It’s a new year, don’t we know it?  And don’t we want to start fresh? I know I do. Whether you want to just clean up your nutrition or boost your weight loss results, now's the time to reverse the damages of those holiday indulgences. But, holiday feasting doesn't need to mean post-holiday fasting. Fasting, which involves depriving yourself of food, is too extreme for my taste.  I prefer to give my system a break by eating foods that are easy to digest: fruits and vegetables, preferably uncooked; some clean protein such as organic egg, fish, poultry; and beans, legumes, and  some nuts.  Add to that lots of water (at least 8 glasses) some herbal tea plain seltzer, and voila—the perfect cleanse. Make sure you get enough sleep, and go easy on the exercise—emphasize walking, swimming, and yoga and deep breathing to calm you down and help you make healthier choices.

 I recommend this type of gentle cleanse to:

•            Jump-start a weight loss program

•            Get off a weight loss plateau

•            Rejuvenate your digestion after the glut of the holidays

•            Renew your energy

•            Escape addictions and cravings

The week before you start a cleanse prepare yourself:

1. Clean out your pantry and refrigerator. Get rid of the foods that sabotage your weight loss—cookies, pasta, cereals, bread, rice, chips, etc.

2. Give your family advance warning. They need time to prepare mentally.

3. Identify helpful people in your life.  Get help from family and friends. Those who have support from a partner at home lose more weight than those who don't, studies show.

4. Identify potential or real saboteurs. Start to problem solve -- how will you handle them?

5.  Start changing your eating habits. Eat from a plate while seated at a table. Don't eat while driving, lounging on the couch or standing at the fridge. East slowly, and be aware of your food.

6. Start drinking more water. Drinking 16 ounces, or two glasses, of water before meals may help you eat less. If you are not already, drink at least 8 glasses of water per day.

7. Dine out without pigging out. One plate, no seconds, no dessert (or share).

8. Start getting more sleep if you need it.

9.  Start identifying things that make you happy, that comfort you, other than food.

 10.  Do the “Gratitude exercise”: each night before you go to bed, write down 3 things that you are grateful for.  This puts you in the frame of mind that makes change and healthy choices easier.

Recently I chatted about his on my blogtalkradio show, Nancercize, with a colleague of mine, Jennifer Cheng. Listen to the recorded show at: http://www.blogtalkradio.com/Nancercize