Shakeology Cleanse Day 3

I was worried about how Day 3 would go, since I had given in a little on day 2. But, I decided that I would push forward. It was hard, but I stuck to my guns and to the eating plan.

Overall: I was hungry the first day, but I quickly adapted. I wasn't lacking in energy any of the days, and I actually have felt like I have more energy. Being a teacher and NOT being exhausted at the end of the day says a lot!

Now the "numbers" results... Well, I knew when I woke up this morning that today would not be a good weigh in day. I felt bloated, and blah. I would guess overall I lost about 3 lb, but I will check again tomorrow if I'm feeling better. But, 3 lb in 3 days isn't bad!! Thankfully, I also took measurements. I lost 4.5 inches over all - in just 3 days! That says a lot more than just weight. Besides, the point of a cleanse isn't weight loss. Weight loss can come with doing a cleanse, but it's not the reason. Cleanse are to do exactly what it says - cleanse the body of toxins and give it a nutritional reset. My body feels great and I'm actually craving (literally) fresh produce, where as before I wanted chocolate, sugar, carbs, and proteins. I think the cleanse was good, as it has taken my body and mindset back to what it naturally craves - fresh produce, greens, veggies, clean carbs, and clean, light proteins.

Shakeology Cleanse Day 2

Day 2 was filled with non-cleanse related stressors. So, I have to come clean and admit I caved a bit! I got super stressed, and reached for some chocolate covered coffee beans (I know, right?! So good!) and a mini hershey bar. Everything else was on point though with my cleanse. I figured it would mess with my results, but I was so stressed at that point I didn't particularly care.

My energy levels are still good. I wasn't near as hungry and I didn't need or end up having that 2nd serving of fruit (which is optional anyhow). I weighed in this morning and I was down another .8lb. Not bad for 1 day WITH me cheating! So, total loss for day 2 on my cleanse is -1lb in 2 days! I aim to keep day 3 in check and end my cleanse with a bang.

On another note, I am following the 21-day fix workout program, and the sides of my booty are SUPER sore. WOW! I love how fitness feels, though! :)

Shakeology Cleanse Day 1

I'm not sure if it was the fact I was home with nothing but the TV on all sunday OR if it was the fact I was restricted on what I could eat - but I was hungry ALL DAY yesterday! I did really good and stuck by my cleanse with 2 pieces of fruit (I opted for blueberries and a granny smith apple), 3 glasses of shakeology, and a good salad with chicken. I also powered through my workout, with no problem. I was scheduled to do Total Body Cardio Fix from the 21 Day Fix, but I accidentally put in the Cardio Fix DVD.  Oh well, I got it done! My booty is super sore today from it, too. I'm down .2 lb from yesterday.

3-Day Shakeology Cleanse

The countdown for the end of the school year, to summer, and to me heading back home to Arkansas is in the works. We are in the sub 30 days, now and I am really amped-up to head home in amazing shape. I haven't seen my boyfriend since January AND it's the summer. I have been working really hard on my fitness and nutrition, and I'm down 16 lb since the holidays. Of course, I have a bit to go to be in bikini shape. I plan to give myself a bit of a boost with the 3-Day Shakeology Cleanse and then begin the 21-Day Fix Extreme meal plan along with the 21-day Fix workouts. If you aren't familiar with Shakeology, check out my previous post on hands down the absolute healthiest meal of my day.

Here's the low down on how it goes:

This cleanse is WAY different than others I've done or read about. With Shakeology, you are seriously getting the most amount of nutrients in to a powerful lower calorie shake. With just ONE glass of Shakeology, you get the nutrients equal to eating all of the following:

• 1 bowl of exotic fruit (like goji berries and acai)
• 4 cups raw broccoli
• 7 whole carrots
• 10 cups raw cauliflower
• 3 cups romaine lettuce
• 4 cups uncooked mushrooms
• 3 raw onions
• 4 red radishes
• 1 cup of peas
• 4 cups nonfat yogurt
• 1 shot wheat grass

With the cleanse, you'll drink 3 (that's right THREE) glasses of shakeology a day. That is one nutritional powerhouse if you ask me!

As for tonight, I've weighed and taken my measurements. I will weigh daily on the cleanse, but I won't measure again until Wednesday morning. The cleanse will be over on Tuesday. I can't wait to share my final results and feedback on the cleanse.

My transformation story...

There is not much more personal to talk about for a woman than how she looks - more specifically her body. This may be the case for a man, but I'm not male so I really don't know! :) It's easy for me to talk about nutrition, how to feed my body, and the workouts that I love. It's not so easy for me to talk about how incredibly unhealthy I've been, and to point out my flaws and where I struggle. But, I think it's time for me to open up about my transformation story.

I've never been knows as the "skinny girl." As a young child, I was never overweight. I have always had a rounder face, and was always a little bit chubby. I thinned out as a cheerleader, but never lost my chubby cheeks. High school came, and so did the extra pounds. I went to an all-girl high school. I, along with the other girls, would get to school and grab breakfast. Breakfast would ussually consister of a Dr. Pepper and some powdered donuts. I remember a friend of mine driving me to school and we would each get 2 packs of Burger King's Cini-minis. (My stomach hurts just thinking about this!) Once lunch time came, if it wasn't pizza, baked potato, or chicken nugget day then I hit up the vending machine for chips, a candy bar, and another soda. Of course, I gained weight pretty rapidly. I had absolutely no clue how to feed myself properly. At home, my mom always cooked very healthy foods and refused to get any junk food. In my mind, all food was created equal. At this point I had done a few 5k's, but I was more of a walker than a runner.

Let's fast forward to 2011. At this point, I was going through a divorce. I needed something to embrace to keep myself busy. I wanted a healthy habit. I was fond of exercising at this point, but I still didn't know a lot about nutrition and I was definitely not a runner. I got the idea in my head that I wanted to be able to run a 5k. I started a training plan and much to my surprise I quickly was able to run the full 3.1 miles. I then decided I wanted to be able to run a half-marathon. Through out my training and dealing with injuries during training, I was able to learn so much about nutrition and how it affects my body. Along this journey I learned about my intolerance with gluten and about the power of protein.

Life got busy with being a single mom, graduate student, having a full time job, and having a parent that was sick with cancer. It was getting harder and harder for me to get to the gym and get a decent workout in. The kiddo had homework, and by the time that was finished it was just too late to get to the gym. A friend of mine was a Beach Body coach and introduced me to my first program - Slim in 6. I completed it pretty quickly, because I had been doing fitness boot camps. Next I did p90x, and finally I found (and fell in love with) Turbo Fire. If you've been reading PLPB for a while, then you know I just LOVE Turbo Fire! In a matter of about 5-6 months, I went from a solid size 12, to a very small size 6. Yes, it was due to Turbo Fire, but it was also due to MINDFUL nutrition. The following pictures show the transformation. The first one was in November of 2011. I was well in to my running at this point, but my diet hadn't changed. The second picture was once I started focusing on my nutrition, drinking Shakeology, increasing my protein intake, and using Turbo Fire. This is such a good remind to me that it doesn't matter where you are in your own fitness journey, as long as you are ON the journey then that's what counts. Respect the process, and love yourself enough to live a healthy lifestyle.

Yet another snow day...

We are home today with yet another snow ice day. This winter has been crazy! Luckily, I had already prepared to have slow cooker red beans and rice for dinner! I can't wait to see how it turns out. It smells amazing right now! Since we are home, I decided to go ahead and post some more recent recipes! French toast or waffles anyone? Gluten free, of course!

Honestly with as much as a rave about breakfast, the breakfast foods that I like are pretty limited. Weird, I know. Waffles and French toast are not on my list of favorites, but I experiment with recipes nonetheless. My son is a huge fan of them, so I end up making them frequently and looking for ways to make them as nutritious as possible. With waffles, I try to make a large batch at once. I freeze any extras, so we can just heat them up quickly on a busy school day morning. French toast doesn't freeze as well, though. 

I think you'll enjoy these recipes. I swear these waffles taste JUST like fortune cookies. The french toast is a variation of how my mom taught me to make them - which means they are amazing. :)

Protein "Fortune Cookie" Waffles

Makes about four, 8-inch waffles

Ingredients

• 2 eggs
• 1 cup potato starch (I prefer oat flour)
• 1 TB baking powder
• 1/3 cup coconut oil (this may need to be warmed slightly so it will mix easier)
• 1/4 tsp salt
• 1 TB Truvia
• 3/4 cup milk (whichever type you prefer)
• 1/4 tsp xanthan gum
• 1 scoop vanilla protein powder (I use vanilla Shakeology)

Directions

1. Heat waffle iron.
2. Mix all of the ingredients in a medium-size bowl. Be sure they are mixed well. If the batter is thin, don't worry. It should thicken as it sits.
3. Scoop 1/2 cup of batter in to the waffle iron.
4. Cook until golden brown (about 1 1/2 minutes).

Protein French Toast

Ingredients

• 2 eggs
• 4-6 slices of bread (this will work with any bread you choose)
• 2 TB milk (your preference)
• 1 TB vanilla protein powder (I use vanilla Shakeology) 
• 1 tsp vanilla extract (optional)
• 2 tsp coconut oil
• Powdered sugar (topping)

Directions

1. Heat coconut oil in a skillet on medium heat.
2. While the skillet heats, mix eggs, milk, protein powder, and vanilla extract (if desired) in a small bowl. 
3. Place a slice of bread in the egg mixture so it is coated on both sides.
4. Place the coated bread on the skillet. Allow it to cook thoroughly on both sides, flipping it over after about 1 1/2 - 2 minutes on each side.
5. Do this for the remainder of the bread slices.
6. Slice the bread into strips (we started doing this for my son as a toddler), or you can leave the bread slices whole.
7. Sprinkle with powdered sugar, and enjoy!

Breakfast: My Top 5 Picks

 

Breakfast is by far my favorite meal of the day. If I could eat breakfast for each meal with out feeling guilty, then I would certainly do it. Breakfast is also "the most important meal of the day," so I guess I'm lucky to love it so much! If you aren't convinced that breakfast is the most important meal, then here's a way to understand it. Breakfast is just what is says, breaking the fast. Your body has just undergone hopefully a 7-9 hour fast while you were sleeping. We have learned that "fasts" can actually slow our metabolisms. Of course you can't and shouldn't eat while you are sleeping - rest is essential to your health. But you should eat breakfast within an hour of waking up. Some have the misconception that skipping breakfast will help cut their caloric intake for the day, but it actually does more harm than help. Aside from slowing your metabolism, skipping a meal will also increase your risk of overeating throughout the day. Not to mention, you're body and brain can't function as well without the nutrients it needs from breakfast. Can a car run without gas? Of course not! So, why should you expect that your body can run without the fuel it needs?

If you are in a breakfast rut, or think that a bowl of Lucky Charms will be the breakfast cure, then here is a list of my top 5 breakfast picks. Enjoy!

1. Blueberry Almond Oats
 

 

Oatmeal cooked in unsweetened vanilla almond milk (or water), topped with almond butter, ground flax, and blueberries.

• 1/2 cup oatmeal
• 3/4 cup unsweetened vanilla almond milk (or 1 cup of water)
• 1 tb almond butter
• 1 tb ground flax
• 1/3 cup blueberries

2. Cran-apple Oats

Oatmeal cooked in unsweetened vanilla almond milk (or water), topped with almond butter, ground flax, sliced apples, and dried cranberries.

• 1/2 cup oatmeal
• 3/4 cup unsweetened vanilla almond milk (or 1 cup of water)
• 1 tb almond butter
• 1 tb ground flax
• 1/2  sliced apple, (cooked to soften, sprinkled with cinnamon)
• 1/2 - 1 tb dried cranberries

3. Banana Peanut Butter Oats
 

Oatmeal cooked in unsweetened vanilla almond milk (or water), unsweetened cocoa mixed in, topped with peanut butter, ground flax, and sliced banana.

• 1/2 cup oatmeal
• 3/4 cup unsweetened vanilla almond milk (or 1 cup of water)
• 1 tb almond butter or peanut butter
• 1 tb ground flax
• 1/2 sliced banana
• 1 tb unsweetened cocoa

4. Breakfast Protein Quinoa
Quinoa cooked in unsweetened vanilla almond milk, cinnamon, vanilla shakeology and egg whites, then topped with any of the above choices.

• 1/2 cup uncooked quinoa
• 1 cup almond milk 
• 1/2 tsp cinnamon
• 2 egg whites 
• 1 scoop vanilla shakeology

5. Breakfast BET

  This is a bit like a BLT, but with egg instead of lettuce.  Toast with turkey bacon, scrambled egg whites, and tomato. You can load it up like a sandwich, or like pictured below. Also try adding salsa or avocado.

• 1-2 slices gluten free toast
• 2 egg whites, scrambled 
• 1 slice turkey bacon 
• 1/2 sliced tomato 

Protein No-Bake Cookies

I've made these Protein No-Bake Cookies MANY times and they are always a hit! I tend to just throw stuff together, so when one of my fellow teachers asked for a recipe I decided to finally write it down! They are an amazing, but much healthier version of the treat! They are bound to be a great addition to any holiday gatherings you may be heading to. :)

Protein No-Bake Cookies

Ingredients 

• 1 cup of Chocolate Shakeology (or another chocolate protein shake mix)
• 1/2 cup agave nectar or brown rice syrup 
• 1 cup gluten free oats
• 1 cup organic, natural peanut butter 

Instructions: 

1. Mix peanut butter and agave nectar (or brown rice syrup) in a microwaveable bowl. 
2. Heat for 60–90 seconds. Mix well. 
3. Add protein shake powder and mix well. 
4. Add rolled oats and mix gently. 
5. Using a Tablespoon, scoop the dough into round balls and place on a cookie sheet 
6. Use a spoon to flatten into a cookie shape 
7. Refrigerate 1 hour. 

How I will stay on track this holiday season

 

Thanksgiving break has come, and as I plan our Thanksgiving Day menu I face the nutritional battle of the holiday season. Luckily, I've planned clean recipes for our dinner! With that being said, I know it is accountability that helps keep me on track. Like most people, I can't simply hold myself accountable. Self-accountability can only take you so far, unless you have super hero will power and strength. If that's you - consider yourself blessed and you can stop reading now. :) If that's NOT you, then you know just how important having some sort of accountability is. My son, my coaching, and my fellow Beach Body coaches help keep me accountable whether they know it or not! I love Challenge Groups, because you get that support form others who are working along with you. Also, it does exactly what it says - it CHALLENGES you. You have to WORK to get what you have and we all face challenges. When we go through challenges with others supporting us, then we are SO much stronger.

I invite you to join my newest challenge group that starts on December 2nd. Be healthy this holiday season, and join my 30-day Clean Eating and Shakeology challenge group. I'll help you stay on track and help you learn balance through out this season.

My Holiday POA (Plan of Action)

I must admit it. I love Christmas. I love Christmas SO much that my tree trees (ok yes, I have 2) were up the weekend after Halloween. My family thinks I'm nuts, but I just love it so much! But what I don't love about Christmas (and Thanksgiving) is knowing I have to battle so many temptations. I'm talking to YOU pumpkin fudge! Yes, I know a lot of these treats aren't clean foods but if you recall I stick by the 80/20 rule. Eat clean 80% of the time. I don't believe in setting yourself up for failure thinking you can eating "perfectly" 100% of the time. It's like pulling a rubber band back as far as it can go and finally you catapult yourself back. All of the emotions of "failure" come with it. If you're like me, then the emotions fuel your food choices.

All of that being said, I've been looking ahead at my plan of action (POA) for the holidays. Last year I successfully cooked a gluten free, healthy Thanksgiving meal. This year I plan to tackle the sweets and treats (especially at school). I'm SO excited that Shakeology not only has recipes for shakes, but also for legit treats and desserts. HEALTHY desserts. Here's one that I'm excited to try:

Gooey Shakeology Oatmeal Bar

4 servings Chocolate Shakeology
3 cups dry oatmeal
1 tsp. unsweetened cocoa powder
1 dash cinnamon
1 cup nonfat milk (I use unsweetened vanilla almond)
½ tsp. vanilla extract
½ cup natural peanut butter

Mix all dry ingredients together, then add nonfat milk and vanilla to blend flavors. Add peanut butter and mix together really well with hands. After it's all mixed, put mixture in an 8" x 8" pan. Place plastic wrap or wax paper on top of mixture and push evenly into pan to flatten. Refrigerate for 3 hours, then cut into squares. (Makes 9 bars.)Calories: 264

I know nothing beats eating whole foods, but we can't possibly get the mounds of nutrition our body needs by eating the foods. Aside from the amount of food with the right nutrients to fuel our bodies, we also have to take in to account the cost. I love organic foods and I love knowing I'm not putting my liver into overdrive by adding chemicals to my body. But, my wallet may not always agree. I love grocery shopping - I could easily empty my bank account at Whole Foods. Sad, but true. For info on my shopping on a budget tips, read my Living It Up: Coupon Cutter Style post.

What foods can you eat to match Shakeology's nutrient dense shake?

(USDA recommended 5-9 servings of fruit and veggies a day)

To get the nutrtional value of 1 serving of Shakeology, you would need to eat the following:

• 1 bowl of exotic fruit (like goji berries and acai)
• 4 cups raw broccoli
• 7 whole carrots
• 10 cups raw cauliflower
• 3 cups romaine lettuce
• 4 cups uncooked mushrooms
• 3 raw onions
• 4 red radishes
• 1 cup of peas
• 4 cups nonfat yogurt
• 1 shot wheat grass

Wow! If you're interested in trying Shakeology, or would like help getting your own POA ready to tackle the holidays then don't hesitate to contact me! Visit my Team Beach Body Coach page to sign up for a free membership. This makes me your official coach, and you'll have access to loads of information and tools.

Weekend Top 10

This weekend has FLOWN by, but it was a great one.

1. On friday, I ordered a new coffee maker. My Keurig was leaking all over the counter. So enter the Tassimo T20. I don't have it yet, but I'm excited!

2. I went for an oil change on Saturday. Once it was done the lady said, "no charge today." What, what!? Apparently since it was my first oil change (yes, I got my car in May - tsk tsk) it was free.

3. A Whole Foods trip = freshly ground almond butter! No explanation needed on this one. :)

4. I just about made my son's whole year with sharing a post from He and She Eat Clean. His favorite candies are sour gummies. They just posted a recipe for CLEAN candy. We will be making the "Sweet but Tart Gummies" soon!

5. I also made Jamie Eason's Chocolate Protein Bars. YUM! They are just like brownies, but clean :)

Jamie Eason's Chocolate Protein Bars

 

Ingredients
1 cup oat flour

4 egg whites

2 scoops of vanilla protein powder

1/3 cup (or less) Stevia in the Raw

1/2 tsp baking soda

1/4 tsp salt

8 oz berry flavored baby food

3 tbsp baking cocoa

4 oz water

 

Directions

1. Preheat oven to 350 degrees.

2. Mix the following together in a large bowl:

- Oat Flour

- Protein Powder

- Baking Soda

- Salt

- Baking Cocoa

3. Mix the following together in a small bowl:

- Egg Whites

- Stevia in the Raw

- Baby Food

- Water

4. Combine the ingredients from the small bowl into the large bowl and mix together.

5. Spray 8X8 dish with non-stick spray & add batter to the dish.

6. Bake for 20-30 minutes in oven.

Thanks to He And She Eat Clean and Jamie Eason for the recipe!

6. I don't ussually dress up for halloween, because of the limited number of costumes for women that doesn't involve one of the 3 B's from hanging out. But, I found the CUTEST DIY scarecrow costume on Pinterest the other day. 

7. It's official - as soon as Halloween is over, the Christmas decorations are going up. That's just how we roll.

8. I have a slight interest in fitness modeling/competitions. I don't want to be big or anything, but I've pretty much decided Jamie Eason's is my fit-spiration.

9. My Vegan Chocolate Shakeology came in yesterday, and I'm probably the happiest girl in the world. Gluten free, vegan, and the healthiest meal of my day. Click on the link above or the picture below to get yours directly from me.



 

 

10. Sunday night is "Once Upon a Time" night. If you haven't caught this show - you need to! I love it because it's great (of course), but also its a primetime show that the WHOLE family can watch together.