I'm on Day 8 of the 21 Day Day Ultimate Reset. I decided to do this program again because I had a few stubborn pounds creep on in the last 6 months, and I know I had a few too many "cheat days." I also had a couple of super-stressed out months and I knew my mind and body were due for a little gentle cleanse.

I love this program!! I did it last spring and WAOW what a difference it made to my health! My total cholesterol dropped 33 points, LDL (the BAD cholesterol) dropped 28 points, and triglycerides went down 26 points. My HDL (good cholesterol) held steady. IN JUST 21 DAYS.

I also lost 10 pounds and 7 inches. You can read about my last reset results in my blog archives here: 2014 Reset Week 3 and here: 2014 Reset Lab Results

So far, after my first week, I'm down 2 pounds. I feel great. The meal plan for the first 2 weeks isn't much different than how I've normally been eating for the past year, but it is very structured and there are additional supplements. Also, the portions are HUGE (and tasty!)  I have not felt deprived once. As a matter of fact, I couldn’t finish all my dinner tonight!

Just a few of the delicious dishes that are part of the Ultimate Reset

Another aspect of the program is resting your body from strenuous exercise. It's a total reset of mind, body and spirit. In the past week I had an easy, short bike ride, a walk, and some yoga. No cardio or strength training, but I did do a few ab exercises.

If you would like to learn more about this amazing, gentle way to reset your metabolism and clean up your eating, message me! Oh, by the way, Beachbody has extended it's special pricing through May!

Planning Ahead for Success

Planning ahead and prepping are important habits for your success in maintaining good health. When you are prepared, healthy meals and snacks can be made quickly. Here are a few tips for easy meal prepping:

* Plan for the week ahead on the weekend, and shop from a list

* Wash produce in a 1:10 vinegar solution and dry thoroughly before storing. 

* Cook grains (brown rice, quinoa, etc), beans and lentils and store in the frig for your weekly recipes and sides. I use a pressure cooker to save even more time.

* Cook chicken breasts by grilling or baking and use for salads or main dishes throughout the week.

* While grains and/or meats are cooking, assemble salad ingredients (minus dressing) in serving sized baggies or containers if you pack lunches. You can also chop veggies for recipes to save time on busy weeknights.

* Make a batch of salad dressing to last the week. It takes 5 minutes, you'll save money and you won't be ingesting weird ingredients from bottled dressing. Here's an easy one: 3 Tbl Balsamic Vinegar, 2 Tbl fresh lemon juice, ½ tsp. Raw honey, 1 tsp Dijon mustard, 3 Tbl extra virgin olive oil---whisk or whir in a blender and voila!

* When you make soups or crock pot meals, make enough to freeze half for another week when you may be too busy to cook or forgot to plan something.

* Buy seasonal fruit on sale, chop and freeze some for smoothies and Shakeology add-ins. I have frozen all kinds of berries, watermelon, pineapple and peaches. It's best to freeze on a sheet in a single layer, then transfer to a bag so the pieces don't stick to each other. 

* Along the same lines, when your bananas get too soft, just peel them and freeze them for your shakes. I even freeze my banana peels and when I get a bagful I blend them with water in and feed them to my roses. Recycling to the max!

My friend has a prolific lemon tree. Every few weeks she lets me pick a large sackful of lemons and I keep some in my fruit bowl and squeeze the rest with my Kitchenaid stand mixer juicing attachment. I fill several ice cube trays and store the cubes in a freezer bag. It only takes about 15 minutes. When I'm out of fresh lemons for my dressings, hummus, or lemon water, I just head to the freezer. One cube is about 2 Tbls of lemon juice. I use A LOT of lemons so this saves me money, too! 

I've also been known to freeze leftover coffee for iced coffee or an occasional mocha Shakeology. You can roughly chop spinach or kale in a blender with some water and freeze in ice cube trays for a green boost to your shakes and smoothies, too!

Invest in some good glass food storage containers and stock up your frig every weekend for almost grab-and-go simplicity. I use a lot of canning jars to store my nuts and seeds, nut butters, dressings, hummus, and leftovers. You can even get reusable plastic caps and dissolvable labels for them (check amazon.com). I also try to repurpose empty vinegar and oil bottles. 

If you have more meal prep tips, feel free to share them on my Facebook Page at http://bit.ly/FFGLikePage

Summer is on the horizon! Are you ready for skimpier clothes and swimsuits? I've got a free 21 Day Fix coaching group starting on May 1st on Facebook. If you have the program and want in, just drop me a line saying you want to be added to the group. 

If you don't have the program, why not check it out here: http://bit.ly/Fix21Video

As always, I'm available to answer your questions about nutrition and all of the Beachbody fitness programs and Shakeology. Just drop me a line crideoutfit@gmail.com

The Skin You're In

You're making great improvements. You're exercising daily and paying attention to what goes in your body. Have you thought about what goes ON your body, too?

Chemical ingredients in cosmetics and toiletries may be harmful to your body. Ingredients like parabens, sulfates, formaldehyde, SD alcohol, petroleum-derived ingredients, artificial colors and fragrances can all be found in many everyday products that we put on our skin. Many of these chemicals can be absorbed through the skin into the bloodstream. As a matter of fact, about 60% of anything you put on your skin gets absorbed!

The skin is the largest organ of the human body. It has many functions:

It is the first line of defense against pathogens.

It facilitates sensation of temperature, pressure and touch via nerve endings

It provides thermoregulation utilizing sweat glands, blood vessel dilation and tiny erector pili muscles (goosebumps).

It acts as a storage center for lipids and water.

It provides a barrier to reduce fluid loss.

It absorbs oxygen and aids in the synthesis of Vitamin D from sunlight.

One of the first products I ditched when decided to ditch the chemicals was anti-perspirant. First of all, sweating is how the body thermoregulates when it gets too warm. Sweating also helps to eliminate toxins through the skin. Sweating is not something we should inhibit, especially when we are exercising. Odor is not caused by the sweat, per se. It is caused by the byproducts of bacteria which multiply in a warm and dark environment (a sweaty armpit) and to some extent, by certain foods or pharmaceuticals that were ingested. So, we can still let the body do it's detoxing and cooling things but manage the odor that might be less than pleasing. Here's a recipe for a simple and inexpensive alternative to deodorant that is free of chemicals that many people wish to avoid:

Mix together ¼ cup each melted coconut oil, baking soda and corn starch or arrowroot powder and 10 drops of essential oil of your choice. (a blend of tea tree and lavender works well). Pour into a glass jar and cover. It will solidify when it cools. Apply to your armpits with your fingers. The baking soda absorbs odor, the starch absorbs wetness and coconut oil is an anti-oxidant, anti-bacterial, anti-fungal and moisturizer. (Some people find the baking soda is a bit abrasive or irritating, so you can leave it out if you experience redness.)

Since coconut oil melts at 76 degrees, you may want a firmer deodorant that you can pour into a push -up tube (just clean out your old deodorant tube and reuse it!) Since I live in a warm climate, this is what I use:

• 3 Tbls coconut oil
• 2 Tbls beeswax
• 2 Tbls baking soda
• 2 Tbls arrowroot
• 1/8 tsp tea tree essential oil
• 1/8 tsp lavender

Just melt the oil and beeswax in a double boiler over low heat. Whisk in the powders, remove from heat, then add the oils. Pour into your empty deodorant container and let cool completely before capping.

Let me know if you make one of these deodorant recipes. I swear they work, and you won't have to worry about clogging up any sweat glands or absorbing any toxins.

No Whey!

I choose plant proteins for numerous reasons: some are environmental, some health related, and some compassionate. Today I want to give you some health reasons for switching from whey to plant proteins, such as pea, rice and oat. 

Even high-quality, grass-fed, organic whey is problematic from a metabolic standpoint. One study found whey creates an insulinogenic effect similar to white bread. In other words, whey protein is absorbed quickly and can elevate blood sugar (and subsequently, insulin) levels similarly to a high-carbohydrate food like bread.*  An excess of insulin encourages the body to store fat. 

Because whey is absorbed so quickly, insulin levels will peak quickly then crash, so you may no feel satisfied for long. Slower-absorbing proteins should provide more satiety.

Sports nutritionist John Berardi, PhD, notes several other problems with whey. Even though whey is mostly lactose free, even high-quality whey protein can contain traces of this sugar. Dried whey, a common food additive, contains almost 77% lactose.*

If you are trying to lose or maintain weight, or struggle with sugar cravings or candida, whey should be avoided.

Berardi also states that whey can create excessive inflammatory immune responses and food intolerances. Like other dairy products, whey may induce gas, bloating, nasal congestion and excessive mucous production.

As a vegan, I often supplement with protein powders and bars. I drink Vegan Shakeology (Available in Chocolate or Tropical Strawberry here: http://bit.ly/CRFShakeo) for complete nutrition but sometimes make smoothies with a mixture of brown rice and pea protein powders when those flavors just won’t work or when I want to cook with an added protein boost (i.e. adding it to pancakes, etc). I find rice protein powder to be more gritty and less dissolvable than oat or pea, but it also has a better amino profile, so I tend to blend them.

You can also boost your protein by 5 grams by adding 2 tablespoons of PB2, and 2 grams with a teaspoon of Spirulina (bonus 150% RDA Vit. B12!)

These days there are many alternative options to whey protein. I encourage you to give them a try! 

*source: JJVirgin.com

Get Back In Your Kitchen!

I see this scenario too often. You’re busy with work, school, household chores, or fill-in-the-blank. The last place you turn your attention to is the kitchen. This is a mistake! Your performance in every other area of your life depends on what happens in your kitchen. Let me explain.

When you delegate food growth, production, and preparation to industries, you will generally find that their greatest interest lay in profit margins. This often results in culture, the environment, and ultimately our health being compromised. Healthy cooking or food preparation of your own foods assists you in taking full control of your life.

If we really knew how most of the food we eat was grown, handled, and treated most of us would think twice before eating it. Preparing your own food is the best way to control what is best for ourselves. Does the guy running the machinery in the factory truly care about your health? Does the cook at the local diner? Does the Mad Man at the advertising agency?

When you start preparing your own food, you will find that you start to reconnect with your body, and when you eat out or occasionally fall back on some processed food you will understand how that affects you. When you take the time to purchase, stock, and prepare the whole, clean foods you and your family consume, you are far more in control of exactly what goes into your body, and you will feel better, think clearer, and see better results from your workouts. Remember, you can’t out-exercise a bad diet! 

When you buy pre-made or processed food you are giving that power and control to others that do not have your best interested in mind.  Don’t give away your power! Be a little bit of a control freak. Of course, we all find ourselves eating out from time to time, and we make the best choices we can when we do. However, we can strive to find a little time for meal planning, and food prep during our week. It takes no more time to create a healthy meal at home than it does to drive to the take-out place, order, and wait for them to do it for you (with who knows what ingredients!) It’s also cheaper!

So, will you let your inner control freak out for a bit this week?

I've started a new habit, and I think it's beneficial. Many sources that I use recommend drinking warm lemon water first thing in the morning. There are many benefits to this habit: 

• The lemon triggers bile flow, aiding in digestion. 
• Lemons provide vitamins and antioxidants that help boost the immune system. 
• It helps balance pH in the body while hydrating tissues. 
• It helps dissolve uric acid, which can cause joint pain and inflammation. 
• It provides minerals and helps prevent overgrowth of pathogens. 
• It helps stimulate elimination.
• It generally just helps wake you up .

For the past several weeks, instead of rolling out of bed and reaching for the coffee, I pour boiling water over a squeezed lemon quarter instead. I sip this while I set my intention for the day and make my to-do list. Once I've finished that, I fill my big water bottle and get my workout done before breakfast.
I feel that this new habit has helped me cut down on my coffee consumption, but I still usually have a cup after breakfast. I like waiting to eat until after my workout so my body can focus on the workout and not on digesting. Then my breakfast becomes recovery fuel (usually in the form of a Shakeology) for my muscles. However, if I am unable to workout until later, or if I'm headed out for a bike ride I eat after my lemon water.

Are you willing to give it a try? You don't have to give up coffee...just put it off a bit.  Let me know what happens after two weeks.

BEWARE: SUGAR

Excessive sugar in the diet has been linked to obesity, and a higher risk of chronic diseases. Sugar contains no nutrients, healthy fats, proteins, or enzymes. It is more than empty calories. Sugar pulls minerals from the body as it is digested. It is addictive: It creates a hormone cascade when consumed that starts a positive feedback loop in the body to encourage more consumption. Sugar increases triglycerides and bad cholesterol, can stress the liver, and cause weight gain.

In the United States, most adults consume 22 teaspoons (355 calories) of sugar a day, yet the recommended intake is only six teaspoons (100 calories) for adult women and nine teaspoons (150 calories) for men. Back  in the early 1800s, Americans were consuming just 3.8 teaspoons of sugar per day.

While you are trying to avoid or reduce the sugar in your food beware of artificial sugar replacements! Read labels carefully. Very often, chemically created artificial sweeteners are added to make up for the lack of natural sweetness in a product and these are highly toxic for the body. Artificial sugars should be eliminated completely, which includes high fructose corn syrup, Aspartame, and Splenda.

Know sugar's aliases. Sugar hides under many sneaky names: fructose corn syrup, dried cane syrup, invert sugar, molasses, sucrose, glucose, dextrose, fructose, brown rice syrup, honey, and maple syrup. Many processed foods may list more than one of these ingredients, an indication that the food is unhealthy.

Of course, if you don't buy processed foods you'll greatly reduce the amount of sugar you consume. Even most commercial peanut butter has added sugar! Why? Because sugar is addicting. By adding it to packaged foods, aka factory food,  the manufacturers are increasing the chances that you'll buy it again. 

It may take a couple of weeks for you to lose your sugar cravings, but be strong! Be conscious of what you put into your body. Stick with whole, unprocessed foods (organic when possible and always non-GMO) and soon your cravings will lesson. Your taste buds will adjust. Super-sweet foods like ice cream and candy will start to taste too sweet. When you could have a whole slice of cake before, now a couple bites will be enough. You'll notice the natural sweetness in fruits and vegetables—and yep, they'll taste better, too.

Here are few tips for reducing sugar throughout your day. Gradually move towards less sweet food and your palate will change. 

• Try stirring unsweetened applesauce and cinnamon into your morning oatmeal instead of sugar, or cook your oats with a chopped date or two. 
• Buy plain, unsweetened yogurt and stir in some fresh pomegranate or berries. 
• Try whole grain pasta with sauteed fresh tomatoes and veggies instead of sauce from a jar.
• Try Banana Ice Cream (recipe and tutorial here: http://youtu.be/QIokDfTbQiI) instead of sugary store-bought ice cream. 
• If you're having trouble refusing a sweet treat, remove yourself from the situation. Perhaps take a walk or busy your hands with a craft project. 
• Don't skip meals. When you go without breakfast, lunch, or dinner, your blood sugar levels drop, propelling you toward high-sugar (often convenience, ie processed) foods to quell your cravings.
• Don't go cold turkey. Sugar is highly addictive and trying to cut it all out of your diet at once can leave you feeling deprived, tired, or headachey. Try going half and half for a couple of weeks and gradually weaning off of it. 
• Avoid sodas--even sugar-free ones which are full of toxic chemicals. Stick with water and flavor it with mint or fruit if you like. 
• Bump up the flavor with cinnamon, pumpkin pie spice or vanilla.  

Shakeology is also a great tool in your arsenal against sugar. the proteins and amino acids help keep blood sugar steady and reduce hunger and cravings. In a study of 3000 people, 81% reported a reduction in junk food cravings. That's what feeding your body with superb nutrition does! 

You can try Shakeology for 5 Days, in conjunction with my personal email coaching with nutrition and exercise tips and a sample meal plan. Email me at crideoutfit@gmail.com for more info!