “full spectrum” Infrared? 

Infrared wavelengths are the invisible part of the sun’s spectrum consisting of near (NIR), mid (MIR) and far (FIR) rays. These rays have the ability to penetrate human tissue. This characteristic makes infrared beneficial because it heats the body directly at the core rather than simply warming the air resulting in a deep, detoxifying sweat at the cellular level, where the majority of toxins reside.

Infrared heat is completely safe and healthy for all living things. You can be exposed to infrared light for hours without the risk of burning. Infrared is a naturally occurring output of the sun, but does not contain the harmful UV rays associated with unprotected sunlight. In fact, infrared’s gentle heat is used in hospitals to warm newborn infants.

Toxin Removal 

Toxins such as sodium, alcohol, nicotine, cholesterol and carcinogenic heavy metals (like arsenic and mercury in my case that are “high normal”) accumulate in the body during modern daily life. Studies have shown that FIR raises core body temperature stimulating the sweat glands resulting in a deep, detoxifying sweat ridding the body of toxins. Hormone testing can reveal your need to reduce these literal stressors that overwhelm your system.

Increase Cell Health & Boost Immunity

Several studies have shown that near infrared properties can help improve cell health, enhance muscle recovery and boost immune defenses. A NASA study concluded that NIR LED technology can quadruple cell health and tissue growth. Another study done at the Medical College of Wisconsin demonstrated that LED-produced near infrared helps promote cell health and regeneration. Lastly, a study from The American Society for Biochemistry and Molecular Biology concluded that LED near infrared (NIR) restores enzyme activity and reduces cell death by half.

An Anti-Aging Bonus?

IR improves circulation, expels dirt & chemicals and removes dead cells on the surface of the skin resulting in a better complexion. I for one, have been least excited about pimples and wrinkles in the same decade when it comes to skin. That two-for-one I don’t recall signing up for. Friends of mine shared a recent study published in The Journal of Cosmetic and Laser Therapy with me that showed significant improvements in skin appearance after just 12 weeks of NIR therapy. That’s better skin by 2018. I’m in though it probably isn’t motivation enough alone to get me to do sauna time regularly, it’s a perk! Reduced wrinkles and crow’s feet, improved overall skin tone, softness, smoothness, elasticity, clarity and firmness? I’m in.

RecoverySunlighten sauna for detox hormone testing

With my additional training right now (September is a bigger volume month), recovery is of course a concern, but when isn’t it? With a full life, a busy schedule, and very active (mentally and physically) days I don’t want any of it to slow me down. Infrared can increase recovery and reduce soreness from exercise.

As you can see, infrared saunas are worth their weight in gold, and they are not terribly expensive either. After some research and personal recommendations from friends, I’ve found Sunlighten to be one of the best on the market at an unbeatable price. So if you want to create your own wellness stay-cation and detox sanctuary like us, be sure to check out Sunlighten Saunas.

While I’m renting a home, the portable option is the answer. My ideal is a larger model for a little more relaxation that isn’t quite so mobile. I know others who like not having their face inside but I want the full benefits from total immersion.

It all started with Hormone Testing

This all seems like a little road trip I didn’t plan on taking. I came close to canceling that appointment yesterday. I felt silly really. I feel fine. Great in fact. Full of energy, no signs and symptoms, and no bad habits or issues that would seem to be indicators of the test levels. In fact, I double-checked that he had the referring Dr.’s reasons and lab tests prior because I was imagining this moment where he’d say, “Why are you here?” and I’d say, “I don’t know! Nothing seems wrong and I have 5 other things I’d rather be doing!” 

Now to make time to stop and get the blood tests. More on results next week! Meanwhile, loving some of the therapies I’m making regular habits because of this!

The rest of the world may be full of green beer and green bread, and enjoying it. You can have the color, the taste, and love the way you feel tomorrow! A few of my favorites. Happy St. Patrick’s day! If you’re reading this on St. Patrick’s Day weekend you can stock up on the protein shakes that make these a metabolism-boosting treat. Shop this weekend for 20% off your protein shake order!

Your Lucky Drink

1 serving vanilla protein shake

6 leaves romaine
¼ bunch cilantro
½ lime
1½ c pineapple

Sweet and Tart at the same time. Let’s face it though, drinking this without protein in it has some good for you things but also has about 19 grams of sugar. So add vanilla protein shake mix and the mild taste of vanilla still allows the green to come out.

Matcha Latte

Heat the milk but not to boiling. Place the matcha powder in the bottom of your lucky Irish mug and pour in ¼ cup of the milk. Whisk together and then add the remained of the milk. Add a little stevia to sweeten if you prefer.

*remember that this is a great pre- interval training drink if you’re interested in burning 29% more fat after.

Green Detox (But Don’t Tell Them!)

1 apple, diced
2 kiwi, peeled and diced
Juice from 1 lime
1 handful spinach
1 stalk celery
Few drops stevia to taste
1 serving vanilla protein shake

Full of natural inflammation fighters and antioxidants with a taste you’ll love. Let your body naturally do it’s job with a tall glass of green goodness.


I’d love to say I did this the week between Christmas and New Year’s a started the 1st with a clean slate. I cannot tell a lie! January is actually a full month of cleaning out, weeding out, and getting cleared in every possible way. In my business, my support team, my personal space, and work and home environments. It ends up being a huge life detox! The freedom and lightness, the room for better, not more to come in opens up real opportunities, right along with the very possibility you will say “no” and feel good about that!

In each of my programs and most recent book I discuss the stress from a toxic environment and the effect it has on your goals of optimal weight and energy. Here’s how I take the plunge to really deep cleanse and prepare for better every year and then maintain as well as possible throughout.


Pantry Raid

  1. Tossing expired items. The first time I did this, I had items that had been expired for six years sitting in my cupboard!
  2. Organizing new recipes.
  3. Stocking up on every day dry goods and travel items. Thrive Market has become a regular stop for me. There are things that save me from driving to 3-4 stores (who has time to do that?) and saves me money too. I’ve got a running list of items I either can’t find locally, can buy here for less, and that I fail to think about too often when I need them for traveling last minute.
  4. Supplement stock up. I run out of dog food. There, I said it. I find it silly that this could happen. Like running out of diapers with babies. (and yes, that came close to happening too) You know they’re going to need to eat again. You can see it coming. So it’s no wonder that I run out of vitamins and supplements if I don’t stock up and put a sticky note on my supply to reorder BEFORE I’m out. At the beginning of the year I get more diligent about this again. I can’t run down to the drugstore and buy my vitamins. I use and recommend a formula that is made to have the best absorption, the least competition (yes micronutrients compete for a seat on the bus), and is easy to drink instead of popping a pill. (My fav is vanilla and choc though many of my clients prefer the unflavored)
  5. Protein restock. Believe it or not, I have to order my own products! I love love the Girls Gone Paleo. I use Your Whey pre and or post exercise, and I use Plant Powered Girl and love the fact I’ve finally found a plant-based option I like! My significant other says he actually likes the plant-based better than the others! I just smiled and nodded. #winning I am a believer that adequate protein is required, mandatory, for keeping lean muscles and for the one-two punch that protein and fiber offer for killing cravings.

techA Tech Cleanse

  1. Set boundaries on being online vs. being productive. I manage several Facebook groups and belong to several for fitness and wellness experts as well. I don’t, however, live online. Live is out here.
  2. Set purpose: research, writing, posting, community. This is how I make a plan and work the plan. If it is an emergency someone will email me. I’m going to check that more frequently because that’s how my VIP private clients contact me. I have a phone and I give my phone number out. If someone has to get ahold of me they can and will.
  3. Cautious contact. I don’t wear my phone on my body. Ever. There is a correlation with men who wear cell phones on their belt or have it in their pocket and prostate cancer. Use a blue tooth when possible. Carry it in a purse or bike pouch and not in the back pocket of your bike jersey. If you’re doing anything regularly, look twice at the effect of it on your body.
  4. Overnight success. I try to go 12 hours without connection. That doesn’t always happen but at least 8 does, and trying to stretch it to 10 is getting closer!
  5. Midnight to midnight cleanse once a week. Once a week I seek a midnight to midnight unplug. No one is that important. If you’ve forgotten how to do this, start small. Make it a computer first. Then a phone or vice versa. I watched as men in the hot tub at the pool and a swim coach (during a lesson) were on their phones. We’ve gotten to the point where we can’t be in the moment for fear of missing something. What we’re missing, I think, is life.


Skin Products

  1. Tossing old products. Like your spice rack, the medicine cabinet and bathroom drawers need a swipe from time to time.
  2. Stock up on Plant-based oils and toxin-free skin care products. I use and love Annmarie Skincare products! I love them for my selfish self and skin…and for the fact that the husband and wife duo support Flipping 50 TV by giving each of our selected applicants a full size trio of products. What do I love most? Can’t choose! Won’t! The facial scrub, the mud mask, the honey mask, the anti-aging eye cream, the brightening serum… don’t take my word. Try it yourself. They’ll send you a sample kit free for the Shipping. Then they’ll include a $10 off coupon so essentially if you love it (you will) the sample will be free! You can choose based on the type of skin you have.
  3. Cover home, gym bag, travel. I restock with items that are toxin-free for every where. I hate getting to the gym and not having the right things in the bag. It’s so easy to dash home, stash the bag and do the same lame routine again! Make the gym (or travel) experience easy and enjoyable by regularly putting the right things in your bag instead of relying on what’s there (or finding nothing is!)

annmarieClosest Cleaning

  1. Donating items I’ve not worn in two years. Once you’ve done #2, it’s easier and painless!
  2. Storing items I’ve not worn in a year. I just move them out and then realize I have a whole lot fewer but better choices!
  3. Shopping post-holiday sales: PJs, exercise clothes, outerwear. I LOVE sleep. And I make it as comfortable and inviting as possible. PJ Salvage is my brand of choice. And I just stocked up on sets of jammies out of need…I literally wore holes in the ones I’ve worn for 5 years. Even though I have others, if these were clean, I’d pull them out. Like old friends!

Clothing Care

  1. Spare the wear and tear. I try to wear out my clothes and not wash them out.
  2. Minimize the water. I wait until there’s really a need to wash a load.
  3. Clean cleaning products. Shifting to detergents and spot removers that are safe, and avoiding traditional dry cleaners whenever possible is becoming my norm.
  4. Dryer care. I’ve been blessed with a sister-in-law that has skills and she’s shared with me dryer balls that mean no more toxic dryer sheets.

Cleaning and Air Care

  1. Essential oil blends have been a go-to recipe for years. I used to teach in the department of Kinesiology at Iowa State University. During the time I was there I was asked to teach a health studies course and through it met a mom in the community whose son was diagnosed with cancer when he was five. Environmental factors, together with a depleted immune system can make the cancer cells that live in any of us more likely to emerge. Eliminate those toxic cleaners and protect yourself and your family. The very things you think might make your environment germ-free might be making you sick.
  2. Fragrance and chemical-free environmentally friendly products. This is a tough one for those of us that like our perfume. Find a good substitute by returning to essential oils and plant based products.
  3. Diffuser/humidifier. I have been using a diffuser that humidifies my bedroom for months now regularly. Initially, at the onset of a cold or dry weather, this is a skinsaver too. I use lavender and it goes on at bedtime and off when I leave the bedroom in the morning.

One of the best ways to learn more about how much toxins might be getting in the way of your fitness is to grab my free resource below and take a simple Do It Yourself challenge for 14 days:



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