It’s Day #3 of Shred10. This is usually the day when most people start feeling the detox and may actually feel a little sick. I’ve felt pretty good so far, and have actually been feel full on less food than usual. Here’s the recap of the Shred10 guidelines I am following.
This morning, I blended together unsweetened almond milk, strawberries, blackberries, and chia seeds with some ice for a refreshing smoothie.
I had to take my son to the dentist this morning, so we stopped at Qdoba on the way home. I ordered the burrito bowl with brown rice, black beans, adobo chicken, salsa verde, and lettuce. It had been a long time since I was last at Qdoba, and they’ve added quite a few options to their menu. Many of which are quite healthy.
Working from home today, my son wanted to make a smoothie with all the fruit we had on hand. So we blended unsweetened almond milk with Dutch Chocolate Juice Plus+ Complete, strawberries, chia seeds, blackberries, blueberries, and a whole banana.
My son didn’t drink much of his smoothie, so I saved his for later and drank it after our Family Fitness Night.
Family Fitness Night
I’m president of my church’s Ladies Club and we hosted a Family Fitness Night tonight at a local park. I led the kids in a warm up, helped demonstrate the obstacle course, and ran a game of nutrition red light green light. Instead of yelling red light or green light, I would shout out a healthy green light food or an unhealthy red light food. The kids had a fun time learning about new vegetables.
We also led the kids through a yoga story through the jungle and handed out jump ropes, bananas and apples.
Even less water today. Something I need to focus on for sure.
I met the 7 hour sleep goal again, but fell way short of my step goal. Working from home really takes me off my feet as I work at a large campus that requires a bit of walking to get to/from parking and around for meetings.
Nutritionally, I did pretty good today. Ate healthy meals, with lots of fruit. It’s tough to finish all meals before 6pm with a busy family and working full-time, but the key is to try and eat early enough that your body has time to start digestion. My focus tomorrow is WATER!
Thanks for following along with me to Day #2 of the 10 day Shred10. Let’s review the guidelines I’m following.
I finished off the Mango-chia overnight oatmeal that I had started on Day #1. Still delicious on Day #2. I’ll be trying out different variations of this recipe including strawberries and whatever fruit I can find fresh.
I also took my Juice Plus+ trio capsules, Juice Plus+ omega, and Doterra probiotic and TriEase.
I made it to the gym today! My first time in weeks. I attended a 30 minute Strength class at my office gym. It included 3 groups of 4 exercises that we completed twice for 45 seconds per exercise. Having not been to class in awhile, I chose a lighter weight (8 pounds). The exercises ranged from bicep curls with an overhead press and tricep dip to various ab work like planks. Definitely a great work out!
My weakness at work is when the Lulu Dim Sum truck comes to campus. I love their General Tso Chicken! I splurged, after just working out, and ordered the General Tso, but with green beans instead of rice. Even though I’m not perfect with the Shred10, I love how it makes me aware of my food choices. I chose a vegetable instead of a starch. I then spent my lunch hour googling the ingredients in General Tso, what is gluten free, and what is considered processed food. The traditional General Tso sauce recipe includes sugar and soy sauce (which may or may not be gluten free). But I did learn that the chicken is battered in cornstarch, which is gluten free.
I had several meetings this afternoon, leaving me to start my double shake at 4pm. I took a break when I got home from work and didn’t finish it off until 9pm. So, I missed that 6pm cutoff, but just didn’t feel hungry. Again, I had made my shake in the morning with just Dutch Chocolate Juice Plus+ Complete, unsweetened almond milk, and chia seeds. I throw everything in my shaker bottle, shake, and refrigerate until I’m ready to drink.
I met the 7 hours of sleep goal, and fell a little short of my step goal, but I did get in that exercise as mentioned earlier.
Fell much shorter on my water goal today. I do pretty well at work, but seem to stop drinking water when I get home. I have the same water bottle at work and home, so need to work on keeping it within arms reach, especially as I’m sitting at the computer working on my blog and social media posts.
Today was much tougher than Day #1. Having the accountability of this blog did make me choose a healthier option at lunch than I would have otherwise, but nearly every aspect will use some special attention tomorrow, especially as I am working from home and won’t get the movement around the office.
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.
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.
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!
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!
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.
Day #1 went pretty well, just need to find a way to add more movement during the day.
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.
Many children were in attendance as well, and they enjoyed snacking on the Juice Plus+ gummy chewables.
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 homemade 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.
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.
Is your health exactly where you want it to be? What if you could learn about tools to take your health back? That’s why I’m so excited to have found the Healthy Living Revolution and the tools it provides for 10 day jumpstarts and overall nutrition guidance.
Healthy used to be SIMPLE! It wasn’t the latest superfood or the new diet craze.
Healthy was fresh vegetables from grandma’s garden. Kids played outside until it was dark. You drank water straight from a hose. We had energy all day long and 70% of us weren’t on medications. Healthy was a lifestyle that we lived and we can again.
This Healthy Living Revolution is about taking our health back, our families’ health back, our schools health back, our country’s health back.
Part of the reason we need to #takehealthyback isn’t something that we can easily control. In our world today we are exposed to toxic chemicals that are putting our health at risk. Many of the health challenges and diseases that we are facing can be linked to these toxins.
Silent Spring researchers found that BPA and other toxins could be reduced significantly after just 3 days by eating whole foods! Fruits and vegetables are powerful not just because they detox us but because they contain ANTIOXIDANTS. Antioxidants reduce oxidative stress which causes aging and disease. They also contain thousands of phytonutrients – plant nutrients! These phytonutrients prevent cancer and other diseases. The second image shows a list of 400 ingredients in an apple but scientists believe there are probably 10,000 or more ingredients yet to be discovered. All of these ingredients create synergy which means they work together to prevent disease. An isolated supplement or multivitamin has maybe 20 ingredients. We need ALL of those thousands of ingredients in fruits and vegetables every day. WE DON’T HAVE A VITAMIN DEFICIENCY WE HAVE A FRUIT AND VEGETABLE DEFICIENCY. I loved learning this!!!!
And not only are we eating fewer fruits and vegetables, but the mass produced produce that many of us find in the grocery store is packing less nutritional punch than just 2 generations ago. According to Tim Lang, a professor at the Centre for Food Policy in London, you would have to eat 8 oranges to get the same amount of vitamin A your grandparents got from a single orange. And you would need to EAT FIVE to get the same level of iron.
Can you imagine FLOODING YOUR BODY with 45 whole foods daily? We found a way to do this. It’s called Juice Plus+! Juice Plus+ is 30 raw, vine-ripened fruits, veggies and berries in capsules or chewables. It’s juicing made easy! The Juice Plus+ Complete is a powdered shake mix that can be blended with plant milk or even water. It’s low fat, low sugar, low glycemic, gluten free, vegan and 100% NON-GMO plants. It has 13 grams of Protein, 8 grams of fiber and wonderful ingredients. And the JP Complete is delicious!
This image shows us why counting calories and even exercising without proper nutrition can do more harm than good. Look at the top portion. When you diet and exercise without proper nutrition, it causes stress to your body. You burn fat but toxins are exposed that have no way to get out of your system because there is lack of good nutrition to help cleanse the toxins while losing that fat. This will make you feel worse because it creates a rebound effect. In an effort to self-protect, your body will increase fat production to protect your vital organs. You can see why dieting is a vicious cycle! Now look at the bottom portion. FLOODING YOUR BODY with fruits and veggies every day will help your liver convert these toxins into something that can be carried out of the body.
Did you know that willpower is a function of blood sugar? Think about a time when you skipped a meal or you were too busy that you just forgot to eat. We all have those days, right? And then you want to eat anything in site 🙂 Here is why.
Will power is a function of blood sugar. Normally our blood sugar will fluctuate after every meal when we eat one without crunchy raw veggies which is represented by the light blue graph below. Crackers, bread, soda, box cereals, soup, baked goods, alcohol, dessert and candy; all these will suddenly raise our blood sugar and then there is a drastic dip that follows. Or we may skip a meal and our blood sugar drops and we then have no self-control. This also happens first thing in the morning when we wake up on an empty stomach and even though we might not feel hungry our blood sugar is very low and we are convinced we need caffeine to wake up.
JP+ Complete Shakes are an awesome solution to this problem! The fiber content creates a low glycemic load, which means sugar enters the blood slowly… like what happens when you munch on fiber rich broccoli. It stabilizes the blood sugar and makes it easier to avoid bad habits and food addictions that we reach for when our blood sugar drops. Many people who start on the JP complete also notice they are craving more good food and less junk. It’s literally liquid WILLPOWER 🙂
A great way to jumpstart your health and implement the concepts we’ve just covered is the Shred10 program!
We have a free Shred10 Guidebook available that includes Q&A from experts, Recipes, Shred friendly options for meal planning, nutrition shake recipes and more! We also have a Facebook group that includes a dedicated group of individuals all doing the Shred together at the same time to help keep each other accountable and committed. The next Shred is starting Monday, June 5 with new Shred groups forming the first Monday of every month.
The Shred10 is not a fad diet, it is a jumpstart into lifelong health.
Healthy Living Community
The final way to be part of the Healthy Living Revolution is to be part of our Healthy Living Community. Our hope is that your experience in our community is filled with positive engagement, encouragement and on-going education.
Our Healthy Living Community Offers:
Facebook Inspiration to keep your healthy lifestyle fresh, fun and inspiring. Join here today – Fueling Healthy Families
Follow all of your favorite blogs in one place with Bloglovin’. Lots of bloggers turned to it after the demise of Google Reader. When you create an account there, you can follow any blogger on any platform, whether or not they’re also signed up. Then, you can log in and see the latest posts from all the blogs you follow in one spot. There’s also an app, so you can catch up with your reading on the go.
Bloglovin’ also lets you explore other blogs you might be interested in. You can browse and follow blogs by topic…
This past weekend I ran the half marathon at Race 13.1 St Louis. This is the 2nd year that this national race has been held in St Louis. Starting from Missouri Research Park in St Charles, this was the 1st race that I have ran in this area of St Louis. The course covered portions of the Katy Trail, Busch Greenway, and Hamburg Trail.
To start the day, my alarm went off at 4:30am. I live about 40 minutes away from the race site and still needed to check in between 5:15-6:15am. With a high temperature of 69 degrees predicted for the day, I chose to wear a tank top and running shorts. Driving into the Reseach Park, there was plenty of close parking available. The race had a cap of 2,000 half marathon participants and 1,000 5k participants, but only 872 participants registered and only 753 finished. With these small numbers, I had no wait to pick up my bib and race t-shirt and then use a porta-potty. At packet pick up, I received a pre-printed race bib personalized with my first name and a race t-shirt. They also directed me to tables with safety pins, rubber bracelets, and temporary tattoos.
The half marathon started at 7:00am, with the 5k to start at 7:15am. Pace groups were available for the following half marathon times: 1:45 | 2:00 | 2:15 | 2:30 | 2:45 | 3:00. This made it easy to line up in an appropriate spot. But again, with the small race numbers, there was no starting corral congestion as so many big races have.
The course started in the Research Park with paved roads for the first 1.5 miles. We then entered the Katy Trail, with crushed limestone and beautiful views of the Missouri River. We stayed on the Katy Trail through mile 6. Hydration stations were located about every 2 miles, but the first station at mile 2 had ran out of cups by the time I got there, but had gallons of water that you could use. All other stations had both water and Gatorade.
We left the Katy Trail for the Hamburg Trail through mile 10, also on crushed limestone. The overall race was pretty flat, except for mile 8, which had a steep incline. At mile 10, we entered Busch Greenway, a paved trail that ran near Highway 94, back to the Research Park. Up to mile 10, the trail had been pretty well covered by tree coverage, but opened up at mile 10 for a warm final 5k.
The race organizers had warned runners of muddy areas on the Katy Trail after the recent floodings, but the Katy seemed in great condition. There was light muddy areas on the Hamburg Trail, but nothing that impeded your progress or slowed you down.
There was great crowd support and cheering upon exiting the trail and entering the finish area. There was someone on a loud speaker cheering all the finishers and announcing runners as they crossed the finish line. After crossing the finish line, volunteers handed out race medals and wet cloth to help cool down. They had tables set up with bananas and granola bars and a beer tent available. Papa John’s was also there handing out pizza. As I was one of the later finishers, they offered me a full pizza as they still had a large stack to give away.
Race 13.1 was a great experience on a beautiful course! It’s a race that I will be adding to my annual “Must-Run Races”.
Whether shopping at the grocery store or farmer’s market, it pays to shop what’s in season. You’ll get the most bang for your buck and nutritional value when the produce you seek was just harvested out of the field.
Here’s what’s in season during May in the United States.
Arugula Brussel sprouts Lettuce Peaches Spinach
What is your favorite dish to make with what’s in season this month?
For the past few decades, we’ve heard all about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol. But with the number of overweight and obese people climbing every day and statin drugs for lowering cholesterol the most commonly prescribed medications in the world, researchers have recently reviewed the low fat trend. Emerging research has shown that there is such a thing as healthy fats which can increase your good cholesterol (HDL cholesterol-think H for healthy) and decrease your bad cholesterol (LDL cholesterol-think L for lousy).
But with so many so-called healthy oils and butter substitutes on the market, how do decide what’s best to buy? Here are 20 tips for choosing healthy fats in your diet:
Many things happen to the body when it doesn’t get enough exercise. Unfortunately, it goes way beyond gaining weight. It’s important to remember that even a little bit of exercise is better than no exercise at all. Continue reading to learn more about the dangers of inactivity. No one is immune!
Mitochondria are energy producing structures, which live in the cells of body tissues, organs and muscles. These amazing little structures need carbohydrates and oxygen to work properly. Since mitochondria are required for all bodily functions and movement, you definitely can’t live without them.
Mitochondria levels drop when your heart isn’t working at its full potential and your oxygen levels are diminished, due to lack of exercise. Fatigue occurs when energy production is slowed down and the body requires the same amount of energy to get work done.
Bones love a workout, almost as much as they love calcium. The lack of weight-bearing exercise causes bones to lose density and the ability to properly store calcium. Less calcium in your bones means more of a mineral build up in organs such as your kidneys, the cause of kidney stones.
If the period of inactivity is long enough bones eventually began to weaken. This oftentimes results in osteoporosis, which leads to a much higher risk of painful bone fractures.
Just like bones, muscles benefit from a good workout. One of the first signs of being out of shape, due to inactivity, is loss of strength and muscle tone. When muscles are idle, blood flow slows down and the exchange of waste products and nutrients decreases. Less mitochondria results in lack of muscle coordination.
Without exercise, the “electrical” connection between your nerves and muscles is sporadic at best. How does this affect you? You’ll typically find it more difficult to move around with the agility that you once could. It can also mean decreased strength and an increased risk of muscle injury, because of shrinking muscle mass.
Whatever your age, it’s important to keep your heart as healthy as possible. Even though your heart muscle is different from your skeletal muscles, the same health-related principles apply. Without proper exercise, the heart muscle shrinks. This makes it difficult to adequately distribute blood throughout the body and causes the heart to work much harder to get the blood to where it actually needs to go, especially in your hands and feet.
Sluggish blood flow can lead to plaque formation in the blood vessels. This, in turn, sometimes causes high blood pressure, dizziness and circulation problems. All of these conditions are potentially dangerous if left untreated.
As you can see, inactivity causes havoc in and damage to your body. This is especially true for individuals who already deal with chronic conditions, because it typically only makes things worse.
In many cases, periods of inactivity are inevitable. But, the sooner you can participate in even a light exercise regimen, the better off your mind and your body will be.