April 2005 Issue

FOOD FUN FACT: The 21-Day 'No Junk Food' Challenge
CHRISTI'S COMMENTARY: Thank Goodness for Spring Cleansing!
RECIPE OF THE MONTH: Simple Green Spring Salad

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Two weeks ago, as Ben (my fiance) and I drove home from our last ski trip to Maine, we looked at each other and we instantly knew...

It was time for our annual Spring Cleanse.

For a few weeks, we'd been hosting out-of-town guests (translation: little sleep and lots of takeout food and wine).  We'd slacked off on our mid-week workouts because of persistent ski/snowboard injuries (translation: our bodies were getting a bit 'softer' than we like).

Later that night, when I put on my trusty jeans and noticed that they felt a bit tighter around the waist than normal, I enthusiastically and commitedly declared it Open Cleanse Season!

I've done Spring Cleanses for three years now, and last year I convinced Ben to be my partner in crime. I love having Ben as my cleanse buddy because we keep each other honest and provide moral support and inspiration.  Plus, it's very difficult to cleanse on veggies or brown rice when your fiance is sitting next to you eating steak and mashed potatoes!

This year, we had a really pleasant cleanse experience, and everyone's been asking us how it went.  So, I want to share some of the details with you in hopes that it will inspire you to try your own Spring Cleanse.

Why Do a Spring Cleanse?

We live in a world of chemicals, processed food, and concrete jungles. Our bodies have to absorb and process a lot of junk. 

Think: holiday parties, New Years bashes, happy hours, Easter baskets, Halloween candy, Thanksgiving gorging, your private Ben & Jerry stash, the car fumes you walk past each day, the subways you ride, the plastic you use to store your food, the computer screen you stare at all day, and the chemicals you use to clean your bathroom.

Yikes - your body needs a break!  It wasn't meant for this kind of artificial, processed kind of living.

What Is a Spring Cleanse? 


A cleanse is a simplified way of eating and living that gives your body a chance to get rid of all the toxins it has accumulated over the year.  By cleansing in the spring, you get rid of all that heavy, lethargic winter excess. 

A cleanse also reduces the burden on your liver.  Since your liver is responsible for purifying all your blood, it's extra important that it function at maximum levels all the time.  A cleanse helps your liver do just that.

A cleanse is to your body like an oil change is to your car.  You can skip an oil change every once in a while without suffering too much... but if you keep on skipping oil changes, your car will eventually stop working.  The same is true for your body. It needs a break from all the food you consume.  Otherwise it, too, will break down.

I want my body to keep working at peak levels for a very long time, so I use cleanses (particularly spring ones) as part of my 'maintenance plan.'


How Do You Spring Cleanse?

If you've never done a cleanse before, you may be picturing a complicated routine with lots of green protein shakes and expensive supplements.  Some people follow detox programs like these, but I prefer to keep things simple.  If a cleanse is too complicated or unrealistic, I know I won't follow it.

This year, Ben and I designed our own cleanse. We call it "The Rainbow Cleanse."  For the five days, we ate as many fruits and vegetables as we wanted.

OK, so we threw some tofu in the mix on Day 3, but who's counting? OK, so I threw two chocolate Easter eggs into the mix on the night of Day 2, but I couldn't let the Easter basket from my future mother-in-law go to waste, could I? 

That's the beauty of a cleanse.  It's not a diet!  You don't have to give up yummy foods forever if you go on a cleanse.  You merely simplify your diet and remove some of the junk you normally eat.  Cleanses are short-lived, which make them easy to follow (you don't follow a cleanse for life!).

Aside from the tofu and chocolate eggs, Ben and I actually stuck with our fruit and veggie program without much of a problem.  We had smoothies for breakfast, fruit and veggies for snacks, stir fries or salads for lunch and dinner, and lots of tea and water. 

We removed animal protein, grains, snacks, and nuts at first.  Towards the end of the week, we started adding some of these foods back in (you'll understand why if you keep reading).

What To Expect During Your Cleanse

Everyone has a different cleanse experience, but here are some of the things Ben and I noticed during our cleanse:

1. Our bodies changed.  I lost one dress size that week, and haven't gained it back.  My belly got much flatter, which is always a good thing! Ben had some of his best workouts at the gym, because he said his body felt lighter than normal.

2. We had tons of energy throughout the day.  I did some of my best work that week (I wrote a 40-page Spring Cleanse e-book and produced my "Healthy Shopper" DVD). Ben and I did notice that we started to lose energy towards the end of the day, so we decided to add in more mini meals to compensate.

3. We slept really well.  I haven't experienced deep sleep like that in a long time.

4. Our skin cleared up. 

5. Our digestion improved quite a bit (for someone like me, who has IBS, this is extremely important).  We didn't experience any gas, bloating, or indigestion all week.

6. Our craving for healthy food increased substantially, and our craving for unhealthy food diminished.  Even now that the cleanse is officially 'over' we don't stray too far from the program, because it felt so darn good to eat clean, whole foods.

7. We realized how often we use food for reasons other than fuel.  For example, I found myself in the kitchen when I was trying to procratinate last week.  I was searching the cupboards for... what?  Nothing, really.  I thought I wanted food, but since I was on the cleanse, I was able to recognize that I was trying to use food to satisfy a non-food need.  The cleanse really improved our relationship with food.

8. We had fun!  We really like cooking for ourselves.  We had so much fun preparing the meals together and finding things other than food to keep ourselves occupied at night :)

Ben and I got so many questions about our cleanse routine that I was inspired to write an e-book about how to cleanse.  It's called "The Ultimate Spring Cleanse: A Fast, Easy Detox Program for Beginners." 

This e-book teaches you how to design a cleanse that works for you.

It includes:

- Explanation of why spring cleansing is important and beneficial

- Checklist to determine if you're ready to cleanse

- Description of 10 different easy cleanse programs

- Sample recipes, shopping list, food journal templates, and meal plan

- Personal Spring Cleanse Action Plan

- and much more...

I put a lot of love, attention, and energy into this e-book, and my goal was to make cleansing attainable for the Average Joe or Jane.

To get the details on "The Ultimate Spring Cleanse," and to learn how you can get unlimited email support from me for two weeks, click here.


Do you have an idea that you'd like to share with my readers? Something you do to spring cleanse?  If so, please, email me.




Corporate Wellness Education


If you're looking for a speaker for your next event, look no further!   My seminars are extremely informative, entertaining, and interactive.  After a company books me once, they ask me back again and again. 

For more info: http://www.bostonhealthcoach.com/programs_corporate.html

To see where I'm speaking this month, visit my events page.


Free Teleclasses

The last two teleclasses have been overbooked, so please sign up well in advance to reserve your spot.  Teleclasses are scheduled from 12:00 - 1:00 p.m. EST.

April 20 - "Spring Cleansing Your Body, Mind, and Environment"


After a long winter, you may have accumulated a lot of “extras” – extra weight, extra moodiness, extra exhaustion, and extra clutter. Spring is the perfect time to get rid of these extras.

This teleclass will teach you how to:

- Detox your body using specific foods and wellness routines

- Rejuvenate your spirit and cleanse your physical environment

- Design a personalized spring action plan

To sign up, visit: http://www.bostonhealthcoach.com/events.html.


May 18 - "What Your Mother Never Told You About Your Period"

I invite all mothers and daughters to participate in this teleclass.  We're going to celebrate all the amazing aspects of our periods.  Wait... you don't think your period is amazing?  Then you should definitely attend this call! 

Here are some of the potential topics we'll cover:

- What are 'normal' periods anyway?

- What are your PMS symptoms trying to tell you?

- How can you alleviate your PMS symptoms?

- What does it mean if your periods are irregular?

- Are you missing out on your most intuitive time of the month?

- Should you coordinate your social calendar with your menstrual cycle?


To sign up, visit: http://www.bostonhealthcoach.com/events.html.



Health Food Store Tour

This will be my last health food store tour for a few months, so if you've been thinking of signing up, now is the time!  The tour will be held on Monday, April 25.  This FUN, INTERACTIVE tour is designed to get you passionate about food shopping again!  But don't take my word for it...

"The tour was fun!  I hadn't been in a natural food store for a long time, and this provided good motivation to improve my diet."  Jason H., Client's Boyfriend

"Christi is very easy-going, casual, but professional.  I felt comfortable asking questions. It's nice how she makes her tours so interactive." Paul M., TNT Boston Marathon Runner

To sign up, visit: http://www.bostonhealthcoach.com/events.html.




Online Nutrition Program for Marathon Runners

Are you a beginning marathon runner who is confused about what to eat during training?  The "Peak Performance Nutrition Program" is an online program that teaches you the dietary changes you need to make during your 18-week training season.  Fall marathon programs start in May!

For details (and to read a sample issue), visit:






The "21-Day NO JUNK FOOD" Challenge

Can you go 21 days without eating junk food snacks?

My amazing colleague and friend, Cheryl Miller, created this 21-day challenge. 

I signed up a few weeks ago, and I anxiously await the daily emails.  Love 'em!

The daily nuggets are chock-full of fun, practical, interesting suggestions for ways to make your snacks healthier.

Join the Challenge and receive:

- An 11-page Success Kit with tips and strategies to prepare you for the Challenge and set you up for success.

- 21 days of inspirational and educational nuggets delivered to your inbox. Each tip is a fun, quick read with links to related articles. 

* Keep an eye out for Day 6 - that's my nugget on 'Healthy Sweet Snacks!'

- Healthy Snack Recipes and links to recipe websites

- Special Feature for Kids - quick tips, recipes, and information about junk food marketing directed towards kids

Worksheets and Posters:

- Success Tracking
- Food Log
- Top 10 Snacks
- Weekly Meal Planning
- 200 Snacks under 100 Calories
- Healthy Eating Quiz

Click here to get started today!




"I thoroughly enjoyed the Energy Boosters teleclass. The options and suggestions you proposed were valid and do-able." -  Pat K.

To read the notes from Christi's Energy Boosters teleclass, click here.


"I appreciate and find a lot of value in the web page and notes we get after the call. I read them on my commute home!" - A Deloitte consultant, in reponse to my 5-part teleclass series


"What I like about your Peak Performance Nutrition Program is that it focuses on one subject at time and parallels our actual marathon training. This makes it much easier to absorb the info.

Initially, I bought nutrition books, but it's difficult to retain all of the information... almost to the point of creating more confusion than education. When changing eating habits it's much easier to do it slowly, just like your program is set up.

I was particularly happy with last week's information on preparing for the 20 miler because I wouldn't have had any idea about the carb intake. Apparently it worked because I didn't fall apart! 

I'm grateful I signed up for PPNP because, in speaking with other runners, it is amazing how little people know about "fueling" your body for endurance." - Mary C.,

'05 Boston Marathon Runner for Team in Training



RECIPE - Simple Green Spring Salad


Try this delicious light spring salad recipe during your Spring Cleanse.


- a bowl full of arugula

- 1/4 cucumber, cut into tiny chunks

- 1/4 apple, cut into tiny chunks

- 1/4 cup walnuts, chopped

- 1 tablespoon fresh basil or mint, minced

- 1 tablespoon olive oil

- 1 tablespoon balsamic vinegar

- salt and pepper, to taste


Cooking Instructions:

1. Combine all ingredients in a bowl.

2. Enjoy!  See how simple healthy cooking is in spring?


* See my Recipe Page for more fast and easy recipes.





Christi Lehner, H.H.C., AADP, is a Certified Holistic Health Counselor accredited by the American Association of Drugless Practitioners. A Holistic Health Counselor is a nutritionist and life coach all rolled up into one.

Christi studied Eastern/Western nutrition and modern health counseling at The Institute for Integrative Nutrition in New York City and earned a B.A. in Honors in Communication Arts from Villanova Universty.

Christi's goal is to help people fall in love with healthy eating, juicy living, and guilt-free self-care. Christi is a three-time marathoner and triathlete, an avid pianist, and a newly converted Red Sox and Patriots fan.

She is the author of the forthcoming book "From Women, For Women: 50 Ways to Reclaim Your Health."

To read more fun facts and stories about Christi, click here.

Christi can be reached at christi@bostonhealthcoach.com or 617.492.6450.




About "Nourishing News"

Note: the information in this newsletter is presented for educational purposes only. This information is not intended as a substitute for diagnosis and treatment by a licensed professional.  To suggest topics for future "Nourishing News" issues, please contact me.

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