#37 A Healthy Lifestyle Is A Goal In Itself

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Always drink plenty of water (if you can't drink a gallon a day, then stay hydrated to avoid being thirsty - remember, when you become thirsty, that means you're not drinking enough water).

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1) My day begins:
On an empty stomach, drink this liver detoxifier/PH-balancer in order to jump start your metabolism. The taste isn't bad at all. I'm already used to it. This mixture not only gets out all the yuckies in your body, it also alkalizes your ph level (first thing in the morning when you wake up on an empty stomach).
One cup of filtered or Alkaline water
One tsp of baking soda (bicarbonate)
One or 1/2 organic lemon
One tsp of organic molasses
One or two sprinkles of cayenne pepper powder
Two tsp of Bragg Organic Apple Cider Vinegar

Also, I started adding cinnamon - about half tsp cinnamon powder
(please google the benefit of all these ingredients)

Since it's Xmas season 2013.  I surprised the boyfriend with some oatmeal cookies.  He had been asking me to make him some Oatmeal cookies. So voila, here it is:

• 1/4 cup of organic butter (i buy my butter either at Sprouts Health Food Store, Lassens Health Food Store, The Farmer's Market, or Herbies Organic Health Food Store.
• 1-1/4 baking soda
• 3/4 cup of regular organic sugar (I get the organic evaporated cane sugar at Trader Joe's)
• 3 cups of gluten-free oatmeal (oatmeal that's not put through a machine that also puts wheat through.  That's what makes oatmeal gluten-free, because wheat has gluten). 
• 3/4 cup of organic brown sugar (I get the organic brown sugar at Trader Joe's).
• 3 cage free organic eggs (you can get these eggs at a farm where they also distribute their eggs to health food stores. and you can also visit the farm if you want to make sure the chickens aren't caged).
• 1 tsp of vanilla extract (I get my vanilla extract any of the health food stores i mentioned above)
• 1 cup of creamy organic almond butter
• Preheat the oven at 350 Farenheit.  In a large bowl, mix the sugar and butter and beat them together (until they get creamy.  I don't have an electric beater, so I used two wooden spoons and mixed it like that). Add the eggs (mix the eggs separately first, then add it to the bowl of the mix), add the vanilla extract & baking soda, and mix it all together.  Add the almond butter, mix it. Add the dry oatmeal and mix it well.  Lightly grease the cookie sheet either with butter, add a teaspoon full of the dough on the sheet with either 1-1/2" or 2" apart from each other.  Bake it for 12 to 15 minutes.  Make sure that the edges are golden brown and the middle is soft (they'll get hard once they cool off). Enjoy!

I'll come back and post some healthy salads, wraps, and blended green drinks.. But right now, I gotta workout ;-)

Ok, I'm back. Here at Herbies doing my shopping for my salads & juicing.

I got organic: spinach, dandelion, kale, green apples, carrots, almonds, walnuts, organic oatmeal, organic goji berries, and the list goes on & on. There's no cutting corners if you wanna live a simple, healthy lifestyle:

Now, as I get home. I immediately wash my greens, and pre-package them so that I just don't have to take the time to wash them every time i make myself a green drink or a yummy salad. It's all washed, cleaned, refrigerate, & take it out when eer I'm ready to simply use up & eat (all cleaned, ready to juice or make salads are spinach, kale, celery, dandelion, parsley, kale): 

My workout of the day was not pilates, yoga, strength training nor kickboxing, it was Insanity. Yes!! The certified teacher training dvd to learn all the blocks & teach them, because starting the 2nd week of January 2014, I start teaching Insanity at Xtreme Fitness Center. I'm toasted, now time to take a shower, go over lyrics and buya :-)

Also, I'll be teaching Flamenco Dance classes in Ventura CA 6:30pm to 8pm  starting January 30th, 2014 (inquire within). I will also be available to teach privates before the class.

And I'm a certified Personal Trainer & Pilates Instructor at Total Woman Gym & Spa, a Group Fitness instructor at Xtreme Fitness Center, I teach a fusion of Mat Pilates at Heartbeat House Studio, I teach Pilates reformer classes & privates in Sherman Oaks - SilverLake/EchoPark & Malibu. 

Along with the trainings I give, when you buy the 12 or more package deal, I include a meal-plan in your training (at your request). 
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#34 A Healthy Lifestyle Is A Goal In Itself

Welcome to the Cleanse & Fitness home remedy detox program #34 :-)

Don't forget to subscribe to my newsletter by clicking here! 

You can also join me on Instagram. I'm under flamencex.

Always drink plenty of water (if you can't drink a gallon a day, then stay hydrated to avoid being thirsty)

Please let your friends know about this blog :-)

My day begins:

1) my liver detox (ph balancer) on an empty stomach first thing when i wake up: in a cup, put 1 tsp of baking soda, 1 tsp of organic molasses, one lemon, 4 sprinkle dashes of powdered cayenne pepper, a few sprinkles of ginger powder, 1 cup of filtered water (or alkaline water). Can't say the taste was the best, but please google the benefits of all the ingredients i'm mixing together, ok? 

2) on an empty stomach also, i took a low impact fast walking for 45 minutes. Since i haven't eaten breakfast, my walk is low impact (but fast walk) because i haven't consumed the nutrious breakfast i usually do.

When you do high impact workouts, you always have to eat something as fuel at least 30 min to an hour before your intense workout, so as to use as an energy source only, so that when your body gets to that anearobic state, it starts feeding off the energy source fuel you consumed earlier as a way to give you the power to either withstand any fatigue stage or so that you're not running on low energy.

It takes the body 20 minutes, after an intense workout to start looking for energy fuel. If you don't eat the fuel before your intense workout, your body will start looking for that fuel within your muscles eating up the valuable amino acids you need to keep within your muscles so that you can keep going non-stop while at your intense workout level.

Now, since my 45 minute fast walk, on an empty stomach is at a low intensity, after 20 minutes of fast walking at a low intensity, my body starts to need fuel to keep walking. So 20 minutes after walking, the body starts to burn fat, so it starts feeding off your fat as fuel to keep going. Go away fat, go away.

But since i'm just walking, & it's not intense, my body won't start munching on my muscles for fuel, it'll start munching on the fat (yes, i have fat :-).

I'm not contracting my muscles so intense that my body is screaming for aggressive energy. 

I'm simply taking a brief 45 minute fast walk, early in the morning as i wake up, on an empty stomach, very low impact, so that my body uses the fat i want to get rid of as fuel :-). It works everytime. Don't forget to have your liver detoxifying drink, as shown above, to start boosting up your metabolism.

Then i'll have me huge breakfast :-). Stay tune for that picture......... Come back to see what i ate.....

I'm back:

Here is part of it. A cup of organic gluten-free oatmeal with prepared protein milk (organic coconut milk with a scoop of vanilla protein powder a mixed in there).

I will pour the protein milk into the cup of oatmeal, then cut pieces of this organic green apple into the oatmeal. 

Yes, i like my oatmeal like cold cereal. It's yummy that way. 

I actually first got to the pilates studios where i train clients earlier to take my walk before i train my first client (IN & UP PILATES YOGA & PILATES STUDIO), i took my walk, then in my car i had part of my breakfast in my car waiting. Which is this picture.

I also had made sum scrambled egg whites (3 eggs) with tomato, cilantro, & onions which i ate before my oatmeal here with green apple. 

Breakfast should be your number one important meal to concretely have so that you don't feel tired through out the day. Remember, you are what you ate the day before, the week before, six months before, and a year before.

Also, know that you've been sleeping all night on an empty stomach, so your body needs that breakfast to make up for the energy you lost during your sleep. Yes, you burn energy when you sleep, so you need to replenish what you lost during your sleep.

Treat your body right :-)

Aside from the oatmeal, part of my breakfast was 3 egg whites mixed with tomato, cilantro & onion. Then on top, i added some of yesterday's pico de gallo with pieces of avocado (pico de gallo: cut up tomato pieces, minced garlic & green onion, cilantro, 1/4th minced chile serrano, cured in lemon & sea salt).

These eggs were so yummy. 

Now, i'm gonna go to the other studio, workout a little, then this time instead of teaching a one-on-one session, i will teach a mindbody Pilates class at HEARTBEAT HOUSE FITNESS & DANCE STUDIO, where I teach mat pilates & which I also use as one of my workouts (that's why i dont mind teaching fitness & mindbody group classes, because then i get to workout :-)

3) my workout for the day was i did a little bit of resistance & length on the apparatus before my client got there which was after i took my 45 mintute walk & ate my breakfast at In&UpPilates which is one of the studios i train clients at (Silverlake/Echo-Park area).

Then i taught an intense power mat pilates group class in which i got to take advantage of utilizing also as my own workout at Heartbeat House Studio (Atwater Area)

Join my mindbody group classes at Heartbeat House Fitness & Dance Studio, as well as you can try my one-on-one private pilates sessions at In&UpPilates in the Silverlake/Echo-Park area; i am offering an intro package of 8 private one-on-one sessions for only $445.00 (you save $235 bucks off the regular rate). You can go to http://RocioPonce.com/ to check that out or email me, rocioponcefitness@gmail.com, for any questions you have regarding one-on-one/semi-private Pilates & Personal training sessions. 

4) Gotta have my green drink (a snack may i say). Using the nutri-bullet, this green drink contains all organic:

Green apple

Kale

Swiss chard

Celery

Carrots

Strawberries

Chia seeds

Grounded Flax seeds

Freeze dried wheat grass powder

Spirulina powder

Walnuts

One scoop of vanilla protein powder 

Filtered water

Almond milk

(I actually had two of these. The second one without the protein powder)

5) Lunch:

Homemade black bean burritos with rice tortillas (rice tortillas from Sprouts health food store). 

Plus, I made my favorite tomato sauce which i also use on my rice pasta spaghetti as spaghetti sauce.

Click here to find out why black beans are good for you:

This is how i made the sauce:

In the nutri-bullet using the two blades, i put all organic fresh: one roma tomato, green onions, 3 garlic cloves, tbsp of xtra virg olive oil, sea-salt & yum yum. 

When you make your whole black bean burrito/s, you can add this sauce over the beans, wrap it up then eat eat eat. So good.

I like that spicy garlic pinch, but if you don't then just add one garlic clove.

6) Dinner: i will have a huge salad. I won't put a picture because i know you can get creative. But if you can't seem to get creative, then just refer to my previous blogg posts which have recipes :-)

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#27 A Healthy Lifestyle Is A Goal In Itself

Welcome to the Cleanse & Fitness home remedy detox program #27 :-)

Don't forget to subscribe to my newsletter by clicking here! 

Always drink plenty of water (if you can't drink a gallon a day, then stay hydrated to avoid being thirsty)

Please let your friends know about this blog :-)

My day begins:

1) my new liver detox (ph balancer) on an empty stomach first thing when i wake up: in a cup, put 1 tsp of baking soda, 1 tsp of organic molasses, 1/2 lemon, 4 sprinkle dashes of powdered cayenne pepper, 1 cup of water (or alkaline water)

2) Breakfast:

Gluten free rice cake pizzas

Ingredients: gluten free rice cakes (can be purchased at sprouts health food store, homemade tomatoe sauce (recipe listed in post #16), spinach, black beans.

Preparation:

Brush extra virgin olive oil on your gluten free rice cakes, layer with tomato sauce, spinach, & black beans. Leave in the preheated toaster oven for 5 to 8 minutes and niam niam. So delish!

3) snack: in the nutri-bullet, i blended this together - 

Almond milk, kale, brocolli, celery, swiss chard, parsley, gluten-free chocolate protein powder

4) organice green tea time:

5) workout of the day:

Ran around once at Pasadena Rose Bowl :-)

6) Lunch: 

All organic

Brown Rice pasta with homemade tomato sauce (raw tomato sauce posted in post #16 :-)

Homemade raw green salad which has red leaf lettuce, spinach, swiss chard, celery, brocolli, garlic, tomato, bell peppers, avocado, garbanzo beans, flax seeds, pumpkin seeds, tempeh, cauliflower, green onion, & cilantro (dressing was lime & extra vriging olive oil)

7) genmaicha green tea & seaweed time :-)

8) Had some ginger tea before going to bed. But before that, I went to see the Lone Ranger & I liked it. I thought it was quite comical :-). 

9) This is the reason why I don't drink cow's milk. I only drink either organic almond or coconut milk.

Cow's milk is the number one reason why most women have ostheosporosis 

10) I eat all these & let me tell you, my immune system is stronger than ever & I am able to maintain my weight under control :-)

11) So true. My salads are bigger than me sometimes. LOL! Just kidding, but I am eating every two hours (in small meals that is, but i'm eating all day :-)

12) I have a small case of alopecia, so it's crucial for me to maintain a micro-biotic diet. My hair is growing back, plus my stress level is under control, so that helps even more. 

Those unfortinate ladies (& males) who have an extreme case of Alopecia, I wish doctors would tell them that by changing their diet to an organic micro-biotic one, their hair could possibly grow back. My Alopecia is areata (a very small case) & when I get strict with my eating habits into healthy ones, it grows back. Almost all auto-immune diseases can be reversed if the body is given the right phytonutrients to help the immune system stay balanced. 

Ad for me, this time around, it was stress thay flaired up my alopecia, so guess what? (Unecessary stress, that is. Challenging, enganging stress I thrive on, but negative stress I don't do well anymore - when I was younger I was a 'any-stress basher' - but my body has finally told me 'slow down, otherwise I can't help yoi anymore'.)

 It's been too long & now I have consistently take care of my health thru eating healthy, exercising, and working on combating the negative stress that this L.A. fast life sometimes crosse pur paths; may I suggest doing some Kundalini meditation/yoga. That has helped metremendously :-) 

13) I know what I'm gonna make either tomorrow of the next day. Niam niam :-)

14) Yum.. I know I was forgetting something. I'm getting some beets for my green juices tomorrow :-)

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#8 A Healthy Lifestyle Is A Goal In Itself

Welcome to the Cleanse & Fitness home remedy detox program #8 :-)

Don't forget to subscribe to my newsletter by clicking here! 

Always drink plenty of water (if you can't drink a gallon a day, then stay hydrated to avoid being thirsty)

Alright, this was my breakfast all raw and organic: 

oatmeal, almonds, chia seeds, grounded flax seeds, super green drink powder, quinoa, strawberries, a little bit of agave syrup, almond milk. To the side is my Genmaicha tea. A yummu breakfast.

If you'd like to also check out my healthy pancake mix to make gluten-free, flour-free pancakes, go to: http://instagram.com/p/XQHYQPkJC5/

Yesterday, I did some body & weight training and then took a fun latin cardio class.

This morning I simply did some Pilates (not on apparatus this time), but as Mat Pilates just to PNF these muscles & sweat a little. Plus, i also needed the lengthening. Tomorrow I will rest, then continue my Cleanse & Fitness program.

Thank you for checking out my blog. Remember, if you want me to post anything, let me know (you'll definitely get credit).

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#7 A Healthy Lifestyle Is A Goal In Itself

Welcome to the Cleanse & Fitness home remedy detox program #7 :-)

Don't forget to subscribe to my newsletter by clicking here! 

Always drink plenty of water (if you can't drink a gallon a day, then stay hydrated to avoid being thirsty)

Hi there, I was reading an article about how the general average american eats only 5 percent vegetables and fruit, another 5 percent depend only on starches (i.e. potatoes) , 30 percent eat non-organic animal products, & the other 60 percent eats processed goods (90 percent of which have genetically modified organisms -GMO's).

I don't have to put it any other way, that the less greens (raw vegetables and fruits) that your body eats, the more prone you are to diseases & ailments like auto-immune disorders like cancer, alopecia (which is what i have & that's one of the main reasons i can't cheat on what i put in this mouth anymore), lupus, multiple sclerosis, rheumatoid arthritis, diabetes, and there are more than 80 auto-immune diseases. These diseases can be corrected with a simple little change. Your diet.

Phyto-nutrients (found in dark green leafy vegetables and all green vegetables) are medicine to fighting a lot of the chronic diseases that americans have. 

Almost all disease that exist is caused by mal-nutrition (processed foods - packaged/canned, non-organic meats, etc). 

Other health issues caused by the typical american diet is being over-weight or obesity. What happens is that when you eat processed foods, the body gets inflamed because it's a sign of an allergic reaction? An allergy is a disorder of hypersensitivity of the immune system. So the result are an inflammatory response which can vary from uncomfortable to dangerous. Ever wonder why you get bloated after eating some canned food, or a meal that came from a package, or from a meal your mom made used from unnatural & un-fresh  ingredients. When you get bloated, that's an allergic reaction, and that's the beginning if not continual sign of disease already there or disease to come.

If you are planning to have children, change your diet to a healthy one so that you don't pass on a disease cause by your not-so-wise eating habits. Or if you already have children and are starting to educate yourself on eating healthy & exercising, encourage & educate your kids to follow in those healthy habits.

Anyhow, this is how my day went & it's not over yet.

1) drank my liver cleanser (glass of water, 1/2 teaspoon of baking soda, 4 shakes into the water of cayenne pepper.

2) breakfast: green salad with parsley, kale, beets, garlic, green olives, bitter flower peddles, squeezed lemon & 1 table spoon of xtra virgin olive oil.

3) snack: green drink (spinach, kale, celery, carrots, apple, banana, blueberries, quinoa, chia seeds, flax seeds, chlorophyll, bee pollen, wheat grass, green powder, protein powder, coconut oil, egg white, almond milk, Carnitine, glutamine, pumpkin seed, parsley, strawberries.

4) rehearsed flamenco

5) snacked on raw seaweed with brown rice

6) green drink again

7) later on had another green drink & had some romain lettuce wraps (stuffing had: hummus, garlic, avocado, baked sweet potato).

8) nap time was nice

9) think i'll go take my co-workers latin jam workout class (also has resistance training fused with latin dance jams. This was my class, but after a while, I passed it on to her because she had always wanted to teach so why not let her take over. She's great at it ;-). I'm gonna get my lil sweet sweat on :-).

In this picture, I'm at the farmer's market getting my ruffage on :-)

Check out this link here about auto-immune disease. Also, know that most doctor M.D. training doesn't come with a knowledge of nutrition studies:

http://www.news-medical.net/health/What-is-Autoimmune-Disease.aspx

#6 A Healthy Lifestyle Is A Goal In Itself

Welcome to the Cleanse & Fitness home remedy detox program #6 :-)

Don't forget to subscribe to my newsletter by clicking here! 

Always drink plenty of water (if you can't drink a gallon a day, then stay hydrated to avoid being thirsty)

Brazil won? No worries, congrats to Brazil. But my heart will always be with Mexico. Que viva el futbol internacional!
Anyhow, back to your health (our health). I think my time in the kitchen is spent in larger amount of time than working out. Not that I don't workout, I do (whether it's Flamenco, calisthenics, power yoga, pilates, other types of cardio).

Today's plan (have executed and will continue to execute thru out the day):

1) drank liver cleanser: glass of water, 1/2 teaspoon baking soda, 3 to 4 shake dashes of cayenne pepper.

2) breakfast: cold cereal in a bowl which is organic oatmeal, almond milk unsweetened organic, whole ground flax, organic blue berries, chia seeds, and half scoop of gluten-free chocolate protein powder.

3) in the picture below shows how i eat all day: green drink done in the nutri-bullet (spinach, kale, celery, carrots, apple, banana, blueberries, quinoa, chia seeds, flaxseeds, chlorophyl, spirulina, Bee pollen, wheat grass, protein powder, coconut oil, egg white, almond milk, carnatine powder, Glutamine powder, pumpkin seeds, raw parsley, strawberries. I also eat raw carrots, celery, fruit, almonds, and continue having my homemade power green drinks. And i'll have a huge salad for lunch.

If you eat too much cooked food, it activates your white blood cells because it's fighting off what it thinks to be foreign (an invader). Cooking food 50% of the time changes the natural structure; i.e. kills natural enzymes, kills the real proteins, it basically takes half the protein out (why do think there's a lot of disease.) I'm not saying you should never cook your food, at least more than half of your food should be raw.

DON'T FORGET TO DRINK YOUR WATER ALL DAY. THIS CLEANSING @ FITNESS PROGRAM IS NOT ABOUT STARVING YOURSELF, IT'S ACTUALLY ABOUT EATING HEALTHY ALL DAY & GETTING YOUR WORKOUTS IN (even if you hate exercising, ok?).

TODAY's WORKOUT: strength training with fun intervals to build endurance & stamina. Then i'm gonna go on a hike with my bud Jennifer Holmes. Can't wait.
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#2 A Healthy Lifestyle Is A Goal In Itself

Welcome to the Cleanse & Fitness home remedy detox program #2 :-)

Don't forget to subscribe to my newsletter by clicking here! 

Always drink plenty of water (if you can't drink a gallon a day, then stay hydrated to avoid being thirsty)

Breakfast:

Empty stomach - cup of water, 1/2 teaspoon baking soda, cayenne pepper, one lemon.

Then in nutri-bullet juice up all together some

Kale, spinach, celery, cucumber

Apple, beets, carrots (optional: gluten-free vanilla protein powder).

Throughout the day, i'll be snacking on raw carrots, salad with nuts, my very own trail mix, grilled asparagus, a gallon of water through out the day, tomatoes with a small amount of himalyan salt.

Lunch: will have a huge ass salad that has kale, spinach, carrots, chopped garlic & onion, pine nuts, green apple, quinoa, tabuleh, & as dressing squeeze lemon, one table spoon xtra virgin olive oil as (i'm going to add green olives because i love love green olives (optional).

Get creative through out the day :-).

My exercise routine for the day: a nice hike or if not, then some pilates in the cabin again :-)

Join me here: 

http://rocioponce.com/pages/contact

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This here is another recipe you can use for din din (remember, you'll never go hungry if you eat like this everyday during your cleansing time. You don't have to do 30 days. You can do 5 to 15 days. Experiment. Once you feel good inside, you'll wanna do this cleansing again ;-)