Whole Foods Cleanse: Finding a Lifestyle Balance

By Pittsburgh Fitness Project | May 22, 2018 |

Whole foods cleanse. Spring is finally here and we’re already anticipating the summer months. Like every year, this is the time where most of us start to fret. We’re trading sweaters and pants for shorts and swimsuits and aren’t exactly feeling the greatest about our appearance. Our social media and news streams are flooded with quick fix advertisements: Join this diet group. Take these pills. Use this powder. Drink this tea. And while these are appealing, they don’t actually do much for your waistline (or wallet for that matter). With that knowledge, we then turn to different diets and lifestyle. And for some, that’s all we seem to talk about. We have friends going gluten free and posting about paleo. There are those turning to detoxes or adhering to a plant based lifestyle. But there’s actually a much simpler way to start achieving our dream physique when it comes to the foods we consume…a “whole foods cleanse”.

But before we even begin, I feel the need to clarify. The word cleanse can be triggering. Many would assume a whole foods cleanse would mean juices and smoothies. It may evoke a sense of purity. But I don’t want you to think of this whole foods cleanse as such. The idea of this “cleanse” is solely to eat whole foods. Natural foods. Foods that aren’t processed in a factory or created in a lab. I’m talking naturally grown fruits and veggies. Farm fresh eggs, meats, milk, and cheeses. I want you to skip the cans and packaging and make the same recipes with whole foods!

Why Is Now the Best Time for a Whole Foods Cleanse?

Spring and summer marks the beginning of fresh produce coming into season. Eating fresh produce is a perfect way to support your local farmers and load up your body with an abundance of antioxidants and nutrients. One of my favorite things about Pittsburgh (and many other towns and cities) are the farmers markets that pop up all over the city. Not only are farmers markets a great place to find produce that is in season, but it is also oftentimes much more cost effective than grocery stores. You are also supporting your local farmers and supporting your community! I always recommend buying produce that is in season because it is cheaper and usually grown locally, which is better for our environment.

Seasonal Produce in May:

Artichokes
Arugula
Asparagus
Broccoli
Cauliflower
Fava beans
Greens
Herbs
Kale
Lettuce
Mint
Mushrooms
Peas
Radishes
Rhubarb
Scallions
Spinach
Sprouts
Watercress

When buying produce…

A common question that comes up is “should I buy organic or not?” When it comes to buying organic, I typically follow the “Clean 15” and “Dirty Dozen” lists to use as a guideline. “These lists were compiled using data from the United States Department of Agriculture on the amount of pesticide residue found in non-organic fruits and vegetables after they had been washed.” This article about the Clean 15 and Dirty Dozen from PBS does a great job explaining which foods are more likely to have pesticide residue.

Clean 15 (Produce to buy conventionally grown)

onions
avocados
sweet corn
pineapples
mango
sweet peas
asparagus
kiwi fruit
cabbage
eggplant
cantaloupe
watermelon
grapefruit
sweet potatoes
sweet onion

Dirty Dozen (Produce to buy organic)

celery
peaches
strawberries
apples
domestic blueberries
nectarines
sweet bell peppers
spinach, kale and collard greens
cherries
potatoes
imported grapes
Lettuce

Eating fresh produce doesn’t just affect your appearance but also helps you reach your training goals. Consider trying a whole foods cleanse while produce is still fresh!

Schedule a Consult

Are you someone who struggles with food? Perhaps you are unsure of how to read food labels. Or you find recipes challenging. Whatever your food woes, schedule a FREE consultation with me! I don’t believe in diets. Rather I believe in creating a sustainable relationship with food. And more, I would love to help you overcome negative food habits and learn to thrive! Furthermore, make sure to check out our PFP Nutrition Coaching page for more information!

ALISSA BARCHET: PFP Nutrition Coach

Vegetable and Grain Salad

5.0

Jillian Barnet

2018-10-21T14:01:17+0000

Love this place! Friendly, knowledgeable trainers who take you through tough workouts while monitoring you carefully so you don’t hurt yourself.

Jason Lucarelli

2018-10-18T16:48:51+0000

I'm a BUSY social worker (I work on average 65 to 70 hours per week between one full-time job and a part-time job in a crisis center) so I supplemented the Pittsburgh Fitness Project with my home gym and the results are looking very promising. I can walk here and get to the morning classes and its been a great way to condition and improve my stamina. The staff are very welcoming and make each person feel appreciated.

Martin Brembly

2018-09-10T21:10:26+0000

The gym was really great good weight equipment lots of space good place to workout

Amanda Thompson

2017-12-07T01:09:29+0000

Where to start? This place is perfect- clean, spacious, and welcoming. The trainers are amazing- knowledgeable, helpful, and friendly. The small, structured classes are, as I quickly learned, exactly what I needed to be motivated and push myself harder and more consistently than I ever could have imagined. I have been wasting money for half my lifetime “donating” to gym memberships and dreading every second spent “exercising” with no results. PFP provides a free personal assessment, a free first class, and several affordable options to get started. I’ve never felt more comfortable, motivated, and confident, and I encourage anyone at any fitness level to give it a try. You won’t regret it.

Kitty Julian

2017-09-13T12:11:20+0000

I love this gym. The trainers are extremely knowledgeable and the classes are fun and challenging. Because classes are small, there instructors take a lot of time, particularly in weightlifting classes, explaining proper form and keeping an eye on everyone. This is huge: I've spent a lot of time winging it on weightlifting machines and having no idea if I was doing the right things.

Terri Lelinski Duer

2017-08-11T23:27:31+0000

Rachel Grecco

2017-06-30T23:24:18+0000

One of the best gyms in Pittsburgh! Has awesome classes, equipment, and instructors! Truly a fun workout that pushes you.

Megan Gialluco

2017-06-23T16:18:58+0000

Sophia Berman

2017-06-05T22:53:26+0000

Katie Gallagher

2017-05-27T23:52:40+0000

I first came to Pittsburgh Fitness Project (PFP) three months ago, a little unsure and apprehensive due to a previous so-so experience with personal trainers at another gym. I'm sure many of you have had the same kinds of experiences: being treated like just a number at a huge gym? Having a trainer who neither solicits nor listens to your feedback? Not receiving the additional support that you need to meet your goals, such as info on nutrition or recovery? Let me state it loud and clear - PFP is NOT that kind of gym! The trainers are professional, well-educated, and genuinely interested in your fitness goals and your progress in meeting them. My trainer, Tonja, creates individualized workouts for me and is continually challenging me and pushing me *just* past my comfort zone. I work with her for 45 minutes twice a week, and I am constantly reminded of my progress in the mirror and in what I can accomplish in the gym. That puddle I could barely jump over when I came here? Now I'm doing 18" box jumps. The weighted sled that I struggled to pull across the gym? I just pulled one weighing 300+ pounds! In short, I love it here. I'm thankful that I took a chance on them and encourage you to give it a try, too. If you truly want to invest the time and effort into being a stronger, healthier version of yourself - PFP is the place to be!

James McAdams

2017-05-25T01:22:03+0000

Matt Tobin

2017-05-24T22:59:48+0000

Full disclosure: I have a gym membership at Gold's and I never thought I'd be into going to a gym that offers a variety of classes like PFP does. I was wrong! I think a lot guys think the way I did before I attended classes at PFP. I still have my regular gym membership, but I thoroughly enjoy attending classes at PFP to switch up my routine. Tom and the rest of the staff are engaging, friendly, welcoming and really care about pushing you to maximize results. I've really enjoyed the strength and circuit trainings that we've done. Kettlebell swings, sled pushing, pull-ups, bear crawls, deadlifts, abs, and more in a circuit training style will really get you shredded in a hurry! I recommend going with a friend to your first class to give it a trial run. You most likely will be back after your first class! If you're worried bout pricing, there are some very affordable groupons available.

leslie vincent

2017-05-24T20:25:44+0000

I've been working out with Tom at PFP for 45 minute training sessions, two to three times a week for a few weeks now and couldn't be happier with the investment. As a nurse who's only 30, I was already feeling the chronic pain of bad body mechanics and general weakness. I'm feeling stronger everyday and am looking forward to being a healthier woman! I have to take care of myself in order to care for others! So, seriously, thanks so much Tom/PFP. Please everyone stop in! Get started! �

Melissa Eller Brown

2017-05-04T16:47:34+0000

I have tried many different gyms and workouts over the years, and until I started working out at Pittsburgh Fitness Project, I never thought I would enjoy working out. I've been at PFP for over a year now, and that is the longest stretch of time I've ever committed to physical fitness. PFP is a welcoming, nonjudgemental, encouraging environment for people at all levels of fitness, and I highly recommend giving them a try.

Kate Rekrut

2017-05-02T23:48:39+0000

I've been going to classes for about a year now, and that's probably the longest I've ever committed to a fitness routine. Jill is the absolute best! The staff challenges you and encourages you to do 5 more reps, 5 more pounds, 5 more seconds.... But it's never too much. Even in the class settings, they get to know you well enough that it feels like a personalized training. Whether you're a regular weightlifter or barely workout, this is an amazing place to be!

Rob Webb

2017-05-02T20:16:46+0000

Fantastic gym. Not too big and not too small either. The trainers are what make it. Very friendly and welcoming of everyone. If you are looking for an LGBT friendly gym then you need to check out Pittsburgh Fitness Project.

Kendall Fairley

2017-04-26T19:50:50+0000

I have been going to this gym for almost about 3 months maybe more. but I hand down love it. Great friendly staff. My Trainer Tom Duer has made the process very easy and I have been getting some great results. They have hours that are very accommodating. If your ready for a new you then give #pfp a try.

Marcee Marie

2017-04-26T14:47:12+0000

All levels and personal attention to help you reach your goals. A gym that all other gyms should model after!

Amanda Wright

2017-04-26T12:53:48+0000

Phill James

2017-04-25T02:04:51+0000

One of the best gyms in Pittsburgh, hands down. A combination of experienced coaches, quality equipment, and a positive environment make this gym above the rest. I'd highly reccommend this gym to anyone that wants to reach their fitness goals

Ed Ward

2017-02-26T17:45:35+0000

Just finished up the PFP Strong class. This class has what you need to become real world strong. No matter what your ability or strength level is at, Tom can show you how to overcome yourself and make the progress that you want.

Bori Bori

2017-02-16T00:19:24+0000

Anthony Bafile

2017-02-12T14:19:44+0000

After my first barbell session with Tom I immediately added 10lbs to my snatch and 5lbs to my clean PRs. Great instruction with great coaching cues. I'll definitely train with him again.

Melissa Fritz-Hankinson

2017-02-07T15:35:32+0000

Tyler Bubin

2017-02-01T23:26:19+0000

Tom has an incredibly positive attitude and possesses an impressive amount of knowledge in weightlifting and diet. Of the many coaches and trainers I worked with in the Pittsburgh area, he is one of the individuals I enjoyed the most. I look forward to the next time I can drop into his facility.