Results: 3 Day Refresh!

Here we are!  Just last night I completed the 3-Day Refresh and I took note of my results this morning.  For me, the Refresh is not so much a #'s thing for results as it is a mental and physical reset of habits and zeroing in on my focus.  We can workout hard, but no matter what we do in the gym, we can NOT "outrun a bad diet".  Nutrition is KEY and the Refresh really gets right to the heart of the matter. 

This is so not my usual, but I had been feeling down on myself lately. Bottom line is that too many summer treats here and there, spread over the course of 6 weeks, had added UP! Here is what it comes down to for me -- there were ZERO times that I had "gone crazy" with anything from a nutrition standpoint. Like, not at all. There was not a day where I thought, "Gosh - I really and completely blew it today!". But it was the accumulation of treats and travel and hosting guests that all added up to extra belly flub and it was bothering me. 

So, I just completed the 3-Day Refresh and I am back on track with going in the direction that I really do WANT to go in. Now it is getting a feel for how I may need to have a treat twice a month rather than once a week if I want to continue to keep traction. 

Sometimes in life we may feel like we keep on losing the same 5 pounds over and over. You know what - better than only ever gaining, right???? But it is about so much more than a # on the scale anyways. Who are we and where are we headed today?

I lost 5 pounds with the 3-Day Refresh.  More importantly - I FEEL better.  Where is this within the bigger picture of my 50+ pounds weight loss journey?  I am back within 2 pounds of my "lowest ever" weight and I am once again DETERMINED to push through the plateau where I have been dwelling! How??  Well, nutrition is going to be ON POINT more than it has been.  Between now and October 1st, I will do the Refresh again.  My game plan is to be 5 pounds below my "lowest ever" once we reach October 1st.  So that would mean losing 7 pounds between now and then.  More than losing pounds, I am aiming for losing more belly flub!  Refresh just gave me a great kick-start on that!

 

For more on what the Refresh is all about - check out this blog entry which I had written when the program was first released last summer.  I completed the program last July and blogged my results here.  I also did it again over the winter.  So my time with it just now was my third round.  I like that the Refresh is a cleanse where you are still eating "real" food and you do not feel uncomfortable at all.  :)  I still do my workouts during the Refresh.  Rather than continuing on with Insanity Max 30, I set that aside for a few days and pulled out my beloved PiYo.  Insanity Max 30 burns a ridiculous amount of calories and the Refresh is not designed to accommodate that!  

Below is a photo collage with an idea of what you eat during a day of the Refresh.  These are photos which I had taken throughout my day yesterday.  I did begin the day with 16 ounces of water and then a cup of black coffee (my only one of the day!).  Throughout the day, I drank to exceed my usual 1 gallon per day of water intake.  I did have a cup of herbal tea this evening, a that is allowed within the plan.  

My best advice on "when" to Refresh???  I was actually surprised this time and learned that I would honestly say that when you are busy in life is a great time to do this!  I had a couple of action-packed days and it totally kept me moving and Refresh was easy enough to do on the run and I wasn't sitting around thinking about all food that I wished I was eating... :)  

 

Below I am going to share some of what has been part of my thought process over the past few days.  These are posts that I had included on my own Facebook page during this round of the Refresh.  Here is the recipe for the Coconut Veggies in the photo above.  I made a big batch my first day of the Refresh and enjoyed this dish each day - truly looking forward to it each time!

This morning I woke up thinking of Zechariah 4:6 where we are reminded that in our own strength, we are not the best at building things. It is by God's Spirit that we obey, serve and honor Him.

A few thoughts this morning... perhaps a bit of a random collection!

Crooked - I saw a couple of photos of myself from yesterday and also snapped a photo this morning as I today is Day 1 of my 3 Day Refresh. My before stance, on top of yesterday's photos made me think - "yikes!!!! Too long away from regular PiYo and too much stress this week and I am a mess!"

Good timing for the Refresh and the next four days of PiYo. I will get myself mentally and physically realigned. Spiritually, God has been speaking some things to me this week. It is not easy and it is not all ready to be put into words. It will be good to set aside some time to reflect over the coming days.

Crooked is what comes of me working out of my own strength in life. Not crooked as in dishonest/cheat. That is not me! But crooked as in off-kilter and feeling skewed. Time to breathe in the Spirit and truth and keep in step with Him.

Day 2 is almost done! Why Refresh??

With lots of travel and hosting, my nutrition has not been anything truly regrettable but still not my usual with some extra summer treats in the mix! It shows and my jeans were the tell-tale sign when I put them on to ride the past two weekends.

I also needed to break a few habits that had been slipping into place with extra handfuls here and there. It is a mental thing to prove to yourself what you can do without.

Made it through the picnic ON TRACK minus a tiny bit of feta and having a bit of fruit on my salad. I can live with that!

I blended up a cinnamon version of the vanilla fresh shake once we were back home. It really is pretty good!

No headache at all today. I did have one at times yesterday. Sleeping so well was fantastic! I am having 1 cup of black coffee in the mornings. But that is it for coffee.  

The daily "Fiber Sweep" is what scares some people away from the 3-Day Refresh.  Here is an approach that I have developed which makes is not so bad at all!  Kylee of course makes a "cameo" and I also share a few more details on the program itself.
Here's to the remainder of Day 3!  See this YouTube video of mine for some tips!

10 Popular Diet Tips to Ignore

 

This image makes me laugh!  A cookie diet??  Sign me up, right?  But what about the idea that if it is too good to be true, it probably is?  As we are all getting back into the fall routine, some of us are catching a moment to pause and take a look at our own nutrition habits and routines.  How are things going for you in this area?  

I was reading the following article while checking out the Team Beachbody blog and I thought that it was definitely worth sharing here on my own "Kitchen Window" blog.  

I know that I have made a few of these errors in the past!  How about you?  #3 and #8 were two of the areas where I would most easily get off track.     

This following article was written by Kara Wahlgren and I have pasted in that content below.  You can also view the direct link here.  http://www.teambeachbody.com/teambeachbodyblog/nutrition/10-popular-diet-tips-ignore

"If you’ve ever tried to lose a few pounds, you’ve probably been inundated with diet tips. But take them all with a grain of salt—some advice may sound legit but can actually derail your diet. Here are 10 tips you don’t want to follow.

1) BAD ADVICE: Choose fat-free or sugar-free foods BETTER ADVICE: Don’t believe the hype. “They usually use fat and sodium to replace sugar, and sugar to replace fat—or chemicals to replace both,” says Denis Faye, Beachbody’s nutrition expert. And Rania Batayneh, MPH, a nutritionist and author of the upcoming book, The 1:1:1 Diet, adds, “Removing fat from a food makes it less satiating, so you ultimately may end up eating more.” Stick with the original versions, and watch your portions or better yet, eat more unprocessed foods.

2) BAD ADVICE: No cheating ever! BETTER ADVICE: Relax your diet rules, and you’ll be more likely to stick it out long-term. “If 80% of your diet is tight, then 20% can be a party,” Faye says. “It keeps you from getting stressed—and stress is a huge obstacle in weight loss.” Just plan your splurges ahead of time so you’re not giving in to every temptation that crosses your plate.

3) BAD ADVICE: Stop snacking. BETTER ADVICE: Choose snacks that offer a balance of protein, fiber, and healthy fats—like apples with peanut butter, or carrots with hummus. “A healthy snack can help maintain steady blood sugar levels, which keeps your appetite in check and your energy stable,” Batayneh says. Skipping a snack can cause your blood sugar to dip, leaving you moody and famished—and more likely to overeat at mealtime.

4) BAD ADVICE: Don’t eat fruit—it’s full of sugar. BETTER ADVICE: Let fruit satisfy your sweet tooth. “Yes, fresh produce is full of sugar and carbs,” Faye says. “But sugar itself is not the enemy. Fruit is packed with vitamins, minerals, and phytochemicals; it’s also rich in fiber, which slows the absorption of sugar. I’ve never met a human being who got fat because of bananas.” When you’re craving sugar, there’s no debate that a handful of grapes is healthier than a hot fudge sundae.

5) BAD ADVICE: If it’s organic, it’s good for you. BETTER ADVICE: According to the USDA, organic food is produced without antibiotics, growth hormones, conventional pesticides, and synthetic ingredients.1 The problem is that many people assume organic foods are all low in calories, too, which isn’t necessarily true. Don’t get us wrong—we’d rather eat food that doesn’t resemble a science experiment. But, Faye cautions, “You need to use common sense. If it’s bad for you with conventional ingredients, it’s still bad for you when it’s organic.” A cookie is a cookie, no matter how all-natural it is.

6) BAD ADVICE: Calories in, calories out—it doesn’t matter what you eat. BETTER ADVICE: What you’re eating matters. Compare a 100-calorie candy bar to 100 calories of avocado—the latter is packed with nutrients and has healthy fats and fiber to keep you full. Or compare 50 calories of spinach (about seven cups) to 50 calories of ice cream (about two tablespoons). To feel full when you’re cutting calories, look for foods loaded with water and fiber, like veggies or broth-based soups. Plus, “Hormones have a huge impact on our health. Junk food can trigger bad hormonal responses that, over time, can lead to all kinds of problems, including weight gain,” Faye says. Occasionally, someone will pop up in the news claiming they lost a ton of weight while eating nothing but Subway, Starbucks, or Snickers bars—but don’t put too much stock in those success stories. “When you go that route, you’re not educating yourself,” Faye says. “It’s like the teach-a-man-to-fish adage. If you give someone a gimmicky diet, they might lose weight for now; but provide them with knowledge, and they can be healthy for life.”

7) BAD ADVICE: Try XYZ Extreme Diet—it works for everyone! BETTER ADVICE: Find a plan that works for you. Gender, age, genetics, metabolism, and lifestyle can all play a role in weight loss—so even if a fad diet has worked for others, that doesn’t mean you’ll get the same results. “There’s no single diet that works for everyone; our biochemical needs are different,” Faye says. Talk to a dietitian or nutrition consultant to find a long-term eating strategy that is tailor-fit to you.

8) BAD ADVICE: When in doubt, order the salad. BETTER ADVICE: Choose your greens wisely. Leafy greens and vegetables may be virtuous, but not if they’re slathered in creamy dressing and topped with bacon, candied nuts, croutons, deli meats, or cheese. “Fatty fixings can add hundreds of calories to your meal, and sometimes contain more calories than that juicy burger!” Batayneh says. Salad can be a healthy choice, but order dressing on the side and limit the add-ons.

9) BAD ADVICE: Don’t exercise—it’ll only make you hungrier. BETTER ADVICE: Get moving—an hour-long workout isn’t going to make you suck down calories like Michael Phelps. “Exercise isn’t just for losing weight—it improves your cardiovascular health and strengthens your bones,” Faye says. You might feel hungrier while recovering from a grueling workout, but that doesn’t mean you’re going to pack on pounds. “As long as you’re eating clean, your body is amazing at self-regulating,” Faye adds. “It should crave the calories you need to fuel your workouts, not to get fat.”

10) BAD ADVICE: Treat yourself for a job well done! BETTER ADVICE: Rethink your reward system. After an intense workout, you may feel like you’ve earned a cocktail or cupcake. But splurging after every workout can quickly undo all your hard work. If you’ve been good all week, go ahead and grab a guilt-free beer on Friday. But, Faye says, “Don’t let every workout become a Pavlovian thing where you need to eat cake afterwards.” After all, the best reward for a killer workout is getting one step closer to the body you want."

If you are interested in learning more about how to make lasting changes with your nutrition, my top recommendation is our 21 Day Fix program.  This Fix is on special during the month of September!  

There is no magic pill and you will still have to do the work.  But I am here to help you as you begin a new chapter.  My "Fall Challenge" group begins on September 15th and you are invited to join me there!

  

Which Came First?

While doing some work at the computer this evening, I am thinking about recent conversations that I have had with others who are making changes in their own nutrition.  There has been a common theme of how we really, really no longer care to eat much (if any!) of our junky old favorites.  And this is not just some "self-guilt" thing where we reflect back on a decision and experience emotional/psychological remorse and wish we had done things differently.  It is more than that!  So how did this happen for us?   I think about where I was last summer and what was "normal" for me at that time.  We were honestly not terrible with our eating but there were enough less-than-great things that added up and made for a detrimental effect.  I remember craving certain foods and thinking of how it would be so nice to have a brownie sundae or whatever!  

  
I began with clean eating, Shakeology (dense super-food nutrition) and daily workouts on September 16, 2013.  Believe me, I was NERVOUS about making this change.  What if it didn't pan out for me?  What if it was just too difficult to let go of my old favorites?  I really did enjoy ice cream back then... But eventually the fear of NOT changing overcame my reservations about beginning the process and so I began.  Looking back on that time, this is by far my overwhelming sentiment: It was not nearly as hard as I thought it would be!  The workouts were a challenge, no question about that.  But it was like something within me transformed!  

Not long after I began with the daily Shakeology and clean eating regime, my body no longer craved those old sweet treats!  And this was not just some successful exertion of will-power.  I had tried that road in the past and it never lasted long-term for me.  This was me changing from the inside out!  The things that used to appeal to me were no longer so shiny.  In fact, eating even a serving of certain "non-clean" foods while out socially or on a road trip would leave me feeling pretty icky.  And like I shared about my challengers above, it was not just some head trip where I was scolding myself for a bad choice.  My body system was asking me to please re-fuel with better quality.  

So, which came first?  The change to clean eating while incorporating Shakeology OR the end of my old cravings?  I would say that I made a decision to supply my body with better nutrition.  Then the paradigm shift was suddenly backed-up with an undeniable physical change.  All in all, this key factor is what makes the entire transformation process so very doable for me.  It could be what you are looking for as well?    

It is not that I am now so perfect with my nutrition choices!  I still have my weak spots.  And nuts are one of them!  For example, I was at Wegmans this morning and kept thinking of Macadamia nuts.  So I purchased a small handful of them from the bulk section.  And seriously savored that treat!  They were not a part of my calorie target for the day.  But oh well!  Last year I would have picked up a couple of cookies or perhaps a muffin during my grocery outing.  Some days a treat would be a more complex coffee drink.  Starbucks Cafe Mocha!?!  I still LOVE my coffee, b have come to enjoy it black as of two months ago.  Now that part is a surprise to me!  Now more than ever, it does have to be GOOD coffee!  I have always been a bit of a coffee-snob and these days I can really taste the flavor of my coffee and do look forward to it each day.  Even better is coffee with a friend!  My life is full of so many good things and looking forward to certain not-so-beneficial foods is just no longer part of the equation. 

All of this reflection on transforming our health through better nutrition brings something else to mind!  A favorite Scripture passage that has been a mainstay in my own life says,  "Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think. Then you will learn to know God’s will for you, which is good and pleasing and perfect." ~ Romans 12:2.  A frequent prayer of mine is found in Psalm 119:37 where I read, "Turn my eyes from worthless things, and give me life through your word."  There are so many things that we turn to in order to try and fill the empty spots in our lives.  It is really only through placing my HOPE in God that I find the anchor for my days.  Here is a song that I have had on repeat these past few weeks!  Take a listen to this Song that Shapes My Day!