Sunday, August 19, 2012

Orientation Week and the end of Reset

Perspectives from Elizabeth:

This week was Orientation week for the incoming pharmacy students and this is my lone picture.  It has been a busy week and I missed taking pictures of our meal, but the corn-edemame succotash above is one we will be eating again after the Ultimate Reset.  It has been a week full of events!  I am really proud of how far I have come and am excited to continue to eat more veggies and home cooked meals even after we have completed the Ultimate Reset!

Well we have successfully completed the Ultimate Reset program and are feeling great!  I am down 8.5 lbs and 2 inches around my waist and Rene lost 11 lbs and 2.5 inches.  How I felt was definitely a wonderful motivator throughout the program!  I am looking forward to planning our meals and incorporating new recipes and more veggies into our diet.  I am also looking forward to some chicken!  I do not think of myself as a big meat eater, but after 1 week of eating Vegan, I am excited to eat cheese and meat!  While, I will still splurge and enjoy eating at restaurants, I feel like I have more control and will be able to eat without over doing it.  I am also hoping I will continue to have control over my eating and not eat secondary to my emotions!  More than anything, the most rewarding thing for me completing the Ultimate Reset was learning to not eat based on my emotions/fatigue.  I am also amazed at what a BIG difference your diet can make on your well being!  I plan to continue the blog with our journey after Ultimate Reset and hopefully give you some yummy new meal ideas!  Thanks for reading!       

Birthday Party

Perspectives from Elizabeth:

Well pizza day was nothing compared to having to skip cupcakes!  Our Godson, Carter, turned two this week and his party was on Saturday. It was a wonderful day and we had a wonderful time with family!  We ate breakfast and lunch at home and then packed our dinner to take with us to Austin. Breakfast was fruit and lunch was a salad.  I knew cupcakes would be hard to resist so right before we arrived at the party I ate my apple and peanut butter.  Thank goodness for snacks and peanut butter!  I love peanut butter so that took care of my craving. Dinner was coconut collard greens and roasted beets and while it was much better than I expected, it was my least favorite of the recipes. It was hard to eat our planned dinner when alternative food was around, but we did it and we stuck to the Ultimate Reset Plan!  

Monday, August 13, 2012

Pizza Day

Perspectives from Elizabeth:

Well, I survived pizza day and it actually was not as hard as I thought it would be.  I really do enjoy pizza and in the past when I struggled the most with my weight, if I saw a food, but did not let myself eat it, all  I thought about was that food.  Finally I would give in and overeat.  I was fearful that would occur when I was presented with two options pizza (that almost everyone else was eating) or my lentil quinoa pilaf.  Thankfully, the lentil quinoa pilaf was really good and I was happy to be eating the leftovers from dinner for lunch again.  I surprisingly did not miss the pizza that much and greatly enjoyed my lunch. However, one of the first meals on our post Ultimate Reset meal plan will probably be a healthy pizza! I look forward to looking for some recipes and eating one of my favorite foods in moderation now that I am in control of my eating and not my emotions!  

Thursday, August 9, 2012

Week 2

Perspectives from Elizabeth:

Monday was the start of our second week.  This week we eat a fruit plate for breakfast - I am loving eating the summer fruits.  I felt great until lunch.  I could not eat at the usual time I had eaten last week so I got hungry and frustrated.  I told Rene that I felt I had gotten a lot out of week one (mostly learning to have control over my eating and not just eating ALL the time and all the chocolate in my desk drawer in one day), but Rene reminded me that we had committed to completing the Ultimate Reset for our health.  I could not imagine doing the program without someone else... we need each other to hold ourselves accountable!  

Thankfully dinner was rice and beans and if you remember from my earlier post I love rice and beans so all was good and I was happy I had stayed on board! 

Tuesday was good as we had minimal preparation as we ate fruit again for breakfast, rice, beans and salad for lunch and then we made a joint decision to eat a sweet potato with asparagus for dinner Tuesday night instead of sweet potato soup. I felt great on Tuesday and am loving that I feel healthier instead of that "I just ate too much dessert feeling". 

I cannot complain about the food - it has all been really good.  The hardest part is preparing meals after being at work all day.  Thankfully Rene usually does most of the cooking, but since neither of us have ever cooked most of the foods we are eating (and since Rene is not a recipe guy and I am a follow every rule/recipe exactly girl), we are cooking as a team. This has been fun, but today I was dreading having to come home and help cook dinner.  Most of the meals do not take too long to make, it is just the food prep (cutting, chopping, zesting, etc) that takes the longest.  Well, dinner was surprisingly good (again) and I still had food on my plate, but stopped when I was full.  Two hours later, I am still full, but glad to be full of whole grains and veggies instead of sweets.  Tomorrow will be hard as we are having pizza for lunch at school, but I am not worried about temptation and am really glad my lunch is leftovers from dinner and that I really wanted to keep eating even though I was full because it was so good!   I will keep you posted on how the pizza temptation goes.  

Sunday, August 5, 2012

Day 6 and 7

Day 6 - Since opening up the program and nutrition guide, I have been looking forward to the dinner on day 6 (roasted root medley, zucchini cashew soup, and millet).  I was looking forward to it for the roasted root medley - carrots, sweet potatoes, beets and onion - YUM!  Neither of us had ever heard of millet - another grain.  Day 6 was also our first time to make soup.  As a side note, I have to thank all of our family and friends for their generous wedding gifts.  We have been using all of our wonderful kitchen items and they have made our cooking process much easier.

Day 7

I am feeling really good!  Homemade apple cinnamon oatmeal for breakfast this morning!  At Mass this morning the readings were perfect and related to being fulfilled.  One verse that stood out was "Each day the people are to go out and gather their daily portion" from the Book of Exodus.  Well that is what Rene and I did, except with gathered for the week.  The next week of the Ultimate Reset Program is to eat mostly vegetables, fruit and whole grains so we have never had so many veggies in our refrigerator.  We are looking forward to trying new foods and continuing to feel great!


Ultimate Reset Days 3-5

Perspectives from Elizabeth:

As you can see several good and large breakfasts and stir fry veggies for dinner!

On day 3, I was shocked that I had lost another 1.5 lbs after all I had eaten on day 2!  We both loved the stir fry veggies and will use the recipe after our 21 days of the reset (the Ultimate Reset is a 21 day program).

On day 4, I was definitely noticing that I was eating when I was hungry instead of when I think I should or more like when I see/think/smell food!  I like having discipline and I am finding much of my previous hunger was actually thirst.

Day 5 and down a total of 4.5 lbs (Rene was down almost 7 lbs) and I have control over my eating!!!!    

Day 2 and down 2 lbs 7-31-12

Perspectives from Elizabeth:

Down 2 lbs today, yet drinking a lot of water!  Breakfast was great: oatmeal, yogurt and blueberries!  Neither of us could finish all of it.  Lunch was a Greek salad with chicken and I ate a few of my leftover blueberries to cure my sweet tooth.  Something really good happened today though - instead of just eating them all - I realized after a few I was full and I STOPPED!  It was really nice to listen to my body.   

Dinner was awesome tonight because I love rice and black beans and if you add corn and guacamole you really cannot complain.  Kale was also a part of the dinner.  I had to double check the portions multiple times because I was just so amazed at how much food there was to eat.  Rene (who does not eat beans) even ate this and said it was good!  This was the second time in a week that Rene actually gave beans a try and liked them.  We had visited our friends Lara and Jose and she had made a wonderful side dish with black beans and Rene commented that he really liked to dish.  I am excited about this because I LOVE beans.  The biggest thing that I love about this journey is that Rene and I are doing this together and it has been a positive time together (shopping, planning, cooking, eating, talking, and growing closer). 

Day 1 of Ultimate Reset 7-30-12

Perspectives from Elizabeth:

So I started the day off with water which I do not think I have ever done - I always try to drink 64 oz of water a day, but most of my fluid intake does not occur until noon.  Breakfast this morning was kale, eggs, and toast.  My first reaction when I saw the plate was this would be a perfect breakfast for a diabetic (for those of you that do not know - I am a clinical pharmacist and have a clinic site at the VA and manage the medications of diabetic patients).  My second reaction was I like Kale - I had already made my mind up that I was not going to like it, but I did! Now if I could only get my patient's to not think I was crazy if I recommended it!  I was actually full half way through with my plate, but I kept on eating because that is what I am used too.

Lunch was a great salad.  Oh, and we made our own salad dressing and it was really good too!  I was still in the habit of wanting something sweet after, but I drank my water and tried to stay busy at work. 

Dinner was also good and huge - salmon, potatoes and asparagus.  We are hoping that through our journey of giving something up to make us healthier (better) you can be motivated to get healthy emotionally, physically, or spiritually! 

Ultimate Reset Preparation 7-29-12

Perspectives from Elizabeth
This summer has been filled with travels for Rene and I. We usually do try to eat 
healthy, but because we have not been around most weekends (I usually do all the 
shopping on the weekends) we have been eating out a lot.  The places and 
conferences were wonderful, but a healthy diet has not been a top priority. In 
addition, I have always had a sweet tooth and lately have been eating a lot of 
sugar, which has impacted how I feel and the scale.  Rene has also picked up the 
diet soda habit.  So after coming back from the Beachbody conference in Las 
Vegas, we decided we needed a Reset and set the date to start as 7-30-12. 
In preparation to begin the Ultimate Reset we went to church, enjoyed a pizza 
(one of my favorite foods) and then came home and cleaned. As I said we had 
been traveling a lot and cleaning was not our top priority after coming home 
from work. It feels great to have a clean house, an eating plan, and a refrigerator
full of veggies that we will actually eat.  I like veggies, but I buy them 
without a meal plan in mind so often they go bad and I have to throw them out. 
We are looking forward to day 1 and are excited to be eating healthy together!

Thursday, July 12, 2012

Did You Know

~ A weight loss of 5 to 10 percent in excess body weight can significantly reduce risk factors and health benefits    

~ Overweight and obesity are associated with heart disease, certain types of cancer, type 2 diabetes, stroke, arthritis, breathing problems, psychological disorders, and disorders such as depression.

~ Obesity related cost in US total $100 billion annually.

~ Americans spend an estimated $33 billion on weight loss services

~ Each year, an estimated 300,000 US adults die of causes associated to obesity

~ Type 2 diabetes is nearly 3-4 times more prevalent in overweight adults than in lean adults

~ Men who are more than 20 percent overweight have 20-30 percent increase in death from prostate cancer

~ The percentage of children and adolescents who are defined as overweight has more than doubled since the early 1970's

It's time for all of us the be accountable for ourselves and do our part to end the trend of obesity!

Wednesday, May 9, 2012

Why Is Drinking Shakeology Daily Important?

Why Is Drinking Shakeology® Daily Important?

Drinking Shakeology is a lot like brushing your teeth and exercising—you've got to participate in these healthy habits every day to see their benefits. The more you do it, the more you can experience these advantages.
Here are 5 reasons you should drink Shakeology daily:
  1. Your cravings for unhealthy foods can eventually disappear—and be replaced by cravings for healthy choices. It's true!
  2. You can save time! Replace one meal a day with Shakeology and that's one less meal to plan. Whip up your shake and go. It's fast food that's great for you.
  3. You can save money! If you drink Shakeology instead of eating lunch or dinner, you'll spend just $4 on your meal.
  4. You can save money, the sequel! As Shakeology improves your digestion, boosts your energy, and keeps you lean, you're bound to have fewer medical bills.
  5. You can keep the weight off! Studies show that people who eat breakfast every day are less likely to regain the weight. Furthermore, a protein-rich breakfast helps you feel full and reduces the tendency to snack throughout the day.
So start every day the right way by whipping up Shakeology! Here are 3 unique and delicious recipes to keep things exciting.
Chocolate "Mocha-Crème Madness" Recipe:
Chocolate Shakeology1 scoop Chocolate Shakeology
½ cup almond milk
½ cup coffee
¼ tsp. cinnamon
2 drops vanilla extract

Tuesday, April 24, 2012

10 Most Common Workout Mistakes!

Although regular exercise is good for body and soul, diving head first into an advanced exercise program is not encouraged. It can even be dangerous if you dont avoid some common mistakes.

If you're a beginner, your body isnt prepared for the types of strains exercise can place on it. As a result, engaging in an exercise program with little foresight and planning can lead to burnout, frustration and injury.
If you want to maximize your workout, it's going to take a combination of motivation and the correct information. So let's review the 10 most common mistakes that can be easily avoided.

1. Skipping the warm-up. Muscles need time to adjust to the demands placed on them during exercise. Before hitting the gym or jumping into your regular cardio workout, you should take a few minutes to gently walk, cycle or whatever you choose to prepare the body for heavier activity. Breaking a light sweat will get your blood pumping, warm up muscles and ligaments, greatly reduce your risk of injury and increase the effectiveness of your workout.

2. Skipping the cool-down. Due to time constraints, many people head straight to the showers after their last repetition or as soon as the timer on the treadmill dings. Instead, take a few minutes to lower your heart rate close to its resting rate. This will reduce your risk of injury and give you a few minutes to incorporate some relaxation into your routine.

3. Not stretching. Flexible muscles are far less likely to be pulled than tight ones. Stretch before a heavy workout or after your workout as a warm-down. Never stretch a muscle without warming up first to reduce your risk of injury even further. Regular stretching greatly increases your flexibility.

4. Lifting too much too fast. Placing demands your muscles are not prepared to handle is the best way to injure yourself. Gradual, progressive resistance is a far more effective and safe way to increase muscle strength. You should select a weight that allows you to do 1015 repetitions. If you cant do 10 reps, the weight is too heavy. If you can easily do 15, then increase the weight by five percent.

5. Using too light a resistance. If you are doing over 15 reps or have not increased your resistance in over two weeks, it is time to progress. If you want to improve, you have to keep your muscles stimulated. If you continue to do the same weights with high reps, you will maintain your current physique and not advance.

6. Being a Weekend Warrior. The mistake of the person who tries to fit a week's worth of exercise into a Saturday afternoon! For weight loss, it's more effective to sustain a moderate workout for longer periods of time than to exercise intensely for only a few minutes. For others, the expectation that a workout must be intense to be effective can lead to burnout or injury while others abandon their training altogether.

7. Waiting until you are thirsty to drink. Only camels can go without water! For the rest of us it's a necessity! Dont wait until you feel thirsty because you are already dehydrated at that point. Drink plenty of fluids before, during and after your workout.

8. Using bad form. It's much more effective to choose a lower level, speed or weight and perform the exercise properly than it is to go too fast or too heavy and use poor form and momentum. Lower the intensity to the point at which you can maintain good posture. An example of poor form would be leaning on the Stairmaster handrails or swinging the dumbbells during a bicep curl.

9. Resting too much. While it's true you don't want to overdo it, taking too much time in between exercises can decrease the training benefits and set you up for injury. Allow for about 30 seconds between toning exercises -- which is usually just enough time to move to the next station and set up. You should exercise intensely enough to work up a light sweat, get your heart beating and feel a sense of satisfaction for having completed your workout.

10. More is better. It's not necessary to spend over an hour doing cardiovascular exercise. Studies show that the risk of injury outweighs the benefits after 60 minutes. Sessions of around 45 minutes most days of the week are recommended for weight loss.

Remember, exercise is only one link to a complete program of well-being. Mental, spiritual and psychological "workouts" are just as important. Your body will repay you! The only thing left is to just do it... safely.

Wednesday, April 4, 2012

Meditate Your Way To Happiness

In as little as eight weeks you can lower your anxiety levels and boost your wellbeing. Do you think your levels of happiness and well being are set in stone? 

Research shows that meditating for as little as eight weeks can help downshift levels of anxiety and negativity while increasing one’s positivity. This slight attitude adjustment can help people cope better when dealing with stress. But don’t think you can meditate for eight weeks and then quit; it’s a practice that must be sustained, like exercising, in order to see continual benefits. To practice mindfulness meditation, sit quietly and focus on the here and now. It’s not about transporting yourself to somewhere else — it’s about being in the moment and accepting everything that comes with it. Your goal is to take everything in without judging it.

Friday, March 30, 2012

An Inactive Lifestyle May Cut Life Expectancy

An active lifestyle may slow down the aging process. Research shows
that adults who partake in regular physical activity are biologically
younger than those who behave as couch potatoes. In fact, according to
the American Heart Association, for each hour of regular exercise you
get, you'll gain about two hours of additional life expectancy.
National guidelines recommend 150 minutes of moderate activity every
week or 75 minutes of vigorous activity each week. If you can’t meet
these recommended levels right now, at least try to incorporate some
physical activity into your normal routine. Even 10 minutes of
movement can offer some health benefits.

Source: American Heart Association

Wednesday, March 28, 2012

Easy On The Salt

Many people eat too much salt (sodium chloride). More than
three-quarters of our sodium intake comes from processed foods such as
frozen dinners, canned foods and processed meats. If you have
hypertension, cutting your sodium intake can help lower your blood
pressure and improve your overall health. The best way to cut down on
sodium is to eat more foods in their natural form, such as fresh
fruits and vegetables, and to limit processed and fast foods. Aim for
a max of 1500-2300 milligrams of sodium (2/3 to 1 teaspoon of salt)
per day.

Source: US Dietary Guidelines for Americans, 2010