Cleanses are promoted by many health professionals these days, but not all cleanses are created equal. There is no real definition of a “cleanse” – the term is interpreted in many different ways by different people. While I’m definitely a fan of a good “cleanse” or “reset” days, as I think it’s important to free your body of harmful toxins and chemicals, three days of drinking lemon juice with cayenne pepper is not my idea of the Smart Life way to do it.

My idea of a “cleanse” might be a little different than what most people would think of: I am a true believer in cleansing with real food. Not only is it safer and more delicious, but real, clean foods will offer a whole mix of nutrients that will work together in the body to keep you nourished. True cleansing foods are full of fiber, antioxidants, and other nutrients that will help to free your body of impurities and maintain liver health (your liver is the main detoxifying organ, so it pays to keep it healthy). They also tend to be lower in calories and free of added sugar, added sodium, alcohol, processed foods, gluten and animal dairy.

A real food cleanse is a great way to jumpstart weight loss, establish healthy eating habits, and curb unhealthy lifestyle behaviors. On my Smart Life Soup Cleanse program, you will achieve these goals by eating clean and easily digestible foods consistently throughout the day, and by learning to apply that foundation to your post-cleanse diet.

Here are some of my favorite cleansing foods. Incorporating these into your diet will will leave your body feeling fresh, healthy, and pure. The “side effects” of eating of these foods include increased energy, diminished bloating and a few pounds of weight loss. They all feature prominently in my Smart Life Soup Cleanse and 14-Day Reset Meal Plan.

Smart Life Best Cleansing Foods:

Artichokes are my go-to cleansing food. They contain plant compounds known as caffeoylquinic acids, which increase flow of bile, a fluid that helps digest fats. In addition, they’re full of fiber and take a long time to eat, so they help to reinforce the practice of slow, mindful eating.

Avocados are a great source of glutathione, a compound that blocks the absorption of certain fats in the intestines that can cause oxidative damage. Glutathione is also essential for liver cleansing. Plus, avocados are packed with fiber to help keep you regular.

Broccoli supports detoxification enzymes in the liver (cabbage, cauliflower, Brussels sprouts and kale do as well). This unique group of vegetables (called crucifers) have glucosinolates, which are plant compounds that contain sulfur. Sulforaphane is one type of glucosinolate in broccoli that plays a role in cancer prevention – it helps specific detoxification enzymes that rid the body of chemical carcinogens and free radicals.

Celery is a vegetable that is mostly comprised of water and therefore will help keep your body hydrated and your hunger levels at bay. Additionally, celery contains antioxidants that will help eliminate free radicals roaming around the inside of your body and causing damage.

Ceylon Cinnamon is chock-full of antioxidant properties. It is believed to control blood sugar in people with diabetes, prevent ulcers, destroy fungal infections, soothe indigestion, ward off urinary tract infections, and fight tooth decay and gum disease. Furthermore, the scent of cinnamon is linked to curbing fatigue, easing frustration and increasing alertness. Try to sprinkle cinnamon on your matcha latte, sliced apples or pears, and morning oats or chia pudding.

Green tea is richer in antioxidants than any other tea. That’s because green tea leaves are prepared differently: they aren’t fermented before they’re dried which keeps them containing rich antioxidants called catechins. Catechins may trigger weight loss by stimulating the body to burn more calories and by decreasing body fat.

Lemon helps the liver detoxify. Lemon juice can also aid in digestion. Both the smell and flavor can increase saliva production, which is essential to the digestion process. Lemon juice also directly affects the GI tract. Just 100 microliters of lemon juice (that’s REALLY tiny) has been shown to be a very potent stimulant of pancreatic juices, also essential for proper digestion.

Oregano is the most antioxidant-dense spice on the market. In fact, on a per-gram basis, it has four times more antioxidant activity than blueberries do. One of the antioxidants in oregano includes beta-caryophyllene, a substance that reduces inflammation.

Although you should aim to include these cleansing foods in your diet on a regular basis, the Smart Life Soup Cleanse is beneficial as a kickstart. Keep in mind that cleanses – even whole food cleanses, like the Smart Life Soup Cleanse – are meant to be a short-term bridge to a healthful diet, and are not recommended for the long term. Give it a try to put you back on your Smart Life track, and follow-up with my 14-Day Reset Meal Plan or private coaching.

My family, friends, and clients will tell you that for almost a decade I’ve been preaching a love of vegetables. Veggies, and the amazing array of vitamins, minerals, and phytochemicals they contain, are crucial for creating and maintaining lasting health. Veggies contribute to healthy gut flora, a strong immune system, brain health, longevity, and cancer prevention, among many other benefits. In particular, cruciferous vegetables (including broccoli, kale, cabbage, and cauliflower) contain B vitamins that are critical for methylation, a process by which our cells repair themselves. We all need cell repair!

Learning to embrace vegetables comes down to flavor and creativity. The odds are that you grew up on flavorless, drab vegetables that had been boiled do the point of losing all their flavor (and nutrients!), or soaked in a bath of ranch dressing. But it doesn’t have to be that way! Vegetables can have fantastic flavor, especially when they’re lightly dressed, sautéed or roasted.

Many veggies are naturally sweet, like sweet potatoes and carrots, or savory, like celery and broccoli. Those that tend to have more of a bite can have their bitterness balanced out by creative pairing with other vegetables or fruits. You’ll also notice that nearly all my vegetable dishes have a variety of either herbs or spices (or both), as science is showing more and more that these power-packed flavor carriers also carry great health boosting properties.

Even if you learn about a million reasons why you should eat vegetables, there’s only one that really matters: they taste great. Veggies that are steamed, roasted, baked, and infused with herbs, spices, and oils can be delicious and satisfying. This explosion of flavor is more than a luxury; it’s a necessity if you’re intent on eating for maximum health. The more we study and observe the diets of people around the world, the more evidence we have that there’s no way to stay at your peak, brimming with vitality and energy, unless veggies are a huge component of your diet. So many of the antioxidants and phytochemicals critical to both short-term and long-term health come from vegetables, and it’s key that you stay constantly connected to earth through vegetables.

Veggies also help ward off some of the known effects of the ageing process. Take, for example, glutathione, a key antioxidant that controls many metabolic functions. Blood levels of glutathione decline as we get older, potentially making us more vulnerable to cancer and other health issues. Fortunately, glutathione is abundant in vegetables such as asparagus, avocados, broccoli, garlic, and spinach—all of which, you’ll find in many of my Smart Life recipes. So go ahead and start trying more diverse veggie recipes and I promise that you and your family will never look at veggies the same way again.

Eat the rainbow!

Have you heard this expression? It means look at your plate like a canvas, and include many colors of vegetables and fruits. The deeper color of veggies means nutrient-density, rich antioxidants, and more phytochemicals. Phytochemicals do everything from protect our bodies from daily wear and tear to combat cancer. Am I succeeding in convincing you that vegetables are a big deal?

Sample and incorporate the different groups:

• The Cruciferous: broccoli, cauliflower, bok choy, arugula, kale, mustard greens, collard greens
• The Cabbages: red and green cabbage, brussels sprouts, napa cabbage
• The Oranges: carrots, winter squashes, sweet potatoes, orange sweet bell peppers
• The Reds: beets, tomatoes, red carrots, red peppers
• The Squashes: zucchini, acorn squash, spaghetti squash, butternut squash
• Mushrooms: shiitake, oyster, portabella
• The Leafy Greens: Every kind of dark leafy greens known to man, and other light greens like fennel and celery
• The Purples: eggplant, purple cauliflower, purple potatoes
• The Alliums: onion, garlic, chives, shallots

In early Fall, many vegetables are at their peak season. Use this guide to learn more about what’s in season>>

Two new awesome Fall veggie recipes from my Smart Life kitchen are linked here:

• Mediterranean Zucchini
• Acorn Squash with Quinoa and Black Lentils 

And here is also my Fall gift to you: The Smart Life Guide to Roasted Veggies. 

Smart Life Guide to Roasted Vegetables

6 Steps to Roasting Success:

1. Preheat Well: Give your oven 20 minutes or more to reach 450 degrees F.
2. Cook Like with Like: Use vegetables with similar cooking times on the same baking sheet.
3. Use Just Enough Oil: Too much oil may cause burning. I like to mix my oil with vegetable broth.
4. Give Veggies Plenty of Room: Arrange veggies in a single layer with space between them. Space is key to keeping the hot air circulating around and browning vegetables not just heating them and letting them steam in their juices.
5. Add Seasoning Last: Minced garlic, fresh herbs, dried spices and sweeteners can burn at high heat. Stir them into vegetables just before serving – the heat of the vegetables is enough to release their flavors and aromas.

Mediterranean Medley

1. Toss 2 cups zucchini chunks, 1 cup eggplant chunks, 2 cups cherry tomatoes, and 1 cup sliced sweet onions with 2 Tbs. olive oil and 1 Tbs vegetable broth.
2. Spread vegetables on 2 baking sheets and roast 15 to 20 minutes.
3. Transfer to serving dish and toss with 1Tbs. herbs de Provence and 1 tsp. minced garlic. Season with sea salt and pepper to taste.

The holiday season is in full swing, which means parties and gatherings with an array of food choices. The good news is that there are definitely ways to keep the holiday season healthy while still taking part in the festivities and having fun! I have found these 6 strategies help my clients stay on track during the holidays:

1. Don’t deviate from the norm. If you know you’re going to attend a lavish holiday party, begin your day as you would any other. Don’t skip meals to save calories and get to the party famished. Eat a protein and healthy fat-packed snack an hour before your holiday meal like celery sticks with almond butter or a green smoothie with a scoop of vegan protein. Protein and fat help cut cravings for sugar and processed carbs.
2. Start your holiday meal with smart food choices. Beginning with soup, fresh veggies or a salad and avoiding appetizers filled with refined flour and other unhealthy choices can prevent cravings. Volunteering to bring something to every gathering you attend guarantees there’s a healthy choice.
3. Limit alcohol, especially on an empty stomach. Alcohol reduces your inhibitions and can lead you down a slippery slope of making bad choices. Most types of alcohol are also filled with sugar and empty calories. Instead, ask for sparkling water with lemon or lime to drink before the meal and enjoy a glass of alcohol with the food.
4. Focus on the social interaction rather than dwelling on food. I like to sit next to someone I find genuinely interesting and engage in conversation with them and help the host with clean-up and serving the food so you stay engaged and less focused on the food.
5. Practice mindfulness. Take a couple of deep breaths before your meal and chew every bite slowly. Really focus on the flavors, colors and smells of your food. Try to put your fork down between bites. Practice ending the meal feeling satisfied yet energized and comfortable.
6. Remember your goals. Think about the way you want to feel before you hit those holiday parties and dinners. If you want to feel great, you’re less likely to indulge in foods and activities that make you feel less than great. But if you do happen to slip, don’t beat yourself up. Guilt is a toxic emotion that creates more damage. When things get off the “plan” (which they do), simply make a gentle U- turn. Sometimes treating yourself to sugary and other pleasure foods is exactly what the moment calls for. If you indulge a little, that’s fine. Did you enjoy the process? How did you react to the food that you ate? Pay attention and move on and getting back to the foods and activities that make you feel great.

I’m excited to announce a very special collaboration with Our Harvest!

Our Harvest is a NY-based online farmers market and grocery delivery service that connects you to fresh, local food, sourced directly from small family farmers and food artisans. They offer a wide selection of farm-fresh seasonal produce; premium grass-fed meats; pasture-raised poultry and dairy; never-frozen, sustainably-caught fish; and, clean-label pantry staples. Their food is meticulously sourced from over 150 regional farmers, food purveyors and suppliers who uphold the highest quality standards and adhere to the most responsible growing practices.

By working directly with small family farmers and artisanal purveyors, Our Harvest has created a system that is a win for farmers, consumers, and the community alike. With Our Harvest, your groceries are delivered from the farm straight to you, sometimes just hours after harvest, and you can taste the difference.

Why I choose to shop at Our Harvest

• They are an online farmers market and grocery story that connects you to real food, straight from local farmers and producers – the Smart Life way!
• They are a socially-responsible, mission-driven food startup whose goal is to bring fresh, local and delicious food to communities at a fair price while fighting hunger .
• They source from small, local family farms who use sustainable and responsible growing practices.
• The vast majority of their products come from within 250 miles, with most from much closer (e.g. Long Island farms, Brooklyn-based artisanal producers, etc.)
• Our Harvest’s supply chain is 100% transparent. They provide producer information and ingredient labels for every item listed on their site.
• They offer more than 725 choices of fresh, all-natural, high-quality food.
• For every order placed over $25, Our Harvest donates a meal to a local food bank or pantry in your community to help combat hunger. They have donated well over 10,000 meals to date!

How it works

The Our Harvest model disrupts the current, conventional food retail system, where food travels long distances and sits on a shelf or in a warehouse until it is eventually sold.

Shoppers can choose from a selection of more than 725 products, all of which include the name and description of the small family farm or artisanal producer where it originated. Orders are placed the same way as with any online retailer; however, once an order is placed, their team then travels to the local farms to source the ordered items, which customers receive sometimes only hours after it was harvested!  This sourcing model enables them to serve farm fresh fare at a price point that is fair to everyone along the supply chain.

 Special Discount for the Smart Life Community

• As a member of the Smart Life community, you can receive 25% off your first order with code SMARTLIFE.
• Plus, every time you shop with Our Harvest, a percentage will be donated to Books for Kids Foundation. The mission of the Books for Kids Foundation is to  promote literacy among all children with a special emphasis on low-income and at-risk preschool-aged children. Books for Kids creates libraries, donates books, and implements literacy programs to develop the critical early foundation and skills which young children need to be successful in life.
• Furthermore for every order above $25, Our Harvest donates a meal to a local food band or pantry.

Find our more about Our Harvest

Follow the on Instagram @ourharvest and Facebook @shopourharvest

Website: www.ourharvest.com

Why do I have a hard time peeling my hard boiled eggs?

Your mistake: You immerse cold eggs in cold water. When you do that, the egg white hardens slowly and sticks to the egg shell.

Smart Life tip: Boil the water first and only then immerse the eggs. Cook for 7 minutes for totally hard white and almost done yolk. Cook for 9 minutes for totally hard yolks or 4 minutes for soft boiled eggs. Are you cooking more than one egg? Make sure you have enough water – one cup per egg.

How to keep broccoli and green beans green after cooking?

Your mistake: You are cooking your greens in boiling water for too long. Green vegetables contain chloroplasts that give them their green pigment. Hot water enhances that pigment, but not above 170 to 190 degrees Fahrenheit. Higher temperatures produce an anti-enzyme called chlorophyllase.

Smart Life tip: Fill up your pot with water and a pinch of sea salt. When the water is hot, but not boiling (176 degrees Fahrenheit), immerse your greens for only 3 minutes. Pour into a sifter and rinse well in cold water. To complete your prep, heat a pan with olive oil and gently toss your greens with extra virgin olive oil for another 3-4 minutes. Sprinkle with sea salt and serve immediately.

How to keep my green salad crisp?

Your mistake: You dress your salad too early and your salad dressing only contains oil and lemon juice.

Smart Life tip: Make a salad dressing from olive oil, lemon juice PLUS either a little mustard or raw honey. The mustard or honey will keep your oil and lemon juice mix intact, and that’s how your salad will stay crisp longer.

How to keep my tomatoes fresh?

Your mistake: You store your tomatoes without their stem and place them stem up.

Smart Life tip: store your tomatoes with the stem side down to prevent their juices from drying up. Otherwise, try to buy tomatoes on their stem. The stems will keep the tomatoes fresh for a longer period.

How to make the perfect sunny side up omelette?

Your mistake: You pour the whole egg into your frying pan at once.

Smart Life tip: Separate the egg white and yolk. Beat the egg white and a pinch of sea salt with a fork. Pour the egg white into a warm/hot frying pan and cook until almost done. Then, toss the egg yolk on top of the white and continue cooking for 2-3 minutes or until yolk is cooked to your liking.

I’ve found these 6 strategies help me and my clients stay on track even in the toughest social situations:

1. Don’t deviate from the norm. If you know you’re going to attend a lavish holiday party, begin your day as you would any other. Don’t skip meals to save calories and get to the party famished. Eat a protein- and healthy-fat-packed snack an hour before your holiday meal like celery sticks with almond butter or a green smoothie with a scoop of vegan protein. Protein and fat help cut cravings for sugar and processed carbs. 

2. Start your holiday meal with smart food choices. Beginning with soup, fresh veggies or a salad and avoiding appetizers filled with refined flour and other unhealthy choices can prevent cravings. Volunteering to bring something to every gathering you attend guarantees there’s a healthy choice.

3. Limit alcohol, especially on an empty stomach. Alcohol reduces your inhibitions and can lead you down a slippery slope of making bad choices. Most types of alcohol are also filled with sugar and empty calories. Instead, ask for sparkling water with lemon or lime to drink before the meal and enjoy a glass of alcohol with the food.

4. Focus on the social interaction rather than dwelling on food. I like to sit next to someone I find genuinely interesting and engage in conversation with them and help the host with clean-up and serving the food so you stay engaged and less focused on the food.

5. Practice mindfulness. Take a couple of deep breaths before your meal and chew every bite slowly. Really focus on the flavors, colors and smells of your food. Try to put your fork down between bites. Practice ending the meal feeling satisfied yet energized and comfortable.

6. Remember your goals. Think about the way you want to feel before you hit those holiday parties and dinners. If you want to feel great, you’re less likely to indulge in foods and activities that make you feel less than great. But if you do happen to slip, don’t beat yourself up. Guilt is a toxic emotion that creates more damage. When things get off the “plan” (which they do), simply make a gentle U-turn. Sometimes treating yourself to sugary and other pleasure foods is exactly what the moment calls for. If you indulge a little, that’s fine. Did you enjoy the process? How did you react to the food that you ate? Pay attention and move on and getting back to the foods and activities that make you feel great.