Well, as many people are doing....I have started a challenge for myself for 2011. There are a bunch of girls from my gym doing it, but I am truly doing this for myself. I am not 'dieting'....I am simply trying to eat for my body this year. I have been thinking a lot lately about disease, the foods we consume, etc....and am going to try to eliminate some of the bad. Of course I will still partake in *some* fun..I do love to cook and eat after all (and some things cannot permanently be avoided), but I am going to try and eat consciously and wisely for my body (NOT for weight!). I am also doing other things like compost for our garden (after the snow melts!)...but that's for another post. Stay tuned.
2011....the year to be conscious!
So what am I doing? Well, I'll start with the basics. I have started drinking an EXTREMELY healthy shake for breakfast every morning that has really made a difference. It has over 70 vitamins and minerals and it is so flippin good!
I figure if I start my day healthy, I am off to a great start! Then the rest of the day I try to eat out of the fridge. Fresh fruits, vegetables, grilled chicken..and if I need a salty snack, roasted, salted almonds hit the spot!
If I read the box of something and there are tons of 'ingredients' I have never heard of....I don't need to eat it! (again....of course I WILL eat these things sometimes....and thats ok! Just not at home sitting in front of the computer!)
I will also try and work out at LEAST 5 times a week (try for 6).
I want to be putting healthy things in my body and working my body not only for myself, but as an example to my children. It's so important!!
So how did I start?
For me, getting off the ground is the hardest part. Habits are hard to change but those first couple days are the hardest! Re-training your body is hard after years and years!
I started with a Shakeology cleanse.
It goes a little something like this...
SHAKEOLOGY 3-DAY CLEANSE
The basics are as follows:
3 SHAKEOLOGY Shakes a day
2 Cups of Green Tea a Day (I did not do this. MUST.HAVE.COFFEE.)
1 or 2 pieces of fruit a day (optional) (I did one)
1 Salad for dinner, as many veggies as you would like - Only WHITE GRILLED PROTEIN in salad (fish or poultry)
Drink 2-4 liters of water everyday.
Only use low fat dressings (I used red wine vinegar or balsamic and lemon juice), and go easy on the salt and/or petter to taste.
You can put your 2 snacks before/after any of the MAJOR MEALS-Breakfast Lunch & Dinner
NO: DAIRY, or EXTRA SUGARS (my morning coffee was without creamers!)
*** For maximum results NO additives.
NO DIARY products at all for maximum results, no almond soy or rice milk
DAILY REGIMEN: REPEAT all 3 Days
I will not lie. This is hard. HARD. But do-able and you feel SOOOO good when you are done! Good, small and ready for your fresh eating start! The normal woman will lose between 4-11 pounds!!! ***If you want to know details of the cleanse....read below. It is amazing.
So now my 60 day begins! Actually it is 56 days because i started monday and the first 3 days were cleaning. LETS GO!!!
So who is doing it with me...??? Come on, we'll be in it together!
***The Science Behind the Shakeology 3-Day-Cleanse
I like to call the Shakeology 3-Day Cleanse a “performance cleanse.” This is because it was designed to be done with a workout program. Let’s take a look at how this differs from other cleanses, how to tailor it to your needs, and what to expect if you or your customers decide to try it.
First of all, it’s not a true cleanse. It’s a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it’s like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.
The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you’ll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it’s nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you’re after is not weight loss—though it will likely occur —but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you’re doing an exercise program.
How It Works
Your eating structure doesn’t change. You still eat every few hours while you’re awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you’re not eating as much food as you’d normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn’t restrict the actual nutrients you’re getting by too much, so activity can continue as normal.
Ditto for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.
The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you’re eating are so high in fiber and nutrients that it’s virtually impossible to overeat. You’ll be consuming so much fiber, along with enzymes and digestive aids, that your body’s ability to flush excess foods quickly will be at its peak.
What to Drink
Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance—the main problem we have is salt—you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.
Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don’t use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you’re looking for with less upset. Coffee’s acidic nature can heighten the effects in a negative way during your cleanse.
Why You Won’t Lose Weight
I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it’s flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you’ll be more prepared to lose weight later.
Another reason why we don’t always lose weight on cleanses is due to a stress hormone called cortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol is performance-enhancing in the short term, but if you somehow keep your body stressed for long periods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don’t want this to occur, which is one reason the Shakeology 3-Day Cleanse is short. It’s important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.
Sample day:
BREAKFAST:
Shakeology - 1 scoop (140 calories)
½ cup of fruit (60-90 calories)-optional - I did not do fruit in mine**
add ice to taste
8-10 oz of water
SNACK (85 calories)
1 piece of fruit
- Apple, pear, orange, banana mango, etc
LUNCH:
Shakeology- 1 scoop (140 calories)
Add ice
10 oz of water
1 cup of green tea or a Detox Tea
SNACK 2:
(either snack here or after dinner -one or the other. Personally I like it here, if I wait till after dinner I found I got headaches. But, I also tend to eat diner later in the evening.)
Shakeology – 1 scoop (140 calories)
Add ice
8-10 oz of water
DINNER:
Salad Grilled white fish or poultry (roughly 340 calories)
- Greens, 3 servings of vegetables
- 4 oz of grilled white meat (fish or poultry)
- 2 tablespoons of dressing, NO MORE!
NOTE: you can eat your salad for lunch instead of dinner if you prefer
DRINK LOTS OF WATER
NO DAIRY!!!
So, there it is. If you want to learn more about Shakeology or to order yours today, please stop by my website:
Just a few Shakeology Cleanse, FAQ
Here are the answers to some of the most commonly asked questions.
1. How many calories per day?
* 800-1,100 calories per day.
2. How often can I do the Shakeology 3 day cleanse?
* Ideally, you should do it once per quarter (every 3 months)
* As seasons change
* Before starting a new workout program
* When you feel you need help breaking through a plateau
3. Should/Can I still do my workouts during the Cleanse?
* Depends on the individual
* You’ll have less energy then normal, so consider doing it during a recovery week. (I did not have less energy!)
4. Can I do a 1-day or a 2 day cleanse instead of a 3 day?
* Yes! Some people will see results with one or two days!
* We recommend against continuing the cleanse more then three days!
If you want to find out how to get Shakeology for 25% off, please let me know!!
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