Is it REALLY that SIMPLE?

You remember the 80/80 rule? No? Let me remind you: Your health and fitness is affected by what you eat - 80% of your weight loss/weight management is linked to what you eat.  My goal is to follow a clean and healthy eating plan at least 80% of the time - hence, the 80/80 rule.

So I was surfing today, reading articles, blogs, and the usual inter-web stuff... and I can't help but stumble across the "magic pill", "magic powder," "magic drink" - whatever - and "6 moves to get you bikini ready" articles.

UGH. Seriously? There is no quick fix, people. I don't know of any other way to say it. It's not realistic to think that we can drop 50 pounds of fat, just by shaking this chemical on our food and not change anything about our lifestyle. Our lifestyle is what got us here... how can you CHANGE YOU without changing your LIFESTYLE?!

I love to workout... most of you know that. But for YEARS my body didn't change. I'd lift heavier weights, work in some cardio, trained for a marathon, triathlon, and century cycle ride, and still, I couldn't get my weight down. Guess what? It was what I was (or wasn't) eating!!

Looking back, I can see so many things I should have changed. Maybe I wasn't ready. Maybe I didn't believe it. Maybe I was ingesting too many "diet" foods and not enough REAL food. And, I wasn't getting enough lean and clean protein.  I needed guidance, and a wake up call!

This E-Card sums it up pretty nicely for me (and my Facebook friends saw that I posted this the other day...):

Even when I thought I was eating right - it was over processed, "diet", low-fat, fake, artificially sweetened and colored, nutritionally bankrupt food. And I was getting nowhere, fast. I calculated the calories I was taking in pre-30 day cleans, and I was actually eating fewer calories than I did during my cleanse. But I was always hungry, and cheating/snacking was a constant temptation before.  Too many carbs, to much fake stuff. My body didn't know what to do.  Clean eating really  has made a difference.  Seems like a no-brainer, but it sure took me a long time to get with the program. (I have a mentor to thank for that.)

Here's the other thing - that other 20%. If eating is 80%, then exercise is the other 20%. We need to get a good mix of strength and cardio work in to make our bodies the best they can be (2 of the 5 pillars, people!)

It's not easy. But it's worth it. There are so many ways for us to get active, even in the winter here in the frozen tundra of Omaha!

These were my rental snow shoes for a hike in Jewel Park, Bellevue
They didn't even look like tennis rackets! Was almost a deal
breaker... almost.

• Walk your dogs. If it's snowy or icy, YakTrax are great!  The furry boys and I have a nice 3 mile loop we do through our neighborhood. Enough hills to make it tough, and a pace that makes me breath hard, but I could still talk. To myself. Well, that's another story...
• Snow Shoe Hiking!  I went to UNO's outfitter (open to the public, not just UNO students!) and rented snow shoes. I hiked the trails of Jewel Park in Bellevue, but there are lots of places you can explore.  Grab a pal and hit the trail! 
• Trail running / walking. With proper clothing (thin layers, and stay away from cotton!), you can enjoy time outside in frigid temps. Find a local bike path, or go off the beaten path to some of the running trails around town. Enjoy some nature time. Some quiet. A cold nose. Feels great, huh?
• Group Fitness Classes. I know that most area gyms and studios offer a variety of classes - your just have to find the one that interests you!  I love Zumba, spinning, kickboxing, Body Pump, pilates - all of those activities are more fun with groups of people, in my opinion. You can check out schedules online and come spin with me! 
• Fitness videos/ Fit TV.  Maybe you only have 30-45 minutes. That's perfect. Scootch that coffee table over and get moving. Online videos on YouTube, DVDs, even cable or satellite channels dedicated to fitness. There really is no excuse.
• Ice Skating. Pick a rink and pull on those skates. Great exercise - both physically and in humility! There are outdoor rinks and indoor centers - choose your favorite location and get going!

It doesn't have to be "work" - finding fun ways to stay active can be a family affair. Get the kids moving. Grab the hubster (we play volleyball on Monday nights!), meet new friends, have some quality time with your dogs - they are like kids, too.  Just remember to MOVE. 

If it were easy, we'd all be super models, right? (Minus the big hair and bad make up.) Small steps, clean food, get moving. Now's the best time, no?

I'm ready for my clean enchilada leftovers for lunch tomorrow (YUM!)... for my next blog entry, I'm finding yummy and clean versions of my favorite "burgers" - I've been thinking about spring and summer grilling season and I want to try out some to see what I like. With the impending snow-pocalypse coming straight for us, what else would I be thinking of but grilling season?! :)

Do you have a favorite clean and healthy burger (of any kind) recipe? SHARE! I'll try it and post what I think here!

Until next time,

<3 Jen

Rest & Relaxation - An Important Pillar!

Hello friends!

This week I've learned a very valuable lesson. We all need to build rest and relaxation into our lives. Regularly. It's not a splurge to be well rested or to find time, each day, to unwind. It's a necessity.

Friday, the hubster and I were lucky enough to get massages. I hadn't had one in years. Why not? I didn't think I was worth it? I could always find something else I should be doing? No time?  Hogwash!

Holy. Cow. I needed that.

After some pretty tough workouts, sore legs, butt, arms, chest and shoulders (!! on the shoulders), I needed to back off and relax. Replenish. Renew. A day of fun stuff, a massage, lots of easy walking, and some diet splurges (Ted & Wally's Mint Chip ice cream!), and I felt like whole new me.

Did you know some of the benefits of massage are:

• Natural reduction in the stress hormone Cortisol
• Decreased stiffness and pain in muscles and joints
• Positive affect on a person's delta waves (deep/quality sleep patterns)
• Increased production of white blood cells (improved immune function)
• Relief from PMS's symptoms (Ladies!)
• Increased alertness and clarity overall
• Relief from migraines
• Increased and improved blood circulation (improved lymphatic drainage - your body's natural detox system)
• Massage has been found to relieve fatigue, pain, anxiety, depression and nausea in cancer patients. 

Ours is very similar to this one!

Plus, it feels REALLY good, right?  And, you don't have to pay through the nose to enjoy a good rub down. It's nice when the hubster offers to give me a back rub (and visa versa), but self massage can be a nice way to unwind and doesn't cost a thing! All the body shops in town have massage rollers and gadgets, we have a hand held one that is just smooth plastic with 4 legs with rounded/ball like feet. The hubster got a nice rub down with it this morning (it was his turn). It's also AWESOME for sore legs. 

My advice to you, friends, is to take a little extra time for relaxation. Every day. Even if it's 5 extra minutes in the shower, 30 minutes of reading before bed, self (or partner!) massage, or splurging on a pedicure with leg massage or full hour rub down. It doesn't have to be expensive to work.

I hope you all have had a wonderful weekend and are rested and energized for the upcoming week. Until next time....

<3 Jen

Finding Comfort in Comfort Foods?

Hello Friends!

We've all heard the term "comfort food" before - but what is a comfort food? What makes it comforting? Is comfort in food good like it is in my favorite pair of jeans or super soft hoodie? What comes to mind when you think of comfort foods?

Well, the answer to that question varies from person to person. According to some sources, men's and women's answers are different categorically. Men typically associate warm, meal foods with comfort, while women will look to desserts or snacks for comfort. Age groups also show a divide. Either way you go, both men and women tend to associate comfort food with guilt.

Why?

It's just food, right?

Here's the root of it, from a women's perspective (since that's what I am): We seek comfort in food in times of emotional stress. We want food that will trigger those happy chemicals in our brain. Foods that are connected to good memories (warm cookies with grandma, special cake on birthdays, casseroles hot and bubbling after a long cold winter day). We gobble up the edible comfort in an effort to boost our mood, but guess what... the foods we grab for comfort are often part of the problem. Heavy, processed, high in sugar, low in nutrients - these foods just give a big push to the shame Ferris Wheel. 'Round and 'round we go.

So, what can we do? Let's change how we think of comfort food! You know what makes me feel good? When I find a new recipe - clean! - that is delicious! I feel good about the positive choices, the way the food makes me feel, taking care of myself and my family (if they'll eat it :o) ) and sometimes, the prospect of having yummy leftovers.   It can be sweet and feel delectable. I can be savory. Heck, it can be cheesy! All things in moderation, and when made with good quality ingredients and a reasonable portion - you can have anything!

My "guilty pleasure" foods, my go to comfort foods are:
Savory: Grilled cheese & tomato soup
Sweet: Chocolate Cake
CHEESY: Pizza!

So, let's find ways to make these foods clean and healthy, and enjoy comforts again!

Grilled Cheese
Where does the guilt come in? Butter, cheese, bread that is less than stellar nutritionally? Let's fix that:

Check out these tips for a history of this comforting treat and tips on how to make perfect grilled cheese that you can feel good about.
My choice: hearty Ezekiel bread, brushed lightly with olive oil, thin slices of Gruyere and Gouda cheeses, and spinach leaves or thin slices of avocado, or very thin slices of pear (crunch!), toasted to perfection!



Chocolate Cake
It feels like indulgence, birthdays, getting first place in the science fair, coping with bad break-ups with your bff's at your side... Chocolate Cake is probably my ultimate comfort food. But lets face it. It's a diet wrecker, and guilt factory. Why? It's like Bill Cosby said, "eggs, milk, wheat... that's nutrition!"
Unfortunately, when we make cake, we typically grab the oil, margarine, sugar, and processed everything. Let's fix that:
This recipe for molten chocolate cake feels naughty, but it's really nice!
With a short list of ingredients that you likely have in your home, this recipe is clean and delicious. The trickiest part is getting the baking time right. It's like the cable guy, "sometime between 9 and 12"... but once you figure it out... heaven.

Pizza

I think pizza is the all time best party food, comfort food, hangout food - quite possibly the world's most perfect food, period. All the food groups can be represented, crunchy and gooey, spicy and cheesy, it's like paradise on a crunchy golden crust.  Oh, except grease, fat, and all the things that make this comfort food anything but. Let's fix that:
This recipe is completely from scratch, but there are likely some good, clean options at your local market for dough. I think I'll give the make my own dough version a try this week, but am a realist and know that hours of rising is not really available in my daily schedule.
My all time favorite pizzas are those with tons of fresh veggies and a mild sauce that isn't too sweet. Play with herbs and spices until you find what you really love. Pizza doesn't have to be sinful - it could be your Friday salvation!

Now that you know you can get comfy with your favorite comfort foods - start to explore your options. Thank goodness for the internet and access to all sorts of recipes and products we didn't know existed. It's fabulous to be able to share, no?

Clean eating doesn't mean I'm on a diet - it means that I'm putting good things in my body so I can get good things out. And I love food too much to eat anymore yucky diet food that comes frozen in a box.

Do you have a favorite clean comfort food recipe? I'd love to hear about it and try it out! Post it in your comments or give me a link! This works so much better when we share!

Until next time, take comfort in clean foods!
<3 Jen

Going Overboard? Where's your balance?

Hey there, friends!

So, I've survived the 30 day cleanse, unscathed. I even said "no thanks" to Eileen's Colossal Cookies (chocolate chip!) today. Just didn't want it. (Who am I?!)

Next steps? Well, before jumping into the plan of attack with you, I wanted to share a hilariously ironic post from a blogger I now follow.

Check out this story - you will laugh (unless you have zero sense of humor, in which case, I can't believe you're here), and realize that sometimes we take things too far.

It's all written very tongue-in-cheek, but it's important to remember that BALANCE is still the most important thing to remember about our pillars of healthy life.  Make the best choices you can, that fit your life/budget/tastes. What makes you happy may be quite different from what makes me happy.

I also encourage you to consider doing research on programs or plans that you don't know about or understand. And then talk to someone who ACTUALLY FOLLOWS IT. You need a mentor, someone to help you find your way.

The Isagenix plan has worked very, VERY well for me. I needed accountability and something that was easy to follow (not as in "not challenging", but as in "no brainer"). I also had access to a fabulous mentor. Without Ben to guide me in my new nutritional endeavors, sharing his secrets and what worked for him, and kicking my butt regularly (5-6 days a week), I may not have had the same results. And as I continued to feel good and look great, my motivation to continue got stronger. Somehow I've transformed into a "morning exerciser" and am a regular at the 5am cycle/TRX/Combo classes offered at his studio. He has been integral in helping to understand how the food I eat affects everything and how it isn't all or nothing (he's responsible for half of the 80/80 rule).

Let's face it. It's good to have an ally.   Thanks for your help, Ben! I'm ready to keep going strong! (I say that, even though today my hamstrings, gluts, chest and shoulders are SCREAMING at me after the last two days' workouts!)

I'm sure there are many programs out there - I'm just sharing with you what worked for me. Every body is different, and we all need different things. Make sure you're tool box is full. And try not to go overboard. Balance, remember, is key.

All I want now is rabbit and kale. Who knew? :-P (You'll only get it if you read the story, so go on back and READ it.)

So, find your balance, find a mentor, and find the path to the most awesome version of yourself. It's time to start living our "whole life"!

<3 Jen

Make Fat Tuesday Anything But...

With Fat Tuesday sneaking up on us (TOMORROW?!), I wanted to find some tips that would help us all stay on track, despite the yummy temptations typically seen on Fat Tuesday.

I plan to hit the gym with my trainer and gal pals and then make my way to Zumba for a themed night of calorie torching booty shaking. 

Check out this article with some great tips and tricks to help keep you on track this Fat Tuesday or this article with some healthy twists on your favorite Fat Tuesday recipes. And remember to DANCE. Shaking all that your mamma gave you is a serious workout, and the best part is that it's fun!

I won't bore you with much more tonight, but isn't being successful about being prepared and making good choices? Exactly! So, have fun, be safe, and make good choices. Oh, and remember the 80/80 rule - just pick it back up where you left off on Wednesday morning.

Oh, and pics or it didn't happen. That's what the hubster says. (WINK WINK)

<3 Jen

Benchmark: 4 Weeks Clean!

I've done it. 4 weeks clean. Feels good. No, scratch that, feels AMAZING!

My love of food hasn't diminished. My taste buds haven't dulled. I haven't stopped going out (though it has taken a sharp drop off!).  I've just taken some time to be smarter about my choices. "Calorie worthy" has been replaced with "how will that make me feel" and "am I even hungry?"  I was always a boredom eater and a empty carb junkie. Since they were empty, I couldn't get enough. And so the vicious cycle began.  I did allow myself one "cheat day" - turns out food wise I was really good on Super Bowl Sunday. But then the Skinny Girl Coconut Vodka called my name. I was slightly derailed. The next day was a humbling experience. Hungover, dehydrated, and a fasting day to boot. Makes you think twice about how many of those cocktails a Skinny Girl really has!

Here's my standard recap:

How I feel (mood): Still holding steady on the mood-o-meter. I don't know if I'm as "annoyingly perky" anymore, but I have been duped into being a "morning person" thanks to 5am classes 3 days a week. I'm passed the "fake it til you make it stage" and wake up just before my alarm most mornings. I still love a good nap, though.

How I feel (physical): Feeling strong! Although, I do have the "good" workout soreness a lot of the time. Ben pushes me every session, and even though it's difficult, and sometimes I wonder if I can do it, it's amazing to have someone KNOW that you can do something you didn't 

Hunger level/satisfaction level: Still feeling satisfied. Getting plenty of fresh fruits and veggies for snacks, and the higher protein shakes and meals really curb the hunger pangs. Of course my fasting days are a challenge, but I never felt nauseous or sick, and don't get headaches or "hangry" as I anticipated I would. I build my meals and think, "Man, that doesn't look like much." And as I eat I'm not sure if I can finish it all - and if I do, I know I won't need anything to snack on for quite some time. I think I'm enjoying what I'm eating a little more. That's a good habit to get into. Slow down and enjoy the good quality food you eat instead of shoveling junk into your face.

Digestive health: All systems are go here, peeps. Anyone need to know what time it is? 

How I look: Well, the change is visible. My pants hang a little looser. My snug shirts have more room. I feel more comfortable and confident, and I love when someone says, "Wow! You look great! How much have you lost?!"  You can see my collar bone a little bit more and my  I have a ways to go, but what a jump start!

My overall health: I haven't been sick at all (I got that out of the way over Xmas & New Years), and I've been sleeping well. My skin seems to be healthier (drinking 128oz of water each day doesn't hurt!) and I haven't had any breakouts.  My energy levels and mood are up thanks to all the good clean food and endorphin releasing exercise. Overall, I feel great!

Here are my 4 Week Clean Results:  
Since my last check in, I've lost:
3.25 inches (this time I could see where my lower half has started to slim)
2.5 pounds (lost more fat, and gained muscle!)
and 2.6% body fat

I know those numbers seem small. When Ben measured me this morning, I wasn't as excited as I should have been. When I heard the numbers and wrote them down to report to all of you, I thought, "Wow, that was a tough 2 weeks and a lot of workouts. Only 2.5 pounds?"  But he explained to me that most people will lose water weight, which comes from your muscles, and 2.5 pounds of fat loss is really something to be excited about. Not only did I lose fat, I gained muscle which will help me continue to be a fat burning machine! Put another way, since starting, I've lost approximately 20% of my body's total fat. That is HUGE. I just needed to see it with a bigger number.

My 4 Week Summary:
Overall, I've lost:
8.0 inches
10.5 pounds of fat and a net loss of 8.5 pounds (which means I gained 2 pounds of muscle!)
and 5.1% body fat

Now that's more like it!

This wasn't a magic pill, folks. I planned, made healthy choices, stuck to it, and worked hard. I used the tools I was given, ate quality foods (clean, whole, organic when I could get it) along with the Isagenix protein (clean, organic). I have great support and a fabulous mentor. And it doesn't hurt that I'm a little competitive and stubborn. You have to know that what you're doing is what's good for your body, and so it is worth the work. I AM WORTH THE WORK.

I'm not a picky eater, so spinach and other fresh veggies, all sorts of lean meats, and frozen berry smoothies make me happy.  Looking up clean recipes and sharing them feels great, and I love when I realize that the clean version of a recipe is even more comforting than the old stand by "comfort food" recipe. These are changes that I plan to incorporate into my daily life... forever. It just makes sense that you get out what you put in. If you put garbage into your body, you're going to feel like garbage. We've all heard "you are what you eat."

Geez, our moms were right, again.

So, I have 2 more days in my 30 day challenge. Piece of ca... wait... piece of fruit! I'll share next steps later this week. For now, I'm going to bask in the glory of small, but big numbers, a tall glass of water, and looking forward to a good night's sleep and NO 5am workout to wake up for. . . until Wednesday.

Thanks to all who are following along and sharing in my excitement. It really is time to celebrate. Maybe some new pants, or a mani/pedi instead of celebratory cake. After all, what's going to make me feel good now AND later?

Until next time,

<3 Jen

Small Changes Make Big Differences

Hello Friends!

You all know that I've jumped into this "Whole Life" concept - pretty much feet first. So maybe you're not an all or nothing kind of guy/gal. I was thinking about this as I'm trying to convince the hubster to join me - his health and happiness is as important to me as my own. Why wouldn't I want to share?! 

Well, he thinks I'm nuts and has no desire to take the plunge - at least not all at once. He wants to wade in. I bet lots of you do, too. One change at a time, until it's become habit. Then, on to the next challenge.

Let's say that living the Five Pillars of Whole Life Living is like swimming in a cold pool.  It's as much a mental game as anything, right? So, let's start with five small changes that make big differences as told by my pal and trainer, Ben:

• Water. Yep, I'm still talking about drinking water. It's one of the best things you can do for yourself. Get a washable/reusable insulated bottle or mug. Cut up some lemons or limes, freeze mint leaves in your ice cube trays, and drink up! At least 64oz each day. You'll notice a difference in your skin, hair and nails, your energy level, and how hungry you feel. Try and stay away from artificially sweetened drink mixes. Remember, we want to keep it real.
• Kick the Soda Habit.  Whether you drink diet soda or the regular kind, there is just nothing good about it. I was resistant to this for YEARS. Last year I dropped soda from my diet cold turkey. I found that after a while I didn't even miss it. Every once-in-a-while I'd have a soda at a restaurant, but since starting my "Whole Life" challenge, I've nixed the soda for good. There are lots of healthy options - and if it's the fizz you want, there are carbonated water options that are much better for you. 
• Don't drink your calories. I know - I'm focusing a lot on drinks (maybe it's hangover induced from the Super Bowl!), but they can be so sneaky and foil what could be an otherwise healthy food plan!
  So, you pull into your favorite drive through spot for your morning cup of Joe. What ELSE is in there? Cream? Sugar? Caramel? Maybe it's a smoothie you're after - are there artificial flavors, syrups and whipped cream? Did you know that your warm beverage from Starbucks can have anywhere from 5 (straight black coffee) to 700 calories (peppermint white chocolate mocha)? Odds are, you're not going with straight black are ya? Cream, sugar, milk, syrups, whip, foam... that's an easy way to derail your day!
• Move. Seems easy, no? But many of us lead a fairly sedentary lifestyle. Us desk jockeys can increase our activity level without hitting the gym (although I LOVE a great workout!!!). Here are some easy ways:
• Park the farthest away. Maybe your car won't get as many dings. It's win-win really. 
• Take the stairs. For a quick one or two floor trip, take the stairs. Get your heart pumping, increase your circulation, boost your energy. You don't have to sprint them - no one at that meeting wants to see you more than glistening. 
• Take regular breaks. If you find yourself in your chair, not having moved for 4 hours it's way passed time for a break. Taking a break to walk around ever 20 minutes, instead of staying seated for hours on end, helps reduce the body's level of glucose and insulin after eating, according to a 2012 study.
• Increase natural fiber. Stay away from all that unnatural, chemical fixes for fiber intake. Try to work in more whole fruits and veggies. Not only does fiber help you feel full, but it helps to keep things moving, so to speak, down below.

Pick just one of these things to make part of your daily check list (or take away). It just takes a small change or healthy choice, made consistently to start your healthier, more awesome you. 

What will you choose? What should have made my list but didn't? I want to hear from you! 

I'm excited to be coming up on my 28th day this Sunday. Can't wait to see my progress! I'll be sure to share! Until then....

<3 Jen