Cleanse Discoveries

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With one day under our belt, I have already discovered a few things, and it seems as though you have too. 

1)  The (above) lunch time smoothie is my least favorite.  I think because of the consistency.  It is more like soup due to all of the vegetables and fruit with only 1/2 cup of liquid.  I think for the rest of the cleanse I will eat the celery and blend the rest.  I don't have a problem with that.

2)  The morning smoothie was of course my favorite, and the dinner smoothie was very confusing to my palette.  Not sure how I felt about the cayenne pepper.  I loved it and hated it at the same time. 

2)  I've gotten several comments from you about how your bowels are definitely being cleansed.  This is normal, and part of the cleansing process.  You can see why a cleanse is healthy for your gut and colon.  I've noticed absolutely no bloating last night and this morning.  Yeah!

3)  Because I am a night owl, I got really REALLY hungry at around 10:30 pm.  I can't remember the last time I felt that hungry.  I think I will go to bed earlier tonight just to avoid feeling that way. 

4)  Try to follow the regime exactly.  Do not add other things to the smoothie, and try to finish it all even if it takes all afternoon. 

5)  I exercised yesterday (ran), which made me totally ready for the afternoon snack.  Be aware that if you exercise, you will probably feel completely famished.  Between that and staying up late, I was really looking forward to morning when I could finally drink my breakfast smoothie.

6)  I had several people ask about the amount of calories for this cleanse, so I did a few calculations:

                 Breakfast:  311
                 Lunch:  313
                 Dinner:  333
                 favorite smoothie snack:  311-333
                 total calories:  between 1268-1290

7)  All day I looked forward to the salt and lavender bath, be sure to reward yourself this way.  It is the best part!

8)  It is such a wonderful feeling to have control over our bodies.  There is nothing better than the feeling that comes with mind over matter.  Knowing that you are capable of this (and so much more).

9)  This way of eating on a regular basis would not be considered "healthy."  There is not enough protein or grains.  There are enough calories if you want to lose weight, but even then, your body needs additional protein and complex carbohydrates from grain.  Even for weight loss, you never want to go below 1200 calories.  There are definitely not enough calories if you are maintaining your weight.  But if you added all of those things (protein, carbohydrates, unsaturated fat) to parts of the cleanse, it would be the perfect diet.  So many fruits and vegetables that are loaded with antioxidants and fiber! 

10)  What did you discover?  I want to know.  Comments are encouraged! 

weekly {be healthy} challenge: 3 Day Cleanse

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I am very excited and pretty nervous for this first {be healthy} challenge.  If I weren't a little nervous then it probably wouldn't be very challenging...or at least this is what I'm telling myself.  I know it will be difficult because I love food.  Specifically eating food.  The different textures, the crunch, the chewing.  Oh the chewing!  I will miss all of these things.  And I may even want to curl up in the fetal position by day three.  So if this is how you feel, just know you are not alone. 

You may want to do a cleanse if:

-You are a sugar-a-holic

-You have digestive issues...aka diarrhea, constipation, gas, etc.

-You eat a lot of processed foods

-You don't like vegetables

-You often feel bloated

-You feel fatigued

-You are addicted to caffeine

-You have food allergies

-You want to jump-start healthy eating and/or weight loss

The main reason I want to do this cleanse is for the good ol' feeling that comes from "mind over matter."  I want to see if I have enough self-discipline to eat for nourishment alone.  Not for enjoyment or emotions.  Am I strong enough?  We shall see.  Are you strong enough?  I am sure.

 

A safe cleanse is one that doesn't make you starve yourself, take fancy pills, potions or expensive drinks.  All you need are 3 days, a blender, and $16 each day:

  

You may experience a few side effects including irritability, hunger, headaches (if you are addicted to caffeine), bowel changes, and fatigue.  These are all normal, but surprisingly enough, exercising for 30 minutes each day may help boost your energy.  Drinking plenty of water will actually help, along with getting enough rest.

 

Here are a few additional hints:

 

If you aren't a green tea drinker [like me], you can either choose an herbal tea of your choice or water with lemon. 

 

If you are pregnant or in the early stages of nursing, this cleanse is great for you too.  Please add the following to your detox each day:  3 egg whites, 3 ounces chicken breast, 1 cup shelled edamame

 

You may use frozen blueberries and raspberries as long as they are unsweetened.

 

Be sure to carefully measure cayenne pepper!

 

I really love Dr. Oz.  He knows his stuff and what comes out of his mouth is valid.  Sometimes he has wacky "experts" on his show, so we can't believe everything that is professed during that hour, but I think he does the best at combining the medical field with holistic medicine.  I trust him because he knows the science behind nutrition, exercise, and health.  He is a genius and logical, but open-minded. 

 

It doesn't matter to me what days you decide to do this challenge, as long as it is three days in a row.  Keep me updated on your progress and I don't mind listening to you complain as long as you don't. give. up.  

 

Who wants to join me?  Please leave me your feedback, progress, and questions in the comment section attached to this post.  I'm here to help.  And don't forget to follow this blog and join my facebook page for updates.

Be Healthy Challenge

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Maybe you are like me and work better under pressure, the good kind of pressure called a "challenge."  Without challenging ourselves, it is easy to get stuck in a rut.  In order to avoid complacency, we need something to work toward and accomplish, especially when it comes to our health.  My favorite challenges are short-term because the results are quick.  Plus these small attainable challenges help us reach our long-term goals.

 

Starting next week, I will introduce:

 

These weekly challenges are meant to take us beyond what we tell ourselves we can or cannot accomplish.  They will challenge us physically, emotionally, and mentally.

Notice, I keep saying "us" and "we" and "our" because we will most definitely be doing these challenges together.

 

In order to prepare for next week's be healthy challenge, I will give you a little hint.  Actually a big hint.  This will give you all weekend to build enough courage to join me and commit to these weekly challenges, and to go out and buy the ingredients. 

 

I bought my Kale today (the vegetable, not the husband)!

 

 

And speaking of challenges, I'm finally getting around to posting the results of my 6-week body challenge.  I was having a difficult time shedding those last few pounds of baby weight so came up with a plan and worked HARD to shed those last stubborn pounds.  Even though I lost those five pounds, I'm still not to my pre-pregnancy fitness level or muscle tone yet.  Getting there, slowly but surely. 

 

I worked really hard for those six weeks, and didn't miss a day.  It was long. and. argues.  But it paid off, and I said goodbye to those last five pounds.  I haven't missed them since! 

 

Once you get to those last 5-10 pounds before your goal weight, the fat becomes stubborn and you may need to step it up even more (both exercise and nutrition).  And keep in mind, losing these last five pounds was definitely more challenging now that I am well into my thirties and have had four children.  I am not looking forward to what happens in my 40s and 50s...and then menopause...aaaahhhh!  Even more work I imagine. 

 

{I did not edit these pictures, nor did I suck in.  Just tried to have good posture in both before and after pictures.  Look closely and you will see significant changes.} 

 

One of these days I'll do a post combining all 6 weeks.  

 

Stamp of Approval

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I am a person who needs variety in what I eat and serve my family.  There's something ingrained in me (no doubt from my mother) that won't allow for repetition in meals.  Of course we do have our favorites around here, dinners that we eat on a regular basis.  But to me, the dinners I serve must not only be healthy, but interesting and delicious.  I love fresh ingredients, and would consider myself a "foodie."  I think I get bored easily or something.  So I try to make one new recipe each week.  I have come to realize that this is not the norm, most people are content with a lot of the same thing.     

 

Pinterest has been a great resource for my unusual disorder.  The problem is, if it doesn't knock my socks off, then it's not worth making again.  In fact, after a meal, my husband and I will (literally) analyze if it makes the cut. "Is this a do-over?" I will ask.  And we discuss openly and honestly.  Totally quirky, I am aware!

 

Pinterest can be very deceiving, especially when the food photography is so beautiful.  I have come across some epic failures where unfortunately the food doesn't taste nearly as good as it looks.  Nor is it healthy.

 

But lucky for me, I have come across a few amazing recipes that have my Stamp of Approval.

 

Here are the criteria:

 

*Must be healthy and balanced (with protein and fiber, low in saturated fat, salt, and sugar)

*Must be made with fresh ingredients, not processed or pre-made

*My kids must like it, or at least eat it

*My husband must love it

*Must be fast and easy to make

*Must be affordable

 

In all of my Pinteresting (is that a verb?), I can only give "Flo's Stamp of Approval" for two recipes.  But these two recipes WILL knock your socks off, so please give them a taste.  And I will continue to update you with recipes that fit my criteria.

 

Asian Turkey Lettuce Wraps

 

Grilled Salmon with Avocado Salsa

(It's winter, so I use my George Foreman grill and it works great.)

 

 

And just a shameless plug for a recipe of mine that fits the criteria.  I promise, this recipe tastes better than it looks!

 

 

 

  

How much protein do YOU {really} need?

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Before we begin, I have a little quiz for you. 

___________________________  are the highest quality food protein.  The pattern of the essential amino acids presented in this food is optimal for meeting body protein needs. 

{Read further to find out!}

Most people get enough protein in their diet through food without drinking protein shakes, buying expensive protein supplements, or consuming a high protein diet.  For the average person, approximately only 10%-20% of calories should come from protein.  I'm totally serious, you don't need as much as you would think. 

But...if you’re an endurance athlete or weight training to build muscle – you may need more protein than a sedentary person or casual exerciser.  The amino acids in protein are the building blocks the body needs for muscle development – and even if you work hard you won’t get the results you want if you’re protein deprived.

Proteins are needed for:

-growth and Maintenance (tissue turnover, maintenance, replacement, and deposition)

-energy (4 calories/gram)

Proteins are needed to:

-make all enzymes

-make antibody production (immunity)

-regulate fluid and electrolyte balance

-regulate acid base balance

-make hormones like insulin

-transport nutrients in the blood and lymphatic systems.

 But, how much protein do YOU need?

I am getting enough protein just by eating 1 cup tuna, 4 ounces chicken breast, and 2 egg whites, and 1/2 cup Greek yogurt. 

 

Try getting your protein from actual food sources, your body will absorb them better. In fact EGG WHITES are the highest quality food protein, so eat up! And be sure to increase your Vitamin B6 intake as well, as protein increases the demand for B6. 

 

Keep in mind that more protein isn’t necessarily better. Studies show that getting more protein than what is recommended through diet or supplements doesn’t lead to greater muscle development. In fact, when the dietary intake of protein exceeds 200% of the RDA, it is considered a high protein diet, and is not healthy if protein is in excess of body utilization.  Risks from over consumption of protein involve dehydration, Calcium and Zinc loss, as well as liver and spleen enlargement.  Chronic protein overload accelerates kidney damage.  Drinking high protein shakes and munching on protein bars all day isn’t going to help you build muscle any faster. It’ll only add extra calories and damage your organs. 

 

What's the bottom line?  For building muscle, you DO need more protein – but not as much as you would think. It’s easy to calculate exactly how much you need. If you’re older, pregnant, or have an underlying illness, you may need a little more than the formula suggests – but it’s a good rule of thumb.

If this information helps you, feel free to "Like" me!

  

(Reference:  My Nutrition 101 textbook)

Flo's [6-week Body Challenge] Week 3

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I was so excited to post today and share my progress. 

I got on the scale this morning and have lost a solid two pounds. 

This means that what I have preached for years and years actually works! 

Two pounds may not seem like much, but remember:  as you get closer to your goal weight, the remaining pounds decide to be stubborn.  Needless to say, I am very pleased with my results.  These intense and quick workouts and nutritional goals are paying off!

 

I didn't miss a work out, I reduced my caloric intake, made healthy choices, and went to bed hungry.  There were days that I didn't have time in the morning to work out, and never found the time until after the kids were in bed.  But I stuck to my plan no matter what.  It was hard work and I had to be self-motivated.  Losing the extra fat had to be more important than a moment of weakness.

 

I have four weeks to lose three pounds of fat.  Let's see if I can continue on this winning streak. 

Week Three workouts are sure to kick my butt.  And I like that. 

But do you want to know what is the hardest?  My diet.  And this of course is what I have been telling my clients for years.  It's easier to complete a workout then to change dietary habits.

 

Monday:

 

[for elbow/hand push-ups:  start in plank position, down on elbows, then back up onto hands in plank.  Alternate right arm then left.]

 

Tuesday:

 

 

Wednesday:

[double crunches:  don't let legs touch the ground, push abs into ground as to not strain back]

[oblique planks:  20 on each side]

 

Thursday:

 

 

[repeat 10 times]

 

plank jacks found in week 2:



 

reverse crunches found in week 1:

It's never too late to join me!  Give it a whirl and see if you to can begin your winning streak.

Measurements vs. Weight

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Even if your workouts are consistent, intense AND your daily intake is restricted and nutritious...sometimes the scale doesn't budge.  This [of course] is extremely frustrating! 

Well...wipe that frown off your face and remember to measure yourself!  The pounds are not the only indicator of progress.  In fact, constantly watching the scale can be discouraging.  Your weight may not be changing, but your body composition is.  You are getting rid of unwanted fat and building wanted muscle. 

For example:  Have you ever heard of a skinny fat person?  There are lots of them out there.  When I was working in my field and doing regular body fat skin-caliper testing for clients,  it was very common to discover thin women with high body fat.  These women were unhealthy as compared to women who weighed more but had lower body fat percentage.  Body composition is very important and it shouldn't matter as much what the scale says.  If you aren't able to get your body fat tested, measuring yourself is the next best thing. 

Since having my baby six months ago, I have measured myself on a monthly basis.  When the scale wouldn't budge [and discouragement would take over], I was always encouraged after I measured myself because the inches were indeed coming off.

One year ago [Pre-Pregnancy], I measured myself just as the benchmark.  Then I measured again at three weeks postpartum.  Measuring before and after pregnancy told me how many inches I needed to lose.

Since three weeks postpartum, I have lost:

under belly button= 2 inches
rib cage {right under breasts}= 2.25 inches
glutues maximus {aka bootie}=  2.25
right thigh=  1 inch
left thigh= 1.75 inches
left bicep= .75 inches

At three weeks postpartum, I neglected to measure right at my belly button {even though this area has been super stubborn with my fourth pregnancy}!  I have lost several inches, but still have 1.5 inches left.  I am not back to my pre-pregnancy inches in any area yet, but...

Look how encouraging it is to MEASURE!!! 

I suggest men measure right at belly button, chest, calves, gluteus maximus, neck, thighs, and biceps. 

Flo's [6-week Body Challenge] Week 2

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I've been working hard around here, hoping it will pay off in 6 weeks time.
 

Did you miss last week?





Before I demonstrate these exercises, you have to promise me that you will try your best to refrain from laughter:

Monday:

 

Tuesday:

Wednesday:

Thursday: 

This week's workouts are intense and quick, but will keep your interest for 30 minutes.

Remember that your diet is just as (if not more) important in weight loss.  I included all the information you need in last week's post.  Check it out!  And feel free to comment if you have any questions.
 

On the menu this week:

Easiest white chicken chili [recipe to come]
Parmesan-baked salmon, baked potato, and Greek salad [recipe to come]
Beef and Vegetable Stir Fry

 

Flo's [6-week Body Challenge]

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 I remember going to my 6-week appointment after having Averie [8 years] and only having 7 pounds to lose. With Kempton [6 years] and Brenna [4 years] it was 14 pounds. Still pretty manageable.

But then over four years later and being well into my 30s my precious baby girl Kinlee [6 months] entered the scene. And at that same 6-week appointment, I had 21 pounds to lose. After having four kids, my weight to lose tripled!

Thinking it would come off just as easily, I didn't sweat it. After all, I'm exclusively nursing and that's what shed the pounds the last THREE times....right?!?! Unfortunately I couldn't count on just the nursing this time and decided I had better practice what I preach and come up with a plan.

Since then, my workouts have been strictly running. Three miles 4-5 days each week, hopefully under 30 minutes (I have a treadmill...which was a great investment by the way). Shedding the fat was the main priority. I also tried hard to eat well, but I didn't get too crazy. It was a good plan because I have shed 13 more pounds [but not without blood, sweat, and tears] since my 6-week appointment. It has been HARD to say the least. And I still have 8 to go.

I am now ready to kick it up a knotch, and put my understanding and knowledge to the test. And because I always tell clients to make small, attainable goals, MY goal is to:

Lose 5 pounds in 6 weeks [by Thanksgiving]


Ok people...here's the "dirty laundry" I was talking about.
The before shots:

And the main culprit:

Now for the plan.

Join me in watching if it works.

"Sometimes it is the last few pounds that are the hardest," is what I tell others who have had this same problem.

[I also have inches to lose but I'll talk about that later]

As always, I advocate healthy weight loss. No fad diets, NO starving myself

Good, Old-Fashioned, Calories in, Calories out.

My good friend [Nicole] recently discovered Cross-Fit and has been encouraging me to try it out. She was fit before, but it has really helped take her fitness to the next level. Unfortunately there is only one place in town that offers the classes, and at strange times. So in the meantime [while my life is devoted to this little one who can't be without Mommy for more than 1-2 hours], the above plans are my own crossfit-ish workouts.

Now onto food.

I won't eat after 7:00 pm, which means I go to bed hungry.

I won't eat sweets, unless it's a free day.

I will give myself two free days [Friday and Sunday].

I will drink 2 glasses of water before each meal.

I will follow the 1200-1400 Calorie Menu.

Here is a list of my favorite:

Breakfast Ideas

Power pancakes with vanilla yogurt topping

Old-fashioned oats with frozen blueberries and Truvia

Kashi Go-Lean Cereal with milk and banana

Egg and whole wheat toast with milk

Fruit smoothie with whole wheat toast

Granola, berries, and yogurt

Snack Ideas

Fruit

Greek yogurt

Cottage cheese and peaches

Lunch Ideas

Albacore Tuna sandwich with fresh vegetables

Turkey sandwich with fresh vegetables

Peanut butter and honey toast with hard-boiled egg

Fresh green salad with lots of vegetables, hard-boiled egg and roasted chicken breast

Dinner Ideas [remember these are well-balanced meals for my family, not necessarily nonfat]

On the menu this week:

Fettuccine Italiana

Homemade Tomato Basil Soup with Grilled Cheese Sandwiches

Pasta e Fagioli with Homemade Rolls

Taco Salad

Stay tuned for weekly updates. Watch and see if I can put my money where my mouth is!