Today is the first day of my 4 day cleanse I am choosing to do to decrease any bloating and water retention. The “Flat Belly Diet!” is a program that is about helping to change our eating habits that cause our bodies to bloat up with extra gas and water retention. The four day jumpstart cleanse included 2 liters of “Sassy Water” and a diet plan for to follow. After the cleanse the plan leads you into a 4 week eating plan comprised of 3 400-calorie meals a day of your choice (from their own menu plan) and a 400-calorie snack of your choice; a daily core confidence reflection; and an optional exercise program.
Now, since talking with the trainer about doing a cleanse I felt like this jumpstart program would be great for me, but the entire program itself comprises of several things I am not comfortable with; the main thing being restriction of certain foods from my life. My lifestyle change is not about having the perfect body or the ideal weight for my body – it’s about leading a life that is healthy and filled with activity and happiness. I choose to include “unhealthy” snacks for my child, but in moderation and do so in the way that she knows they are a treat and special. I do not want to be a role model for healthy unless it includes how we control ourselves and eat in moderation when it comes to foods that may not be the best option. So, in the end I will take what I can from this plan, and learn about my body in a new way. I will not restrict myself (except during this cleanse) in order to win a contest or to loose weight.
The cleanse is a great way for my body to really get a shock to it, that allows my metabolism to have to readjust and learn to what I am doing with my body. I will follow pretty strictly the plan for the next 4 days, and am prepared for the crabby moods and the fatigue that will come on with the loss of coffee and higher carbohydrate foods. I’ve chosen to increase the protein options though since I am in such an active lifestyle right now. Here is the 4 day eating plan…
Day 1:
Breakfast: 1 cup Cornflakes; 1 cup milk; 1/2 cup applesauce; 1/2 cup roasted sunflower seeds
Lunch: 4 oz turkey rolled up; light string cheese; 1 pint fresh grape tomatoes
Snack: Blueberry Smoothie: 1 Cup Skim milk and 1 Cup frozen unsweetened blueberries in blender and blend for 1 minute. Transfer to glass, and stir in 1 Tbsp cold-pressed organic flaxseed oil.
Dinner: 1 cup cook green beans; 4 oz grilled tilapia; 1/2 cup roasted red potatoes w/ 1 tsp olive oil
Day 2:
Breakfast: 1 cup rice krispies; 1 cup milk; 1/4 cup sunflower seeds; 4 oz pineapple tidbits canned in juice
Lunch: 3 oz chuck light tuna in water; 1 cup steamed baby carrots; 1 light string cheese
Snack: Pineapple Smoothie: Place 1 Cup skim milk, 4 oz canned pineapple tidbits in juice in blender, add a handful of ice, and whip for 1 minute. Transfer to glass, and stir in 1 Tbsp cold-pressed organic flaxseed oil.
Dinner: 1 cup fresh crimini mushrooms sauteed w/ 1 tsp olive oil; 3 oz grilled chicken breast; 1/2 cup steamed brown rice
Day 3:
Breakfast: 1 cup Cornflakes; 1 cup milk; 1/2 cup applesauce; 1/2 cup roasted sunflower seeds
Lunch: 4 oz turkey rolled up; light string cheese; 1 pint fresh grape tomatoes
Snack: Peach Smoothie: Place 1 cup skim milk and 1 cup frozen peaches in blender and blend for 1 minute. Transfer to glass, and stir in 2 Tbsp cold-pressed organic flaxseed oil.
Dinner: 1 cup cook green beans; 4 oz tilapia; 1/2 cup roasted red potatoes w/ 1 tsp olive oil
Day 4:
Breakfast: 1 pack cream of wheat; 1 cup milk; 1/4 sunflower seed; 2 dried plums
Lunch: 3 oz chunk light tuna in water; 1 cup steamed baby carrots; 1 light string cheese
Snack: Strawberry Smoothie: Combine 1 cup skim milk and 1 cup frozen strawberries in blender and blend for 1 minute. Transfer to glass, and stir in 2 Tbsp cold-pressed organic flaxseed oil.
Dinner: 1 cup squash w/ 1 tsp olive oil; 3 oz grilled chicken breast; 1/2 cup brown rice
“Sassy Water” –
2 Liters of water (about 8 ½ cups)
1 teaspoon freshly grated ginger
1 medium cucumber, peeled and thinly sliced
1 medium lemon, thinly sliced
12 small spearmint leaves
Combine all ingredients in a large pitcher and let flavors blend overnight. Drink the entire pitcher by the end of the day.
Showing posts with label clean living. Show all posts
Showing posts with label clean living. Show all posts
February 02, 2011
January 18, 2011
Healthy Recipe - Soup
So, let’s talk food and home cooking for awhile. Now that we know we need to eat more vegetables and whole grains to burn more of our body fat what can we find to eat that goes with that theory? Here’s my first in a series of recipes I will share with you off and on (really until I run out to share).
Now, this is a big one – it’s a family recipe. So, I’m going to copyright it right here and now – do not steal this without giving us credit! Ok, now that that’s out of the way – I call this one
The Heart Family Soup
Ingredients: Serves 6-8 people
2 cans of tomato juice/sauce
1 large box of low sodium beef Broth
2 ½ Cup of water
Cabbage – ½ chopped
1 Cup Barley pearls
Beef, chicken, or ground turkey– 1 lb
Onion – chopped
3-4 medium sized Russet Potatoes
Celery stocks – 3-4 chopped
1 Cup frozen corn
1 teaspoon Sugar
2 tbspn of oil (Canola or EVVOO)
Salt & pepper to taste
Directions:
1. In a large stock pot pour tomato juice/sauce; broth; and water together and stir. Once it begins to boil, add in chopped cabbage. Boil down the cabbage while you prep the rest of the food.
2. Meanwhile, pour oil in a skilled and sauté onions and celery together and then add meat to brown with the vegetables.
3. While the meat is browning, chop up the potatoes and place in the stock pot. Turn soup down to a simmer. Add 1 cup barley pearls. Stir.
4. Once meat and vegetables are cooked, add into soup. Stir in 1 teaspoon of sugar.
5. Simmer (low-medium heat) soup on stovetop for 2-3 hours.
6. When 30 minutes is left in cooking, Add 1 cup frozen corn, stir well.
Serve with your favorite bread – my family loves cornbread and it goes well with this soup.
Now, this is a big one – it’s a family recipe. So, I’m going to copyright it right here and now – do not steal this without giving us credit! Ok, now that that’s out of the way – I call this one
The Heart Family Soup
Ingredients: Serves 6-8 people
2 cans of tomato juice/sauce
1 large box of low sodium beef Broth
2 ½ Cup of water
Cabbage – ½ chopped
1 Cup Barley pearls
Beef, chicken, or ground turkey– 1 lb
Onion – chopped
3-4 medium sized Russet Potatoes
Celery stocks – 3-4 chopped
1 Cup frozen corn
1 teaspoon Sugar
2 tbspn of oil (Canola or EVVOO)
Salt & pepper to taste
Directions:
1. In a large stock pot pour tomato juice/sauce; broth; and water together and stir. Once it begins to boil, add in chopped cabbage. Boil down the cabbage while you prep the rest of the food.
2. Meanwhile, pour oil in a skilled and sauté onions and celery together and then add meat to brown with the vegetables.
3. While the meat is browning, chop up the potatoes and place in the stock pot. Turn soup down to a simmer. Add 1 cup barley pearls. Stir.
4. Once meat and vegetables are cooked, add into soup. Stir in 1 teaspoon of sugar.
5. Simmer (low-medium heat) soup on stovetop for 2-3 hours.
6. When 30 minutes is left in cooking, Add 1 cup frozen corn, stir well.
Serve with your favorite bread – my family loves cornbread and it goes well with this soup.
January 06, 2011
Best of #4
So, I can't tell people enough that it's not about dieting or starving yourselves or even restricting food from your diet - it's about eating enough calories for your body with the right amount of nutrients and nourishment you need. When I was doing my daily food myths I don't think I made this clear enough - FOOD IS GOOD - PILLS ARE FAKE! Every time I would see someone during the holidays they would tell me how great I was looking and of course that's so great to hear, but the next thing that was said was usually "What kind of diet are you on?" "What's your secret?" And I'd always tell people, exercise and a healthy lifestyle, I don't restrict my foods because I want to be a role model for my daughter and not a dieter! It's important for our children to see what moderation looks like and how we can successfully maintain health even when we indulge. Now, what does this all have to do with a vitamin? Well, I hear a lot of people say they don't eat a lot of fruit and vegetables, but they always take their vitamins...yet they judge those who are eating more food on their plate, with more of a variety, because they aren't watching what they eat. On the contrary - those of us with a full plate of food will have more energy, strong muscles and bones, a faster metabolism, and better skin (to name a few benefits) because we've included all the food groups and not a fake one. Bring on the Vegys!
____________________________
Posted on May 23, 2010
Myth #4: If you don't eat enough healthy foods, taking a supplement will cover your bases.
Truth: A poor diet supplemented with vitamins is still a poor diet. Food remains your best source of vitamins, minerals, antioxidants and phytochemicals that are necessary for good health, and there has been no evidence to date that proves people who take supplements are any healthier than those who don't. Spend a little more time and money on delicious, tasty meals and snacks to meet your nutritional needs instead of supplements. Remember that a supplement is just that—a little extra in addition to wise food choices like real fruits, veggies, whole grains, lean proteins and calcium-rich dairy (or non-dairy) products.
Myself: I rarely remember to take a daily vitamin, but I do feel that it is necessary to take one. Like it says above, spend more time focusing on getting your daily nutrients from the foods you are eating instead of a pill. Another post will be needed on what foods help get the best and most efficient nutrients. Look for that in the near future.
____________________________
Posted on May 23, 2010
Myth #4: If you don't eat enough healthy foods, taking a supplement will cover your bases.
Truth: A poor diet supplemented with vitamins is still a poor diet. Food remains your best source of vitamins, minerals, antioxidants and phytochemicals that are necessary for good health, and there has been no evidence to date that proves people who take supplements are any healthier than those who don't. Spend a little more time and money on delicious, tasty meals and snacks to meet your nutritional needs instead of supplements. Remember that a supplement is just that—a little extra in addition to wise food choices like real fruits, veggies, whole grains, lean proteins and calcium-rich dairy (or non-dairy) products.
Myself: I rarely remember to take a daily vitamin, but I do feel that it is necessary to take one. Like it says above, spend more time focusing on getting your daily nutrients from the foods you are eating instead of a pill. Another post will be needed on what foods help get the best and most efficient nutrients. Look for that in the near future.
August 24, 2010
Healthy mom = Healthy Kid
I’ve been feeling guilty lately about what I’m feeding my daughter. She really loves hot-dogs, French fries, ice cream, pizza, and cookies. No, I don’t give her these all the time; she also really likes all fruits, green beans, cheese, yogurt, broccoli, and any form of ground meat. I just notice that the first set of foods are guaranteed winner, and I will frequently fall back on these items when I know I’m making a meal she won’t eat. She’s not a picky eater, but I don’t expect her to eat a salad with the rest of us, so I have to find some options that we can all eat along side the salad that will make her happy and not add to my waist line. Here are some of my ideas for today.
Healthy Snacks:
• Frozen fruit pops
• Homemade granola bars/bran muffins
• Smoothies
• Lunch meat roll-up – roll deli meat with cream cheese and some vegys
• Any kind of fresh fruit
• Sliced cucumbers
• Low-fat cheese sticks
Cheap & Healthy Groceries Tips:
• Plan your meals! – this has helped me so much with dinner time preparations, I’m hoping to start getting more on the ball about planning lunches and snacks too.
• Shop alone – my daughter’s only 2, so her presence is usually a distraction rather then having her asking for things. But, for those moms with older kids – DON’T BRING THEM, they only add to your list.
• Bring a calculator & Stick to a budget – We started this with our financial peace make-over, and I almost always stay under budget, but there are times I go over.
• Substitute Foods – Instead of sugar cereals – buy large lox of oatmeal and add cinnamon; generic forms instead of name brands; black beans instead of refried beans; make your own sauces from scratch; etc.
• Stock your pantry with Bulk – Buying a case of tomato sauce to make your homemade spaghetti sauce with keep the cost way down; or a large bag of flour will store for a year or more; tuna is inexpensive and canned; soups are great for rainy days and end of the month penny pinchers; and freezing breads works wonders if you can remember to pull the bread out ahead of time.
• Go Meatless – Have a vegy option once a week to cut costs. Beans, eggs, and tofu are all great options. I’m not a big tofu fan, so we frequent the bean section.
Eat Healthy outside the Home:
• Fruit Parfaits – McDonalds & Starbucks both have them
• Wendy’s Ultimate Chicken Grill – no mayo, just honey mustard sauce
• Taco Bell Fresco Style – you can ask fro fresco style for almost anything there and make it healthier and less fat.
• Subway!
• Skip the fries – get chicken nuggets for the kids with honey mustard sauce
One more thing that really is key to making your family a healthy one. Eat together! Most of us are always so busy and eat in shifts, but if you make a pledge to eat together for 1 meal a day, you will create a lasting bond, help with digestion, and improve eating habits. I know you can do it!
Healthy Snacks:
• Frozen fruit pops
• Homemade granola bars/bran muffins
• Smoothies
• Lunch meat roll-up – roll deli meat with cream cheese and some vegys
• Any kind of fresh fruit
• Sliced cucumbers
• Low-fat cheese sticks
Cheap & Healthy Groceries Tips:
• Plan your meals! – this has helped me so much with dinner time preparations, I’m hoping to start getting more on the ball about planning lunches and snacks too.
• Shop alone – my daughter’s only 2, so her presence is usually a distraction rather then having her asking for things. But, for those moms with older kids – DON’T BRING THEM, they only add to your list.
• Bring a calculator & Stick to a budget – We started this with our financial peace make-over, and I almost always stay under budget, but there are times I go over.
• Substitute Foods – Instead of sugar cereals – buy large lox of oatmeal and add cinnamon; generic forms instead of name brands; black beans instead of refried beans; make your own sauces from scratch; etc.
• Stock your pantry with Bulk – Buying a case of tomato sauce to make your homemade spaghetti sauce with keep the cost way down; or a large bag of flour will store for a year or more; tuna is inexpensive and canned; soups are great for rainy days and end of the month penny pinchers; and freezing breads works wonders if you can remember to pull the bread out ahead of time.
• Go Meatless – Have a vegy option once a week to cut costs. Beans, eggs, and tofu are all great options. I’m not a big tofu fan, so we frequent the bean section.
Eat Healthy outside the Home:
• Fruit Parfaits – McDonalds & Starbucks both have them
• Wendy’s Ultimate Chicken Grill – no mayo, just honey mustard sauce
• Taco Bell Fresco Style – you can ask fro fresco style for almost anything there and make it healthier and less fat.
• Subway!
• Skip the fries – get chicken nuggets for the kids with honey mustard sauce
One more thing that really is key to making your family a healthy one. Eat together! Most of us are always so busy and eat in shifts, but if you make a pledge to eat together for 1 meal a day, you will create a lasting bond, help with digestion, and improve eating habits. I know you can do it!
June 08, 2010
Making the Diet into a Lifestyle Change
So one of the traps we tend to fall into as we are attempting to lose weight is saying to ourselves we are on a diet and limiting our choices in food. Instead we need to begin to change our mindset into telling ourselves we are making a new lifestyle for ourselves.
Here are some of the basic differences between a diet and a lifestyle change.
1. When we are on a diet we have a goal that is self-limiting. When you get to your goal weight, you stop the diet. And when we make a lifestyle change the goal is open-ended, and weight management becomes part of your daily life, with strategies that vary as circumstances, priorities, and needs change.
2. A diet is a surface level change. It involves simple changes in behaviors you are already doing (or not doing). You take in fewer calories from food and (maybe) expend more calories on activity. Foods are "good" or "bad" based on calorie content. When we make a lifestyle changes are made on many levels. In addition to healthy changes in your relationship with food and exercise, you will challenge the basic attitudes, beliefs, thoughts and feelings that made you overweight (and unhappy) to begin with.
3. During a Diet progress and success are measured by the scale. Anything that results in weight loss is considered acceptable, even if it poses potential problems or risks. Failure to lose weight as fast as desired is very upsetting, and the process feels like a constant battle. High stress is constant. When we make a lifestyle change our progress and success are measured in terms of satisfaction & quality of life. Weight loss and maintenance continue to be important, but are put in perspective as one way you can move towards larger, more rewarding goals. Daily ups and downs become much less stressful.
4. Sometimes when we are going through out diets, we tend to have the thoughts that the results don't last. We yo-yo diet a lot and never manage to keep the results we get. Even if you manage to stick with all the unpleasantness of a diet long enough to reach your weight goal, your odds of keeping it off permanently are less than one in twenty. Making a lifestyle change gives you lasting results. Your lifestyle change is an open-ended, ongoing process with goals that continue to expand and grow. There is no reason to go back to the habits that got you overweight in the first place.
Topic and information courtesy of Sparkpeople.com
Here are some of the basic differences between a diet and a lifestyle change.
1. When we are on a diet we have a goal that is self-limiting. When you get to your goal weight, you stop the diet. And when we make a lifestyle change the goal is open-ended, and weight management becomes part of your daily life, with strategies that vary as circumstances, priorities, and needs change.
2. A diet is a surface level change. It involves simple changes in behaviors you are already doing (or not doing). You take in fewer calories from food and (maybe) expend more calories on activity. Foods are "good" or "bad" based on calorie content. When we make a lifestyle changes are made on many levels. In addition to healthy changes in your relationship with food and exercise, you will challenge the basic attitudes, beliefs, thoughts and feelings that made you overweight (and unhappy) to begin with.
3. During a Diet progress and success are measured by the scale. Anything that results in weight loss is considered acceptable, even if it poses potential problems or risks. Failure to lose weight as fast as desired is very upsetting, and the process feels like a constant battle. High stress is constant. When we make a lifestyle change our progress and success are measured in terms of satisfaction & quality of life. Weight loss and maintenance continue to be important, but are put in perspective as one way you can move towards larger, more rewarding goals. Daily ups and downs become much less stressful.
4. Sometimes when we are going through out diets, we tend to have the thoughts that the results don't last. We yo-yo diet a lot and never manage to keep the results we get. Even if you manage to stick with all the unpleasantness of a diet long enough to reach your weight goal, your odds of keeping it off permanently are less than one in twenty. Making a lifestyle change gives you lasting results. Your lifestyle change is an open-ended, ongoing process with goals that continue to expand and grow. There is no reason to go back to the habits that got you overweight in the first place.
Topic and information courtesy of Sparkpeople.com
February 03, 2010
Making good choices
It’s remarkable when you make changes in your life how quickly those changes become so adaptable to your life. Taking a different route to work, rearranging the furniture in your house, eating healthier, or making a budget for your financial well being. I’ve found that my healthy living changes have become almost second nature to me. I find that I am becoming more capable of making the right choices, and just knowing what is good and what is bad for me.
Instead of having the sandwich at Subway I choose the salad, but I did have the cookie. I don’t want to be someone who continually says no to my cravings all the time. But, by having the salad I was able to give in to the cookie. Now, the food choices are coming much easier then the exercise routine does. I find that there are certain times in the day that I feel much more inclined to workout, and they usually are not the most convenient times. So, I latterly have to find any speck of motivation in the mornings to work out, and well if I haven’t done anything exercise by the evening I really have to make Jon kick me in the butt. (Thanks for that by the way Jon.) The times I do feel like exercising are said to be some of the best time in your day to get your heart rate pumping, the afternoon. Now, a lot of the times this is a convenient time for me because Julia is bored and wanting to get out of the house. The inconvenience of it is that at least half the time it’s raining. So, about half the time I get some of the best exercises in my day, and about the half the time I have snack and sit on the floor playing with toys.
Overall though I am pleased with my mindset and how well I am feelings these days. I have a long journey ahead of me still, and am hoping to make each day a new challenge for myself.
Instead of having the sandwich at Subway I choose the salad, but I did have the cookie. I don’t want to be someone who continually says no to my cravings all the time. But, by having the salad I was able to give in to the cookie. Now, the food choices are coming much easier then the exercise routine does. I find that there are certain times in the day that I feel much more inclined to workout, and they usually are not the most convenient times. So, I latterly have to find any speck of motivation in the mornings to work out, and well if I haven’t done anything exercise by the evening I really have to make Jon kick me in the butt. (Thanks for that by the way Jon.) The times I do feel like exercising are said to be some of the best time in your day to get your heart rate pumping, the afternoon. Now, a lot of the times this is a convenient time for me because Julia is bored and wanting to get out of the house. The inconvenience of it is that at least half the time it’s raining. So, about half the time I get some of the best exercises in my day, and about the half the time I have snack and sit on the floor playing with toys.
Overall though I am pleased with my mindset and how well I am feelings these days. I have a long journey ahead of me still, and am hoping to make each day a new challenge for myself.
January 31, 2010
How can we all live a cleaner life?
To receive great joy, comes great cost. I heard that today in church during the sermon given from Pastor Frank. I really heard his message today. He spoke about falling short of God’s grace and mourning for ours and other’s sins and short comings. I heard this message in regards of our life changes. We have been falling short of living up to God’s grace, and I realized today that part of my journey is making more of an effort to live up to those standards.
We can not live up to these standards if we continue to throw away our money on fast food, expensive restaurants, stuff to “pretty” up our homes, and wasting our time in front of the television. I am so excited to have the changes be significant in our lives, and I really hope to spread the word to others to do the same.
Living a clean life is something I am so enthusiastic about that I want everyone to know about it. I have a friend who recently started a vegan diet with her husband, and they have the same enthusiasm for their life change as I do for mine. It’s so great to watch people make changes, and see them tell everyone around them about it because it’s so powerful in their lives. A clean life doesn’t just end with your diet and activity levels. It only begins there. This kind of change really needs to make its way into your finances, your relationships, and especially your spirituality. As American’s we live such a rich life, not with money, but with freedom. We are able to choose what we do with our money, and how we live our life. But, this has given us too much waste and indulgences in our lives. We spend to much on fancy foods, wines, and all the glitters that go with that. A clean life is a minimalist life that gives you your basic necessities, and allows you to grown your lifestyle within your relationships and spirituality. Don’t get me wrong, Jon and I have lived up our lives with fancy gadgets and nice clothes and accessories, but it didn’t just effect the wallet but our waistlines. I am so excited to be able to grow as a person through this, and the more I lean and the more I hear from others I continue to do so.
We can not live up to these standards if we continue to throw away our money on fast food, expensive restaurants, stuff to “pretty” up our homes, and wasting our time in front of the television. I am so excited to have the changes be significant in our lives, and I really hope to spread the word to others to do the same.
Living a clean life is something I am so enthusiastic about that I want everyone to know about it. I have a friend who recently started a vegan diet with her husband, and they have the same enthusiasm for their life change as I do for mine. It’s so great to watch people make changes, and see them tell everyone around them about it because it’s so powerful in their lives. A clean life doesn’t just end with your diet and activity levels. It only begins there. This kind of change really needs to make its way into your finances, your relationships, and especially your spirituality. As American’s we live such a rich life, not with money, but with freedom. We are able to choose what we do with our money, and how we live our life. But, this has given us too much waste and indulgences in our lives. We spend to much on fancy foods, wines, and all the glitters that go with that. A clean life is a minimalist life that gives you your basic necessities, and allows you to grown your lifestyle within your relationships and spirituality. Don’t get me wrong, Jon and I have lived up our lives with fancy gadgets and nice clothes and accessories, but it didn’t just effect the wallet but our waistlines. I am so excited to be able to grow as a person through this, and the more I lean and the more I hear from others I continue to do so.
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