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.  

 

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. 

Wellness Wednesday: Barriers, Challenges, or Excuses

Pin It Go here if you missed the first two "Barriers, Challenges, or Excuses" from last week's Wellness Wednesday.

For this week's "Barriers, Challenges, or Excuses" we will focus on two common excuses:

As women, our bodies change with each pregnancy. It truly feels like our body goes through the ringer! And even more challenging, sometimes we haven't gotten back to our pre-pregnancy fitness level or weight before we get pregnant with the next one! This was me in between #2 and #3 (#2 was only 7 months when I found out I was pregnant with #3). I had to work harder than ever after #3 just to feel normal again. But eventually I did feel "normal" again, and I earned my cardiovascular and strength back.

Even though I am fit, there is no going back in time. It seems like every 5 years I have to get reacquainted with and accept my "new" body. My 31-year-old body is different than my 21-year-old body. And I know my body will continue to change, in 5 years it will be different and so on. This happens as a result of pregnancy, nursing, hormones, aging, etc. We need to stop longing for our pre-children body because sometimes this unrealistic goal gets in the way of success. I've seen this over and over again.

Instead, we need to do the best we can with what we have. We need to focus on feeling and looking great at our current stage in life, not comparing ourselves to our prime. This doesn't mean we can't be just as fit and feel healthy at any age after children. It just means that our bodies are different. Honestly, I feel just as fit as I did before children. I just now have wider hips and ribcage, stomach skin, spider veins, etc....hehe.

But...I can honestly feel and say that pregnancy, nursing, and aging are all WORTH IT. Don't you agree? All these things bring wisdom, selflessness, love, maturity, character, joy, and sacrifice. I'd rather have these things than my 21-year-old body!

As mothers we sacrifice for our children, they come first. We forget that in order to have the energy and self-esteem we need to give them our love, we must take care of ourselves! I have a hard time with the current point of view saying we should "put ourselves first" (because serving and helping others is what brings pure joy), but I think there is some truth to that idea. How can we have the energy we need to give our children if we are unfit, overweight, and unable to keep up with with our children?

I promise that if you will make the time to exercise and eat right, even with children, you feel your best! It's TIME to let go of this excuse!

These leads us to the next excuse:

Remember that we all have the same amount of time in the day, we just prioritize differently. Many assume fit people spend hours at the gym, but this is not true. Some days some of the workouts I do just take 20 minutes and 2-3 days/week I don't do an intense workout. You can complete a very intense workout that will burn tons of calories in just 20 minutes. And the more intense it is, the more you will "afterburn," meaning you will continue to burn calories after. Jillian Michaels videos are the perfect solution to problem!

I've heard from some women that they believe exercise is a selfish thing to do, or that it is a waste of time. It is true, many times I haven't showered and dressed for the day until after my workout (which could be as late as 11am) but it is worth it to me! Taking a little time for yourself each day will benefit your children and family because you will be fit enough to keep up with them!

Think of it this way: You are buying time by exercising. If you die of heart disease (or any disease that can be prevented), you are out of time!

30 Followers Giveaway!

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I am super excited to introduce my first blog giveaway!

I am a big fan of Jillian Michaels workout videos (30-Day Shred and Yoga Meltdown). Her workouts are definitely intense enough, and if you are looking to lose weight, you can always combine her workouts to make them longer.

She recently came out with a new video called "Ripped in 30." It is excellent with many new hard moves. Remember, intense is good! And they are only 24 minutes, but believe me, you will definitely break a sweat and it will get your heart pumping!

I'm also throwing in this new water bottle, that filters as you drink! Hydration is very important, but I'm not a fan of wasteful water bottles so this is the perfect solution.

The guidelines for this giveway are as follows. For each item you will get your name in the hat (so if you do all of them, it ups your odds). Please make a comment for each action, and if you've already done a few, then make sure to comment for each.

1) Become a fan of "Go with the Flo" on Facebook.
2) Become a fan of "Go with the Flo" on Google
3) Link up the blog and giveway on Facebook.
4) Write a post on your blog with a link for the blog and giveaway
5) Grab my button and put it on your blog.

The deadline for this giveaway is the 27th of May, so you have 3 weeks!

Healthy Eats Monday: Parmesan-Baked Salmon

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Click here for the printable recipe.

The main health benefit of this Healthy Eats salmon dish is that it is an excellent source of good fat, or Omega-3 Fatty Acids.

Omega-3 fatty acids definitely live up to the hype. Here are a few benefits that may peak your interest. This good fat has been known to:

*Speed up metabolism

*Lower blood sugar

*Prevent macular degeneration

*Shiny hair, bright eyes, and healthy skin

*Help symptoms of depression, ADHD, and joint pain

*Protect us from an array of illnesses, including Alzheimers

*Help symptoms of vascular health, such as vericose veins.

*Reduce risk of heart disease and stroke

Although taking a fish oil capsule can be a good second choice to eating your omega-3 fatty acids, the original source or whole food is always going to be easier for the body to absorb and is always the best choice.

The dietary recommendation for fish is 2 servings each week. Up to 12 ounces each week is safe for pregnant women and children.

Other than fish, omega-3 fatty acids are found in: canola oil, olive oil, canola oil, kidney beans, flax seed, soybeans, and walnuts.

We love salmon, but I am always looking for new ways to enjoy it. Here's a recipe we love.

Preheat oven to 400 degrees. Start out with 4 salmon steaks. I buy mine at Sams. They even have the wild kind.

Mix 3 tbsp. low-fat mayonnaise and 2 tbsp. Parmesan (not the grated kind). Add 1/8 tsp. ground red pepper.

Place salmon in a foil-lined shallow baking pan. Drizzle evently with fresh lemon. I love lemon so I use a lot.
With a butter knife (or "shiny" knife, as the in-laws call it...hehe), spread the cheese mixture on salmon. Sprinkle each steak with Panko (Japanese bread crumbs). I love Panko!

Bake 15-20 minutes, or until salmon flakes evenly with a fork.

Wellness Wednesday: "My Life Flashed Before My Eyes"

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Every person has a storyline in their head about their weight. Let's go ahead and plot it out on paper.

This "Life Events Weight Graph" may teach us that weight is the result of how we deal with stress, change, and tribulations. Having our “life on a graph” may be an eye-opener and very beneficial for triggering a positive change in ourselves. This chart may help us recognize the “real” reasons for our weight gain, and see that it wasn’t just lack of will power. We may not be aware of how important life events (and the feelings they bring) can influence emotional eating, which leads to weight gain. It may helps us to acknowledge the way we deal with life and stress, and move forward with a new way of dealing with life “snags.”

To download, just click on the two icons below.

You will need them both for full understanding.

Coupon Craze: My Concern is Health

Pin It I'm a "moderate" when it comes to coupon shopping. I feel that couponing can be a very very bad bad thing because there are more coupons for sugary, fatty, processed, and packaged food items than healthier food. When I watch the coupon show, it almost grosses me out because their carts are filled with packaged food such as fruit snacks, sugary cereal, granola bars, crackers, etc.

On the other hand, couponing can also be a good thing! As long as you set a boundary to only purchase healthy items, then it can be very beneficial to the budget.

Here are few of my tips when coupon shopping:

1) If you are moderate and healthy couponer, stick with online coupons. There is no need to waste time with the ads in the newspaper. The majority of these coupons are processed and packaged foods, so I have learned it is pointless to go through all this kind of effort just for a few whole grain cereal coupons.

2) My favorite coupon website is (of course) The Krazy Coupon Lady. I look at her website and filter out what I need for the week.

3) Make a plan before shopping. Here is my plan in a nutshell: (1) Look at the ads and first make a list of produce and meat that is on sell. (2) Go to the coupon website and look at the sales. (3) Print the coupons you would like (it is so easy, she lists them for you). (4) Write a detailed list for each store. (5) Don't forgot your coupons! I've done this before.

Each week, I plan to share my couponing plan with you, hopefully saving you time and energy! Mind you, I only do couponing at Albertsons and Safeway (sometimes Walmart) because this is all we have.

Click here if you would like a PRINTABLE PLAN

Albertsons

Albertons spiral sliced ham- $1.99/lb

Fresh yams-$0.58/lb

Fresh broccoli crowns or cauliflower-$1.99/lb

Albertsons frozen bagged vegetables-$1.00

Safeway

Strawberries- B1G2 free

Fresh Express salad blends- B1G1 free

Kellogg's Raisin Bran, 20 oz. - $1.99

$.70/1 Kellogg's Raisin Bran Cereal- (snackpicks.com)

This week there wasn't much for actual "couponing" but a few things on sale that you may need for Easter dinner. Leave a comment if you print!

The Stress and Weight Gain Connection

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It's Wellness Wednesday!!!

Have you heard about the connection between stress and weight gain?

Well, it's true. Stress does affect our health, specifically the ability to lose weight and the tendency to gain weight. Both of which are determinental to our health and can cause major health issues.
When we are chronically stressed, our bodies have a true biological reaction. Let's get this biological mumbo-jumo over with:

(1) The HYPOTHALAMUS and PITUITARY GLANDS that are part of the brain immediately secrete chemicals to the ADRENAL GLANDS (fatty pads right above your kidneys).

(2) The ADRENAL GLANDS send a message to the heart telling it to speed up! This is OK initially (you've heard of "fight or flight?"), but with too much continual stress and anxiety, the ADRENAL GLANDS also secrete STEROIDS that go directly into belly fat.

(3) These STEROIDS/CORTISOLS increase the amount of belly fat! One of the risk factors for heart disease is a large belly, so stress can definitely effect our heart. We don't want STEROIDS/CORTISOL increasing the size of our bellies, so we need to try to reduce stress.

I say "try" because life can be very stressful!

There are many factors that may affect our stress levels, but in my experience working with clients and loved ones (myself included), I believe one of the major factors that may cause long-term stress and affect the health of a person is...
Being unwilling to forgive.

In other words, holding on to pain, anxiety, hurt, or the offense caused by others or ourselves can lead to more serious chronic health issues. Health issues such as heart disease, autoimmune diseases, premature aging, high blood pressure, infertility, diabetes, etc.

I love this analogy: "There are two courses of action to follow when one is bitten by a rattlesnake. One may, in anger, fear, or vengefulness, pursue the creature and kill it. Or he may make full haste to get the venom out of his system...if we pursue the latter course we will likely survive, but if we attempt to follow the former, we may not be around long enough to finish it."

Even as the victim, this emotional venom will eventually start to affect your health.

Forgiveness is a very difficult concept to grasp, it may take a lifetime to understand. But I believe it is crucial to wellness!

In my research of the topic of forgiveness, I came across the following quote. It has helped me come to understand what it means to forgive:
There is a healing power in forgiveness, for the spirit and body, emotionally and physically.

This quote changed my life (and my health).

May we all strive to let go of the stress that comes with being unwilling to forgive so that this venom does not wreak havic on our health.

Along with working to forgive, I have found a few other ways of dealing with my stress.

Exercise

I don't know about you, but I release all of my pent up frustration and tension when I aggressively exercise. It also helps to clear my head and organize my thoughts. Yoga helps too. Exercise is truly like therapy for me.

Relaxation Technique

Find a comfortable, quiet place your home, and have your mind go somewhere else. This may be hard with children around, so do what it takes to find quiet time. Watching a show is not going to kill your kids! Try this at home: Lay on your back with your arms out to the side. Put your feet up on a chair or bed. Close your eyes and lay in this position for about five minutes. Usually I am interrupted by a little person climbing all over me!

Do whatever helps YOU

Maybe it's reading a good book, cleaning, organizing, calling a friend, etc. I always feel better when I can talk out my stresses with a close friend.

If you don't believe me about the connection between stress and weight gain, then take these peer-reviewed study's word for it:
*People whose cortisol level jumped the most in response to stress tended to have proportionally more waistline fat--even if they were at a healthy weight.
*A greater proportion of fat around the waist was related to increased levels of ongoing stress-related to work or finances, or lower levels of self-esteem. Waistline fat that gives people an apple shape poses the greatest health risk!

Now stop worrying and start living! I know, easier said then done...

If you are interested in downloading my favorite forgiveness quote, click here. Please leave a comment if you do.