Preparing for a Healthy Holiday

Preparing for a Healthy Holiday

Thanksgiving is upon us. For most American households, that means turkey, stuffing, gray, mashed potatos, and pumpkin pie...all in copious amounts. 

And leftovers. Lots and lots of leftovers.

And napping on the couch. 

And more leftovers.

Add to that the tendency to stay inside during colder weather and it's not surprise that our jeans start to fit a little tighter this time of year.

Let's make a #YearEndResolution to avoid that weight gain this year.

Can you commit to these 3 things?

1. Drink more water, fewer sugary drinks and alcohol. According to WebMD, you should drink about an ounce of water for every pound you weigh (WebMD, 2015).
2. Load up on the veggies. Daily serving recommendations vary, but your body will benefit from more fruits and veggies (not the processed kind). And the more veggies on your plate, the less of the high-calorie/low-nutrition foods you'll eat.
3. Take a brisk 30 minute walk each day. Do it first thing in the morning, over lunch, or after dinner. Whatever fits your schedule, but just get it in. Can't spare 30 minutes? Then just do 20, 10, even 5. Just move!
4. Do a Turkey Trot! Sign up for an organized race that you and your family can run/walk together or just do three miles in your own neighborhood. 
5. Practice gratitude. I know. It doesn't seem to have much to do with health and fitness. But really, it does. The more we practice gratitude, the less we stress about the small stuff and the happier we are. Lower stress and increased happiness are as key to health and fitness as nutrition and exercise. So, go ahead and count your blessings each morning and each night.

References

WebMD. (2015). Water and your diet: Staying slim and regular with H2O. Retrieved from http://www.webmd.com/diet/water-for-weight-loss-diet?page=2.

Top 5 Meal Planning Tips for a Healthier Week

Top 5 Meal Planning Tips

for an easier, healthier week

1. Make 3-4 healthy dinners each week and use the leftovers for lunches.
2. Stock up on the basics. Watch for sales and coupons to stock up on oils, vinegars, and seasonsings. 
3. Frozen fruits & veggies are an acceptable alternative to the fresh variety. Keep plenty on hand for quick, healthy stir frys, pasta additions, and sides.
4. Plan. Set aside 15 minutes each week to plan your weekly menu and grocery list. Set aside another hour each week to meal prep for the week. 
5. Don't forget breakfast! Egg veggies cups are a quick, easy option for those mornings when you're rushed. And they are much healthier than grabbing one of the kids' pop tarts or frozen waffles!

Make a Year-End Resolution and join the Beachbody #DecemberFix challenge to get your nutrition and fitness back on track and avoid the holiday weight gain. 
Click here to learn more.

Weekly Meal Prep to Save Time, Money, and Health

My Sunday Meal Prep.

For just $55 a week, you can eat healthy, have more energy, and lose weight. Here's how it works for me:

$30 worth of ingredients (plus my lemon water to enjoy while I cook)

Olive oil + chicken seasoning (I like a LOT of seasoning)

Green beans with olive oil, salt, pepper, and garlic.

Two cups of Jasmine rice

I bake 2 sweet potatoes with my chicken

Brussels Sprouts with olive oil, salt and pepper
I have to cook them after the green beans because I don't have enough pots to cook in.

Pork chops in crock pot with some Sofrito, Adobo, and Sazon

Lemon slices for my daily morning lemon water - kick start your metabolism and detox a bit

Shakeology for my daily breakfast - I've got frozen dark cherries, peaches, and blueberries to add for flavor variety. This is what I call my healthiest meal of the day. It's packed with superfoods and nutrients without artificial ingredients.

13 meal varieties prepped for the week - the last 5 just waiting on some pork chops

Took me just over an hour to cook, package, and clean up (except the pork chops that will cook throughout the day)

Do you have one hour and $55 a week? 

That's what this week's worth of breakfasts, lunches, and dinners cost me. $55. Less than $8 a day.

Here's how it breaks down.

Shakeology. This is my breakfast each day. Plus I get way more than 30 days out of it, so once or twice a week I will have a second shake for lunch. One 30-day bag of Shakeology costs me $104.74 (with my coach discount, includes shipping). That breaks down to about $24.50 a week or $3.50 a day. 

The ingredients I used for my lunches and dinners (chicken, pork chops, green beans, brussels sprouts, sweet potatoes, frozen veggies, lemon, and jasmine rice) cost less than $30 which breaks down to about $4.24 a day. 

So, in one month, I'll spend around $220 for my meals. The average American  I'm eating healthier than ever and spending less than I used to on prepacked, processed foods and eating out. Just $7.75 a day for 3 healthy, delicious meals. 

$7.75 a day. Seriously, I would spend that on one fast food meal filled with fat, grease, and questionable ingredients. 

21 Day Fitness Transformation Group Starting Soon!

I'M LOOKING FOR 10 LADIES that want to completely TRANSFORM and tone their bodies. And you don't even need to leave your house!! Sounds AMAZING...right?
Commit to just 30 minutes a day for 21 days. We'll eat clean and tone our bodies. NO counting calories! NO counting points! NO starving yourself! We'll focus on EATING CLEAN for maximum results!
All workouts are done in the comfort of your own home on your own time. You'll have ME as your personal coach...walking you through every step of the program on a daily basis!
If you can commit to changing your life...and making this holiday season your healthiest yet.. I WANT TO HEAR FROM YOU!! I'm looking for 10 Ladies who are SERIOUS about changing their life… who want to get stronger...healthier...and feeling better than ever!

This program is NOT free...but includes:
-A complete 21 Day home workout kit with DVDs
-Custom clean eating meal plan designed for your challenge
-Portion control containers and shaker cup
-30 healthy meals! ~ A 30 day supply of Shakeology!
-Measuring tape to track all those inches lost
-ME as your personal coach
-Access to my private, lifetime support group
-A free 21 Day Fix T-shirt when you finish and send in your results!
-30 day trial to *Beachbody on Demand* - Stream $3000 worth of workout programs right from your phone, tablet, laptop, etc!

Please email at sunshinestrongbb@gmail.com if you would like to hear more details and I'll connect with you.  ... these groups fill fast and space is very limited!!

***Ask Me About The November Promotion!!***

Fitness Tricks & Nutrition Treats!

Spring Clean Inside & Out

Whether you're hoping to lose some extra weight or simply reset your body, consider joining me for an Ultimate Reset.

It's the time of year when I begin to get that itch to throw open the doors and clean my house inside and out. That itch generally lasts through the first room or two and then I just get tired and want to take a nap. Seriously, why does my family turn into a bunch of hoarders every winter???

So this year I'm taking a different approach. I'm going to start by cleansing my body of all the toxins, chemicals, and processed foods I've built up over the winter. (And believe me, I've built up quite a bit of them...because I'm pretty sure I'm part bear and I will eat whatever is put in front of me when the weather is cold.) 

I did the Ultimate Reset last summer and had phenomenal results. I didn't have a lot of weight to lose, but I did manage to drop those last few extra pounds anyway. More than that, I FELT amazing. I LOOKED amazing. I WAS amazing.

So, it's time I felt amazing again. Maybe then I can get through spring cleaning my house without the urge to just nap. 

It takes 21 days. That's it. It's not easy, I ain't gonna lie. The first week was ok, mostly because I was doing this cool new program. Week two was an issue, though. I was missing my Doritos and really wanting to take up MMA just so I could have an excuse to hit someone without catching a felony. But by the third week, I was feeling amazing enough that I no longer craved all the processed foods I'd become addicted to. I figure, if I can surround myself with other people going through the same thing, I may be less likely to want to throat punch random strangers during that second week of sugar withdrawal. (Am I making it sound fun yet?)

If you'd like to join me (because I've made it sound so inviting) or just learn more about this gradual and gentle approach to cleansing your system, check out my website:
 http://www.MyUltimateReset.com/SunShineStrong. 

And if you order now, you can still take advantage of the discount promotion (until April 9th). 

These are some of the benefits reported by those completing the 21 days of Ultimate Reset:

• Remove Harmful Toxins
• Lose Weight Safely
• Increase Energy
• Lower "Bad" Cholesterol
• Boost Mood and Mental Clarity
• Reduce Inflammation
• Improve Regularity

So, withdrawal symptoms or not, it is TOTALLY worth it. You should probably join me. 

Finding my Running Weight

Ask a runner what the best day of the year is and most of us will tell you, it's the first day you can run comfortably in shorts.

Today was that day here in VA. Normally my first run in shorts will leave me feeling light and free. 

Not so much today. I'm carrying an extra 12.2 pounds of winter weight. (I'm like a bear. I need to make sure I can survive the winter.)

So now the work begins to get back to my ideal running weight. I've got a 10k trail run on Saturday and at this rate I'll be lucky to finish last in my age group. I might end up so slow that they move me into an older age group just because. 

I've got the exercise piece down. I'm continuing to build muscle with my fitness programs and flexibility with my yoga. Now it's time to refocus on nutrition. 

Need to find your own running weight (or just looking to drop some pounds)? Join the Monthly Fitness Challenge under the Free Support Group Schedule tab. We'll focus on creating one new healthy eating habit each month. 

And just so I'm clear, I'm quite happy with how I look. This is not about trying to be skinny. This is about being a better athlete. Stronger. Faster. Leaner. 

21 Days to Make a Healthy Habit

That's the idea behind the 21 Day Fix. 

Establish your fitness and portion control habits in just 21 days. And get some amazing results while you do it.

This program sold out in 36 hours.

Yeah, it's that good.

Look, sometimes my budget does not allow me to purchase things right when I want to. I have a financial plan and I stick to it even when something I want as desperately as the 21 Day Fix comes out.

But here's the good news. Beachbody has an exclusive offer for those of us that didn't get our order in before it sold out.

When we place our order today, we get the FREE bonus workout DVD - Plyo Fix. This will reserve our 21 Day Fix package which is estimated for delivery in late March. We will not be charged today. Our credit card will be charged upon shipment. That works perfectly for my budget plan! How about you?

Retail Price for the 21 Day Fix is $59.85.
Club Members can get it for $53.87.
But if you're a coach, like me, the price is just $44.89.

Want to know why? Because coaches not only earn commission and bonuses for retail sales. We also receive a 25% discount on all Beachbody products. Click on the What is Beachbody Coaching tab at the top of this page to learn more.

Reserve your program today by clicking here.

Want your 21 Day Fix NOW? You can still get the full program as a Challenge Pack that also includes a 30-day supply of Shakeology in the flavor of your choice, a 30-day Beachbody Club Membership, and ME as your coach. I'll even throw in a free online accountability group to keep you going through the entire 21 days.

Want to go that route? Click here.

I'm An Over Eater

It's here. And I'm probably a little more excited than I should be. But, for real, when you can eat a full pot of pasta in one sitting, well, you probably need help with portion control. Plus, I'm starting a support group so I can surround myself (virtually) with other folks who struggle with portion control.

"Hi, my name is Sunshine and I'm an over eater." I'm not making light here. I AM an over eater. I'm lucky that I'm also an avid runner and fitness geek, too. But that only does so much. I need to learn when to put down the fork, too. I will literally eat pasta until I am real, physical pain.

If you want to join me on this journey towards portion control and higher levels of fitness (if you're not already working with a Beachbody coach), the first step is to order your challenge pack today. If you have questions, complete the Contact Form to the right and I will be happy to help!

BB Ultimate Reset: End of Week Two

You might have noticed a lack of posts over the past few days. Life has been, ummmm, temperamental of late. Actually, she's been a straight B-word. My bosses have gotten together in an effort to force me onto mood-regulating medication. My pursuit of a PhD has been halted by my inability to speak French. My air conditioning has stopped working. Not for the entire house, mind you. Only for the upstairs portion where my bedroom, bathroom, and office are. Whatever. These are not insurmountable or tragic issues. But I can't go for a nice long run or engage in an intense workout to relieve my stress.

So, I am admitting here and now that I fell off the clean eating wagon yesterday. Ok. I didn't just fall off. I jumped off, rolled over a cliff, bounced off several rocks, and landed at the bottom of a ravine. It was bad.

Here's what happened, just so you know that it wasn't all my fault. It started with a friend who had tickets to a wine festival. Well, you can't go to a festival without eating festival food and you can't go to a wine festival without drinking wine. Following those rules, I ordered a corn dog and fries. Let me tell you that the corn dog did not comply with standard corn dog dimensions. In fact, when it came out of the fryer (oh yes, fresh fried corn dog - super healthy), it looked very much like fried fish on a stick. I was starving, so I went for it anyway. Result? I felt dirty. And not just "I need to wash my hands and face" dirty, but "I NEED to shower twice and wash my hair" dirty. So, I did what anyone in my situation would have done. I drank wine. Not in huge amounts, but enough to bring on a swift headache and a desire to lie in bed for a week. But the festival supports animal rescue in our area, so really I was eating and drinking to support an important cause.

Later that evening, my mother and I went to a play to benefit Bedford Domestic Violence Services where they laid out an appetizer spread that was impossible to resist. I did well, initially. However, this play was so gut-wrenchingly devastating that I had no choice but to fill my plate full of meatballs, pigs in blankets, and chocolate-covered strawberries in an effort to eat my emotions. An excellent performance, but I was already in an emotionally fragile state. Oh, and there was wine. But again, I was eating and drinking to support an important cause.

So, if you think about it, is was really my altruism that forced me off of the wagon. What can I say? I'm a giver.

So, here I am at the end of week two and feeling a bit guilty. But, all is not lost. I managed to climb my way out of the ravine, chase down the clean eating wagon, and climb back on board. Only one week left of my Ultimate Reset and then I can get back to a higher calorie intake and more intense workouts. Turbo Fire is calling my name.

Turbo Fire Challenge Group starts 7/22! Contact me for more information!

BB Ultimate Reset: Day Ten

Halfway There and Already Hitting Goals! Woo Hoo!

So, I am sharing a little early today because I'm excited to report that this Ultimate Reset has helped me reach my weight goal. And I'm oh so painfully close to my measurement goals.

 

If you already have a free or club Team Beachbody Membership, then you know what the picture below means. All of that green means that I have met most of my fitness goals. At the completion of my Ultimate Reset, I will have my blood work and check up done to see where I am at with my internal fitness goals. It's beautiful.

 

 

 

I didn't do the Ultimate Reset to lose weight, but often weight loss is a by product of getting healthy. And it all began with setting up my Free Team Beachbody account.

 

Now, only eleven more days until I get to start my next challenge group with Chalene Johnson's Turbo Fire on July 22nd! Order your challenge pack by clicking on the Turbo Fire link and follow me on Facebook to join me!

BB Ultimate Reset: Week One Recap

Week One is done. It feels good to say that. Allow me to reflect a moment on my experiences in Week One, the Reclaim Phase.

I haven't cooked for my children in over a week and so far they haven't seemed to notice. I'm not sure what that means except that I may not have to go back to cooking for them after my Ultimate Reset is over. So, yay me.

If I'm going to cheat on this program, it's going to be in the evenings when I'm on the couch watching TV. Couch = Food. Actually, Couch = Mindless Snacking on Processed GMO Food. So, clearly I need to establish a long-term plan to counteract this issue. Since I refuse to stop watching sports (almost all of which air in the evenings) or Rizzoli and Isles, I have to hope that I can develop the habit of opting for healthy snacks during this reset. (OK, yes Big Brother should also be added to the list of evening television viewing. I'm not proud of it. It's a recent addiction and I'm very resentful that I've finally been sucked into the mindless drama.)

When I have cheated, it has made my stomach hurt. My stomach no longer wants Doritos. My stomach definitely doesn't want cookies and milk. I haven't checked to see how my stomach feels about beer, but I'm guessing it won't be as excited about it as my taste buds are.

Tai Cheng, while exceptionally easy compared to the rather intense ChaLEAN Extreme, has been both relaxing and beneficial. It is moving rather slowly for my taste and I look forward to combining some of the Tai Chi movements in Week Two.

All in all, Week One was fairly easy. No headaches despite the near elimination of caffeine. (I have snuck a small coffee here and there. I don't want to quit coffee and you can't make me.) I slept better and had more energy throughout the day despite stopping my iron supplements. I feel fully prepared for Week Two.

Week Two is the Release Phase. I think I know what that means. Luckily, I work from home and the bathroom is right beside my office. And while some reviewers will share with you every detail of how the Reset impacted their bathroom habits, I'll spare you that information. I'm willing to share if you really want to know, although that would make for an odd email subject line.

Want to get started on your own journey? Start by setting up your own FREE Team Beachbody membership to help you establish and track your fitness goals. You'll love your new Beachbody Coach. She's pretty awesome.

BB Ultimate Reset: Day Two

Slept like a baby last night. It was quite phenomenal, really. I've never had trouble sleeping, but I do generally wake up several times throughout the night. Not last night. I was completely at peace with the world.

I felt much more comfortable with the process today. I didn't crave coffee and have yet to experience any caffeine withdrawal headaches.

Completed Day Two of my Tai Cheng, as well. It's an oddly relaxing workout and I'm noticing that I really have lost some range of motion in my shoulders/arms. Hopefully this program will help restore that before I get into my next intense challenge.

Clearly one of the pieces of this reset is reducing the number of calories I'm consuming daily. What I'm realizing is that I eat to fill time. I eat all of the time. I eat nonstop throughout the day. I eat when I'm grading. I eat right before teaching and again right after. I eat when I'm lesson planning. I eat when I'm researching. About the only time I don't eat is when I'm feeding the animals or working out. And while I was able to do that and still lose weight during my ChaLEAN Extreme program (seriously, the miracle of strength training), it was clearly holding me back from seeing full results.

So I am getting more comfortable with being slightly hungry throughout the day. It is not the horrifying feeling of deprivation that I always imagined it to be. We're not supposed to be full all day long. According to the USDA, "Americans consume 530 more calories per day than they did in 1970" (as cited in an article in the Success magazine my super-awesome coach sent me today). Worse yet, most of those foods are highly processed and filled with chemicals. I am focused on flushing those chemicals out of my body and continuing this habit of healthier eating even after I finish this challenge.

On the down side, it is only day two and I don't want to see another piece of tofu. This means I'm going to have to go shopping and put a little more thought and effort into menu planning. Evenings have always been my downfall where food is concerned. I usually fill my evenings with Doritos and beer. Lots of flavor and no cooking required. So, tofu and steamed broccoli aren't cutting it. I need more flavor than that for my evening meals. I'm eyeing up that sweet potato and red pepper bisque.

http://www.MyUltimateReset.com/SunShineStrong

How Did My Kids Get To Be So Mean?

When I walk into my kitchen and see this

it means something special is about to happen. It doesn't happen often, but when it does, I usually let out a little shout of glee. I immediately turn to the TV and begin searching for whatever big game or good movie might be on that night. (Tonight it's the NBA Draft where my Hoosiers have shown up big time...shout out to Oladipo and Zeller representing Hoosier Nation as top-five picks.)

See, when I see two sticks of butter sitting on my kitchen counter, it means my son is going to bake chocolate chip cookies for us. And not just any chocolate chip cookies, but the most delicious chocolate chip cookies ever. I have no idea where he learned how to do this or who he inherited the baking gene from, but I don't really care. I get cookies!!!!

"You don't get any," my son tells me. Huh? What is he talking about?
"Look, mom. You're the one trying to eat better. No cookies."

How did he get to be so mean?

So now I'm sulking trying to figure out how to justify eating a few cookies without losing esteem in my son's eyes. Yeah. I can't. Which is exactly why I told my kids about this change in diet. I knew they would hold me accountable. And this child don't play.

Fine. No cookies. If you need me, I'll be over in the corner sulking.

https://www.facebook.com/SunShineStrongNow

Resetting My Body

In less than 2 weeks, I will be finished with my ChaLEAN Extreme (CLX) program and embarking on my next challenge, the Ultimate Reset. I have a feeling that the Ultimate Reset will prove far more challenging that CLX, but the rewards will also be powerful.

The benefits that other participants have reported include:

Flushed toxins from organs

Improved digestion

Increased energy

More positive mood and better focus

Weight loss

Improved BMI

Lowered cholesterol

Eliminated dependencies on sugar and caffeine

Improved overall health

 

 

 

 

I’ve had tremendous results from CLX, losing more than 10 pounds and toning up all over. I don't feel a strong need to lose more weight. It's not that I don't have a few extra pounds to spare, but I am entirely happy with my physical fitness and body image. If I lose a few more pounds, then that will be icing on the cake that I'm no longer eating.

 

So my goal with the Ultimate Reset is to focus on those things that are not reflected in before and after photos or numbers on the scale. I want to flush out toxins, increase my energy, and improve my overall health. I have made some positive changes in the foods I eat, shifting to cleaner eating. I could do better in that area, but I’m taking baby steps in that direction to ensure lasting change rather than an all or nothing approach that would likely lead to failure. I’m hoping the Ultimate Reset can help move me closer to my ultimate goal of reducing the amount of toxic chemicals that I take into my body.

My Ultimate Reset challenge starts on July 1^st and will last for 21 days. I will record my daily experiences with the program for those that are considering, but unsure of committing to the challenge. Coincidentally, my annual checkup falls just after the end of my challenge, so I’m anxious to see what those numbers tell me about the overall effect of the Reset.

I welcome you to join me in this challenge. You can read more about the Ultimate Reset and even purchase it here:

http://www.MyUltimateReset.com/SunShineStrong

 

Together, we can support one another through the process via a Facebook Challenge Group.

https://www.facebook.com/SunShineStrongNow

 

 

Making Spaghetti Out Of Squash

Well, I'm about to let the world know just how little I know about cooking. I suppose this won't be a huge surprise to those of you that know me. But I also suspect that some of you are equally unenlightened about cooking, so this post is for you. Consider it my personal public service to help bring cooking knowledge to the world. For those that already know what I'm about to share, well, feel free to ridicule, roll your eyes, ask yourself how I manage to function independently on a daily basis. Whatever. I've been busy learning other things in life...like how dissertations are mythical journeys that never actually end.

Ok, my fellow cooking-imparied friends. Did you know that to make spaghetti squash you don't actually have to take a squash and cut it into tiny little spaghetti-like slivers using a special-spaghetti making tool? Nope. There is actually a squash out there that comes premade that way. Want to know what kind of squash? (This is where those educated in squash varieties roll their eyes.) Spaghetti squash. There is actually such a thing as a spaghetti squash.

Seriously. For years I've looked longingly at photos of spaghetti squash recipes thinking, "If only I had the time and talent to make spaghetti out of squash." *sigh*

Ok, so it's not exactly premade spaghetti, but all you have to do is scrape the innards out with a fork and it magically becomes a huge pile of spaghetti. By the way super-smart cooking peeps, is there an official term for the entrails of a spaghetti squash? Because innards is the only word I can think of and it sounds a little less than appetizing.

After that, you just throw on some reduced-fat mozzarella cheese, salt, and pepper and you have yourself the most delicious, filling, low-calorie meal you can imagine. Or go ahead and smother it in spaghetti sauce. You'll still be ok in the calorie area.

I will note, however, that you must cook it fully to get the desired spaghetti effect. Initially, I boiled it for 20 minutes, as per one Google suggestion. All I achieved from that attempt was a pile of rice-like squash.




Not to worry, though. After checking out a YouTube video, I decided to throw the squash into the microwave for another 6 minutes (12 minutes total if I had gone this route from the start), and the squash got all mushy as the video said it would. The rest was easy peasy.


Now my only issue is that I want to keep eating it even though I'm totally full after just one bowl.