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118 The Underground Railroad

May 11, 2017
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Up next on my reading list.

The Thousand Book Project

undergroundrailroadby Colson Whitehead, 2016

After languishing at nearly number 500 on the waitlist, The Underground Railroad finally came in at the library! Anyone who reads any sort of books is likely to have heard of this blessed-by-Oprah, National Book Award, Pulitzer Prize winner and I was experiencing an acute case of FOMO with this one. The only question I had was, would it live up to the hype?

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Mashup May

May 1, 2017
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I’m excited about May. BNFIT finishes our indoor series at Ben Stoddert School then heads outdoors for an amazing summer. We will get suspension training (PURPLES) out of our systems, as well as the stairs — the BEST group cardio. FYI, we in the midst of our #BNFIT6week30LbChallenge so yeah the training will be tailored to helping shed those lingering holiday and winter comfort pounds. Are you ready? This video is a mashup of 4 of my favorite moves. 

FYI, this 4-pane window is how I keep track of BNFIT combinations. Enjoy and see you soon! 

YEAH-YEAH! 💯🔥 


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Saturday with BNFIT

April 28, 2017
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Hello BNFIT family, friends and followers!!!
No BNFIT session on Saturday April 29 and May 6.  
Regular Saturday Bootcamp will resume on Saturday, May 13. We are looking forward to an AWESOME Summer 2017! 
P R E P A R E !!!

SPRING BREAK ANNOUNCEMENT! 

April 13, 2017
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The Myth of Competition

April 12, 2017
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• C O M P E T I T I O N • is a myth. One we are taught to believe in based on a zero-sum equation that if I win, then you have to lose. As if there wasn’t enough goodness and “winning” to go around. Change your relationship with competition. The focus should be you competing with your old ideas and limitations — or present ones! Carve out your own lane and you don’t have any competition. No one can do what you love the way YOU can better than you. Period. #RunYourRace #WinYourRace

sugar. sucre. sweet.

March 21, 2017
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limit your sugar intake. high-fructose corn syrup. sucrose ‘aka’ table sugar. additives such as sucralose. other preservatives contain it. it’s hidden everywhere. check the nutrition facts on your foods. that includes JUICE. drinking a glass of orange juice is like eating 8 oranges in one sitting — sweet, syrupy, yummy, “all-natural”, sugar-added, fattening juice. it’s rarely just juice. one cup of pepsi has 28 grams of sugar and a cup of orange juice has 22 grams of sugar.

no one should stop eating fruit for fear of fructose (natural sugar) because fruit is brimming with nutritional value — vitamins, minerals and fiber — and have relatively little fructose. it’s just that juice has been doctored to taste way sweeter than the fruit. when you have a taste for oj, eat an orange. #shrug

if it’s the vitamins you’re going after (side-eye), green bell peppers, spinach and broccoli equally have Vitamin C without the sugar.

short post. tall order.

14 Foods that Cleanse The Liver

March 21, 2017
by

The Short List

  1. Garlic
  2. Grapefruit
  3. Beets and Carrots
  4. Green Tea
  5. Leafy Green Vegetables
  6. Avocados
  7. Apples
  8. Olive Oil
  9. Whole Grains
  10. Cruciferous Vegetables – Cauliflower
  11. Lemons & Limes
  12. Walnuts
  13. Cabbage
  14. Turmeric
1. Garlic
Just a small amount of this pungent white bulb has the ability to activate liver enzymes that help your body flush out toxins. Garlic also holds high amounts of allicin and selenium, two natural compounds that aid in liver cleansing.
2. Grapefruit
High in both vitamin C and antioxidants, grapefruit increases the natural cleansing processes of the liver. A small glass of freshly-squeezed grapefruit juice will help boost production of the liver detoxification enzymes that help flush out carcinogens and other toxins.
3. Beets and Carrots
Both are extremely high in plant-flavonoids and beta-carotene; eating beets and carrots can help stimulate and improve overall liver function.
4. Green Tea
This liver-loving beverage is full of plant antioxidants known as catechins, a compound known to assist liver function. Green tea is not only delicious, it’s also a great way to improve your overall diet. Learn more about the benefits of green tea.
5. Leafy Green Vegetables
One of our most powerful allies in cleansing the liver, leafy greens can be eaten raw, cooked, or juiced. Extremely high in plant chlorophylls, greens suck up environmental toxins from the blood stream. With their distinct ability to neutralize heavy metals, chemicals and pesticides, these cleansing foods offer a powerful protective mechanism for the liver.
Try incorporating leafy greens such as bitter gourd, arugula, dandelion greens, spinach, mustard greens, and chicory into your diet. This will help increase the creation and flow of bile, the substance that removes waste from the organs and blood.
6. Avocados
This nutrient-dense super-food helps the body produce glutathione, a compound that is necessary for the liver to cleanse harmful toxins.
7. Apples
High in pectin, apples hold the chemical constituents necessary for the body to cleanse and release toxins from the digestive tract. This, in turn, makes it easier for the liver to handle the toxic load during the cleansing process.
8. Olive Oil
Cold-pressed organic oils such as olive, hemp and flax-seed are great for the liver, when used in moderation. They help the body by providing a lipid base that can suck up harmful toxins in the body. In this way, it takes some of the burden off the liver in terms of the toxic overload many of us suffer from.
9. Whole Grains
Grains, such as brown rice, are rich in B-complex vitamins which are nutrients known to improve overall fat metabolization, liver function and liver decongestion. If possible, do not eat foods with white flour, instead try eating whole wheat alternatives.
10. Cruciferous Vegetables
Eating broccoli and cauliflower will increase the amount of glucosinolate in your system, adding to enzyme production in the liver. These natural enzymes help flush out carcinogens, and other toxins, out of our body which may significantly lower risks associated with cancer.
11. Lemons & Limes
These citrus fruits contain very high amounts of vitamin C, which aids the body in synthesizing toxic materials into substances that can be absorbed by water. Drinking freshly-squeezed lemon or lime juice in the morning helps stimulate the liver.
12. Walnuts
Holding high amounts of the amino acid arginine, walnuts aid the liver in detoxifying ammonia. Walnuts are also high in glutathione and omega-3 fatty acids, which support normal liver cleansing actions. Make sure you chew the nuts well (until they are liquefied) before swallowing.
13. Cabbage
Much like broccoli and cauliflower, eating cabbage helps stimulate the activation of two crucial liver detoxifying enzymes that help flush out toxins. Try eating more kimchi, coleslaw, cabbage soup and sauerkraut.
14. Turmeric
The liver’s favorite spice. Try adding some of this detoxifying goodness into your next lentil stew or veggie dish for an instant liver pick-me-up. Turmeric helps boost liver detox, by assisting enzymes that actively flush out dietary carcinogens.