So the plan was finish the Ultimate Reset and then start Body Beast well life got in the way and it looks like that won't be happening yet.

I was not going to share this but if this can help any one it is worth it! So I live in MD between DC and Baltimore..and well it doesn't usually get snowy or cold here (I mean an inch sent everyone home early Friday...I mean really why does no one deal well with snow here?) so when it does it happens rather abruptly. Any ways it had just gotten cold and there was some run off on the road that looking back, looks like it is coming from a car dealership. At any rate I was heading home after work the same way I usually do and I was trying to decelerate to stop behind the person in front of me. I wasn't speeding or even going fast and then out of no where my car hit a patch of black ice going down the hill and wouldn't stop. I hit the car in front of me, an SUV with just the driver.

Obviously this was the so scary, for me I have never been in an accident or wrecked my car so this was horrifying! What is crazy is that I am from north central PA, we get snow and bad weather all year round but I have never dealt with ice. At any rate I am waiting to hear about the car and I am ok (so is the other driver) however I think my car is done. The air bag deployed and the whole front of the car is an absolute mess. I am lucky to just have bruising from seat belt, and air bag, and some minor burns from the air bag dust (note get the windows down ASAP that crap burns your lungs!) and a minor concussion. I'm okay which is the most important part!  Shaken up was an understatement but very blessed to be here.

I know this may sound so silly but I believe everything happens for a reason and I want to learn from this and really be sure to enjoy every minute, you never know when it will be your last.

So in this situation, never panic! There was little I could do where I was sliding so I just tried to stop the car but swerving or jerking the car will only make things worse. Be very cautious with dark/wet spots on the road at night/while driving at any time you never know when there will  be black ice. Some people have mixed feelings about this but my dad (a state trooper) always taught me to call the police and file an official report for the insurance. Make sure you exchange all information if there is another driver too. Just to be safe! The last thing is adrenaline will be pumping...I didn't realize I was injured until the day after because my body was so wired! Make sure you seek medical attention if you need it! If my symptoms persist I will be going to the ER asap! I promise now onto some fitness!

As far as my fitness goes until my head injury heals I am going to be focusing on clean eating and resting up. I have learned I really need to listen to my body in order to get better. As tough as that is!! My plantar fasciitis is feeling better (thanks to keeping it all wrapped and supported) so I was ready for some lifting and low impact cardio but as of right now I need to fully heal first. I am dying to get back to it because I haven't worked out in a month (got a cold, then got plantar, then the reset, now this!) but again I don't want to hurt myself more, sigh, so I am being patient.

I have of course started reading all the food stuff and work out info and OMG I get to eat sooo much food! I love building muscle! We will see when I get to start!

Are you from an area where you get a lot of snow/ice?

How do you deal with "cabin fever"?

1 Thessalonians 5:18 give thanks in all circumstances, for this is God's will for you in Christ Jesus.

So as you may have read here or on my Facebook page, I recently did the Beachbody Ultimate reset. Now fist off let's be clear I have never been one that was obese but I was over weight as a skinny fat girl--gee thanks genetics of a 5'8 lady! But I have lost all the weight and kept it off so this was more about changing habits and having a better relationship with food and vegetables (see previous post!)

So here are my results!!

I am 5'8 as I said
Before weight: 138
Before body fat: 17.8

After weight: 130
Body fat: 16.8

Not only do I have new veggie recipes but I lost the holiday weight plus some extra body fat!!

Now what? Time to plan and prep for body beast and bring on the muscle!

What is your workout plan like?

How often do you change up your work outs?

Happy Thursday everyone!!!! So hard to believe I am on the last day of the reset already!! At times it was definitely tough but soo worth the rewards. For me doing the reset wasn't really about weight loss (although it did help get rid of the holiday puffiness that was sticking around). For me the biggest thing was to develop better habits and a better relationship with food.

I am going to be completely honest with you guys...as much as I love living and eating healthy some days I just would get completely off track and feel deprived because Mike (my 6'5 can eat whatever he wants boyfriend) could eat cakes, and whatever else he could shovel in his mouth! It is so tempting and way too easy to feel deprived and get off track. And then the holidays come and it's pretty challenging to say no to my mom's cooking!! Of course these are all just crutches and 100% my fault. These are some of the biggest reasons I started the reset, I needed to change.

So results will come once I am officially done but here are my thoughts and of course what I have learned.

REVIEW OF THE BEACHBODY ULTIMATE RESET:

~Yes it was tough not working out, but I have plantar fasciitis right now so I needed to rest any ways. Other wise you can walk, do yoga, and other light activities but nothing too strenuous because remember your body is having it's own internal work out right now!

~the food- there were a couple things I either couldn't find or I just didn't like so I would go to a meal in that block (each week is a block/phase) and stick with the supplements.

~improvements in my life:
I sleep better...more soundly
I haven't had any stomach issues (I have slight lactose and puffiness associated with too much gluten so I have to watch)
I do not crave sugar...weirdly I crave veggies!
I am more excited to try new foods and veggies
I have found a new system I can add to my life to eat cleaner and enjoy vegetables
I have had the mental clarity to rest for 21 days
I am no longer a caffeine or sugar addict
I feel all around healthier!
and hey an added bonus the winter weight plus some body fat are goneeeee! 
 
Some other good things were that I have finally found new ways to eat veggies that are HEALTHY AND TASTE GOOD!!! Yes I know this was a shock for me too!! I get so tired of the same old things and honestly there are just some I plain and simple hate (exhibit green beans YUCK!). I did try as many as I could but there are just some things I like the green beans I just do not like at all! But that was okay because it didn't hinder my results. I think I will probably end up keeping a majority of the recipes and having them as sides to dinners and with lunches (especially the soups and salads!) .

Other than liking vegetables more it also got me out of my sweets kick.I do have a serious sweet tooth and I have decided that a little is okay but when you go over board is when problems arise. This is really an area you have to decide for yourself what results you want and where your goals are headed. All I know is for me, if I don't let myself have a little when I want it I will some way later to decide I earned it and over do it.

~no coffee...eh I was okay here. The first 2 days were rough I was a little cranky and got some caffeine withdrawl headaches (yup I drank wayyyy too much!) but after that I was doing just fine with green tea and water.

~I did drink my shakeology as my afternoon snack--this really helps keep my sugar cravings down!

~will I keep up with the maintenance? I haven't decided yet. I did really miss meat...I think because I couldn't have it, that made me want it more

Other random things I have learned:
I did  realize I really do love eating clean and leading that lifestyle but I am not perfect. So I am going to allow myself 2 "out and about cheats"-so if Mike and I go out or I want an adult beverage ;-) I will have those. My biggest plan is to stick to clean eating and start learning to make my favorite treats healthier.

My plan after the reset:
~ease back into eating meat
~still will limit dairy (I will continue with Greek yogurt and cottage cheese but nothing else)
~avoiding wheat/gluten--1 day of pasta per week
~eating 5-7x per day
~lots of veggies
~keeping up with my shakes
~starting body beast Monday!!
~make favorite foods clean
~have 2 outings/cheats per month
~plan and prep meals the weekend before

Have you made any big changes that you plan to keep up with?

Some of my tasty reset foods!

Oy I cannot believe how fast and slowly this week went all at the same time!! TGIF!! I have actually had the most productive week in ages! it has been so  great and really allowed me to fit in more stuff without spending any more time! Ahhh the feeling of organization!! I am huge on to do lists.


At any rate week 2 of the ultimate reset is in the bag! I will say being a vegan/vegetarian is not bad at all but because I cannot have food it makes me want it! I have lost 6 lbs from day 1 to now and I am so happy with that! My goal from here on out is just to stick to the plan and stay focused. I will admit I have been stressed so I have definitely had chocolate when I shouldn't have but back on track and putting it behind me!

What I have learned so far is that it is really about balance and a lifelong plan, putting a deadline on a healthy lifestyle just seems like setting yourself up for failure. For me I just want to be healthy and stay fit for the rest of my life! I am starting to get the itch to get back into working out. It is almost a blessing to still have sore feet and ankles or I would probably squeeze in some exercise! But I know in the end that will not help this process along. I do love learning all new ways to eat and cook vegetables that I hadn't done before (see coming recipe). I know a lot of this will stick with me when I am finished with the reset. Stay tuned for a full review and progress pics and measurements!

Also 2 new discoveries that you absolutely need to try : wasabi peas and spicy roasted chick peas! If you like spicy foods trust me you will love these and they are super healthy!!

NEW RECIPE:

Zucchini Cashew Soup

Take ¼ cup of cashews and soak in water for one hour. In the meantime take 1-2 zucchini (depending on the size) and cube and steam. Once cashews have soaked throw cashews and cubed zucchini in a blender. Blend until smooth. You may add chicken broth or water to increase liquid content. Then take mixture and heat and enjoy! Optional add veggies as well (once you are heating).

How often do you mix it up and try new recipes?

It is easy for someone to say I want to reduce my body fat by 50% or I want to lose 20 pounds and sure those are great goals but without a game plan these are not likely to happen. The key is to set goals that meet the SMART criteria!

Specific- So for example, I want to lose weight is NOT specific! Instead I want to lose ___ pounds

Measurable- By measurable I mean set a number with it like above example losing 20 pounds

Attainable- Can this goal actually happen? For example, I want to lose 20 pounds is attainable…but not in one week!! In this case the best thing to do is to break down that goal into mini chunks like: I want to lose 2 pounds per week.

Realistic- Are you in a spot right now where this goal can happen? Are you willing to work for it? These are questions to ask in order to find out how realistic these goals actually are!

Timely- set a deadline! I will be ___ weight by ___ 2013. If your goals are just hanging out there in the breeze there is little pressure to actually accomplish these.

All goals are possible with a little planning, research, and of course commitment!

Have you set any goals for 2013?

Wow so it has been a crazy week! Sorry for the absence on here...I just have not had time! Today is Mike's b-day so being on the reset may be a little challenging but I am going to stick to my plan!!

So results so far? I am down 4 lbs and my jeans are already starting to fit looser in places I knew they were getting a tad snug (well duh, I mean who eats cookies as a meal?).

On day 3 I actually had to push it back a day because I had to go to the grocery store and pick up all the produce and odds and ends.

Do I feel deprived? NO! Not at all...my sweet tooth still gets some cravings but that is more emotional/lack of sleep based at this point rather than physical hunger. The first 2 days were the hardest because my eating habits did a complete 180, from cookies to green veggies!

What are my favorite recipes?
So far I have been surprised by what I actually like, I am a pretty picky eater but I have been trying all of the recipes and I actually haven't dislike any so far. I will say I am not a huge fan of steamed kale/spinach so I just combine them. (ex: eggs, steamed spinach or kale, 2 slices of toast. I just throw the spinach into the eggs and make an omelet.) I really loved the miso soup, the sushi rolls, and the roasted root medley! I will definitely be making those again!

Purpose of week 1?
To get you on track with clean eating and starting to eliminate meats and animals products from your diet. There is a big emphasis on whole grains and plant based nutrition.

Shakeology...yup got to keep drinking it! Thank goodness because it keeps those earlier mentioned cravings in check!

Cooking time?
I recommend going through the recipe book and making a grocery list before starting. I had most of the stuff but there were a bunch of key things I did not have so I had to pause there for day 3. The other thing is make sure you lay out all your stuff and just follow the recipes. They are super easy to cook and delicious but without the stuff out it is easy to forget something.

Did I follow it 100%?
I'd say 95%. Why? I had to pause a day to get the rest of the foods and also there are just some things I couldn't find so I substituted for foods from earlier in the recipe book or something comparable in nutrient profiles.

Cheats? While you aren't supposed to I did allow myself a piece of chocolate as a reward for staying on track over the weekend. Those are the toughest times for me because Mike (my boyfriend) is not as concerned with health so he has cookies etc in the house.


Here are some of the meals! Now onto week 2! If you have any questions or you are thinking of trying the reset message me on Facebook, i'd be happy to help! 

Hard to believe how fast this whole process is going!! I am starting day 3 and down 3 lbs already!

Day 2 meals were so filling! On day one after shocking my body with not eating cookies, coffee, or junk food at all I was a little fatigued but I am really starting to feel better. My body just feels "cleaner", not sure if that makes sense to you guys but hey!

Also, this program is really teaching me different ways to eat and to cook. While the purpose by the end is to be gluten, meat, and dairy free, the recipes are very flavorful and make the idea of being a vegan or vegetarian a bit easier to handle for the time being (sorry guys I LOVE my chicken and turkey).

The other new thing is no matter what I need to have the right amount of energy for this whole process to work. So at first the not working out thing was a huge issue but with a sprained ankle you can't go too wrong with staying off of it and focusing on nutrition. And honestly, thank God! It hurts so much so focusing on this distracts my mind.  Besides not working out getting plenty of sleep is crucial. Usually I can get by with 5.5-7 hours and be functioning etc. However, the UR will not work right if you do not let your body rest and heal. So now I am getting at least 7 and listening to my body for when it says you need more sleep...hence my 9 pm bed time haha!

At any rate..so far so good!! One last thing I need to go to the store tonight so I am going to draw the rest out one day so I can make sure I follow the food guidelines 100%. so sticking to the recipes today that I have and skipping supplements until tomorrow!

So I think it is UBER important I share every step of the way with this process so that is the plan!

Day one was definitely a shock for my body! From eating Christmas cookies as a meal a few days prior to eating 100% clean meals! I must say I did miss cooking, something I really do enjoy about "being an adult". At any rate the foods are so delicious it is not like any other cleanse or detox I have ever followed which is great because those are BRUTAL! I mean yes they work but my goodness, yup, I am a huge weenie with this stuff!

I was definitely a little fatigued by the end of the day from my body not having the what became usual, sugar/caffeine intake it was used to. But other wise I am feeling great about the food choices and changes coming!! As I am writing this it is the start of day 2 so I am already down 2 lbs!! Cannot wait to share the progress shots and measurements with you guys!

So how does it work?
think of it as pushing the reset button on your body. As we eat/live we ingest not only the chemicals in our food but in the environment as well and our bodies hold on to these. With the reset, the goal is to rid your body of all toxins and help you recharge.

It is a 21 day program with pre-planned meals and supplements to keep you on track. The only thing that sucks for me is, you cannot work out. Why? GOD I KNOW! I asked the same thing! ugh but the reason is that your internal chemistry and organs cannot clean up and detox your body if it also has to heal your muscles from the stress exercise puts on it. The body needs to focus!

While the holidays seem to be the busiest time of the year it is sooo important to make time to still get in your workouts!

Fit in mini moments of activity through out the day if you are super busy!! Whatever it is, make it count!!

10 minutes? PERFECT! That is just enough time to elevate your heart rate and get in a good sweat!!

Mini workout to try:
~50 lunges (alternating legs)
~50 squats
~as many push ups you can get in 1 minutes
~jump tucks-- as many as you can get in 1 minute
~triceps dips on the ground (as many you can get in 1 minute)

It's not just what you eat but when you eat that matters. The perfect food for one situation may be horrible for another. Nutrient timing is a science that athletes use to try to get the most out of every calorie they consume. Not everyone needs an athlete's level of efficiency, but all of us will benefit from a basic understanding of nutrient timing.

This is 911, need-to-know info only. To keep you focused on the big picture, I'll begin with an example at the extreme end of nutrient timing. If the average Joe followed the same diet as an Ironman triathlete, he'd likely have type 2 diabetes in a matter of months. Conversely, if someone tried to complete an Ironman on even the healthiest version of a low-carb diet, that person would either be forced to quit or die. This is not just because either diet would mean eating too much food or too little food. Different foods cause the body's metabolic process to react in different ways; and various activities should be fueled using various means.

Let's begin by looking at our possible fuel sources:
Carbohydrates
Are fuel only. They aren't stored in body tissue, only in the blood and liver as glycogen, which needs to be burnt off. They are essential for high-level functioning like running fast, lifting heavy things, and thinking. They are digested and put to use by your body very quickly. If you eat more than you burn, your body will convert them to be stored in adipose (fat) tissue.

Proteins
Called the body's building blocks. Hence, you need them to rebuild tissue that breaks down daily. You digest proteins slowly, and at a certain point, your body just can't assimilate them. Therefore, it's important that throughout the day you eat foods that are high in protein.

Fats
Help regulate all of your bodily functions. They are dense and contain over twice the calories of proteins and carbohydrates. While they are vital for our health, it's easy to eat too much of them, which will result in unwanted fat tissue on your body. You digest fats slowly, and fats will also help slow the digestion of anything else you eat. Fats are also your backup fuel source, though they can't be put to use right away the way carbs can.

Fiber
Categorized as a carbohydrate, it is not a source of fuel as it has no calories. It's the indigestible part of a plant and is of vital importance in your diet because it regulates the absorption of the foods you eat. It also helps us feel full. Most of us don't eat enough fiber, and that's a big part of the obesity problem.

Alcohol
Not really a food source but something we tend to consume. It has nearly twice the calories of proteins and carbs (though it lacks fuel) and digests rapidly. Its only healthy function is that it seems to make us happy. Studies indicate this is a good thing, as those who consume alcohol generally live longer than those who don't, but from a purely nutritional standpoint, it's not so hot because you're getting calories without any upside. Its use should be strategic and regulated for best results.

Now let's look at the various situations we face daily, at least on most days—hopefully.
Relaxing
This is when we're sedentary both physically and mentally. In a relaxed state, you burn very few calories because your body is engaged as little as possible, hence the relaxing.

Sedentary work
When we're at work or school. Our bodies aren't moving, but our brains are engaged. The brain runs on glycogen, which is blood sugar fueled by carbohydrates.

Low-level exercise
Like mowing the lawn, cleaning the house, or going for a walk. This breaks down body tissue, so you're burning calories, but it's not intense work. Therefore, it can be fueled by your stored body fat. Your body tries to fuel its low-level outputs by mobilizing fat stores because this saves its limited glycogen for emergency situations.

High-level exercise
Fueled by glycogen. When you really have to get after it, all sorts of hormones go to work, and your body burns its blood sugar. Body-tissue breakdown is rapid, and your stored blood sugar (glycogen) won't last much more than an hour.

Sleep
A very active time. Deep sleep is where your body works the hardest to repair itself. You need nutrients to make these repairs, but it's better if you aren't mucking up the process with digestion. This is why you hear that you shouldn't eat too much at night. It's best to eat early to allow most of the digestion to happen while you're awake, thus allowing your body to use all its energy for recovery during sleep. It is worth noting here that it's better to eat before bed if you need the nutrients—don't skip them. Your body can't repair itself without nutrients, and recovery from breakdown is why we eat in the first place. Next, let's take a look at an important word you need to know: insulin.

Insulin
Wikipedia tells us that insulin "is a hormone that has extensive effects on metabolism and other body functions, such as vascular compliance. Insulin causes cells in the liver, muscle, and fat tissue to take up glucose from the blood, storing it as glycogen in the liver and muscle, and stopping use of fat as an energy source." Okay, that's a little scientific, but look at all the things we've already referenced: hormone, glycogen, metabolism, and fat as an energy source. Even if you don't fully comprehend "vascular compliance," you can tell that insulin is something important in today's discussion.

Sure enough, it's the only hundred-dollar word we need to know today. Your body's insulin response is the main reason you want to eat certain foods at certain times, to do certain things.

Putting it all together
Now let's take what we've just learned and put it to use. For most of us, nutrient timing is pretty simple. The next thing to consider is what you're going to be doing or what you just did. As I said before, what you eat should be based on this. You've probably heard about the evils of sugar, or maybe even the glycemic index. Using the science of nutrient timing, you can turn sugar into something healthy because it's the only thing that transports nutrients into your blood quickly enough to be of service during and after hard exercise.

Essentially, sugar or other easily digested carbs (the less fiber the better) promote an insulin release. This speeds the transformation of carbohydrates into glucose in your blood. As your glycogen stores are depleted during exercise, recharging them with sugar minimizes the damage done by the breakdown of tissue during exercise. Therefore, sugar, the oft-vilified ingredient, is actually your body's preferred nutrient during times of excessive stress and tissue breakdown.

Pretty cool, huh? The bad news is that this miracle nutrient is not good for you when you're not doing intense exercise, which for almost all of us is most of the time. In fact, sugar's very bad for you because the insulin response that was so fabulous for you when you were bonking (glycogen depleted) is not so fabulous for you when you're sitting in front of the boob tube.

Remember this from the Wikipedia definition of insulin, "stopping use of fat as an energy source"? That's bad when you're sitting around. Remember how one of dietary fat's responsibilities is to fuel you during low-intensity exercise? Well, when sugar causes your insulin to spike, it cuts off that process. Now not only are you not burning body fat for low-level outputs, you're trying to force your body to use its glycogen. Double bad.

Unless you're exercising, sugar intake should be minimized. During these times—which is most of the time—your diet should consist of a mixture of proteins, fats, and complex carbohydrates. The latter are natural sources of carbohydrates that generally come with fiber, which regulates the insulin response. Whole fruit, a simple carbohydrate by definition because it contains fructose (a sugar), always contains fiber and, thus, can be treated as a complex carb. Fruit juice, and other such stuff, is processed; it, along with processed complex carbohydrates like white rice, can cause an insulin response, so these types of foods should be used more like sports foods than staples.

It's also important to note that combining all these different nutrients slows sugar's ability to incite insulin into action. Therefore, a little sugar like a dessert after a well-rounded meal is buffered by the meal. The calories and lack of decent nutrients (processed sugar is devoid of most nutrients, except for energy) still count toward your overall diet, but at least you don't have to worry about an insulin spike.

So the main point of this article is very simple. You should eat small, well-rounded meals most of the time. These should include some proteins, some fats, some fiber, and some carbs. During (only if it's a long workout) and after hard workouts, you should supplement your diet with sugar or simple carbohydrates. After this, you should go back to eating well-rounded meals again.

Sports nutrition has evolved this process even further. In nature, foods are generally slow to digest. Nature's great sports foods are things such as bananas and figs. These are sugary but still contain fiber and other nutrients. Science has found ways to make foods that are even more efficient during sports. These basically manipulate pH levels and process the sugars to speed them into your system. Outstanding when you need it. Terrible when you don't.

They've even taken this a step further by finding a ratio of other nonsugary nutrients (like protein) that can be transported by the sugar to give you a further benefit. Beachbody's Results and Recovery Formula uses this science. When you're bonking during a hard workout, it speeds nutrients that are essential for quick recovery into your system as quickly as possible.

I can't stress how important it is that sports fuels be used for sports performance only. Gatorade, soda, and all sugar candies (hey, no fat!) all function as the poor man's sports foods. Unfortunately, those perusing the Quick Stop generally aren't trying to fuel up after doing Plyo X, and therein may lay our obesity trend.

In case the topic is still a bit fuzzy, let's use the above logic on the examples in the intro: An Ironman athlete is doing intense exercise for 10 to 12 hours or more. During this time, that athlete is mainly burning glycogen, which is gone after an hour or so. The athlete burns stored fat, too, but this is limited in its effectiveness. To race, the athlete must replenish with sports foods because they contain the only nutrients that the athlete will digest fast enough to help. To complete an Ironman, especially at your physical limit, it may take 5,000 calories coming mainly from sugar.

This is a sports-specific diet only. Someone trying to eat that way during a viewing of the Lord of the Rings trilogy would be lucky to stay out of the emergency room. Conversely, if you tried to maintain a 25-mph speed for 8 hours on your bike while munching on raw spinach and lean steak, you'd bonk so hard you'd be praying to get yanked from the race at the first checkpoint. That should cover your 911 on nutrient timing. Next time, we'll move on to the topic of supplements. Are they magic pills, overhyped placebos, or something in between?