Short Term Diets, cleanses, and fasts... what's the point?

Hey Friends!

We're a couple weeks into the "resolution season" and the topic of cleansing and short term dieting has really been on my mind. I'm currently in a 28 day clean eating plan which includes cleansing/fasting. And there are a myriad of other cleanse options: juicing, broth cleanses, no carbs, no protein, no gluten, no sugar, no salt, no, no, no, no, no!

How in the world can you make sense of all of it? Truth is - you can't!  Sure a person may see immediate results from a cleanse like those listed above - but is it fat loss? Is it sustainable? Can you model your long term eating practices after the principals of the cleanse? Odds are, you can't - and wouldn't want to. Too many restrictions make it feel punishing. So, here's my deal: I'm using this cleanse to workout my most out-of-shape muscle... 

My willpower. 

I want to know why I'm eating. Am I bored? Hungry? Thirsty? Do I really want that donut - will it satisfy me? Why do I mindlessly shove food in my mouth when I walk by the goodies table at work? Because I can. But that doesn't mean I should! Holding myself to a little higher standards during this 28 days will help me retrain my willpower, and remind me how great I feel when I eat great food. I will take what I learn on this 28 day cleans and apply it to my lifelong eating habits. I know the value of what I'm doing, how it affects my body and the positive results it brings.

I guess learning to eat for the rest of my life is what's important to me. Maybe it's not to you. And that's okay. I'm neither right or wrong. My mindset might just be a little different. What I'm looking for is a long term way of eating that makes me feel and look great, but also gives me variety, energy, great taste and fun. I want to live my life and really enjoy it! Sure I'm gonna splurge on things that I know aren't necessarily good for me. I love ice cream. I love chips and salsa or queso. I love movie theater pop corn and ball park hot dogs (roller dogs! YUM!). But I don't eat those things every day. Or even every week. They are treats that I enjoy on occasion, without guilt, just because I can. 

The trick was getting this clean eating thing to really stick. One year later and I still read labels, I still research, I still find healthier alternatives to ingredients in recipes I want to try.  It's not something I wanted to see awesome results from and give it up in 28 days. It's not a quick magic pill to get down to X size or X weight. It's a way to live and feel alive!

I hope that all of you have considered how you want to eat for the rest of your life when choosing to make changes. Look at it as a positive change instead of short term punishment for indulging over the holidays. This is a chance to feel great about what you put in your body! 

I'd better wrap up - there are some furry boys that need a walk and after a long (and productive) day that started at 4:30 a.m., I'm just about ready for my comfy cozy bed!

I hope you are all well - and I'd love to hear about your healthy changes. How can I help? Do you have a recipe to share? Bring it on! I love to try new things! This week, I'm trying a stuffed pepper recipe - CLEAN (no processed foods, artificial sugars, coloring or preservatives)! I'll post the recipe and review this weekend - they are on the menu for Thursday!

Until next time!
<3 Jen

Dry Brushing - Taking Care of the Body's Largest Organ

Hello Friends! We are just over a week into this new year - how are you doing with your 'fresh start'? I'm feeling good! My laundry is still done, house is clean and I'm ready to start the next semester at UNO. Work is, well, work, but my role at the Studio where I workout continues to keep me focused on positive things and keeps me active and fit. My family has been healthy and what else can I ask for?!

With the new year upon us, there are all sorts of new-fangled diets, pills, creams and lotions that make all sorts of promises for your health and well-being. In my quest to find balance and simple ways to improve my life, I like to do my research.  I'm looking for natural ways to make improvements to how my body is supposed to work naturally. I found one that I am enjoying. Wanna hear about it? Here it go...

The body's largest organ is the skin. It's really pretty amazing - it protects us, helps keep us cool, flushes toxins, and, let's face it, keeps our blood and guts on the insides. It's got a lot to do, and taking care of our skin is important. I've been "blessed" with dry skin and spend a heap of time and a ton of money on lotions and oils, scrubs and fancy aloe socks to try and combat it. As I've researched, I've stumbled across an easy, chemical free, natural way to show a little love to my skin.

Dry Brushing.

There are a myriad of stories and videos online about dry brushing. It's been around for a long long time, and there are various ways to do it. But first, WHY do it?

The Lymphatic System, for starters.

WHAT?! What the heck is that? Exactly. How much do you know about your lymph nodes? Did you know that the lymphatic system is the body's drainage/cleaning system?  Yup.  Your lymph nodes produce the antibodies in your blood  and the system of vessels and nodes both filter the blood and carry antibodies through your blood stream.  Antibodies, as many of us know, are what attack/attach to foreign stowaways in our blood: viruses, germs, and the like.

By dry brushing, you stimulate circulation, increasing blood flow and pushing the lymph (the fluid produced by the nodes, full of the antibodies (B cells) that those nodes produce) through your body. With a clean diet, regular exercise, plenty of water, self massage and dry brushing you can help to make your lymphatic system Über efficient. . Which, of course, leads to a healthier you.


So, when are we going to get to the part about why this is good for your skin?  It's coming, I promise.

We all spend a little time exfoliating, maybe some more than others. A good loofah, and back brush, all of those things are good. But there is such a thing as being TOO gentle. Sometimes you just need to get after it. Using a natural bristle brush to slough off that top layer of dead skin will not only stimulate circulation,but will give you a healthy "new skin" glow! Brushing helps to remove surface waste, allowing the skin to breath and opens up blocked pores. The natural bristles do not strip the natural oils in your skin, in fact, stimulating the skin helps to produce those natural oils (kind of like brushing your hair!).

I use my dry brush every other day, before I hop in the shower. Truth be told, I shower every day, but every other day is just a quick slip and rinse to get the sweat off after a tough workout. I don't use harsh soaps and I try to use a natural lotion or aloe. (Same with my hair, I use a cleansing conditioner every-other day or every 3rd day, but add moisture daily.)

Here are some tips I found online - it's so easy, takes less than 2 minutes - and I'm feeling the difference. I use less lotion, my skin feels tighter (also a product of eating clean and lots of water!), and I get fewer 'dry bumps' and even fewer blocked pores!

• You will need a brush with soft natural bristles for dry brushing. Do not use synthetic bristles. This is quite similar to a hairbrush, but it has a longer handle. They are very affordable and some of the best dry skin brushes cost as little as $8-$10. Here's the one I have!

• Start off soft. The bristles are stiff and your skin may be sensitive at first. As you get used to it, you can apply more pressure. You never want to brush over cuts, scrapes, wounds or rashes.

• Your skin and brush should be dry. Shower afterwards to wash away any dirt, oil and dead skin that is left.

• Begin by brushing the outermost parts of your body (hands and feet) towards the center of your body.

• Pass the brush once over your body, except the face.

• The brush strokes should move towards your heart. This improvement in blood circulation is why so many people feel extremely refreshed after an energetic session of dry brushing.

• You should not use a scrubbing, circular or back and forth motion. Straight, short sweeps from toes up the legs, from finger tips up the arms, down the back (using a nice long handle) and in a clockwise circle on your tummy. Always toward your heart (as the lymphatic system flows)!

• Flushing is normal due to increased circulation. But if there is pain or irritation, your using too much pressure or brushing too often.

• If your skin needs a little extra something for moisture, rub a natural oil into it after you've brushed and showered. Jojoba oil is said to be an excellent skin softener.

I've even convinced the hubster to give this a try and he really loves it! It helps his normally itchy skin feel better and he loves the way he feels invigorated when he's done. He has his very own brush and everything!

I've read claims that this banishes cellulite, helps to rid pounds of toxins, and all sorts of other mumbo jumbo. I don't believe everything I read, but what it comes down to is:
          It's natural.
          Lymph and circulation are real - what can it hurt?
          It makes my skin feel fabulous.

Sounds like an easy, inexpensive, natural way to find some good for my body. I'm IN.

I hope you'll give it a try! There are even brushing tutorials on YouTube, if need to see how it's done!

Until next time!
<3 jen

2014 - OH!! Let's Start the Year!

Hello, Friends!

Can you believe it? New Year's Eve. The close of one chapter is upon us. It's been an interesting year, with trials and celebrations, and when it comes down to it, I wouldn't change a thing. In fact, this chapter has lead me to so many great things, I can wait for the next one!!

Have you ever made a change in your life, however small, that led you to doing the thing (or things) that you feel maybe you should have been doing all along? No? Wait for it. It can happen when you least expect it!

So, one minute I minding my business, nothing fancy, doing some fun stuff, but knew I wasn't who I wanted to be when I grew up... the next I find myself in a position to do the things that aren't just on my way to my grown up self, but things that I truly believe in and love. I'm thankful for opportunities both professionally, academically, and personally.

It's been one year since embarking on this journey called Jen's Whole Life. I'm still not a super model. I'm not a size 0, and I'm not a world class athlete. I haven't won the lottery and I still have car trouble. My laundry sits undone most days, and I still enjoy dessert. Sometimes I forget to brush my teeth before bed.

I'm still me.

But here are the changes - I'm stronger, more focused, willing to take on challenges, and have confidence that I have never had before.  I view my clean eating and working out as something I GET to do, not something I HAVE to do, or a diet that I can't cheat on.  I get to teach my kiddos and the hubster that being strong and healthy is awesome and that trying new foods is delicious and exciting (even if one of them won't try it).  I hope I'm being a role model, not just for my family, but for those I encounter at work, school, and online.

I'm back in school, working towards a goal I've been putting off for years. Ever finally do the thing you've been afraid to do and then wonder what the hell you were waiting for? I had to get the excuses out of my head. I needed a kick in the pants.  And now, I'm ready to tackle the next semester with renewed energy and excitement!

So, this year, my resolution is simply this:

Yup. That's it.

There are some smaller goals on my list, but what I'm really after is making improvements where ever and whenever I can.  Cooking at home more. Scheduling my laundry days, and trying my best to stick with it. Weather permitting, walk the dogs at least 5 days per week. Regular date nights with the hubster. Making time to go out with the gals. Reading for pleasure. Lots of little things can make me more awesome.

I'm also committed to clean eating and making fitness a big part of my life. I'm lucky enough to get to work with Ben and the folks at Compete. I've got access to resources that have just nurtured my love for fitness and have instilled a little competitive fire to push me. I'd love to work my way back into running and see a goal realized, but this finally dawned on me: It's not about the finish time. It's about my life. Committing to and sticking with training. Working hard. Giving a thing my all. If I do these things, I win - no matter what that time stamp is.

I have so much to be thankful for! I've learned a lot this last year and I'm ready to take 2014 on like a boss!

I hope you all have a safe and happy New Year's celebration tonight and are ready to kick some ass in 2014! (I'm starting to kick ass first thing... 9am Circuits at Compete. Nothing like starting off the New Year with a BANG!)

Until then,

<3 Jen

Healthy Changes Don't Have to Wait for New Years

Hello Friends!

I hope you are all well! I had an amazing weekend and enjoyed a splurge or two (or three!) with some time with the hubby on our Day Date, great friends - both old and new,  kicked my To-Do list's butt yesterday and enjoyed some time with my son while we set up the Christmas tree together. 

It's weekends like this that remind me of why it's important to be fit and healthy.  I'm striving to be fit and healthy so I can enjoy my life! So I'm not too tired to have a busy day of running around, shopping, laughing and bowling (that counts as a workout, right? I was hurling that ball like no other! Oh, and won 2 of 3 games! Can you tell I'm a little competitive?). Also, I've met some really great people in my quest to be fit - the folks that I work out with are so much fun! And, I'm not sure, but I think all the upper body exercise really paid off this weekend - the hubster and I became Grand Champions of Beer Pong!  Ok, maybe that wasn't the healthiest sport, but it was fun and we don't do that kind of thing often (heck, ever!).  I have energy to play with my kiddo, the pups, get the shopping done, clean the house, and keep on going...

What I'm trying to say is that these are the reasons to make good choices - so you can LIVE the life you LOVE! 

I'm also really excited to share with you a pre-New Years change in my house. The hubster is going to make an effort to enjoy clean eating! This is a big deal. Why? Because he is a finicky eater. That is, he doesn't enjoy trying new things or experimenting with veggies. He likes what he likes, and "if he liked it, he would have had it already."

The exciting thing is that he's seen the positive changes in my life, energy, and physical health and wants to  enjoy the positive benefits of eating healthier food. I'm so excited for him!

Tonight we had a very simple chicken, marinaded in balsamic vinaigrette and broiled in the oven, along with steamed green beans with red pepper and carrots, and orange (Cuties!) sections.  I've picked up the ingredients and will be putting together tomorrow's dinner before bed tonight so it's an easy post workday meal. I'm making a clean Italian Baked Ziti, and serving with a green salad. I'll add zucchini and red pepper slices to half of the dish because I just can't get enough veggies!  I'll let you know how it goes - and if my picky eater enjoys this clean recipe.

There are opportunities all over to get active before the Big Apple drops on New Years Eve - indoor recreational leagues for basketball and volleyball, bowling, dancing, workouts at your favorite gym or studio, and even walking with your furry boys. 

You never know who you are an inspiration to - so don't give up your healthy habits. It's not just good for you, it's good for those who believe in you. 

Gotta run out with the pups, so until next time!

<3 Jen

"Why do we fall? To Pick Ourselves Back Up" - A Thankful Reminder

Hello, friends.

It's Thanksgiving week (already?!) and I'm reflecting on the changes I've made, the relationships I'm blessed to have and all the good things going for me, my family and friends.  It's easy to get bogged down in the "I can't do this...", the "I don't have that..." and the "poor me" - I'm as guilty as the next person. I mean, seriously, what we're exposed to every day - the materialism and bitterness driven by a "keep up with the Jones'" mentality is enough to make anyone a basket case.

Just last week I had one of those weeks. You know the ones. You feel like a huge failure, despite your best efforts and the encouragement around you. You're logical mind is hushed by your emotional mind and you forget all the things you KNOW to be true in favor of a self deprecating, media tainted, self loathing,  - all designed to get you to feel so bad about yourself that you will pay exorbitant amounts of money on products that simply don't work. Ya. THAT kind of week. 

But here's what happened. I talked about it and my support system lifted me up and reminded me of the things that I know. I killed a really tough workout in record time, and I enjoyed my birthday with family and friends and a great concert. I got out of my own head (with some great advice and lots of hugs) and felt 1,000% better the next day.

Everyone has low days - but you remember what Thomas Wayne said to Bruce, don't you? "Why do we fall? To pick ourselves back up." 

(C'mon - who doesn't love a quality Batman reference?!)

I'm focusing on eating as clean as possible, but am going to be okay with small splurges. I'm going to work out to make me feel better physically and emotionally. I'm working on positive self talk - audible reminders of what I know logically but struggle with subconsciously.  

So, in this busy season, remember that you are human, unique and special. We all set goals and sometimes fumble around before we get to the finish line. We need our support system to keep us healthy and happy. So, embrace this time with those you care about - and remember to care about YOURSELF too.  It may be a winding road, but keep at it, be true to yourself and you will realize success. At least, that's my story - and I'm sticking too it!

I just put some Overnight Oatmeal in the crock for a warm, hearty and healthy breakfast before getting a run in with TNT alumni and friends, and then the Turkey Circuit with Ben and the gang at Compete. Family movie, plenty of cooking and time with those I love. It's going to be a great holiday season. 

Sincerely thankful ~
Until next time,
<3Jen

A Healthy (and DELICIOUS) Way to Start the Day!

Hello again, friends! Back so soon? Yes, yes I am. I just had to tell you all about a new instant classic...

I'm still focusing on eating clean, but I wanted something fast, easy, WARM and tasty for breakfast. The answer? Overnight oatmeal...

I had a long day yesterday, worked the day job, school in the evening, home to clean up after my messy boys and walk the furry ones. I was tired and hungry and trying to think of what I could put together for breakfast and lunch the next day.

So, I sat down and did what any red blooded American would do. I Googled. "Clean Breakfast Options"... and viola! An idea was born.  Now, this is not the first time I thought of crock pot oatmeal. I mean, I've seen it on Pinterest boards - haven't you?  So, I decided to peruse the recipes until I found one that I could easily modify to meet my clean standards. Oh, and my taste buds.

Here's the one I pulled up (Originally posted here...)

And how I modified it...

Overnight Oatmeal

Ingredients

• 2 apples, peeled, cored, cut into 1/2-inch pieces (2-1/2 to 3 cups chopped (I used Pink Lady apples - they are my FAV!)
• 1-1/2 cups fat-free milk (I like unsweetened almond milk)
• 1-1/2 cups water
• 1 cup uncooked steel-cut oats (I used slightly more - about 1 1/2 cups)
• 2 tablespoons brown sugar (or substitute maple syrup or other desired sweetener - I used a combination of natural molasses and local honey)
• 1-1/2 tablespoons butter, cut into 5-6 pieces (optional) <--- skipped it!
• 1/2 teaspoon cinnamon (more like 1 Tablespoon!)
• 1 tablespoon ground flax seed (more like 1/4 cup)
• 1/4 teaspoon salt
• Optional garnishes: chopped nuts, raisins, maple syrup, additional milk or butter (I added natural craisins and nutmeg, and had slivered almonds... that I sadly forgot to add)

Directions

Coat inside of 3-1/2 quart (or larger) slow cooker with cooking spray (I used olive oil spray). Add all ingredients (except optional toppings) to slow cooker. Stir, cover, and cook on low for approx. 7 hours (slow cooker times can vary). Spoon oatmeal into bowls; add optional toppings, if desired. Store leftovers in refrigerator. Freezes well.

To reheat single servings: Put 1-cup cooked oatmeal in microwave proof bowl. Add 1/3 cup fat-free milk. Microwave on high for 1 minute; stir. Continue cooking for another minute, or until hot.

Recipe can be doubled in 6-quart or larger slow cooker. Increase cooking time 1 hour.

I brought my breakfast concoction to the Studio where I workout for our 5am TRX class. We finished our workout (which was awesome - ever tried the TRX Rip Trainer?!) and then I served up some breakfast for the gang. It was a hit! I even left the crock there so other clients could enjoy a hearty, healthy, and CLEAN breakfast. Pretty awesome of me. Except now I have no yummy breakfast for tomorrow. Good thing I'm a resourceful woman - and I have my Isa-Lean shakes to get me through!

Anyway, I hope you enjoy this recipe. I surely did! What are some other recipes you love for breakfast? What optional ingredients should I try for my next batch of Overnight Oatmeal? I'd love to hear your thoughts!

Share the yummy love with your family, friends and coworkers! We're all happier with yummy and good food in our tummies!

Until next time, friends!

<3 Jen

Looks Who's Back!!

Long time, no see, Friends.

Balance. It's a tough word. For me it often means sacrifice, coping with challenges, and admitting that I'm not Super Woman (at least not all the time) and that there are only 24 hours in every day.

You'll notice that I've taken a break since my last post. It's not because I've given up on my Whole Life or because I've abandoned my Five Pillars philosophy. No, it's because sometimes, you have to prioritize what's important and what you have time for.

This fall, I started back at the University of Nebraska (Omaha) to continue my education, with a new focus. This is something about 18

years in the making and my employer has made excuses obsolete. It's something I've wanted for some time, but felt that time and money were holding me back. Well, tuition reimbursement has made the money part manageable, and let's face it, if it's important we don't FIND time we MAKE time.

This is important. So, I make time. You know what else is important? Family time. Dog time. Workout time. Work (well, it's not AS important, but it is required!) time. Chore time.  Side job time. What gets placed at the bottom of the pile? Blog time.

I wanted to share with you how I've refocused my efforts on nutrition after a slippery summer of eating out - see, it's OK to start over. Heck, start over EVERY DAY if you have to! I've kicked the soda habit again...(ugh!) and have renewed my joy of clean eating!

I continue to enjoy my workouts with Ben at Compete Personal Fitness. With my demanding schedule, I try and get in Monday mornings for Spin at 5am, Wednesday mornings at 5am for TRX, Thursday night marathon sessions made up of circuits, TRX and Spin, and then Saturday morning workouts. I enjoy the workout and the mood boost I get, plus I feel stronger! I'm not a paper thin super model, or a crazy-ripped athlete, but I'm a 30-something, working mom who feels strong and able to take on just about anything!

Since my IT Band issues, I've not been running, but I'm working my way back with the help of my chiropractor, therapeutic masseuse and trainer. I feel like the Lincoln Half Marathon may see me again, to settle an old score.  I've also recently registered for the Trek the Tower event here in Omaha. Climb up the city's tallest building (40+ floors) - sure! That sounds fun! My employer has a team registered and I'm excited to take on this challenge and get to know more of my coworkers.

So - in a nutshell, I've been wicked busy. But in all the best ways - a full juggling act with lots of balancing! What are my key take aways:

• It's OK to admit defeat and START OVER.
• It's important to set your PRIORITIES. 
• It's vital to set GOALS.

and, most importantly....

• LOVE THE LIFE YOU'RE LIVING. 

Until next time, 

<3 Jen