Cleanse Friendly Recipes


I officially start my cleanse on January 23rd but a few folks have requested information on my menu plans.  As it turns out, I spent some time this week preparing a menu and meals for one of my clients based on the structure of the cleanse.

Breakfast (typically between 8:30-9:00am):

Day 1-4

Sagdrina’s smoothie:

6 ounces organic almond milk

1/3 cup frozen organic mixed berries (I got them from Whole Foods- 365 brand)

handful of fresh organic blueberries

1/2 hass avocado

1 small banana

2 large squirts of Barley’s Omega Swirl(berry flavor)

Morning snack (Between 11am and 12pm)

Day 1,2,3

steel cut oats with blueberries and chopped pecans

Day 4

fresh fruit (berries, grapes, pineapple, etc..)

Lunch (between 1-3pm)

Day 1,2

1/2 can/pouch of wild caught albacore tuna in water, hand full of edamame, handful of grape tomatoes

Day 3,4

Salad in a jar

In my version I use edamame instead of quinoa








Afternoon snack (between 3pm- 5pm)

Day 1,2,3,4

1 apple

Dinner  (between 5pm-7pm)

Day 1,2

1/2 grilled chicken breast, side salad (spinach, carrot, tomato)

Day 3

pan seared grouper, lightly sautéed bell pepper and red onion atop brown rice

really really delicious!








Day 4

salad with spinach, mango, tomato, mushrooms, carrots and walnuts

Juice Fast

Day 5

I juice all my meals. I use theJack LaLanne juicer.

Here are the food items I juice with most often:

ginger, cucumber, apple, carrot, parsley, bell pepper, grapes, kale, lemon, lime, celery, pineapple and melons (when in season).

I have fun coming up with strange ‘brews’ while juicing. Fruits and veggies are so full phytonutrients and antioxidants that it is hard to go wrong.  However, not all fruits and veggies juice well; berries, mangoes and bananas are mushy no-no’s and are best in smoothies. I also don’t add vegetables with strong flavors like onions and garlic.  Some people do when they juice but I prefer to put those in/on the food I chew instead.

I add organic olive oil (1 tsp) to the juice. Sounds gross but it yields the best absorption of nutrients.


***Notice I rarely mention portions. I eat as much as I want. Seriously I do. Thing is, I know my body wants little meat and lots of veggies. 🙂

Next week I will be preparing for my cleanse.  Be sure to ‘follow’ me (top of blog).  You don’t want to miss diatribe on why I drink coffee and red wine while on  my cleanse.  Trust me, I got a spin that will leave you dizzy!













In Memory


Dr. Shirley Mcgee Brown, lovingly known as Madear (mother-dear)

Today marks the 4th anniversary of my mother’s death.

When mom was diagnosed with stage four endometrial cancer it was a tremendous shock.  If you knew my mom, you know that she really did not have any bad habits. She didn’t even use bad language (yes…my mother :)).  She was a stickler about routine check-ups (dentist still marvel what good care she took of my teeth!) and was an avid reader. She had a PhD in Education and was cultured, poised, and polished. She was a Sunday school teacher who walked the walk: I cannot remember a morning that she did not rise early, pray, and meditate.  She was not supposed to get cancer.

But it happened.

And my world collapsed.

Not just because my mom was dying in such an unfair way; but because everything I thought I knew was challenged.

Doctors are the experts and lead us in the right direction….

Work really hard at a ‘job’ and then you get to retire and enjoy life

Mothers are supposed to forsake their dreams 

This is some of the conditioning I had to confront when, at just barely 60, my mother’s life was cut short.  While my foundation and moral compass remain the same, I have a little different take on those very ideas:

Doctors are experts in the practice of medicine but God gives us the ability to tune in to our body.  It is important to be your own health advocate.  No blood test or MRI trumps what your gut is telling you.

Do what you love and everything else will fall into place.  Jobs are very overrated. I wish my mom had worked less and lived more. 

 I think it is critical for children need to see their parents enjoying life. 

I miss her every single day.  But I am thriving  just as she would expect me too.

Here are some really cool, less known facts about my mom:

She was silly. Really silly. Yup I get that from her. 🙂

She loved cookies: oatmeal, shortbread, lorne doone… she was a cookie monster!

She loved old Westerns. Particularly “Gunsmoke”.

She would laugh so hard at times she cried.

She wrote poetry and recorded her memories.

She prayed for her enemies. By name. No joke.  (Working on this one Ma!)

She was allergic to nuts but loved them so she ate them!

She had a beautiful voice.  I can still hear her sing “Hosanna….Blessed be the Rock” . I can also hear her sing “Ridin’ Dirty”. She had no idea what she was singing but she was silly I tell ya!

Until the day she died, we (her grown children and her grandchildren) were welcome in her lap.

When she could no longer sing, I sang to her.  One of my last gifts to her.  Here is the song I sang to her:

So grateful for the 35 years we shared Mom.

Until we meet again.

Clean as A Whistle- My customized cleanse (part 2)


Here are the supplements I am using for my cleanse. I am including pictures because I am very visual. I might not remember a name but I rarely forget a face. 😉

Organic Psyllium Husk Powder

This is a form of fiber and is the foundation of my cleanse. Not all psyllium husk is created equal. This particular one has 7 grams of fiber (6 soluble) which means that it is quite dense and packs a punch. It is also organic. I paid $9.99 for mine at Bill Stanton’s .

ParaFree by Herbal Formula

The purpose of this product is to kill instestinal parasites. I have not used this particular product before but I have used similar ones.  *WARNING*  People have been horrified at what they leave behind so to speak.  It can be disturbing. But what is more disturbing… having them in and alive or out and dead? If the suspense is killing you, google: worms colon cleanse and click ‘images’. People actually take pictures of this stuff!

Great Plains bentonite clay

This is a brand new addition to my arsenal. Bill Stanton swears by it. Apparently it not only gets things moving it actually helps maintain/restore positive nutrients in the gut.  Author Perry A. describes its effects in her book, Living Clay:

The process by which substances are absorbed or adsorbed is through their electrical ionic charge. If you remember when you were young and played w/ horseshoe magnets, when the like poles are placed together they repel each other. When you placed opposite poles together – negative to positive-they actually pulled toward each other and stuck together. 
The ionic charge of pure, natural calcium Bentonite Clay is negative. This unique clay adsorbs and absorbs positive charged ions in a similar fashion. Most everything that attacks our bodies-bacteria,virals,fungi,diseases,toxic chemicals,etc.,-is of a positive ionic charge…when we apply or consume clay…its only function is to draw to itself positive charged molecules,which it holds like a magnet…Calcium Bentonite Clay literally removes positively charged molecules that attack our bodies…” 

Works for me. I’m giving it a shot.

Bill instructed me to mix the clay, psyllium and two dropper full of the parafree in a large glass of water. It is to be consumed quickly (the psyllium gels very fast) and between meals (I’ll give it at least 2hours). Once a day.  I will start with a teaspoon of both the clay and the psyllium and work myself up to one tablespoon of each by the end of the cleanse.  I will also increase my daily water intake big time.

Getting ready….What’s your plan?

Resolution Run 2012 Race Report


Here I am.  Submitting my report like a good little racer.  Apparently this is something serious runners/bloggers do… which I guess explains exactly why I don’t do it.

Let me go ahead and tell you that my account is most appropriate for folks like me.  Those who are more concerned about their playlist then their splits.  Can’t say I didn’t warn you.

The race was sponsored by the Atlanta Track Club (I am a card carrying member btw) and took place in Kennesaw. I don’t typically look at courses before I run (why look at the needle before the shot?) but if you run in the ATL you know Atlanta= hills.  Kennesaw=big a**hills.  I had an idea what I was in for.

Now here is the sweet thing about this race:

It started at 11:00 a.m.

This is major under any circumstance because races typically start around 8:00am.  Add two appletinis and a  3:00a.m. bed time and it becomes a game changer.  Happy New Year to me.

It was definitely a family affair with a toddler dash and a 1 mile fun run.  My princess ran the 1 mile.

"We're going for a PR in this race. " Ha! Good one Mom!

Silly girl. Just like her momma. 😉

Those were really cute races to watch. Toddlers scared out of their mind by all the crazed cheering.  Poor babies.

The race was very well-organized. Parking was very convenient and all of the races started on time.

I see porta potties as a test of  mental fortitude.  There is no way around using one when you race so I have learned to make it a part of my experience. And what an experience!  The worst was the Savannah RnR in which I had to pop a squat completely in the dark. It was smelly and damp. So very gross.  However, I have been to races that seem to give the toilet situation a lot of consideration. Some have volunteer attendants. I literally love those people.  They are usually so very pleasant about it too. I wouldn’t be. I promise.

As I mentioned, I had no idea what to expect with the course. They staggered the 5k and 10k start times by 10 minutes. I ran the 5k course and the guys ran the 10k.  I found the beginning of the course to be fairly challenging.  I made it past the slow movers just in time to climb a long, somewhat steep, hill.  Each mile was clearly marked with a clock.  Very helpful.  After a nice downhill recovery, the rest was rolling hills. All quite do-able for me.  Challenging but not crazy.  The scenery was blah.  Industrial, hotels, and apartments. Nothing to write home about.

The course was a loop which I prefer over an out and back during races. There were plenty of cops and volunteers around to keep everything safe (why do cars try to dart through racers?).

Food was decent. Nothing beats the mimosa I got at the Atlanta Women’s Race last year.  They were not stingy with the bagels. I have been to races where they give you a quarter of a bagel. This makes me think of saying “Dude, did somebody mention we just ran our arses off out there? Can a sister get at least a half?”  I also have to mention that they had gloved attendants passing out food. Letting sweaty runners plunder through a bagel box makes me angry.  Not good when I’m hungry. Water and Powerade was plentiful. There were also individual bags of  pretzels and a new bar called Eat. Think. Smile.. I ate. I think I smiled a little.

Weather in a word: PERFECT. Atlanta is quite unpredictable this time of year but today was great for running.  Around 60 degrees and a slight overcast.

My personal race highlights:

Watching the children race.

Meeting a seasoned runner who ran his first race in the 65-69 age group. He came in third in his division with a time of about 46 minutes.  Inspiring.

Running the race along with a POW.  My husband spoke to him in some secret military code. I was content admiring him from afar.

Seeing all the runners and volunteers with Back On My Feet.  I introduced myself to  the local organizer. And…I offered all of you as potential volunteers. Yup. I told her I know amazing people who would love to get involved. I  sure did. More to come.

Racing with my family. It can be difficult to find a level playing field while raising teens. We are at our best when we do things just like this.

That's my boy. Get ready to run in dress socks. I bet the girls love that!

I  enjoyed this race and will definitely do it again. It won’t make me behave next holiday season but at least I’ll pay for it properly.  Just like I did growing up.  Sunday mornings  after hanging with my friends the night before…to Mount Olive Holiness Church I went!