Spring Clean Your Diet



Spring has sprung!  We often think of spring cleaning our homes this time of year, but how about spring cleaning our bodies? Your home and your wardrobe aren’t the only areas in life that would benefit from a cleansing. Now is the time to fine tune your health, shed those winter pounds and detoxify from the long winter.  If you are ready to increase your energy levels, improve digestion and lose a few pounds before the summer time… then I suggest you read on.Here are my top healthy tips to spring clean your body…
Step 1. Kitchen Makeover

Making over your eating habits starts in your kitchen. So clean out those cabinets!Start by clearing out any processed or highly refined products such as packaged sweets, white bread, white rice, potato chips…etc. Swap out these items for fiber rich whole grains such as brown rice and quinoa, and sprouted whole grain bread. Stock up your refrigerator with lean meats like grass-fed, free range chicken or turkey, wild or responsibly farmed fish.  When you “swap out” unhealthy food for healthier options you are more likely to stay on track with your healthy lifestyle.
Outta sight, outta mind! 🙂
Step 2. Plan Ahead Shop Smart


Pick and set a specific day of the week to do your food shopping and prepare for the week!
Buying seasonal, local fresh fruits and vegetables will save you money and offer top nutritional value and taste!
In the spring, stock up on foods such as:
  • Dark Leafy Greens (Bokchoy, Spinach, Kale)
  • Strawberries
  • Avocados
  • Beets
  • Sweet Potatoes
Speak with your local farmer or grocer to find out what’s best in season. Have a variety of fruits and veggies to snack on, which are easy to grab when you are on the run.
Step 3. Detox  

A detox is an awesome way to reset, reboot and introduce healthy eating habits, such as portion control.There are a variety of cleanses from 3 day juice cleanses to 10 day detoxes. I recommend a 10 day detox as a powerful jumpstart to set healthier habits in motion.Here is the link with more information about the Tara Liz Healthy Steps Reset Detox…http://taralizhealthystepsforward.com/healthy-steps-reset-detox-cleanse.html
Step 4. Hydrate!
Drink at least 8 eight ounce glasses of water a day and even more if you are exercising. Staying hydrated will help flush out toxins, promote glowing skin, improve mental alertness, boost your metabolism and help curb your appetite.”Swap out” soda, juices and sugary drinks for water with lemon for an extra detox boost!
Step 5. Add Protein

Immediately start your day with protein first to rev up your metabolism. Adding in lean protein to most of your meals and snacks will also keep you feeling full and energized.  For example, add protein powder to your smoothie, eat hard boiled eggs for a snack or Greek yogurt with chia seeds and berries.
Step 6. Add Healthy fats

Healthy fat will help you burn body fat! Choosing the right ones are key. For example stay away from trans fat, the highly refined kind found in margarine, processed cakes/cookies..etc. Instead choose nuts, avocados, nut butters, chia seeds, olive or coconut oil and wild caught fresh salmon.
Step 7. Green It Up!

Greens are loaded with  essential nutrients and vitamins. Green smoothies and juices are one of the best ways to cleanse your body, boost immunity, improve digestion, de-bloat and increase your daily fruit and veggie intake. I recommend throwing in greens in your morning smoothie or adding it into your post workout shake.Here is a link to my website with a complimentary smoothie guide:www.healthystepsforward.com
If you are having trouble getting started I offer a variety of programs and would love to help you reach your goals. Act fast, take advantage of my “Spring 10% Off” promotion which is applicable to my detox program and all packages.Also the next Fit & Lean Challenge starts Monday April 6th! You can register here…http://taralizhealthystepsforward.com/taralizprogram/new-year-group.php 

Have a happy, healthy, cleansing spring!

Healthy Steps Reset Detox Cleanse

Hello Friends,
Fall is here!  It is the perfect time to do a cleanse to strengthen your immune system and prepare for the winter ahead. If you are ready to ditch the belly bloat, gain energy back, release toxins, boost your immune system and lose up to 8+ pounds, then you are in the right place!
My 10 Day Healthy Steps Reset Detox Cleanse will help you…

  • Shed your body of toxins that are causing excess weight
  • Regain energy
  • Get rid of belly bloat that has been weighing you down for too long
  • Sleep like a baby
  • Boost your immune system
  • Get glowing skin
  • And feel awesome

Healthy Steps 10 Day Reset Detox Cleanse

Healthy Steps Reset Detox

  • 2 one on one coaching sessions,30 minutes each
  • 10 day meal plan
  • Detox recipe book
  • Food Journal
  • Meditation/ Yoga Techniques
  • Health & lifestyle recommendations

Here are a few results…

 by Liz M.

I have had the best experience working with Tara! I would 1000% (yes, that is 1000) recommend Tara and her services. She is incredibly supportive, goes above and beyond every week, and introduced me to her detox plan that has literally changed the way I think and feel about food in general. I knew I wanted to change my habits and get back to a healthy lifestyle, but I had no idea that taking part in the 10 day detox would take off 15lbs!!! I feel better than I have in the last 5 years! I’m excited to continue working with Tara and utilizing the tips and knowledge I gained from her cleanse. Working with Tara was one of the best decisions I’ve ever made for myself and I can’t thank her enough!

 by Valerie Caggiano

Tara’s cleanse was great for me. It was really detailed and helpful for me, someone who is new to cooking. She has provided recipes that are very easy to make and not intimidating to a beginner cook. It was also successful for me because it was on a schedule, and I need that kind of discipline. I lost 6 lbs. during the cleanse and I feel amazing! I would recommend Tara Liz to anyone looking to lose weight and improve their lives.

 by Libby Frey

I began working with Tara when I learned my father was very ill, an my fiancé and I decided to move our wedding up so my father could be a part of it. I had 7 weeks to get to my wedding weight. I had no idea how to even begin. Tara talked me through the detox and said it would be a good way to kick start my weight loss and I thought it would be worth a try.
I grew up a junk food addict, and while I had been slowly eating more vegetables and weaning myself off soda and then diet soda etc., I had no idea how much sugar and processed food I was putting in my body. The cleanse was difficult. The first three day especially. I felt moody and irritable. I had muscle aches in my back, buttocks and legs. I had headaches from caffeine withdrawal. I was exhausted. But Tara was with me every step of the way and encouraged me to keep going. The trick for me was to keep something healthy in my bag at all times, so when I was tempted I had something to use as replacement therapy.

I was so pleased with myself for going through all 10 days of the cleanse. My co-workers began to notice my weight loss after day 8 and by the end of the cleanse I had lost 8 pounds!!! But what surprised me most was that, I don’t want to go back to all the caffeine and processed foods…not as much anyway. I still miss cheese. But, I found that I was okay without it. I am learning new ways to cook and I and my fiancé like it better.
There are many steps to becoming healthy, and starting with the cleanse helped me to get a big hurtle out of the way.

 by Heather De Voe

Tara set up a great detox for me in which she included a breakdown for each day on what to eat.
Also, I was given many recipes and a grocery shopping list of essential products I would need on hand.
Tara was very helpful during the whole process. If I had questions about anything in the print outs I was given she’d always answer my texts/emails promptly and always checked in with me to see how I was doing/feeling.
After 10 days I am excited to say I lost 8 lbs !!! It’s a great feeling and about half way through I had gotten into a groove and was feeling more confident overall in my choice to live a healthier life style. After the detox I can definitely feel the effects different foods have on me and how even the littlest of sugar can effect my energy. It’s very interesting and informative. It’s a good feeling to know the control I really do have over how I want to feel.
Tara’s detox is a valuable process that will definitely have you learn a lot about yourself!

Contact me before October 15th and receive the EARLY BIRD SPECIAL.
I hope to hear from you soon. Have a great day!
Tara Liz

To get started  contact Tara Liz at (646)-833-7644 or via email taraliz@healthystepsforward.com.

Tara Liz’s Daily Detox Drink

Health and wellness coach Manhattan


Hello Healthy Steppers!

Today I want to introduce you to a metabolism boosting, detox drink that you can easily make from home. All you need is a lemon, water and cayenne pepper. Celebrities like Jennifer Aniston and Gwyneth Paltrow start every day with warm water with lemon. It is great for your skin and has amazing health benefits. But why not take it up a notch and add cayenne pepper to enhance the benefits even more?!

I drink warm lemon water and cayenne pepper first thing in the morning on an empty stomach. I usually drink it with a straw so that my teeth aren’t exposed to the acid. It tastes pretty good but like anything else, forming new habits take time to get use to. Try it for a week and see how you feel.

Benefits of detoxifying your body first thing in the morning by drinking warm water with lemon and cayenne pepper:

1.) Provides a super stimulant to the liver, your main detoxifying agent.
2.) Your liver will release uric acid and create bile to safely eliminate toxins that would otherwise be stuck in your digestive system even longer. If your liver is full of toxins, it can’t metabolize fat properly.
3.) By keeping your liver and digestive tract clean it will help your body prevent diseases like cancer in the future.
4.) Combining cayenne with lemon increases the detoxing effect and raises temperature of your body increasing your metabolism.
5.) Drinking this combination will cleanse your body safely and naturally.

Warm Lemon Water with Cayenne Pepper Recipe

1/2 lemon or 2 (tbs). of lemon juice (organic recommended)

1/10 tsp cayenne pepper

10 oz. warm water (1/2 hot water and 1/2 cold)

Remember we can break our unhealthy habits and form healthier habits as long as we take action and keep an open mind. 🙂

Have a great week and continue to take your healthy steps forward! Life is a journey, enjoy it!
Tara Liz