30 day “little black dress” / “slim-fit suit” challenge!

starts Sunday, 9/18 and runs through Monday, 10/17.
How will this work?

  • for 30 days, keep a food and exercise log.
  • Earn 5 points for any workout that is 30 minutes or longer.
  • Earn 10 points for each day of clean eating.
  • Pay $30 to enter the competition. The person with the most points takes the money, honey.
  • You can also pay $10 to Kristi to have your body fat measured before and after (optional).

    FAQS:

  • What is considered clean eating? Glad you asked. Fruits, veggies, nuts, seeds, meat, fish, and only WHOLE GRAIN carbs (think brown rice, quinoa, stovetop (not instant) oatmeal). Small amounts of dairy are ok. Nothing manufactured or out of a package like chips, popcorn, protein bars, goo, etc. Actually you can have dark chocolate (60% or more) and coconut sugar.

  • No white or fake sugar.

  • No alcohol. (see below)

  • Food logs will be kept daily and handed into Kristi weekly via email or in person. You can earn up to 300 points on the food journals.

  • Points are deducted when you go off course – minus 5 points for alcohol. Minus 5 points for sugar. These are the big two that bring you down. Any other cheats are minus 1 point.

  • Workouts will be logged also and for each workout that is 30 min. or longer, you will earn 5 points. Could you workout twice in a day? Sure. If you worked out once a day for 30 days, you would earn 150 points here. (You could actually earn more than 150 points…)

  • Can I mess up/indulge on food and still win? Of course. The idea is not that you eat perfectly, but in a way that you can sustain for life.

  • http://www.myfitnesspal.com/mobile/iphone is the tracker or you can hand-write and give/email to Kristi.

  • Food logs must be handed in every Friday by 6pm to be counted for the competition.
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Juicing and the garden (or a friend’s!)

IMG_3311Some of you have gardens.  I grow a few tomatoes, but have some wonderful friends that share their gardens.  A few days ago I realized that my sweet friend, Robin had sent over a lot of squash, and we wouldn’t be able to eat it all in time.  To the rescue, the good ole juicer!  (This works out great for my 8 year old who LOVES to work in the kitchen!)  Squash juices well and is sweet.  We added carrots, a little mango, and a bunch of pineapple.  It turned a pretty orange, and we didn’t waste any food.  Yummy!  Thanks, Robin!

One day in and tomorrow the real fun begins!

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So Sally asked people to please share food and snack ideas.  Sometimes the problem is not that we don’t know what to eat, but that we are SICK of eating the same stuff, right?!  So here were some of the shared ideas:

Breakfast – eggs, crustless quiche, egg “muffins” (make in muffin/cupcake pan for the week), oatmeal with cinnamon and honey, jalepeno/cheese egg casserole, banana pancakes with real maple syrup – check the label (expensive, but so worth it)

Snacks –almonds, fruit, mozz. cheese, greek yogurt with berries in it, cashews, Food Should Taste Good chips with guacamole, smoothies – all kinds.  (I do a chocolate, cocoa, almond butter smoothie when I need something sweet)

Lunch/Dinner – leftovers of course, pork loin, grilled or baked chicken breasts, turnip greens, avocado and black beans with chicken & brown rice, tuna with avocado & lemon, beef stew with potatoes, carrots, celery, brussel sprouts, etc. in crock pot (house smells so good tonight), steak & sweet potatoes with a salad or green beans, fish – all kinds! (Peach Stand and Trader Joe’s have some good not-so fishy choices), mahi mahi with quinoa (added peppers, garlic, olive oil, and celery to quinoa – yum!), and broccoli. Oh and don’t forget roasted veggies – so easy and yummy!

Drinks? (besides good ole water) coffee, tea, and sparkling water with a piece of fruit in it

Please share your ideas– it helps us all when we feel grouchy or HANGRY.  It will happen this month.  You are not alone.  But plan as much as you can, so it’s not too often.

See you in the morning! 5:30am-6:00am.

How many calories should I consume in one day???

To see what it will take you to maintain or lose weight along with the daily exercise or activities that you enjoy, click here.

Jillian Michaels also has some good resources on her page.  Speaking of, I was reading her book, Slim for Life (2013), and came across some great reminders that I know have research studies by numerous universities to back them up (as opposed to “Jillian said…”).

Here are a few of the important ones, but you are going to have to read your labels!

  • Don’t eat CHEMICAL CRAP. period.  if you can’t pronouce it, then why are you putting it in your body?!
  • no trans-fats (found in vegetable oil, margarine, fried food)
  • no high-fructose corn syrup
  • no artificial sweeteners (sucralose (or anything ending in -ose), aspartame, and saccharin) – found in diet drinks, diet foods, sugar-free gum.
  • articificial colors (sadly, I’m trying to quit gummy bears)
  • sodium nitrites and nitrates (found in hot dogs, bacon, lunch meat)
  • growth hormones and antibiotics (check your milk and meats)
  • MSG (chinese food?)
  • pesticides (see next post on when organic matters and when it doesn’t.

Paleo-ish…

I think this is a key word for where I am right now.  I like the reasoning behind paleo, but it’s a little too strict for me.  It’s like when someone tells me that I can’t have something, I want it. more. now.  know the feeling?  So I have been looking for some new recipes and I came acoss several, and along the way, I found people apologizing for eating cheese and quinoa.  excuse me, what? when did it get like this?  it got me thinking that we each have to eat in a way that we can live with.  that works for us.  our families.  our jobs/lives/schedules.  and not judge another.  I like to eat paleo-ish mostly Monday through Friday.  and I’m not apologizing for when i don’t.  this works for me, and I work my tail off in my workouts.

what are your thoughts? i’m dying to know…please comment.

  

Most important meal of the day —

 

 

 

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Sunday morning brunch: coffee with coconut creamer, an omelet with tomato & bacon, and a chunky monkey muffin.   Special treat.  Weekday breakfast? Banana, oatmeal with local honey & cinnamon, omelet with salsa & guacamole, coffee.

Remember, most of us Americans have it backwards: we need to eat big in the mornings, and less in the evenings…

One more thing: DAIRY!  I wanted to reiterate that you may have small amounts of heavy cream or cheese BECAUSE your body does not process these like carbs, and most people who are lactose intolerant can handle these two in small amounts just fine.  All other dairy is off the table this week. How are you doing with that?

What can I drink this week?

YES to:

  • coconut water
  • almond milk/coconut milk
  • herbal teas
  • coffee (try to keep it to one cup a day)
  • green juices
  • smoothies
  • water

Please AVOID:

  • milk (esp. pasteurized)  Pasteurization destroys lots of the naturally occurring beneficial bacteria and vitamins in milk.
  • soy milk (soy is full of the hormone estrogen and has been linked to thyroid problems)
  • soda
  • sports drinks
  • fruit juice (contain lots of sugar and fructose)
  • alcohol
  • kombucha (bacteria and yeast mixed with sugar and water – not as detoxifying as you may think)

Want to read more on this and digestive health?  Source: Gutbliss  by Robyn Chutkan, M.D., FASGE, Founder of the Digestive Center for Women.

5 day boot camp…the short version

ok, so some of you are new to this, and others have done this before.  Either way, the first couple days are the hardest food-wise.  The workouts will be probably shorter than you are used to; therefore, I ask that you give your ALL.  Give every ounce of your being to those 30 minutes.  In short, go hard.  Be intentional about giving everything you got in those 30 minutes, SO THAT you burn as many calories as you would if you went to a 60 minute long class/training session and paced yourself…but we won’t be pacing ourselves.  No sir, lay it down. 🙂 

Here’s the short version of our food plan – starting the moment you wake up Sunday – 

SAD GAS.  yes, I said that.  Here’s what it means:

Completely avoid these foods —

  • SOY
  • ARTIFICIAL SWEETENERS
  • DAIRY
  • GLUTEN
  • ALCOHOL
  • SUGAR

you can do this. together we will spur ourselves on.  more to come.