Shred10 Day #1 – How Did I Do?

Guidelines

Over the next 10 days, I’ll be following the guidelines of the Shred10 program and sharing my journey here. What aspect of the program would be most difficult for you? For me, exercise will be a challenge since my husband is out of town and I have 2 small children. I also struggle to drink enough water, so I’ll be focusing on that aspect as well.

Shred10 guidelines

Breakfast

I prepared the Mango-chia overnight oatmeal from Sun Basket Sunday evening in preparation for Shred10 starting on Monday. The recipe used almond milk and gluten free oats, making it fit the Shred10 guidelines, and honey is any acceptable sweetener too. The recipe made 2 servings (picture shown is 2 servings – filling 1 pint sized mason jar).

 

I also started my day with the Juice Plus+ trio and Omega blend. I love how easy it is to get 30 fruits and vegetables, and start my day off nutritionally sound.

I also take the Doterra probiotic and TriEase, as seasonal allergens are on high right now in St Louis.

Lunch

I’m lucky to have access to an amazing cafeteria at work, with lots of healthy options. Today, I went with the salad bar and choose mixed greens with mushrooms, egg, broccoli, grilled chicken, and sunflower seeds.

It was hard for me to stay away from the cheese and roll, but I did it!

 Cafeteria salad

Snack/Dinner

I started drinking my 2 shakes around 3pm and continued working on them until the 6pm cutoff, counting as a snack and my dinner. I made my shakes at home before work and left in the fridge during the day. My favorite preparation is to shake the Juice Plus+ Complete powder with unsweetened almond milk and chia seeds. The chia seeds take on some of the milk and make the shake more like a milk shake. Delicious!

Water

I drank 60 oz, just short of my 70 oz goal. I like the Hydra Coach app to track my water. It breaks down your goal during the day, so you can see if you’re on track and will give you notifications if you’re falling behind.

Sleep / Movement

I use my Garmin Vivoactive to track my sleep and steps. I did very good on sleep, going to bed early Sunday night. But fell short of my step goal and didn’t do any organized fitness activity.

Conclusion

Day #1 went pretty well, just need to find a way to add more movement during the day.

Shred10 Tracker - Day 1

Continue Reading

Taste of the Shred – A Shred10 Potluck

Thursday evening, my friend Sherry hosted a Taste of the Shred event, to highlight food that is approved during Shred10 (see my post here for more information on the Shred10 program). She asked each guest to bring a dish that fulfilled the Shred10 guidelines of no dairy, no gluten, no added sugars, no caffeine, no processed foods, and no alcohol. We had a large spread of fresh fruits, vegetables, and prepared dishes.

As people gathered, we snacked on hummus with gluten-free crackers and asparagus, and grapes. Sherry had prepared a beautiful lemon-lime infused water, along with a decaf peppermint tea.lemon-lime infused water

Many children were in attendance as well, and they enjoyed snacking on the Juice Plus+ gummy chewables.Juice Plus+ gummies

One of my favorite dishes was a mixed greens salad with a variety of toppings to choose from, including peas, sunflower seeds, mushrooms, white beans, tomatoes, walnuts and radishes. Sherry also made a home made dressing of vinegar, olive oil and honey. Most store bought dressings have added sugars, which we are avoiding during the Shred10. If you haven’t tried making your own dressing yet, it’s very easy. Sherry learned her recipe directly from the White House chef and it is delicious.

Other popular dishes were a butternut squash dish baked with onions and tomatoes, a Mexican fruit salad (recipe here) and Chocolate Complete Energy Balls.

Chocolate Complete Energy Balls
Juice Plus+ Chocolate Complete can be purchased here.

After enjoying dinner, we all went around the table introducing ourselves and sharing our health goals. Many people were looking for improved health and more energy. It was a great variety of guests and an event that we plan to host monthly during the week prior to each new Shred10.

Stay tuned for my posts sharing my journey on this month’s shred.

Continue Reading

Salad in a Jar – Learn to Make Your Own

Salad in a Jar

One of my favorite ways of building community and supporting a culture of healthy eating is to host Salad in a Jar parties. On a monthly basis, I invite families to my home, ask them each to bring a salad topping to share, and we prep up to a week’s worth of salad. I provide kale (straight from my Tower Garden), spinach, and mixed greens. It’s always fun to see what people will bring to share, everything from carrots, beans (black, garbanzo), onion, and peppers to chicken and various cheeses and seeds. It’s typically the ladies prepping salads in the dining room, with the men and kids playing outside, but the kids love to pick out ingredients for their own salads too! When they get to prep it, they are much more likely to eat it.

Salad in a Jar Prep

Prepping a Salad in a Jar

Jar Size – I prefer using pint size mason jars. You can stuff a lot of ingredients and greens in a pint size jar, but the downside is that you must empty into a bowl to eat. Quart size jars are good if you are prepping a salad for your entire family or want to shake it up and eat it straight out of the jar.

  1. Dressing – You can always add dressing when serving, but sometimes it is convenient to have it all in one. So dressing is the first ingredient in your jar. It takes just a thin layer to cover your entire salad.
  2. Wet Ingredients – These are ingredients that are already wet and can withstand soaking in dressing until served. Examples: Tomato
  3. Hearty Moisture-Resistant Veggies – The next layer should be hearty veggies that create a thick layer between your wet ingredients and greens. You want to keep your greens as dry as possible until you are ready to serve. Examples: Carrot, Onion, Zucchini
  4. Soft Veggies Examples: Avocado, Bell Pepper, Corn
  5. Protein Examples: Chicken, Egg, Tuna, Beans, Salami
  6. Greens – This is the main event. I recommend leaving half of your jar empty to fill with greens and you can really stuff them in. Examples: Spinach, Romaine, Kale, Mixed Greens
  7. Cheese, Nuts, Grains – Just like your greens, you want to keep your cheeses, nuts and grains dry until serving. Examples: Walnuts, Quinoa, Sunflower Seeds, Pumpkin Seeds, Almonds

Of course, every layer is optional and you can mix and match as much as you want.  If the greens stay dry, the salads will keep for up to a week.

Salad in a Jar ExamplesSalad in a Jar Examples

What are your favorite salad ingredients?

 

Continue Reading