Clean and clear with a cleanse

I am just wrapping up the 10th and final day of my cleanse phase on the AdvoCare 24 Day Challenge. While it's been easy in a lot of ways you do have to work for it. Avoiding the temptations, adding in workouts, but it's all proved worth it. I'm down 7 lbs!! That's about half way on the way to pre-pregnancy weight! And despite the many hours of sleep that are taken by a newborn, I'm still feeling energetic to get through my day and a workout. (Thanks to Spark no doubt) But the phrase held true, the cleanse was "gentle and uneventful".

What is the AdvoCare Cleanse?

Did you know toxins can live in your body for up to 5 years? Did you know that no matter how good we eat or take care of ourselves, we are exposed to toxins daily?

The cleanse contains the herbal cleanse system, omegaplex (omega-3's) and your spark (energy drink). It's gentle and uneventful. Like an oil change for your body

Proper absorption of nutrients such as carbohydrates, proteins, fats, vitamins and minerals is essential to maintaining a healthy body. However, periodic lifestyle changes may generate the need for a "fresh start" - that's where the Cleanse Phase comes in. On Days 1-10 of the 24-Day Challenge, you will take three products.

These products, in conjunction with a healthy diet and exercise, help to rid your body of waste and prepare your body to better absorb nutrients.* This isn't the kind of cleanse where you drastically reduce calories or consume only liquids - this is the beginning of a healthier lifestyle!*

Each Herbal Cleanse system includes these three key products:

ProBiotic Restore™ ULTRA: ProBiotic Restore ULTRA helps strengthen and support our immune system, supports intestinal health and function, aids in digestion and enhances your weight loss program.*
Take on days four through 10.

Fiber Drink:: Fiber Drink is rich in the mixture of fibers your body needs to work at its best.* Each serving contains 10 grams of soluble and insoluble dietary fiber to help add the fiber your diet may not provide. As part of the Herbal Cleanse system, Fiber Drink also helps move the toxins and waste material through the digestive tract while scouring your intestinal tract to support improved nutrient absorption.

Herbal Cleanse Tablet: The Herbal Cleanse tablet provides herbal extracts that help rid your body of the impurities that may be obstacles to achieving better health. It supports improved digestion and thorough internal cleansing and contains 10 grams of fiber per day!

BEFORE THE CLEANSE AND AFTER THE CLEANSE - Down 7 pounds

What have others said?

• "The jeans I'm wearing (day 4) haven't been baggy in 10 months until now"
• "I feel great right now. I know its only day two but I woke up energized today."
• After Cleanse: 
  • Lost 8 pounds with the 10 day cleanse! That is with just one day of gym activity! Meaning that it mostly happened because of my eating habits changing.
  • I lost 6 inches total off of my waist, arms, thighs, knees and ankles. 
  • I FEEL cleaner. My skin is clearer, my hair is softer and shinier and my joints feel looser. I feel less puffy too! 
  • My mind is clearer. Hard to explain but I don't feel so cloudy. I can really focus more and just be more alert.
  • Energy level is definitely up and I SLEEP AWESOME at night! 

Slow Cooker Chili with Ground Turkey

While this OBVIOUSLY is so much prettier than my candid dinner pics, my chili was as delicious as this picture looked! Without all that extra sodium, I was surprised at how filling the chili was. It didn't take long to make at all and of course the longer it is in the crockpot the better. A great way to shave off time is to chop everything up and cook the beans and turkey the night before and then in the morning you can through it all in the crockpot and have it ready when you get home. The best part is, its a super easy and fully loaded meal that you can bring leftovers for lunch or even freeze extra for future meals! Give this recipe a whirl and you won't be disappointed!

Ingredients

2 lbs ground turkey, extra lean or 1.5 lb leftover cooked turkey, chopped
3 garlic cloves, crushed
2 large onions, diced
4 large celery stalks, chopped
3 large bell peppers, chopped
1/2 bag dried red beans, cooked
1/2 bag dried pinto beans, cooked
28 oz can tomato sauce or crushed tomatoes (no salt)
2 cups water or low sodium chicken broth
1 tbsp cayenne papper
1 tbsp chili powder
1 tbsp taco seasoning, all natural
1/2 tsp salt
1/2 tsp freshly ground black pepper
Cooking spray

Directions

Preheat large non-stick skillet on high heat and add ground turkey. Cook until brown, stirring and breaking into small pieces with spatula, occasionally. Transfer to a large crockpot. If using leftover cooked turkey, skip the browning step.
Return skillet to medium heat and spray with cooking spray. Add garlic, onion, celery, bell peppers and saute for 5 minutes or until golden brown. Transfer to a slow cooker.
Add remaining ingredients to slow cooker, cover and cook 8 hours on Low or 4 hours on High. Reduce cooking time to 5 hours on Low and 3 hours on High, if using cooked turkey. Serve hot. Chili tastes even better the next day. This chili is mild enough for the kids. Add more heat with extra chili powder, Taco seasoning, diced green chiles or jalapenos

Nutritional Info

Servings Per Recipe: 8
Amount Per Serving = 1.5 cup:
Calories: 271.6
Total Fat: 2.0 g
Cholesterol: 45.0 mg
Sodium: 673.0 mg
Total Carbs: 33.8 g
Dietary Fiber: 8.0 g
Protein: 33.8 g
WW Points+: 6

Spicing things up in the kitchen

Being "healthy" isn't as boring as its made out to be. My FAVORITE thing is spice which adds so much flavor without adding calories, if done the right way. As we are on day 5 of the AdvoCare 24 day challenge we are trying to spice things up a bit. While limiting complex carbs is key on the cleanse our 1 a day showed up a dinner with these delicious sweat potato fries. Ryan's craving for burgers was satisfied in this spicy Turkey burger with lettuce for the "bun". Give these a try to spice up dinner!

Spicy Sweet Potato Fries

INGREDIENTS

2 large garnet yams or sweet potatoes, cut into wedges
2 tablespoons olive oil
1 tablespoon chili powder
1/2 teaspoon cumin
1/2 teaspoon garlic powder
1/4 teaspoon cayenne

For dip:
1/2 cup nonfat Greek yogurt
2 tablespoons chipotle peppers, chopped
1 teaspoon fresh lime juice

DIRECTIONS

1. Preheat oven to 425ºF.
2. Toss cut sweet potatoes in olive oil, cumin, chili powder, garlic powder, and cayenne. Make sure every wedge is evenly coated.
3. Roast cut-side down for 30 minutes, turning once.
4. While sweet potatoes are roasting, mix Greek yogurt, peppers, and lime juice in a small jar. Set aside in the fridge for whenever you're ready to dip!

SPICY TURKEY BURGER

INGREDIENTS

Prep: 20 mins Cook: 20 mins 

2 lbs lean ground turkey
2 tablespoons minced garlic
1 teaspoon minced fresh ginger root
2 fresh, green chile peppers or jalepenos, diced
1 medium red onion, diced
1/2 cup fresh cilantro, finely chopped
1 teaspoon salt
1/4 cup low sodium soy sauce
1 tablespoon freshly ground black pepper
3 tablespoons paprika
1 tablespoon ground dry mustard
1 tablespoon ground cumin
1 dash Worcestershire sauce

Directions

1. Preheat the grill for high heat.
2. In a bowl, mix the ground turkey, garlic, ginger, chile peppers, red onion, cilantro, salt, soy sauce, black pepper, paprika, mustard, cumin, and Worcestershire sauce. Form the mixture into 8 burger patties.
3. Lightly oil the grill grate. Place turkey burgers on the grill, and cook 5 to 10 minutes per side, until well done.

Tabata - The answer to scheduling workouts for busy moms

As a mom again, getting in a full hour sweat session in one attempt is a thing of the past! BUT there is a solution and one that I've found keeps me working towards my goal. Short bursts of high intensity exercises have just as many benefits as that full on workout at the gym.  

Enter: "Tabata," a high intensity interval workout style. Do an exercise as hard as you can for 20 seconds, followed by 10 seconds of rest. Do another exercise for 20 seconds, followed by 10 seconds of rest. Follow this pattern through 8 exercises totally a 4 minute Tabata round. Take a one minute break and then on to the next round. A total of 4 rounds means, sweat, strength and all in 20 minutes. Sound too easy?? Give it a whirl and by the end of the first round your heart will be racing! Give it your all for those 20 seconds of rest and you will find your results come much quicker! Tabata activates an "after burn" which revs up our bodies and keeps them burning for up to 24 hours after your workout. Moms for sure can use this type of help when you don't have a lot of time. This type of training should only be done a few times a week at most and with rest days in between. Try this simple workout! 

ROUND 1

Burpee with push up

High Knees

ROUND 2

Mountain Climbers

Squats

ROUND 3

Power Lunges (or standing lunges)

Ski Abs

ROUND 4

Power Jacks (with squat)

Tricep Dips

This quick workout is sure to tone, tighten and burn some serious calories!

Clean meals for the cleanse.

The cleanse phase may be more of a challenge to cook for but in all reality there are plenty of options if you think creatively and outside the box. My goal is really to help people eat better and do that by trying new things. If you are looking for ideas for cooking/preparing on the cleanse then stay tuned for plenty of ideas!

A day of meals on the cleanse 

Breakfast: Pancakes

Wait what? You can have a meal filled with bad carbs and butter and sugar?? Not quite. This super simple recipe was delicious, filling, and kid approved! Not to mention filled with protein and potassium! Mash up one ripe banana and mix with 2 eggs and 1/4 cup oats. Throw them on a skillet or griddle. Top them with peanut butter or fruit!

Lunch: Spinach & Chicken Salad

Super simple and super healthy! I use Tyson's precooked chicken strips and heat them up and cut them into small pieces. Throw a handful of spinach down and top with your veggies. I used carrots, tomatoes, peppers and sugar snap peas. For my "dressing" I added chopped avocado.
To complete the lunch I added a hard boiled egg and a cup of berries. Filling and delicious!

Dinner: Slow Cooker Chicken Fajitas

Full of flavor, packed with protein, veggies and a complex carb. I used the recipes below to cook the chicken and veggies. I placed them on a whole wheat carb tortilla and topped with some chopped avocado. It was delicious and super easy to make.

Slow Cooker Chicken Fajitas 

3 boneless skinless chicken breasts, trimmed of fat
1 medium onion, chopped
1 green bell pepper, sliced OR 1 bag of frozen sliced bell peppers and onion
1 jalapeño seeded and chopped
2 cloves minced garlic
1 T BSP freshly chopped cilantro
1 tsp chili powder
1 tsp cumin
1 tsp coriander
3/4 tsp sea salt (optional)
1 (10 oz) can diced tomatoes with green chili peppers (Rotel)

Place all ingredients in slow cooker. Cover and cook on high for 4-5 hours or low for hours. Shred with a fork. Serve over brown rice, wrap in a whole wheat tortilla, or create a lettuce wrap by wrapping in a large lettuce leaf.

Circuit Training MAX - 14 x 14

Circuits is a great way to get a great workout in, challenging multiple muscles, and even doing it at home or on the go. Here's how it works. Below is a list of 14 exercises. Do 14 reps of each exercise. Repeat they entire circuit 4 times through. This equates to about a 30 minute workout depending on how quickly you move through them. You are going to repeat 14 reps of each of the following 14 exercises and repeat for 4 rounds.  So, one time through the list doing 14 reps of each exercise is one round.  
This workout in and of itself is already a challenge but if you are looking to add more you can include weights or a stability ball into some of the moves!

Beginners Variation: Complete as many rounds as you can at your level OR set a timer for 14 minutes and complete as many rounds as you can until time runs out.
Advanced: Start a timer and complete 4 rounds at your own pace

1. Jumping Jacks
We should all know these :)

2. Squats (with or without weight)
Keep your weight over your toes and sit back like you are lowering into a chair. Chest up!

3. Mountain Climbers
In the plank position, back flat, pull one leg at a time into your chest. Speed up until a run like mode.

4. Tuck Abs 
Lay on the floor and straight out your arms and legs at the same time, then pulling both in to contract into a ball.

5. Bicep Curls
Choose your weight. If you are not using weights or a band, use flat hands and pull towards your shoulders all while elbows stay glued to your side.

6. Pushups
In a plank position (drop to your knees if needed), hands on the outside of your shoulders and directly underneath, lower down and extend your arms all the way up.

7. Skaters
Side to side, "hop over the line" extending your leg with a jump to the side stepping the opposite leg behind tapping and then repeating on the other side. Keep your chest up.

8. Lunge L
With or without weights, left leg in front, right leg supporting weight equally behind, lower down bending equally both knees dropping straight down in the middle and extending back to straight legs.

9. Lunge R
With or without weights, right leg in front, leg leg supporting weight equally behind, lower down bending equally both knees dropping straight down in the middle and extending back to straight legs.

10. Sandbag Swing
Also know as the "kettlebell swing", bend knees slightly rocking pelvis front to back squeezing legs and glutes when forward. Add a weight for added work!

11. Deadlift
With or without weights, with feet standing slightly apart and a flat back, reach toward the floor and when rising, squeeze glutes, legs and abs.

12. Ski Abs
Starting in a plank position, jump legs together to the right side twisting slight. Return to plank and repeat on the other side. 

13. High Knees
Jog while bringing knees up in front as high as you can while pumping your arms.

14. Straight Situps
Oldies but goodies! Keep the focus on your abs by positioning arms behind your head and elbows out to the side. You can also you a stability ball as well for added work.

AdvoCare Cleanse: Starting your morning

I'm starting out day 1 again today. It's been a LONG time since I've done the challenge as I just got done having a baby. The cleanse is like an oil change for your car, or cleaning out the lint trap in your dryer. When we are consistent with those "cleanings" our vehicle or dryer run more efficiently. This is exactly the same case with our bodies. Toxins can stay up to 5 years! Cleansing every 90 days will keep the toxin build up much smaller and keep our bodies working like they should!

When you are on the cleanse, there is a much more limited list of things you should stick to for the best results. This can be challenging for some that need variety in their diet. One of the focuses of the challenge is on teaching better eating habits and educating us on better foods. During the cleanse, the goal is to rid the body of toxins. Keeping our blood sugar in check will produce the best results. Things like pineapple can raise our blood sugar and so while its a fruit and is healthy, we want to avoid it if possible on the cleanse. 

For the next 10 days, we are in the "cleanse phase". Let's take a quick walk through what that means and some breakfast ideas to help get us through.

When you wake up:

• Take the Fiber Drink (days 1 – 3 and 8 – 10) and Probiotic Restore (days 4 – 10) – drink a large glass of water
• Optional: Drink a Spark for energy and take catalyst before eating
• Thirty minutes later eat breakfast. (This is an estimate. If its a little sooner or later don't freak out)

What to eat:

These are in order of preference on the Cleanse for weight loss:

1. Bowl of fruit of your choice (about a cup to a cup and a half)

2. Meal replacement shake.

3. Three eggs (cooked however you want, but try not to add to them with any oil or butter and do not be afraid of the yolk!)

4. Plain oatmeal (limit carbs like this to 1 time per day)

5. Nuts (2 ounces, we would also say stick with tree nuts, i.e., macadamia nuts, brazil nuts, cashews, almonds, walnuts, pecans, pistachios, chestnuts, beechnuts, hazelnuts, pine nuts, gingko nuts and hickory nuts)

Tips:

• Avoid anything along the "white family": Cream sauces, ranch dressing, milk, cheese, yogurt
• Eliminate all processed foods (if it wont expire on a shelf, it won't digest in your stomach well)
• Think protein before carbs
• If it is not real food do not eat it (ie. fruit snacks are not fruit)
• Drink TONS of fluids

Bottom line is to try and be ON at least 80% of the time. The better you are, the better your results. It's only 10 days. You will survive. You can add some of the things like milk or break back in after this phase. 
Get all those toxins out!

Transparency in a challenge

As a person that teaches others how to be healthy through nutrition and physical fitness, it evokes transparency from me to show that even I work at accomplishing the goals I have for weight loss and physical fitness. Just because I'm "in the space" of fitness does not automatically give me the body of that.It takes work from a physical and nutritional standpoint, just like it would anyone else. Throughout my pregnancy I tried to eat well and continue with physical fitness but its inevitable that we gain weight (as we should). While having a baby took off 15 pounds right away, it left me with some work to do. I'd like to get back to my pre-baby weight of at least 160 which leaves me with 20 pounds to lose. My ultimate goal is to get to get to 150 by the summer which will take some extra work. This is me being be completely transparent in my own fitness and weight loss journey after baby!

ENTER THE 24 DAY CHALLENGE! As an avid AdvoCare product user (and advisor) I know these products work and I am excited to get started in getting my body back in shape and taking the challenge together with my boyfriend. What a great opportunity to share the desire for health by learning to cook well together and fill our home and bodies with healthy choices. While I will be doing a modified challenge, devoid of thermogenic products while I am breastfeeding, I know that all the good nutrition I'm putting into my body will yield the same results!

If you are interested in taking on your own 24-day challenge, contact me and I will help you in your journey!

Last picture of being pregnant

2 weeks post partum

Healthy, Happy, Valentines Day

Clean Eating with Chocolate

One of my FAVORITE sites to stay connected to is the Gracious Pantry. They always have amazing recipes that are both delicious and good for you. 

Try this amazing recipe for Chocolate Glazed Cupckes. Be sure to check out their site for more ideas.


CLEAN EATING CHOCOLATE GLAZED CUPCAKES – WITH HONEY

CUPCAKE INGREDIENTS:
6 whole eggs
1/3 cup coconut milk
1/4 cup honey
1/4 cup coconut oil
1/4 cup unsweetened apple sauce
3/4 cup almond flour
1/4 cup coconut flour
1/2 tsp. baking soda
1 tsp. pure vanilla extract
1 tbsp. unsweetened cocoa powder
CHOCOLATE GLAZE INGREDIENTS:
1/4 cup unsweetened cocoa powder
1/4 cup coconut oil
1/4 cup honey


DIRECTIONS:

In a large mixing bowl, whisk together all the cupcake ingredients.
The coconut oil will leave clumps, but this is okay. Just break them up the best you can with the whisk while mixing.
Pour batter in equal amounts into a greased standard-sized muffin pan. Silicon pans are best for this, but non-stick works too.
Bake at 350 F. for approximately 30 minutes, or until a knife inserted into the center of a cupcake pulls out clean.
Set aside and allow to cool.
While the cupcakes cook, warm the glaze ingredients in a small sauce pot, stirring constantly until the chocolate is fully melted.
Allow it to cool slightly, or until it reaches the consistency you prefer.
Spoon the glaze over the cupcakes and transfer the cupcakes to the fridge.
Once the glaze has hardened a bit, they are ready to serve.
Note, these are yummy with the glaze not chilled too.

Number of servings (yield): 12Read more: http://www.thegraciouspantry.com/clean-eating-chocolate-glazed-cupcakes/#ixzz3RdUXSdHN 
© The Gracious Pantry. All rights reserved. 
Follow us: @graciouspantry on Twitter | GraciousPantry on Facebook

Exercises for couples

Couples that sweat together, stay together! Follow this quick start guide to working out with your partner! 

Working out with your partner is a great way for both of you to get in shape. In fact, studies show that couples tend to mirror each other's health habits. A Brigham Young University study of nearly 5,000 married couples found that men in excellent health tended to have wives who were also healthy. A University of Pittsburgh study of 3,075 women and men found that highly active men were three times more likely to have highly active wives. And researchers at UPenn found that working out as a couple boosts weight loss.

Check out these other "fun" and romantic activities that still burn calories!

Heart Health - know your numbers

Heart conditions effect more of us than anyone realizes.  The fact is: Heart disease is the No. 1 killer of women, causing 1 in 3 deaths each year. That’s approximately one woman every minute! More often than not, there are things that each of us can do to protect ourselves. Simply eating healthy and getting physical exercise can dramatically reduce our risk. For details on how you can equip yourselves to avoid these conditions, head to www.goredforwomen.org.

Roasted Garlic Chicken Alfredo

Tonight I was going out on a limb and trying to make something new. When I saw this recipe in my Cooking Light magazine, I thought "all things I like". But of course I had to add my own twist!
Here's a healthy way to spin a traditional favorite! It was delicious and SUPER filling!!

My dish is the first one (with the green). There's is the second one.

Ingredients

1 whole garlic head

1 teaspoon olive oil

8 ounces uncooked whole-grain spaghetti (I used Quinoa Pasta)

4 (4-ounce) skinless, boneless chicken breast cutlets

1/4 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon butter (Just used olive oil)

1 tablespoon all-purpose flour (no flour)

1 cup 1% low-fat milk

1/2 cup unsalted chicken stock (such as Swanson)

1/2 cup frozen peas, thawed (left these out)

1/4 teaspoon ground nutmeg

Dash of ground red pepper

2 ounces grated Parmesan cheese (about 1/2 cup)

1/4 cup chopped fresh parsley

*I made an Avocado alfredo using 2 ripe avocados, some lime juice, olive oil, garlic powder and roasted red pepper flakes.

Preparation

Preheat oven to 400°. Cut the top off garlic head; discard top. Rub cut side of garlic head with olive oil. Remove white papery skin from garlic head (do not peel or separate the cloves). Wrap garlic in foil. Bake at 400° for 55 minutes or until tender; cool slightly. Separate cloves; squeeze to extract garlic pulp. Discard skins. Place garlic pulp in a bowl; mash with a fork. Cook spaghetti according to package directions, omitting salt and fat. Drain. Cut chicken cutlets lengthwise to form 8 (2-ounce) cutlets. Sprinkle chicken evenly with salt and black pepper. Heat a large nonstick skillet over medium-high heat. Add chicken to pan; cook 3 minutes on each side or until done. Remove chicken from pan. Reduce heat to medium-low. Add butter to pan; swirl until butter melts. Add flour; cook 15 seconds, stirring constantly. Stir in garlic pulp, milk, and chicken stock; bring to a boil. Cook 3 minutes or until slightly thickened. Stir in peas; cook 1 minute. Remove pan from heat; stir in nutmeg, dash of ground red pepper, and Parmesan cheese. Add pasta; toss to coat. Sprinkle with parsley. Serve with chicken.

Original recipe provided by Cooking Light: http://www.myrecipes.com/recipe/roasted-garlic-chicken-alfredo

No equipment workouts - Sweat in your living room

Many think they need a gym membership, a trainer or fancy equipment to get a good work. WRONG! All you need is a little room and a little determination and you can sweat in your living room while building strength! Give these 3 workouts a round or two!

No Equipment HIIT Leg Workout

25 Seconds work 5 seconds rest 24 rounds

High knees
Squats
High knees
Jump lunges
High knees
Tuck jumps (featured above)
High knees
Wall sit

KEY POINT: With lunges, wall sit and squat remember to make an "L" shape with your leg so you don't put additional pressure on your knee joint. With the high knees remember to pump your arms and give it all you got! 

No Equipment HIIT Arm Workout

25 Seconds work 5 seconds rest 24 rounds

High knees
Push ups
High knees
Triceps Dips
High knees
Inch worms (featured above)
High knees
V push ups

KEY POINT: With the push ups if you need to, drop to your knees but keep your core strong. Dips can be done on the ground or using a chair or bench. V push ups mean your feet and hands are closer together and your body in a v.

No Equipment HIIT Core Workout

25 Seconds work 5 seconds rest 24 rounds

High knees
Crunches
High knees
Plank
High knees
Knee tucks (featured above)
High knees
Superman planks

KEY POINT: Keep your torso long and strong. With the knee tucks aim your knee for the other arm. With superman planks, lie on your stomach and holding up and squeezing your arms and legs in a superman position.